Make Your Mornings Count With a Dash of Matcha Madness

So, guess I’ve been feeling the Eastern vibes lately. Between last week’s Korean Boribap recipe and this week’s love letter to all things matcha, I should probably just book a flight to Asia. Donate to my travel fund, and I’ll get right on that!

No takers? Shocking. Fine then…living vicariously through my taste buds isn’t the worst consolation prize. Lucky for this girl, my fiancĂŠ’s sister did go to Asia recently, and she brought me back some authentic ceremonial-grade Japanese matcha.

Talk about earning brownie points with the future sis-in-law. Give me pretentious sounding superfoods, and I’m your friend for life. Well played, Kristin…well played.

If you’re a matcha virgin, it’s literally just powdered green tea. Observe:

matcha powder

But what makes it so freaking fabulous? Check out these impressive stats:

  • Yields more antioxidants than any other superfood including goji berries, acai, kale and spinach.
  • Contains a powerful blend of essential nutrients like fiber, chlorophyll, zinc, magnesium, and Vitamin C.
  • Strengthens immune function, promotes anti-inflmmatory benefits and works like a natural detoxifier.
  • Boosts the metabolism to burn calories more efficiently, and regulates healthy cholesterol levels.
  • Reduces physical and mental stress, enhances concentration and balances fluctuating mood states.

Way to kick some nutritional ass, Matcha! And that’s why I jumpstart each morning with this little green powerhouse I’ve become *slightly* dependent on. Sure, you can drink it like the socially acceptable human you are. OR you can get creative, steal a chapter from my cookbook…

And breakfast will never be the same.

matcha for breakfast

MATCHA GINGER OATMEAL

Ingredients:

1 cup Cashew Milk (unsweetened)

1/2 cup Whole-Grain Oats

2 tsp. Matcha Powder

2 packets Stevia (organic)

1 tsp. Almond Butter (all-natural)

2–3 pinches Sesame Seeds

1/4 tsp. Ground Ginger

Preparation:

  1. Pour the Cashew Milk into a small saucepan and preheat the stovetop burner on a medium-high setting.
  2. Add the Oats and stir occasionally until the mixture begins to boil, then reduce to a simmer and continue stirring until the texture thickens.
  3. Remove the saucepan from the stove, add the Matcha, Ginger and Stevia, then stir to combine.
  4. Transfer the oatmeal into a serving bowl, then top with Almond Butter and Sesame Seeds for extra crunch. (NOTE: feel free to use whatever toppings you prefer…I just choose sesame seeds in keeping with our Asian theme!)

matcha oatmeal before pic

matcha oatmeal after pic

MATCHA BLUEBERRY PANCAKES

Ingredients:

1 cup Cashew Milk (unsweetened)

3/4 cup Spelt Flour (or, a GF alternative)

1/3 cup Fresh Blueberries

1/2 tbsp. Matcha Powder

2 packets Stevia (organic)

2 tsp. Almond Butter (all-natural)

Preparation:

  1. Pour the Cashew Milk and Spelt Flour into a mixing bowl, then stir vigorously until no lumps remain.
  2. Add the Blueberries, Matcha and Stevia into this batter, then stir again to combine.
  3. Preheat the stovetop burner on a medium-high setting, place a griddle on this burner and coat with non-stick cooking spray.
  4. Ladle the batter in small batches onto the griddle, allow to cook about 2 minutes on each side, then transfer the pancakes to a serving plate once they’re done.
  5. Spread the Almond Butter over the pancake stack and garnish with leftover blueberries, if desired.

matcha pancakes before pic

matcha pancakes after pic

Reader Poll (just because I’m curious): Do you cook with matcha, or are you a purist who thinks tea is for drinking, thankyouverymuch?

10 Turmeric Hacks to “Spice” Up Your Daily Wellness Ritual

Turmeric. It’s basically the kale of 2016. This close relative of the ginger root has been initiated into the “superfood” clique—sorry, avocado…we had a vote—and everyone, from  Ayurvedic healers to that cashier at Whole Foods, now swears by its anti-inflammatory benefits.

