Preemptive Fitness PT

06/21/2021

Another week, another new homemade popsicle recipe to try! Plus, it’s officially summer now☀️🚣🏽‍♂️ 🏝 so who doesn’t enjoy a nice cool treat!

This week’s concoction…mango 🥭popsicles. It’s another simple and nutritious recipe. Just 4 ingredients. I added 1 teaspoon of vanilla extract. I also used just 1 teaspoon of maple syrup (the recipe calls for 1-2).

So far, I have typically had to purchase just one ingredient in each of the recipes I have tried. This is another reason why I love them… they have few ingredients, they are simple, and they take very little time. Best of all, our little one loves them so much! 

Recipe courtesy of YummyToddlerFood.com.

https://www.yummytoddlerfood.com/homemade-mango-popsicles/

05/23/2021

Long time, no post! It’s been a very busy several months! As the weather gets warmer, I just thought I would share these nutritious and delicious popsicle recipes for toddlers and kids.

We made the “chocolate milkshake” ones yesterday, and they are a hit! Just 7 ingredients and you can switch up the nut butters and plant based milks to suit your own preferences. Enjoy!

Recipes courtesy of the awesome ladies at Feeding Littles:
 https://www.feedinglittles.com/blog/last-chance-labor-day-popsicles

12/16/2020

Today is the first snow day of the season!! ⛄️❄️ Very exciting! The first snowfall is always so enchanting! I love snuggling up with a warm cup of hot cocoa (or ho cho, as I love to call it)! Most store brands are full of sugar, high fructose corn syrup, and artificial ingredients. It’s so easy to make a more nutritious version at home! Check it out! 

Recipe:
🍫 1 cup of your favorite plant based milk
🍫 1 tablespoon cacao powder
🍫 1 tablespoon coconut sugar
🍫 Optional: a dash of cacao nibs for some added crunch and antioxidants

Using a whisk instead of a spoon helps to break up the cacao powder so it’s not clumpy.

This version has just 12 grams of sugar (instead of the 20-30+ in most store bought brands).

As an FYI, guidelines for sugar consumption are as follows-
🥄 Women: no more than 25 grams of added sugar per day (6 teaspoons)
🥄 Men: no more than 36 grams of added sugar per day (9 teaspoons)

💡Note that 1 teaspoon of sugar = 4 grams
💡”Added sugar” means sugar that is added to food. Naturally occurring sugars in fruits and vegetables do not count toward this daily allotment.

Happy sipping! 😋

12/14/2020

Inexpensive and effective way to keep our immune system strong...will the US follow suit?

Why does this matter? Suboptimal vitamin D levels are associated with more severe COVID, as well as death. More and more data continue to show this. See other link in comments for more info.

2.7 million vulnerable individuals in England to be offered free winter supply of vitamin D by the government.

11/20/2020

Yesterday I posted about the benefits of just 12 minutes of exercise. Guess what? Even 7 minutes is beneficial, too!

The "Scientific 7-Minute Workout" has been around for a few years now and is great if you're in a crunch (pun intended 😉 for time!

All you need is a chair and a good attitude 🙂! Perform each of the 12 exercises for 30 seconds, resting 10 seconds in between before moving onto the next exercise. This will be a high intensity workout so if it feels too challenging for you, extend the rest period to 30 seconds (or as long as you need) before moving on to the next exercise.

IMPORTANT: Be sure to warm up for 5 minutes before and cool down/stretch for 3 minutes at the end (total workout time will be 15 minutes). Focus on form so that you are working safely and effectively. If you have any pain, stop, and any contraindications to any of the exercises, skip them or modify them. Good luck!

Video:
https://www.youtube.com/watch?v=Jru5B044HOs

Article with exercise pics:
https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

11/19/2020

⏰ No time? No problem! Just 12 minutes of exercise goes a long way for your body! Previous research has shown that as little as even 7 minutes can have a big impact.

“What was striking to us was the effects a brief bout of exercise can have on the circulating levels of metabolites that govern such key bodily functions as insulin resistance, oxidative stress, vascular reactivity, inflammation, and longevity,” said investigator Gregory Lewis, section head of Heart Failure at MGH and senior author of the study.”

Here I go talking about inflammation again! 😉
How come? All chronic diseases are rooted in low level, chronic inflammation at the cellular level. We want to keep our baseline levels of inflammation low, especially now, when we know that COVID impacts people more severely in those with higher levels of inflammation. Exercise is one way to keep inflammation down (moderate intensity activity; too much high intensity exercise can actually promote inflammation and depress immune function, so be sure to balance your workouts). 

I’ll post a quick, 7-minute workout 🏋🏽‍♀️ soon! 



A new study describes how a 12-minute burst of cardio exercise impacted more than 80 percent of circulating metabolites, including pathways linked key bodily functions such as insulin resistance, oxidative stress, vascular reactivity, inflammation, and longevity.

