6 Ingredient - Raw Chocolate Fruit & Nut Bark

6 Ingredient - Raw Chocolate Fruit & Nut Bark

WARNING!  This recipe is DANGEROUSLY GOOD!  If you love chocolate, you will love this treat!  

The recipe says 6 ingredients (because that's what I chose) but if you prefer 3, 6 or 8, that's fine too.  

Get creative, use your favorite spices and ingredients you love.  Enjoy a healthier sugar free, dairy free option without compromising flavor!   

Here's what you'll need.....

½ cup of melted organic coconut oil

¼ cup organic maple syrup 

½ cup organic cacao powder**

¼ chopped nuts (almonds, pistachios, walnuts, pecans) etc.

½ cup total of combined dried fruits, berries, seeds, coconut etc.  

Putting it together....

Mix coconut oil and maple syrup in a bowl. Add cacao powder, mix thoroughly.

Pour mixture onto sheet of parchment or wax paper in a lined 8x8 pan. Sprinkle with fruit and nuts (OR if you prefer, mix fruit into chocolate mixture and pour into pan)

 

Place in freezer for 30 minutes to set. Remove from pan and cut into squares or roughly break apart.  ENJOY! 

**Cacao powder is made from cacao beans that are milled at a low temperature.  They aren't  over-processed or have additives that cocoa powder does.  Cacao powder preserves the original nutrients of the plant, and offer several different health benefits including high antioxidant content.  It is a much better tasting and healthier option than cocoa powder.  

 

3 Benefits of Eating Breakfast Backed By Science

Do you want to eat more but lose weight at the same time? Impossible? What if study after study after study proved you can?

In fact, it’s one of the easiest ways to lose weight. It requires no dieting, no exercise, and no magic pill. All you have to do is not skip your breakfast. You’ll drop the pounds without having to starve.

Indeed, breakfast is the most important meal of the day. It improves your memory, keeps you energized, and reduces your risk of heart disease and diabetes. Furthermore, people who regularly eat breakfast tend to be skinnier, more productive, and generally healthier.

Need more reasons to make your morning meal a daily ritual? Well, here are 3 benefits for eating breakfast proven by research and scientifically backed.

Lose Weight

You might think skipping breakfast will help stave off calories and keep your figure slim, but studies prove the opposite. People who regularly eat breakfast are more successful at losing weight and keeping it off than people who skip their morning meal.

In fact, research suggests that what we eat is just as important as when we eat. One study found that people who made breakfast their largest meal lost an average of 17.8 pounds over 3 months.  And people who made dinner their largest meal? They lost only 7.3 pounds over the same time period.

3 BENEFITS OF EATING BREAKFAST BACKED BY SCIENCE 

It might have to do with ghrelin, notoriously known as the ‘hunger hormone‘. Located in our stomach, ghrelin sends signals to our brain and  makes us want to eat, especially foods loaded with fat. It also makes us feel good, really good. In fact, ghrelin and cocaine activate the same regions in the brain, highly motivating us to indulge our cravings – even if we’re full.

So if you skip your breakfast, you’ll increase your ghrelin levels, causing you to crave high-carb snacks that are just too good to pass up! On the other hand, starting your day with breakfast 30 to 90 minutes after waking up may quicken our metabolism, regulate your blood sugar, and reduce your ghrelin levels (and subsequently, your cravings). 

Enhance Your Cognitive Performance

If you’re between the ages of 6 and 16, good news – breakfast makes you smarter.

One study looked at test results of over 1386 kids and found that eating breakfast gave them superior cognitive performance, especially when it came to memory and attention span. Now you’re probably long out of grade school, but the benefits are likely to carry across all age groups. Ask yourself, don’t you feel better, more alert and full of energy after a bowl of cereal? Imagine how you’d feel adding some low-carb, high-fiber and protein foods to the mix.

