Sharing a few laughs, some inspiration, and a lot of love!
Although QuaranTEAM 2020 is a virtual event this year, we want to provide you the best experience as you prepare for the event in October. We may be walking/biking/hiking alone, but hope you feel the love, knowing that many from our community are out doing it too.
Join our Zoom sessions to stay connected!
- Weekly Peloton Training Ride with Lauren Howe from empHowered PR
To join your fellow QuaranTEAM 2020 riders, use the Peloton hashtag #HGQuaranTEAM2020
Past Zoom Sessions
- Stay hydrated & healthy with Chef Amy Noordjiv
Stay hydrated with homemade healthy sports drink recipes, no highly processed sugar, or food dye here! Using natural electrolytes, like coconut water, helps maintain fluid levels and balance potassium which helps our muscles function-especially during exercise! We will also mix up a honey-sweetened granola bar for all your on the go needs.
Honey Sweet Granola Bars
Fun Fact: It is important to toast the oats (and nuts if you are using) because they contain phytic acid (a protective shell around the nuts and grains) which is difficult for our body to absorb. By toasting the oats more of the nutrients are made available to us and thus easier to digest. For a nut-free version, substitute with some chopped toasted pumpkin seeds and use tahini paste.
● ¼ cup coconut oil, plus additional for the pan and for your hands
● 2 cups rolled oats
● ½ cup unsweetened shredded coconut
● ¾ cup brown rice puffs (or other whole-grain puffed cereal)
● ½ teaspoon cinnamon
● ¼ teaspoon nutmeg
● ¼ teaspoon sea salt
● ½ cup honey
● ¼ cup tahini or almond butter/peanut butter
● 1 teaspoon vanilla
● ½ cup dried cranberries or currents roughly chopped
● ½ cup pecans or walnuts, toasted, then roughly chopped
● ½ cup mini chocolate chips
1. Preheat the oven to 325. Place the oats in a bowl and toss with the oil until thoroughly coated. Line a baking sheet or pan with parchment and spread the oats in an even layer on the parchment. Place in the oven and toast for about 15-20 minutes, stirring halfway through, until the grains are lightly toasted. Remove from the oven, return to the bowl, and add the coconut, brown rice puffs, spices, salt and cranberries, and pecans. Stir together. Turn the oven down to 300 degrees.
2. Place the honey, tahini or almond butter and vanilla in a medium saucepan and bring to a boil over medium heat. Reduce the heat to low and simmer for 5 minutes. Remove from the heat and pour over the oat mixture. Stir until the oat mixture is evenly coated with honey mixture. Lastly, stir in the chocolate chips.
3. Oil an 8×8 inch pan and line with parchment. Oil the parchment. Scrape the granola mixture into the pan and spread in an even layer. Place in the oven for 20-25 minutes, until just golden. Do not allow it to become too brown, or the bars will be too hard. Remove from the heat and allow to cool completely, then cut into 2-inch squares. Some of the mixture may crumble when you do this, but crumbles are tasty little morsels! Store in a tin or container.
Healthy Sports Drinks – No highly processed sugars or food dyes here!
A homemade sports drink is a great way for active people to replenish fluids, electrolytes, and carbohydrates. Out for a hike or on a long bike ride sometimes your body needs more than water. When you lose water through sweat, out go sodium and electrolytes. Electrolytes help maintain fluid levels and balance potassium which helps our muscles function. The carbohydrates(sugar) in these drinks also help fuel us by prolonging the stored energy in our muscles. Especially during exercise for over an hour, the intensity of a workout, or excessive heat.
Even if your day does not have a strenuous period of exercise, some days it is just hard to keep hydrated. Having a well-hydrated body keeps us cool, helps cleanse out toxins, and supports our organs without the added stress of dehydration. Keep a pitcher full of one of these all-natural drinks in your refrigerator. Or blend up your own ratio of water-juice-salt-sweetner.
2 tbs honey or maple syrup
½ cup hot water
⅓ cup orange juice
1 lemon, juiced
1 lime, juiced
3 cups cold water
¼ teas sea salt
Add sweetener and hot water mix until well dissolved. Mix in orange juice, lemon and lime juice, cold water, and salt. Mix until the salt has dissolved. Serve over ice.
Hibiscus is high in vitamin C, antioxidants, and iron. Did you know that iron helps form red blood cells that help your body absorb oxygen? A good replacement drink for after exercise, during
exercise might need to be diluted a bit more.
2 hibiscus tea bags
1 ½ cup hot water
1 cup orange juice
1 cup pomegranate juice
1 cup coconut water
Pinch of sea salt
Place tea bags in a cup and pour in hot water and add a pinch of sea salt. Let steep for 5 minutes. Combine orange juice, pomegranate juice, coconut water. Once the tea has cooled a bit add to the juice mixture and cool in the refrigerator and serve over ice. Makes approximately 1 quart.
Watermelon Electrolyte Boost
Watermelon is made up of 91% water and has several health benefits including reducing muscle soreness and lowering blood pressure. If desired, strain through a sieve for less pulp.
3 cups watermelon, seeded and chopped
1 cup cold water
1 lime, juiced
1 tbs honey or brown rice syrup
¼ teas sea salt
A few mint leaves (optional)
Blend all ingredients in a blender, serve chilled over ice
About Amy Noordzij, Chef:
Amy trained at the Natural Gourmet Institute for Health and Culinary Arts in NYC, a whole foods-plant based culinary school, and is a personal chef to individuals in cancer treatment. Amy offers nutritional counseling and seasonal cooking classes at the Healing Garden, giving clients healthy recipes, cooking techniques, and tips on how to incorporate immune-boosting foods into everyday meals that they can recreate in their own kitchen.