Recipe: Vanilla Chia Pudding

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Chia Seeds are one of the newer super-foods on every healthy person’s lips! And the reason for it is that they are high in protein, fiber (42% of DV in 1 oz) and Omega-3 fatty acids (13% of DV in 1 oz). They can easily be added to smoothies, homemade granola, sprinkled over hot or cold cereal, baked into crackers, and added to salads.

So what better what to consume these wonderful super-seeds than in a simple and easy dessert, and it’s great for children and adults alike!

Vanilla Chia Pudding:
1/2 cup of whole raw chia seeds
2 1/4 cups of coconut cream / coconut milk / almond milk / any other variety of milk you enjoy
1/2 teaspoon of vanilla extract
a pinch of salt
2 tablespoons of honey / Grade B Pure Maple Syrup
Spices for additional flavor (cinnamon / cacao / lemon zest)
Fruit and nuts for garnish

In a small bowl or jar, combine the chia seeds, milk of choice, vanilla, salt, and spices; stir and refrigerate for at least 1 hour. After the first 30 minutes, stir it again to make sure there are no clumps. Once you’re ready to eat, stir in the honey and top with your favorite fruit and nuts.
Although, you can eat it even after an hour, it is even better if you let it sit overnight in the refrigerator.

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,WebsiteFacebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Recipe: Carrot Cake Smoothie

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So today is what we like to call the “Snowpocalypse” in Atlanta, as it has been snowing all day on Tuesday with ice overnight. So while staying cuddled and warm, I’ve tried a new smoothie recipe that I wanted to share with you all. It is loaded with carotenoids, antioxidants (beta-carotene), vitamin A, biotin, omega-3 fats, vitamin B1, and vitamin B6.

Carrot Cake Smoothie:
Almond milk
2 Bananas
4 Carrots, 2 large and 2 small
2 tbsp of Flaxseed meal
2 tbsp of Coconut flakes
Cinnamon
Nutmeg
Ground ginger
Vanilla extract

Put the bananas, peeled carrots, flaxseed, coconut flakes, spices to take, and splash of almond milk, in a blender and combine it all. Continue adding almond milk until the right consistency and fluid content for your taste. Add a little honey or raw coconut sugar if needed. Top with walnuts and extra coconut. 

The end result is definitely filling and very YUMMY!

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,WebsiteFacebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

 

Recipe: Oven-Roasted Chickpeas

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I am always on a search for a healthy snack to have on hand both at home and on the go. So after chatting with Dr. Robin, I decided to try out roasted chickpeas. I looked around the internet for some suggestions and tried it myself.

Garbanzo beans (chickpeas) are also high in nutritional value: manganese, folate, copper, phosphorus, protein, iron, zinc, and dietary fiber for blood fat regulation, digestive support, and control of blood sugar and insulin secretion.

This recipe is so simple and delicious that it’s sort of unbelievable. I encourage you to try it today for a little healthy snacking yumminess!

Ingredients: 

1 can of chickpeas (garbanzo beans)
1 tablespoon of olive oil
1/4 teaspoon of sea salt
any combination of spices

Preheat the over to 400°F and place the rack in the middle. Rinse and drain the chickpeas, place them on a cutting board on top of a paper towel and pat them very dry with another paper towel. Once the chickpeas are very dry, toss them with oil, salt and spices. I used a little bit of cayenne pepper, cumin, coriander, and nutmeg, but you can choose either sweet (cinnamon and little brown sugar) or spicy (curry or a variety of peppers). Place the coated chickpeas on a baking sheet and bake for about 30 minutes. I rotated them a bit after 15 minutes and let them finished roasting. Once done, they should be crunchy on the outside, but still soft on the inside, and yummy all around!

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,WebsiteFacebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Bright Start with Warm Water & Lemon

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Starting your day off with a bang brings awesomeness to it! Morning rituals are a great way to jump start your day and align yourself for the remainder of your daily activities. In the last couple months, I have shifted my morning routine a bit, and have started drinking warm water with fresh lemon juice before I start on anything else. And if you have been following along, you can see that I am a big fan of all things lemon.

So not only is warm water and lemon a great way to nourish your body, but it is also gives you an opportunity to center yourself before the day starts in full force. So let’s see how we can combine the physical, chemical, and emotional benefits to improve your overall health with a simple morning ritual by being:

Vitamin boost: Lemon juice is high in vitamin C and potassium, as well as calcium and copper. These vitamins help boost your immune system to fight colds and potassium stimulates nervous system function.

pH equalizer: Even though, lemon on their own are acidic, once they are ingested and metabolized, they become alkaline. As discussed before, our bodies thrive in an alkaline environment and our health depends on it.

Digestion aid: The combination of warm water and lemon helps stimulate the gastrointestinal tract and peristalsis (that helps move things in the intestines), which promotes regular bowel movements that are important for good health in order to rid the body of toxins. In addition, the warm water with lemon helps flush out the body system by increasing urination and removing toxins through urine.

Deep hydration: Starting your day with a hydration boost helps your body perform all of its appropriate functions. Deep hydration removes toxins from inside through the gut and outside through the skin; helps reduce the stress on the body with healthy and non-fatigued adrenal glands, and even promotes weight loss by fighting off hunger cravings.

So try it for a month, just squeeze a juice from half a lemon and mix it with a cup of warm water (not hot or boiling water!).

Share in the comments below which morning rituals you already practice, and if you already do the lemon water, what benefits have you noticed?

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,WebsiteFacebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!