Refreshing, Summer Drinks!

Hot summer days beg for cool and refreshing drinks. They just go hand in hand. And when the sun is beaming, it’s vital that you’re properly hydrated. Sometimes you actually don’t even realize you’re thirsty until a big glass pitcher filled with water and lemon is put in front of you.

But this is not always the choice people make to quench their thirst. Unfortunately, juices, sodas, lattes and other
high sugared, empty calorie drinks filled with artificial flavors, and even aspartame, are just too readily available.

If you want to curb this completely, get a hold of a just a few simple ingredients to make your own homemade summer refreshments.

Here are a few reasons why:

• They are refreshing, easy and can be kept in your fridge
• They will be full of natural ingredients and flavors (choose from either steeping some herbal tea and chilling it, adding mint, lemon, honey, or ginger)
• Fruits such as oranges, lemons and limes slices added to water make an amazingly simple drink. You can even put this into your water bottle for when you are on the go.

Here is what to avoid and how to change things up!

• Colors from sports drinks or juices. They are full of artificial dyes and other preservatives. Instead choose drinks that are 100% natural from fruit or use your own fruit juices or purees!
• Fizzy beverages such as sodas. Not only are they filled with calories and syrups, but they can actually dehydrate you. Choose filtered, flat or spring water instead and add in mint or ginger for something refreshing and different.
• Added sugars (such as glucose, fructose, corn syrup) which just means added empty calories! Use natural sweeteners if necessary such as honey, maple syrup or from fruit.
• Cream or milk based beverages are loaded with fat and often sugar. If you are feeling like something thick and creamy, make a smoothie or have one made with pure ingredients.

It’s easy to avoid unnecessary sugars, fats, and chemicals – it just takes a little planning.  Check out this refreshing recipe for Pink Ginger Lemonade to keep you feeling fresh and cool!

Pink Ginger Lemonade

What You Need:

• 2 tbsp fresh raspberries or strawberries
• 2 cups water
• ½ tsp ginger, minced
• 1 lemon freshly squeezed
• Pinch sea salt
• 1 tbsp raw honey

How It’s Made:

1. Soak berries for 4-8 hours in 2 cups of pure or filtered water (with ginger)
2. Place all ingredients in a blender and blend on high until smooth.
3. Enjoy!

Need a little help in creating fresh summer drinks, or just want to learn the benefits of new delicious recipes? Then, quench your thirst with me this July!

 

 

Bursting for Blueberries

Nearly at their seasonal prime, blueberries will be bursting their blue richness on Canadian soil over the coming weeks. If there were one berry to be consuming on a regular basis, it would be the blueberry. Blueberries are ranked among the top superfood fruits and vegetables for their antioxidant activity. Not only that but they are loaded with vitamins, minerals and other beneficial nutrients that make them even more delightful to consume.

If you don’t already have enough reasons why you should be consuming these blue gems…here’s a few more.

5 Benefits of eating blueberries

1. Blueberries are a source of the antioxidant ellagic acid which blocks metabolic pathways that can lead to cancer
2. Blueberry skins contain resveratrol – which has proven to have anti-cancer, anti-inflammatory and blood sugar lowering properties
3.  Blueberries are an excellent source of vitamin C, E and fiber.
4. They are only 81 calories per cup!
5. They’re a cool and refreshing fruit perfect for hot summer days!

5 Uses for Blueberries

1. Combine them in a fruit salad with other berries
2. Blend them into a smoothie for liquid nutrition
3. Bake them into muffins or pancakes
4. Eat them fresh right out of the container
5. Make a blueberry pie!

Wild Blueberry Tart

Pie crust:

• 1 cup almonds, roasted and cooled
• 3/4-1 cup oat flour
• 2 tbsp maple crystals or organic sugar
• 1/4 tsp baking powder
• Pinch of sea salt
• 3 tbsp melted coconut oil
• 1/4 cup maple syrup

Filling:

• 2 tbsp agar flakes (natural form of gelatin)
• 1 3/4 cup apple juice
• 2 tbsp tapioca (or cornstarch) dissolved in 1/4 cup apple juice
• 2 tbsp maple syrup
• Sea salt
• 2 cups fresh wild blueberries, washed and drained

Directions

Preheat oven to 350F. Oil a 9” tart pan.

For the Crust:

1. In food processor, grind nuts to a meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
2. In separate small bowl, whisk together oil and maple syrup.
3. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
4. Press crust mixture into tart pan. Refrigerate 15-20 minutes, then bake 20-25 minutes. Let cool completely.

