Categories
Apps/Snacks/Treats Blog Breakfast Uncategorized

How to Hydrate Properly: 5 Helpful Tips (plus hydration smoothie)

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A Simple, Tasty Smoothie with Watermelon, Limes and Mint:

Hydration Smoothie

Ingredients:

  • 1 Mini Watermelon
  • Juice from One Lime
  • 1 Cup Coconut Water
  • 8-10 Ice Cubes

Instructions:

Add watermelon meat, lime juice, coconut water and ice cubes to a blender. Pour into a glass, garnish with mint and serve cold!

Gut Health Tip: Add a scoop of BIOHM Super Greens to this mix for that extra Probiotic boost!

 

 

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Featured | Clear closeup of water | Simple Ways on How to Hydrate Properly

Know how to hydrate properly for a healthier gut and body.

Why You Need to Drink Water

Staying hydrated is one of the most important and easiest ways to help out your body and aid digestion. However, as simple as it is, it’s easily forgotten.

Dehydration can not only hurt your gut and your digestion, but it can also influence the way you feel too—think about moodiness and fatigue. So do your body, your digestion, and your coworkers a favor and DRINK UP!

5 Ways to Stay Hydrated

Attractive young woman drinking water at homeSimple Ways on How to Hydrate Properly

How much water should you drink in a day? People may know the answer to this question but most of the time, the standard isn’t followed.

Staying hydrated is one of the most significant components of living a healthy lifestyle, but for many, it can be a challenge. That’s why figuring out a system that works for you is key to receiving ample water intake every day.

1. Fill up Before Bed

Keeping a glass of water on your nightstand will help you kick-off your morning by starting your water intake right when you wake up.

2. Reward Your Taste-Buds

BIOHM Probiotic supplement with Super Greens | Simple Ways on How to Hydrate Properly

Drinking water can be a drag, especially when you want something with a little more flavor. To mix things up, every two fill ups, reward yourself with something flavoring!

I like to use BIOHM Super Greens, BCAAs, or flavored collagen powder. These products are great because they provide a little more flavor and have great benefits for your body as well.

BCAA Definition: Stands for branched-chain amino acids. They are protein supplements that help boost performance during exercise.

3. Get Yourself a Reliable Water Bottle

Not only are reusable water bottles good for the earth, but they also allow you to fill up throughout the day. New water bottle designs are both creative and functional so you won’t have to worry about them cramping your style.

4. Refill, Don’t Spill

Close Up Of Handsome Young Man Pouring Fresh Pure Water | Simple Ways on How to Hydrate Properly

Having a full gallon of water with you is great and all, but it can be a hassle to drink.
While I’m working from my desk, I usually keep a gallon with me, but pour the water into another cup so I don’t have to worry about spilling. This also makes the task of drinking a full gallon much easier!

5. Know How Much Water You Should Drink in a Day

The amount of water we need to drink daily varies from person to person. Depending on individual body weight, you may need to adjust your intake to make sure you’re drinking enough water every day.

Figuring out the correct amount you need daily is easy, just follow these steps:

  • Your Weight: First you need to figure out your body weight (easy enough right?).
  • Multiply by 2/3: Next, you need to multiply your body weight by 2/3 (or .67) to determine how much water you should drink daily. For example, if you weigh 120 pounds, you should drink at least 80 ounces of water daily.
  • Activity Level: Finally, you will want to adjust that number based on your activity level, since you are expelling water when you sweat. A simple way you should adjust your water intake is to add 12 ounces of water to your daily total for every 30 minutes that you work out.

The benefits of staying hydrated include keeping your skin supple, your digestion working smoothly, and your entire body healthy. Figure out how much water your body needs daily—it will not only help keep you hydrated but also boost the good bacteria in your gut.

