Hot-Pot Noodles

Hot-Pot Noodles!

I found this recipe in an email, tried it, and LOVED IT!  
-1 small sweet potato for noodles/spoodles (grated veggies works fine).
-1 bowl of finely chopped or shredded raw vegetables. I use broccoli, spinach, cabbage and carrots.
-1 slice of pineapple (chopped).
-Cooked chicken. I typically use one breast or 2 thighs per mason jar.
-1 chopped green onion.
-2 tablespoons of freshly minced cilantro. Use can use any herb or seasoning you like.
-1good, high quality vegetable or chicken stock cube.
-1 teaspoon of oil.
-2 tablespoons of coconut aminos or soy sauce.
-1/4 teaspoon of chili flakes. (optional)
-½ teaspoon of minced garlic or garlic powder
-1/4 teaspoon of grated ginger.
-1 full teaspoon of honey (optional).
Peel your sweet potato and either spiral cut or finely grate them. Steam or par boil the potato for about 5 minutes to soften it up. You want it just firm to the bite. Allow the potato to cool before adding it to the mason jar(or pyrex dish with lid).Mix together the broth seasoning to form a paste. Adding the oil brings it together nicely. Do this in a small bowl with a small spoon to break down the stock cube.Chop your cooked chicken (seasoned how you like).Pack cooked noodles into the bottom of the jar. Spoon the cold broth paste on top, not the boiling water or bone broth. Next, add the finely chopped raw vegetables, chicken, onion and cilantro.You can now store this in the fridge to grab and go when you’re ready. To cook, just open the jar and pour in boiling water or your hot bone broth. Put the lid on and let it sit for 2 to 3 minutes. Flip open the jar and enjoy!

That Yam dish from our potluck everyone DEVOURED!

1 cup of packed brown sugar
1 cup of chopped pecans
1/4 cup of butter, margarine or oil (I used avocado oil)
Bottom goodness:
4-5 medium sized yams(cut into rounds)
4 eggs
3 tbsp maple syrup
2 tsp vanilla
1 tbsp lemon juice
2 tsp salt
Preheat oven to 350. Mix sugar, pecans and melted butter together. Cover and put aside.
Grease your pan (13×9 works best). Boil pot of water, add chopped yams until very soft, about 12 minutes. Drain and keep in collider until almost cooled. Either beat in a mixer or use a potato masher. I’m lazy so I used a mixer hehe. Add your eggs, maple syrup, vanilla, lemon juice and salt and mix well. Make sure it’s not chunky!
Put into pan, pecan mixture on top and bake for about 45 minutes or until bubbling on top. Let sit for 10 minutes them devour 🙂

“Healthy Desserts”

Inspired from our introduction warm up yesterday….  Thanks Rob!

“You got me thinking about my favourite healthy(er) desserts so I sent you some for the best ones I have made.  None have any flour and most have no sugar (some use a bit of agave syrup for sweetener but you could use honey or omit if you want).”
Raspberry Ganache Fudge Cake (makes a decent birthday cake)
Lemon Coconut Bars
Apple Pie
Cheesecake (the bomb do NOT eat too much you will regret it)
Happy baking! (Sort of)
-Rob Evans

Exercise and Weight loss – a great read!

Exercise to Prevent Weight Gain
You need lots of exercise each week to prevent the weight gain that usually comes with aging. A study measuring the exercise programs of more than 19,000 adults for 20 years or more shows that the people most likely to avoid significant weight gain with aging are those who exercise more than the current recommended amounts (British Journal of Sports Medicine, published online April 29, 2014).
* The Institute of Medicine of the U.S. National Academy of Sciences recommends an hour a day of moderate-intensity physical activity.
* The U.S. Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity.
* The American College of Sports Medicine recommends at least 20 minutes of vigorous-intensity exercise three days per week.
The authors describe moderate-intensity exercise as moving fast enough to still be able to talk, but not able to sing. Intense exercise requires you to become short of breath.

Over 20 years, the women who followed these guidelines gained an average 19 pounds, and the men gained almost 17 pounds. Women and men who exercised in excess of the guidelines gained 12.5 pounds and 8 pounds less than men and women who followed these inadequate guidelines. 

Any exercise is better than none, but this is still too much weight gain. People who exercise just once a week live longer than those who do not exercise. However, if you want to prevent gaining weight, you need to do far more than that. You should try to exercise for at a least an hour a day and the more intensely you exercise, the less weight you will gain.

Short-Interval Exercise Lowers Blood Sugar
In one recent study, intense short-interval exercise before meals lowered blood sugar more than a single 30-minute session of moderate exercise (Diabetologia, May 2014). The subjects were two women and seven men with high blood sugar levels. They served as their own controls and did the following workouts weeks apart:
* Before the evening meal they performed 30 minutes of moderate intensity walking at 60 percent of maximal heart rate, or
* Every second day before all three meals they performed six one-minute intense incline-walking intervals at 90 percent of maximal heart rate with one minute of slow walking recovery between each interval.
The intense interval workouts resulted in 13 percent lower blood sugar levels three hours after meals and lower blood sugars for the next 24 hours.

