Juice Pulp Crackers

Do you hate to see food or nutrients go to waste? If you are an avid juicer, then you know all about the beautifully-colored arrangement of pulp that the machine spits out as the juice is squeezed out of each fruit and vegetable. Most people discard this pulp and get right to chugging their fruit & vegetable cocktail.

Unfortunately, no juicer can extract 100% of the nutrients out of the fruits and vegetables. Plus, what many people don’t consider is the fact that when you juice, you are essentially leaving behind all of the great fiber that the fruits’ and veggies’ skins and peels are so naturally high in.

Fiber serves a very important role in the diet… when consumed in whole fruits and vegetables it helps to slow the body’s breakdown and release of sugar from the produce, preventing blood sugar spikes and crashes; fiber can help you feel full longer; and fiber keeps your digestive system running smoothly and efficiently.

Bottom line, there is value in this often-neglected pulp!

Next time you make a juice, think twice before tossing the pulp! There’s no need for any nutritious part of the fruits and vegetables to go to waste. Here’s how you can transform your fibrous pulp into hearty and delicious Juice Pulp Crackers.

Juice Pulp Crackers – Ingredients

• 3C pulp vegetable/fruit pulp from juicer
• ¼C chia seeds
• ½C chickpea flour
• 1C water

Tips: Feel free replace the chia seeds with flax meal. Add garlic powder or some other of your favorite seasonings for added flavor. Make sure that if you plan to save and use the pulp, properly remove any inedible skin and seeds from the produce prior to juicing!

Juice Pulp Crackers – Preparation Instructions

1. Combine the juice pulp, Chia seeds, and chickpea flour in a food processor. Add some of the water and blend the ingredients together. Repeat until you have added all of the water. You really want to purée the pulp to break up the fibrous threads as best as you can, but let’s remember that it is essentially a bowl of roughage—embrace the raw and hearty texture.

2. Spread the mixture onto a nonstick baking sheet using a large spoon or a spatula. Spread the mixture as thinly as possible to allow your crackers to get nice and crispy.

3. Bake the cracker sheet in the oven at 350F for anywhere from 30 – 40 minutes, or until it is completely dried up and crisp.*

*If you prefer to keep your Juice Pulp Crackers raw, use a teflex sheet and dehydrate at 115F for at least 6 hours. You can even try letting them dehydrate overnight for extra-crispy crackers.

4. Once you have a crispy cracker sheet, remove the sheet from the oven or dehydrator and using a pizza cutter or sharp knife, break the sheet up into individual crackers. Once your crackers are all cut up, you can put the crackers back in the oven for an extra toast under the broiler, or go ahead and serve them as is.

Using the same recipe, you can also try making fruit and veggie pulp patties on the stovetop! 

Be Smart. 

And if the pulp doesn’t look so appetizing to you, there are other ways you make use of it, like making it into garden compost to help your spring garden flourish.

My Greatest Probiotic Foods You Should Be Eating

Are you getting enough probiotic-rich foods in your diet? 

Chances are you’re probably not. 

Probiotics are essential for your digestive health, which most people already know.

But did you know there are hundreds of other health benefits of consuming probiotic-rich foods that you might not be aware of?

In this article I want to cover my favourite probiotic foods you should consider adding into your diet today and how they can benefit you.

---

Probiotic Foods Benefits Are Amazing

Probiotics are good bacteria that primarily line your gut and are responsible for nutrient absorption and supporting your immune system. 

If you don’t have enough probiotics, the side effects can include: digestive disorders, skin issues, candida, autoimmune disease and frequent colds and flus.

Historically, we had plenty of probiotics in our diet from eating fresh foods from good soil and by fermenting our foods to keep them from spoiling.

However, today because of refrigeration and dangerous agricultural practices like soaking our foods with chlorine, our food contains little to no probiotics and most foods today actually contain antibiotics which kill off the good bacteria in our bodies.

