Category Archives: Nutrition

The Tastier Way to Drink Adequate Water

During this time of the year, the cooler weather causes us to not crave as much water as we do in the warmer months. We do, however, usually crave tasty warm drinks such as coffee and coffee mixtures. While they may be temporarily satisfying and give us a quick pick-me-up, they are also dehydrating. So, especially this time of year, we must be sure to hydrate with water! Staying adequately hydrated is one of the best solutions to eliminating mental fog, energy dips and helping with digestion and weight loss. Who doesn’t want that?

So exactly how much water should you drink? Aim to drink half your body weight in ounces of water each day, and more if you exercise. Get bored with plain old water? Here are a couple great alternatives to make it more enjoyable and add additional benefits:

Add Lemon to your Water for a number of healthy benefits

Add a squirt of lemon for not only taste, but also for its antibacterial and antiviral properties, immune-boosting vitamins and minerals, digestive assistance and liver cleansing benefits.

Or, mix up our favorite water substitute “The iGnite Cranberry Cocktail,” found in New York Times Best Seller The Fat Flush Plan. It not only tastes great, but also helps eliminate water retention, cleanses accumulated wastes from the lymphatic system and helps to clean up cellulite.

Mix up the iGnite Cranberry Cocktail
CRANBERRY WATER RECIPE Makes 32 oz.

  • 4 oz Unsweetened 100% Cranberry Juice from Concentrate (found in the juice aisle in most grocery stores)
  • 28 oz Water
  • 1/3 Tsp of liquid Stevia
  • Squirt of lemon for added flavor

Those of us at iGnite swear by this cranberry water — always keep a jug of it in your ‘fridge and you will be amazed at how much more liquid you drink throughout the day.

Try it out & let us know what you think!

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10-Day Re-boot: Crystal’s Day 3

crystal

by Crystal Tidmore

This morning I started off with a hot cup of DandyBlend Tea (kinda img_0974like coffee). My stomach doesn’t appreciate hot lemon water in the morning, so I opt for Dandy each day instead. For breakfast, I made one of my favorite smoothies with coconut water, spinach, banana, frozen blueberries and strawberries, and Hemp protein powder.

For a pre-workout snack, I pulled out my handy img_0978Trader Joe’s chopped salad (about 1/2 cup of package, apple cider vinegar, pumpkin seeds and avocado tzaziki dip that my husband had made for the Super Bowl (Reboot and Whole 30 compliant recipe that’s delicious!). I enjoyed a nice walk to the gym for a weight workout and luckily avoided the rain on my walk home.

Soon I was ready for lunch, and since I needed some post-workout energy, I sautéed some butternut squash “noodles” with onion, garlic and olive oil and tossed in some arugula and topped it all off with a few slices of avocado. With lunch, I made a cup of Detox Tea which is a favorite I have during Reboots.

img_0981Later in the day when my kids came home from school and were raiding the pantry and frig for snacks, I enjoyed a few dried dates along with my go-to cleansing juice like “Tigerlilly” at Juiceland: kale, spinach, parsley, celery and cucumber. I usually make a big batch that will last me 2 days. These great juice bottles come from People’s Pharmacy, so I re-use them quite a bit.

For dinner, I wanted a very light vegetarian meal because I had consumed a lot of red meat over the weekend. Into the oven at 450 img_0982degrees went brussel sprouts, onions, asparagus, mushrooms and green beans. It was exactly what I needed! And I drank tons and tons of cranberry cocktail all through the day. When it was time for bed, I felt good about the foods I had eaten during the day. I think I’ll add more protein into my diet tomorrow for more consistent energy. Loved having a light dinner and tea though. Just what my body needed!

Aspects of the Reboot I’ve found the most difficult: Technology turn-off is clearly an issue for me. I can’t seem to shut down at night. Tonight I’m going to try a guided meditation instead of frantically working on my laptop before bedtime.

Aspects of the Re-boot I’ve enjoyed the most: I’ve really taken Dr. Bomben’s message to heart about trying to add in little things that can make a big impact over time. For example, today I walked to the gym instead of driving there. Also, I walked to the restaurant where I was meeting a friend for lunch. Usually I would just hop in the car without thinking twice, but now I’m looking for ways to increase my activity outside of my usual workouts.

