Chocolate Raspberry Kiss Muffins

Happy Valentine's Day!

Enjoy these delicious sugar-free (besides the semi-sweet chocolate chips) muffins!

Chocolate Raspberry Kiss Muffins

2/3 c walnuts
1/2 c almonds
1/2 c raisins
1/2 tsp cinnamon
1/2 tsp salt
1/4 c chia seeds
1 c rolled oats
3/4 c raspberries, frozen or fresh
1/2 c semi-sweet chocolate chips (CLICK here for benefits of chocolate!)

Heat oven to 375.
Cover rolled oats in water in a large bowl and microwave for 4 min.
Blend oatmeal with all other ingredients in food processor to desired consistency.
Fold in raspberries and chocolate chips.
Fill muffin tin, bake for 20, and ENJOY!

Recipe makes a dozen regular-sized muffins, or 2 dozen mini-muffins (shown).

Note: there are no eggs, so you don't have to be sure they are "done".  Cook to desired texture.

These muffins are a variation of Cranberry Cookies and Cinnamon Cranberry Confection Laraballs, so you may like these recipes too!

SHARE IF YOU DARE! Valentine's Day, love it or hate it? I assume if you clicked on this recipe, you probably love it, but who knows?!

Nut-Free, Gluten-Free No-Bake Crusty Apple Pie

To describe it, APPLE PIE -slash- PIE CRUST!

This isn't super-sweet, but remember there isn't any sugar!!

Something else the taste sort of reminds me of is granola -- tell me what you think when you try it!

It has 2 INGREDIENTS!

This is the first Laraball with sunflower seeds -- so it's a safe snack for those of you with TREE NUT Allergies (or more likely moms with KIDS who have this allergy!), NOW you can try a Laraball!

Laraballs are always GLUTEN-FREE too!

If you like how it tastes, or even if not, you can still try the other flavors with sunflower seeds substituted for the nuts in any recipe.  Tell me what you think!

No-Bake Crusty Apple Pie

1/2 c sunflower seeds, raw, unsalted
1/2 c dried apples, unsweetened (or you can try it with some raisins and cherries)

Add 1 tsp water if mixture seems dry.
Optional: vanilla, cinnamon (I really didn't prefer the versions that included either, though there were a few raisins and cherries in all of my batches.


I used the fruit from a package from Costco -- see ingredients list below:
Ingredients list: apples, raisins, cherries.  (AWESOME!!)

The brand is Peeled Snacks and they also sell cherries-only packs that come out to I think $16/lb (with Subscribe & Save through amazon.com), pretty expensive, makes me really want to consider trying a dehydrator, at least for expensive fruits or veggies, like cherries, not going for it yet though!

PS - the plastic container shown in first photo on the post is a baby food container, roughly the size of one part of an ice cube tray - my sister-in-law got them for me, 6 years ago!  So this is the best version I found on amazon: Laraball containers (as I use them for, and our family now calls them!).

SHARE IF YOU DARE!  What do you splurge on, food-wise?  I think dried cherries that are unsweetened -- Whole Foods USED to offer them, but they are hard to find, and I think I'd pay almost any price :)

18 Quick Tips for the Kitchen

NEVER let an expensive avocado go to waste again!  This post was inspired by an amazing blog that I just love called  100 Days of Real Food  !!  Lisa, the author, and her family have taken to the challenge of consuming all "real foods", as in whole foods, foods without a label, foods that aren't made by a factory.

I believe, Lisa and her family were inspired by the books of Michael Pollan, including In Defense of Food and Food Rules.  I highly recommend checking out Food Rules first, as it consists of some 50 "rules" with a simple paragraph to page of explanation -- in a matter of a few hours you can learn a lot about making really healthy food choices!  Following any ONE of these rules will likely lead you on your way to a whole new you!

