Archive | January, 2015

New Power Food Alert: Brussels Sprouts

31 Jan


Brussels sprouts have never been one of the most well loved veggies, but many veggie lovers are giving brussels sprouts a try since they are considered a super food! They contain many vitamins and health benefits that can boost your overall health!

Brussels sprouts are a good source of:

  • Protein
  • Iron
  • Potassium
  • Vitamin C
  • Fiber
  • Folate
  • Antioxidants
  • Vitamin K


Roasted Brussels Sprouts with Balsamic Vinegar & Honey


  • 1 ½ lbs brussels sprouts, halved
  • 3 tbsp olive oil
  • ¾ tsp kosher salt
  • ½ tsp ground black pepper
  • 2 tbsp balsamic vinegar
  • 2 tsp honey


  • Preheat oven to 425
  • Line a baking sheet with greased aluminum foil
  • In a large bowl, mix brussels sprouts with olive oil, salt, pepper and honey
  • Pour the seasoned brussels sprouts onto baking sheet
  • Roast until tender and caramelized (20-30 minutes)
  • Place brussels sprouts back in bowl, add balsamic vinegar and toss to evenly coat
  • Enjoy!


Caramelized Brussels Sprout & Bacon


  • 1 ½-2 Pounds brussels sprouts
  • 5 slices bacon, diced (could substitute for turkey bacon)
  • 2 tbsp olive oil
  • 1 shallot, diced
  • Salt and Pepper to taste


  • Wash and remove outer leaves from brussels sprouts, trim stem and cut in half
  • In a large skillet, cook bacon and then set aside
  • Using the same pan, stir in olive oil and shallots and cook until translucent
  • Add the halved brussels sprouts and pan fry until brussels sprouts are golden (10-15 minutes)
  • Add bacon back into the pan and stir
  • Season with salt and Pepper
  • Enjoy!

The Health Benefits of Drinking Different Types of Tea

30 Jan

green tea

We have all been hearing positive talk about drinking tea and how it is so healthy for us to include in our daily beverage consumption. The question is: WHICH ONE?! With so many different types of teas to choose from, we wanted to help summarize the health benefits of each.


  •     Prevents clogging of the arteries
  •     Increases weight loss by boosting metabolism
  •     May prevent breast, lung, stomach, pancreatic, and colorectal cancers
  •     Lessens risk of neurological disorders like Alzheimer’s and Parkinson’s diseases
  •     Reduces the risk of having a stroke
  •     Improves cholesterol levels
  •     Prevents tooth decay


  •      Protects lungs from damage caused by exposure to cigarette smoke
  •      Reduces the risk of having a stroke
  •      Increases blood flow
  •      Alleviates breathing problems for asthmatics
  •      Fights bacterial infections
  •      Contains small amounts of fluoride and other nutrients which keep teeth strong and healthy
  •      Kills bacteria of the mouth which causes plaque, tooth decay, & bad breath
  •      Strengthens the heart
  •      Improves artery function
  •      Helps lower high blood pressure


  •      Helps lower bad cholesterol levels
  •      Increases weight loss


  •      Boosts and strengthens immune system
  •      May help in preventing growth & lowering the risk of some cancers
  •      Contains anti-inflammatory properties
  •      Increases energy levels
  •      Helps to aid digestion
  •      Lessens chances of stomach diseases


  •      Helps lower LDL cholesterol levels
  •      Boosts blood flow
  •      Improves circulation
  •      Improves food digestion
  •      Aids functions in the spleen
  •      Removes toxins from blood stream


  •      Stunts growth of cancer cells
  •      Helps stop gastrointestinal inflammation, prevents gas, & reduces stomach cramps
  •      Fights insomnia
  •      Promotes vision
  •      Improves kidney damage


  •      Helps lower blood pressure
  •      Lowers cholesterol
  •      Keeps atherosclerosis in check


Whatever your health needs may be, drinking tea daily can help you achieve your health and fitness goals. There are thousands of flavors and herbal infusions so have fun sipping on your morning, afternoon or evening tea!

