Pilates... Don't Hate Me Because I'm Beautiful...

So, I came across this meme on Facebook the other day and had to smile: "Don't hate me because I'm beautiful. Hate my Pilates instructor."

Actually, I'm still smiling. You have to admit... it's kind of brilliant. The truth often is! I have been passionate about Pilates for nearly a decade now. My experience began in 2003 − and continues to grow (and guide my life in countless ways). Our essential ideology at Flow Pilates Centre celebrates Pilate's core philosophies − despite a common thread among other fitness facilities to jump on the latest trends. We honor the merits of Pilates and all its key concepts... a mind-body connection where energy flows, where moves are deliberate, where every single exercise has a purpose and a goal, and results are... obvious.

  I follow the 5 contemporary Principles of Pilates. They are the basis from which every exercise stems; they focus on position, safety, effectiveness, and mastery. BREATHING: Relaxed and focused...

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More than Quinoa Cereal

What's all the buzz about? Quinoa! For starters, it is a complete protein. That means it has all nine essential amino acids. But wait there's more! In addition to boasting more fiber than other grains (like twice as much!) it also contains riboflavin (feeds cells with energy), manganese (antioxidant), iron (for healthy red blood cells), magnesium (an important mineral) and even lysine (aids tissues in proper growth and healing). This super grain is seriously good for you!

This delicious quinoa recipe, featured as a 'must try' in our complimentary cleanse, was such a hit that we want everyone to have the chance to enjoy it. So what are you waiting for? Grab a pot and start boiling!


  • 1 cup quinoa
  • ¼ cup hemp milk (rich in amino acids and essential fatty acids) or coconut milk (easy to digest and loaded with nutrients)
  • 1 pinch of salt
  • 1 tbsp sesame seed
  • 1 tsp butter (grass fed preferably)
  • 1 tsp raw, organic honey
  • 1 tsp cinnamon
  • 6-8 pecans




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Not So Pretty In Pink

You slide into the cozy corner booth; a small candle flickers with dancing light. As you browse the menu, the jumbo burgers catch your eye.  It's been a while, and just the thought of a generous, juicy burger with all the trimmings has your mouth watering.  The server arrives with a killer smile, pen in hand. "I'll have the House Special Jumbo Burger," you announce happily.

"One pink slime patty coming right up!" he responds....  

"Uh, actually... can you change that to the house salad?"  

Pink slime... doesn't really sound like something you want to ingest. However, if you heard "lean finely textured beef" − the meat industry's name for the very same thing − you probably wouldn't bat an eyelash. So, what's in a name? Well... a lot.

The processed beef product referred to as pink slime was only found in pet food and cooking oil before 2001. Then in 2001, it was approved for "limited human consumption" and added to ground beef and some processed meats...

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Smoothies 101

So, what's the deal with smoothies?
Why are they good for you?

For starters, smoothies are…

  • Chock full of vitamins, enzymes and minerals.
  • Easy to digest, which mean optimal assimilation of your nutrients.
  • Great for stabilizing blood sugar (you will see each smoothie here has a healthy fat, and fat is key for blood sugar stabilization).
  • A fabulous way to consume a variety of different fruits or vegetables at one time.
  • Terrific for cleansing the body of toxicity.
  • An easy way to add more fiber to your diet for optimal bowel function  


Why is blending your smoothie beneficial?

  • The health of your body depends on your digestion. When you blend your foods,you are supporting the digestion process. Your body does not have to work so hard to break down the nutrients as they are in a pre-digestible state.
  • Did you know that 80% of your energy is spent digesting and assimilating your nutrients? So why not support your body to do less work?
  • Instead of having...
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Light and Luscious Coconut Milk

Why not lighten and brighten this spring with the Smoothie Challenge? We provide the healthy, easy recipes; you create and enjoy. Up for the challenge? So are we! Love coconuts! You get fiber and nutritional boasting rights, plus their oil has been referred to as the healthiest on earth. Just thank their medium-chain fatty acids (MCFA) for that! And exactly what does that mean? Well... protection from heart disease and a reduced risk of atherosclerosis; increased immunity, elevated resistance to viruses, and better metabolism. Not to mention great skin and hair. And THEY TASTE AMAZING!  

This Coconut Milk recipe is made from flakes and won't be like the coconut milk you find in stores. It is thinner, and the fat will rise to the top when chilled. A light, appealing flavor makes it a standout treat as is, or the perfect addition to any smoothie! * I like to use a higher ratio of coconut flakes to water for a richer drink. When purchasing flakes, avoid defatted or...

