An Upgraded Sleep Case Study

An Upgraded Sleep Case Study

A serious crisis is occurring in our world.  No one is sleeping. Are you a part of that crisis too? You're not alone! Read on for how I helped Sophia!  

What is the Vagus Nerve?

What is the Vagus Nerve?

Tell me what the Vagas Nerve and why I should care...

You probably wouldn’t have guessed it from looking at my smiling face, and when I’m sharing about sleep on Facebook, but for years now, I have struggled through my daily life with a big dose of chronic pain. On bad days my pain has been sharp and debilitating, while on my best days it is a dull ache that shadows my every move. Yeah, that’s right - my best days have still pretty bad.

Diet.  Sleep.  Supplements.

Diet. Sleep. Supplements.

Are you awake at 2am or 3am and can't sleep then this post is for you. 

For some of us, sleep is a fickle mistress. We need it, we want it, but for some reason, we just can’t seem to fall asleep at night. We find ourselves staring at our partners at 3 am, their head deeply nestled in the pillow and soft snores escaping from their mouth... Sometimes I  fight an uncontrollable urge to wake my husband up so he can share in my pain!

But sleep isn’t meant to be just outside our reach.

The reason why you think that it should be perfectly natural is because that’s exactly how it should be. These days we’re all leading less active, more sedentary lifestyles and when combined with our brain-altering screen time and overly processed diet, you have a recipe for an unhealthy life and a terrible night’s sleep.

Surely at this stage of our journey, I don’t have to keep reminding you of the basics. You know that coffee is going to keep you up at night and that you shouldn’t drink it after lunch. You’re a melatonin master and are well on your way to reducing screen times and naturally helping to boost your body’s products of that sleepy hormone. There’s no point in me continuing to ram these facts down your throat - basically, if you don’t know them by now you haven’t been paying attention.

You probably also have a good idea about the benefits of exercise in relation to sleep. Whether your morning workout is set in stone to help you start the day with a bang and fall asleep at night, or if you occasionally work out after work and experience the joy of immediately curling up in your warm bed, either way, you’re already trying to make sure you’re moving during the day so you can sleep like a stone at night.

 

Those are sleep solutions for beginners and I’m not going to fluff out a word count reiterating the same old sayings. But what if you’re already following all those tips, but still the sandman skips your house at night and you’re burning holes in your sheets from tossing and turning all the time?

Well then, it’s time we take a closer look at your diet.

DIGESTION AND YOUR SLEEP

Ranging from mild discomfort to full on digestive distress, our body’s ability to properly digest the foods we’re eating can play a big part in our brain’s ability to switch off and let us get a good night’s sleep.

There’s a reason we’re often told not to eat right before going to bed - our body needs our rest periods to set to work repairing itself. It might seem like we’re entirely switched off when we’re asleep, but it is more like the night shift takes control. If you’re cramming up their workload with digestive functions then you’re setting yourself back for the next day, which makes you feel sluggish and tired when your wake up the next day.

So, let’s start by reiterating that you should not be eating a big meal within the hour before your bedtime. Stretch it out longer if you can and give your body some time to really digest your dinner before you head to bed.

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Once you have that rule established it’s time to look at what the foods you’re actually eating and how they can be affecting your sleep patterns.

Have you ever woken up in the middle of the night craving ice cream? While it might seem like a wonderful idea to have a big bowl of ice cream for dessert before heading to bed, the dairy might actually be doing more harm than good when it comes to your sleep habits.

We’ve been told for decades that cow’s milk contains tryptophan, which is a sleep-promoting hormone that will help send us off to sleep. This is still true, however, we’re now seeing that dairy products contain casomorphins which have an opioid effect on the body. What does this mean? Much like morphine, they can be highly addictive. It’s what makes you crave it more and more after you consume it, and yes makes you wake up in the middle of the night thanks to those cravings.

If you’re looking for that sweet tryptophan snooze but want to avoid the addictive nature of dairy there are other foods you can try eating before bed such as honey, nuts, seeds and eggs - just be sure not to overdo it.

A varied and balanced diet is always a good thing, but it’s crucial that we keep an eye on the best times to be eating certain foods. Spicy foods that may cause heartburn and indigestion should be consumed at least 4 hours before bed to give your body the best chance to digest it properly. Proteins like red meat are great to eat during the day because they’re harder to digest and as a result give us longer burning energy, while at night time the same slab of meat can keep us up.

