Category Archives: Meal Solutions

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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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

 

Try This to Burn More Fat While you Sleep

Burn calories by increasing your metabolic rate while sleeping or at rest!

We all know that we burn calories when we exercise, but did you know you can design your workouts to make your body more efficient at burning calories even after you exercise? And are you aware you can exercise for less time and burn more calories as compared to one of your typical workouts simply by changing how you exercise? Don’t exercise harder, exercise smarter to achieve greater benefits!

Here’s how. It’s called interval training and even the most de-conditioned person can reap the benefits. And the good news is, you can apply the interval training concept to all types of exercise, including walking, running, cycling in the great outdoors or even on cardio equipment at your local gym.

A group of Canadian researchers from Laval University performed trials on two groups. They compared regular endurance or aerobic conditioning to interval training and discovered the group who performed interval training burned twice as many calories in half the amount of time. They were also able to reduce their body fat many times more than the endurance group by increasing their resting metabolic rate (this is how many calories you burn while not exercising).

I recommend incorporating interval training 2-3 days per week and preferably alternating with resistance training (weight training) on the other days to improve your bone density and also boost your metabolism. It’s a winning combination!

Toni Julian, Health Advocate and Fitness Expert

It’s important to note that if you are new to exercise, be sure to have your physician give you the thumbs up before proceeding.

For Beginner Levels:

If you are mostly sedentary and are accustomed to walking 30 minutes, start slowly.

1. Start off with five minutes of gentle walking for your warm-up. (Rather than miles per hour I go by perceived exertion level where a 1 is you’re lounging on the sofa and 10 is you’re going all out and ready to lose your breakfast (we never want to hit a 10). You should be at around an exertion level of 4 and able to sing to your iTunes comfortably.

2. Speed up your walk to what feels like an exertion level of 8 for the next 60 seconds. Here you will feel shorter of breath and feel your heart beating stronger.

3. Slow down your walk now to a level 3 for 2 minutes. You will feel your heart rate begin to drop and your breathing will normalize. The more fit you become over time, the faster your heart rate will recover to this level.

4. Repeat steps 2 and 3 five more times.

5. Finish with another five minutes of level 4 perceived exertion.

For Advanced Levels

1. Five minute warm up at Level 4 of perceived exertion whether cycling, light jogging or other activity

2. Step it up to a perceived exertion level of 8 or 9 for the next 60 seconds

3. Slow down to a perceived exertion level of a 5 for the next 90 seconds

4. Repeat the above steps 2 and 3 five additional times

5. Cool down for five minutes at a perceived exertion level of 3.

Pat yourself vigorously on the back, do a happy feet dance and remember to replenish with a light snack of complex carbohydrate, lean protein (check out Toni’s high protein meal solutions) and plenty of pure water.

How to Feel Fuller, Longer: So You’ll Eat Less and Feel Fabulous!

Have you ever eaten an apple for a snack, only to be hungry again an hour later? Or a bowl of cereal in the morning, but by 11AM you find yourself thinking “I wonder if I have any Girl Scout cookies in my trunk”.

So how can we feel more satisfied and stay fuller for longer? Being satiated with wholesome foods, in the right combination, translates into increased energy and improved vitality. It can also mean making better food choices and avoiding those annoying cravings in the afternoons and evenings. You know the ones, where you’ll do anything to get your hands on something salty-chewy-sugary-crunchy-greasy; in other words, dense carbohydrates for instant fuel.

It all comes down to regulating your blood sugar. Let’s go back to that apple which is made primarily of carbohydrates. It begins to break down with help from enzymes in your saliva as you chew. Carbs, especially the simple ones, metabolize very quickly which raises your blood sugar.

