Juicing and Maca Powder

In the last few years a new diet fad has emerged, everyone seems to be trying this thing called juicing. We too became victims of the "juicing" trend in December, when we found ourselves buying our juicer. Our New Years resolution was to use the juicer as much as our busy and active lives permit. We are proud to say we have been doing really great with our resolution: trying out recipes and creating our own unique compositions. Here are a few pictures of the ingredients that we love to use for our juices.

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After trying many different recipes one of our favorite is

"The Green Machine":

Spinach

Kale 

1 celery stick 

1 carrot

 1/2 an orange

 1/2 an apple

 Hand full of parsley 

1/4 a large cucumber

 1/4 a lemon 

ginger

 Finish with a table spoon of maca powder.

This juice is rich in vitamins. It provides a lot of natural energy and gets you going! 

We always use about an inch of a ginger root per juice. It adds a lot of flavor and a little spice. 

We try to make our juices low on sugar therefore we only use 1 carrot 1/2 an orange and 1/2 an apple.

Another great one is

"The System Flush"

Kale

 1 medium beet

 1 tomato

 1/2 cucumber

 parsley 

1 celery stick

1/2 lemon

 ginger  

 Finish with a table spoon of maca powder.

If you are having a sweet tooth, instead of candy, choose a juice that will have more fruits than veggies. For example

"The Sweet Relief"

1 Kale leaf

Spinach

Hint of Parsley

 2 orange

 1 apple

 2 carrots

 1/2 cucumber

 ginger

 Finish with a table spoon of maca powder.

 Even though this juice will be pretty high on sugar, it is a way better alternative to candy or cake. 

If you are unfamiliar with maca powder here is what it is.

 After doing some research we found that maca has many benefits, so we decided to give it a try. For best deal go to www.nuts.com 

Delivery was fast and the bag lasts a while.

MACA FACTS

Energy

Within days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance. If you find yourself tired most of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost!

General health

Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.

But be very cautious if you have a cancer related to hormones like testicular and ovarian, among others. If you have liver issues or high blood pressure you should ask your doctor before taking maca.

Skin

Many take macs for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

Mood balance

If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.

Vitamins

Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

Sexual function

Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

Women’s health and mood

Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking maca.

Maca, a root that belongs to the radish family, is grown in the mountains of Peru. Sometimes called “Peruvian ginseng,” maca’s benefits have been long valued, and now have been rediscovered as a supplement and ingredient. Maca comes in pill, liquid and powder form.

There are no known side effects of maca but like any other supplement it should not be taken in large amounts. When you first start using maca it’s best to begin by taking smaller amounts and building up; even 1/2 teaspoon is a good place to start. And at the other end, 1 tablespoons (of the powder) is an average daily dose. Rotating a few days on and a few days off is often recommended. Taking too much can lead to adverse effects and throw your hormones out of whack. If you experience this, you should take less or wean yourself off completely.

Maca is good in smoothies, salads, drinks, cooked foods, and juices. Don’t add it to anything that’s very hot because it will lose all its benefits. The taste can be a bit odd at first but it gets more tolerable and it depends on what you mix it with. Smoothies, puddings, and juices seem to be the best ways to use maca powder. Capsules are best to get past the taste.

For more pictures of our juices and recipes please visit our intsagram @bikini_twinkies

As Always, Stay tuned for upcoming,exciting things coming YOUR way.

Stay Active Friends

<3 Tight & Tiny  

No Glutes NO Glory!!

Squat exercises are very beneficial for a variety of reasons!!  Squats provide a total lower body workout as they tone and strengthen the major muscle groups of the butt, hips, and thighs 

Tones the Legs: by thoroughly engaging the quadricep, hamstring, and calf muscles 

Lifts the Butt: a powerful workout of your glutes, helping to tighten and lift the butt

Strengthens the Core: abdominal and back muscles are needed to keep balance during the squat movement, resulting in a tighter, flatter abdomen and a stronger lower back 

Increases joint flexibility: the squat movement utilizes your ankles, knees, hips, and lower back 

It is important to maintain proper form to get the best out of this exercise and avoid injury! Here are the essentials:

