Super hero - Salmon Stir Fry!

Who doesn’t love a stir fry, its quick, easy & can be put in a container for lunch the next day!  We put a super spin on an old favourite incorporating superfoods to keep you energized, balanced & feeling great.  What is even better - This dish is rich in vitamin D, which may help slow the effects of aging!

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!

Serves 4

Super Teriyaki Marinade

1 Tbsp Tonic Superfoods Maca Powder

2 Tbsp Tonic Superfoods Chia Seeds

3 Tbsp Nama Shoyu

1 Tbsp freshly grated ginger

½ clove crushed garlic

1 Tspn finely chopped onion

1 Tbsp freshly squeezed orange juice

2 Tbsp water

Directions

Combine all ingredients into a small bowl and whisk until completely combined.  Cover in fridge for 20-30 minutes.

If a thicker marinade is desired use less water, for a thinner dressing style marinade add more water.

Super Stirfry Ingredients

1 Tbsp olive oil

2 salmon fillets, skinned and sliced

150g broccoli

100g green beans, top and tailed

2 avocados, peeled, stoned and sliced

6 cherry tomatoes, halved

150g baby spinach

50g walnut halves

Directions

Heat oil in a wok then add broccoli & cook for 2 minutes, add the salmon & beans and cook for a further 2 minutes.

Toss in the avocado, tomatoes, baby spinach & walnut halves & cook for a further 2 minutes, stirring them around the wok to ensure they still have some crunch!

Add the Super Teriyaki marinade & toss for a further minute

Serve with your choice of noodles, quinoa or rice.

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!

Slow down & Stop the stress!

It’s often hard to find the time to get everything done!  We all have such fast paced lifestyles, with work, home life, social lives, exercise & general day to day occurrences. It can be stressful, but with fear of missing out on the excitement we push ourselves to keep going. We want to be part of it all, but sometimes it’s too much – we get tired and we can’t keep up. Why? It is said that at one time or another, adrenal fatigue effects an estimated 80% of people living in industrialized countries – so what is it, & how do we treat it?

The Adrenals

Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney. Their job is to produce and release, when appropriate, certain regulatory hormones and chemical messengers.

Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol, the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly called hydrocortisone, is the most abundant - and one of the most important - of many adrenal cortex hormones. Cortisol helps you handle longer-term stress situations. These two primary adrenal hormones, adrenaline and cortisol, help control body fluid balance, blood pressure, blood sugar, and other central metabolic functions.

What is Adrenal Fatigue?

The adrenal glands produce adrenaline and cortisol in response to stress, temporarily increasing the body's ability to deal with whatever is causing it stress. Modern life can be so full of stress that the body overproduces adrenaline, cortisol and other stress hormones. 

Adrenal fatigue often develops after periods of intense or lengthy physical or emotional stress, when overstimulation if the glands leave them unable to meet your body's needs. Constant stress and poor nutrition can weaken the adrenal glands.

Adrenal fatigue is your body's attempt to shut itself down long enough to recover from all those stress hormones. The overproduction of adrenal hormones caused by prolonged stress can weaken the immune system and inhibit the production of white blood cells.

Signs of Adrenal Fatigue

·      excessive tiredness

·      overwhelmed by or unable to cope with stress

·      feeling rundown

·      craving salty and sweet foods

·      energetic in the evening

·      not feeling rested after a full night's sleep

·      interrupted sleep

·      low stamina

·      difficulty concentrating

·      poor digestion

·      low immune function

How to treat Adrenal Fatigue

Listen to your body. Not every case of adrenal fatigue presents the same symptoms, and as such it will need to be treated differently.  It is important though to reduce stressors & to take some time out to relax.  Equally important is SLEEP! Most adults need eight hours of daily sleep, and trying to make up for all your lost sleep once the weekend rolls around is counterproductive, get yourself into a good sleep schedule to help the body restore its equilibrium.

Exercise resets the biological systems, increasing pleasure hormone levels in the body and increasing its ability to metabolize the waste products of adrenal hormone production, you don’t want to over do it though – try walking or yoga.

