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Diet

Good Sources of Fiber

Fiber is a great way to keep your digestion regular and healthy.  Did you know that fiber-rich plants are prebiotics?

Fiber-rich plant foods are GOOD for the healthy bacteria in our gut, helping our flora stay healthy and in balance.

Fiber is also important for detoxification (or your body's normal day to day cleaning processes), helping your body to successfully remove toxins form our bodies.  Fiber also helps to slow down the absorption of sugar into our bloodstream, decreasing drastic spikes in blood sugar.  Most vegetables, fruits, nuts, seeds, and whole grains contain good amounts of fiber.

Fiber helps us to maintain a steady level of energy throughout the day.

spinachGreens

Greens are rich in fiber, minerals and antioxidants.  Baby spinach in your smoothies is an excellent way to add greens.  Additionally, baby spinach has a nice soft taste to it, versus kale is has a stronger taste. If you are new to greens in your smoothies start with spinach.

flax-seedsFlax Seeds

Flax seeds are a good source of both omega-3 fats and fiber.  Flax seeds also contain a good amount of vitamin E, which is excellent for the skin.  Grinding your flax seeds is a must in order to get the nutritional value of these plant-gems.

chia-seeds2Chia Seeds

These tiny seeds pack a nutritional punch.  This is the richest plant source of omega-3 fats.  They are also packed with minerals and a great source of fiber.  They also have a special property in that they swell to up to 5 times their size when added to liquid, so they can help you to feel full faster and for longer.

psyllium-huskPsyllium Husk

Psyllium husk is a seed from the plant Plantago ovata from India.  When soaked in liquid it turns into a solid gel-like consistency.  It has the ability to help sweep your intestines clean.

Fiber Powders

Fiber powders are usually made from a mix of plant-based sources of fiber, containing both psyllium husk and flax meal (ground flax seeds).  Some contain probiotics and other nutrients.  This can be a convenient solution for getting in more fiber regularly.  Though probably not needs if you are eating a good amount of fruits and veggies unless you struggle with constipation or eat a lot of meat and cheese.

nut-buttersNut Butters

Nut butters are an excellent source of fiber as well as fat and protein.  You can add these to smoothies for an extra kick that makes the drink richer, creamier and more filling.

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Here’s what you want in your pantry

We are busy. We might not "like" to cook. We know it's way healthier. Having a well stocked pantry can help!!

Spice and Herbs

Salt and Pepper Curry powder Smoked paprika Ground cumin Dried thyme Dried oregano Dries rosemary Chili powder Dried dill Dried sage Garlic powder Ground ginger Cayenne Cinnamon

Oils and Conidments

Extra-virgin olive oil Sherry or wine vinegar Balsamic vinegar Mustard Soy sauce Mayonnaise Hot sauce Ketchup Fish sauce BBQ sauce

Staples

Rice Whole grains Canned beans Dried beans Oil-packed tuna Cannes tomatoes Coconut milk Tomato paste Peanut butter Nuts/seeds Stock Honey or maple syrup

Long Storing Veg and Fruit

Onions Ginger root Potatoes Garlic Sweet potatoes Carrots Cabbage Squash Shallots Lemons/limes Apples Frozen veg and fruit

Long Storing Dairy/Meat

Eggs Butter Yogurt Parmesan cheese Other hard cheeses Ricotta cheese Goat cheese

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Delicious Roasted Pumpkin Seed Hummus

[amd-zlrecipe-recipe:13] And just an addition FYI.

Pumpkin seeds, dried, Nutritional value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 559 Kcal 28%
Carbohydrates 10.71 g 8%
Protein 30.23 g 54%
Total Fat 49.05 g 164%
Cholesterol 0 mg 0%
Dietary Fiber 6 g 16%
Vitamins
Folates 58 µg 15%
Niacin 4.987 mg 31%
Pantothenic acid 0.750 mg 15%
Pyridoxine 0.143 mg 11%
Riboflavin 0.153 mg 12%
Thiamin 0.273 mg 23%
Vitamin A 16 IU 0.5%
Vitamin C 1.9 µg 3%
Vitamin E-γ 35.10 mg 237%
Electrolytes
Sodium 7 mg 0.5%
Potassium 809 mg 17%
Minerals
Calcium 46 mg 4.5%
Copper 1.343 mg 149%
Iron 8.82 mg 110%
Magnesium 592 mg 148%
Manganese 4.543 mg 198%
Phosphorus 1233 mg 176%
Selenium 9.4 µg 17%
Zinc 7.81 mg 71%
Phyto-nutrients
Carotene-β 9 µg --
Crypto-xanthin-β 1 µg --
Lutein-zeaxanthin 74 µg --

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Workout recovery with walnuts

Walnuts help you recover from intense workouts!

We all know that working out (intensely) can be very stressful.  And while working out is a good "stressor", we still need to be mindful of helping the body to recover.  When we are speaking of foods to help us recover, we are talking about providing the body with macro nutrients (calories, fats, proteins, etc) AND MIRCO NUTRIENTS (vitamins a, b, c .... etc).  These micro nutrients are crazy important.  For this article we are focusing on antioxidants. All forms of stress increase production of free radicals, a metabolic by-product of the body from utilizing fuel to create energy.  These charged atomic particles bounce around your system causing little sparks of damage.  Antioxidants neutralize these micro invaders.

Nutrition Journal - January 2014, has shown that consuming walnuts is an effective way of reducing this oxidative stress.

Walnuts contain nutrients that help reduce the stress caused by intense workouts.  This means that you will be able to recovery faster, leading to faster repair of lean muscle.  Feeding your body in this way allows you to safely trainer harder and more frequently. Walnuts are slower to digest.  My suggestion is to eat 1 to 2 ounces at night.  In addition to being very high in antioxidants, they are stellar for the brain, have beneficial fats and are a nice CLEAN source of protein.

Want to LEARN more about CLEAN EATING?!?!?
Join our 21 Day Online Challenge.  We begin Sept 24th!!!

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