While there are some obvious rules that we can all benefit from, it’s important to listen to your body and see how it reacts. The foods that keep us up at night might be different from person to person, so try eliminating them from your diet (one at a time to test your body’s reaction for the best results) and see how you fare.

SLEEP MISTAKES

If you’ve made it this far into the article and are slamming your head against a wall because you are already doing all of these things and still you’re plagued by restless nights, then don’t worry because this is where we get into the little things that can make a huge difference to your sleep habits.

Now it’s time we talked about sleep mistakes. You know? Those teeny, tiny insignificant little habits that you always think are definitely not having an effect on your sleep? It turns out they’re some of the biggest culprits.

The biggest sleep mistake you can make is not having a regimented sleeping pattern. I know, it’s hard to get into a rhythm when you’re starting off with a sleep debt, but creating a proper sleep routine is the best thing you can do to ensure you get more consistently great sleep at night. This means going to bed at the same time each night and getting up at the same time every morning. It doesn’t have to be exact, but going to bed at roughly the same time will help your body to naturally ease itself into rest.

It’s also important to avoid the snooze in the morning. We’re all guilty of hitting the snooze button from time to time, occasionally setting our alarm 10 minutes early just so we can enjoy those 10 minutes of “extra” sleep. Please don’t do this. Rather than giving you extra sleep, it’s actually giving you interrupted sleep, which is what leaves you feeling tired later in the day.

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Another big sleep mistake is not taking care of your sleep environment. This means trying to sleep with lights or a TV on in your bedroom, sleeping in uncomfortable clothing or attempting to get to sleep when you can feel that you’re too hot or too cold. To help you get a better night’s sleep it’s important that you set yourself up for success and take care to make your sleep environment as dark, calm and comfortable as possible.

Finally, a big sleep mistake that I've been seeing more often of late is napping. Now I know that there are some of you out there who rely on a daytime nap because you haven’t been able to get any sleep at night, but it’s time to put that theory to bed. Long naps will make you less tired in the long run, which can force your bedtime back later and later. If you’re dead on your feet and desperately need a nap, try to limit it to 20 minutes (any longer and you’ll probably feel groggy, not alert) and try not to nap in the late afternoon.

SUPPLEMENTS FOR SLEEP

When you’re eating right, exercising and taking care of your sleep routine only to be foiled by your brain’s inability to switch off, don’t despair! There are still ways to help lead you into the land of nod. Here are five of my favorite supplements to help you get a better night’s sleep:

 

This is my favorite supplement, not only for my pain but for sleep, depression and anxiety! It has totally changed my life and have written a longer post here about it.  Give it a try and you will thank me later, promise.  Oh, but you don't want to take right before bed, probably about an hour before... and during the day as well.    

  • Ashwagandha

    One of the most popular herbs in ayurvedic healing, ashwagandha can help protect the immune system, combat stress, and reduce anxiety and depression. If your difficulty with sleep stems from one of these problems, a regular dose of ashwagandha can help ease those symptoms and allow you to have an undisturbed sleep.

  • Lavender

    We’ve known about the calming properties of lavender for a while now, with most magazines recommending that you use lavender beauty products in your nightly routine to utilize the scent to help give you a better night’s sleep. Lavender can also be taken in capsule form to help treat anxiety and alleviate insomnia caused by your moods.
     

  • Magnesium

    Along with B Vitamins, magnesium is essential for your body to properly synthesize and digest melatonin, so if you’re deficient in magnesium that might account for your inability to sleep properly. You can take magnesium supplements orally, or you can dissolve it in water that you either drink or soak in. During particularly stressful times or when you’re struggling to get to sleep a nice warm bath with magnesium can help calm your nerves and might just be your ticket to the land of nod.
     

  • Passionflower

    This plant-based supplement is generally used as an over-the-counter sedative and is said to improve your overall quality of sleep, rather than your ability to fall asleep faster. You can take passion flower in capsule form or you can drink a passionflower tea before bed.
     