While you might not be able to say no to Honey Nut Cheerios, definitely say yes to top brain foods like walnuts, spinach, berries and avocados. Even dark chocolate, coffee, and sardines are cognitive enhancers and optimal breakfast choices. Not only will these super foods improve brain function, they’ll protect against age-caused cognitive decline and encourage focus and clarity.  You can even find a solution for your healthiest meal of the day in a nutrition dense protein shake, like Shakeology! 

Lower Your Risk of Heart Disease

If skipping breakfast increases your risk of heart disease, than not skipping breakfast lowers it. At least, that’s what one monumental 16 year studyfollowing 26,902 male professionals between the ages of 45-82 claims.

Those who reported they frequently skipped breakfast had a “higher risk of a heart attack or fatal coronary heart disease … even after accounting for modest differences in diet, physical activity, smoking and other lifestyle factors.” The men who did eat their breakfast were 27 percent less likely to have a heart attack or die from coronary heart disease than the men who skipped this incredibly important meal.

The study also found that men who did not eat breakfast tended to be young, unmarried smokers who worked full time. Now that doesn’t mean skipping breakfast will lower the chances of finding your significant other nor will eating breakfast decrease your job opportunities. Rather, it shows that the lifestyles of these young men included not eating breakfast, which in turn leads to a greater risk of heart disease, obesity, high blood pressure, high cholesterol and diabetes.

So there you have it; eating breakfast will help you lose weight, make you smarter, improve your health, and possibly just save your life. The question is now, what do you eat?

Your Daily Dose of Dense Nutrition

Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.

But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology fromBeachbody.

Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE, Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings.

And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.

Orzo Stuffed Peppers

Orzo Stuffed Peppers _ Serves 8      

Alice Conradt

4- Red Bell Peppers (cut lengthwise and seeded)

1lb Hot Italian Chicken sausage (nitrate/hormone free preferably) cooked and broken apart into small pieces

1/2 cup Orzo pasta (cooked in salted water or chicken stock) follow package directions (drained with 1/2Cup water reserved)

1/2 jar of Sundried tomatoes in oil (drained and chopped)

1-package Arugula

4 oz. package of herb crusted goat cheese (crumbled)

Optional *Red Pepper flakes for more flavor and a little heat.  

Salt to taste....do this LAST (there is already salt in the sausage and pasta water)!

1 Tbsp. Olive Oil

Combine sausage, cooked orzo, tomatoes, arugula (will wilt a little when combined with warm sausage and pasta) and goat cheese in a large bowl.  Toss together to mix.  Add a little reserved pasta water if mixture looks dry.  

Pre-heat oven to 375°

Brush baking dish with one Teaspoon of Olive Oil  

Place peppers in a baking dish (large enough to fit 8 halves)

Place sausage mixture into each pepper filling completely

Drizzle with remaining Olive Oil

Cover with foil. Bake for 45-60 minutes or until peppers are soft and filling is hot.   Uncover the last 15 minutes to allow a little crust to form on the filling.  Serve with a green salad.  

Spicy Asian Green Beans

I don’t know about you, but I LOVE food with great flavor and a little kick!  One of my most favorite vegetables lately are green beans.  I love the color and the crunch and how versatile they are with many combinations.  I must confess, this is my “go to” when I want some heat and intense flavor!  

I created a modified version of one I found.  The original called for much more oil and regular soy sauce.  The extra oil was totally unnecessary and added tons of calories and fat and the soy sauce added GMO’s and lots of sodium, so I bumped up the flavor by adding more ginger (to aid in digestion, help to detoxify the body and decrease inflammation) used organic Tamari instead of soy sauce (tamari is GMO free, unlike soy sauce, has high antioxidant properties and because it is fermented, the nutrients have been preserved and are more easily digested), then I added red chili flakes for a little more heat!  

If you are feeling like a little spice….give these a try!  Don’t like green beans?  No problem…Snap Peas are an awesome substitute!  

