Chia Pudding Detox

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Toni Julian, health advocate, author and creator of TONI’S Protein Meals

I’m excited to share a recipe with you based on one of my most favorite power foods, the mighty chia seed. These tiny seeds are packed with antioxidants, phytonutrients, fiber, Omega 3 healthy fats and protein to boost the immune system.

Chia sees were prized by the Aztec and Mayan civilizations, and it was used as a ritualistic offering to their gods, as well as for medicinal purposes.

Today, they are available at most specialty food markets. Have you ever sprouted a chia seed? It’s simple, just stir it into fluid and watch it absorb within about 15 minutes. This property makes the chia seed a perfect go-to healthy detox ingredient and delicious pudding. The fiber and gelatinous substance helps absorb toxins, fights constipation and the fiber will help keep you, ahem, regular.

  • The mighty chia helps remove toxins from the colon to help the process of detoxification
  • The Omega 3 fatty acids strengthen the immune system
  • Chia seeds are anti-inflammatory and reduce pain and inflammation
  • Absorb up to 30 times their weight in moisture for improved hydration

 

Chia Pudding

3 cups unsweetened almond milk

2/3 cup chia seeds

1 Tablespoon cinnamon

1 Tablespoon vanilla extract

2 packets Truvia or Stevia (optional for sweetness)

Switch it up! Add a tablespoon of cacao powder and mint extract instead of cinnamon and vanilla, or add your own mix-ins!

Place all ingredients in a sealable glass container. A mason jar works best so you can give it a good shake to blend all the ingredients. Keep refrigerated and help yourself to a bowl of yummy deliciousness anytime you need a quick energy boost. It keeps fresh for up to a week, if it’s not eaten first!

If you’re interested in more healthy, detoxifying, energy-boosting superfoods, check out TONI’S Hot Protein Meals here and get 25% off my sampler pack. (Use promo code DOUBLEFUEL). They are the perfect balance of lean protein–18 grams– complex carbohydrates for high fiber, and a full serving of Omega-3 fatty acids in each meal.

Please share this with your friends who are interested stepping up their wellness game!

From my heart to yours,

Toni Julian is a nationally renowned health advocate, nutrition adviser, fitness expert, and author of BITE ME! Change Your Life One Bite at a Time, as well as a 50-something mom of four!  She is also the creator of TONI’S High Performance Meals, a complete and healthy hot protein meal with 18 grams of protein and that’s ready in minutes. Get your sampler pack here and use promo code DOUBLEFUEL for 25% off!

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RECIPE | Protein Boosted Granola Clusters

savory-indian-protein-granola-1With this onslaught of rainy days, and more rainy days, and more rainy days, it brings out the baker in me. Even if you don’t consider baking to be among your greatest skill sets, I have a comforting recipe that’s really easy and perfect to make on days like today.

My passion is to help people make high quality foods more convenient, and this recipe can be one of your go-to snacks for healthy munching. So let’s practice making unhealthy foods 20 seconds harder to get to; stash the chips in hubby’s car trunk, up on a high shelf, or simply resist buying it to begin with.  And let’s make healthy food more convenient by making this great new recipe to have on hand.

Now this isn’t just any granola recipe because it’s more of a savory than sweet flavor and I’m excited about it because I designed it this morning. It turned out light, crunchy and savory with an undertone of sweetness from the honey and tartness from the cranberries. This can be made gluten free by buying gluten free rolled oats which are grown in dedicated fields so there is no cross-contamination. And of course, you can substitute the cranberries if you have a favorite alternative.  The spices I selected are typically of Indian dishes; you can also substitute with sage, thyme, basil, etc. Experiment and have fun!

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Dry Ingredients |

3 cups Old fashioned rolled oats

¼ cup Quinoa

1 T Chia Seeds

6 T Plain or vanilla protein powder (I like Show Me the Whey best)

1 cup Chopped almonds

2/3 cup dried cranberries

¼ t salt

 

Spices from India |

2 t Coriander

2/4 t Cardamom

1 t Cumin

¼ t Turmeric

¼ t Paprika

 

Wet Ingredients|

¼ cup oil (use whatever variety you like such as olive, canola etc.)

1 t Vanilla

2/3 cup Honey

Pre-heat oven to bake at 300 degrees. Mix all dry ingredients in a bowl and set aside. Whisk together wet ingredients in smaller bowl. Combine all ingredients, tossing until moist and crumbly.

