Nuts about Almonds!

One of the first things people start to do when embarking on a new diet is to snack on almonds. Your body needs fuel on an ongoing basis - You want to have a steady stream of fuel throughout the day in order to keep your blood sugar levels balanced, which is what makes almonds a great snack! Did you know that just a small handful of almonds can provide a great amount of essential nutrients? So, what is in that handful of almonds that has the ability to assist in relief from a host of health ailments as well as assisting the aesthetics of your hair, skin & teeth?

Firstly, almonds are a great source of protein, Protein with no cholesterol!  They also contain vitamin E, a valuable antioxidant with many cancer-fighting qualities. It doesn’t stop there, by consuming a small quantity of almonds; you are consuming minerals like magnesium, phosphorus and zinc, as well as fibre, calcium and folic acid. Don’t fall for the myth that almonds are fattening - most of the fat in almonds is unsaturated, which is "good" fat.

All of this sounds great, but how will almonds really help you?

Almonds are going to help the health of your heart! The fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries.

The potassium present in almond helps to regulates blood pressure. Almonds are very low in sodium which also helps in containing blood pressure.

Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thereby effectively controlling cholesterol levels. LDL cholesterol is called bad cholesterol.

Almonds are rich in fibre. Like most other fibre rich food, almonds also help in preventing constipation.  By assisting movement of food through the colon, this can also assist in the prevention of colon cancer.

Still worried about the fat?

The mono-unsaturated fat contained in almonds satisfies appetite and prevents over-eating. Studies have revealed that almond rich low calorie diet is good for obese people to assist in shedding their weight. Furthermore, The presence of manganese, copper and Riboflavin in almonds helps with energy production, which means you are going to have more energy to exercise!  Almond milk is a great substitute for dairy if you are looking at ways to tweak your diet to aid with weight loss!

Here is a great cake recipe that caters for most (No Gluten, No Dairy, No Wheat, No SUGAR), unfortunately if you have a nut allergy you may want to steer clear though!  Not only does this posess all the benefits of eating almonds, but this cake will provide vitamin C as well! Enjoy!

Middle Eastern (Superfood) Orange & Almond Cake

Ingredients

2 large Oranges

1 tsp Tonic Superfoods Camu Camu Powder

6 eggs

250g whole almonds (don’t use almond meal – blend/crush them yourself!)

200g xylitol

1 tbsp Tonic Superfoods Maca Powder

Method

Wash and boil oranges (unpeeled) in water for 2 hours, don’t cover them with water but keep topping it up so it doesn’t boil dry.
Preheat oven to 190.
Prepare a cake tin with butter or baking paper

Let the oranges to cool, then cut them open and remove pips.
Throw the whole almonds in to a food processor to grind them finely, however a few chunks are good as it will give the cake a slightly crunchy texture.
Take the almonds out of the food processor and then use the processor to blend the oranges & make them quite “pulpy”
Toss the oranges into a bowl with the almonds, then throw in the eggs (beaten) , the xylitol, camu camu & maca powder. Give it a good mix.
Pour in all into the cake tin, preferably one with a removable base
Bake at 190 C or about an hour, or a little longer if still very wet, although a little bit moist is great for this type of cake!

Building Lean Muscle with Superfoods

We all like to look and feel good about ourselves.  It's this desire that gives us the motivation to exercise.  Exercise helps us feel great, we become healthier individuals, lowering the risk of many diseases by partaking in regular activity.  The endorphins released during exercise help us feel fantastic & have been known to assist with mild depression & low self esteem.  It isn't just about feeling good though, many of us are motivated by a desire to look fit, healthy & strong. To achieve this we exercise to look younger, lose body fat & build lean muscle.

Benefits of regular exercise:

• Increased endurance
• Healthier muscles, joints & bones
• Increased metabolism
• More energy
• Better sense of well-being & ability to cope with stress
• Sleep better

Building lean muscle is a sure fire way to look good!  Not only will you look more toned, but muscle in its resting state burns fat - meaning it burns calories for fuel or energy! Inevitably, this means you will be burning more calories each day. An exercise training program to build muscle & a smart nutrition plan, will ensure fat loss occurs - having you looking and feeling great.

How can Superfoods help with building lean muscle?

