Smoothie Additions

Smoothies are a great way to get in additional nutrients into your everyday diet. Natalie Rizzo details in her article titled, “Surprising Foods to Add to Your Smoothie” about the new ways to incorporate healthy foods into smoothies. Her first ingredient she suggests adding to a smoothie is almond flour for its ability to increase protein, vitamins and fiber in a diet with fewer carbohydrates. Almond flour is made from almonds and can also be added to yogurts. Another food item to add to smoothies are chia seeds. They contain antioxidants, fiber and omega-3 fatty acids. Chia seeds will expand when placed in liquids so remember to not let your smoothie sit too long or it will become gelatinous. Many juices can be added to smoothies for extra taste but pomegranate juice is a particularly good choice. This juice has a high polyphenol content, which can help with post-workout recovery. It is best to purchase 100% pomegranate juice with no added sugar. Pomegranate juice also has as much potassium as a medium-sized banana, which can help with hydration. 

Matcha is another ingredient that can be beneficial to add to smoothies. Matcha are ground up green tea leaves that contain a higher antioxidant amount than regular green tea. Matcha contains ECGC that increases resting and post-exercise fat metabolism. The antioxidants found in matcha can help with post-workout inflammation. Avocados are rich in healthy fats (monounsaturated), vitamins (A,D and E), minerals and phytochemicals. They add a creamy texture and almost 300 calories. 1/4 of an avocado can be added to a smoothie for a creamier taste with less calories when watching weight. 

Kefir is cultured milk that contains probiotics. Probiotics are helpful for the gut by increasing its health and immune function. Kefir has a high protein content, approximately 11 grams in 8 oz. It is also rich in calcium and vitamin D. Kefir has a tangy taste so it may be helpful to add it to a smoothie that is sweeter. The final suggested food item to add to smoothies is Montmorency tart cherry juice. It contains high antioxidants and can decrease muscle damage after doing strength training. As with Kefir, it may be best to add it to a sweeter smoothie due to its tart taste. For more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: http://www.muscleandfitness.com/nutrition/healthy-recipes/7-surprising-foods-add-your-smoothie

Ways to Increase Energy Throughout the Day

Oftentimes energy levels can dip throughout the day due to food or drink choices. Julie Kendrick gives some suggestions on how to avoid these crashes during the day in her article titled " 5 Energy Traps (and How to Avoid Them)". 

If you wake up in the morning feeling exhausted there are a few tips for increasing your energy to sustain you through the day. One reason that your energy may be low in the morning is due to dehydration since liquids haven't been consumed overnight. You may choose to start your day with water and when choosing breakfast avoid refined sugar and carbohydrates because of the changing cycles of energy they cause due to blood sugar spikes and falls. Some healthier breakfast options that will help you avoid blood sugar spikes are eggs, steel-cut oats with berries, whole milk and nuts. If you choose to make a smoothie in the morning add protein filled products such as protein powder, yogurt or almond butter. For added fiber to keep you full use kale, spinach or parsley. Coconut oil and avocados are a great option for adding healthy fats into your diet.

If you feel drowsy midmorning it could be caused by a blood sugar drop- instead of grabbing more sugar, caffeine or carbohydrates choose protein or fiber filled foods. Some healthy options are almond butter, nuts, vegetables and hummus. These slow digesting foods will help you to feel full for a longer period of time. 

Typically, cortisol levels will drop between 1 and 3 pm causing tiredness. If your lunches are typically low in protein and fiber, you will likely feel lethargic. You can try having a lunch that contains healthy fats, protein and fiber. Feeding your gut bacteria will cause a change in energy levels, and you can increase good bacteria in the gut by adding items such as yogurts with live cultures, dill pickles or other fermented vegetables. 

After work you may feel lethargic due to the length of time between lunch and dinner. It can be a perfect set-up for mindless snacking. It is helpful to drink a glass of water right when you get home to help your body restore itself. If you are unable to wait until dinner to eat, try snacking on items like nuts, avocados or seeds to stabilize blood sugar and energy. 

Before bed it may be easy to give into cravings for poor food choices. If food is eaten right before bed, your blood sugar will spike and your body will then need to start the cycle of digestion. This could cause a rise in cortisol which would interfere with the ability to sleep well at night. Take the time before you grab a snack before bed to see if you truly are hungry. If you are, try a small protein shake, cottage cheese or a small banana with almond butter. If you aren't hungry, find another way to calm down and rest before bed by meditating, journaling or talking to a loved one. 

Source: https://experiencelife.com/article/5-energy-traps-and-how-to-avoid-them/

Please visit our website at www.oxborochiro.com.

Healthy Seeds to Add to Your Diet

Seeds are a healthy additive to diets because of all the nutritional benefits they contain. Seeds are typically filled with vitamins, minerals and healthy fats that are essential to maintaining good health. When buying seeds it is best to store them in the refrigerator and if they need to be ground, it is suggested to grind them yourself to maintain freshness.

Chia seeds are classified as a superfood that have a long history of more than 500 years according to the website wholeliving.com. They make a great addition to smoothies, yogurt, soups, baked goods and can be added to thicken products. These tiny seeds are a superfood because of the omega-3 fats, antioxidants, fiber and protein they contain. According to Nick Harris-Fry, a few tablespoons of chia seeds will give you approximately a third of your recommended daily fiber.

Pumpkin seeds or pepitas are a wonderful addition to salads, smoothies, soups or can be eaten by themselves. These seeds contain unsaturated fats, protein and zinc. Although pumpkin seeds may come shelled, the shell contains most of the fiber and the seed has most of the nutrients so when eaten together they provide many health benefits. 

Hemp seeds are considered a protein powerhouse because they contain 10 grams of protein in just a few tablespoons according to Nick Harris-Fry. These seeds can be added to salads, baked goods or even be made into hemp milk which is a great alternative for those who are intolerant to dairy products. Hemp is a source of all essential amino acids according to Terri Coles in her article titled "10 Healthy Seeds to Add to Your Diet".

Flaxseeds also known as linseeds are a wonderful seed to add to your diet for additional fat, protein and fiber. Ashley Pettit states that these seeds can have an anti-inflammatory effect in the body. These seeds can be added to cereal, baked goods and smoothies to increase the nutritional value of these items. Flaxseeds can be used to replace eggs in a recipe. You can use one ground tablespoon of flaxseed and three tablespoons of water to create this egg alternative. Flaxseeds should be ground up and refrigerated before being added to anything because if they are whole, they cannot be undigested and will not give you the full nutritional value. 

Sunflower seeds have a long history of being filled with antioxidants and vitamins, especially vitamin E. They can be eaten as a snack or added to salads to increase your protein and fat intake. Sunflower seeds can be blended into a butter that is a great replacement for those who cannot have peanuts or almonds. These seeds are typically easier for people to digest and can even be sprouted in water to increase digestibility. 

Sesame seeds can be found on hamburgers bun but can also be a delicious addition to many foods such as sushi, other breads or fish. Tahini sauce is made from these small and flavorful seeds which can be added to salads, hummus and other dishes. Sesame seeds packs in minerals, amino acids and other vitamins.  

Sources:

http://www.coachmag.co.uk/healthy-eating/5385/healthy-seeds-and-how-to-eat-them

http://www.huffingtonpost.ca/2014/10/02/healthy-seeds_n_5921822.html

http://www.wholeliving.com/135967/pantry-primer-6-seeds-add-your-diet#27383

http://www.onegreenplanet.org/vegan-food/seeds-to-pair-with-greens-for-a-high-protein-meal/