Spring Break Workout Music Mix 2016

When spring arrives, we naturally enter into this beautiful, colorful time, where layers are shed as we make room for new growth, both within us and around us. There always seems to be a palpable excitement in the air. A wave of freshness takes over… and we all feel it together.

I absolutely love the springtime and the positive possibilities that lie blossoming into a new season. I love to do all I can to embrace it; to feel its presence as deeply as I can.

In the spring, we naturally feel more energized than we have over the last few months. Our minds feel clearer, our eyes brighter, and our hearts bigger. Use this wave of energy to get yourself OUT there. Do something you’ve always wanted to do, challenge yourself to start, or to try something new. Even if you don’t feel totally ready, just go for it. There’s no better time than now – and you certainly won’t regret it. For me, I’m publishing my first book… (yes scary awesomeness!). 

Spring is also a time to clean up your life a bit. A perfect opportunity to get rid of old habits, thoughts, or routines that no longer serve you and create space for those that will. Is there something heavy you’d like to leave behind? Are you ready to let it go and open up space for a spring season of something new? 

Let’s welcome in this season with strength, energy and enthusiasm! YOU are your secret to success. You can choose to blossom and to grow your life into whatever you want. Whether you are doing some spring cleaning, crushing your career goals, or kicking butt in the gym, this a fresh new spring break workout music mix will help you accomplish your goals with a smile.

Spring Break Workout Music Mix 2016

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To me, Spring is so much more than pretty flowers, it is a time of reflection, connection, growth, and deep appreciation. “What I know for sure is this: You are built not to shrink down to less, but to blossom into more. To be more splendid. To be more extraordinary. To use every moment to fill yourself up.” – Oprah

So let go of the old, welcome the new, and celebrate all the beauty in your world.

Sending love and best wishes to you and yours…. heres to a spring of you blossoming into more.

Caroline

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The Best Kind of Milk for Your Body. Your Inside Guide to Milk.

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I often get asked: “What kind of milk should I drink? Is soy bad for you? Does cow’s milk offer better nutrition? What type of milk do you put in your coffee? Is there protein in almond milk?” The inquires go on and on. 

If you’re curious about milk, I’ve got the A to your Q. Read below to fill your cup with milk insight and figure out which might be right for your diet.

Your Guide to Milk and Nut Milks

Cow’s Milk

Taste Profile: milk, ha! 

Benefits: Packed with nine essential nutrients – calcium, potassium, phosphorus, protein, vitamin A, vitamin D, vitamin B-12, riboflavin and niacin – milk is a nutrient powerhouse. The 12 grams of sugar come from naturally occurring lactose, not added sugar. There’s lots of emerging research on whether the saturated fat found in whole milk is beneficial for you; however, there’s no official verdict yet. If you don’t consume a lot of saturated fat in your diet overall, perhaps there’s room for it here. However, for most people, I would still recommend nonfat or 1 percent milk. The organic versus conventional debate is still going strong – which, to me, comes down to a personal preference in farming practices. Nutritionally speaking, there is little difference.

Best with: recipes, meals, or on its own 

But how does it taste in coffee? Creamy, dissolves well, and adds sweetness from natural sugars. 

Soy Milk

Soy milk has always been a good alternative for people with a milk intolerance or allergy. Packed with heart-healthy soy, 7 to 8 grams of protein and almost no saturated fat, it can definitely be a smart choice. 

Taste Profile: smooth, creamy, slightly sweet.

Benefits: Soy milk has a nutrition profile most similar to dairy milks (higher in protein, carbohydrates, and lower in fat than most other non-dairy milks). I don’t recommend drinking soy milk multiple times a day, everyday, as the soy proteins in soy milk are concentrated more than those proteins would be found in whole foods like organic edamame, organic tempeh, or organic soy nuts. Be mindful of your soy intake overall, but there’s no need to eliminate soy as it has beneficial phytonutrients.

Best with: Any recipe you would typically use dairy milks, soy milk is the most similar to dairy milk in texture.

But how does it taste with coffee?  Soy milk tastes great in coffee, dissolves well without any clumps or grittiness. Depending on the brand, soy milk in coffee can give it an aftertaste.