100 Days of Real Food is a wonderful resource!  I have only began swimming through the amazing site!  Each post is so thoughtful, useful, rich, and complete!  I highly recommend you check it out right away, but first check out these QUICK TIPS FOR THE KITCHEN:

Photo from localharvest.org -- a wonderful website about CSA (Community Supported Agric.)

1. Once AVOCADOS (give to pressure), PEARS (softened), and BANANAS are ripe, you can put them in the fridge to stunt ripening -- banana peels will turn brown, but the fruit will stay just right!   AVOCADOS will stay perfect for up to 2 weeks!  Pretty cool since once ripe, avocados get nasty within a day or so.  Can't let expensive  AVOCADOS go to waste!

2. If brown peels aren't your thing, at least separate the  BANANA bunch apart to slow ripening.

3. Too speed  BANANA ripening, keep bananas in the closed paper or plastic bag.  If you add a ripe apple to the bag, the apple will give off gases that will further help with ripening.

4. Wrap fresh GINGER in a paper towel and store in plastic, air-tight container.

5. Always store TOMATOES at room temperature.

6. Knock on WATERMELONS -- choose one that sounds hollow -- always a great pick!

7. Once CANTALOUPE smells like cantaloupe it's ready to eat.

8. PINEAPPLE with lose bottom leaves is ready to eat.  THANK YOU  100 Days of Real Food  for this tip AND the ENTIRE POST IDEA!!

9. You can soak CELERY sticks, ASPARAGUS, and even LETTUCE in water to revive crispness.

10. Here is a new one for me!  Flip your SPINACH container in your fridge daily to keep it from wilting.   THANK YOU  100 Days of Real Food  !!

11. Wash fruits and veggies with a combination of vinegar and water to remove nearly all the pesticides and bacteria (1 part vinegar to 3 parts water).

12. Boiling the vinegar-water solution with a cinnamon stick to remove unpleasant or overpowering odors.  THANK YOU  100 Days of Real Food  !!

13. When preparing dinner, cut up some extra veggies to have ready in the fridge for quick and easy snacking.

14. DEFROST meat and other frozen foods safely ONLY THESE 3 ways: under cold running water, in the microwave, or in the refrigerator.

15. Non-instant OATS can be cooked in the microwave in just 2 minutes or so for a 1/2 c dry rolled oats.

16. Use silicone bakeware (muffin pans) or ice cube trays to freeze small quantities of food, pureed fruits and veggies (for baby food or muffins), PESTO SAUCE, pimentos (large can or jar divided), etc.  Transfer into resealable freezer bag, ready for use in a flash!

17. Rub your hands with stainless steel to get rid of ONION smell on your hands.

18. Test EGG spoilage by putting it in a bowl of water.  If it floats, bacteria has been busy contaminating the egg and producing gases, hence the floating.

19. Flip PEANUT BUTTER jars over for a couple of days before opening it, and you won't have to stir it up!  THIS tip is new to me -- I can't wait to try it!  THANK YOU  100 Days of Real Food  !!

One more thing about 100 Days of Real Food -- last month, it listed fresh-you on a list the site made called "Other Real Food Blogs".  This was SO very exciting!  I was thrilled and honored to be included, and the exposure from such a wildly popular website has been awesome!  I am so grateful to LISA (the blog's author), and LISA (a friend who told Lisa about fresh-you) for allowing me to REACH MORE PEOPLE!

It makes me so HAPPY to be able to help spread the word about simple ways that FOOD and HABITS can increase HEALTH, HAPPINESS, and of course QUALITY of LIFE to anyone who cares!  Check out the blog list!

IF YOU'D LIKE, WE'D LOVE TO HEAR FROM YOU!  Do you have tips to make time in the kitchen easier?  Please tell!

Nectarine Garden Salad

This lovely salad came from my friend Jenny, who got it from a meal-planner website that she is really enjoying (I'll add a link here when I get the name!).  THANK YOU JENNY! It was delightful, and adding some nuts might be a nice touch! A simple success for two book clubs I hosted in January! It will be wonderful for a summer picnic, and it's great now, so we can pretend!  

