Posts tagged ‘nutrition’

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May 13, 2013

No Carbs After Breakfast – Challenge Starts Today!

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This BRIK, we decided to add an extra challenge to our 6-weeks – NO CARBS AFTER BREAKFAST!

We are all in the mindset to trim down & tone up for Summer and there is no better way of doing that than focusing on nutrition! We know the word “carb” can have a lot of grey areas, so here are the details of our challenge:

  • What are we defining as a “carb”? We are talking about all things starchy and/or processed! For example: Bread, tortillas, chips, rice, potatoes, oats, quinoa, pasta, etc.
  • Why are we going without it after breakfast? Later in the day is when we tend to ‘munch’, mindlessly snack and make bad choices. So we decided, if we are going to have a ‘carb meal’, let’s do it in the morning, make it a healthy choice, and then eat lean & green the rest of the day!
  • What are good carb choices for breakfast? Try steel-cut oats, quinoa w/ fruit, whole wheat cereals, multi-grain toast, or making your own granola! Always stick to whole wheat and organic when possible!

Dying to know what’s in the picture? Those are Quinoa Spinach Bakes! You can find the recipe here, along with 9 other quinoa breakfast ideas!

As with all of our challenges, if you slip up one day, don’t let it throw you off track for the entire session! Learn from it, let it go, and get back on track the next day! You kan do it!!

-Megan

Posted in BRIK, Challenge, Kaia F.I.T., Nutrition | Leave a Comment »

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March 4, 2013

Challenge Yourself!

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Today marks the start of our 21 Day Nutrition Challenge! It takes 21 days to make or break habit, so we are all picking something to ADD or OMIT from our diet for 21 days.

I have chosen to go “carb-free” for 21 days. By ‘carb’ I mean all things starchy and processed- pasta, pizza, oats, bread, chips, rice, tortillas, etc. I will allow sweet potatoes to be my healthy exception during these next three weeks, in moderation.

We are also on Day 15 of our 35 Day Push-Up Challenge! On Day 1, we did 1 push-up. Day 2, 2 push-ups… We are increasing each day until Day 35, our last day of this FIT session. I personally have made it my goal to do my push-ups in full ‘Kaia’ form, doing my sets unbroken if possible! 

Both of these challenges are tough, but they are a great way to keep me mentally focused on my fitness & health! If you haven’t been participating in our push-up challenge, start NOW! It’s never too late.

As for our 21 Day Nutrition Challenge, please share your choice in comments! Here are some great ideas I’ve heard from our Kaia girls: No alcohol, No chocolate, No fast food, No meat… Adding a green smoothie each day, having hot lemon water (instead of coffee), or adding greens to every meal. Take the time to choose your challenge and GO FOR IT!

-Megan

“Accept the challenges so that you may feel the exhilaration of victory.” – General Patton

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January 5, 2013

10 TIPS FOR THE KAIA GIRL

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It’s a new year and many of us are ready for the fresh start. We are starting a new BRIK (6 week boot camp) session on Monday… Being prepared and motivated is essential! 

Whether you’ve been coming to Kaia FIT for years or are brand new, I’ve provided the following 10 tips for getting in the Kaia mindset for 2013! 

1. FOOD IS MORE THAN HALF THE BATTLE. 
Sometimes I wish this wasn’t the case… Sometimes I wish I could just workout really hard, do double days, and then eat anything I desired. But, that’s not the way it works. It’s time to view yourself as a machine. The best ones need the best fuel. Think of yourself as a Ferrari, NOT a rusty, broken down pick-up. You require premium fuel to perform at your best. Put junk in, that’s exactly what you’ll get out. Put in the good stuff and you’ll have great workouts and see results in your strength & performance.

2. IT DOESN’T GET EASIER, YOU JUST GET BETTER.
At Kaia, we never want your workouts to be easy. It’s simply not the goal. The goal is that you are always challenged, week after week, month after month. For our Kaia vets, make sure you’re challenging yourself in every workout, pushing your limits and feeling sore, not just going through the motions! It’s a new year… Time to pick up the heavier Kettlebell, jump on the bigger box, and run a little faster! For our new Kaia girls, remember that we all had our own Day 1. We all felt like we weren’t going to make it through the first week and went home completely overwhelmed. STICK WITH IT. You will be astonished at how fast you gain strength and start enjoying the feeling of a tough workout!

