Banana Bread Nut Ball Snack

Brought these to class last week to share after our workout.  Many of you asked for the recipe.  Easy snack that tastes like banana bread.  Gluten and dairy free.

 

Banana Bread Nut Ball Snack

Ingredients:

3 large dates, pitted

3/4 cup walnuts

1 Tbsp. nut butter of your choice (peanut, almond, sunflower, etc.)

2 Tbsp. coconut flour

1/4 tsp. vanilla bean powder or extract

1 VERY ripe banana

Optional – cacao or cocoa powder or dried unsweetened coconut flakes (to roll at end)

 

Directions:

Pop all ingredients in a food processor and combine until a dough forms.  If too sticky, add a tsp of water or almond milk to soften into dough.  The mixture should not be so dry that it crumbles when you try to roll into small ball sizes.  However, not so wet that if is too sticky to form into ball shape, if so, add a tsp more flour.

Use a tsp to measure out small balls of dough. Using hands, roll each into a small ball shape.  Optional and recommended, roll each ball in coconut flakes or powder to add flavor and keep them from sticking to each other.

Place in freezer in small container to harden up completely, aprox. 30 minutes.  Store in air tight container in refrigerator until ready to eat.  Will stay fresh up to 2 weeks.

These are great for bike ride snacks.  If planning to take them along, keep them in the freezer rather than moving to fridge.  Pack them in plastic bag and they will be cool when ready to eat.

Serving size: 2 balls

recipe by: that sugar film modified by eatlivefit.net

 

Tomatoes, Tomatoes Galore Salad

Looking for a new way to enjoy the fresh tomatoes that are in abundance right now?  Personally, I could eat them right off the vine, and I do often.  But if you are up to your gills in BLTs, spaghetti sauce and the like…here is a fresh new recipe to try.  No cooking allowed here!

Tomatoes, Tomatoes Galore Salad

  • 1 lb mixed variety small and/or large tomatoes ( try a mix of varieties, perhaps purple?)
  • 3 Tbs. extra virgin olive oil
  • 1 Tbs. maple syrup (optional)
  • 1 Tbs. fresh lemon juice
  • 1/2 tsp. hot Spanish smoked paprika (or pinch red pepper flakes and 1/2 tsp smoked paprika)
  • 1 small shallot
  • 2 Tbs. small capers, rinsed, drained
  • 1/3 cup smoked almonds, chopped
  • Small handful of flat leaf parsley leaves, chopped
  • Sea Salt
  • Fresh Ground Pepper

Directions:

Cut the tomatoes into a mixture of disks and wedges; different sizes and shapes add variation to the dish.  Whisk together oil, maple syrup, lemon juice, and paprika in a small mixing bowl.

Add the shallot, capers, tomatoes, half of the chopped almonds, and 3/4 of parsley.  Toss gently to incorporate.  Season lightly with salt and pepper.  Refrigerate until ready to serve.

When ready to serve, sprinkle remaining parsley and almonds on top.  Enjoy.

Recipe contributed by: The Naked Cookbook, modified by eatlivefit.net

Black Rice, Salmon , and Mango Salad

Anytime I can make dinner without turning on the oven and with little effort, I’m in!  This recipe was shared with me by a friend as a easy weeknight dish.  Enjoy.

Black Rice, Spinach, Salmon, and Mango Salad

Ingredients

1½ cups black rice
Cooking spray
1 (8-ounce) salmon fillet (about ½ inch thick)
¼ cup fresh lime juice
1 teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon grated peeled fresh ginger
1 garlic clove, minced
2½ tablespoons canola oil
3 cups diced peeled mango (about 2 medium)
1 cup halved grape tomatoes
½ cup thinly sliced green onions
½ cup finely chopped green bell pepper
1 (6-ounce) package fresh baby spinach

Rinse rice, and drain well . Cook rice in boiling water 35 minutes or until al dente; drain. Cool. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of done¬ness. Cool; break into bite-sized pieces. Combine juice and next 4 ingredients (through garlic) in a large bowl, stirring well with a whisk. Gradually add oil to juice mixture, stirring constantly. Add rice, mango, tomatoes, onions, pepper, and spinach; toss gently. Place 1 cup rice mixture in each of 6 bowls; top each with 1 ounce salmon.

What’s for dinner at your house tonight?  Share your easy summer recipe.

courtesy of keyingredient.com/recipes shared by J. E.

