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.