Paleo Sweet Potato Pancakes

I was really craving a nice hefty breakfast the other day, and I wanted pancakes! I didn't want any old regular pancakes.  I needed sweet potato pancakes. I like substituting sweet potatoes anywhere I can. It is high in Vitamin A and other vitamins and minerals versus ingredients that are white flour...barely nutrient dense food. So this is how I did it--

Information: Serves: 2, Gluten-free, Paleo, Dairy-free

What you will need:

• 1 cup - of sweet potatoes or yams, mashed
• 2 tbsp - of Pamela's pancake mix flour or coconut flour
• 2 tsp - of ground cinnamon
• 1/2 tsp - of baking soda
• 1/2 tsp-  of vanilla
• Coconut oil, to grease the pan
• 3 - eggs

Directions:

Step 1

Measure out the mashed sweet potatoes or yams. Mix together with eggs in stand mixer. 

Step 2

Mix in the rest of the ingredients (except coconut oil) until smooth

Step 3

Put coconut oil in the frying pan and heat the frying pan over medium heat. Add the sweet potato pancake mixture to make any size pancakes you desire. Make sure to cook throughly.

Thats it! Its as simple as that. You can sprinkle on some cinnamon to the finished product and add a splash of any type of syrup that follows your diet plan. 

How I passed the ACSM CPT exam - Military wife

Well guys! I did it! I passed the American College of Sports Medicine Certified Personal Trainer exam and I could not be more proud of myself. A little background of myself:

I grew up as a 'tom boy.' I was the only girl out of 4 kids in our family. But don't worry I was not treated as the princess of the family..I had to mow the lawn like everyone else! I was always involved in sports growing up from gymnastics to basketball to cheerleading to track and to my biggest passion swimming. I swam throughout high school and received a athletic scholarship for swimming. In college I graduated from the College of Charleston with a bachelors degree in Physical Education with a concentration in Health Promotion. I am currently a USA swimming swim coach. I have always had a passion for fitness and health and I believe that getting my CPT is just the natural progression of all of that.

Now-- Since I am a military wife and my husband is less than a O-3 I was able to utilize MYCAA. This is a military spouse financial assistance for certifications and/or degrees that further your career. This allowed me to pay for all of my study materials, webinars, and exam fees without any out of pocket expenses! This program is incredible! I was able to save $135 for all three books. $240 for the 6-week webinar. $280 for the exam. I was able to save a total of $655 dollars!!  

I chose ACSM due to its high quality certification that it provides you, the fact that MYCAA covered all of this certifications expenses, and is certified through the National Commission for Certifying Agency (NCCA).

My timeline:

1. Contacted MYCAA in October- Did the whole process of registering myself, contacting my counselor, and creating a academic plan in conjunction with MYCAA and ACSM. 
2. In late October I received my books and registered for my webinar
3. Right away I began my webinar
4. Finished webinar in mid-December
5. Studied off and on 
6. Registered for my exam in mid-March
7. Took the exam April 2nd

How I studied:

I probably should of studied more than I actually did. I studied like I did in college..here and there and a lot the few days working up to the exam. Old habits die hard I guess. I did buy the ACSM study Personal Trainer Study Guide. and I also downloaded pocket prep cpt. This app was great because I was able to take practice tests whenever I wanted to. Tests from 5-400 questions. Read Section 3 in the Guidelines for Exercise Testing and Prescription.  Read as much of the ACSM Resources for the Personal Trainer as you can possibly bear. Read the whole thing if you can. But focus mainly on the planes of motion, last chapter in business, anatomy, exercise physiology, and kinesiology. 

What you need to know for the exam:

