Amazing Healthy Peanut Butter Chocolate Chip Cookies!

2 Sticks of Tillamook Unsalted Butter Softened
2 egg whites or ½ c of egg beaters
1 ½ tsp of vanilla
1 tsp of Sea Salt
1 tsp of Baking Soda
2 tsp of Xanthan Gum (This comes in a powder form at Whole Foods and is the binding agent for the cookies. A small bag will last a long time).
1 ¾ C of Stevia in the Raw (I purchase this from Safeway or Albertson’s in the bulk size).
2 ¾ c of Gluten Free, Defatted Milled Peanuts from Trader Joes (A small bag should roughly make two batches).
1 C of gluten free chocolate chips or semi-sweet chocolate chips of your choosing

Preheat oven to 375
Mix butter, eggs, vanilla, salt, Baking Soda, and xanthan gum together. Add in Stevia, and mix thoroughly.

I have found the best way to mix the ingredients is with my hand especially once I add in the peanut flour. Mix well. Add in chocolate chips last, and again use your hand to mix dough together.

On un-greased cookie sheets, place dough on sheet. Note: Cookies will not spread during the baking process so there is no need to place cookies a specific width from each other.

Bake for 9-11 minutes or until golden brown on the bottom.

Let cool on rack and enjoy!

Why Wait? Lose Weight Now!

Live the Beauty of Being Strong Workout 2

Video Blog: the good, the bad – and is that really food? Part 2

Video Blog: The good, the bad – and is that really food? Part 1

Miss Mislead!

I now know why it sometimes takes me longer to shop than other people when I am at the market. Opposed to looking at the outside packaging, and being persuaded by a company’s cleaver marketing, I always flip the product over to the ingredient list, to see what the product actually contains. When we are looking for things to eat, instead of looking at what the packaging says “IT IS”, we should in fact, be looking at what the product is made of!

To my surprise, my roommate thought she was buying some “quick healthy” food options, only to discover that her choices were loaded with sugar, and carbs! Companies such as LeanCuisine have done a good job of marketing their food as pure goodness when most of their options promote “fatness” signaling the body to store unwanted fat! What is even more disturbing is that people are persuaded to believe they are eating healthy. My best suggestion to anyone trying to find “quick,” healthier options is to opt for non-processed snacks. Make sure each option contains a decent source of protein, and fat and keep these snacks within a 100-200 calorie range. For instance, if you are going to eat some apple slices, pair it with a Light Laughing Cow Cheese or some Almond Cheese or 8-10 almonds!

It is all about finding things that are satisfying, and won’t have your body craving for more an hour later! As the roommate can attest, I was pulling things out of the cart left and right! She was not trying to be “unhealthy,” she like many has fallen victim to cleaver marketing. If you are not sure if you are eating healthy, follow these simple rules:

1. Don’t read the front of packaging, read the back! What does the product actually contain? Most processed foods are high sugar, high carbs, and signal the body to store unwanted body fat!

2. Don’t assume because it says “lean” or “healthy” that it is. These are all trigger words to prompt you to buy a product!

3. Eat non-processed foods as much as possible! In a pinch, processed is sometimes the only thing available!

4. And ask someone you respect and trust for help. We are bombarded with products we think are healthy which in fact are not! Don’t be afraid to seek guidance when it comes to your body, and health!

Live it! Feel it! Be it! Live the Beauty of Being Strong! x

Sometimes It’s Okay to be a Little Selfish!

Sometimes taking some time away for yourself, can be the best choice you could make! If you desire to be a better wife, a better mom, a better friend or co-worker, this will only happen when you are actively taking time out for yourself to work on yourself, and be the best person you can be. I equate it to a jar of energy each one of us is made up of. If we are not taking the time to renew our energy source, then we will be running on half-empty, feeling sluggish and tired. To be operating at our best, and optimal energy level, we must set aside time for ourselves even when it does seem selfish, and unjustified.

