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Whether for business or pleasure, the excitement of a trip can quickly be stifled when you arrive overly tired, sniffling, coughing, or headaching.  Although airplanes have high quality HEPA air filters, circulating air while taxiing and the sheer proximity to so many people (and their coughs, sneezes, etc.) make airplanes (and airports) an area where airborne illness can spread easily.  Last year I flew nearly 60 flights, including many transcon and international, and stayed healthy and energetic throughout.  Through a few simple pre- and during- flight protocols, you can ensure your body is optimized to reduce risk of illness and fatigue.

Supplements

Ensuring your immune system is in full-gear before you fly will help prevent any issues.  I start taking 500-1,000mg of Vitamin C a day, 3 days before I fly.  This can build up your immune system before it is exposed to any threats.1  During the winter or any other time I haven’t had adequate sun exposure, I will add Vitamin D3.  I continue this during and for a few days post-flight.

Drink Coffee in the Local Time of Your Destination

This will go along way when you are crossing time zones.  If you can avoid coffee or other caffeine, that is probably the best option.  If you need some to get you through the day, adjust yourself by drinking it at your usual time in the time zone of your destination.  i.e. If you are flying from New York to Los Angeles and usually drink coffee at 9am ET, try and hold off until noon, 9am PT.  This will help your body adjust to the local time before you get there.

Hydrate

Airplane air is exceptionally dry.  This because of the high-altitudes, where moisture content is somewhere between low and nonexistent.  The dryness can be bad for sinuses and break down mucous barriers, making it easier to catch bacteria and viruses that can be present.2  Pack a water bottle and fill it whenever possible.  During the flight, drink a glass (or more) of water anytime the flight crew offers.  A travel size nasal saline spray could also be beneficial for long flights or anyone susceptible to a very dry respiratory system.

Skip the Alcohol

When on a long layover or long flight, it can be tempting to relax with a drink, but the myriad negative side effects make this a key way to stay healthy.  It will dehydrate you, worsen sleep, and weaken your immune system.

Eat Healthy

For shorter flights, pack your own snacks like fruits, nuts, or muesli.  Pouched tuna is also a great protein option.  Fresh vegetables may be lacking, so a greens supplement like Amazing Grass can give you a bit of insurance.  They have individual packs, which are super easy to travel with and mix with water anywhere.

On the flight, ask for a healthier option.  Most US carriers have several snack options available to passengers in the premium cabins, like plain almonds or a banana, and flight attendants will provide them if you ask politely.

If you’re eating in the terminal, follow basic healthy eating principles, which is easier said than done.  Look for whole grains and vegetables.  Avoid salt because of the dehydration and fried foods because they are bad for you.

Stretch and Exercise

Doing basic stretches during flight will help reduce physical fatigue by promoting circulation and limiting stiffness.  On a layover, don’t just sit around.  Walk the terminal and do some basic exercises like push ups and squats.

Sources:

  1. Van Straten M, Josling P. Preventing the common cold with a vitamin C supplement: a double-blind, placebo-controlled survey. Advan Ther. 2002 May-Jun;19(3):151-9.
  2. Nagda NL, Hodgson M. Low relative humidity and aircraft cabin air quality. Indoor Air. 2001;11(3):200-14.

The post How to Stay Healthy While Flying and Skip the Jet Lag appeared first on Evoke Healthy Foods.

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White Chocolate Peppermint Granola

White Chocolate Peppermint Granola
Cuisine: Holiday
Recipe type: Snack
Ingredients
  • 2 C Classic Swiss Muesli
  • ¼ C peppermint candy pieces
  • ⅔ C white chocolate chips
  • ½ tsp. salt
  • ¼ C brown sugar
  • ¼ C water
  • 1 tbsp olive oil
Instructions
  1. Preheat oven to 350F
  2. In a small saucepan, bring water, sugar, and oil to a gentle boil.
  3. Remove from heat and stir in white chocolate chips until melted.
  4. In a large mixing bowl, pour the melted chocolate mixture over the muesli.
  5. Cover a baking sheet with parchment paper and spread the mixture evenly over the baking sheet.
  6. Bake for 10-12 minutes, until mixture is beginning to brown.
  7. Remove from oven and sprinkle peppermint evenly over top.
  8. Let cool and enjoy your holiday treat.
3.2.1230

 

 

The post White Chocolate Peppermint Granola Recipe appeared first on Evoke Healthy Foods.