Pour ingredients onto a parchment-lined cookie sheet, spreading out evenly. Bake on top rack just until lightly browned, around 18 minutes. Allow to cool completely and enjoy on yogurt or by itself.

Please share this with your friends who would enjoy this healthy and fun protein granola snack!

From my heart to yours,

Toni Julian is a nationally renowned health advocate, nutrition adviser, fitness expert, and author of BITE ME! Change Your Life One Bite at a Time, as well as a 50-something mom of four!  She is also the creator of TONI’S High Performance Protein Meals, a complete and healthy hot protein meal that’s ready in minutes. Visit www.ToniJulian.com

Design Your Body | Design Your Life

Eating breakfast is saying good morning to your body

Eating a healthy, balanced meal is saying good morning to your body!

 

You know how you try hard to make the right food choices, but sometimes find yourself snacking on something that you later regret? Do you occasionally feel like you delay making a healthy meal and find yourself grazing on carbohydrates to get through the day? Perhaps you skip breakfast, have an apple in the afternoon, then a low quality protein bar or crackers before dinner, not realizing you are actually deferring your need for a balanced meal to keep you satiated. Carbohydrate snacking creates fluctuations in your blood sugar because they metabolize so quickly, setting you up for weight gain, mood swings and headaches, not to mention the potential for Diabetes.

The food choices you make have a tremendous impact on how you look, and more importantly, how you feel. You can design your body, design your wellness, and design the quality of your life by making optimal nutrition choices. After all, the goal is to be as vibrant, energetic and healthy for as long as possible, right?

Here are some tips to help you stabilize your energy level and conquer your cravings for salty, crunchy, or sugary foods that will leave you feeling guilty!

  1. When making food choices don’t think “what sounds good?” think instead “what does my body need?” It will elevate your thoughts from considering leftover Chinese takeout to actually considering your nutritional needs. Take a moment to think whether you’ve had any veggies that day, have you eaten enough protein, are you drinking enough water. For me personally, it’s a great time to consider a veggie smoothie if I’m low on my greens, or an egg-white omelet for a protein boost.
  2. Make every time you eat, a meal and not a snack.
  3. Eat a balanced combination of lean protein, complex carbohydrates (whole grains, fruits or vegetables) and healthy fats (avocados, almonds, olive oil, etc.) in every meal. Most people do well with a balance of 20% protein | 60% complex carbs | 20% healthy fats.
  4. 70% of your foods should be plant based (grains, fruits, veggies, nuts) so it should be easy to hit a good balance.
  5. Keep each meal about the same in calories. For example a woman might need 5 meals of 350 calories per day, and a man may need 5 meals of 550 calories per day.
  6. If you are hungry before bed, lean toward eating protein, like a nonfat Greek yogurt, that you can use for muscle repair at night, rather than a pure carbohydrate that will likely be stored as fat while you sleep.
  7. If you are having sweet cravings, try making yourself a cup of Good Earth Sweet & Spicy herbal tea. It’s naturally sweetened and helps curb night time cravings with zero calories.
  8. Take a little time over the weekend to plan out a few meals, and you’ll find you are better prepared to make good decisions, at least most of the time.
  9. Plan to do your major grocery shopping over the weekend, and another quick stop to Sigona’s mid-week to replenish your fresh produce supply.

I look forward to connecting again next time, and I’ll share with you my deliciously hearty Turkey Bean Stew recipe, that has the perfect balance of macronutrients to keep you satisfied for hours!

Please share this with your friends who are interested in how to balance their foods for a healthier lifestyle!

From my heart to yours,

Toni

Toni Julian is a nationally renowned health advocate, nutrition adviser, fitness expert, and author of BITE ME! Change Your Life One Bite at a Time, as well as a 50-something mom of four!  She is also the creator of Toni’s OatMEAL, a complete and healthy hot protein meal that’s ready in minutes. Get yours at www.ToniJulian.com

Taking Time for YOU: Rejuvenate, Recover, Refresh

Woman in Sun

My waking thoughts this morning are focused on YOU. In the midst of the celebrations I know you have given your all to make the holidays so joyful and fulfilling for all you love. You’ve undoubtedly made your home magical with lights; put great thought into gift giving so you can make your little ones eyes dance –or grown children, or better yet, grandbabies! You planned delicious dinner menus and took the time to share a fine bottle of wine with a friend.

Today, my hope for you is that it was, and is, everything you intended.

