Monthly Archives: July 2015

Wild Blueberry & Coconut Popsicles from Medical Medium

Screen Shot 2015-07-20 at 7.51.01 AM

Wild Blueberry & Coconut Popsicles

From Medical Medium – original link here
Ingredients:

  • 2 cups wild blueberries*
  • 2 cups plain unsweetened coconut yogurt
  • 1/4 – 1/2 cup raw honey

    *if you can’t find wild blueberries in your freezer section at your supermarket than regular blueberries can be substituted

Preparation:

1. Mix the wild blueberries and raw honey in a bowl together. (You can also pulse them in a blender, if desired).

2. Assemble the popsicles by alternating a little scoop of the coconut yogurt with a little scoop of the wild blueberry mixture into each popsicle mold, repeating as desired until you’ve reached the top. Swirl gently with a butter knife to give the popsicles a slightly mixed effect.

3. Add popsicle sticks and/or lids and freeze overnight.

Enjoy!

Leave a comment

Filed under Nutrition

Top 10 Reasons To Exercise!

Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that’s required to reap big benefits.

The range of health bonuses now attributed to exercise has surprised even doctors. Many health organizations suggest that regular physical activity may do the following[1]:

  • Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.
  • Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.
  • Prevent heart attacks. Not only does exercise raise “good” HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.
  • Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.
  • Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the cells’ sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.
  • Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.
  • Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.
  • Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.
  • Protect men’s health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.
  • Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

 28636075_m

[1] Mayo Clinic Staff. Mayo Clinic, (2011). Exercise: 7 benefits of regular physical activity. Retrieved from website: http://www.mayoclinic.com/health/exercise/HQ01676

1 Comment

Filed under Health & Wellness

Berry Nutty Breakfast Milkshake

38238912_m

So another high protein breakfast idea which the kids will love is the Berry Nutty Breakfast Milkshake. I call it a milkshake and not a smoothie because kids tend to think a milkshake is more fun and so I’m just playing with words. You can too! So this shake has protein, antioxidants, micronutrients and you can add additional super-nutrients by adding a ‘super’-powder of your choice. My favorite is immune boosting Chaga powder but you can use any one. Just remember if you add a green like spirulina, it will affect the colour of the shake! So this is just a suggestion, you can play around with it but this is one of my favorites.

Ingredients:

1 cup of coconut or almond milk. You can also use a full fat dairy milk

1 cup of organic mixed berries (raspberries, blueberries, cranberries and blackberries)

2 tbsps of nut butter – almond or cashew. You can use peanut but it has a stronger flavor.

1 tsp of Chaga powder extract (optional)

1 tbsp of raw honey

A squeeze of lemon juice and a tiny piece of rind.

Oats or nuts to decorate

Put everything in a blender until smooth. You may need to add more liquid to reach your desired consistency. You can also add ice to make it more of an arctic blast. Top with some oats or nuts and you’re good to go! Of course this is not just for breakfast, it can be a quick snack for those on-the-go moments. Enjoy!

Leave a comment

Filed under Food, Recipes

Egg and Veggie Muffins!

egg-muffins-500x500-kalynskitchen

Adding to my recipes that I’m working on that are high in protein, this is one that kids will love. Baked eggs with veggies. So easy and so good.

Ingredients:

4 pasture raised eggs

1 cup chopped veggies of your choice – tomatoes, onions, broccoli or mushrooms

1/2 cup of shredded organic cheese or goats cheese

salt and pepper

Heat the oven to 350 degrees. Whisk together the 4 eggs. Add the veggies, cheese (optional) and a pinch of salt and pepper. Pour into a muffin tin (with liners) and bake for 15-20 minutes. They can be stored in the fridge for a few days so they can be enjoyed as a quick snack too. Voilà! Enjoy.

5 Comments

Filed under Recipes

Oatmeal with pear and cinnamon

39026953_m

Ingredients:

1 cup of steel cut organic oatmeal

3 cups of water or almond milk

pinch of sea salt

1 organic pear

1 tsp of cinnamon

Making oatmeal from steel cut oats does take longer but it is a healthier option than processed quick oats. Bring the water to a boil in a pot and then add the oats and salt. Bring back up to a boil, then simmer for 20-30 minutes depending on how you like it to taste. While the oats are simmering, peel and dice the pear and put it in a small pot with a little water. You may wish to add some sugar to taste but this is not necessary. Gently bring the pears and water to a boil and simmer for 5 mins.

Once the oats are done, add the soft pears and top with a dash on cinnamon. Enjoy!

3 Comments

Filed under Food, Recipes