Julia Chan

Summer Hydration Beyond Water: Replenished + Nourished

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After last week’s heat wave in NYC, I’m reminded of the importance of proper hydration and nutrient replenishment. I consistently emphasize to my clients that staying hydrated and replenishing electrolytes isn’t just essential during summer heat—it’s crucial after any sweaty workout session, even in winter months.

 

What We Really Lose When We Sweat

When we sweat, our bodies don’t just lose water. We’re depleting essential electrolytes and minerals that are vital for proper cellular function, muscle contraction, and fluid balance.

The primary nutrients lost through perspiration include:

Sodium – The most abundant electrolyte in sweat, crucial for fluid retention and nerve function 

Potassium – Essential for muscle contractions and heart rhythm regulation 

Magnesium – Supports muscle and nerve function, plus energy metabolism 

Calcium – Important for muscle contractions and bone health 

Chloride – Works with sodium to maintain proper fluid balance 

Zinc – Supports immune function and wound healing (lost in smaller amounts)

During intense heat or exercise, we can lose 1-3 liters of sweat per hour, along with significant amounts of these crucial nutrients. Without proper replenishment, we risk dehydration, muscle cramps, fatigue, and decreased performance.

 

Creative Hydration Strategies

While water remains the foundation of good hydration (I recommend a minimum of 80oz daily, especially for active individuals), there are numerous ways to boost both fluid intake and nutrient replenishment.

Infused Waters: Flavor Meets Function

Transform plain water into a nutrient-rich beverage by adding fresh fruits, herbs, and vegetables. Try combinations like lemon-mint, strawberry-basil, or cucumber-lime.

infused water ideas summer hydration

These natural additions provide antioxidants, vitamins, and subtle electrolytes while making hydration more enjoyable. The natural flavors encourage increased water consumption throughout the day without added calories or artificial ingredients.

Coconut Water: Nature’s Sports Drink

Coconut water naturally contains potassium (600mg per cup), magnesium, and sodium—making it an excellent electrolyte replacement option. Unlike many commercial sports drinks, it’s free from artificial colors, flavors, and excessive added sugars.

It’s particularly effective for post-workout recovery or during extended heat exposure. While coconut water is a natural choice, it does contain naturally occurring sugars (about 6-9 grams per cup). One serving per day is typically sufficient for most people, so be mindful of your overall sugar intake if you’re watching your consumption.

Hydrating Foods: Eat Your Water

Incorporate water-rich foods that also provide essential vitamins and minerals. Watermelon and cucumber contain over 90% water while also supplying potassium and vitamin C.

Other excellent options include strawberries, oranges, celery, lettuce, and tomatoes. These foods contribute to your daily fluid intake while providing fiber, antioxidants, and electrolytes.

Electrolyte Powders and Supplements are great!

For intense summer activities, prolonged heat exposure, or heavy sweating, electrolyte powders and supplements can be valuable tools for rapid replenishment. 

Electrolyte powders and tablets are particularly useful and add some flavor to your water. They provide precise dosing and quick absorption when mixed with water. Choose wisely as many of these tablets add ingredients for binding or added sugar. I love LMNT and Nuun tablets.

Hydration-Rich Recipe Ideas

Here are some of my favorite drinks and smoothies for replenishment: 

The Elixir (electrolyte-boosting smoothie): Blended coconut water and hydrating fruits and veggies. 

Agua Fresca: Combine cucumber, lime juice, mint, and a touch of sea salt with sparkling water.

Post-Workout Recovery Drink: Mix coconut water with an electrolyte powder/tablet and fresh citrus juice.

 

As we head into July 4th weekend and deeper into summer, maintaining optimal hydration and energy levels becomes even more critical. Remember, effective hydration is an ongoing commitment, not just a reaction to feeling thirsty.

By making hydration a delicious and nourishing part of your daily routine—whether through infused waters, coconut water, electrolyte-rich foods, or quality supplements—your body will reward you with sustained energy, peak performance, and enhanced well-being throughout the season.

Stay cool and have a safe and Happy 4th! 

