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

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.

 

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.

Adding Lemony flavor and hint of Red means Sumac

Cooking with Spice.  I love cooking with spices and fresh herbs the aroma puts me in such a good mood.  Both spices and herbs help create food  traditions or helps the cook, like me, change a dish. While still using the same basic ingredients, you can move from one cuisine to a different one simply by changing the a key spice.  For example have you notice how if you use ginger, turmeric, coriander seeds, chili, cardamom  and cumin you start to think of India, now add chicken and you have a base for a chicken curry.  Now replace some of those spices with Sumac, and you have created a Lebanese or Turkish chicken dish.   Oh you didn’t know you could cook with Sumac.  Its s a wonderful plant seed and it imparts a tangy lemony flavor along with a red tint that makes lamb, chicken, fish and vegetables so tasty.

My first exposure to this wonderful spice was with Ian Hemphill of Herbie’s Spice.  I was taking a spice blending course and we made the best slow roasted tomatoes I  have ever had and the star spice was Sumac.    What a treat and I still make them to this day – 17 years later.

Yet this lovely spice is more then just flavor and color.  It also imparts  medicinal properties.  I was actually surprised and please to learn of all it adds for our health.  Sumac is the common name for Rhus plant  that contains over 250 individual species of flowering plants in the family Anacardiaceae. These plants are found in temperate and tropical regions worldwide, and have a long history of use by indigenous people for medicinal and other uses.

Recent studies done on some  varieties show that sumac has exceptionally high antioxidant properties, improved glycemic control, reduced cholesterol levels and better cardiovascular health!  Bonus attributes for this lovely seed!  Sumac berries may well turn out to be the next super food!

 Cooking with spice is about tradition, creating flavor, loving what you prepare, and maybe HEALTH also!  Dig a little deeper the next time you use a spice or herb and learn more about what you are cooking with.  To your good health!

 

 

Fancy a Monday Cooking Class?

Fancy a Monday Cooking Class?

The start of any week can be so hard when you need to  plan  the family meals, AND ITS MONDAY.   I have an idea for you consider,  why not try adding  at least one NON-MEAT meal per week.   Yes really;  going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity;  going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.    Gee all that just by making a choice to replace meat one or more days per week.  To me totally worth it…but only if the meals are tasty and NOT to hard to make.

Good news, I have the answer for you, my upcoming  cooking class  on May 8th will focused on creating meatless meals.  We  will  create  3 core recipes plus a main meal salad – perfect for winter.   If you are interested please book your ticket here.

And now a bit of history  – The concept of  “Meatless Monday”  is not new NOR is it a  modern trend.  This concept was hatched during WWI in the US to help conserve resources needed for the war effort.   I love it  – was is new once more.

 

I look forward to seeing you,

Patricia

Selenium the little mineral that could…

Selenium the little mineral that could…

Back in 2013  I was looking for the best  foods to eat for better joint health,  and  I stumbled over Selenium.  I really didn’t know too much about this mineral but I did work out I should start eating Brazil Nuts.  I left it at that and went on my marry way.  I didn’t go beyond my joint health so I missed out on understanding what else this mineral does in our bodies and all the wonderful food sources.  So, I went looking for more about Selenium and want to take you with me.  Here we go.

Brazil Nuts

Selenium Wonder

So, what is Selenium?

Selenium is a trace mineral found naturally in soil and in certain foods and there are even small amounts in water.  For us, Selenium plays an important role in our bodies by increasing immunity – less colds and flu, takes part in antioxidant activity that defends against free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism.

According to studies, consuming plenty of naturally occurring selenium has positive antiviral effects, is essential for successful male and female fertility and reproduction, and also reduces the risk of cancer, autoimmune and thyroid diseases.

Wow that’s a lot for a mineral we don’t pay too much attention to.

