Breakfast tips, recipes ideas and reasons for not skipping it.

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Cinnamon Granola Recipe

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Recipe for Cinnamon Granola

This delicious, gluten-free Cinnamon Granola recipe is perfect for breakfast because it’s easy to make and can be stored for weeks. The ingredient list below is enough to make eight servings.

Ingredients:

2 ¼ cups rolled oats (certified gluten free)
¼ cup slivered almonds
¼ cup pumpkin seeds
½ cup sunflower seeds
2 tbsp grapeseed oil
2 tbsp maple syrup
¼ tsp almond extract
½ tbsp pure vanilla extract
1 tbsp cinnamon

Directions:

  • Preheat oven to 325°F
  • Mix grains, nuts and seeds together on a large baking tray
  • Combine remaining ingredients together in a saucepan and heat briefly
  • Pour over nut/oat mixture and toss well to coat
  • Bake for 45 minutes until lightly toasted. Stir every 15 minutes to brown evenly
  • Cool before storing in airtight container

A Full Day of Spa Cuisine Recipes

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Spa-CuisineThere has been a lot of talk about “spa cuisine” in the past year and some people are questioning just exactly what the phrase means. Some assume it’s vegetarian or flavorless or served in tiny qualities. Others wonder if it’s new-age “superfood” or supplemental vitamins. In actual fact, spa cuisine can include meat, it’s delicious and, at Mountain Trek, it’s served in perfect portions at the right times during the day so your body doesn’t crave non-essential foods. From a scientific perspective, spa cuisine utilizes the natural elements, nutrients, and minerals in food to assist the body so that it can function at an optimal level of vitality. In layman’s terms, it looks colorful and tastes delicious! You’ll find little-to-no processed or refined ingredients in spa cuisine, and in many instances, a lot of what you’ll be consuming is locally grown or raised and seasonally appropriate. At Mountain Trek, you’ll discover that every single one of our meals is well-balanced and amazingly tasty. In fact, we have an on-site nutritionist who ensures the ideal amount of protein, carbohydrates, fruits, and vegetables are consumed throughout the day, and at specific times of day, while our chef is always discovering new and delicious ways to prepare the dishes. To learn more about meal composition and timings read our Healthy Eating Tips blog. But if you’re looking for a daily sample of delicious spa cuisine, we’ve included three recipes below for breakfast, lunch, and dinner. Bon Appétit!

Breakfast

Manna Bread Breakfast RecipeManna Bread Breakfast

Manna Bread is made with whole sprouted grain berries and pure water – a far cry from the heavily processed bread you find in most supermarkets. Manna bread can come in rye or multigrain or varieties and is available at your local health food store. Loaves tend to be smaller but that’s because Manna Bread is more dense and filling. At Mountain Trek, we’ll typically serve men three half-inch slice in the morning while women receive two slices. Women’s portion – serve with:

  • 2 slices smoked cheese (equaling ½ oz. or 14 grams)
  • 2 slices avocado
  • 3 slices tomato
  • 1 tbsp almond butter
  • Alfalfa sprouts

Men’s portion – serve with:

  • 3 slices smoked cheese (equaling ¾ oz. or 21 grams)
  • 3 slices avocado
  • 3 slices tomato
  • 1 tbsp almond butter
  • Alfalfa sprouts

Lunch

Kootenay Mushroom Barley Lentil Soup

Kootenay Mushroom Barley Lentil Soup

This recipe tastes best when you use freshly picked mushrooms from the forest floor, like we do at Mountain Trek. Whatever mushrooms you use, though, this recipe (which serves 4) will be sure to delight and fulfill.