Posted in Health & Wellness, JSC, Nutrition

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A New Way to Rise – Ryze Superfoods

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You all know how much I LOVE my morning cold brew. When the mushroom coffee trend emerged, I was initially skeptical since I preferred keeping my coffee and adaptogens separate. But I wanted to give it a try so I could recommend options to clients looking to reduce caffeine while still maintaining sustained energy throughout the day.

Enter Ryze! I now look forward to that second cup (without the guilt) and definitely feel the benefits of the mushrooms. With only 48mg of caffeine and its blend of adaptogenic mushrooms like Cordyceps, Reishi and Lion’s Mane, it provides sustained energy without the jitters. These mushrooms not only support brain health and focus but also offer anti-inflammatory properties and immunity support.

The Ryze Superfood Creamer complements their coffee perfectly by adding probiotics and even more mushrooms, enhancing gut health and immune function. It’s a delicious and nutritious way to upgrade your coffee routine with added health benefits.

I’m thrilled to announce my partnership with Ryze Superfoods and highly recommend both their Mushroom Coffee and Superfood Creamer. Get 15% discount on all orders by using the code JULIAJSCFITNESS15 at checkout.

Posted in Health & Wellness, JSC, Nutrition

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easy healthy holiday dessert

Easy and Healthy Holiday Dessert Recipes

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The holiday season and I have a complicated relationship when it comes to healthy eating. When you’re surrounded by endless platters of cookies and cakes, my willpower tends to take a holiday break. As a nutrition coach who struggles with the same temptations as my clients, I’ve learned that complete restriction isn’t the answer. Instead, I am all for mindful indulgence: thoughtful portions, daily movement, and smart substitutions when possible.

Desserts are my personal kryptonite, but I’ve developed a strategy of bringing my own healthier treats to gatherings. Not only does this keep me on track, but it also lets me share delicious, belly-friendly alternatives with others who might be fighting the same battle.

Here are 4 of my favorite dessert recipes that prove you don’t have to sacrifice taste for health during the holidays.

Naturally Sweetened Pecan Pie

Sweetened with pure maple syrup, it’s a healthier take on the classic that doesn’t sacrifice an ounce of flavor. Inspired by one of my favorite recipe blogs, Cookie and Kate, this pie proves that ‘free-from’ can be fantastically delicious. Get the recipe here!

holiday dessert pecan pie

No-Bake Brownie Bites

Who says holiday desserts can’t be quick, easy, and good for you? Minimalist Baker’s fudgy bites tick all the boxes with just 7 whole food ingredients and no refined sugar. Simply toss everything in a food processor, and voila, you’ve got a healthy crowd-pleasing dessert! One delectable bite is enough to satiate your sweet tooth.

Banana Walnut Bread

Nothing says comfort like the aroma of freshly baked banana bread. This healthy version is moist, nutty, and perfect for sharing with loved ones over a warm cup of tea. Try the recipe here.

banana walnut bread

Mini Cocoa Matcha Cake

This gluten and dairy-free treat blends cocoa’s deep richness meets matcha’s earthy notes in a mini cake that’s pure comfort in every bite. Here’s the recipe link.

 

This holiday season, let’s celebrate with desserts that make us feel good inside and out. Whether you’re making them for yourself or sharing with friends and family, these recipes are sure to spread joy and wellness.

May this holiday season bring you and your family sweet moments and wonderful memories!

HAPPY HOLIDAYS!

Posted in Recipes, Sweet Eats

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5 minute guided meditation challenge

Holiday Calm: Join me in a Meditation Challenge!

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The holiday season is often called the “happiest time of the year,” but we know the reality can feel quite different. What should be a joyous period can quickly become overwhelming, leaving us stressed and disconnected instead of present and peaceful. Our minds race from one task to the next, constantly chasing calendar items and battling endless to-do lists. The anticipation of an over-committed schedule can become not just exhausting, but almost debilitating.

In moments of chaos, I’ve learned that a simple pause—just a brief moment of stillness and focused breathing—can be transformative. That’s why I’m recommitting to my daily meditation practice and inviting you to join me in a month-long journey of mindfulness.

This Challenge: More Than Just Meditation

We can’t eliminate stress completely, but we can change how we respond to it. Think of this meditation as a mini-vacation for your mind – create small, intentional moments of peace in your day, even if it’s for just 5 minutes. No time like the present so let’s make today DAY ONE!

