Top 3 Reasons To Crack Open A Coconut

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Vitacost.com offered to share a guest post with me about coconuts. You may have heard a lot about coconuts in the news lately. Katie from Vitacost gives you 3 reasons to give coconut oil a try. Thanks Katie!!

If you have tried coconut oil, what are your favorite ways to enjoy them?

By: +Katie Kaleita, writer for Vitacost.com

More and more, people are going coo-coo for coconuts – and not because they had one too many piña coladas. Coconuts are breaking out of their shells and into the spotlight for their array of health benefits. You have probably used coconut flakes in desserts or coconut milk in curry dishes. And maybe you lathered your skin in coconut-scented tanning oil, trying to achieve that “I-live-on-an-island” look. But what do you know about pure coconut oil?

Coconut oil is extracted from the flesh, or meat, of the coconut. Depending on the oil’s end-use, coconut oil can be extracted through various methods. One important thing to note: coconut oil is naturally rich with antioxidants and fatty acids. In many cultures, coconut oil has long been used in recipes, hair care concoctions and natural medicines. Luckily, word is spreading that coconut oil is truly all that it’s cracked open to be. Here are the top three ways to benefit from this island staple:

1. Balanced eating – Coconut oil is rich in medium-chain triglycerides (MCTs); whereas, other triglycerides contain long-chain fatty acids that your body stores as fat. Coconut oil’s MCTs make it a comparable substitute for butter or vegetable oil. Try baking with coconut oil for a healthier sweet treat, or add it to your post-workout smoothie to give your muscles the nutrients they need.

2. Skin health – Coconut oil’s antioxidants make it a natural skin-nourishing moisturizer. Adding virgin coconut oil to your daily beauty regimen may help your skin maintain its supple, youthful quality. Transport yourself to a spa everyday by whipping up an all-natural moisturizing mask with coconut oil, melted beeswax and water.

3. Hair care – The protein and nutrients of coconut oil’s fatty acids help protect hair from damaging free radicals. Pure coconut oil can be massaged directly onto your scalp and through hair for regular conditioning and salon-style strands.

This article has been provided by the folks at Vitacost.com. They know that a healthy lifestyle is more than organic vitamins and natural supplements.  That’s why Vitacost.com offers essentials for your home, your baby, your pantry, your beauty routine – even your furry, four-legged friends! Since 1994, Vitacost.com has been taking the cost out of healthy living. Today, you can shop over 35,000 products like elderberries to reishi mushrooms from your computer, tablet or smartphone with just a click of a button. Some might say Vitacost.com is the silver platter of healthy living – let them serve you. Vitacost.com is not affiliated with this blog and isn’t responsible for content outside of this article.

No Meat Athlete Inspired Breakfast Bars

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I landed on the No Meat Athlete website the other day and noticed the side bar with their most popular posts. Number one post is The Perfect Smoothie Formula and number two is The Ultimate Energy Bar Formula. Interesting, I have never seen a recipe called a formula, so I clicked to check it out. I actually love this idea of a formula rather than a recipe because it gives you so many different options. Almost every recipe I pick up, my instinct is to analyze what ingredients I can change out or add to the recipe. I guess it’s from years of kitchen experiments after following recipes to the letter when I first started cooking and baking.

I loved customizing this recipe using their formula with all of the great options. I did make a change from one of the base ingredients in the formula by using 1.5 cups of cooked millet instead of 1.5 cups of oats. I didn’t have any gluten free oats on hand and wanted to use up some cooked millet.

Check out these beauties, which would be lovely with some tea. I am planning to enjoy a breakfast bar tomorrow morning with a green smoothie to give me energy all morning until lunch time! Can’t wait.

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When making bars, I always prefer to wrap them up individually and toss in the fridge or freezer. That way, I don’t need to eat before they get stale. These bars are vegan, gluten free, and dairy free. They are quite filling with their fiber rich secret ingredient of beans, hehe.