• Equations:
• BMI with inches-- Lbs/height (in) x height (in) x703
• How to calculate target body fat with given weight and body fat %. Find out how much they should weigh with given target body fat %. 
• How to calculate HRR
• How to calculate target heart rate with given percentages.
• How to calculate METS
• How to convert inches, cm, m, kg, lbs
• Words
• Ambivalent
• Spirometer
• Self-efficacy
• Negligence
• Superset
• Pyramid
• Concepts to know:
• Risk Stratification!!!! Very important
• Exercise Prescription! Read Section 3 of your Exercise Prescription small book
• General Population
• Pregnancy
• Children
• Older Populations
• Know about business plans
• Negligence
• Transtheoretical Behavior Model
• Motivation - Intrinsic/extrinsic
• Eccentric/Concentric
• Running up a hill/Running down a hill- What the quads and hamstrings are doing
• Uphill: Quads Concentric. Hams Eccentric. Down: Quads Eccentric Hams Concen
• Liability
• Most cost effective form of advertising
• Rotator Cuff muscles (SITS) and their functions
• Deltoids and anterior, posterior, and middle head functions
• Abduction/Adduction
• Spotting Techniques. This is in the main textbook and youtube some videos for a visual.
• Macronutrients
• How many calories are in each macronutrient. 
• Protein- 4, Carbs- 4, Alcohol- 7, Fat-9. 
• Recommendation for exercising in humid heat
• Client Assessment
• Planes of Motion and what plane your body moves in
• Flow of blood through the heart

Advice

Please know that this is a hard certification. Go ahead and humble yourself now. You do need to study even if you do have a bachelors degree in exercise science and/or a gym rat for a while. Think about needing to know this information for your future clients, not just to pass the exam. The more you can learn the better. This certification does not do as great of a job helping your create workout plans or how to actually do or teach the exercises. My advice is to go to a gym and learn and do these exercises yourself. Get taught by a personal trainer. Or even better..be a student before you become a teacher. Hire a personal trainer and learn what you like what you don't like how you will do better or do things the same. I learn best by doing, and I think this is the best way. I know I would never be as good of a swim coach if I never was a swimmer. 

Good luck in all of your endeavors. If you have anything to add to this blog I am all ears!

Cheers!

Cardio : Weight Baring ratio workout

I missed Monday's workout due to the fact that this weekend I went on a overnight backpacking trip. My body felt a little used up and not ready for a high intensity workout. Today's workout was a little bit different than others I have done in the past. This was set up to make it be as hard as you are willing to make it.

What you will need:

• Weighted Bar
• Box 
• Rower 
• TRX

Cardio : Weight Baring

Everything is 3 minutes total. Cardio will be done straight through for 3 minutes and the weight baring exercise will be broken up per minute.

3 minutes                                                 3 minutes: 1 minute per exercise            

Row                                                         TRX

Goal: 750 meters                                      Chest Press, Squat Row, Bicep Curls

Jump Rope                                               Weighted Bar

Goal: 300                                                   Shoulder Press, Tricep Extension, Row

Suicide Run                                              Body Weight

Goal: 6                                                       Plank, Right Side Plank, Left Side Plank

Box Jumps                                                Box

Goal: 60                                                     Decline Push-ups, Dips, Toe Taps

Goal for the weight baring exercises are to do as many as you can in one minute. Give yourself a minute in between your weight baring exercise and your new cardio workout. Only give yourself 30 seconds between the cardio and the weight baring exercises. 

This is a great workout that will get your heart pumping! 

                            

Skinny No flour cookies

Tonight after dinner I was craving something sweet without being unhealthy or making me feel gross. I know I do have a roll of Girl Scout cookies in my freezer right now, and I am trying to avoid eating them as much as possible. I'll just make sure to give them to my friends who come and visit me at my house right? Ha, just kidding…

What you will need:

• 2 ripe bananas
• 1 cup of rolled oats
• 1/4 cup of raisins
• 1 tbsp of honey
• 1/4 cup of walnuts, chopped

Instructions:

This recipe is very SIMPLE! 

• Pre-heat oven to 350 degrees

• All you need to do is combine all of the ingredients in a bowl together. Make sure all of the banana is mashed completely. I used a hand blender to combine all of the ingredients together.

• Spoon it out evenly on a greased baking sheet

• Bake for 15 minutes

The final result were sweet and chewy cookies that really curved my sweet tooth that I was having. YUMM!!! I have a feeling I am going to be making these a lot. 

Crossfit Style Workout- No equipment needed!!!

15, 12, 10 reps with suicides

This workout was hard! I am not sure if it was just super high intensity, or if it was because I had too much fun Saturday night at my friends Bachelorette party. This workout might of hurt more due to 'extending' myself too much Saturday, ha! No regrets though! 

