Category Archives: Recipes

healthy snacks, energy balls, snacks, protein balls, post-workout snacks, pre-workout snacks

Healthy Snack recipe: Fudge Power Protein Balls + Garden of Life Raw Meal and Fit Protein Powder Review

According to studies, keeping a flow of working 52 minutes at a time and taking frequent healthy work breaks may boost productivity. Try to make this 15-minute no bake healthy protein balls during your next meeting break to also boost your nutrition, refresh the mind & creativity, and reduce stress.

Check out the step-by-step video instructions: Protein Balls VLOG recipe

Garden of Life Raw Organic Meal (Chocolate)

  • Packed with 44 superfoods
  • 20 g of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 7g of Organic Fiber, 1.5 billions probiotics & enzymes (promotes gut health), plus 21 vitamins and minerals.
  • 56% Protein.  RAW protein—since heat and processing can denature proteins.
  • Free of gluten, soy, dairy, tree nuts, filler ingredients, artificial colors, flavors, sweeteners or preservatives. 
  • Less than 1 g of sugar
  • Suitable for those with lactose intolerance or sensitive to whey (ex. bloating/flatulence)
  • Delicious and simple way to sneak in nutrients fast
  • Keep you full for hours to support weight management 
  • Can be combined with other healthy foods to replace small meals/snacks to support a healthy weight 

Garden of Life Raw Organic Fit

  • 28 g of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 8g of Organic Fiber, 3 billions probiotics & enzymes (promotes gut health)
  • 61% Protein.  RAW protein—since heat and processing can denature proteins. Higher protein and fiber to keep you full longer
  • With added Svetol Green Coffee Bean Extract, cinnamon), and Chromium to help maintain blood sugar levels and build lean muscle mass when combined with proper exercise
  • With added organic Ashwagandha to help combat stress, boost energy & metabolism, improve sleep quality, and may help fight cravings
  • With added 5g of naturally occurring branched-chain amino acids (BCAA) to help build lean muscle mass
  • Free of soy, dairy, added sugars, filler ingredients, artificial colors, flavors, sweeteners or preservatives. 
  • Suitable for those with lactose intolerance or sensitive to whey (ex. bloating/flatulence)
  • Delicious 
  • Less than 1 g of sugar

Related: Inc. Productivity 

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養生茶, bedtime tea

Healthy late-night snack: Best Bedtime Tea to promote better sleep quality, everyday detox, and skin health

Bedtime Tea
bedtime tea

Bedtime Detox Tea

Isabel
Bedtime Tea for better sleep, everyday detox, skin health, and more
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 18 minutes
Resting Time 5 minutes
Total Time 21 minutes
Course Drinks
Cuisine Chinese
Servings 2 people

Ingredients
  

  • 4 cups Water
  • 6 pieces Jujubes (red dates)
  • 1 handful Goji berres
  • 2 bags Dandy Liver Detox Tea
  • 2 tsp Raw honey
  • 1 tsp Apple Cider Vinegar
  • 1 Egg (optional)
  • 1 drop  Astragalus (or 3 slices of dried Astragalus root) (optional)
  • 3 pieces Dried longans (optional)

Instructions
 

  • Boil water in a medium pot
  • Wash jujubes, goji berries, dried astragalus root (optional), and dried longans (optional)
  • Place jujubes, dried astragalus root (optional), and dried longans (optional) into pot. Bring to a boil and reduce to simmer for 15 minutes
  • (Optional): Carefully drop the egg into the center of the whirlpool and let it poach for 3 minutes
  • Turn off heat. Add teabags and goji berries. Cover pot and let it steep for 5-10 minutes
  • Stir in raw honey and apple cider vinegar. Serve warm

