Preventative Medicine: Movement Assessments

Scheduling a Movement Assessment with a health and fitness professional should be part of your preventative, self-care protocol. More likely than not, this preventative protocol is not covered by health insurance…yet.

Health insurance won’t pay for prevention…

Rest assured, there is hope on the horizon. BlueCross of Western New York is offering a wellness option with a debit card program. The benefit amount is based on the plan selected and can be used at fitness centers, health food stores, and even for doterra essential oils! Wow, just wow. As a health and fitness professional, this makes me happy as it is a big step in the right direction! It’s a matter of time and I’m sure there will be more insurance companies following suit because of the many scientifically proven methods effective in health care. In the meantime, don’t wait until you are injured or in pain to do something.

Self-advocating and being proactive and preventative in one’s own health and fitness is something everyone can implement.

The importance of having a coach!

When I observe and screen for muscle imbalances, range of motion, limitations, balance, muscle recruitment, and joint range of motion, it gives me valuable feedback. There is a new level of intelligence with my clients and how they feel while moving in their bodies. That is priceless information that must be processed for healthy longevity.  

Assessments should be a continual process of refinement as the body changes. A set of personalized exercise programs should include corrective strength and flexibility exercises. This prescription is most valuable to health, disease prevention, and well-being when taken seriously and regularly. It’s not a replacement for medical care or a diagnosis, but it’s a guide to moving and living better.

Along with movement assessments, a look at nutrition is an integral piece of health within the body and mind and should be part of a health care regime. Food is medicine.

Different types of injuries:

I read a study early on in my career where they basically looked at the rotator cuffs of cadavers ranging from young to the elderly, and each one had some sort of tear or imperfection in the rotator cuff. That stuck with me as exercising the shoulder joint has always been a favorite. Everyone needs to be doing RC strengthening. Will it prevent an injury at some point? Maybe, maybe not. If not, perhaps it will lessen the severity of the injury. Shoulders start with posture. Poor posture and balance equal weak muscles, the perfect recipe for injury.

“Lesions of the rotator cuff (RC) are a common occurrence affecting millions of people across all parts of the globe. RC tears are also rampantly prevalent with an age-dependent increase in numbers. Other associated factors include a history of trauma, limb dominance, contralateral shoulder, smoking-status, hypercholesterolemia, posture and occupational dispositions. The challenge lies in early diagnosis since a high proportion of patients are asymptomatic. Pain and decreasing shoulder power and function should alert the heedful practitioner in recognizing promptly the onset or aggravation of existing RC tears.” (World Journal of Orthopedics)

Movement Assessments include all movement in the body.

Movement allows us to take on our daily tasks and athletic activities with confidence and energy.  

To move with an optimal range of motion, it takes a consistent strength program to resolve any imbalances we may develop. When our range of motion is altered by a major or minor injury, lack of activity, or disease, our muscles can become unresponsive and can lead to changes in structural alignment. It can be really frustrating to experience an injury only to have a subsequent injury impair us further. When a muscle is not being used, it becomes unresponsive to recruitment and other muscles may overcompensate. Love to be outdoors doing the things you love? It’s important to keep all our muscles moving with exercise and strength training indoors so we can play outdoors.

When I first started teaching, part of my training was to video record myself during movement classes. Football players, golfers, gymnasts, dancers, and most athletes use video feedback for movement assessments. Schedule a session today and get a true picture of how you’re moving!

Workout inside so you can play outside!

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

Step Off The Scale…Grab A Tape Measure

Especially if you are just starting a workout routine. You can lose inches, body fat, and gain muscle without changing the number on the scale and Jenn is proof of that! Muscle is much denser than fat and takes up less space. Think of 5 pounds of styrofoam vs 5 pounds of dry peas. Peas are lovely and so is muscle.

Build more metabolically active tissue to consume all those calories, even at rest. More muscle means better health and improved overall fitness levels.

