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.
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
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.
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.
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!
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.
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.
As we wind down the last week of Palisade Peaches in Colorado, I wanted to share one of my favorite ways to enjoy a slightly unripe peach. By all means enjoy the ripe peaches straight out of the bag or box. However, if you happen to get one that is not quite juicy enough or you are hankering for a different way to enjoy them, try this recipe.
Slice peach with skin on into a microwave safe bowl. Sprinkle with cinnamon and fresh nutmeg. Heat in microwave on high for 30 seconds, just long enough to warm them and bring out the sweetness. Enjoy plain or with 1 TBSP plain yogurt or a 1/2 cup milk.
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.
“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.
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
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
Add olive oil to deep skillet and heat on medium to high heat. Meanwhile drain shredded zucchini in a strainer (think pressing into a spaghetti strainer here) and then wipe dry on paper towels. The more moisture you can remove, the better your fritters will bind together and cook. Next add shredded zucchini and remaining ingredients in a small bowl. Toss to blend.
To cook, place in 2 tsp portions in pan and brown lightly on both sides. Using a spatula, turn occasionally to cook thoroughly. Serve warm.
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:
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.
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.
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.