Spicy Asian Green Beans             Serves 4

Alice Conradt

1lb organic green beans or snap peas (rinsed)

1 small shallot minced

4 large cloves minced garlic

1 Tbsp grated fresh ginger

2-3 teaspoons sesame or peanut oil

2-3 Tbsp tamari sauce

½ tsp red pepper flakes  

Heat a large skillet or wok on high for 3-5 minutes.  Add oil, garlic, shallots and ginger and stir until oil becomes fragrant, reduce heat to medium and add beans/snap peas, toss until coated and beans become caramelized.  Add tamari sauce and pepper flakes,and continue to toss for 1-2 more minutes or until sauce has reduced or has absorbed into the vegetables.  The beans should still be crisp!  

Transfer to a plate and serve.  

Healthier Chicken Piccata

Do you have that ONE dish that someone in your family loves and they ask for it almost weekly?  I definitely do…my spouse LOVES Chicken Piccata!  I hated making it because it has lots of steps, uses lots of dishes and it’s messy, PLUS it always left the kitchen smelling like grease!  UGH!

I set out to make a version that worked for me and would allow my spouse to get their favorite dish more often but in a healthier way.  Eating chicken dredged in flour and fried in oil is NOT a meal you want to put in your body often, so… I cut out the oil and the flour and made my baked version instead.

The great thing is that I had less mess, I could walk away while the chicken was in the oven (since I didn’t have to watch it fry) all of that without missing any flavor!  WINNERS ALL AROUND!

     

Chicken Piccata       Serves 6

Alice Conradt

4 Organic chicken breasts (cut into cutlets or small strips) and pounded to ½ inch thick

Salt & Pepper

Non-stick cooking spray

¼ cup dry white wine (optional)

2 tsp minced garlic

1 ½ - 2 cups organic chicken stock

¼ cup fresh lemon juice (about the juice of 3 lemons)

2 additional lemons for slicing

1 jar of capers drained (found near olives in the grocery store)

1-2 Tbsp butter (good quality)

¼ cup water

1 Tbsp corn starch

Preheat oven to 375 degrees

Season both sides of pounded chicken breasts with salt and pepper

Spray a sheet pan and arrange chicken breasts to fit.  Bake for approximately 20 minutes, turning one time halfway through cooking process.

In the meantime, add garlic, chicken stock, wine (if using) and lemon juice to a large skillet over med/high heat.  Bring to a boil and reduce to med/low.  Cook to soften garlic and infuse flavor into stock and reduce by approximately 1/3 (should take 7-10 minutes).  Add capers, and water mixed with cornstarch to make a slurry (add slowly to thicken to desired consistency).  Cook for approximately 5 minutes.  Add lemon slices and baked chicken pieces.  Turn to coat a few times and continue to warm through until ready to serve.    

IMPROVE YOUR 5K RUN PERFORMANCE

8.3 Million people in the US finished a 5k run in 2013, according to Running USA. This makes running 5k’s the most popular event in the United States.

So how do you Improve Your 5k Run Performance? For many people the answer to this question is,  “Run”.  Yes, putting in more miles is one way to help Improve Your 5k Performance, but nutrition and strength and conditioning training can create significantly greater improved performance than just running alone.

IMPROVE YOUR 5K RUN PERFORMANCE

As with fuel for a car, there is an optimal blend of energy needed for aerobic exercise, an intense exercise event, and for a 5k. Carbohydrates and fats are the optimal energy source for high intensity aerobic exercise. Typically, an athlete should have enough fat stored to get through a 5k race without having to consume more fat. Carbohydrates should be the focus for 5k and other short distance events. Proteins are not used as an energy source during shorter distance events, however, protein is essential for growth and repair of muscle and body tissues. Protein should be an essential part of the recovery meal following your 5k. An even better way to ensure a proper balance of carbs, proteins, and fat is to use a high quality Recovery Supplement.  