Building muscle naturally alludes many health & fitness professionals.  Many have been led to believe that we need the latest supplements to get "ripped" & to build muscular physiques.  Many of these supplements contain processed & chemical ingredients that lead to unforeseen side effects including things like fluid retention, breakouts & digestive disturbances - none of which are going to make you feel overly great!  During the process of muscle growth, the body needs more frequent & regular meals, as your metabolisim increases - it's of importance that the body is being fed the right fuel.  By fuelling your body with Superfoods, you will certainly avoid any of the nasty side effects mentioned, but you can be confident that superfoods will naturally increase your levels of anabolic hormones to help you increase your muscle mass.

Hormones

Testosterone is imperative for muscle-building.  The hormone synthesises proteins to rebuild muscle fibres that have been damaged during training, creating muscle growth.  The amount of testosterone in your body is a limiting factor when it comes to muscle building, as you can't build more muscle if your testosterone levels aren't high enough.  Maca contains di-indole methane, which prevents testosterone in the body from converting into dihydrotestosterone - the hormone responsible for muscle atrophy, baldness & man boobs.  Maca is also a rich source of proteins & minerals.  As an adaptogen Maca elevates in adequate hormonal levels and diminishes elevated hormone levels; working directly with your body's individual needs.

Click here to purchase Tonic Superfoods Maca Powder

Nutrition

Protein is made up of amino acids. Amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue.  Protein is made up of carbon, hydrogen, oxygen and nitrogen. Having a sufficient amount of protein will put you in a positive nitrogen balance, or an anabolic state. Being in an anabolic state will allow you to build muscle.  On the contrast, if you have a negative nitrogen balance you will be in a catabolic state. Your body actually fuels itself by breaking down your hard earned muscle for energy. So it is extremely important to get an ample amount of protein intake.  Refer to our post about protein for further suggestions regarding protein intake and what works!  Bee Pollen is an amazing source of complete protein, containing 17 amino acids - which is essential for muscle growth and tissue repair.


Click here to purchase Tonic Superfoods Bee Pollen


Recovery

Muscle growth (hypertrophy) takes place during rest, not during a workout, making recovery an extremely important step in the process of building lean muscle.  In order to optimize muscle growth and recovery, make sure your post-workout nutrition is in order. Why? By supplying your muscles with the appropriate vitamins, nutrients & minerals after a workout, you can increase protein synthesis (musclebuilding) and reduce protein degradation (muscle breakdown), which can lead to an increase in muscle growth. What's more, consuming nutrient dense foods can help replenish cellular energy, which can lead to faster recovery time!  Raw Cacao is a great source of phytonutrients including aminos, protein, omega-3, calcium, zinc, sulphur, copper, potassium, beta-carotene, chromium and magnesium.  Magnesium is critical for muscle relaxation & circulation. Magnesium helps us to relax, and prevents us from getting overly stressed. Chromium is a mineral that is critical for helping us to regulate our blood sugar. It helps our cells to become more sensitive to insulin. Chromium helps us bring insulin levels back into balance,  resensitising our cells to insulin. This is important because, this means that our bodies can  utilise glucose (blood sugar) as fuel.  Without balanced blood sugar, our brain function, muscle function and overall  well being affected.   Iron is an important mineral oxygenation of the blood. Haemoglobin is responsible for transporting oxygen throughout our body. This is important to energy production and recovery after training.


Click here to purchase Tonic Superfoods Cacao Powder

Train smart with Superfoods!

Do you have your own website or blog? Check out the Tonic Superfoods Affiliate Program. By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Moroccan Maca Soup

One of our readers Janet, has requested to know what she can cook for her family during the week, that is going to be healthy & that everyone will enjoy!  Janet is a mother of two, working full time & also has two young children.  

Tonic have put a twist on a fantastic Moroccan Soup dish, that is high in protein & dietary fiber, as well as added calcium & magnesium - Just by adding Maca!  It's easy to make & the left overs can be taken to work as a meal the next day - the whole family will love the flavour!

If you would like us to show you how to put a superfood spin on one of your favourite meals, please email us at sales@tonicsuperfoods.com.au with your request!

