Benefits Of Goji Berries

I’ve never had this fruit, but I’ve seen it before: Dark Chocolate covered Goji Berries anyone??? So obviously I had a huge interest in them, and finally had the time to sit down and research:

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  • They contain 18 amino acids, and 21 minerals
  • They contain a whole lot of Vitamin C and Antioxidants (which help with vision and cardiovascular health), Vitamin E, and Carotenoids
  • They help develop a stronger immune system
  • Have strong anti-aging properties
  • Nourish the liver and kidneys
  • Normalize blood pressure and blood sugar levels
  • Help with weight loss: they boost energy levels and increase metabolism
  • Slow hair loss and graying (studies have shown.  Not everyone will have the same results)
  • In Chinese Medicine, they are often used to treat diabetes
  • They have the highest concentration of protein of any fruit
  • Are high in fiber
  • Have about 15x the amount of iron that spinach has
  • Contains anti-inflammatory, anti-bacterial, and anti-fungal properties
  • They help with lower back pain and dizziness

These powerhouses can be found in dried form, and be added to trail mixes, yogurt, oatmeal, salads, or whatever you want :)

And keep in mind, these are still new to the united states, so I’m sure more information in the coming years will come out!! But for now, I think these berries are pretty kick ass, and now I need to go fin me some next time I’m grocery shopping <3

 

I got my information from Here Here & Here

Coconut Donut Bites ☼

Oh this recipe did not come easy.  I knew I wanted to challenge myself to come up with the recipe on my own, I know I knew I could figure it out.  But I always forget how challenging coconut flour can be.  The first batch? Yeah that got thrown away, which is hard for me to do, I don’t like throwing things un-used away.  But it had to be done, it was way past saving.  The second batch though?  Amazing!! They are a little dense, and you have to form the balls yourself before you put them in the cake pop maker, but well worth it.  They remind me so much of an old fashioned cake donut, (my all time favorite).  And these were a huge hit with my hardest critic (my mom!).  And even better?  They are gluten and dairy free!! :D  No more chit chat!! Here’s the recipe:

Ingredients of Dough:

  • 1 cup of coconut flour
  • 1/2 cup coconut oil
  • 1/2 cup honey
  • 1 tsp baking powder
  • 1/4 cup coconut butter
  • 2 eggs

Ingredients of Glaze:

  • 1/3 cup coconut oil
  • 1/4 cup coconut butter
  • 1/2-1 T of honey (depending on how sweet you want it)

Directions:

  1. Mix the flour, baking powder, coconut oil, and honey together.
  2. Warm the coconut butter in the microwave for about 12-20 seconds, add to batter
  3. Add eggs to batter and mix.
  4. Preheat your cake pop maker, don’t forget to spray with Pam :)
  5. Cook for 3-5 minutes, allow to cool
  6. Warm coconut butter for 12 seconds, mix with coconut oil and honey.
  7. Warm up mixture for 12 seconds (or until it is thinner).
  8. Drizzle on top of cooled donut bites
  9. And enjoy :)

20140420-193626.jpgAny other coconut lovers out there??

How was your Easter??

Ever made your own recipe?

 

 

DIY Baking {Something’s I’m Loving Lately}

 

What a week it’s been!! I’ve been on Spring Break this whole week, and finally relaxed for the first time this whole semester. Which was much needed!! My face is slowly clearing up, and I’m finally just happy from the inside out.  Bring on the next 3.5 weeks, because seriously, I don’t give an F anymore, I just want to be done haha.

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  • The first thing I did was start thinking about my recipe for this weekend, because you all know how much I love baking ;).  And I finally had an extra banana to make my protein donuts for today!!  But I think it was a good thing I took a break from them, they had me craving too many sweets haha

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  • And I also made some Banana Ice Cream.  Haven’t had some in a while, and I figured, what better way to celebrate the fact that I’ve finally gotten to 2 weeks of clean eats!! Stress does bad things to me!

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  • And as you also know, I’ve pretty much been addicted to Pinterest lately haha, and I found this ^^^!! Isn’t it cool??? Hearts and the beach, this makes my heart happy, and I can’t wait to go this summer!!  Seriously, I’ve been dreaming of it way too much lately!!

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  • I also found this on Pinterest.  I really want to get the supplies and make one this weekend!! It’s the perfect bracelet, I feel it really just fits “ME”.  But we will see if I can manage to actually make it haha I’m not gifted in the arts and crafts department.  Look out for it on Instagram, I will be definitely letting you guys know how it all goes!

 

Welp, that’s all I got for today!! Got a busy busy weekend ahead of me, but it will be fun :)

 

What are somethings you’re loving lately??

What are your plans for this weekend??

Who else loves DIY things??