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Ingredients:

1.5 cups cooked adzuki beans

1/4 cup ground flaxseed mixed with 1/4 cup water

1/4 cup agave syrup

1/4 cup mashed ripe banana (about a half banana)

1 teaspoon ground cinnamon

1/4 teaspoon sea salt

(First set of ingredients will be combined in food processor until smooth then add remaining ingredients and pulse)

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1.5 cups cooked millet (I used millet instead of oats from the base formula)

1/2 cup buckwheat

1/2 cup gluten free all purpose baking flour (I used Bob’s Red Mill)

1/4 cup water (if needed)

1 cup mini semi-sweet chocolate chips (I used Enjoy Life mini chips – allergen free)

Method:

1. Preheat oven to 350.

2. Grease bottom and sides of 9 x 13 inch baking pan with coconut oil.

3. In a food processor, add beans, ground flaxseed and water, agave syrup, banana, cinnamon, and sea salt. Run food processor until ingredients are blended and smooth.

4. Add the millet, buckwheat, and flour then pulse until just mixed in. You don’t want to puree the batter from this point on.

5. Add 1/4 cup water if batter seems a bit too thick.

6. Fold in mini chocolate chips.

7. Spread batter evenly in prepared pan.

8. Bake until edges begin to pull away from sides of pan and a knife inserted in center comes out with just a few moist crumbs attached, 30 minutes. Check after 20 minutes.

9. Let cool completely in pan.

10. Cut into 8 or 12 bars.

11. Enjoy!!

These are great to individually wrap and throw in the freezer.

For the original formula along with suggested formula options, check out No Meat Athletes website. I know I’ll be back for more great tips!

Healthy Eating Trends in Restaurant Menus

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Bridget Sandorford is a freelance writer and researcher for CulinarySchools.org. She contacted me to write a guest post and I happily accepted. I asked Bridget to share about healthy eating trends in restaurants drawing from her culinary expertise. Thank you Bridget!!

Restaurant meals aren’t known for being health food. Most restaurant meals are two or three times the proper portion size and are loaded with extra fat, sugar, and salt to make the food taste good and stay fresh. However, with a growing focus on healthier eating, many restaurants have adapted to the demands of the marketplace and are starting to give their menus a healthy makeover.

Here are just a few of the healthy eating trends in restaurant menus you may have already begun to notice:

Lighter Fare Options

Many restaurants have begun to offer their health-conscious consumers more options for lighter fare. This can include smaller portions of popular dishes or lower-fat or lower-calorie versions of those dishes. For example, you might be able to order that pasta alfredo in a half-portion, or simply order a version that’s made with half the fat.

Look for these options under a special section for healthier fare in menus at the restaurants that offer them.

More Natural, Local Ingredients

The local food movement is growing, and the restaurant industry is responding. More and more restaurants are sourcing their ingredients from local farmers, and they are advertising the practice on their menus. There is also a greater focus on using organic ingredients and on eliminating additives and other artificial ingredients from recipes.

Recognition of Food Allergies

Gluten intolerance has gotten a lot of press in the last few years, and more and more restaurants are now either offering more dishes that are gluten-free or are making note of the dishes on the menu that are naturally gluten-free. Other common allergens are beginning to get similar treatment, including allergies or sensitivities to dairy, eggs, shellfish and peanuts.

More “Healthy” Indicators

As many television shows have pointed out again and again, a dish that seems healthy may actually be hiding a lot of calories and fat. There have been countless stories of a popular salad that has more fat and calories than the steak dinner. To help you quickly understand which options are the healthiest on the menu, many restaurants are now including small pictures indicators next to the items, such as a “GF” for gluten-free or a leaf for vegetarian. Other symbols may also denote heart-healthy or low-fat option.

More Nutritional Information

Some restaurants have gone so far as to list the nutritional content right on the menu, including counts for calories, carbohydrates, fat and more. Even fast-food restaurants are getting in on the practice. While it may discourage you from ordering that giant pasta dish or the heaping slice of cheesecake, it will help you to make healthier choices and to only splurge when you intend to (not because you didn’t realize what you were putting into your body).

