Dessert for Breakfast: Acai and Smoothie Bowls

If you follow any health food accounts on Instagram, you have definitely noticed the new trend moving toward smoothie and Acai bowls. Whether you are big on greens, or prefer something a little sweeter, there is a recipe out there for you! These super-bowls will fill you until lunch with no problem, are full of nutrients and most importantly taste great!

These bowls are meant to be a bit thicker than a regular smoothie, and you can achieve this simply by using a little less liquid. When you see how delicious and creamy the pictures below look, you’ll be running out to the store to buy ingredients to make your own.

Here are some great recipes and articles you can follow to make your own.

Coconut Acai Berry Bowl 

acai bowl

Ingredients

  • 2 frozen acai smoothie packs
  • 1/3 cup non-dairy milk, used: almond milk (more as needed to blend)
  • 1/4 cup coconut milk (or substitute with more almond milk)
  • 1 large frozen banana
  • 1/4 cup frozen or fresh blueberries
  • toppings: 1 tsp goji berries, 1 tsp cacao nibs, 1 tsp shredded coconut, splash of coconut milk, fresh blueberries, chopped nuts or raw jungle peanuts

Recipe listed on lunchboxbunch.com

Chocolate Peanut Butter Smoothie Bowl

chocolate peanut butter smoothie bowl

  • ½ cup rice milk (125 ml)
  • 4 bananas (2 of them were frozen)
  • 2 tbsp peanut butter
  • 8 tbsp carob powder or unsweetened cocoa powder
  • 8 dates

Recipe listed on simpleveganblog.com

The Best Green Smoothie Bowl

green smoothie bowlIngredients

  • 1 Cup Milk of Choice (Cashew, Almond, Coconut, etc.)
  • ½ Frozen Banana, Chopped
  • ¼ of an Avocado, Sliced
  • 2 Cups of Spinach, Packed
  • ½ Cup of Ice
  • 1 Teaspoon of Chia Seeds (can sub Hemp or Flax)
  • Optional:
  • 1 Scoop of Your Favorite Protein (I like Vega One)
  • 1 Teaspoon of Honey (If you like things sweet)
  • Toppings:
  • Chopped Fruit, Coconut, Granola, Nuts, Seeds, etc.

Recipe listed on thebalancedberry.com

Vanilla Raspberry Protein Smoothie Bowl

Vanilla raspberry protein smoothie bowl

  • 1 small frozen banana
  • 1 cup frozen raspberries
  • 1 cup almond milk
  • 1 packet Vega Vanilla Protein Powder
  • 2 tbsp chia seeds + 2 tbsp water
  • 1/4 cup of granola
  • A few fresh raspberries
  • A sprinkling of cacao nibs

Recipe listed on mydarlingvegan.com

 

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Ask the Expert: Resistance Training

pistol squat, resistance training

Expert fitness and performance nutrition specialist Anthony Moscardelli answers all of your questions in his “Ask the Expert” segment on the ScullyFit site. Submit your questions for Anthony by emailing scullyfit@scullycompany.com.

Question: What are the benefits of resistance training?

Physiological Benefits

1. Beginning a structured resistance training program has the proven ability to build muscular strength and development.

2. Resistance training aids in building a stronger bones. As we age, absent some form of resistance training, we each, at some playing in our lives, will begin to experience a loss in bone density which unfortunately could lead to certain debilitative conditions such as hip fractures and osteoporosis.

3. Research has shown that between the ages of 32 and 50 our body naturally loses upward of 10% of its muscle mass. By the age of 60, that number is likely to double. Resistance training will reverse that probability.

4. A strength training program can allow us to regain certain useful levels of flexibility.

5. Resistance training leads to a stronger healthier heart. A strong, healthy heart is associated with lower levels of cholesterol, triglycerides, high blood pressure, stroke and heart attacks are also diminished greatly.

6. Strength training increases the bodies ability to keep insulin levels in check. It has also been proven to prevent or reverse certain life-threatening diseases like diabetes.

7. The use of weights for resistance training enhances the bodies ability to reduce oxidative stress and cellular damage, it has also been proven to lower the risk of developing certain types of cancer.