Rest & Reset Challenge 

Dedicate just five minutes each day to mindful breathing. Here’s a weekly guide to get you started:

  • Day 1 (Monday): Listen to my 5-minute guided meditation on Insight Timer or explore other guided meditations.
  • Day 2 (Tuesday): Take your practice outdoors with a walking meditation.
  • Day 3 (Wednesday): Find the time before bed to transition into rest.
  • Day 4 (Thursday): Focus on deepening breaths and releasing body tension.
  • Day 5 (Friday):  A moment in the middle of the day – perhaps before a big meeting.
  • Day 6 (Saturday): Pair meditation with gentle stretching.
  • Day 7 (Sunday): Try it first thing upon waking.

Pro Tip: Repeat this for 4 weeks! There will be days when you forget, don’t feel up to it, or are simply too maxed out. All of that is OK! It’s not about perfection but about progress and self compassion.

Finding time for meditation is similar to scheduling any other important task. Throughout your day, there are perfect opportunities to pause and center yourself: a morning reset to start your day with calm and focus, a midday pause to recharge between tasks, and an evening wind-down to prepare for restful sleep.

By intentionally carving out these moments, you transform meditation from an optional activity to an essential part of your daily routine, supporting your mental well-being and helping you navigate life’s challenges with greater ease.

Are you ready to join my Rest & Reset Challenge? Send me a message, join the WhatsApp community, or leave a comment and let me know YOU’RE IN!

Find the full guided meditation on Insight Timer and begin your journey to inner peace today.

If you are unable to see the Insight Timer recording above, kindly refresh the page.

Quick Alternative: 20 Breaths for Calm

If you don’t have 5 minutes, here is a quick alternative you can do when you’re super short on time:

  1. Find a quiet, comfortable space
  2. Close your eyes and notice how your body feels
  3. Take 20 intentional breaths, counting each inhale and exhale
  4. Gently redirect any wandering thoughts
  5. Release tension with a final deep breath

Posted in Exercises + Tips, Health & Wellness, JSC, Try This!

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My Go-To Supplement for Daily Wellness - AG1

My Go-To Supplement for Daily Wellness – AG1

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As a wellness coach with over 15 years of experience, I’ve witnessed the transformative power of a balanced, holistic lifestyle. My passion lies in empowering others to take control of their health through personalized, science-based programs that deliver results while making wellness enjoyable and accessible.

A cornerstone of my daily routine, and a key factor in my own health journey, is AG1. This comprehensive supplement has revolutionized my approach to nutrition, providing essential nutrients in a single, convenient drink. While I strive to obtain nutrients through whole foods, AG1 ensures I meet my foundational nutritional needs, especially given my active lifestyle.

My morning ritual begins with warm lemon water, followed by AG1 mixed in cold water. This kickstarts my day, giving me confidence that my body is well-equipped for the demands of coaching, teaching, workouts, and social interactions.

I’m thrilled to announce that I’ve been chosen as one of just 25 ambassadors for AG1. This opportunity allows me to share the benefits of this remarkable supplement with you, along with exclusive perks.

 

EXCLUSIVELY FOR MY COMMUNITY: 

Get access to this exclusive ambassador-only package:

  • A free one-year supply of D3K2 drops to support bone and heart health.
  • Free AG1 travel packs (10-count) so you never have to miss a day, even on the go.
  • A free 30-day supply of Omega-3 pills, which are crucial for heart and brain health.

This is the perfect opportunity for anyone looking to simplify their health routine while ensuring they get all their essential nutrients in one drink.

 

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HOW TO GET STARTED:

Enjoy exclusive benefits by using MY REFERRAL LINK for your purchase. Complete your order within 90 days on the same device. Questions? I’m here to help!

Wellness is about consistent, positive choices that compound over time. AG1 is just one simple yet powerful step towards better health. Whether you’re starting out or optimizing your routine, AG1 can make a significant difference.

Thank you for letting me share this important part of my daily regimen. Your wellness journey is unique, and I’m here to support you. Let’s embrace better health together!

 

Posted in Community, JSC, Nutrition, Try This!

