You don’t really need to drink dairy milk for stronger bones, especially if you tend to be lactose intolerant or if you’re allergic to dairy. And there are, of course, other reasons why people may choose to boycott the dairy industry and dairy products. The typical “milk” alternatives are soy milk, coconut milk, nut milk, seed milk and grain milks such as rice milk, quinoa milk, barley milk and more.


If you want to make a healthy alternative milk at home, here’s a simple recipe!

Ingredients

• 1 cup of mixed nuts and seeds (almonds, walnuts, cashews, pistachios, pecans, macadamia nuts, brazil nuts, peanuts etc, sesame seeds, sunflower seeds, pumpkin seeds etc)
• 1 liter of water

There will always be some “residue” when you make your own healthy milk. My recommendation is to just drink it all … it’s all good!

Instructions

1. Soak nuts and seeds in a bowl and cover them with enough water and place it in the fridge over night.




2. Discard the soaking water and rinse the nuts and seeds in a fine sieve.




3. Throw them with 1 liter of water into the blender, and blend until they’re creamy and smooth.




4. If you want extra fine milk, filter the residue with cheese cloth. Otherwise, drink it as it is!

Source: Annie Taylor Chen

The post Here’s a Recipe to Make Delicious NUT & SEED MILK appeared first on Top Morning Recommendations.

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Image: Jessica Spengler

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A salad could just mean a helping of iceberg lettuce, some shaved carrots and Ranch dressing. And loading your bowl with veggies and skimping on protein and carbs means you’re not getting enough calories to power you through the rest of your day.


Your dressing of choice could be adding to the problem. “You might think you’re doing the right thing by eating a salad, but if you add a dressing like honey mustard or raspberry vinaigrette, both of which are usually high in added sugar, that’ll probably lead to an energy crash later,” says Marisa Moore, RD, spokesperson for the Academy of Nutrition and Dietetics.

Do you regularly consume dairy products? This is another category of foods that is often sleep-inducing:


2. Cheese and Yogurt

Dairy could be behind your fatigue. You may have digested it just fine when you were younger, but intolerances to the proteins in dairy (casein and whey) can develop as we age, and tiredness is a hallmark symptom.

The mechanism isn’t entirely clear, but it’s believed that the body mistakenly develops an immunological reaction to the proteins, building an army of antibodies to mobilize against the proteins whenever they show up, resulting in fatigue.

And then there’s a third category of sleep-inducing foods on the next page …

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The post Here are 3 Sleep-Inducing Foods to Sleep Longer and Wake Up Later in the Morning, or … appeared first on Top Morning Recommendations.

Always look for dried fruit that is plump, moist, and has good color. Never buy fruit that is shriveled and dried out or moldy.

Here are the ingredients you’ll need to make 18 of these awesomely delicious and healthy Fruit & Nut Energy Bars:

1 1/2 cups (175 grams) chopped nuts (you can use pecans, hazelnuts, pistachios, or almonds or a combination thereof)

1/2 cup (70 grams) dried cherries, cranberries, raisins and/or currants

1 cup (130 grams) dates, figs, and/or prunes (pits removed and cut into chunks)

1/2 cup (70 grams) dried apricots, mango, and/or papaya, cut into bite size pieces

1/3 cup (55 grams) mini chocolate chips or chunks

1/3 cup (45 grams) all purpose flour

1/8 teaspoon baking soda

1/4 teaspoon (1 gram) salt

1/3 cup (65 grams) firmly packed light brown sugar

1 large egg, at room temperature

1/2 teaspoon (2 grams) pure vanilla extract

The preparation steps and Stephanie’s how-to video are on the next page …

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The post Make These Popular Fruit & Nut BREAKFAST-LUNCH-SNACK ENERGY BARS for the Week Ahead (Video) appeared first on Top Morning Recommendations.

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The post Make-Ahead Wholesome Yummy BREAKFAST PARFAIT! appeared first on Top Morning Recommendations.

1 13.5-ounce can coconut milk
1 cup water
1 cup quinoa, rinsed
A pinch of kosher salt
1/4 cup honey or brown sugar, or to taste
1 tsp almond extract
3/4 cup toasted nuts, coarsely chopped (I recommend a mix of almonds, hazelnuts, and pistachios, but other combinations will work too)
1/2 cup dates, chopped


Optional: shredded coconut and ground cinnamon, for garnish

The 3 easy step to make this are on the next page …

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The post Easy Make-Ahead COCONUT QUINOA Breakfast Treat with Dates & Nuts appeared first on Top Morning Recommendations.

Tip: double the recipe since they’ll keep for 10 days or longer in the fridge!

Vary your choice of the dried fruits and the nuts to suit your own preferences, but be sure to keep the amounts the same: 2 cups (270 grams) of dried fruits along with 1 1/2 cups (175 grams) of nuts.

Examples of good dried fruits to consider are dried dates, raisins, apricots, mango, papaya, apples, pears, cherries, cranberries, strawberries, blueberries and raspberries.
 

Always look for dried fruit that is plump, moist, and has good color. Never buy fruit that is shriveled and dried out or moldy.

Continue on to the next page to see the full recipe and how-to video …

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The post Popular Homemade ENERGY BARS with FRUIT & NUTS (Video) appeared first on Top Morning Recommendations.

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I prefer the technique that uses egg whites to coat the nuts because after they have baked and cooled, they can be handled easily. The sugar and spices stay on the nuts and there are no messy fingers.

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The post Sweet And Spicy TOASTED NUT MIX for the Holidays appeared first on Top Morning Recommendations.

Tap your foot

 
Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless.
 
Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
 
In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! So try these 25 easy tweaks—and get the slim body you want in no time.

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