 

Curry Ginger Turmeric Muffins

It is rare that I post a recipe before I have tried it myself, however, I am planning on whipping up a batch of these today.  Turmeric has been in the news a lot lately toted with helping reduce inflammation, easing joint pain and supporting overall health.  Step outside your thinking that muffins have to include chocolate chips or blueberries and join me in baking up a batch.

Let me know what you think.

CURRY GINGER TURMERIC MUFFINS

Yield: 1 ¼ qt

Ingredients:

  • 1/3 cup Butter
  • 3/4 c coconut Sugar
  • 2 Eggs
  • 1 3/4 c Flour (alternative 1 cup flour, 3/4 almond meal)
  • 1/2tsp Baking Powder
  • pinch Salt
  • 3/4 cup Buttermilk
  • 1/4 cup Coconut Oil (warmed)
  • 1 1/2 tsp Turmeric
  • 1/4 tsp Curry Powder
  • 1/4 tsp Ginger, Ground
  • 1/4 cup Candied Ginger, Minced
  • As Needed Sliced Almonds for Topping (optional)

Instructions: 

  • Cream butter and sugar
  • Add eggs slowly
  • Add wet and dry in alternating additions
  • Place batter in baking cups, top with almonds if using and bake at 350 degrees
  • When a toothpick comes out clean they are done (The time will depend on the size of the muffin)
  • Bake 12-14 minutes.

Gut Heath, Good News

One of the science journals I frequently read revealed this good news!  Those of you that have worked with me know my focus on excellent gut health.  That does not mean giving up coffee or wine, unless you have a sensitivity or intolerance of it.  Here a little science to back me up!

http://medicalxpress.com/news/2016-05-coffee-wine-good-microbes-gut.html

The Sugar “Low Down” on Favored Cocktails:

I have had many questions from clients recently about alcohol and a healthy lifestyle.  Most of you know there are a few benefits to alcohol in moderation.  Indulging in a glass of wine or a beer occasionally has proven health benefits.  Most likely you have read about it’s positive influence on heart health, but there are other benefits too.  Here is an example of one study touting the benefits of moderate consumption of alcohol.  Berkley: Alcohol beyond heart health

What is important to keep in mind is how your cocktails are metabolized in your body.  Simply think of all alcoholic drinks as carbohydrates in liquid form.  Here is an interesting chart from “That Sugar Guide” to help reveal the true metabolic value in some favored cocktails in terms of teaspoons of sugar.

160407_TSF_EDM_06.122956

To clarify further, moderate consumption of alcohol translates into 1-2 servings for men and 1 serving for women per day.  Serving size means 8oz. beer, 4 oz of wine, meaning 1/2 of the serving in most restaurants.  If you are trying to watch your wasteline, I recommend 1 serving per week.  Even though this news may be disappointing to some, it does not mean that alcohol is off the table completely for anyone.  Celebrate, CHEERS!

It’s Just Cake people!

Just had to repost this article.  Such a good way to put food in perspective and develop a healthy relationship with it.  Wonderful testimony.  She and I are on the same page, this is what I love to help people do in their own lives!!!  Let me know how I can help you.

It’s Just Cake: How a Fat Loss Foodie Lifestyle Ended my Food Obsession
Leslie Ann Quillen October 27, 2015

I’ve been a foodie for as long as I can remember. Even as a little kid, I was fascinated by food.

When I was very little, I went through a phase where my answer to “What do you want to be when you grow up?” was “a pizza maker.”

I remember during Grandparent’s Day in first grade, my teacher Mrs. Robey had us make a book – complete with our own illustrations – about what we would do if we could spend the whole day with our grandparents.

I was not like the rest of the kids, who were planning out trips to zoos and amusement parks with grandma and grandpa.

Instead, my ideal day with my grandparents included a picnic and them taking me for ice cream, and probably a few other food-related activities as well.

My favorite birthday party? I don’t remember the little girl’s name or where I knew her from, but she had her birthday party at a pizza parlor and we got to go in the kitchen and learn how to throw dough and make our own pizzas from scratch. It was the best party I ever went to.

Food has always interested me. Learning where it comes from and how to make it. Spending time talking to the people who grow and raise our food. Preparing it, and then bringing people together to share it. I love it all.

AT WAR WITH FOOD

Somewhere along the way, late in high school I think, I became aware that food wasn’t all fun and games. I suddenly learned that food could cause me to gain weight, to go up a clothing size, to not look as cute or feel as confident as the other girls.

By college and the years that followed, I was in a full-on war with food.

