Sunday, February 28, 2016

Daily Dose of Jesus

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Friday, February 26, 2016

The Best Coconut & Date oatmeal Energy Balls (vegan, gluten-free, processed sugar-free, low fat)

Dates are really healthy and great tasting(unless you hate them). High in dietary fiber(supports weight loss), antioxidants and the essential minerals potassium and magnesium. 

I love coconut!
This energy ball tastes soooooo good, like a vegan truffle! I can not have enough of it! 
I've been eating handfuls of this every day for a few days. NO GUILT!Only healthy goodness!
Hope you enjoy this recipe as much as I do!:)




Prep time:  15 mins
Cook time:  0 mins
Total Time: 15 mins

Yields

a dozen bite-size balls

Ingredients

2c  pitted dates (recommend medjool)
1/4c  oats
1/4c  unsweetened coconut flakes
2 tbsp  coconut oil, plus more for coating hands
3 tbsp  flax meal (optional)
Good amount of coatings: Nuts, coconut flakes, oats, cocoa power, cacao nibs, green tea matcha powder... anything you'd like


Instructions
  1. Add all ingredients in a food processor or blender
  2. Blend 3 to 5 minutes or until dough is smooth
  3. lightly coat hands with coconut oil. Take bite-size pieces of dough and roll them one-by-one between palms into balls
  4. roll each ball in coatings and enjoy!
Notes

  • I used steel-cut oats for chewier texture.You can use rolled or quick oats. 
  • Replace some or all of the mixed-in coconut oil with water for low fat
  • Store in the fridge for up to four weeks





Daily Dose of Jesus


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Healthy Chocolate Chip Banana Oatmeal Cookies (vegan, gluten-free, high fiber)



I did realize the name of this is quite long...lol

BUT! This recipe is extremely easy and quick to make. Most importantly, delicious!

This is a great way to use up the spotted bananas. I came up with recipe when we had a ton of ripe bananas in the kitchen. 

Prep time:  8 mins
Cook time:  17 mins
Total Time: 25 mins

Yields

 2 dozens bite-size

Ingredients

3 ripe bananas, mashed
1/2c dark chocolate chips
1/3 applesauce
2c oats
1/4c almond milk , or any non-dairy milk
1tsp vanilla
1tsp cinnamon

Instructions

  1. Preheat oven to 350 F
  2. Combine all ingredients in a large bowl, mix through
  3. Drop tablespoons of the dough onto a cookie sheet, bake for 15-20 minutes
  4. Let it cool and enjoy!
Notes

  • I used a combination of steel-cut and rolled oats for a chewier texture without it being too hard
  • Feel free to add some chia seeds, flax meal and any good stuff!
  • The riper the bananas, the sweeter the cookies



Yumm....

Saturday, February 20, 2016

Clean & Skinny Healthy Avocado Brownies(low fat, gluten-free, refined-sugar free)


I love avocados and brownies! This is the perfect combination of the two. Come on, brownies with the healthy fats from avocados instead of all the other refined fat! This is the BEST, period.
This brownie recipe is my go-to for a healthy dessert because it's so easy - just blend ingredients up! Refined sugar-free too!!!This is the best healthy brownie ever!!!
I usually bake mine for 20 minutes for a fugey finish.

Prep time:  5 mins
Cook time:  25 mins
Total Time: 30 mins

Yields

 8x8 pan, 16 pieces

Ingredients

1 Large avocado
1/2 cup agave or maple syrup
1/2 cup applesauce
3 large eggs
1/2 cup flour (I used coconut flour for gluten-free)
1/2 cup unsweetened cocoa powder
1/4 tsp salt
1 tsp venilla extract
1 tsp baking soda
optional toppings

Instructions

  1. Preheat oven to 350 F
  2. Combine all ingredients in a food processor or blender, blend until smooth
  3. Pour batter in an greased 8x8 pan, bake for 20-30 minutes
  4. Let it cool and cut. Enjoy!
Notes

  • Bake less time for a fudgy result and more for a more cakey brownie
  • Top with powdered sugar or shredded coconut to make it extra fancy! 


Friday, February 19, 2016

Daily Dose of Jesus

He heals the brokenhearted and binds up their wounds.

Psalm 147:3 


Best Vegan Mac & Cheese (low-fat, nut-free, gluten-free)







Best Vegan Mac & Cheese 






PREP TIME
COOK TIME
Recipe type: meal
Serves: 1-2 person

INGREDIENTS

2 cups water
1 sweet potato, peeled and chopped
1/2 onion, chopped
1 zucchini, chopped
1 medium tomato
1/2 cup tbsp nutritional yeast
2 tsp tsp garlic powder (optional)
1 tsp dijon mustard
pinch of salt
herbs of choice (I used parsley, oregano, and basil since I really love herbs)
chile pepper powder (optional)
12 oz pasta (feel free to use whole wheat or gluten-free)
INSTRUCTIONS
  1. In a small pot or sauce pan,add sweet potato, onions, and zucchini. bring water to boil and cook until everything is soft. Let it cool on the side.
  2. In a separate pot or sauce pan, cook the pasta according to directions. 
  3. Blend up all ingredients except for the pasta in a blender or food processor. 
  4. Taste test and add more or less spice, herbs, and salt to your liking.
  5. Mix the cheese sauce over the pasta. Mix well and enjoy!

