Hot Chocolate

Hot chocolate is a delicious treat, but doesn't have to be high in calories, sugar and fat to be satisfying. Try this easy blend to satisfy your sweet tooth. The cayenne pepper adds a subtle kick, and studies have shown that eating spicy foods can temporarily give your metabolism a boost. Cinnamon is known to help regulate blood sugar levels.

Ingredients:

• 1 tablespoon milk
• 1 tablespoon cocoa powder
• 1/2 tablespoon raw cane sugar
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon cinnamon

Combine all ingredients in a mug of your choice. Top up mug with hot water, stir and enjoy!

4 Holiday Spices and Why They Are Good For You!

The holidays are upon us and with them comes many enticing flavors. Cinnamon, cloves, cardamom and nutmeg are just a few of the traditional spices of the season - and all four of them have very real health benefits. Here are just a few health highlights for each of these great spices: 

1. Cinnamon is known to regulate blood sugar and reduce LDL cholesterol levels. It is also effective for menstrual pain and reduction of pain associated with arthritis. Research performed at the University of Texas showed that cinnamon may reduce the proliferation of cancer cells. Cinnamon contains iron, calcium, manganese and fiber as well.
2. Cloves help to relax the smooth lining of the digestive tract, and so can be helpful for vomiting, diarrhea, intestinal gas and stomachaches. Cloves are also known to reduce inflammation and relieve upper respiratory tract infections when taken as a tea.
3. Cardamom is an antioxidant and has anti-inflammatory properties. It aids digestion and is useful for combating nausea, acidity, heartburn, constipation and gas. It can help detoxify the bladder and urinary tract. Cardomom also helps prevent bad breath. 
4. Nutmeg contains calcium, manganese, iron and potassium. It aids sleep and may help prevent Alzheimer's disease. Nutmeg is also known to aid digestion.

Greek Yogurt

Using Greek yogurt in recipes will help you reduce fat without sacrificing flavor. Greek yogurt has a thicker texture than the regular variety because it is strained. The straining removes the liquid whey along with some of the sugar and salt. This straining concentrates the protein and calcium, giving you more per cup than regular yogurt.

Use these conversions to help you make your favorite dishes healthier:

• 1 cup butter = 1/4 cup yogurt + 1/2 cup butter
• 1 cup mayonnaise = 1 cup yogurt
• 1 cup oil = 3/4 cup yogurt
• 1 cup sour cream = 1 cup yogurt

How to Make Almond Milk

Store-bought almond milk tends to have a lot of sugar in it. This recipe will give you lots of flavor without the extra sugar. Enjoy as a drink, on cereal, or blended into a smoothie.

Ingredients:

• 1 cup raw, unsalted almonds , soaked overnight
• 4 cups water
• 1/2 teaspoon vanilla
• 1 tablespoon maple syrup
• a pinch of salt

Puree the soaked nuts and the 4 cups of water. Strain the puree through a cheese cloth to remove any remaining pieces of almond. Stir in vanilla, maple syrup and salt. Keep in the refrigerator and use within 1 week.

Eggs

Eggs are an excellent, affordable source of protein,  B vitamins and vitamin D. A single egg contains less than 80 calories. The protein found in eggs is readily bio-available (which basically means it can be used by your body easily). The protein in the eggs will keep you feeling full longer, thereby helping to prevent over-eating during the rest of the day. Another bonus is that eggs are easy to prepare.

Try using any combination of left-over vegetables and eggs to make a savory frittata for an easy to prepare meal that will satisfy you any time of day. 