Now back to my Rock Star Client, Jenn.  As we continue our journey, I just had to share her progress with you all. Below is from Jenn’s Facebook post. I know you have heard it before, but making lifestyle changes is a process. A journey of self-discovery. Jenn trains and meets with me once a week. Each and every week, we work on a piece of the new and improved methods for getting healthy and maintaining health. Our sessions cover Jenn’s workouts, macros, dietary plans, and the safety of each exercise in her program. Our assessments of lifestyle habits help to make behavioral, nutritional, and other changes that promote better health and overall wellness. We create custom-tailored plans for a well-rounded routine. I am loving getting to know Jenn and her adorable son (when he’s not at school). I am beyond excited to work with such an amazing soul!

Flex Friday!

Jenn’s Facebook Post

My body changed so much after 40 – especially w the baby, who is now almost six 😳- and if I had a nickel for everyone who told me as I surpassed 220#’s that I’d never get my body back, The Boy wouldn’t need a college fund – truly, I don’t really care about having a “body” anymore, I mean, I have a man who loves me at 200+#’s (thank you honey, @big_tom_otto ), but being fit and being able to keep up and get up off the floor easily and not have my knees and shoulders and elbows hurt all the time; this.

And having the energy to have a good attitude when things come up that would normally piss a person off; this, too. And knowing I’m making deposits into an account I’ll surely be withdrawing from when I’m 70, just like my retirement fund but for health, not wealth; this, three! But mostly, looking at myself and liking what I see looking back for the first time in six years; especially and unequivocally, that!

I don’t have time to pack a bag and go to the gym and work out and then shower and change and pack up and get back in the car to drive home or work or wherever…My feet hurt from shoes and I didn’t want to invest in another pair of pricy sneakers. I didn’t want to buy equipment or videos or any other dust collectors. I also didn’t think I could afford what I wanted, which was Oprah’s trainer and chef, (we’re being real here).

I wouldn’t trust anyone trying to sell me something here. And I know I can sound salesy when I believe in something. So. Hopefully, for Kathy’s sake, I haven’t lost you. But really. It’s not impossible, it’s not a gimmick and it’s not cost prohibitive if you’re already spending $$ on healthclubs and classes. In fact, it’s more cost efficient because it’s customized – all pfat, no filler 😜”

Consistency Over Perfection.

Remember, health and fitness is a journey. This is why taking pictures, measurements, and journaling are all forms of tracking progress. They can be very motivating when you’re having a hard day. Below is a text Jenn sent me along with some pictures after I suggested she go back to her before pictures. She was pleased to see that she had lost “back fat” and the timing of that was perfect.

“It’s such a mind game, ignoring the number on the scale; all that work and sweat and I still weigh what?! It took these pics lined up side by side for me to really see it. It’s working. In my own time, on my own terms, with what I already have. #mytrainerlive” -Jenn

Work on the following if you are an emotional eater or if you find yourself feeling up or down each time you step on the scale.

Work on becoming a conscious eater. Breathe and count to 30 before starting your meal. Slow down. Eating fast can contribute to poor digestion and a host of health problems. “Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome,” said Takayuki Yamaji, M.D., study author and cardiologist at Hiroshima University in Japan.

  • Focus on real information about yourself like: I am feeling better about my food choices and moving towards a more authentic and healthy relationship with food.
  • Find other ways to measure your successes like how your clothes are fitting. Who cares if the scale is the same when you just lost an inch off your waist! Grab a tape measure. Balance your life.
  • Make health your main goal because what good is 10 pounds on the scale when you haven’t learned anything? New lifestyles habits will keep the weight falling off in due time. Be patience because the slower you take it off, the more likely it will stay off.

CONGRATULATIONS JENN! You inspire so many!

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

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Train like Jennifer Aniston

Featuring my #1 training tip every one should be doing .

Last month, I wrote a blog about a different Jennifer’s choice concerning her training as she prepped for a movie role. Do you recall? The JLo 10 day challenge! Click here to read my take on it.

While I’m not on board with the JLo quick fix method, I am totally on board with Jennifer Aniston’s training method, shared recently by her trainer, Leyon Azubike.

I was so happy to hear Leyon Azubike talk about his celebrity client, Jen Aniston’s training program and how he uses periodization to organize her fitness schedule.  Boxing, strength training, jump roping, yoga. And yes, with her schedule she may hit a few 3 am workouts. That falls under HARDCORE and dedicated. The media made such a fuss about the 3 am workouts.