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I personally use the brand and trust the products and the mission behind the company. Contact me here or visit http://functionallysimplenutrition.BIOHMHealth.com

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Categories
Breakfast Uncategorized

Super Simple Make-Ahead Breakfast Bake

Makes approximately 6 servings 

Ingredients:

  • 5-6 redskin potatoes (washed, scrubbed and sliced thin)
  • 1 cup fresh spinach (washed)
  • 1 package (12 oz.) all-natural chicken sausage (sliced)
  • 8 eggs
  • Dash of salt, pepper, onion powder, garlic powder, and chili powder (or to taste)

Instructions:

Preheat oven to 400ºF

  1. Add about 1 Tbsp olive or avocado oil to an 8×8-in baking pan and spread sliced potatoes in a single layer along the bottom.
  2. Spread spinach evenly over the first layer of potatoes and top with a second layer of potatoes.
  3. In a large mixing bowl, combine eggs and spices, to taste. Pour over layered potatoes and spinach.
  4. Top with sliced chicken sausage.
  5. Place in oven and bake for approximately 30 minutes, uncovered. After 30 minutes, cover with aluminum foil or oven safe lid and bake for additional  5-10 minutes until cooked through and potatoes are tender.
  6. Cool slightly and enjoy! This also heats up well for a make-ahead breakfast.
Categories
Apps/Snacks/Treats Breakfast Uncategorized

Very Berry Chia Seed Pudding

Looking for something to eat for breakfast that doesn’t include eggs or grains? This is the perfect, healthy indulgence filled with omega-3 fats, protein and antioxidants from the berries.
Makes approximately 4 large servings (1 cup to 1.5 cups) or 8 small 1/2 cup servings

Ingredients

  • cup of Chia Seeds
  • 1 – 13.5 oz. can of coconut milk (I like the Trader Joe’s brand because it has NO fillers or preservatives which is very hard to find!)  

 

  • 2 1/2 cups unsweetened almond milk
  • 2 tsp of pure vanilla extract
  • mixed berries (fresh or frozen) 
  • protein powder of choice (optional). I used Paleo Protein Egg White powder 
  • Toppings of choice – I used mixed nuts and seeds, more berries and a drizzle of almond butter.

Instructions

  1. In a large bowl, add chia seeds, coconut/almond milk, protein powder (if using) and vanilla and mix together until all ingredients are fully incorporated and there are no clumps of chia seeds.
  2. Divide into mason jars or other containers with a tight-fitting lid and shake well.
  3. Leave in your fridge for about 30 minutes to an hour until set. (I usually leave it overnight).
  4. Serve with the toppings of your choice. You can enjoy it cold or heated up 🙂
Categories
Apps/Snacks/Treats Breakfast Uncategorized

Homemade Copycat Chocolate Sea Salt Rx Bars

Prep Time: 5 minutes

Yield: 12 bars

Ingredients

  • 1 cup raw walnuts or almonds
  • 1 cup raw cashews
  • 1 cup egg white protein (I used Paleo Protein Egg White Protein Powder)
  • 2 cups dates
  • 1/2 cup cocoa powder
  • 4 Tbsp water
  • 1/2 tsp sea salt

Instructions

  1. Line a 9-inch square pan with parchment paper and set aside.
  2. In a food processor, add the nuts and pulse several times
  3. Add in the egg white protein powder, dates, and cocoa powder and blend until combined.
  4. Add in water one tablespoon at a time and process until mixture blends together. Be cautious not to make it too runny.
  5. Press evenly into pan and sprinkle with sea salt.
  6. Place in refrigerator or freezer.
  7. Cut into squares and store in refrigerator for best texture.
Categories
Apps/Snacks/Treats Breakfast Uncategorized

“Peanut Butter Pie” High Protein Chia Seed Pudding

I’ve been on the “chia seed pudding” bandwagon for a little while now because it makes such an easy breakfast option, especially during the busy holiday season. With about 26 grams of protein per serving* and lots of healthy fats this is bound to keep you full and satisfied. This also makes a great snack if you are craving something sweet 🙂

*depending on the type of protein you use

Makes 4 servings

INGREDIENTS

  • 1 1/2 cups full fat coconut milk (Trader Joe’s has a wonderful one without any gums or additives!)
  • 1/2 cup all natural nut or seed butter (I used chunky peanut butter but almond or cashew butter would be a great Paleo option)
  • 4 scoops vanilla protein powder (I used Vantrition Four Plate Protein)* or you can choose to use a collagen powder, plant-based protein powder, etc.
  • 1/2 cup chia seeds
  • dash of cinnamon to sprinkle on top

INSTRUCTIONS

  1. Combine the coconut milk, nut/seed butter and protein powder and make sure its mixed well.
  2. Stir in the chia seeds.
  3. Once all ingredients are combined well, divide equally into four small mason jars or containers and refrigerate for at least 3 hours until the mixture sets.
  4. Enjoy warm or cold and top with a sprinkle of cinnamon if you’d like. I like to reheat mine in the microwave quickly for about 30 seconds to a minute.

