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Are You In The Mood?  Not Tonight, Honey!

Are You In The Mood? Not Tonight, Honey!

How to get you MOJO back even when you're gosh darn tired!

You’re a hard working woman with a business you’re trying to get off the ground while also raising three children, and after 15 or so years of marriage, you’re just so over sex.  Like seriously, a good book and a glass of wine are your go to pleasures.  I get it, but I've got five super pro tips you need to try now! 

HEMP and the C word... Cancer.

HEMP 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.

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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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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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?

Vegan + Gluten Free Zucchini Pumpkin Muffins

Vegan + Gluten Free Zucchini Pumpkin Muffins

Here's why I love these... No egg, fiber, fat, protein and they taste GOOD!  Let me know what you think. 

INGREDIENTS:

2 tablespoons flax seeds, ground
1 tablespoon chia seeds
6 tablespoons water
1 ½ cups coconut flour
½ cup tapioca flour or starch
2 teaspoons baking soda
1 teaspoon sea salt, (optional)
1 tablespoon cinnamon
1 tablespoon allspice
3/4 cup organic dates, pitted
1 1/2 cups organic pumpkin puree
1 teaspoon organic apple cider vinegar
¼ cup(s) MCT oil
½ package organic raspberries berries, frozen
1  cup organic zucchini, grated
¾ cup organic walnuts chopped finely (SOAKED overnight to eliminate lectins!)
⅓ cup organic sunflower seeds (SOAKED overnight to eliminate lectins!)
muffin liners

INSTRUCTIONS:

Preheat oven to 350 F.

Combine flax meal and water and let sit for 5 minutes, or until it forms a gooey, gel-like consistency.

Combine coconut flour, tapioca flour, baking soda, sea salt, cinnamon and allspice in large bowl. Set aside.

Combine dates, pumpkin, flax meal, chia, apple cider vinegar and MCT oil in food processor until dates are roughly chopped. Fold into dry ingredients.

Fold berries, zucchini and nuts and seeds into batter.

Spoon into paper lined muffin tins.

Bake for 30-40 minutes depending on your oven.. Muffins will still be very moist, even gooey on the inside. If muffins are too moist, turn off oven and continue to "bake" until oven has cooled.

I Need More Brain Power

I Need More Brain Power

Is it just me or do you find that on those days when you’re incredibly busy and just need to buckle down to get everything done you just... have absolutely nothing! You stare at your computer screen and suddenly forget all your words. Then the brain fog descends and even the easiest of tasks becomes a monumental undertaking that can take you hours to complete. Don’t ask me to sign my name when I’m in one of these moods - I’ll get it wrong!

Today when I sat down to write this I was ready to go with my notes by my side and then out of nowhere I was up to my eyeballs in the dreaded brain fog. At least an hour passed and I was still faced with a blank screen and a blinking cursor. How’s that for irony? Writing an article about brain power and mine was out of juice.

When you’re in one of these brain funks it can seem like that’s it for the day. You might as well crawl back into bed because your brain has called it quits.

Luckily for those of us who experience more fog than a Scooby Doo cartoon (that’s what we are watching these days in the house, after Adrian discovered it!) it's not the end of the road. There are lots of ways we can increase our brain power to become more focused, efficient and productive - and best of all they’re all little tweaks to your existing lifestyle that will be easier to maintain going forward.

But before we start thinking about how we can increase our brain power we first need to understand a bit more about how our brain works.

get the guide

BRAIN CHEMISTRY FOR BEGINNERS

Look if I were to go into full details about exactly how your brain works we’d be here for days and this wouldn’t be an article, it would be a book. So I’ll try and summarize it the best I can.

To begin with, your brain is made up of billions of cells called neurons that all work together to keep you alive. Different types of neurons help to perform different functions with the help of neurotransmitters, also known as the chemicals such as dopamine, serotonin and epinephrine.

Through a complicated network of cells throughout the body and the electrochemical nature of neurons, your brain is able to control all of your body’s functions. So your brain is kind of like the steering wheel in your car and the neurotransmitters are the brake and accelerator that transmit the messages needed to get you moving.

Since you need these neurotransmitters to perform every function in your life, if you’re depriving yourself of them then your brain is not going to be able to function to the best of its ability. This can have a run on effect with the rest of your life.

For example, Dopamine is released in the brain when you feel pleasure (such as getting a hug from your kid, eating chocolate or while having sex, yeah!) to reward you for behaviors your brain chemicals see as good. Dopamine plays a critical role when it comes to your mood, your nervous system and your ability to sleep (among other important functions).

So if you’re stressed out and find yourself isolated from your family and eating poorly then you will experience stress, anxiety, poor moods and difficulty sleeping. This will in turn affect your brain’s ability to function and learn the next day.

