girlstartingnew:

5 Ingredient Peanut Butter Granola Bars

makes 12-16 granola squares

Ingredients:

• 4 cups rolled oats
• 2 tablespoons chia seeds (these are optional, I just love the texture they give)
• 1/2 cup unsalted peanuts, chopped
• 3/4 cup natural peanut butter, melted
• 1/2 cup brown rice syrup (honey works too!)
• add ins: chocolate chips, wheat germ, flaxseed, dried fruit (I made some with cherries!), other nuts, seeds, coconut

Directions:

• Preheat over to 350.
• In a large bowl, combine oats, chia seeds and peanuts. Add brown rice syrup (or honey) and mix to combine. Add melted peanut butter and mix until moistened. This works as a perfect, simple granola bar, but you can also throw in any add-ins at this time. Fold them into the dough. You may need to get in there with your hands and work the granola dough! If dough is still too dry (this can depend on your ingredients) add more peanut butter or syrup (or honey) 1 tablespoon at a time until moistened.
• Press dough in a greased (non-stick spray) 9 x 13 baking dish. Bake for 25 minutes.
• These would also work as a great no-bake granola bar, but I liked how they came together and the chocolate chips melted as they got warm. If you want to make no-bakes, simply press the dough into the pan and refrigerate for 60 minutes.

(via fitnessisyourfavoritepassion)

yogadinosaur:

Vegan Chocolate Peanut Butter Banana Bread

I did it. I finally perfected this recipe. It is a cross between a brownie, a jar of peanut butter, and the best banana bread ever. My super picky mother with a giant sweet tooth even liked it. Prepare for mouthgasm.

What you need:

Wet

• 3 very ripe bananas
• 1 t. vanilla extract
• 3/4 c. honey
• 1/2 c. olive oil
• 1/3 c. almond or soy milk

Dry

• 1 c. whole wheat pastry flour
• 2 t. cinnamon
• 1/2 t. baking powder
• 1/2 t. baking soda
• 1/2 t. sea salt

For peanut butter batter:

• 1/2 c. banana batter
• 1/2 c. natural peanut butter

For chocolate batter:

• remaining banana batter
• 3/4 c. oats
• 1/3 c. cocoa powder

What you do:

1. Preheat oven to 350 degrees F.
2. Evenly oil a loaf pan with a little olive oil
3. Peel bananas, place them in a large mixing bowl, and thoroughly smash them. I like to use a whisk for this.
4. Add in remaining wet ingredients and mix until very well combined.
5. Add in dry ingredients and mix until incorporated. This is your banana batter.
6. Remove 1/2 c. banana batter and place in a small mixing bowl. Add in 1/2 c. natural peanut butter and mix together with a fork. This should be very thick and peanut-buttery 
7. With remaining banana batter, add in 1/3 c. cocoa powder and whisk together. Fold in oats.
8. Place 3/4 of the chocolate batter in the loaf pan.
9. Dollop the peanut butter batter on top and spread it smooth to the best of your abilities.
10. Spread remaining chocolate batter on top as the third layer. Use a fork to swirl the three layers together.
11. Bake for 1 hour and 12 minutes.
12. Cool on a cooling rack.
13. Devour.

Makes about 12 servings. Enjoy :)

(via poweredbyalmonds)

zoom

harpgohard:

emilyliveshealthy:

12wbt-and-beyond:

harpgohard:

Did you know that eating junk food can actually prevent binges? Yes, you read that correctly. Living a healthy lifestyle doesn’t mean that you have to only eat salads for the rest of your life (unless you really love salads, then go ahead!) You can still indulge in something sweet or salty or whatever your guilty pleasure is. Living a healthy lifestyle means eating everything in moderation. In order to maintain a healthy lifestyle, you have to not only make your body happy but also your mind happy. 