  • Rhodiola

    It might be a tad confusing for some, but Rhodiola is generally used to reduce the effects of exhaustion and fatigue. No, it won’t act as a stimulant and keep you up all night, but it can improve cognitive function and help alleviate feelings of stress, which can be a factor that restricts your ability to sleep.

THESE ARE MY TOP PICKS

 
 

CBD OIL and My Pain

CBD OIL and My Pain

Why CBD Works For Me.

Sometimes you can do all the right things - eat a proper diet, exercise, find time to practice self-care - and still, your body betrays you. That has been my experience for the past several years as I attempted to find a way to manage my chronic pain.

CBD and the C word... Cancer.

CBD and the C word... Cancer.

CANCER AFFECTS EVERYONE.  WHAT YOU CAN DO ABOUT IT.

Whether you have gone through it yourself or supported a family member or friend through their treatment, pretty much everybody on the planet has been touched by cancer. With each new treatment or precaution that is developed, it feels like we discover ten new potential causes, so it can definitely feel overwhelming to think about at times.

What You Need To Know About Nootropics

What You Need To Know About Nootropics

Are you suffering from brain fog... memory loss, or you just don't have enough gas in the tank to to take you through an entire day without five espressos?  Then READ on...

Back in our cave man days we only had a few impulses that our brains had to worry about. Sleep, hunt, gather, care for your young and try not to get eaten by any saber tooth tigers. Now we have complex languages (yeah I’m even counting text speak and emojis in there), demanding jobs, rich family lives, incredible technological advancements and serious TV addictions to contend with. Since our lives are demanding so much from us at all times it’s not surprising that our brains are struggling to keep up.

These days my only real connection to those cave man days is when my husband grunts at me when he’s concentrating on his phone screen, but rather than wanting to revert to a time of less brain function it’s time to help our brains reach their full potential.

Did you know that humans only tend to use 10% of our brains? And when you think about it, a lot of the functions that our brains perform aren’t active functions, they’re the automatic ones that we need to live such as breathing or moving around. As technology progresses we’re using fewer and fewer opportunities to challenge our brain purely because we definitely have an app for that.

Why use a map when my GPS will tell me how to get there - as well as the routes that have the most traffic and my estimated arrival time? Why take the time to read up on a subject to find out an answer to a random question that pops into my head (Which artist was famous for his polyphasic sleep patterns again?) when I can just Google it to get the answer in 3 seconds? (I was thinking of Leonardo da Vinci, by the way).

Hell, when was the last time you did a simple math question without using the calculator on your phone? It’s not surprising that most adults no longer know their multiplication tables or bother to memorize phone numbers. Our phones have basically replaced our brains.

There are lots of ways we can help our brain to work better, even just being sure to constantly challenge it and occasionally take a break from mindlessly staring at our screens to read or try something new is incredibly beneficial, but another way is to boost our brain power with Nootropics.

AN INTRODUCTION TO NOOTROPICS

Your memory, motivation, alertness and creativity can all be affected by poor brain function. The cause of your sluggish brain could stem from a number of things including stress or a lack of sleep, but if you’re topping it up with brain-loving nutrients from the get go then you’re starting your day off on the right foot.

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Let me take a moment to introduce you to my new little friend, Nootropics!  Nootropics are natural drugs (I use that word lightly here, think nicotine) or supplements that have a beneficial effect on brain function in healthy people and can even help to reduce age-related declines in brain function. They can be taken in a drug form or in some cases (such as caffeine) they can be incorporated into your diet to help with memory, focus and creativity.

Your brain isn’t the fixed form we see it as - it can change, grow and improve. Nootropics that are beneficial for brain function are derived from naturally occurring compounds such as Phosphatidylserine, a type of fat compound found in the brain that can help to improve thinking skills and memory. Supplementing your diet with these drugs assist your body’s ability to regenerate and function at its highest levels - especially when you have dietary gaps because of food intolerances or a vegetarian diet.

When you think about it, our bodies are not only fueled by the foods we eat but made up of them and if we’re not giving it enough of the good stuff it needs then it’s going to start depleting its own resources.

NOOTROPIC STACKS

Generally, unless you’re specifically getting a multivitamin, when we take the regular old supplements that you pick up from the pharmacy or supermarket you’re getting one type of compound that has been synthesised in a lab. Think those chewable Vitamin C tablets or iron supplements - that is all you’re getting when you pop one of those little tablets.