5 Negative Effects of Sugar

You have heard it time and time again - too much sugar is bad for you. What you may not know is why. Here are just 5 of the many reasons you should limit your intake of sugar:

1. Sugar promotes abdominal fat. Studies have shown that fructose sugar makes maturing human fat cells fatter and less sensitive to insulin. This means that children with high intakes of fructose (commonly used in processed foods) are at risk for bigger bellies, heart disease and diabetes.
2. Sugar blocks leptin. Leptin is a hormone that tells your brain when you have had enough food. With leptin's effects blocked, you are at greater risk for over-eating.
3. Sugar can damage the body just like alcohol. Some of the issues caused by both sugar and alcohol include hypertension, dyslipidemia, insulin-resistance, malnutrition and liver dysfunction.
4. Sugar can drain your brain power. Studies have shown excessive sugar intake is linked to impaired cognitive function and deficiencies in memory.
5. Sugar decreases your immunity. Sugar temporarily makes your white blood cells less responsive. Stress and too little exercise also weaken the immune system. These three factors are very common in today's most prevelant lifestyles, and are ultimately leading to higher incidence of illness.

None of this is to suggest that you should replace sugar with with artificial sweeteners (which are, by and large, even worse for you than sugar). Just be aware of all of the hidden sources of sugar in your diet and make an effort to decrease your intake. Your body will thank you! 

Rice Pilaf

Brown rice is rich in anti-oxidants, selenium, manganese and fibre. It is highly digestible and promotes bowel regularity. As a whole grain, it has been shown to help prevent heart disease and high cholesterol. Try this recipe as a nutritious side dish.

Ingredients:

• 1 cup brown rice
• 1/2 cup wild rice
• 1 cup pearl barley
• 1/4 cup extra virgin olive oil
• 1 small onion, diced
• 1 cup celery, chopped
• 1 cup mushrooms, sliced
• 2 cups vegetable stock
• 2 cups water

Preheat oven to 350 degrees F. Brown the rice and barley in olive oil until golden, then add all other ingredients. Transfer to a covered casserole dish and cook in preheated oven for 1 hour, or until all liquid is absorbed. 

5 Benefits of Good Posture

Good posture has many health benefits. Good posture will:

1. strengthen your core muscles: a strong core is important in supporting your back. Good posture will engage more of the muscles in your back and abdomen, causing them to strengthen over time.
2. make you look smarter and thinner: good posture is associated with confidence, intelligence and attractiveness. Also, standing tall will stretch out your abdomen, rather than squishing it down and out, so you will look instantly thinner.
3. facilitate breathing: A slumped forward posture will compress the lungs, preventing you from taking deep breaths. This ultimately decreases your body's ability to supply oxygen to your cells and therefore decreases your energy levels and ability to carry out physical activities. Your brain also requires a lot of oxygen to function optimally, so full deep breaths will improve your concentration levels and problem-solving skills.
4. prevent ingrown toe nails: Poor posture can force pressure onto the corner of a toe nail, causing the nail to curve down into the skin. Ingrown toenails are not only painful, but they can also lead to infection.
5. correct jaw alignment: In order to maintain healthy teeth, as well as reduce headaches and pain associated with clenched teeth, your jaw needs to be in alignment. Good posture will allow your jaw to fall into a healthy position. Remember, the only time your top and bottom teeth should touch is when you are chewing.

Pumpkin Chia Muffins

Chia can be used as a substitute for whole grains and is a rich source of omega-3 fatty acids. This means that chia can both help to decrease inflammation in the body and help stabilize blood sugar levels. Add in fibre-rich pumpkin and you have a winning combination!

Pumpkin Chia Muffins

Ingredients:

• 1 tablespoon chia seeds
• 1 1/2 cups whole wheat flour
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 2 teaspoons baking soda
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 1/2 cups pumpkin
• 2 egg whites
• 1/4 cup apple sauce
• 1/2 cup agave nectar
• 1 tablespoon vanilla
• 1/2 cup chopped walnuts

Preheat the oven to 350 degrees F. Mix dry ingredients. In a separate bowl, mix all wet ingredients. Fold wet ingredients and walnuts into the dry mix, until just moistened (do not over mix). Spoon into prepared muffin tins (coated with cooking spray or with paper liners). Bake for 25 - 30 minutes or until a toothpick inserted into the center of a muffin comes out clean. 

Makes 12 muffins.