By adding more probiotic foods into your diet, you could see all of the following health benefits:

Stronger immune system

Improved digestion

Increased energy from production of vitamin B12

Better breath because probiotics destroy candida

Healthier skin, since probiotics improve eczema and psoriasis

Reduced cold and flu

Healing from leaky gut and inflammatory bowel disease

Weight loss

Sound good?  If you want all of these benefits, then it’s time to start consuming these probiotic foods for better health.

#1 Kefir 

Similar to yogurt, this fermented dairy product is a unique combination of milk and fermented kefir grains.  Kefir has been consumed for well over 3000 years and the term kefir was started in Russia and Turkey and means “feeling good”. It has a slightly acidic and tart flavor and contains anywhere from 10 to 34 strains of probiotics.  Kefir is similar to yogurt, but because it is fermented with yeast and more bacteria the final product is higher in probiotics. 

#2 Yogurt 

Possibly the most popular probiotic food is live cultured yogurt or greek yogurt made from the milk of cows, goats, or sheep. Yogurt in most cases can rank at the top of probiotic foods if it comes from raw grass-fed animals. The problem is there is a large variation on the quality of yogurts on the market today.  It is recommend when buying yogurt to look for 3 things. First, that it comes from goat’s or sheep milk, second, that it is grass-fed, and third, that it is organic.

#3 Cultured Vegetables

(Sauerkraut and Kimchi) – Made from fermented cabbage and other vegetables, sauerkraut is not diverse in probiotics, but is high in organic acids (what gives food its sour taste) which support the growth of good bacteria.  Sauerkraut is extremely popular in Germany today. Kimchi is a cousin to sauerkraut and is the Korean take on cultured veggies.  Both of the fermented formulas are also high in enzymes, which can aid digestion.  

#4Pickles

Pickles are the gateway ferment. Not only do they provide a healthy dose of probiotics, they're a familiar food item and have a taste that many people already love—including those who may hold their nose at the idea of eating fermented foods.

#5 Kombucha –  Is an effervescent fermentation of black tea that is started by using a SCOBY also known as a symbiotic colony of bacteria and yeast. Kombucha has been around for over 2,000 years originating around Japan. Many claims have been made about kombucha, but its primarily health benefits include digestive support, increased energy and liver detoxification.  

#6 Kimchi 

Think of this spicy Korean dish—typically made from fermentedcabbage—as a beauty food, as well as an energy-booster. It can help "enhance digestion and nutrient assimilation," she explains. "You may also notice, with improved digestion, an improvement in the look of your skin".

I have several great recipes that I want to share with you.

Dip with Raw Cashew Nuts

Quinoa and Kefir Pesto Bowls

Be Healthy

Can diet foods make me fat ? Part II.

Superfoods have become part of our everyday vocabulary with chia seeds and spirulina as common in supermarkets as digestive biscuits.

However, despite a loyal following from health bloggers and A-listers alike, not all these healthy eating rituals are as 'super' for us as they might have you believe.

Although, in the right doses, there's no doubt that some of these foods can contribute to a healthier lifestyle, if eaten in excess they could actually hinder your diet and prevent you from losing weight.

From sugar loaded green juices to the seeds that cause poor indigestion, we reveal the not-so-super superfoods.

The TRUTH behind 10 health food fads

 (and what you really should be doing to lose weight)

1. Raw doesn’t necessarily mean good for weight loss

While being a far better alternative when it comes to sweet treats, things like cashew butter, dates and avocados contain plenty of calories. 

For example, if you are trying to slim down, you might think a raw chocolate brownie is a healthy alternative to your normal chocolaty treat. 

But it is not likely to have many fewer calories than a normal brownie - they both contain around 180 calories for a small brownie. 

So despite a heightened nutritional value - a raw brownie is full of healthy fats for example- scoffing down four raw brownies because you are under the illusion they are lower calorie will likely put asunder any weight loss.

