It Back to School time – and one of the best things a student can do to get their brain in gear for the school day is to have a healthy breakfast.
Starting the day with a sugary breakfast is a bad idea – because it provides short-term energy, which is often followed by a crash – negatively affecting energy, mood, and brain function – not what you want in your mid-morning math class!
Instead – you want to make sure breakfast has some protein, and/or healthy fat and fiber – this will balance the blood sugar to deliver long lasting energy, balance the mood and brain function. Including some brain boosting omega 3 fatty acids too will really help to turn on the brain, boost the mood, and reduce inflammation.
No cooking required – just mix ahead, put in the fridge and they are ready to go the next day. You can also double these recipes for a larger serving.
Directions: Whisk together the milk, protein powder, cacao, nut butter, vanilla, salt, and sweetener. Pour into your jar or container. Add the oats, stir to combine. Top with banana slices and a few mini chocolate chips.
Make & bake these ahead of time, and you will have a ready to go breakfast for the next 4-5 days. Eggs are rich in an important brain nutrient called choline.
Article written by Nutritionist Sara Vance, author of the book The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.
©2015, all rights reserved. Sara Vance.
I have always loved the combination of peppermint and chocolate – it is a classic. And mint chip ice cream? It’s like a Summer dream…well, except for the nightmarish amount of sugar it typically contains. And if you are dairy intolerant – the pain & discomfort that can follow.
Never fear – I have created a delicious, nutritious and easy superfood mint chip shake that rivals mint chip ice cream – but it has no sugar, no dairy, and is loaded with superfoods – yes, really!!
Also known as the horseradish tree and the drumstick tree, the moringa tree is native to North India – and it’s leaves & pods offer a number of vitamins, minerals and antioxidants. Moringa is an excellent source of iron, vitamin B6, protein, magnesium, vitamin A, potassium, vitamin C, and other important vitamins and minerals. It may help to reduce blood sugar, cholesterol, and chronic inflammation. There is not enough research to determine if moringa is safe during pregnancy – so therefore talk to your doctor first.
Did you know that peppermint can be a useful remedy for headaches and digestion issues? Peppermint has a mild numbing, cooling, and anti-spasmodic effect, and can even improve the flow of bile, and kill certain types of bacteria. Peppermint may help reduce bloating and gas, and indigestion. However, persons with reflux or GERD may wish to avoid using peppermint. Peppermint may also help to thin mucosal secretions and help to decongest stuffy noses. Applied to the temples (make sure to avoid the eyes!), peppermint may help relieve headaches in some individuals.
Please be very cautious with using peppermint essential oils – as they are very powerful and could burn if applied directly to the eyes or skin, or mouth. Peppermint oils should NOT be used on infants or small children, or taken internally with persons with GERD or reflux. Talk to your doctor before using peppermint oil if you are pregnant, nursing, or taking medications. If using peppermint topically – always dilute it with a carrier oil like coconut oil. If consuming peppermint oil internally, always make sure it is a certified therapeutic grade essential oil – and use only 1 or 2 drops diluted in your beverage or food. Learn more about doTERRA essential oils.
If you know me – you know I am a fan of dark chocolate. I am kind of a chocolate snob actually – it has to be DARK, and high quality.
I am also a huge fan of coconut oil. Coconut oil is my favorite oil – it is high in medium chain fatty acids – which are boosting to the metabolism, and a good source of energy. Coconut oil does not require bile salts for digestion – so it is a good fat for people with gallbladder issues. Coconut oil is naturally antibacterial and antiviral, so it helps to prevent bacterial overgrowth while helping to lubricate the digestive tract. This makes it a useful remedy for constipation. There is even some evidence that coconut oil could potentially reduce the risk of developing dementia/Alzheimers (or reduce the symptom and progression of those with an early diagnosis). This is a very delicious way to get someone to eat their coconut oil.
I like to make my own chocolates using coconut oil – usually I use raw cacao, but this recipe is way easier – because instead of making it all from scratch, I just use chocolate chips and coconut oil.