My thought for you today is to treat yourself kindly. Take some time to rejuvenate, recover and refresh. Here are simple ideas for you to incorporate over this next week:

  • Drink this upon waking in the morning, to detoxify your liver, boost your metabolism, decrease inflammation and boost your immune system:

Lemon Water Detox

1 cup warm water

½ fresh squeezed lemon

1 teaspoon Braggs Apple Cider Vinegar

Dash of Cayenne pepper

  • Keep your meals simple, local fresh produce, lean proteins and plenty of water.
  • Take a walk in the forest, along the ocean, through a garden or anywhere that brings you peace
  • Take a warm bath with Epson salts, Himalayan pink salt or lavender oil
  • Destress by expanding your breathing. Lay comfortably on your back. Expand your rib cage by taking a deep breath and hold it for three seconds. Take another small breath on top of that breath and hold for another three seconds. Release the air slowly through your mouth and feeling any anxiety or stress going with it. This technique helps expand the rib cage, stretching your intercostal muscles (the muscles surrounding your ribs) so you breathe more freely. We tend to breathe shallowly through the day. Feel the difference?

Please share this with your friends who are looking for a healthy way to destress after this busy week!

From my heart to yours,

Toni

Toni Julian is a nationally renowned health advocate, nutrition adviser, fitness expert and author of BITE ME! Change Your Life One Bite at a Time, as well as a mom of four.  She is also the creator of Toni’s OatMEAL, a complete and healthy hot protein meal that’s ready in minutes. Visit www.ToniJulian.com

 

You can have it all and be healthy too

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If you think getting just a few hours of sleep a night is good for you, think again!

I come from a long lineage of women who once strived to push the bounds of societal norms, who said “I want it all” and questioned if they could truly manage to balance their career without compromising their personal values and priorities. Oprah once said “You can have it all, just not at the same time”. This resonated with me, and I was left questioning just which aspect of my full life did I need to neglect? For many of us, it’s a subconscious choice, the investment in our own health.

The real truth is that time is your most valuable resource. When you prioritize and focus on your personal health goals, you may just be able to have it all.  Rather than thinking about the next diet to plunge headlong into, switch your thinking to lifestyle changes that are sustainable for long term success.

Here are four major contributors to your wellness, listed in order of positive impact on your health. So if you had a lousy night’s sleep and wondering if you should still get up early to work out, you might be surprised at the answer.

1  SLEEP | Our bodies heal only when we sleep. Getting at least seven hours each night, helps us regulate our blood sugar, think clearly and positively. Sleep deprivation causes us to self-medicate; when we feel exhausted our bodies crave simple carbs, metabolizing quickly to sugar to give ourselves an immediate mood and energy boost.

2  FOOD QUALITY | Food is not just fuel. Foods break down into chemical messengers directing all kinds of signals in your body, to repair, to grow and to produce estrogen (please!). Whole foods, locally grown that are mostly vegetables and lean meats sans hormones and antibiotics, and carbohydrates that are complex–think 100% whole grains–is a solid go-to plan.

3  FOOD QUANTITY | Keep your metabolism revving as high as you do! Eat small meals, with balanced macronutrients—start with protein and add complex carbs and healthy fats—and be careful not to go more than four or five hours between meals. Practice this, and you’ll help maintain your lean muscle, while training your body that it’s okay (ahem, more than okay) to let go of the fat.

4  EXERCISE | Start with weight bearing exercises. You’ll build muscle, which boosts your metabolism, while maintaining bone density. A win-win as we age. And simply keep moving. Walking, hiking, swimming and dancing are great ways to exercise the most important muscle, your heart while also spiking your happiness quotient!

Start prioritizing these four critical lifestyle habits and you truly may have it all!

| Toni Julian is a northern California-based health advocate, accomplished motivational speaker, author of BITE ME! Change Your Life One Bite at a Time,  and creator of Toni’s {Hot Protein Meals in Minutes!}. Visit her at http://www.ToniJulian.com

The Ultra-Healthy GF Summer Burger

Turkey Bison BurgerSometimes you get that craving. Yes, THAT craving. The one that nothing else will satisfy except the deliciousness of a REAL burger. That hunger-stomping, protein indulgence, that is as satisfying as it looks.

Make this your new go-to burger with fewer fat calories than the full beef burger. I use half ground bison and half lean turkey for the patty. Bison is only 10% fat versus it’s beef counterpart. This is an especially good option for people who are “transitioning” to a healthier lifestyle and not ready to go cold turkey.

