Slowing Down the Aging Process From the Inside Out!

What if you could slow down your aging process, while increasing your energy?

Do you sometimes find yourself on the energy roller coaster?  Do you wake up, and need coffee to start your day?  Maybe your breakfast is a slice of toast with jam, bowl of boxed cereal, or a glass of bottled juice.  Or maybe you skip breakfast and wait for morning tea or lunch.  Okay, so what does this have to do with energy?  Good question – here we go!

Eating for energy is about one simple strategy: balancing your blood sugar. When we eat a constant stream of sugary foods or go for long stretches without eating, we send our blood sugar levels out of balance and this has a knock-on effect for our hormones.  This manifests as quick bursts of energy followed by exhausting crashes, along with short-term and long-term problems like insomnia, weight gain, mood swings and inflammation.

And guess what effect those long-term problems have on us?  We start to age faster from the INSIDE OUT.

So how do blood sugar levels get out of balance?  Here is a quick breakdown of how sugary foods and refined carbohydrates affect us:

  • A sugary food is eaten (white bread, pastries, sugary beverage like soda, and fruit juice etc.)
  • Food is quickly digested and absorbed, with a surge of sugar rushing into the bloodstream
  • The pancreas secretes insulin to help shuttle that sugar out of the blood and into our cells
  • Our blood sugar levels drop quickly
  • The adrenal glands react, producing the stress hormones cortisol and epinephrine (adrenaline) to help pick blood sugar levels back up
  • These stress hormones peak and then crash
Too much sugar and carbohydrates can put us into a vicious cycle of peaks and crashes that is difficult to escape.

The short-term health impacts of blood sugar imbalance include several common signs, and maybe you have experienced one or more.

Rapid heartbeat Poor focus and concentration Shakiness
Increased blood pressure Cravings for sweets Irritability
Sweating Fatigue Forgetfulness
Mood swings Insomnia Anxiety

Over time, if sugar imbalances aren’t addressed, it will start to take bigger toll on our long-term health – which can worsen as we start to age faster from the inside out:

Weight gain Impaired thyroid function Chronic insomnia
Insulin resistance and diabetes Lowered immunity & increased risk of infections Cognitive issues – inability to think, learn or remember
Anxiety High blood pressure Pain and inflammation
Depression Osteoporosis

So, which foods are best to avoid or are the worst offenders?  Here are the top offenders and might be a good idea to remove them from the fridge and pantry.

Juice Jam Dried fruit
Muffins Corn syrup Alcohol
Doughnuts Cakes Soda
White bread Pasta Ice cream
Cookies White rice Milk chocolate
Bagels Crackers Candy
Honey Rice cakes

 

The secret to blood sugar stabilization, which leads to increased energy as well as better health and aging comes from 5 key concepts. 

PROTEIN. This macro nutrient is essential for healing and repair, and also helps us feel full and satiated. Best sources: eggs, meat, fish, poultry, nuts, seeds, beans, legumes.

FAT. An energy-dense macro nutrient that also helps us feel full and satiated. Best sources: nuts, seeds, healthy oils (coconut, olive, avocado, flax, chia, etc.), fish, ghee, avocado. 

FIBER. High fibre foods take longer to break down, releasing a slow stream of energy rather than a flush of it. This keeps our blood sugar levels steady and even. Best sources: beans, legumes, vegetables, nuts, seeds, fruit, gluten-free whole grains.

EATING REGULARLY. Consuming regular, nutritious meals helps our blood sugar levels to stabilise and prevents them from dropping too low.

LOW GI FOODS. Choosing foods that are low on the glycemic index (more info below) also helps stabilise blood sugar levels.

When you combine the above into each meal, you’ll set yourself on a course of steady, sustained energy that will keep you feeling great all day long.  Here is a recipe for a great breakfast smoothie.

What else can we add into our diets that will help with blood sugar balance, increase energy, and slow down the aging process?  Contact me to discuss some of my favorites.  I would love to hear from you.

