Sprouts: Some of the most nutritious food on the planet!
Sprouts or what I like to call them, living food, are among some of the most nutritious foods on the planet because they are still alive, they are packed with enzymes, vitamins, minerals, essential fats and amino acids, way more than any raw fruit or vegetable.
We usually only think beans can be sprouted but did you know you can also sprout nuts, seeds and grains like quinoa. When sprouted you improve the quality of protein and increase its fibre content.
Sprouts have so many health benefits, here are just a few:
Improves Digestion
Sprouts are loaded with beneficial enzymes and enzymes are a very important part of the digestive process. Enzymes are required to break down food and they help increase the absorption of nutrients. And because sprouts are very rich in fibre they contribute to colon health and keeping you regular.
Weight Loss
These puppies are loaded with nutritious but are very low in calories. The fibre found in sprouts help keep you full and satisfied and help reduce cravings for those sinful foods such as sugar!
Cancer Prevention
Loaded with antioxidants, sprouts can help fight against free radical damage. Free radicals are natural cells that have gone to cuckoo land and mutate into cancerous cells.
Here’s the best part, they are very inexpensive, for pennies you could have an amazingly nutritious meal. And you can make them at home, in your kitchen!
All you need is a jar, a sprout bag or plant the seeds in a tray with soil.
Depending on your seeds you will need to soak them first for 8 to 12 hours. Place them in your jar and give them a rinse every couple of days. You’ll soon start to see them sprout, within a week you can start to eat them.
So, I had an amazing weekend. The weather right now is beautiful, you’d never know it’s almost the end of January, for Canada we are having an extremely mild winter. It’s incredibly beautiful when the sun is shining and the snow is glistening on the ground, it’s like a postcard. This weekend I met up with some old friends I went to highschool with and OMG did I have a blast, we picked up exactly where we left off. We laughed the entire night. If find it amazing that with some people no matter how long time has passed it feels like no time as passed at all. You just get each other, you click. When you find those people, nurture those relationships because it’s those relationships that make life fun and exciting.
Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.
If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.
Is your metabolism sluggish, do you need to rev it up, do you even know what your metabolism is and what it does? Then you are in luck because my guest Tanja Shaw (yes, another Tanya!) is the expert when it comes to metabolism and how to boost it naturally.
In this episode, we talk about
What is your metabolism
Why is it important to boost your metabolism
How does stress effect it
What’s the connection between your metabolism and mindfulness
1 tbsp maple syrup, honey or coconut syrup (optional)
3 tbsp melted coconut butter
1 tbsp unsweetened shredded coconut and a little extra to sprinkle on top
3 drops of lime essential oil (I personally use Young Living, it’s safe to ingest. DO NOT use perfume grade)
1 tsp freshly squeezed lime (if you don’t have lime essential oil)
Equipment:
1 mini muffin tray (makes 12 chocolates)
Directions:
Step 1 – In a pot, boil water, once water is boiled, place a bowl on top of the pot. You are creating a double boiler.
Step 2 – Place dark chocolate in the bowl and allow it to melt on medium heat. Once melted add the sweetener of your choice if you wish.
Step 3 – Take half of the melted chocolate and pour a little in each mold in the muffin tin. Place in freezer for 10 minutes.
Step 4 – If the coconut butter is hard, first melt it. Place your jar of coconut butter in the pot of boiling water. Add a litttle coconut oil to the coconut butter if needed. This will allow it to melt and mix more evenly.
Step 5 – Once coconut butter is melted, take 3 tbsp and place it in a small bowl, add shredded coconut and lime. Mix well.
Step 6 – Take muffin tin out of the freezer and place a little coconut mix on top of frozen chocolate. Put back into the freezer for 10 minutes.
Step 7 – Place the bowl of melted chocolate back on the boiling pot of water if you need to melt it again.
Step 8 – Take muffin tin out of the freezer, pour the rest of the chocolate on top and freeze for an additional 10 to 15 minutes.
Step 9 – Sprinkle shredded coconut on top and enjoy!
What up what up Beautiful People! T. Dot Fraser Fraz in da house! Yes, I totally just called myself that.
This weekend I watched the movie Straight Outta Compton, it’s the biopic of rappers Ice Cube, Dr. Dre, Easy E and how they formed the group NWA. Anyways, I’m a lover of 90’s r&b and Hip hop as I’ve mentioned before. So, this movie was right up my alley. All weekend I’ve been pumping the tunes and dancing my heart out…in my living room and kitchen! LOL
Oh, I’m living the high life.
Ok, I’m going to stop while I’m ahead. Because if I keep going I may start rapping, and you really don’t want to hear that!
Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.
If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.
Do you ever feel the shakes if you haven’t eaten for a few hours, or do you feel so hungry and angry that you’re what’s called Hangry? Then you’ve got a blood sugar issue my friend, today I’m going to share with you natural ways to stay in control of your blood sugar levels and balance it naturally.
Take Control and Diminish PMS Symptoms with These 4 Foods
In episode 20 of the Cut the Crap & Keep it Real Podcast I had Ali Schueler as my guest and we were talking about our menstrual cycles and she also gave us some great tips on how to make PMS our bitch. I highly recommend you give that episode a listen.
Today I want to give you some foods that can help alleviate PMS symptoms before they start and a couple of my own tricks to help ease cramps and moodiness.
So let’s start with food. The trick here is to consume these on a regular basis but really think about eating them, at least, a week before day one of your period.
Essential fatty acids most importantly omega 3. I’ve talked in depth about fats in episode 9, I’d recommend listening to that episode if you are looking for greater detail about what fats are safe to consume, how to cook them and store them. You really want those healthy fats. Chia seeds, hemp, eggs (if you eat them), fatty fish like wild salmon. EFA’s help boost your mood and function like an anti-depressant. They can really help balance our mood and prevent those moments when you want to punch your significant other in the throat.
