Tropical Chia Pudding

Chia pudding is SO easy to make, it literally comes together in minutes. I prefer it once it has set overnight in the fridge but you don’t have to wait that long (that’s why i have put 4 – 12 h in the cook time bracket) . Chia seeds are packed with fiber, essential fats, and calcium to boot!

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Mango is one of my favorite fruits and absolutely easy to find here in Hong Kong and Macau – in fact – Southeast Asia. It’s high in sugar, like most fruit from the tropics and has many nutritional benefits. Mango is great for the skin as it is loaded with antioxidants. It also fights breast and colon cancers and has vision protecting properties.

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Mango Chia pudding
Serves 2
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Prep Time
15 min
Cook Time
12 hr
Prep Time
15 min
Cook Time
12 hr
Ingredients
  1. 2 sweet and juicy mangoes
  2. 1 cup of coconut milk
  3. 2 pitted dates
  4. 1/4 cup chia seeds
  5. 1/4 tsp vanilla extract
  6. 1/2 cup of raw nuts and seeds
Instructions
  1. Start blending the mango until you have a thick sauce.
  2. Pour the mango sauce evenly into 2 glasses or bowls. Set in the fridge.
  3. Blend the coconut milk and two dates until smooth.
  4. Pour the sweetened milk into a small mixing bowl.
  5. Stir the milk, chia seeds, and vanilla until it becomes a thick pudding. Stir constantly for 3-4 minutes then let stand for about 5 minutes to thicken.
  6. Pour the chia mixture on top of the mango sauce in even portions.
  7. Allow to set overnight.
  8. Be sure to cover if you are storing over 1 day, it lasts 4 days in the fridge, covered.
  9. Serve with chopped nuts.
Notes
  1. If you have difficulty with tropical fruits like Mango, you can substitute with a fruit of your choice in this recipe. Fresh or frozen will work here. The consistency should be like a thick smoothie.
  2. If there is too much liquid in the mango portion it will not set up at all. If you are having issues add 1/4 cup of raw coconut meat, that should for sure make it set up and I’ve made it like that many times.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Happy Brand New You!!!

2017

OMG 15 days have passed since we have welcomed 2017 and yes, It has been ages since my last post, I am well aware…since March last year to be more precise (WOWWW)…. However…However… this is not without good reason. And in this instance that reason takes the unmistakable shape of Relocation with pretty much brand new everything! Brand new location, brand new flat, brand new routines, schools for the girls, brand new community, new friendships, new neighbours and everything else you can imagine. After five years of living in our beloved Apartment in Taipa and after counting endless months (more than a handle ;)) in Macau, we upped sticks to the sticks…. well to not that far…to our dear neighbour –> Hong Kong… But more about that later, Now we focus on keep going into 2017 right, we focus on keep rolling with the Resolutions, we focus on keep going recharged, rejuvenated and absolutely ready to embrace this brand new chapter of 365 pages.

The new year is the perfect time for a clean start and a new outlook on what you want to achieve this year. Whether is boosting your endurance, getting into shape or simply make more time for yourself, consider this a chance to make your brightest dreams a reality. It’s  an opportunity to reflect on the past and to challenge yourself to new begginings. This is the time to Dream Big – and start the change NOW – and you don’t need to relocate like I did.

Want to clean up your diet and choose healthy foods that will also help you to drop the unwanted kgs? Conquer the clutter; over scheduling (yep, I know!!), and other unwanted obstacles that often stand in your way? Whatever your hopes and wishes are for the coming year, use the turning of the calendar to put them into action.

It all starts with you and Don’t wait for a Monday or the 1st of the Next Month. Start Now!!!

If you are new to fitness or coming back after a long layoff – it happens to all of us – turn to my special “Beginners Fitness guide for Women” which includes comprehensive workouts and an easy and affordable diet plan that you can follow. You will also find easy and yummy pre-post/post-workout snacks in our recipe menu and don’t forget to share/tag your New-Year New-You goals and accomplishments with our brand new #thebodybymari on Instagram.

