8 oz of unsweetened flaxseed milk
2 TBSP of cocoa powder
1 scoop of chocolate protein powder (with Stevia)
½ cup of dark frozen cherries
(You can use frozen fruit or add ice according to desired thickness.)
Flax, raw cocoa and cherries are high in ORAC value. An ORAC value is the antioxidant value, also known as oxygen radical absorbance capacity.
A minimal intake of ORAC units is 5000 units per day.
Dark chocolate has an ORAC value of 20,816
Flaxseed has an ORAC value of 19,600
Dark cherries have an ORAC value of 1,500
Also….. flax is high in omega-3 fatty acids, cherries contain anthocyanin and cocoa contains flavanols, all of which help fight inflammation naturally.
• By skipping breakfast and working out on an empty stomach, you will have a better working memory in the mid-afternoon and have less mental fatigue and tension later in the day.
• The timing of breakfast impacts your body’s responses to exercise. Exercising in a fasted state improves glucose and insulin parameters, lowering your risk of insulin resistance and Type 2 diabetes.
• Skipping breakfast before exercise helps curb food intake for the remainder of the day, resulting in an overall energy deficit of about 400 calories.
• By skipping breakfast and working out on an empty stomach, you will have a better working memory in the midafternoon and have less mental fatigue and tension later in the day.
• Fasted exercise is particularly effective for fat loss. Previous research has shown aerobic training in a fasted state lowers both total body weight and body fat percentage, while exercising in a fed state decreases total weight only.
• Fasted exercise may also boost growth hormone and testosterone production, help prevent depression and optimize tissue regeneration.
• If you need to eat prior to exercise, consume whey protein (20 grams) 30 to 60 minutes before resistance training to boost your body's metabolism for as much as 24 hours after your workout.
• After an intense work out, follow up with a high-quality protein meal to prevent muscle wasting and promote repair.
September is National Self Improvement Month
Posted on September 02 by Heather Duquette-Wolf
in Blog
September is National Self Improvement Month, and that means if you've been looking for a reason to set new goals, drop bad habits, eliminate negative thinking, and improve yourself - now is your time!
Self-improvement does not mean you will break down all your faults and flood your mind with negative self-talk. Instead, it is an opportunity to reflect on and assess where you could improve and how you are taking care of yourself.
I hope you enjoy this issue filled with my favorite tips to inspire my clients' physical, mental, and spiritual growth!
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Ingredients
- 3 tbsp olive or coconut oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 tbsp curry powder
- 1 tsp cinnamon
- 1 tsp paprika
- 1/2 tsp cayenne pepper
- 1 bay leaf
- 1/2 tsp granulated sugar
- 1/4 tsp salt
- 1-19 oz can of chickpeas, rinsed and drained
- 1 small cauliflower, cut into bite-sized pieces
- 1 cup frozen green peas
- 3/4 cup low sodium vegetable broth
- 3/4 cup coconut milk
- 10 sprigs cilantro, chopped
Directions
In a large skillet, heat oil. Add onion and garlic and sauté until they start to brown. Stir in curry powder, cinnamon, paprika, cayenne pepper, bay leaf, ginger, sugar, and salt. Stir until fragrant, about 2 minutes.
Add chickpeas, cauliflower, and peas. Stir in broth and coconut milk. Bring to a boil then reduce heat to simmer for 20-25 minutes, or until cauliflower is tender. Remove from heat.
Remove bay leaf. Garnish with cilantro and serve.
(If you want a lower carb dish, simply omit the green peas)
Serves 8
Are you trying to quit coffee or energy drinks?
Posted on August 24 by Heather Duquette-Wolf
in Blog
The second-most consumed beverage on the planet, tea provides antioxidants that may be associated with health benefits and delivers tastes ranging from fruity to floral to smoked.
These tea varieties are the most common and deliver distinct flavors:
Black: The most caffeinated variety, black tea delivers very robust and full-bodied flavors ranging from malty to cocoa.
Oolong: A slight step down in caffeination, oolong or “black dragon” tea can still be bold but tends to taste sweeter and has toasty notes.
Green: With less caffeine than darker varieties, green tea provides earthy, grassy and slightly bitter notes.
White: The most delicate of teas and low in caffeine, white tea tends to have a light, smooth and honey-like taste.
Herbal/fruit: Containing little or no caffeine, these “teas” are not sourced from tea plants but rather from fruits, herbs and flowers that, when dried, provide an array of flavors such as floral, lavender, citrus and berries.