 *Vantrition is my protein of choice for the past year because it provides safe and effective, evidenced-based, protein and amino acid supplements targeting specific athletic needs and is produced locally by a friend of mine. Visit their website to try a free sample! 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Pumpkin Chia Seed Pudding

Ingredients:

  • 1 cup unsweetened almond milk or other non-dairy milk
  • 1/2 cup unsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!)
  • 3/4 cup pumpkin puree (not pumpkin pie filling!)
  • 4 pitted dates, if desired
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/8 teaspoon sea salt
  • 1/3 cup chia seeds

Instructions:

  1. Place the almond milk, coconut milk, pumpkin puree, dates , cinnamon, nutmeg  and salt in a blender. Blend on high until smooth.
  2. Once blended, add the chia seeds and mixx well with a spatula.
  3. Top with pomegranate seeds or other toppings of choice (berries, unsweetened coconut flakes, sprinkle of cinnamon or pumpkin pie spice, pepitas, nuts, cacao nibs, etc.)
  4. Divide mixture into 4 mason jars and place in the refrigerator for an easy, on-the-go breakfast!

IMG_4352

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Winter Squash Breakfast Bowl

Makes 1 Bowl 

What?!? Squash for breakfast?! The sweetness of winter squash combined with various textures makes this dish a satisfying way to start the day.

Ingredients:

  • Acorn Squash (can also use butternut squash, pumpkin, sweet potatoes, etc)
  • 1 Tbsp Coconut Oil
  • 1 Can Full-Fat Coconut Milk (can also use almond, cashew, or other non-dairy alternatives) *I used about 1/4 cup and saved the rest for later
  • Dash Cinnamon
  • Toppings of Choice (I used the following today)
    • unsweetened coconut flakes
    • raw walnut halves
    • raw cashews
    • raw sunflower seeds
    • hemp seeds
    • frozen mixed berries

Instructions:

  1. Preheat oven to 375ºF
  2. Carefully cut squash in half and scoop out the seeds (can also roast the seeds for a healthy snack!)
  3. Place about 1 Tbsp of coconut oil in each half and place on a baking sheet
  4. Bake for about 25-35 minutes depending on your oven (squash should be very tender and skin should start to wrinkle)
  5. Once squash cools, scoop out the flesh (can place in refrigerator for later and reheat in the morning or make bowl immediately)
  6. Mash squash with a fork and add desired toppings, non-dairy milk, and a sprinkle of cinnamon
  7. Enjoy!

 

IMG_4134

Categories
Apps/Snacks/Treats Breakfast

Grain Free “Cereal”

This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!

Ingredients:

  • Chopped cashews
  • Unsweetened coconut flakes
  • Golden raisins
  • Pomegranate seeds
  • Almond milk (or nut milk of choice)

Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.

 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Fruity Chia Seed Pudding

Ingredients:

  • 1 can of full-fat coconut cream
  • 1 Tbsp clean protein, of choice
  • 2 cups unsweetened nut milk
  • 1/2 cup chia seeds
  • 1/2 tsp vanilla extract
  • Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!)

Variations:

  • Omit coconut cream and add 1 cup oats
  • Add cinnamon (works well with chopped peaches!) 
  • Baked apples and cinnamon 
  • Add pumpkin puree, pumpkin pie spice, and cinnamon for a fall-inspired flavor (you know who you are) 
  • Add almond butter instead of coconut cream
  • Play around and make your own flavors! 
  • The HealthySelf Reset program, where I adapted the recipe from calls for a pureed fruit mixture on top, instead of adding the fruit directly to the mixture (shown in the picture)img_2879

Instructions

  1. In a medium size bowl add the chia seeds, full-fat coconut cream (or variation of choice), protein, nut milk and vanilla extract. img_2874
  2. Use a whisk to mix the ingredients well.
  3. Once thoroughly mixed, place the bowl in the refrigerator and let sit in the fridge overnight.
  4. Dish the chia seed pudding into about six small jars or containers for a quick and easy breakfast or snack.
  5. Enjoy!
Recipe adapted from HealthySelf Reset

 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

KickStart Smoothies

Smoothies are pretty simple- toss in some fruit, greens, liquid, and source of protein and voila! They are such a simple concept that many people actually end up doing themselves more harm than good without even knowing it.