How Intense Exercise Lowers Blood Sugar
Blood sugars rise highest after meals, even if you are not diabetic. Resting muscles require insulin to get any sugar at all into their cells and they remove almost no sugar from your bloodstream even with insulin. On the other hand, contracting muscles remove huge amounts of sugar from the bloodstream, don’t need insulin to do this, and the more intensely you exercise, the more rapidly and effectively they remove sugar from your bloodstream. This effect of increased sensitivity to insulin and removing sugar from your bloodstream is most effective while you are exercising and for up to an hour after you finish exercising. After that the ability to remove sugar from the bloodstream without insulin rapidly decreases until it can’t even be measured about 17 hours after you finish exercising.

Intervals for Most People
If you have a limited amount of time available for exercising, try interval training. You can help prevent weight gain, diabetes, heart trouble and even cancers by exercising intensely for just 20-30 seconds, resting for a minute and repeating these alternating intense/slow intervals. Start with four or five intervals and work up to more as you gain strength.

* People with heart disease could suffer heart attacks during intense exercise, so if you have heart disease or any questions whatever, check with your doctor before attempting intervals or increasing the intensity of your current exercise program.
* For those of you who have never done intervals or are out of shape, it is best to spend a month or two first doing slow continuous exercise before you try more intense workouts.
* Most people cannot do intervals every day without injuring themselves. They benefit most by doing intervals only every other day.
* If your legs hurt or feel heavy or stiff, skip that workout and do not try the intervals again until your legs feel fresh again.


Quinoa Pizza Bites Recipe

I haven’t tried these yet but they sure look yummy!



Quinoa Pizza Bites

Makes ~40 bites
2 cups cooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 tsp minced garlic
1/2 cup fresh basil, chopped
1 cup chopped pepperoni slices (~1/2 of a 7 oz bag)
1/2 tsp seasoning salt
1 tsp paprika
1 tsp dried crushed oregano
pizza sauce for dipping
1. Preheat oven to 350 degrees.
2. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 heaping Tbs each), and press down gently to compact.
4. Bake for 15-20 minutes.
Nutritional Information for 5 bites per MY FITNESS PAL: Calories – 175, Fat – 10g, Protein – 9g, Fiber – 2g, Calcium – 10mg, Carbs – 12g

Suuuuper Yummy Banana Blueberry Paleo Muffins

Suuuuper Yummy Banana Blueberry Paleo Muffins

3/4 cup ripe banana (about 1 & 1/2 bananas)

2 teaspoon vanilla extract

4 eggs

1/2 cup coconut flour

1 teaspoon ground cinnamon

1/2 teaspoon sea salt

1/4 teaspoon baking soda

1/4 cup coconut oil, melted

1/2 cup blueberries


Preheat oven to 250 degrees. Line a 12 cup muffin pan with paper liners or grease with coconut oil.

Add to a medium bowl – bananas, vanilla, and eggs and using a hand mixer mix the ingredients together.

In a small bowl whisk together dry ingredients (coconut flour, cinnamon, baking soda, salt).

Add dry ingredients to the banana mixture and using hand mixer combine until well incorporated. Then add melted coconut oil and mix again until combined. Gently stir in blueberries making sure not to break then up (mush) too much in the batter.

Scoop the batter evenly among paper liners.

Makes about 11 muffins.

Place muffin pan in preheated oven and bake for 30 to 35 minutes or until tops are golden brown.

Wild Rose Cleanse

Hey Folks! Myself and a few others are about to embark on a 12 day Wild Rose Cleanse. I thought I would put it out there incase anyway else wanted to join in – the bigger the support group, the better! Post to comments if you’d care to join. I’m starting it on Monday, June 3.
Here is the gist of it:

The supplements include taking 12 pills a day, and some drops. You can pick this package up (on sale right now) at Charlie Browns for $35, or any other health food store.

Just for 12 days you should avoid meats (except fish), all flours made from grain, sugars, dairy products, fermented items such as soy sauce and wine, and alcohol.

Although you can eat fish, do not eat shellfish while on this cleanse. Also avoid peanuts, mushrooms and grapes. Coffee is on the acceptable list (although I personally don’t recommend it), however you can’t have cream or sugar with it.

This may seem like a hard diet to follow, but there are many delicious alternatives you can still eat. Raw and cooked vegetables, fish (except no shellfish), fruits (no tropical fruits like bananas, mangoes, pineapple, etc.), some nuts (those lower in fat content like almonds).