Nutrition & Adrenal Fatigue

The cortisol produced by the adrenal glands has a significant effect on blood sugar levels, and so eating habits play a major role in moderating the condition. Balance Your Blood Sugar With Your Diet. To minimize stress on the adrenal system, and ensure maximum energy, you should consider a low-glycemic (low-sugar) diet, consisting of sufficient protein and fat, low-glycemic carbohydrates, eaten in smaller, more frequent meals throughout the day. Sugar and simple carbohydrates put stress on the adrenal glands due by rapidly shifting blood sugar levels. By switching to vegetables, fruits and proteins, and high fiber carbohydrates, blood sugar remains more stable, providing less strain on the adrenal glands.

Coffee can stimulate the adrenal glands, only worsening your adrenal overload & should be avoided at all costs!  Instead try Yerba Mate, a herbal tea native to South America.  Yerba Mate is considered far more nutritious than black tea or coffee, and though it also has some caffeine, it's effects are energizing & nourishing.

A Vitamin B complex is also extremely important with stress management. When we ‘stress’ our body leeches high levels of mineral and uses up vitamin stores to manage excess hormone levels.  Bee Pollen is a rich source of B vitamins & is a rich source of enzymes & other vitamins & minerals.  The reason why bee pollen is a better choice over other B Vitamin supplements is that it is a food substance that is easily absorbed, it is also high in protein & essential amino acids.

Adequately feeding your immune system boosts its fighting power, Vitamin C is a great way to do this. Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. A great source of Vitamin C is Camu Camu. Camu Camu contains more vitamin C than any other known plant, with Camu Camu powder containing up to 60 times more vitamin C than an orange, it also contains phytochemicals including serine, amino acids, valine.

The benefits of Maca can definitely not be overlooked when trying to treat adrenal fatigue.  Being an adaptogen, Maca redresses balance where imbalance exists within the body.  Its going to balance out excessive hormonal levels, combating the high levels of Cortisol & Oestrogen & assist with regulating insulin release.

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!

Lunchtime Lentils!

• Lentils have incredible nutritional value by being rich in protein, fibre and complex carbohydrates. They are a good source of calcium, phosphorus, iron, B vitamins and folic acid. They are also low calorie, low fat and cholesterol free. If this isn't enough to make you want to eat them then nothing will!  Here is a super lentil recipe, that is guaranteed to give you a gradual, steady stream of energy throughout the day.

Serves 4

• Ingredients
• 2 cups of chickpeas, rinsed & drained
• 2 cups of lentils, rinsed & drained
• 1/2 cup sunflower seeds
• 1/2 cup coriander leaves
• 1 cup Tonic Superfoods Maca Powder
• 1 cup Tonic Superfoods Chia Seeds
• 2 tbsp olive oil
• 1 brown onion
• 3 garlic cloves
• 1 tbsp ground turmeric
• 1 tbsp ground cumin
• 2 eggs

Method

Heat olive oil in a frying pan & cook onion until it softens. 

Throw in the crushed garlic, turmeric and cumin & mix with the onion well.

Put the chickpeas, lentils, sunflower seeds, coriander, egg and onion mixture in a blender until it is a smooth texture.

Place all the ingredients in a mixing bowl then add 2/3 cup of Maca Powder. Stir until well combined.

Place remaining Maca powder on a plate. Form chickpea mixture into 8-10 patties. 

Roll in Maca Powder until coated.

Shallow fry patties until golden brown.

Serve with some leafy greens & either mint yoghurt or avocado for the best lunch ever!


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!

Hormone health at any age

Dr. Sherrill Sellman is the premier educational leader worldwide, when it comes to the issues of women’s hormones and the havoc forced upon us by the orthodox medical establishment. Sherrill is a dynamic and powerful speaker who entertains as she educates, revealing the truth behind the myriad of deceptions in the field of women’s health.
Join Tonic Superfoods in Melbourne for some of the most important lectures and workshops you will see in Australia, empowering women to embrace their feminine selves as they journey towards rejuvenating mind, body and soul.  “Turning Back the Clock – Restore, Regenerate & Rejuvenate Your Hormones at Any Age” Workshop for women to explore these subjects at a deeper level, offering solutions and strategies to reclaim your health and your life.

