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Mini Banana-Zucchini Muffins

  • Banana Zucchini Muffins

These muffins will soothe your sweet tooth and leave you feeling satisfied and ready to take on the day. Keep in mind that in order to keep insulin levels low, it is best to avoid anything that is sweet at all. However, it is good to occasionally give in to your cravings.

Total time: 27 mins

Serves: 36 Muffins

Ingredients (use organic ingredients if possible)

  • 1½ cups oat flour
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • ¼ teaspoon baking powder
  • ½ teaspoon sea salt
  • ½ cup apple sauce (try making your own apple sauce using organic apples – that way you’ll know exactly what is in it!)
  • 2 eggs
  • 1 ripe banana – mashed
  • 1 cup grated zucchini
  • ⅓ cup coconut oil – melted

Instructions 

  1. Preheat the oven to 350 degrees.
  2. Add the dry ingredients to a bowl and mix together.
  3. In a separate bowl mix together the wet ingredients. Add the dry ingredients slowly and mix to combined.
  4. Grease a mini muffin pan with coconut oil and fill until ¾ way full. Place in the oven and bake for 10 –12 minutes. Voila! Easy-peasy banana squeezy.

Will you be making this recipe? Post a photo of your muffins using the hashtag #MAMRecipe

Getting five hours of sleep is enough – Myth

  • Myth about sleep

How can you fit eight hours of sleep into five hours? The simple answer is you can’t. Trading in those precious hours in bed for more time at work or more time in front of the TV is not uncommon, but according to a study published in the journal Sleep Health, sleeping five hours or less can have adverse health consequences. Click here to smash some more sleep myths.

Ketogenic diets can lower blood glucose and insulin levels – Fact

  • Ketogenic diets

The Keto diet is not just another fad diet making the rounds in the health industry. A large body of scientific research supports the use of this high-fat dietary approach for various health issues, including type 2 diabetes, migraine and lymphatic disorders, metabolic syndrome and associated comorbidities, and diverse neurological and neurodegenerative disorders. Click here and read more about Keto facts.

You can change your metabolic rate

  • Change you metabolic rate

Everyone is different – some gain weight after every indulgence, and some can eat like a growing teenager without putting on a single pound. It is true that metabolism is in some way determined by genetics; it is, however, a myth that the body’s metabolic rate can’t change. According to “eatright,” you can give your metabolism the necessary boost by increasing lean muscle mass. So, pick up those weights and build some lean muscle this summer. Click here to bust more metabolism myths.

Marinated Kale Salad

  • Superfood Salad

Supercharge your brain with an easy superfood salad for lunch or dinner.

Serves 2

 Ingredients

Ginger and honey salad dressing:

  • 1/2-inch fresh ginger, peeled (reduces inflammation)
  • 3 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • 1/2 cup avocado oil (promotes healthy blood flow to the brain)
  • 1 1/2 teaspoons Dijon mustard
  • 1/4 teaspoon salt
  • 2 tablespoons water

 

For the salad:

  • 2 salmon filets, cooked (Omega-3s help build brain and nerve cells)
  • 4 cups fresh kale (brain-boosting vitamin K)
  • 1 avocado (promotes healthy blood flow to the brain)
  • 1/2 cup blueberries (rich in antioxidants)
  • 1/4 cup pomegranate seeds (also high in antioxidants to fight free radicals)
  • 1/4 cup walnuts (brain-boosting antioxidants, Omega fats and vitamin E)
  • 2 tablespoons hemp seeds (high in antioxidants, Omega-3s and vitamin E)
  • 1 cup cooked beets (natural nitrates that promote blood flow to the brain)

Directions

  1. Place apple cider vinegar, honey, ginger, Dijon mustard, avocado oil, salt and water in blender. Blend until smooth.
  2. Place spinach, avocado, blueberries, pomegranate seeds, walnuts, beets and hemp seeds in large bowl. Drizzle with the honey ginger dressing.
  3. Arrange salad on plates and top with cooked salmon. Delicious!

Will you be making this recipe? Post a photo of your marinated kale salad using the hashtag #MAMRecipe

Less Sleep = More Atherosclerosis?

