Beat Fatigue

I hate feeling groggy during the day. I’m super busy with my work, a baby, and keeping up with my yoga practice. I don’t have time to be tired!!! So when I feel that little fatigue monster sliding in I have a few tricks up my sleeve to battle it off. And they are QUICK.


Say it with me, “Peppermint”
Drink it, eat it, sniff it… okay don’t sniff it- but smell it. Peppermint works like magic when you are battling fatigue.

“Peppermint increases alertness and decreases fatigue so we’re better able to direct our attention.”
American Journal of Psychology

You can brush your teeth, pop a mint, drink some peppermint tea, smell some oil, but seriously try one of these things. I can almost guarantee it will do something for you.


CHUG CHUG CHUG! One of the cheapest ways to battle fatigue. Drink a glass of water. Fatigue is one of the first signs that you are dehydrated. Water will also flush out any toxins that your body is working to fight off. So drink up!


Move It or Lose It.
This is another free and easy way to get a pick-me-up. Although you might look like a lunatic. Chances are you feel slightly lethargic right now. (Most Americans report feeling tired/lethargic 75% of their day, everyday.) In my opinion, this is the most enjoyable way to beat the tired monster. Follow these three simple steps:

1. Stand up

2. Start to jog in place moving your arms

3. Shake your head around simultaneously


For the record, I found the "Move It or Lose It" tip on americanhealth.gov.  If they suggest something like this it must work right?  Try it right now and tell me if I’m wrong. If it doesn’t work for you I will post an embarrassing video of myself doing this exercise.

Wake up and enjoy!

Overnight Oats

By Coach Maria - Salus Nutritionist & Food Expert

You know those packages of instant strawberries and cream oatmeal? 

Yea, the ones that are loaded with....
WHOLE GRAIN ROLLED OATS, SUGAR, FLAVORED AND COLORED FRUIT PIECES (DEHYDRATED APPLES [TREATED WITH SODIUM SULFITE TO PROMOTE COLOR RETENTION], ARTIFICIAL STRAWBERRY FLAVOR, CITRIC ACID, RED 40), CREAMING AGENT (MALTODEXTRIN, PARTIALLY HYDROGENATED SOYBEAN OIL, WHEY, SODIUM CASEINATE), SALT, CALCIUM CARBONATE, GUAR GUM, OAT FLOUR, ARTIFICIAL FLAVOR, CITRIC ACID, NIACINAMIDE, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE, RIBOFLAVIN, THIAMIN MONONITRATE

Since when does fruit need to be "flavored and colored"??  And "creaming agent"?  I don't even want to know why I need partially hydrogenated soybean oil in my oatmeal.

The oatmeal flavor sounds good, though and wouldn't it be great if you could eat something similar and just as easy?

You can, actually, and I'm going to show you how easy it is.

Oh...wait, you don't like strawberries or coconut (serious?!)?  Easy fix...add whatever fruit and added ingredients you do like (Coffee, chocolate, banana, pineapple, mango....you get the idea).

The best part is it's easy...easy...easy!  (Well, and also it tastes goooood!)



Throw the ingredients together the night before, stick in the fridge overnight and you can wake up to this breakfast even quicker than microwaving the instant packet of toxins!  Or, do what I do and have it as a dessert - the kids will love it!

This recipe makes 6 servings, if it's just you, you can always cut the recipe down (but why??).  Keeps well in the fridge.

Ingredients

4 c gluten free oats*
12 oz. fresh organic strawberries, pureed
6 c unsweetened almond milk (flavored or unflavored and coconut milk works great also)
1/2 c shredded unsweetened coconut
1/3 c chia seeds
1/4 c maple syrup (organic raw, unfiltered honey works as well)
1 tsp vanilla

Mix all ingredients in a bowl (this recipe will create a pudding-like consistency, add more milk if you prefer).  Place in fridge for at least 4 hours or overnight is best.

*Oats are technically gluten free, but unless the package says gluten free, there's a great chance there has been gluten cross contamination at the factory.  If you're gluten free, I would recommend going the extra step in choosing a product that is advertised as gluten free. 