Patty Ingredients:

1 lb ground bison

1 lb ground lean turkey

1 cup glutino gluten free breadcrumbs

3 egg whites

6 tablespoons Bragg’s Liquid Aminos

3 tablespoons granulated garlic or fresh chopped garlic

1 tablespoon onion powder

Garnish:

Chopped cilantro

Sliced red onion rings

Sliced tomato

Queso fresco

Generously top with non-fat Greek yogurt

Half whole wheat or GF bun

What to do: Mix together with hands and form patties. Place on cookie sheet and freeze until firm. Grill or pan fry 6 for family dinner. Place remaining patties in freezer bags and store for future meal.

 

 

10 Tips for Post Workout

Updated - 10 tips for post workout

Outstanding Oats

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Oats Have Super Powers!

By Toni Julian

Oats aren’t just any grain; there is much more to them than meets the eye. Not to be confused with instant oats, which are often stripped of beneficial components and over-processed, whole oats are full of beneficial nutrients and are a staple for thriving people everywhere.

See Toni’s Coconut-Blueberry OatMEAL Recipe below!

Oats are high in beta-glucan, which is a specific type of fiber that lowers bad LDL cholesterol levels. It also lowers heart disease risk and helps immunity cells reach bacterial infections much more quickly. In case that wasn’t good enough, oats are now found to contain oat-specific antioxidants called avenanthramides. These ‘thramides further lower LDL levels, sweep free radicals, and reduce cardiovascular disease risk.

Other benefits of adding oats to your diet:

  • Low glycemic index
  • Substantially lowers type 2 diabetes risk
  • More fiber per ounce than brown rice
  • Just one cup of whole oats lends 1/3 of your recommended daily fiber intake
  • In conjunction with a diet which includes fish, can reduce childhood athsma by 50%
  • Lignans can protect against breast- and hormone-related cancers and heart disease

Beneficial Vitamins:

  • Oats are an EXCELLENT source of manganese. There is a whopping 94% DV of manganese in each ¼ cup. It helps bone health and bone formation, skin integrity (collagen production, resists oxygen-related damage and UV damage), blood sugar control, and protection against free radical damage.
  • Excellent (64% DV) source of molybdenum. While the research of this mineral is incomplete, it is clear that it promotes longevity and supports the health of 7 crucial enzymes in our bodies. It also balances our ever-important sulfur levels, brain function, nervous system metabolism, sleep, and provides antioxidant protection.
  • Very good source of phosphorous. It is important for basic cell function, bone support, maintaining energy supplies, and acid-base (pH) balance.
  • Also a good source of copper, biotin, B1, magnesium, chromium, fiber zinc, and protein.

It is important to understand the variety of options available so that you can make the best decision for your health. Below are the descriptions of popular types you might find in the cereal aisle:

  • Groats: Whole kernel oats. They have been hulled but are not stripped of any vital nutrients.
  • Steel cut: Groats that have been thinly sliced. These can take 20 minutes or more on the stovetop. It often results in less consumption of oats because the time and effort needed can limit your ability to make them often.
  • Old-fashioned: Groats that are rolled flat. Takes less time than steel cut, but preparation can still be quite the production.
  • Rolled: Groats that are cut finely and rolled flat. This is the best option because while they are easy and can cook as fast as an instant, it still includes the beneficial germ and bran of groats.
  • Instant: Groats that are processed, stripped of nutrients and often containing unnecessary sugar, salt, or other ingredients.

Oats are clearly extremely healthy, easy, and highly customizable. Give them the credit they deserve by making the following delicious recipe made from Toni’s OatMEAL!

Coconut Blueberry OatMEAL Recipe

Makes 1 Serving | 2 Minutes

20g protein | 10 g fiber | 295 calories | 0 saturated fat | 0 added sugars

Coconut-Blueberry with Blueberries

Toni’s Coconut-Blueberry OatMEAL

 ½ c       Fresh or frozen blueberries

½ c       Toni’s OatMEAL in Creamy Coconut-Blueberry (18g protein)

½ c       Boiling water

In a bowl or mug, microwave frozen blueberries for 40 seconds. Add OatMEAL and pour the hot water slowly over the mix. Stir gently just enough to let the ingredients distribute, then let it sit for two minutes. Enjoy!

SPECIAL ONLINE OFFER: 15% off purchase of Toni’s OatMEAL 7-meal pouch in any flavor. Use promo code COMPLETEMEAL15. Valid through April 30, 2016. Not to be combined with any other offer. Click here!

