5 Go-To Breakfast Ideas: quick and easy

Since most of us are in a rush in the mornings, we put together 5 breakfast ideas that you could complete in 10 minutes or less! Say goodbye to mornings where you run out the door empty handed because the omelet took too long!!

Our top five picks:

1. Overnight oats – Overnight oats consist of oats that are typically soaked in milk. Overnight, the oats soften and gain a creamy texture and consistency. Store in a container or mason jar in the refrigerator for up to 2 days. Here’s our go to overnight oats recipe:

Ingredients:

  • 1/2 cup oats (We recommend these go-to packs)
  • 3/4 cup frozen blueberies
  • 2/3 cup almond milk (try out homemade almond milk!)
  • 1 teaspoon cinnamon
  • 1 tablespoon almond butter
  • **optional: sliced banana
  • **optional: drizzle honey

Directions: 

Mix all the ingredients together in a container, mason jar, or cup and place in refrigerator overnight (or for 8-10 hours). Then, top with sliced banana, blueberries, or a drizzle of honey.


2. Protein Smoothie: Checkout our 5 favorite smoothie recipes!


3. Sweet Potato Toast – Take a raw sweet potato and cut it into 1 inch slices. Place the slices in the toaster for about 10 minutes until softened and lightly browned.

Directions :

  • Spread unsweetened
    almond butter on the sweet potato toast and top with banana slices. Top it with a teaspoon hemp seeds for extra protein! For extra sweetness, drizzle some maple syrup on top.
  • Take arugula, a poached egg, some crushed dried herbs, place them on the slice of sweet potato. Drizzle with spicy mayo (1/2 cup avocado mayonnaise & 2 tablespoons Sriracha hot sauce)
  • Slice avocado and lay them onto the sweet potato slice. Sprinkle hot pepper flakes for an extra kick!

4. Avocado Toast-  Take Ezekiel bread and toast it. Mash 1/2 an avocado
and place it on the toast. Add sea salt and pepper to taste

Topping ideas: 

  • Grape tomatoes + balsamic viniger
  • Beets (cooked) + raw, unsalted pistachios
  • Grapefruit slices + shredded mint
  • Arugula + red pepper flakes + drizzle of olive oil

5. Healthy Pancakes- When you have a few minutes to prepare breakfast, make these delicious healthy pancakes!

Ingredients:

  • 1 banana
  • 2 eggs
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract

Directions:

  1. Mash banana
  2. Add eggs
  3. Add cinnamon & vanilla extract
  4. Mix until thoroughly combined
  5. Place a skillet over medium-heat and spray with coconut oil spray
  6. Add ¼ cup of the mixture on the pan for each pancake
  7. Flip when batter begins to bubble
  8. Cook until the bottom of the pancake is lightly browned
  9. Top with sliced bananas, maple syrup, fresh berries, or our superseed almond butter

To clean living,

Jessica, Rachel, & Ariella

Superfood Sunday Spotlight: Chia seeds

Chia is a seed that comes from the Salvia hispanics plant. Legend has it that the Aztecs and Mayans used chia seeds to fuel performance. The seeds are a superfood that contains healthy omega-3 fatty acids, antioxidants, protein, fiber, and calcium. Generally, chia seeds are an unprocessed, whole-grain food that is able to be digested whole by the body. They are now a superfood staple of modern urbanities and can be found in most supermarkets. Chia seeds are in every section of the grocery store including the beauty and haircare aisle.


Nutrition Facts:

2 Tablespoons of chia seeds contain 139 calories, 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates, and 11 grams of fiber!


