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Smoothies Bowls a way to enjoy smoothies with a spoon instead of drinking them with a straw! Smoothie bowls are a huge upgrade to cereal – a complete nutrient-dense makeover of boring boxed breakfasts. The smoothie is thicker in consistency, use toppings like homemade granola and muesli to add a bit of crunch. View the smoothie bowl base as the “milk,” and the toppings as the cereal, or like granola on a yogurt parfait.
The frozen fruits used in smoothie bowls are great for not only thickening the smoothie, but also for adding natural sweetness and creaminess. Frozen bananas in particular are a perfect foundation for a smoothie bowl, as they hit each of these key points perfectly.
Build a Balanced Smoothie Bowl
The great thing about smoothie bowls is that you are the master of your own destiny. The combinations you create are limited only by your imagination . Every morning can be a unique and exciting adventure–banish boring breakfasts forever. If you need a little guidance though, here’s a list of key components you can refer to when designing your own smoothie bowl:
1. Greens and Other Veggies: kale greens, spinach, romaine, celery, cucumber
2. Frozen Fruits: bananas, apples, pears, kiwis, pineapple, peaches, mango, raspberries, strawberries, blueberries, papaya, lemons, limes, grapefruit, oranges, blood oranges, figs, dates, plums, acai, etc.
Tip: When freezing larger fruits, peel the fruit first, slice or chop it, and then store the chunks in a freezer bag for easy use.
3. Proteins: plant-based protein powders (brown rice, pea, Sunwarrior, Vega, organic grass-fed whey protein, etc.), hemp seeds, chia seeds, nut butters, etc.
4. Healthy Fats: chia seeds, avocados, coconut oil, hemp seeds, and any other nuts and seeds you have on hand
5. Superfoods: bee pollen, maca powder, lucuma, cocoa nibs, spirulina, chlorella, cinnamon, cayenne, young coconut meat, unsweetened shredded coconut, coconut water, avocados, chia seeds, hemp seeds, matcha tea powder, nut milks, sprouted buckwheat groats, raw gluten-free oats, etc. If some of these “superfoods” are new to you, head over to my pantry page on Nutrition Stripped where I share detailed descriptions to find out if they’re right for you. Ice to thicken your smoothie
Liquid: almond or other milks, coconut water, filtered water, etc.
Optional Sweetener: If your smoothie base needs a little additional sweetness, stevia is a great way to add it if you’re watching your carbohydrate intake. Otherwise, any sweetener you use in smoothies will work in a smoothie
The ingredients you add will affect the consistency of your smoothie, so you may need to experiment with different combinations and ratios in order to end up with your ideal smoothie bowl.
YOU WILL NEED:
• 1/2 cup milk of choice
• 1 cup frozen mango chunks
• 1/2 cup frozen strawberries
• 1/2 cup frozen raspberries
• 1 scoop vanilla vegan protein powder (optional, but this adds a rich, thick texture that I love)
• 1/4 cup Greek yogurt or 1/4 avocado (makes it thick)
• optional super foods like flax or chia (anything you want really!)
• enough cold water or more milk to get it moving
Combine all ingredients in a blender until smooth.
CARROT CAKE PROTEIN
YOU WILL NEED:
• 3/4 cup milk of choice (I used Silk Unsweetened Organic Soy)
• 1 sliced and frozen banana
• 1 cup coarsely chopped carrot
• 1 pitted and soaked medjool date
• 1 scoop vegan vanilla protein powder
• 1/2 tsp cinnamon
• 1/4 tsp ginger
• 1 tsp maca powder (optional)
• 2 ice cubes
Place all ingredients in a blender and process until everything is smooth. Add a little cold water or more milk if the smoothie is too thick. Pour into a bowl and top with shredded coconut and cacao nibs, or just slurp it down as
RASPBERRY MELON BAOBAB
• 1/2 cup frozen raspberries
• 1 cup frozen cantaloupe chunks
• 1 cup almond milk
• 1 scoop vanilla protein powder
• 1 tsp baobab powder
• 1/2 tsp psyllium husks (optional)
• 2 tbsp nut butter of choice
• a few ice cubes
Combine all ingredients in your blender and process until smooth. Top with toasted coconut, blueberries and cacao nibs. Drink and enjoy.