For the filling

1. In a small pot, simmer agar flakes in apple juice until agar completely dissolves. When agar dissolves, add tapioca/juice mixture. Whisk until mixture thickens. Add maple syrup.
2. Add pinch of salt and berries. Cook 6-8 minutes. Remove from heat and let mixture cool partially. Pour into cooled crust pan.
3. Let set completely. Garnish with mint before serving. There may be a small amount of filling left, you can enjoy as a pudding by blending in food processor.

Marni’s Vega Experience

I’ve been using Vega products for over 6 years, and as you may know I’m already a huge fan of Vega’s sport performance pre workout drink.

So, when I was offered to be part of their ambassador team, I was absolutely thrilled. Knowing that I would get to try some of their new and innovative products, I was especially excited to test out the new Vega One protein blend and sport hydrator. I not only put myself to the test, but I had my entire team give it a go as well to see how it fit into their lifestyle. We all have a different perspective.

Today, I share with you my Vega experience.

Vega One Protein Blend
The Vega One complete blended protein is perfect for anyone on the go. It’s easy to mix up with water, rice milk, almond milk or hemp milk, and the new creamy texture goes down very easily. The prime time for these quick shakes is for when I’m running out the door in a rush and I don’t have time to put things into my blender (which I do daily basis). The new Vega One shake also has the perfect amount of nutrients to hold me over for a few hours.

Vega Sports Hydrator
This formula is perfect for long workouts because it just gives you that extra strength to push through. It is not overly sweet, it’s smooth and soft, and gives your water a boosting lift. I can’t see myself drinking this regularly, as I don’t like to flavour my water – but from a sport, training, and fitness perspective it really does take my workouts to the next level.

I have to say that I’m really impressed and excited to share the new Vega One formulas with my team and my clients. In my upcoming Fit & Fabulous class, participants will also get to sample this new product… and I can’t wait to get their feedback as well!

Stay tuned for my team’s thoughts on how these Vega blends had an impact on them!

You can get more delicious knowledge by checking out Marni’s Purely Fit e-book, available here: http://www.marniwasserman.com/ebooks/

Green Tips for Your Everyday Life

“Go Green” – we’re hearing this more than ever right now. Naturally, some of us think of hippie, tree hugging health nuts, sipping on green concoctions. (Actually, to be fair, with the right ingredients those weird looking green concoctions can actually be quite tasty, but that’s another topic for another day!)

Believe it or not, “going green” isn’t just about being “earthy”, and opting for extreme diet enhancements. Going green is a lifestyle that each person can take part in, simply by making some basic changes. You don’t have to be “extreme” to do something green. Making some alterations to your everyday routine can help you become a more eco-conscious individual and consumer.

If you want to be more green, both for the benefit of the environment and your body, then here are just a few tips:

1. Turn off the water while brushing your teeth, and the lights when you leave a room.
These are a few habits I’ve gotten myself into when it comes to conserving water and energy. While it might seem super easy to look past these rules, it’s also super important to follow them. Always remember that a little bit goes a long, long way.

2. Opt for natural and organic skin care products
As a strong believer in healthy skincare, I avoid the drug store brands, and turn to food grade products that I know are safe on my skin. These products can be found at your local health food store. (Or, you can try the ‘Salad for your Skin Green Cream’ that everyone’s been raving about!)

3. Ditch your Styrofoam and plastic lunch containers for glass
Okay, so it might be heavier than the plastic Ziplocs you’re used to carrying in your lunch box. But if you’re someone that is out and about almost all the time, you want to preserve your packed lunch to the best of your abilities. Storing your food in glass containers will keep your food fresh, and prevent it from leaking. I like the comfort of knowing that my containers are tried, tested, and true.

4. Opt for organic linens and cottons
As a green-conscious consumer, I don’t ignore any aspect of my daily routine. While you may or may not realize, there are tons of chemicals and bleaches on the materials you use everyday. Go green when it comes to the bed you sleep on at night, the clothing you put on in the morning, and the napkins you use at the breakfast table. By opting for 100% organic or bamboo cottons and linens, your mind and body will feel as pure as your values.

5. Go green in the garden
I know it seems like a long shot, but believe it or not, growing your own veggies will save you money, time, and rotten veggies in the refrigerator. Once a year,  Young Urban Farmers comes to plant my own personal garden, leaving me with fresh veggies from May until December. Getting your own garden can be done with a box above the ground, or having herb plants in the backyard. Simple, efficient, and delectable!

While I’ve given you five of my personal favorites, it’s up to you to make green alterations that will suit your own lifestyle. Although you may not be able to implement all 5 of these tips, always remember that every small change goes a long way, so start small and build your way up. (Oh, and if you’re still thinking about that green concoction, then here’s the recipe! http://bit.ly/JpRJer

Spring Cleaning Isn’t Just for Your Home

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Sexy & Smooth Chocolate Elixirs!