A lot of Nootropics work like this as well, where you can pick one type of ingredient or benefit and select a single Nootropic that has been designed to specifically target that field, and by taking it regularly you’ll definitely start to see some improvements - but only in regards to that one function.

However, to really get the most out of Nootropics it’s better to find a Nootropic stack that will get you covered from every angle and support all the gaps in your brain chemistry. If you make yourself a big bowl of spinach leaves for dinner, say it’s a salad and then call it a night, nobody can claim that you’re not being healthy. Spinach is full of beneficial vitamins and nutrients that have a positive impact on your body, but they work in tandem with the other foods we eat to nutritionally support all of our body’s functions.

Nootropic stacks work in the same way. By combining - or “stacking” - together multiple nootropics you’re able to support the various needs and functions of your brain. You can buy nootropic stacks in a single dose or stack them yourself. You should always start by trying single doses so you can assess the benefits and affects individually first.

Before we jump into my favorite 5 nootropics to help improve brain function, it should be noted that not all nootropics on the market - especially those made from previously unknown, exotic compounds - may not be thoroughly tested. In addition, everybody’s brain and body reacts differently, and there’s no definitive way to tell how your body will react to any compound, so you should always proceed with caution and consult your doctor if you feel you’re having a bad reaction.

 

5 NOOTROPICS THAT CAN IMPROVE YOUR BRAIN FUNCTION

  1. Qualia
    This is the main nootropic stack I’m currently using so I definitely wanted to start here. Qualia is a combined stack of 10 nootropics that helps your mental focus, creativity, alertness and even your ability to feel empathy. When I take Qualia I feel more present and aware, with better brain function and an increased ability to problem solve. Basically, I’m my best version of me.

  2. Piracetam
    This is one of the most common nootropics and is a member of the “racetam” family of nootropics that are designed to help cognitive function. It has been shown to have an effect on the release of neurotransmitters and the activation of acetylcholine which helps the brain take up oxygen with improved blood flow, as well as promoting transference from one brain hemisphere to the other.

  3. Modafinil
    This is an incredibly popular nootropic with a wide variety of devoted users. It helps to increase brain function in a number of ways, but two of its main uses is to increase your resistance to fatigue and improve your mood. It has been used to increase brain function in sleep deprived doctors, so is definitely one to keep in mind if you regularly find yourself running with less than the optimum amount of sleep. While it is not a stimulant (ie. it won’t keep you awake) it does help your brain to function at a higher level when you’re sleep deprived which in turn will stop you from being a slave to fatigue.

     

  4. Bacopa Monnieri
    Bacopa Monnieri is a creeping marsh plant native to India and is used as a nootropic to help improve cognitive function. This nootropic works in two ways: it helps to improve your mood and reduce feelings of stress and anxiety, while also helping to improve your memory and overall cognitive function. This does seem to take a bit longer to work than others so it is recommended that you try it for a month before giving up on it.

     

  5. Unfair Advantage
    When it comes to accurately named products you can’t beat Unfair Advantage because its ability to help power up your body by providing your brain with energy without the jittery caffeine high of coffee. It works on a cellular level, supplying your mitochondria with the raw materials it needs to repair cells and function at its highest capacity.

Get the free guide here

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Easy Self Care That Works

Easy Self Care That Works

WHY YOU NEED SELF CARE RITUALS IN YOUR LIFE

When even one part of your life is out of whack you can start to experience a domino effect as it gradually knocks more and more things out of balance, and continues to draw you down until you feel like you’re stuck waist-deep in quicksand.

Organic Green Lentil Salad

Organic Green Lentil Salad

 

INGREDIENTS:

FOR THE LENTILS

3 cups French green lentils, rinsed and drained
4 cups water
2 tsps vegetable broth
4 stalks celery, diced (about 1½ cups)
1½ cups cherry tomatoes, halved
2 medium shallots, finely diced
¼ cup packed chopped fresh parsley
Pinch of sea salt (optional)

FOR THE DRESSING

2 tsps Dijon mustard
2 tbsps red wine vinegar
1 tsp Herbes de Provence
Freshly ground black pepper, to taste
1 medium clove garlic, minced

 

INSTRUCTIONS:

1. To make the lentils, combine the lentils, water, and broth in a saucepan and bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer for 15 to 20 minutes, until the lentils are tender but firm.