Wakame – called the ‘woman’s seaweed’ because it is loaded with osteoporosis-preventing calcium and magnesium and acts as a diuretic (which helps reduce bloating). Wakame’s dark pigment, fucoxanthin, is known to improve insulin resistance, and a scientific study found that fucoxanthin burns fatty tissue.
Nori – This is the purplish-black seaweed often seen wrapped around a small handful of rice in sushi. Among the marine flora, nori is one of the richest in protein (up to 50 percent of the plant’s dry weight), and one sheet has as much fiber as a cup of raw spinach and more omega-3 fatty acids than a cup of avocado. Nori contains vitamins C (a potent antioxidant) and B12 (crucial for cognitive function) and the compound taurine, which helps control cholesterol.
Kombu – Kombu is prized as a source of iodine, which is needed to produce the two key thyroid hormones that control metabolism. The kelp is also rich in fucoidan, a phytochemical that acts as an anticoagulant; a 2011 study found that kombu contains properties that stop clots from forming in blood vessels—which may make it a promising subject for cardiovascular research.
Arame – Arame provides a good amount of potassium, a mineral known among athletes for preventing muscle cramps. Research has shown that arame has antiviral properties, too, and even an antiobesity effect: In a 2010 experiment, researchers discovered that mice on a high-fat diet experienced less weight gain when their food was supplemented with arame powder.
Sea grapes or green caviar – two most popular edible ones. Both have a grape-like appearance and are used in fresh salads. They are commonly found on sandy or muddy sea bottoms in shallow protected areas. The pond cultivation of C. lentillifera has been very successful on Mactan Island, Cebu, in the central Philippines, with markets in Cebu and Manila and some exports to Japan. About 400 ha of ponds are under cultivation, producing 12-15 tonnes of fresh seaweed per hectare per year.
Eating seaweeds could be a danger to those who have allergies. For example: Signs of an allergy to seaweed usually begin within minutes of eating it, but can appear up to two hours later. Key symptoms to look out for are hives, a hoarse voice and wheezing. You may also notice symptoms, such as abdominal pain, diarrhea, difficulty swallowing and itching of the mouth, throat, eyes or skin. An allergy to seaweed may also bring on nausea, lightheadedness or cause fainting in some cases.
Eat seaweed in moderation because 1 cup of seaweed salad has about 130 calories, 25 grams of carbohydrate, 4 grams of sugar, 3 grams of fiber and the real kicker – 900-1200 mg sodium. That’s almost half of a whole day’s worth of sodium in just one cup of seaweed salad. Sodium is an electrolyte that attaches itself to water – the more sodium you eat, the more water you retain which prevents weight loss and increases swelling.
How to eat seaweeds
1. Add spirulina or blue/green algae to your green smoothies or fruit smoothies. I’ve also added it to my green juices, it makes for a fun mix.
2. Make raw maki or sushi veggie rolls, using nori seaweed sheets as the wrapper.
3. Slice up a nori sheet to top your salads or add to wraps for extra crunch.
4. Use Irish Moss in raw pies and desserts to solidify the fillings, and get some extra seaweed into your diet through your sweet tooth.
5. Soak kelp buds and add these to your salads and wraps.
6. Add kelp noodles (these are raw!) to your raw soups, raw salads, or make a raw noodle dish with them.
7. Use soaked kelp buds or your favorite type of seaweed to your salad dressings by blending with quality oils and vinegars. You get a great Asian tasting dressing, and you sneak more seaweed in!
8. Dehydrate nori crackers by blending regular cracker batter and spreading it on a nori sheet. Then dehydrate and watch the salty nori turn into a delicious cracker you can’t put down.
9. Make a seaweed salad with any type of soaked seaweed, sliced cucumbers, and a sprinkle of sesame seeds for an Asian feel.
10. Bring nori sheets on camping or cross country trips, they make for a great dry snack or can be combined with fresh veggies for a super simple wrap.
The rules regarding the collection of seaweeds for personal or commercial use in Australia remains largely unknown to the public. It is because of seaweeds disappearance related to heavy outfall discharges along the metropolitan coast during 1970’s and 1980’s. Seaweeds in Asian countries can be found in public markets.
Tomato sauced tofu with grape seaweed
– 20gr fresh grape seaweed
– 2 pieces of soft tofu.
– 1 tomato
– 1 red chilli
– ½ spoon of vegetarian seasoning powder
– ½ spoon of grinded pepper.
– Put grape seaweed into the fresh water with ice within 5 – 10 minutes, then take it out and drain within the airtight box.
– Cut tofu piece into second, then put in the steaming cooker together with panda to make it flavored.
– Mince tomato and stir well to make dressing. Note, it should be added with a bit of vegetarian seasoning powder and pepper.
– Arrange the tofu in the dish and pour the tomato dressing into the tofu. Put grape seaweed, stripped chilli and pepper over the dish.
– Serve as appetizer or with rice.
Vegetarian salad with Grape seaweed
– 120gr grape seaweed
– 100gr lettuce
– 2 small cucumbers
– 3 tomatoes
– 1 purple onion
– 2 pieces of tofu
– 100gr sugar
– ½ small spoon of cooking oil.
– ½ small spoon of grinded pepper
– ½ small spoon of salt
– Put grape seaweed into the fresh water with ice within 5 – 10 minutes, then take it out and drain within the airtight box.
– Lettuce washing and draining.
– Slice tomato, cucumber, purple onion and tofu.
– Mix well vinegar, sugar, salt, pepper and cooking oil into a bowl to make a sour – sweet seasoning.
– Mix grape seaweed with all vegetables and tofu in a big bowl, then arrange in a dish and pour the seasoning over.
– Enjoy the salad.
30 grams (1 ounce) dry mixed seaweed
1 tablespoon + 1 teaspoon rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon soy sauce
1 tablespoon sugar (you can substitute a 1/2 tablespoon agave)
1/2 teaspoon salt (to taste)
1/2 teaspoon ginger juice
1 tablespoon toasted sesame seeds
1 scallion, finely chopped
Reishi mushroom is a fungus that some people describe as “tough” and “woody” with a bitter taste. Reishi mushrooms are not often used in cooking because they are hard and have a bitter taste, although some people do use them in the same dishes that you might use shitake mushrooms.
Different types of reishi grow all over the world, so you may be able to find some in your area. If you just take the capsules for health benefits, it’s still nice to know what the mushroom looks like in nature. Both wild and cultivated varieties are commercially available. Reishi is such an important herb that it is cultivated throughout Asia and even in America for sale into the United States and the international market.
Color can vary greatly. Ganoderma lucidum and tsugae tend to be brick red, but can be purplish-red or purple. Ganoderma sinensis is black. The color is traditionally held to be very important, as an indicator of function, which we’ll discuss in a moment.
When Ganoderma is growing, even when mature, it has a leathery, slightly spongy feel. But soon after harvesting, the fruiting body (mushroom head and stem) will harden and become quite firm (woody). The fruiting body, the part of the mushroom that has really been associated with Reishi use throughout history, can be stored for a year or two, but eventually will decay. People sometimes keep Reishi mushrooms around for good luck, but they should be consumed within a year or they will be lost.
Reishi mushroom is used for boosting the immune system. It is thus called an immune modulator. The water-soluble polysaccharides, beta-glucans and hetero-beta-glucans, are active ingredients found in the red reishi mushroom, which is the highest-quality form you can get. These polysaccharides boost the immune system, fight tumors and lower blood pressure. Reishi also contains the ling zhi-8 protein, which boosts the immune system, too. Reishi not only stimulates the immune system, it regulates it. That is why this Reishi is beneficial for both the chronically ill and the healthy.
Reishi is an antioxidant that promotes a feeling of overall wellness by eliminating hydroxyl free radicals and improving the body’s ability to use oxygen.
