iamyogalindaeats

Today was a crazy busy day - lots of running around and lots of running (17K) - In the winter I like to run to and from the studio where I usually end up doing a lot of demo in the classes I teach (and in the summer i’m on my bike most of the time).  

So it’s really important to me to fuel up with light, easily digestible foods that are highly nutritious - BUT it’s equally important to me that what I make tastes deliciously good! 

Because I had a long busy day I chose to make something light and I wanted the base to be a lot of leafy greens - as usual … if you follow my blog.  We know from a previous post that leafy greens do a lot to manage the proliferation of free radicals - especially after exercise - and anything we can do to mitigate the proliferation of free radicals will reduce inflammation in the body.  And this is exactly what I want after an active and full day.

The collard green wrap is awesome because it takes the place of a regular wrap if you want something light or something unprocessed - I filled it with the following ingredients:

4 Steamed Mushrooms

2 Handfuls Spinach

1 Small Handful Parsley

2 tsp Hemp Seeds

¼ Apple - Chopped

1/5th Avocado

3 oz Tempeh

Drizzle of Vega EFA Oil

1 tsp Mustard Seeds

(Salt & Pepper to taste)

I made my drink with 1tsp Maca (by Sequel), Organic Cacao (per serving it offers up 3 grams of protein, 4 grams of fibre and ZERO grams of sugar - ummm LOVE chocolate without the sugar non?)

Then I added in homemade Almond Milk, Cinnamon, a drop of Agave to sweeten and about 2 tbsp of Silken Tofu to add thickness and a little extra protein.

So tasty!! Enjoy - this took me less than 10 minutes to put all of this together.  

#iamyogalindaeats (Taken with instagram)

Getting ready to launch our #FromOurKitchen series of workshops, video recipes and talks on how to eat for energy, great skin, good digestion, weight loss, and hormonal balance! These recipes & talks are directly based on our own techniques, tricks and years of use in our own mouths, on our own bodies and in our own kitchens! #Linda&Mandy #FromOurKitchen #iamyoga #iamyogalindaeats Launch #November2014

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One of my favourite smoothies is my Green Vega Protein Smoothie - I know it sounds crazy but I juice my greens then add them into the blender with Vega Vanilla Protein Powder - This way I get the nutritional punch of greens with the added boost of protein - makes this the perfect post workout or morning smoothie.

Ingredients in this smoothie:

Kale, Spinach, Cucumber, Celery, Pear, Apple, Collard Greens & Almond Milk & Vega Vanilla Sport Protein.

Why juice greens ALL THE TIME (and you really should by the way) … This is why:

Why should you bother drinking Green Juice on a regular or daily basis?

  • Green leafy vegetables should really be a huge part of your daily diet. Medical advice typically advocates the consumption of at least five servings of fruit and vegetables per day – how many servings do you really consume? Most people I talk to consume less than 2 (if any) on a daily basis.
  • One of the awesome benefits that the consumption of green leafy vegetables promotes is Alkalinity in the body – a condition that many who chow down on a Western diet are not experiencing.  An alkaline diet is concerned with the pH balance of the body.  A simple way to alkalize the body is to eat green alkaline foods and drink green alkaline drinks.   

Why alkalize the body?

  • Because reducing the amount of acid produced in the body that results from eating an acidic Western diet (broadly defined as a diet high in refined foods, refined sugars and dairy – foods in fact that promote inflammation) will reduce the level of inflammation in your body.
  • This is important because very simply put inflammation is what ultimately leads to the degeneration of the body on a cellular level.  Inflammation can and will lay the groundwork for the development of all kinds of illness and disease (like Diabetes, Cardiovascular conditions, Obesity) and on a more superficial level it will speed up the ageing process.
  • Consuming foods that promote alkalinity and are high in anti-oxidants (like leafy greens) help to combat this process by helping the body to neutralize the proliferation of free radicals and subsequently the impact of the inflammatory effects of a traditional Western diet on our bodies.

Simply put – eating a lot of leafy greens (any way you can get them) is like doing a deep clean of your gut on a regular basis, keeping everything moving smoothly and healthfully.  Eating a lot of leafy greens is like you giving your body permission to kick the ass of illness, ageing and disease on a daily basis – and who doesn’t want to kick a little ass every day?