Benefits:

Loaded with antioxidants (to help prevent illness)

Contain chromium (to help balance blood sugar),

Tryptophan (excellent mood enhancer),

Serotonin (the feel good chemical)

Fiber (digestive system – nobody wants to be backed up)

Manganese, zinc, copper, vitamin C

For some more delicious and protein-packed recipes, check out the Warrior Way which will guide you down the path toward weight loss, enhanced health, and a fitter, happier you. SunWarrior’s celebrity chefs and fitness experts will lead you through meals and mold your body with exercise routines. Their clear and well-defined guidance will let you learn those skills and own your transformation into the Warrior you want to become.

 

 

Boost your workouts with Chia!

Want to boost your workout or know someone else in your life who is on a path to get fit? Would you or someone you know love the gift of  Chia Seeds or Ruth’s Hemp Protein? Tell us what they are doing to nourish themselves!

Fueling up on super nutrients is a great way to get your body in shape and take your fitness to the next level! It is also important to incorporate superfoods into your diet that energize and nourish your body all year round. Chia seeds are some of those amazing little powerhouses that do just that! I love putting them in my Chocolate Super Smoothie! They thicken it up, add fiber and give it the dose of essential fats required for the day!

I know in this video you don’t see me add the chia seeds, but they are there! Just add 1 tbsp with the goji berries. Also you can substitute the Sun Warrior protein for Ruth’s Hemp Protein.

 

To get a kickstart and learn how to make this and other superfood recipes, join me for Fit and Fabulous on April 2nd !

Also, if you want to get a head-start on your workouts get yourself a copy of my ebook Purely Fit!

 

Please share with us how Chia can boost your workouts and you can WIN an incredible gift basket filled with Ruth’s Chia Goodies.

Share this on Twitter : “This is how I boost my workouts with #chia …. join the fun on @marniwasserman (and link to this post)”

Share on Facebook : How do you boost your workouts with Chia!

You can get more delicious knowledge by checking out Marni’s Purely Fit e-book, available here: http://www.marniwasserman.com/ebooks/

 

Maca Macqui Breakfast Granola bowl

It’s not hard to tell by now if you have been reading my blog that i am a smoothie fanatic. Coming out with new combinations all the time to get my morning fix for a super powered breakfast.

With the help of my friends at Navitas Naturals –  I am able to infuse my smoothie with the best of super foods.

I have been sampling this wonderful new dried berry powder from the Macqui berry.

Here are the specs.

Mak -ee

The edible purple berries of the native Chilean evergreen shrub (Aristotelia chilensis).

Anti-aging Berry

Maqui berries are native to the pristine Patagonia region of Chile, where they are regularly consumed by the Mapuche Indians – one of the longest-living cultures in the world. Recently, scientific research has confirmed a strong connection between the protective nutrients found in maqui berries and richer, disease-free mode of living.

The Power of Maqui

With an amazingly high ORAC value, maqui berries offer more antioxidants than any discovered fruit – with a particularly high potency of anti-aging flavonoids like anthocyanins and polyphenols. Recent studies have demonstrated these antioxidants to support a wide variety of bodily functions, including improved brain performance, heart health, liver strength, anticancer activity and – as the Machupe Indians likely know – overall longevity. Plus, the fruit offers a premium source of vitamin C, calcium, iron, potassium, and is a natural anti-inflammatory food.

Antioxidant Advantage

With such a profoundly rich supply of health-improving phytochemicals, even using just small amounts of maqui powder will vastly enhance the nutritional benefits of other foods or recipes. Containing a mild, unsweetened berry flavor, maqui is easy to use: try blending with other fruits or sweets in smoothies, desserts, or sprinkle on top of a breakfast bowl.

Maca (ma-kuh)

a herbaceous plant native to the high Andes of Bolivia and Peru. It is grown for its fleshy hypocotyl, which is used as a root vegetable and a medicinal herb.

Incan Strength

The root of the maca plant has been used in indigenous Andean cultures as a source of nourishment and healing for many millenniums. A radish-like root, maca is indigenous to the mountainous and ragged terrain of the Peruvian highlands. Although its foliage may be small and unassuming, the harvested root of the maca plant was traditionally used by Incan warriors in preparation for difficult expositions and battles, and was consumed to increase stamina and energy. So esteemed was this special root, that it later became used as a form of currency by the Spaniards — a practice which still carries on in some areas of Peru even today. Enjoying a massive resurgence in use, maca continues to be one of the most appreciated superfoods on the market. Navitas Naturals offers maca in 4 forms to suit all needs: a raw powder, a gelatinized powder, and a capsulated form of each.

 

Given that this is a superfood powerhouse, different from Acai – which I also greatly love, I am thrilled to have it part of my morning smoothie routine.