This makes 1 batch/tray of mini chocolate squares – I used the square one of these silicon ice cube tray molds (this is nice as it comes with a cover). If using a larger mold like this heart shaped one, then double the recipe and cover with plastic wrap.
My hubby and I are invited to a holiday party tonight and my friend asked me to bring a “healthy but yummy Sara” dessert. So I decided to come up with a new recipe! I used my ‘formula’ for flax muffins – and took it the chocolate peppermint route. They turned out delish!!
If you are interested in learning more about essential oils contact email@example.com
As a foodie and a nutritionist – I believe that it is possible for food to be both delicious and nutritious – it just takes a little ingenuity in the kitchen!! I love to make “upgraded” healthier version of foods – like this Wendy’s style “Frosty!
When I am choosing what I put into my body, it needs to taste great and support my body and brain to function at it’s best. Foods that are high in sugar might fit the bill on taste – but they will just make you crash and burn and feel like crap in the end. Plus, it is easy to make something taste great if you just load up on the sugar – where is the challenge in that? Overtime, a high sugar diet can lead to a host of health issues – read 20 Reasons to Break Up with Sugar to learn more.
To me, it is just not worth the impact on my health to eat high sugar foods – especially when you can make a healthier version that tastes just as good (I think this one tastes even better than the original).
This smoothie is a delicious recovery drink for athletes too!
Copyright © 2016 Rebalance Life, all rights reserved
These “better for you” banana muffins are easy to make and instead of being full of white flour, they use ground flax seed*, which is rich in ALA omega 3s. They are high in protein due to the eggs and nut butter, and have way less sugar than most muffins.
Optional additions (fold these in later after mixing together the above):
Omega 3 fats are delicate. Make sure to buy cold pressed ground flax and store it in your refrigerator to prevent oxidation.
Note – if you are used to super sweet muffins – these might not taste sweet enough at first – but once you get used to eating less sugar – these will taste plenty sweet enough! It takes time to adjust your taste buds to enjoying less sweet foods.
Ho Ho Ho!! It’s holiday time – which means celebrating and merriment and gift giving!
Do you have someone on your list that you really care about and want to get them the best gift ever?
What better gift is there than the gift of health?
I have rounded up some of my favorite healthy holiday gift ideas for 2015 to help you get your holiday shopping done! And don’t worry if you missed out on Black Friday and Cyber Monday – several of these companies are offering special holiday deals right now!
Note: raffle has ended.
Give the gift of glowing & beautiful skin!! For someone who deserves to be pampered!
Chapter 5 of my book The Perfect Metabolism Plan encourages people to reduce the amount of toxins in our lifestyle – because toxins can contribute to stubborn weight gain & higher disease risk. One sneaky way that chemicals are getting in – are through our skincare products. So cleaning up our personal care products is important!
That is why I love Annmarie Gianni Skincare products – their products are organic and completely non-toxic, and smell great. I have been using them for about a month, and every time I wash my face – I feel like I have been to a spa. And what can I say about their coconut honey mask – it makes my skin feels as soft as baby’s bum.
Anne Marie Gianni has gifts for all budgets!
ps. Don’t forget to order something for yourself!!
Give the gift of healthy digestion, moods, and immunity.
Studies show that eating fermented foods can support a healthy gut – which is linked to many health benefits ranging from better digestion to weight balance, improved moods, better immunity – and more!
I love Kraut Source fermenting jars – because they are designed to keep the veggies under the brine which is important when making fermented foods. They also have a lot of really good recipes and videos on their site too!
Give the gift of sparkling clean teeth, fresh breath and detoxification!
Did you know that studies show that coconut oil is an effective way to combat tooth decay? Read this BBC article to learn more! Oil pulling is also a great way to detoxify – and has a rich history in Ayurvedic cleansing traditions. This uniquely formulated oil protects tooth enamel and dental fillings while it removes plaque, freshens breath, and whitens teeth, naturally. Skinny & Co also offers high quality cold pressed alkaline coconut oil for cooking and eating, and wonderfully silky and decadent coconut based moisturizing skincare items too.
Give the gift of über healthy coffee – superfood mushroom coffee!
