 Inside Out Peanut Butter Shakeology Cups 03/05/2013
2 tsp. Chocolate regular or Vegan Shakeology
2 Tbsp. PB2®
2 tsp. unrefined coconut oil
2 Tbsp. water
2 mini cupcake holders (foil are best)
Directions:
1 - In a microwavable dish, melt coconut oil. Stir the PB2 into the coconut oil & set aside.
2 - In another small dish, place Shakeology & gradually add water to get the Shakeology into a thick, pudding-like consistency.
3 - Now, take the foil liners & put a tiny amount of the PB2/coconut oil mixture on the bottom of the foils.
4 - Next, add a layer of the Shakeology.
5 - Finally, top off with another layer of the PB2/coconut mixture. Pop in the freezer for about 30 minutes and enjoy! ***If you keep them in the freezer overnight, the middle will freeze solid so wait a few mins before enjoying :)
Survive Holiday Weight Gain with Holiday Shakeology Recipes! So with the holidays arriving (where did 2012 go?!) everyone is excited for pumpkin bread, turkey, sugar cookies, you name it. But how do you keep from binging on all the delicious sweets and back peddling your results so far? OR for those of you who are jumping on the health and fitness wagon now, how do you keep from over indulging and trying to fit a healthy diet into your holiday routine?
Maybe you think this is a little premature to be talking about the holidays and weight gain, maybe you are rolling your eyes and thinking "oh here she goes again!" BUT seriously, you are going to thank me, keep reading! I'm not trying to change your holiday food menu, I'm just trying to improve it!
I know what it's like to tempted at the thought of pancakes with chocolate chips, pumpkin bread baking in the oven, biscuits that could probably warm your heart. Yes, I'm VERY familiar with it because it was a way of eating for me. But this holiday season I vow to stay disciplined! I will treat myself once in a while, key word: once in a while (ok a few words), but I won't let it get the best of me.
This is typically the time of the year MOST people gain weight, "Most people don’t ever lose the pound of weight they put on during the holidays, according to a report in The New England Journal of Medicine. Since the average weight gain during adulthood is about one to two pounds a year, that means much of midlife weight gain can be explained by holiday eating. For people who are already overweight, the holiday weight news is worse.Although the average gain is only one pound, people who are already overweight tend to gain a lot more. One study found that overweight people gained five pounds or more during the holidays." http://well.blogs.nytimes.com/2007/11/22/the-skinny-on-holiday-weight-gain/
So sure, I know that 1 pound may not seem like a lot, which it isn't but imagine that you had the mentality you could eat whatever you wanted, so you did over the next few months. That becomes habit as well as lack of activity, by January when you made the resolution to be fit and healthy, you'll have to throw out your old habits and replace them with new ones! Sounds like a lot of work to me. So why not get it right the FIRST time and survive the holidays still enjoying your favorite dishes (not everyday, its a TREAT), but also trying to figure out how to make those dishes into healthy foods!
Shakeology to the RESCUE! Seriously, I can't imagine not having my chocolate Shakeology through out this time of year. It's when hibernating, drinking coffee, and cuddling are a big part of my agenda, but so is working out and being active! So here are a few delicious holiday Shakeology recipes you MUST try!
Gingerbread Man:
1/2 tsp of cinnamon
1/2 tsp of ginger
1tsp of vanilla extract
1 cup of skim milk
1 scoop of Shakeology and ice to blend!
Gingerbread Latte
1 tsp. ginger½ tsp. cinnamon½ cup skim milk½ cup cold coffee 1 scoop of Shakeology and ice to blend!
Minty Mocha Chiller½ tsp. peppermint extract½ cup almond milk½ cup cold coffee1 scoop of Shakeology and ice to blend!
If you are ready to try Shakeology, please email me so we can start your journey together and I can help you decide which flavor you would like best!
Why Should I drink Shakeology? Many of our customers and potential customers ask us “Why should I drink Shakeology every day?” While Shakeology’s benefits are boundless, as we have heard by countless customers’ amazing testimonials, here’s a short cheat sheet of universal benefits you can pass along to curious friends asking you the same question!