Celebrities get lots of attention when they seem to be aging well. Everyone wants to have what they’re having. It takes work to look that good, people! Even with a few visits to the plastic surgeon, you need to be fit to go through any elective surgery. Cher is fit for 72, any way you look at it.

I get it, but more than that, I’m loving how Jennifer Aniston’s trainer uses periodization to get it done.

What is this magical formula that is working wonders and making 50 look so fit and fabulous? Periodization. It’s been around since 1950 and was the work of a Russian physiologist, Leo Matveyev.

Periodization is an organized approach to fitness training.

Think of it as the trending Marie Kondo Japanese Method: organization for your training program. Working out should give you results that bring joy.

Basically, it’s taking your health and fitness to the next level. It’s an action plan or blueprint to achieve your health and fitness aspirations. The energy and physique you dream of are within reach, you just need a method and a scientific approach to your long and short term goals. And like the Marie Kondo followers rave, this method will change, declutter, and transform your training, your health, your life.

Periodization involves progressive cycling of various aspects of a training program during a specific period of time. Take marathon runners. They train for months, peak, run the race, and then take a month off. A month full of active rest activities before starting another cycle. Other examples include cyclists, pro football players, hockey players, and competitive bodybuilders. All train to peak for the season or day of a chosen event or competition.

SOOO many times a client will start a training program with a goal in mind. Goals like: an up and coming wedding, a class reunion, a beach vacation. Or perhaps they got their labs back from a recent physical and need to lower some of the risk factors to improve health and decrease the occurrence of age-related diseases. And need a routine sooner than later.

There will always be carrots to dangle, but looking past the immediate is always encouraged when planning your fitness routine.

Train for a better quality of life. Make it a lifestyle choice based on discipline and habit. Life is a marathon, a journey of highs and lows, and we never stop living in this body until we leave this life.

A science-based trainer uses periodization with clients. Whether you are heading off on vacation, competition, or planned surgery, the trainer who is using periodization in the creation of your program, is giving you the best method to results. Life happens, so plan for it. I can guarantee you ALL MY CLIENTS are familiar with periodization. My 90 Day PowerFIT Program has produced amazing results. And there is an 100% continuation after the 90 Days. It turned into 365 days or more for most.

There are times when a  break in the routine is abrupt and unplanned. Even at those times, we use the periodization blocks. Build your health “bank account” and make “deposits” daily as you never know when you will need your good health. Thinking of my clients at the moment. Jenn, Stacy, and Pam just took a taper week. A work trip, vacation, surgery, and no matter what, we train hard and intense right up to the break. I guarantee you will enjoy your vacation, break, or recovery more when you are in peak condition.

Whether you are an athlete, actress, in public service, or a busy mom, you need organization. No more wondering mindless and randomly through the gym, taking random classes, hit and miss weight training and sporadic running on the weekends. Stop overdoing yoga and underdoing cardio. A reckless diet on top of that and it gets messy and frustrating. Burnout is surely on the horizon. You may have all the stuff like getting to the gym on a regular basis, eating well most of the time. All you need is organization along with a clear roadmap and plan to optimize your exercise “space” or time.

For the cost of a few lunches out you can hire a COACH to keep you on track, no matter how life happens. Start with a consultation.

Let’s break it down.

Periodization

Consists of 3 cycles or blocks of different types of stress correlating to particular goals. The three cycles are Macrocycles, Mesocycles, and Microcycles.

Microcycle

The introduction to training with preparatory work. It is the shortest training cycle, typically lasting a week or more. Exercise selection, sets, reps, loads, pre-existing conditions, fatigue measurement, improve key physiological abilities and lactate threshold are compiled.

Mesocycle

This cycle can last two weeks to a few months but is typically three or four weeks in length. It is classified into preparation, competition, peaking, and transition phases. Three or four microcycles are tied together to form a mesocycle.

Macrocycle

Includes all stages of the periodization training program. Endurance, intensity, competition, and recovery. It is the longest of the 3 cycles and recommended to last a minimum of 90 days, or preferably one year when starting with new clients. Long term planning produces lasting lifestyle habits and joy.

WHY:

13 out of 15 studies show how periodization improves results.