  • Minerals: Iron, Calcium, Potassium, and Magnesium
  • Vitamins: K, C, E, A, and many of the B vitamins including Folate.
  • Phytonutrients: Beta-Carotene, Lutein and Zeaxanthin (all have anti-oxidant properties)

#iamyogalindaeats (Taken with instagram)

I have been super busy lately - and today when I woke up I looked in my normally veggie stoked fridge only to see that nothing was left from my week so far of juicing….

All that I could find in  my fridge to juice was celery and cucumber…so I juiced those goodies and added 1 heaping teaspoon of Chlorella to the mix to get my Anti-Oxidant Blast.

What is Chlorella and why is good for you?

This summary from www.wikipedia.com is a great explanation around what Chlorella is and why you should always keep some in your cupboard - and you don’t even need to blend it - throw in a bottle of juice or water and shake it up - it dissolves and packs a kick-ass green boost for your health.

Chlorella is a genus of single-cell green algae, belonging to the phylum Chlorophyta. It is spherical in shape, about 2 to 10 μm in diameter, and is without flagellaChlorella contains the green photosynthetic pigments chlorophyll-a and -b in its chloroplast. Through photosynthesis, it multiplies rapidly, requiring only carbon dioxidewatersunlight, and a small amount of minerals to reproduce.[1]

The name Chlorella is taken from the Greek chloros, meaning green, and the Latin diminutive suffix ella, meaning smallGermanbiochemist and cell physiologist Otto Heinrich Warburg, awarded with the Nobel Prize in Physiology or Medicine for his research on cell respiration in 1931, also studied photosynthesis in Chlorella. In 1961, Melvin Calvin of the University of California received the Nobel Prize in Chemistry for his research on the pathways of carbon dioxide assimilation in plants using Chlorella. In recent years, researchers have made less use of Chlorella as an experimental organism because it lacks a sexual cycle and, therefore, the research advantages ofgenetics are unavailable[citation needed].

Many people believed Chlorella could serve as a potential source of food and energy because its photosynthetic efficiency can, in theory, reach 8%,[2] comparable with other highly efficient crops such as sugar cane.

It is an attractive potential food source because it is high in protein and other essential nutrients; when dried, it is about 45% protein, 20%fat, 20% carbohydrate, 5% fibre, and 10% minerals and vitamins. Mass-production methods are now being used to cultivate it in large artificial circular ponds. It is also packed with calories, fat, and vitamins.[3]

When first harvested, Chlorella was suggested as a "dirt-cheap” protein supplement to the human diet. Advocates sometimes focus on other supposed health benefits of the algae, such as claims of weight control, cancer prevention, and immune system support.[3]

Under certain growing conditions, Chlorella yields oils high in polyunsaturated fatsChlorella minutissima has yielded EPA at 39.9% of total lipids.[4]

Several studies suggest Chlorella supplementation has a positive effect on the reduction of dioxin levels in breast milk and it may also have beneficial effects on nursing infants by increasing the IgA levels in breast milk.[5]

Because of its unique ability to bind with mercury, lead, and cadmium, the alga (chlorella vulgaris) has become increasing popular as a heavy metal “detoxifier”. Studies indicate that chlorella (vulgaris etc) demonstrate a superior ability to (safely) draw these toxic metals from the gut and intestinal tract (where they tend to accumulate).[7][8][9] Like blue-green algae, clinical studies on Chlorella suggest effects including polychlorinated dibenzodioxins detoxification in humans[10] and other animals,[11] healing from radiation exposure in animals[12]and the ability to reduce high blood pressure, lower serum cholesterol levels, accelerate wound healing, and enhance immune functions in humans.[13]

Chlorella has been found to have anti-tumor properties when fed to mice.[14][15][16] Another study found enhanced vascular function in hypertensive rats given oral doses of chlorella.[17] However, the use of Chlorella for healing effects has received criticism.[6]

***ANOTHER GREAT LINK ON CHLORELLA BENEFITS: http://chloressence.com/about-chlorella/benefits.html

Chlorella contains mainly protein and vitamins like vitamin E, vitamin B and vitamin C. The presence of minerals like zinc and iron further enhances the body functioning and resistance to diseases. Arthritis and degenerative diseases can be treated with it. 