• Are Bio-identical Hormones – Harmful, Helpful or Hype?
• Learn when you should and shouldn’t use Bio-identical hormones
• Learn the BEST program to maintain:
  • Desired weight • Strong bones • Happy moods • A sharp focused memory
  • Deep regenerative sleep • Vibrant beautiful skin • Feeling sexy and a strong libido
• Learn the best ways to balance hormones with supplements, herbs, and nutrition
• Learn the myths and truths of bone health and why Calcium can harm you
• Learn how to reclaim your waist, & your ideal weight and safely lose a pound a day
• Discover a revolutionary way to regenerate youthful, wrinkle-free skin and avoid expensive, temporary synthetic fillers and toxic muscle relaxers
• Discover why your adrenals, thyroid and digestion rule your hormones and how to restore them
• Learn simple, practical tests you can do at home to assess your hormones.

Click here to find out more about attending Dr Sellman's Workshop or Lecture in Melbourne.

Why eat Superfoods?

By eating superfoods you are fuelling your body with proteins, vitamins, minerals, antioxidants, enzymes, coenzymes, good fats and oils, essential amino acids, glyconutrients, polysaccharides and essential fatty acids.

Just eating healthy these days isn’t enough.  Many healthy fruits and vegetables are grown in soils that are deficient in nutrients. Superfoods contain many of these missing nutrients & will help to restore the balance in a modern life.

Hormonal balance

Hormonal imbalance has an ENORMOUS effect on weight gain. Cortisol, Insulin and Oestrogen are particularly culpable. Cortisol is the ‘stress’ hormone that may be released by environmental, emotional or even physical stressors. Prolonged exercise can even increase levels of cortisol leading to an increase of fat stored around your belly. Oestrogen, similar, stores weight in a particular way. Increased levels of Xenoestrogens (industrial compounds that act like oestrogen in the body but are artificial and unable to be metabolised) lead to weight gain in the lower parts of the body (legs, thigh, hips) and in the bicep area of the arm. Xenoestrogens are toxic to our systems and have been linked to the development of endometriosis, breast cancer and cysts. Xenoestrogens also increase the level of naturally occurring Oestrogen in the body producing what is known as Oestrogen Dominance. Oestrogen Dominance leads to a ‘pudgy’, ‘soft’ appearance because the dominance of this hormone compounds water retention and weight gain. Xenoestrogens are found in plastic wrap, cleaning products and of course it is contained in the contraceptive pill. Oestrogen itself can be found in many foods including tofu, soy, soymilk, chickpeas, non-organic meats and many more.

Insulin is another hormone responsible for weight gain when out of balance. Insulin is secreted when we eat to instigate energy uptake by our cells. To control weight, our insulin levels must be evenly maintained and the GI index system was developed as a way of understanding the ‘spiking’ effect of high sugar foods of our insulin levels. The higher the sugar content of food, the greater the release of insulin which also leads to the greater the amount of energy stored in our bodies as fat. Maintaining these levels in also an important part of preventing diabetes and hyperglycaemia. (high blood sugar levels)

What can you take to balance out fluctuation hormone levels in your body? 

MACA

Maca is a root vegetable that naturally balances your endocrine system. Maca is an ‘adaptogen’ so it redresses balance where imbalance exists within the human body. Because the endocrine and central nervous systems are cyclical in nature and are based on fluctuating levels, Maca balances out excessive hormonal levels without negative effect. This means is combats high levels of Cortisol, Oestrogen and regulates Insulin release.  Maca also contains high levels of essential minerals including selenium, calcium, magnesium and iron as well as much needed quantities of linolenic, palmitic, oleic acids, fatty and amino acids. If you have a lot of weight to lose, Maca will also assist in skin elasticity and the ability of your skin to adjust quickly to the weight loss.

Maca and women:

Maca, however, does not directly affect hormone levels. While it has been said to treat conditions ranging from acne to endometriosis, it is the high nutritional level of Maca that supports the endocrine system by nourishing its function and indirectly producing such promising results. Maca contains high levels of essential minerals including selenium, calcium, magnesium and iron as well as much needed quantities of linolenic, palmitic, oleic acids, fatty and amino acids. The supplementation of Maca, therefore, is enormously beneficial to women suffering from anemia, menstrual cramps, brittle hair and nails, stress, acne, skin condition and low energy. Simply put, Maca is of great benefit for both general use and specific but common complaints. For serious or continuous conditions Maca should be used in a supportive capacity only and in conjunction with medical examination and treatment.

