Here is a great snack that gives you that satisfying chocolate feel, and takes less than 5 minutes to make!
3 cups Dark Cacao Chocolate Chips
3/4 cup full-fat coconut milk
2 tablespoons coconut oil
1 teaspoon of cinnamon
1/4 cup of raw chopped nuts
1/4 cup of unsweetened coconut
Place the chocolate chips in a large bowl.
Combine the coconut milk and coconut oil in a small pan, and bring to a boil, whisking occasionally to ensure the coconut oil melts fully, and the milk warms evenly.
Pour the hot coconut milk/oil mixture over the chips, and let sit for 2 minutes. Whisk until totally smooth.
Line a mini muffin pan with liners, and grease. Fill each liner to the top.
Sprinkle nuts and coconut on top of muffin.
Freeze (1 hour) or refrigerate 2 to 3 hours.
*You can store Fudge in the freezer or fridge if they last long enough to store!
The recommend daily dose for sleep is a solid 7-9 hours daily. Sleep is the most VITAL component to our overall health and wellness! When we sleep we are more energetic, more motivated, and are more apt to have a positive attitude.
Here are some reasons lack of sleep could be inhibiting your health:
# 1 You snack more, especially in the evening -
Typically in the evening we are tired, but fight the urge to rest your head on your pillow. When yiou fight the urge your body reacts by craving foods (usually ones that are not beneficial for our bodies). Our bodies (in a perfect world), would go to sleep when the sun goes down, and wake up when the sun rises. Since that is not typically for a modern day society, we then eat to and snack on unhealthy foods to keep our bodies awake and fight what we need most which is sleep!
# 2 You crave the bad stuff -
When we are tired our body craves unhealthy, high-carbohydrate, and high-fat fat foods to make it have a feeling of “phony energy”. This is a good way to allow the pesky “Sugar Dragon” to creep in and take over. These foods also give us a quick high and then take us to a low of lows making us feel like we need more sugar. When you are having that late night craving JUST GO TO BED and dream of sugar plums don’t eat them!
# 3 If your up more you eat more -
In research presented at the American Heart Association’s 2011 Scientific Sessions, it was shown that women who got only 4 hours of sleep at night ate 329 additional calories the next day than they did after they slept nine hours.When your body is rested you don’t need energy from other sources. It will also burn more calories as you will typically be more active and energetic.
# 4 You have less energy so you burn less -
Even though you are up more you are usually sluggish, less motivated, and just don’t have that pep to your step. This could also lead to depression or just feeling down which will also cause low energy levels. When you are working 1/2 speed so is everything else in your body.
With these helpful tips, think twice before snacking; Maybe its just sleep that you need!
This is a nice hearty meal that is great for dinner and even better as a left over. It has fantastic flavoring and is new and different as well.
1 spaghetti squash
4 chicken breasts
I was listening to a great sermon by Pastor Mark Brewer Sunday morning and he was speaking about the 8 rules that the Navy Seals live by to get through not only buds but through combat training and battle.
#1 Happiness makes you successful and it makes you have purpose and meaning in all that you do. You notice that people with a purpose tend to be more successful then people who are just living life day to day with no real direction.
#2 Don’t Focus on the Struggle Focus on the End Result: Make your purpose stronger than any road block. When you are definitive about what it is you want and the vision is clear it is a lot more difficult to get off track. It also allows us to hinder from temptations or complacency when we have a strong focus.
3. Make it a game - Have fun with it if you are doing a workout with 5 rounds just get through round 1 then go to round 2 etc… then before you know it yiou are on round 5 and done with the workout. Come in with a positive fun mindset. If you are dreading your workout and have a bad attitude the workout is going to be less more enjoyable then the first choice.
4. Be Confident but Realistic – The Navy Seals have a slogan “A Cocky Man is a Deadman”. - Be humble but believe in yourself at the same time. I have a saying I use often in workouts and I repeat it over and over “I can, I will, I must”. It really helps me in times I start to lack confidence or question my ability.
5. Prepare Prepare Prepare - They say the Navy Seals spend 75% of their time working on their preparation and skill and 25% of the time they are actually deployed. When we are prepared we then feel more confident and comfortable to challenge ourselves and prove you can do things you didn’t believe possible because that is where the magic happens.
6. Give Help and Take Help - When you are helping others it is not only rewarding for you and makes you better, you are helping and inspiring in the process … It is easy to become a hermit when we are feeling stressed, down on ourselves, or depressed, but the best thing we can do is surround ourselves by the people who can help. Being around a positive encouraging environment will improve your mood and attitude as well.
7. Celebrate Small Wins - Don’t live a life of “I will be happy when” I lose 20 lbs, have more money, get in better shape etc… GET HAPPY NOW and you will enjoy the journey to your goals so much more and a piece of advice you are more likely to hit your goals as well!
8. Last But Certainly Not Least Smile - I say this in yoga a lot “Smiling Makes Everything Better”. Remember when you were a kid and you were in a bad mood and your siblings or parents would make you laugh; 5 minutes later you didn’t even know what you were mad about ….. When you smile you naturally feel better. At CPM rule #2 is “FUN is FIRST”! If you are not smiling and having a good time why do it?
Take these rules into consideration when choosing actions, thoughts, goal planning etc …. I am so fascinated by how powerful our minds our and how we can do some many wonderful things for us and others if we just use some simple tools to stay on track.
We are all told over and over again to “hydrate”, “Drink more water”, etc… but what if the type of water we are drinking isn’t coming from where the bottle companies say it is….
Are some waters better than other? Does more expensive = better quality? Can I drink sparkling water? etc…..EWG (Environmental Working Group) tested 173 different types of water only to find that not a single one received a Grade A choice and many of the waters that have branded themselves as the top received F’s and D’s.