Thinking Out Loud #12

I think this may be my favorite day of the week, but then again isn’t it everyones?? It’s almost Friday, and thank gawd for Thinking Out Loud! Let’s get these rambles going!
Editor’s Note: I’m guest posting over at Ashley’s today, so don’t forget to go check that out!!
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  • Two weeks ago when The Boyfriend was in town, I said that all I wanted was a watermelon.  Well wouldn’t you know, he had one at his house, and ever since I’ve been dreaming of this beauty!! Doesn’t it just remind you of summer, and wish it was here more??
  • Headstands!! I seriously love doing them in my breaks of studying.  They are such a fun way to challenge yourself mentally and physically!  I’m getting better, and I’m hoping to get a video of me doing one this weekend that I’ll upload it to Instagram, so look out for that!!

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  • Speaking of summer, I’ve been a pinning whore on Pinterest lately.  I’m finally on break and have time to waste looking at beautiful pictures of the beach and surf!! I feel like I need a trip every weekend to the beach this summer hahaha I think I may be able to convince some peeps to at least go with me a couple times.
  • One of my recent obsessions has been surfing and skate boarding.  The Boyfriend managed to get his hands on a skate board for me (Best Boyfriend award goes to him <3!!), and I will defiantly be making great use of that this weekend :D.  And I really want to learn how to surf! Only problem is I’m scared to death of sharks, and will only go to my knees in the ocean haha I hope I don’t pass out from fear when I finally do get lessons (which won’t be anytime soon, but for sure when I move down south!).

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  • And for reals, when it’s that time of the month, my barely there “one pack” is pretty much non-existent haha and it bothers me like crazy! Non of my clothes fit properly, and I bloat.  I’m talking I gain 5-10 pounds easily from water weight.  It kills my shins when I run, and I hurt from head to toe.  And the fun part? This lasts a week!! Thank gawd it’s almost over, because mentally and physically I can not take it anymore haha!

 

 What have been some rambles going through your head lately??  

 Recent obsessions??

 

The Benefits of Hydration

Something most of us take for granted.  Some drink enough of it and others don’t drink enough, either way, it is necessary for more than just keeping us hydrated!

  • Body Function: You need water to digest food (helping dissolve waste particles – which helps them pass through your digestive tract smoothly (TMI)), and to circulate your blood. It also helps your muscles and joints work better – by being well hydrated, it keeps your muscle cells providing great nutrients and is able to remove wastes easily, thus helping your body just function better overall.
  • Hunger/Weight Loss: It is good to stay hydrated, because many will confuse thirst with hunger, then you will be eating empty calories (I’ve been guilty of this!).  And water boosts your metabolism, especially if you drink cold water! Replace your sugary drinks with water, and you’ll be getting rid of those excess calories from the “calorie laden” drinks.
  • Boost Energy: When you’re feeling fatigued and tired, chances are you are dehydrated!  Not to mention that it will help keep headaches away :).
  • Less Work: Water helps the blood deliver nutrients and transport oxygen to our cells.  If you’re well hydrated, your heart doesn’t have to work too hard to pump blood throughout our bodies
  • Nourishment & Suppleness: When you are dehydrated, wrinkles will be far more visible – your skin is less elastic. Drinking enough water helps the skin cells plump up.  And the fact that water helps get rid of impurities and toxins in our system, it will leave us with glowing skin.
  • Reduce the Risk: Drinking enough water will help reduce our risk of Kidney Stones forming.  I don’t know about you, but I’ve only ever heard about how painful those are, and I don’t want that haha.  The water dilutes our urine, which dilutes the salts and minerals in our urine, the two substances that form the “Solid Crystals” (Kidney Stones).
  • Keeps your Body Cool: When we are warm, our blood vessels expand, so that there is more blood flow, so that we will cool off.  But if you are dehydrated, then it takes even more work to cool off, so you just end up staying hot and not really cooling off at all.
  • Cleanses Toxins: Your lovely kidneys are what filter the toxins from the blood, but they need water to do that.  If you are very dehydrated, then it may cause the kidneys to stop working, which will in turn cause a back up of toxins in your body.

You should be drinking half your body weight in water.  So for example, I weigh 120lbs, I need 60 ounces of water.  But with ever 1/2 hour you street (or exercise) you need 8 more ounces of water :)

I got my information from Here, Here, & Here

How much water are you drinking?? I drink 100 ounces a day. Yup, I’m constantly peeing haha

 

Protein Donuts

And they are finally here!!! Protein donuts to start your week off right !  They are gluten free, nut free, soy free, and almost dairy free (they have whey protein powder in them).

