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Chicken Tenders & Lemon Cashew Kale Salad

by September 26, 2021

Chicken Tenders & Lemon Cashew Kale Salad

Ingredients
  

Lemon Cashew Kale Salad Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 pinch freshly ground black pepper
  • 3-4 cups fresh kale, chopped ribbon style
  • 1/2 tsp sea salt
  • 1/4 cup raw cashews, finely chopped

Chicken Tenders Ingredients

  • 1 box panko breadless pork rind crumbs
  • 2 organic pasture raised eggs
  • 1 lb organic chicken tenders
  • Frontier Adobo Seasoning Blend
  • organic ground black pepper
  • 1/4 cup raw cashews, finely chopped

Instructions
 

Lemon Cashew Kale Salad Instructions

  • In a small bow, whisk together olive oil, lemon juice, and black pepper. Set aside.
  • Place kale in a large bowl. Massage it by hand with sea salt for two minutes until the kale is soft and dark green. (You may want to set a timer, as it is necessary to tenderize the kale for this long.) It will shrink quite a bit.
  • Add the olive oil mixture and the chopped cashews to the kale. Toss until the kale is evenly coated. Service immediately.

Chicken Tenders Instructions

  • Preheat oven to 425°.
  • Line a non-stick baking sheet with parchment paper.
  • Whisk 2 eggs in bowl, until both yolks and egg whites come together. Set aside.
  • Season both sides of chicken tenders with Adobo seasoning blend & pepper to taste.
  • Dredge each individual tender with panko pork rind crumbs on each side. Press gently to adhere crumbs before placing directly on baking sheet.
  • Bake for 20-25 minutes at 425° or until golden brown. (Every oven & climate are different. It is okay to flip tenders and bake for an extra few minutes until desired texture has been reached.)
  • Remove from oven and serve immediately.

Notes

Tip: Leftovers will keep well in the refrigerator for a day or two.

Collagen Hot Chocolate

by December 30, 2020

Serves 4


Ingredients:

2 cups unsweetened oat milk
2 tablespoons cacao powder
1 ounce dark chocolate, chopped
½ teaspoon ground cinnamon
Optional: additional 1 to 2 tablespoons of allulose, maple syrup, or honey
2 scoops collagen+ in chocolate
2 ounces bourbon**

Directions:


In a small saucepan, whisk together milk, oat milk, cacao powder, dark chocolate, cinnamon, and collagen over medium heat. Sweeten, if needed, to taste. When the hot chocolate begins to boil, remove from heat and stir in the bourbon.
Divide among 4 small mugs. Enjoy immediately.

**Variations: Yes any brown liquor you prefer, or try a cacao or coffee liqueur for extra flavor. You can also enjoy this without alcohol.
*If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Pumpkin Pie Breakfast Quinoa

by December 16, 2020

Makes 4 servings

Ingredients:
1 cup white quinoa, rinsed 
1 cup water 
1 cup low-FODMAP milk (such as unsweetened almond milk) 
1 cup canned pumpkin puree 
3 tablespoons maple syrup 
1 teaspoon pumpkin pie spice 
1 teaspoon vanilla extract

Directions:
• In a large saucepan, bring the quinoa, water, and milk to a boil over medium-high heat.

• Reduce the heat to low, then cover and simmer until the quinoa softens, about 10 minutes.

• Remove from the heat and stir in the pumpkin puree, syrup, pumpkin pie spice, and vanilla. Serve immediately, or refrigerate in Mason jars for healthy, on-the-go eating.

• If you like, this quinoa is perfect topped with 1 tablespoon (7 g) of toasted pecans.

How Running Can Improve Your Mood & Mind

by December 9, 2020

Any run is better than none, when it comes to short-term mood improvement or long-term help with depression and anxiety. But some runs are more effective than others. Here is a little guidance on how to get the most out of a post-run boost.

Avoid the all-or-nothing thinking — the best run is the one you do for you.

Most studiesStudies find mood boosts after 30 minutes of running. The longer the run the more improvements are in your mood. However, a 20 minute run is much closer to a 30 minute run than not running at all. Avoid the all-or-nothing thinking about speed, duration or distance. For example, a “real run” has to be at least 4 miles or it’s not worth doing. The most important step any day is the first one you take to take you out the door. On mentally hard days run with a flexible route/routine that you can adjust to your preferences.

Run at whatever pace you need.