Psychological Benefits

1. Strength or resistance training has a profound effect on boost in confidence and self-esteem.

2. Strength training allows us to better cope with life stressors.

3. Strength training provides for a better quality of sleep.

4. Resistance training is a natural mood elevator, which has been proven to boost overall cognitive function in the brain.

Content courtesy of Anthony Moscardelli.

anthony moscardelli personal trainer

Anthony Moscardelli is a seasoned fitness and performance nutrition specialist.  He offers mobile personal training services and group fitness for all ages, abilities, and goals.  His mission is to help set people on their way to living a fit, healthy, and happy lifestyle.  His unique training methods will not only keep you engaged and energized, but will keep you guessing what he might come up with next!

To discuss taking the next step in reaching your health and fitness goals, contact Anthony at (215) 970-6799 or phillystrength@gmail.com 

 

www.scullyfit.com

Avenir: Fitness Resources

fitness resources, dumbells

Below are some local Center City Philadelphia fitness resources that we have compiled for the residents of Avenir Apartments – a community professionally managed by Scully Company. Check back periodically – we are always adding new resources as we continue to make connections in the community!

1. Rob Licata, Personal Trainer

Bodyology Personal Training

rob@bodyologypt.com

www.bodyologypt.com

 

2. Katie Cavuto MS, RD, Dietitian and Culinary Nutritionist

Official Dietitian to the Philadelphia Phillies and Flyers

Katie@healthybitesdelivery.com

(215) 545-2802

www.katiecavuto.com

 

ICON: Fitness Resources

fitness resources, dumbells

Below are some local Center City Philadelphia fitness resources that we have compiled for the residents of ICON Apartments – a community professionally managed by Scully Company. Check back periodically – we are always adding new resources as we continue to make connections in the community!

1. Rob Licata, Personal Trainer

Bodyology Personal Training – Featuring a Personal Training App Service Available for ScullyFit Residents

rob@bodyologypt.com

www.bodyologypt.com

2. Katie Cavuto MS, RD, Dietitian and Culinary Nutritionist

Official Dietitian to the Philadelphia Phillies and Flyers

Katie@healthybitesdelivery.com

(215) 545-2802

www.katiecavuto.com

Hasselback Baked Apples Dessert

This recipe was featured on Cooking Light and we just had to share it. This simple reduced guilt dessert is delicious, and perfect for Fall!

 

 

Ingredients:
2 large firm apples, peeled, cored, and halved vertically
Cooking spray
4 tablespoons brown sugar, divided
2½ tablespoons butter, melted and divided
¾ teaspoon ground cinnamon, divided
2 tablespoons old-fashioned rolled oats
1 teaspoon all-purpose flour
¼ teaspoon kosher salt
1½ cups low-fat vanilla ice cream

Directions:
1. Preheat oven to 400°.

2. Starting at the outermost edges, cut most (but not all) of the way through each apple half at 1/8-inch intervals. Place apple halves, cut sides down, in an 8-inch square glass or ceramic baking dish coated with cooking spray. Combine 1 tablespoon sugar, 1 tablespoon butter, and ½ teaspoon cinnamon; brush mixture evenly over apple.

3. Cover pan with foil; bake at 400° for 20 minutes. Remove foil. Bake at 400° for 10 minutes or until apples are tender. Remove pan from oven; cool 10 minutes.

4. Combine remaining 3 tablespoons sugar, remaining 1½ tablespoons butter, remaining ¼ teaspoon cinnamon, oats, flour, and salt. Carefully fan open apple halves. Spoon oat mixture evenly over apples. Bake at 400° for 10 minutes. Turn broiler to high (leave pan in oven); broil 2 minutes. Serve with ice cream.

SERVES 4 (serving size: 1 apple half and about 1/2 cup ice cream)
CALORIES 260; FAT 9.2g (sat 5.4g, mono 1.9g, poly 0.4g); PROTEIN 3g; CARB 43g; FIBER 3g; CHOL 23mg; IRON 0mg; SODIUM 222mg; CALC 99mg

Make Ahead Tip: Cook apples in advance, but hold off on step 4. Cool and refrigerate baked apples until ready to serve; then top with streusel and bake as directed.

 

www.scullyfit.com

One Free Week of Yoga During Yoga Month!

 

yoga month

yoga, yoga month, free yoga, yoga on the beach

September is National Yoga Month, designed to educate the public about the health benefits of yoga and to inspire a healthy lifestyle.