Happy and Healthy New Year Everyone

XX

 

 

 

 

Guilt Free Banana Pancakes

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These pancakes are vegan, gluten and sugar-free and it’s the best pancakes recipe I’ve ever tried, it’s so awesome and really easy to make. This is a healthy version of pancakes with less cholesterol and fat than other recipes. It tastes amazing, you’re gonna love it too.

Guilt Free Banana Pancakes
You’re gonna love these pancakes because they are soft, fluffy, sweet, healthy and your kitchen is gonna smell like heaven. They are addictive and you’ll always want more!!!
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 1 cup rice flour
  2. 1 cup oat flour
  3. 2 teaspoons gluten-free baking powder
  4. ½ teaspoon salt (optional)
  5. 1 teaspoon ground cinnamon
  6. 1 cup almond milk
  7. 2 teaspoons vanilla extract
  8. 1 tablespoon coconut oil
  9. 2 bananas
Instructions
  1. Mix all dry ingredients in a bowl
  2. Mix wet ingredients in another bowl
  3. Add sliced bananas and blend until smooth. You also can add smashed bananas, so you won't need to blend.
  4. Combine dry and wet ingredients with a blender or with a wood spoon.
  5. Place ¼ cup of batter in a hot pan lightly greased (i use coconut oil) and cook for about two minutes for each side.
Notes
  1. Serve with sliced banana and maple syrup if you prefer.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Asana of the Month…

Get a Glow People!!!

It’s time tp get your blood circulating and boost your body for Spring with this revitalising posture

Forward Bend or Uttanasana with Clasped hands

Two-Fit-Moms-in-PrasaritaTo increase the stretch in the back of your legs, lean slightly forward and lift up a couple of centimetres onto the balls of your feet.

How to do it:

  • Stand with your legs wide and toes turned in
  • Interlace your hands behind your back with arms straight.
  • Exhale: bend forward from your hip joints and lengthen through the front of your torso
  • With straight knees, bring your hands towards the floor behind your back, while pressing your heels firmly onto the floor.
  • With each inhalation in the pose, lift and lengthen the front of your torso just slightly; and with each exhalation release a little more fully into the forward bend.
  • Let your head hang from the root of your neck and stay in the pose for 30 sec to 1 minute.
  • Take a deep breath before bringing your hands back onto your hips and pressing your tailbone down and into the pelvis. 
  • Stand up very slowly. Vertebrae by vertebrae. Head should be the last – to avoid dizziness
  • Repeat at least 4 times.

The Benefits:

This is one of my fav. postures. This calming posture helps lengthen hamstrings, calves, gluten and spine and strengthens your inner legs and knees. It stimulates blood flow and digestion and reduces fatigue.

Like the prayer hands variation, this pose is going to help you open up all the muscles in your shoulders, as well as creating openness and space in your chest. I love this pose because it also works to open up the biceps and forearms—muscles we tend to forget about when we are stretching.

12 tricks for Radiant Beauty…

Keeping your youthful looks is easy when you know how. From brain training and clever make-up application to eating mindfully and upping your collagen, these 12 quick tips will keep you on track baby.

1.Eat mindfully. Its’s not new that as we age, our metabolism slows down  – which is why you can pile on the pounds more easily. The simplest way to weight management is to stop eat mindlessly. How: Turn off the TV, computer and mobile phone and put away books or magazines – when eating, just eat and pay attention to what you are eating, how much and how. Don’t overeat. Hear when your body is full and learn how to differentiate between emotional eating and true hunger. This is a great lesson for your kids too.

2. Stay Sharp. Improve your memory , speed, reaction times and other cognitive abilities with 5 minutes of online gaming. The games are fun and engaging such as matching colors and shapes and moving things around the screen.

3.Find a good face cream. As we ALL know, a good moisturiser should hydrate, nourish and protect your skin from environmental damage. Organic, Natural or botanical-packed face creams can be just as high-performing as synthetic alternatives. Weleda and Avène are two of my favourite brands :)

4.Drink yourself Beautiful. Collagen occurs naturally in our bodies and helps keep skin looking plump and youthful. Liquid supplements containing collagen are said to help hydrate skin , keeping it looking healthier and can be a more efficient way of ingesting the ingredients as absorption relies less on the gut as nutrients are assimilated more quickly into the bloodstreem.