Blood Sugar Balance Chart

Your body responds by secreting a rush of Insulin from the Pancreas to drive the extra glucose for storage into your fat cells. There is an opposing hormone, called Glucagon, which works to elevate your blood sugar when glucose levels are low. These two hormones work in harmony to keep your body in balance. Imagine the arcade pinball game where you are using your right and left paddles to keep the pinball in the middle, right where your blood sugar level should be; between 80-120 mg/dL (milligrams per deciliter). Abusing those hormones on an ongoing basis by eating overly-processed foods and too many simple carbohydrates–especially sweets–and you’ll be setting yourself up for insulin resistance and the potential for Type II diabetes.

Once you combine your carbohydrate, such a vegetable, brown rice or quinoa, with a lean protein (I’ll use a chicken breast as an example) and a healthy fat (such as avocado), you have designed a meal that will metabolize much more slowly. Your body will release the calories at a slower rate so your blood sugar won’t spike. Because it metabolizes gradually, you will enjoy sustained energy for a longer period of time, feel more satiated for longer, your hormones will be regulated, and unless you are a purely emotional eater, you’ll find yourself eating less!

With our ever increasingly busy lives, it’s often challenging to find lean proteins on-demand, and even more so to have the convenience of healthy meal options designed with the optimal balance of lean protein, complex carbohydrates and healthy fats.

What started out as my own desire to make healthy foods more convenient for my family and friends–especially as I began to witness many of them becoming sick–evolved into a passion and stewardship for others who share in this common goal.  I’d like to introduce you to Toni’s OatMEAL which I designed to keep you FULL and FUELED for hours! It’s the perfect blend of lean protein (whey, egg white or plant-based), complex carbohydrates (whole rolled oats) and healthy fats (flax and nuts, depending upon the blend).  It is delicious and convenient, just add hot water and go!

5BTJ-Universal-lid-ACTUAL_SIZE-no-bleedFor more information and to order your two complimentary samples click here! (This offer is available for a limited time only)

For product inquiries, to order or inquire about custom blends, email or call Toni at (408) 206-1405. To order visit www.ToniJulian.com/OatMEAL

About Toni Julian

Toni Julian is a Northern California-based health and nutrition advocate, author of BITE ME! Change Your Life One Bite at a Time, Fitness Expert, creator of Toni’s OatMEAL and 50-something mom of four. She shares her knowledge to inspire people to lead sustainably healthy lives. For more information visit her at www.ToniJulian.com

Raw and Unadulterated: Chopped Veggie Salad with Capers and Kalamata Olives

Chopped Salad with Capers

We all know how challenging it is to incorporate enough veggies into our diets. And how frustrating it can be when you make an effort to hit the local organic health food store, or shop at the Farmers Market only to let a few days lapse and finding a withering mound of fermenting vegan-compost in your crisper drawer. What a waste!

Here’s my favorite raw veggie dish that is not only easy to make, but keeps in the refrigerator for many days.

And at only 50 calories per cup, and packed with phytonutrients, it’ll go a long way in making every calorie COUNT!

What to buy:

1/2 Head Red Cabbage

1 Head Cauliflower

4 Florets Broccoli

1/8 Red Onion

1 Red Pepper

1/4 Cup Capers

1/4 Cup Kalamata Olives

1 cup Snap Peas

Dressing:

1 T Olive Oil

1 T Bragg’s Liquid Aminos

1 T Lemon Juice

What to do:

Chop all vegetables into small pieces. You can use a hand held chopper, food processor or cut with a knife.

Mix dressing into separate container and toss all together. Enjoy!

Toni’s Protein Poppers: Feel Good Snacks Without the Guilt

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Toni’s OatMEAL Protein Poppers

15 minutes | Makes 24

New from Toni’s Test Kitchen!

Three simple ingredients, no-baking, and deliciously healthy, these high-protein poppers are simple to make and a guilt-free alternative to typical treats. Guaranteed to stave off hunger and delectably fulfilling. Share them with friends and neighbors, bring them to a holiday party, and make them your “go-to” snack to get through the next few festive weeks. They passed the Toni’s Kitchen test when served this weekend at my daughters 27th birthday brunch.

They were a hit!