- Antioxidants. Shakeology contains some of the most potent antioxidants: flavonoids and phytonutrients such as spinach, blue green algae, carrot powder, strawberry powder, and vitamins E and C. These help to prevent free radicals from oxidizing and destroying cells. The ingredients in our antioxidant blend such as pomegranate, acai berry, camu-camu, goji, andblueberry also have powerful antioxidant effects to support your immune system and help protect your body from normal inflammatory response.
- Energy. Shakeology contains a range of B vitamins and trace minerals, likezinc and magnesium, from whole food sources that regulate metabolism and increase energy. Shakeology also contains maca root, an adaptogen herb known to promote endurance and stamina. Check out our Ingredient Spotlight on maca root to learn more.
- Digestion. The Shakeology non-dairy prebiotic and probiotic blend containsfiber and different enzymes like amylase, papain, cellulose, and lactase, which all support digestion. These ingredients aid in breaking down food molecules into smaller molecules that can be properly digested, so all of the nutrients can be absorbed into your system.
- Mood. One scoop of Shakeology provides 100% of the daily recommended intake of vitamin B12. B12 is often linked with good mood maintenance; B vitamins are also essential for the production and proper functioning of neurotransmitters like dopamine, crucial to the experience of pleasure. Shakeology also contains cacao, which is very high in phenylethylamine (PEA). PEA acts as a neuromodulator to enhance one’s mood.
- Detoxification. Many of the ingredients in Shakeology (spirulina, chlorella,flaxseed, barley grass, spinach) contain powerful detoxification compounds such as chlorophyll and alpha-linolenic acid. These ingredients may help rid the body of environmental toxins such as smog, heavy metals, herbicides, cleaning products, and pesticides. They also aid in liver detoxification. Shakeology also includes kamut grass, an ingredient coined “nature’s most powerful detoxifier.” This grass has been known to cleanse the body and detoxify the cells to restore health and vitality.
- Immunity. The antioxidants, bioflavanoids, and flavanoids in Shakeology work to support immunity. Some of these ingredients include ashwaganda,acerola cherry, rose hips, and goji berries. The goji berries in Shakeology are one of the richest sources of antioxidants; not only does goji berry promote eye, reproductive, and circulatory health, but it also supports your immune system and promotes longevity!
- Satiety/cravings. The protein, chromium, and nutrient-dense calories fromsuperfoods in Shakeology work to help decrease your appetite. Chromium is important because it helps maintain blood-sugar levels, which reduces sugar cravings and promotes fat metabolism. Plus, protein-rich meals are a great way to keep you feeling full, longer!
- Complete nutrition: Each Shakeology ingredient plays an important role in feeding your body on a cellular level, but it is important to remember that the synergy of the 70+ ingredients working together is what truly fuels your body to keep you looking and feeling your best.
If you commit some of the aspects of this article to memory, then the next time someone asks you, “Why should I drink Shakeology?” you’ll be able to provide them with more specialized information than, “It’s the Healthiest Meal of the Day®! It helps you lose weight, curb cravings, lower cholesterol, and increase energy.” This is all true, but at the end of the day, Shakeology is SO much more than that!
Posted in Heather McDonald, Product News ” Why Should I drink Shakeology?
Do Meal Replacement Drinks and Shakes Reduce Weight? – A Complete Nutrition Overview!  The secret to losing weight is to keep a check on what you daily intake is and what it is doing to your body. The nutritional requirements of the body are adjusted by getting good food source but it is important to keep an eye on the calories and how it is directing your body towards weight gain.
Skipping a meal is never a healthy option. Although you may avoid the calories and the carbs, but you miss out on so much healthy stuff as well. Many consider taking replacements for their meals, such as the meal replacement drinks, that are said to have a healthier impact on health. Here is a brief review of this common belief.
Reviewing Over Meal Replacement Drinks and Impacts on Weight Loss: Not every meal replacement drink is the same. You may not get the fair trade for every food supplement. There are drinks that may offer low calories, but are high in glycemic, while there are some that do not cater to the proper nutritional requirements of the body.
Nevertheless, a number of brand names have come up with shakes that are not just half truths. Beachbody is among the brand names which introduced lose weight with meal replacement shakes that simultaneously caters to the nutrition of the body. Shakeology, known to be the healthiest meal of the day, is a great source of nutrition and energy for those who are in the habit of skipping on the meals.