Notes

  • Longan is used to calm the mind, support sleep & digestion in Traditional Chinese Medicine (TCM) 
  • Organic Jujube/Dried dates 
  • Organic Goji berries Since the vitamins in goji berries are water-soluble, you can also chew them directly without soaking into hot water to maximize nutrient absorption. Soaking goji berries into hot water can soften the dried berries.  
  • Local raw honey may alleviate seasonal allergy symptoms.
  • 1 egg = 6 grams of protein = can help balance blood sugar level and promote better sleep 
  • Dandy Liver Detox Tea (dandelion root, milk thistle seed, lemon peel, and more)
  • Astragalus = Immune booster 
Keyword bedtime, bedtime snack, bedtime tea, detox, healthy recipes, healthy snack, sleep better, sleepaid, tea
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6 Benefits of Bone Broth

bone broth
5-Minute Immune Boosting Soup
  1. Fight autoimmune diseases
  • Bone broth contains glycine and proline, as well as collagen, which help to repair leaky gut by sealing the openings in the gut lining 
    • Leaky gut and systemic inflammation may be associated with autoimmune diseases.
      • Related: According to Dr. Marcelo Campos from Harvard Medical School, “an unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond”. 
    • Common autoimmune diseases include: Hashimoto’s thyroiditis (associated with hypothyroidism), Graves’ disease (associated with hyperthyroidism), rheumatoid arthritis, lupus, Inflammatory bowel disease, multiple sclerosis, type 1 diabetes, alopecia areata (patchy hair loss), and psoriasis. 

2.  Reduce inflammation and joint pain

  • Bone broth contains glycine and proline, which have anti-inflammatory properties.
  • Bone broth is rich in glucosamine and chondroitin:
    • reduce inflammation, arthritis, joint pain, lower back pain 

3.  Boost liver detoxification 

  • Bone broth contains Glycine, one of the amino acids to make Glutathione (GSH).
  • Glutathione (GSH) helps with detoxification, rid the body of heavy metals such as mercury and lead, cleanse your liver and rejuvenate liver cells. 
  • GSH is a powerful antioxidant  
    • Antioxidants:  helps protect your cells against oxidative damage caused by free radicals
    • Free radicals: linked to aging and diseases 
    • Oxidation is a normal process, happens when we make energy
    • Oxidative stress happens when there’s an imbalance between free radical and antioxidant activity.
      • Oxidative damage increases when we become injured or have an infection (such as flu, gingivitis) 
      • Oxidative damage = Increase inflammation (may caused by leaky gut and food allergies)

4. Nutrient-packed superfood 

  • Bone broth provides nutrient-dense, easy to digest trace minerals, such as calcium, magnesium, phosphorus, and silicon. 

5. Tighten skin (skin laxity)

  • Bone broth contains easy to digest collagen
  • Tighten skin by decreasing cellulite 
  • Collagen may help to prevent aging and reduce wrinkles

6. Improve sleep quality, mood, restore focus & clarity 

  • Bone broth contains glycine: Reduce insomnia and improve mood  
  • Related: Dr. Michael Breus discusses the sleep benefits

You can make bone broth at home with grass-fed bones or organic free-range chicken bones. It takes ~8-24 hours to cook beef bone broth and up to 48 hours for chicken bone broth on the stove or about 2 hours in an Instant Pot for the minerals and nutrients to be drawn out of the bones and into the bone broth. If you don’t want to spend that time or effort, you can also purchase store-bought bone broth or protein powder made with bone broth.

Check out this video for my 5-Minute Immune Boosting Soup 

Related: Check out my VLOG recipe for my Purple Beauty Smoothie– Superfoods for Glowing Skin 

👩🏻‍⚕️ RD’s Choice 

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Stay home, Stay healthy! 4-Ingredient Healthy Cookie Dough Bites (No Bake!)

4-ingredient cookie

Within the past month, many of us have been sheltering in place or staying at home amid COVID-19 concerns. Many may be moving less, snacking on unhealthy food more, staring at our computer screens all day,  being more stationary, staying up too late or lacking quality sleep- which can all compromise our immune system to fight infection and illnesses. 