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5.Supplement your skin too. If you’re thinking of taking supplements, look out for these nutrients:

Vitamin B’s: these help metabolise proteins and fats and are essential for cell renewal and supple skin. Eat: Green leafy veggies and watercress

Vitamin C: an antioxidant used by your body for tissue repair and skin-firming collagen formation. Eat: Kale

Probiotics: a healthy gut equals healthy skin, so feed yours with these healthy bacterias. Eat: sourdough bread (contains lactobacillus that produces lactic acid = aids digestion), fermented foods like kefir yoghurt and sauerkraut

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Vitamin E: an essential antioxidant and protector for skin. Eat: Sunflower seeds, almonds and spinach

Omega 3: proven to help reduce the body’s production of inflammatory compounds and keep skin cells flexible. Eat: 2 servings of yummy salmon, halibut, sardines or anchovies a week.

Deep inside the gut is where real ageing begins

6. Try the make-up face lift. You can lift away the years with a fresher make-up look. Try the following:

To plump:layer your skin to give a plumped-up, cushiony look to skin.Tap a small amount of day oil onto your face, avoiding the T-zone and follow by softly massaging in a pea-sized amount a day cream. Massage as you go.

To Brighten: Bright eyes are a sign of youth, so why not give yourself an instant boost by lightening and correcting under the eyes. How? Mix your concealer or foundation with a dab of day cream to soften the formula and avoid caking around the eyes.

Pop: Dust blush onto the apples of your cheeks. How: To create a “younger” appearance, dust the same blusher you use on your cheeks to just under the eye brow in your socket of your eyelid.

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7. Get some light. Swap your subbed for a lighted. Light therapy facials are now a popular alternative to more invasive treatments. UV-free, LED light is claimed to repair and rejuvenate the skin and boost your mood.

8. Deepen your sleep. Sleep pushes premature ageing back. Overnight is when the body produces the most growth hormones, which aid cell and tissue repair. For long restful sleep, avoid consuming heavy rich foods at least two hours before bed, unwind with a relaxing bath and out a few drops of soothing essential oils on your pillow. If you have babies at home like myself, the trick is to go to bed if not at the same time, at least 45 minutes after put the kids in bed.I know that i will have at least 6 to 6.30hours on non-interrupted sleep (from 8pm to 2.30am – when Maya wakes up for her sleep feed). Then i sleep another 4 hours until Maya wakes up for the day…Some nights are better then others, but i try to stick to this routine as much as possible. 

9. Check your DNA. Matching your skincare to your genetics might sound too sci-fi but this is no futuristic fantasy. DNA profiling your skin is said to identify what predispositions are present in skin, such as whether it’s susceptible to faster or slower breakdown of collagen. Then, the appropriate skincare with the right ingredients mix and concentration is prescribed.

10. Do Yoga for your age. Traditional Yoga prescribes different practices to keep you at your best in different stages of life. In your twenties, for example, your body naturally demands a physical, dynamic and fast-flowing practice to loosen the body and help you burn off adrenal glands, which will simply get you fired up and may not complement an already demanding schedule. You still want a strong practice, but one that helps to balance and maintain your wellness. By choosing a slower practice and changing the focus from doing to being, you may feel some of yoga’s profound benefits as it starts to work on a parasympathetic level.

Tune in to your breath and how your body is breathing and you’ll start to feel more grounded, while awareness areas of the brain light up, heart rate goes down, brain activity gets quieter and emotions are more balanced.

Over time, this means less of the stress hormone cortisol, which can accelerate ageing, and you may even find challenges in daily life easier to manage.

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11. Halt hair ageing. Greys, dryness and lack of shine can all mean your hair is struggling with AGE. Please invest in a good shampoo like herb ones, Oils silicone-free to smooth end and add shine. These oils, will nourish hair, seal ends and de-frizz. Choose those with plant extracts and natural oils only.