Managing Meal Replacement Drinks in Your Meals: Due to the health benefits of Shakeology, people have come up with this meal replacement drink recipes and have added to the treats. Smoothie shakes, pies, soufflé, cakes and other deserts are among most popular recipes that not only pleases your desire to eat but also provide health.
You can take benefit from drinking meal replacement shakes to lose weight, or make up something that is healthy and appetizing and refrain from eating non-nutritious food items.
 8 Tips to Navigate the Grocery Store!
Clean eating
I grocery shop every Sunday. It's just become part of my routine. I feel like I need to pick another day because...I don't know if you got the memo...but EVERYONE shops on Sunday! As I was shopping, it really made me realize and remember just how hard the grocery store is to navigate Sometimes when I walk in there, I feel like I'm being bombarded with lies and manipulation!! That place can be evil! Unless you know the rules....Buyer beware because it's incredibly easy to be tricked into buying something you think is healthy!
1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.
2. Shop the perimeter of the store. That’s where all the fresh foods are. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit — work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.
3. Think of the departments (dairy, produce, meat, and so on) as separate stores within the supermarket. You wouldn’t shop at every store at a mall the same way, would you? You know better than to idly browse through a jewelry store, don’t you? So apply the same approach to the grocery store. Target the sections that are safe to browse through — the produce section, primarily — and steer clear of the dangerous sections (the candy, ice cream, and potato chip aisles).
4. Shop with a list. Organize your shopping list based on the tip above — that is, by the sections of the store. This will have you out of the supermarket at the speed of light. Shopping with a list has benefits beyond speed and spending. By lashing yourself to the discipline of a well-planned shopping list, you can resist the seductive call of aisle upon aisle of junk food, thereby saving your home, your family, and yourself from an overload of empty calories. My list SAVES me! Seriously, make one!
5. Food-shop with a full stomach. I'm sure you’ve heard this one before, but it’s worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn’t moving. If you can’t arrange to shop shortly after a meal, be sure to eat an apple and drink a large glass of water before heading into the store.
6. Choose prepared foods with short ingredient lists. I don’t expect you to cut out prepared foods entirely. Just remember: The shorter the ingredient list, the healthier the food usually is. Of course, if the ingredients are sugar and butter, put the item back on the shelf.
Ok, so I wanted to get some tomato paste to make chili. For some reason I was under the impression that tomato paste was.....wait for it.....JUST TOMATOES. Not so my friends! Good thing I checked the label! Look at the difference! What is all of this crap??
7. Reject foods and drinks made with corn syrup. Corn syrup is a calorie-dense, nutritionally empty sweetener perhaps even worse than refined sugar. A shocking number of foods and drinks are thick with it, including such apparently healthy foods as fruit juices, premade spaghetti sauces, and even bread. Some experts argue that corn syrup is one of the main causes of America’s obesity problem. If a food has corn syrup in its first four ingredients, then it lacks the wholesomeness and healthiness you want. Eeek! Even the name gives me the hee-bee jeebies!
8. Confirm that a wheat bread is whole wheat. Some of the folks selling bread are trying to pull the wool (or is it wheat chaff?) over your eyes. Sure, a wheat bread is made from wheat. But if the first ingredient is refined wheat flour, then it’s made from the same wheat as white bread — which means, stripped of fiber and nutrients, and in some cases, dyed brown for a fake healthy appearance. What you’re really looking for are the words “100% whole wheat.” That’s the stuff with minimum refining and maximum beneficial nutrients. Sneaky marketing can get ya!
Recipe: Baked Oatmeal with Blackberries and Ginger
Ooooo So Good, And Good For You....
2 1/2 cups old-fashioned rolled oats1/4 – 1/3 cup sugar (substitute for 1/4 Truvia or Stevia)
1/4 cup candied ginger, diced
1 teaspoon baking powder
2 teaspoons ground cinnamon, plus more for topbig pinch ground cloves
2 cups almond milk
2 egg whites
3 tablespoons SMART butter
2 large bananas
1 1/2 cups blackberries, or other fruit
Preheat the oven to 375 degrees. Spray a baking dish with PAM Cooking Spray
In a large bowl, combine the oats, sugar, ginger, baking powder, spices
In a small bowl whisk together the milk, egg, and butter.