Benefits:

  • Prevent premature aging, boost energy, improve digestion, build muscle, and strengthen bones.
  • Chia seeds can help slow down the digestion process. It can aid in preventing blood sugar spikes that can lead to weight gain
  • Vitamin E is one of the best skin benefits of chia seeds. It is a powerful antioxidant that combats inflammation and wrinkles. It keeps your skin smooth and soft and can combat acne, wrinkles and inflammation

Suggested Use:

  • In smoothies, granola, energy bites, baked goods, or as a cereal topping!
  • In your skincare routine (WE ARE OBSESSED)

Check it out :

  1. Try our favorite one love organics chia oil – this will give your skin that surer  dewy glow!
  2. Deliciously scented Mahina oil – put it on before bedtime and wake up with soft hydrated skin
  3. Great way to get kids to add chia to their diet is the on the Go Shine organic pouch
  4. Our favorite Chocolate Chia Seed Pudding recipe
  5. Amazing recipe for chia energy bites 
  6. Our go to face mask (glass of wine, face mask, netflix and chill)
  7. Great for a post workout snack  Health Warrior Chia Energy Bars 

To clean living,

Jessica, Rachel, & Ariella

Trend Alert: Don’t Cry Over Spilled “MYLK”

There’s a reason why Starbucks, non vegans, and the average joe are swapping their dairy milk products with nut milks. Nut milk have become very “in Vogue,” making it easier to implement the change to a dairy-free lifestyle. If you want to see what all the buzz is about and choose to cut out dairy, go slowly. Start by replacing the dairy milk you put in your coffee with unsweetened nut milk (think – cashew, almond, and hazelnut). Beware: most store bought almond milk come with many additives. Check out our recipe for delicious, all natural, homemade almond milk in the “Recipes” section!


Benefits of switching cow’s milk for nut milk:

  1. Increased energy- Stop feeling sluggish!!
  2. Weight loss- Just ask Khloe Kardashian. (It’s lower in calories than most traditional dairy products)
  3. Clear skin- If your acne just won’t budge, dairy could be the culprit. There are a few reasons that dairy products can cause acne: Firstly, because consuming dairy can cause inflammation. Second, the hormones in milk can aggravate your skin due to their unnatural and foreign properties. Many people boast fast and dramatic improvements in their skin by cutting out dairy.
  4. Bye bye bloat- A dairy allergy or intolerance can cause gas and bloating. .
  5. Improved digestion- Did you know that about 75% of the  population has trouble digesting dairy products? While most people aren’t diagnosed with “lactose intolerance,” it can still have a negative effect on their digestive system. Side note- most dairy milk contains growth hormones that the digestive system has trouble processing.
  6. It doesn’t have to be refrigerated – you can keep a packaged nut milk in your bag just in case you need a midday pick me up

To clean living,

Jessica, Rachel, & Ariella

 

Pros of Probiotics 

Probiotics – what are they? Probiotics are the latest craze in the food and health industry. Probiotics are bacteria that line your digestive tract: they support your body’s ability to absorb nutrients, fight infection, improve the immune system, ensure healthy digestion, revamp damaged hair, and help achieve glowing skin (umm, SOLD!). Historically, we had plenty of probiotics in our diets from eating foods that were grown in good soil and by fermenting our foods. Currently, however, due to refrigeration and dangerous agricultural practices, our food contains very few probiotics. In fact, many of the foods we consume actually contain dangerous antibiotics that end up killing off the good bacteria inside our bodies. Items like – sugar, tap water, non-organic meat and poultry, prescription antibiotics, GMO foods, and grains.  No matter how healthy your lifestyle is, you’re still exposed to harmful toxins on a daily basis. One of the most common toxin is Bisphenol. It can be found almost everywhere in our lives, items like – receipts, plastic, and paper money. Probiotics can be incorporated into your daily routine in a number of ways, such as – your diet, skin care, and haircare.


Benefits of using probiotics :

  • Healthier immune system
  • Weight loss
  • Better looking skin
  • Improved digestive function
  • Increased energy
  • Healing inflammatory bowel conditions
  • Fighting food-borne illnesses
  • Reduced cold and flu
  • Lower cholesterol
  • Fight antibiotic-resistant bacteria
  • Protection against infections, viruses, and cancers
  • Topical probiotics can help maintain a balanced microbiome—one that is less hospitable for bad bacteria. Bad bacteria cause inflammation, breakouts, and dull hair.)
  • Revive damaged hair

Our top picks for ways to include Probiotics into your diet:

