Vegan Gluten Free Chocolate Cupcake
3 cups gluten free baking flour
1 3/4 tsp baking powder
1 tsp baking soda
1/2 cup cocoa powder
2 cups coconut milk
6 tsp coconut oil
1 1/2 cup maple syrup
1 1/2 tsp apple cider vinegar
1 tsp vanilla extract
1 tsp ground cinnamon
Here are some of my favorite cookbooks that I’m currently cooking through- whole foods and easy for a home cook! Some recipes I make as is but some I use for inspiration. I’m the queen of substitution! Not as bad as Sally from ‘When Harry met Sally’… but close!
Raw Food Real World
Crazy Sexy Kitchen
The Vibrant Table
Against the Grain
How do you find the time to...?
Prior to motherhood I enjoyed hour long workouts... Long gone are those days with running a wellness practice, raising and FEEDING two hungry boys ( three if you count my husband for the feeding not the raising, hehe). Now multi tasking has taken on a new meaning and my cardio workouts have gotten really interesting!
Im asked on a regular basis what I do for my personal workout and some tips I may have!
So, here they are:
1. Invest in a Heart rate monitor and use it to track your intensity during a workout.
2. Interval train- alternate between 65%-85% of your max heart rate for 30 sec- 1 min each
3. If you have children, purchase a jogging stroller or a double one in my case and take the workout outside.
4. For music lovers: make a track of 5 of your favorite songs and split the song up to interval training. For example: jog for verses and sprint for the chorus.
5. Please listen yo your body.. If you are tired, don't push it. Maybe a walk is needed instead of a sweat it out session!
6. Breathe deeply and intently ALWAYS!
Salmon Salad with Roasted Veg
For the Vinaigrette:
¼ cup freshly squeezed lemon juice
¼ cup extra virgin olive oil
Splash of apple cider Vinegar
¾ tsp Himalayan pink salad
½ tsp freshly ground pepper
1 tsp maple syrup (optional)
For the Salad:
Roasted wild salmon cut into 6 oz pieces
2 big bunches of lettuce of your choice, washed and spun dry
-I use two heads of lettuce from my Uriah urban farms delivery
Bunch of fresh cut parsley or basil
1 ripe Hass Avocado
For the Roasted Veg: cut into 1-2 inch cubes
1 butternut squash
3 golden or red beets medium size
5 large carrots
2 tsp olive oil
1 tsp salt
Gratitude (n.) a feeling of appreciation or thanks
My heart is so very full of humility and gratitude these days as of late. So much effort has been put forth by so many individuals during the " beautifcation" of Palm Wellness and I couldn't be more proud of the results.
For a decade now ( wow! I cant believe I just typed that word) I have felt not only privileged but so unbelievably inspired by caring for such kind, interesting, and above all, genuine individuals. I have learned so very much and am trilled to continue on this journey of healing, self discovery, and of course healthful and mindful eating(now you didn't honestly think I wasn't going to reference food did you?!)
Cheers to the next 10!!!
Recently we introduced a new addition to the reformer at Palm Wellness, the jump board. Jump boards were originally designed for use with athletes and dancers that needed the exercise to improve the jump in their performance. They are now being introduced to even our moderate Tampa pilates students.
Shown in this picture, the jump board is placed at the bottom of the pilates machine, in front of the foot bar. While lying with your back on the reformer, students will use their legs to push off the board in a horizontal jumping motion.
The jump boards are a great cardio exercise and can also strengthen your core stomach and leg muscles more than most other exercises. The less resistance in the springs, the better the ab workout.
Clients of Palm Wellness by Natalie Maddox are raving about the jump boards calling it their favorite new addition to their workouts! Come in and try it today!
Did you know that new fans of Palm Wellness on Facebook receive a 10% discount on their first service? Palm Wellness also posts pop-quiz questions weekly for a chance to win gift certificates for pilates, acupuncture or aesthetic treatments, so follow us on Facebook for your chance to win even more discounts!
Stress can have a terrible effect on your life. All of us feel the effects differently and we all handle it differently. Some of the worst results of stress can lead to:
Acupuncture is the traditional Asian medical technique that involves the insertion of thin needles at skin-level, into key areas of the body. This technique has been federally regulated and research has shown that acupuncture has successfully treated many specific health problems. Healing is accomplished by regulating the flow of energy, called Qi, in the meridians, or energetic pathways of the body.