 

Variations:

• Add some quality flavored or unflavored protein powder to the list of ingredients
• Substitute strawberries with any other fruit

For Coffee Cacao: 
1.5 c brewed coffee (I use decaf)
2 Tblsp cacao powder, cacao nibs or dairy, soy, gluten free chocolate chips (I put these through the food processor or coffee grinder)
1/2 c coconut cream (the thicker stuff that sits on the top of the can) or coconut milk
1 1/4 c almond milk
1/4 c maple syrup
1 c chia seeds
2 scoops chocolate protein powder

Mix all ingredients and place in fridge 4-6 hours or overnight.

No-Bread Burger Bun

By Coach Maria - Salus Nutritionist & Food Expert

Avoiding bread?  Eating low-carb?

Having a hamburger without the bun isn't new or even difficult - wrapped in a lettuce leaf or just by itself is easy and when that burger is topped with some great ingredients (fried egg...guacamole...caramelized onions...sautéed bell peppers),  you won't miss the bun (not that much, anyway!).

But why stop there?

Making these buns is a delicious way to enjoy a burger and they even taste great all by themselves!

Ingredients
serves 4

2-3 c combined shredded sweet potato and carrot (the shredder on a food processor makes this fast!)
3 eggs, beaten
3 Tblsp coconut flour or arrowroot flour
seasoning of choice (options that have worked: cinnamon, turmeric, smoked paprika, thyme, salt, pepper)

In a bowl, mix all ingredients.

Two choices for cooking:
1.  Bake in a 400 degree oven for 30 minutes (lightly grease cookie sheet)
2. Sauté in skillet over med heat, flipping over after 5-6 minutes or until browned (melt coconut oil or organic butter to pan first), continue on other side until browned.


Nutritional Information Per Serving:
2 per serving

Protein:  24g
Carbs:    15g
Fat:          6g
Sugar:      5g

Nutritional info are estimates and will vary

Tricks For The Grill

I don’t pretend to be a master griller. I’m actually the farthest thing from it. So when Salus asked me to write a blog about the best tricks for the grill I knew I would have to do some research. 

If there is one “master griller” out there, it’s Scott Roberts. This guy has been studying the art of grilling for over 25 years and is awarded year after year with the BBQ choice award.

 
Here are Scott’s top tips for the grill:

• Wash everything after handling raw meat, and don’t reuse the plate that you used for uncooked meat. (I would hope this is common sense, but I think a lot of people miss this one)
• Don’t leave the meat out in room temperature for longer than one hour. This will make bacteria grow at an exponential rate, plus it will make the meat less fresh. If you need to thaw out meat, do so overnight or all day in the refrigerator. 
• Quick and easy way to grill large vegetables such as potatoes and ears of corn: coat in olive oil, sprinkle on some seasoned salt, wrap securely in aluminum foil, and throw it on the grill.
• Don’t add any salt until the meat is cooked to prevent it from getting dry and tough, as the salt will draw away moisture.
• Cooking chicken? If you intend to eat the skin, rub the outside with a little butter or oil and then lightly season it. It’ll give the chicken a nice, crispy, savory skin. Not eating the skin? Don’t season the outside, as it can’t penetrate the skin.
• Leaner steak cuts possess more flavor but will be a little tougher if cooked past medium.
• Don’t pierce your meat with a fork or prongs. The juices will escape, making the meat drier and less flavorful. Use a spatula or tongs to move and flip your food.

I’m going to put these tips to use for my BBQ this weekend, I hope this helps!

Peanut Butter Cups

By Coach Maria - Salus Nutritionist & Food Expert

"I could never give up treats"

"Eating healthy means giving up good stuff"

"A healthy treat?  Is that possible?"

I hear this a lot from friends and family.  I can understand their sentiments, because I used to be there myself.

I also used to think that eating healthy meant only eating chicken and broccoli - who could live that way?  Certainly not me!

I love to eat, I love to cook and I also love a good treat from time to time.

Eating healthy certainly does not mean giving up treats or anything good.  It is possible to eat healthy and thoroughly enjoy and look forward to your meals and treats.

The only thing you should have to give up is the unhealthy ingredients that promote inflammation and create or contribute to our unhealthy self.

Although some treats are convenient to pick up at the store, you would be amazed how easy and quickly some of those treats are to make at home.  The only thing you give up is hydrogenated junk.

These peanut butter cups are a cinch to make and are packed with healthy fats from coconut and peanuts.  Allergic to peanuts?  No problem, you can easily substitute with any other nut or seed butter and you will still create a delicious nut and chocolate cup that everyone will love!