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No Bake Muesli Bars
Prep time:  20 mins
Total time:  20 mins
Ingredients
  • 12 oz. medjool dates, pitted (about 2 cups)
  • 2½ cups muesli
  • dark chocolate, melted (optional)
  • sea salt flakes (optional)
Instructions
  1. Place dates in a bowl and cover with warm water. Let soak for about 10 minutes, then drain.
  2. Line an 8”x8” pan with parchment paper, leaving extra paper hanging over the edge (to lift the bars out with)
  3. Pulse dates in a food processor until thick & smooth and only small pieces remain.
  4. Add muesli and pulse until blended.
  5. Press muesli mixture firmly into pan, smoothing out the top.
  6. Place in freezer to chill.
  7. Once chilled, remove from pan and cut into slices
  8. Spread a layer of chocolate on the top and sprinkle with salt.
  9. Let chocolate harden and place bars in an air-tight container or freezer bag (make sure to add wax or parchment paper between bars so they don’t stick together).
  10. Store in freezer. My bars never froze in the freezer, they stayed pretty soft, freezing simply helps to keep the shape a little better
3.5.3226

The post No Bake Muesli Bars appeared first on Evoke Healthy Foods.

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Organic farming is not only great because it keeps harmful chemicals out of your body, but it also keeps them out of our environment.  Conventional farming has many downsides attributed to it. In order to get rid of pests and weeds conventional farming uses harmful pesticides and insecticides, which in turn get cultivates into the soil that our food is growing in. There are also synthetic chemicals that are used in conventional farming in order to increase quantity of the produce. Although it increases the quantity, it does not necessarily increase quality. In contrast, organic farming uses organic waste and compost, which increases the amount of nutrients in the plants.

Some benefits of organic farming:

 

–  Enhances soil structures by using a tilling method that builds organic material into it and carries up to 1 billion helpful bacteria

–  Keeps water clean by eliminating polluted runoff from chemicals.

–  Less irrigation and the use of mulch helps conserve water.

–  Mitigates climate change by reducing greenhouse gases (especially nitrous oxide), stores carbon in soil, minimizes energy consumption by eliminating energy used to make synthetic fertilizers

–  Ensures sustained biodiversity and integrates wild biodiversity

–  Eliminates the use of chemical fertilizers, pesticides and genetically modified organisms (GMOs)

–  Supports the development of local and regionally grown food

–  Reduces the use of non-renewable energy

–  Reduces off farm pollution and eliminates the effects on the environment downstream drift

–  Some studies show that organic produce have lower levels of nitrates and higher levels of antioxidants

–  Longer storage life for organically grown plants

 

Have you bought organically grown products recently? If not, then do so! By buying organic you can help make this plant a better place to live!

The post Why Organic Farming is Good for the Planet appeared first on Evoke Healthy Foods.

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Malcolm Gladwell: Choice, happiness and spaghetti sauce

Choice, happiness and spaghetti sauce | Malcolm Gladwell - YouTube

Michael Pollan: A plant’s-eye view

A plant's-eye view - Michael Pollan - YouTube

Dan Barber: A surprising parable of foie gras

Dan Barber: A surprising parable of foie gras - YouTube

Homaro Cantu + Ben Roche: Cooking as alchemy

Homaro Cantu + Ben Roche: Cooking as alchemy - YouTube

Jamie Oliver – Teach every child about food – Documentary, Lecture, Talk (Health Food)

Jamie Oliver - Teach every child about food - Documentary, Lecture, Talk (Health Food) - TED awards - YouTube

Marla Spivak: Why bees are disappearing

Marla Spivak: Why bees are disappearing - YouTube

Ron Finley: A guerilla gardener in South Central LA

A guerilla gardener in South Central LA | Ron Finley - YouTube

Dan Barber: How I fell in love with a fish

Dan Barber: How I fell in love with a fish - YouTube

Graham Hill: Why I’m a weekday vegetarian

Graham Hill: Why I'm a weekday vegetarian - YouTube

Pam Warhurst: How we can eat our landscapes

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Nathan Myhrvold: Cooking as never seen before

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Peter Reinhart: The art of baking bread

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Jennifer 8. Lee: Who was General Tso?

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The post 13 Awesome TED Talks for Foodies appeared first on Evoke Healthy Foods.

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Salt can be a great way to add some flavor to almost any food and a small amount is necessary for a variety of bodily functions including fluid balance in your cells.  US dietary guidelines recommend 2300mg/day or about 1tsp of table salt.  For certain groups, including anyone over the age of 51 and anyone with hypertension, diabetes, or kidney disease, the recommendation is just 1500mg/day.  Exceeding this limit can cause cardiovascular problems such as high blood pressure and strokes.  If you aren’t careful, foods at your grocery store can put you way over this limit.  Next time you’re shopping, check the labels on these foods and make sure you watch your portion size.

Frozen Meals

The freezers at the grocery store are full of meals loaded with sodium.  Read the labels, as many of the options presented as “healthy” contain lots of salt.  A popular vegetarian black bean burger contains 700mg (29% DV) in a small, 210 calorie burger.  A grilled chicken quesadilla packs 710mg into a 280 calorie serving.