12. Sculpt your face. If you buy one thing to enhance your graceful-ageing efforts, make it the Lift&Sculpt Butterfly Stone – you can order online. By using the contours of the rose quartz stone, you can massage and sculpt your jawline and cheek, drain away puffiness from under your eyes, lift eyebrows and help smooth away fine lines and wrinkles – WOW. It’s natural, simple and you can see the effects instantly. This product is LOVED by A Listers including Jennifer Aniston and Linda Evangelista. Its the most natural and easiest tool to use and was created by Georgia Louise. 

Please start today!

 

Circuit Training 101

My Fitness Obsession uncovered!!!

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Circuit training is basically a combination of resistance training alongside high intensity aerobic work. The aim is to move between one exercise to the next – often referred to as “stations” – with little or no rest in between. At the end of all the exercises within the circuit you would take a short rest and then start again from the beginning. Circuits are often made up of around 8-12 exercises spending around 40 seconds-1 minute on each one and the entire circuit would normally be completed 3 times through although this can be changed to suit the individuals needs and fitness levels. Below are my top 6 reasons for including circuit training into your routine.

I was first introduced to this kind of training a few years ago…maybe 3 or 4 years ago. But couldn’t really put a name in it until Circuit training became a hit. I just knew i felt great after it and wanted to keep going with it. Last year..around this time.. hubby pushed a few videos in youtube and we would challenge each other in our living room…(yesss every other day we turn our living room into a yoga room or into a gym class room with the appropriate props and music..for 90min we work our asses out…If Girls are not sleeping, they are cheering for us super excited ). From there, i have watched a few circuit training sequences for women and i got immediately hooked with it. Gossip it works so well for me.

It was not before our trip to Mauritius (May 2015), where i got my first ever, PT – Boot Camp sessions that i got this freaky bug going on…Since then…every trip i make, is not about cardio apparels at the gym anymore but my own fitness routines, alternating with yoga…

I love it and works very well for me and my Body. There is definitely NO EXCUSE!!!You can do anywhere at Any given Time…just paired with the right Diet for you and you are ready to rock that health forever!!!

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I start the training with a Dynamic Warm-Up for maybe 10-15 minutes.

Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch.

Dynamic stretching is ideal as the core of a warm-up routine for several reasons:

1.It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Whether you are doing weighted lunges in the gym, the muscles involved have already been engaged during your warm-up.
2. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
3. Dynamic stretches improve body awareness. If you don’t warm-up, it may take a while for your body to perform optimally. Moving as you stretch challenges your balance and coordination; skills that could help your performance.
4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching . If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

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1: It does not take long.

Many people still feel that they need to be in the gym for at least an hour especially if they are doing cardio and resistance training alongside each other, 20-30 minutes of aerobic training and then at least the same amount of time doing weights. Because circuit training combines the 2 together and is performed with little or no rest, you can complete an effective session in as little as 30 minutes including warm up and cool down.

2: You do not need much equipment.

You can have a very effective training session using minimal kit and even with just your own body weight. This means you can do it at home or at the gym during peak time when a lot of the equipment will be taken.

3: It can help to keep you interested.

When it comes to cardio training many people will spend 30 minutes or so plodding away on a piece of equipment such as the cycle or cross-trainer for example. After a few weeks of doing this boredom can easily set in which is one of the main reasons people give up the gym/exercise (also this form of exercise is not always the best way to reduce body fat but that’s for another post!). With circuit training you are continuously changing exercises and only spending a minute or so on each one. You can also mix up your circuit from session to session by simply changing the order of exercises or using different exercises altogether.

4: It works everything.

Within a circuit session not only are you going to get your heart and lungs really working but with the right exercise selection you can work all your major muscle groups.

5: It is effective.

From teaching endless number of circuit classes and using circuit training within my personal training sessions and my own workouts I have seen first hand how effective this form of training is especially for stripping away body fat and improving muscle definition. By mixing cardio and resistance training together it means you will keep your heart rate elevated throughout the session. So while you are doing a resistance exercise your body is still burning away the fat.

6: It is suitable for all fitness levels.