MEAL PLANNING in general can be a very effective way to SAVE money, eat HEALTHIER, and feel more ORGANIZED!

Try planning just 2 meals for next week and see how it goes! I bet you'll like the feeling! Tell me how it went!

Nectarine Garden Salad

2 nectarines, chopped
1 1/2 c red grapes
~1/2 tsp crushed red pepper
~1-2 Tbsp balsamic vinegar
~tsp date paste
2 Tbsp water
1 small bag mixed greens

Be daring and just pour some vinegar without measuring, a small amount of crushed red pepper. A bit of date paste adds a taste of sweetness, but you've got the fruit, so you don't need much. Combine all ingredients but greens in a bowl to marinate for 30 min or so. Mix in greens and enjoy!

For a bit about the benefits of hot pepper, read HERE!

If this stirs your taste buds, you might want to try Italian Orange Fennel Salad!

SHARE WITH US! Do you plan your meals ahead? Have any tips/suggestions?

Houston Recap

Healthy and DELICIOUS Eating Options on the Road

INSPIRATION from the pros, and

Tips to RUN a PR in your next Marathon!

My trip to Houston with my son and mom was SO perfect!

FUN FOODS -- TASTES from our TRIP (Update: my family and I no longer eat chicken or dairy, but I apparently still did on this trip, Jan, 2012)

Flying out of CLE?

CURRITOS! Start your trip off right by grabbing a yummy Currito burrito! Be sure to order the brown rice and whole wheat tortilla, and add guacamole! Ask the server to skip the cheese! Curritos is located just to the right, after you pass through CLE Security.

Looking for a treat - a real treat - with a little nutrition too!
(From George Bush Airport in Houston (IAH))

Try a caramel APPLE ROLLED in PECANS!

The caramel is purely sugar, but the apple and nuts provide fiber, vitamins, and minerals! Plus, you can bring out "the kid inside" as you get your fingers all sticky and lick your lips! (IF stickiness isn’t your thing, they’re happy to cut it for you :)

A Houston Marathon Expo Highlight

We met some Larabar employees at their booth (photo below) -- I was starstruck for my favorite food product, possibly ever! Perhaps I will become a “Larabar Ambassador” one day!

Read HERE about Larabars AND about making your own Laraballs at home HERE!

I am not a burger person, BUT, we had dinner at this really cool place, The Burger Palace, I happened to have a delicious chicken sandwich, but that is not what I want to tell you about. Burger Palace makes burgers from this special Japanese breed of cattle which is substantially more nutritious than traditional beef, so I had to tell you about the place! Kobe beef is even considered a delicacy in Japan! Click on this link to see the nutritional benefits!

I've gotta tell you my favorite part of the meal -- dessert -- stocking up on carbs/calories the night before the race! A Toasted Almond Shake! "a nutty almond experience!" It was so surprisingly and delightfully delicious! -- recommended by a regular, I was thrilled with my choice, and savored every sip! I've gotta try to recreate a recipe!!!



Ah, California Pizza Kitchen! I guess I can mention the thin crust is a healthy choice, though California Pizza Kitchen isn't super healthy :~ I do make a healthier version of their signature pie -- The Original BBQ Chicken -- here is the recipe!

For INSPIRATION from an amazing experience AND from amazing athletes click HERE! Some really cool people and stories! From NEW MOMS to MARATHON-NEWBIES, you'll surely be motivated!

I had an awesome race! To read about the Top 6 WAYS to Run YOUR BEST Marathon click on the link!!

For more TIPS about Eating While TRAVELING, click on the link!

Also, if you want to see what the WEATHER will be like on a future date, anywhere in the WORLD, based on averages, go to this link!

WANT TO SHARE?  Do you like to try new restaurants or stick with what you know you love, your favorites?

