Do you ever have have an intense sweet tooth, but don’t want to ditch your goals? And when you decide you want to actually make yourself a batch of cookies, you change your mind because of all the dishes and clean up it involves?
If you answered yes to either or both of these questions, you aren’t alone! We completely understand how hard it is when you want a yummy treat, but don’t want to splurge too much. These delicious cookies have a short ingredient list and are super simple to make with minimal clean up!
Grab one bowl and only a handful of ingredients to make these jam-packed breakfast cookies! They’re ultimately-soft and chewy with only 147 calories per cookie!
Wondering how they can be so simple? Check out this video to see for yourself!
Serves: 15 cookies
Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
1 medium ripe banana, mashed
1/4 cup plain yogurt
3/4 cup brown sugar
1/4 cup creamy Almond butter
1 large egg
1 tablespoon vanilla extract
1-1/2 cups flour
3/4 cup old-fashioned rolled oats
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup dried cranberries
1/2 cup semisweet mini chocolate chips
1/2 cup chopped pecans
Preheat oven to 350F. Line a baking sheet with parchment paper and set aside. In a large bowl, beat mashed banana, yogurt, sugar, Almond butter, egg, and vanilla until smooth. Mix in flour, oats, baking soda, salt, and cinnamon until a dough forms. Mix in cranberries, chocolate, and pecans.
Scoop dough into 2-in balls and place on prepared baking sheet. Flatten cookies slightly and bake at 350F 10-12 minutes or until cookies are golden around the edges (middles will still be soft) Cool cookies on pan 5 minutes, then transfer to a wire cooling rack. Enjoy!
Can you believe this cookie recipe only has TWO steps? And uses ONE bowl? Baking doesn’t always have to be a tedious and complicated process to be delicious! With such an awesome list of ingredients, do you have a favorite one? Let us know in the comments!
We LOVE to hear from you guys! Don’t forget to check us out on social media. If you make these cookies — make sure to post a picture and tag us!
This Tuna Salad is made with the best tuna on the market. Every single fish is tested, the cans are hand packed, and there is no additives. The mercury levels are so low it’s safe for children and pregnant women.
Order Safe Catch Tuna now by clicking here, and use Code mealfit for a discount.
Paleo eating seems to be the hot thing now with the likes of Lebron James taking it up a year or so ago, it seems to be getting more and more publicity.
I would love to say we are super strict paleo in our home but that is not the case.
We are mostly Paleo but we do slip in an out of the paleo lifestyle on occasion.
In my opinion Chili is one of the worlds most perfect foods.
Great Protein and Fat or Low fat (Beef, Turkey, Venison, ect.)
Great Carbs (tomatoes, beans, or sweet potatoes, and carrots)
Most importantly it is in one pot. Easy to make and not time consuming
My kids crush chili every time we make it so we make it a lot.
There are tons of people out there in the paleo community who get frustrated because they cannot eat beans on the paleo diet, thus they cannot have chili. This Chili recipe is Strict Paleo. So all the paleo people rejoice!!!
In a large saucepan, brown ground beef, onions and garlic. Drain off the fat.
• Add the remaining ingredients to the saucepan. Mix well, bring to a boil and simmer for about 30 minutes or until the sweet potatoes and carrots are cooked through.
Here is the entire recipe. Feel free to share this on Pinterest or any other of your social medial Channels. The is a Pinterest link in the corner of the pictures to share.
Serves about 6
.• 2 lbs. ground beef • 1 red onion, chopped • 1 tsp. minced garlic • 1 large can (29.5 oz.) can tomato sauce • 2 c. petite diced tomatoes, with juice • 3 c. beef stock • 3 carrots, chopped (about 1 cup) • 5 small sweet potatoes, peeled and cubed • 2 bay leaves • ½ tsp. thyme • 2 tsp. salt • 1½ tsp. black pepper • 2 tbsp chili powder • Dash of oregano • Dash of red pepper flakes
• In a large saucepan, brown ground beef, onions and garlic. Drain off the fat.
• Add the remaining ingredients to the saucepan. Mix well, bring to a boil and simmer for about 30 minutes or until the sweet potatoes and carrots are cooked through.