How to process a pumpkin

Halloween is a fun day filled with many traditions and the jack o' lantern is one of the most common of these. Many people just discard their pumpkins after the trick or treat is finished. Your carefully carved pumpkin is not inevitably destined for a compost pile, however! Here is an easy guide to turning your pumpkin into food. Mashed pumpkin is the base of many tasty fall recipes, ranging from cookies to pie to bread to smoothies. Don't waste money buying canned pumpkin - this method is both better for you and more cost effective.

Step 1: Carve your pumpkin.
Step 2: Remove the outer rind from the pumpkin.
Step 3: Cut the flesh into  1 inch cubes.
Step 4: Steam the pumpkin cubes until they are tender (a fork will enter easily).
Step 5: Using a mixer or food processor, mash the pumpkin.
Step 6: Package your pureed pumpkin! It will keep in the freezer for months.

How to cook a Spaghetti Squash

Spaghetti squash is a great replacement for pasta, as it is full of vitamins and minerals, but has few calories. A 1 cup serving has only 42 calories, but boasts vitamins C, A and B6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K, manganese,potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium. Here is how to cook this great squash:

Preheat oven to 375 degrees F. Cut spaghetti squash in half length wise. Remove seeds (scrape them out with a spoon - just like hollowing out a pumpkin). Place flesh down in shallow pan with about 1 cm of water. Bake for 30-40 minutes. It will be ready when you can pierce the skin easily with a fork.

Once cooked, use a fork to scrape out the inside. The squash will come away in long strands, just like spaghetti.

Get creative with your toppings. It is yummy with just a pasta sauce, but can be a base for just about anything!

Blueberry Oatmeal Smoothie

Blueberries are full of antioxidants and can help prevent high blood pressure as well as ward off abdominal fat. Oatmeal is high in fibre and can help stabilize your blood sugar, decrease levels of "bad" cholesterol, protect against heart disease, and improve your immune response. Try this filling smoothie for a quick-to-make and tasty breakfast.

Ingredients:

• 1 medium banana
• 1 cup blueberries (fresh or frozen)
• 1 cup unsweetened almond milk
• 1 cup cooked oatmeal
• 1 scoop vanilla whey powder
• 1 handful ice 

(Hint: oats can be cooked quickly and easily by placing the oats in a bowl, covering with boiling water, then leaving to soak for about 10 minutes. Alternatively, combine the oats with equal parts water and let soak overnight in the fridge.)

Pumpkin Spice Cookies

More super foods combined in a yummy treat! Pumpkin is an excellent source of vitamin A and fibre, is good for your skin, can help ward of depression and may have cancer fighting properties. Cacao is one of the best natural sources of magnesium and is also a great source of antioxidants and essential minerals like iron and potassium.

Ingredients:

• 1 cup pumpkin
• 1/2 cup raw cane sugar
• 1/2 cup applesauce
• 1 egg
• 1/2 tablespoon vanilla extract
• 2 cups whole wheat flour
• 3 teaspoons baking powder
• 1 teaspoon baking soda
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• 1/2 teaspoon salt
• 1/2 cup cacao nibs
• 1/2 cup chopped walnuts

Combine pumpkin, sugar, applesauce, egg and vanilla. In a seperate bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg and salt. Slowly add flour mixture to the pumpkin mixture and mix well. Stir in the cacao nibs and walnuts. Drop by spoonfuls onto a baking sheet lined with parchment paper. Bake at 350 degrees for 9 to 10 minutes. Cool completely on a wire rack. Store in an airtight container.

Makes 3 dozen cookies.

Sweet Potato Fries

Sweet potatoes are high in vitamin B6, vitamin C and magnesium. They also contain iron, potassium, beta-carotene and vitamin D. The natural sugars they contain are released slowly in the blood stream, which helps maintain a stable blood sugar. Try these instead of regular fries and reap the health benefits!

Sweet Potato Fries

Ingredients:

• 1 large sweet potato, sliced into wedges
• 1/4 teaspoon brown sugar
• 1/4 teaspoon chili poder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon salt

Preheat oven to 400 degrees F. In a bowl, combine spices. Add sweet potatoes and toss to coat. Spread fries out on a cookie sheet covered with parchment paper. Cook 15 minutes, turning once.