NOTES

  • The sauce may be stored in airtight container in the fridge for up to 3 days
  • Put small portions of the sauce in freezer bags or containers to save for later.
  • Add another tomato to make it a perfect creamy vegan salad dressing too!

Wednesday, February 17, 2016

Daily Dose of Jesus

we know that in all things God works for the good of those who love him, who have been called according to his purpose.
Romans 8:28

Tuesday, February 16, 2016

Daily Dose of Jesus

Everyone who calls on the name of the Lord will be saved.
Romans 10:13


Monday, February 15, 2016

Teriyaki Potatoes

This recipe for teriyaki sauce is from my grandma. It tastes sooo good and goes amazing with rice, any kind.


Teriyaki Potatoes 




PREP TIME
cook TIME
Recipe type: meal
Serves: 1-2 person

INGREDIENTS

1-2 potatoes (any kind, sweet, red, russet)
6 large mushrooms
1/2 carrot
1 tbsp oil of choice (I used sesame )
3 tbsp soy sause
3/4 cup water
3 tbsp sugar of choice (I used coconut sugar)
a whole or 1 tbsp anise
choice of vegetables
INSTRUCTIONS
  1. Wash and scrub the potatoes
  2. Dice potatoes ,mushrooms, carrots and any additional vegetables into desired size
  3. Heat the oil in a large skillet over medium-high heat, cook and stir the vegetables
  4. Add all remaining ingredients
  5. Cover and cook for 8 minutes or until potatoes are tender. stir a few times during cooking
  6. Remove the lid and let ingredients braise till the sauce thickens
  7. Taste test and add more salt or sugar to fit personal preference or ENJOY!

NOTES

  • Add a little more salt if serving with rice
  • Feel free to add any vegetable you'd like using this vegan teriyaki sauce
  • Saute some onions before add all other ingredients in the pan, or ddd some parsley, cilantro, chili pepper for extra fancy 
  • "potato island" diet friendly!

    Daily Dose of Jesus




    5 Most Efficient Kettlebell Exercises For Fat Loss

    Since I am not a fitness professional, I'm just gonna use the fitness section to post exercises I find that are really good to put in my collection and to share with my viewers. :)


    If you’re interested in fat loss, it’s normal to hope that there really is a “magic pill” for fat loss. But seriously, come on now—we know better!

    There are zero magic pills. When it comes down to it, our body shapes and figures are a result of our genetics, the exercises we perform, and the food we eat. And not just in the short term, but over the long haul. Understood? Good. So, then why do so many women still believe the headlines next to airbrushed supermodels on the covers of magazines, promising flat abs in 10 days or a smaller “this” or “that” body part in just two weeks? As coaches, it’s our responsibility to guide you away from all of that nonsense and toward information that is truly helpful and effective.

    Like I said, there are no magic pills when it comes to achieving your fitness and fat-loss goals. However, it is true that some training tools and exercises are more efficient than others for physique goals.



    The kettlebell is one of the most efficient training tools for your strength and physique goals. When you train with kettlebells, you’re using your whole body, getting more bang for your buck in terms of muscle recruitment and calorie burn—with minimal equipment! In addition, kettlebells are extremely portable and don’t take up a lot of space, which makes it easier to train at home or take your workouts on the road, something you wouldn’t be able to do with larger equipment or a traditional gym set-up.

    Here are the top five kettlebell exercise I recommend for fat loss. Include one or more of these into your weekly training program (of course, in combination with a nutritional approach that also supports your goal) and you’ll be on your way to building a leaner and stronger physique.

    Getting Started: The Hike Pass


    The five kettlebell exercises in this article all begin with the same starting position, called the hike pass. Each exercise is only as good as the set up.

    KBFatLoss-Karen-HikePass-640x450

    To get into the hike pass position, approach your bell with intent. Stand with a shoulder-width (or slightly wider than shoulder-width) stance about a foot away from your bell. Next, hinge at the hips with a neutral spine, and reach for your bell. As you grip the bell, visualize breaking the handle of the bell to engage your lats.

    Each exercise will begin by “hiking” the bell through your legs and behind you then proceed with an explosive hip snap to the finished position (“standing plank”) for each exercise.

    Kettlebell Swing


    The kettlebell swing begins in the Hike Pass position, and finishes as a standing plank. Your hips should drive the bell, while your arms should guide the bell to your chest level. Allow the bell to float for a moment prior to initiating the hike for the next repetition.

    1. Get into the hike pass position as described above.
    2. Sniff in some air and hike the bell, keeping it close to your body.
    3. Snap the hips to stand up straight and exhale using the tension breath (“hiss”) at the top, matching the hip snap. The bell should float momentarily at chest height while you are in a standing plank.
    4. Throw the bell back for another rep, or return the bell to the hike pass position to end the movement.

