Tuesday, November 26, 2013

9 Foods That Can Lower Your Blood Pressure...

With the busy holiday season starting, stress levels go up!  If your blood pressure is rising with that added stress or you are prone to high blood pressure, these foods can help to lower blood pressure.

These foods are naturally high in vitamins and minerals, such as magnesium, and potassium, and help relax blood vessels, improve circulation, and improve your overall health and vitality.  If you can get them organic that is preferred.

Hawthorn is a plant that is well known for its heart benefits, it can be found in tea form, syrup, or as a botanical extract.  Hibiscus is a flower and is most commonly found as a tea or dried herb.    

Monday, November 18, 2013

Smoothie Recipe Ideas

Smoothies are an easy and practical method of adding more vitamins, fiber, and protein to your diet.  They can be used for breakfast or lunch or as an energy boosting snack in between meals.  By blending into a smoothie as opposed to juicing you keep all the fiber, which is so important and helps to keep your blood sugar stable for longer after consuming.  Alternatively you could also juice the ingredients that may not be blendable such as carrots, beets, or other hard vegetables (depending on the power of your blender).

You do not need an expensive, fancy blender (although they are great to have!) the inexpensive bullet type blenders that make single portions work great and take up less counter space.

Ingredients listed below are only suggestions and amounts can vary to your preference.  Feel free to be creative and use what you have at home!
In a blender combine any or all of the following and blend until smooth:
Part 1, a liquid:   - water, coconut water, almond milk, or coconut milk
Part 2, Vegetables:  Aim for two or more vegetables
- Options that work well include: Kale, Spinach, parsley, cilantro, swiss chard, celery, carrots, cucumber, spirulina, baby greens, ginger, etc…

 Part 3, Fruit:  Frozen fruit or fresh fruit work great. One or two fruits add flavour and sweetness.
- a handful of frozen berries like blueberries, raspberries, cherries or a mix of these, mango, apple, orange, pear, avocado, strawberries, pineapple, papaya, or lemon.

Part 4, Boost:  Seeds, nuts or protein powder is final additional option- this adds a super boost to your smoothie!
- Flax, chia, pumpkin, hemp, sunflower, or sesame seeds.  Protein powder, green tea powder, maca powder, or other boost.

- Tip:  it is often easier to first blend the liquid with the seeds/powder first to liquefy this then add the other ingredients and blend again.  This helps the consistency to be smoother and allows the seeds to be fully ground.

What are your favourite combinations?  Comment below and share you recipes... Cheers!