• Allow yourself to have a ‘treat food’ daily. 
  - ie. 2 - 3 pieces of chocolate after dinner.
  - If you’re counting calories, incorporate it into your intake.
  -By depriving yourself, you more than likely will end up bingeing. 
• Realize these foods aren’t scarce.
  -I’m pretty sure this will not be your last time ever having cookies, so you do not need to eat all of them at once. 
  -Savor the flavor. Take time to actually enjoy your treat.
  Treat your treat like treats. 
• Remind yourself that you can have all foods.
  -Nothing is off limits.  
  -Moderation is key to success.  
• Look for healthier alternatives.
  -If you still feel a little guilty indulging.
  -ie. Instead of milk chocolate, eat dark chocolate. Dark chocolate contains antioxidants and can lower blood pressure. 

If you are craving something but try to resist because you think it’ll ‘mess up your diet.’ Don’t resist. You are more than likely to binge on it later, which will really mess up your diet. Work on allowing yourself to indulge in a food you love everyday. You are working on a healthy lifestyle, after all.

Already doing this without any problems, haha!

a great little article! :)

awe, i forgot about this post lol 

(via health-trition)

zoom

healthy-lissome:

Why eat oranges?

• Studies have shown that the pectin present in oranges can help to suppress appetite for up to four hours after eating. This means that oranges are an excellent food for dieters.
• Oranges help to activate the body’s own detoxification process and even the skin and zest of this fruit contain anti-oxidants which help to transport oxygen around the body and protect the skin from free radicals which cause signs of aging. In other words, eating oranges can help to keep the wrinkles away.
• Recent research also suggests that oranges contain a natural skin cancer fighting chemical. This isn’t an alternative to using sunscreens, but it does help.
• Oranges are an excellent source of dietary fiber and can be added to salads. Slices of orange can really liven up a boring salad, especially if you are watching your weight.
• Tests have shown that oranges contain large quantities of citrus lumonoids which are thought to give some protection from cancers of the mouth, skin, lung, breast, stomach and colon.
• Limonoids have also been shown to reduce cholesterol levels in human cells.
• Oranges are a good source of vitamin B folate which helps to prevent birth defects and protects the heart.
• One orange provides more than 7% of the daily requirement of potassium which is needed to keep the fluid levels within the body in proper balance.
• An orange is a real powerhouse of phytochemicals which may help to prevent age related illness. Phytochemicals are plant chemicals that appear to offer no nutritional benefit for the body, but combine together to give protection to cells. This is already seen in plants and scientists believe that the same effect occurs in human cells.
• Oranges contain water soluble pectin which helps to reduce blood cholesterol levels.
• An average sized orange contains approximately 50mg of vitamin C, which is around two thirds of our daily requirement. Vitamin C helps with wound healing and resistance to disease.

(via str0nger-than-ever)

zoom

lizziesjourneytoweightloss:

Eliminate bad eating habits.

(via love-body-spirit)

zoom

healthyfitandskinny:

10 Healthy Sweet Potato Recipes!

For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene. While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)

Whether sweet potatoes only enter your kitchen on Thanksgiving or they have a regular spot in your cooking rotation, you could probably use more delicious ways to prepare them. Here are 10 recipes for dishes from fries to soup—each with about 300 calories or less.

Spicy Sweet Potato Fries

Roasted Sweet Potato Salad

Gingered Sweet Potato and Carrot Soup

Spiced Sweet Potato Chips

Baked Sweet Potato Latkes

Rosemary Sweet Potato Wedges

Chili-Spiced Mashed Sweet Potatoes

Apple and Sweet Potato Hash Browns

Ginger Sweet Potato Cheesecake

Marshmallow Whipped Sweet Potatoes

I love sweet potato chips! Absolutely delicious.

(via eatright-staybright)

zoom

(via heyfitblr)

zoom

1. Lowers Cholesterol  

Oatmeal contains a special strand of fiber called beta-glucan that studies have shown reduces levels of bad cholesterol—and as high cholesterol is a major risk factor associated with heart disease and strokes, a daily bowl of oatmeal could be a life saver! A daily dose of three grams of fiber, the amount found in one bowl of oatmeal, can lower cholesterol by up to 23 percent and reduce the risk of heat disease by almost half.