Yoga is a complex system that focuses on harmony between body and mind, which originated in India. Yoga’s ultimate aim is to strike a balance between mind and body and attain self-enlightenment. Though the exact origins of Yoga are unknown there are records that show this ancient practice has existed for over 4,000 years. It is considered to be the oldest physical discipline in existence and symbolizes balance in every area of life. Today, yoga can be an important practice for maintaining balance between work and a healthy lifestyle.

Benefits of Yoga include:

  • Increased flexibility
  • Increased muscle strength and tone
  • Cardio and circulatory health
  • Maintenance of a balanced metabolism
  • Improved respiration, energy and vitality
  • Ability to better manage stress

Free Yoga Classes

Studios nationwide are participating in promoting Yoga Month by giving one free week of Yoga to students visiting their studio for the first time. Follow this link to claim your free week: http://www.yogahealthfoundation.org/oneweekfreeyoga .

 

Yoga Tips for Beginners

  1. Start with an entry level class: You may be in great shape, or maybe you’re an athlete, but form and alignment are everything when it comes to yoga. It is important to take the time to learn and perfect each pose in a beginners class, before moving on. Some more advanced classes can be vigorous in intensity. It may just look like stretching and bending, but you’ll find it’s so much more.
  2. Understand the Types of Yoga: Power, Bikram, Classical, Hatha – There are so  many types of yoga, it can be intimidating to choose where to begin. Women’s Health Magazine created a thorough breakdown of the different types of Yoga, what each type is known for, the benefits of each type, and what you should know before trying each style. Be sure to check out their guide before attending your first class: Women’s Health Magazine.
  3. Keep Trying Until You Find The Right Fit: If you take a class and you don’t enjoy it, identify what it was that you did not like. Was it the instructor, the look of the studio, the type of class? If it was the instructor, try another teacher, or even another studio altogether. If you are frustrated with one of these elements, or the class style is not compatible with your personality and goals, you will not be able to focus on yourself. Keep trying until you find a class that you feel comfortable in to enjoy your practice

Yoga Products

The Grommet is my favorite spot to discover unique gifts, innovative tech gadgets and more. In honor of Yoga Month, they have some high quality products to help you improve your practice listed on their site.

yoga mat; yoga month

Yoga by Numbers Mat

 

www.scullyfit.com

Geek Out Your Workout: ScullyFit’s Gadget List

If you’re looking for some new tech toys and gadgets to enhance your workouts, read on. We scoured the web to see what’s out there and put together a list of our favorite finds.

Nike Lunar TR1+ Trainers

The TR1+ trainers are the next step of evolution in Nike’s footwear offering. The shoes have pressure sensors built directly into their sole which use your foot’s heel, ball, and toe to measure the spread of your weight and judge your movement. When combined with their accompanying app, this data allows you to receive real-time feedback on your training technique and posture, consequently making sure you receive the maximum advantage from your workout.

The app itself features several home-based workouts from many of the world’s top sports stars and even has a virtual gym buddy to motivate you through the difficult moments.

nike-tr1-500x500

SmartMat Yoga Mat

If you’ve ever done Yoga alone at home, and then gone to a class with an instructor, you know what a difference perfecting your form makes.

This is no average yoga mat, that’s for sure. The SmartMat syncs with an app to track when you’re out of alignment and give you verbal, real-time feedback on how to correct your poses. It also tracks your progress and allows you to note your preferences so you can customize your workout. Get it for a discounted rate and pre-order now.

SunFriend UV Wristband

With the un-offical end of summer coming up this weekend, you may think mentioning this gadget is “too little too late”, but that couldn’t be farther from the truth. We are exposed to UV rays every day of the year – so this is a perfect reminder that even though it may not be beach weather, you still need to protect yourself against sun exposure.

According to the SCF, up to 80 percent of the sun’s UV rays can pass through clouds. This is the reason people often end up with serious sunburns on overcast days if they’ve spent time outside with no sun protection. Even in the winter months, you need to beware: Snow can reflect up to 80 percent of UV rays, increasing exposure.