3. BALANCE, STRENGTH, & KAIA!
At Kaia, we have three levels for every exercise. Balance = Low Impact/Modified, Strength = Medium Impact, Kaia = High Impact. These levels exist because we ALL need them. It is vital to remember the importance of these levels and that they exist for a reason. Listen to your body and step it down to Strength or Balance when you need it. On the other hand, push your limits, get out of your comfort zone, and try things in Strength and Kaia everyday. Always ask your coach for help and modifications when you need it!

4. THE NUMBER ON THE SCALE IS NOT EVERYTHING.
We are women and the scale is no one’s best friend. Although weight-loss is a natural part of the process, it’s not our only focus. Nor is it our main focus. We want you to be HEALTHY – eating right, feeling better & having more energy. We want you to be STRONG – feeling confident, having a better range of motion, & learning functional movements. When you focus on working hard during the workouts and eating right everyday, weight loss will be a byproduct of those choices. Take your focus off the scale and results will naturally come.

5. DON’T BE AFRAID OF TRYING NEW THINGS.
Conquer your fears! It is an indescribable feeling when you do something you never thought possible. When you accomplish something out of your comfort zone, it starts a trend… A trend where you realize you ARE capable of anything and if you set your mind to it, you can (and will) accomplish it! Here are some ideas: Handstands, climbing the rope, pull-ups, running a specific distance (5k, 10k, half-marathon…), box jumps. Don’t be afraid to ask your coach for help, that’s what we’re here for!

6. ROME WASN’T BUILT IN A DAY.
Patience is a virtue when it comes to fitness results. Don’t expect to reach all of your goals overnight… These things take time and it’s important to stay focused throughout the journey. We are all SO motivated and excited on Day 1, but it’s easy to let life get in the way and to lose our determination. Be honest with yourself and your goals, knowing it might take some time. But with hard work and an unshakable commitment, you will reach them! We promise!

7. IT’S YOU AND YOUR MAT.
Don’t worry about anyone else in the room. It’s fun to be a little competitive and it’s natural to be motivated by the other girls in your class… But it’s also easy to get caught up in your head about what you can’t do. Guess what? It doesn’t matter! All that matters is that you are doing your best. Stay focused on what you can do and the progress you’re making. We are all here for each other… Every age, shape, size and fitness level!

8. TAKE REST DAYS.
For those of you that are brand new to Kaia, you might have rolled your eyes at this one, thinking “Duh! I love rest days!” But something kind of magical tends to happen after some time at Kaia… You start to dread  your off days. You start signing up for races, Tough Mudders, yoga classes, etc. and you pack your off days from Kaia with other commitments. On one hand, this is AMAZING and I’m always so proud of the multi-tasking athletes in our gym. On the other hand, rest is just as important as working out. There is a quote about weight lifting that I love… “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.” Although weight lifting is not our focus at Kaia, this idea still applies. You do not get stronger, faster, and more fit by working out 7 days a week. You get stronger, faster, and more fit by working out hard and then letting your body heal, recover, and REBUILD stronger muscles. Respect rest and enjoy it at least 1 day per week.

9. ASK QUESTIONS!
Never, ever hesitate to ask questions or ask for help. It’s easy to feel lost or behind when you start… Always ask for guidance when  you need it! Coaches and KAT Girls (Kaia vets who have volunteered to be extra helpers in class) are there for you no matter what. There are no stupid questions. If you forget the answer, ask again. Whether your questions are about the workouts, nutrition, or anything else, we are here for you. Asking questions leads to learning, so ask! (You too, Kaia Vets!)

10. HAVE FUN!
Getting in the Kaia spirit makes working out something you look forward to! Get to know the girls in your class (they’ll hold you accountable!), share recipes and ideas on Facebook, attend our BRIK party (February 16th!) and enjoy the journey! By the way, a few ‘spirit days’ might be coming your way… Don’t be too proud to workout in a silly outfit! It’s good for your soul! 

