health hacks

HEALTH HACK | HEALTH HACKS | Java Pre workout Smoothie

Have you discovered pre workout drinks already? To sum it up they go by the term “pre-workout” but they are more aptly referred to (by us) as GAME CHANGERS. Working out is a lot of work. Sorry no lying here. It is. A pre-workout is usually a drink that can be added to water or something more substantial, usually with some caffeine, to boost your energy and ability to push through that wonderful lactic acid burn. 

While you can buy the powdered mixes and mix them with water and, no offense, be boring - we have created our own little coffee-infused pre workout you can easily make and mix with your life-giving and commanding cup of joe in the morning!

Here it is:

Ingredients 

- 1/2 cup almond milk

- 1/2 ripe banana

- 1 tablespoon almond butter

- 1 tsp vanilla 

- 1 tablespoon coffee grounds 

- 1 cup freshly brewed coffee 

- 2-3 ice cubes


Mix this all up in a blender, throw on some J Cole and WORKOUT

HEALTH HACK | Oil Pulling

Do you want:

• fresher breath

• whiter teeth

• brighter skin

• brighter eyes

• better skin

• better mood

• clear sinuses

• more energy

Etc etc?

Without sounding like clickbait - there’s one thing you could and should be doing in the morning to attain all these things! And it’s SO easy.

It’s oil pulling. If you haven’t heard of oil pulling it is a 3,000 year old hack that involves swishing a tablespoon of oil in your mouth to draw out toxins and impurities! So simple.

Simply buy a good quality coconut oil, measure a tablespoon, swish it in your mouth for 20 minutes while you check insta, watch cat videos, stretch and spit it out into the trash and enjoy the benefits!

Do you have oil in your mouth yet?

Couple of tips:

- you can use any vegetable based oil

- do not swallow - it’s all your toxins yuck

- spit into trash not down the drain! It will solidify and you will be purchasing drano

So pick a podcast and a face mask, set your alarm for an extra 20 minutes of self care before you eat or drink or brush your teeth and swish that oil!

HEALTH HACK | Spring Energy Salad

Spring is here! Or at least on its way. Slowly but surely. The good news is with the spring creeping along a bunch of great vegetables and fruits are coming into season! Because food is fuel but also has to be enjoyed because it’s delicious here is a spring salad with a little citrus and good fats to put your mind in the warm weather mentality and your body feeling fresh! 

Ingredients:

Dressing

1 orange zested

2 cloves garlic

1 tablespoon dijon mustard

1/2 cup extra virgin olive oil

1/4 cup orange juice

1 tablespoon white wine vinegar

1 tablespoon + 1 teaspoon raw honey

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

FOR THE SALAD

2 oranges use the one you zested for the dressing

1/3 cup red onion thinly sliced

1 head Butter lettuce leaves roughly torn

1/4 cup sliced almonds toasted

3-4 basil leaves very thin strips, 

1/2 cucumber sliced thinly 


Mix all ingredients for dressing thoroughly. Chop salad ingredients and combine then pour dressing over when ready to serve! Enjoy

HEALTH HACK | Healthy Habits

With how many diet and exercise programs are available in this day and age, you can start to feel a little lost in all the things you should and shouldn’t be doing. It’s also easy to unfortunately set yourself up to fail because you’re trying to do so much at once along with everything else you have going on in life! So we’ve put together 7 tiny habits just to start with so that no matter how crazy your day was, you can say you at least did those 7 healthy things! Then you can add everything the world has to offer much more easily! Here they are

1. Wake up at the same time each day - even on the weekend. This also means going to bed at the same time.

2. Sit up straight and stretch when you wake up for 5-10 minutes.

3. Take a daily probiotic

4. Eat a raw food with every meal

5. Turn off your phone and computer when you aren’t actively using them. Keep in mind also not using them mindlessly for hours!

6. Read or listen to a book or story

7. Plan and organize - doesn’t have to be your entire life going forward for 100 years but your day to day. What are your goals, what has to be done today, what time do you have allocated for each thing?