It seems like the hot debate around food, and where to get your food, resides mainly in two camps: Buying organic, or buying non-organic. However, I want to shed light on the other option, the best option there is. You see, this isn’t a cry to, “Buy 100% organic everything!’, nor is it a challenge to purge your home of foods that aren’t organic. The purpose of this post is to show y’all why it pays to buy your produce from your local farmer. You’ll learn the top five reasons you should, as well as some myths surrounding local farmers markets that will be dispelled within the text. Let’s get to the reasons.
1. You Help Stimulate the Local Economy
One of these days I am going to write more about finances and money, and this first reason fits that mold
perfectly. Whenever you turn on the news all you hear about is, “national economy”, but what do all the TV mongors forget? The local economy. The national economy wouldn’t be possible if millions of local economies weren’t running like steamengines. So, what’s the best way to insure that your local economy keeps growing? Buying local! And there isn’t a better way to do that than to support your local farmers. According to PayScale.com, the average salary for a US Farmer is around $33,000. Buying local from local farmers gives the farmer more money to grow his farm, which in return gives them the ability to produce more food for more people in the local economy. Can you begin to see the snowball effect buying local has in terms of a purely economical standpoint? The dividends are huge!
2. Buying Local Helps Save the Environment
Here’s a crazy stat for you: According to CUESA.org, food in America takes an average of 1,500 miles to get to your plate for dinner. 1,500 miles. Just to put it into context for you, 1,500 miles is the equivalent of 26,400 football fields lined up one after another. That’s a lot of travel for your food! That happens every single day across millions of homes in America. But here’s the even crazier part: If you buy local, you are cutting the distance your food travels to your plate by nearly 95%. 95%! Instead of miles, the track becomes single digit miles, even feet from the far to your door. What kind of positive repercussions does this have on the environment?
For starters cutting down on the 1,500 miles it takes food to get to your plate would do amazing things in terms of saving and preserving our fossil fuels. Most of the trucks that deliver food across America use diesel. The less these diesel trucks have to travel, the fewer the pollution emissions they release, thus helping the atmosphere. Another major player in the saving of our environment comes from the use of pesticides and chemical fertilizers on large scale farms.
Pesticides and chemical fertilizers damage and kill produce plants. To make a long story short, this is how they work: Large scale farmers overdose their plants with pesticides to make sure that the bugs die and don’t eat the plants. Yet these pesticides still end up on the food that you and I consume! This in turn creates new produce plants that become resistant to the pesticides and drugs, so farmers have to keep using more and more toxic doses to get the same result. You can begin to see this ugly snowball effect.
Here’s how you can change it: Buy local. Almost all local farmers use organic processes that do not involve pesticides, chemicals, or other growth enhancing agents. Sunshine, water, and good soil is what you will find at these organic, small town farms.
3. Buying Local Means Buying at Peak Season
When you shop at your local supermarket, you can get nearly all types of fruits year round, 365 days, 7 days a week. In the real world of agriculture, this isn’t the case. Strawberries don’t grow in the winter, yet you can still buy them “fresh” in the supermarket. So what gives? This third reason ties into the second reason. The reason you
can buy “fresh” produce year round, regardless of the season, is because you’re buying from farms that are miles and miles and miles away. When you buy local produce, you’re buying what’s in season; the produce’s “prime time”. Instead of using chemical gasses to expedite the ripening process, each piece of produce that you pick from your local farmer is guaranteed to be the freshest that produce will be. When you cut down on the mileage it takes your food to get to your plate, you don’t have to chemically ripen the food, let nature do it. Trust me, use your gut test on this reason. Food just tastes better when you buy from a local farmer. It just does.
4. Ensure Humane Animal Treatment
If you’re reading this and you haven’t watched the documentary Food Inc., I would be totally fine with you exiting this blog post to go on Netflix and watch it right now. Once you see what the giant food companies (such as Perdue Farms, etc.) do with their animals and how they treat them, you will be a) appauled, and b) may consider going vegan for a week or two. The second one is a stretch, cause I would never give up bacon … Anyways, when you buy from a local farmer, this can also include meats. Buying local means that the farmer most likely cares for each and every one of his livestock. To the local farmer, a cow isn’t a serial number with an expiration date. To them it’s a gift, a living being that has lived out its life and at the end, is being used to provide for families and loved ones. When you buy your meats from supermarkets, you’re buying from companies that treat their animals like serial numbers. Buying local has a tremendous impact on the quality of life that cow or that chicken had that you’re eating. Who knew that buying from a local farmer could have such philanthropic positive consequences?