Consuming carbohydrates before your race can enhance performance by maintaining adequate blood glucose (sugar) levels, the main fuel for your muscles. Furthermore, glucose is also the main source of energy for your brain, and a well-nourished brain will improve your race focus. Scientific studies have shown that a proper pre-workout supplement and meal (400-500 calories) can enhance your endurance and energy.

Hydration for a 5k race shouldn’t be neglected, and most sport drinks are full of sugar which actually dehydrates the body. Be sure to be well hydrated prior to your event. Drink water and a high quality hydration drink during the event, and stay hydrated after the event. If you feel thirsty, you are already dehydrated.

IMPROVE YOUR 5K RUN PERFORMANCE

The other factor to Improve Your 5k Performance is strength training and conditioning. Optimally you should train 3-4 times per week and include resistance training two times per week for 30 minutes, and agility and performance training for at least 30 minutes two times per week. This should happen at least for four weeks, eight weeks out from the event. You can also get very dialed in and set up a training schedule that is set up into periods throughout the year to optimize all your events and continue to improve upon your performance.

Research published in the Journal of Strength and Conditioning has shown that an increase in oxygen to the muscles in those who have done this proper training versus those who did not partake in such training.

Remember, enhanced performance for a 5k does not start and end on race day. It is vital to consider properly fueling your body on a consistent basis, and properly exercising and putting in the running miles for the best results.

Easy Overnight Chocolate Peanut Butter Oatmeal with Triple Berry Compote

Easy Overnight Chocolate Peanut Butter Oatmeal with Berry Compote

A few notes before we start...

You'll need a slow cooker for this one to cook the oats, (that's the easy part)  I find soaking the oats and cooking them overnight gives them an extra creamy texture and allows for easier digestion.  Not to mention it saves you time in the morning! *If you do not use the slow cooker, follow directions for cooking your oats. 

I also use organic Steel Cut oats because I love the texture and the fact that they are healthier for me since they are less processed. *You may substitute Old Fashioned Oats if you prefer, just do not sub for instant oatmeal. 

Easy Overnight Chocolate Peanut Butter Oatmeal with Berry Compote -  Makes 4 Servings

Ingredients: 

4 Cups water

1 Cup Steel Cut Oats 

1/4 tsp Himalayan Sea Salt

Stir above ingredients together and turn slow cooker on low for 6 hours.

1/2 Cup Chocolate or Vegan Chocolate Shakeology 

4 teaspoons Organic Crunch Peanut Butter 

Berry Compote  **Make Ahead  Tip**     

1 cup frozen mixed berries 

1 Tbsp Organic Maple Syrup   

1 Tbsp water

Combine ingredients in a saucepan or microwave safe dish and cook until thawed and slightly warm @ 1-3 minutes depending on method.

To Serve:

Divide oatmeal evenly into individual dishes.  

Stir in 2 Tbsp of Chocolate or Vegan Chocolate Shakeology and 1 tsp peanut butter

Top with 1/4 cup of berry compote

* You may add 1 Tbsp walnuts or almonds for more protein or crunch if desired.  

  

Slow Cooker Pork Carnitas

There is nothing better than a warm satisfying meal on a cold fall or winter day! 

I love the warmth from it being slow cooked and the gentle heat from the jalapenos and cumin warm my heart!  But even better...I love the smell when it hits me in the face as I walk in the door and remember..

DINNER IS READY! 

Slow Cooker Pork Carnitas  

Serves 10-12

Alice Conradt

3 ½# bone-in pork shoulder (trimmed of fat)

1-2 Tbsp olive oil

1Tbsp dried oregano

2 Tbsp ground cumin

Salt & Pepper

1-2 roughly chopped and seeded jalapeno peppers (depending on the level of heat you like)

1 yellow onion roughly chopped

2 medium oranges cut in half

6 cloves of garlic roughly chopped

Rinse and dry the pork shoulder.  Salt and pepper all sides generously (approx. 2Tbsp salt & 1Tbsp pepper).  Combine olive oil and spices and rub all over pork.  Place the pork in a slow cooker and add onion, jalapenos and garlic. Squeeze the oranges over the contents of the slow cooker and add the orange halves.  Cover and cook on low for 8 hours or high for 4 hours. 