Because this form of treatment regulates your energy, it can be very relaxing. Some patients relate the experience to having a massage and even fall asleep during their acupuncture session!
One of the easiest forms of relief patients may see from acupuncture is stress relief. Alleviating stress has led to all kinds of healing, even more than you see in the list above.
If you’re struggling with stress in your life that is leading to other health issues, contact your local acupuncture physician to see if they can help.
Have an acupuncture success story? We love to hear about it! Leave a comment below!
If you’ve never had a facial before, you may be wondering, what is all the hype? You’ve probably heard how enjoyable they are, and that some people get them as frequently as once a month. In this post we want to share five good reasons why you should give a facial a try:
1. Cleans Impurities on Your Skin – No matter how often you cleanse you skin, it can still build up oil and debris in your pours. The facial treatment will help you rid the impurities and allow you to maintain a healthy pH balance that will help you fight off disease and wrinkles.
2. Proper Evaluation of Your Skin – Often people misdiagnose their skin type or irritation and may choose the wrong form of treatment. A professional esthetician will evaluate your skin and recommend the best products and solutions for maintaining a healthy glow.
3. Stress Relief – you may not realize that much tension related to stress resides in the muscles in your face. A relaxing facial may be just what you need to rejuvenate for the days ahead.
4. Slow the Aging Process – a regular facial treatment will stimulate the muscles in your face and actually strengthen the skin to make it more resistant to wrinkles.
5. Refresh Your Look – have a date coming up? Or an important event? A facial will smooth out the tired look in your face and rehydrate your skin to help you get energized for the night ahead.
So if you needed a good excuse to treat yourself, we hope you found the justification you needed here. Come get pampered at Palm Wellness and let the beautification process begin!
It may seem obvious, but making a change in the way you look is not only about exercise. It requires a change in your diet as well.
A great example of this fact was recently demonstrated on The Biggest Loser. For those of you that haven’t seen any episodes of this popular reality TV show, contestants on The Biggest Loser are extremely overweight, and they come on the show to workout with professional trainers and live on “the ranch” where they are secluded from their every-day lives and coached on how to make healthy life changes in diet and exercise. Every day the contestants work out with the professional trainers, and at the end of the week there is a weigh-in. The people that lost the least amount of body fat are up for elimination from the show.
On a recent episode, twin brothers that clearly wanted to go home, managed to show a +9 change in their weight. That NEVER happens. Its amazing that two people could GAIN weight when they are exercising hard, supervised by professional trainers, every day! The only explanation is that the food they took in that week was so high in fat and calories that their workout efforts made almost no difference in their health.
This shows you that exercise alone is not all that it takes to make a change in your physical fitness. With each new Pilates client, Palm Wellness instructors always provide guidance on proper diet and nutrition tips to help our trainees get maximum results. With a trainer at Palm Wellness, you get a nutrition coach and Pilates instructor for the price of one!
So next time you think to yourself, “I worked out today, so I’m going to reward myself with a big slice of chocolate cake,” think of The Biggest Loser twins. Don’t waste your workout!
Professional golfers Tiger Woods, Rocco Mediate, David Duval and Annika Sorenstam have all spoken out in interviews to say that pilates has played an integral role in improving their golf swings.
Pilates, one of the fastest-growing fitness systems in the world, consists of over 500 exercises, some done on a machine called a reformer, some that can be done on a mat, and all initiating from the muscles in the abdomen, lower back, hips or buttocks.
Just like golf, pilates is a whole-body workout. The pilates movements are perfect for golfers looking to build endurance, speed and quickness. Golfers that add pilates to their workout routine are seen to consistently hit the ball farther, and straighter, while reducing their risk for injury.
In an article by USA TODAY, PGA Tour pro Rocco Mediate talks about how pilates helps him to strengthen his back and he believes it will prolong his career. He says in the article, “Pilates never compromises your back,” and, “I’ve got more motion in my shoulders, midsection and legs. I can repeat my basic swing more often. Pilates is going to add five, six, seven … years to my career.”
Palm Wellness offers private pilates classes in Tampa for golfers looking to give pilates a try. You should expect to see a difference after just a few weeks of training.
If pilates is good enough for the PGA professional golfers, it should be good enough for you!
Blog postings by Natalie Maddox Rougie, DOM, AP owner of Palm Wellness in Tampa, FL.