5. You Just Feel Good About Yourself
This last reason is a very simple one. When you buy from a local farmer, you just feel better about the decision you made. It’s a combination of putting a face to the food that you bought. It’s a feeling of knowing exactly where
your food comes from, and knowing that your food was treated with respect and cared for, not just processed like a commodity on a factory line.
At the end of the day, only you can decide whom you buy from. I’m not telling you to buy every single item of food from your local farmer. What I am telling you is to try it out. If nothing else, start by buying your vegetables from your farmer, and then progress to your meats. You’ll find that there are local farmers all around you with a quick Google search. Give it a try.
In The Comments Below, What Does It Mean To You To Buy Local?
Current debates in the media prompts us to discuss the growing concern of the effect of High-Fructose Corn Syrup on our health.
Its negative effects more often than not, remains disguised. Statistics report that an average American, in a year, increases his consumption of High-Fructose Corn Syrup from 0 to over 60 pounds. This consumption is mainly constituted of the sugar from aerated drinks and processed food.
Quite simply put, High-Fructose Corn Syrup as a food additive has negative effects on your health and increases your risks of hypertension, diabetes, obesity and atherosclerosis.
So what exactly is High-Fructose Corn Syrup all about?
Although High-Fructose Corn Syrup is derived from natural sources, the product itself is quite unnatural. Also abbreviated to be HFCS, it is a very commonly used sweetener used in packaged food products. It is known to be chemically similar to table sugar, however there is growing skepticism about the body’s ability to handle it differently.
Although pointed out to be similar, it is the level of Fructose present in both that makes the difference. Regular table sugar, also chemically known as Sucrose is a combination of 50-50% split of Fructose and Glucose. However, HFSC’s chemical composition adds up to 80% Fructose and 20% Glucose. Each type of sweetener, be it regular table sugar or HFSC, both contain 4 calorie per gram. However, it should therefore be understood importantly—it is not the calories alone that is a problem, it is rather the slow metabolism caused by excess fructose that is the major concern.
The Dangers that Revolve around HFSC
The increased consumption of fructose on processed foods causes havoc in your body, mainly because your body metabolizes fructose very differently from glucose.
Glucose is essentially a primary source of ready energy for the body, comprised with the breakdown of carbohydrates. Sucrose (Regular Table sugar) on the other hand is one molecule part glucose and one molecule part fructose. Therefore an increased consumption of sucrose, leads to a higher consumption of daily fructose.
Your body converts glucose comfortably to ATP for energy. It also stores the excess energy in your liver as carbohydrates can be converted to energy very easily. Fructose metabolizes faster in the liver, flooding the metabolic pathways and thus leading to increased triglyceride mixture and fat storage in your body.
The negative implication of this falls straight on your liver— the increased levels of triglyceride in your liver augments an atherogenic lipid profile and increase cardiovascular risks. The increased fat storage in the liver too has impounding chances of non-alcoholic fatty liver disease. Fructose in your foods, contribute increasing to impact appetite— increasing weight gain, higher BMI, and eventually to obesity, a commonly known aftermath. The increased intake of fructose also leads to formation of uric acid in the liver that does contribute to causing gout in susceptible individuals.
It is also not commonly understood that an increased amount of fructose may also lead to hypertension. Hypertension is a part of a dangerous health disorders called the metabolic syndrome. It is characterized by body’s resistance to insulin and one of the major factors that lead to the development of vascular diseases. Fructose hinders the development of a key enzyme in the body—endothelial nitric oxide synthase, an enzyme is very crucial as it helps in the relaxing the healthy blood vessels and ensures smooth flow of blood vessels.
Taking a Fructose Exit
High-Fructose Corn Syrup has conveniently found its place in our food chain today and thrives proactively with its presence. Fast-paced lifestyles are no help in your efforts to reduce the intake. However, the earlier you start to eliminate this poisonous substance from your diet, the better you prepare yourself to tackle health risks.
Here are quick tips to kick start your Fructose Exit plan.
Avoid artificially sweetened drinks that includes aerated and fruit juices. Consider to switch your beverage to herbal tea, sparking water and fresh juices.