Inspired by the powerful UV sensors developed at NASA, the small device is worn on your wrist and measures the sun’s intensity whilst monitoring your total daily sun exposure. The device’s biggest selling point is that it doesn’t only monitor UV exposure from direct sunlight, but also from reflected surfaces, indoor areas, and places in the shade. This UV monitor comes in different colors and can be purchased on sunfriend.com.

uv monitor, uv protection

Connected Cycle Smart Pedal

For the bikers who have been frustrated with all the activity trackers out there that only track steps and running – this one’s for you. This smart pedal from Connected Cycle is making big waves in the biking industry. Not only does it track stats like speed, route, incline, and calories burned on each ride, but it also alerts you through an app if someone tries to steal your bike. Thanks to a GPS locator, you can also see where it’s been taken if it gets into the wrong hands.

bike pedal, connected cycle

S+ Sleep Tracker

So, you weren’t convinced that your FitBit Flex was accurately monitoring your sleep? Me either! Just because you aren’t moving, doesn’t mean you’re sleeping.

Here’s a sleep tracker that collects data without requiring any contact with your body. Simply place it by your bed and it will monitor your breathing patterns, chest movements, environment conditions, and more. You’ll also get insight on what exactly is influencing your sleep patterns and tips on how to improve them.

sleep + sleep tracker,

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Low Calorie Summer Cocktails

If you’ve worked hard all summer to keep your beach body intact, you don’t want to spoil it over the Labor Day Weekend! If you want to celebrate with some adult beverages, without packing on the pounds, here are some refreshing low-calorie recipes you can try.

Vodka & Club Soda with Lemon/Lime

Not the most exciting option – but definitely one of the lowest calorie options out there. This is always a go to for me. I prefer to use Ketel One Vodka, which is also available as Ketel One Citroen or Ketel One Oranje for a little extra flavor.low calorie alcoholic beverages

Real Strawberry Daiquiri

So many frozen drinks are high in calories due to the heavy corn syrup and other sweeteners they are made with, as is the case with many pre-made daiquiri mixes. Ditch the mix and make your own for only 135 calories each! Puree 1 cup of strawberries in a blender with 1 oz. of light rum and a handful of ice cubes, then sprinkle with sugar.

healthy strawberry daiquiri

White Strawberry-Lemon Sangria

Ingredients

  • 2 lemons, thinly sliced
  • 1 apple, cored and sliced (any kind)
  • 1 cup strawberries, hulled and sliced lengthwise
  • 1 (750 ml) bottle white wine (a dry-ish white wine is best – I like Sauvignon Blanc or Chardonnay)
  • 1/2 cup light rum
  • 4 cups lemon-lime soda

Directions

  1. Add lemon slices to a large pitcher, then the apples, then the strawberries.
  2. Pour the wine and rum over the top.
  3. Cover and place in the refrigerator for 4 – 5 hours.
  4. Remove from refrigerator and add the lemon lime soda. Add a few pieces of the fruit to your glass and pour sangria over to serve.

fruit sangria

Skinny Pina Colada

Take all the heavy mix away, and try this natural juice twist of this tropical favorite. Combine 2 oz. of Cocnut Vodka, 1/4 oz. of Pineapple Vodka, 2 oz of Club Soda, a splash of pineapple juice and a squeeze of fresh lemon. Mix and pour over ice. Garnish with pineapple for an added touch!

skinny pina colada

Skinny Girl Cosmo

You can’t have a low-calorie list without including the original Skinny Girl creator – Bethenny Frankel. If you are a cosmo lover, be sure to pick up a bottle of pre-mixed Skinnygirl White Cranberry Cosmo. It doesn’t get any simpler – just chill with ice, strain and pour! Bethenny describes the cocktail as “a sassy take on a classic drink, combining hints of orange essence, subtle lime, berry fruit notes, and cranberry into a natural, agave-sweetened wonder.” Only 100 calories per serving!

skinny girl white cranberry cosmo

Strawberry-Citrus Vodka Cocktail

In a shaker, muddle together 1 sprig of mint and 2 strawberries, then add 3/4 ounce of light agave nectar, 1 3/4 oz. of Citrus vodka and 3/4 oz. lemon juice. Pour entire contents of the shaker into a tall glass over crushed ice. (Be sure to include all of the mint and strawberry pulp).

strawberry citrus vodka cocktail

In case none of these options suit your taste, here are some quick tips from Greatist.com that you can use to adapt some of your other go-to cocktails.

8 tips for healthier boozing

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