Toni Julian is a Northern California-based health advocate, sports nutrition coach, author of BITE ME! and creator of Toni’s OatMEAL–a complete and healthy, balanced meal that’s ready in minutes. Vist www.ToniJulian.com

 

Workshop: Cut calories and save flavor!

Join us in the community classroom at New Seasons Market Evergreen and learn how to make delicious and easy meals and snacks with healthy foods from the aisles of New Seasons, while reducing calories and boosting the flavor and appeal. Toni Julian will share techniques and tips to make your own family recipes more healthful, while reducing calories without sacrificing delicious flavor. Sip on mock-tails, snack on healthy hummus, and get 10 free new recipes from Toni’s Test Kitchen. Sing up through eventbrite, or at the Solutions Counter inside New Seasons Market.

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Toni Julian is a Northern California-based health advocate and nutrition advisor, fitness expert, author of BITE ME! Change Your Life One Bite at a Time and creator of Toni’s OatMEAL–Healthy and Completely Balanced Meal Solutions.

LOVELY LEMONS: Balance Your Body by Doing This One Simple Thing

Lemon Stars

Try this simple recipe to make sure you always have the benefits of lemons all year-round!

{Check out my BIG BANG LEMONADE recipe below!}

A lemon is a superfood! Ingesting both the juice of a lemon and its essential oil can prevent and fight a multitude of diseases and afflictions. It has anti-oxidant properties, balances pH, and speeds up the healing process. One common myth is that lemons are acidic to the body. While they are a citrus fruit and have many of the acidic properties of its cousins, our bodies actually process it differently. We actually become more alkaline and balanced when we digest lemon juice! Amazing, no?

Ingesting lemon juice and its oil is good for:

  • Colds and flu
  • Coughs
  • Dry mouth
  • Heartburn
  • Hiccup
  • Immunity
  • Increased healing/recovery
  • Kidney stones
  • Laryngitis
  • Pregnancy complaints
  • Skin cancer
  • Sore throat
  • Tumors

As you can imagine, there are a host of benefits from lemons if you consider the other effects that result from a balanced pH and a healthier, detoxed body:

  • Better sleep
  • More energy
  • Mental clarity
  • Positivity
  • Weight loss
  • Flexibility
  • Strength
  • Lessens inflammation/pain
  • Lessens hair loss
  • Reduced allergies
  • Less likely to contract illnesses such as colds, virus, fungal infections
  • Your body becomes an inhospitable environment for cancer to grow

I have discovered an excellent way to get the full benefits of the entire lemon: juicing! Juicers will extract the juice AND oils from the lemon and rind. The various beneficial chemicals and vitamins present in lemons are usually lost in the juicing process when making lemonade because we don’t consider the whole lemon! Undiluted lemon juice weighs in at only 7 calories per ounce.

Lemon Stars

Have fun making little “cube-lets” with unique ice cube trays. These frozen lemon stars are about half the size of a regular ice cube so perfect for individual servings.

I usually stock up when lemons are in season and freeze the juiced liquid into ice cubes. Look at the difference juicing makes in the next picture. You can see the oils stream off the cube as it disintegrates into a really tasty lemon galaxy!

Lemon Galaxy

Watch your frozen stars dissolve to create your own thirst-quenching lemon galaxy!

 

It is super simple to save an entire year’s worth of cubes. Wash whole lemons, remove the stems, and cut them into pieces that will easily fit into the mouth of your juicer (usually just cut in half). Juice the lemons carefully and pour the liquid into ice cube trays. After they are frozen, transfer the cubes into a gallon Ziploc bag and store in your freezer. It takes a small amount of preparation, and it ensures that you won’t ever be short of lemon water at the gym, or work, or wherever!

Try my easy recipe for life-sustaining

Big Bang Lemonade!

1 lemon cube

16 oz water, preferably in a glass container

Your chosen sweetener (optional), like honey, stevia, etc.

Plop the cube-let and sweetener into your glass of water and stir until fully dissolved.  Drink up the goodness!

Lemonade

Toni Julian is a Northern California-based health advocate and nutrition advisor, fitness expert, author of BITE ME! Change Your Life One Bite at a Time and creator of Toni’s OatMEAL–Healthy and Completely Balanced Meal Solutions. For more information visit ToniJulian.com

For more healthy and easy recipes, check out BITE ME! Change Your Life One Bite at a Time