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Ingredients:

  • 1 small banana (or half a large banana)
  • 1 scoop protein powder of your choice
  • 1 egg white
  • 1/2 teaspoon cinnamon (you can add more if you like)
  • 1/2 teaspoon cacao powder

Directions:

  1. Plug in your cake pop maker/donut maker, let it “preheat”, and spray it with Canola Oil (Pam) before it gets hot
  2. Mash the banana in a bowl, add the protein powder and egg white, and mix all together
  3. Now add the cinnamon and cacao powder
  4. Once the cake pop maker/donut maker is ready, fill the donut hole spots to the brim.  Try to move as quickly as possible.
  5. When all the batter is gone, close, and let them cook for 3-5 minutes (I always go til 5 minutes).
  6. After the time is up, take them all out, put them on a plate and let cool
  7. *Opitional* Warm some peanut butter in a small bowl for dipping, mash up some fresh berries for dipping or to add on top, or just dip them in a class of milk and enjoy :)

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 Have you ever made protein pancakes or donuts??

 Favorite flavor of either??

 

I <3 Kale {Somethings I’m Loving Lately}

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My food this week has been on point!  Fried eggs with a 1/4 of an avocado smeared on top, delicious!!  Then I pulled out the bundle of asparagus that I bought over the weekend, and “grilled” it in the pan on the stove with some olive oil and garlic powder (no salt).  Oh, and some tasted like french fries, I’m not sure why, but I’ll take it haha!

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I just had to post this!! Cait posted this on Instagram, and I instantly fell in love!!! I feel like this shirt is a necessity in my life, and I will be looking for this shirt very soon ;)

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At first I was very nervous about my decision to come up with a cupcake/donut hole recipe on my own.  No help, from using other recipes, no cheating, I’m doing this all on my own, and using my knowledge (or the very little that I do have for baking haha) and experience from baking to make this happen.  They have to be perfect for Easter, I’m on a mission to get mine and The Boyfriend’s family healthy ;)  But which should I use in the Coconut Lime donut holes that I will be making, Vanilla Cake Batter or Macademia Nut Cookies????

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And this weather lately :) .  Seriously, it just makes me smile, I love the sun so much.  Or as Katie would say, I’m a Sun Worshipper!  And it’s suppose to be in the 70′s and 80′s all next week, and next week is Spring Break!!! I will most definitely be laying out as much as I possibly can!!

Here’s to Friday ya’ll!  Make it a good one, get moving, fuel your body, and most importantly smile :)

 

What are your plans for the weekend??

Who else is a Sun Worshipper??  

What do you think I should use in the recipe, Macademia Nut Cookie OR Vanilla Cake Batter??

Thinking Out Loud #11

 

With studying all this week, Thursday couldn’t come soon enough for some Thinking Out Loud!

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So for those of you who don’t know, over this past weekend I finally bought myself the beloved cake pop maker (and as you can, I was seriously happy about this), and it truly is the best thing that’s ever happened to me!  I used it to make The Boyfriend’s breakfast/snacks, and all week I’ve been using it to make these:

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I’ve been working very hard on these little delicous donut holes of heaven for you guys.  Trying to get the right proportions, so those of you who don’t like the taste of protein powder, should like these!! I’m not a fan of the chocolate taste, it always upsets my stomach (probably because it tastes like milk chocolate, and being lactose intolerant, I just associate the taste, it’s probably more mind over matter haha) Anywho, the recipe will be unveiled next Monday, so keep an eye out for that ;)

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I absolutely love this.  I saw it on Instagram, and had to take a picture to show you guys.  It just speaks worlds to me.  I’ve been trying to work on my positivity, because we all know I can be really hard on myself (but aren’t we all?!), and I can seriously say that it has helped me with taking on two exams and an essay this week.  This is the calmest and happiest I’ve been in a while, but you know, it could be because next week is Spring Break too haha. But anyways, I challenge you!! Anytime you start to get down on yourself, or start feeling negative, or depressed, stop yourself, and correct it.  Replace that negative thought, with something positive.  It can be anything!  Remind yourself why you started, saying something nice about yourself, schedule some “me time” to just focus on you!!  Do anything that will keep your head up and makes you smile :)

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And serious question guys: Which do you think would taste better in a coconut lime donut?  Recently, The Boyfriend’s sister told me that I should make coconut lime cupcakes, which means, hint hint, she wants those haha.  Sooooo I figured why not make them for Easter, but this time, I want to make a healthy version, but in donut holes (hellllloooo cake pop maker ;) ).  It’s my new mission, to make everything healthy.  I was wondering to myself recently, “I’m going into the health field, specifically majoring in Exercise Science.  So why am I still making cupcakes which are loaded with sugar?”.  And while I know many people will tell me that, oh it’s okay to splurge every once in a while. Yes that is correct.  But if you don’t eat healthy, should you be splurging? I personally don’t think so, because you’re already kind of splurging all the time then. And I’m all about everyone’s health, so healthy from here and out!  Anyways haha back to the donut holes, I’m planning on making a kickass  Donut Hole, that is healthy, and that everyone will love.  Your opinions are much appreciated :)

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And last but not least, this guy.  One thing that I have not mentioned is, we put Poodles down a month ago. Yes I didn’t tell many people.  I never had the plan.  I’m not one to people those things, I don’t like the looks they give me, you know, the “I feel so sorry for you” one.  Plus, I honestly don’t know how to deal with putting animals done.  I kind of just push it all under the rug, and ignore it.  I don’t like being sad, so I don’t like to deal with it, I guess I didn’t want it to be true.  So watching this guy has been nice this week.  It was great to have a dog in my life again, someone to hug and kiss…..