A couple things I’ve learned about myself over the Reboot: Like Amy shared yesterday, I’m also pretty hard on myself. I’m noticing more and more the importance of accepting myself and loving myself…and making sure my children see this self-acceptance and self-love. What kind of message am I sending to my kids if I’m always so hard on myself? I want my kids to see that I’m making positive and healthy decisions for long-term health and wellness.
The parts that I have incorporated into my life: For the most part, I am trying to prepare healthy meals for the entire family…not just for me and my husband during a Reboot. It’s so important to me to offer healthy eating options for my family so we feel our best. Knowing the foods that don’t serve me well (dairy, gluten) is a powerful tool, because each day I get to choose if I’m going to fuel my body with what gives me energy or depletes my energy. I also have the choice to indulge every now and then, fully aware that my body may not react especially well, but I can way the consequences (i.e. having birthday cake because I want to celebrate with my family!)
Spiritual aspect I’ve enjoyed: During this Reboot, I am focusing on a daily gratitude journal where I write 3 things I’m grateful for each day. Eating clean has helped me gain clarity and with this clarity comes much appreciation for the blessings that are in front of me, like my family, my friendships, and my community.

10-Day Reboot: Amy’s Day 2

Amy Casual headshot

by Amy Chibib

Super Bowl Sunday! Lets the Re-Boot Begin!

blob-3This was my first official day to commit myself to the challenge. I started the day with the warm lemon water and Apple Cider Vinegar. It definitely helps get me going without the caffeine. I am enjoying the Dandy Blend which is the closest thing I have found to a coffee replacement! My go-to smoothie is what I started the day with and it keeps me going all morning – Blueberries, Kale/Spinach, coconut milk, almond butter & Vega protein powder.

blob-2I did feel a slight headache, but as I kept moving and went for a run around Town Lake, the sluggish feeling went away! I was re-energized after the run and was excited to experiment with some new appetizers I was preparing for the Super Bowl game.

 

 

blob-1My game time meal and appetizers included: Roasted Veggies – These were delicious and a perfect snack! I cut up cauliflower, broccoli, beets, mixed colored carrots, and kale then sprinkled with a little olive oil, salt/pepper, garlic & turmeric. I placed in the oven to roast. Super easy and even my teenage boys were enjoying it! Mushroom caps – stuffed with Italian turkey sausage and sauerkraut. These were simple and delicious baked in the oven – without breading or cheese they were still yummy and satisfying. Raw veggies and olives with Hummus was simple and easy. Last, I made a big pot of homemade tortilla soup – sautéed chicken with onions, garlic, peppers, Rotel, vegetable broth and seasoning. It was warm and tasty! All this made for a Re-boot friendly evening! The only temptation was the brownies a Mom brought over for the boys – difficult to pass on those! It was a fun evening and I was still able to get to bed by 10:30 without checking my emails or social media!

It is still early in the Re-boot so my primary goal is staying off caffeine and chocolate! And continue to add in the self-care with more Epsom salt baths. Also, practicing the habit of journaling – noting what works for my body.

Aspects of the Reboot I’m looking forward to enjoying the most: The awareness, acceptance, slowing down and paying attention. Making notes about how I am feeling and a journal of what I’ve eaten. Since October, I have been working to combat a recent discovery that I have Hashimotos (Autoimmune) thyroid condition that had been giving my digestion some serious issues leading up to the Holidays. It is getting better and better the cleaner I eat. I hope to use this journaling to continue to learn more about what effects my body so that I will have sustainable energy and overall health!

Something I’ve learned about myself: I am hard on myself – I tend to be quick to criticize myself for not doing better. So I am learning to be kinder and gentler to myself!

Most difficult part: will be to continue to stay off coffee in the morning!

Quality of Sleep: I typically don’t have issues falling asleep – it is feeling energized and rested when I awake that I am looking forward to being more consistent with the healthier habits I incorporate.

blob-5Energy & Mood: Sunday was honestly my first committed day! It was a fun and busy day which helped and I realize how much the exercise helps to relieve missing the caffeine.

Spiritual Practice: This is a space that I find throughout my day! I usually end my day with a quick read of something inspiring and before getting out of bed in the morning say a few words of gratitude and appreciation for the day ahead!

10-Day Reboot: Neissa’s Day 1

Neissa Brown Springmann

by Neissa

 

I love starting my day with hot lemon water in an inspiring coffee cup. img_2649-1About a year ago I began adding a dash of Cayenne pepper for extra cleansing.