5 reasons to drink more water

Water is vital to our bodies and is required to survive. Unfortunately, many of us live in a state of consistent mild dehydration. Here are 5 reasons you should consider adding more water to your day:

1. Better mental performance: mild dehydration not only will dampen your mood, but will also have a negative impact on your memory and concentration. Mild dehydration will make tasks seem more difficult and harder to concentrate on.
2. Combat fatigue: even mild dehydration will make you feel tired, and possibly dizzy. Next time you feel drowsy in the afternoon, try having a glass of cool water. 
3. Decrease wrinkles: think of your skin cells as grapes. When they are full of water, they are plump and firm. Dry them out and they become wrinkly raisins. Now ask yourself, which would you rather look like - a smooth grape, or a lumpy raisin?
4. Aid in weight loss: this is probably the easiest thing you can do to lose extra pounds: ensure you are getting enough water. Weight loss is a mild detoxification process. As you breakdown fat cells, your body needs to get rid of the waste. Help the process along by ensuring you have enough water in your system to move unwanted waste out.
5. Prevent constipation: Constipation is often caused by inadequate water intake. Insufficient water intake will cause fecal matter to form too early in your food's journey through your intestines, resulting in hard stools and constipation.

Check out my blog post titled "How much water do you need to drink?" to help you determine how much water you need each day.

Pecan Pumpkin Muffins

Pecan Pumpkin Muffins

Ingredients:

• 1 1/2 cups whole wheat flour
• 3/4 cup coconut sugar
• 2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon each of allspice, ginger and cloves
• 1 cup cooked, mashed pumpkin
• 1/2 cup milk
• 1 small banana
• 1 egg
• 1/2 cup chopped dates
• 1/2 cup chopped pecans

Preheat oven to 375 degrees F. Combine dry ingredients and spices in a medium bowl. In a large bowl, beat pumpkin, milk, banana and egg. Add dry ingredients and mix until just moistened. Fold in dates and pecans. Spoon into paper-lined muffin tins. Bake about 20 minutes or until tops are golden. 

Makes 12 muffins.

Autumn Foods

Autumn brings with it the traditional harvest time. One of the keys to healthy eating is to eat fresh foods, as they contain more of the vital nutrients we need for optimum health. Here is a list of fresh produce to watch for in the autumn months:

• apples
• cranberries
• melons
• pears
• grapes
• artichokes
• beets
• broccoli
• cabbage
• carrots
• cauliflower
• celery
• corn
• peppers
• potatoes
• salad greens
• spinach
• tomatoes
• winter squash
• zucchini

Quinoa Breakfast Cereal

Quinoa provides protein, antioxidants and essential vitamins. The protein will keep you feeling full longer than a regular breakfast cereal. This recipe is delightful with any kind of berry, so use what is in season.

Ingredients:

• 1/2 cup quinoa
• 3/4 cup water
• 1 sliced banana
• 1 cup strawberries
• 1/3 cup unsalted raw cashews
• 1 tablespoon maple syrup
• 1/2 teaspoon cinnamon
• milk (any kind)

In a saucepan, combine quinoa and water. Bring to a boil, then reduce to a simmer. Simmer until all the water is absorbed. Stir maple syrup and cinnamon into quinoa, then add fruit and cashews and mix gently. Top with your favorite kind of milk.

Makes 2 servings.

10 Tips to Manage Stress

Stress is any reaction to a physical, mental, social or emotional stimulus that elicits a change in our behavior or thoughts. Stress both depletes nutrients and slows digestion. Chronic stress can lead to a number of health problems, including (but not limited to): weakening of the immune system, anxiety, skin and digestive problems, arthritis, Alzheimer's disease, diabetes, osteoporosis, obsessive compulsive disorders and cancer. 

