Fitness & Fuel: Xformer full body workout + quinoa bowl workshop</a>

This past Thursday we had a blast working out with Cat DeHaven, owner of Core Havn. Our attendees got their sweat on while increasing balance, stability, power, and stamina. Following our sweat session we sipped on watermelon refreshers and spa water while Kelsey Johnsen, a registered Dietician Nutritionist (and instructor at Core Havn) discussed nutrition and then lead us through a quinoa bowl demonstration and prep.

Attendees began the afternoon by donning their new Core Havn grippy socks and then claiming an Xformer (shoutout to Sano Cafe for the water bottles - hydration is key!!). Cat DeHaven, owner of Core Haven, was our teacher for the session. Our guests were in awesome hands with Cat who has been teaching pilates since 2009 (read more about her extensive fitness background on our bios page). For this class we had attendees ranging from class regulars, to those that had never tried machine pilates.

Cat began the class by working center core, followed by an arm work block, a leg work block and then obliques to finish. Pilates Xformer workouts are low-impact and can be adapted for any fitness level. The workouts build muscle, strengthen core, make you sweat and shake, and focus on slow, precise movements. Our guests were definitely feeling the burn!

Hydration is essential to your health! If you are not a fan of plain water try turning it into “spa water” with a few simple ingredients. We had lemon & ginger and cucumber & basil, but we also love adding fresh berries and even melon!

Post workout we sipped on spa water and Mela watermelon water and then took a seat in the back room while Kelsey Johnsen, a Registered Dietitian Nutritionist and Core Havn instructor gave us a quick crash course on nutrition. Kelsey is a strong believer in going back to basics when it comes to nutrition. She feels nutrition should be intimate and customized because all of our bodies have different requirements. There is no magic secret that will solve everything (sad face!).

Kelsey began by talking about macronutrients and micronutrients. Macronutrients are the nutrients we need in larger quantities that provide us with energy. They include carbohydrates, fats and proteins. Micronutrients are consumed through our foods. Some of the most important micronutrients we consume include vitamin D, calcium and B vitamins. Click below to get all the details!

"Macros" is short for macronutrients, a term used to describe the nutrients your body needs in large amounts, specifically carbohydrates, fat and protein.
Most of our carbohydrates come from grains. These give our bodies fuel for physical activities. There are two types of carbohydrates: complex and simple.
Complex carbs are higher in fiber and keep you full longer. Fiber contributes to your gut health (be sure to look for products with 2-5g of fiber). Complex carbs help stabilize your blood sugar and help you avoid getting “hangry.” Yes - carbs do turn into sugar in your body, but they are also your brain’s primary fuel source. Don’t be afraid of carbs! Befriend them (just be sure they’re the right kind)!
Some great complex carbs to include in your diet include: quinoa, farro, couscous, and sourdough or whole wheat bread. **Remember to check the package for fiber content.
Simple carbs include things like sugar, corn, syrup, rice, and soda. Try to keep these more limited in your diet.
It’s simple to meet your protein goals with foods that include meat, dairy, beans, legumes, quinoa, etc. Did you know quinoa is high in protein?
Proteins are the building blocks for our muscles, they help regulate hormones (including cortisol), aid in muscle recovery, and are the building blocks for our DNA.
Fats are vital for our bodies. They also regulate hormones, lubricate our joints, and support our body’s structure. Fats have benefits for your heart, brain function and also often include important vitamins and minerals.
**Remember to avoid trans-fats and saturated fats as these can raise “bad” cholesterol and lower “good” cholesterol. Consume fats that have nutritional value.
Great sources of fat include: avocados, nuts, oils (avocado oil, olive oil).
Micronutrients are mostly vitamins and minerals, and are equally important but consumed in very small amounts. We generally get our micronutrients along with our macronutrients.
If you are feeling sluggish or low in energy you may want to check your vitamin B level. We can get extra B vitamins by consuming lots of leafy greens, animal products, and from eating fortified foods.

Did you know that our bodies are made up of 70-80% water? Focusing on hydration is one of the most beneficial things you can do for your body. Try building the habit of hydration into your daily routine. Finding a fun water bottle (are you on the Stanley bandwagon?) can help remind you to hydrate throughout the day. Recommendations vary and some experts say to aim for twelve 8oz glasses of water per day. You’ll know you’re hydrated properly if the color of your pee is a light shade of lemonade (and yes we just typed the word pee on this blog - two times!).