So what are the top bottled water brands and why?
#1 Filtered Water From Home: Shockingly this lead the pack with a grade A. We as consumers change our filter more often and therefore it is much more pure than bottled water plus you don’t get the chemicals from the plastic!
#2 Nestle Pure Life - It was the most purified with the most efficient water treatment methods.
#3 Gerber Pure Purified Water – This scored a high B for the same purification process and effective bottling methods as Nestle.
#4 Penta Ultra Purified Water – This will leave you feeling refreshed and leave your body feeling the utmost hydration….
#5 Arrowhead Mountain Spring: Although this came in with a C grade it still beat out over 150 water companies as one of the best.
Now you have the top 5 water choices on the market that will leave you feeling the most hydrated before and after your workout!
I am in LOVE with Brussel Sprouts and when I say love I literally get anxiety if I don’t have them in the fridge! I eat them everyday and get a smile on my face when I indulge! Here is one of my favorite recipes that i hope you enjoy as well!
For the Salad:
6 cups Brussels sprouts, sliced into halves or thirds (steamed)
1 tablespoon coconut oil (I like olive oil too)
1/2 cup dried unsweetened blueberries
1/2 cup chopped raw pecans
1/2 cup water
1/4 cup raw sliced almonds
1 tablespoon apple cider vinegar
1 teaspoon fresh ginger
1/2 teaspoon Dijon mustard
1 teaspoon curry powder
1/4 teaspoon turmeric
1 clove of garlic
1. Preheat oven to 400
2. Slice Brussels sprouts into halves. Place in an even layer on lined baking sheet Drizzle with oil. Bake for 20-25 minutes.
3. Meanwhile, combine all curry ingredients in a blender. Blend until completely smooth and creamy.
4. In a large bowl, combine roasted Brussels sprouts, dried blueberries, and pecans.
5. Drizzle the salad with the dressing and toss.
I have a lot of my yoga clients ask me how often to wash your mat? How do you wash your mat? How do I keep my mat looking and feeling good! So Here are some tips to keep your mat looking and smelling divine!
# 1 it is a good idea to give your mat a spray down after your practice with a tea tree oil solution or an organic mat spray.
#2 If your yoga mat contains stains, dirt, or maybe needs a light cleaning, use lemon juice and baking soda diluted in water with a terry cloth towel to rub out the stains.
# 3 Use a yoga towel which will help with sweat, stains, and it adds a bit more protection. Keep your mat to yourself so you don’t get anyone else’s germs or bacteria, and if you do lend out your mat make sure to give it a deep cleaning.
#4 Make sure you don’t leave your mat rolled up after class, the moist, dark environment is a perfect place for bacteria to grow. Give your mat the chance to air-dry completely before the next session by hanging it over a banister or the top of a door. If you use a towel on top of your mat, throw it in the washing machine so it’s clean and ready for your next class.
# 5 For a deep cleaning – lay your mat out in the bottom of your bathtub, It is handy to have a hand-held shower head. Use a sponge or a wash cloth; rub it gently with a mild soap and make sure to get all the suds and residue off the mat. Remove mat from the tub and put down a large towel, put the yoga mat on top of it, roll it up, stand on it, squish it and roll it around to get some of the water out of the mat and into the towel. Hang the mat to dry (probably 24 hours).
No matter how busy you are, you know have some different methods to keep your yoga mat smelling so fresh and so clean!!
I came up with this version of a crab dip for the Oscars and thought it would be a great one to share with my readers and fans.
Package of imitation crab
2-3 tablespoons of paleo mayo
1 tablespoon of dijon mustard
2 cloves of garlic
1/8 cup of diced onion
1/4 cup of almond flour
Pre-heat oven to 400 degrees.
On a cutting board chop crab so it is shredded, then combine in a bowl. Next place mayo, dijon, chopped onion, and garlic and stir till ingredients are completely mixed.Place in a small casserole dish and top with almond flour.
Place the casserole dish in the oven and bake for 20 to 25 minutes. The top of the dip should be slightly browned.
I used cucumbers, zucchini, and celery to dip.
Since I can remember my mom and I have always made the Oscars a fun fabulous party in our home. We would dress up, pick our winners, and make wonderful hors d’oeuvre’s and treats.
It has been a tradition that has never been missed, and year after year we have incorporated it and included friends, family, husbands etc …
The past two years I have not been able to be with my mom or my sister on this honorary day so I have had to keep the tradition alive and thanks to my loving husband we have!
This year topped the cake, we had our ballots ready, our oscar finest attire (including my husbands tuxedo shirt, my gold and black ensemble, and rambo our dogs finest sweater).
I love tradition, so this year I decided to use my passion to enhance tradition. I created a Oscar Menu featuring top foods for the Oscar Nominated Films …
1. Imitation Game – Imitation Crab and Artichoke Dip
2. Theory of Everything – Everything Bars
3. Birdman – Buffalo Chicken Wings
4. Selma – Biscuits
5. American Sniper – Texas Chili
6. Grand Budapest Hotel – Au Chocolate
7. Whiplash – Ice cream Drumsticks
8. Boyhood – Lil Smokies
We had fun gold and black decor and made it a perfect evening at the Oscars!
You can make so much out of tradition, so it got my husband and I talking about fun traditions that have been relevant throughout our life. It was so fun to hear all the wonderful stories my husband had to share.
So I thought it would be fun to hear your traditions as well Fit Ones …
What are you passions and how can you apply them to activities, themes, and rituals that have inspired you over the years?
Post Your answers in the comments below …
A client of mine sent me this really cute video on pets interruption their owners yoga practice.
Hope it brings a smile to your face on this Happy Friday!!!