HEALTH HACK | Eating Out

Eating out is one of the best activities...maybe in life. But when you’re trying to eat healthily your options for food tend to go down a bit. More than that you’re WAY more inclined to break your healthy diet spree when out at a restaurant with tons of cheat food and drink options, not to mention with friends ordering whatever they want all around you 🤦🏻‍♀️ Then if you forgot to meal prep - add starvation and it’s virtually impossible to keep it together especially by dinner time!

But don’t worry - we’ve got you covered for at least part of the time! Here are some healthy options at some of the most common chain restaurants so at least if you’re either starving or that’s the only option you’ve got plenty of healthy choices!

Source: theeverygirl

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HEALTH HACK | Grain-Free Frozen Berry Bites

You can’t really go wrong with fast delicious and healthy snacks! Whether you’re intermittent fasting or grazing all day, low calories healthy snacks always help! Here’s one full of antioxidants and crunch!

Ingredients:

-1 1/2 cups of yogurt 

- 2 teaspoons lemon juice 

- 1 pint of blueberries 

- stevia 

Mix all ingredients up gently careful to mix throughout without damaging berries


Place the berries on parchment paper on a large cookie sheet and keep in freezer for two hours. 


Serve and enjoy! 

HEALTH HACK | APPLE FILLING

One of the greatest things about the holiday season? Pie. Actually one of the best things about any season? Pie. And without too much sugar, pie isn’t so bad. But unfortunately usually pies come with lots of carbs and sugars which can kill your diet progress!

So here’s a sweet pie like dessert without the sugar and carbs


-1 whole apple

-1 whole mango 

-1 tablespoon cinnamon

-dash nutmeg

-1 teaspoon stevia

Peel your mango and apple and cut into small slices. Put in a small saucepan just covering the bottom lightly with water. Add the other ingredients and cook on low until syrupy and soft. 

Put it in a bowl and enjoy! 🍎

HEALTH HACK | Egg Bites 🍳

Breakfast IS the most important meal of the day. A crucial step in weight loss is activating metabolism and for many, breakfast is a great place to start. But the morning is also usually when a lot of other important stuff is going on so having a fast easy breakfast solution is key. In come egg bites! Taking your egg staple and making them fast, flavorful and easy to eat!

Ingredients:

7 eggs

Dash salt

Dash cream

1 cup cheddar cheese

3/4 Parmesan cheese

1 cup chopped spinach

3/4 cup chopped ham slices or bacon

Preheat the oven to 350 and grease a cupcake muffin tin. Crack eggs into a bowl and mix thoroughly, then add everything except Parmesan. Mix again and pour evenly into each muffin section filling about 3/4 way. Sprinkle Parmesan cheese over the top and bake for 20 mins.

Pop them out, salt and enjoy! 🍳

HEALTH HACK | PEPPERMINT SMOOTHIE

Thanksgiving is over and hopefully so are the heavy foods! Now that you’ve eaten all the foods and napped all the naps we can give you the news. It’s now Christmas! 

To start your day with some Christmas cheer the healthy way we have a peppermint breakfast smoothie that takes all of 5 minutes to make!

1 frozen ripe banana in pieces

1 cup almond milk

 ¼ cup of fresh mint leaves

¼ tsp vanilla extract 

1 tsp monkfruit

1 handful spinach

1 scoop pea protein powder

Blend it all up, put on your Christmas sweaters and enjoy! 🎄

HEALTH HACK | 5 MINUTE GRAIN-FREE BREAKFAST MUFFIN

What’s better than a muffin with no grains? The answer to that is -when it takes 5 minutes to make it! ⏰

Sometimes eating well can be associated with spending a LOT of time you don’t have in the kitchen. But with the idea of being able to exercise, eat well and enjoy all the fun that is the holidays in mind, we have a 5 minute delicious and healthy breakfast muffin recipe for you!

Ingredients:

1 Egg

1 splash of Heavy Whipping Cream

1 Truvia Packet or replacement healthy sweetener

1 Pinch of Salt

1 tsp Vanilla Extract

4 tbsp Ground Flax Meal

Mix all ingredients together well and microwave in a cup for 1 minute

Enjoy! 😋

HEALTH HACK | KETO PUMPKIN CREAM PIE

Ok so maybe we made it seem like the pumpkin phase would end with Halloween. Well - fooled you! We had to bring back pumpkin as we’re nearing the Thanksgiving feast! Here’s a new spin on pumpkin that is guilt-free so go ahead and eat it as a Thanksgiving countdown!