During my internship in DC, we had Speaker Nights at the intern house that included home cooked dinners and always – always – some kind of pre-made/frozen dessert the intern parents had picked up from Costco. I considered it a badge of honor that I skipped dessert every week, and I remember the one time I didn’t. I stayed up until 1 a.m. running on the treadmill in the apartment gym to burn off the slice of cake.

Fast forward 15 years later, and thank goodness, my war with food is over and behind me. My unhealthy past relationship with food was one of the driving forces in becoming a nutrition coach: I didn’t want other women (especially young girls) to go through what I had gone through. Having a greater understanding of the impact food has on our hormones helped complete my healing process and put my food issues to rest.

They are still there of course, always lingering in the background.

I was reminded of them one night recently when my husband brought home a slice of cake for dessert as part of our “at-home date night.”

It wasn’t just any cake. It was chocolate cake. German chocolate cake, people…

Here is the aftermath:

One slice of cake. Two people. Two forks. And that is what remained.

You may be thinking:

“HOW DO YOU DO THAT?! How do you just leave perfectly good cake?! Wasn’t it good?! Then why didn’t you keep eating it?!
Here’s my why:

Because it’s just cake and it doesn’t have any power over me.

Since becoming a certified fat loss nutrition coach and personal trainer, I’ve worked with hundreds of women with food histories much like my own.

I TEACH WOMEN THAT FOOD IS NOT THE ENEMY.
I TEACH WOMEN HOW TO TAKE THE POWER AWAY FROM FOOD SO THAT IT’S JUST FOOD.
I TEACH WOMEN HOW TO COOK AND EAT REAL FOOD FOR FAT LOSS.

Because I didn’t see many nutrition coaches and trainers sharing recipes from Nigella Lawson or Bon Appetit magazine, I started to carve out a niche for myself with female foodies who wanted to get and stay lean while still enjoying cooking, eating, and sharing real food.

A FAT LOSS LIFESTYLE IS ABOUT EATING FOR HORMONAL BALANCE AND ACHIEVING FAT LOSS IN A SUSTAINABLE, EFFORTLESS WAY OVER TIME.

If you are seeking freedom from food, a Fat Loss Foodie Lifestyle can help you achieve hormonal balance and practice new behaviors around food.

Here are three principles I use in my coaching that help women overcome their food issues:

1. NOTHING IS OFF LIMITS

There are no “good foods” or “clean foods,” because it’s all ultimately just food. No labels, no emotions necessary. There is no school of thought or “team” that is better than any other (for example, Team Paleo vs. Team Vegan vs. Team If It Fits Your Macros) because we can all peacefully coexist AND achieve fat loss using any one of those approaches, as long as we honor our own unique metabolic expression, personality, and preferences.

Focus on eating more of the things that work for you and make you feel and perform your best, and limit the food that doesn’t serve you. For example, if you discover that dairy foods make you feel bloated and cause you to break out, that doesn’t mean you can never eat another bite of ice cream. It just means that on a daily basis, you can find ways to reduce your dairy intake and replace it with other things that work FOR you.

Make no mistake: Treat meals are part of a fat loss lifestyle, too, and we make a big deal out of our weekly pizza night or pasta night or burger night and make it an EVENT. Food should be celebrated and enjoyed, not eaten in secret and shame.

2. FOOD IS ABUNDANT

Look around you. Chances are, you could acquire food with very little effort, in very little time, from where you’re sitting right now as you read this. You probably have food in your bag, your desk, or a few steps away in the kitchen or office fridge. There’s probably a restaurant or convenience store or coffee shop just minutes away.

Here in America, food is everywhere we turn. So why do we eat as if it’s our last meal and we’ll never ever have another opportunity to eat a slice of pizza, a piece of cake, or a cookie? Why do we have to EAT IT ALL RIGHT NOW?

Last night, when I was indulging in a few bites of that insanely good German Chocolate Cake, I knew I didn’t have to scarf it down or eat it all. The bakery is a few blocks away. It’s not going anywhere. I can have it any time I want if that’s what I choose.

It’s just cake. And just because something tastes good, doesn’t mean you have to eat ALL of it.

3. THE LAW OF DIMINISHING RETURNS

There is a law in economics that states the more abundant a product is to consumers, the less they will want it. As supply goes up, demand goes down.

Apply this law the next time you’re face to face with a slice of chocolate cake, or any highly-palatable food that you feel driven to consume in its entirety.

Notice how the first bite, the second bite, the third bite – are sheer HEAVEN, but as you continue eating, it becomes less enjoyable. You keep eating more and more in search of that “pleasure fix” you got from the first bite, but it’s not there. It’s usually around the 4th or 5th bite for me, which is exactly where I stopped last night.