1. Stand with your feet hip width apart, toes pointed forward

2. Engage your core by tightening and pulling in your abdomen muscles   

3. Slowly lower your body as if you were sitting down in a chair

4. Stop when your legs are parallel to the floor, forming a 90 degree angle at your knees

5. Pause in this position before you push down through your heels and slowly rise back up to standing position 

6. Give your glutes an extra squeeze when returning to standing position  

Things to remember:

*Make a conscious effort to hold in your abdominal muscles while squatting 
*Slow Down the movement to increase the intensity of the workout
*Breathe! Inhale as you squat down and exhale as you push up through your heels to return to the starting position

Squats are a very versatile exercise, they can be done in almost any location and can be modified in many ways!! 

Adding weights will build your strength, and can turn the squat into a full body workout in one exercise by engaing your upper body muscles 

Medicine Ball Squat

Partner Squat

http://www.youtube.com/watch?v=WDGA-vWJ_Cw&feature=youtu.be

Excercise Ball Squat
(with or without dumbbells)

 

Barbell Squat
Make sure to keep the proper squat form, keeping your knees in line with your toes. 

Plie Squat 

Grasp a single dumbbell. Now, take a wide stance with your toes pointing outwards and squat down with the dumbbell dangling between your legs. Lower yourself as far as your flexibility and balance permit, and then drive back up 

Jump Squat 

If you explode upward during a squat and even jump from the ground, you are performing a jump squat. This is a great neurological movement - it will improve explosive and overall strength. 

http://www.youtube.com/watch?v=wFXDFX8TDSk&feature=c4-overview&list=UUhIEseWMu7UsgyuhEv2Y6Dg

Pistol Squat 

http://www.youtube.com/watch?v=tS_kR2KpwgI&feature=youtu.be

When adding weights to your routine, start with lighter ones first and build as your strength increases

Squat exercises are a motion that your body uses often in real life.  Whenever you bend down to pick something up, you will be thankful that, because of your squat routine, you will have the strength and joint flexibility to get the job done!!!

Stay Active Friends

<3 Tight & Tiny  

Buckwheat Pancakes!

So the other day we decided to make something we have wanted to try for a while. We LOVE pancakes but they are not very healthy.... so we found a more health conscious alternative; buckwheat pancakes.  They came out delicious and only took about 20 minutes to make (including prep time). Here is the recipe we used.

Ingredients:

(Serves 6)

2- egg whites

1 tbsp- canola oil

1/2 cup- fat free milk

½ cup- all-purpose flower

½ cup-buckwheat flower

1 tbsp-baking powder

1 tbsp-sugar

½ cup-sparkling water

Directions:

1. Whisk together egg whites/canola oil/milk

2. Combine flour/baking powder/sugar

3. Add egg white mixture and water, stir until slightly moistened

4. Medium hit nonstick frying pan or griddle

5. Spoon ½ cup batter, cook until bubbles appear and edges are lightly browned (2 minutes)

6. Turn and cook until bottom well browned (1-2 min longer)

**Instead of maple syrup, top these pancakes with 1/2 cup sliced strawberries or other fresh fruit full of antioxidants like blackberries and blueberries!!

Regular pancakes are made with white flower, fats, and sugars, more like a real cake. They are lighter, fluffier, and sweeter tasting.

Buckwheat pancakes are more like whole wheat bread cakes, still a little sweet, but much heavier, more grainy texture, and a much "healthier" taste.

• Buckwheat is great for digestion!

“The properties of buckwheat are: Neutral thermal nature; sweet flavor; cleans and strengthens the intestines and improves appetite. Is effective for treating dysentery and chronic diarrhea.”  According to Paul Pitchford in Healing with Whole Foods (1993) 

• Buckwheat is chemical free!

Buckwheat grows so quickly that it does not usually require a lot of pesticides or other chemicals to grow well.

• Lastly... 

Buckwheat is good at drawing out retained water and excess fluid from bloated areas of the body.  

STAY ACTIVE FRIENDS...

<3 TIGHT & TINY 

Fit Friday: LEGS!

