Lifestyle

How to Make Coconut Quinoa

by Admin Mealprep on August 31, 2020 No comments

Coconut Quinoa is super easy to make! You only need 4 ingredients to create a fluffy and slightly sweet batch of quinoa. The ratio to cook quinoa is generally 1:2 (1 cup of quinoa to 2 cups of coconut milk). 

STEP 1: CHOOSE INGREDIENTS

You need quinoa, coconut milk, water, and maple syrup for this recipe!

Coconut Milk: We like to use full-fat coconut milk for our coconut quinoa. It offers the best flavor and the best creamy texture!

Quinoa: You can use any color of quinoa that you would like! We generally have white quinoa in our kitchen, but any color will do.

Sweetener: Maple syrup is one of our favorite natural sweeteners! We love the flavor the maple gives the coconut quinoa. However, feel free to use honey or agave as a sweetener substitute!

STEP 2: LET IT COOK

To prepare the quinoa, place coconut milk, water, maple syrup, and quinoa in a sauce pan and bring it to a boil over high heat.

Next, turn the heat to low, cover the saucepan and let the quinoa cook for about 20 minutes or until the quinoa is cooked!

STEP 3: SERVE

Remove the quinoa from the heat and serve immediately or let the quinoa cool completely before storing it in a meal prep container in the refrigerator for up to 5 days. It’s perfect for meal prep throughout the week!

Read More
Admin MealprepHow to Make Coconut Quinoa

Getting Back on Track After the Holidays

by admin on December 16, 2019 No comments

Remember when a big holiday feast was one day? Nowadays with “friendsmas” and fridges full of leftovers, it’s a week-long of sugar-sweetened potatoes, full-fat cheeses, and treats that can increase cravings and derail healthy eating for a week leading up to the new year. Unfortunately, the damage goes deeper than just increased cravings. Overdoing the starch and sugar can elevate baseline fasting blood sugar for days after the week’s festivities.

Risks of elevated blood glucose.

Elevated fasting blood glucose is linked to an increased risk of Alzheimer’s, metabolic syndrome, and pre-diabetes along with elevated triglycerides and cholesterol. But you don’t even need to hit pre-diabetic glucose numbers (100 and 126 mg/dl.) to put yourself at risk. A review of all of the pre-diabetic and diabetic scientific research confirmed that even elevated blood sugar in the normal range puts you at risk for heart disease, stroke, kidney damage, nerve damage, dementia, and cancer. The normal fasting glucose range is considered 80 to 100 mg/dl., but the risks start as low as 90mg/dl.

Luckily, there are steps you can take to mitigate your blood sugar response. Use these tips today or throughout the holiday season to get a mini-boost of health and hormone balancing.

Wake up and hydrate.

Wake up and drink two large glasses of water to help flush out your system and lower blood glucose levels. It’s especially important if you have been drinking alcohol and might be dehydrated. When you’re dehydrated, the volume of blood decreases, and the blood glucose remains the same, meaning you have more concentrated blood sugar. Drinking water (we recommend 2L) can increase blood volume and decrease glucose concentration.

Move your body!

Start your morning after your feast with a fasted workout to help bring glucose levels down. Intermittent fasting is a great way to mitigate your hormonal responses throughout the season (without giving up on indulgences) and adding in a workout increases the benefits (if you want help figuring out the best type of intermittent fasting for your body,our nutritionist can recommend a few for you).Pick your favorite workout and get moving to burn up stored glycogen in your muscles and bring down elevated blood glucose. No need to HIIT your way back into balance (a gentle yoga flow is fine), but movement is mandatory to burn up elevated glucose.

Sip back into balance.

Shut down lingering cravings post-holiday with a protein-, fat-, and fiber-based green smoothie! Protein, fat and fiber all support blood sugar balance by slowing the absorption rate of glucose.