Equipment:

• Heavy weighted bar- About 30% of your body weight 
• Mat
• Area to run at least 45 yards

The concept of this workout was to do a set amount of reps then immediately afterwards to an exercise to failure. Failure means you no longer can go anymore while keeping the same speed or pace. 

Every workout you will do three times through. First round is 15 reps, then 12, then 10 reps. After each round you do 1 suicide. 

Exercise                                                                   Failure

Back Squat w/ weight                                        Plyometric Squat

                                          -1 lap of suicides-

Shoulder Press w/ weight                                   Push-Ups

                                          - 1 lap of suicides-

V-up Sit ups                                                        Regular Sit-Ups

                                          -1 lap of suicides-

Dead Lifts                                                           Burpees

                                           -1 lap of suicides- 

Explanation:  You will start out with 15 reps of back squats, then do plyometric squats until you can no longer do them. Then you will do 1 lap of suicides. Then you will do 12 reps of back squats with weight. Then plyo squats. Then 1 lap of suicides. Then 10 reps of back squat. Plyo squats to failure. Then 1 lap of suicides. Continue this with the shoulder press, v-up sit ups, and dead lifts until you have completed the workout. 

Back Squat

Shoulder Press

V-Up Sit Ups

Dead Lift

Strawberry, Banana, date, and almond smoothie

        This morning I randomly decided to try to make a smoothie. I pretty much went to my pantry and my fridge and brought out things that I thought would go well together. I wanted something sweet, healthy, and packed with protein. Here is what I came up with:

Serves: 2

What you will need:

• 1/2 Ripe Banana
• 7 Strawberries
• 1 Tablespoon of Coconut Oil
• 1 Tablespoon of Almond Butter
• 1 Date, pitted
• 1/2-1 scoop of Whey Protein (optional)
• 1/2 cup of Almond Milk
• Add ice (I used 5 cubes)

Directions:

• Place all ingredients in your blender

• First use the 'crush ice' function on your blender until all of the ice is crushed down to a small size
• Then use the 'liquify' option and blend for about 30-45 seconds
• Then it is ready to eat/drink!!

Nutrition Facts:

• Calories: 189
• Protein: 10g
• Calcium: 60%
• Carbohydrates: 16
• Sugar: 6.5g

**Remember most of the sugar comes from fructose**

Kristen Approved!!

Steamed Fish with Soy Sauce and Sesame Oil

                          One of the best and easiest things you could do for yourself is to add more fish to your diet. Fish is low in calories, high in omega 3 fatty acid, high in protein, high in calcium, high in phosphorus, and in many other minerals. When looking for a good fresh fish look for LOCAL fish. That means if you live in the United States get a fish that has been swimming in the waters near you.

This recipe is very simple and very healthy for you. I served this fish with some brown rice and sprinkled wasabi seaweed on top.

What you will need:

• Four 6 oz. fillets of white fish (flounder, sole, cod, snapper) I used cod
• Soy Sauce
• Hot toasted sesame oil
• Or regular sesame oil and sriracha (this is how I did it)

Directions:

• Fill the bottom of a steamer pot with water and bring it to a boil
• Turn the heat to medium and place the steamer basket inside the steamer pot. 
• After you place the steamer basket in place the fish on a small plate, parchment, or on top of cabbage leaves. This will keep the fish from sticking to the basket)-- I used a plate

• Steam fish for 5-7 minutes 

• Transfer the fish to a plate and finish it with a few drops of soy sauce, sesame oil, and sriracha. Sprinkle with seaweed (optional)

This dish was light and had a little zing to it thanks to the sriracha. 

Flavorful Thai Chicken Burger

                    Holy cow! Honestly when I was thinking chicken burger I really wasn't thinking it was going to have much taste at all. I have had turkey and chicken burgers before and they were always missing that pizzaz that most beef burgers have. The great thing about this recipe is that it has everything that a beef burger does without all of the health side effects and the heavy feeling you feel after you eat one. So this how you make this delicious chicken burger…

What you will need:

• 1 pound of ground chicken
• 2 cloves of garlic, very finely minced
• 2/3 cup of cilantro, finely chopped
• 2 shallots, very finely minced
• 1 teaspoon very finely minced red chili
• 2 teaspoons fish sauce
• 1/2 teaspoon coarse sea salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons neutral oil (canola, grape seed, or safflower oil)

Directions:

• Throughly mix the chicken with the garlic, cilantro, shallots, red chili, fish sauce, salt, and pepper. 

