Processed Food Hangover, Written by: Kayte Corrigan

A couple weeks ago I was caught without my trusty snack bag, completely unprepared at a friend’s house. It was a food emergency. I didn’t want to turn my nose at what I was offered since I was in starvation mode, so I agreed to sharing her frozen bagged Trader Joes stir fry. I realized it was flashed frozen and the sauce was probably loaded with sugar, but beggars can’t be choosers. I did see carrots and broccoli and resolved that it wasn’t like I was choking down a Happy Meal.

Truth be told, I felt like I was choking it down. It tasted awful. The carrots didn’t taste like carrots, the broccoli didn’t taste like anything, chicken was dry and tasteless. What I did taste was all the sugar in the sauce. After eating almost zero refined sugars (you might note that I had a slice of chocolate cake earlier this month) I could really tell there was sugar in there. I was astonished at how my pallet had adapted to eating and enjoying real food.

The next day I woke up and felt pretty okay. I mean, I totally felt guilty I had ate processed food and didn’t even enjoy it, but physically I felt fine. As the day went on I pushed water and ate clean, but I slowly felt sick. The following morning and into the night was not great. I was bloated, cramping, tired, nauseous, basically I felt like I had a hangover. Also not worth it, because I didn’t drink the night before. No pleasure, all pain.

I did have a hangover. Candida floods your body with a toxic by-product called acetaldehyde. Acetaldehyde produces similar symptoms to an alcohol hangover. I would rather have had 3 goblets of wine and just dealt with my justified headache.

I found this great article on the effects of a sugar hangover. Even the occasional refined sugar and processed food can yield the hangover effect.


Kayte Walsh

HIP Trainer


Written by: Kayte Corrigan

You can train your body to wake up at the same time every day and you can even train your body to be ready to exercise at the same time every day, but variety is the key to seeing results.

This week HIPsters on the 90-day challenge were asked to add an additional 20-30 min cardio element for 5 days of their training. Adding 2-a-days, strength training in the morning and cardio at night or vice versa can push you off a plateau and see greater weight loss in a shorter period of time. A few rules of the wise can keep your 2-a-day workouts from beating you down.

  1. Separate your cardio from your strength training. If you are taking a 30/30 class, Kickboxing or Zumba in the morning, grab some weights or bands and do strength training at night. If you are taking High Intensity Pilates, Barre, or Yoga in the morning add 20-30 mins of cardio (jog, biking) in the evening. On the days you take Bag Of Tricks assess what you for your second workout, yoga is a great idea.
  2.  Allow for at least 6 hours between each session to give your body time to recover.
  3.  Stay hydrated!
  4.  Eat properly timed meals. It’s important to give yourself a recovery meal as well as a pre-workout boost. Also make sure you are fueling your body correctly. Junk food makes your workout junk too.
  5. Warm ups and cool downs for both workouts, stretching and/or foam rolling is a must.
  6.  Make sure you get 1-2 FULL DAYS REST! You need it for recovery.
  7. Listen to your body. If you are overtraining you will feel it in the following symptoms: decrease in performance, disrupted sleep, chronic fatigue, headaches, muscle and joint pain, weakened immune system.

You can adjust your schedule to incorporate your 2-a-days with single workouts on off days. This is intense training schedule causes your metabolism to elevate twice after each workout so you can burn more calories at rest.

Clean Eating From the Middle East, Written by: Kayte Corrigan

Just like Christine was craving Mexican Food last week, sometimes you need something spicy and ethnic to get your taste buds dancing.  Jazz up some cauliflower with Indian spices and get your fix. It’s not only easy, but it will keep you from ordering take-out and surrendering to the craving.  You can have your curry and eat it too! It’s great to pair this cauliflower dish with the gracious pantry’s chicken masala and she even has a clean naan recipe if you really want a feast!

Roasted Curried Cauliflower: from

  • 1
medium cauliflower (about 2 pounds), cut into florets
  • 1
white onion, large dice
  • 1 1/2
cup chickpeas (1 can, drained and rinsed)
  • 2/3
cups olive oil
  • 1/4
cup red wine vinegar
  • 1 1/2
teaspoon double-concentrated tomato paste
  • 1/2
teaspoon kosher salt
  • 2
teaspoons curry powder
  • 1/2
teaspoon smoked paprika
  • 1
pinch cayenne
  • 1/3
cup cilantro leaves, chopped

1.Preheat oven to 400°F.