In short, chlorella is a complete food. You can gain the best for your body if you take chlorella in your diet on a regular basis. Hosts of diseases like diabetes, high blood pressure, tissue inflammation, joint pain and mineral deficiencies can be treated with it. It helps you to stay fit and fine so that you can make the most of your life. Thus, you can also achieve thesechlorella benefits if you choose to take this amazing superfood.”

No greens? Only hd Cucumber & Celery so I juiced that & added #Chlorella by #Sequel =GreenGoodness! @brendan_brazier @vegateam #iamyogalindaeats (Taken with instagram)

What’s In My Cupboards… Shopping List!

I have been asked by many people what are some good staples to keep in the house for regular healthy eating & snacks? This post will list them out …

In my cupboard on a regular basis you will find these items:

Cinnamon, Cayenne Pepper, Chia Seeds, Chia Powder, Flax Seeds, Hemp Hearts (Seeds), Quinoa, Oatmeal, Steel Cut Oats, Nutritional Yeast, Almonds, Walnuts, Pumpkin Seeds, Sesame Seeds, Organic Cacao, Sunflower Seeds, Coconut Oil, Turmeric Powder, Vega Protein Powder, Vega Pre Work Out Energizer, Vega Recovery Powder, Chlorella, Maca, Bulgur, Long Grain Black Rice, Red Rice, Sprouted Whole Grain Bread, Buckwheat, Medjool Dates.

In My Freezer (For Smoothies)

A few bags of (either mixed or separate bags) Blueberries, Strawberries, Raspberries, Blackberries.  Frozen Bananas.

In My Fridge

Collard Greens, Black Kale, Purple Kale, Regular Kale, Beets, Sprouts (any kind) Spinach, Dandelion, Celery, Cucumbers, Ginger, Lemons, Apple Cider Vinegar, Apples, Tempeh, Vega EFA Oil, Nama Shoyu, Organic Maple Syrup (very very dark), Almond Milk (homemade), Avocado, a Liquid Multi B Vitamin Supplement (Prairie Naturals brand), Amaranth Wrap, Sundried Tomato Wraps, Mushrooms (Oyster, Portobello), Soy Beans, Carrots.

Great shopping list - this is for you Jill!!

XO

(Taken with instagram)

These could be words from my own mouth but are instead from the mouths of two of my favourite Kitchen Inspirations  @sarma (Sarma Melngailis) & @MKLifestyle (Matthew Kenney) who have authored some very awesome raw cook books (Raw Food Real World is my favourite one)

I think it’s really important to point out that you don’t HAVE to be a total Raw Foodie (I’m not) to enjoy and incorporate these ideas into your weekly meals - they are simply very cool and interesting ways to spice up your regular diet.

And on this note - if you’re curious about learning more there are tons of great books and documentaries that can make the adoption of a healthier lifestyle more motivating and fun to learn about.  I have a listed only a few books and movies in what is a huge library of information available on the subject of healthy, mindful ways of living and eating in the world.

Enjoy!

Great Reads:

Diet For A New America (http://www.amazon.com/Diet-New-America-John-Robbins/dp/0915811812)

The China Study (http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100660/ref=pd_vtp_b_7)

The 80/10/10 Diet (http://www.amazon.com/80-10-Diet/dp/1893831248/ref=pd_vtp_b_7)

Thrive Diet (http://www.amazon.ca/s/ref=nb_sb_ss_i_0_6?url=search-alias%3Daps&field-keywords=thrive&sprefix=Thrive%2Caps%2C282)

Veganomicon (http://www.amazon.com/Veganomicon-Ultimate-Isa-Chandra-Moskowitz/dp/156924264X/ref=pd_vtp_b_38)

The Food Revolution (http://www.amazon.com/Food-Revolution-Your-Diet-World/dp/1573244872/ref=sr_1_8?s=books&ie=UTF8&qid=1329079171&sr=1-8)

Raw Food Real World (http://www.amazon.com/Raw-Food-Real-World-Recipes/dp/0060793554/ref=sr_1_1?s=books&ie=UTF8&qid=1329079277&sr=1-1)

Movies/Docs:

Earthlings (http://www.imdb.com/title/tt0358456/)

Food Inc. (http://www.imdb.com/title/tt1286537/)

King Corn (http://www.imdb.com/title/tt1112115/)

Fresh (http://www.imdb.com/title/tt1637620/)

The Future Of Food (http://www.imdb.com/title/tt0427276/)

Processed People (http://www.imdb.com/title/tt1362467/)

A Delicate Balance (http://adelicatebalance.com.au/)

Forks Over Knives (http://www.imdb.com/title/tt1567233/)

#iamyogalindaeats (Taken with instagram)

Why Cacao Nibs Are A Breakfast Staple 

Cacao nibs are cacao beans that have been roasted and in then separated from their husks and broken into smaller pieces. 

