EXERCISE: * Walk 20 minutes about campus * Standing lecture 2.5 hours * Powerwalk outdoors 15 minutes * Multiple sets of 10 squats throughout the day * PT APP workout âlower body stretch/ stengthening
In this talk, he takes apart everything we think we know about fats â from âgood oilsâ and âhealthy nutsâ to the supposed benefits of DHA supplements. He explains why high-fat diets â even vegan ones â lead to thicker blood, higher clot risk, and insulin resistance, and how low-fat, high-fiber diets like those followed by the Tarahumara, Okinawans, and Kempnerâs patients reversed disease and extended life.
If youâve ever wondered whether you really need olive oil, flax, or DHA â this is the talk to watch.
About 60,000 children have avoided developing peanut allergies after guidance first issued in 2015 upended medical practice by recommending introducing the allergen to infants starting as early as 4 months. [ALWAYS CONSULT FIRST WITH YOUR HEALTH PROFESSIONAL.]
Neurologist Dr. Sudhir Kumar suggests that short exercise breaks, like 10 squats every 45 minutes, are more effective for blood sugar control than a single long workout. Prolonged sitting increases health risks, but brief novements, including squats can help mitigate this damage by keeping the body active and metabolism in check.
For the Base: 1 can chickpeas handful pitted dates 1/4-1/2 cup peanut powder 1 cup oats splash vanilla pinch of salt (process) (roll into balls and press into muffin liner)
For the Jam: small bag of frozen blueberries Stir in cornstarch & chia seeds 2 Tbs maple (Heat until syrup.) (Fill oat cups to brim.)
(Fattening dark chocolate shell is optional & not advised. Melt, pour over cup, refrigerate until hard.)
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BARS:
For the Base: 1.5 cup chickpeas 3 medjool dates 2 tbsp peanut butter powder (optional) 1 cup oat flour 1 tsp vanilla 2 ripe bananas. mashed Pinch of salt
For the Jam: 350g (2 – 2.5 C) frozen blueberries 1 tsp lemon juice 1 tbsp cornstarch 1 tbsp chia seeds
PROCESS
1. Defrost your blueberries and mash with remaining jam ingredients. Set aside for 10-15mins to thicken. 2. In a food processor blitz up the chickpeas, dates, peanut butter powder, oat flour, vanilla and salt. Add this mix into a bowl with mashed bananas and mix well. 3. Flatten in an oven safe dish (saving 1/2 cup of the base mixture for a crispy crumble on top) 4. Add your jam and sprinkle the crumble on top. 5. Bake at 180°C for 30 mins. Let it cool and slice it up!
3 cups peeled, diced potato (Yukon Gold works well and may not require peeling)Â
Âœ cup diced carrotsÂ
Âœ cup raw cashewsÂ
4 tbsp nutritional yeast
1 tsp onion powderÂ
2 tsp garlic powderÂ
2 tsp saltÂ
1ÂŒ tsp lemon juiceÂ
2â3 cups hot water (reserve the water used to boil the potatoes & carrots)Â
Instructions:
Boil the potatoes and carrots together until soft; drain the water and save it for the sauce.Â
In a highâspeed blender, combine the potatoes, carrots, cashews, nutritional yeast, onion powder, garlic powder, salt, lemon juice, and about 2 cups of the reserved hot water. Blend until smooth.Â
Adjust consistency by adding more of the reserved hot water as needed to thin the sauce.
Notes:Â For a âwhite cheese sauceâ version, omit the carrots.Â
Also: For a fatâfree version, replace cashews with white beans (or omit them) and reduce the water amount.
Tip / Usage ideas:
Use this sauce over pasta, veggies (especially steamed broccoli), as a nacho topping, or in a macaroniâandâcheese style dish. (She uses it in her âBroccoli Cheese Casseroleâ recipe.)Â
If you want a spicier variation, see her âCreamy Vegan Poblano Cheese Sauceâ version: add a roasted poblano pepper, chipotle powder, etc.Â
If avoiding nuts, you can use white beans in place of cashews as she suggests.