Once meat is tender, remove from slow cooker and let it cool slightly before attempting to pull it apart or cut into chunks. 

**Optional if you like a little crust on your meat….in a nonstick or iron skillet, heat to high and add pork.  Press the carnita meat until crusty and turn over and repeat. 

Serve as tacos, burritos, salads and as a main dish with a side of cilantro rice and beans.  Top with guacamole, salsa, cilantro or brown rice, black or pinto beans, cilantro, pickled onions, cheese etc.   ENJOY!  

I hope you love this as much as I do and it becomes one of your family favorites too!

 

MISTAKES THAT KEEP MILLIONS OVERWEIGHT

Two-thirds of all American adults are overweight. More than 110 million Americans are on weight loss diets. The average person makes four or five attempts to lose weight each year! One percent of all attempts actually create long-term weight loss. What are the Mistakes That Keep Millions Overweight?

Weight loss really isn’t about looking good. Weight loss is and should be about health and wellness. If your only motivation for weight loss is to look good and be attractive to other people, you are destined to fail. This is typically the first of the Mistakes that Keep Millions Overweight. You have to tap into the true reasons for wanting to be healthy first and foremost.

There is truly no greater endeavor where so many people collectively are trying so hard, and having so little success than weight loss. Clearly there are many Mistakes That Keep Millions Overweight. Think about it… What if fewer than 1% of people who enrolled in college actually graduated? This would mean that 99% spent billions of dollars only to drop out and re-enroll four or five times a year. This sounds ridiculous, don’t you think? It is time to stop wasting money on mistakes and start spending that money on ways that truly improve your health.

MISTAKES THAT KEEP MILLIONS OVERWEIGHT

The biggest and greatest mistake that keeps millions overweight is simply that they rely on willpower! People achieving lasting weight loss are not just using willpower or desire. They are creating an environment that instills habits. They are associating with people who help move them in the direction they are going. They work on their mental habits by instilling the thought process of “I Need to Choose My Health”.

The second mistake that keeps millions overweight is enrolling in programs like Weight Watchers or other similar programs. These programs don’t change and teach people how to truly establish healthy lifestyles by their choices. These programs teach people to be on the program. Creating a healthy lifestyle with nutrition should utilize a nutrition program that teaches balance, healthy food choices, and portion control where the person is actually having to seek out the food and portion their food for themselves. This creates changes within the brain body connections which instills a greater adherence to healthy habits.  

The third mistake that keeps millions overweight is how they approach exercise. Many people go to the gym and use a machine or machines not giving any real thought to what they are doing or how they should be doing it to create weight loss. Plus, many usually go at it too hard too fast, and then either get injured or fizzle out because they are too sore or don’t know what direction to go. Hiring a personal trainer, going to classes taught by a trainer, or using a top-rated at home program with the right exercise progression and set up properly to create weight loss is the best plan of action.

MISTAKES THAT KEEP MILLIONS OVERWEIGHT

The last of the Mistakes that Keep Millions Overweight is the quality of the food that people are eating. Quality of food makes a huge impact on whether or not people lose weight.  Highly processed foods, foods that contain harmful chemicals, preservatives, artificial ingredients, artificial colors, artificial sweeteners, hormones, or pesticides can cause weight gain, stifle weight loss, and actually stimulate the body to hold onto unwanted fat. When you really pay attention, you will discover that most foods are laced with the aforementioned weight gain factors. If foods are advertised, it is almost certain they are not healthy. When was the last time you saw a commercial advertising fruits and vegetables?

Buying whole, organic foods, and cooking from scratch will reduce your sugar consumption, lower your chances for chemicals, hormones, preservatives, and all the other mentioned precursors for weight gain and issues with weight loss. The root cause of insulin resistance and weight gain is the things mentioned previously. If you eliminate those foods, and add in healthy fresh foods your body will stimulate itself to push toward being the weight it should be.