2. Remove from the heat, drain any remaining liquid, and transfer the lentils to a large bowl. Chill in the refrigerator for at least 30 minutes.

3. Stir in the celery, tomatoes, shallots, and parsley.

4. To make the dressing, combine the mustard, vinegar, Herbes de Provence, pepper, and garlic in a small dish, and whisk.

5. Pour the dressing over the lentil mixture and toss well to combine. Season with salt to taste, if desired. Serve chilled.

 

Recipe adapted from: paleoplan

 

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What Can Meditation Really Do For You?

What Can Meditation Really Do For You?

When I say the word “meditation” what’s the first image that pops into your head?

Be honest. Chances are you’re thinking of either a Ghandi-esque spiritualist or that substitute yoga teacher you had that one time who kept talking about their third eye when you were trying to get your downward dog on. You probably didn’t think of high ranking CEOs - or even me.

Most likely the image was followed by a second thought: I don’t have hours to spend sitting still trying to find inner peace. I’ve got a business to run, a house to clean, meals to cook and a family to wrangle. I’m lucky if I can find the time to go to the bathroom, let alone the time it takes to clear your head out.

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You know what? There was a time when I probably would have been right there with you. It’s hard to get past the idea of meditation as a hokey form of spiritualism that you need to devote your whole life to, but taking a vow of silence isn’t the only way to start living a meditative lifestyle (and let’s be honest - you all know there’d be no way in hell I was going to stop talking!).

 

WHAT IS MEDITATION?

There are lots of different ways to meditate that all require different intentions and time put aside, but two of the most common types you’ll come across are transcendental meditation and mindfulness meditation. If I’m already starting to lose you, then make the effort to pull yourself back into this article and devote your whole brain power to what’s currently in front of you - without scanning through social media on your phone or drafting a shopping list in your head. Congratulations, you’ve just been introduced to mindfulness.

That’s right, mindfulness meditation is all about being in the moment and concentrating on your breath going into your body without chasing those thoughts that are always racing through your head. You can practice mindfulness in small doses - such as really being present while you eat your dinner and appreciating every mouthful, instead of shovelling it into your mouth over the sink and barely chewing (guilty!).

Transcendental meditation on the other hand is the type of meditation we’re all more familiar with and involves concentrating on a mantra that you repeat in your head. This can be an intention for something you want to concentrate on in your life or, in the case of pretty much all the meditations you’ve seen on TV, a sound such as the traditional “om”.

Whatever type of meditation you choose to practice, the goal is to be present in the moment and experience the sensations in your body as well as your thoughts and emotions without following them. It’s like standing on a busy train platform. You see the trains pull in and can acknowledge where they’re going, but you don’t get on any of them.

 

BENEFITS OF MEDITATION ON YOUR BODY

The most obvious benefit of meditation that we’re all aware of - and one of the main reasons meditation is so often recommended to people leading a busy life - is related to stress reduction. Studies have shown that meditation can help ease symptoms of stress, anxiety and depression, especially when the main source of stress comes from the workplace.

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Mindfulness meditation in particular, which encourages you to focus on your breath and body and disregard all unrelated thoughts, can have a significant impact on your stress levels because it helps you to focus on the present and not get carried away worrying about all those emails you’ll have to respond to first thing in the morning or that message you got from an annoyed client that’s eating you up inside.

But that’s not where the benefits stop. Meditation can also help your body in a more physical way by helping to ease blood pressure, which is one of the biggest risk factors of heart attacks. Regular meditation has also been linked to decreased mortality with older patients, as well as a decrease in blood pressure related symptoms in high-risk groups. It can also help with inflammation that can contribute to those feelings of depression.

Importantly - and unsurprisingly for anyone who has tried to meditate and found themselves snoring - meditation can also help with your sleep. Whether you’re a bit of an insomniac or just struggle with sleeping through the night when you’re stressed out, meditation can help you get a good night’s rest and in some cases can be as effective as sleeping medications. If you’re stressed out and unable to sleep it just continues the cycle of stress that makes you feel frazzled and look like you just stuck your finger into an electrical socket.

