Apple Goons and Eyeballs

A sweet and silly snack for this Halloween season courtesy of Longmont Dairy.

Apple Goons adn Eyeballs
Apple Goons and Eyeballs

Ingredients – 

Eyeballs – make 24 hrs ahead:

Package of mini-chocolate chips 1 cup powdered sugar
1 teaspoon cornstarch
1 Tablespoon corn syrup
2 teaspoons milk

2 green apples – cored and quartered
peanut butter
3 strawberries, sliced flat for tongues
64 shelled sunflower seeds for teeth

Directions – 

Eyeballs

Whisk together powdered sugar and cornstarch. Add corn syrup and milk and stir to a thick paste. Spoon into a piping bag (or baggie with the corner snipped off) and pipe small dots onto a sheet of waxed paper. Gently add a mini chocolate chip in the center before the icing sets up. Allow the eyes to set (or dry), on your counter, for at least 24 hours.

Apple Goons

Cut a mouth out of the center of the peel side. Fill gap with peanut butter. Place a sliced strawberry as the tongue, 8 sunflower seeds as the teeth and “glue” the premade eyeballs on with a little peanut butter.

Makes 12 Completed Apple Goons

 

No-bake Oatmeal Raisin Cookie Balls

These simple cookie balls are full of multi grains and naturally sweetened.  They make an excellent quick carbohydrate snack when on the go.  Just make sure to pair with a handful of nuts or a source of protein to balance out the snack.

No-bake Oatmeal Raisin Cookie Balls

recipe courtesy of: Kathryn @ http://www.foodonthetable.com modified by eatlivefit@hotmail.com

 

Ingredients:

  • 1 cup oats (old fashioned)
  • 1/2 cup packed Medjool Dates, pitted and chopped (5-6 large aprox)
  • 1/2 cup raisins
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1-3 tablespoons of water, as needed

 

Directions:

Add all of the ingredients, except water,  into your food processor or blender.  Pulse, stopping to scrape down the sides as needed.  Once everything is well combined, add water slowly to allow the mixture to come together so it is moldable into ball shapes.

Wet hands and roll mixture into golf ball sized cookie balls.

Store in refrigerator in airtight container for up to 1 week.

Serves 9-10 cookie balls

Eggs – Demystifying Labels

Eggs varieties seem to be taking over the dairy isle these days, have you noticed?  Let’s not even go there with the entire row of frozen pizza options!  Here is a little help with the mystery of labels on eggs these days, and the added cost. Use these to make the best choice for your family and yourself.

 

Cage-Free

This label means that the hens live in large barns.  They don’t have outdoor access, and they get about 1.5 sq. ft. of space each typically.  Not idea for moving about much, but better than the extremely confined corners of a cage.  They can move more and socialize, which makes for happier, healthy ladies!

Free-Range

The hens are often housed in barns, and have limited access to outdoor areas.  These outdoor spaces are required to be at least 2 sq. ft. per hen and have the added bonus of vegetation.  More plants to nosh on means more nutrients for the hens which translates into more nutrients in the eggs.  No guarantee that every hen eats the plants, so a slight toss up on the added benefits in each egg.

Pasture-Raised

These chickens are required to get a minimum of 108 sq. ft. of outdoor space in addition to indoor space for resting and roosting.  The more natural environment results in less stress for the hens and more room to move about and do what they do.  Some studies have even shown these eggs to contain more nutrients and Omega 3s than non-pasture-raised hens.

 

 

 

Spots Still Available…Come Join Our Nutrition Workshop!

These next two days are the last chance to sign up for the Nutrition Seminar.  Join in our discussion and exploration of nutrition topics in the news lately.  See information here:

Back to You Trails Seminar[648]

This Saturday 9:30-10:30am at Trails Recreation Center.

You must register online at trailsrecreationcenter.org, class #465 or in person at front desk of Trails center.  Registration Deadline: Thursday, September 21st at noon.

 

Should I take supplements?

I am often asked about one supplement or another when it comes to nutrition.  I believe it is a very personal decision, but I caution clients that they usually come with side effects and often the label on the bottle is not what is reported on the label (more is added that is unknown, or less of the active ingredient is included, etc.).  Let’s clarify, a supplement is any substance (micronutrient, vitamin, mineral, etc.)  that is not medicine.