 

Breakfast Cereal

Sugar isn’t the only thing the cereal aisle is hiding.  Some granolas and cereals have 200-300mg of salt per serving.  Shop around as there are plenty of cereals without any salt (like Muesli Fusion).

Veggie Juice

Just half a cup of some vegetable juices will give 100% of your daily recommended value of several vitamins – along with 500mg of salt.  When shopping for vegetable juice, look for products labeled as low-sodium.

Bagels & Breakfast Pastries

Several pre-packaged bagels, muffins, and croissants have as much as 500mg of salt.  If there’s nutrition information available, consider some fresh-baked options.

Pickles

Pickles can be a refreshing, very low calorie snack.  However, a single dill pickle may contain 900mg of sodium.  Fresh cucumbers can be a great, healthier alternative.  If you’re really craving a pickle, just be sure to limit other sodium throughout the day.

Cottage Cheese

Cottage cheese can be a very attractive low-fat, high protein snack, but watch your portion size.  A half cup serving may have as much as 450mg (20% DV).  Look for low-sodium varieties and keep portion sizes reasonable.

Salad Dressing

With so many salad dressings on the shelves, it’s important to read labels.  Don’t let “lite” dressings mislead you.  While they may be low in calories, some have over 400mg per serving.  Take some time searching for something healthy or make your own.  

Canned Vegetables

Everything from corn to mushrooms to tomatoes get loaded with salt when they are canned.  Many of these products have over 700mg of sodium per cup.  As an alternative, buy fresh produce or find frozen products without any salt.

Seasoning Blends

Salt is often the first ingredient on some common ingredient blends.  Buy varieties that are salt-free.  They are not only healthier, but a better value because you aren’t buying salt, which is probably the cheapest ingredient in them.

The post Gross-ries: 9 Surprisingly High Sodium Foods appeared first on Evoke Healthy Foods.

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Small changes at your workplace can have a big impact on the environment and your bottom line. Reducing consumption will lead to a reduction in expenses and limit the waste your workplace creates. Here are 26 ways you can be greener at your workplace.  

Encourage employees/coworkers/self to:
1. Use reusable water bottles/coffee mugs
2. Turn off computers when not in use (and printers, scanners, etc)
3. Only print when necessary
4. Use technology (Skype, Webex, etc) to avoid travel for meetings
5. Bicycle or use public transportation for their commute
6. Print two-sided
7. Use washable dishes/silverware instead of plasticwear
8. Use recycled products. Today everything from toilet paper to paper clips have recycled options.
9. Setup a carpool system
10. Repurpose waste products at home
11. Setup a compost for food waste
12. Reuse scrap paper for printing drafts and taking note
13. Eliminate bags from individual trash receptacles

Organization-Level Changes
14. Use a thermostat timer to reduce energy consumption during non-work hours.
15. Have a workweek of four ten hour days (to reduce the number of commutes)
16. Allow employees to work from home
17. Use soy based inks
18. Get rid of the Keurig
19. Ship using carbon-offset shipping programs (UPS Carbon Neutral, DHL GOGREEN)
20. Replace lighting with LED lighting
21. Use nontoxic cleaning products
22. Buy from local producers/manufacturers
23. Require that employees have to take home all their own garbage (this will lead to a big reduction in waste)
24. Install motion sensor lighting in areas not always occupied (bathrooms, conference rooms, hallways)
25. If relocating, look for a LEED certified location
26. Join 1% For the Planet

How does your workplace do green?  Stay tuned for a post on how Muesli Fusion does green.

The post 26 Ways to Go Green at Your Workplace appeared first on Evoke Healthy Foods.

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This ingredient can be found in many products in your local supermarket. High fructose corn syrup is, in fact, one of the most common added sweeteners in processed foods and beverages. There are several health disadvantages to consuming this sweetener including weight gain, dental ailments, increased risk of heart attack, and diabetes. The key to preventing these products is reading the labels and making sure there are no added sweeteners. These are some commonly bought products with a high level of fructose corn syrup:

Yogurt

Many yogurts are loaded with added sugar and some even contain high fructose corn syrups. The better option?  Buy plain natural yogurt and sweeten it yourself with fresh fruit or muesli.  

Salad dressings

Even though they might claim to be “lite” or  “reduced calorie,” some salad dressings are still filled with high fructose corn syrup. Make your own healthy version out of balsamic vinegar, olive oil, and herbs or look for natural and organic salad dressings.

Condiments

Many common condiments contain this ingredient in order to preserve the look of the product and extend shelf life, similar to soda. Use items such as ketchup, barbeque sauce and mayo very sparingly or buy organic which will contain no HFCS.

Bread

HFCS has found its way into this staple that used to be just bread and water.  Look for an all-natural, whole-grain loaf with few ingredients instead of one with any type of high fructose corn syrup or sweetener.