Fitness is a great way to feel better about yourself, and your body. By working on your personal health and fitness goals, not only will your body look and feel better, but you will have the energy to keep up with your life. Working out is a mood elevator. Often times, after my clients session, I find not only are they more energized, but their mood is elevated upon leaving. If you are not making the time for yourself now, you will start regretting your life, and the people who seem to own your time. I always say to my clients, the world will not fall apart in your absence so get moving!

Here are some helpful tips for being justifiably selfish and fit:

Get Professional Help
Hiring a trainer doesn’t have to cost you an arm and a leg. If a tight budget is an issue, ask for help at your local gym, or try a virtual trainer. All you need is someone that can assess your starting level and goals to create a workout plan that works for you.

Get Rid of Processed Foods
It may not be the most pleasant task, but it’s important to get rid of the processed foods in your refrigerator and pantry that are causing you to pack on those pounds. Throw away packaged chips and crackers and replace them with fruits, veggies, nuts, and various types of protein.

Start Consuming More Protein
In order to maintain lean muscle and reduce body fat, try eating more protein. This means starting at breakfast with protein powder or eggs.

Drink More Water
You may have heard this multiple times before, but water does wonders for your health – and weight loss. By drinking at least 64 ounces every day you are increasing your metabolism, eliminating waste, and curbing false hunger cravings.

Switch Up Your Cardio
Don’t get stuck doing the same 30 minute routine every time you exercise. Adding in short bursts of higher heart rate intervals followed by a short period of rest will increase your body’s ability to burn fat – all while keeping you from getting bored.
Don’t think of fitness as another thing to add to your to-do list. Instead, think of it as an essential break for your mind, added health for your body, and the perfect way for you to pay attention to you.

Taking time out for yourself will help you be that better wife, mom, friend and co-worker you so desire.  When we take the time to work on ourselves, our bodies are renewed, and our energy source becomes full!

You owe it to yourself to Live the Beauty of Being Strong!

x sara

Fill ‘er up!

When it comes down to it, food is meant to be fuel. Calories in calories out right? But food can, and has, become so many other things in our culture. A source of pleasure, a reward, a treat, a reason to gather together, a source of power, a vice, an obsession, and even a killer. Food can heal and energize or, as it does in many cases, it can cause disease.

Diet books overfill the shelves and new fads are born by the minute. But the simple truth is food is a source of calories, and calories are units of energy. Take in more calories than you burn, and you will start storing those calories as fat. Take in less calories than you burn, and you WILL lose weight. It’s really that simple. Does that mean it’s always easy? Certainly not.  Sometimes it’s a difficult slow process. But, if you can commit to a gradual course of weight loss incorporating thoughtful eating and scheduled exercise, you will likely be more successful and happier than if you try for the quick fix and end up yo-yo dieting yourself into despair.

If you find it difficult to determine appropriate portion sizes, or which types of food to eat consider this: How will you feel an hour or two after eating it? Will you be able to take a run or a bike ride or a vigorous hike/walk? Whatever it is you do to get your blood pumping, will that food in your stomach be churning around making you feel like vomiting? Or will it be giving you the necessary fuel for your exercise activity of choice? This may take some experimenting because you may not realize that a lot of the things you are putting inside your mouth end up taxing your body more than rejuvenating it. You may not realize that your portions are too big, that they actually cause your digestive system quite a bit of distress (especially in the setting of exercise). That’s okay, because if you simply start paying attention you will quickly learn what does and does not work for your body, and you will adapt accordingly.

Of course there is SO much more to say on this topic- so many things to consider when discussing nutrition and exercise- but for now, let’s just start redirecting our thoughts about food to the very simplistic notion that FOOD IS FUEL. Food is full of calories, calories are units of energy, and we need only ingest enough energy to sustain our immediate needs. All the other benefits we think we must derive from food can certainly be found elsewhere if even just temporarily- just for this experiment. Find pleasure in being with the people you love, reaching goals, enjoying the beautiful outdoors. Reward yourself with a massage or a new book or a day to play hooky and relax! Find other reasons to gather together with the people you enjoy- or if food must remain the central theme, enjoy the fuel that is prepared for you and remember to consider how you will feel in a few hours… don’t overfill your tank, and go for the high octane quality option!