Stop making Mistakes that Keep Millions Overweight, and start making your process a journey of learning and healthy living. Implement slow changes, and have fun along the way. Eating clean and getting the right exercise doesn’t have to be a struggle.

PUT MUSCLE ON WITH P90X, P90X2, OR P90X3

We know that guys have a thing for large muscles. When many guys are young they dream of fast cars, playing football, and wanting to look like muscle bound superheroes. Most men think that this can only happen by spending countless hours at the gym, and that is just not true. You can Put on the Muscle with P90X, P90X2, or P90X3. No more countless hours spent driving to and from the gym, or hours in the weight room. Customize one of these programs and you will be on your way to your muscle bound body.

To know how to Put on Muscle with P90X, P90X2, or P90X3 you need to understand exactly what mass is. Mass means size. Mass doesn’t necessarily have to mean “massive”. If a program is designed to target mass this really only means one thing: muscle growth. So you can have a lot of it, or some of it. Your choice!

The P90X series when used with its classic original design is not meant for mass. The series is designed for overall fitness. This means that all areas of fitness are targeted, including speed, strength, flexibility, and muscle growth. Ultimately this is the preferred method for overall superior health and fitness, but we all know that sometimes size matters and you can do it with these programs. With that said, it is still in a person’s best interest to look at creating an overall fitness foundation prior to going with just bulk.

Fitness foundations can easily be created with all three of the P90X programs. Before embarking on a mass-specific program you want to train all of your body’s energy systems to get them efficient, which will increase your body’s ability to do well, and help create greater results for mass.  It’s best to complete a round of P90X, P90X2, or P90X3 with the original design prior to starting your mass-building program.

PUT MUSCLE ON WITH P90X, P90X2, OR P90X3

Time to Build and Put Muscle on with P90X, P90X2 or P90X3. With mass as your goal, you need to have the right resistance equipment, right program periodization, appropriate progressive overload, and proper recovery.

Equipment: A set of dumbbells, 5-50 pounds’ minimum, and a bench will be key. To make mass gains on body weight exercises you will need to make your body fail after given number of repetitions. To make this happen more effectively add weights, bands, or devices like ankle and wrist weights, or a weighted vest to add resistance to the movements.

Periodization:  Part one of Periodization is starting with your foundation of doing whichever P90X program you choose as its classic version to have a stable Foundation. The program is written in a way that periodization is built into the calendar. Part two will be stepping into the program using the guidelines provided in the schedule for mass. Part three would be going back to the classic or moving onto another P90X program from the series and starting with the classic and moving back into mass.

Progressive Overload: Mass happens with progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at the desired number of reps. Make sure you have enough resistance that you don’t exceed your targeted number of reps. Even better if you can do enough weight to cut the amount of reps into three sets because you are lifting heavier, then you are creating more opportunity for mass. If you have to push the pause button to make it three sets, then do so.

Complete your repetitions slow and controlled with proper form. Speed is for power, not size. Focus on perfect form and only add weight when you can do each rep with great form and when it becomes easier to hit the overall rep count.

PUT MUSCLE ON WITH P90X, P90X2, OR P90X3

Recovery: P90X series mass schedules have a lot of active recovery and flexibility work and very little intense cardio. Therefore, you will spend more time recovering during each training block and taking fewer periods focused solely on recovery. This allows for overall muscle growth and proper recovery.

Nutrition is also important for you to Put on Muscle with P90X, P90X2, or P90X3, just as it is with any program. You won’t be burning as many calories as you would during the classic schedules. If you eat the same amount, you may gain more mass, but you’ll also gain more body fat. If you want mass, then you need to eat enough for your body to put on weight, but the right weight. Clean eating balanced with carbs, proteins, and fats will be key. You will want to be at the higher level of the nutrition plan, but will also have to listen to your body and see how it is responding.