High fructose corn syrup may add that sweet flavor that is desired, but there are many healthier options to choose from with the same intense flavors. This was just a small list of products that contain this additive, others include breakfast cereal, snack foods, fruit drinks, jams, sauces and ice cream. Be proactive and read the labels of the food you purchase at supermarkets. Something you might think is healthy might surprise you.

The post Gross-ries- Surprising Sources of High Fructose Corn Syrup appeared first on Evoke Healthy Foods.

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The almond originated in the Middle East and is now one of the most popular nuts around the globe.  Found in both sweet and bitter form, this nutritious nut can be a great food for consumption of essential vitamins and minerals. Almonds are a rich source of vitamin E, calcium, phosphorous, iron and magnesium. Known for its amazing health benefits, the almond can be eaten by itself or used as a way to enhance your favorite brownie recipe or muesli cereal. The health benefits of almonds range anywhere from enhancing heart function to hair and skin care.

Almonds can be extremely valuable to everyday brain functions. Due to all of the essential vitamins that almonds have, they are said to enhance brain activity and are especially important in children’s diets. Along with increasing brain activity, almonds can also have a tremendous impact on heart function, especially for those suffering from high cholesterol and heart disease.  Regular consumption of almonds can increase the level of good cholesterol and reduce the level of bad cholesterol, therefore regulating your blood cholesterol levels. The vitamin E levels in almonds is said to reduce the risk of heart disease while the abundance of potassium can increase heart health and regulate blood pressure. The presence of magnesium can reduce plaque buildup and help avoid heart attacks. Combining water with the fiber found in almonds can be a great way to regulate the intestines and prevent the risk of colon cancer.

Almonds are not only an amazing way to help regulate internal bodily functions but can also make you a more confident person on the outside. Almond milk can help to improve skin complexion as well as reduce weight gain. The fat found in almonds will satisfy your appetite, making you less likely to over eat during a meal. Finally, almonds are a great way to boost your energy level. The presence of manganese and other essential nutrients can create the ultimate energy boost to your day!

Simply put, almonds are an amazing food! Eating a handful a day can change your health and ultimately your life. Make the healthy choice and add almonds to your daily diet.

The post Health Benefits of Almonds appeared first on Evoke Healthy Foods.

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A unique and creative recipe by Calee at Life Plus Running. “I got really creative with my pizza. This pizza was good for dinner, but I could also see it being a great addition to breakfast or brunch with company. The crust is a bit nutty and sweet, and the peaches and brie complement the crust quite nicely. I may never go back to eating regular pizza crust again. I loved the texture that the Muesli Fusion added to it”

Muesli Pizza with caramelized onion, peach, brie, and bacon
Prep time:  5 mins
Total time:  5 mins
Ingredients
  • 1 Muesli Fusion pizza crust (recipe below), pre-baked
  • ¼ of a medium onion, caramelized
  • 1 medium to large peach, sliced thin
  • ¼ lb brie, sliced
  • 2-3 slices of bacon, cooked crisp
  • Additional Muesli Fusion Athlete Fuel for sprinkling)
Instructions
  1. To caramelize the onions: add slices of onion, a bit of butter or oil, and a sugar (we used honey) to a pan. Sauté over medium-high heat until onions are brown and gooey.
  2. Place slices of peaches on the pizza crust.
  3. Add the caramelized onions.
  4. Place the brie on the crust. It will spread when melting, so you can place a few inches apart.
  5. Crumble the bacon on top.
  6. Sprinkle some athlete fuel over the entire pizza.
3.2.1230

Muesli Pizza Crust
Cook time:  10 mins
Total time:  10 mins
Ingredients
  • ¾ c Muesli Fusion Athlete Fuel (pulsed to crumbs in a food processor)
  • 1½ c flour of choice
  • 1 c water (warm to touch)
  • 1-2 T yeast
  • 1-2 T sugar (depends how much rising you want in your dough)
  • 3-4 T olive oil
Instructions
  1. Dissolve the yeast in the warm water.
  2. Add the sugar, and stir to dissolve.
  3. Cover and let blossom (it should bubble up).
  4. Mix the following ingredients with your hands (unless you have a mixer with a dough hook).
  5. Add the Muesli Fusion once the yeast has blossomed.
  6. Mix in the olive oil.
  7. Slowly add the flour, as you may not need all of it.
  8. Once the dough is together, roll out onto a floured surface.
  9. Prebake the dough for 5-10 minutes (depending on how thick your crust is) at 425°.
  10. Top with ingredients of choice, and bake 10-15 more minutes, or if your crust is fully baked, broil your pizza for 3-5 minutes.
3.2.1230

The post Muesli Pizza with Caramelized Onion, Peach, Brie, and Bacon appeared first on Evoke Healthy Foods.

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