See you all on Monday!
Love, Megan

Posted in Kaia F.I.T., BRIK, Challenge, Nutrition | 9 Comments »

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October 2, 2012

The Most Important Meal

You should LOVE breakfast!!

I think everyone’s heard “Breakfast is the most important meal of the day” at some point in their lives. But it’s repeated so often, sometimes by less than credible sources, that it’s easy to wonder if there is any truth to it. In my opinion, it’s a phrase like “Don’t swim right after you eat” or “Drink water upside down to get rid of hiccups”. Where do these things come from?!

The difference is that breakfast really IS the most important meal of the day.

1. Break-Fast. Think about the word itself! You have been ‘fasting’ since dinner last night… Likely 9-12 hours ago!! It’s time to fuel your body and assure it that you aren’t going to starve it of nutrients! Get that metabolism going!!

2. Check out these sad statistics from Kellogg:

  • While more than half (54%) of all adults would like to eat breakfast every day, in reality only one-third (34%) actually do.
  • Nearly all moms (89%) want their kids to eat breakfast every day. However, 40 percent of moms report their child doesn’t eat breakfast daily.
  • While nearly all toddlers and preschool-age children are eating breakfast, consumption of breakfast dips as American children grow older; 77 percent of young children eat breakfast every day, but the number falls to 50 percent in the middle-school years and 36 percent among high school students.

3. OneGreenPlanet.org gives us some great and simple advice:

Putting together a nutritious breakfast doesn’t have to be complicated or time-consuming. There are really just 4 main components to a satiating and healthy breakfast:

  1. Complex carbohydrate – Complex carbs provide sustained energy that will keep you going strong all morning. Avoid simple carbohydrates (like sugary cereals) to stave off a blood sugar spike and crash.
  2. Plant-based protein – Of all the macronutrients, protein takes the longest to digest. Translation: it helps keep you full longer.
  3. Healthy fat – Include a a bit of healthy fat for a more filling and satisfying breakfast. They are also great for your heart and brain!
  4. Fiber – Fiber is key for breakfast, as it helps regulate blood sugar levels and keeps you full longer. Fiber also improves regularity and helps protect against cardiovascular disease.

My Favorite Breakfast

2 eggs, scrambled
Diced onions, squash, cherry tomatoes
*Optional: Lean meat (Ground turkey or chicken breast)

Accompanied by my favorite smoothie!

What’s your favorite, well-round breakfast? Please post to comments!

-Megan

Posted in Kaia F.I.T., Nutrition | 1 Comment »

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September 6, 2012

What is Your Coach Eating?

We thought it might be fun (and helpful) for you to have a peek into your coach’s kitchen!

When your coach was asked what they never leave the store without, here’s their responses!

JOHNA’S KITCHEN

Bell peppers
Onions
Hummus
Sugar snap peas
Almond butter
Almond milk
Eggs
Canned beans
Avocado
Nuts
Quinoa
Spinach/romaine
Fruit (fresh & frozen)
Squash

EL’S KITCHEN

Spinach
Apples
Eggs (organic/cage free of course)
Almond butter
Blueberries/Strawberries
Persian cucumbers
Unsweetened almond milk
Bananas
Mushrooms
Bell peppers
Garlic/onions
MIY (make it yourself) raw nut mix: almonds, walnuts, pumpkin seeds, sunflower seeds, cashews
Mixed greens

MEGAN’S KITCHEN

Avocados
Eggs (organic, pasture-raised)
Pistachios & Cashews
Spinach
Seasonal Fresh Fruit
Sweet potatoes (weekly ‘starchy’ treat!)
Frozen Mixed Berries (for smoothies!)
Coconut Milk, Plain Unsweetened
Bananas
Organic Unsweetened Peanut Butter
Lean Meat (chicken, turkey, fish)
Dried Apple Rings (unsweetened, thank you Trader Joe’s!)