Here are a few things to keep in mind in making a decision:

  • our bodies are unique and react differently to medications/supplements.  Often the case is that what works for one person, may not work for another.
  • The supplement industry is a billion dollar industry.  Make sure to do thorough research and if any red flags pop up, keep your money in your wallet.
  • There are huge differences between medications and supplements.  They are not researched, tested and or used in the same ways.  Check out this article from the USAC below about the differences (Ask The Scientists, Dietary Supplements: August 10, 2017):

 

“Given that they are both used for health purposes, it would be easy to assume that medications and supplements are regulated the same way and produced to the same standards, but unfortunately this is not the case. Unlike medications, supplements are regulated post-market, which means that no regulatory body evaluates the contents or safety of supplements before they are sold to consumers. Take a look below to learn more about the many differences between medications and supplements, and how those differences make supplement use risky for athletes.

Medications

blue pill

FDA Review

The U.S. Food and Drug Administration (FDA) maintains a comprehensive evaluation process for medications, assessing everything including the packaging, the design of clinical trials, and the manufacturing conditions.

 


 

Reliable Ingredient Labels

Medications must list every ingredient on the Drug Facts label, and these ingredients are confirmed through quality control analysis by the FDA.

 


 

Proven Safe Before Sale

To help protect consumers, medications are subject to strict premarket regulation, which means they go through a rigorous safety and efficacy evaluation process before reaching consumers.

 


 

Eliminate Your Risk: Global DRO

Global Drug Reference Online (Global DRO) allows you to search the prohibited status of specific medication brands and ingredients. Get started at: GlobalDRO.com

Supplements

No FDA Review

Supplements don’t undergo any evaluation process or testing by the FDA before they are made available to consumers. In fact, most supplement companies are never inspected by the FDA to ensure manufacturing best practices.

 


 

Unreliable Ingredient Labels

Manufacturers may misidentify prohibited substances on Supplement Facts labels, or they may fail to list prohibited substances altogether.

 


 

Proven Unsafe Before Sale

Because they are regulated post-market, supplements are sold to consumers until it becomes evident that they are harmful following consumer adverse event reporting. Even then, supplements with illegal or dangerous ingredients may remain on shelves for years.

 


 

Minimize Your Risk: Supplement 411

Supplement 411 offers various tools to help athletes realize, recognize, and reduce supplement risk, including a High Risk List of examples of products containing prohibited substances: Supplement411.org/HRL

My take on AHA’s recommended “healthy” fats…

Recently the American Heart Association released it’s updated recommendations for keeping your heart healthy.  Part of the new release reviewed eating habits and more specifically recommended oils to use in a daily diet to prevent cholesterol and cardiovascular disease.  I had to chime in when I reviewed their findings.  As a nutrition guru, several red flags popped up:

  1. Heart disease is a complicated illness.  Inflammation in the body causes increases in cholesterol and other complications leading to the disease.  Genetics play a role as well.  Diet can help reduce inflammation, but it is not the overall solution or culprit.  Read more about it here.
  2. Saturated Fats are not all equal.  The new recommendations vilify Coconut Oil but fail to tout the benefits of this saturated fat in comparison with other saturated fats.  Let’s dive deeper.  Coconut oil is a medium-chain fatty acid.  It is also a saturated fat.  What does that mean, in a nut shell, your body processes it differently.  Coconut oil has proven to raise both HDL and LDL levels in the body.  Thus keeping the ratio of good to poor cholesterol the same.  Lab studies also prove it is less likely to be stored as fatty acids in the body, thus aiding in weight reduction.  Coconut oil contains high amounts of lauric acid, boosting antibacterial properties to aid your immune system.  It helps regulate blood sugar levels and helps your body build strong teeth and bones.
  3. The list of approved oils the AHA are questionable.  They recommend Canola oil, vegetable oil, olive oil and others.  I agree with the Olive Oil, it is a wonderful oil to use in dressings and low heat cooking.  The others use sparingly because they are cheap and used widely in commercially processed foods, restaurant foods, and are most likely from sources of GMO foods.  In other words, we get too much of them already in our diets, so be aware.  It does make you wonder what big industries have an financial influence on the American Heart Association.

When it comes down to it, our bodies are all different.  We have to be our own advocates for our individual health because of these differences.  Do some research into the saturated fats, look deeper than Google and decide for yourself.  I am here to help at eatlivefit.net.

That is what 2000 calories look like!

Sometimes an info blog is a powerful way to get a message across.  For the average person, this is what 2000 calorie healthy diet should resemble.  Thank you My Fitness Blogger for a visual representation.  Is this what you are eating?

http://blog.myfitnesspal.com/2000-calories-looks-like-infographic/?utm_source=mfp&utm_medium=email&utm_campaign=weekly20170619