During this crisis, it is especially important to nourish our body with wholesome, immune-boosting foods and beverages.  These 4-ingredient healthy cookie dough bites are so simple to make. The combo of protein and healthy carb can help you stay energized. If you have a little helper or two at home, turn off the TV and make it a family activity to make some smart cookies together ! 

Check out the video recipe: Part 1 , Part 2

Nutritional benefits of cookie bite ingredients
4-ingredient peanut butter cookie
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3 Superfoods to supercharge your immune system, brain power, vision health, and glowing skin

3 superfoods
Supercharged by Everybitematters
  • 💪🏻 Eggs are rich in zinc, which is linked to the production of WBC and can help support our immune system
  • 💪🏻 Avos and Egg yolks are a source of monounsaturated fatty acids (MUFA) that contain Oleic Acid (a MU Omega-9 FA) which may reduce inflammation, protect against cancer, boost memory & protect against cognitive decline (which may prevent Alzheimer’s disease). 
  • 💪🏻 Dark leafy greens such as spinach, kale, watercress, arugula, and mustard greens promote gut health to aid healthy absorption of immune boosting nutrients. 
  • 💪🏻 Avos, Eggs, and Dark leafy greens contain carotenoids, an antioxidant that may protect against cancer . 
  • 💪🏻 Avos, Eggs, and COOKED dark leafy greens contain lutein + zeaxanthin ( a type of carotenoids). These antioxidants protect eye health by filtering out much of the harmful blue light rays, especially the UV rays, which also help to maintain healthy, glowing, youthful skin.  ( ✅ Connect via my SkinBetter to purchase my favorite face serum that offers daily antioxidant protection for your skin and improvement of the appearance of uneven tone and redness. Stay tune for product reviews)
  • 💪🏻 Avos and RAW spinach contain Glutathione, an antioxidant that can protect against oxidative damage and support your immune system. Glutathione is also naturally produced by your body but the level may be depleted with aging, poor diet, and chronic disease/stress. Since dietary glutathione is not well absorbed, you may benefit from taking a supplement.  (✅ Contact me to learn more about how S-Acetyl Glutathione provides intracellular antioxidant support for immune function and which top rated brand I trust the most. )

 

Keto AvoEgg: Video Recipe on My IG Story
Skin Better Science
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Stay healthy & Calm while social distancing and helping to slow the spread of Coronavirus ( COVID-19 ).

Beast Mode

 

Here are some of the best nutrients that may calm your nerve.
 
✅Vit B6 ( (Turkey, Pistachios, Grass-fed Beef)
✅Vit B12 (Sardines, Eggs, Salmon)
✅Vit B5 (Avocado, Seeds, Lentils)
✅Folate (Spinach, Broccoli, Brussels sprouts)
✅Magnesium (Almonds, Kefir, Yogurt)
✅Omega-3 Fatty Acids (Salmon, Walnuts, Chia Seeds)
Organic Mandarin Chicken with Cauliflower Rice
What should I eat?? 😋😋😋
✅Choose grass-fed beef, wild-caught salmon, eggs, organic chicken, legumes, nuts, seeds, bone broth, avocado, quinoa, broccoli, kefir, and leafy greens.
RD’s Choice
Supplements to support your mood:
(Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chart and decide). 
 
**DO NOT TAKE 5-HTP if you are taking medications for depressions (such as Prozac, Paxil, Zoloft, Elavil, Anafranil, Tofranil, etc. ). 5-HTP is not recommended for pregnant or lactating women and should be avoided by those with any form of cardiovascular disease. 
 
 
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📈Breaking Cat News: Hello Kitty hanging around my 3-Ingredient Turkey Omelette like a Boss! 😻

3-Ingredient Immune Boosting Omelette:

  • 💪1 oz Turkey Breast
  • 💪2 large Eggs
  • 💪1 oz Raw/Aged Goat Cheese

✅Turkey and Eggs are both good sources of Selenium- a powerful antioxidant that may lower inflammation and enhance your immunity.