  • Less Sleep Effects

A new study from the Journal of the American College of Cardiology have found a link between short sleep duration, poor sleep quality and increased risk for subclinical atherosclerosis. While previous research has shown associations between sleep deprivation and obesity, diabetes and Alzheimer’s disease, the new study conducted in Spain also found that people who received less than 6 hours a night were 34% more likely to have atherosclerosis than those who slept well. To read more, click here.

Ignored Science: Wi-Fi Increases Risk of Brain Cancer

  • Wi-Fi Risks

Today, most people rely heavily on Wi-Fi and technology, but recent studies have found that exposure to constant Wi-Fi increases risks of brain cancer and a variety of other illnesses. While devices come with instruction manuals detailing these risks, they are rarely taken seriously. Although we do not yet know the long-term effects, as technology is always evolving, current findings are troubling. Scientists recommend taking precautions such as disabling wireless connections when not in use, keeping mobile use to a minimum, using speakerphone, and most importantly, keeping mobile devices out of the bedroom when you sleep. To find out more, read here.

Over 10 Types of Mushrooms May Be Beneficial To the Brain

  • Mushrooms Boost Gray Matter

Mushrooms have a long history of being beneficial to the human body. For example, the mushroom fungus Penicillium was first used in 1928 to develop the antibiotic penicillin, which revolutionized medicine. A new study has found that mushrooms may even be the key to reducing the nation’s growing dementia rates, according to the Journal of Medicinal Food. Eleven different types of mushrooms were all found to boost gray matter in the brain, meaning mushrooms may have a preventative effect regarding dementia. Moreover, mushrooms are affordable, widely available and do not have any side effects unlike other preventative measures. To read more, click here.

Red Curry Chicken Over Cauliflower Rice

  • Dinner you'll love

Prep Time: 5 Minutes (Not Including Time to Make Rice)
Cook Time: About 45 Minutes
Yield: 4 Servings

Ingredients:  (use organic, non-GMO ingredients whenever possible)

  • 1 Tablespoon Ghee or Unsalted [grass-fed or Irish] Butter (or Avocado Oil if Dairy-Free)
  • 3 Shallots, Finely Diced
  • 1 ½ Cups Chicken Bone Broth
  • 1 (14-Ounce) Can Full-Fat Coconut Milk
  • 1 ½ Tablespoons Thai Red Curry Paste
  • 2 Boneless, Skinless Organic Chicken Thighs, Cut Into ½-inch Chunks
  • ¼ Cup Chopped Fresh Cilantro
  • 1 to 2 Green Onions, Sliced Into ½-inch Pieces (About ¼ cup)
  • ¼ Teaspoon Fine Sea Salt
  • Juice of 1 Lime
  • 2 Cups Cauliflower Rice, For Serving
  • ½ Tablespoon Melted Ghee (or Extra-Virgin Olive Oil if Dairy-Free), For Drizzling (Optional)
  • ½ Teaspoon Ground Black Pepper, For Garnish (Optional)
  • Lime or Lemon Wedges, For Garnish (Optional)

 

Instructions:

  1. Place the ghee in a cast-iron skillet over medium heat. When skillet is hot, add the shallots and sauté until tender, about 2 minutes. Reduce the heat to low.
  2. Whisk in the broth, coconut milk, and curry paste. Stir in the chunks of chicken. Simmer, uncovered, for 40 minutes or until the sauce has reduced a bit. The longer you simmer the sauce, the thicker it will be.
  3. Add the cilantro, green onions, and salt. Cover and cook for about 5 minutes. Stir in the lime juice and immediately remove the pan from the heat.
  4. Divide the cauliflower rice among 4 serving bowls and spoon the curry over the top. Serve drizzled with melted ghee and sprinkled with freshly ground pepper, with lime or lemon wedges on the side, if desired.
  5. Store extras in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan over medium heat for a few minutes, until warmed through.

Are you addicted to social media?

  • Social Media Addiction

With modern technology’s ability to stay connected at the click of a button, many people assume their relationships to others are being strengthened. However, in actuality, true relationships have fallen to the side and in the process. The power of community and cultivating healthy, real relationships have been forgotten. In his podcast, The Doctor’s Farmacy, Dr. Mark Hyman discusses the importance of in-person interactions and the potential side effects of such social isolation. To listen to the discussion, click here to access the podcasts.

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