Chocolate for your Heart?

Chocolate is beneficial to your HEART HEALTH in so many ways!

• Chocolate contains FLAVONOIDS, also in green tea, red wine, cranberries, apples, peanuts, onions, and many others
• Chocolate reduces your risk of heart attack and stroke by:
• LOWERING your blood pressure
• Improving blood flow to your heart and BRAIN
• LOWERING cholesterol
• Flavonoids are rich in ANTIOXIDANTS -- antioxidants munch up free radicals -- free radicals are destructive chemicals partly to blame for heart disease and other health problems.
• Chocolate's antioxidant activity helps heart health by decreasing cell damage in the tissues of the heart and arteries, and by preventing LDL oxidation (Oxidation of LDL (lousy) cholesterol often causes a heart attack to occur.)
• Chocolate makes platelets less sticky, thins blood, and reduces likelihood of clotting or clumping (the way ASPIRIN helps your heart!), preventing artery plaque formation

So you see chocolate can really help your heart health! Here are a few tips to be sure you get the benefits described above!:  CHOCOLATE EATING TIPS

For more on the HEALTH and MOOD benefits of chocolate click HERE!

Here are some healthy CHOCOLATE RECIPES!

Chocolatey Oatmeal, 5-minute Brownies, Chocolate Berry Smoothie (add 1/4 c unsweetened cocoa to 3-Ingredient Super Shake), Skinny Mints, or Chocolate Cherry Torte Laraballs!

Or you could try a chocolate PUDDING!

Also, visit www.chocolatecoveredkatie.com for some great treats! You can see some of my favorites HERE!

Happy snacking!

WHAT DO YOU THINK?  Do you watch Dr Oz?  What's the coolest thing you ever learned on his show?

Power Pudding!

LOVE pudding? Now you can make pudding in minutes, and eat it GUILT-FREE! This idea was inspired by a lovely treat I saw on Dr Oz called Decadent Chocolate Fix! AND by a great recipe one awesome reader tried simply called Avocado Chocolate Pudding :) Thank you, LISA!!

And thank you JESS at www.forgivingmartha.com for the lovely photo above!

When you try POWER PUDDING, you'll be even be healthier after eating the recipe! Read more about the healthiness! Learn about HEALTHY fat and specifically AVOCADOS and NUTS (in the Brownie Bites) and COCOA!

Try any LARABALL flavor! to make this yummy pudding, mousse, custard!

1 avocado
1/2 c non-dairy milk of choice
1 recipe of Laraballs

Simply blend all ingredients in a food processor until smooth. Some like to chill pudding for a few minutes, but after that, it's best eaten right away -- enjoy!

Recipe serves 4 (about 1/2 c each).

SO far, I have made it with CHOCOLATE flavors since the unsweetened cocoa disguises the green color of the avocado.

So far, we've enjoyed these PUDDING FLAVORS: choco-peanut crunch, skinny mint, and chocolate cherry torte!

I'm sure Brownie Bites will also be delicious!

I'm not sure about non-chocolate-ie flavors...if you dare to try one, please SHARE YOUR RESULTS!

WHAT DO YOU THINK? Do you like pudding? Custard? Mousse? Do you like different flavors?

3 Great After Workout Protein and Carb Drinks for Runners!

LONG RUNS require quick replenishment of CARBS and PROTEIN!

A ratio of 4:1, carbs to protein is perfect!

1. CHOCOLATE ALMOND MILK is an excellent and delicious option!

If you're looking for something new, try this REFRESHING, NUTRITIOUS, and SIMPLE alternative!

2. Plain non-dairy KEFIR and 100% JUICE! Use equal parts juice and non-dairy kefir.  More about Probiotic Power!

I just love Mango juice blend from Costco! Any juice will work!


3. COMBINE SOY MILK AND JUICE -- orange juice and milk may sound strange, but think CREAMSICLE, or just a good old SMOOTHIE you make at home, or buy at the mall!