Ingredients:

  • 1 ¼ cup yellow onions, diced
  • 2 cloves garlic, chopped
  • 1 tbsp butter
  • 1 tsp grapeseed oil
  • 2 cups mushrooms, sliced
  • 1 cup celery, sliced
  • 1 cup carrots, finely chopped
  • 2 cup spinach
  • 1/3 cup barley
  • 2 ½ tbsp red lentils
  • 2 ½ tbsp sherry
  • ¾ tsp fresh rosemary
  • ¼ tsp black pepper
  • ¾ tsp paprika
  • ¾ tsp salt
  • ½ tsp thyme
  • 3 ½ cups veggie stock
  • 1 whole bay leaf
  • 2 ½ tbsp parsley
  • ½ tbsp Bragg’s or tamari sauce
  • 2 tbsp flax oil
  • 1/8 tsp cayenne

Directions:

  • Heat oil and butter in a large soup pan.
  • Add onions, celery, carrots, and sauté until translucent.
  • Add mushrooms and garlic and sauté until translucent.
  • Add barley, lentils and spices and sauté for 10 minutes.
  • Add stock and let cook over medium heat for approximately 30 minutes or until the barley is done.
  • Add Bragg’s, sherry, flax oil, and parsley.
  • At Mountain Trek, our portions are typically two cups for men and 1.5 cups for women.

Dinner

The Kootenay Bowl

The Kootenay Bowl

This easy-to-make dish is as colorful as it is delicious. It serves four.

Tofu + Marinade:

  • 1 ½ blocks (600 grams) herbed tofu, cubed. (By freezing, thawing, and then squeezing the excess water from the tofu its texture changes, allowing it to absorb the marinade.)
  • 2½ tbsp tamari
  • 2½ tbsp grapeseed oil
  • 2½ tbsp apple cider vinegar
  • ½ tsp garlic powder
  • ¼ – ½ tsp. rosemary powder
  • Blend the above ingredients and marinate cubed tofu in it for at least 2 hours before cooking.
  • Reserve some marinade for cooking tofu.

Dressing:

  • 2 tbsp nutritional yeast flakes
  • 2½ tbsp water
  • 2½ tbsp tamari sauce
  • 2½ tbsp apple cider vinegar
  • 1 large clove garlic, minced
  • 2 tbsp grapeseed oil
  • 1 tbsp tahini Blend above ingredients and serve on the side.

The Bowl:

  • ½ cup quinoa cooked in 1 ¼ cup water
  • 4 cup mixed greens
  • ½ cup beets, grated
  • ½ cup carrots, grated
  • ½ cup red cabbage, shredded very fine
  • 4 large cherry tomatoes, halved 2 tbsp sunflower seeds, toasted 4 pinches alfalfa sprouts
  • Rinse quinoa well and cook until tender (about 12-15 minutes).
  • Sauté tofu in a small amount of the marinade until browned on all sides.
  • Place greens on the bottom of each bowl, put quinoa on top of that, then add rows of carrots, beets, and red cabbage.
  • Sprinkle with sunflower seeds; add tofu, sprouts, and tomatoes.
  • At Mountain Trek we serve the following portions: women receive 7 cubes of tofu, 1/4 cup of cooked quinoa and 1 1/2 tbsp of dressing; men receive 9 cubes of tofu, 1/3 cup cooked quinoa and 2 tbsp of dressing.

To find more Mountain Trek recipes and to get the shopping list for these recipes, download our Habits 2 Health App now.

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Why Potassium is so Important for your Body

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fitness classes in gymA few weeks ago we published a blog called “Electrolytes: Myth-Busted” in response to a question posted on our Facebook page by a Mountain Trek alumni. The article garnered huge interest and prompted another alumni, James, to ask, “Please speak more on potassium.”

So herewith are the facts everyone should know about potassium and how this important mineral applies to your overall health.

What is potassium?

This mineral is one of the main electrolytes in your body (others include sodium, chloride, calcium, and magnesium). Electrolytes are electrically charged particles that our cells use to maintain voltage across our cell membranes and carry electrical impulses to other cells.

What does it do?

Potassium aids nerve conduction, muscle contraction and heart beat regulation. It also helps maintain normal blood pressure by blunting sodium’s effects and ensures proper fluid balance between your cells and body fluids.

Why is it important?