2.Put cauliflower florets, onion and chickpeas in large bowl.

3.In a separate bowl, whisk together oil, vinegar, tomato paste, curry powder, paprika, cayenne, and salt. Pour dressing over vegetables; toss to coat. Spread vegetables in a single layer onto a sheet pan.

4.Roast vegetables until tender and roasty-toasty, stirring occasionally, about 45 minutes.

Taste vegetables and add salt if needed. Mix in fresh cilantro and serve.

Cheaters, Written by: Kayte Corrigan

Just days shy of one month completely clean eating, my boyfriend and I indulged in a “cheat meal.” Before you judge, I researched it. A cheat meal wasn’t going to toss us off the wagon. Although quitting refined sugars and grains has been compared to the recovery withdrawal of drug addicts, we were well past the 2 week mark and we ate pretty decent to begin with. However the raw vegan fudge made from dates, maple syrup and cacao was not enough to quench my man’s thirst for stick-it-in-your-veins milk chocolate. And I’ll admit my pleasure center was seeking a reward too.

It’s not that a cheat day or cheat meal is a sign of weakness or failure. You need recovery days for your workouts right? A cheat meal provides the mental recovery for your diet. It’s about eating your favorite thing, without over eating or eating the wrong combo. Order the cheeseburger but skip the fries, no dessert. The goal is to time the cheat meal well and really stick to your diet and training program during the week. Not only will the cheat meal satisfy cravings, but it can kick you off a weight loss plateau. After days of consuming less calories than you burn, a cheat meal may act as kickstarter for your metabolism as well as stocking up on glycogen for your workout the next day.

Although it’s not a license to binge, you can stick to the once a week cheat meal and plan it out. Obviously if your meal isn’t clean, you don’t get HIP Challenge points, but it might help you keep going day to day if you have that to look forward to. Incorporating one meal of indulgence a week might also keep you on track well after 90 days are over.

Our cheat meal was at a restaurant near our house we love. With a lot of healthy options on the menu, I was surprised my cravings were kept at bay. I ordered a veggie and lamb dish. I simply didn’t want the burger and was turned off by the thought of fried food. We did end up splitting a slice chocolate cake later in the evening. I was not turned off by that. It was rather rich, yet satisfying. When it was gone I didn’t yearn for more.

The cheat meal was a good test. It was nice to know that when it got down to it, the unhealthy meal I had thought I really wanted wasn’t what I really craved anymore. In fact, I bet a could go a few more weeks before my next cheat meal.

-Kayte Walsh

HIP Trainer, Editor

***Experts say that you shouldn’t implement the cheat meal if you have more than 30lbs to lose, or are in the beginning stages of curbing a sugar addiction.

Healthy Doesn’t Have To Be Boring

A HIP Recipe From HIP Owner, Christine Crivello:

imageAfter having a bout with the flu last week, I was craving Mexican by the time I was feeling better. Instead of going out to dinner my fiancé and I attempted to make our own homemade Mexican Nachos. They were guiltless, clean and delicious.

First we started with easy chicken crock-pot tacos from Valerie’s Kitchen.

Then we made homemade pinto beans. I will never buy store bought beans and talk about economical. We could have feed a family of 10 with the 2-pound bag of dry pinto beans we used for $2.75. Needless to say this was completely unnecessary for the two of us and we have been eating beans for the past few nights. Here is the recipe we used. These took more then an hour to soak up all the water so definitely make ahead of time. I think we had ours simmering about 5 hours. These are worth the wait – trust me!