Read the food labels. It is important you know what goes in your body.
Slowly prepare your body to eliminate overall intake of sugar—both fructose and regular table sugar.
It is crucial that you take care of understanding the food you eat. The American Heart Association is of the opinion that one should not consume any more than 100 calories in a day from added sugars for women and 150 for men, ranging approximately from 6 tsp. of regular sugar to 9 tsp. However, if you are mighty concerned about your heath, you will cut the sugar our, irrespective of its type.
In the first part of this three-part article, we introduced you to Erin Cafaro and Sara Hendershot, two Olympic rowers who are looking to make it back to the 2016 Olympic Games in Rio. To read the first part of the article, CLICK HERE In part two, we will look at what these two athletes do off the field to make themselves some of the best in the world.
The elite in any sport train once or twice a day, and usually take one day totally off each week. One thing I have learned by working with elite athletes is that while training is important, it may not be as important as the actual fuel for training.
The older an athlete gets, the more they realize the importance of fuel and nutrition.
Look at NASCAR: the cost of one of those fine-tuned machines with all the high-tech gear and expensive tires is about $150,000. The engine alone costs about $80,000. A lot of time and energy goes into making one of these machines. You wouldn’t go to the local shell station and fill ‘er up—these cars are hand-crafted and made to exact specifications. The fuel that Sonoco has formulated to put in these machines cost about $6.25 a gallon at the time of writing this article. That’s some good stuff!
Now, let’s pull this back to athletes and fuel. Olympic athletes are the NASCAR of the human race. They have put forth time, energy and effort to create and craft their bodies to the specifications that win gold medals in their sport. In this case, the sport we’ll be looking at is rowing.
I met with Sara and Erin over the course of three days, and found that they were very particular as to what they were putting in their bodies. They ate whole foods, things that were either grown from the ground or were at one time walking the earth or swimming in water. There was little to no processed foods in their diet.
These ladies stick to a “high-fat, medium protein, low-carb” thought process when it comes to nutrition. Both stick to low-carb consumption throughout the day. Their goal is to take in whole foods at every meal, and to limit their starchy carbs consumption. They also pay close attention to the timing of their nutrition, basing their carbohydrate intake off of the workouts they have completed and are about to do. For example, if they have just finished with an intense CrossFit type workout, or an interval workout on the water, their carb intake will be higher that evening.
If they have a high-intensity workout the next morning, their carb intake will be higher in the evening before. Most of these carb sources are from whole foods. For example, Erin will eat sweet potatoes, white potatoes, and a recipe of coconut rice every now and then. This dish is just like regular white rice, but cooked in a can coconut milk instead of water. She loves it!
Another tip that might surprise people is that both of these athletes have a very high fat intake. Of the three macronutrients (protein, fat and carbohydrates), fat takes up most of the calories in both of these athletes’ diets.
This keeps both the athletes with a feeling of satiety (a feeling of being full) for longer. The higher fat intake also keeps these athletes from “bonking” in the middle of a workout. Fat is a more readily available energy source, and a longer-lasting energy source than carbs.
There is one other off-field aspect of training that these ladies take very seriously: recovery.
People always believe that the training you do in the weight room, on the track or on the water is where you are made. That is a true statement. When you get into the “sock drawer” of the elite, one thing you realize the cameras and magazine articles don’t tell you is the amount of sleep and rest these elite athletes get. Erin is very strict about her sleep time; she makes sure to go to bed between 8:30 and 9:00pm every night, waking at 5:30 the next morning. This ensures she gets at least 8-8 ½ hours of sleep every night.
When athletes of this caliber go out to train, they are pushing the limits to what the human body can do. They fail, try again, fail again and keep trying until they reach their goal.
There are stories about Rich Froning, the four-time Fittest Man in the World, doing five to six workouts in a day. This is true; there have been numerous camera crews following Froning all day every day. The time when those guys leave and go back to the hotel is what Froning calls one of the most important aspects of his training: sleep!
Froning sleeps about 10 hours each night. He does not get up at 5:00am like Cafaro and Hendershot. Instead, he sleeps till 8am—and sometimes later. This gives Froning’s body time to recover from all the damage he does to it all day long.