LYNLEE’S KITCHEN

Bananas
Melons
Almonds
Vega sport protein powder
Quinoa
Sweet snap peas
Low fat cottage cheese
Pineapple
Apples
Carrot juice
Spinach

RAINA’S KITCHEN

Coconut milk
Almond milk
Free range organic eggs
Organic lean ground turkey
Pre-cooked lentils
Black beans
Garbanzo beans
Spinach
Bananas
Hummus
Pre packed single serve nuts
Avocado
Plantain chips
Almond butter

ASHLEY’S KITCHEN

Apples
Bananas
Strawberries
Blueberries
Broccoli
Mushrooms
Zucchini
Bell peppers
Organic chicken breast
Peanut butter
Cashews
Tomatoes
Avocados
Greek yogurt
Coconut water

Looks like we all love our fruit, leafy greens and nuts!!
Hope this helps with your shopping lists! 

Much Love,

Your Kaia Coaches!

Posted in Kaia F.I.T., BRIK, Nutrition | 3 Comments »

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June 25, 2012

Getting REAL about FOOD

A Kaia FIT workout is 60 minutes of your day. Your food choices are ALL day.

Getting into an exercise routine is tough enough, but once you’re in the groove, most of us couldn’t imagine life without it. EATING, on the other hand, tends to be a constant battle.

“What’s for breakfast?” “Is it too early for lunch?” “I didn’t pack any snacks!” “My husband brought home pizza…” “It’s my son’s birthday party!” “But, it’s SATURDAY!!”

And it goes on and on. And on.

Making smart, healthy, filling, nutritional eating choices everyday is not an easy task for anyone. So how can you make it easiest on yourself?

Tips for healthy eating (ALL day!)

1. PREPARATION is key. Pick a grocery shopping day each week, set time aside to pre-make fruit salad, cut up veggies, etc. When we’re hungry, we are at our weakest point for making bad choices in the kitchen. Have healthy snacks on hand at all times!

2. THROW OUT THE CRAP! Don’t have it in your pantry or freezer ‘just in case’. If it’s not there, the battle is much easier to win! Clean out the kitchen. If there are snacks for your kids or roommate that aren’t Kaia-friendly, keep them on a separate shelf. Maybe even put a note in the cupboard or fridge that says “NOT FOR  insert your name here !”

3. MAKING GOOD CHOICES WHEN YOU’RE OUT: Some of the toughest times come at restaurants and in social situations. Search for salads with light dressings, sides of veggies, lean proteins and fruit.

  • Breakfast: Substitute fruit for potatoes. Skip the toast or ask for just one piece of whole wheat/multi-grain. Add lots of veggies!
  • Lunch: Have a big salad! Try new things… Sunflower seeds, raisins, hard-boiled egg and jicama are fun ways to change up your regular salad routine!
  • Dinner: BE PREPARED! Try making some hearty, family-friendly meals in a slow-cooker. There are tons of healthy chili recipes out there. Try roasting new veggies. Mash up some sweet potatoes. Be adventurous!
  • Snacks: Small handfuls of nuts, baked apple chips, hummus & bell peppers, almond butter & fruit or celery all make great snack ideas! And they’re yummy too!

Make sure to lean on your Kaia FIT family for support… We all struggle with making healthy choices every day! Try new recipes, stock your kitchen with healthy options, and EAT UP!

Have a wonderful, nutritious Monday!
Megan

Posted in Kaia F.I.T., Nutrition | 2 Comments »