Ingredients

2 tbsp Olive Oil

250g Organic Grass Fed Beef or Lamb - Diced

1 Medium Onion - Diced

125g Chickpeas - Soaked overnight then drained

1 1/2ltr Water

125g Red Lentins - Soaked overnight then drained

6 Tomatos - Boiled

3tblsp Tonic Superfoods Maca Powder

1tsp Tomato Paste

1tsp Ground Cinnamon

1 Medium Red Capsicum - Diced

2 cups Quinoa (a fantastic gluten free alternative to rice - that is high in protein, calcium, phosphorus & iron)

1 Bunch of Fresh Coriander - Chopped

Pinch of Celtic Sea Salt

Method

Heat oil in a large pot, add the meat & saute until browned.

Add onion and cook until soft.

Add chickpeas & water, bring to the boil then reduce heat to a gentle simmer - cover and cook for one hour.

Add lentils, tomatos, tomato paste, cinnamon, Maca & Capsicum - then simmer for 15 minutes.

Add quinoa & continue to simmer for another 15 minutes or until all ingredients look soft & tender.

Stir in coriander 

Season with Salt & Pepper - Serve!

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Protein: The Facts

Over 10,000 different proteins make us who we are; our muscles, hair, bones, skin & tissues are all made up of protein.  Hormones & the enzymes that power many chemical reactions in the body are also made up of proteins.  Our bodies are constantly using up proteins to build and grow, with this in mind, it is imperative that we continually replace this protein.
Amino acids provide the raw materials or building blocks for protein development and growth.  By following genetic instructions the body strings together amino acids.  The body doesn't store amino acids, as it does with carbohydrates & fats, and subsequently needs a regular supply of amino acids to create new proteins.  Unfortunately, not all amino acid chains can be manufactured by the body, so it is important to turn to sources of protein to be able to include these amino acids in our diet.
A lack of protein in the body can lead to growth failure, loss of muscle mass, decreased immunity as well as weakening of the heart and respiratory system.


All Protein Isn't The Same
Some of the protein we eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Bee Pollen is a great source of complete protein. Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts. To get all the amino acids needed to make new protein—and thus to keep the body's systems in good shape—people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.

What Are You Consuming With Your Protein? - The Protein Package

It's important to pay attention to what comes along with the protein in your food choices. Vegetable sources of protein, such as beans, nuts, and whole grains offer healthy fiber, vitamins, and minerals.  Whilst nuts, oily fish & organic grass fed meats are a great source of fats.  

One of our readers, Natalia posted the following question - "I was wondering, how good for you is whey protein? It's very processed and being an animal protein, is it not acid forming in the body? Let me know your thoughts"
"According to Dr. Jonny Bowden who is a certified nutritionist and author of the best selling “Living The Low Carb Life"

"Whey protein is my favorite kind of protein powder. Not only is it extremely high quality, bioavailable protein, but also it supports the immune system by providing the body with the building blocks for glutathione, arguably the body’s most important antioxidant. And studies indicate that whey protein may boost weight-loss efforts. According to one French study, consuming whey before exercise supports fat burning and may help with gaining or maintaining lean body mass."

Tonic Superfoods Whey Protein Isolate is of the highest quality proteins on the market, it is sourced from New Zealand from cows that feed on chemical free grass pasture and is carefully processed at low temperature to avoid denaturing it. By consuming Tonic SUPERFOODS Organic Whey Protein Isolate you are consuming both amino & branch chain amino acids, which will aid in nitrogen retention, whilst the glutathoine in our Whey Protein helps to boost the immune system, contains antioxidant properties, whilst promoting muscle restoration & growth. Lots of the trainers and health professionals that Tonic work with rave about how good they find our whey protein!

In the Book "The Metabolic Typing Diet " by William Wolcott, the author points out how we all differ biochemically and while one food can be acid forming for one person it can have the opposite affect (alkaline) on another person.
Our suggestion to you, Natalia, would be to try it out and listen carefully to how your body feels a couple of hours after consuming the whey protein. We also would advice you to rotate your proteins around as any food if consumed too often may lead to an allergy or sensitivity.

Tonic has been doing lots of research into plant based proteins for those who don't like to consume animal protein or for those who would like to rotate their protein sources and we have found a brand that comes highly recommended by some of the leading health and wellbeing experts in the world and it is " Sun Warrior Protein".

Why has Tonic chosen Sun Warrior Protein?