2. Spiralising can cause snacking

Spiralising is very popular, and rightly so – and obviously a great way to include more veg in your diet. But some people use it to produce super-low calorie meals with no added protein, which may leave you hungry and reaching for unplanned snacks later in the day.

3. Beware the juice! 

Although juices are a great way of incorporating more fruit and vegetables into your diet– many contain plenty of sugar.  

By all means drink them, but in a smart way. They are a great way to refuel after a work out, but chugging back three a day which contain things like cashew nuts and banana could spell disaster on the weight-loss front.

Vegetables are far lower in sugar than fruit so try to ensure your juice is at least half veggie. 

Smoothies and juices are great in moderation for helping towards your 5-a-day – just ensure the recipe you’re following uses the edible pulp of fruits and vegetables so that you retain the fibre and watch out for added high-calorie ingredients.

4. Watch out for too many good fats 

Healthy fats are all the rage at the moment – and rightly so. 

They are essential for everything from proper cell function, to a speedy metabolism and even good hair, skin and nails.

However, if all the clean-eating gurus have you believing you can eat an avocado a day, you should rethink. Chia seeds, avocado, nuts etc contain a lot of calories. An average avocado weighing 200g contains more than 300 calories. 

That is fine as the main component of a meal, or if you are adding a quarter of one to your chicken salad - but when you start adding an entire 'smashed avo' to your eggs on toast as a cheeky treat nearly everyday, it could end up a skinny jeans disaster.

5. Gluten-free doesn't mean calorie free  

The craze for gluten-free foods has been on the rise, however it could have a negative impact on your weight loss.

Many people think that just because something is gluten free, it is good for us. This is not strictly true. Eating a gluten-free diet may be very important for some people but it doesn't mean that you should ignore the ingredients.

Check the list of ingredients as your food may still have a high sugar content.

6. Coconut water's hidden sugar

Coconut water has become Britain’s fastest-growing soft drink. It’s made by extracting the fluid inside unripe green coconuts. 

The drink is said to be high in potassium and magnesium. These minerals are depleted after exercise, so coconut water is often sold as a post-workout drink.

However, While coconut water is relatively low in calories (around 20kcal per 100ml), most of these come from naturally occurring sugar. One 330ml serving contains three teaspoons of sugar, half your recommended daily allowance.

Also, a 2012 study concluded there was little difference between water, coconut water and sports drinks in promoting rehydration after exercise.

7. Chia seed surprise

Chia seeds - another celebrity favourite - can cause gut problems.

Although high in protein and omega-3, they swell up to a gelatinous mass in the stomach.

While this may help curb the appetite, they are also high in phytates - antioxidant compounds that have the potential to inhibit the absorption of certain mineral, so should only be eaten in small amounts.

8. Sushi isn't always the light option 

Celebrities haven't been shy about their love of sushi and are often photographed at smart Japanese restaurants. 

Although some sushi can be good for you a lot of it can contain high amounts of carbohydrates with very little protein, which can leave you hungry and craving more food.

The type of rice used in the maki (rolls) and nigiri (little blocks with fish on the top) is white short grain rice, which can spike blood sugar levels. It is also very salty. Avoid tempura which is fried in vegetable oil and don't have too much super-salty soy sauce.

To have a healthier sushi, stick to sashimi - the raw fish served without rice - and go for brown rice when it's an option. 

9. Tofu trickery

Tofu is an excellent diet staple. It is packed with calcium, protein and iron and contains just 94 calories per half cup making it a great alternative for fattier meats.

However, tofu's absorbent texture means it takes on the flavour of the sauces you cook it with. If you choose to fry it the little spongy squares soak plenty of the calorific oil that they immediately negate the low-calorie content. So be aware of exactly what you are eating - and if you are at home, you are best to bake it in the oven in a little (non-oily)  marinade, rather than frying it. 

