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.

Comparing Types of Protein Powders

Protein powders are generally rated by their Biological Value (BV). Basically, the higher the BV, the more of the protein your body can use. When choosing a protein powder, keep in mind why you are using it. Also, note that their is a difference between "concentrate" and "isolate."  "Concentrate" contains between 30% and 85% protein and tends to be easier to find and cheaper. "Isolate" contains 90% or more protein, and tends to be more expensive.

Whey:

• probably the most popular of all protein powders, because it is digested quickly. This means your muscles can start using it almost immediately.
• helps reduce muscle soreness, reduce cortisol (stress hormone) levels, and aid in muscle recovery.
• derived from milk.
• BV: 104
• Best used to support muscle recovery post work-out.

Milk (Micellar Casein):

• digested more slowly than whey, providing a gradual release of amino acids over several hours.
• keeps you feeling full longer.
• derived from milk.
• BV: 77
• Best use: to support weight loss and improve health with regular exercise.

Egg:

• digested more slowly than whey, providing a gradual release of amino acids over several hours.
• may help protect against muscle loss and promote muscle growth.
• BV: 100
• Best use: if BV is important to you and you are looking to promote quick muscle gains.

Soy:

• vegetarian.
• most popular and best researched of the plant based protein powders.
• may help reduce high cholesterol and  menopausal symptoms.
• BV: 74
• Best use: to promote overall health.

Hemp:

• vegan.
• BV: 70
• Best use: if you are looking for a vegan protein powder that is also high in fiber.

How much water do you need to drink?

Water, as is often pointed out, is essential to both survival and good health. Your body is made up of about 60 % water. Your cells are bathed in it, contain it, and rely on it to both receive nutrients and to get rid of waste.

It is often quoted that one should drink 8 glasses of water per day. This is a good place to start, but how much you really need depends on a lot of factors. Your water requirements will change depending on:

• how much you weigh
• your exercise/activity level
• the climate (hot, cold, humid, dry, etc)
• the elevation you are at (you need more at higher elevations)
• illness
• if you are pregnant or breastfeeding

A quick way to figure out how much water you need is to take your body weight in pounds, divide it by 2, and drink that many ounces of water. For example, a 150 pound individual would need to drink about 75 ounces of water in a day. ( 150 / 2 = 75 )

Signs of dehydration include:

• fatigue
• sluggishness
• headaches
• loss of appetite
• feeling excessively hot
• light-headedness
• nausea

One of the easiest ways to tell if you are well hydrated is by checking your urine. If you are well-hydrated, your urine will be dilute, and pale in color. A small amount of concentrated, dark-colored urine is a signal you should drink more.