But turns out, turmeric is worth the hype. Containing high levels of antioxidants—more specifically, curcumin—this exotic orange-yellow-ish powder has been found to protect against cancer, stroke, arthritisliver disease and even Alzheimer’s.

So, yeah. “Superfood” indeed.

If you’re like me though, you’ve got this internal dialogue playing on-loop right about now: Ummm…medicinal properties are cool, but how am I supposed to actually use this stuff? Well, aside from being a wellness wonder, turmeric also earns versatility points. Consider it your spice rack’s answer to coconut oil.

Whether ingested or applied topically, the following hacks will transform turmeric into a health and beauty must-have:

turmeric hacks

Whiten Your Teeth

Douse a toothbrush in water then dip the bristles in 1/8 teaspoon turmeric. Scrub your teeth with the turmeric and leave on for 5 minutes. Rinse your mouth then brush again with regular toothpaste.

Minimize Dandruff

Whisk 1/2 teaspoon turmeric with 1 tablespoon coconut oil until both ingredients are combined. Massage this mixture into your scalp and leave on for 15 minutes. Rinse your hair then shampoo normally.

Heal Inflamed Skin

Mix 1/4 teaspoon turmeric, 1/2 tablespoon honey and 1 tablespoon water until these ingredients form a paste. Spread this mask across your face—paying close attention to acne-prone areas—then leave on for 15 minutes. Rinse your skin with cold water.

Sooth Joint Swelling

Combine 2 tablespoons turmeric, 1 tablespoon lime juice and 1/4 teaspoon water until these ingredients form a poultice. Apply this mixture directly onto the injured body part then wrap in a cloth bandage. Leave on for 20 minutes, at minimum.

Blend Into Smoothies

Include a few dashes of turmeric in your favorite beverage concoctions, along with other superfood enhancements like chia seeds, hemp hearts, cacao nibs or spirulina.

Make “Longevi-Tea” 

Add 1 teaspoon turmeric to 1 cup boiling water then simmer for 10 minutes. Strain any leftover turmeric grounds from the water then stir in ginger or honey, to taste.

Make “Golden Milk”

Mix together 1 teaspoon turmeric and 1/4 cup water on low heat until both ingredients form a paste. Add 1 cup unsweetened almond milk and cook over medium heat for 5 minutes. Stir in 1 teaspoon coconut oil or ghee, and 1/2 teaspoon cinnamon.

Toss With Salads

Whisk 1/4 teaspoon turmeric with 1 tablespoon olive oil, 1/2 tablespoon whole grain Dijon mustard and 2 teaspoons lemon juice. Pour this mixture over fresh veggies and use salad tongs to distribute the liquid evenly.

Spice Up Bone Broth

Infuse 1 teaspoon turmeric into a healthy homemade stock—like this recipe from Wellness Mama—for extra flavor, zest and color.

Kickstart Your Morning

Sprinkle a few dashes of turmeric over scrambled eggs, oatmeal, avocado toast, plain Greek yogurt or sliced apples with almond butter.

“Spring” into Fresh, Fruity & Healthy Flavors with Nutri Maqui

As the winter chill becomes a distant memory, and we transition into spring’s vibrant colors and sunny warmth, it’s time for a seasonal shift in our diets as well. Instead of hearty bone broths and root vegetables, spring calls for light, crisp and refreshing flavors that keep us cool as the weather heats up.

So, for a fruity treat that satisfies your sweet tooth, quenches your thirst and fuels your body with nutrients, try these healthy popsicle bites. Featuring the bold tanginess and antioxidant benefits of Nutri Maqui Superfruit Juice, this recipe is a perfect afternoon snack for the kids or crowd-pleasing dessert at your next backyard cookout!

Note: This recipe yields 8 servings, so adjust the ingredients accordingly to feed large groups.