2. Boosts Immune System 

Oatmeal’s beta-gluten fiber does more than protect your heart. Beta-gluten can also amp up our immune systems and help fight bacterial infections by helping non-specific immune cells called neutrophils (our body’s first line of defense against pathogens) quickly locate and heal infected tissues.

3. Special Antioxidants for Heart Protection 

Oatmeal not only lowers bad cholesterol but protects good cholesterol! Oatmeal contains special antioxidants called avenanthramides that prevent free radicals from attacking good cholesterol, which also helps reduce the risk of cardiovascular disease.

4. Stabilizes Blood Sugar 

Because oatmeal is so rich in fiber, eating it in the morning will help stabilize your blood sugar throughout the day and prevent those mid-morning or mid-afternoon “crashes” that results from eating refined sugars and carbs. 

5. Lowers Risk of Diabetes 

Speaking of blood sugar, eating oatmeal can also help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which help the body to properly use glucose and secrete insulin. An eight-year trial showed a 19 percent decrease in type 2 diabetes risk in women with a magnesium-rich diet and a 31 percent risk decrease in women who regularly ate whole grains. Like to enjoy your oatmeal with milk? Eating low-fat dairy products reduces the risk of diabetes by 13 percent.

6. Prevents Breast Cancer 

Studies have shown that a diet rich in fiber can protect against breast cancer, particularly if the fiber comes from whole grains. A UK Women’s Cohort Study found that pre-menopausal women who ate fiber from whole grains had a 41 percent less risk of developing breast cancer, while fiber sourced from fruit only offer a 29 percent reduction rate.

7. Gluten-Friendly 

Although oatmeal contains a small amount of gluten, studies have shown that oatmeal is well tolerated by both adults and children with celiac disease.

Source: http://www.naturalhomeandgarden.com/natural-health/7-health-benefits-of-oatmeal.aspx

Also, try adding some fruit like blueberries and strawberries to your oatmeal!

(via healthyyme)

zoom

vegorexia:

Remember, 7 or more servings a day.

(via bikiniready12)

zoom

So pretty.

(via healthytastesgood130)

zoom

(via heyfitblr)

zoom

happilymaintaining:

that way, you’re technically not restricting yourself but just focusing on foods you need to eat for a healthier you.

(via 52tolose)

zoom

fit-is-my-inspiration:

everyone,read please!

(via make-your-belly-fat-cry)

zoom

fitmotherfucker:

Ew. Always fucking reblog.

zoom

1. Tea contains antioxidants. Antioxidants can help slow down the aging process, and help cells regenerate and repair.  Many studies suggest antioxidants also assist our bodies in preventing cancer.
2. Tea can lower stress hormone levels. Black tea can reduce the effects of stressful events by lowering the amount of the stress hormone cortisol in the body.
3. Tea fights cavities and reduces plaque. Compounds in tea are capable of killing or suppressing growth and acid production of cavity causing bacteria in our mouths.
4. Tea keeps you hydrated. Every cup of tea you drink, especially low or no caffeine varieties, counts as a cup of water with the added bonus of providing antioxidants as well.
5. Tea may reduce the risk of stroke and heart attack. Tea can help prevent formation of dangerous blood clots which are often the cause of strokes and heart attacks.
6. Tea can help lower blood pressure. Drinking green tea daily can reduce your risk of hypertension by up to 50%.
7. Tea aids your body in digestion. Tea has been used for thousands of years as an after-meal digestive aid.  It can also help relieve stomach cramps.
8. Tea may help prevent diabetes. There is some evidence to suggest that green tea might help to lower the risk of getting Type 2 Diabetes.
9. Tea can help beat bacteria. An Egyptian study testing the effects of green tea on antibiotics found the tea to enhance the bacteria killing effects of the drugs.
10. Tea aids your immune defenses. A study comparing the immune activity levels of coffee drinkers vs. tea drinkers found the tea drinkers to have levels up to five times higher.

(via goodbyelovehandles)