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Homemade Grain-Free Granola

Homemade Grain + Gluten Free Granola

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As a nutrition coach, one of the biggest challenges I face with my clients is helping them curb their sugar cravings. Granola, a beloved breakfast and snack option, often tops the list of foods I ask them to cut back on. It’s easy to understand why – that sweet, delicious crunch pairs perfectly with milk or yogurt, making it hard to resist.

The Problem with Store-Bought Granola

When shopping for granola for my clients, I’ve found that most options are:

  1. Filled with oats (which some clients need to avoid)
  2. Loaded with processed sugar
  3. Not aligned with many nutritional goals

To put it in perspective, a single cup of typical store-bought granola can contain:

  • Up to 85g of carbohydrates
  • As much as 30g of sugar

That’s an alarmingly high amount for such a small part of your daily nutritional intake!

The Search for a Better Alternative

I recently discovered Paleonola, which has one of the lowest sugar and carb contents among commercial granolas. However, its price point makes it impractical for regular use, especially for clients on a budget.

The Solution: Homemade Healthy Granola

This challenge led me to create my own version – a granola that’s both nutritious and delicious, without unnecessary processed sugar. Here’s what makes this homemade granola special:

  1. Nutrient-Dense: Packed with a variety of nuts and seeds
  2. Low in Sugar: Sweetened with just a bit of maple syrup
  3. Healthy Fats: Baked with coconut oil
  4. Gluten-Free: Naturally free from gluten, suitable for various dietary needs
  5. Customizable: Easy to adapt with different nuts, seeds, and dried fruits based on preferences or availability
  6. Cost-Effective: More affordable than premium store-bought options.

This homemade granola features a combination of nuts and seeds, sweetened with just a bit of maple syrup and baked with coconut oil. It’s naturally gluten-free and nutrient dense, packed with variety of nuts and seeds for optimal nutrition. It’s so simple to make, and you can easily customize it with different nuts, seeds, and dried fruit based on your preferences and what you have at hand. It’s crunchy, flavorful, and so easy to whip up! Give it a try!

Ingredients:

  • 1 cup raw walnuts
  • 1 cup raw pecans
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup shredded coconut or coconut flakes (unsweetened)
  • 1/4 cup coconut oil
  • 1/4 cup real maple syrup
  • 1/4 cup dried cherries
  • 2 teaspoons cinnamon
  • Pinch of sea salt

Directions:

Prepare the Granola:

  1. Preheat your oven to 300°F (165°C) and line a baking sheet with parchment paper.
  2. In a food processor, blend all nuts for 5 – 6 seconds. Nuts should be in very small pieces but not powder.
  3. Pour the mixture in a bowl, add coconut flakes, pumpkin seeds, coconut oil, maple syrup, cinnamon and sea salt. Stir until everything is combined.
  4. Spread the granola mixture in an even layer approximately half inch thick on the prepared baking sheet. Tightly pack the mixture to get big clusters of granola.
  5. Bake for 30 – 45 minutes or until golden brown. Check in to make sure edges don’t burn.
  6. Remove from the oven and let it cool completely (this is the most important part). The granola will crisp up as it cools.
  7. Once cooled, break into clusters. Transfer the granola to a mixing bowl and toss in cherries.
  8. Transfer to an airtight container for storage.

Posted in JSC, Recipes, Sweet Eats

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Sweet Potato Breakfast Tacos

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Craving something healthy yet super satisfying?  These Sweet Potato Tacos are IT! I came across this recipe on Goop and made some modifications to meet my taste buds’ needs ;). Crispy za’atar-seasoned sweet potatoes with fluffy scrambled eggs and crisp purple cabbage, creating a perfect harmony of flavors and textures. The tangy sumac-tossed red onions add a zesty kick, while the creamy avocado tahini sauce ties everything together perfectly.

These tacos are more than just delicious – they’re a great way to add variety to your meals and pack in essential nutrients. The sweet potatoes offer complex carbs for sustained energy, while the eggs provide high-quality protein to keep you full.. It’s the ideal combo for a power-packed breakfast that’ll fuel your day.