10. Popcorn can be fattening

Popcorn can be a great afternoon pick-me-up as it helps to fill you up and the steady-release glucose energy will keep you going until your next meal.

Plain is the healthiest option but can be a little bland, try a sprinkle of paprika for a savoury hit or cinnamon for a sweet treat. Keep the caramel-coated stuff for an occasional treat.

One important suggestion:

Don’t eat while you’re distracted. Research has found eating while reading, watching TV or looking at a computer not only means you eat more at that meal but you’re also more likely to snack later as your brain hasn’t logged what you’ve eaten.

Think Smart

Eat and Lose Weight

Meet Preston: A Gym Bag For Busy Professional Men

If you wear a suit, or dress shirt to work, you know that keeping your clothes wrinkle free when you hit the gym can be a pain.

Jared Boschan just launched an ingenious product that separates a gym bag into two separate bags so your gym clothes never mix with your work clothes.  He calls it Preston.  And it looks super slick.

Below is an interview with Jared about Preston, how he came up with the idea of creating it, along with other details that make for an inspiring entrepreneurial story and product that may help you make an extra trip, or two to the gym, or basketball court.

What is the Preston?

 

Preston is the bag that keeps your clothing pressed.  Two separate bags – a duffel and garment bag – are connected with magnets, creating the appearance of one handsome bag. It can be used at the gym to keep work attire wrinkle-free and separated from gym clothes to avoid odor. It’s also a great bag for business trips and wedding weekends because it’s hands free, replacing the alternative option many folks use, which is to roll a carry-on in one hand and hold a garment in the other.

How did you come up with the idea for this product?

I hit the gym every morning on my way to the office. Sometimes I play basketball after work. This means I’m constantly transporting my work attire throughout the city. Before Preston, I had a few methods for doing this but they were inefficient. Sometimes I would fold my work attire and place it in the gym bag causing wrinkles and odor. Other times I would get dressed for work, head to the gym, get undressed and put on my gym clothes, work out, get dressed for work again and then head to the office. If you’re counting, that involvesgetting dressed for work twice in one day. Once is more than enough for most people. My last option was to pack a gym bag and a garment bag but that would leave me with no free hands and too much to carry. As I looked around the locker room, I could tell that I wasn’t alone. I became fixated on solving this problem and the idea for Preston was born. I’m confident we’ve created a bag that will make your commute better and I’m excited to share it.

It sounds like it took more than a few prototypes to get the product right.  What happened?

I’m a real estate asset manager. I’m very comfortable analyzing and forecasting financial statements but design, fashion and production were completely new to me. Having a vision in your head and actually building it are two different things. That said, I embraced the challenge. I would have a prototype made, test it, iterate and repeat. I traveled New York City’s garment district talking with professionals about various fabrics and hardware and I also had peers test the bag rigorously. Every time I put Preston in somebody else’s hands, I would learn something new about it and make improvements. I must have spent a month just looking for the perfect shoulder padding! When you find yourself desperately in need of the perfect shoulder padding, you quickly realize that there is no Google searching your way to an answer. It needs to grip but not stick. It needs to be soft but not delicate. It’s a minor detail but people really respond to it. It took six iterations but I got the bag I set out to make.

How does the bag work exactly?

You can take an outfit right from your closet and load it into Preston’s garment bag. Preston was designed to work with your hangers to speed up the loading process. Once you’ve got, let’s just say, your suit loaded into the garment bag, you simply drape it over the duffel bag. The magnets will pull it right into place. Sling Preston over the shoulder and you’re ready to conquer the day.

Can you put sweaty clothes from the gym in the bag without ruining it?

Absolutely. I created this bag to improve my own personal gym experience so no detail was spared. Most importantly, you will never find yourself “commingling” sweaty clothes with clean ones. Ever. Sweaty go in the duffel and clean go in the garment bag. The two distinct bags attach magnetically. They then appear to be one bag and are carried as one bag (hands free). This allows you to always keep your clean attire fresh and pressed. As for the duffel, it’s lined with lightweight water resistant ripstop nylon. Great for stinky clothes and easy to wipe clean.