You can tailor circuit training to any fitness level by simply changing some of the variables such as exercise selection, time or reps per exercise and changing the length of the rest periods.

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Thursday Quickies

Eating for Energy

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Without getting into the intricacies of nutrition, it’s really important to understand food on the most basic level.

Why do we eat? Outside of cravings, temptations, social customs, boredom etc…Why on earth do we actually consume food?

It ALL comes down to energy people. The hunger “hit” we feel is simply the body’s request for fuel, so that it can produce energy. We are instinctively attracted to calorie-dense foods to most efficiently propel our activities – including mental activities! Even the very definition of a calorie is nothing more than a unit of energy.

So the fact that our modern food choices often make us sleepy, mentally unfocused, fat or even sick, is a huge red flag: there’s something seriously wrwong with what we’re eating.

On the flip side, good food rejuvenates us. Good food supports our activities, keeps us healthy, strong and keeps us at our prime. And with this mind-set – preparing food with sight, smell, taste and energy all taken simultaneously into consideration – that you need to have a pantry filled with the freshest veggies, fruits, seeds and other plant-based foods.

How to choose Dried Fruits wisely?

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How many of us make the mistake of eating a handful of Dried Fruits whenever?Just because it’s fruit, doesn’t necessarly mean is healthy and that you should eat large amounts here and there…

But don’t take me wrong. Having a wide variety of dried fruits on hand is a great way to satisfy sweet cravings while making your snacks continually interesting and exciting.

When you are buying dried fruits, however, is very important to read the ingredients in the package – in fact, not only in dried fruits package – dried fruit should consist of only one ingredient: FRUIT. But, unfortunately, it’s not always the case. Here’s a few tips for choosing the best dried fruits for you.

Watch for added sugars:

Dried fruit is sometimes sweetened even further with extra sugar – buhuuu – exactly the type of thing we are trying to avoid. Make sure you purchase the non-sweetned choices.

Choose fruit sweeteners:

In a couple of cases of naturally tart fruits like cranberries you have to add something to make the dried fruits edible. So what do we do in these cases? Some manufacturers spare us the cane sugar and use apple or grape juice onstead to sweeten. This is a great “natural” way to heighten the flavour to the fruit without adding more sugar than you need.Look for these at the store as well.

Check the preservatives:

Not all preservatives are bad! Ascorboric acid, for instance, is simply vitamin C and extends the shelf life of the fruit.

Unfortunately, dried fruit is often pumped full of some other not-so-nice preservatives – like sulphur dioxide – to make the package items softer.

Sulphur dioxide is not easily digested, compromises the immune system and is often the culprit behind allergies.

Every time I pick up a product at the store and see sulphur dioxide on the package, it immediately goes back to the shelf…and you should to the same!

Xx

Glowing in November

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November marks the beginning of the festivities at home and within my Family. There are Birthdays, Family gatherings, Family dinners, lunches, Baby Showers, Births, X’mas tree arrival, family getaways, school breaks, X’mas, New year..uh la la….all the way till January…It is definitely one of the most antecipated time of the year.  

A little bit late – but always on time  – It’s Nov. 9th in my Calendar – i will post about having a Healthy Holistic Month and help you get prepared to the festivities ahead in case you have a busy agenda like myself.

We want POSITIVE VIBES ONLY!

Instead of ruminating about negative things, try to savour, relive, enjoy and share the positive events of your day!

FIND PEACE

It is very important to observe our emotions. One common negative emotion is anger. Anger comes in all shapes, sizes and features. When we observe that anger is present and mindfully identify it, it will loose it’s destructive nature.

Only when we are angry and not observing our anger does it become destructive.

Try concentrating on your breathing and follow this:

Breathing in, I know that i am angry. Breathing out, I know i must take care of my anger.

Breathing in, i know that anger is still here. Breathing out, I know that anger is in me and i know that mindfulness is in me also.

Breathing in, I know that i can take care of my anger. Breathing out, i calm my anger.

TRIM YOUR WAIST BABY

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We all know that carrying excess weight around the middle is very ageing.