If you use the mass calendars, with the other suggestions on mass you willPut on Muscle with P90X, P90X2, and P90X3. Results will come if you pay attention to your nutrition, cycle with periodization of the mass, and classic calendars, and use the proper resistance.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

Many times as we age arthritis can build up in certain joints. The knee is one of the joints that is more susceptible to arthritis. The thing is what to do for Arthritis in the Knee can be as simple as making some simple changes. To make the simple changes you must understand some of the things that can make arthritis worse. Everyday habits such as gradual weight gain and lack of exercise. can actually make arthritis pain worse. Lifestyle choices could potentially do more harm to your aching knees and other painful joints than most realize.

What to do for arthritis in the knee can start with these few pain control habits that can help bring arthritis pain relief.

Control Weight Gain

When you are wondering what to do for arthritis in the knee, weight should be the first thing that comes to mind. Look at whether or not you have gained weight or are carrying more weight than your body was meant to handle. Aching knees are typically a direct response to weight gain. When you are overweight or obese, your joints are carrying that greater load, and this causes the wear and tear that characterizes osteoarthritis. To decrease pain, start with your weight.

Get Up and Get Moving

If your daily habit is to lounge around, you may be adding to your arthritis pain. Though this may sound counterintuitive to many, activity actually does the body some good. Don’t make aching knees or other joint pain an excuse for inactivity.

Though arthritis may make it a bit more difficult to get started on an exercise plan, it is so important. Starting out with non-impact type exercises can really make the difference. Some highly recommended programs for at home use are PiYo, Tai Cheng, and any of the P90X Series Yoga Programs. Once your pain begins to subside you want increase strength around the joint. 

Don’t Pass Up Healthy Fats

Healthy fats are important for everyone’s nutrition. Omega-3 fatty acids are very important when it comes to arthritis pain relief. This is definitely an important factor for what to do for arthritis in the knee.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

It is recommended that your daily doses for Omega-3 fatty acids should be between 2,000 to 3,000 milligrams. Taking a high quality Omega supplement and eating foods such as salmon can help you achieve the recommended levels needed for arthritis pain relief.

Get Good Sleep

Sleep is important for overall health. Studies show that people who lack proper sleep report more pain and types of pain, including joint pain. 7-8 hours of sleep is optimal for overall health and to help alleviate pain.

Stamp Out Stress

Stress can play havoc on all areas of the body. The problem is, high levels of stress can actually make arthritis pain worse. If you are stressed, your overall physical tension can be greater, magnifying joint and muscle pain. So take a deep breath, and try to let all that stress go. Meditation, massage, and acupuncture are all good options to help relieve the pain and open up the joints and their range of motion.

Now that you know what to do for arthritis in the knee, you can start utilizing these suggestions and finding relief.

Chicken & Cauliflower Fried Rice

Chicken & Cauliflower Fried Rice  (Serves 4)

4 cups shredded cauliflower
1 Tbsp coconut oil
4 large eggs (slightly beaten)

1 clove garlic (minced) 

4-5 Tbsp Braggs Amino Acid (plus more for taste)

6 oz pre-cooked/grilled chicken breast (diced)

1 cup frozen peas (thawed)*

2 medium carrots peeled/diced & steamed*
*(or use frozen thawed carrots or combination peas/carrots)

4 scallions thinly sliced (green parts only)

Preparation:

Combine garlic and amino acids in a small bowl and mix well (set aside)

Heat skillet or Wok on Med/ high then add coconut oil.  Add cauliflower and cook 2-4 minutes. Make a well in the center of the pan and add the beaten eggs (stir frequently until eggs begin to set). Mix eggs into cauliflower.   

Add amino acids and garlic to cooked cauliflower and egg mixture.  

Add chicken, peas, carrots  and scallions to pan and stir until heated through.  (approximately 2 minutes).   

Divide evenly into 4 serving bowls; garnish with additional scallions.  Add additional Braggs if desired for taste.