 

Healthier Green Smoothie With Essential Oils

Healthier Green Smoothie With Essential Oils

To be honest, I really like to chew my food, so having a smoothie can sometimes put me off.  That’s not the case with this lovely smoothie. I call it my Healthier Green Smoothie.

Elegant Serving a smoothie in a wine glass!

Make every meal special, why not serve your fresh and healthy breakfast smoothie in a wine glass!

Well balanced using fresh spinach, fresh apple -with peel, good fats with flax seeds, hemp seeds, tahini and a medjool date for hit of sweetness wrapped up with fibre and iron.  But what I really love is the addition of essential oils.  For this recipe I choose lemon, lime and ginger.  The lemon and Lime help with your metabolism in the morning and the freshness wakes me up.  I used Ginger for the warming touch it gives and for digestion.

What a perfect breakfast smoothie!

Healthier Green Smoothie With Essential Oils

Prep Time: 5 minutes

Total Time: 5 minutes

2 servings

Bright, well balanced Smoothie that will suit the whole family.

Ingredients

  • 1 red or green apple, core removed
  • 1 to 2 cups Spinach OR Kale
  • 2 cup water
  • 1 tbsp Hemp Seeds
  • 1 tbsp Flax Seeds
  • 1 tbsp Tahini
  • 1 soft medjool date, stone removed
  • pinch of sea salt
  • 3 drops lemon doTERRA Essential Oil
  • 3 drops lime doTERRA Essential Oil
  • 2 drops ginger doTERRA Essential Oil

Instructions

  • Place all the ingredients in a high speed blender and process.
  • Pour finished smoothie into glass of choice - I used a wine glass for fun.
  • Makes enough for 2 serves.

Notes

1. You can use red or green apple. Or other fruit such as Pear or even kiwi fruit.

2. The Essential Oils are an optional extra. You don't need to have them on hand or use them.

https://warmlynourished.com/healthier-green-smoothie-essential-oils/

With Essential Oils

So balances…so fresh…loving the essential oil addition!

The Wonder of Mineral Vegetable Broth – When Bone Broth isn’t and option

The Wonder of Mineral Vegetable Broth – When Bone Broth isn’t and option

For those wanting an alternative for bone broth/stock made from animal sources I have a great recipe for to try.

This recipe is liver detoxing and  mineral dense broth is a great addition to any kitchen.  Once made, this will keep for a week or so in the fridge and months in your freezer.

The trick with making this broth is keep the skin/peels on all the vegetables and include  good quality  KELP.  Kelp is a important sea vegetable rich in minerals including iodine and other key minerals and vitamins.   Similar to bone broth, adding this broth to your diet will help with good health.   As with bone broth, you can use this wonderful broth for cooking and creating great recipes.  I also really enjoy having a warm cup of broth mid morning or late afternoon.

I recommend using a slow cooker for this – however if you don’t have one the stove top will work just fine.

 

The Wonder of Mineral Vegetable Broth – When Bone Broth isn’t and option

Prep Time: 15 minutes

Cook Time: 4 hours

Total Time: 4 hours, 15 minutes

6 liters

This is healthy lovely broth, perfect for liver detoxing. Use the broth as mid morning or late afternoon snack, use for recipes and cooking liquid or to stir-fry veggies instead of using oil.

Ingredients

  • 4 large carrots, unpeeled, well washed, and coarsely chopped.
  • 2 yellow onions (brown skin), unpeeled and quartered
  • 1 head of garlic, whole unpeeled, cut in half to width wide - use less if you don't like garlic
  • 1 cm to 2 cm of fresh ginger, unpeeled and coarsely chopped
  • 1 fennel bulb, coarsely chopped
  • 2 large parsnips, unpeeled, and coarsely chopped
  • 1 leek, including green part, coarsely chopped
  • 1 bunch celery (whole) well washed and coarsely chopped
  • 1 sweet potato, unpeeled, and coarsely chopped
  • 1 20 cm strip of kelp ( OR use Nori Sheets X 5)
  • 10 whole black pepper corns
  • 1 bay leaf (dried or fresh)
  • 10 whole allspice OR juniper berries
  • HOLD off adding salt until the end of cooking
  • 1 bunch of parsley stems (save the leaves for end of cooking)