The PB&J Bowl is fantastic warm or cold. Try it as a replacement for oatmeal in the mornings or as dessert in the evenings. We put nut butter (try peanut, cashew, or almond), goji berries (also a super food), and sliced bananas in ours during the workshop. Feel free to mix in any of your favorite additions like dried coconut, a handful of chopped nuts or chocolate chips. Quinoa’s nutty flavor makes it very adaptable. You could even put it over your favorite yogurt. Yum!

Cat and Kesley used red quinoa for the Mediterranean Bowl. The quinoa was cooked with bone broth from Kettle and Fire. Kettle and Fire broths are made with limited ingredients and add protein and collagen to the bowl. Bone broths not only add flavor but they are great for gut health.
When making a savory bowl make sure to load it up with plenty of leafy greens. We used spinach but you could use arugula, kale or a mixture of your favorites. We added garbanzo beans for protein and their mild flavor, tahini and a crumble of feta on top. **Tip: you can make your garbanzo beans crunchy by tossing them with a little oil and a few spices and roasting them at 425’ for about 20 minutes. Our kiddos devour them whenever we make them!

Kelsey’s Nutrition Tips and Tricks:

Dietician: Certifications vary state by state. Do your homework when hiring someone to help you with your diet and nutrition. Dietitians, registered dietitians, certified nutritionists all have different levels of credentialing and education requirements.

Eat combination foods: Combining food types (ex. carbs + fats or carbs + protein) will maintain fullness and sustain your energy. We digest carbohydrates fast, so pair them with slower digesting foods for prolonged satiety.

Plate your food: Take the time to plate your food. This will help you be more mindful when you eat. Your brain takes time to catch up with your stomach, so sitting down to relax and enjoy your meal will give you time to notice your fullness cues.

**Bowls**: Grain bowls are a lovely way to give your kids choices within parameters. Your kiddos will get to play with colors, and switch out sauces or veggies as desired. This is also a great way to make one meal for more people since each person can customize their sweet or savory bowl to their liking. You can keep cut veggies in your fridge and then quickly throw together a tasty meal in no time.
**Sourdough**: According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the “good” bacteria in our intestines. The importance of the gut to our overall health is a topic of increasing research in the medical community. Research is showing us that our gut microbiome can affect every organ in our body. Kelsey especially loves Macrina’s sourdough bagels.
**Quinoa**: Quinoa is a superfood that has it all! It’s an ancient grain that has all 8 essential amino acids that our bodies don’t make. It’s high in fiber content and high in protein. This is one grain that is definitely worth the buzz.

“Food serves lots of purposes. It can be social, emotional, religious or even spiritual.”

— Kelsey Johnsen

PXL_20230914_211519109.PORTRAIT.ORIGINAL.jpg

PXL_20230914_210226795.PORTRAIT.ORIGINAL.jpg

Quinoa Bowls Two Ways: These bowls can be customized to your taste, and batched ahead for a quick and healthy meal at home or on the go.

Savory Red Quinoa: Prepare quinoa with 2:1 bone broth to quinoa.
3/4 c Prepared savory red quinoa
Handful of spinach or other leafy greens
1/4 c Chickpeas
1/4 c Sliced cucumber
1/4 c Cherry tomatoes, halved
Optional 1/4 c Feta cheese, crumbled
Lemon Tahini Dressing: 2 tbsp lemon juice, 2 tbsp tahini, 1 tbsp warm water (or to taste). Whisk all ingredients together.
Sweet White Quinoa: Prepare quinoa 2:1 water to quinoa. Add 1 tbsp date nectar or agave.
3/4 c Prepared sweet quinoa
1 tbsp nut butter of choice
1 tbsp goji berries
1/2 banana sliced
Option to serve with splash of milk. Can be served warm or cold. Enjoy!

Each workshop attendee went home with their quinoa bowls prepped two ways, a Mediterranean Bowl and PB& J Bowl, recipe cards to re-create the dishes at home, grippy Core Havn workout socks (also great for barre) and a little more knowledge about the importance of macronutrients and micronutrients. If you missed this class keep an eye on our upcoming events for our next partnership with Core Havn!

Our top picks that will get you from the gym to the dinner table.

Now for the fun stuff! We’ve got you covered with some of our favorite products, whether you’re hitting up a new class at Core Havn, taking on meal prep for your family this weekend, or just want some comfy new pants.