The healthy trends in restaurant menus are a reflection of a move toward greater health across our society. As we become better informed about the food choices we make and how they affect us, we can start improving our health and the quality of our lives.

What other healthy trends would you like to see reflected on restaurant menus? Share your thoughts in the comments!

Bridget Sandorford is a freelance writer and researcher for Culinaryschools.org, where recently she’s been researching garde mangers. In her spare time, she enjoys biking, painting and working on her first cookbook.

Review: Feel Beautiful With Products From Vitacost.com

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Vitacost.com sent me a few of their new products to review for you. I posted about Earnest Eats and now I’ve got some amazing body care products to share with you!

Healthy eating makes us beautiful on the inside and outside. Allergen friendly lotions and soaps make us feel pretty on the outside too! Winking smile

Disclosure of material connection: Vitacost provided me with free samples of these products to review. All opinions expressed here are completely my own.

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Andalou Naturals Clementine Ginger Shower Gel is a glorious shower gel to add to your cleansing routine. It smells just like clementine with a hint of ginger and it lathers easily while rinsing off just as nicely without leaving a soapy film. This is an allergen friendly cleanser, a must for those with sensitive skin, like me. Many commercial cleaners are off limits for me, I typically use Kiss My Face Olive Oil bar soap because it’s ultra gentle and leaves my skin moisturized without irritating it. Andalou Naturals does the same, but it lathers up easier since it’s a gel and smells wonderful, fragranced by natural oils instead of chemicals. It’s also Gluten Free, Cruelty Free, non-GMO, Free of Parabens and Sulfates. It’s important to know that if you need to follow a gluten free diet, your self care products also need to be gluten free. I didn’t know until a few years ago that self care products could contain gluten. Check labels of all products to ensure they are safe for you to use.

As always, please read the ingredients list to ensure you are not allergic to the natural ingredients used to make this product.

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After a refreshing shower, a good lotion can help seal in the moisture – lotion up 2 minutes post bathing on slightly damp skin to lock in moisture. Many lotions on the market are full of chemicals and can cause skin irritation and allergic reactions. BWC: Beauty Without Cruelty, is a line of products that is great for sensitive skin, it’s vegan as well as free of parabens and fragrance. It’s also not tested on animals, so it’s ethically produced – a product you can feel good about using!

BWC lotion blends into skin well and is not greasy. Your skin feels moisturized without that greasy, wait to get dressed feeling. I like to use it at night as well to lock in moisture and replenish my skin on especially dry days. On the bottle, there is a recommendation to add 12 drops of your favorite essential oil to 2 ounces of the lotion. I think this is a great idea if you have a favorite essential oil; suggested oils are lavender, sandalwood, rose, or geranium.

As always, please read the ingredients list to ensure you are not allergic to the natural ingredients used to make this product.

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Feeling beautiful on the outside sometimes means freshening up breath when it feels a little stale. If you’ve got fresh parsley or mint leaves to chew those are great options. They are both antibacterial and antimicrobial to freshen breath. I don’t often carry those herbs in my purse so Vitacare is the perfect option!

I stopped using gum regularly since most of them are made with artificial sweeteners and I’ve made a commitment to avoid those. Vitacare uses Xylitol, a more natural sugar alcohol, which has also been proven to prevent cavities. Too much xylitol can cause digestive upset, a few pieces of gum in moderation should not cause an upset. Vitacare gum also has the added benefit of a few vitamins per 2 piece serving: 20%DV of Vitamins A, C, D, E.

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What are your favorite natural products?

Thank you again Vitacost.com, I’m honored you selected me to sample and review these amazing products!

Stress Busting Tips For The Holidays!

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The holidays are a wonderful time of year filled with exciting events, holiday parties, gatherings, family, friends, food and fun! So much going on, it can be overwhelming as much as it is enjoyable. What if you could fully enjoy the holidays and stress less?

