Peanut Banana Chocolate Smoothie

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Prep Time 5 mins Course Breakfast, Drinks Servings 1

Equipment

  • Blender

Ingredients  

  • 1 cup almond milk sweetened
  • 1 banana ripened
  • 2 tbsp peanut butter
  • 1 tbsp cacao powder
  • 1 scoop pea protein powder
  • 1 tbsp oats

Instructions 

  • Put all ingredients inside a blender. Blend ingredients for 1 minute or until smooth.

Keyword almond milk, banana, chocolate, oats, pea protein powder, peanut butter, protein, smoothie

Peanut Butter Chocolate Banana Smoothie

Enjoy the flavors of peanut butter, chocolate, and banana in a smoothie. This smoothie is creamy and rich to brighten your morning.

  • Blender
  • 1 cup almond milk (sweetened)
  • 1 banana (ripened)
  • 2 tbsp peanut butter
  • 1 tbsp cacao powder
  • 1 scoop pea protein powder
  • 1 tbsp oats

  1. Put all ingredients inside a blender. Blend ingredients for 1 minute or until smooth.

Breakfast, Drinks
almond milk, banana, chocolate, oats, pea protein powder, peanut butter, protein, smoothie

Almond Banana Smoothie

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Packed with protein, this smoothie is great to consume post-workout. It is deliciously creamy and smooth with the incredible taste of almond butter and banana.

Prep Time 5 mins Course Breakfast, Drinks Servings 1

Equipment

  • Blender

Ingredients  

  • 1 cup almond milk
  • 3 tbsp almond butter
  • 1 banana ripened
  • 1 tbsp oats
  • 1 scoop pea protein powder
  • 1 tbsp flax meal

Instructions 

  • Put all ingredients inside a blender. Blend ingredients for 1 minute or until smooth.

Keyword almond, almond butter, almonds, banana, breakfast, protein, smoothie

Almond Butter and Banana Protein Smoothie

Packed with protein, this smoothie is great to consume post-workout. It is deliciously creamy and smooth with the incredible taste of almond butter and banana.

  • Blender
  • 1 cup almond milk
  • 3 tbsp almond butter
  • 1 banana (ripened)
  • 1 tbsp oats
  • 1 scoop pea protein powder
  • 1 tbsp flax meal

  1. Put all ingredients inside a blender. Blend ingredients for 1 minute or until smooth.

Breakfast, Drinks
almond, almond butter, almonds, banana, breakfast, protein, smoothie

Spine and Back Health and Nutrition

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Have you ever wondered what types of foods and habits can protect your back from injury and disease?

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If you have back pain, eating these foods will not only maintain spine health but, lessen inflammation and pain.

Disclaimer: Please consult your doctor if back pain persists or if you have chronic back pain.

Back and Spine Nutrition

Dr. Barry Goldstein, A New York chiropractor and nutritionist, created the ultimate “Spinal Health Grocery List – The Best Food For Back Pain“:

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Additionally, some foods are anti-inflammatory including tomatoes, olive oil, leafy greens, nuts, salmon, and cherries. Source: National Spine Health Foundation

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Dr. Goldstein claims these 4 foods will hurt your spine health:

“The No-Go List – Worst Food For Back Pain“

  • Red meats
  • Potatoes
  • Processed, fast foods
  • Foods high in preservatives (crackers, chips)

7 Healthy Habits to Protect your Spine

source: Spinehealth.org

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  1. Exercise
  2. Strengthen your core
  3. Maintain a healthy weight
  4. Have good posture
  5. Use proper form when lifting
  6. Sleep properly
  7. Quit smoking

You can do core strengthening exercises as part of your workout routine to maintain your spine health.

You can do core workouts in your car or in the office. Squeeze your core successively 100 times per rep. Do 1- 5 reps daily.

Maintain a healthy weight especially in the abdomen. Reduce weight so the spine does not have to support extra pressure which may negatively affect your posture.

Practice correct posture especially when sitting and lifting heavy weights.

Remember to place your pillow in a way that supports your shoulders.

Keep your body healthy by protecting your back and spine!

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What can you do to maintain your spine health?

Best YouTube Channels that Teach You Anatomy

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3 minute read

If you are a Pre-med student studying Anatomy, I highly recommend you check out these YouTube channels to maximize your understanding.

Pro tip: Learn Anatomy and Physiology from a wide variety of resources in order to hear people explain the concepts in different ways.

