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May 3, 2018 - 6 comments

Ketogenic Fat Balls

Ketogenic Fat Balls

PREP Time: 15 minutes, TOTAL Time: 15 minutes, SERVINGS: 16 balls

Ingredients

  • 1.5 cups raw nuts see note*
  • 1 cup unsweetened shredded coconut
  • 1/3 cup nut or seed butter of choice see note**
  • 1/4 cup cacao nibs optional
  • 2 scoops Vital Proteins Marine Collagen
  • 1/2 cup coconut oil melted and cooled
  • 2 tablespoons pure maple syrup see note***
  • 1 teaspoon pure vanilla extract
  • 3 tablespoons cold water
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt

Instructions

  1. Add the raw nuts to food processor and process until finely chopped. Add the remaining ingredients to the food processor and process until a thick paste has formed. The dough should be sticky.
  2. Roll the fat ball mixture into 16 to 20 balls. Store in a zip lock bag in the refrigerator or freezer (balls thaw quickly, so I store mine in the freezer).

Recipe Notes

*Suggested 1 cup raw almonds and ½ cup macadamia nuts, but any combination works.

**If you keep a paleo diet, use sunflower butter and avoid using peanut butter

***Use a zero-sugar sweetener such as Erythritol, monk fruit sweetener, or xylitol to make these a completely sugar-free ball for a ketogenic diet. If a ketogenic diet isn’t the goal, increase the amount of pure maple syrup to up to 5 tablespoons for a sweeter ball.

February 22, 2018 - 1,062 comments

2018: The Year of the (Earth) Dog

Traditional Chinese Medicine (including Acupuncture) share roots with traditional Chinese philosophy and astrology, including the Yin-Yang philosophy, the theory of the 5 elements,  and Confucianism ethical concepts and practices.

February 16, 2018 marked the start of the Chinese New Year.

2018 is a Year of the Dog. In Chinese astrology, each year is related to a Chinese zodiac animal according to the 12-year cycle. 

Years of the Dog include 1934, 1946, 1958, 1970, 1982, 1994, 2006, 2018, and 2030... The Dog occupies the eleventh position in the Chinese zodiac, after the Rooster, and before the Pig.

If you're born in a Dog year, you're a Dog, and the following are deemed lucky for you:

  • Lucky numbers: 3, 4, 9
  • Lucky colors: red, green, and purple
  • Lucky flowers: rose, cymbidium orchids

More specifically, 2018 is an Earth Dog Year.In Chinese element theory, each zodiac sign is associated with one of the five elements: Gold (Metal), Wood, Water, Fire, and Earth. For example, a Wood Dog comes once in a 60-year cycle.

It is theorized that a person's characteristics are decided by their birth year's zodiac animal sign and element. So there are five types of Dogs, each with different characteristics:

Combining the 12-zodiac cycle and the 5-element cycle, people show diverse traits and horoscope. 

Types Years of Birth Personality Traits
Wood Dog 1934, 1994 Honest, reliable, considerate, having a strong feeling for justice.
Fire Dog 1946, 2006 Kind-hearted, cautious, working in a down-to-earth way.
Earth Dog 1958, 2018 Persistent, meticulously attentive, with good fortune in wealth.
Metal Dog 1910, 1970 Conservative, accommodating, strong sense of self-respect.
Water Dog 1922, 1982 Foresighted, responsible, but some self-centered.

 

Not born in a Year of the Dog, find out your Chinese zodiac here.

January 23, 2018 - 6 comments

The Power of Breath

Pause. Pay attention to your breathing. Don’t change anything. Just really pay attention. Close your eyes.

Are you holding your abdomen in and breathing strictly from you chest? Or is your stomach moving with the inhalation and exhalation? Are your breaths short, shallow, and hurried? Or long, rich, and relaxed?  

Your breathing is your life force, but how often do you think about it? Your breathing provides oxygen to your entire body. If you are breathing short and quick, there is far less oxygen entering your system and far more carbon dioxide than if you took long, deep, cleansing breaths. Bringing intention to something so simple and second natured as breathing can enhance your athletic performance, increase energy levels and help with recovery and relaxation.

By using proper breathing techniques, you will increase your lung capacity and flood your muscles with more oxygen, enhancing your performance during physical activities and sports.

How do you become a stronger breather? Just like how you become a stronger swimmer or runner or football player...you practice. Below are breathing exercises for you to use.

The basic breathing pattern is as follows:

  • Take an in breath (through your nose) which fills your abdomen
  • Continue to inhale and fill your lungs and chest
  • Exhale (through your mouth) first from your lungs,
  • Continue to exhale from your abdomen.  

Hint:It can help to lay down with one hand on your chest and one on your belly. This allows you to feel where you are expanding in your body and what area you are inhaling to first.  Try it out.

 

 

 

Once you have that wave like rhythm down, progress to count and hold variations. These counts and holds ratios will support different effects: relaxing, balancing, energizing. Play with the different ratios until you find one that you are comfortable with and will consistently do.

Inhalation Hold Exhalation Hold Effect
4 counts 1 count 8 counts 4 counts Relaxing
4 counts 1 count 12 counts 1 count Relaxing
6 counts 1 count 10 counts 1 count Relaxing
6 counts 1 count 8 counts 4 counts Relaxing
8 counts 1 count 8 counts 1 count Balancing
6 counts 2 counts 6 counts 2 counts Balancing
6 counts 4 counts 6 counts 1 count Energizing
6 counts 6 counts 6 counts 1 count Energizing

Although you may feel a bit rough and choppy at first, stick with these breathing exercise and you will see the results.  Start by just trying to do it for a few minutes, then ten minutes, thirty…  Practice these breathing exercises when you aren't in motion.  As you conquer them, try to include them in your athletic pursuits. You can match inhalation counts to strides or weight lifting. When you do, you will be able to run further, faster, and with more ease than you could previously.

Your power can be uncovered in your breath.

 

December 19, 2017 - 5 comments

Coming Soon…

To help uncover your potential and discover your power, we will be providing you with thoughts, ideas and advice around training, nutrition and health right here. The journey to your fullest potential is no easy feat. Dig in and study up starting January 2018!