Nutritional Value

“Only 1 oz of cacao nibs contains 130 calories, 13 grams of fat, 10 grams of carbohydrates and 3 grams of protein and ZERO grams of sugar. They are a one of the best dietary sources of magnesium as well as a good source of calcium, iron, copper, zinc and potassium.”

“Cocoa nibs contain 272 milligrams of magnesium per 100 grams. Magnesium is an important mineral that many people are known to be deficient in. Magnesium plays a major role in nerve and muscle function, bone strength and circulation. It cannot be produced by the body, and therefore, must be obtained through food sources or supplements. Cocoa nibs are a delicious way to meet the dietary requirements for this important nutrient.”

“Studies show that cocoa nibs have higher antioxidant levels than blueberries, red wine and green tea. The antioxidants in cocoa nibs are also more stable than in other foods and are easy for the body to assimilate.”

Health Benefits

“Energy Boost: Cocoa nibs contain a substance called theobromine, a central nervous system stimulant that has a similar, though less powerful, stimulating effect as caffeine. It may give you a healthy energy boost if you’re feeling low during the day.”

“Mood Elevators: Cocoa contains tryptophan, an essential amino acid required for the production of the neurotransmitter serotonin. Enhanced serotonin levels can quell anxiety and enhance mood. Eating cocoa also helps to release endorphins, the body’s natural opiates. Endorphins are what give runners that natural high. Eating cocoa can have a similar effect and may explain why some people become self proclaimed chocoholics.”

“PMS Symptoms: Magnesium deficiency is known to aggravate the symptoms of premenstrual syndrome. Forty percent of women admit to chocolate cravings. This may be the body’s attempt to obtain sufficient magnesium levels. Since cocoa nibs are a natural snack without added sugar, they may be a healthier way to satisfy monthly chocolate cravings.”

“Appetite Control: Coco contains chromium an important mineral for stabilizing blood sugar and reducing appetite.”

“Improve Circulation: Cocoa is a great source of flavanols, powerful antioxidants that play an important role in circulation. Flavanols help to prevent clogged arteries by helping to stop fatty acids from oxidizing in the bloodstream. Flavanols also help make blood platelets less sticky, which reduces the risk of blood clots, heart attacks and strokes.”

Improve Cholesterol Levels. Cocoa contains healthy monounsaturated fats. The same fats found in olive oil. These healthy fats have been shown to raise good cholesterol (HDL) levels.

(Stats quoted by http://www.fitday.com)

IAMYOGALINDA RECIPE:

I have been adding 2 TSP to my ¾ Cup Greek Yogurt (low in fat, sugar and including 15 - 20 g of protein) with a TBSP of Hemp Seeds added - the crunch of the cacao nibs is the perfect combination w the creamy texture of the yogurt and the Hemp Seeds also give me a daily dose of Essential Fatty Acids.  This recipe helps we start the day with a protein-packed breakfast, high in anti-oxidants, fibre and EFA’s.

Enjoy!

New favourite #breakfast addition #cacaonibs high in #protein #fiber & zero #sugar recipe #iamyogalindaeats

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I dare you to find a regular cereal that tastes better than this & is more nutritious (you prob won’t)..annnnd - you can work, or clean your kitchen while it’s being prepared - so simple and easy and highly nutritious - it’s the perfect breakfast cereal.

2 cups Quinoa (top prepare you boil 1 part Quinoa to 2 parts water - make sure to rinse it well first so you remove the saponin coating that can taste a little bitter)

Once it’s finished do the following.

Stir in Cinnamon and Sea salt and 2 tsp of organic unprocessed Maple Syrup (it will be very dark in colour.

Then place the cooked Quinoa on a glass tray that has been very lightly coated with a little Coconut Oil.  