The ‘fun guys’ at Four Sigma foods are bringing you the superfood powers of fungi (mushrooms) combined with coffee – to make a delicious superfood drink. They are in convenient on-the-go packets, so you can take your superfoods on the road with you!! Mushrooms are adaptogenic – meaning they adapt to meet our bodies needs to best support our health – such as reducing stress and boosting immunity.
For the person on your list that wants to be beaming!!
Walk into one of the 6 Beaming Superfood stores in Southern Cal – and you will instantly know that you are going to be taken care of with the highest quality clean juices, smoothies, superfood salads, soups and yummy muffins and snacks! Everything they do is loaded with nutrients and antioxidants – and also super delish! I love that their cleanses are not just juice cleanses, and they know the importance of healthy fat to manage hunger hormones and boost the metabolism. So don’t worry about doing their cleanses – you will NOT be hungry. Maybe someone one your gift list deserves a 1 day reset, or perhaps they are needing a 21 day reboot!
Give the gift of relaxation and rejuvenation!
Do you know someone that loves yoga, or has been wanting to give it a try? Or just needs to de-stress?
Give him/her the gift of relaxation, flexibility, strength and more !
The 6 in Yoga Six refers to the 6 results of a consistent yoga practice: Stronger, Leaner, Calmer, Clearer, Braver, Further. With 4 beautiful studios around the San Diego area – and more locations in Illinois, Kansas, Missouri, Ohio and Wisconsin – Yoga Six is a great place to de-stress your life and support a healthy metabolism! They offer hot yoga, flow deep stretch, boot camp, meditation, and much more!
Give the gift of (BPA free) hydration and protect the environment at the same time – with beautifully designed Mizu!
I encourage all my clients to stay hydrated throughout the day. And one key way to do that – is to carry your water bottle around with you. But I don’t recommend drinking from plastic – because plastics can interfere with hormones and is terrible for the environment. Plus – it is just way more expensive too!
Mizu makes reusable products to hold your drinks – which are designed to help reduce the over abundance of single-use plastics produced and discarded each year. Hot or cold drinks – wine, coffee, and water – Mizu handles it all with ease and beauty! Plus -their insulated bottles will keep your cold beverages cold for 24 hours! This is a practical gift – that anyone can use!
If you have shied away from reusable water bottles because you don’t like the taste – Mizu uses only the highest quality 18/8 food grade stainless steel (has 18% chromium and 8% nickel) – leaves no metal taste and is durable, easy-to-clean and corrosion resistant.
For the person that wants to rock some rock hard abs – and exercise smarter, not harder!!
I don’t know about you – but I am not a fan of abdominal crunches – and neither is trainer Ben Greenfield (who I interviewed for The Metabolism Summit – coming Feb 1). Check out what his Huffington Post article has to say about crunches (to summarize – they don’t work).
The hot new trend now is to exercise smarter – not harder. So if you want to rock some rock hard abs in just a few minutes at a time – try out the Ab Carver Pro. A bonus – it also works your arms and back at the same time!
Help the athlete in your life recover better!
Also when I interviewed Ben Greenfield on The Metabolism Summit – he had just finished the Tough Mudder – which is 24 hours of extreme endurance exercise. I asked him what he was doing to recover from that, and he told me that he spent an hour that morning on a foam roller – to help his muscles loosen up and recover! The GRID foam roller is uniquely designed with a ‘Distrodensity” three dimensional surface which replicates the feeling of a massage therapist’s hands.
For the endurance athlete that needs the ultimate fuel.
Have you heard of SuperStarch? It is a complex carbohydrate (derived from non-GMO corn) that stabilizes blood sugar so you avoid crashing. It helps you perform better while using fat for fuel. It was discovered to help a boy named Jonah, who had a rare disease, where he could not store carbohydrates – so he needed to eat every 2 hours to live. With SuperStarch he can go 8 hours. It is an all-natural, slow-releasing carbohydrate that provides steady energy and blood sugar levels.
Generation UCAN helps to sustain energy, without a crash – or inhibiting fat-burning. Whether you’re running a marathon, climbing a mountain, competing on the field, or live an on-the-go lifestyle, UCAN is ideal for maintaining steady energy. Try it as a pre-workout snack, a post-workout shake to optimize recovery, between meals to control cravings, or a meal replacement shake.