If you are constantly tearing your body down with not enough rest or recovery, you will not reap the benefits of the intense training. You will also get to a point of total exhaustion and adrenal fatigue, where your body can no longer progress and strengthen the way it should. The body is a complex machine that can adapt to just about anything; you must treat it like the precious gift that it is, and let it rest and repair.
Elite athletes spend a lot of time training, but the time training is not the bulk of their time spent throughout the day. The time spent eating and resting may be just as important (or even more important) to the success of these future gold medalists.
Next week: In the final part of this series, we will look at two aspects of training that often get overlooked in the world of elite athletes.
QUESTION? Of the 2 areas above (Food and Recovery) which one do you struggle with the most and WHY?
Back about 5 years ago, Johnna our now 6 year old, had multiple ear infections and an awful skin funk that look miserable so what did we do…. We took her to our pediatrician and what did she do…..gave us a prescription and sent us on our way.
3 weeks later we went back because it seemed like the ear infection was back. Sure enough it was only this time the infection was pissed. (meaning the infection came back worse)
So we repeated this cycle for 2 other times then finally we got fed up with it. We heard from a friend of ours about a homeopath that was here in Cookeville and that she had helped out this one kid who was constantly sick much like Johnna at the time. So we went to see her….it was weird.
Not in a spooky way but in a way that was totally out of the norm for what we had been taught all of our lives.
Here is the deal. Doctors get rid of and treat symptoms. Homeopaths treat the body as a whole. 2 weeks after we saw our homeopath not only was Johnna’s ear infection gone but the skin issues we no longer there as well. That was 5 years ago, and she has not had one since.
I will write more about out experiences with homeopathy in the future but for now read this article written by Derek Henry about some of the best natural antibiotics that are out there.
we use most of these in some way.
Hospital antibiotics have become one of the most over prescribed “medicines” today. As a result people have ruined their digestive systems, and ironically, have lowered their natural immunity to all types of infections in the future. Get rid if infections without the digestive destruction, with these five powerful natural antibiotics.
Garlic has been used medicinally by cultures around the world for thousands of years. In fact, it was used in the 1700s to ward off plague.
Garlic possesses potent antibiotic, antiviral, antifungal, and antimicrobial properties and is able to help protect and facilitate removal of unfriendly bacteria. It is also very high in natural antioxidants that destroy free radicals, which also supports a strong immune system.
The active ingredient in garlic, allicin, is the key component to killing and warding off harmful bacteria. Crush it to activate these compounds, and eat it raw, in a warm tea, or in lightly cooked food.
Colloidal silver has been known as an effective antibiotic for centuries. In the early 1900s, Alfred Searle, founder of the Searle pharmaceutical company, discovered that it could kill the most deadly pathogens.
Searle stated that applying colloidal silver to human subjects has been done in a large number of cases with astonishing results. The main advantage was that it was rapidly fatal to microbes without toxic action on its host.
Recent research has also stated that colloidal silver can destroy antibiotic resistant microbes like MRSA, the bird flu, and SARS.
Oil of oregano
Oil of oregano takes care of pathogenic bacteria without disrupting beneficial bacteria. It is also antiviral and antifungal which makes it a powerful three-in-one combination that rivals pharmaceuticals while not encouraging antibiotic resistance.
The key antimicrobial ingredient in oil of oregano is carvacrol. You should ensure that your source is at least 70 percent carvacrol content in order to be effective.
Echinacea has been used to treat a wide variety of infections for hundreds of years. Traditionally, it was used to treat open wounds, diphtheria, blood poisoning, and other bacterial related illnesses.
Today, this potent herb is used mostly for colds and flu, due to its ability to destroy the most dangerous forms of bacteria such as staphylococcus aureus, which causes deadly MRSA.
Perhaps the most palatable antibiotic comes in the form of manuka honey. Applied topically it can kill a wide range of pathogens including MRSA and flesh eating bacteria. It was also found that the treated bacteria did not build up any resistance, which would eventually render manuka honey ineffective.
This is certainly not an exhaustive list of natural antibiotics, but a great start for an all natural pharmacy. Also consider reishi, pau d’arco, una de gato, olive leaf extract, cloves, turmeric, and even lemons to round out your antibiotic arsenal.
Please leave a comment or a question if this type of thing interests you and you would like for me to write another article on this.