Here are 10 tips to help manage stress:

1. Get regular exercise. Any physical activity will help to clear your mind and keep stress under control. The key, however, is to make sure it is regular exercise - exercising once a month will not do much to relieve stress.
2. Eat a diet or 50 to 75% raw foods. Fresh vegetables and fruits will supply valuable nutrients, and also contain flavonoids, which scavenge damaging free-radicals.
3. Limit intake of caffeine, as it contributes to nervousness and can disrupt sleep.
4. Avoid processed foods and foods that can stress the system, such as: artificial sweeteners, carbonated soft drinks, chocolate, fried foods, junk foods, red meat, sugar, white flour products, alcohol and any foods that contain preservatives or heavy spices.
5. Get adequate sleep each night. The less sleep you get, the more stress will affect you and the more your immune system will weaken.
6. Pursue a hobby. Hobbies can have great stress-relief benefits. Never feel guilty about taking time to do something you enjoy. Your health is important. 
7. Practice deep breathing or meditation.
8. Avoid alcohol, tobacco and mood-altering drugs. While they may provide temporary stress relief, they are not going to help with the problem and will ultimately cause more stress on your system.
9. Learn to laugh. Don't take life to seriously. 
10. If you feel you cannot handle the stresses in your life, please consider seeking outside help. A qualified counselor or practitioner may be able to help you handle your problems and learn effective stress-reduction techniques.

Turkey Meatballs

Turkey Meatballs

Ingredients:

• 1/2 pound extra lean ground turkey
• 1/2 cup finely chopped onion
• 1/2 cup oat bran
• 1 egg
• 1 tablespoon basil
• 1 tablespoon oregano
• 1/2 tablespoon cilantro
• 2 cloves garlic, passed through a garlic press
• 1/2 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper

In a large bowl, combine oat bran, spices and egg. Add remaining ingredients and mix well. Form into meatballs and place on an ungreased baking sheet. Bake at 400 degrees for approximately 20 minutes.

Carageenan

Extracted from seaweeds, carageenan is widely used in the food industry for its stabilizing and thickening properties. It is most often used in dairy and meat products, and is also found in products like soy ice cream and almond milk.

In Europe, carageenan is banned from use in baby foods. In North America, it is widely used in organic foods like juices, chocolate milk, almond milk and baby formulas. Research has shown that carageenan can trigger colitis-like symptoms and promote tumor growth. It has an inflammatory effect in the body - especially in the bowels. Chronic inflammation in the body has been linked to many serious diseases, including, but not limited to, Parkinson's, Alzheimers, heart disease and cancers. Diabetes and glucose intolerance may also be aggravated or triggered by carageenan.

Long story short, read the label on all of your foods and avoid products containing carageenan whenever possible.

10 Tips for Packing Healthy School Lunches

Packing lunches can be frustrating, especially when the food comes home mostly untouched. Here are a few tips to help pack nutritious lunches that kids will love:

1. Involve your child in packing lunch. Take them grocery shopping and help them pick out healthy foods for their lunches. Offer them some healthy options, and ask for their opinion (for example, ask what kind of fruit they would like to take).
2. Involve your child in choosing the containers that lunch gets packed in. Do a practice run and make sure the containers aren't too difficult to open.
3. Use the time it takes to pack lunch as an opportunity to teach about what foods are good for you and why.  Children love to learn and may end up passing their new knowledge on to their friends.
4. Children are usually more keen to get outside for recess than they are about eating lunch. Pack foods that are bite-size and easy to eat quickly.
5. When sending something messy (like orange slices), pack a napkin.
6. Make a bit of extra food for dinner and send leftovers. If your child liked dinner, he or she will probably still like it as lunch the next day.
7. Send foods that are a variety of colors and textures.
8. Make food fun. Try cutting sandwiches, veggies or fruits into interesting shapes.
9. Try to include 3 out of the 4 food groups in a lunch.
10. Try to avoid the stress of packing last-minute lunches. Aim to do most of your prep work the night before. Fruit and vegetables can be cut and packaged, sandwiches can be assembled, juice can be poured into a reusable container.

Power Oatmeal

This recipe provides a great mix of carbohydrates, protein and antioxidants to aid in muscle recovery.