How big is it?  Does it come in different colors?

Think typical “weekender” bag size but for those who appreciate the details, 11’’/9.5’’/20’’. My goal is to initially launch one version of the bag that becomes synonymous with the brand. Expanding the line into different colors is something I look forward to and is fairly easy to do.

Where can you buy it?                                                             

www.impressedbagco.com

How much does it cost?

$350. Most men either own a nice bag or need a nice bag. For those who still need one, we want Preston to be it so we kept our price incredibly competitive but refused to sacrifice quality. Our bags are manufactured in New York City and we source leather direct from Italy. We figure that if you’re serious about keeping your clothing wrinkle free, you’ve got somewhere important to be. You will never feel underdressed with Preston.

Are there any other bags on the market that are similar?

We have a provisional patent because we’ve created something original. Preston takes two bags and seamlessly turns them into one easy to carry bag with the use of magnets. This is a new solution.

Anything else you would like to add?

We spend a lot on gym memberships and travel. It’s worth investing in a bag that will make these experiences more pleasant. Preston is built to last. It’s incredibly durable. It might even outlast some current gym fads. It’s a good investment.

I am really impressed! You..

Think Smart

Top 7 Overtraining Symptoms

Some of us are not only training more, but harder than ever. Extreme modes of exercise such as HIIT and Crossfit are gaining in popularity with some people training five, six, or even seven days a week.

But how much is too much?

Although there is no magical formula to determine when you’ve reached that point.

What is Overtraining?

Common in many types fitness activities, overtraining happens when you perform more training—both in and out of the gym—than your body can recover from.  A shorter or less severe variation of overtraining is referred to as overreaching, which is easily recovered from in just a few days, while more severe overtraining can take weeks, or months of recovery.

Some of the factors that lead to acute overtraining include a sudden increase in exercise frequency, intensity or duration of training sessions, as well as not allowing your body adequate recovery. Genetics, as well as the length of time you have been training, known as training age, also play a huge factor in your ability to resist overtraining.

Because no one trains exactly the same way, you should watch out for varying symptoms of overtraining. For instance, power athletes may experience different symptoms than endurance athletes, who might experience something different from weekend warriors.

 Common Overtraining Symptoms

There are a number of overtraining symptoms that include tiredness, tightness, decrease in performance, increase in injuries, restlessness, elevated blood pressure, decreased strength, decreased endurance, decreased max heart rate, allergic reactions, a change in menstrual patterns, plus many more. 

As some are easier to spot than others, here are the top 7 signs you’re overtraining.

Overtraining Symptom #1: Lack of Motivation

Lost all drive and motivation to train, or really perform any physical activity? Your body is telling you that you need to rest and recover because you are doing too much.

We all have days when we don’t feel like training, heck. But if you go days, or even weeks, without wanting anything to do with the gym, it’s time to listen to your body and take a rest.

Overtraining Symptom #2: You Feel Especially Sore Following a Big Workout

Highly dependent on nutrition, if you’re eating enough while training hard but still feel intense soreness after your workouts, there is a chance overtraining has set in. Different than the usual soreness from training, it will linger for a few extra days and might be a little more painful.

As most newbies often do too much too fast, overtraining is common in beginners Remember the first time you trained your arms and you couldn’t wash your hair for a week? Or how about the first time you did legs and dreaded walking up stairs for a week?

Overtraining Symptom #3: You Stop Seeing Results

Believe it or not, working out too much can actually cause you to lose muscle and gain fat! If it was as simple as energy balance (burning more than you consume) then the more you train the better. The problem is that hormones play a large role in the equation.

Overtraining causes your body to produce inadequate amounts of testosterone (bad for the ladies too) while producing higher levels of cortisol. The problem for both men and women is that your body increases both insulin resistance and fat deposition. We are training to get strong and lean, right?