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May 16, 2012

Kaia Girl Profile: Jamie Miller

Thank you, Jamie, for sharing such a personal and heartfelt story. We couldn’t be happier to have you as a part of the Kaia family!!
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For the past 3 months I have considered myself a pretty silent participant at Kaia.  I think it is time to lay it out there. My good friend and partner in crime, Amanda Cowman, introduced me to Kaia last summer at a real turning point in my life. I was finalizing my divorce and although I had already met my current boyfriend and true love of my life, I was definitely struggling with some major self confidence issues. Having always been the athletic and fairly confident girl in my group, these feelings were NOT normal for me and I knew they weren’t. I felt like a failure on so many levels. After my first 5 week FIT session at Kaia I felt amazing and getting back to my old self but did not continue because of financial constraints at the time, being a new single mom and all. I kept running, but always felt like there was something missing.
Then another blow in October of this last year. My sister, Tracy, died of a stroke/heart attack at only 41 years old, leaving behind a husband and three young girls. My sister had never been very healthy, suffering from severe obesity most her life, high cholesterol, high blood pressure, alcoholism, depression and a myriad of other issues due to poor nutrition. These issues eventually led to her escalating heart problems which severely weakened her heart in the year before her passing. All it took was a strong case of the flu which caused her to have a stroke and then a heart attack in her sleep. Let me just stress how my sister’s long history of very unhealthy eating, not exercising and other bad habits contributed to her many health problems at a young age. This through me for a real loop.
When Amanda came to me again early this year and asked me to join her at Kaia, I jumped at the idea. I made a life long commitment to myself and to my family to always be healthy, strong and confident so that I may pass that lifestyle down to my children and set an example for my nieces. Kaia has, in many ways, become my life saver and saving grace. I am inspired everyday by the commitment of our coaches and the amazing stories of the girls in our Kaia family. I feel a true connection and devotion to Kaia and hope to carry it on for many years to come. I am proud to say that Kaia and my amazing girlfriends have brought me back to life and helped me re-find the Jamie that I always knew was there deep down. I can’t express in words what you all mean to me. I hope my story helps to remind us all of how important it is to not only take care of yourself and your needs as women but how important it is for us as sisters, mothers and friends to help set that example of health and strength for the ones we love and hold dear to our hearts.
MUCH LOVE AND KAIA TO YOU ALL!
Jamie

Posted in Kaia F.I.T., BRIK, Nutrition | 5 Comments »

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February 8, 2012

It’s just a NUMBER!

Assessment day: Stepping on the scale. Getting measuring tape wrapped around your thighs, buns, waist and chest. Numbers scribbled in little boxes.

Uncomfortable. Nerve-racking. Exciting. Disappointing. NOT THE END OF THE WORLD.

Week 6 measurements & assessments come with a range of emotions, different for every Kaia girl. I’m here to remind you that they are all just NUMBERS!

These numbers can be exciting when you have devoted these last six weeks to healthy diet and nutrition combined with good attendance to the Kaia workouts. They can be proof of your hard work, dedication and determination. If this is your story, congratulations! Your hard work has paid off. Way to go!

However, realistically, this is not everyone’s story. Many of you may feel disappointed, frustrated and fed-up with the results. This is where you have to be honest with yourself; have you followed the nutrition and diet recommendations? Have you been getting to all or most of the Kaia workouts? Have you made-up classes when you’ve been absent? If you could have done better, I have good news for you! Our next FIT session starts on Monday!!

That’s right, girls, it doesn’t all end this week. BRIK may be ending, but health, fitness and Kaia is a lifestyle. Continue on a strong and healthy path, making choices that will benefit you the next time you’re on that scale.

Stay positive. Don’t beat yourself up. Congratulate yourself when you’ve done well. Take every success and set-back as a part of the journey and KEEP GOING.

Things to think about:

  • Muscle gain: Muscle weighs more than fat, so often girls gain a little weight or stay the same through a BRIK. This is where composition comes into play- how do you feel? How do you fit into your clothes? This is what matters!
  • We are all different: We all have a unique genetic make-up. Some are prone to weight gain, weight loss, or muscle gain. Accept the fact that you can’t compare yourself to the girl next to you and your body is uniquely yours! Learn to love it!

You are all amazing women, strong in your own way, making this gym and community what it is. Thank you for being a part of our Resolution BRIK, I can’t wait to celebrate with you this weekend!

* Friday Night Out!  Meeting at Lounge on 20 at 8 p.m.
* Saturday Workout & Potluck At the gym, 10 a.m. Don’t miss our last workout, it will be a fun one! Bring a dish of your choice!

-Megan
“Victory isn’t defined by wins or losses. It is defined by effort. If you can truthfully say, ‘I did the best I could, I gave everything I had,’ then you’re a winner.” - Wolfgang Schadler

Posted in BRIK, Kaia F.I.T., Nutrition | 2 Comments »

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January 9, 2012

BRIK Tips!

