Monthly Archives: August 2018

Cherry Tomato Avocado Toast

Avocado toast is so simple; you can make it in your office kitchen.

The toast (make sure it’s whole wheat) gives you the complex carbs you need, and the avocado dishes out some great healthy fat.
1.Toast a large piece of Gluten Free Super Seeded Multi Grain Bread.
2.Add 1/4 cup of mashed avocado.
3.Top with 1 sliced yellow cherry tomato.
4.Add a splash of balsamic and chili flakes for heat.

Broiled Grapefruit

What you want is complex carbs, and this simple, delicious breakfast has them in spades.
1.Turn on broiler.
2.Cut grapefruit in half.

Mix 1.5 Tbsp. coconut sugar with 1 teaspoon cinnamon. Mix together.
3.Smooth a thin layer of coconut oil over grapefruit and sprinkle with cinnamon mixture.
4.Place grapefruit on foil lined baking sheet and broil for 2 – 3 minutes until sugar is bubbling. Enjoy!

Chia Pudding

Who knew that the pottery that grows was really a world-class superfood in disguise? Chia seeds are whole grain, and therefore a great alternative to processed grains.
Chia seeds and coconut milk make for a Paleo-friendly pairing in this satisfying breakfast treat high in anti-inflammatory omega-3s. This is another recipe you can make the night before to save yourself time in the morning.

You’ll need:
1. 1/4 cup chia seeds
2. 1 cup light or full-fat coconut milk
3. 1/2 Tbsp. honey

Mix chia seeds, coconut milk, and honey together in a small bowl or glass. Let it set in refrigerator overnight.
Remove from the fridge, and make sure your pudding looks thick and the chia seeds have gelled. Top with fresh fruit and nuts, and enjoy immediately.

Healthy Banana and Almond Granola Clusters

Sweet creaminess and crunch that will trick you into thinking you’re indulging – when you’re really not! This little recipe has plant protein, omega 3 acids, vitamins and wonderful fibre filled complex carbohydrates for days. Feel full, satisfied, and bursting with energy.

You’ll need:
1. 1 cup of almonds
2. 1/2 a cup of walnuts
3. 1 cup of oats
4. 1/2 a cup of sunflower seeds
5. 1/2 a cup of pumpkin seeds
6. 1/2 cup of flaxseeds
7. 3 very ripe bananas
8. 2 Tbsp. of manuka honey
9. 2 Tbsp. of almond butter

For the smoothie bowl:
1. 1 ripe banana
2. 1/2 cup each of blueberries, strawberries and raspberries
3. 1 handful of spinach
4. 1 Tbsp. of almond milk or water

Great Grains Granola Snack Mix: Cranberries Nuts + Seeds

Indian Earth’s granola is lovingly crafted from whole grain rolled oats, honey roasted peanuts, soy nuts, roasted chickpeas, dried cranberries, almonds, and pumpkin seeds.
What’s more – instead of artificial sweeteners, the folks at Indian Earth gently crack the whole wheat berry and add a mix of grains to give their flakes a naturally hearty flavor, and then add fruits and nuts for added sweetness.
The finished product is crispy, tasty, and less processed whole grain cereal, and every serving contains 9g of protein and 4g fiber.
So there you have it, a blend of amazing and healthy breakfast ideas that will help fuel a focused and productive day.

Quoting Oprah, it’s time to “live your best life,” and here’s how:

Love yourself. Every action and every thought, make it tender and supportive. That fragile, little voice inside is listening intently, being shaped by your every judgment — feel good about what she hears.

Quit being critical of your body. You spend way too much time nitpicking what you hate and comparing yourself to others — spend that time celebrating the awesomeness that is you. What you look like isn’t as important as you think because the size of your jeans is no measure for the size of your heart.

Trust your instincts. You know in your heart what’s good for you (like not going to bed at 3 a.m., or baking on the beach with no sunscreen). Don’t be afraid to follow your gut, even if it goes against what other people are doing.

Stop caring about what other people think. Let hurtful, crushing comments roll off you like water on a duck’s back. You don’t need anyone’s approval to know your value. Choose to spend time with people who lift you up. Negativity is contagious. So is positivity.

Do things that make you feel beautiful? When you feel strong, confident, and full of life, it shows.

Don’t let insecurities prevent you from trying new things or doing what makes you happy. Looking good in a bathing suit is not a prerequisite for being good at surfing. Whatever you’ve been itching to try — signing up for that half-marathon, taking snowboard lessons, or traveling an hour away to try flying yoga — if you don’t do it now, it may never happen.

Move every single day, and make it a priority. Some days run five miles, some days take a walk. Life looks different from a bike seat or standing at the top of a mountain, and you’ll experience things and meet people you never would have met before. If you start now, it’ll become a habit. Make sure it’s fun so you stick with it.

Use fitness as therapy. Endorphins are powerful things, and they’re a healthy way to boost your mood when you’re feeling down or upset — way healthier than polishing off an entire pint of Ben & Jerry’s. And bonus points for working out in nature — it amplifies the benefits.

Take care of yourself every single day. With every bite you eat and every minute you spend, ask yourself, “Is this nourishing my body and soul?”

Change isn’t as scary as you think. It may seem brutally hard at first, but it gets easier, I swear, and it’s totally worth it.

Seek help. No one said you have to go at it alone. A strong support system will get you further than you can go on your own.

Arm yourself with information. Don’t just go by assumptions about how you think you need to lose weight — you waste a lot of time making mistakes and even more effort being unhappy about it. Ask experts so you can start seeing progress and stop feeling frustrated.

Never stop feeling like you’re 20. Don’t become too preoccupied with becoming an “adult.” Keep that creative and fun energy going strong, because your mental health is equally as important as your physical health?

Appreciate your changing body and all that it’s able to do. If you think you’re unhappy with the way your body looks now, just wait until things start descending and expanding as you become older. Your body will never be perfect, so celebrate its changes and stop wasting time and energy on wishing for what can't be. Love your body for what it brings to your life.

Cereal Benefits
Cereals have become an integral part of daily food an essential source of energy. The World Health Organization (WHO) also stresses on the nutritional and health benefits of cereals as a foundation of a proper diet.

1. Source of nutrients

It is packed with carbohydrates, proteins, fats, minerals, and vitamins which makes it an excellent source of energy and the best way to kick-start your morning.

2. Maintains Weight

High-fiber foods, like cereal, are an active part of weight management and weight loss as they have a lower energy density. Starting your day with whole grains is a great way to manage your weight.

3. Maintains Blood Sugar Level

Cereals help regulate your blood sugar levels due to their fiber-rich content. People with diabetes benefit from eating wholegrain cereals, showing improvements in insulin sensitivity.

4. Economical

It’s economical, easy to make, easy to transport and easy to store.

5-Heart Friendly

Making cereals a part of your diet can help improve your cardiovascular health. It ensures that you eat less and have more energy which prevents your intake of junk food. High blood cholesterol levels often cause heart disease. Regularly eating cereals that are rich in soluble fiber has been found to reduce the amount of cholesterol in the bloodstream.