 

MEDITATION AND YOUR BRAIN

The most exciting benefit that we’re discovering about meditation is how it can affect your brain. Sure, reducing stress and anxiety is one of the mental benefits that should have you getting excited about embracing a life in the slow lane, but there is growing evidence that meditation can actually help you to re-wire your brain.

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On a basic level, even a short course of regular meditation can improve cognitive function - that means you’re better at focusing, have better control over your emotions and even improved memory. In a recent Harvard study, researchers used regular MRIs to assess the changes made to the brain through regular meditation and found an increase in grey-matter density in the hippocampus. This part of the brain is associated with learning, memory, self-awareness, compassion and introspection.

 

So how can this actually help us?

 

Well improving brain function is always a good thing. Especially if you’re anything like me and occasionally find yourself staring at your computer screen for what feels like hours trying to figure out if “that” is actually a word. These changes to the grey matter can also help you train your brain to become more focused and productive during the day.

This isn’t a change that only occurs immediately following a meditation session either - they’re alterations to the make-up of your brain that you can build upon every day. With each meditation session you’re training your brain to focus on the here and now - whether that’s a physical sensation, an emotion or a memory. This is a skill that your body automatically transfers to your day to day life and helps you to become more productive and generally better.

 

 

MEDITATION FOR BEGINNERS

So now I’ve got you all excited about meditation and ready to jump on in but you have no idea where to start? Well, as I mentioned earlier, starting a meditation practice doesn’t have to be a massive undertaking or involve finding a spare couple of hours in your day when the kids aren’t screaming your name (good luck with that!). You can start practicing meditation any time you have a spare second or minute and progress from there.

Mindfulness meditation is a great way to start dipping your toes into the world of meditation because it is all about experiencing the moment that you’re in. You can be mindful while eating dinner, exercising or even while lying in bed before you go to sleep. The key is to focus on your breathing and the effect that it has on your body, acknowledge distracting thoughts and intentionally bring yourself back to your breathing. Set yourself a timer and you’ll be surprised how quickly time can pass while you’re meditating.

Whether you need to download an app to guide you or take a few classes to get a feel for it you’ll find that the benefits will work their way into all aspects of your life. Making you a more efficient worker, a better parent and a happier person all round. And who doesn’t want that?
 


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Chicken Bite Casseroles

Chicken Bite Casseroles

INGREDIENTS:

3 tablespoons olive oil, divided
1 pound organic chicken breasts,
boneless, skinless, cubed
1 small onion, diced
2 medium carrots, peeled and
sliced
1 medium celery stalk, diced
2 medium garlic cloves, minced
2 cups chicken broth
2 tablespoons arrowroot powder
1/2 cup peas, frozen
3/4 cup coconut milk, full fat
1 teaspoon sea salt
1/2 teaspoon black pepper


TOPPINGS

1 tablespoon olive oil
1 teaspoon thyme, dried
1/2 teaspoon sea salt

Creamy-Chicken-and-Broccoli-Casserole.jpg

INSTRUCTIONS:

Preheat oven to 350 F.

Heat 2 tablespoons oil in a saucepan over medium heat. Add the chicken and cook
until browned and cooked through. Remove and set aside.

Add the remaining oil and add the onion, carrots, and celery and cook until soft.
Whisk the chicken broth and arrowroot starch until combined and add it to the
vegetables. Bring to a boil, reduce to a simmer and add the peas and coconut milk.

Cook until heated through and thickened, about 10 minutes. Season with salt and
pepper.

Transfer the chicken mixture to 4 ramekins or a medium casserole dish.

Combine the topping in a bowl and sprinkle evenly over the chicken mixture. Bake
for 10-15 minutes, until top is slightly browned before serving.

 


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Immune Smoothie Bowl

Immune Smoothie Bowl

INGREDIENTS:

1 medium avocado
1 apple
1 cup pineapple, diced
2 cups spinach, or kale, chopped
2 tablespoons sunbutter
2 tablespoons goji berries
1/2 cup coconut milk,
unsweetened


TOPPINGS

1/2 cup strawberries, fresh, sliced
1/2 cup pecans, chopped
1/4 cup coconut, unsweetened shredded
1 tablespoon sesame seeds, toasted
1/4 teaspoon turmeric
1/4 teaspoon cinnamon
 

INSTRUCTIONS:

Put the smoothie ingredients in a blender and blend until thick and creamy, adding a
little water if necessary. Be careful not to add too much liquid — you want it to be
thicker than a smoothie. Divide the mixture between bowls.