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WHAT TO BUY:

2 Cups Toni’s OatMEAL**Any flavor is delicious so choose your favorite. We used Sweet & Creamy Coconut-Blueberry for this recipe, and Crunchy Cranberry-Walnut would be another great option.

**Available online here. Use coupon code BETTERBREAKFAST for free shipping when you order any four flavors. Ships in one business day.

1 12 oz Jar Smooth Almond Butter at room temperature (you may substitute peanut butter if you prefer)

1/2 Cup Chopped Raw Almonds (you may substitute with walnuts)

Optional: White Powdered Sugar

Optional: Cocoa Powder

WHAT TO DO:

Place two cups Toni’s OatMEAL in a large bowl. Add chopped almonds and almond butter.

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Mix together with a spoon or use your hands to mix thoroughly. Mixture will be crumbly. Using a small ice cream scoop press mixture firmly to form a ball. You can also use your hands and roll them just as easily. Make sure they are “bite sized” for best results. If they are too large and are bitten into, they can crumble so smaller treats that can be popped into your mouth work best!

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This part is completely optional: You can roll your poppers into powdered sugar, or a combination of cocoa powder and white powdered sugar (about half of each).

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Here’s a beautiful assortment of Toni’s OatMEAL Protein Poppers. Have a few crumbly morsels remaining? Sprinkle them over non-fat plain Greek yogurt. This chef deserved a perk! Enjoy!

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Business Profile Interview with Toni Julian, Founder of Toni’s Kitchen

Local Health Advocate Expands Business to Morgan Hill

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Toni Julian, a San Jose native, local health advocate, nutrition coach, author and 50-something mom of four has opened Toni’s Kitchen, a new 3600 square foot wholesale commercial kitchen and bakery in the upscale, food-centric community of Morgan Hill, California. Her new facility is the home of Toni’s Oatmeal, a premium, high-protein meal solution that is healthy, nutritionally balanced, and designed to regulate blood sugar and keep people full and fueled for about four hours. Toni’s OatMEAL™ is packed with 20 grams of protein, is made simply by adding hot water, and is ready in two minutes.

This endeavor was celebrated by a grand opening and ribbon-cutting event. Santa Clara County President of the Board of Supervisors, Mike Wasserman, Morgan Hill Mayor Steve Tate and the Morgan Hill Chamber of Commerce officiated the grand opening ceremony on October 16th. The gathering was attended by friends, family, and potential as well as loyal customers, and the atmosphere was one of excitement and support. The attendees were eager to take an exclusive, behind-the-scenes tour of the facility not typically open to the general public, and to sample the variety of artisan blended OatMEAL flavors available.

Toni’s OatMEAL™ was created as an extension to her existing comprehensive nutrition and fitness programs currently offered. She is an accomplished inspirational speaker and offers her LIFECHANGER™ program to corporations and small groups.

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Toni Julian foresees the trend in our communities toward convenience food and a grab-and-go lifestyle and what she calls “The American Decondition”–the gradual decline of our well-being and fitness given our nations propensity toward convenience foods and sedentary lifestyles.

“My passion is to provide people with the tools they need to make incremental lifestyle changes that are sustainable for life. Too many family and friends have become ill and healthy habits start at home. Most of us gravitate toward unhealthy convenience foods but there are better options. My goal is to provide families with accessible and convenient healthy meal solutions so they don’t have to compromise their food quality, and ultimately their health”.

This realization inspired her authoring of the book BITE ME! Change Your Life One Bite at a Time—an Inspirational Journey of Reinvention to a Sustainable, Healthy Lifestyle to give people the tools they need to make incremental changes to ensure their success, with the ultimate goal to stave off disease.

Toni’s OatMEAL™ is available in corporate kitchens as well as online at www.ToniJulian.com in Sweet & Creamy Coconut-Blueberry, Crunchy Cranberry-Walnut, Tart Cherry Chocolate-Almond, Savory Cinnamon-Raisin and Spicy Ginger Apple-Raisin. Gluten free and custom blends are also available directly through Toni’s Kitchen.

