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What to Eat in the Heat

17 Jul

Eat Smart in the Summer

It’s hot. Really hot. And cooking just seems unbearable, even in the air conditioning. You don’t really want to eat something hot either, just the thought gives you heat stroke. So what do you do? Stay inside all day and not eat? NO. You eat smart. Eat cold things that lower your body temperature, and eat things mainly comprised of water. Most fruit is 80% water, and very filling. So here are some ideas for you to cool off with:

1. Frozen Fruit 

Take your favorite fruit and toss it in the freezer for an hour or two. The sugars actually crystalize and taste sweeter too. It’s like a popsicle! But healthy.

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2. Bananas

The heat depletes us of essential electrolytes and potassium. Eating a banana is a great idea if you plan to take your workout outside {Or do CrossFit @CrossFit Lake Effect 🙂 }

chopped-banana

Photo Credit HERE

3. Almonds

Almonds are always wonderful, but they have the healthy fats and protein your body needs. When cooking meat is out of the question, reach for some raw, heart healthy nuts.

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Photo Credit HERE

4. Whey Protein Smoothies

Probably a favorite of many. Protein shakes are easy and nutritious. They quickly absorb into your system, and are very refreshing. You can mix it up by sneaking spinach in, or adding fruits.

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5. Greek Yogurt Parfait

I love dessert, but I don’t like the heavy feeling that comes with it. Instead of eating ice cream this summer, my new favorite treat is a greek yogurt parfait. I use 1/2 cup plain 0% Fat Greek Yogurt, 1 Scoop french vanilla {or chocolate} whey protein, 2tbs PB2, and a frozen fruit of my choice. If I just came back from a workout and eat this is lieu of dinner, I’ll add a handful of walnuts too.

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Table Scraps: How to take care of your Dogs in the Summer

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My dogs are use to running 3- 4 miles at least 3 times a week, but when temps reach the 90’s, they don’t get a whole lot of exercise. Here are some helpful ideas for taking care of fido in this heat.

1. Use the opportunity to give them a cold bath

2. Put ice cubes in their water bowls {This will turn into “bob for the ice cube”}

3. Get them a new toy. I bought both my dogs kong treat balls and I fill it with peanut butter. This keeps them preoccupied and running around the house for hours. They also play keep away with each other – helps keep them entertained.

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4. Play fetch inside. My floors are ruined already, so I have nothing to lose. I try to give my dogs a little bit of a cardio workout throwing their balls down the stairs.

Your turn:

What do you eat to beat the heat?

Do your animals {kids} keep active, even in the heat and humidity?

The ‘Power’ of Food

3 Jul

Good Eats

food-as-medicine

Photo Credit HERE

The more I eat REAL food, the better I feel. I know I’m not alone on this one. On my journey to strong, I have come to banish counting calories, scales, and the obsession with dress sizes. When your intention changes from being “skinny” to being STRONG, you appreciate food more, and your body. I have a new respect for food. Everything I consume, I think of what it’s doing for my body, after all “Let food be thy medicine and medicine be thy food”  Hippocrates.  I think we can get so wrapped up in counting calories and the whole ‘calorie-in-calorie-out’ mentality that we forget how God intended food to be used…to sustain us and give us strength.

I have been a calorie counter for years. But now I focus on portion control and quality of food over quantity. It’s so refreshing to look forward to eating fresh avocado, or using organic coconut oil and not have to worry about if I’m over my calorie limit for the day! Understanding the benefits of healthy fats and how they work in your body is very important. That being said, I’m on a quest to make the healthiest protein bar possible. I’m always on the go, so I need something that is going to give me energy without a sugar or caffeine crash. I also need protein to keep up with my workout regime and active lifestyle.

Raspberry Chocolate Power Bites {No Bake}

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Ingredients: Serves a Bakers Dozen…{I ate a few in the process…too good to wait!}

1/4 Cup Fresh Raspberries

1/2 Cup Halved Walnuts- mashed

1/4 Cup Coconut Flour {great source of plant fiber}

1/4 Cup Chocolate Powdered Peanut Butter {I use Just Good Stuff Organic Powder}

1 tbs Coconut Oil 2013-07-02 20.07.47 {Coconut Oil is my new fav. Read more about the benefits of Coconut oil HERE}

Coating Ingredients:

1/4 Cup Flaxmeal

1/4 Cup Organic Stevia

Directions:

Mix all the ingredients together except for the coating.

If you have a food processor, this would be much easier. But since I am an unpampered chief…I used my Oster on the go blender. {See..cooking doesn’t have to be fancy schmancy. Mix it means mix it…doesn’t matter how it’s done.}

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Next, I put it into a bowl, spooned it out, rolled it into a ball, and then I dipped it into a bowl of stevia, and then rolled it into a bowl of flaxmeal to give it that “faux-powedered sugar” appeal.

Put it in the fridge to harden for up to 2-3 hours.

Results: YUM

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Chocolate Peanut Butter Power Bites {No Bake}

Ingredients: makes about 2 dozen

4 Cups Chocolate Whey Protein

1/4 Cup Coconut Flour

1/3 Cup Powdered Peanut Butter {Organic, Just Good Stuff}

1/3 Cup Sliced Organic, Raw Almonds

1 tbs Coconut Oil

Coating: 1/3 Cup Flaxmeal 1/4 {ish} Cup Organic Stevia

Directions: Mix together all the ingredients except for the coating.

Coating: in two separate bowls, one with flaxmeal, and one with stevia, roll the balls.

Place in fridge to let harden for 2-3 hours.

RESULTS: Ah-Ma-Zing!

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{This has BOTH the chocolate and the raspberry, you can see the raspberry has a “raspberry” color.}

Power Pet Treats {bites would sound bad here…don’t ya think!}

Our four legged friends often get the short end of the stick when it comes to nutrition. But if you have a dog like mine, you realize that dogs are just as sensitive to all this processed food as we are. Again, God intended them to eat food that HE created. So I decided to show them some Paleo love too!

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Ingredients:

2 Sweet Potatoes

1/2 Cup Peanut Butter {I used USDA organic peanut butter…ingredients: peanuts and sea salt, and organic cane sugar}

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1/4 Cup Coconut Flour

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1 Egg

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Directions:

Preheat oven to 350 degrees.

Steam, peel, and then mash the sweet potatoes.

Mix all your ingredients together. Scoop out desired bite sizes and bake for 10 minutes {or until golden brown}.

RESULT: Happy Dogs. I ate them too actually… They are really good. I think if you added some stevia or salt…either way, it would make a good “people treat” too. I actually had to put them away because I kept “tasting” them.

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Happy Pups

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