Here are helpful YouTube channels to watch when studying for Anatomy and Physiology:

1. Dr. Matt and Dr. Mike

Dr. Mike and Dr. Matt’s YouTube channel has helped me the most in learning Anatomy in college.

They are passionate Anatomy lecturers in Griffith University, Australia who have put up their videos to help students learn Anatomy on YouTube.

Dr. Mike explains simplifies difficult concepts and explains them exceptionally well.

He even draws simplified diagrams to help you understand the information.

They even have a Medical Anatomy podcast that ranked in the top 10.

Dr. Matt and Dr. Mike’s videos focus on Anatomy, Physiology, Pathophysiology, Pharmacology, Biochemistry, Biology, and Embryology.

If you are studying Anatomy and Physiology in college I highly recommend Dr. Mike and Dr. Matt’s YouTube channel.

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2. BioDynamics Vienna and Muscle and Motion

It’s hard to memorize what each muscle does and where it is located.

BioDynamics Vienna can help you tremendously in learning the Anatomy and Physiology of muscles.

This channel provides you with videos of each muscle along with their movements.

Muscle and Motion is a similar channel that can help you to visualize and remember each muscle movement of individual muscles.

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3. Amoeba Sisters

Are you confused on the molecular aspects of Anatomy like lipids, proteins, and carbohydrates?

If yes, the Amoeba Sisters is here to save you from pulling your hair out.

This channel will aid you at the beginning of your Anatomy course.

You can find videos on molecules, proteins, lipids, cell structure, carbohydrates and more.

Their illustrations are engaging and comical. The Amoeba Sisters explain the concepts in a manner that is easy to understand.

You will have a blast learning molecular Anatomy with the Amoeba Sisters.

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4. Bozeman Science

Mr. Andersen is the host of the YouTube channel, Bozeman Science.

He does videos about many science subjects like Anatomy, Chemistry, Physics, Biology and more.

He references cultural phenomenon like Dora the Explorer, Facebook, Jimi Hendricks, and Email in order to draw analogies between difficult concepts and make them easier to digest.

Mr. Andersen even does a review with you at the end of the video to summarize the concepts. This recall method helps you learn the material faster.

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Chocolate Blueberry Smoothie

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This Chocolate Blueberry Smoothie will not only detoxify your body but also keep your cravings at bay. Pea protein powder helps build your muscles post workout. Enjoy the ultimate combination of chocolate and blueberry in this shake!

Prep Time 5 mins Course Breakfast, Drinks Servings 1

Equipment

  • Blender

Ingredients  

  • 1 cup almond milk
  • 1/3 cup blueberries
  • 1 tbsp almond butter
  • 1 banana ripened
  • 1 tbsp oats
  • 1 tbsp cacao powder
  • 1 tbsp flax meal
  • 1/4 tsp vanilla extract
  • 1 scoop pea protein powder

Instructions 

  • Put all ingredients in a blender. Blend for 1 minute or until smooth.

Keyword almond butter, almond milk, banana, blueberries, cacao powder, flax meal, oats, vanilla extract

The Ultimate Chocolate Blueberry Protein Shake

The Ultimate Chocolate Blueberry Protein Shake will not only detoxify your body but also keep your cravings at bay. This shake is packed with pea protein powder to help build muscle post workout. What are you waiting for? Enjoy the ultimate combination of chocolate and blueberry in this shake!

  • Blender
  • 1 cup almond milk
  • 1/3 cup blueberries
  • 1 tbsp almond butter
  • 1 banana (ripened)
  • 1 tbsp oats
  • 1 tbsp cacao powder
  • 1 tbsp flax meal
  • 1/4 tsp vanilla extract
  • 1 scoop pea protein powder

  1. Put all ingredients in a blender. Blend for 1 minute or until smooth.

Breakfast, Drinks
almond butter, almond milk, banana, blueberries, cacao powder, flax meal, oats, vanilla extract
https://www.ellefait.com/cook/

Healthy Olive Baked Salmon with Dill

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The Ingredients

  • 4-7 salmon fillets
  • 1/3 cup olive oil mayonnaise
  • 4-7 small pitted olives
  • 1/4 tsp salt
  • A pinch of pepper
  • 1 tbsp of fresh dill leaves

Directions

  1. Pre-heat oven to 350 F (cook times may vary).
  2. Put salmon on baking dish and sprinkle with salt and pepper. Spread the mayonnaise until it completely covers the salmon. Add the olives and dill.
  3. Place baking dish in oven for about 20-25 minutes. Serve hot with vegetables.

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