Slice the bananas into the prepared baking dish so that they cover the bottom. Cover bananas with a third of the berries. Spoon in the oat mixture, and then pour in the milk mixture. Press the remaining berries into the oats, and sprinkle top with cinnamon.
Bake for 35 – 45 minutes, until the mixture is bubbling vigorously and the edges are lightly browned. Remove from oven and cool for 10 minutes. Slice up and serve with a sprinkle of fresh berries.
44 Health Foods for Under $1
So, you can't afford to eat healthy? Under the impression that anything of quality is costly? Think again.
Here is a list of 44 health foods that are under $1 per serving!
Protein
1. Oats, $0.13 per serving, about $1 per pound (in bulk) Take a tip from Mr. Ed. Oats are high in fiber, low in fat, and may even help lower cholesterol . What’s not to love? Enjoy a bowl of oatmeal, substitute for flour in cookies, or even use asbreadcrumbs.
2. Eggs, $0.19 per egg, about $2 per dozenWhen in need for some protein, eggs are quick, delicious, fix. Scramble with veggies for a filling breakfast, add to homemade fried brown rice, or make a frittata!
3. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bagRich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight. (Sorry, Almond Joys don’t count.) Munch on em during the day, or add to a bowl of cereal or oatmeal for extra healthy fats and protein.
4. Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bagTake me out to the ball game on the cheap. Sure, peanut butter might be a dangerfood, but in their natural form, these legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease. When add to any chicken and veggie dish, they add a great Asian-inspired flare!
5. Garbanzo beans, $0.30 per ½ cup serving, about $1 per canThese little beans pack a serious amount of fiber. Add to a salad, roast them with curry powder, ormake your own hummus.
6. Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk)With more protein per pound than beef, lentils are a filling food rich with antioxidants (and quite tasty, too). Here are seven ways to make lentil soup, along with a killer recipe for vegetarian lentil tacos!
7. Black beans, $0.30 cents per ½ cup serving, about $1 per canThese unassuming beans pack a ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. Cook up some black bean soup, or make a healthy black-bean dip.
8. Pinto beans, $0.30 cents per ½ cup serving, about $1 per canThe health factor of refried beans at a Mexican restaurant may be questionable, so mash them up at home. These beans are full of protein and fiber and are a delicious addition to any homemade burrito — breakfast, lunch, or dinner!
9. Tofu, $0.50 cents per a 4 oz serving, about $2 per poundHigh in protein and low in fat, tofu is a delicious source of protein for vegetarians and meat-eaters alike. Plus, soy in moderation may help reduce cholesterol and the risk of breast cancer. Pan fry tofu with veggies in the next stir-fry, or even add the silken variety to a fruit smoothie.
10. Pumpkin Seeds, $0.50 per 1oz serving, about $5 per pound.Move over birds, these seeds are for us humans (and not just on Halloween)! Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat.
11. Chicken Breasts, $0.75 per 4 oz serving, about $2.99 per poundForgo the McChicken on the dollar menu — fresh chicken breasts are about two quarters and arefilled with protein. Grill ‘em, bake ‘em, or enjoy sliced in a whole-wheat wrap with veggies.
12. Canned Salmon, $0.75 per serving, about $1.50 per canNo need to splurge on a salmon filet to enjoy this omega-3 packed seafood. Grab the canned version for some protein power without dishing out the big bucks. Whip up some homemade salmon burgers or chowder with a twist.
13. Canned Tuna, $0.75 cents, about $1.50 per canNot only is tuna fish cheap, but it’s an easy way to get omega-3’s (which could make us brilliant). Mix with Greek yogurt and chopped veggies for a healthier tuna salad.
14. Whey Protein, $0.75 cents per scoop, about $40 per 3 lb containerNeed an extra dose of protein? Add whey protein to a smoothie, bowl of oatmeal, or sneak it into the next batch of brownies.