To complete my bowl I have added my

Maca Macqui Breakfast Bowl

1 cup almond milk

1 scoop Sun Warrior Protein

1/2 frozen banana

1/2 cup frozen blueberries

1/4 cup chopped spinach

1 tsp maqui powder

1 tsp maca powder

1 tbsp coconut oil

 

Place all ingredients in the blender and blend until smooth! Enjoy and top with some  GIRLNOLA granola!

Crazy for Coco… nut Oil!

As one of my 11 Kitchen Cupboard Staples, coconut oil has so many different uses around my house.  Here are 10 reasons why you should keep it in your kitchen… and your bathroom!

1. It can be put into smoothies for awesome energy both pre and post workout.  For example, I use it in my delicious chocolate super smoothie
2. It can be spread on sprouted toast or used anywhere butter would be used in baking.  Put it in a muffin recipe, like this one (perfect timing for these ones!)
3. It can be heated at a high temperature for stir frying, baking, broiling.. and it won’t destroy its nutrients.  It’s great for making pad thai, or baking yam fries (see recipe below)
4. It’s very shelf stable.  As long as it’s sealed tight, it will stay in the cupboard or fridge for over a year.  Keep in mind if it’s in the fridge, it will be solid and will need about 30 minutes to soften.  Don’t worry about this though, it can go from liquid to solid continuously and still won’t go rancid
5. It’s great in raw recipes, pies, cakes, and triple-coconut chocolate chip cookie sandwiches
6. It can be used as a moisturizer on chapped skin and lips, cracks in feet and hands, elbows, or use post-shaving for some seriously smooth legs!
7. Use in your hair and scalp treatments.  It’s super nourishing and fantastic for split ends.  For more green beauty advice, check out this post
8. Great face moisturizer, it prevents wrinkles, and it’s great for acne and eczema
9. Use it as an after-sun soother, on burns, dry and dehydrated skin.  It has a mild natural SPF, great for day to day use! (It is not a sunscreen, but it does help)
10. My new favourite: it’s the best makeup remover ever.  It takes everything off in one or two wipes, and nourishes your delicate eye area

These are just the external benefits…to find out more on how coconut oil helps your internally read this!

If you’re new to using coconut oil, try this easy yam fry recipe and let me know what you think! (I promise your fries won’t taste like coconut )

Garlic Oregano Yam Fries

2-4 medium yams or sweet potatoes

2 cloves garlic, chopped

2-4 tablespoons coconut oil

2 tablespoons coarsely chopped pumpkin seeds or sunflower seeds

1 tablespoon dried oregano

1 1/2 tablespoon dried basil

1 tsp dried rosemary

Sea salt to taste

1. Preheat oven to 350F.  Cut yams into wedges or chunks.  In a bowl, combine the garlic, pumpkin seeds, oregano, coconut oil, basil and sea salt
2. Add the yams, stirring with your hands to make sure all of the pieces are covered with the mixture
3. Spread the yams on a baking tray lightly oiled with coconut oil.  Bake for about 35 minutes, or if you prefer them crispier, leave in oven for an extra 10 minutes

Yams are an excellent source of complex carbohydrates – providing your body with long lasting energy.  These delicious “fries” taste amazing on their own or in combination with a salad, veggie burger or quinoa.  Remember, don’t peel away the skin if they are organic; the skin is loaded with fiber and other nutrients!

You can get more delicious knowledge by checking out Marni’s Cleansing with Superfoods e-book, available here: http://www.marniwasserman.com/ebooks/

Keeping it Klean

I am holding out and waiting for my brand new shiny klean kanteen, the Reflect!

I can barely count the days until I get one. I look on the website everyday and can’t wait. I keep checking in with Lisa Borden to find out when I will get my hands on one.

Of course I already have three, but they are not the same. The reflect is smooth, shiny and has a bamboo top that looks like it seals the deal! I’ve got two klean kanteen’s with sport caps, are great, but I can’t say they are leak proof. So I am looking forward to having one that keeps all the liquid in – considering I bring mine with me everywhere I go!

I also have the insulated, which is also amazing – keeps my hot drinks hot (I’m talking 8 hours hot) and cold, cold (keeps my smoothie chilled for hours, as if I would ever leave it that long).

So in case you don’t have one already, I am going to tell you at least 10 reasons why you need one!

• holds your water and liquids to take on the go
• they are BPA and toxin free – pure stainless steel

• no need for plastic water bottles

• great for traveling

• great to bring to work

• they “klean” really easily

• keeps water or drinks, smoothies cool and fresh

• keeps your herbal and green tea warm all day long

• great to use for exercise, hiking or to bring to the gym

• there are multiple colours to choose from

• they are good for all ages – from infants to grown ups

• your friends will be jealous…as it’s actually cool to carry your own water bottle these days

Do I need anymore reasons?

Do you have one? Do you want one?

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