Magnesium. Right before or during your period you may get an insane craving for chocolate. That’s because a good quality raw dark chocolate has magnesium and magnesium helps relax our muscles, it’s great to help ease the cramps. I also like to drink a cup of magnesium in hot water before doing to bed. You can buy magnesium powder and before going to sleep put in it hot water and drink. This is also a great way to help you sleep too. Because when it’s that time of the month our sleep is also disturbed.
Leafy greens. Kale, spinach, romaine. Ever get acne on your period. Leafy greens have an abundance of health benefits and should be consumed daily. But they are rich in vitamin A which a fat-soluble vitamin that prevents dry skin and acne.
Stay hydrated. So so important. Keep drinking your water. Aim for 2 to 3 litres daily. Ever feel like a puffy marshmallow. You bloat, breasts are tender, feet and hands swell. Some of us can gain up to 5 lbs a week before our periods. Crazy eh?
At lastly, my go-to trick for cramps. Heat. If I can stay home, I’ll just lie down with a heating pad or hot water bottle and put it directly on my cramps. The heat really helps to relax the muscles and reduce cramps. If I have to be active and go outside. I use those heat strips you can use for back pain or shoulders pain. You can buy them in any pharmacy. I stick them right on my abdomen, they can last up to 12 hours some of them. So all day I’ve got this relaxing heat which helps reduce the need to punch someone in the face if they look at me the wrong way!!
1 tbsp MCT oil (medium chain triglyceride oil, you will see MCT oil on the bottle)
1 tsp coconut sugar, maple syrup or honey (optional) I prefer it without.
dash of cinnamon
Directions:
Step 1 – At medium heat pour steeped chai tea and almond milk into a pot and heat
Step 2 – Once hot, pour mixture into a blender, add almond butter, grass fed butter and MCT oil into blender. Blend on high for 2 minutes. This will make it frothy too.
Step 3 – Pour into a mug, add a dash of cinnamon and enjoy!
How is 2016 working out for you so far? Did you have goals, intentions, desires you want to complete and achieve this year? But let me ask you this, have you written them down? The only way you are really going to take action on your goals is to write them down, review them regularly and set deadlines to them. I’m sure you’ve all heard that before. I’m going to add one more thing. Put a consequence to the goal if you don’t reach it. One idea is to make your goals public, tell the world, if you don’t try to achieve them, then you’ve got to answer to the world to friends and family. How embarrassing. Another idea is to take out $1000 dollars from your bank account or another high amount you can afford. Give it to a friend and tell them only to give that money back to you when you’ve reached your goal, if you don’t they get to keep the money. That should get you motivated don’t you think!
Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.
If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.
In today’s episode we are removing the excuse you don’t have the time to workout once and for all. My guest Gerald Smith joins me from merry old England to talk about how we can start moving our bodies, get fitter and stronger in the least amount of time.
6 garlic cloves, prick with a fork or knife to prevent bursting
2 tbsp olive oil or melted grass-fed butter or melted coconut oil
2 tbsp balsamic vinegar
4 to 5 sprigs of fresh thyme and oregano
4 tomatoes (Roma tomatoes are best for roasting)
2 cups fresh spinach or your favourite salad spring mix
salt and pepper
goat cheese (optional)
Directions:
Step 1 – Preheat oven to 375 F
Step 2 – In a large bowl, toss all vegetables together except tomatoes with oil, thyme and oregano. Season with salt and pepper.
Step 3 – Place vegetables in a large roasting pan and roast for about 30 minutes or until tender and golden.
Step 4 – Remove pan from the oven and add tomatoes. Return to oven and continue roasting for 5 more minutes until the tomatoes are soft.
Step 5 – Assemble salad, place spinach on plates, toss roasted vegetable in their pan drippings and mix well. Place vegetables on the bed of spinach, top with goat cheese, drizzle with balsamic vinegar and serve!
The biggest mistake you are making to your health and how you can correct it.
We are a culture of sitting.
Some say sitting is the new smoking.
Sitting for too long can have harmful effects on your health. We spend more than half our day sitting, some of us can sit for up to 14 hours a day. What the what??? That’s just crazy talk. Between, sitting at the office, sitting in the car, watching tv we are increasing our risk of diabetes, heart disease, cancer and shorter life spans. EVEN if you are exercising.
EVEN if you are exercising.
Yep, you read that right.
Here’s the mistake I see people do, they work out for an hour in the morning. Which is great, awesome, I’m not knocking that at all. But then they sit all day, the truth is the body wants to move, it thrives on movement.
I want you to think of it this way. Think of your body as a body of water. Which is mostly true, because our bodies are made up of mostly water.
Let me paint you a picture. Imagine a stagnant pool of water. A pool of water that is not moving. What is attracted to that water, what will you see? Most likely you will see different types of bacteria, mosquitos and other insects. Is there much life? Not really.
Is there much life?
Not really.
Now think of a flowing river. What is attracted to that water? What will you see? You’ll see that it’s full of life, it’s full of minerals and other life forms. You’ll see that it can create electricity which provides life. What’s attracted to that river, more life. The flowing river creates vibrancy and abundance.
Movement equals life.
Stagnation equals death.
You, my friend, are a flowing river.
I challenge you to set your phone, watch, egg timer to go off at the top of each hour. At that point, you will get off your chair and move. Maybe it’s a quick dance party, turn up your favourite song and dance your heart out. Maybe it’s stepping away from your desk and walking up and down two flights of stairs. Or maybe you will stretch. If you took 5 minutes an hour in an eight hour day that adds up to a 40-minute workout.
by Stephen R. Covey
by Susan Jeffers