The best part? These versatile tacos are a breeze to whip up, making them ideal for breakfast, lunch, or dinner. I also really enjoy eating with my hands so this was a win on all levels for me. Give it a go!

 

INGREDIENTS:

  • 2 tablespoons avocado oil
  • 1 large sweet potato, diced small
  • 4 – 6 eggs
  • sea salt
  • 1 teaspoon za’atar
  • handful of chopped purple cabbage
  • small handful of cilantro leaves
  • ¼ red onion, thinly sliced
  • ½ teaspoon sumac
  • 4 – 6 grain-free tortillas
  • Avocado Tahini Dip

 

DIRECTIONS:

  1. Heat a nonstick skillet over medium heat. Add the avocado oil, sweet potatoes, and a pinch of salt. Cook, stirring frequently, for about 10 – 12 minutes or until the sweet potatoes become browned on the outside and fork-tender.
  2. Add the za’atar and let cook for another minute or so, then remove from the heat. While the potatoes cook, toss the thinly sliced onions with the sumac and a pinch of salt and set aside.
  3. In a separate pan, drizzle avocado oil and scramble 4-6 eggs lightly seasoning with za’atar, salt and pepper.
  4. To assemble the tacos, warm the tortillas (either in a pan or over an open flame if you prefer a little char). Swipe each tortilla with the avocado tahini sauce, then top with a mound of sweet potatoes and eggs. Finish with some of the sumac red onions, a squeeze of lemon, and cilantro. Enjoy!

Posted in JSC, Nutrition, Recipes, Savory Eats

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Tofu Curry with Coconut Rice

Tofu Curry with Coconut Rice

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This Tofu Curry with Coconut Jasmine Rice combines nutrition and flavor in a super satisfying meal that reminds me of home. After researching various curry recipes, I developed this version using essential spices and adding my own twist. The dish features tofu as the main protein, but it works well with a light white fish (cod, halibut) or grilled chicken too.

I typically use whatever vegetables I have on hand, making it a versatile option for using up ingredients. The creamy coconut milk ties everything together, creating a rich curry that pairs perfectly with coconut jasmine rice.

This recipe offers a balance of protein, vegetables, and complex carbohydrates, proving that a nutritious meal can also be delicious and filling. It’s become a regular in my meal rotation due to its flavor and simplicity. Especially for someone always on the go, simple and nutritious meals are always at the top of my list. Give it a go!

Ingredients:

For the Tofu Curry:

  • 1 box extra firm tofu
  • 1 can coconut milk
  • 1/4 cup water
  • 1 red bell pepper, thinly sliced
  • 1 large onion, thinly sliced or diced
  • 7 garlic cloves, minced
  • 2 handfuls of fresh spinach
  • Cilantro, for garnish
  • 2 tablespoons avocado oil
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon garam masala
  • 1 teaspoon coriander powder
  • 1 teaspoon Umami flavoring
  • salt and pepper, to taste

For the Coconut Jasmine Rice:

  • 2 cups Jasmine rice
  • 1 can coconut milk
  • a pinch of salt

Directions:

  1. Prepare the Coconut Jasmine Rice:
    • Rinse the jasmine rice under cold water until the water runs clear.
    • In a pot, combine the rice, coconut milk, and salt. Bring to a boil, then reduce the heat to low, cover, and let it simmer until the rice is tender and the liquid is absorbed (about 15 minutes). I love and use my Zojirushi rice cooker but it does take 60 minutes.
    • Fluff the rice with a fork and set aside.
  2. Cook the Tofu Curry:
    • Wrap the block of tofu in a towel, press and squeeze until excess water is removed. Then break the tofu block into small pieces creating a scrambled texture.
    • In a large pan, heat avocado oil over medium heat. Add the tofu and cook until slightly golden. Remove the tofu and set aside.
    • In the same pan, sauté the onions until they’re soft and translucent. Add the red bell peppers and cook until they start to soften. Add tofu back into the pan.
    • Pour in the coconut milk, add all spices and bring the mixture to a simmer.
    • Add fresh spinach. Stir gently until the spinach wilts and everything is well combined.
    • Let the curry simmer for a few more minutes until it’s heated through and flavors are well integrated.
  3. Assemble the Dish:
    • Serve the tofu curry over a bed of coconut jasmine rice.
    • Garnish with fresh cilantro for a burst of freshness.

