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.