Ingredients:

• 1 cup rolled oats
• 1 cup milk or water
• 1 teaspoon flax seeds
• 1/2 teaspoon pumpkin seeds
• 1/2 teaspoon sunflower seeds
• 1/2 teaspoon seasame seeds
• 1 teaspoon cinnamon
• 1 scoop vanilla protein powder
• 2/3 cup blueberries
• 1 tablespoon walnut pieces

Combine oats, milk, seeds and cinnamon in a saucepan over medium heat. When it reaches the desired consistency, remove from heat and sprinkle protein powder over, then mix in. Top with blueberries and walnuts. 

Serves 1.

Probiotics vs. Prebiotics

Probiotics are healthy or "good" bacteria that live in the digestive tract. They aid in digestion and produce vitamins for us. They also help keep "bad" bacteria in check. Studies have shown that probiotics aid in immune function. Individuals suffering from Crohn's disease, irritable bowel syndrome, ulcerative colitis, lactose intolerance and eczema may benefit from probiotics. Probiotics are also helpful when taking courses of antibiotics, or to reduce the risk of traveler's diarrhea during travel to underdeveloped countries.

Probiotics are often added to more yogurts, milk and cheese products. To get the most benefit from these foods, choose products that contain Lactobacillus and Bifidobacterium strains.

Prebiotics are non-digestible carbohydrates that act as "food" for probiotics. Eating these foods helps probiotics (or "good" bacteria) to proliferate and remain in your digestive system, happily helping you process your food. A few examples of prebiotic foods include bananas, onions, artichokes, asparagus and garlic.

Food Combining

Food combining is aimed at improving digestion. The goal is to allow for the complete digestion of the foods you eat. The theory behind food combination is that all foods are digested by the body at different speeds, and by eating foods that are digested at similar speeds together, you reduce the stress on your digestive system. 

As an example, fruit is digested quickly, whereas protein is digested slowly. Eating these at the same time causes the fruit to stay in your digestive tract longer than necessary, causing potential problems like gas.

Here are some of the basic rules to follow:

• Fruit is best eaten alone on an empty stomach at least 30 minutes before or 3 hours after other meals. 
• Excellent food combinations include high-starch with non-starch vegetables, high-protein with non-starch vegetables, or healthy oils with any type of vegetable.
• Poor food combinations include high-protein with high-starch, high-protein with fruit, or high-starch with fruit.
• Non-starch vegetables include (but are not limited to): asparagus, bell peppers, broccoli, cauliflower, celery, cucumber, garlic, kale, lettuce, onions, spinach, and zuchinni.

You should try to aim to have 50 to 60% of your diet consist of high-water-content, fresh foods like fruits and vegetables. These foods will proide quick energy, vital water, fibre and minerals to assist the body in cleansing and detoxification. The remaining 40% of you diet should be comprised of the more concentrated foods like seeds, whole grains, beans, nuts, lentils, fish and lean meats.

Chia Chocolate Pudding

A rich-tasting, chocolate dessert that uses low-glycemic foods to satisfy your sweet tooth. 

Ingredients:

• 3 tablespoons chia seeds
• 2 tablespoons cocoa powder
• 1 1/2 tablespoons agave nectar
• 1 cup milk (any kind)
• shredded coconut (for garnish)

Stir to combine chia seeds, cocoa, agave nectar and milk. Allow to rest for approximately 30 minutes, stirring occasionally  Pudding is ready when it reaches a tapioca-like consistency. Top with coconut and serve.

Avoid Trans Fats!

Trans fats, or trans-fatty acids, are artificially-produced solid fats that are used to extend shelf-life, add flavor to foods and to improve food texture. They also make food manufacturing less expensive and make food look more attractive. To make trans fats, liquid vegetable oils are heated in the presence of metal catalysts and hydrogen. 

Consumption of trans fats has been linked to an increased risk of diabetes, heart disease and Alzheimer's disease.