Fat stored deep in the stomach – visceral fat – causes chronic inflammation in the body = contributes to age-related disease, including type 2 diabetes and heart disease.

  • Beat belly fat with plenty of cardio exercise
  • Get enough restful sleep
  • During green tea
  • Lower your stress levels
  • Cut down on carbs and increase protein

COMBAT WINTER FATIGUE

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With this great Austrian natural remedy. Is nothing but a tea with soup ingredients.

The antibacterial and disinfectant properties of garlic combined with the stimulating and antispasmodic properties of parsley work amazingly. 

  • Chives – high in Vitamin C, blood cleansing and loosen phlegm;
  • Cayenne pepper – stimulates circulation and is detoxifying. It also helps fight off infection and inflammation

Ingredients:

240ml water, 2 peeled garlic cloves, 3 springs of fresh parsley, 3 fresh chives, 1 pinch of cayenne pepper

Directions:

Boil the water, remove from heat and add the garlic – allow to infuse for 10 minutes.

Chop the parsley and chives and add to the infusion then add the pepper.

Strain into a cup and drink.

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The Autumn Detox Cleanse

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We think of spring as the staple season for cleansing—spring cleaning, spring detox, spring yard sales—but autumn is actually the more appropriate season to think about purging the old.

A fall detox cleanse will help to stave off seasonal colds, keep your immune system healthy, and prepare your organs for the colder months ahead. 

“In the fall, it’s about acknowledging that we’re overly busy, slowing down, and restoring the body.”

WHY WE NEED TO CLEANSE IN THE FALL

The fall detox should be all about the lungs and the large intestine. In both alternative and conventional medicine theory, these organs are linked to skin and breathing problems like asthma, eczema, rashes and dry skin—all of the most common things to ail us in the colder months.

To support the lungs and large intestine, I recommend (nothing new) cutting (0 tolerance) sugars, flours, dairy, cigarettes and alcohol for a healthy, mucus-free stomach. And for opening the nasal passages, drinking fenugreek tea. I love that warming spices like cinnamon, nutmeg and cloves—the ones we use anyways in our fall baking recipes—actually support both intestinal and respiratory health, so it’s just perfect that they are good for both our health and the flavor of our foods during this season.

FALL DETOX JUICES

For a fall detox juice cleanse, stick with fall fruits and vegetables. Fall foods to use in your cleansing juices are apples, beets, leafy greens, and a hint of lemon (but don’t overdo the citrus). 

Sattva Juicery has 3 Cleanse levels where you can choose your own juices. Ask for more information at sales@sattvajuicery.com 

Detox-foods

FALL CLEANSE WITH FOODS (created by me) – 4 Days

Here is what you will need:

  • Twelve 500ml  of Sattva Juices – any flavor from our line of green juices
  • A wide variety of raw fruits
  • A wide variety of raw veggies and salad fixings
  • Your favorite organic green tea (Matcha for example)

The Basics:

Sattva Juicery  Cleanse Philosophy emphasizes the importance of detoxing your cells and nourishing your body gently and naturally. How? By combining Sattva Juices –  Green juices with an array of raw fruits and vegetables!
Each morning you will begin your day with a glass of water, a cup of green tea and a bottle of  Green juice. This morning mini-fast infuses the body with a huge flush of vital nutrients, while allowing the intestinal tract to continue to cleanse your cells of toxins. Moreover, green juice is the most effective and efficient way for your body to absorb vitamins and minerals.
Throughout the day, you will continue to hydrate your body with two more bottles of Juice. If you are feeling a little hungry, it’s okay to snack on raw fruit, which digests quickly and helps maintain a healthy blood sugar and sustained energy levels.
At dinner, it is time to equip your body with fiber and roughage through a large raw vegetable dinner. Fiber prompts the bowels to move and expel the day’s accumulated toxins. So while you continuously flood your body with large quantities of nutrients through green juice, you are simultaneously collecting toxins and getting rid of them!

