High-Protein Blueberry Scones

High-Protein Blueberry Scones

An easy and delicious scone recipe – minus all the butter and sugar! Enjoy this protein-packed treat that is moist, soft with just the right amount of crisp, like traditional scones! Perfect for breakfast or to appease your sweet tooth.

Ingredients:

  • 1 cup all-purpose or flour of choice
  • 1 ⅓ cups oat flour
  • ½ cup vanilla protein powder (or flavour of choice)
  • 1tbsp baking powder
  • ½ tsp salt
  • 3 tbsp coconut sugar
  • ¼ cup unsweetened apple sauce
  • ¼ cup almond milk
  • Juice of 1/2 lemon
  • 1 tsp vanilla extract
  • ½ cup coconut oil (must be very cold, grated)
  • 1 ½ cups fresh blueberries or frozen (not thawed)

Directions:

  • Preheat the oven to 450F, line a baking sheet with parchment paper.
  • Mix the flour, oats, protein powder, baking powder, salt and sugar in a large bowl.
  • In another bowl, mix the apple sauce, plant milk, apple cider vinegar and vanilla extract. Pout into flour mixture. Add cold grated coconut oil – mix until it comes together. Do not overwork – dough should be on the soft, almost sticky!
  • Toss blueberries with 1 tbsp of flour to coat. Fold into dough.
  • Put dough onto baking pan, dust with a small amount of flour, gently shape into a circle. Cut into 10 equal pieces. Bake for about 15-20 minutes until golden brown, crisp on the outside.
  • Top with greek yogurt or nut butter to amp-up your protein intake!

NOTE:
Coconut oil must be solid, NOT soft. Put in freezer for 30 minutes, for easier grating.

Makes 10. Calories 138, Carbs 20g, Fat 4g, Protein 5g

10 Ways to Invigorate Your Mind, Body and Soul

10 Ways to Invigorate Your Mind, Body and Soul

We all need a little revitalization every now and again to simulate our senses, energize our spirit and put a spring in our step. Below are ten great ways to recharge, refocus and steer you in the right direction to a healthier, happier you.

1. Slay The Sweets – Although decadent treats can be oh-so yummy, overindulgence may negatively impact your health.​ Along with spiking blood sugar levels, it can contribute to weight gain, which may lead to other health ailments. And, don’t be fooled by “sweeteners”, as sucralose has been shown to adversely alter the good bacteria in the gut, and aspartame can contribute to chronic illness.​ Yikes!​ Cut it out of your diet.​ Look for substitutes to your favorite sugary treats or drinks.​ Enjoy whole fruits, sparkling water flavored with orange/lemon and a squirt of Stevia or dehydrate fruit and make your own fruit rollups.

2. Popeye Power – Add greens to your diet.​ Spinach (Popeye’s favorite), kale, collards, broccoli, dandelion, whatever dark green veggies you desire. Chock-full of wholesome nutrients, vitamins and minerals, consuming greens as part of your healthy eating regimen will help to protect against heart disease, diabetes and even cancer. It’s no wonder they’re considered a nutritional powerhouse.

3. Even More Green – Drink up some green tea.​ Its nutritional antioxidant properties fight off free radicals in the body, improves brain function and may assist in your fat loss goals. Similarly, it can assist in the prevention of inflammation and keeps that nasty plaque-clogging cholesterol under control.

4. Fall in Love With Your Heart – Do some cardio, as it great for your ticker.​ It opens the arteries, gets the blood flowing and heart pumping.​ And shhh… interval training will give your body an after-burn for up to 8 hours.​ That means following a heart thumping session, you’re still burning calories, just by going about your day. ​

5. Pump Some Iron – Implement resistance training into your daily regimen as it’s beneficial for bone and joint health, building strength and burning fat. One pound of muscle burns 50 calories, and that’s just at rest. And ladies, contrary to popular misconception, lifting weights will not make you big and bulky.​ It would take years with lots of training, supplementation and a strict diet to make you huge like Hercules. So, get to pumping those weights! ​

6. Stretch – Ahhh, your body will love you for it. Sitting behind a desk all day or doing repetitive movements on the job, can tighten and strain the tendons and muscles.​ Stretch them out.​ There are many benefits such as increasing flexibility, mobility and blood circulation. Get yourself in the downward dog position and STRRRETCH, stretch those muscles.

7. A Little R & R – Rest and relaxation is revitalizing for the mind and body.​ Whether you decide to be in your PJ’s all day, sleep, watch movies or lounge at the spa, you need this time to rejuvenate.​Sleep in particular, contributes to better moods, memory and mental alertness, negates many diseases and health problems. So, pull down the blinds or have a cat nap on the massage table, it’s great for your overall health.