  • Yogurt- We recommend Siggi’s Yogurt in the “plain” flavor or Fage Yogurt.
  • Apple cider vinegar – include it in your salad dressings or mix 1-2 Tablespoons in warm water (consume first thing in the morning or before you go to sleep to help your body detox)
  • Drink Kombucha- Our favorite Kombucha is GT’S Organic Raw Kombucha: Gingerade
  • Anything fermented- kefir, sauerkraut
  • Miso- (Tip – the easiest way to include miso in your diet is by eating miso soup! Here’s a great recipe: Miso Soup)
  • Probiotic supplement- we recommend taking a vegan, plant based probiotic like Ora Organic Probiotic and Prebiotic Capsules. They even make them in a powder form that you could add into your smoothies (they have a scooper that ensures you add the perfect amount!)
  • For all you chocolate lovers out there Sakara makes a probiotic chocolate that we are obsessed with!!

Our top picks for skincare featuring probiotics:


Our top picks for haircare featuring probiotics:

  • Living Hair Conditioner  – The Body Deli’s Volumizing and Nourishing Botanical Conditioner is overflowing with natural phyto-nutrients to heal dry and damaged hair and impart a healthy, luxurious shine.
  • Onesta Probiotic Color Care Shampoo –  The exclusive formula of Lactobacillus Probiotics support a healthy scalp, while a combination of quinoa and vegetable proteins help to protect, defend, and strengthen damaged hair.
  • Probiotic Color Care Treatment – Improves scalp circulation and strengthens hair’s biological defenses against damage from chemical treatments, environmental stresses and styling practices.

Insider tip: 

  • Make sure you pay attention to storage instructions as many probiotics require refrigeration.
  • Our gut is made up of MANY strains of bacteria. So, for optimum gut health, try rotating between different probiotics (which contain different strains). Switching it up ensures that you’re not supplementing your body with a single strain.

Check out this chart below for a consolidated version of why probiotics are so important for us:

Probiotics_FINAL-e1413591325179

To clean living,

Jessica, Rachel, & Ariella

(Photos)

http://yaletownnaturopathic.com/what-you-need-to-know-about-probiotics/

https://www.google.com/amp/s/draxe.com/probiotics-benefits-foods-supplements/amp/

https://www.healthyplanetcanada.com/vitamins-supplements/probiotics.html,

Protein Powders: What’s the deal?

If you find yourself strolling the aisles of health foods stores, you’ll certainly see shelves stacked with containers boasting the word “PROTEIN”. Finding the right protein powder can be like finding a CHANEL boot at a sample sale. Protein powders can be expensive, so we want to make sure you nail it at first shot. Below is a guide where we’ll break down the our fav protein powders!

Plant-Based Protein Powder:


1. Hemp Protein:

What is it? Hemp protein comes from grinding tiny, nutrient-rich seeds of the hemp plant, a member of the cannabis family. The seeds contain essential fats and proteins that your body needs to maintain your overall health.

Why we love it: Hemp is the ultimate plant-based protein source. It is nutritious, satiating, perfect for building lean muscle, and a great choice for muscle repair. Hemp is rich in fiber, magnesium, zinc, omega-3 fatty acids, and iron.

Suggested products: Nutiva Hemp Protein Powder and Manitoba Harvest Raw Hemp Hearts


2.  Plant-Based Protein Blend:

What is it? Most plant-based protein blends only uses whole, organic, recognizable ingredients, while skipping all the stuff that’s hard for your body to process. There is no gluten, soy, dairy, GMOs, fillers, chemicals or anything artificial. Their protein blends are a mix of proteins like hemp seed, pumpkin seed, and pea protein.

Why we love it: It is a clean, nutritious, dairy-free, gluten-free, vegan, mild tasting flavor to add to any smoothie. The all natural flavor options literally taste like ice cream.

Suggested products: Aloha Chocolate Protein Powder and Aloha Vanilla Protein Powder.   Containing 18 grams of protein per serving, while only being 150 calories for 2 scoops.

Look out for our smoothie recipe using Aloha Protein Powder, coming soon (lets just say it will have you licking the bowl)!


3. Pea Protein:

What is it? Pea protein powder is made from the yellow split pea, a high-fiber legume that contains high amounts of essential amino acids.