Here are a few tips to making a healthy smoothie:

Try to incorporate both carbohydrates and protein. If not using as a post-workout, adding a healthy fat is a great choice as well. Many people just add a variety of fruits and juice to their smoothies which causes our blood sugar to spike and our energy levels crash soon after. To avoid the sugar roller coasted, make sure you are adding a component from each category.

  1. Start with a liquid.
  • Water
  • Nut milk (coconut or almond are good choices)
  • Coconut water (great in the summer or if you expect to sweat a lot)

      2. Add a protein.

  • Pasteurized Egg Whites (I used this on Whole30)
  • Clean Protein Powder of choice
  • Peanut or Almond Butter (could also count as your fat)

     3. Add Your Veggies:

  • Greens: Spinach or Kale work great, but most greens will work!
  • You can also play around with carrots, beets, etc.

     4. Add a fruit or a combination (this adds sweetness to your smoothie):

  • Berries (preferred due to fiber content)
  • Bananas
  • Pineapple
  • Mango
  • Peaches

     5. Healthy Fats:

*Tip: If you are making a smoothie as part of your post-workout recovery, I wouldn’t recommend adding fat because it will slow the absorption of carbohydrates and protein to your muscles (where you need it!). Any other time such as breakfast or pre-workout snack (at least an hour before), the healthy fats are a great addition. 
  • Ground flax
  • Avocado (makes a great texture!)
  • Almond or peanut butter

      6. Get creative!

  • Try adding anti-inflammatory foods and spices such as a pinch of ginger, turmeric, or cinnamon!
Categories
Breakfast Uncategorized

Broccoli Egg Muffins

Recipe from the HealthySelf Reset 2017.

Ingredients:

  • 2 tsp extra virgin coconut oil
  • 1 cup bell pepper, diced
  • 1 onion, diced
  • 3 cups broccoli florets
  • 14 whole eggs or egg whites
  • 1 cup unsweetened nut milk (cashew, coconut, etc.)
  • Dash of sea salt and pepper 2 tsp extra virgin olive oil

Instructions:

  1. Preheat the oven to 350 F°
  2. Add coconut oil to a large non-stick pan over medium heat and sauté the onions and peppers for 2-3 minutes. Add the broccoli and cook for another 2 minutes.
  3. In a medium sized bowl, whisk the eggs and nut milk together. Add the sautéed vegetables with salt and black pepper.
  4. Pour a drop of olive oil onto a paper towel and use it to coat the muffin tins or use muffin liners.
  5. Pour 1/4 cup of the egg/vegetable mixture into each individual muffin tin.
  6. Bake in the oven for 20-25 minutes.
  7. Allow the muffins to cool on a drying rack. Store a few in the refrigerator for the week. The rest can be stored individually in the freezer for the next four weeks.
  • Thaw by adding to the refrigerator the night before.
  • Optional Toppings: avocado slices and hot sauce

SERVES: 36 muffins

Categories
Breakfast Uncategorized

Breakfast Casserole

Ingredients

  • 1 tsp ghee
  • 1  bell pepper, diced
  • 1/2 onion, diced
  • 1 lb ground turkey
  • 1 tsp sea salt
  • 1 tsp pepper
  • 6 eggs
  • 1/2 cup coconut milk

Directions

  1. Heat oven to 375 degrees.
  2. Melt ghee in a large skillet then add bell pepper and onion. Cook until onion is translucent, about 3-5 minutes.
  3. Add ground turkey, salt, and pepper. Break apart turkey with a wooden spoon and cook until slightly browned.
  4. In a large bowl, beat together eggs and coconut milk.
  5. Add the egg mixture to the ground turkey and veggies and pour into a greased 9-in pie pan or casserole dish of your choice.
  6. Cook for 35-40 minutes or until the eggs are set.
Categories
Breakfast Uncategorized