In addition to helping maintain a proper fluid balance in your body, potassium also performs the following functions:

  • Keeps the blood from clotting
  • Maintains the body’s pH balance
  • Carries nutrients to the cells
  • Protects the stomach lining from the damage that could be caused by stomach acids
  • Maintains healthy blood pressure
  • Promotes heart health
  • Preserves bone health

Raw almondsWhat are some sources of potassium?

Potassium is found in a wide variety of foods but bananas are the ones most famously associated with the mineral. Other sources include:

  • Citrus fruits and tomato juice
  • Melons
  • Leafy greens
  • Broccoli
  • Avocados
  • Almonds and peanuts
  • Raisins and prunes
  • Milk
  • Sweet potatoes and legumes like lima and kidney beans are also high in potassium.
  • Interestingly, sports drinks are typically a poor source of potassium.

Why should you be aware of your potassium levels?

When you sweat (whether from working out, sitting in a sauna or living in a climate with hot, humid temperatures) your perspiration releases potassium out of the body. These decreased levels can lead to adverse effects such as muscle cramping, weakness, fatigue, heart palpitations and constipation. The good news is that potassium is easy to replenish and most people do so by maintaining a diet that includes the above foods. For example, eating almonds after you work out or detoxify in a steam room will help replenish your stores.

When is potassium harmful?

Too little potassium is just as dangerous as too much. A short-term deficiency can cause elevated blood pressure and muscle cramps but on a chronic level (hypokalemia) it is associated with a risk of high blood pressure, heart disease and strokes. If your kidneys are working normally, they’ll regulate the amount of potassium that your body needs but people with diabetes who have kidney disease, for example, need to be especially careful of their potassium intake, as levels can get too high in the body (hyperkalemia), which can, in turn, damage the heart.

What is the suggested intake of potassium?

The recommended intake for adults is 4,700 milligrams daily. People who eat a healthy diet will get enough potassium naturally. However, those who eat mostly processed foods can be short up to a total of 1,000 milligrams. (Some medications for blood pressure could also cause a potassium deficiency, so check with your doctor.)

Should you take potassium supplements?

Unless you have a chronic illness your body will regulate your potassium levels provided your diet consists of certain whole foods like fruit, vegetables and nuts. (See list above.) The only time supplements are recommended is if you require electrolytes due to exertion or excess sweating (Mountain Trek clients might take one daily electrolyte supplement, like Vega Sport Electrolyte Hydrator, due to their high amounts of perspiration) or if you suffer from certain chronic ailments like diabetic ketoacidosis, a metabolic condition more commonly seen in people with Type 1 diabetes.

Blood Glucose testerWhat is the relationship between potassium and diabetes?

Interestingly, some Type 1 diabetics may have too much potassium in their systems while many Type 2 diabetics have too little. Yet, because of certain medications, some Type 2 diabetics may not be able to excrete potassium in the way they should. If you have (or at risk of getting) diabetes, definitely have your doctor perform a potassium test to determine your levels and ensure that your medications or supplements are not negatively impacting your body’s potassium levels.

Toronto Cycling Club Recommends Mountain Trek

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Recently Toronto journalist and road cycling aficionado Trish Synder attended Mountain Trek to write an article for Reader Digest‘s “Best Health” publication.

She was so taken with the program she decided to also do a blog post for her local biking club from the beaches area in Toronto that explained why even fit road cyclists should visit Mountain Trek.

“I exercised for 34 hours over six days, which included 66 km and 6,000 vertical feet of hiking through the Selkirk and Purcell Mountains. One of the guides told us we were active for as many hours a day as Olympic athletes train. OK, not nearly at the same level, but this was intense, exhausting and totally invigorating—one of the most powerful experiences I’ve had.”

Trish goes on to explain how the highlights of her trip included the mountain scenery, spotting various wildlife such as moose, morning yoga classes, the massages, and the delicious food.