✅Our gut wall is the first line of defense from harmful substances and toxins. Goat cheese provides a great dose of probiotics to support healthy microbiome in your gut to boost your immune system and is easier to digest than cow’s cheese. (See 👩🏻‍⚕️RD’s Choice Probiotic Below)

✅Served with avocado, mango, and a handful of almonds for an extra boost of antioxidants to support vision, skin, hair, and heart health .

 

3-Ingredient Immune Boosting Omelette

👩🏻‍⚕️RD’s Choice   

(Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chart and decide.)

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7 Diseases the Amazing Beet Can Help You Fight Off and 7 Ways to Enjoy Beet

Beet is well known as a liver and blood cleanser. Due to its high-antioxidant, anti-inflammatory properties, it has been linked to the prevention of lung, liver, colon cancer and many diseases.

Simple ways to incorporate beet into your diet include:

  1. Make an immune-boosting smoothie with beet, lemon, ginger, and raspberries
  2. Make a healthy side dish with roasted beet
  3. Add grated beetroot into your big salad
  4. Add fresh beet leaves into your big salad
  5. Steam beet, broccoli, cauliflower, tofu together and serve over brown rice or quinoa
  6. Make a beet and carrot soup
  7. Make a Beet Latte with beet juice, almond milk, ginger, and honey/maple syrup

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Healthy Chocolate Chip Kefir Cookies with 5 ingredients

Classic chocolate chip cookies made healthier. These cookies are chewy, soft, tangy, easy to made, and only requires 5 ingredients. They are packed with fiber +protein, and just sweet enough to satisfy your sweet tooth. If you don’t have any Kefir on hand, feel free to swap it with 3/4 cup 2% Greek Yogurt plus 1/4 cup water.

Ingredients:

  • 1 cup whole wheat flour
  • 1/2 cup ground flaxseed meal (by #earthlychoice)
  • 1/2 cup peanut butter (by #justins)
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup flavored kefir (by #lifeway organic green kefir)

Instructions:

  1. Preheat the oven to 350ºF.
  2. Mix peanut butter with kefir.
  3. Stir in whole wheat flour, flaxseed meal, and chocolate chips just until combined.
  4. Scoop 2 Tbsp of cookie dough each onto parchment sheet. You can roll it into a disc or cut it with cookie cutter.
  5. Bake at 350ºF for 10-12 minutes until edges are just set (The center may look undercooked).
  6. Allow to cool on the parchment sheet for 5 minutes before removing. If desired, sprinkle with sea salt.

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Fall Pumpkin Pancakes with Mixed Berries Sauce

Pumpkin Pancakes

INGREDIENTS- Pumpkin Pancakes

  • 1 cup organic spelt flour (I used Arrowhead Mills’s. You may also use other whole grain flour)
  • 1 tsp pumpkin pie spice
  • ¼ tsp salt
  • 1 Tbsp ground flaxseed meal + 3 Tbsp of water (Let sit for 5 minutes before adding to your recipe. You may also use 1 whole egg if you don’t have flaxseed meal)
  • 1 cup calcium-fortified almond milk (I used Blue Diamond Almond Cashew Blend)
  • 1/2 cup pumpkin puree (I used 365 100% Pure Pumpkin)
  • ½ tsp almond extract (I used Simply Organic’s. You may also use vanilla extract)
  • 1 Tbsp coconut oil

INSTRUCTIONS

  1. Mix the dry ingredients together in a bowl.
  2. Add wet ingredients into the bowl and stir until well-blended.
  3. Heat cast iron skillet over medium heat. Oil surface with Coconut oil spray.
  4. Pour 1/2 cup batter into skillet. Cook for about 2 minutes on each side.
  5. Serve with mixed berries toppings.

INGREDIENTS- Mixed Berries Sauce

  • 1 cup organic strawberries
  • 1 cup organic wild blueberries
  • 1 Tbsp Raw Honey or Maple Syrup
  • 1 Tbsp water

INSTRUCTIONS

  1. Simmer all ingredients in a small saucepan over low-medium heat for 3-5 minutes.
  2. Stir often to keep from burning.
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