Why we love it: Pea protein is clean. There are no additives, it is just a plain, plant-based protein. It is proven to promote fullness and increase muscle growth plus it is low in calories so add those scoops!!!

Suggested product: Growing Naturals Kosher Raw Yellow Pea Protein Powder Original Flavor


4. Maca Protein:

What is it? Maca is rich in vitamin B, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. It is proven to increase endurance.

Why we love it: Maca Root benefits include: increased fertility in both men and women, hormone balance, immune system booster. It also offers increased energy, stamina, memory, and focus.

Suggested product: Earth Circle Organics Raw Organic Maca Powder



Dairy Protein Powder:


1. Whey Protein

What is it? A protein supplement made from the watery part of milk after the curds have been removed.

Why we love it: It is satisfying and helps build and repair muscles, while limiting calories and fat content.

Suggested product: Natures Twig All Natural Vanilla Whey Protein


2. Casein Protein

What is it? Like whey, casein is a protein found in milk. Why is it different than whey? Casein is digested and absorbed slower.

Why we love it: Consuming casein protein results in a gradual, steadier exposure of the muscles to amino acids, reducing the rate of muscle protein breakdown. Casein’s slow-digesting  protein may reduce muscle protein breakdown and promote muscle mass growth and fat loss during calorie restriction.

Suggested product: Optimum Nutrition Gold Standard, 100% Casein Protein Powder, Chocolate Supreme

To clean living,

Jessica, Rachel, & Ariella

 

(Photo)

http://activatecoaching.nl/blogs-voeding/

 

Superfood Sunday Spotlight: Gogi berries

Gogi Berries:

What are they? Gogi berries are festive red berries that have a sweet, slightly-sour taste that usually come dried. Gogi berries are filled with antioxidants, Vitamin C + A, fiber, iron, and zinc. They include 8 essential amino acids! A 1/4 cup serving of goji berries contains 90 calories and 4 grams of protein (per serving).


Benefits:

  1. Weight loss aid- Perfect for a light snack to ensure you don’t overindulge- they boast just the right amount of sweetness!
  2. Stabilizes blood sugar
  3. Proven to increase energy, overall well-being, athletic performance, and ability to focus.
  4. Glowing skin- “Vitamin C is also used in the production of collagen, which makes skin, cartilage, tendons, ligaments and blood vessels healthy.”

Suggested Use:

Use in smoothies, baked-goods, or on their own. Check out our Molls Balls recipe to get your gogi berry fix!

 

 

To clean living,

Jessica, Rachel, & Ariella

 

(Photos)

http://www.medicinehunter.com/handful-dried-goji-berries

https://eathappysmile.wordpress.com/tag/goji-berries/

HIIT Workout: The quick, convenient, and effective way to burn fat!

We love a workout that makes us sweat and has our heart pumping faster than we thought was possible! HIIT workouts are among our favorite ways to burn fat, get in our cardio, lose weight, and feel great!

What is HIIT?  High-Intensity Interval Training is a workout technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.

Benefits:

  1. Increase in Metabolism- A HIIT workout speeds up your metabolic rate and gives your metabolism a boost for up to 48 hours after your workout. What does this mean? You will be burning fat even after you’ve left the gym!
  2. Quick- Not all of us have a lot of time each day to get in a workout. HIIT workouts are usually done in 30 minutes or less and leave you surrounded by a pile of sweat.
  3. Convenient-  It can be done anywhere: at home, at a gym, in the park, or in a hotel room.
  4. You don’t need equipment- No dumbbells? Generally, HIIT workouts use your body weight, instead of machinery and weights.
  5. You’ll get your heart rate up and keep it there!
  6. Increased calorie burn- HITT workouts are a great way to get in your cardio while torching your muscles as well!
  7. You’ll burn fat!

*Checkout out: The HIIT Workout you could do anywhere!

To clean living,

Jessica, Rachel, & Ariella

 

(Photo)

https://www.google.com/amp/s/clipartfest.com/amp/categories/view/f270bd286e6bf145c11f755197ae4be9759e9e3f/gym-shoes-clipart.html