Now for the best part – clean corn tortilla chips. We are huge fans of Food for Life products especially these sprouted corn tortillas. The finished product is honestly just as good as full fat greasy tortilla chip. 2 tortillas are 1 serving (120 calories) and plenty for one person. Coat each side lightly with a little Olive Oil the cut in half three times to make triangles. Lay them all out on a baking sheet and add a little sea salt. Bake at 350 for 15 minutes and you have perfectly crispy chips.image

Clean toppings are endless for Nachos. You could do chopped white onions, cilantro, tomatoes, homemade guacamole, clean salsas and hot sauce. Layer everything on top of the chips then add clean cheese. I used some raw milk feta on mine and Dave used Pepper Jack. Put in the oven for a couple minutes to melt clean cheese and enjoy.

For more recipes and clean eating ideas follow us on Pinterest and Instagram.

Christine ;)

Powered by Music

Written by: Kayte Corrigan

The musical accompaniment to your workout is more important than you think. Think about how music can influence your mood. A sad song can bring you to tears while an upbeat mix can send you dancing around the room. Research has confirmed that listening to music can increase your endurance by 15%. The beat keeps you going after you want to quit. A loud bass line keeps time for you. A great chorus diverts your attention from the burn to get in a few extra reps.

When choosing a playlist for your own workouts, a jog, or a bike ride, even beach tunes for volleyball, adhere to a couple of rules to make the most out of each track. 120 – 140 beats per minute is the zone your soundtrack should be in for maximum results. Varying the tempo will keep your workout fresh and less predictable. The proper tunes can have you moving faster in cardio exercises and fitting more reps in during strength training.

Additionally, the right music for a warm up and a cool down can prepare you mentally for the most intense part of your workout and help bring you down properly too. At HIP Studio each trainer has their own style, still staying within the 120 - 140 range to keep you moving and reaching your full potential. Pump up the volume in your own workouts and you can match the intensity you feel in class.

Get Steamy, Written by: Kayte Corrigan

You might have heard eating steamed veggies is better than having them grilled, baked or sautéed. It’s true! You’ve been pointed in the right direction. Other methods of preparation can strip vitamins, minerals and antioxidants from the vegetable. You’ve literally cooked the good out of them. Steaming your veggies locks in these nutrients while heating them tender. This not only preserves nutrients, but it also preserves flavor.

Getting steamy with your veggies will also help digest them. The softer insides of steamers break down easily, delivering nutrients faster to the body for absorption. Additionally, steaming uses little to zero fat because it doesn’t require the use of oil for cooking. In turn steaming vegetables regularly can lower cholesterol levels and lower the risk of high blood pressure and heart disease.

So go ahead… get steamy.

No Awards for Skipped Meals, Written by: Kayte Corrigan

Malnutrition comes in many shapes and sizes and skipping meals isn’t the same as portion control. It’s a fine line to tow, but being regimented has its rewards wrapped in health and fitness.

Under eating and skipping meals puts your body in emergency mode that’s accompanied by a release of cortisol. Energy conservation begins, and when you do finally eat, you’ll tend to overeat. This leads to potentially risky metabolic changes with elevated glucose levels and delayed insulin response. From skipping meals (especially breakfast) you can expect increased fat storage and weakened performance of brain functions as well as depleted energy. 

You should always be eating enough so that your workouts improve overtime. To see this growth of strength and agility means that your body is adapting and your metabolism is changing. Try not to overeat and you should still see weight loss if that’s your goal.

Notice the point system for the HIP 90 Challenge only awards you for eating. If you skip the meal you don’t earn the points. Get your calories on time. If you have to, shrink your meals so you can eat all 3 and 2 snacks. Sure… skip the cake, but don’t skip the meal.

Big Breakfast with Gluten Free Banana Oat Pancakes, Written by: Kayte Corrigan

Growing up, every Sunday my father (and his father before him) made “big breakfast” for the family. Pancakes were the main course, and my favorite. He even got creative and made a “special pancake” in the shape that represented an event from the week. And we weren’t allowed to eat until we guessed what it was. This put a bit of pressure on the meal. Be it his medium or artistic skills, let’s just say the representations were a little more Picasso and less Michelangelo. Regardless, pancakes are still my weakness.

After a bit of searching, I found my clean eating pancake solution! Like the Rolling Stones once said: You can’t always get what you want, if you try sometimes, you just might find…

Literally moments after I posted my story of the metal bits in my multigrain pancake mix (which wasn’t clean anyway) a Facebook friend posted this link:

Of course I just had to try it. It does require a bit of time to make, but the filling and delicious flapjacks are a delightful treat for “big breakfast” on Sundays. And they are gluten free!