Almond Milk

Rich in calcium and a good source of vitamins D, E and A, almond milk has definitely become more popular in the last couple of years. Its taste and texture make it a great alternative for milk. However, just like with soy milk, if you buy the original or sweetened varieties, the sugar is from added cane sugar. But there are several unsweetened and now “light” varieties available, with 0 grams and 3 grams of sugar, respectively. Surprisingly, almond milk has minimal protein, so if you’re hoping to use it as a protein source with your meal, you are out of luck. But the good news is there’s room to add some protein to your breakfast meal or smoothie since almond milk is low in calories.

Taste Profile: slightly sweet, nutty.

Benefits: Almonds naturally contain vitamin E, B vitamins, manganese, magnesium, calcium, iron, phosphorus, copper, zinc, and healthy fats (monounsatured).

Best with: I use almond milk with everything from oatmeal porridge, in smoothies, hot cocoa, and other dishes where dairy milk is typically used. It’s my go-to non-dairy milk and most versatile.

But how does it taste with coffee? A bit watery but still tasty. Almond milk tends to separate when heated, therefore the best practice may be to add room temperature almond milk to warm or hot coffee.

Cashew Milk

Another nut option, cashew milk has not picked up as much momentum as almond milk. Its creamy taste, though, lends itself to be a perfect low-calorie swap in many recipes. Rich in calcium, just like almond milk, it can be a good source for people who avoid milk products. However, if you’re looking for a good protein addition for your meal, you might want to look elsewhere.

Taste Profile: creamy, sweet, the least nutty flavor of all nut and seed milks.

Benefits: A good source of healthy fats, copper, manganese, magnesium, phosphorus, iron, and zinc.

Best with: Cashew milk is great for when you need to thicken smoothies, add richness to non-dairy ice creams or savory dishes. My favorite way to enjoy cashew milk is poured in a tall glass with a side Aloha superfood chocolate (which you can use the code “carolinejordanfitness” at checkout for a discount 🙂 )  

But how does it taste with coffee?  Cashew milk is one of the three non-dairy milks I use in tea or coffee (the others being coconut milk or almond milk) due to the flavor, richness, and how it mixes with coffee.

Hemp Milk

Taste Profile: slightly sweet, nutty, watery texture.

Benefits: Hemp seed milk nutrition profile is highest in omega-3 fatty acids (anti-inflammatory and heart healthy fats), and the actual seed contains the most protein out of all the non-dairy nuts and seeds, with about 11g of protein per three tablespoons.

Best with: To drink on it’s own, enjoyed with cold cereal, incorporated into smoothies or anything that requires lighter milks (compared to skim dairy milks).

But how does it taste with coffee? Hemp milk is the thinnest of the non-dairy milks with a close second being rice milk. Hemp milk can be used in coffee, yet if you’re looking for a rich and creamy milk to add, coconut milk would be best and leave hemp milk for drinking or adding to hot tea.

Rice Milk

Original rice milk has more calories than the other milk alternatives (not including whole milk), but the high sugar amount is naturally occurring. Truthfully, I really don’t have much to say about rice milk since I rarely recommend it; it has always seemed to provide the least amount of nutrition compared to the others. However, for people with multiple food allergies, rice milk could be the only choice.

Taste Profile: slightly sweet, neutral.

Benefits: Easy on digestion, especially great for those who have nut, soy, or seed allergies of any kind. Rice milk nutrition profile is slightly higher in carbohydrates than most other non-dairy milks due to its source, which is a carbohydrate. Rice milk doesn’t contain as much protein or fat as most other non-dairy milks.

Best with: Mixed in smoothies, porridges, cold cereals, and you can drink it on its own.

But how does it taste with coffee? Rice milk, like hemp seed milk, is more watery than most other non-dairy milks.

Coconut Milk

Coconut in general is a hot trend right now, and I guess if you are Starbucks, you think that will translate into lots of beverage sales. It isn’t high in calories (compared to canned coconut cream), but it’s the highest of the milk alternatives in saturated fats. The jury is still out on whether saturated fats are beneficial for you – especially compared to unsaturated fats. But hey, if you really love the taste of coconut, go ahead and include a little in your diet – just keep in mind that, per serving, there is no protein and the drink has the least amount of calcium compared to the other milk options.