Sun Warrior Protein is made with 80% protein, and is the highest non soy, raw, whole grain, vegan protein available.  Compared to many vegetable proteins, Sun Warrior possesses a smooth texture and is not chalky in taste.  Sun Warrior protein is hypo allergenic, with a perfectly balanced amino acid profile, possessing 9 essential amino acids, as well as other non-essential amino acids.  What makes Sun Warrior even more versatile is its digestibility, possessing 98.2% digestion efficiency, making it easily assimilated by infants, the elderly and adults, as well it is naturally rich in Vitamins and Minerals and contains high amounts of Antioxidants, Tocopherols, Tocotrienols and other essential nutrients — such as thiamin, riboflavin, niacin, phosphorous, iron and potassium.

Try Sun Warrior Protein - Recommended by Tonic Superfoods!

Simple Rules for Protein Consumption:

• Ensure you are getting a good mixture of different proteins & rotate your protein sources
• Balance your carbohydrate & protein consumption
• Pay attention to what you are consuming with your protein (The protein package)
• Eat soy in moderation - Avoid it if possible!

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Why we're crazy about CHIA SEEDS?

Firstly, Chia seeds are so versatile and have been used for thousands of years for many different things! Chia was one of the main ingredients used by both the Mayans and the Aztecs, not only as a form of sustinance, but also as a component for making face and body paint. They would drink chia mixed with water, consume it as a grain, grind it to make flour, press it for oil and use it in medicines.

Our anicent ancestors were definately onto a good thing! Chia is dense in omega-3, high in dietary fibre, anitoxidants, protein and amino acids, as well as vitamins & minerals. So what does this all mean?

Dietary Fibre

Consuming someting high in dietary fibre is going to add bulk to your diet, make you feel full for longer and reduce your apetite.

Dietary fibre comes to us in two forms, soluble and insoluble in water - Chia seeds are both.

Soluble fibre will attract water and turn to gel during digestion, trapping carbohydrates, thus slowing the absorption of glucose. This in turn will assist in regulating blodd sugar levels, lower total and LDL cholesterol and reduce the risk of heart disease. Insoluble fibre is what keeps you regular and can assist in alleviating constipation.

Omega-3

Omega-3 comes from the family of unsaturated fatty acids and the health benefits of consuming them has been documented for many years. Benefits of consuming omega-3 are lowered cholesterol & better artery function, which in turn will reduce the risk of cardiovascular disease, cancer prevention; due to increased immune function, prevention of rheumatoid arthritis; due to the anti-inflammatory activity of omega-3 and lastly increased brain health. Omega-3 is said to aid in memory retention, as well as to assist with mood disorders, behavioural problems and depression.

Antioxidants

Antioxidants assist the body to maintain healthy cells. Oxidation occurs in the body due to the effects of free radicals. Free radicals are molecules that the body produces when it is exposed to radiation, tobacco, alcohol or when the body breaks down food. By consuming foods high in antioxidants, like chia, the oxidation process in the body is slowed down, which can reduce the risk of cancer and early ageing.

Vitamins & Minerals

Chia is also high in Calcium, Iron, Magnesium, Phospherous and Potassium. These vitamins and mineralsare key to keeping your teeth and bones strong, your heart and lungs healthy and your blood pressure down.

So, how should you consume chia?

Chia is great in drinks; throw some chia into your favourite smoothie, juice or water. You can sprinkle chia over salad or cereal and it's popular to use when baking bread or muffins.

Start enjoying the benefits of chia seed!

The buzz about bee pollen!

It seems everyone is a buzz about bee pollen at the moment - in fact it's one of Tonic's biggest sellers! www.tonicsuperfoods.com.au

So lets see why everyone is turning to this nutrient dense superfood treat.

Firstly, bee pollen is a complete protein containing 17 amino acids. Protein substance in the body makes up the muscle, tendons, glands, nails and hair. Growth, repair and maintenece of these aspects of the body is dependent on amino acids.

Secondly, bee pollen is a rich source of B vitamins which work to support and increase the rate of ones metabolism, helps to maintain healthy skin & muscle tone, enhances the immune system. Which as a result will mean increased energy.

It doesn't stop there, bee pollen is also a rich source of enzymes, vitamins and minerals!

With this information, how could you not be curious to try bee pollen - Did we mention it tastes great too?

So, how should you take bee pollen?

Start with 1 teaspoon a day to ensure there is no allergic reaction, then work your way up to between 1-3 teaspoons daily. It tastes great in smoothies, protein shakes, sprinkled over oats or in a salad.