Instructions

  • In your slow cooker, or stock pot, add all vegetables, seasoning, except salt and parsley leaves.
  • Then add about 6-7 liters of fresh cold water.
  • If using a slow cooker, set the timer to low and cook for 8 hours. If you using a stove top, put the pot on and bring to a boil. Once it boils, reduce the heat and allow to simmer for 4 hours.
  • Add the parsley leaves about 10 minutes before turning off the heat. For your slow cooker, add the parsley about an hour before turning off. Taste your mineral broth at the same time, and add a few pinches up to 1 teaspoon.

Notes

If you use a slow cooker, the cooking time will go up to 8 hours.

Try to hold off add the salt until the last.

https://warmlynourished.com/wonder-mineral-vegetable-broth-bone-broth-isnt-option/

 

 

Home Made After Sport Drink

Home Made After Sport Drink

If you are like me when you finish a BIG WORK OUT,  such as a VERY long walk, or big swim you can feel totally drained. This  happens to me when I have sweated ( NOT glow rather real sweat) and been active for more then 2 hours.  I find my body starts to slow down and I feel drained.    This can be an issue if you need to carry on with what  your are doing.

I am currently training for an annual charity walk taking place at the end of July.  I know from my  training and past walks I feel better and preform better when I am hydrated correctly.  This goes beyond just water, its also important to replace lost electrolytes.  After a bit of research and testing what’s on the market, I turned to coconut water – which is effective at replenishing fluids and electrolytes after exercise. It is comparable to other sports beverages.

The only issue I have with coconut water is its sweet/slightly sour taste which I don’t care for.  However, I do like how quickly I  recover when I drink it.  So I  enhance my coconut water by adding fresh lemon juice – to help with the sweet taste,  a pinch of sea salt – to help with the sour taste, and 1/4 tsp. of  magnesium power –  to help my muscle recovery.

I found my perfect electrolyte drink!After sports without the sugar

I started with coconut water, add the juice of a lemon and a 1/4 tsp of magnesium powder. 

Create – Heat – Eat   Overnight Oats letting time do the work!

Create – Heat – Eat Overnight Oats letting time do the work!

What a great concept, the healthy way to have bircher

Create – Heat – Eat Overnight Oats letting time do the work!

Prep Time: 3 minutes

Total Time: 3 minutes

1

Create – Heat – Eat   Overnight Oats letting time do the work!

What a great concept, the healthy way to have bircher muesli! Overnight oats are healthy more accessible way to have Bircher Muesli and is a healthier alternative.

Ingredients

  • • ¼ cup = one serve/or larger size = ½ cup
  • • 1/2 cup of water = one serve or 1 cup = 2 serves
  • • ½ banana, mashed
  • • 1/4 cup berries, fresh or frozen
  • • 1 tablespoon tahini or nut butter of choice
  • • a handful of chopped walnuts, toasted almonds or pumpkin seeds

Instructions

  • 1. The night before, place oats in a jar or bowl and cover with water. Store in your fridge overnight.
  • 2. In the morning, add all other ingredients.
  • 3. Option to heat the oats if you want. You can put the jar in a pot of cold water and heat them together or in the microwave for 1 to 2 minutes.
  • 4. Stir to mix well, find a nice place to sit and enjoy!

Notes

1. You don't need to use oats, I found quinoa and rice flakes work very well too.

2. You don't need to do this in a jar. Feel free to create in a bowl or other container of your choice.

3. If you don't like cold oats, you can heat them.

4. If you want to add more fat, you could soak the oats in a milk of your choice OR top the oats at service with milk of your choice.

https://warmlynourished.com/create-heat-eat-overnight-oats-letting-time-work/
muesli!  Overnight oats really are healthy more accessible way to have Bircher Muesli –  and because you are not using fruit juice and dairy – is a healthier alternative.  Bonus, you are not restricted to using oats, I have created these wonder jars with quinoa flakes as well as rice flakes.