Taste Profile: sweet, subtle coconut flavor, thick, rich, and creamy.

Benefits: High in healthy saturated fats, mainly in the form of medium chain triglycerides (MCT) which are a type of fat that is absorbed and utilized as energy similar to a carbohydrate rather than other fats (like almonds, olive oil, et cetera). Bullet coffee has made coconut oil and MCT oils famous in the past several years for it’s ability to transform coffee into a frothy treat by emulsifying the oils with coffee.

Best with: Savory dishes like curry, soups, stews; perfect for thickening smoothies, smoothie bowls, porridges or other hot cereals.

But how does it taste with coffee?  The cream of the crop, literally, coconut milk is the thickest and creamiest non-dairy milk and is great for coffee. A little goes a long way, but the texture is most reminiscent of heavy cream or dairy milk.

Here’s a nutrient breakdown on the most popular choices per 8-ounce serving:

Type Calories Total Fat Saturated Fat Protein Sugar % Calcium % Vitamin D
Whole Milk 150 8 5 8 12 30 25
Nonfat Milk 90 0 0 8 12 30 25
Original Soy 110 4.5 0.5 8 6 45 30
Unsweetened Soy 80 4 0.5 7 1 30 30
Original Almond 60 2.5 0 1 7 45 25
Unsweetened Almond 30 2.5 0 1 0 45 25
Original Rice 120 2.5 0 1 10 30 25
Unsweetened Rice 90 2.5 0 <1 <1 30 25
Original Coconut 70 4.5 4 0 7 10 30
Unsweetened Coconut 45 4.5 4 0 0 10 30
Original Cashew 60 2.5 0 <1 7 45 25
Unsweetened Cashew 25 2 0 <1 0 45 25
 

When it comes to the best type of milk for your body, its a matter of taste preference, nutritional goals, and how your body FEELS after drinking it. If you don’t have any allergies, then all varieties of milk above can be included in a healthy diet.  When purchasing your milk at the store, keep an eye on protein, added sugar and saturated fat. And it’s always a good idea to be mindful that some might be a better choice with certain snacks or meals depending on what else you’re consuming. I hope from the information above helps give you the knowledge you need to fill up your cup with milk that does your body good inside and out. 

What is your favorite type of milk? Have you removed dairy from your diet and seen any benefits? Leave me a comment below and let me know what tastes best to you.

Cheers to you, living a life you love.

Caroline

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GIVEAWAY. “Thrive Fitness. The Program for Peak Mental and Physical Strength—Fueled by Clean, Plant-Based, Whole Food Recipes.”

Thrive Fitness. Clean, plant based nutrition

Thrive Fitness. Clean, plant based nutrition

I am a partner and brand ambassador for Vega: a premium, clean, plant based nutrition company. Im so grateful to have found Vega whole food plant based nutrition products and thankful for the strength they’ve added to my life. Over the years Ive learned nutrition absolutely has to be a priority if you want to look, feel, and perform your best longterm. When you are working, working out, and living a busy life you absolutely need the right nutritional support.  It can be hard to eat naturally without the right resources. Vega makes it easy to get the REAL FOOD fuel you need to live your best life.

Born from the belief that one should not have to compromise between whole food goodness and fast food convenience, Vega products are developed with Alkaline-forming, plant-based whole foods which help build a platform for optimal health. All of their products are dairy, gluten and soy free, and contain no artificial flavors, colors or sweeteners. The nutrient-dense, high net-gain, alkaline-forming nutrition found in plant-based whole foods and natural health products like those offered by Vega is truly the best building material available for your body.

I love working with the company and love that all of the VEGA products are in sync with my whole food-based, clean eating nutritional philosophy. I feel good knowing I am eating real food when investing in Vega products and getting the most value from my eating as a result. I believe in the company and believe in its mission to support a healthier world through it’s clean, all natural products. 

I also totally have a huge career crush on Vega creator and co-founder Brendan Brazier . Brendan is a former professional Ironman triathlete, a two-time Canadian 50km Ultra Marathon Champion, the creator the Vega award-winning line of whole food nutritional products, and the bestselling author of Thrive. He is also the creator and host of Thrive Forward, a web series he developed to help people take health into their own hands and boost their performance.

