Posts tagged healthy

Healthy Fudge Babies


My friend Lori made these the other day and let me tell you — YUM!

Original Fudge Babies

(Serves… depends on how good bad non-existent your self-control is)

  • 1 c walnuts (120 grams)
  • 1 and 1/3 cups pitted dates (230 grams) (If you want a sweeter result, up the proportion of dates.) (If you’re unsure as to what dates to use, see fudge baby FAQ post)
  • 1 tsp vanilla extract
  • 3-4 tablespoons cocoa powder, depending on how chocolatey you want the balls to be (I used 4T extra dark)

1. Chop/blend all the ingredients, using a food processor, Magic Bullet, etc.  (No need to blend the dates first; I just blend everything all at once.)
2. Roll into cutey-pie little balls.  (Use plastic wrap if you wish.) Or, if you want true brownies, shape the dough into bars!

Version 2:

Hot Cocoa Fudge Babies

I’ve been toying around with the original recipe.  Here is my newest-favorite variation:
30 grams cashews, 80 grams dates, 5 grams (1T) dark cocoa powder.
Blend.  Even fudgier than the original! :)
(Add mint extract + cacao nibs and you’re in Wild Bar territory.
And if you leave out the cocoa powder, you have a homemade cashew cookie Larabar!)


Sisters Make People Happy


Recently I have really appreciated how great it is to have sisters. There really is nothing out there that can replace the bond, memories and the feeling of ‘home’ you get with a sister —

Why Sisterly Chats Make People Happier

Having a Sister Makes You Happier”: that was the headline on a recent article about a study finding that adolescents who have a sister are less likely to report such feelings as “I am unhappy, sad or depressed” and “I feel like no one loves me.”

These findings are no fluke; other studies have come to similar conclusions. But why would having a sister make you happier?

The usual answer — that girls and women are more likely than boys and men to talk about emotions — is somehow unsatisfying, especially to a researcher like me. Much of my work over the years has developed the premise that women’s styles of friendship and conversation aren’t inherently better than men’s, simply different.

I have mentioned this before this this post: Having a Sister Makes you a Kinder Person

10 Ways to Save Money on Food Shopping


10 Ways to Save Money on Food Shopping.

You can definitely eat healthy and not spend a fortune. Cheap processed food is everywhere which makes it hard to avoid. In my opinion, it is also the root of many of the health and obesity problems today.  I have previously highlighted some ways to eat healthy affordably –here is another article with some ideas —

We’re paying more these days not only at the gas pump but also at the grocery store. Blame it on rising oil prices, disappointing crop yields, global warming, and/or the weak dollar. Robert Earl, director of nutrition policy for the Grocery Manufacturer Association, says there are many factors affecting food prices.

What it all means is that shoppers are looking for ways to save money when they’re food shopping without sacrificing nutrition. WebMD asked some experts for tips and strategies on saving money on your grocery bill while still eating healthfully.

Battle of the Foods: 14 Winning Nutrition Picks


Battle of the Foods: 14 Winning Nutrition Picks |

Some great advice on which foods to eat when similar items are available! Has anyone ever tried this tip? Mix blueberries into lean ground beef for burgers. The juicy fruit will help keep the meat moist.

As a health-savvy runner, you try to toss nutrient-packed foods into your grocery cart. But when you’re deciding between similar-seeming nutritious items (say, turkey or chicken?), you may not know the superior choice. “Food is your fuel,” says Mitzi Dulan, R.D., co-author of The All-Pro Diet. “Selecting the most nutritious options will improve your diet and give you a competitive edge.” While you can’t go wrong eating both quinoa and brown rice, choosing the nutritional champ may give your running the boost it needs. In a healthy-food smackdown, here are our winning picks.

Eating Well on a Budget


From Underground Wellness:

10 nutrition powerhouses for kids


Get your kids addicted to these colorful, tasty, nutrient-packed superfoods, like blueberries, cocoa, cinnamon and more.

It’s a fact of life: Chips, cupcakes, and lots of other not-so-nutritionally noble foods are going to find their way into your child’s mouth. Heck, if left to their own devices, a lot of kids wouldn’t eat anything that didn’t come out of a pizza or pasta box. But that’s all the more reason to make sure the meals you serve up are packed with as much good stuff as possible. Parenting went to Rachel Beller, R.D., founder of the Beller Nutritional Institute in Beverly Hills, California, a mom of four, and an expert in eating for disease prevention, to get her top picks of true bite-for-bite nutritional powerhouses. Most important, they’re also foods kids might actually eat. Add them to this week’s shopping list!

via 10 nutrition powerhouses for kids –

A Trainer Tells All – What I Have Learned About Health and Fitness


I know this is a long list of information but each bullet gives a really strong, valid point regarding getting fit.  While I don’t agree with everything, I do agree with most and aspire to be at the place he is referring to. Take a moment and read the list below – I bet you will learn something new about getting healthy…

* Push-ups are the best upper body workout designed….no machine can replace that…you don’t need any equipment and you can do them anywhere.