• Form the mixture into 4 burgers each about 3/4 inch thick

• Heat a grill or stove top pan to medium heat. 
• Rub each burger with the oil
• Grill for about 8 minutes on the first side, and about 5 minutes on the other side.
• I used a George Foreman grill and cooked until center was no longer pink. About 5 minutes.

This serves 4 people. Serve with a side salad or on a gluten-free bun. :)

***Remember this is chicken so it can not have any pink in the middle of the burger. ***

Zingy and Healthy Tuna Salad

             Today in Washington the rain is coming in sideways and the sun is no where to be found. I was looking for something to eat that was light and healthy. I have been perusing through my new cookbook from Gwyneth Paltrow called "It's All Good." This is a cookbook based around delicious, easy recipes that will make you look good and feel great! I came across this recipe and I decided to give it a shot. I might be adding some more recipes from her cookbook as well. So look out!

What you will need:

• 1/2 cup of silkened tofu or 1/4 cup of Vegenaise. Or You could always use olive oil based Mayo
• 2 teaspoons of Dijon Mustard
• 1 tablespoon of freshly squeezed lemon juice
• 8 oz. of tuna packed in olive oil or water. (I used water)
• 4 cornichons, finely diced
• 1 tablespoon finely minced white onion
• A pinch of ground celery seed
• A big pinch of coarse sea salt or kosher salt
• A few healthy grinds of black pepper

Directions:

• If you are using tofu, puree it in a blender or a food processor with mustard and lemon juice. 

• If you are using vegenaise or mayo all you need to do is simply whisk together the ingredients.

• Dice up your onion and cornichons

• Combine with the rest of ingredients in a mixing bowl. Make sure to break up the tuna. 

• Serve on a bed of greens or gluten free bread. I chose gluten free tortillas!

This tuna salad was very light and zingy. It is very delicious and easy to make. 

Prime number count down

Howdy!!! Okay I have to admit. I rocked todays workout. I feel invincible even after the workout. Maybe its the coffee that I drank before the workout…either way…I feel fantastic!

WHAT YOU WILL NEED:

AREA UP TO 30 YARDS

WEIGHTED BAR- 20% OF YOUR BODY WEIGHT

KETTLE BELL

THE WORKOUT:

Repetitions: 17, 13, 11, 7, 3 = So total there are 5 rounds

Exercise: Back Squat

                Shoulder Press

                Low Row

                Dead Lift 

Explanation: So the first round you do every exercise 17 times then…

Transition: Frog jump burpees 15 yards

                  Walking lunges 15 yards

Explanation: After you do the 30 yards of the transition exercise you then get to the area where your Kettle bell is and then you begin the kettle bell exercises. 

Repetitions: 17, 13, 11, 7, 3 = Total of 5 rounds 

Exercise:  Kettle Bell Swing 

                 Kettle Bell Squat (hold the kettle bell at chest level doing a squat)

                 Kettle Bell Stationary Lunge Right Leg

                 Kettle Bell Stationary Lunge Left Leg

Explanation: The first round you do 17 times through each exercise then you do the same transition as last time just switched. 

Transition: 15 yards of walking lunges

                  15 yards burpee frog jumps

Explanation: After you complete your first round you then go down to 13 reps..then 11…then so on. 

If you are really in shape this should take you about 30 minutes. 

Enjoy!!!

If you still have more energy give this a try:

This is the same count down concept..

17, 13, 11, 7, 3

5 Rounds

Burpees

Push-Ups

Plank X

 (in plan position knee comes up to your opposite elbow each side)

Side plank dips

(in elbow side plank position and drop your hip to the round each side)

  

Enjoy!!!

The 100 second workout

This is a great workout that you can customize if you are looking for strength or endurance with your weight training.

What you will need:

• 1 mat
• 1 Box or Step up box
• 1 weighted bar that is 30% of your body weight 

The exercises in a row:

Back Squats

Push-ups

Dead lifts

Dips

Box Jumps

Each exercise is 4 rounds

Rounds:  Work : Rest

1. 80 Seconds : 20 Seconds
2. 60 Seconds : 40 Seconds
3. 40 Seconds : 60 Seconds
4. 20 Seconds : 80 Seconds

The goal is to do as many reps in all four rounds as possible. 