11/15/2020

Dr. Elisa Song, MD (a pediatrician) is hosting a free masterclass today, An Updated Guide to the Pandemic, at 4 pm EST. She first hosted one months ago and it was incredibly informative and helpful. Sharing for any moms or dads who may be interested in creating immune resilience, both for yourself and your kiddos 💜.

Registration link: www.healthykidshappykids.com/pandemic-masterclass/

💗Join me for my in-depth masterclass on how to support you & your children through the pandemic.

With cases rising, and a possible “twindemic” coming, it’s more important than ever to know how to build up immune resilience for the winter.

My son Bodi was hospitalized with COVID-19 in March, with all the signs of possibly developing MIS-C (Multi-System Inflammatory Syndrome in Children). Using an integrative/functional medicine approach, he weaned off of oxygen and left the hospital within 36 hours, 100% back to his normal, goofy self, and he has been 100% ever since.🥰

Up to 90% of people with COVID-19 may suffer from long-haul, post-COVID symptoms. This does NOT have to be you or your child!

Immune Resilience doesn’t mean never getting sick. Immune Resilience is the ability to get sick, recover quickly & bounce back even stronger for the next hit!

💥Immune Resilience is exactly what I want for YOU & YOUR CHILD!💥

With my integrative & functional medicine strategies for the pandemic, I’ve helped 100s of families recover fully without long-haul symptoms. Let me show you how!

Join me for my FREE masterclass on Sunday, November 15 at 1pm PST/4pm EST:

✴️A Holistic Pediatrician’s UPDATED Guide to the Pandemic:
How to be prepared & what to do if you get sick✴️

Sign up HERE:
➡️www.healthykidshappykids.com/pandemic-masterclass/

During this FREE information-packed masterclass, I will discuss:
✨The latest, up-to-date pandemic information for kids and adults
✨My 5-Step Functional Medicine Strategy to build immune resilience
✨My 5-Step Integrative Medicine Approach if you do get sick
✨When to call the doctor
✨The biggest mistake parents make when their kids have a fever
✨How to manage fever with supplements, herbs, homeopathy, essential oils and acupressure
✨Lessons learned and what I did to help my kids recover so amazingly when they were sick
✨The top 3 supplements that helped Bodi recover so quickly

Spaces are limited, so be sure to sign up for my FREE MASTERCLASS today!
➡️www.healthykidshappykids.com/pandemic-masterclass/

We’re all in this together! Hope to see you there!

xo Holistic mama doc - Elisa Song, MD💕

11/06/2020

Happy Friday, friends! With so much beyond our control in these uncertain times, one thing we DO have so much control over is our own health. There are many proactive steps each of us can take to keep our bodies and immune systems resilient to any infection. Check out this informative article with lots of practical tips!



We're sharing five strategies you can use to support your immune system for both acute COVID-19, the seasonal cold and flu season and more.

11/03/2020

🧄 Chronic inflammation at the cellular level is present in all chronic disease. Spices are a great way to add some anti-inflammatory flavor into your diet. What are your favorites? I like garlic (what Italian doesn’t? 😁), cinnamon, turmeric, basil, cilantro, vanilla, and black pepper.

To improve your cooking and your health, learn how to use these delicious anti-inflammatory herbs and spices which double as powerful tonics.

09/16/2020

🍂🍃 It’s definitely starting to feel like fall where we are, with the refreshing, crisp cool morning air!

🎃☕️ If you love pumpkin spice lattes, check out this healthified version...it actually contains pumpkin (imagine that 😉):

This comforting cool-weather drink is a vegan, dairy-free, homemade alternative to the pumpkin-spice lattes that crop up at coffee shops each fall.

09/08/2020

🍁 It may not be fall yet, but I couldn’t help myself today! 😊 If you are looking for a simple, crunchy and nutritious snack, try roasted pumpkin 🎃 seeds!

📝 Super quick and easy to make...
🍃Preheat oven to 350 degrees
🍃Line baking sheet with parchment paper
🍃Pour 1/2 cup of seeds (or whatever quantity you’d like) onto baking sheet
🍃Lightly coat seeds with extra virgin olive oil (typically 1/4-1/2 tablespoon per 1/2 cup works well)
🍃 Add some pink Himalayan salt 🧂 (or salt of your choice)
🍃 Bake for 5-7 minutes until light brown and...VOILA! You’ve got a yummy 😋 snack!

🎃 Pumpkin seeds are full of magnesium, iron, and zinc!

👇🏽More info here on the nutritional benefits of pumpkin seeds:

https://draxe.com/nutrition/pumpkin-seeds/

https://www.health.com/nutrition/pumpkin-seeds-benefits

What's YOUR favorite homemade snack?? Comment below!

08/10/2020

Happy Monday, fitness enthusiasts! I am back after a little summer break and dedicating much time studying for another certification, Precision Nutrition’s Nutritional Coaching cert. Just a few more chapters to go!

Sometimes when you take a break from things, it can be hard to dive back in! If you are struggling to get started (or to keep moving), break things down into smaller steps!

Happy motivational Monday! 😊