Crust:

1 1/2 cups almond flour

1/4 cup Swerve Sweetener either granular or powdered is fine

1/4 tsp salt

1/4 cup butter melted

Instructions

In a medium bowl, whisk together almond flour, sweetener, and salt. Stir in melted butter until dough comes together and resembles coarse crumbs.

Pour into greased pie pan. Press firmly with fingers into bottom and up sides. Prick all over with a fork before baking.

To bake unfilled, preheat oven to 325F. Bake until edges are golden brown, about 20 minutes.

To bake a filled pie, pre bake 10-12 minutes before adding fillings.

Filling:

3/4 cup pumpkin puree

4 ounces cream cheese softened

1/3 cup Swerve Brown sugar

1 1/2 tsp pumpkin pie spice

2 tbsp water

1 1/2 tsp grassfed gelatin

1 cup heavy whipping cream

1/3 cup powdered Swerve Sweetener

1 tsp vanilla extract

Make the pie crust according to the directions and bake at 325F for about 20 minutes. Remove and let cool. 

In a large bowl, beat together the pumpkin puree, cream cheese, brown sugar substitute, and pumpkin pie spice until smooth.

In a small bowl, whisk together the water and gelatin. Microwave on high for 30 seconds and then whisk again to dissolve the gelatin. Beat into the pumpkin mixture. 

In another large bowl, beat the whipping cream with the powdered sweetener and vanilla extract until it holds stiff peaks. 

Mix the two mixtures together until no streaks remain. Spread in the prepared pie crust and refrigerate at least 2 hours until set. 

Take it out and enjoy your guilt-free pumpkin dessert!! 🎃 🥧 🦃

HEALTH HACK | PALEO CUPS

It’s so depressing when you’re the only one eating healthily while everyone else goes to town around you - especially around the holidays! But here’s a guilt free recipe you can enjoy this Halloween missing out on the calories but without missing out on the fun! 

What you will need:

1/2 cup Coconut Oil

1/2 cup cacao powder

2-3 tbsp pure monk fruit 

1/2 tsp salt

1/3 cup peanut butter or almond butter

1 tbsp monkfruit 

Instructions

Grease 12 mini muffin tins or line with parchment paper. 

In a medium pot, combine coconut oil, cacao powder, monkfruit and salt. Heat over medium heat and whisk until fully combined. As soon as it starts to boil, turn off the heat. 

Spoon about 1 tablespoon into each section of the muffin tin. Once they all have some chocolate in them, tilt the pan gently in a circle to get the chocolate to go up the sides a little. Leave the remaining chocolate in the pot for the top. Place in the fridge for 10-15 minutes- until they are fully hard.

While they are chilling, make the filling. In a small bowl, combine nut butter and the monkfruit. Stir until well mixed. Remove the chocolate from the fridge and fill each one with a little of the nut butter mixture until all the mixture is used. Spoon the rest of the chocolate over the nut butter, making sure to completely cover it.

Place cups back in the fridge and let them chill for 20 minutes, or until they are completely hard. To easily remove cups, run a butter knife around the edges then peel off the liner. Store in the fridge or freezer and enjoy!!! 🍫🥜🎃

HEALTH HACK | 3 Ingredient Vegan Dark Chocolate

A rich chocolate treat that will satiety you’re sweet tooth while also satisfying the scale! Just three ingredients and you have a nice chocolatey sweet where a little goes a long way! 🍫

1/2 cup plus 1 tablespoon cocoa powder

4 Tablespoons coconut oil (melted)

1/4 cup Lakanto Monkfruit Sweetener

Directions:

Mix together melted coconut oil with monkfruit sweetener. Add cocoa powder and stir well for at least 3-4 minutes. You want the mixture to be extra thick.

Pour into a parchment paper-lined flat container.

Stick in the freezer until solid (about 30 minutes) and chop into pieces or bars. Enjoy!