Dairy
15. Low-fat Milk, $0.25 cents per cup, about $4 per gallonGot milk? One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds [9] [10]. Add a splash to a fruit smoothie, or enjoy in a bowl of oats or cereal.
16. Low-fat Yogurt, about $1 per 6 oz cupSkip the bagel and pick up a quick treat that’s filled with protein and calcium! Enjoy for breakfast with some granola, or as a post-workout snack. Just beware of flavors loaded with extra sugar. Extra points for choosing superfood Greek yogurt — though it can be more expensive, so waiting for it to go on sale is a smart move!
17. Low-fat Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz containerIt’s time to put looks aside. This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Top with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a low-fat creamy pasta sauce.
Whole Grains
18. Wholegrain Pasta, $0.37 cents per ½ cup serving, about $3 per box.Move over white-stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease [11]. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.
19. Brown Rice, $0.18 per ¼ cup serving, about $2 per poundListen to our manifesto: Choose brown rice over white (especially at Chipotle). The whole-grain version is full o’ fiber and may cut the risk of diabetes [12].
20. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernelsSnack attack? Pick a low calorie snack that’s also a good source of fiber.Pop kernels in the kitchen and add spices. Movie theater popcorn ain’t got nothin’ on this!
21. Quinoa, $0.60 per ¼ cup serving, about $4 per boxIt may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own [13].
Fruit
22. Grapes, $0.75 per 1 cup serving, about $1.50 per poundThese sweet little treats are high in antioxidants, which may help reduce cholesterol. They’re a perfect snack when that sweet tooth rolls in; freeze them for a fresh alternative for popsicles!
23. Apples, about $0.50 to $0.75 per apple (depending on variety)It’ll keep the doctor away, so grab this superfood for a serving of vitamin C and cancer-fightingantioxidants. Snack with almond butter or add to a sandwich.
24. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunchIt’s time to go bananas for… bananas. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that hangover. Enjoy sliced with peanut butter, or impress friends withbanana ice-cream!
25. Kiwi, about $0.40 per kiwiFun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber. Slice it up in that next fruit salad or enjoy straight up with a spoon.
26. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melonC is for cantaloupe and vitamin C. Filled with antioxidants, cantaloupe is cheap and makes a perfect spring or summer treat! Feeling creative? Freeze chunks of this sweet fruit for an extra-special warm weather snack.
27. Watermelon, $0.30 per 1 cup serving, $5 per melonThis feisty superfood may have Viagra-like effects, but it’s also guaranteed to be filled with vitamin C — a cancer fighting antioxidant that helps strengthen immunity and promote bone health. Slice em up and enjoy (or make a watermelon daiquiri).
28. Pears, $0.85 each, about $1.75 per pound (depending on variety)It’s not just an apple a day that may keep the doc away; white fleshy pears may help prevent strokes [14]. They’re also full o’ fiber. Keep things mixed up and try the Barlett, Bosc, and Anjou varieties.
29. Oranges, $0.50 each, about $1 per pound (in family-sized pack)Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium. Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.
Veggies
30. Canned Tomatoes (Diced), $0.50 per ½ cup serving, about $1.80 per 14.8 oz canTo really get a bang for that buck, go the canned route. Canned tomatoes are perfect for homemade sauces and stews. Tomatoes also contain exceptional amounts of the antioxidant lycopene that remains in the flesh even after cooking and canning [15]. Just keep on the lookout for cans with no sodium added.
31. Canned Pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz canNo need to go pickin’ to reap the benefits of the pumpkin patch. A pumpkin’s orange color is thanks to carotenoids, a plant pigment with powerful antioxidant properties [16]. Head to the kitchen and whip up some pumpkin pasta sauce or even pumpkin hummus.
32. Garlic, about $0.30 per bulbIt doesn’t only put a stink to our breath. Garlic has some smarty-pants benefits, helping enhance memory [17]. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s [18]. Add to a pan of veggies or tomato sauce to spice up the flavor, or roast it in the oven for a sweeter flavor.
33. Onions, $0.18 each, about $0.59 per poundQuit crying — onions pack a surprising nutritious punch, including a hefty dose of antioxidants [19]. Sautée and add to an omelet, or stack on a sandwich for extra flavor.