Brendan recently published the Second edition of his best selling book, “Thrive Fitness” and Vega sent me a copy to read. The book is fantastic. I’ve highlighted page after page, tried out Brendan’s workouts and exercises, and cooked up some of his delicious performance enhancing recipes. It’s an incredible resource for anyone who wants to improve their fitness, energy, and health. Here’s a little more information and the inside scoop on Brendan’s book from the publishers:

Thrive Fitness

The Program for Peak Mental and Physical Strength—Fueled by Clean, Plant-Based, Whole Food Recipes

Second Edition

By Brendan Brazier

I am forever grateful to Brendan…I have noticed increased energy and more-restful sleep. My desire for sugar and salt is waning.—Hugh Jackman

The Thrive diet feeds your body all the nutrients it needs without empty calories and with minimal stress.—Chicago Tribune

“Vegan” and “athlete” are not terms that people generally think of together, but as professional Ironman triathlete and longtime vegan Brendan Brazier shows in Thrive Fitness, a vegan diet can help enhance performance at any level. In fact, vegan athletes are top competitors in their sports, living healthy and productive lives on—and off—the playing field.

 In the second edition with a foreword by American professional tennis player Venus Williams, Brazier presents his own easy system for total health and fitness, complete with new photos and step-by-step exercises. Since its first publication, Brazier has made significant developments, specifically to training structure and efficiency. He completely reworked the program to be more dynamic, resulting in gains achieved in less time; and, unlike in the first edition, this program can be performed without any gym equipment and can be done at home.

Whether you’re a time-crunched beginner or an experienced athlete, Thrive Fitness will help you:

  • Sculpt strong, lean muscles
  • Reduce body fat
  • Prevent disease and injuries
  • Increase energy
  • Cut sugar cravings
  • Sharpen mental clarity

Thrive Fitness features a complete six-week workout plan and training log, illustrated exercises with step-by-step instructions, the top fifteen foods to fuel workouts, and strategies to boost creativity, productivity, and mental sharpness. Brazier also includes thirty vegan, performance-enhancing recipes like Coconut Lime Curry Chickpea Stir-Fry, Collard Greens Buckwheat Wrap, Pumpkin Seed Pesto, and Frozen Chocolate Brittle, as well as sample menu plans and shopping lists.

Ive read the book cover to cover and loved every word. Its a refreshing read full of resources to support living a vibrant life. Want to know the BEST part? Vega is sponsoring a book giveaway for the Caroline Jordan Fitness community. Enter the giveaway below to win a free copy of Brendan Brazier’s “Thrive Fitness” mailed straight to you.

Heres How To Enter:

  1. Visit and LIKE the Vega Fan page and the Caroline Jordan Fitness Facebook page
  2. Leave me a comment below and tell me why you want to win a copy of Brendan Brazier’s book “Thrive Fitness: The Program for Peak Mental and Physical Strength—Fueled by Clean, Plant-Based, Whole Food Recipes
  3. BONUS POINTS: Share this blog post on twitter or facebook with a tag to @Caroline Jordan Fitness and @vegafanpage In your post or tweet tell me why you want to win a copy of Brendan Brazier’s book “Thrive Fitness: The Program for Peak Mental and Physical Strength—Fueled by Clean, Plant-Based, Whole Food Recipes

The winner will be randomly selected by March 18th and receive their free copy of Thrive Fitness. SHARE this blog post with your friends on Facebooktwitter, or email to increase your chances of winning your free copy of Thrive Fitness. 

Its YOUR time to THRIVE. I believe that with the right resources, information, encouragement, and support you can fulfill your vision of living well. Thank you Vega for helping me fuel a vibrant, healthy, life. Looking forward to sharing some of the workouts and recipes from “Thrive Fitness” with my community and rewarding one lucky reader with a free copy!

Heres to learning, growing, and fueling our full potential now and always. Till next time, keep moving my friends. 

Caroline

Want to learn more about Vega Sport and Vega products? Check them out on the web, like their page on facebook, or follow them on twitter!

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Prevent Burnout, Find Balance. Corporate Wellness at Sephora Headquarters.