Breakfast:  Bob’s Red Mill Gluten Free Rolled Oats with organic blueberries.  I also made an img_2650an over easy egg for extra protein and fat.


Snack:
Yogurt Parfait includes plain coconut yogurt, dry gluten free rolled oats and blueberries. For a very hearty lunch, I will also make myself a yogurt/smoothie bowl and include a half cup of a high protein fruit smoothie with a half img_2653-1cup of coconut yogurt, raspberries and a gluten free rolled oats.

img_2655-1Hydration: Alkaline Water – I recently learned about the benefits of Alkaline Water so I try to drink this giant bottle as often as possible. Personally, I think what’s most important is to stay hydrated, alkaline water or not.

Time outdoors: With my sister, niece and nephew in town, going to the beach is a must. Therefore, we were able to spend several hours at the beach and enjoyed the fresh air, ocean breeze and sunshine!

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Aspects of the Reboot I’ve found the most difficult: With every Re-boot that I’ve participated in, the difficulty aspects vary, as they are based upon what’s currently going on in our life. What I haven’t been able to figure out in a while are Epsom salt baths, which I love!!! Sadly, they aren’t on my radar and I inevitably always forget about them. I also struggle with eliminating caffeine. To be honest, my goal is to reduce the amount I drink. The other aspect that I have recently found difficult is technology turnoff. I have gotten in the habit of reading the news on my phone before going to bed. I am so tired at night that it doesn’t seem to keep me awake, however I know that in order to get sound sleep, I need to put-the-phone-down!

Re-boot components I am enjoyed the most:  Surprisingly, I now love body brushing! I do it while I am in my shower (so wet body brushing) and it feels so good to my skin—like an exfoliant! I enjoy focusing on getting good sleep, being intentional with what and how I eat as well as adequate hydration.

Tips & tricks that have helped me: Having large bottles of water or water bottles filled, as well as keeping the cranberry cocktail made at all times.

The most difficult part: My sister and her children are visiting from Cedar Park, TX, so starting the Re-boot has been a bit tricky. I have learned to do my best and when I “mess up,” I don’t beat myself up over it and just continue on. One such example was the stop at In & Out Burger. While everyone else had a hamburger, I had a lettuce wrap burger with no cheese. It was delish!

The parts that I have incorporated into my life: Body brushing, eliminating corn, dairy and gluten, high protein/low carbs, probiotics, lemon water, wheat grass supplements, and adequate hydration.

New findings: I just can’t squeeze an Epsom salt bath in at the last minute. I have to plan ahead and get my kids fed and bathed so as soon as my husband gets home I can hand the kiddos off to him and begin my soaking.

The intention I am focusing on this Re-boot: Hydration

Quality of sleep: Very good

Energy level and mood during the day: So far so good!

Spiritual aspect I’ve enjoyed: I really enjoy slowing down, being more intentional and bullet journaling.

 

How a Home Garden Can Create a Healthier You

iGnite_JournalJuly24_2016

Point to Ponder:
What is your favorite produce? Have you ever tried to grow that produce at your own house?

iGnite_Jessie

by Jessie D’Andrea

This past spring my husband and I decided that we wanted to test our green thumbs. We had so much fun researching the best way to start a garden, from soil, to sunlight, to what will grow and thrive in Austin, Texas. We decided to plant a variety of plants in early March: tomatoes, carrots, okra, watermelon, basil, peppers, eggplant, and squash. From the moment we planted our seeds and young plants we felt a responsibility to help those plants grow and produce. It has been surprisingly fulfilling to watch our beautiful garden grow from seeds to beautiful fruit producing plants within months. I believe humans are like gardens, too. We need to tend to and nourish ourselves with water, sunlight, community, and proper fuel so that we can grow mentally, physically, and spiritually stronger. Gardening has done so much for Jon and me! Here are the top four:

1. Stress Relief: Studies show that gardening can fight stress better than other relaxing leisure activities. We as humans have a finite capacity that directed attention from cell phones and email require. When we reach our limit we become irritable and stressed out. This “attention fatigue” can be reversed by replenishing yourself through nature. When you are outside gardening without your electronics attached to your body, you are able to experience the wind, sunshine, dirt on your hands, and the aroma of your plants. This releases stress and refuels your body. (Lavender is great to grow in your garden and use in your home for a wonderful aroma and stress release herb.)