DAY 1

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Grapefruit, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Raw Carrot Soup – mix the following in blender until smooth, adding water (½-1 cup) as needed until desired consistency: 2 carrots, ½ de-seeded red bell pepper, 1 avocado, ¼ inch of ginger root, ½ handful of parsley leaves, sea salt and pepper (to taste); garnish with extra virgin olive oil and parsley leaves.
Main Course: Fall Fennel Salad – toss the following in large bowl: baby mixed greens, ½ finely sliced fennel bulb, ½ cup halved cherry tomatoes, handful of finely chopped tarragon (2-3 stems) and basil (5-6 leaves), ¼ cup of pine nuts, 2 tsp. lemon juice (½ lemon), 2 tsp. of almond oil; add sea salt and pepper (to taste); garnish with sliced avocado.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

DAY 2

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Mixed berries, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Raw Salsa and Veggies – blend the following until minced: ½ peeled sweet onion, 1-2 peeled garlic cloves; add to blender and pulse until desired consistency: 4 roma tomatoes, 2-3 stems of cilantro, juice of ½ lime; add sea salt and pepper (to taste); enjoy with array of raw veggies, such as carrots, celery and red pepper sticks!
Main Course: Raw Guacamole Tacos – prepare guacamole with: 2 cubed avocados, 2 chopped roma tomatoes, ¼ finely chopped red onion, 1-2 chopped garlic cloves, ½ bunch of cilantro leaves, juice of ½ lime, sea salt and pepper (to taste); top 4-5 large romaine leaves with: 1 scoop of homemade guacamole, handful of sprouts, 2-3 tbs. raw pumpkin seeds; roll into a taco.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

DAY 3

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Fuji apple slices, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Avocado Cup – on top of a halved avocado, sprinkle: 1 tsp. raw hulled pistachios, almond oil (or similar nut oil), and sea salt (to taste).
Main Course: Herb Salad – toss the following in a large bowl: baby mixed greens, handful of finely chopped basil (8-9 leaves), mint (2-4 stems) and cilantro (2-3 stems), 1 diced small avocado, 1 tbs. pomegranates, 1 tbs. roughly chopped raw almonds, 1 tbs. almond oil, 1 tsp. agave nectar, juice of ½ lime, sea salt (to taste).

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

DAY 4

Morning
Large glass of lemon water
500ml of Green Juice
Cup of organic green tea
Lunch
500ml of Green Juice
Melon slices, or other raw fruit
Afternoon Snack
500ml of Green Juice
More raw fruit, if hungry
Dinner
Appetizer: Raw Butternut Squash Soup – mix the following in blender until smooth: 1½ cups cubed raw butternut squash, ½ medium avocado, 1 cup filtered water, 1 tbs. extra virgin olive oil, 2 tbs. maple syrup, 1 garlic clove, sea salt and pepper (to taste); garnish with handful of dried cranberries.
Main Course: Crunchy Rosemary Salad – toss the following in a large bowl: baby mixed greens, 2-3 finely chopped tarragon stems, 1-2 finely chopped rosemary stems, juice of ½ lime, 2 tbs. almond oil, 2 tbs. hemp seeds, sea salt (to taste); garnish with crumbled raw crackers and sliced avocado.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea.

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Enjoy!!!!

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Note that cleansing/fasting may not be safe for everyone. We recommend consulting your physician prior to starting a cleanse or intermittent fasting routine.

Micro Greens

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Standard vegetables, take a seat please – there’s a younger model in town!

The first time I saw microgreens, I thought, “Awww how cute are these!”

We’ve come to accept the baby-fication of our vegetables – baby spinach, baby lettuce, and baby squash prized for their tenderness and cute size have staked out territory in the produce section of many a grocery store including in our Parkn’Shop.

For a bit now, growers and a few inventive chefs)have decided we need vegetables that are even more juvenile than babies — seedlings so small, and so young, they’re called microgreens. The advantages of these tiny leaves less than 14 days old are many, their proponents say. They make vibrantly hued garnishes to salads, sandwiches and soups. And whether they’re spinach, pea, beet or purple mustard, microgreens are rumored to pack even more nutrients that their adult versions.

Micro Greens Have Up to 40 Times More Vital Nutrients Than Mature Plants

After all, What Are Micro Greens?

