Breakfast with 30 grams of proteinHigh Protein Foods Chart18 Low-carb recipes high in protein No Bake Protein Balls - 1 cup rolled oats- 2 scoops Paleo protein powder*- 1/4 cup peanut butter- 2 tbsp maple syrup- 1-2 tbsp water Add all of the ingredients to a bowl (except the water) and mix well to combine. Add a bit of water at a time until the mixture comes together into a somewhat sticky dough. The amount of water needed will vary depending on how runny your peanut butter is. Roll into balls and coat in chia seeds or shredded coconut if desired Chocolate Date Protein Balls 1/2c oats1/2c crumbled walnuts15 medjool dates1/4 c Paleo protein powder*1/4 c cocoa powder1/4 c peanut...
The next few months will be busy, that goes without saying. I hear a lot of people complain that they just don’t have time for a good quality, high protein nutritious breakfast and so I’ve included a number of recipes you can make ahead of time. Meal planning and food preparation is key to success, and remember if you fail to plan, you plan to fail. Homemade Grain-Free Granola This metabolically healthy grain-free granola recipe requires minimal prep time and cook time. Use it to top a bowl of Greek yogurt (or coconut yogurt for a dairy-free option) drizzled with almond butter, eat it with chia seed pudding (see recipe), or sprinkle it on your favorite protein smoothie or protein...
It is very common for me to ask my patients to use herbs known as Adaptogens. Adaptogens help the body to ‘adapt’ to various stressors they experience, whether they are mental or physical stress. And as we know stress and anxiety have become all too common in the modern, fast-paced lifestyle of many Canadians. Although we are often unable to change certain environmental stressors and life circumstances, fortunately we can support the body’s resilience to stress. I really like 2 common adaptogens. Ashwagandha and L-theanine Ashwagandha, also known as Withania root, as extensive clinical research to support its use for stress-related health concerns. Ashwagandha has over 20 human clinical trials to support its efficacy in areas of memory and cognition,...
If you are one of my patients, you have heard me go on and on (and on and on…) about how important healthy blood sugar levels are, and if you’re reading this newsletter (THANK YOU btw!!) you have probably heard or read about the importance of blood glucose levels and may have seen blood glucose results on your lab tests, but do you really know what it means? If not, it is super important, so here you go….. What is Blood Sugar? Blood sugar is also called blood glucose, and is the level of sugar circulating in your blood. It is the primary fuel source your body uses to create cellular energy. Your body attempts to keep your blood sugar...
Full disclosure, I am a tea drinker at heart, and had sworn off coffee (and Kraft dinner) in University, but last winter when I was traveling in the US and could not get a good cup of tea to save my soul, I tried, and fell for coffee. For all of you that drink the warming hot beverage, this is not shocking. However, over the last few months I have experienced some of the common symptoms of adrenal insufficiency (aka burn out) and sadly noticed that a daily cup or two of coffee was really wreaking havoc on my body and mind. And so I’ve done a bit of a deep dive into both why coffee is considered a nootropic...
