Berry Awesome

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RASPBERRIES // work like magic on your wrinkles

Raspberries can actually be used as a natural face mask. They also protect the skin against the sun’s rays. The antioxidant powers of vitamin C effectively reduce the age spots and discoloration.

By filling in minor wrinkles, raspberries can help you restore your youthful appearance.

Raspberries can be made into great facial masks for glowing skin, you just need to mix 1 cup of plain yogurt and 2 cups of fresh raspberries, then blend the mixture until it becomes completely smooth. Apply to mixture to your entire face and keep it on for 15 minutes. Wash it off with tepid water.


Today’s snack is something I ate so much during MS150 training. There is no part (in my mind) about bread that is good for you but I feel the rest of this snack is! It’s quick, easy and packed with great nutrients to get you thru till your next meal.

Since I don’t absorb as well, I get hungry VERY frequently. With my job, I am popping from building to building all day long AKA working on the go and spending a lot of time in my car. My car truly has turned into a sample closet (I slang pharma drugs) and a pantry full of protein filled snacks to get me from meal to meal. Some would say it smells of rich cardboard boxes and almond butter…just kidding (or am I?)

I digress, this snack has been a frequent visitor in my car. It it the perfect mix of savory but tart and gives me the energy I need to survive until my next snack attack.

If you need a snack for the couch or on the go, try this messy and delicious Raspberry + Almond Butter Sandwich.

RASPBERRY + ALMOND BUTTER SANDWICH

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INGREDIENTS

2 slices of bread

fresh almond butter

raspberries

OPTIONAL

local honey

  1. Spread the fresh almond butter on both slices of bread
  2. Cut the raspberries in half or with your hands open up the raspberries so that they lie flat on top of the almond butter smothered bread
  3. Place the slices together making a sandwich and smash it together really mashing those raspberries
  4. Enjoy!

116 DAYS IMMUNE SYSTEM HEALTHY

-C

Mango Madness

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MANGOES // cure anemia + help in pregnancy

Mangoes are rich in iron, which makes them beneficial for people suffering from anemia.

A regular, moderate intake of mangoes can help eliminate anemia by increasing the red blood cell count in the body.

Mangoes are also very beneficial for pregnant women, since the iron requirements during pregnancy is extremely essential. Doctors often prescribe iron tablets during pregnancy but instead of supplementation, you can enjoy a healthy iron-rich diet by including mangoes into the mix!

The taste buds during pregnancy usually lose some of their sensitivity, so mangoes will definitely be a treat to your taste buds as well as your iron intake. Win-win!


No, I am not pregnant, but I do like posting info that can be helpful to anyone reading. If you are pregnant or planning on becoming pregnant, apparently iron intake is key. Not only pregnant, but if you are suffering from anemia.

With Celiac disease, anemia is very common since you are not absorbing nutrients properly, more specifically, B12, iron and folate.

I became besties with mangoes while training for the MS150 due to the fact that they help build lean muscle and maintain weight. Not only that but have you ever had one?? They are so so good and refreshing.

Today’s Nice Cream recipe I enjoyed the day after riding 100 miles, while in bed.  It was pure gold. I was able to eat it with a spoon and then when it became all melty I finished it with a straw…all while in bed. No Regrets.

From having friends and family members being pregnant, I hear how hard the first 12-15 weeks can be. Does this look like something that can be enjoyed while feeling like crap? If so, I hope this recipe with be saved and used when you are feeling ill or feeling AWESOME. Bright colored meals not only make me happy but my body, too!

Stray away from those over the counter supplements, more and more research shows that the ingredients aren’t honest. Sadly, these supplements are being sold from our most trusted retailers.

http://newyork.cbslocal.com/2015/02/03/vitamin-supplement-industry-under-fire-for-alleged-mislabeling-false-advertising/

Among tested store brand pills that allegedly came up bogus: ginseng, touted for medical endurance, was found to be little more than ground garlic and rice. Ginko biloba, promoted as a Chinese plant memory enhancer, was reportedly powdered radish and wheat; St. John’s wort: cheap houseplant fillers; Valerian root: powdered peas and beans.

“It is a largely unregulated industry and as a result, it is very difficult to feel confident that what you are taking is what you intend to be taking,” Dr. Kenneth Spaeth said.

Currently, supplements are exempt from the FDA’s strict approval process and essentially operate on the honor code.

Why ingest flavorless iron supplements for your nutrients when you can get the real deal from a delicious mango??

Start today with this Mango and Beet Nice Cream!

MANGO + BEET NICE CREAM

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INGREDIENTS

2 frozen bananas*

2 cups of frozen mangoes**

1 small beet, peeled and chopped

handful of strawberries, blueberries, raspberries

1/2 cup unsweetened almond milk

TOPPINGS OPTIONS

passion fruit

goji berries

mangoes

red berries

  1. Add all ingredients to a blender or food processor and blend until nice
  2. Top with desired fruits
  3. Enjoy with a spoon and finish with a straw!

Notes:

* Peel and cut up the bananas before freezing, your hands will thank you.

** Purchase the bagged frozen mangoes from grocery store for easy smoothie making. Have you ever tried cutting up a mango?? ugh.

107 DAYS IMMUNE SYSTEM HEALTHY!

-C

 

Double Date

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DATES // your perfect energy booster

 

Dates are high in natural sugars like glucose, fructose and sucrose. Therefore, they are a perfect snack for an immediate burst of energy.

Many people around the world use dates for a quick afternoon snack when they are feeling lethargic or sluggish.


Since I don’t consume any form of caffeine I typically have to get creative when that inevitable afternoon crash comes.

(Your body temp drops around 3pm on the reg, causing that lovely afternoon crash)

I have tried jumping jacks to get the blood movin’ but that typically causes some stares, peppermints (eating and smelling it’s oil), and a nice cold-pressed juice but those things can get redundant after a while.

When I found out my newest afternoon snack gave a great energy boost, I was given an even greater incentive to enjoy them.

I challenge you to put down your artificial sweetener filled coffee or your nasty Red Bull -esque energy drink and ingest something natural to help boost your energy.

Do you accept? If so, here is the recipe!

ALMOND BUTTER STUFFED DATES

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Medjool Dates

Almond Butter

Cacao Nibs

Goji Berries

  1. Cut open the center of the date, removing the seed. I use my hands typically but these guys can get pretty sticky.
  2. With a sandwich knife, fill the center of the date with almond butter as well as the top making it look like the date has been dipped into the almond butter.
  3. Roll or sprinkle your toppings onto the almond butter. This recipe can be used with so many other toppings; almonds, pistachios, shredded coconut, etc.
  4. Enjoy!

100 DAYS IMMUNE SYSTEM HEALTHY!!!!!!!!!!

Quick tangent: I cannot believe I have gone this many days without getting a cold, sinus infection, etc. It’s honestly been “always something” since my freshman year of college!! (2005) This is a great feeling and I truly owe all of it to NUTRITION…food truly can be medicine. It’s proven so for me! I really cannot wait to see my friends and loved ones lives and health improve when they realize what you put in your body affect how you feel.

-C

Ch-ch-ch-CHIA {SEEDS}

AdobeStock_87911504-Small-e1445636301302.jpgCHIA SEEDS // high in many important bone nutrients

Chia seeds are high in several nutrients that are important for bone health.

This includes calcium, phosphorous, magnesium and protein. The calcium content in particularly impressive…18% of the RDA in a single ounce.

Gram for gram, this is higher than most dairy products. Chia seeds may be considered an excellent source of calcium for those who do not eat dairy.


 

I must admit, this may be my favorite breakfast to date. The flavors went together so perfectly–imagine a little sweet + tart all at once. (The toppings I chose for this breakfast were– mangoes, cacao nibs, goji berries, passion fruit and a few mint leaves.)

Not only did it taste great but it was very easy to make. The chia pudding I made the night before and then just added the toppings in the morning. Ate this bad boy while getting ready for work, my favorite way to have breakfast.

I slowly have been removing animal products from my diet to help my joint pain and inflammation. After my friend Kristin posted an awful video of how cows are mistreated at certain facilities and how nasty milk truly is being made, it was easy for me to quit the stuff.

Chia seeds have become a big source of calcium for me since removing milk from my diet. If you too have recently cut dairy from your life or have an intolerance, add some chia seeds to your diet to get that calcium! Especially for the females reading, its very important to have good bone health.

Here you go!

BEET CHIA PUDDING

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1 small raw beet (shave the skin off and roughly chop)

6-7 tbs chia seeds

2 cups unsweetened almond milk

1 1/2 tbs of honey or maple syrup

1 teaspoon vanilla extract

  1. In a blender on high speed, add the chopped beets and almond milk until the beet is well pulverized.
  2. Pour into a jar of your choosing and mix in the chia seeds, honey and vanilla, stirring up to a minute to ensure no clumps form.
  3. Let sit overnight to enjoy the next morning or for at least 3-4 hours
  4. Enjoy!

92 DAYS IMMUNE SYSTEM HEALTHY!

Blueberry Yum Yum

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BLUEBERRIES // may help reduce muscle damage after strenuous exercise

Strenuous exercise can lead to muscle soreness and fatigue. This is driven, in part by local inflammation and oxidative stress in the muscle tissue.

Blueberry supplementation may reduce the damage that occurs at the molecular level, minimizing soreness and reduction in muscle performance.

In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.


With MS150 training in full motion, proper recovery is essential. Immediately after a long ride I typically hammer some bananas, coconut water and a whole lot of protein to refuel. Not only is potassium key for post-working recovery but apparently blueberries are too!

This recipe is a fun one because it can be made with leftovers; smoothie and chia pudding leftovers, saving you a lot of time! Nothing better than an easy to make snack pack(ed) with nutritious goodness. Here you go!

Blueberry Smoothie + Chia Pudding Snack Pack

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BLUEBERRY SMOOTHIE INGREDIENTS

1 beet

1 banana

5 strawberries

handful of blueberries

2-4 leaves of mint

1/2 cup almond milk

handful of ice

water for desired consistency

CHIA PUDDING INGREDIENTS

1/4 cup chia seeds

1 cup unsweetened almond milk

1 tsp vanilla extract

1 tbs local honey

GARNISH + LAYERS INGREDIENTS

handful of blueberries

handful of strawberries

1 banana

handful of almonds

handful of goji berries (optional)

  1. The night before mix all of the chia pudding ingredients together in a seal-able container (I use a glass jar), whisk for 1-2 minutes to ensure no clumping and place in the fridge. The chia seeds need minimum 3 hours to set
  2. That night or the next day (smoothies can keep for up to 24 hrs) blend all ingredients for the smoothie and set aside.
  3. Grab a wine glass, jar, or bowl and make your first layer with blueberries.
  4. Add your desired amount of chia pudding into the dish, next. I added just a few inches to my glass.
  5. Next, add a layer of almonds
  6. Pour a few inches worth of the smoothie on top of the almonds
  7. Garnish with 1/2 of the banana…eat the other half as you stand there
  8. Top the rest of the parfait with goji berries, strawberries, blueberries, almonds and some mint.
  9. Enjoy!

67 DAYS IMMUNE SYSTEM HEALTHY!

-C

Power to Goji Berries

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GOJI BERRIES // A nutritional powerhouse

Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit.

Goji berries are also loaded with vitamin C, contain more carotenoids than any other food, have 21 trace minerals and are high in fiber.

Having 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the delicious goji berry is a nutritional powerhouse.


Not only have I cut certain protein sources from my “diet” (animal proteins excluding chicken) due to doctor recs but I am also cycling many miles throughout the week. My current goal in life is not only to get well but to gain weight in the process. With those competing lifestyles I have to eat smart to make sure I don’t lose any weight and that I am getting the right nutrients.

With that being said, I do a lot of research on what is best to fuel my body. When I came across goji berries I felt like I had hit the jackpot…PROTEIN, vitamin C, fiber & iron! All in that little berry–so awesome.

This flavorful fruit really makes breakfasts and snacks fun. So far I have put them in smoothies, chia/yogurt parfaits and on toast with almond butter. Today’s recipe will be for a smoothie I made last week. What ways will you incorporate goji berries into your diet?

GOJI BERRY POWERHOUSE SMOOTHIE

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1 beet

1 banana

5 strawberries

3 dates

handful of goji berries

handful of blueberries

3-5 leaves of mint

2 tbsp of chia seeds, hemp seeds, flax seeds

1/2 cup almond milk (unsweetened)

water for desired consistency

5-7 ice cubes

  1. Add all above ingredients in a blender and enjoy!

 

63 DAYS IMMUNE SYSTEM HEALTHY

-C

Strawberry Feels Forever

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STRAWBERRIES // build a better brain

Sadly, it is very common that aging adults begin losing their memory and control over certain activities, muscles and limbs. This is due to either the natural or premature aging of their brain and nervous system.

Free radicals are the agents responsible for signs of aging because they have an adverse effect on both of these systems.

Due to the activity of free radicals, the brain tissues start degenerating and the nerves become weaker.

The vitamin C and the phytochemicals in strawberries neutralize the effects of these oxidants and rejuvenate the system. Also, strawberries are rich in iodine as well, which is very helpful for regulating the proper functioning of the brain and nervous system.

Potassium, which is found in significant quantities of strawberries, also has been linked to improved cognitive function by increasing the blood flow to the brain.

Research studies on students have shown that when potassium levels are high, concentration, memory and recall abilities seem to be strengthened in test-taking.

There is a good reason why strawberries and bananas are considered “brain food.”


Today’s recipe really can interest many groups; kiddos, students and us aging adults. Basically, if you are a living, breathing human, this recipe will benefit you.

Big in the food-stagram world currently is something delicious called “Nice Cream.” Nice Cream is basically healthy ice cream. The constant ingredient in Nice Cream is frozen bananas and the rest that goes in there is up to you! Imagine a thicker, prettier smoothie.

I personally enjoy these because if you know me well you know I love sorbet ice cream and have a mean sweet tooth and this version gets me further away from diabetes. They take no time to make and can really mix up your morning routine. OH and they’re good for you and your brain! Enjoy!

STRAWBERRY (N)ICE CREAM

3 frozen bananas

2 handfuls of raspberries

handful of blueberries

1 small beet

5 strawberries

2 tbs chia seeds

2 tbs hemp seeds

2 tbs flax seed

1/4 cup almond milk

  1. Mix all above ingredients in either a food processor or blender
  2. Top with berries and chia seeds

-C

 

56 days IMMUNE SYSTEM HEALTHY