Use code: HealthyHoliday to save 15%!
What better gift could you give someone that the gift of a healthy metabolism?
Okay – yes, I wrote this book. So I probably am a little biased – but wrote it because I know so many people are struggling with their weight and health – and doing everything they have been told to do like counting calories, cutting fat, exercising more and eating less – and are frustrated because it is just not working. Believe me, I’ve been there too (I share a lot of my story in the book).
But the truth is – many of these approaches to weight loss simply don’t work, and they could even be making your metabolism AND YOUR OVERALL HEALTH worse!
One tip from the book that might help this holiday season with sugar cravings – and that is to put coconut oil in tea!
Dark chocolate to satisfy your sweetheart’s sweet tooth!
One of the treats that I recommend to clients that are trying to break free from sugar addiction – without feeling deprived is dark chocolate. It is good to have especially this time of year – because you can have a square of dark chocolate when you get tempted by the cookies and treats. But don’t be fooled by beautiful packaging and expensive pricing. Check out this article written by The Food Babe about how even the most expensive chocolates can be made with cheap GMO ingredients and use artificial flavorings!
So – scurry on past the expensive brands with the beautiful gold packaging and red bows – and grab some Cocoa Parlour instead – a great stocking stuffer! Check out the ingredient list on a Cocoa Parlor bar – and you might be surprised to see just 3 ingredients for many of their bars! Unlike many of the chocolate bars on the market – these are made with simplest ingredients – and do not put any soy lethicin into their bars. They also sell raw chocolate bars – which is even better – because it is higher in antioxidants!
I have tried many different brands – and I have to tell you that Cocoa Parlour comes out on top for me. My absolute favorite is their Popped Quinoa bar. I also like their salted almond dark as well – salt, chocolate and almonds – the perfect combo.
High-quality protein-dense gluten-free snacking.
Not all jerky is created equal – or gluten free. Kiva bison jerky is gluten free, antibiotic free, contains no added hormones, is high in protein, contains no nitrates or nitrites, and tastes great.
Stuff the stocking with some snack bars that aren’t too sweet.
Are you frustrated with bars that are too sweet, or have ingredients that you are trying to avoid like soy, gluten, or dairy? So was I – that is why I created the ReFuel bar! Just the right hint of sweetness (6 grams – from dates), 8 grams of vegan protein (from pea and hemp), and 9 grams of fiber (from chia seeds and a prebiotic fiber – which is food for the probiotics – keeps your tummy bugs happy and fed).
I am giving away over $600 worth of healthy holiday gift sets!!! Enter to win below!!
Would you like to be the lucky winner of one of these awesome gift sets?
The Home Spa Gift: Value $190 value
The Healthy Metabolism Home Chef Gift: $102 value
The Work Out Smarter Not Harder Gift: $110 value
The Stylish Yogi Gift: $210 value
Please note: Includes shipping within the U.S. If a winner outside the U.S. is chosen – shipping costs will need to be paid by the winner, or they may forfeit the prize. All attempts will be made for gifts to arrive before Dec. 25th, but it is not guaranteed. Must be 18 to enter.
Don’t forget to sign up for The Metabolism Summit – coming Feb 1st!!
Note: some of the above links are affiliate links – meaning Sara Vance will earn a small commission for referring you.
Usually if something sounds too good to be true – it is. Except in this case!!
This superfood version of chocolate mousse is dairy free and 100% guilt free!! It is also rich in fiber, omega 3s, magnesium, has no sugar and whips up in minutes! I know, hard to believe – but all true! It is a rich and creamy delicious chocolatty delight!! And unlike other chocolate mousses, this one will not spike your bloodsugar. It will fill you up, and keep your hunger hormones in control and keep you satisfied for hours!
* The ice cubes are primarily to chill the mousse, you can omit if you are making it and not eating it right away. Put into the refrigerator to chill.
Note – this recipe requires a Vitamix blender that has a “tamper” – the tool that helps to process thicker recipes, stirring ingredients and removing air pockets in the blender.