To learn more about Trish’s stay at Mountain Trek, you can read her entire blog post here.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

How to Lose Those Last Stubborn Pounds

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Weight Loss Tips

Ok, you’ve made some lifestyle changes, drink more water, eat more salad, go for a walk a few times a week…so why does that last 20 lbs of weight hang on so stubbornly? It’s great you’ve made those changes, but there could be a few factors that thwart your health and weight loss goals:

  • what you burn is perfectly balanced with what you consume
  • you may not be aware of how your food choices prevent you from breaking through your weight loss barrier
  • fatigue from lack of sleep makes it harder to for you to exercise effectively
  • you might be stressed, and this can impair metabolism

If you take a long view of your health, you can gradually make changes that stick. If you are pressed for time, with risks to your heart or impending diabetes, you might need to make changes quickly.

Ideas for Reassessing Your Approach to Weightloss

  1. Assess your habits. Condiments add extra fuel to a meal and may have ingredients your body doesn’t need. Bottled sweet drinks including juice and soda add calories with less value than whole fruits or freshly pressed juices. Notice the many ways extra calories creep quietly into your day, then make clear choices.
  2. Get enough sleep. Being well-rested means you can exercise the next day; exercising means you’ll sleep well. If your body clock is properly adjusted, meals can also fall into a pattern that can prevent binging.
  3. Snack wisely. Keep veggies, nuts, and fruits available to stave off hunger between meals. A small snack will keep fat cells calm, your metabolism burning properly, and prevent your body from swinging between feast and famine modes. Make sure to have breakfast and eat a healthy lunch.
  4. Read ingredients carefully and assess your larder. Be picky! Anything that does not come from a farm or is not simply derived from a natural ingredient is worth researching. Go easy on saturated fats and avoid trans-fats completely. The more you know, the easier it will be to make healthy decisions.
  5. Find inner peace. Perhaps that’s too much to ask, but find ways to unwind. High-stress levels lead to fat storage, so figure out how to have fun and feel good. A mindfulness practice plus exercise can alleviate stress and help the body be resilient.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia and featuring daily sunrise yoga and night-time restorative yoga, will help you unplug, recharge, and roll back years of stress, anxiety, and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Mountain Trek Reviewed on “Lisa Johnson Fitness”

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lisajohnsonFitness expert Lisa Johnson visited Mountain Trek and summed up her experience in one word, “Wow.”

Lisa is a popular pilates and fitness icon in the United States and she’s been featured in The New York Times, Glamour, Family Circle, The Boston Globe, Entrepreneur, and on CBS News.

In her article, Lisa comments:

“(the food is) delicious. Mouth-watering soups, savory dishes; I’m so glad they give you a cookbook of all their recipes so I can make a bunch at home.  The day we had Bliss Balls (these almond butter concoctions) I was in heaven.”

She goes on to list the benefits of her stay:

  • The scenery is spectacular
  • The level of sweat is spectacular
  • I surprised myself with my strength
  • I surprised myself by not being as healthy as I thought I was
  • I came away with a new mindset
  • I finally broke through a weight plateau
  • I lost five pounds of just fat! I gained 0.6 pounds of muscle
  • I can’t wait for the rest of my life!

Click here To read Lisa’s entire article entitled, “Mountain Trek: A Posh Bootcamp.”

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

8 Ways to Make the Most of your Fitness Vacation

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Attending a Health Retreat or Fitness Vacation has far-reaching benefits that can impact a person for years. The idea of investing in a structured, healthy vacation, instead of the well-worn “all-you-can-eat” getaway is steadily growing in popularity; and is meeting the needs of millions of vacationers looking to revitalize their health.

Because, really, who wants to come home from a vacation with a larger waistline than when you left?

The term “Wellness Tourism” is something you’ll see more of in the coming years as active baby boomers and younger generations seek healthy adventurous and educational retreats to learn new areas of growth and self-improvement.

Structured programs, such as the one offered at Mountain Trek Fitness Retreat and Health Spa, go beyond the basics of a morning fruit smoothie and pool volleyball. Savvy guests are looking for services, treatments, and consultations that cater to all areas of health, and they see the advantage of an on-site group of therapists and practitioners with varied skill sets.