NUTRI MAQUI POPSICLE BITES

Ingredients:

1 tbsp. Nutri Maqui Superfruit Juice

1/2 Fresh Strawberries

1/3 Plain Greek Yogurt

1 sprig Fresh Sage Leaves

1 tsp. Raw Honey

All-Natural Stevia (to taste)

Nutri Maqui Popsicles Ingredient List

Preparation:

  1. Hull the strawberries and slice into bite-size chunks.
  2. Place all the ingredients in a blender and puree into liquefied.
  3. Line a mini muffin pan with plastic wrap or parchment paper.
  4. Spoon the mixture into eight of the muffin pan slots.
  5. Place the muffin pan in the freezer for about 30 minutes.
  6. Remove from the freezer and insert toothpicks in the center of each popsicle mold.
  7. Return to the freezer for another 30 minutes or until the popsicles have set completely.
  8. Lift up the plastic wrap in order to cleanly detach the popsicles from the muffin pan.
  9. Drizzle more honey on top for extra sweetness if desired.
  10. Enjoy…go ahead, it’s guilt-free!

Nutri Maqui Popsicles Before Freezing

Nutri Maqui Popsicles After Freezing


This recipe was originally featured on the Nutri Lifescience website. Reblogged with permission.

How to “Dress” Up Your Daily Fruit & Veggie Quota {Guest Post}

According to research backed by the American Heart Association, people who habitually consume a diet rich in fruits and vegetables experience a decreased risk of cardiovascular disease later in life. In fact, this study revealed that, of the 2500 test subjects monitored, women who ate about 9 daily servings and men who ate about 7 were 26% less prone to develop clogged arteries in older age.

In addition to supporting cardiovascular wellness, fresh produce contains essential nutrients like protein, antioxidants, fiber, and a plethora of other vitamins and minerals. So, incorporating more plant-based foods into your diet can yield balanced wellness and physical longevity.

The simplest, most straightforward way to boost your fruit and veggie intake is to replace that typical lunchtime sandwich with a crisp, colorful salad. Then, top it with this healthy homemade dressing which features the antioxidant-loaded nutritional supplement, Nutri Maqui. Your heart, immune system and other vital organs will thank you for giving them the nourishment they crave!


Nutri Maqui Superfruit Salad Dressing

Nutri Maqui salad dressing ingredients

Ingredients

 Â˝ cup Grapeseed Oil

1 tbsp. Nutri Maqui Superfruit Juice

1 tsp. Whole-Grain Dijon Mustard

½ tsp. Lemon Juice

Nutri Maqui salad dressing preparation

Preparation

  1. Pour all ingredients into a small decanter, then whisk until they are thoroughly combined.
  1. Chop a variety of fresh fruits, vegetables and raw nuts (e.g. carrots, cucumbers, tomatoes, apples, raspberries, avocadoes, almonds, cashews), then arrange them over a bed of leafy greens (e.g. spinach, kale, arugula).
  1. Drizzle the dressing on top, then toss the salad to evenly distribute all ingredients before serving.

So. Many. Colors. Amiright?!

Nutri Maqui salad dressing before   Nutri Maqui salad dressing after


Huge thanks to Nutri Lifescience, LLC, for supplying the research, content and graphics for this post.

 

Balancing the Crucial Connection Between Fitness & Nutrition

Due to the gradual development of poor lifestyle choices, such as unhealthy diet and irregular exercise, numerous Americans have begun exhibiting risk factors for high blood glucose, metabolic syndrome, cellular oxidative stress and other conditions associated with inadequate nutrition intake and fitness levels.

While the average person knows that consistent physical exertion must be sustained by wholesome eating habits, and vise versa, this balancing act is often difficult to maintain.

In a culture that values pre-packaged convenience over freshly prepared quality, many people consume an overabundance of artificial preservatives, toxic chemicals, saturated fats and refined sugars. These heavily processed ingredients cause unwelcome weight gain and can result in various medical concerns.

In addition, many people also lack the motivation to incorporate vigorous activity into their daily routines, so when combined with nutrient deficiency, a sedentary lifestyle could trigger the premature onset of serious cardiovascular issues.

To protect your body from these health hazards, practice eating whole foods and exercising every day until doing so becomes a ritual that no longer requires conscious effort.

Healthy eating woman holding a salad and smiling - isolated over white

A well-rounded diet includes plant-based proteins (e.g. beans, lentils, raw nuts, non-dairy milk); lean meats – unless you’re a vegetarian, of course! – (e.g. chicken, turkey, fish); whole grains (e.g. oats, brown rice, quinoa, buckwheat, spelt); low-sugar fruits (e.g. berries, avocados, papayas, oranges, melons); and leafy green vegetables (e.g. kale, spinach, broccoli, Swiss chard, lettuce).

These powerhouses contain essential nutrients, naturally-occurring chemicals, antioxidants and beneficial fats, rather than those harmful ingredients found in a typical fast food meal.

The other “puzzle piece” – habitual movement – combines aerobic (e.g. running, cycling, swimming, dancing, kickboxing) and anaerobic (e.g. weight lifting, push-ups, squats, crunches, resistance yoga) training.

Together, both disciplines promote muscle tone, cardiovascular strength, skeletal resilience, flexibility, endurance and physical energy. Your body needs these wellness properties to function optimally, experience longevity, and build defenses against illness or injury.

Becoming committed to proper fitness and nutrition can mean the difference between healthy aging and chronic disease development. However, the ultimate decision is yours: would you rather feel vibrant, active and nourished at the cellular level?

Or, are you content to keep avoiding exercise, frequenting the drive-through window and, potentially, suffering from metabolic syndrome or other weight-related complications?


Huge thanks to Nutri Lifescience, LLC, for supplying the research, content and graphics for this post.

Creative Breakfast Ideas to Make Nutri Maqui Part of Your Morning Routine {Guest Post}

Nutri Maqui antioxidant support

Fueling your body with the health benefits of Nutri Maqui superfruit juice is an enjoyable experience for several reasons.

The essential nutrients this supplement provides – such as immune-supporting antioxidants and longevity-promoting flavonoids – will help you feel vibrant and energized throughout the entire day. So, start each morning with Nutri Maqui then simply reap the wellness rewards, no matter how demanding your schedule might be.

The rich, silky and slightly tart flavor of this naturally-formulated juice blend pairs perfectly with other nourishing noshes as well. The following recipes – packed with protein, vitamins and minerals from various fruits, leafy greens and whole grains – will turn that been-done-before breakfast into a powerhouse meal.

Just take a look at these tantalizing examples…

Nutri Maqui Energy Bowl (total prep time: 3 minutes)

Ingredients:

½ Apple (cored & sliced)

½ c. Berries (any variety, sliced)

Âź c. Cashews (raw & unsalted)

2 tbsp. Oats (whole grain)

1 tbsp. Nutri Maqui Juice

1 tbsp. Almond Butter (organic)

Preparation:

1. In a serving bowl, mix together the fruit, cashews and oats.

2. Drizzle the Nutri Maqui juice over the other ingredients and mix again.

3. Top the energy bowl with a dollop of almond butter.

Nutri Maqui energy bowl


Nutri Maqui Green Smoothie (total prep time: 5 minutes)

Ingredients:

1 c. Almond or Cashew Milk (unsweetened)

½ cup Kale (chopped)

½ Avocado (diced)

1 tbsp. Almond Butter (organic)

1 tbsp. Nutri Maqui Juice

½ tbsp. Matcha Powder (organic)

2 tsp. Oats (whole grain)

½ tsp. Stevia (organic)

Preparation:

1. Place all the ingredients together in a blender.

2. Puree until the smoothie texture is smooth and creamy.

Nutri Maqui green smoothie


Nutri Maqui Greek Yogurt (total prep time: 1 minute)

Ingredients:

1 c. Greek Yogurt (plain)*

1 tbsp. Nutri Maqui juice

2 tsp. Blue Agave Nectar (organic)

1 tsp. Cinnamon (or, to taste)

* Note: Make this recipe vegan by substituting Greek Yogurt with a non-dairy alternative like Coconut Yogurt.

Preparation:

1. In a serving bowl, mix together the yogurt, agave and Nutri Maqui juice.

2. Top the yogurt with a desired sprinkling of cinnamon.

Nutri Maqui yogurt


Nutri Maqui Pancakes (total prep time: 10 minutes)

Ingredients:

1 c. Whole Wheat Flour (organic)*

½ c. Water (add more if necessary)

½ Banana or Avocado (as a binding agent)

½ c. Strawberries (for topping, sliced)

1 tbsp. Nutri Maqui Juice

1 tbsp. Almond Butter (organic)

2 tsp. Cacao Powder (raw & organic)

½ tsp. Stevia (organic)

* Note: Make this recipe gluten-free by substituting Whole Wheat Flour with a GF alternative like Flaxseed Meal.

Preparation:

1. In a mixing bowl, combine the flour, “binder” fruit, cacao, stevia and Nutri Maqui juice.

2. Add water until the texture becomes smooth, like batter, and mix again.

3. Heat a skillet on a medium stove setting and coat the bottom with cooking spray.

4. Ladle Âź of the batter into the skillet and cook until it starts bubbling.

5. Flip the pancake on its other side and cook for about the same     amount of time.

6. Repeat steps 4–5 with the remaining batter until you have 4 pancakes.

7. Top the pancakes with almond butter and sliced strawberries.

Nutri Maqui pancakes

Every morning can set the tone for embracing a wholesome, balanced lifestyle if your body gets its daily dose of Nutri Maqui antioxidant benefits.

Have these ideas inspired you to create your own breakfast concoctions? Comment with more Nutri Maqui recipes below!

Huge thanks to Nutri Lifescience, LLC, for supplying the research, content and graphics for this post.

3 Ways to Beat a ‘Cold’ Summer {Guest Post}

Those “dog days of summer” are upon us, and the season is synonymous with warmer weather, more daylight, plus the freedom to enjoy every single minute!

Most of us can confidently say we have grand plans in the works to make the most of this fantastic season — with no signs of slowing down. However, one of the quickest ways to bring summer fun to a screeching halt is by getting sick!

While you may think you’re only susceptible to colds during winter, the truth is anyone can catch a cold, anytime of year. Unfortunately, that includes our beloved summertime.

With that said though, check out these foolproof tips for keeping your summer anything but cold this year!

1.   Regular Exercise

Physical activity can benefit our bodies in numerous ways, like preventing obesity or diabetes, reducing stress and improving cardiovascular health. But, did you know exercise can also reduce the risk of catching a cold? Movement increases blood flow and circulation throughout your body, bolstering overall immunity. Therefore, your immune system can rapidly detect cold-bearing intruders and stop them before they spread!

regular exercise

2. Nutritious Diet

Your body relies on the absorption of essential nutrients from daily food intake to function optimally because these vitamins and minerals boost your body’s natural defenses against the common cold. Therefore, eating a diet packed with vitamin C and antioxidants — including berries, citrus fruits and even kiwi — is extremely beneficial. Vitamin C, in particular, boosts your immune system by exciting the production of antibodies to strengthen and support disease-fighting responses.

Additionally, consider eating more seafood this summer — specifically tuna, salmon and mackerel. These oily fish are rich in omega-3 fatty acids, compounds that keep your immune system in check by reducing potentially detrimental inflammation.

nutritious diet

3.   Vital Vitamins

If you’re not a fan of fish or fruit, you can still fight colds by taking daily vitamins! These supplements are a simple way to support physical health because they require minimal thought or effort  If you prefer the all-in-one approach, consider a multivitamin that provides the basic nutrient building blocks your body craves. However, if you’d rather focus on the main cold-fighting essentials, here are a few supplements worth trying:

For starters, stock up on supplements like vitamin C. Studies have shown that vitamin C decreases the length of a cold by 24-36 hours. Next, you’ll want to consider a Vitamin D supplement, which promotes healthy teeth and bones, while reducing the risk of respiratory infections and the flu. Finally, enhance your immune system’s ability to fend off bacteria by taking a Vitamin B supplement.

IF

Nothing ruins warm weather bliss like feeling “under the weather.” So, implement these preventative measures for a cold-free, fun-filled summer!


Huge thanks to Vita Living Wellness Supplements for supplying the research, content and graphics for this post.