Unfortunately, one of the side effects of high blood glucose is increased hunger, so a protein-, fat-, and fiber-based meal can not only lower cravings but also satisfies cravings by calming over eight hunger hormones in the body.

Don’t blend up a smoothie loaded with fruit and dates along with the protein, or you will be defeating the purpose of it. The goal is to go low-sugar and low-starch to bring elevated glucose down.

Sugar-detox Smoothie

Ingredients

  • ¼ avocado
  • 2 tablespoons chia or flaxseeds
  • 1 small cucumber (Persian cucumber if available)
  • ¼ cup fresh mint leaves
  • 1 handful of spinach
  • 1 lemon, freshly juiced
  • 1 scoop vanilla protein powder
  • 2 cups unsweetened nut milk

Method:

Add all ingredients to a blender, and blend until smooth. Enjoy!

Read More
adminGetting Back on Track After the Holidays

Befriending Anxiety

by Jennifer Freed, PhD, and Deborah Eden Tull on October 13, 2019 No comments
Fear is helpful in a moment of threat, when it helps us immediately fight, flee, freeze, or faint and play dead. Anxiety, on the other hand, is not helpful. Anxiety is a condition of being fearful of an imagined future or threat. It has become a blanket term—a catchall container for worry, fear, dread, anticipation, and raw nerves. Many of us are anxious, overwhelmed by life’s constant demands and input. But far too many of us are not aware that we have the inner resources to meet anxiety compassionately and skillfully.

Read More
Jennifer Freed, PhD, and Deborah Eden TullBefriending Anxiety

How to Befriend Your Ruminating Mind

by Nina Purewal and Kate Petriw on October 13, 2019 No comments
Sometimes we don’t even know it’s happening: We go from one thought to the next, innocently mulling over an issue. Maybe you’re debating whether a text you received from a friend was off-tone, or maybe you’re making calculated decisions about your next career move. Your mind can’t really help itself. It’s completely natural. It’s your mind’s job to think thoughts. But then you find yourself churning over the same issue again and again, and it’s ruining your focus, souring your mood, and interrupting your sleep—which means you might be ruminating yourself into a lather.

Read More
Nina Purewal and Kate PetriwHow to Befriend Your Ruminating Mind

Body, Mind, Spirit, and Soul

by Dana Childs on October 13, 2019 No comments

The Body

There are times we all feel like our body must be a liar—when we get a big pimple right before an important date or when we bloat before a black-tie event or a high school reunion. Or maybe when we melt inside looking at a picture of the person we’re no longer with and really wish we weren’t feeling that way. In those moments, we long to believe our body is a traitor.

The truth is your body cannot lie. It is always going to be truthful—it knows no other way. Its sole purpose is to take care of you and work hard on your behalf. Our body is constantly giving us signals to let us know what’s off or amiss. That pimple? It could be your body signaling that your hormones are off or that your new face cream isn’t a good fit for your skin, or it could be an emotional message for you to be kind to and accepting of yourself.

Read More
Dana ChildsBody, Mind, Spirit, and Soul

The 8 Known Carcinogens That Lurk in Most Of Our Homes

by admin on September 26, 2019 No comments
Limited daily exposure to toxins is tough in a pretty toxic world, but it’s a reasonable expectation that we all want to kick known carcinogens out of our homes. To that end, we asked Cara Bondi, a green scientists at Seventh Generation, to explain what’s on the top of her list. “It’s important to give context around how things are determined to be carcinogens and how they’re classified,” she explains. “The two classifications that we pay attention to are compounds that are known to be carcinogens—definitively proven, there’s no question about it—and then probably carcinogens. These are ingredients or chemicals that are reasonably anticipated to be carcinogens, they just need a little bit more data to push them over the edge. So for context, we lump those together.” Below Bondi explains what carcinogens can commonly be found in most homes. (For more on kicking toxins out of your home, see The Dirty on Getting Clean.)

Read More
adminThe 8 Known Carcinogens That Lurk in Most Of Our Homes