raddichio vs. the rest.

raddichio is a featured rockstar on our menu this week, but what really makes raddichio different from other types of leafy greens? check out our list of comparisons:

we know that yoga is crucial for keeping you limber, healthy, and fit, but it's easy to be so worn out after a great run that stretching is the last thing on your mind. here are some simple tips for ensuring that you keep your muscles stretched and loose after a good jog:

• relax tight hamstrings and prevent future injuries with postures like the supine leg stretch and locust pose.
• do some gentle stretching postures to ease weary muscles and ensure that you stay healthy.
• practice some basic poses with weights to increase your muscle strength and stability, allowing your body to carry you on longer runs in the future.

make sure to check out our new! fresh + fit packages - yoga  help you combine working out & eating right.

Parsnips may look like carrots uglier step sibling,  but the health benefits and sweet earthy flavor make these roots a top fullosophie veg.

This week we have them featured in our Eating Well inspired dish,"swedish meatballs with apple-parsnip mash & blackberry preserve" - order now or order after you hear how delish and versatile this root is.

Health Benefits:
- low calorie food with almost no fat, no cholesterol and very little sodium
- this vegetable is packed with vitamins C, E, K and folate
- 1 cup of parsnips = 25% of your daily fiber intake + 14% of daily potassium intake.

How to buy them: 
when buying a parsnip at the market, stick with the small or medium sized ones that aren't limp.  Don't buy the bigger ones, as they tend to be woody on the inside. 

How to cook & uses:

• Boil parsnips until tender, about eight minutes, and mash with unsalted butter and low fat milk for a low calorie parsnip puree.
• Shred 1 parsnip and add it to your Coleslaw mix for a spicy bite.
• Dice 2 carrots and 2 parsnips and sauté with chopped onion for a low-calorie breakfast hash.
• Rough chop parsnips and add to your favorite stew.
• Give mashed potatoes a kick by mashing parsnip along with potatoes.
• Slice parsnips into strips, rub with olive oil, rosemary, salt & pepper. Bake at 400° F for 15 minutes or until done for healthy low calorie fries!

After you better understand which yoga type suits you, check out our newest & easiest way to workout & eat well! the 'full yogi' package

Hatha - slower paced yoga
Good for: beginners and people wanting to learn yoga basics.

Benefits: Relieves stress, provides physical exercise, and improves breathing.

Vinyasa - a flowing yoga
Good For: beginners and advanced yogis alike seeking to strengthen their body.

Benefits:  help improve strength and stability. tones abdominal muscles. and reduces risk of: high blood pressure, and type 2 diabetes.

Ashtanga - known as power yoga
Good for: fit people looking to maintain strength and stamina, and those who want to get in touch with their spiritual side.

Benefits: relieves stress, improves coordination, helps with weight loss.


Iyenger - known for holding poses
Good for: beginners who want to learn correct alignments in each pose and those with injuries, balance issues, and chronical medical conditions like arthritis.

Benefits: Improves balance and speeds up recovery from injurt

Bikram - known as hot yoga
Good for: beginners and advanced yogis who want to push themselves and those with injuries

Benefits: Cleanses and detoxifies the body. Enhances flexibility and speeds up recovery from injurty.

pear low down.

on this weeks menu: pears, sausage, goats cheese & agrugula flatbread
(available in paleo, gluten-free, and vegetarian)

General Health Information:

• With no fat, saturated fat or cholesterol, pears can replace fatty foods in the diet.
• While offering beneficial potassium, but no sodium, pears may help to promote a healthy blood pressure
• Rich in fiber –  good sources of fiber contribute to satiety (feeling full) 

Compearison of Varieties:

Anjou

In salads and eaten raw by themselves or paired with cheese. Sweet juicy Anjous are perfect for baking into desserts like tarts. Anjou pears have a mild flavor and a firm texture, while still being sweet and juicy. They can be green or red, but the color doesn't indicate any major flavor or texture difference. 

Bartlett    

Eaten fresh or in salads, canned, baked or poached. Bartletts are the juiciest pears when eaten raw and, consequently, lose their shape when cooked, turning to pear-sauce quite easily with the briefest exposure to heat. They are perfect for making pear butter or as we have it on our menu with goats cheese and arugula, Order HERE.

Bosc

Eaten fresh, in salads or use in fruit baskets. Bosc pears are crisp when raw and hold their shape beautifully when cooked. They have the best example of the soft, grainy texture associated with pears. They are easy to recognize by their brownish russet skin, classic pear shape, and heady pear aroma.

This upcoming Saturday, October 27th BEYOND studios is helping you workout & give back.  

Cycle at Snider - 10:30am 
Pilates at Lovers -  Noon

Each class is FREE but they are asking for a min. $20 donation.  ALL proceeds from these 2 classes will be donated back to the Susan G Komen foundation.  

How awesome is that?  We LOVE it.  


Now, that's living fully.

Reminder: 
Cycle at Snider - 10:30am 
Pilates at Lovers -  Noon

This watermelon-shaped gourd ranges in size from 2 to 5 pounds or more. It has a golden-yellow, oval rind and a mild, nutlike flavor. Larger spaghetti squash are more flavorful than smaller squash.

Once cooked, the flesh is raked out and is a dead ringer for spaghetti!

See how Emeril Lagasee prepares it here: 

Kabocha means squash in Japanese, and refers most commonly to a squash of the buttercup type. This squash has a green, bluish-gray or a deep orange skin. The flesh is deep yellow. It has a rich sweet flavor, and often dry and flaky when cooked.

See a great roasted Kobocha Squash recipe [that’s also paleo-friendly] here

Delicata Squash

This is one of the tastier winter squashes, with creamy pulp that tastes a bit like corn and sweet potatoes. Unlike many gourds, the thin skin on the Delicata Squash is edible.

We love how Jerry Traunfeld pairs it with sage, rosemary & apple cider here

Butternut Squash    

With a bulbous end and pale, creamy skin, with a choice, fine-textured, deep-orange flesh with a sweet, nutty flavor. Some people say it is like butterscotch. 

The more vibrant orange the color, the riper, drier, and sweeter the squash.  Butternut is often a favorite because it tends not to be stringy like some of its relatives.

ORDER our favorite Butternut Squash dish here

Research has shown those who exercise in the morning tend to see more success. This is partly due to getting exercise out of the way first thing before obstacles can get in the way.

read more about Brandi at BEYOND's morning challenge for you here