Create - Heat- Eat

Building Breakfast from the bottom of the Jar up!

The basics are so simple – you need 1/4 cup (per serve) of raw/organic long cooking  rolled oats, water, mason jar with lid.  REALLY that’s all your need.  Adding your touches is what makes this a killer breakfast.  I like to add mashed banana, raspberries (fresh or frozen) Tahini, maple syrup and toasted nuts or seeds. 

Last night I didn’t have all my go to ingredients,  I used what was on hand.  Here is what I created – 1/4 cup oats, 1 medjool date (diced and mashed), 1/4 cup frozen raspberries, 1 spoon almond butter, 1 tsp  raw cacao, and to serve, toasted almonds and pumpkin seeds.  I also heated my oats before eating – I filled a pot with water and put the jar in and heated both together (TIP:  bring the cold water and cold jar up to temp together prevents glass from shattering).   If you are short on time, you can always microwave the jar for about 1-2 minutes for the same result.

See the following recipe for your next FUN breakfast creation!  If you want to create a larger batch easy also.  What you can do, is use 1/4 measure per portion  – for example you want to create 8 portions you would measure 2 full cups.  I would then put this is a large bowl that will fit in your fridge and add the water, about 4 cups.

YUM Chocolate Mousse – With a Twist!

YUM Chocolate Mousse – With a Twist!

Oh what a winner of a dessert! 

I am talking a yummy, creamy, full of chocolate goodness Mousse.  But this one is a bit different, along with rich dark  chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.  The result is the most wonderful whole mouth feel decadent wonder.  This recipe does not contain egg, sugar, or dairy.  Its a whole plant based healthy bomb that just happens to tick all the lovely things about mousse.

Loaded with the good stuff! More Potassium than Bananas.

Using a food processor or high speed blender, this dessert can be yours in 3 minutes.  The only real planning is to ensure you have ripe avocados.  To help the blending process, I do soak the dates in the juice of the oranges for about 10 to 15 minutes or up to an hour.

YUM Chocolate Mousse!

Prep Time: 15 minutes

Total Time: 15 minutes

4

Serving Size: 1/2 cup

YUM Chocolate Mousse!

Oh what a winner of a dessert! I am talking a yummy, creamy, full of chocolate goodness Mousse. But this one is a bit different, along with rich dark chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.

Ingredients

  • 4-8 Medjool Dates (type of date), pitted - SEE NOTE
  • 2 large ripe avocados
  • ½ teaspoon cinnamon
  • Zest and juice of two oranges
  • 1 teaspoon vanilla extract or paste
  • 1/2 cup raw cacao
  • pinch of sea salt

Instructions

  • Make it like so….
  • 1. Add the pitted dates to orange juice and allow to soak for 15 minutes or up to an hour.
  • 2. Combine all the ingredients in a good powerful high-speed blender starting with the soaked dates along with the orange juice, followed by the avocado, cinnamon, vanilla and cocoa and sea salt.
  • 3. Blend for about 30 seconds until smooth and creamy.
  • 4. Add a splash of water to make a lighter mousse. Taste and adjust if needed.
  • 5. Spoon into a bowl and allow to set in the fridge.

Notes

This recipe is loaded with the good stuff:

Fat and potassium from the Avocados Vitamin C from the Oranges Iron and other minerals from the Dates Magnesium and iron from the Raw Cacao

A NOTE ON THE NUMBER OF DATES: If you like less sweet, start with 4 dates. If you are looking for a sweeter mousse add up to 8 dates. Please keep in mind you are also using fresh squeezed orange juice and it can be very sweet also.

https://warmlynourished.com/yum-chocolate-mousse-with-a-twist/

 

Plant Food Bliss

YUMMY Creamy Chocolate Mousse!

Super Food fit for the Gods!

Raw Cacao = Wonder Food

Vit C + Plant bases Iron are a necessary combination

Pure and real food – Dates for sweetness and added iron. Oranges for soaking, adding sweetness and providing the Vit C to help us absorb the iron from the dates.