To for information or to order Toni’s OatMEAL™ click here.

For press inquiries, interviews or company information contact:
Toni Julian (408) 206-1405 or email Info@ToniJulian.com

NEW! SPECIAL EDITION: BITE ME! e-book

SPECIAL EDITION–BITE ME! Change Your Life One Bite at a Time e-book

160 Pages, Full-color, 8.5 x 11 PDF file  

SPECIAL EDITION Book Cover

GET INSPIRED. I’m proud to announce a more user-friendly, updated version of my book. It’s available only here on my website in an immediately downloadable PDF format, so you can enjoy full color pictures, my Detox Smoothie recipe, and some useful tools like my Wellness Assessment so you can track your lifestyle progress for sustainable results. You will also have access to my Health-e Tools such as the Meal Planner and Food Journal that you can print directly from your PC.

GET ORGANIZED. Start your own reference binder with my meal solutions and recipes that you can easily use in the kitchen, and keep your journal, assessments and other useful information at your fingertips.

GET IN THE KNOW. Be sure to follow my blog for up-to-date nutrition and fitness information and new meal solutions–which are being created every day in Toni’s Test Kitchen! Stay healthy and stay tuned!

Healthy Moroccan Chicken Salad

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Traveling through Santa Barbara recently proved to be inspirational. I was in search of healthy lunches and came upon a health food store on our way to the historically beautiful courthouse building. Fortunately being “served” related to a chicken salad I ordered, and in no way connected with our visit to the courthouse! I thought the chicken was so delicious I wanted to make it for my family at home, and put my own healthy spin on it to ensure it had the right balance of protein, complex carbohydrates and healthy fats–like ALL my meal solutions. I was able to cut the fat in the original recipe substantially and maintained all the great Moroccan flavors through the use of many spices. It’s good the first day, and once the flavors meld, even better the next! Serve over 1/2 cup of quinoa or brown rice, or 100% whole grain toast for an added 100 calories and the perfect amount of healthy carbohydrates to keep you full and fueled until your next meal. Enjoy!

Makes 12 Servings

CAL-226/PRO-41g/CARB-3g/FAT-6g/SAT FAT-0

What  to buy:

Moroccan Chicken Salad Nutrition Facts Label

6 Chicken Breasts, boneless, skinless and preferably organic

1/3 c Red Onion, chopped

1/3 c Green Olives, pitted

1/3 c Kalamata Olives, pitted

1 T Orange Peel, fresh if possible

2 T Italian Parsley, fresh, chopped

2 T Mint, fresh, chopped

2 T Cilantro, fresh, chopped

1/2 c Roasted Red Pepper

1/2 c Cherry Tomatoes, halved

2 Stalks Celery, chopped

DRESSING:

1 T Lemon Juice

1/3 c Vegan Mayonaise, Light (Nasoya Vegan Nayonaise, or Veganaise)

1 T Moroccan Spices (Make ahead, see below)

MOROCCAN SPICE MIX–Combine the ingredients below and save in a recycled spice jar or other glass container

5 t Nutmeg

5 t Cumin

5 t Coriander

2 1/2 t Allspice

2 1/2 t Ginger

1 t Cayenne

1 1/4 t Cinnamon

1/2 t Turmeric

What to do:

In a medium skillet, spray lightly with olive oil. Place thawed chicken breasts top side down in hot skillet to brown quickly. Reduce heat and add about 1/2″ of water in the skillet and cover with a lid until cooked through, about 10 minutes. Remove breasts and shred them with a fork, or cube them, whichever is your personal preference. Add to  bowl with remaining ingredients but not the dressing.

To make the dressing, add lemon juice, Veganaise and 1 tablespoon Moroccan Spice Mix. Add to the chicken mixture and toss until well combined.

Like this recipe? Have you added your own spin? Let me know!