Top with the toppings and serve with a spoon.

 

Recipe adapted from: paleoplan


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Freedom Banana Muffins

Freedom Banana Muffins

INGREDIENTS:

3 medium ripe bananas, about 1.5
cups
¾ cup sunflower seed butter
1 tablespoon chia
1/4 cup maple syrup
1 tablespoon vanilla
1/2 cup arrowroot powder
2 teaspoons cinnamon
1 teaspoon baking soda
1/4 teaspoon sea salt
paper muffin liners

 

INTSTRUCTIONS:

Preheat the oven to 350 F. Place paper liners in 9 muffin cups or coat muffin cups with a coconut oil spray.

Add bananas, sunflower seed butter, maple syrup and vanilla to a blender and mix until ingredients are just combined.

In a medium bowl, stir arrowroot powder, chia, cinnamon, baking soda and salt together and add to the wet ingredients in the blender.

Blend everything together until smooth and pour into prepared muffin cups.Bake for 35-40 minutes until the tops are slightly brown and when you insert your toothpick to the center it comes up clean! Then remove and cool slightly before eating.

 

Recipe adapted from: paleoplan

 


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Sleep and Diet

Sleep and Diet

Is your food and diet keeping you awake at night?  I bet it is... and so does the science! 

Why sex doesn’t have to suck

Why sex doesn’t have to suck

Start having sex, change your life.  I realize that 65% of women would rather sleep, but don't give up on sex for adding a healthy robust kick in the pants!  

Zesty Coconut Lime Pancakes

Zesty Coconut Lime Pancakes

INGREDIENTS:

½ cup coconut, unsweetened shredded
1 ½  teaspoon baking powder
¼ teaspoon sea salt
1 cup coconut flour
1 medium lime, juiced and zested
1 large egg or egg replacement
2 tablespoons honey, raw
1 cup coconut milk, full fat
¼ cup water
3 tablespoons MCT oil
8 tablespoons maple syrup, for the top
Dash of cinnamon for the top

INSTRUCTIONS:

Preheat your oven to 350 degrees F. Lay the coconut on a baking sheet in an even layer and toast for 4-5 minutes, until it begins to brown. Immediately transfer from hot pan to a blender jar.

Add the baking powder, sea salt, coconut flour, and lime zest to blender and blend on low speed for about 5 seconds until blended.

Whisk the lime juice, egg, honey, coconut milk, and water in a bowl or measuring cup until well combined. Add to the blender and blend on low until combined. The batter should be thin, not thick. Add a tablespoon or two of water to thin out if necessary.

Heat a griddle or cast iron skillet to medium heat. Add the coconut oil, and pour the batter into 3-inch pancakes. Cook until bubbly, flip, and cook until browned on both sides. Continue cooking until pancakes bubble a bt and are done. Serve with your maple syrup and a dash of cinnamon on top, yum.

 


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Beets Over Berries Smoothie

Beets Over Berries Smoothie

At first I was hesitant with this one, but after making it the first time, I'm in love!  ENJOY! 

INGREDIENTS:

2 cups strawberries, frozen
½ medium avocado
1 tablespoon Brain Octane
1 large beet, peeled and grated
1 cup nut milk, unsweetened (I use cashew milk)

 

 

INSTRUCTIONS:

Place all of the ingredients in your blender and blend until smooth, adjusting consistency with cold water if necessary. Drink it up quickly, yum!

 


Want More CHOW for your Brain?

Everyday Regular  Chia Smoothie

Everyday Regular Chia Smoothie

INGREDIENTS:

2 1/2 tablespoons chia seeds
2 cups spinach, baby
1 tablespoon Brain Octane
1 cup coconut milk, full fat
1 cup blackberries, frozen
1 tablespoon coconut flakes, for garnish
1 tablespoon goji berries

INSTRUCTIONS:

Put all of the ingredients in a blender and blend until smooth, adding water to thin out if necessary. Serve immediately.  YUM.

 


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