A Sweet Escape
By: Rya Tillman - Forget The Gym Personal Trainer
Watching your diet can be hard enough, let alone watching your diet when you have a sweet tooth! Trust me, I feel your pain. One of my favorite recipes for Fudge Brownies, can be found in the Master Your Metabolism Cookbook, by Jillian Micheals. When a craving for sweets hits you can whip some of these up and feel a little less guilty for indulging. Enjoy!
Ingredients:
Makes 16 (2inch) Brownies
Olive oily spray for the pan
2/3 cup mild honey
1/3 cup natural, unsweetened cocoa powder
1/2 cup whole-wheat flour
1/4 teaspoon aluminum-free baking powder
1/4 teaspoon salt
1/2 cup unsweetened applesauce
2 tablespoons olive oil
1 large egg, at room temperature
3/4 teaspoon pure vanilla extract
Preheat the oven to 350F. Spray an 8-inch square pan with olive oil. Set aside.
Place the honey in a large glass measuring cup. Microwave on high power until the honey is running and just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Let cool to room temperature.
Meanwhile, in a small bowl, place the flour, baking powder, baking soda, and salt. Whisk until well combined.
In a larger bowl, combine the applesauce, oil, egg and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add the flour mixture to the liquid mixture and stir until no traces of flour remain. Scrape the batter into the prepared pan.
Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 minutes. Do not overbake. Place the pan on a cooling rack and let cool completely before slicing into.
Nutrition Information
Per Serving: 16
Calories: 86.2kcal
Fat: 2.2g
Protein: 1.3g
Carbohydrates: 16.0g
Sodium: 63.6mg
Sunday, March 4, 2012
Tuesday, January 10, 2012
Fruit: Natures Candy, Natures Cure.
January 9, 2012
By: Lindsey Cusey
Fruit: Natures Candy, Natures Cure.
Many people avoid eating fruit because they believe it is too high in sugar and will keep them from losing weight or reaching fitness goals. What they might not know is that there several different varieties of fruit that can actually help you reach your perfect weight and optimal health. One or two fist size servings of fruit per day is perfect. Limit dried fruits since they seem to be higher in sugar than regular fruit. Fruit is an essential part of any healthy diet and is naturally alkalizing. Meaning it helps raise your pH levels, and your body becomes less acidic. When your body is more alkaline it thrives, disease doesn’t stand a chance in an alkaline environment. Here are just a few of the benefits of certain fruits that you may not have known before:
• Orange peel contains more vitamin C than the actual fruit itself, so grate the peel and use it on top of salads or other dishes.
• Cherry juice is rich in antioxidants and can also reduce soreness after workouts. It also speeds up muscle recovery time after strength training. About an ounce of cherry juice concentrate pre-workout will do the trick!
• Pears are high in Pectin, a kind of fiber that assists with weight loss
• Grapefruit is known to be a “super-food” to many. They might not be the tastiest fruit but consuming them has numerous advantages. Studies have shown that they help people in weight loss efforts if they added half a grapefruit to every meal. They contain a lot of water and are highly alkalizing.
• Blueberries are high in epicatechin which helps with focus. Any berries are good to combat stress, they have a lot of vitamin C and can aid in lowering blood pressure and levels of cortisol.
• Peaches are high in vitamin C and can increase sperm count.
• Plums decrease anxiety and studies have proven that they help with depression.
• Watermelon has a high amount of an amino acid known as citrus-line which pumps out arginine that is related to vascular health and can increase libido.
• Tomatoes, yes they are fruit, are high in fiber and contain a lot of water making you feel full. They also contain high amounts of lycopsid, an antioxidant that helps lower the chances of heart disease and other illness when high levels are found in your blood.
Try to buy fresh organic fruit when you can and from local farmers when it’s available. Certain varieties that you should always try to buy organic include apples, strawberries, blueberries, cherries, nectarines, peaches and grapes. Other varieties should be fine to buy conventional so go ahead and save the money there. It is nature’s candy, use fruit when you feel a sugar craving coming on, or if you have a sweet tooth. Avoid sprinkling sugar or artificial sweetener over fruit. A good alternative might be some strawberries with some organic cocoa coconut butter. It tastes similar to chocolate covered strawberries, with a hint of coconut. It will surely hit the spot!
By: Lindsey Cusey
Fruit: Natures Candy, Natures Cure.
Many people avoid eating fruit because they believe it is too high in sugar and will keep them from losing weight or reaching fitness goals. What they might not know is that there several different varieties of fruit that can actually help you reach your perfect weight and optimal health. One or two fist size servings of fruit per day is perfect. Limit dried fruits since they seem to be higher in sugar than regular fruit. Fruit is an essential part of any healthy diet and is naturally alkalizing. Meaning it helps raise your pH levels, and your body becomes less acidic. When your body is more alkaline it thrives, disease doesn’t stand a chance in an alkaline environment. Here are just a few of the benefits of certain fruits that you may not have known before:
• Orange peel contains more vitamin C than the actual fruit itself, so grate the peel and use it on top of salads or other dishes.
• Cherry juice is rich in antioxidants and can also reduce soreness after workouts. It also speeds up muscle recovery time after strength training. About an ounce of cherry juice concentrate pre-workout will do the trick!
• Pears are high in Pectin, a kind of fiber that assists with weight loss
• Grapefruit is known to be a “super-food” to many. They might not be the tastiest fruit but consuming them has numerous advantages. Studies have shown that they help people in weight loss efforts if they added half a grapefruit to every meal. They contain a lot of water and are highly alkalizing.
• Blueberries are high in epicatechin which helps with focus. Any berries are good to combat stress, they have a lot of vitamin C and can aid in lowering blood pressure and levels of cortisol.
• Peaches are high in vitamin C and can increase sperm count.
• Plums decrease anxiety and studies have proven that they help with depression.
• Watermelon has a high amount of an amino acid known as citrus-line which pumps out arginine that is related to vascular health and can increase libido.
• Tomatoes, yes they are fruit, are high in fiber and contain a lot of water making you feel full. They also contain high amounts of lycopsid, an antioxidant that helps lower the chances of heart disease and other illness when high levels are found in your blood.
Try to buy fresh organic fruit when you can and from local farmers when it’s available. Certain varieties that you should always try to buy organic include apples, strawberries, blueberries, cherries, nectarines, peaches and grapes. Other varieties should be fine to buy conventional so go ahead and save the money there. It is nature’s candy, use fruit when you feel a sugar craving coming on, or if you have a sweet tooth. Avoid sprinkling sugar or artificial sweetener over fruit. A good alternative might be some strawberries with some organic cocoa coconut butter. It tastes similar to chocolate covered strawberries, with a hint of coconut. It will surely hit the spot!
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