That’s when you put down your fork. Close the container. Walk to the fridge. Put it away for tomorrow when you can enjoy a few bites all over again.
I’m glad my guy brought home that slice of cake. It allowed me to reflect on how far I’ve come and how I can use what I’ve learned to help others. Now I welcome opportunities to practice making choices that serve me well, that give me freedom and make me feel powerful.

Cake doesn’t have ANY power over me, and it shouldn’t have any power over you.

It’s just cake.

Grilled Cod with Basil and Tomatoes

This was dinner at my house last night. I was running in the door from picking up my son from practice and didnt have a lot of time to cook.  Fish is one of my favorite “GoTos” for a quick turnaround from grill/oven to plate.  This was a hit with my entire family.  It is mild and flavorful and couldn’t be easier to prepare.  Pair with a side dish of steamed broccoli and brown rice and dinner is served!

Grilled Cod and Shrimp with Basil and Tomatoes

recipe by: eatlivefit.net

Prep: 10 m      Cook:  10 m    Ready in 20 m

Ingredients:

4 fillet cod

12 frozen raw shrimp

salt and ground pepper to taste

 1 tsp garlic powder

1/2 cup fresh basil leaves or 1 cup spinach leaves

2 cups cherry tomatoes, approx. 20

4 Tbs chopped onion (optional)

2 Tbs olive oil

2 Tbs balsamic vinegar

Directions:

Preheat grill to medium high heat (or oven to 350 degrees).   Place cod piece on aluminum foil and season each lightly with salt, pepper, and garlic powder.  Top cod piece with shrimp, basil (or spinach), 5 tomatoes, and onion.  Drizzle olive oil and balsamic vinegar evenly over all the pieces.  Fold over foil to make packet, crimping the edges together to make a seal.  Place directly on grill grates or on cookie sheet in preheated oven.  Grill until fish flakes with a fork, approx 7-9 minutes.  May need to cook longer if fish was frozen, approx 12-14 minutes.

 

A “healthy” salad that is a calorie bomb!

Just couldn’t pass this article up without sharing it.  Just because it has kale and lettuce, does not make this salad a “healthy” choice.  So often we are misguided into thinking that our choices are good for us because they contain a few good ingredients.  However, they often become calorie bombs just like this one.  Not a lot of bang for your buck nutritionally.

http://www.cbc.ca/news/business/mcdonalds-kale-calorie-questions-1.3423938

Freeing Truth..Life Stress vs. Metabolism

I have had many conversations with many clients about just this topic..stress.  Who doesn’t have stress in their life?  We all feel it and it impacts our life in many ways.  Stress manifests itself in many forms throughout our day.  It may be a “positive” stress, like motivation to get a project done..or a workout completed; or a “negative” source such as anxiety.  I couldn’t have said this better myself, so why try…

“Wanna know some frustrating yet freeing truth? 😬
Your metabolism is not worried about your physique or desire to lose weight. All your metabolism is programmed to do is sense threats in the environment & react appropriately to keep you surviving. It seeks to balance & recover from stress.
That means that you may be eating perfectly clean & exercising every day, but if you’re stressing yourself out about it, your metabolism is going to seek out your recovery and survival from stress first before it lets go of that body fat.
Modern-day stressors include lack of sleep, overexercise, excessively decreasing calories, giving birth, and of course emotional/mental stress from work, relationships, etc.
If you feel you’re working super hard to lose that holiday (or year-long 😬) weight gain but it’s not working, maybe try to look into these other factors and see where your body is resisting due to stress. Are you getting enough sleep? Are you eating enough nourishing foods? Are you stressed out? Even worse- are you SO concerned with getting leaner that it’s actually stressing you out?
This is freeing because our body is on our side– working for us to keep us healthy and balanced. We just have to take the signs from our metabolism (hunger, energy, cravings, fat loss/gain) and work with it, not against it.” by kitchenspired

I strive to help people get their metabolism back on track and burning up those calories and fat.  I will help you identify the sources of stress in your life that are affecting your metabolism.  I don’t sell gimmicks or any products, just valuable advice and balanced eating to help your body be the best it can be right now.

It really angers me that there are so many “get quick results” promises out there today that claim the labels “nutrition and health.”  Let me be the first to tell you, that often those sources will mess with your metabolism in more harmful ways in the long run.  If you are sick of all the hype and want to get your engine running, see food as fuel, and sustain a truly healthy lifestyle, then I am here to help!  eatlivefit@hotmail.com