It is believed that reishi mushrooms can suppress the growth of tumors in people with cancer. It can reinforce the membranes in cancerous cells to keep the tumor from spreading. For this reason, they are often used in efforts to prevent cancers.
Reishi is effective at lowering blood pressure and cholesterol levels, thanks to both the polysaccharides, and another active ingredient, triterpenes, which is found in reishi in a class known as ganoderic acids.Reishi mushrooms can improve the flow of blood to the heart and reduce the amount of oxygen the heart consumes. It can help to lower cholesterol.
Reishis are also beneficial for people suffering from asthma and other respiratory conditions because it seems to have a healing effect on the lungs. They are good for building respiratory strength and curbing a cough.
Combine the ingredients in a small pan. Bring to a boil then simmer for 10 minutes or so.
The ancient art of face mapping can help you identify the cause of your blemishes by splitting the face into several sections such as forehead, chin and nose and understanding the different ‘zones‘. Each area reflects a different part of your internal health.
Zones 1 & 3: The Digestive System
Chocolate and spots are a synonymous combination but, in general, high amounts of fat within your diet can lead you to breakout across your forehead. Cleanse your diet with antioxidant-rich green tea and up your water intake to clear this area.
Zone 2: Livre
Alcohol and dairy are said to be the main causes for spots in this area as well as reactions to food allergies. Consult your doctor first if you are worried about intolerance but otherwise.
Zones 4, 6, 8 and 10: Kidneys
Spots close to your ear and even dark circles around the eyes can be caused by dehydration. Make sure you keep well hydrated throughout the day by drinking, at least, eight glasses of water a day and avoiding coffee, tea and salt whenever possible.
Zone 7: Heart
This area is skin is full of dilated pores so make sure your makeup brushes and anything that you bring close to your face are kept clean. Try to reduce high blood pressure for an internal solution to clearing spots in this area. Replace ‘bad’ fats with more fruits, vegetables, nuts and Omega-rich fish and consult your doctor if you have any further heart-related concerns.
Zones 5 & 9: Respiratory system
If you’re a smoker you may find that you are more prone to acne along the tops of your cheeks. However, like most people, increasing your exposure to fresh air with long and regular walks can do wonders for your complexion.
Zone 11 & 13: HormonesFor many women, this zone is a key indicator of stress and hormonal imbalances particularly around a certain time of the month. While there is little to do that can prevent these changes, eating clean with plenty of exercise will do more good than bad for your complexion.
Zone 12: Stomach
If your diet has been loaded with rich and heavy foods then consider a detox or adding more fibre to your diet and exercise to routine to help with digestion.
Zone 14: Illness
Spots here can indicate that your body is trying to fight off bacteria. Take it easy if you begin feeling unwell and drink plenty of water to give your body some time to relax.
If your eyes are the window to your soul, then your face just might be the window to understanding your breakouts, or anything else that’s plaguing your body.
#1ABOVE THE BROWS
According to Chinese medicine, the area above your brows is linked to your gallbladder and liver. If you’re getting breakouts there, try eating less processed or junk food and reduce the amount of fat in your diet.
#2BEETWEEN THE BROWS
Hsu says that breakouts between your brows mean you’re drinking or smoking too much, or eating too many rich foods. “Cut down on rich foods, butter, cheese, and late night snacks,” he advises. “Incorporate more exercise into your routine, and get more sleep.”
Your nose, not surprisingly, is connected to your lungs and heart. To combat breakouts in this area, Hsu recommends cutting back on spicy foods, meat, and salt and replacing them with fruits, veggies, nuts (which are full of good fats like omega-3 and 6). If you’re getting constant breakouts on your nose, check your blood pressure and vitamin B levels—Hsu says that upping your vitamin B intake can help combat flare-ups.
“Chinese medicine is really big on left and right,” Hsu tells us. If you’re breaking out on the left side of your face, he recommends eating what Chinese medicine practitioners refer to as “cooling foods”—think winter melon, cucumber, and the like. The left cheek is more connected to your liver, which Hsu says is the weakest between one to five p.m. in the afternoon. “If you’re having a breakout on your left cheek, try to avoid any strenuous work during that time of day,” he says.