* It’s easy to become a certified trainer (as I have seen overweight people become certified)….it’s not easy to work as one full time (hence a high turnover rate in many clubs)

* Diet is 85% of where results come from…..for muscle and fat loss. Many don’t focus here enough.

* Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return.

* Most people do not lift heavy enough to make stronger muscles.

* It’s never too late to build muscle….and is more important as we grow older.

* The only real cure is prevention….don’t get sick in the first place otherwise you may be in for a long road back to health

* If you eat whole foods that have been around for 1000s of years, you probably don’t have to worry about counting calories

* Sugar is not our friend

* High Fructose Corn Syrup is making people fat and sick

* The biggest 2 threats to our health are inflammation (silent and chronic) and insulin resistance

* Our dependence on gyms to workout may be keeping people fat….as walking down a street and pushups in your home are free everyday…but people are not seeing it that way.

* If I had to pick one sport for a child to start with it would be gymnastics, the strength/speed/balance/body control they will learn can be applied to any sport down the road.

* I hate to jog….I love to run

* Never listen to any advertising telling you what is healthy….as they are just trying to sell you something

* There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)

* The fittest people I know keep active daily doing what they enjoy

* Fitness and Muscle magazines never got me any real results

* Supplements were are waste of a lot of money for me

* The best performance enhancing thing I know of….is a cup of coffee 30min before a workout/playing sports.

* To build muscle, throw away your Whey protein and eat more steak and eggs

* More people are taking muscle building hormones than will ever admit to you

* The best way to lose weight for most is lower carbohydrate eating/cycling

* I was skipping breakfast long before I ever found out about intermittent fasting (IF)

* It’s a lot easier to stay fit and strong….once you get there

* Meat and Fat are my friends

* Muscle size does not tell a person’s real strength

* Muscle size is mostly glycogen and water

* Whole foods can never be replaced by a multi-vitamin

* Most people need some Fish Oil to control inflammation

* Many brain functions may be vastly improved with a diet of no sugar/higher fats (esp DHA from fish/fish oil)

* Breakfast is not the most important meal of the day

* Eating 6x a day provides no metabolic advantage for losing weight than 2-3x a day…it’s still about calories and blood sugar/insulin control

* Mainstream media is 5 years behind research studies….research studies are 10 years behind what people are already doing for health and results

* The eat low-fat advice was the biggest health disaster in the last 30 years

* The greatest learning experience was helping people with autoimmune/arthritis to get healthier…..I never got more appreciation for my own health and how important prevention really is.

* The saddest thing to see is someone crippled by a potentially preventable disease while they are young which keeps them from doing simple daily activities and on multiple medications

* I was 215 lbs in college and thought I was big and had muscles….now at a much leaner and defined 185lbs I know I was more fat than muscles back then

* I can still keep up with the 21 yr old hockey players…..I just am a little more sore the next day now….

* Mountain biking is fun….snapping off my derailer and making it a single speed is even more fun

* The smartest trainer I know does not have a website or best selling ebook….as he is too busy training real clients

* Apple Cider Vinegar is the only medicine I take if I feel sick

* I can go up and down up to 10lbs in a week depending on glycogen and water balance

* The first big amount of lbs you lose in the first week dieting is mostly water

* If you want to get better at running….you run… biking…you bike…….at a sport…you play that sport

* I know a professional athlete making millions and a star on his team…yet he can’t do a pullup…but he doesn’t need to

* There is no one right way for anything… 20 different ways can get you results…

* 80/20 rule is so true…..80% of your results come from just 20% of the exercises, 20% of the food in supermarkets, and spending 20% of your time working out.

* Results are just the simple yet important things done on a consistent basis

* Losing more than 2lbs a week is probably not all fat

* Gaining more than 2lbs a week is probably not all muscle

* All diets fail over the long run….but lifestyle changes last

* All diets books are saying the same thing in general…they just make a new way to present it

* Bill Phillips was a marketing genius

* There is nothing new in health and fitness…..just ideas that resurface that are long forgotten

* Fads are created to sell more specialized equipment/gear, lifting/throwing something heavy and running fast has been around for 100s of years and still works

* Want a strong “core”? Lift something heavy over your head and walk around trying to stabilize it…the motivation to not drop it on your head will work wonders

* There should be a law against selling any dumbbells less than 5lbs….or ones in neon colors

* If your trainer can not get you to lose weight, fire him/her. You are not paying for his/her company or excuses….go find someone who can deliver or knows how to get results

* Squatting to parallel will only give you weak hamstrings and lead to more knee issues….you should be able to go down like you were going to pick something off the ground….as that is the reason our bodies were designed to squat

* The best thing anyone can do for their health/results is to just try new things…see how their body adapts and responds…and learn how to take total control no matter life may throw at them in the future

* Blogging is more effort than I would ever imagine….but I enjoy sharing what I know

* If you like what I write…the best thing you can do is help spread the word…so others can start improving their health and fitness too

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