Every part of our body is linked and plays a pivotal role in helping us perform to the best of our abilities. If we stop looking after ourselves in one tiny way then it can have a run on effect with the rest of our body until we’re stuck in a funk and unsure how the hell we’re going to get out.

WHAT IS NEUROPLASTICITY?

The good news is that our brains are not fixed. While it might seem harder to learn new skills, such as foreign languages or hobbies, after we’ve left school the fact is that we never really stop learning.

Neuroplasticity is your brain’s ability to reorganize neural pathways to help us to grow, learn and increase your brainpower. It doesn’t happen overnight and it takes a concentrated effort on your part to reshape your nervous system, but our brains are flexible and our intelligence has the propensity to grow if we want it to.

You can utilise neuroplasticity to help increase your brainpower by implementing new routines that become habits and by making an effort to train your brain to think in new way, whether that means you’re taking a different route home every day or reading news articles that challenge your language and personally held beliefs.

If you’re serious about increasing your brain power and making the most of every day then these easy tips will help you to develop better habits and put your body and brain in its best position to improve.

get the guide

7 WAYS TO INCREASE YOUR BRAINPOWER

  1. Diet
    If you’re not great at taking supplements regularly then getting a broad range of nutrition from your diet is incredibly important. Apart from a diverse color palette of vegetables (you want to be eating the whole rainbow regularly!) you need to make sure you’re getting lots of iron from your leafy greens, antioxidants from fruit such as berries (or dark chocolate if you want something a little naughty), and omega-3 fatty acids from oily fish such as salmon or tuna. And when in doubt, give supplements another shot.
     

  2. Drink water
    How much water do you drink in a day? Do you get a gallon in easily or do hours pass without any liquid passing your lips (and in this respect we’re not counting coffee!)? When you’re running around or have a day filled with meetings you can forget to drink water, but did you know that when you start to feel thirsty you’re already dehydrated. From that point you’re playing a game of catch up. Drinking lots of water is vital because dehydration can lead to feelings of exhaustion and make it difficult for our brain to function properly. If you struggle to get multiple glasses in during the day try turning regular minor annoyances - such as pages loading slowly on your computer - as a sign to take a sip. It’s like a drinking game that rehydrates you.
     

  3. Sleep
    The eight hours of the night we spend resting are incredibly important because that’s when our body works hard at regenerating from the damage we inflicted on it during the day. It’s not surprising that when we’re not getting a good night’s sleep we tend to experience more foggy days. Aside from the physical side of it, sleep can help improve creativity by removing blinders and helping your brain to reset. It also helps cement your memories and “practice” certain skills or situations to help reduce anxiety.
     

  4. Meditation
    While meditation is most closely associated with stress reduction, it can also help to improve your cognitive functions. When you’re feeling less stressed your brain is better able to function at a higher level and you’ll find your memory and strategic thinking improves. Meditation not only helps you to work through your emotional issues, it can also help you to create new processes of thinking and ways of approaching conflicts as they arise that reduce feelings of stress in the future.
     

  5. Exercise
    Aside from all the general health benefits - not to mention the ability to still fit into your favorite clothes - regular exercise can help boost brain function. Even ten minutes of moderate exercise can help boost your mood and improve memory. During exercise your brain releases proteins known as neurotrophic factors that can trigger other chemicals that can promote neural health. The increased flow of blood to your brain can also help to boost your brain’s ability to function.
     

  6. Try Nootropics
    While taking supplements to fill in dietary gaps is always a great idea to ensure your body is functioning at its peak, it might be a good idea to consider Nootropics as well. Nootropics are drugs (in the same way that caffeine is a drug) that have been derived from naturally occurring ingredients and formulated in a way to help your brain and body function better. They can be taken on their own as a single function supplement or they can be stacked together to improve your brain’s function in multiple ways simultaneously.
     

  7. Challenge yourself
    The most important way to help boost your brain function is to constantly challenge it. When we fall into the same routines and stop actively thinking our brain stops growing - that’s when we find ourselves falling into that zombie state often associated with too much iPhone time. Our brain isn’t able to learn unless we give it something new to try. Whether you constantly read, learn a foreign language, do the daily crossword puzzle or even play board games, as long as you’re challenging your brain you’re helping to improve its function. You can’t expect to run a mile by sitting on the couch so make sure you’re giving your brain a workout as well!


MORE TO READ

What is a bulletproof coach?

What is a bulletproof coach?

Why do you need a Bulletproof Coach?  Such a great question.  Let me share a bit more how this works.  Want your life to change profoundly?  Then Bulletproof Coaching is where to start!