Posted in JSC, Nutrition, Recipes, Savory Eats

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Julia's Super Protein Elixir

Julia’s Super Protein Elixir

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When working with my clients on nutrition, I always encourage time restricted feeding of 8 – 10 hours. This allows your digestive system to fully digest and rest for a minimum of 14 – 16 hours. My usual window is 14-15 hours daily so when I am ready to break my fast, I always nourish my body with a nutritious and protein-packed shake. Low in calories and high in nutrients, breaking your fast with a shake that contains numerous vitamins, minerals, micronutrients, antioxidants and protein is always a great way to start the day.

The Importance of Breaking Your Fast with Protein:

Consuming protein as the first meal of the day is crucial, especially after a night of fasting. Protein helps to stabilize blood sugar levels, promotes muscle repair and growth, and keeps you feeling full longer. It provides the building blocks your body needs to function optimally.

 

This is my Super Protein Elixir recipe: 

INGREDIENTS:

DIRECTIONS:

Blend all ingredients together and enjoy!

 

Depending on the needs of my clients, I often modify this base recipe – adding hemp seeds, chia seeds, collagen peptides, spirulina, ashwaghanda, etc –  to optimize them for the day and for their overall wellness, creating an “elixir” customized just for them.

 

 

Posted in Nutrition, Recipes, Smoothies

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Chickpea Tacos (Gluten and Diary Free)

Chickpea Tacos (Gluten + Diary Free)

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Recently, I’ve been leaning towards vegetarian meals so when I came across this recipe on Rainbow Plant Life, I had to give it a try with some additions and modifications, of course. This chickpea taco recipe is a delicious and healthy alternative, perfect for anyone looking for a flavorful plant-based option. Inspired by vibrant, fresh ingredients, these tacos are easy to make and packed with nutrients. They pair wonderfully with my creamy Cilantro Hemp Pesto from a previous post, adding a unique twist that complements the savory chickpeas and crispy red peppers. Top the chickpeas with your favorite taco fillings over a cassava or almond flour Siete tortilla for a gluten and dairy free dish that is so satisfying and tasty. Enjoy!

 

INGREDIENTS:

For Chickpea Taco filling:
  • 1 can of chickpeas, drained
  • 1 small red pepper
  • 2 teaspoons avocado oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon smoked paprika
  • Pinch of cayenne pepper
  • 1 medium lime
  • Cilantro Hemp Pesto

For serving:

DIRECTIONS:

  1. Transfer chickpeas to a clean dish towel or paper towels and gently pat dry, being careful not to smush them. Allow them to dry for 10-15 minutes. Make sure chickpeas are well dried before cooking.
  2. While waiting for chickpeas to dry, slice the red pepper into thin slices. Brush a pan with 1 teaspoon of avocado oil and stir-fry on medium heat until peppers are tender and slightly charred. Remove from heat and set aside.
  3. Add 1 teaspoon of avocado oil and brush the pan to fully coat the non-stick surface. Set on medium heat. Once the pan is hot, add chickpeas and spread evenly in one layer. Cook undisturbed for 2 – 3 minutes, allowing them to brown. Then toss for another 2 – 3 minutes until chickpeas are golden brown and blistered in some spots.
  4. Add salt and spices and toss well to coat all chickpeas. Cook for another 4 – 5 minutes, tossing chickpeas to allow flavors to blend and absorb. Remove from heat, squeeze in lime, and lightly toss again. Set aside.
  5. Prepare the Cilantro Hemp Pesto and place in a small sauce bowl.
  6. On medium heat, place tortillas on a non stick pan and heat for 20 – 30 seconds on each side, flipping 2 – 3 times until certain spots are charred but the tortilla is still soft.
  7. Assemble tacos by spreading the Cilantro Hemp Pesto on the tortilla, then top with chickpeas, red peppers, avocado, cilantro, a squeeze of lime, and a drizzle of olive oil.

Chickpea Tacos (Gluten and Diary Free)

 

Enjoy!

Posted in JSC, Nutrition, Recipes, Savory Eats

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