When you use a form of periodization the benefits include:

  • A rapid increase in both strength and muscle mass
  • A clear outline or blueprint of what you should be doing every day, every week and every month with your fitness
  • Increased recovery potential and energy levels
  • Maximized muscle gains in minimum time
  • Prevents under and overtraining and burnout
  • Combines goals of strength, endurance, and hypotrophy all-in-one
  • Training both fast-twitch and slow-twitch muscle fibers
  • Weight training with any form of periodization slows aging

The art of training is to know when and how to vary your routine. Remember: too little and/or too much will kill your results and stop your body from progressing setting you up for weight gain and accelerated aging. Modeling your fitness liken to a sport with seasons and variables will bring out the athlete mindset and soon you will be eating and training like an athlete.  The next time you are at that long-awaited wedding celebration enjoying cocktails and cake, you will feel great knowing you are in offseason and will start a new block soon. Because you planned for it.

So take a minute and ask yourself: What are my goals?

What’s my main goal?

  • Fat loss, strength, energy, and/or function.
  • A preventive program for aging, disease, and degeneration of the body and brain.

What type of training program is best for this goal?

What type of nutrition plan supports this type of training?

Your training and diet should reflect your goals. Your nutrition choices and your workouts choices need to work synergistically. Use periodization to help you reach your goals. Many people are lacking the tools to make it happen. Fill your space with the tools and keep your space organized.

Conclusion:

When you look at your health and fitness WHAT SPARKS JOY?

How do I get organized and start a program to include periodization?

#1 Start small. Take a step. What is the one thing with your health and fitness that stands out as a first priority? Is it just doing it on a regular basis? Start there. Show up.

#2 Respect where you are and where you are starting from, get real. Thank your body, mind, and spirit for getting you this far.

Hey, listen if you made it through getting a college degree, raising kids, building a business, you can apply that same commitment to your fitness goals.

#3 Get rid of the old and in with the new. Let go of the nostalgia of your past exercise history. What worked in your 20’s won’t work in your 30’s, 40’s, and 50’s. What worked in the past needs to be updated. You are not the same body you were in your 20’s. You are not the same person nor do you have the same life as you did back then. Embrace whatever decade you are in. Stop using the excuse of not having time. Make time.

Periodization training will give you maximum results in minimum time. Start using a proven progressive method of training. Stop under training. Stop overtraining. And keep training even when your motivation is low. Showing up is half the work. Start a notebook today. And fill the notebook with only what you need to succeed. Give it your best and forget the rest.

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

What’s Trending in Health and Fitness: Trends of 2019

Any sort of challenge or eating plan should be cleared with your doctor before committing.

JLo 10-Day Challenge:

NICHOLAS HUNT/GETTY IMAGES

This challenge lasts for 10 days and includes cutting out all forms of sugar, carbs, alcohol and caffeine.

No starchy vegetables, candy, baked goods, certain fruits, grains, condiments with sugar, sweeteners (even artificial sweeteners), dairy, soda, and alcohol. The deal breaker for many is no coffee.  

For 10 days, the diet will consist of non-starchy vegetables including cauliflower, broccoli, carrots, and spinach. Unsweetened teas and seltzers, nuts, seeds, sugar-free nut butter, meat, eggs, seafood, avocado, spices, and seasoning are also allowed.

Since Jennifer Lopez challenged Hoda from the Today Show. the challenge got some big-time media coverage. With all the buzz, she had a few celebrities join the challenge.

So what are the pros and cons of this trend?

Pros: It brings awareness to the amount of sugar you may be consuming on a daily basis.

Cons: The backlash can be wicked, setting up for a big binge. Not recommended if you have big binge tendencies, a background in eating disorders or struggling with dietary balance. If you are trying to find an eating style that you can live with, steer clear of drastic changes such as this challenge.

With my clients, elimination is replaced with food that is enjoyable. Neuroplasticity is the science of rewiring the brain with reactions and thoughts. This is key to good health and longevity.