8 recommendations to look for in your next Fitness Retreat or Weight Loss vacation

These offerings will help ensure you get the most out of your stay. We at Mountain Trek offer all of these–and more!

  1. Private Yoga Sessions –Frustrated by inflexibility? Feeling lost in the crowd? Enjoy individual support and tailored advice outside the group dynamic.
  2. Kinesiologist Assessment – Suffering from poor posture, a weak core or shoulder, neck or back pain? Get an assessment and a personalized home program to help correct imbalances with stretching, re-training, and revitalizing techniques.
  3. Nutrition Consultation –Meet with a Registered Nutritionist to assess your eating habits, address any symptoms and receive recommendations. Learn new recipes and eating habits to meet your unique nutritional needs.
  4. Life Coaching – Make the most of a credentialed Life Coach to support and mentor you on your journey. With some coaching during and after your program, you can better overcome challenges and set realistic goals that are in alignment with your transformation. (Mountain Trek’s program director, Kirkland Shave, is an accredited Life Coach.)
  5. Spa Treatments – In addition to Swedish or Deep Tissue Massage, take advantage of treatments you’ve never had, and you’ll be amazed at how skilled therapists can heal what ails you.
  6. Reflexology – applied pressure to meridian points on the feet to promote the clearing of energetic pathways and deep relaxation for the whole body.
  7. Personal Counseling – whether you’re working through a life transition, relationship issues, depression, anxiety, stress, trauma, grief, addiction, or issues relating to self-image and self-confidence, these client-centered counseling sessions are an opportunity to slow down, become clear, and find ways to resolve current concerns or issues from the past that interfere with living fully in the present.
  8. Private Yoga Session – a personalized session focusing on creating your own take-home routine, or deepening your current practice.

These are just some of the ways to augment your Fitness Vacation program and start your road back to excellent health.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Green Goddess Smoothie

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This powerful green smoothie, fortified with kale is perfect for breakfast, post morning workout snack or workout recovery drink.

Still Starving your Body with no Breakfast?

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a smoothie and a bowl of granolaDo you get by on just coffee every morning and react to a grumbling stomach around 11:00 am?  “Oh ya, I should eat something.”  If your last meal was the night before at 6:00 pm, you’ve gone all night and then most of the morning without any nutrition.  That means your body has spent approximately 12 – 16 hours without food, and a portion of a 24 hr day in starvation mode.

Soon your metabolism becomes trained to slow down and conserve energy for the daily “starve”.

It’s called the most important meal of the day for a reason!  After 8+ hours of no food intake, your metabolism slows down to conserve energy.  Breakfast is crucial to switching off the starvation response and kicking it back into gear.  Not only is eating breakfast important but what you eat for breakfast is a key component for revving up your engines for the day.

Kick-Start Your Metabolism by Breaking the Fast

Here at Mountain Trek, we know that weight loss is not about “what you shouldn’t eat” so much as “when” and “what you eat with what” that has the biggest impact on your blood sugar balancing hormones.  Maintaining this balance ensures you have the blood sugar for an active growth-centered, “Anabolic” metabolism.

Breakfast means “breaking the fast”.  Within 30 minutes of waking, kick-start your metabolism by eating a mix of food groups to avoid a “starvation response” from your liver.  Have a smoothie with fruit, greens, protein powder, Omega 3-6-9 oil, flax seeds, and milk (or a substitute).  Or if there’s time, a hot or cold whole-grain cereal with a little fruit, and protein from nuts or seeds.

Related Article: Mountain Trek’s Granola Bowl

The important factor in your first meal of the day is combining foods that digest quickly into blood sugars (like fruit), combined with proteins and complex carbohydrates to give you a steady, longer energy release.  This avoids an Insulin response to a blood sugar spike that results in fat storage.

Our bodies need hydrating and nourishment after 8+ hours of no food or water.  To deny your body breakfast is telling your metabolism to slow right down and conserve energy.

So dust off your blender in the back of the cupboard, or get a new one that inspires you to use it!  Your body and metabolism will thank you.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below: