lemoNADA......

A sugarless, fresh, non-alcoholic summer drink..... Sometimes during the summer don't you just crave a cold refreshing drink. Then you look at the store and they are all loaded with sugar and syrups. GROSS

Or you are trying to increase your water intake for the day and you just can't handle any more. This recipe will disguise the boring water flavor and before you know it you will be refilling your glass

INGREDIENTS: 32oz of water, crushed ice, the juice of 1 whole lemon, and 10 drops of stevia.

** optional add in MINT LEAVES

ENJOY!!

arctic zero......

This is the perfect "ice cream fix". You can eat the whole pint and will still only have consumed 150 calories.  Where as only 1/2 a cup of Haagen-Dazs ice cream has 270 calories and 20 grams of sugar.

WWW.arcticszero.com

They also have bars that are only 85 calories!! Click on the link above to find a location near you.

banana oatmeal cups......

They look like muffins, but don’t let the shape fool you – they’re denser and chewier than muffins because there’s no flour involved. I tried one hot from the oven with a little almond butter and it was amazing! I’ve also eaten one at room temperature and one straight from the fridge – they’re good at pretty much any temperature to me but I think they’re best served warm.

Baked Banana Oatmeal Cups

These baked oatmeal cups are just like oatmeal in the sense that you can add different mix-ins. I used bananas, raisins and walnuts but I’m sure they would be amazing with different fruits, nuts or even chocolate chips. This recipe is dairy-free and can easily be made gluten-free by making sure all your ingredients are certified gluten-free.

Ingredients

• 2 cups old fashioned oatmeal
• 2 teaspoons ground cinnamon
• 1/2 teaspoon sea salt
• 1 teaspoon baking powder
• 1/3 cup egg whites
• 1 Tablespoon coconut oil, in liquid form
• 1 teaspoon organic vanilla extract
• 6 drops liquid stevia OR 1packet of powdered stevia OR 1/3 cup maple syrup
• 2 medium bananas, mashed
• 2 cups Almond Breeze unsweetened vanilla almond milk
• 1/4 cup walnuts OR almonds OR other nut
• 1/2-3/4 cup raisins

Preparation

1. Preheat oven to 350 degrees and spray one 12-cup muffin pan with cooking spray or use cupcake liners.
2. In a bowl, mix oats, salt, baking powder and cinnamon.
3. In another large bowl, mix egg whites, vanilla, coconut oil, stevia and mashed bananas until combined. Dump dry ingredients into wet ingredients; mix well. Pour in almond milk and stir until combined.
4. Gently stir in walnuts and raisins.
5. Scoop mixture evenly into muffin cups.
6. Bake 30-35 minutes or until the center of each baked oatmeal cup is set and a toothpick comes out clean.

You can store any extras in the fridge or freezer and reheat them in the microwave when you want to eat them. If you are freezing them, I would take them out of the freezer and put them in the fridge the night before to thaw, then microwave for a few seconds before eating in the morning.

THIS IS FROM MY FAVORITE BLOG http://www.eatingbirdfood.com/
They are YUMMMMMY!

carbless pancake...

I saw this recipe on one of my favorite blogs and was dying to try it. It is called a protein pancake and it is carbless!! I cooked it today for my 3pm snack. Its the same calories and nutrition as my afternoon protein shake, and was a nice break from my same old routine.

IT WAS AMAZING!!!!

For this pancake I used 1/4 cup egg whites, 1 scoop vanilla protein powder (I always use Jay Robb Whey protein powder), 1/2 mashed banana, splash of unsweetened vanilla almond milk, 1tsp. chia seeds and a dash of cinnamon. I also drizzled a small amount of lite sugar syrup on top!
Next time I might try just chopping the banana up, so the inside of the pancakes have chunks of bananas.


Here is what the steps looked like:

**if you don't try this, you are truly missing out

almond butter.....

I first bought almond butter when my son started going to mother day out. Due to all of the peanut allergies they do not allow any thing with peanuts in your kids lunch box....... So I found an alternative "almond butter/jelly sandwiches!!!" Plus almonds are healthier then peanuts.  I was super annoyed of my first few jars, they were expensive and dried up in like a freaking week.... WASTEFUL!! I was almost over almond butter until I discovered this brand..

ZINKE ORCHARDS CREAMY ALMOND BUTTER

I found mine in my grocery store. You keep it in your refrigerator after opening and it stays moist for SO long. We have had ours open for probably a 2 months now!! It is so creamy and Delicious.

BENEFITS of almond butter:

1. Good for the Heart

The number one health benefit of almond butter is that it is good for the heart. It is rich in monounsaturated fats, which are the type of fats that reduce levels of cholesterol and decrease the risk of heart ailments. Dipping your biscuit in almond butter or spreading it on top of your bread certainly gives your heart a healthy boost.

2. Lower Blood Pressure
Almond butter is also known for lowering blood pressure because it can decrease cholesterol levels. When cholesterol accumulates in the blood vessels of the body, it makes it difficult for blood to flow more freely to different organs. When this happens, the heart will pump more strongly and this can result in high blood pressure. Lowering the cholesterol will also lower blood pressure. Apart from that, almond butter also contains minerals that are effective in reducing blood pressure. These minerals are calcium, potassium, and magnesium, which work hand in hand to decrease the pressure and resistance in the blood vessels to maintain the proper level of blood pressure.

3. Control Blood Sugar
Almond butter is a sweet and tasty dessert that will not do any damage to your blood sugar levels. In fact, it can even help control levels of blood sugar in your body by reducing the sudden increase in blood sugar and insulin which usually happens after you eat a carbohydrate-packed meal. This makes it an ideal part of the meal if you are suffering from diabetes.

4. Rich in Antioxidants
Oxidative stress is a common problem in today’s society. Free radicals that do cellular damage to your body are present everywhere. This is why it is important to have proper intake of antioxidants, such as vitamin E and flavonoids, which fortunately can be found in almond butter. Almond butter, thus helps protect cells from oxidative stress and reduces the risk of heart disease and other ailments associated with it.

5. Help With Weight Control
There is a common misconception about nuts and weight gain. Since nuts, such as almonds, are high in calories, many people who are on a weight loss program tend to avoid eating them. However, you should know that almonds are high in protein, fiber, and monounsaturated fats. They’re also incredibly delicious! People who eat nuts are less likely to become overweight than those who avoid them.

raspberry chia....

I always hear people talking about kambucha and honestly have never tried it. I think my husband was into it for a while but I never bought it becase I assumed it proably had to much sugar just like most juices!

Well I was wrong, atleast about this one. You guys know my new love for CHIA seeds, I was so excited to try this when I saw it in my health store. Here are my thoughts.

 The consistency was a little thick, almost like jello. I tried to chew the chia seeds at first and then I realized you are just supposed to drink them. It had a nice smooth raspberry flavor, not alcoholic or medicinal like I expected. I would find it a little difficult to eat something while drinking Kombucha, but alone, it's like a self contained meal. It is the perfect 3:00 afternoon pick me up!

So if you are apprehensive about Kombucha in general, give the GT Synergy Cherry Chia Kombucha a try. It has an easy going taste that most people will enjoy. Once you get past the weirdness of the consistency, you'll be feeling like a champ. Plus its a rereshing summer drink

calories, 140, fat 6, sugar 4, carbs 14,  protein 4
Remember all the fat and calories are good ones because its from the CHIA seed.

They also have grape and cheery flavor!

Enjoy

turkey meatloaf...

I thought it was a sign that I should blog about turkey meatloaf because I happened to cook it for my sister and I two nights ago and then yesterday my friend Lid texted and was dying for a healthy meatloaf. So here you go Lid ;)

It is SOOOOO good.

Ingredients

1 1/4 lbs ground turkey
1 1/2 cups onions, 1/2 squash, 1/2 zucchini, handful of spinach, chopped
2 tablespoon garlic, minced
1 teaspoon salt
1 teaspoon black pepper
2 teaspoons Worcestershire sauce
1/3 cup fresh parsley, finely chopped
1/4 cup ketchup
1 cup quick oats (I used instant)
1/2 cup plain yogurt
1 whole egg, lightly beaten

Preparation
1. Preheat oven to 400 degrees.
2. In a non-stick skillet, cook veggies and garlic in oil over moderate heat.
3. Place onion and garlic in mixing bowl with salt, pepper, Worcestershire sauce, parsley and ketchup.
4. Mix well.
5. Stir in oats, yogurt and egg.
6. Let stand 5 minutes.
7. Add turkey and mix well with your hands.
8. Place turkey mixture in a lightly oiled standard bread pan.
9. Bake on 375 for 50 to 55 minutes (until meat thermometer inserted into meatloaf registers 170 degrees).
10. Let stand 5 minutes before serving.

tone it up...

I found this on a favorite blog of mine and HAD to share it!

www.thewelldaily.com

"Has your busy schedule left your face looking less than glowing? Having a facial toner on hand is the magic trick. It;s the perfect compliment to your daily cleanser: It balances the pH levels (neutralizes oiliness) and removes make up residues you cleanser might've missed. Not to mention, toners aid in banishing that awful t-zone.

DIY Lemon Mint Toner

Materials

1 organic peppermint tea bag	1 tablespoon of fresh lemon juice
¼  cup witch hazel	1 cup boiling water

Directions
Steep a peppermint tea bag in boiling water for 10 minutes. Remove the tea bag and let cool to room temperature. Add the lemon juice and witch hazel and cool mixture in the refrigerator. (Storing in a glass Mason jar works very well) When chilled, dab on a cotton ball and gently swipe over entire face for a quick and refreshing toner that will tighten pores while reducing any irritations from impurities.

Hot tip!
   * If your skin is prone to oiliness add ⅓ cup of apple cider vinegar to the above toner. It will help to further restore the pH balance of your skin and rid of any excess residue from make up and toxic environmental by products.

****Witch hazel is an astringent produced from the leaves and bark of the North American Witch-hazel shrub (Hamamelis virginiana), which grows naturally from Nova Scotia west to Ontario, Canada, and south to Florida and Texas in the United States.^[1] This plant extract was widely used for medicinal purposes by American Indians and is a component of a variety of commercial healthcare products.  

heavenly.......

Dark Chocolate Almonds

The perfect after dinner snack. They are sweet and crunchy. All you need is a tiny handful.

* the image of the nutrition would not get big enough to read, so if you click here to see, also you can purchase them on the site.