Boren To Lift

CARROT CAKE COOKIE WITH PEANUT BUTTER FROSTING:

Ingredients:

2 flax eggs (2 tablespoons ground flaxseed + 6 tablespoons water)

1 cup grated carrots about 1 large carrot

4 cups (380g) gluten-free oats, divided

1 cup coconut oil, room temperature

3/4 cup coconut sugar

2 tablespoons maple syrup

2 teaspoons pure vanilla extract

1 teaspoon baking powder

1/2 teaspoon salt

1 1/2 teaspoons ground cinnamon

pinch ground nutmeg

1/4 cup walnuts, chopped

Frosting:
1/2 cup of peanut butter
1/4 cup of honey
2 TBS of Vanilla
1-2 TBS of coconut oil

"Losing weight is the wrong goal. You should forget about your weight and instead concentrate on shedding fat and gaining muscle!"
—Dr. William Evans, author of Biomarkers: The 10 Keys to Prolonging Vitality

Muscle is what makes your body look solid, chiseled, and athletic, but muscle has more than aesthetic value. Your goal should be to develop and maintain muscle not only for how it looks but for what it will do for your metabolism, your strength, and your health. Unfortunately, most people pay little attention to how much muscle they have, because they’re obsessed with scale weight. Big mistake!

https://www.acefitness.org/education-and-resources/lifestyle/blog/685/if-my-muscles-are-sore-from-previous-workouts-is-it-safe-to-exercise-them

If my muscles are sore from previous workouts, is it safe to exercise them? If you are wondering if you should work out when you are sore, you’ve come to the right place. Learn if it’s safe to exercise sore muscles on the ACE blog.

HEALTHY VEGAN & GLUTEN FREE WAFFLES:

-Almond Flour: 1/2 cup
-Coconut flour: A little less than 1/4 a cup
-Water: 1 cup
-Psyllium husk: 1 TBs
-Coconut oil 1/3 cup
-Xanthum gum: 1 tsp
-Salt: Pinch
-Vanilla extract: 1 tsp
-Sweetener: 2tbs
-Flax egg: 2

What is your definition of healthy? Mine is not letting society's definiton of "healthy" control me. Health is not just what you eat or how much you workout, but how you feel inside and out. Are you doing something everyday to love yourself enough to become healthier, stronger, and better? If not, START NOW. Its never too late.

GUT HEALING SMOOTHIE:

- 1 Frozen Banana
- 10 oz of water or almond milk
- 1-2 Scoops of chocolate protein powder (depending on the size of the scoop)
- (Optional) Add another frozen banana or ice if you want it thicker.
- (optional) you can also add spinach, kale, any nut butter, chia seeds, or flax for more desnity, but for this recipe I wanted something light so I left it out.

AM I EATING TOO MUCH? OR TOO LITTLE?

A dietition once told me: If I am hungry 1 hour after eating a meal, I didn't eat enough. If i'm still full after 3-4 hours of eating, I ate too much. TIP: Slow down when you eat, focus on enjoying the food in front of you and listen to those full cues and eat until you're satisfied.

Ever been stuck doing errands to find yourself hungry but the only thing available is fast food?? Ugg I feel you! Here are some tips I have found helpful.

1. Find a go to eating joint that is near you and has healthier options.

2. Purchase protein bars that are high in nutrients, fiber, and protein as this will sustain you until you can eat a meal.

3. Have a "Snack bag" in your car with things like nuts, dried fruit, bars, etc that you can have on hand if you, or your kids get hungry and need something fast to grab.

4. Plan ahead of time. Normally you know whether or not you'll be out for several hours and will need something to eat. Plan ahead by bringing a homemade muffin, or a snack with you to avoid turning to the nearest fast food joint.

5. The most important thing to have is a healthy mindset. I provided these tips to help you make the best decision in the situation, but when it comes down to it, it's OKAY to have a burger once in a while. Focus on always feeding your body to take care of it, and enjoy the times you can have an "indulgent meal".

FAVORITE HEALTHIER MEALS TO EAT OUT:

-Cafe rio salad
- In-IN-Out lettuce wrap burger animal style.
- Subway whole wheat bread, meat, and lots of veggies.
- Panda's mixed veggies and grilled chicken
- Jamba juice green drink

Sick of feeling confused by all the different weight loss theories out there?? Here are some common fitness myths explained!

Breaking Down Fitness Myths and Misconceptions What's fact and what's fiction? Learn the truth behind these common fitness myths.

Dark Chocolate Muffins (Gluten Free, Vegetarian, Dairy Free):

Ingredients:

* 1 1/2 cup of oat flour
* 1 cup of unsweetened cocoa powder
* 1 tsp of baking soda
* 1/4 tsp salt
* 1/2 + 2 TBS of water
* 1/2 cup of non-dairy milk
* 3 TBS of melted coconut oil
* 1/4 coconut sugar
* 1/4 cup of maple syrup
* 1 tsp of vanilla extract

Directions:

1). Preheat oven to 350 F and prepare muffin tins with cupcake liners
2). In a large bowl combine wet and dry ingredients
3). Whisk all ingredients together until well incorporated
4). Poor batter into muffin tins about 3/4 the way
5). Cook for 18 minutes