For this the ratio is closer to 2/3 c juice per cup milk.

By the way, SMOOTHIES are great options, but you want to get something in your muscles FAST! The sooner you take it, the more your muscles can use it to replenish glycogen (the first 30-min post-exercise are key!). Smoothies just take a little time, so hurry!

If you're quick about it, there is always the 3-ingredient Super Shake!


The carbs will replace glycogen stores that you used while exercising.
The protein will help repair any muscle damage that occurred, as well as boost immunity, and rehydration.

REHYDRATION is also important after endurance exercise such as running, as well as ANY exercise you do that is high intensity and gets you really sweaty!  So the above drinks replenish carbs, protein, and fluids all at once!


In general, you want to aim for half of your weight in carbohydrate grams.

For example, if you weigh 120 lb, you should consume 60 g carbs and 15 g protein within 30 minutes after you finish your long run or other endurance activity. For up to 2 hours, your muscles are more accepting of the carbs you consume. After that, a much lower fraction of the carbs you eat will go to your muscle glycogen supply.

For some quick tips for carbs and fluids DURING a long run, or race, click HERE!


WHAT DO YOU THINK? Can you eat right after you run or exercise? What is your favorite post-workout meal?

Super-Easy Guacamole for Superbowl Sunday!

Super-Easy Guacamole! 
1 avocado 
1/4 c salsa (or 1/3 can Rotel diced tomato and chilis) 
1 Tbsp lime juice (or 1 packet True Lime and + 1 Tbsp water)

 

For a chunkier salsa, simply combine ingredients in a bowl and mash avocado with a fork to desired consistency and stir in other ingredients!

For super-smooth guacamole, quickly blend all ingredients in a food processor.

Simply follow above ratio for larger quantity!

Costco carries fabulous Kirkland Organic Salsa! They also sometimes sell a yummy black bean salsa by another brand. Salsa is a nutritious addition to any meal! See why HERE!

ALTERNATIVELY, with a bit of work, you can combine 1-2 avocados with a fresh tomato, small onion, garlic clove, a few sprigs of cilantro, and Tbsp lime juice, and some pepper and cumin, to taste! Chop, mince, mix, mash, and enjoy!

You may also want to try Heavenly Hummus!

Or BLISSFUL Baked Bean Dip!

Another great snack is Spicy Lime Popcorn!

For dessert, try a new LARABALL recipe, rolled in coconut!

Thank you for the great idea, Mara!

TELL ME? Are you going to a Superbowl party? Do you have any party tips for not going too wild with your eating at a party?

YUMMY Flavored Oatmeal! -- try MINT CHOCOLATE!

Love those packets of INSTANT OATMEAL with all the yummy FLAVORS?

Here is a way to have them, and AVOID sugar or artificial sweetener!

Ahead of time, you can prepare any LARABALL flavor, but leave as a crumble, instead of shaping into balls.

We have been especially enjoying MINT CHOCOLATE OATMEAL!

2-3 Tbsp ground flaxseed

1 c or so of rolled oats (Old Fashioned Quaker Oats are great!)

1/4 c or so of Laraball SKINNY MINT crumble

In a large microwaveable, glass bowl, combine all ingredients and cover in water.  Cook in microwave for 4 min or so.  Stir up and enjoy!

WHAT DO YOU THINK?  Do you enjoy your oatmeal plain or sweetened?  Do you do it yourself, or packaged?  What crazy flavor can you imagine?:

3 Wonderful Reasons to be Wild about Walnuts!

Top Health Benefits of Walnuts -- what makes them SO Wonderful?!

Walnuts are the Best of the Nuts!

1. Highest in OMEGA-3 fats - while ALL unsalted, un-sugared nuts, are nutritious, healthy fats, none contain any significant levels of omega-3.

Omega-3 fats are amazing, helping our bodies to work better from HEAD to TOE!
NEARLY ALL Americans are deficient in this nutrient!