Here’s a few of my favorite tips to enjoy this time of the year to the fullest and ditch the stress:

The Freedom of No

As women we care for and nurture others around us. Saying Yes to all that is asked of us, can leave us feeling overloaded and stressed. Saying NO to others is a YES to yourself! Give yourself the time to nourish and care for yourself. In order to continue to enjoy life with those you love, you have to learn to make more careful choices to nourish and sustain yourself.

Nourishing Relationships

Everything we take in is food for our body, mind, and spirit – relationships can either feed us or deplete us. Finding the right balance for ourselves is the key to good health. Think about relationships that nurture you. Compare to the stress related to toxic relationships. Find ways to crowd out toxic relationships.

Have Fun Move More

Increasing daily movement increases serotonin and feel good endorphins. Taking regular walk breaks at work instead of coffee breaks. Add exercise routine to your week: M/W/F/S. Toning up boosts confidence and makes you feel good = lower stress.

  • Zoomba – go to a local class, check out YouTube videos or a DVD
  • Vinyasa Yoga – Breath, flow, and move stress out
  • Brisk Walking or Running
  • Strength Training
  • Exercise Ball or Bosu Ball routines
  • Exercise with a motivated buddy!

Importance of Hydration

About two-thirds of our body is water. Maintaining adequate levels is important for vital body functions, clear thinking, and energy. First signs of dehydration are lightheadedness, muscle cramping, dry mouth. Reach for filtered water instead of coffee, juices, and soda. Spike your filtered water with fresh squeezed lemon, lime, or cucumber slices or make beauty water….Smile

I love this website for it’s recipes: http://blenditandmendit.com/category/bimi-beauty-water/

Crowd Out Foods That Increase Stress

Processed foods, excess sugar, salt, and saturated fats deplete your body of nutrients because your body uses its nutrient stores to break them down. Aim for a ratio of 80/20 – with 80% nutrient dense foods and 20% other.

Limit intake of (crowd out):

  • Processed foods
  • Refined grains
  • Refined sugars
  • Sugar laden beverages: soda, juices, caffeinated beverages
  • Fried foods
  • Saturated fats

Eat More Foods That Decrease Stress

Whole foods: fruit, vegetables (esp. greens), nuts/seeds, lean proteins, healthy fats. Unprocessed in their most natural state, containing high quality nutrients, fiber, and water. Processed foods lack many beneficial elements. Superfoods have high levels of nutrients: leafy greens, kale, collards, swiss chard. Also sea plants and seaweeds: dulse, kelp, nori, kombu

Stress Less About Food

Clean Eating = Consume mostly whole, unprocessed foods, i.e., food in its most natural state. This includes fruits and vegetables, whole grains, lean proteins, nuts, seeds, beans, some dairy, unsaturated vegetable oils. Drink plenty of water, this should be your primary beverage of choice. Eat meals at regular intervals – that means eating every 3-4hrs. Increase intake of fruits and veggies.

Less Stress = Less Inflammation!!

Snack on these Stress Busting Snacks

  1. ¼ cup pumpkin seeds or sunflower seeds
  2. ¼ or half small avocado with crunchy celery sticks
  3. 1 sliced cucumber with pinch of sea salt and dash of cayenne pepper
  4. Baby carrots with bell pepper strips dipped in ¼ cup hummus
  5. Apple with small handful almonds or walnuts
  6. 1 cup blueberries (fresh or frozen) with 1 T. coconut oil
  7. Small salad drizzled with olive oil and raw apple cider vinegar
  8. Plain Greek yogurt mixed with salsa. Eat with baked tortilla chips or Triscuits
  9. Half whole wheat pita topped with peanut butter and sliced banana
  10. Green smoothie or juice made with leafy greens, fruit, fresh squeezed lemon

Happy Holidays!! Enjoy the season with wonderment and fill up your heart with good times and celebrate Smile