Trans fats are not needed by the body and do not contribute to health in any way. It is best to avoid consuming trans fats. Trans fats can be found in:

• deep-fried foods
• ready-to-eat frozen foods
• margarine and shortening
• commercially-baked goods
• convenience foods (eg. icing, puff pastry, granola bars, pie crusts, cake mixes, puddings)
• Liquid coffee whiteners
• Packaged salty  or sweet snacks
• Packaged sweet snacks

To avoid trans fats, read the label! They are listed on most labels under saturated fats. Any product that has the words "hydrogenated" or "partially-hydrogenated" in the ingredients list will contain trans fats. If trans fats aren't specifically mentioned, then try to choose products with less than 5 g of saturated fat per serving. 

Detox Bath

Every day, we are exposed exposed to chemicals. Our bodies have an amazing ability to clear these from our system,  but over time a build-up can occur in our systems, leading to potential health problems. 

All of the following have been linked to toxicity: Parkinson’s, Alzheimer’s, dementia, heart disease, chronic fatigue syndrome, fibromyalgia, cancers, autoimmune diseases, food allergies, digestive diseases, menstrual problems and skin problems.

There are many detox programs and cleanses out there, but many are complicated and can be dangerous if not done properly. So, why detox? While it is impossible to avoid toxin exposure altogether, we can both reduce our exposure and improve our body’s ability and efficiency in eliminating them.

How to draw a detox bath:

1. Add 2 cups Epsom salts and 1 cup baking soda to a standard tub of water. Water should be as hot as you can comfortably stand.
2. Submerge up to your neck. Keep as much of your body under the water as possible. Close your eyes and do deep breathing exercises.
3. Soak for at least 20 minutes.
4. When done soaking, get out of tub slowly and carefully. You may feel dizzy. Follow with a cool shower. Do not use harsh shampoos or soaps, as your pores are now open and will just absorb the chemicals!
5. Apply a natural moisturizer like coconut oil or shea butter. You may use a aluminum-free deodorant, if you desire. Do not use any lotions with perfumes, dyes, or chemicals.
6. Do not eat immediately after a detox bath. Instead, keep yourself well-hydrated before and after by drinking filtered water.
7. Allow yourself time to rest and rejuvenate.

Energy drinks

Most energy drinks contain caffeine, B vitamins and taurine. Caffeine to help you feel alert, B vitamins to boost muscular, nervous and metabolic function, and taurine to enhance neurological function.  They can give a near instant energy boost and can help you to stretch your workout - getting your physical limit. Also, they are convenient.

Having said that, there are more drawbacks then positives with these canned wonders. They are often loaded with sugar, which can lead to obesity and a number of other chronic health problems. They can be addictive, triggering headaches and other withdrawal symptoms when you try to cut them out. They can contribute to psychological problems like anxiety, nervousness and insomnia. They can lead to heart problems such as irregular heart beat and high blood pressure. And, to top it all off, they trigger the release of stress hormones, which, over time, slow your metabolism.

If you do choose to drink energy drinks, follow these tips:

• Limit your intake of energy drinks.
• Drink plenty of water.
• Do not mix energy drinks with alcohol.
• Never give energy drinks to children, or to those who are pregnant or have cardiovascular issues.

Chocolate Roasted Almonds

Almonds are full of nutrients and minerals. This tree nut supports cardiovascular health, promotes weight loss, and may help fight diseases like Alzheimer's and diabetes. 

A serving size of almonds is 1 ounce, or approximately a handful.

Ingredients:

• 1 cup unsalted almonds
• 1 tablespoon cocoa
• 1/2 tablespoon coconut sugar
• 1/2 teaspoon chili powder
• 1/8 teaspoon salt
• water

1. Preheat oven to 300 F. Line baking sheet with parchment paper.
2. Combine cocoa, coconut sugar, chili powder, and salt. 
3. Rinse almonds with water. Add moistened almonds to cocoa mixture and shake to coat. 
4. Spread almonds on baking sheet. Bake for approximately 20 minutes.

Melon Madness Smoothie

A sweet, tropical tasting smoothie that is low in calories and full of nutrients.