Thank you to all 80 Kaia girls that came out for our Saturday workout! So fun!

 

A collection of personal tips, as well as advice from other Kaia girls, to help you through Detox, workouts, runs and daily challenges!

DETOX

- Curb late-night snacking and cravings for sweets by brushing your teeth!
- Tea is your friend! Use it for a perk-me-up, wind-down or tool to keep you away from the chocolate!
- Pre-plan your weekly food intake! Shop on Sunday for the week. Take your lunch to work and snack healthy throughout the day! Water, Water, Water! (Thank you, Lisa F.!)
- Try family meal plans! Thinking ahead is key here, but trying new, healthy recipes for the whole family is a great way to detox. (Thank you, Heather D.!)

NUTRITION

- Post-detox week, stick to most of the habits you’ve just formed. Try sticking with NO carbs (processed- like bread, pasta, etc.) or allowing them just once a week. Dairy and sugar are other ones to stay away from during BRIK!
- Eat big in the morning and smaller as the day goes on. Make breakfast your biggest meal (never skip it!), then a moderate lunch and a light dinner with snacks in between!
- Fiber! We can’t say it enough, it is VITAL to digestion and weight-loss. It might make your stomach feel a little funny or even bloated when you’re first getting used to it, but stick with it! Read about the importance of fiber here.
- Make sure you’re getting enough calories! We must FUEL our bodies- shoot for 1200 calories/day. Try adding healthy protein shakes to your day for an extra boost! Elham has been enjoying Arbonne Vanilla Protein Powder.

RUNNING

- Make sure you have good shoes! They make a huge difference in endurance, injuries and soreness. Read a great article about it here!
- DO NOT SKIP SATURDAYS! Whether you’re a runner, jogger, walker or sometimes all three, really commit to Saturdays. They are a perfect end to the week, greatly improve our endurance and burn lots of calories.
- Challenge yourself. During workouts if we ask you to run around the building, take it seriously! If it’s a 100m sprint, give it your all! Every bit of running counts!
- Breathing is key. In through the nose, out through the mouth. It seems unnatural at first to breath deep and slow while you run but it really works. (Thank you, Laura C.!)

WORKOUTS

- Have fun! Remember, although we take BRIK seriously and the workouts are tough, it’s okay to have fun! Grunt, groan, laugh and don’t take yourself too seriously. Try new things, push your limits and make friends with your Kaia girls!
- Keep track of your stuff! Make sure you’re putting assessments and workout scores in your folder so you can come back to them. Writing everything down is a fun way to track progress!
-Megan
KEEP UP THE GOOD WORK! Please share any other personal tips with us on Facebook!


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November 2, 2011

Season For… Vegetarianism?

This week’s Nutrition Tip is about giving vegetarianism a try. Whether it’s for a day, a week, a year or a lifetime, knowing about your options is important.

We are privileged to have a ton of resources at Kaia on this subject- they are named Casie, Becca, Jen and April! They are all incredibly knowledgeable about being a vegetarian or vegan and know how to do it the healthy way.

As many of you know, I am personally not a vegetarian. However, I am very conscious of where my meat comes from, how it was raised and what it was fed. I make choices I’m comfortable with when I buy meat, eggs, milk, etc. Find your comfort zone with your food choices. Maybe it doesn’t involve any dairy. Or maybe you go meatless 5 days a week. Or maybe you decide to give up all animal products from here on out. Whatever it is, make it right for YOU. Awareness is the first step!!

Kaia promotes vegetarian and vegan lifestyles and wants everyone to know the options available to them. If you’ve been thinking about giving it a try, do some research, talk to one of your Kaia coaches and go for it! The time is NOW!

Casie gave me some great websites to check out if you’re interested in giving the vegetarian life a try!

  • For some great basic info, go here.
  • For health benefits of being a vegetarian, go here.
  • For 49 reasons to be a vegetarian, go here.
  • Also, check out the new Butternut Frittata recipe on our Nutrition page!
–
Happy Wednesday!
-Megan
“Eat food. Not too much. Mostly plants.” - Michael Pollan (American author and activist)

Posted in Kaia F.I.T., Nutrition | 1 Comment »

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