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Get In The (Blue) Zone!

Let's talk Blue Zones.

And in case you're not familiar with the term, this is not about sadness. On the contrary − it's about long life (the longest!) and vitality.

Blue Zones refer to those geographical locations where individuals live longer... well into their nineties (and beyond)... and flourish with strong mental acuity and physical well being! These "longevity hotspots" have been identified in Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Icaria, Greece; Nicoya Peninsula, and Costa Rica. The actual term Blue Zone stems from specific research and demographic studies where blue circles were drawn around longevity zones as a means of identification.

Hundred-year-old hikers, low rates of cancer, diabetes, and obesity... longer, healthier lives. Intriguing isn't it?!  

Two years ago, Dan Buettner's book, "The Blue Zones: Lessons For Living Longer From The People Who've Lived The Longest" created an important shift in awareness. Suddenly, we were seeing...

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Super Green Kale Smoothie

Kale one of the most nutritious and hearty vegetables you can eat.  This dense green leafy vegetable is high in fiber and low in calories.  It contains huge levels of iron, vitamin K, vitamin A, vitamin C.  Per calorie, kale has more calcium than milk, which aids in preventing bone loss.  It is a great anti-inflammatory food and a powerful antioxidant.

Along with all these benefits, kale is a great food filled with sulfur which is wonderful for detoxifying your body and keeping the liver healthy.  Hey, let's give a big round of applause for this lush green veggie!  


  • 4-7 kale leaves
  • 1 cup of frozen organic blueberries
  • Filtered water (amount based how you like the consistency of your smoothie)1/2 cup organic apple juice
  • Juice of half a lemon


In a blender, combine kale leaves, water, apple and lemon juice.  Blend on a slow speed at first and gradually increase speed, adding in the blueberries last to prevent the...

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Spring's Ahead... Spring Forward!

Sunday, March 9, 2:00am = more light, longer days, sunshine. You in?????

A gentle reminder: Before slipping between those silky sheets on Saturday night, set your clocks ahead an hour. I, for one, am so ready for longer, lighter days. Bring on the season, bring on the light!

For some, however, Daylight Saving Time is an awkward transition. And over the next couple of weeks, you can spot these people in the crowd. They're the ones looking dazed and confused, rubbing their eyes, drinking from one coffee cup while waiting in line for the next. What's the deal with sleep cycles and why does one little hour shift an important balance for some? 

Dr. Michael J. Breus (clinical psychologist and author) explains it this way: "Moving our clocks in either direction changes the principal time cue light for setting and resetting our 24-hour natural cycle, or circadian rhythm. In doing so, our internal clock becomes out of sync or mismatched with our current day-night cycle."


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Happy Valentine's Day

Glistening sweat. Rising heat. Pumping heart. Rushing blood. Feel the heat?

Ah, Valentine's Day. It's all about love. That indescribable, wholly inspirational, beautiful force we search for, embrace, and give back again and again. It's magic. And what is hotter, sweeter, and more love-filled than a killer workout? Let's face it health and strength feed love... are love! 

I really don't get why workouts aren't as big as roses and candy here. Seriously, we are trapped in a frigid, snowy winter. If this isn't the winter that keeps on giving, I don't know what is! So what better holiday for movement? Making our own heat? Love is health, strength, and well-being. And if you're still not sold... well... let's make this day the official start of our summer bodies. Feel the love now? That's what I thought.

Get moving with a love inspired workout. And know, too, that there are always joyful ways to increase exercise in the midst of your everyday madness. Give it a try... come on....

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Lentil Soup

Let's talk lentils. If you are not already eating them... START. They may look like a pile of non-descript disks, but in the kingdom of legumes they are nothing short of superheroes. This high-iron treat is packed with protein (in fact, by weight, they actually have the highest protein level of the plant-based foods) and low in fat and sodium. Lentils lower cholesterol, nourish the kidneys, improve digestion, aid the adrenal  glands, and boost energy.  Just one serving provides about 64% of your daily recommended fiber. And... unlike other dried legumes, lentils do not require soaking before cooking.  So, we have very healthy and easy to prepare. Convinced yet? Well, how about this? They are super cheap!

Ingest nature's gift and let this savory soup  flavor your holidays with warmth and health.  


  • 1 cup green lentils
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 carrot, diced
  • 1 stalk celery, chopped
  • 4 cups spring water, chicken or vegetable...
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