What are some signs that your body MIGHT be  low in Selenium:

Sudden hair Loss and skin and fingernail discoloration Hair loss comes on relatively quickly and is evenly distributed and or   heavy whitening of the fingernail beds
Low Immunity Pick up colds and flu easily and frequently
Fatigue There are many causes for fatigue, Selenium can be a cause and is normally not looked at as the cause.  So, if your iron and potassium levels are normal, check your selenium as a possible cause.
Brain Fog and Poor Concentration There are many causes of brain fog – Gluten, Sugar, low potassium, low magnesium and it seems low levels Selenium can also be a root cause.
Reproductive Issues – Men and Women Low levels of Selenium can impact a woman’s cycle and men’s sperm production.  Checking your Selenium levels is place to look when you have exhausted all other possible causes.
Hypothyroidism Great Resource HERE

 

Here is how you add Selenium back into your diet

 You have some easy choices to make here, eat a balanced diet and ensure to include #REAL #FOOD that contains Selenium or you can add a supplement.  My personal view on this is to just eat the real food.  Eating the food sources also enables your body to get all the other wonderful nutrients that food has to offer.  However, if you are feeling like you want to boost your intake a supplement can help.  I would suggest you speak with your health care professional to be sure it is safe for you.

The daily recommended amount for selenium depends on your age and is as follows, according to the USDA – I am not sure what the other Countries site:

  • Children 1-3: 20 micrograms/day
  • Children 4-8: 30 micrograms/day
  • Children 9-13: 40 micrograms/day
  • Adults and children 14 and up: 55 micrograms/day
  • Pregnant women: 60 micrograms/day
  • Breastfeeding women: 70 micrograms/day

Best Sources of Selenium

Here are the top 15 foods naturally high in trace mineral selenium (percentages based on RDA of 55 mcg/day for adults):

Brazil Nuts 1 cup: 607 mcg 1,103% DV

 

 

Try eating a few per day as a snack or adding them to your smoothies or look for Almond/Cashew/Brazil Nut Nut Butter – nick named ABC butter.
Eggs

 

1 medium egg: 146 mcg (265% DV)

 

You only need one to meet y our daily requirements
Sunflower Seeds

 

(sesame and Flax also)

 

1 cup: 105 mcg (190% DV)

 

 I have recently started to eat Sunflower Butter and I add a table spoon to my smoothies or spread it on toast.
Liver (from lamb or beef)

 

3 oz/85g.: 99 mcg (180% DV)

 

I wish I had a recipe to support this, but you could try Pate using lovely herbs to help add extra flavor.
Rock fish
3 oz/85g: 64 mcg (116% DV)
Tuna

 

3 oz/85g: 64 mcg (116% DV)

 

Herring Fish

 

3 oz/85g: 39 mcg (71% DV)

 

Chicken

 

 

3 oz/85g: 33.2 mcg (58% DV) Best sources is dark meat – from the back and legs
Salmon

 

3 oz/85g: 31 mcg (56% DV)

 

Canned or fresh.  Look for wild Salmon.  You can make fish cakes/baked or grilled fish
Turkey

 

3 oz/85g: 25 mcg (45% DV)

 

Turkey meatballs
Turkey Chili
Roasted Turkey – best source is the dark meat.
Chia Seeds

 

1 oz/28g: 15.6 mcg (28% DV)

 

Chia seed jam
add to smoothies
Use as and egg replacement
Mushrooms

 

1 cup mixed: 15 mcg (27% DV)

 

So good sautéed and served with eggs.  Or as a risotto or soup.

Shiitake and white button mushrooms are best.

Brown Rice 1 cup contains 19 mcg, 35% of DV Replace white rice full stop and add in brown rice.
Lima and Pinto Beans 1 cup cooked contains 10 mcg ­17% DV Pinto beans are great for RE-fried beans and in Chili
Broccoli

 

Cabbage

 

Spinach

1 cup broccoli contains 2.5 mcg ­ 4% of DV

1 cup cabbage contains 3.5 mcg ­ 6% of DV

 

1 cup spinach contains 3 mcg ­ 5% of DV

 

I think you would agree, there are so many #REAL #FOOD options to help you maintain your selenium levels in your diet.  Unless your health care professional thinks otherwise, dig into some lovely fresh food.

 

Until next time…  Be Warmly Nourished – body and soul