A 10-day fast with JLo won’t help you there. Since I startd writing this blog, JLo has now come forward to tell us the REAL reason she did the 10-day challenge, “J.Lo said it was in preparation for her role in the upcoming film, Hustlers, in which she plays a stripper, per J.Lo. ‘I’m sure that the outfits are going to be —,’ she said, motioning to her body, implying that her wardrobe would be skimpy. ‘So I’m, like, getting ready for that’” (Bratskeir, “Jennifer Lopez Revealed…”).

Forming new, healthy habits take 30, 60, or 90 days, and even this falls short to qualify as a habit change. If you are looking for a lifestyle change, plan for a year and commit to real changes that stick.

To summarize, I don’t think this trend is worth the agony, and it only provides extremely short term results. THANK U, NEXT!

Celery Juice:

The “originator of the celery juice movement” is Anthony William, also known as the Medical Medium.

The trend, basically, is adding 16 oz of celery juice to your normal morning routine. That is a plus, adding something to what you already do. Like tacking another post-it note on a bulletin board, you are attaching another healthy habit onto another. I like this kind of challenge! Adding more veggies to your diet is almost always a good idea as the typical American diet is lacking in fresh veggies.

Why celery juice? Celery is packed with vitamins, minerals, and potassium. Most health claims attached to celery juice can be said for all vegetables, and there isn’t much harm to consuming it. Unlike a smoothie, celery juice isn’t loaded with sugar. With its natural form of salt, celery juice can be a component of a healthy diet.

Health Claims of Drinking Celery Juice:

▪️ anti-inflammatory,

▪️lowers blood pressure.

▪️thyroid cleansing*

▪️treats acne

▪️treats athlete-foot fungus

▪️liver detoxification*

▪️melts belly fat

▪️aids in weight loss

▪️boosts hydrochloric acid (HCL)

▪️gut-friendly

▪️improves digestion

▪️promotes a healthy brain

▪️reduces the risk of brain degenerative disease

▪️boosts the immune system

▪️increases energy

▪️purifies skin

▪️reduces bloating

▪️rich in fiber

*THYROID CLEANSING: According to Anthony William, “the mineral salts in celery help to fight and cleanse the body of the Epstein-Barr virus, particularly in the thyroid. Celery can also help to boost the production of important thyroid hormones in those with hypothyroidism” (William, “Health Benefits Of Celery Juice…”).

*LIVER DETOXIFICATION: “Celery’s detoxifying properties work to remove bad bacteria, fungi, mold, viruses and other toxins from the liver; the phytonutrients found in the green stalks also can have a protective effect” (William, “Health Benefits Of Celery Juice…”).

To be honest, I started off skeptical as I committed to drinking celery juice each morning. I am typically not a fan of juicing for nutritional needs or extreme fad dieting. Anything that feeds unhealthy and unrealistic lifestyles habits is concerning.

I am a big fan of eating real food and living a healthy-diet lifestyle. As a Personal Trainer, Certified Health Coach, and Fitness/Lifestyle Expert, I understand the need for some to crash, cleanse, or take drastic measures in attempts to lose weight and improve health. For me, with weight training and bodybuilding, I could not survive on a liquid diet alone.

Food is medicine. Eat whole food whenever possible.

Diet is powerful. With a personalized diet, you can reduce body fat, increase muscle, reduce inflammation, and address your specific health profile. Just like a fitness training program, there is not a one-size-fits-all diet plan. Need a little extra help getting your diet right based on your health and fitness goals? Hire a pro HERE.

So what are the pros and cons of this trend?

Pros: Celery juice is a top anti-inflammatory food. This high water content vegetable is a good way to stay hydrated. I recommend eating a high water content diet (aka eat your water} as hydration is good for digestion and skin. Celery is readily available, although my neighborhood Ralphs was sold out of it on my last trip to the store. I use a Nutri-bullet and a nut bag to make it super easy to cleanup. ORDER HERE. (Scroll down to the Kitchen Gadgets & Appliances sections).

Cons: It takes 5-10 minutes in the morning to clean, clean, blend, and clean the juicer. You may experience acne breakouts and frequent urination. Mild eructation occurs in some as well.