Overtraining Symptom #4: You Become Restless and Lose Focus

Typically found in strength or power athletes or those who train with high intensity intervals, what happens is your sympathetic nervous system goes into overdrive,  restlessness, and inability to focus.

This restlessness makes it even harder to recover as I can’t stress enough how important sleep is for recovery and consistent gains.

Overtraining Symptom #5: You Feel Sluggish All Day

Another effect of overtraining the sympathetic nervous system, this often happens with endurance athletes. Again, the result of decreased testosterone and increased cortisol levels, in some cases causes debilitating fatigue that feels like you’ve come down with a cold.

Overtraining Symptom #6: Chronic Soreness in Your Joints, Bones and Limbs

Post workout soreness in the form of DOMS (delayed onset muscle fatigue) is normal, but if you experience intense and prolonged soreness, you may have done too much. Basically, if it feels like you got run over by a bus, you should cut back on your volume or intensity.

Overtraining Symptom #7: You’re Sick More Often

Very often caused by a combination of things such as lack of sleep, poor diet, not enough activity and mental stress, if you think you are on point with all of these things and still find yourself getting ill, it may be due to overtraining.

It’s really easy to ignore those early morning sniffles or a cough here and there, but make sure you listen to your body. Those little hints could be telling you that something is wrong with your immune system from your increased training volume.

How To Avoid Overtraining

Once overtraining sets in it may take days, weeks, or even months, to recover completely, since your nervous system has short-circuited. If this is the case, you may have to take an unplanned break from exercising in order to fully recover. So, to avoid this scenario, make sure to train smart and allow your body adequate time to recover.

1. Sleep

Sleep is cheap, effective, and so simple a caveman could do it. And it’s something where most people really miss the ball. If you want to double your results and decrease your risk of overtraining, you might want to hit the hay an hour or two earlier. Sleep is so important because it helps repair your body.

2. Nutrition

Your diet plays a huge role in recovery. Without the proper nutrients, you’re shooting yourself in the foot before the race even begins. You wouldn’t get in your car to drive to work without any gas, or with the wrong fuel, would you? Your body needs quality fuel and empty calories won’t cut it.

To prevent overtraining, you should have an adequate intake of protein, fats, and carbs, which is why many restrictive and fad diets don’t work

3. Stress

One thing rarely taken into account is your body’s stress level. You need to consider both training as well as outside stressors. If everything else is on point, and you are still not achieving results from your program, you might want to give some thought to whether stress is the culprit.

4. Training

Just as training too frequently causes problems, smart training volume prevents them. A good rule of thumb is to train only enough to elicit a training response. Don’t train to the point where it takes 2 weeks to recover from one session.

Rest between heavy lifting sessions as much as possible and avoid training heavy with full body lifts one or two days in a row. Also, you may consider changing up the intensity week to week: train hard and heavy one week, then, the following week, take it back a notch. To maximize results and minimize injury, be sure to progress your workouts slowly, instead of making large jumps in training volume, or intensity. This helps your body to adapt to new stresses.

Depending on your goals and training experience, I also recommend a deload week where you significantly decrease training volume every 4-12 weeks.

5. Recovery

Just as I mentioned above, taking at least one or two days in between training sessions helps you recover much faster, but this doesn’t mean you have to stay out of the gym all together.

There are a few activities to try on rest days that will keep you active and help prevent overtraining and injuries. Spending some extra time on a foam roller and doing some proper stretching is never a bad idea. Especially if you work at a desk, you can never spend too much time with the roller.

Non-impact activities like yoga and swimming can also aid in recovery as long as you don’t overdo it. These activities can be considered “active rest” to help rejuvenate your body and flush out toxins. With yoga, focus on the breathing and restful aspects and feel like a million bucks after class.

Now that you’re equipped to spot the most common signs of overtraining, go train hard and train with purpose!

Train Smart