Presenting "Wellbeing At Work" at Sephora H.Q. San Francisco, CA

Presenting “Wellbeing At Work” at Sephora H.Q. San Francisco, CA

Ah Sephora. One of my all time favorite brands. Even as a little girl I was fascinated by beauty products. I remember playing with my mother’s lipsticks and eyeshadows, strutting my stuff around our home with purple eye color, bright red lips, and my little feet swimming in Mom’s high heels. The love continued through my dancing days and I got to play with makeup for hours backstage. Each performance brought the opportunity to experiment with lashes, lipsticks, liners, and sparkle. I bonded with dance friends under the lights of the dressing room mirrors and cherished my purple kaboodle tote of beauty toys. As an adult I still find ways to have fun with makeup. From social nights out to working on a new photo shoot for a project, it always brings me great joy to get creative with the art of beauty products.

My days of dress up have never stopped :)

My days of dress up have never stopped 🙂

When Sephora contacted me about working with them on their corporate wellness goals for 2016 I instantly said yes. (I may have even done a little happy dance). Do the work that I love for a company I love? Sign me up! I was thrilled and instantly got to work creating custom content to support the Sephora staff in their wellness.

I was asked to come in a speak to their leadership team on work wellness, preventing burnout, and finding balance. A few weeks before the event, I had a phone consultation and visited the Sephora office to learn more about their unique work environment in order to customize content tailor fit to their team. I then put together a detailed agenda and crafted up a two hour program designed to raise awareness of wellbeing resources, promote healthy work and lifestyle habits, encourage an environment of support, and allow participants to personalize their approach to healthy living to take action towards lasting results. To sweeten the deal, I also arranged to have my nutrition partner, Aloha ( https://aloha.com/home ), come on site and set up a healthy snack demonstration for the workshop.

work wellness Sephora Sephora work wellness work wellness Sephora

I hosted the program February 10th from 9-11am at the Sephora Headquarters 425 Market. It was a full morning of movement, team building, and uplifting information to promote wellbeing in the Sephora workspace. From the energy, smiles, and feedback I’ve received post workshop, it was an extremely positive and well-appreciated experience. A few weeks later my Sephora contact emailed, “The workshop has created a chain reaction over here at Sephora HQ. It’s becoming a company wide thing, we are starting a movement here!”. I plan to continue to support Sephora in the growth of their wellness initiatives and enable them to achieve their goals for both individual and company wellness.

Working Fit and loving it! All smiles and endorphins at Sephora H.Q.

Working Fit and loving it! All smiles and endorphins at Sephora H.Q.

This is work I jump out of bed for. I see it work wonders in people’s lives both in and out of the office. I see these workshops and events influence individual and company culture for a happier, healthier, more powerful work world. I’m excited to continue this positive momentum, be the change in work wellness, and host more programs and events with lasting impact.  

The truth is, even if you love your job, it’s common to struggle to juggle the important priorities in your life and find health. Burnout — the mental and physical exhaustion you experience when the demands of your life consistently exceed the amount of energy you have available — has been called the epidemic of the modern world. We are seeing alarming increases in mental and physical disease either caused by or exacerbated by stress. One in two men and one in three women are projected to develop cancer in their lifetime. Forty million adults in the U.S. suffer from anxiety disorders. And 47 percent of our physicians report at least one symptom of burnout.

When you love your job the thought is work harder and longer to climb higher up the ladder. But one thing I know for sure:  killing yourself over your work is not going to help you succeed. Think of how you feel after a poor night’s sleep or how you feel when you go too long without a nutritious meal. If your health fails your performance in your life does too. It’s all backwards. Your health needs to be #1 if you want to perform your best.
Its time to stop working harder and start working smarter. We all need regular reminders and support when it comes to taking care of ourselves so we can live our best lives. No person is an island, we cant do it alone. My goal is to make my workshops and coaching a source of inspiration, information, encouragement, and support to help you personalize your approach to balance and find health.  The information in my programs are REAL, tested, and are ready to powerfully impact lives. I truly believe in my work and am positive it will continue to “start a movement” and inspire a world that is healthy both in and out of the office.

Does your workplace support you in your health? Leave me a comment below and let me know what you do to find balance at work.

I put my heart and soul into my corporate wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

Here’s to working smarter and thriving in life.

Caroline

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

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