Bake in the oven on the lowest temperature for about 20 min until it’s crisped (you can stir it around as necessary) **word of advice with this - I usually use two large glass tray because I can lay the Quinoa out in a thinner line and then it requires less time in the oven to crisp.

2 Apples roasted w a little Sea Salt and Cinnamon.

Once it’s all finished crisping and baking you can leave it on the counter to cool - and then place in air tight container in the fridge.

You can add any nuts/raisins you want and serve w Almond Milk. I like to add Hemp Seeds, maybe a couple of walnuts crushed and some raisins.

Quinoa rocks because it is a complete protein source - A complete protein (or a whole protein) is a source of protein that contains a sufficient proportion of all nine essential amino acids necessary for our nutritional requirements - this is why Quinoa is perfect replacement for animal based protein sources.

Quinoa is also very high in the following nutrients: B vitamins, Folate, Vitamin E, Iron, Magnesium, Phosphorous, and Zinc.

And how about this - INSTEAD of surfing Facebook for an extra 15 minutes today why don’t you look up why each of these nutrients on line and find out why you need them? A few minutes every day will produce a HUGE toolbox of information in 3 months’ time that will help you to make better food choices. If you want to learn more about being healthy - just pick one place and start there!

Enjoy!

#iamyogalindaeats (Taken with instagram)

Super-Antioxidant Recovery Smoothie - This is my go to smoothie lately after a long work out - I don’t want to put a heavy meal in my belly right away but I need to make sure I am replenishing electrolytes, taking in some protein and good carbohydrates - plus I am usually pretty thirsty so the smoothie is totally perfect!

I juice the following ingredients:

Purple Kale

Green Kale

Spinach

Parsley

Ginger

Cucumber/Celery

Collard Greens

Then I add the Green Juice into my VitaMix (or any blender) with the following ingredients:

Vega Natural Flavour Protein Powder (Half Serving)

1 Tbsp Hemp Seeds

1 Tsp Salba

1 Tsp Dried Black Cherries

2 Tsp Goji Berries

1 Tsp Maca

Handful Frozen Blueberries (unless they’re in season and locally grown)

¼ Frozen Banana (I like to keep a few frozen Bananas always on hand in my freezer)

½ Home Made Almond Milk (recipe is in my blog - search Homemade Almond Milk to find)

1 Tsp Coconut Oil

Splash of H20 

Then you can go ahead and blend on high for a 60 - 90 seconds.

It’s the perfect recovery drink - very high in anti-oxidants (helping to reduce inflammation and speed recovery after an intense workout), high in nutrients that are easily absorbed.  The drink itself is easily digestible and even though it may look very green - the blueberries, black cherries and banana balance the tartness of the greens and the ginger - it seriously tastes awesome - and with all these nutrients it’s like a ‘facial in a glass’ - super high in anti-aging properties!

Total time to make - 10 min.

Enjoy!

GreenJuice,Dark Cherries,GojiBerries,#Vega Natural Flavour Protein Powder,1 tsp Salba,Blueberries,1 tsp Maca,Almond Milk,¼ Frozen Banana, 1tbsp Coconut Oil, 1tbsp Cacao #iamyogalindaeats (Taken with instagram)

One Word - VitaMix (http://www.vitamix.com/)

I was gifted a VitaMix by my great friend Lauren a few years ago - and haven’t looked back since.  It’s an awesome addition to the kitchen of any Foodie.  The VItaMix is so awesome I’m pretty sure it could puree concrete into a tasty smooth kitchen creation if necessary.  

Homemade Almond Milk is so so super easy to make … soak almonds with skins on over night. The next day blanch them, then you will be able to pop them out of their skins.  Add to Blender or Vitamix (1 part almonds to 7-9 parts H20 depending on the strength of the taste you like) and blend on high till smooth.  If you like it a little sweeter you can add a really fresh, soft Mejdool Date to the mix or any other kind of natural sweetener that you like.  You can even put a little cinnamon in to really shake things up ;)

You can make virtually any kind of nut milk this way.

Here is a breakdown courtesy of Wikipedia of the nutritional and health benefits of Almond Milk: http://en.wikipedia.org/wiki/Almond_milk

Enjoy!

@iamyoga #iamyogalindaeats (Taken with instagram)