8. Purge – Get rid of old clothes and shoes that have been collecting dust and taking space.​ Yes, even those you’re keeping “just in case”.​ If you haven’t used them in couple years, chuck it in the garbage or donation bin – YOU WILL NOT USE IT. ​Out with the old, in with the new. It’s amazing how good it feels to purge and purchase some new digs for your wardrobe.​ Now, go out and get that new knock out dress and strut your stuff!

9. Be a Good Person – Spread a little love. Be nice and compassionate to others.​ Encourage, compliment, motivate and boost somebody up – it will have an invigorating effect on the soul.​ There may be times when someone needs a shoulder to cry on or a little kick in the pants; be that person with good intentions and empathy to share some love and positive vibes.

10. Live A Little – Dust off the bucket list and start putting them into action.​ Whether it’s skydiving, traveling to a foreign country, learning another language or perfecting the art of making a soufflé, embrace the opportunities that are completely open to you.​ After all, life is an open door.​ Go through it, look around and experience what it has to offer!

BETTER Get Your Zzzz’s

BETTER Get Your Zzzz’s

Sleep is essential to improving and sustaining optimum health and vitality; it’s your body’s best natural remedy! With its ability to naturally regenerate and replenish many bodily processes, the recommended 7-8 hours of sleep is ideal in achieving a healthy, invigorated life.

Below are (5) bona fide reasons to get you leaping into bed a little earlier at night:

Better Weight Control
One of the sure ways to sabotage your weight loss and/or maintenance goals is NOT getting the recommended hours of sleep per night. Sleep deprivation has been linked to hormonal changes, thereby increasing appetite. Leptin, a hormone that plays a role in making you feel full, drops when you don’t get enough sleep. When you’re tired, you tend to be hungrier.

Better Memory Function
Our brains need a little solitude during your shut eye hours to renew and process the memories from the day. If you’re always in a state of forgetfulness, it might be time to check in earlier at night. With some good, quality sleep, the brain is able to consolidate, strengthen memories and things we’ve learned throughout the day, thereby, leading to improved memory function during our active, wakeful hours.

Better Sex Life
Ohhh yes! Did you know that due to the lack of sleep, it can lower testosterone levels which can decrease your libido? Yikes! And how many times, have you heard “I’m just too tired tonight?” If that’s the case, your body is telling you something; it’s tired and needs a little more Zzzz’s to regenerate and restore your sex drive.
Get a little shut eye, so you can feel wide eyed and bushy tailed in the bedroom!

Better Health
When you get the Zzz’s your body needs, a stronger immune system will prevail. Sleep can assist in combating the common cold/flu and other viruses, as well as other major health concerns such as hypertension, heart disease and diabetes. Lack of sleep appears to increase the body’s production of cortisol. This “stress” hormone can lead to insulin resistance and disrupt many of your body’s processes, thus, making your immune system more vulnerable and weaker.

Better Thinking
Have you ever felt groggy and had a feeling of brain fog, especially waking in the morning or by mid-afternoon? If the answer is yes, you’re probably not getting enough snoozing hours at night. Sleep deprivation can affect your attention, decision making, creative abilities and cognitive function due to the inability for your brain to properly rest and rejuvenate. So, put on your thinking cap; get to bed early each night and let your brain do the rest!

SMILE!

SMILE!

Keep your pearly whites sparkling clean to maintain a healthy body and strong mind!

Here are some flossin’, good reasons why good dental hygiene should be top of mind and behind your toothbrush:

  • Decrease plaque build-up that may cause inflammation, which could lead to gum–related diseases
  • Prevent gum diseases such as gingivitis and periodontitis by removing nasty bacteria that can live in your mouth
  • Decrease the risk of heart disease, stroke, diabetes and even dementia, which may be correlated to bacteria making its way through the bloodstream
  • Minimize the likeliness of cavities, and resulting fillings
  • Reduce tooth sensitivity and decay – exposure to acidic foods may attack tooth enamel; a consistent dental routine may help alleviate this
  • And, of course, FRESH, clean smelling breath! Ahhh…

Implement these simple, healthful tips to clean up your dental routine:

  • Brush twice a day for optimum preventive dental care
  • Floss after every meal to remove food particles that are lodged in between teeth; not doing so, can lead to bacteria growth
  • Drink water between meals to keep toxins flowing out of the body
  • Brush gently to reduce the risk of enamel wear-down as well as the onset of sensitivity
  • Lightly brush from gum line, down, for upper teeth; gum line, up, for lower teeth. This will aid in preventing recession of your gum line and possibly exposing tooth root
  • Avoid and/or limit acidic foods, as this can contribute to tooth sensitivity – use desensitizing tooth paste, if you’re experiencing sensitivity
  • Visit a dentist on a regular basis to ensure your teeth are in tip-top shape!