The Paleo “Caveman” Diet

24 Jan


You’ve likely seen or heard about the Paleo diet in the last year since it’s been rapidly gaining popularity. The Paleo diet encourages dieters to eat like cavemen insisting that cavemen were healthier, leaner and stronger.

What you can eat:

  • Lean grass fed meat
  • Wild caught fish
  • Fresh fruit
  • Non starchy veggies
  • Nuts
  • Eggs

What you can’t eat

  • Grains
  • Starchy veggies
  • Beans
  • Dairy
  • High fat meats
  • Sugar
  • Salty foods
  • Processed foods

Pros of Going Paleo:

  • You will eat a “clean” diet without any processed foods
  • Weight loss (sometimes due to cutting out processed foods, or food restrictions)
  • Increased omega-3 fatty acids
  • Decreased hunger due to higher intake of proteins and fats
  • Increased iron due to eating more red meats
  • Increased fiber intake
  • Gluten free
  • Increased protein
  • Increased fruits and veggies

Cons of Going Paleo:

  • A dairy-less diet can be bad for your bones
  • Paleo omits some healthy foods like beans and legumes
  • Vegetarians have a harder time with paleo since there are less food options
  • Some people gain weight eating more nuts and red meat
  • Paleo is one of the most expensive diets, since it is recommended to eat all grass fed and wild caught meats and fish. Nuts are not a cheap snack either.

HIIT- High Intensity Interval Training

17 Jan

core_workout copy 2

HIIT (high-intensity interval training) became a fad in 2014, and it is predicated that this workout will gain even more popularity in 2015. HIIT workouts alternate between short burst of activity followed by periods of rest or low-intensity movements. HIIT goes back to the basics of no equipment training by using your body as a gym. Since you do not need equipment to perform HITT you can workout wherever you want, leaving you no excuses. HIIT workouts are so popular because it’s believed that you burn more calories in the shorted period of time.

Example HITT Workout:

30 jumping jacks

10 pushups

30 squats

10 pushups

30 high knees

10 pushups

30 lunges

10 pushups

30 mountain climbers

10 pushups

30 burpees


Daily Water Intake Tracker (Free Printable)

14 Jan


Do you need help keeping track of drinking your daily 8 glasses of water? Download this free printable to keep you on track all week long!


10 Jan



Juice cleanses and other extreme diets can be very controversial in the health world. Juice cleanse believers stand behind short term cleanses, and believe they can provide lasting effects. Before you begin a juice cleanse you should always check in with your healthcare professional, to see if the cleanse is healthy and right for you.


  • Increases daily intake of fruits and vegetables
  • Decreases daily intake of processed foods
  • Weight loss
  • Improved skin complexion and healthier hair and nails
  • Regulates and cleanses your colon
  • Increases mental clarity


  • Juicing is not better than consuming whole fruits and vegetables, juicing removed some nutrients
  • Juice is less filling than eating whole fruits and vegetables
  • Buying juice can be expensive
  • If you choose to juice at home, you have to buy a juicer which can range from $50-$500
  • Making your own juices at home can be time consuming
  • Common side effects from a juice cleanse include: dizziness, blood sugar spikes, headaches, and irritability. (Side effects typically occur within the first day, since your body is not used to the diet)


If you want to try to incorporate more raw juices in your daily diet, take a look at our Pinterest Page, Juicing, for some tasty recipes! (

Happy New Year!

1 Jan


Debunking fad diets, foods and workouts can be very confusing and lead your brain to health overload. HAWA wants to help set the record straight and help lead you to what works for your body, which is key to maintaining a healthy lifestyle! We challenge you to read our weekly blog posts where we will introduce different fad workouts, diets and foods to help set the record straight and lead you to a healthier 2015! Keep your eyes out for our Pinterest page as we will also be highlighting different fads.(

Happy New Year!