Gluten-Free Banana Oat Pancakes

Author: Cookie and Kate

Recipe type: Breakfast


3 small bananas (9.5 ounces), mashed

2 tablespoons coconut oil or butter, melted

1 tablespoon lemon juice (about 1 small lemon, juiced)

1 teaspoon honey or maple syrup

2 eggs

1 cup oat flour*

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg


In a small-ish bowl, stir together the mashed bananas, coconut oil (or butter), lemon juice and honey (or maple syrup).

Beat in the eggs. If your coconut oil goes back to its solid state like mine did at this point, just warm the mixture for short 30 second bursts in the microwave, stirring between each, until it is melted again.

In a medium bowl, whisk together the oat flour, baking soda, salt and spices.

Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix or you’ll run the risk of getting tough pancakes!

Let the batter sit for 10 minutes. The book notes that you may want to thin out the batter a bit with a touch of milk or water, I did not.

Heat a heavy cast iron skillet (or nonstick griddle) over medium-low heat. If necessary, lightly oil the surface with vegetable oil or cooking spray.

Once the surface of the pan is hot enough that a drop of water sizzles on it, pour 1/4 cup of batter onto the pan. Let the pancake cook for about 3 to 4 minutes, until bubbles begin to form around the edges of the cake.

When the pan is just beginning to set, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.

Serve the pancakes immediately or keep warm in a 200 degree Fahrenheit oven.


Adapted from King Arthur Flour Whole Grain Baking

Yields about 8 pancakes.

These pancakes are gluten-free, so long as you buy oat flour or old-fashioned oats that have not been contaminated with wheat.

*To make oat flour out of old-fashioned oats, simply pour one cup of oats into a food processor and process until it is ground well. One cup before and after grinding measures just about the same, believe it or not! That’s a fun little tip I picked up from the King Arthur cookbook.

This whole grain batter is thicker than most, so it’s more difficult to gauge when the pancakes are ready to flip. I learned that it’s easier to go by the timer: set it for for 3 minutes for the first side, then flip and wait another 90 seconds for the other side to finish. The time will vary depending on your temperature setting, but that’s about the time it should take for pancakes that are fully cooked and golden on each side.

A HIP Snack Bag, Written by: Kayte Corrigan

imageIt’s apparent that our HIPsters are a high functioning group of people always on the go. In this juggling act we call life, we need the right fuel at the right times to keep all our balls in the air. Whether you’re eating clean for the challenge or look down the calendar at a busy week, here’s a list of our favorite snacks that require no refrigeration. Pack them the night before, have them by your side. It’s better to have them and not need them then need them and not have them. And if you don’t need them, keep them in the bag for the next day!

  • Cuties (pack 4 and share with a friend)
  • Hard Boiled Eggs (2 can make a quick lunch on the go)
  • Apple
  • Banana
  • Grapes
  • Carrot Sticks
  • Red, Yellow, Organge, Green Pepper Sticks
  • Celery (natural peanut butter with raisins “ants on a log” option)
  • Avocado (bring a spoon!)
  • Figs
  • Cherry Tomatoes
  • Dried Apple Rings (check the ingredients for added sugar)
  • Olives
  • 1 slice cinnamon raisin Ezekiel 4:9® bread (option to make a half almond butter sandwich)
  • Ak-mak crackers (or any other whole wheat, grain, or seed crackers… yes, check the ingredients)
  •  Popcorn (pre-popped, make sure it’s just one ingredient!)
  • Raw Pumpkin Seeds (or any choice seed)
  • Raw Almonds (or any nut, if it’s roasted check your ingredients!)
  • Homemade Larabars (
  •  Homemade whole grain muffins or biscuits  
  •  Carry a little container of homemade clean dressing to dress your salad any time.

Lemon Dijon Vinaigrette (Serves 2)

2 Tbsp. Flax Oil, 1 large garlic, Juice of ½ lemon, 1 Tbsp. Dijon Mustard