Put into a container in the refrigerator, or pour into a dish and enjoy. This can make 1 large serving, or two small ones.
This is a Perfect Metabolism program recipe!
Read Cuckoo for Coconut oil to learn more about the health benefits of coconut oil.
Serve these delicious Dark Chocolate Raspberry Cupcakes for Valentines Day!
Dark Chocolate Raspberry Cupcakes
Melt the coconut oil gently over low heat on the stovetop, or in a Pyrex dish in a hot water bath. Then mix together all the ingredients in a blender or food processor (except the raspberries). Add the 1/4 cup raspberries and process until combined*. If using frozen, it will instantly thicken the frosting. Spoon out into a bowl and place in refrigerator to chill. Rinse and set aside the fresh raspberries for topping the cupcakes.
*Note: If you do not want the frosting to be raspberry flavored, just omit the raspberries. It will have a slight coconut taste – if you do not like that – replace the coconut oil with organic butter (this is a non-vegan option).
It is no wonder we celebrate Valentines Day with chocolate – cacao, one of chocolate’s key ingredients, contains high levels of Phenylethylamine, referred to as the love chemical, because our bodies produce it when we fall in love!
A heart healthy food, dark chocolate is perfect for February, because it is National Heart Health month. Studies have shown that eating dark chocolate lowers the risk of heart disease, stroke, and even Alzheimers disease.
This recipe for CocoNuttZo Dark Chocolates takes chocolate to a whole other level, combining some of my favorite superfoods to make a super healthy chocolate!
Scroll down below the recipe for more information about the superfoods in this recipe.
CocoNuttZo Dark Chocolate
More about the Superfood ingredients in this recipe:
CACAO: Historically, cacao has been used both as medicine and as currency. Cacao is the #1 food source of magnesium, which is probably one of the big reasons it is so good for our heart – magnesium has been shown in studies to lower the risk of heart disease mortality by 50%! Cacao also contains potassium, iron, polyphenols, flavanols, theobromine, and proanthocyanidins. Cacao’s long list of health benefits include reducing heart attack and stroke, lowering blood pressure, boosting mood and brain function, protection against Alzheimers disease, lowering stress, relaxing muscles, boosting our skin’s internal SPF, and much more. I choose Sunfood raw cacao, because raw cacao has a higher antioxidant content than cocoa, and it even has a higher antioxidant rating than blueberries, acai, and even goji berries.
COCONUT OIL: In Sanskrit, coconuts are called “Kalpa Vriksha” which means: “The tree that gives all that is necessary for life.” Coconut oil is a medium chain fatty acid, which gets burned as fuel faster (so less likely to be converted to fat). It is also one of the most beneficial oils for our heart heath. Coconut oil is comprised of about 50% lauric acid, which is immune boosting, anti viral, anti bacterial, and helpful in lowering high cholesterol & high blood pressure. Coconut oil boosts HDL cholesterol, which helps to usher out the bad cholesterol. It also helps to regulate our hunger hormones and insulin levels. Coconut oil helps the body to absorb vitamins and minerals, and it also is more stable – meaning it will not oxidize – oxidized fats promote heart disease, certain cancers, and other diseases. Coconut oil has also been touted for prevention/treatment for Alzheimers disease. When choosing a coconut oil, I like to look for quality unrefined, organic cold pressed oils – such as Barleans. Because of all the benefits, I recommend to all my cleanse participants to take coconut oil every day. But not everyone is a big fan of eating straight coconut oil – so that is why I came up with this recipe for dark chocolates made with Nuttzo nut butter.
NuttZo: The best nut butter on the planet, NuttZo is a wonderful blend of 7 different organic nuts and seeds. NuttZo contains chia and flax seeds, which provide a healthy dose of omega 3 fatty acids, which are critical for prevention of heart disease and many other diseases. It also contains Brazil nuts, which are one of the best food sources of selenium, a powerful antioxidant which has been proven to protect the body against infection, and certain types of cancer. And it has pumpkin seeds which are naturally anti-bacterial and anti-parasitic.
© copyright 2017 Sara Vance