2. Nutrition: The food you grow is the healthiest food you can eat and it tastes better because it’s fresh and you grew it! I love eating our tomatoes right off the plant! And, studies show that kids who garden are healthier — children tend to eat more fruits and vegetables if they have a garden at home.

3. Exercise and Time Outdoors (what iGnite is all about!): Gardening gets you outside in the fresh air and it also gets your blood circulating! Gardening can be a low impact workout. Digging and weeding are repetitive tasks that require strength and stretching.

4. Community: Gardening has brought us closer to our neighbors. We enjoy spending evenings outside sharing our produce and gardening tips, or just chatting about life. If we had space in our front yard, I would consider planting a small garden in the front, maybe with a turquoise table in the middle!

God has given us this amazingly beautiful world to live in. There is nothing more magical than watching a seed sprout into a flower producing plant which soon gives us food that is nourishment to our body. Lets enjoy it to the fullest by getting out in nature and planting seeds to grow His wonders!


Action Item:
Even though it’s the heat of summer, this is the time to be planting a fall vegetable garden. Go visit your local nursery and learn about what types of fruits and veggies are best suited for the upcoming season so you can start a garden plan.


You May Also Like:

Simple & Healthy Summer Supper

iGnite-SummerSupper2_JunePick2016

Summer Supper Menu:

Wild Alaskan Salmon “Burgers” – purchasd at Costco

Homemade Baked Sweet Potato Fries

Avocado & Walnut Romaine Salad

Homemade Baked Sweet Potato Fries

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Prep Time: 15 minutes
Bake Time: 30-40 minutes
Serves 4
Ingredients:
2 large organic sweet potatoes
Olive Oil
Sea Salt
Pepper
Directions: Preheat over to 400. Wash, peel and cut sweet potato into fry-like size. Place fries in a bowl. Toss and coat with 2-3 TBSP of olive oil. Spread fries on pan. Bake for 15 minutes, then toss and flip fries over. Bake for another 15-20 minutes, until fries are crispy.

Avocado & Walnut Romaine Salad with Homemade Vinaigrette

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Prep Time: 10 -15 minutes
Serves 1-3
Ingredients:
One Organic Romaine Heart – chopped
Red Onion- 2 Tbsp – 1/4 C chopped
1/2 Avocado- chopped
1/4 C chopped walnuts or pecans
Optional: 1/4 C chopped strawberries, 1/4 C feta cheese
Vinaigrette:
1/4 C Olive Oil
1/4 C Balsalmic Vinigrette
1 tsp honey (raw and local prefered)
1 tsp dijon mustard
Directions: Combine all salad ingredients in bowl. Combine all vinaigrette ingredients on stovetop, simmer on med/high heat. Stir with wisk, remove from heat and toss on salad.

 

10 Day Re-boot: Leisa’s Day 4

iGnite 10 Day Body Reboot

Leisa White

by Leisa White

I feel like today (day 4 of the re-boot) was my turning point. I have had a headache and aches until today which I am sure were down to caffeine and sugar withdrawal! Giving up coffee A.M and Tea P.M (yes, Brits really do drink a lot of tea) was the hardest part for me and while I do plan on having them again after the 10 days I will be much more mindful of my intake.

IMG_0130I’ve really enjoyed breakfast and the hot water and lemon fulfilled the need to hold a warm mug while waking up. I had the porridge option this morning as I needed a break from eggs and although I’ve never made it with coconut milk before I loved it.

IMG_0138My energy today has been great and I took Seamus, my excitable dog, on a wonderful long walk around town lake in the glorious sunshine. Being outdoors this week has been so easy in this Texan weather and mixing it with exercise is even better. Seamus also loved it and followed it by sleeping all afternoon.

I think being outside has been my favorite part of the week so far. I have walked more, taken my computer outside to work and have even been having my lunch outside.

IMG_0133The food part has been the easiest for me as it is all the things I love but it has taken a little more planning. When you can’t just grab a sandwich or piece of toast (yes, Brits also eat a lot of toast) it helps to have everything ready to go.
It was helpful to be reminded of this which I did with containers ready to throw together a quick salad.

I am looking forward to the remains of the re-boot now that the headaches have gone and my energy is great. The only thing I wish is that I had less to do and more time to sleep. I have slept like a log but it is impossible to get to bed as early as I’d like with carpools and teens. Now the weekend is around the corner though I plan to catch up!