Root Vegetables & Brussels Hash

Ingredients:

  • Root vegetables of choice (sweet potatoes, butternut squash, parsnips, beets, etc.)
  • Brussels sprouts
  • Olive oil
  • Sea salt
  • Pepper
  • Garlic powder

Instructions:

  1. Preheat oven to 400°F
  2. Cut root vegetables into uniform-sized cubes
  3. Throw root vegetables and brussels sprouts into a medium bowl and toss with olive oil, salt, pepper, and garlic powder
  4. Arrange vegetables in a single layer on a baking sheet and bake for about 20 minutes
  5. Enjoy with eggs over top , if desired!
Categories
Breakfast Uncategorized

Coconut Waffles with Fresh Berries

INGREDIENTS:

  • 4 eggs
  • ¾ cup almond milk
  • ¼ cup coconut flour
  • 1/2 cup tapioca flour
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon cinnamon
  • 1 teaspoon vanilla extract

INSTRUCTIONS:

  1. Plug in your waffle iron and spray coat with coconut oil or a nonstick cooking spray.

  2. Mix all of the ingredients together and stir until smooth. Allow batter to sit 5 minutes.

  3. Pour about 1/4 cup of batter in the center of the hot waffle iron (batter will be very thin). Repeat until all of the batter is gone.

  4. Serve waffles with fresh or frozen berries, pure maple syrup, or other toppings of choice.
  5. Enjoy!
Categories
Breakfast Uncategorized

Baked Steel Cut Oats with Apples & Coconut

Yields: Approximately 6 servings

INGREDIENTS:

  • 3/4 cup steel cut oatmeal
  • 1/2 cup sliced nuts (I used a combination of cashews, almonds, pistachios, walnuts and pecans)
  • 1/4 cup shredded coconut, unsweetened
  • 1 teaspoon baking powder
  • 1½ teaspoons ground cinnamon
  • ½ teaspoon fine sea salt
  • 1 small apple, diced
  • 2 cups unsweetened almond or coconut milk
  • 1/3 cup maple syrup
  • 1 large egg
  • 3 tablespoons unsalted butter or ghee, melted and cooled slightly
  • 2 teaspoons vanilla extract

  INSTRUCTIONS:

  1. In a small bowl, mix together the oats, the nuts, coconut, baking powder, cinnamon, and sea salt.
  2. In another bowl, whisk together the almond milk, maple syrup, egg, butter, and vanilla. Pour the milk mixture over the oat mixture and stir to combine.
  3. Preheat the oven to 375°F.
  4. Give mixture a good stir and sprinkle apple pieces on top. Pour into an 8-inch square baking dish.
  5. Bake for 55 to 60 minutes depending on your oven but I would definitely advise watching it so it does not brown too quickly. Remove from the oven, and allow to cool for a few minutes before serving.
Categories
Breakfast Uncategorized

Strawberry Rhubarb Chia Seed Pudding

 INGREDIENTS:

  • Chia Pudding Mixture:
  • 3 cups coconut milk (full fat/canned)
  • 3/4 cup chia seeds
  • 1–1/2 teaspoons vanilla
  • Compote Mixture:
  • 5–6 rhubarb stalks
  • 1 to 1–1/2 cups strawberries
  • 2 tablespoons maple syrup
  • 1/4–1/3 cup water
  • top with shredded coconut flakes/cacao nibs

DIRECTIONS:

  1. Mix the first 3 ingredients in a bowl and place in the refrigerator.
  2. Chop up the fruit and add it to a small pot. Cook over medium heat or until rhubarb is tender, about 8 minutes.
  3. Add mixture plus maple and water into a blender and blend until well combined.
  4. Distribute pudding evenly in four glasses and top with strawberry rhubarb compote. Place in refrigerator and allow to chill for up to 1 hour.
  5. Serve topped with shredded coconut flakes, cacao nibs or both!

Adapted from recipe by Dr. Axe