Ingredients
10 servings

Bottom & Top Layer
2 Tbslp extra virgin coconut oil
1/4 c smooth peanut butter (or any nut/seed butter)
1/4 c unsweetened cocoa powder
1/2 tsp pure vanilla extract
2 Tblsp honey

Middle Layer
2 Tblsp extra virgin coconut oil
1/4 c smooth peanut butter (or any nut/seed butter)
1/2 tsp pure vanilla extract
2 Tblsp honey


Make bottom/top layer:
Combine all ingredients in a small bowl and mix until smooth.
Set 10 mini baking cups in a mini muffin pan and pour about 1 Tblsp of bottom/top-layer mixture into each, reserving some for top layer  Place on flat surface in freezer.

Makemiddle layer:
Combine all ingredients in small bowl and mix evenly.  Remove the pan from freezer and fill each cup to the top with top-layer mixture.
Place pan back in freezer and chill until hardened (about 15 minutes).

Remove pan from freezer and fill tops with remaining bottom/top-layer mixture.

Chill until hardened.

Enjoy!


Nutritional Information Per Serving:
serving size: 1 mini cup

Protein:    4g
Carbs:      8g
Fat:          7g
Sugar:      2g


Nutritional information are estimates and may vary

4 Foods To Lower Your Cholesterol

If you suffer from high cholesterol or if your friends/family members have high cholesterol this post is for you. Diet is one of the most important things to bring into check when it comes to maintaining a healthy level of cholesterol. Caring for high cholesterol through your diet is also a nice natural way to bring the LDL (“bad” cholesterol) down a notch or two.

1. Oatmeal/Steal-Cut Oats
Contains soluble fiber, which helps reduce the absorption of cholesterol in your blood.

2. Fish/Omega Fatty Acids
Eating fatty fish can be heart healthy from the omega-3 fatty acids. Omega-3s reduce blood pressure and risk of developing blood clots. “The American Heart Association recommends eating at least two servings of fish a week.” (mayoclinic.com)

3. Olive oil
Olive oil contains antioxidants that can lower your LDL cholesterol, and what’s better is it leaves your HDL (“good” cholesterol) untouched. The cholesterol lowering effects of olive oil are even better if you opt for extra-virgin olive oil.

4. Nuts
Walnuts, almonds, and other nuts contain both monounsaturated and polyunsaturated fats, which lower LDL cholesterol levels. Remember, nuts are high in calories. You don’t want to gain a bunch of weight from eating too many, this brings an entirely new set of problems. A handful will do.

Healthy cholesterol levels lead to a happy, healthy life.

Cocoa Avocado Bites

By Coach Maria - Salus Nutritionist & Food Expert

Do the words avocado+chocolate make you cringe or get you interested?  If the words don't do much for you, perhaps the pictures will.




The creaminess of avocado combined with the rich taste of cocoa is simply divine.



With the lack of highly refined flours and sugars and the added health benefits of the amazing avocado, this unusual treat will make your tummy happy and bring a smile to your face!

Ingredients
makes about 12 bites

1 large avocado
1/4 c cocoa powder + 2 Tblsp for dusting
2 Tblsp brown sugar

Place avocado in food processor and blend until creamy.
Add 1/4 c cocoa powder and brown sugar and process until incorporated.
Place in fridge for 5-10 minutes until set.
Scoop a small mound into your hands and roll into a 1" ball, place on tray.
Once finished, dust all balls with remainder cocoa powder.
Place in fridge to set for 10 minutes (if you can wait that long!)
Enjoy!


Nutritional Information Per Serving:

Protein    0g
Carbs      3g
Fat          1g
Sugars    2g

Nutrition info are estimates and will vary.

Get Up & Get Out

JULY GIVEAWAY! 

Share a picture of yourself exercising outdoors. (Kayaking, paddle boarding, hiking, yoga posing, running, swimming, etc.) Tag us on Facebook or Instagram (@saluslifestyles) and hashtag #getupgetout for a chance to win an all-natural M’lis Heart Healthy Essentials Kit. This is an amazing way to support your body by improving circulation, aiding digestion, and fighting free radicals.

Giveaway runs from the 2nd to the 12th!  

Have fun!