 

How’s your week been??

Any good quotes you’ve seen this week??

Have you ever came up with a cupcake or donut recipe on your own??

The Benefits of Women Lifting Weights

I think we’ve all been there once, scared to touch the weights.  Well at least I was!  But once you start, you start to see some pretty great things happen, physically and emotionally.  And just because I want to share the love with everyone else, here are some reasons to start lifting:

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  • It improves bone density, joint mobility, body composition, and relieves anxiety and depression
  • Having Muscle mass and strong bones (helps prevent osteoporosis-which is much more common in women than men-and fractures) are key to women living longer
  • Having muscle helps you to burn fat (even at rest!) which increases lean body mass
  • Decreases fasting glucose and insulin
  • It increases your BMR (Basal Metabolic Rate), which will keep you burning calories after your workout is done!
  • It helps you to reverse that natural decline in our metabolism that happens around age 30!
  • It improves your posture, making you look taller and more confident, but also helping you to preserve the spine and reduce lower back pain!
  • Lowers blood pressure which helps reduce coronary heart disease/strokes/diabetes.
  • Helps with coordination and balance in activities and just day-to-day life
  • Improves cardiovascular health.  Weight lifting gets the heart pumping which in turn improves the heart’s strength.
  • Increases HDL (the good cholesterol).
  • Lowers your RHR (Resting Heart Rate), which makes the heart’s job easier all day long.
  • It releases Endorphins.  I mean, what is better than this??  The endorphins are released during long continues workouts where your breathing is difficult and the intensity is moderate to high.
  • With those endorphins, it actually helps to reduce stress and anxiety, and decrease depression
  • Gives you empowerment, and you’ll feel 10x better about yourself!
  • You won’t build muscle bulk like men, but you will build muscle tone and definition (what everyone is looking for!)

Do you already lift weights??

If you don’t, do you think you’ll start??

I got my info from HERE, and HERE

Banana Bread Bites

 

 

So the protein pancakes are proving to be a lot harder than I thought hahaha, it could just be me too. I’m not a fan of of chocolate protein powder (at least the one we get haha), so it may take me a little longer to tweak the recipe!! I’m hoping it will come eventually though, I promise it will!

So I came up with a recipe for The Boyfriend, if you can’t tell yet, banana anything is his favorite flavor (I’m trying to get him to venture out into some other flavors, he did say he would be down for that!), but I wanted this recipe to be more.  To be something other than sugar, something that would have substance to it, whether it be protein or at least healthy fats.  It ended up having the healthy fats (which our bodies love!! See the post I wrote on them here!)

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I could have kept eating the dough, it was just too good, and reminded me too much of cookie dough!! So I was pleasantly surprised by how good this turned out, and without further ado, the recipe:

Ingredients:

  • 4 bananas
  • 1 cup of coconut flakes
  • 1 can of coconut milk
  • 1 1/4 cup of walnuts
  • 1 cup of oatmeal
  • 1 heaping tablespoon of honey
  • 1/4 cup almonds
  • 1/2 cup of almond butter
  • 1/4 cup of raisins

Directions:

  1. First, a couple days before you plan on making these, place your can (full fat) of coconut milk in the fridge, this allows it to thicken.
  2. Plug in your cake pop maker, or preheat your oven, you can just preheat it at 375 (like the other granola bar recipes I’ve done, and cook for 20-30 minutes)
  3. Mash up your 4 bananas in a bowl, add the coconut flakes, coconut milk (from the can), honey, almond butter and raisin, and mix all together
  4. Then in a food processor, grind up the oats until they resemble a flour, add to mix.
  5. Then add the nuts to the food processor and grind up (until desired chunks), and add to mix.
  6. Once either the oven or cake pop maker is ready, add the “dough”, and bake.
  7. I baked mine in a cake pop maker, for about 5 minutes a batch, they turned out pretty darn good if I do say so myself :)

Click here of a picture of What NOT to do haha

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What flavor should we venture into??

Does anyone else have a cake pop maker??

Know any easy ways to get the batter in fast, so they all cook at the same time??

What’d you do this weekend??