When you finally make the decision to get healthy and fit make sure you have a plan and stick to it!  CONSISTENCY is very important in a workout regimen; dedicate a day to target each body area so you can get a more efficient and in depth workout.  Through this rotation you are also helping to not over stress your body, because you can give muscles time to rest and come back stronger and ready to work! 

Here is what our current schedule looks like: 

• Monday: Legs
• Tuesday: Back
• Wednesday: Rest/Cardio only
• Thursday: Chest/Shoulders
• Friday: Full body circuit workout 
• Saturday: Activity 
• Sunday: Rest 

In the next few weeks we will be sharing all of our different body area work outs in detail, with images and descriptions. 

However, there are always new things we add to our work outs, and when that happens we will update you with an image or better yet, video. 

This week we want to focus on the muscles of your lower body: your legs and butt, and will be sharing a variety of workouts!!

QUADRICEPS 

Leg Press  

Workout instructions: you can do this exercise with your feet shoulder width apart to target your quads...or slightly increase the distance between your feet to focus more on your glutes (butt). With your back against the backrest and an engaged core, inhale as you slowly bring your knees/the weight towards your chest, then exhale as you press the weight back up. Don't lock your knees between reps!


Lunges (with or without dumbbells)                                               

Workout instructions: start in the lunge position, on the toe of your back leg to isolate the workout benefits to your leading leg. Slowly lunge down, keeping your core engaged and slightly bent forward, knee at a 90 degree angle. When you reach the bottom, exhale while pushing up through the heel of your leading leg and feel the burn!   

HAMSTRINGS

Hamstring Curls 

                                                  

Workout instructions: start with you palms on the floor to maintain stability, with your core and butt tight and engaged, roll your feet towards hands, then roll back to starting position in a slow and controlled movement. Make sure to breathe!  

If you do not have access to the rolling apparatus this exercise can also be done with an exercise ball as seen below:

 

INNER & OUTER THIGHS

Inner Thighs

 

Workout instructions: start with the pads inside your knees...only spread as far apart/using only as much weight as comfortable! Engage your core while bringing your knees together in a slow and controlled movement, pausing before the pads touch. Make sure to exhale as you bring your knees together.
*increase the intensity by doing the workout in slow motion or in little pulses  

Outer Thighs                                                            

    

Workout instructions: start with the pads outside your knees, using only as much weight as comfortable! Engage your core while pushing your knees apart in a slow and controlled movement. Make sure to exhale as you push your knees outward.

*increase intensity by doing little pulses or doing the workout in slow motion  

GlUTEUS MAXIMUS 

Exercise Ball Squats (with or without dumbbells)

                                                                

 Workout instructions: start with your feet shoulder width apart, with an engaged core and keeping your pelvis tucked in (don't stick your butt out), squat down ***notice how deep we are squatting in these photos** pause at the bottom, and then push up through your heels to return to starting position.  
If you are using dumbbells, raise them laterally at the bottom of your squat, and return them to your sides before squatting back up. This is a great workout of your quads, core, shoulders and more! (as you will notice from the burn you will be experiencing) :p   


Squats (with or without medicine ball)

Workout instructions:  stand straight with your feet shoulder width apart, toes pointed forward, with an engaged core.  Slowly squat down while imagining that you are sitting your butt down in a chair. When you reach the bottom, push up through your heels and exhale to return to the starting position.

Dumbbell Kickbacks                                                                                          

Workout instructions: the key to the starting position of this workout is to have a flat back, engaged core, and keep your pelvis tucked in (don't stick your butt out). With the dumbbell tucked behind your knee, press your leg up (notice the foot is flat) make sure to squeeze your butt at the end of the movement and don't forget to breathe!

GASTROCNEMIUS

Calf Raises                                                                           

Workout instructions: simply hold dumbbells in your hands with your arms resting at your sides, from your feet flat on the ground, rise onto your toes making sure to flex your calves at the top! Doing this exercise on a stair/step will increase your range of motion and give you a better calf workout.

You can also utilize the leg press machine to work your calves in the same way...as seen below:

 

   Now get out there and work those legs!!! and remember to.... 

STAY ACTIVE FRIENDS

<3 tight & tiny

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