ROCK THE BOAT

with

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Co-creator of Team 3XT

ALEX KAYE

She is currently a professional dancer with 16 years experience- has appeared on Ellen, The Oscars, Super Bowl half time show and currently touring with Lana Del Rey . She attended St Mary’s College with focus on Liberal Arts and is an AFAA Group Ex, NASM MMA Conditioning specialist, and Yoga Sculpt Certified Instructor.

 

 

NO EQUIPMENT NEEDED!

If you have sensitive knees and if your tailbone and spine bruise easily by doing floor work,  you might need a mat for this workout.

Enjoy!

WORKOUT VIDEO:

ALEX WAS IN A GIRL GROUP

Did you know Alex was in a girl group? She remembers the day the song “Come and Get Me” was played on the power 106  had to pull over and scream! Lol They were called Nikki 16. Check it out!

 

PREBIOTICS AND PROBIOTICS

 

 

Watch (or listen while getting ready for your day) this​ short video. VERY FASCINATING!

Did you know bacteria influenced us THIS much?

  We should ALL strive to get our PREbiotics and PRObiotcs from real food!  

FROM MEDICALNEWSTODAY.COM:

PREBIOTICS

Here's a list of food rich in PREBIOTICS (these are vagan friendly, too!):

VEGETABLES

Chicory

Jerusalem artichokes

Garlic

Onions, shallots, and spring onions

Leeks

Savoy cabbage

LEGUMES

Chickpeas

Lentils

Red kidney beans, baked beans, and soybeans

FRUITS

Bananas

Custard apples

Watermelon

Grapefruit

CEREAL GRAINS

Bran

Barley

Oats

NUTS AND SEEDS

Almonds

Pistachio Nuts

Flaxseeds

Examples of ways to add PREBIOTICS to your diet:

  • eating high-fiber breakfast cereals with added nuts and seeds

  • eating whole-grain bread

  • snacking on fruits, nuts, and seeds

  • adding legumes to soups and salads

  • reading food labels and selecting products with a high fiber content

PROBIOTICS

Here's a list of DAIRY FOODS rich in PROBIOTICS:

  • aged cheeses, such as cheddar, gouda, or mozzarella

  • kefir, a probiotic milk drink

  • traditional buttermilk (must not be cultured)

  • yogurt

Here's a list of NON-DAIRY FOODS rich in PROBIOTICS​:

  • non-dairy yogurts

  • fresh, sour dill pickles

  • kimchi

  • kombucha, a fermented tea

  • miso

  • natto, a food made from fermented soybeans

  • sauerkraut

  • tempeh, a popular meat substitute

  • water or brine-cured olives

Examples of ways to add probiotic foods to a healthful diet include:

  • Enjoying a breakfast of probiotic yogurt with berries, flax seeds, and nuts.

  • Cooking a stir-fry, using tempeh as a meat replacement. However, it is best to incorporate tempeh at the end of cooking as excessive heating can destroy the active cultures.

  • Incorporating miso into soups. The Academy of Nutrition and Dietetics has a recipe for black bean soup with miso and ginger.

  • Drinking probiotic-rich beverages, such as kefir or kombucha, as a mid-morning snack.

  • Serving sauerkraut as a side dish to main meals.

It is essential to keep in mind that certain foods, especially yogurt, may contain added sugars.

Look for foods that have minimal artificial sweeteners, sugars, and other artificial flavorings. 

 

Not all fermented foods contain live cultures. Examples of fermented foods that do not have probiotics include:

  • beer

  • chocolate

  • sourdough bread

  • soya sauce

  • wine

These and other foods like them go through additional processing that inactivates the live cultures. Examples of these processes include baking, filtering, or pasteurization.

  TODAY’S NUTRITIONAL CHALLENGE IS SIMPLE: 

  Look at what you currently eat in your diet. Do you already eat your PRE and PRObiotics? 

If the answer is "NO", what foods are you willing to try adding to your diet?

 

Happy Living!

 

XOXO

Ferly

 

 

CONGRATULATIONS!

You rock, girl!

 

We are so proud of you! Only 1 day left of this Chalenge!

 We'll see you tomorrow!

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TRAIN. TRANSFORM. TRIUMPH.

JOIN US AND RECEIVE YOUR WELCOME FREEBIES!
TRAIN. TRANSFORM. TRIUMPH.