How much protein should you intake?

             

                Once you begin a workout routine where you want to begin to gain muscle you might look into adding additional protein to your diet. But how much do you need? And how much is too much? If you are an athlete or a new gym rat your diet now might not be meeting your protein needs.

So how much do you need?

This is how you calculate your protein intake:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number 1-if you are under stress, 1.3- if you are pregnant, 1.3- if you are recovering from an illness, 1.8- if you are involved in consistent and intense weight or endurance training.

Example: 145 lb female who is a regular exerciser and lifts weights
145 lbs/2.2 = 65kg
65kg x 1.5 = 97.5 gm protein/day

OR use this protein calculator 

If you are wanting to calculate your protein based off of what you burn please refer to my previous page where you can find your Basal Metabolic Rate to see how much you burn per day. 

Once you add protein to your diet make sure to increase your water intake. When you eat more much protein, water is taken away from your large organs to digest and breakdown the protein. If you do not increase your water it might cause your organs harm or worse begin to shut down. So make sure to drink your water!!

10 Ways to feel lighter and healthier through your diet

       

          Through the latter half of last year I started on really listening to my body and actually starting to give it what it wanted and needed. I finally listened to body and realized that a lot of dairy didn't really mix well with me all the time. Additionally I also stopped taking in so much wheat. Even though I was eating 100% whole wheat bread and pasta it still made me puff up and feel bloated. I realized that if I cut out the wheat in my life I would feel so much lighter and happier. So even though I do not have any diseases that cause me to be gluten free, I have found out that any of my carbs that are 'gluten free' clearly happen to not have wheat. So therefore...I am looking for the gluten free versions of everything now.

Cut out or limit your dairy intake

As I said before for some people dairy just does not sit well on your stomach. Thankfully there are a lot of actually tasty alternatives to cows milk dairy. A important thing to note is that Almond milk actually has more calcium than cows milk.

Increase your fruit and vegetable intake

This is a no-brainer, but you have to do it! According to www.choosemyplate.gov fruit and vegetable servings depend on your age. Please refer to these links to figure out how much you should intake. 

FRUITS: http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf and 

VEGETABLES:http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetables-amount.pdf.

I have a good idea...take a can of soup and add a handful of spinach and cook it down while you heat the soup up. It will help fill you up and adds more vegetables in your day. 

Drink more water

Drinking more water helps wash out the toxins in your body and actually helps you not hold on to so much water weight. You should be drinking 8 glasses of water or more a day. Here are some tips to increase your water intake:

• Drink a glass of water when you get up in the morning, before you have coffee or tea.
• Keep a cup or water bottle by your desk at work. Take several sips of water each hour. If you don’t have a desk job, carry a container of water with you, and take sips throughout the day.
• Take a sip whenever you pass a drinking fountain.
• If you get tired of drinking plain water, add a packet of sugarless flavoring to your water. Or put a slice of lemon or lime in plain or sparkling water.

Cut out or limit your wheat and gluten intake

If you saw my previous post I have started making my own homemade gluten free bread to try to keep my life as 'normal' as possible through my food with still limiting my wheat and gluten intake. Thankfully now companies are jumping on the gluten free band wagon. If you go to grocery stores healthy area you will see many gluten free products such as bagels, bread, snacks, and pasta. Doing this will make you feel lighter and carry around less water weight. Unfortunately the gluten free bread and bagels at the grocery stores are still pricey, but the pastas are just about the same price as the gluten type pastas. 

Cut out or limit your sugar intake

Sugar = BAAAAD. Sugar is addictive. And on top of that it turns into fat if it is not burned. Most Americans take in way more sugar than they could ever burn so if you limit it from the beginning that means less to burn later. Easy way to decrease your sugar while not really changing the taste of your foods is to include Truvia into your diet. It is a zero calorie natural sweetener. Please try to stay away from artificial sugars, there is not enough research out there to know what it actually doing to our bodies.