Understanding the importance of good, oral hygiene is crucial in realizing the significance teeth play in overall health.  Above and beyond the obvious visual and functional reasons, teeth are a glimpse into what truly lies beneath the surface of our bodies; a window into your health and well-being. Take the time and effort to make your dental health an essential part of your daily regimen – your teeth, mind and body will thank you for it!

It’s Cardio Time

It’s Cardio Time

Lace up the runners, put in the ear buds and get moving for hearts sake! 

Implementing cardio into your routine is one sure way to get you on the road to good health and longevity. In order for your heart to build and sustain strength, it requires much needed attention on a regular basis to achieve the gains it whole heartedly deserves. As you become active, this vital, life-sustaining muscle kicks into high gear and delivers the body with many healthful benefits such as proper blood circulation, promoting elimination of waste, increasing metabolism and improved workout recovery. 

CRANK It Up
Get into a blood pumping routine of running, walking or cycling, as it will assist in cranking up your metabolism, thereby, assisting to burn off those unwanted pounds. And, if your goal is to build and maintain muscle mass, the key is to keep your heart-thumping sessions short and intense, i.e. interval training. Whether trying to lose weight or achieve a toned physique, if on a calorie restricted diet in combination with excessive cardio, your body will start to burn muscle not fat, which is a big no-no.
Get moving 3-4 times a week to rev up your metabolism in order to achieve the positive results of your fat-blasting, muscle building goals!

Want NOT
The elimination of toxins is vital in obtaining a vibrant, illness-free body. With the inclusion of cardio into your daily regimen, it will assist in the removal of unwanted poisons that thrive in an inactive, unbalanced environment. As you get moving and elevate your pulse rate, the respiratory system carries oxygen throughout the body and removes carbon dioxide from the blood, hence, purging waste components and delivering good blood circulation.

Recover-YAY!
Chisel down your recovery time with moderately paced cardio exercises. Going for a walk or a light jog has been shown to remove byproducts during a workout session, helping to reduce the onset of muscle soreness. As your heart gets pumping, it delivers oxygen-rich blood throughout the body to repair and rebuild muscle tissues.
In addition, conditioning your body with regular cardiovascular exercise, improves your hearts capacity so it doesn’t have to work as hard to pump blood. If your heart can perform its job efficiently, it’ll keeping you in tip-top shape and allow you to execute simple daily exercises with ease, like walking up the stairs!

Cardio is all about getting a move on and boosting the pulse rate. If you’re just starting out, find an activity that will help achieve this. Whether it’s hiking, running or going for a bike ride; keep it consistent in your daily life and build from there. As your fitness level increases, look at interval training, HIIT training or partake in an organized sport. Whatever your fitness level – beginner, intermediate or advanced – the idea is to simply love your heart and get it pumping for a healthier, stronger, happier YOU!

Makin’ Me Coco-Nuts

Makin’ Me Coco-Nuts

Coconuts have received rave reviews in recent years over its many health benefits from improving metabolic health, lowering the risk of heart disease, boosting brain function to maintaining healthy, youthful skin and promoting oral health; it’s no wonder we’re all jumping on the bandwagon.

Below is a delicious, healthy recipe that’ll make you go crazy for coconuts – enjoy!

Buying Tip: Purchase VIRGIN coconut oil. It’s unrefined (not from chemically bleached and deodorized coconut meat), but instead, extracted from the fruit of fresh, mature coconuts without using high temperatures or chemicals.

COCONUT OATMEAL MACAROONS

Duration 25mins      Cook Time 15mins        Prep Time 10mins      Servings 24 Macaroons

Ingredients:
1 cup unsweetened apple sauce*
3 cups oats
1 scoop protein powder (any flavor you fancy!)
1 TBSP cinnamon
1 TSP baking soda
2 egg whites
1/3 cup melted coconut oil
1 TSP vanilla
¼ cup agave syrup
¾ cup of unsweetened shredded coconut
½ cup raisins**

Preparation:
1. Preheat oven to 350F. Line a large baking sheet with parchment paper.
2. In a large bowl, combine dry ingredients.
3. In another medium bowl, whisk together egg whites, melted coconut oil, vanilla and agave syrup, until well combined.
4. Pour wet ingredients into dry ingredients. Mix well.
5. Fold in coconut and raisins.
6. Using a scoop or tablespoon, form mixture into mounds than place onto baking sheet, spacing about 1 inch apart.
7. Bake for 15 mins, or until lightly browned on top and bottom.
8. Let macaroons cool on the baking sheet for 5 minutes, then transfer to plate.

Substitutions:
* 1 cup of pumpkin puree
** ½ cup of cranberries or dark chocolate chips

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Smile; Inchoate; Thwart; Rise/Set; Rush; Luminescent; Awakening; Deplete