Ingredients:

• 1 cup watermelon
• 1 cup cantaloupe
• 1/2 cup coconut water
• 1 banana
• 1 tablespoon chia seeds
• 1 scoop vanilla protein powder
• ice (optional)

Blend all ingredients and serve immediately.

Coconut Berry Smoothie

This smoothie boasts the hydrating power of coconut water and the antioxidants of berries. Also featured are chia seeds, which are regarded as a super food. Chia seeds form an almost gelatinous coating when exposed to liquid that helps prevent spikes in blood sugar. They are also a great source of fibre, manganese, calcium, protein, tryptophan, and omega 3 fatty acids. 

Ingredients:
• 1 cup coconut water
• 1 cup strawberries
• 1 cup blueberries
• 1 banana
• 1 cup ice
• 1 tablespoon chia seeds

Blend all ingredients and serve immediately. Makes 2 servings.

Quinoa Berry Breakfast

Quinoa truly deserves its reputation as a super food. This grain-like seed is a great food to include in your diet, especially if you are very active. Quinoa:

• is a complete protein, containing all 9 essential amino acids.
• contains Iron, which is needed to support oxygen transport in your blood.
• contains Lysine, which promote muscle repair.
• contains Riboflavin (vitamin B2), which supports energy metabolism in both your muscles and brain.
• contains Manganese, which is an antioxidant.
• is a great source of fibre.

Ingredients:

• 1 cup apple juice
• 1/2 cup quinoa
• 1/2 cup sliced strawberries
• 1/2 cup blueberries
• 2 tablespoons pecan or walnut pieces
• 1 teaspoon cinnamon

Rinse quinoa thoroughly. Cook quinoa in apple juice for 10 minutes or until liquid is absorbed. Let rest for about 2 minutes, then mix in berries and nuts.

Fruit and Nut Chocolates

These chocolates not only taste wonderful, but they have benefits over a regular chocolate bar! First of all, by replacing sugar with agave nectar, you can avoid that sugar crash because agave nectar is a low glycemic index sweetener. Nuts give you protein, fibre, vitamins, and healthy fats. Coconut oil supports stress relief, cholesterol level maintenance, weight loss, immune system, and digestion. Coconut oil is also thought to help regulate the metabolism and support bone, hair and skin health.

Ingredients:

• 1/2 cup coconut oil
• 6 heaping tablespoons cocoa powder
• 2 tablespoons agave nectar
• 1/4 teaspoon sea salt
• nuts (try peanuts, cashews, or almonds)
• dried fruit (try raisins, cranberries, or blueberries)

1. Place a few nuts and a few pieces of dried fruit in a chocolate mold.
2. Melt the coconut oil in a saucepan over medium heat. Remove from heat and immediately stir in cocoa, agave, and salt and mix well. Now you have liquid chocolate!
3. Pour liquid chocolate over the nuts and dried fruit. 
4. Place chocolate in the freezer for about 30 minutes. Store in the freezer in an air-tight container.

5 Tips for Healthier Baking

I love to bake. The problem is that baked goods tend to be way too high in sugar, fat, and calories! Here are a easy ways to make your baking a bit healthier without sacrificing any of the flavor:

1. Replace oil with applesauce or a vegetable puree (1:1). This is a super easy replacement that minimizes fat content..
2. Use whole wheat flour instead of white flour. White flour has many nutrients removed during processing. "Enriched" means that some nutrients have been added back, but not all of them! You will gain extra fiber, vitamins, and minerals by using whole wheat flour.
3. Replace sour cream with Greek yogurt  (1:1) for more protein and fewer calories.
4. Add ground flax seeds. Flax seeds add fiber and contain omega-3 fatty acids, which support cardiovascular health. Try adding 2 tablespoons to a batch of cookies.
5. Replace refined, white sugar with raw cane sugar (1:1). Not only is refined sugar bleached, it is also stripped of many nutrients. Raw cane sugar still contains some of the nutrients found in the cane juice, and doesn't have the added chemicals found in refined sugar. It is darker than refined sugar because it still contains some of the molasses, found in sugar cane. Remember though, it is still sugar, so minimizing the amount in your diet will be beneficial long-term.