Here is a comparison of omega-3 sources from Tufts University.

2. Highest in ANTIOXIDANTS - chemicals that bind with free radicals, so that free radicals cannot bind to our body which would cause damage.  Free radical damage leads to aging, in many parts of our bodies, and diseases including dementia, heart disease, diabetes, and more!

Antioxidant levels in nuts were completed as part of a research study and reported at a meeting of the American Chemical Society.  Here is the abstract.

3. Walnuts improved MEMORY and motor skills in aged rats.  This study fed them walnuts and saw improvements in memory via maze navigation and balance by having them walk on rods and planks.  The benefits were the result of the walnuts as a whole with all components potentially responsible, rather than singling out a particular nutrient.

Time after time, walnuts have similarly been found to decrease risk of heart attack and stroke, and be beneficial to cardiovascular health, overall.

ALL nuts are AMAZING SUPERFOODS -- filled with healthy macronutrients (fat, protein, carbs, and fiber), and vitamins, minerals, and phytochemicals, such as STEROLS.  Here is a chart comparing the vitamin and minerals content in tree nuts (click on chart to see better!):

It was produced by the Almond Board of California / California Almonds.

Note the highlighted numbers indicate the richest source of each nutrient!  Almonds win for many, but omega-3 aren't on the list and WALNUTS are basically the ONLY NUT source!

SO eat walnuts, and if you don't like them, I suggest you keep trying (read this post to see why), and if you really can't swallow walnuts, eat WHICHEVER nut you do enjoy because they are ALL NUTRITIOUS!

ALL LARABALL recipes contain nuts, and Cranberry Cinnamon Confections and Cranberry Cookies and No-Bake Carrot Cake contain Walnuts.  You can try substituting walnuts in any Laraball recipe, or add them to anything, casseroles, cereal, yogurt!

If you eat Miniwheats, try adding them to your morning bowl of cereal.  Walnuts can sort of cancel out some of that sugar that tops Miniwheats, at least improve the nutrient content of the meal!  Heck, try them with any cereal!  Walnuts taste great WITH MILK!

Here is a muffin recipe to try!

Savory Fruit and Nut "Muffin Tops"

2 omega-3-rich eggs
1 T vanilla
4 bananas, ripe, mashed
2 T canola oil
2 T cinnamon
1 c whole wheat flour
1/2 c soy protein isolate
1/4 c flaxseed, ground
1 t baking soda
1 t baking powder
1 c walnuts, ground
1/2 c cherries
1/2 c blueberries

Preheat oven to 375.  Combine eggs, vanilla, bananas, and oil in large bowl.  In smaller bowl, combine remaining ingredients, adding baking soda and powder last.  Add dry ingredients to wet mixture and mix just until no dry ingredients remain.  Fold in remaining fruit.  Drop scoops onto baking sheet (silicone type work great) and bake until tooth pick comes out clean, about 14-18 minutes.  Remove muffin tops when cool, and enjoy!

Or make your own Practical PESTO Sauce!

WHAT DO YOU THINK? Do you enjoy silicone bakeware or prefer more traditional metal and glass options? Do you use your silicone bakeware for anything else? I use them for freezing sometimes!

Simple Meditation Video from Deepak Chopra

Want to feel amazingly peaceful and achieve all of your lifelong dreams!  When you have (or MAKE) time, watch this quick (15 min) video and give it a try! Deepak is an awesome teacher, so knowledgeable and peaceful! He has written a multitude of powerful books that apply to everyone's life, from parenting to health to success in your career!  Learn a bit about the law of attraction and healing meditation.

WHAT DO YOU THINK?  Do you like to read posts about running stuff, recipes, nutrition, happiness, relaxation, sleep, or something else?

If you enjoy the blog, website, a post, please share it with a friend or "like" it on Facebook, so someone else can learn a bit about becoming healthier inside and out!  THANKS!