Hsu says the right side cheek is more connected to your lungs. He recommends doing aerobic and breathing exercises early in the morning to strengthen your lungs. The right cheek is also more sugar-focused. “If you’re breaking out on your right cheek, I would recommend cutting back on junk food and sugar, as well as wine, taro, and seafood,” Hsu says.
If you suffer from breakouts around your mouth area, once again, your diet could be to blame. The area around your mouth is associated with your digestive organs, like your intestines and liver. Hsu recommends cutting back on spicy foods and fried foods, while eating more fiber, fruits, and veggies.
“Modern acupuncturists would say that if you break out around your chin, you should get your hormone levels checked,” Hsu says. “Stress can also be a huge part of it.” He recommends drinking spearmint tea and taking omega-3 to soothe these breakouts, as well as talking to your gynecologist about your hormone levels.
Scleroderma is a chronic skin disease, meaning it doesn’t go away. Your doctor can treat your symptoms and help you feel better, though.
The problem is with your immune system, which causes your body to make too much of the protein collagen, an important part of your skin.
As a result, your skin gets thick and tight, and scars can form on your lungs and kidneys. Your blood vessels can thicken and not work the way they should. This leads to tissue damage and high blood pressure.
There are two types:
mainly affects the skin.
There are two kinds of localized scleroderma:
Systemic scleroderma, also called generalized scleroderma, can involve many body parts or systems. There are two kinds of this as well:
For many people with limited scleroderma, the outlook is good, but the disease tends to get worse over time. Sometimes, it can affect the heart and raise blood pressure in the lungs — though this can be treated.
Doctors don’t know what triggers scleroderma. It’s one of a group of conditions known as autoimmune diseases. These happen when your immune system, which usually protects you from germs, turns on your body and causes inflammation of skin and other organs.
Rheumatoid Arthritis (RA) Complications
Think of rheumatoid arthritis (RA) and you probably think of the stiff, painful, and inflamed joints that characterize the disease. But what you might not know is that RA complications can occur in many parts of the body. The autoimmune process that wreaks havoc on the joints can also affect the eyes, lungs, skin, heart and blood vessels, and other organs. The medications you take for RA can have unwanted side effects as well. And, dealing with a chronic disease like RA day in and day out may cause emotional distress. Many people with RA suffer from depression.To manage the complications of rheumatoid arthritis, it’s important to recognize problems early and get appropriate treatment. Here are some potential problems you should be aware of:
Effects on the Skin
One-fifth of people with rheumatoid arthritis develop lumps of tissue called rheumatoid nodules, usually under the skin, particularly on the elbows, forearms, heels, or fingers. The nodules, which may develop gradually or appear suddenly, can be an indication of more severe disease activity. Rheumatoid nodules can also occur in other areas of the body, such as the lungs and heart.
RA-related inflammation of the blood vessels, or vasculitis, can cause changes to the skin and surrounding tissue that can appear as ulcers.
Other types of rashes or skin changes related to RA or medications may be seen in patients. It’s important to alert your doctor regarding any skin rash or sores.
Rheumatoid arthritis can affect the eyes in several ways. Inflammation of the episclera, a thin membrane that covers the sclera, or white of the eye, is a common complication of RA. It is usually mild, but the eye can become red and painful. Scleritis, inflammation of the white of the eye, is more serious and can lead to vision loss.
Having rheumatoid arthritis also puts you at risk of Sjogren’s syndrome, a condition in which the immune system attacks the lacrimal glands, which produce tears. This can cause your eyes to feel gritty and dry. If not treated, dryness can lead to infection and scarring of the conjunctiva (the membrane that covers the eye) and cornea.
All nut milks are really easy to make. You can experiment with almonds, hazelnuts, sunflower seeds, black sesame seeds, pistachios- just about any nut or seed can be used. All will have their own flavour and colour and some are best used for baking, others are better for drinking. I add nut milks to cereals, smoothies and puddings, and gently heat in a pot for a warm drink!
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