34. Sweet Potatoes, $0.50 each, about $1 per poundThe white ones may be a dangerfood, but this time around, the sweet stuff is the way to go. It tips the scale with its high levels of vitamin A , contains beta-carotene (which may help prevent cancerand protect us from the sun) and also helps keep that skin silky smooth.
35. Winter Squash (Acorn, Butternut, etc.), $0.50 per ½ cup serving, about $1.50 a poundSquash isn’t only an awesome racquet sport. It’s also a versatile veggie filled with vitamins, fiber, and potassium. Skip the bowl and roast a squash and fill with other hearty goodness!
36. Kale, $0.50 per cup (raw, chopped), about $2 per bunchPopeye was missing out. Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium (phew!). Need another reason to eat them? Kale chips.
37. Broccoli, $0.50 per ½ cup serving, $2 per bunchNeed another reason to go green? Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.
38. Beets, $0.35 each, about $1 per poundThese purple gems are filled with betalains, which may help prevent cancer and other degenerative diseases [22] [23]. They are also packed with folate, fiber, and vitamins galore, making them one of the best health bargains around. Chop em, roast em, or add to a berry smoothie!
39. Spinach, $0.50 per cup (raw), about $2 per bunchThese unassuming greens are unbeleafable. They’re nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or subbing for iceberg in the next lunchtime salad.
40. Carrots, $0.50 each, about $2 per poundThose rabbits are on to something. Carrots provide a nutritious crunch with their fill of vitamin A [24]. They’re perfect for dipping into hummus, or taste great roasted with other root veggies and a drizzle of olive oil.
41. Edamame, $0.50 per ½ cup serving, $3 per 10oz package (frozen)This star legume is filled with fiber and protein and makes a great afternoon snack. Skip the chips and enjoy with a touch of salt for a quick, nutritious treat.
Drinks
42. Coffee, $0.40 per 16 oz cup (brewed), about $10 per poundNot only is it amazing for you, but brewing coffee at home can save some real dolla dolla bills. This morning pick-me-up also contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance. Not thirsty? This kitchen staple doubles as the key ingredient forvariety of other household chores, too!
43. Tea, $0.10 per tea bag, about $5 a box (varies based on type)The varying health benefits of tea are a-plenty, ranging from their antioxidant powers to helping maintain a healthy weight [25]. Skip the sugary stuff and try brewing iced-tea at home, and opt for green if looking to maximize antioxidant intake.
44. Water, free. (Well, kind of.)Head to the nearest faucet — our bodies depend on it. Water keeps us hydrated (shocking), flushes out toxins in the body, and helps when trying to lose a few pesky pounds
While I am always searching for something that won't totally kill my good efforts in eating yet take care of my what seems like never ending Sweet Tooth, & YES, I said never ending... I always crave sweets especially after I eat, I feel the need for something! I came across these & Thought I would share since they are OH SO GOOD!
 Rich Knapp's Peanut Butter CookiesA sweet, healthy and guilt-free cookie recipe used by natural bodybuilder Rich Knapp while cutting for bodybuilding contests. Ingredients - 2½ cups oat flour
- 69.8 grams of protein powder
- ½ tsp. salt
- ½ tsp baking soda
- ½ cup applesauce
- 1½ cup peanut butter
- ½ cup honey
- 2 egg whites
Cooking Instructions This peanut butter cookie recipe is prepared by Tammy Knapp, wife of natural bodybuilder Rich Knapp. Rich uses these cookies as a sweet and healthy snack while cutting for bodybuilding contests. They can be eaten without guilt, and are also a great choice when bulking or muscle building. Mix flour, protein powder, salt, baking soda and set aside. Mix applesauce and peanut butter. Add honey. Mix well and add egg whites, then beat well. Stir flour mixture into peanut butter mixture. Drop dough from tsp. onto greased baking sheet. Flatten. Bake at 375 (moderate oven) for 10 to 15 minutes until lightly browned. Makes 36 cookies. Serving Suggestions Makes 36 cookies. One cookie equals one serving. Nutritional Info - Calories: 96.73g
- Protein: 4.17g
- Carbs: 10.09g
- Fat: 4.99g
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