Healthy routines first thing in the morning create motivation to carry you through the rest of the day. Here are my tips if you are going to give the juice a try:

DO use organic

DO use the pulp for baking or making celery crisp

DO keep it fresh

DO drink on an empty stomach

DO clean celery thoroughly before consuming

DOES balance ph levels

DOES contain Concentrated Phytonutrients

DON’T make ahead as it changes the cellular structure, therefore, limiting the benefits

DON’T mix with other juices

Here’s to my bodybuilders: Research shows that when celery juice is consumed as a pre-workout drink, it can increase circulation, promote endurance, and enhance strength training with its natural substance content. Talk about a natural pre-workout drink!

For this trend, I say I WILL KEEP YOU POSTED! But so far, I’ve had more energy for my workouts. I’ve skipped my afternoon 10-minute power naps on occasion. I don’t have such a strong urge to drink a second cup of coffee. I’ve had an acne breakout (which is very unusual). And yes, I have found myself peeing often. Bloated initially, but that went away.

Scraping

I came across scraping when I experienced a shoulder injury from weight training. I have tried cupping for various treatments, but scraping was new for me.

Scraping is also known as the Gua Sha technique. This centuries old method of scraping muscle tissue to stimulate blood flow and to promote healing has helped my shoulder injury. The pain relief is noticeable and lasts for hours.

Another name for scraping is the Graston Technique® (GT)  as it involves rubbing the skin’s surface to help break up energy, reduce inflammation, and promote healing.

So what are the pros and cons of this trend?

Pros: Scraping treats everything from perimenopause symptoms, cold, headaches, lung problems, fevers, inflammation, scar tissue, cellulite, adhesions, stiffness, poor circulation, frozen shoulder, golfers elbow, and weak immune system. You can do it on yourself depending on what body part you are treating. It is less costly than major medical treatments. Scraping speeds up muscle recovery.

Cons: It hurts. Bruising can occur. There are not enough studies on this method for specific treatments.

Do not use if you bleed easily or are on blood thinner medications,

Do not use if you have deep vein thrombosis

Do not use if you have medical conditions of the skin or veins

Do not use with a pacemaker or internal defibrillator

If you are considering scraping, it may help with pain relief. It is recommended that this method is administered by a trained physical therapist.

A 2014 study found that “Gua Sha improved the range of movement and reduced pain in people who used computers frequently compared with a control group that had no treatment” (“Journal of Medical Technology and Physical Therapy”).

In a 2017 study, “weightlifters who had Gua Sha felt that lifting weights took less effort after treatment. This could suggest that the treatment speeds up muscle recovery” (“Journal of Traditional Chinese Medicine”).

Takeaway: From my experience, a scraper is a great tool for the gym bag. Purchase a scraper HERE. (Scroll down to the Wellness section). I will continue to use this treatment. Keep you posted!

Sources used in this blog:

JLo Interview

Thyroid Cleansing & Liver Detoxification of Celery Juice

2017 Study (Scraping)

2015 Study (Scraping)

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore.

Healthy Pho Recipe

This is a favorite at our house! Immune-building broth with yummy noodles. Get creative and add avocado, peppers, sprouts, boiled eggs, and/or green onions to the final product and enjoy. This is as good as many of the pho shops in San Diego, I have to say!

Ingredients

Bouillon Powder
1/2 cup (40 g) nutritional yeast flakes*

2 tablespoons kosher salt

2 tablespoons onion flakes (can substitute 1 tablespoon onion powder)

1 1/2 teaspoons garlic powder

3/4 teaspoon dried thyme

1/2 teaspoon dried sage

1 teaspoon smoked paprika (or regular)

1/2 teaspoon turmeric

1/4 teaspoon wasabi powder (if you can’t find it, leave it out)*

1/8 teaspoon ground ginger

1 tablespoon coconut palm sugar (can substitute regular granulated sugar)

We like to make large batches and store it in mason jars or Ziploc bags.

Instant Soup
4 “nests” gluten free ramen or rice noodles*

2 cups fresh baby spinach leaves

3/4 cup shredded carrots (from about 2 medium carrots)

1 cup cubed extra-firm tofu or diced cooked chicken

2 tablespoons miso paste*

4 teaspoons soy sauce*

1/4 cup Bouillon Powder

1/2 to 3/4 cup chopped fresh scallion greens*