Please watch this video on our sugar addiction:

Increase the amount of fish you eat

One of the healthiest ways of eating is the Mediterranean diet. This diet limits the red meats and increases the healthy oils and the amount of fish in your diet. The benefits of fish are the Omega-3 and 6's and the lower amounts of calories that fish provides versus red meats. When looking for fish at the grocery store please look for fish that are domestic and are free of mercury and other toxins that fish intake. 

Cut out processed foods

One of the best tips I have ever received is to stay on the perimeter of the grocery store. The perimeter has your breads, milks, fruits, vegetables, and meats. Try to challenge yourself to stay in the perimeter and make a grocery list just from these foods. 

Grocery shopping rules to live by:

• Shop the perimeter
• Choose "real" and whole foods such as 100% whole wheat, fruits, and vegetables
• Steer clear of foods with cartoons on the label. 
• Avoid foods with more than 5 ingredients, artificial ingredients you can not pronounce. 

Use food substitutions to your benefit

Substitutions are great when you are wanting to cut calories and eat healtier, but still have the same taste as your traditional dishes. Some substitutions that I personally have made are:

• Mayonaise ----> Vegenaise. 
• Vegan mayonaise. No cholesterol. No additives or preservatives. Non-GMO.
• Comparison chart: Mayo vs Vegenaise
• Butter ----------> Smart Balance butter OR grass fed cows butter
• White pasta/bread ---> 100% whole wheat OR Gluten free

Other substitutions:

Add vitamins and supplements to your diet

The changes that I have taken to make myself healthier this past year through vitamins and supplements  is Juice Plus. These are fruits and vegetables that are picked at the peak of freshness and then dehydrated and turned into a capsule form. This is great as an insurance for myself when I do not get in the fruits and vegetables that  I need every day. For more information about Juice Plus please go here: http://kristenturk.juiceplus.com. 

On top of Juice Plus I just recently started taking Reichi mushroom capsules. Reishi mushroom is used for boosting the immune system; viral infection such as the flu (influenza, swine flu, and avian flu; lung conditions including asthma and bronchitis; heart disease and contributing conditions such as high blood pressure and high cholesterol; kidney disease; cancer; and liver disease. It is also used forHIV/AIDS, altitude sickness, chronic fatigue syndrome (CFS), trouble sleeping(insomnia), stomach ulcers, poisoning, and herpes pain. Other uses include reducing stress and preventing fatigue. For more information about Reishi mushroom please go to: WEBMD.

Another great vitamin that I plan on adding to my diet is Vitamin D. Currently there is a vitamin D deficiency pandemic going on in America due to the lack of sun exposure and foods that contain vitamin D. Information on Vitamin D.

Use healthy oils

There are so many healthy oils out there that actually make your food taste better!

The benefits of using healthy oils are for people that have high cholesterol and/or are trying to cut the fat in your diet, oil substitutes can be your best friend. High cholesterol is a contributing factor in having a higher risk of heart disease. Oil substitutes also cut the amount of fat in your recipes. Lowering your fat consumption is an easy way to cut calories and lose weight.

By using oil substitutes in your favorite recipes you can cut your fat intake and lower your cholesterol without damaging the flavor of your food. Lower cholesterol can also lower your risk of heart disease. Since using oil substitutes properly can improve your health without hurting the flavor of your food you have nothing but the stuff that is bad for you to lose.

Some great oils to use:

• Coconut oil: Coconut oil is full of flavour and has nutrients like vitamin E, K and iron that are retained at high temperatures.
• Flax seed oil: Flax seed oil is full of essential omega-3 fatty acids. You can use it unheated in shakes, salad dressing, cereals or on toast.
• Ghee: Ghee is a butter that is free of impurities and cholesterol. However, use sparingly if you are trying to lose weight. It is also very calming to the nervous system.
• Grapeseed oil: This oil maintains its healthy properties known to fight cancers and lower cholesterol at high temperatures.
• Hemp Oil: Just like flax seed oil, hemp oil is full of the essential omega-3 fatty acids and should be used unheated.
• Olive Oil: Olive oil is usually readily available, affordable and cooks well at high heat without losing its nutritional value. It is also known to lower your risks of heart disease -- and tastes great on salads or as a sauce.
• Sesame Oil: Sesame oil is a bit more expensive, but you only need to use a little for a lot of flavour. It also has a lowering effect on blood pressure.

I hope these recommendations can help you feel and be a healthier and happier you!

•