Micro Green is the universal name for almost any green vegetable or herb that has edible leaves and is harvested at the coteleydon growth stage – the stage when the first set of true leaves sprout. The coteleydon growth stage comes after the germination and sprouting stages but before a plant fully develops its root and leaf structures. The first set of true leaves develops after the coteleydon – or the first two visible leaves – of a plant appear. When the next set of leaves – anywhere between two to four – are produced, the plant actually enters the coteleydon stage. If the plant is allowed to grow, it becomes a seedling.

Types

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Micro Greens are most commonly harvested from leafy greens such as kale, arugula, beet greens, onions, radish greens, watercress, chard and bok choy and herbs such as cilantro, basil, chervil, parsley and chives. The taste of micro greens depends on the original vegetable. Micro Greens have a very strong and concentrated taste of the original vegetable. This means that cilantro microgreens will still taste of cilantro but in a stronger, more vegetal and condensed format. The health benefits of microgreens are similar to those of sprouts; however, the specific nutritional profile for each micro green depends on the type of plant it comes from originally.

Understanding the Sprouts

Sprouts and microgreens have the highest concentration of nutrients per calorie of any food. They are the richest sources of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein, and provide us with substantially greater health benefits than raw fruits and vegetables.

Sprouts are germinated seeds. They grow for 2-5 days depending on the seed. Sprouting magnifies the nutritional content of the seed, more than tripling vitamins A, B-complex and C. The vitamin content of some seeds increase by up to 20 times the original value after just a few days of sprouting.

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The smaller seeds, such as broccoli, alfalfa and radish, contain up to 100 times more of the incredible phytonutrients than their mature counterparts. What this means is that just a handful of broccoli sprouts can provide you the same nutritional benefits as a bucket full of mature broccoli. The larger seeds, such as the grains (kamut, oats, rye) and legumes (lentils, chickpeas, beans), provide with the energy (calories) we need to function. In addition to boosting the antioxidant, vitamin, essential fatty acid, and enzyme content, it’s been well documented that the soaking and sprouting process also increases the quality and quantity of fiber and protein. Sprouting is simply the best way to prepare grains, legumes, nuts and seeds. It activates enzymes, releases anti-nutrients, and improves our digestion and absorption of beneficial nutrients, allowing us to get the most health benefits from our food. The beauty of it all lies in the fact that sprouts can be grown on your kitchen counter every day of the year, and with minimal effort.

Nutrients and Health Benefits of Micro Greens

The nutritional profile of each microgreen depends greatly on the type of microgreen you are eating. Leafy greens are a good source of beta-carotene as well as iron and calcium. Dark green leafy vegetables such as kale and chard are also high in lutein and zeaxanthin. Because microgreens require only minimal sunlight and space to grow, they can be grown in your kitchen or in a windowsill, allowing you to control the type of microgreens as well as their growing conditions. Home-grown microgreens are not exposed to as many pollutants as commercially grown varieties. Because you have greater control over their growing conditions, such as exposure to pesticides and the type and quality of soil used, you will have fewer added or environmental toxins in your microgreens. Growing your own microgreens means that you have easy access to them and can incorporate them more readily into your daily diet, increasing your vegetable consumption.

Serving Suggestions

  • Dress microgreens with a simple vinaigrette made from extra virgin olive oil, apple cider vinegar, fresh-squeezed lemon juice, minced garlic, and cracked black pepper. Serve as a side dish or a bed for a serving of salmon, beans, or another lean protein.
  • Toss microgreens with pesto (anything from the traditional basil type to roasted red pepper or sundried tomato varieties works) and use as a topping for an open-faced sandwich.
  • Add microgreens to an organic omelet or tofu scramble with other veggies such as mushrooms, tomatoes, onions, and bell pepper.
  • Use raw microgreens as a garnish on a hearty bean or lentil soup, pizza, or in place of lettuce in tacos.
  • For a simple chilled entrée, combine microgreens with vinaigrette, a small scoop of cooled whole grains (I like quinoa or wild rice), and a lean protein like cubed tofu.

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