Click here to purchase Tonic Superfoods Maca Powder

MSM

Methylsulfonylmethane (MSM) is one of the most broadly applicable tonics for the body. While the name is overwhelming, MSM is simply an organic form of sulphur found in a normal human diet and used by the body in an extraordinary number of its processes. Sulphur is found in the hair, nails, skin and bones and is used broadly as an anti-inflammatory as well as a powerful device of detoxification and cell regeneration.

Entering the diet through the ‘sulphur cycle’, MSM is first released by plankton into the atmosphere, where ultraviolet light converts the mineral into Dimethyl Sulfoxide (DMSO): the precursor to MSM. It then enters our soil and is absorbed by plant matter after it rains and through the consumption of fruits, vegetables and some plant grazing animals, becomes available to us as an important part of our natural mineral intake. Unfortunately, today’s mineral content of our soils is poor and sulphur is often found to be deficient in our diets and must, as a result, be supplemented. MSM is not only a component of many of the amino acid building blocks of our cells but by increasing the flexibility and permeability of the cell membrane, ensures its integrity. Such permeability also allows toxins that have built up inside the cell to be released.

MSM and women:

The supplementation of MSM is of enormous benefit for women. Not only can MSM help prevent such degenerative conditions as Osteoporosis and Arthritis but its supplementation can be used to treat cellulite and to prevent ‘aging’. As sulphur is required for collagen synthesis and the development of the connective tissue fibres of bones, hair, teeth and skin it plays a significant role in promoting and maintaining their health. With more MSM in our diet our cells stay buoyant, clean of toxins and youthful! MSM is a powerful beauty tonic.

Click here to purchase Tonic Superfoods MSM

Cacao

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, and heart health.  It is the most abundant mineral found in the heart. 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.  Insulin resistance also known as pre-diabetes is a condition that affects many people living in western countries, whilst Chromium helps us bring insulin levels back into balance, re-sensitizing  our cells to insulin. Our bodies can then utilise glucose (blood sugar) as fuel.  Without balanced blood sugar, our brain function, muscle function and overall well being is affected

Cacao and women:

The high levels of  magnesium contained in Cacao are a wonder for women during their menstrual cycle.  During the menstral cycle, levels of magnesium in the body drop, which can lead to migrane head aches and cramping.  The magnesium found in Cacao, can assist in easing these symptoms, as well as assisting with water retention and weight gain that are caused by low levels of aldosterone which is produced by adrenal gland as resulting of magnesium deficiency . Cacao  also contains Penylethylamine (PEA). PEA is a chemical associated with love and optimism. When we feel good our PEA levels increase. When we ingest PEA rich foods such as cacao our mood also is likely to become elevated, and every woman wants to feel as good as she can during that time of the month!

Click here to purchase Tonic Superfoods Cacao Powder

Bee Pollen

Bee Pollen is a complete protein containing 17 amino acids, is a rich source of B vitamins, and is also one of nature’s richest naturally occurring sources of lecithin.  Eating bee pollen has been shown in studies to help our immune system.  It is also a rich source of enzymes, vitamins and minerals.  Furthermore, the human body is made up of 22 essential elements, Bee Pollen is the only food to contain all of them.

Bee Pollen and women:

Stress affects most functions of the body including metabolism and detoxification. When we ‘stress’ our body leeches high levels of mineral and uses up vitamin stores to manage excess hormone levels that need to be balanced, metabolised and excreted. The more prolonged stress is, the more impaired these processes are. A Vitamin B complex is also extremely important in stress management. As Vitamin B is a water-soluble vitamin that isn’t produced by the body and isn’t stored, it must be continuously replenished. Furthermore, Vitamin B is deficient in most diets.

B-Vitamins are commonly associated with and commonly used to treat:

· Stress

· Nervousness

· Anxiety

· Cardiovascular system health

· Poor energy levels

· Skin, Hair and Nails

· Our immune system

Not all vitamin B supplements are the same. The beauty of TONICSUPEFOODS BEE POLLEN is that unlike supplements, Bee Pollen is a food substance that is easily absorbed, high in protein and contains high levels of B vitamins as well as essential amino acids!

Click here to purchase Tonic Superfoods Bee Pollen

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!