Analysis has found the best increase in endorphins is following moderate-intensity workouts; this is the getting your miles in at a relaxed pace. However, there is more to mood than endorphins; pushing yourself through a tough workout provided the sense of setting a goal for achievement. At the other end of the spectrum, allow yourself to run as slowly as you need to feel your own accomplishment. The most important thing about any run is that it happens.

Run outside whenever possible; choose an interesting route.

It has been reported mood improvements (more tranquility, reduction of: stress, anxiety and depression) when people run in a natural environment. Highly populated areas can cause more stress or awareness to the brain. A more natural route can bring an above-and-beyond boost to your run.

Have a designated running time that you can stick to.

Plan on running when you can actually most likely to do it. Many runnier with depression and anxiety say morning runs because it sets a positive tone and give a sense of success for the rest of the day.

Think about what you need from your run, and decide to go solo or with a friend.

If you have the option to run solo or with other, opt for whichever setup feels right for the day. If you’re needing to think through an issue, a clarity run sounds like it’s a good idea. Running by yourself gives you the option to run and think about your problem and clear your head. A solo run before and after a crazy day can also be more calm for your mind. Run with your peers when you need a break from your inner voice or talking through your difficulty with your friends. Another reason o run with friend is if you are struggling for motivation, running with others will help give you the chance of getting up and out the door.

Frequently mixing all of the above tips can keep your running more interesting—which will make wanting to go for a run more consistent—which means higher mental health benefits. Having runs of different distances, strengths, and places each week also helps free you from the common thinking trap that every day is the same.

Lion’s Mane Latte

by November 5, 2020

INGREDIENTS

1 cup filtered water
2 tablespoons unsweetened nut or seed milk of choice
1 packet of Four Sigmatic Lion’s Mane Elixir
1 teaspoon MCT oil

Preparation

  1. Add all of the ingredients into a medium saucepan and warm over low heat for about 10 minutes or until warmed through, stirring occasionally.
  2. If you prefer a frothy latte, then place the warmed beverage into a blender and blend on high for 30 seconds (optional).
  3. Pour into your favorite mug and enjoy!

8 Signs You Might Have a Protein Deficiency

by October 21, 2020

Protein is an essential macronutrient that is essential for all living organisms. Found in a variety of animal and plant-based foods, it is vital in helping our bodies recover by building and repairing body tissues such as muscles, skin, hair, and nails. Protein also serves as building blocks for enzymes and hormones in the body. Proteins are composed of amino acids. There are 22 amino acids – your body produces 11 of them, however 9 amino acids cannot be made by the body and must be consumed through food.

You can see why it is imperative that you consume enough protein to maintain health. There are several signs that you might have a protein deficiency, which over time can lead to several health issues, including muscle loss, weakness, and impaired immune function.

  1. Muscle Weakness – Lack of adequate protein intake can lead to deterioration of muscle mass.
  2. Hunger & Cravings – Constant food cravings and needing to snack often may be a sign that you are not getting enough protein. Eating protein is important in appetite control and helps keep you fuller for longer.
  3. Hair, Skin, and Nail Troubles – Your hair, nails, and skin are made op of several proteins, including keratin and collagen. Lack of protein in your diet can cause thin hair, loss of hair, peeling skin and nails, weakness and ridges in nails.
  4. Brittle Bones – Because protein is essential for building and maintaining bone density and strength, you may be at an increased risk for bone fractures or breaks.
  5. Fluid Retention – Extreme protein deficiency may cause edema/swelling in the abdomen, feet, hands, or legs. Adequate protein plays a huge part internally in keeping fluid from accumulating in tissues.
  6. Fatigue – Not consuming enough protein can reduce lean body mass and diminish muscle strength over time, resulting in weakness and fatigue. It can also lead to anemia, a condition that results in inadequate oxygen-rich blood that can cause you to feel weak and fatigued.
  7. Compromised Immune System – Getting sick regularly could mean you have a poor or compromised immune system. A protein deficiency can increase your risk of infection since amino acids play a role in regulating immune cells. 
  8. Mood Swings – A lack of protein can affect your mood. Many neurotransmitters in your brain are made of amino acids. These are mood regulators and low levels from a lack of protein can cause anxiety and depression.

It is pretty hard to become protein deficient if you eat a variety of whole foods, comprised of protein (from meat, chicken, fish, or beans), fibrous fruits and vegetables. Many people can meet their protein requirements from diet alone, but some may struggle eating enough. Protein supplements can be beneficial and come in a variety of forms to suit a variety of dietary needs. No matter what diet you may follow, there are many ways to add more protein and protect our bodies and health.

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