    Get an in-depth, step-by-step breakdown of the kettlebell swing, including videos,here.

    Kettlebell Snatch


    The kettlebell snatch also begins with the hike pass, however you grip the bell with only one hand instead of two hands. I don’t recommend this exercise for people who lack the appropriate shoulder mobility and stability needed to achieve the lockout position ( arm straight overhead either by the ear or slightly behind it, and completely stable while holding the kettlebell over a straight wrist). I strongly advise that you learn the kettlebell snatch from a skilled/certified instructor.

    1. Hinge at the hips to get into the hike pass position.
    2. Hike pass with an inhale, keeping the bell close to your body on the way back up as you begin the hip snap
    3. Finish the hip snap with a powerful tension breath (“hiss”).
    4. Pull the bell up to “high pull” position (as if you were going to elbow someone behind you).
    5. As the bell floats by your ear, quickly “punch through: the bell in an upward motion toward the ceiling.
    6. Finish in a solid overhead lockout position with the bell softly sitting on your strong, straight wrist
    7. Pause momentarily, re-hike and repeat for next rep, or return the bell to the floor to end the exercise.

    TIP: If you’re doing the snatch correctly, the bell should not bang or bruise your wrist. Additionally, the snatch is an advanced exercise that may take some time to master. This detailed step-by-step tutorial of the kettlebell snatch offers some drills to help you get there.

    Double Kettlebell Clean


    The double kettlebell clean begins with a slightly wider foot stance.

    1. Position the two bells’ handles in a “V.” Grab them with an overhand grip, and hinge at the hips for the hike pass.
    2. With an explosive hip snap, and keeping your elbows pressed tight to your ribcage, spear your hand through the bells to finish with the bells in the rack position.
    3. Pause at the top and then re-hike for each repetition.

    TIP: If you’re doing the clean correctly, the bells should not bang your wrist or shoulder. This is an intermediate skill that you should first practice and master with a single bell.

    Double Kettlebell Front Squat


    1. Perform one repetition of the double kettlebell clean to get into the rack position for the double kettlebell front squat.
    2. From the rack position, pull yourself down into a deep squat with a neutral spine. Pause at the bottom momentarily, maintaining a tight core.
    3. Press through the ground with your feet and stand up. Pause for a moment in the rack position before initiating the next squat.

    TIP: If you have not learned the double kettlebell clean and would like to add kettlebell squats to your training program, start with the goblet squat. The goblet squat is a squat holding only one bell by the horns at chest height. Here’s a great video on how to do a goblet squat.

    Double Kettlebell Jerk


    1. Perform one repetition of the double kettlebell clean to get into the rack position for the double kettlebell jerk.
    2. From the rack position, dip at the knees and drive the bells upward until they float weightlessly at about eye level.
    3. At the float, quickly drop underneath the bells to finish in a semi-overhead squat position.
    4. Stand up while the bells remain locked-out overhead.
    5. Safely return the bells back to the rack position prior to each repetition.

    TIP: The kettlebell jerk is an advanced exercise that may take some time to master. The kettlebell push press is a great exercise to practice prior to progressing to the jerk.

    You can include each of these kettlebell exercises in your existing training program, perform them as a metabolic conditioning workout or complex, or add them to the end of your training as a high-intensity finisher. You can also program them with heavier weights and lower reps or lighter weights for a higher volume of work and adjust the duration of your rest periods.

    Bonus Workouts!


    It’s your lucky day! Here are three sample circuits featuring these moves. You can do all three circuits as a workout (for example, three rounds of each with appropriate rest intervals). You can also incorporate one of the circuits into your existing workout, or add one as a finisher at the end (for five to 15 minutes max).

    Circuit 1:
    10 Swings
    10 Snatches R/L
    Rest and repeat

    Circuit 2:
    5 Double Cleans
    5 Double Squats
    Rest and repeat

    Circuit 3:
    Jerks
    15 seconds work / 15 seconds rest




    From Karen Smith

    Tiramisu No-Bake Cookies

    Treat yourself to a decadent dessert without straying from your nutrition goals. Cocoa powder, almond butter, and Café Latte Shakeology combine to make these delightful tiramisu-flavored cookies that don’t require any baking. All they take is a little mixing, a little rolling, and a whole lot of enjoying.

    Tiramisu No-Bake Cookies 

    Recipe by Beachbody.com



    PREP TIME
    TOTAL TIME
    Recipe type: Snack
    Serves: 12 cookies

    INGREDIENTS

    1 cup oat flour, gluten-free
    3 Tbsp. unsweetened cocoa powder, divided use
    ¼ tsp. sea salt (or Himalayan salt)
    1 scoop Café Latte Shakeology 
              (or chocolate/coffee flavor protein powder)
    ¼ cup all-natural smooth almond butter
    2 Tbsp. raw honey (or pure maple syrup)
    3 to 4 Tbsp. unsweetened almond milk (or low-fat milk)
    INSTRUCTIONS
    1. Combine oat flour, 2 Tbsp. cocoa powder, salt, and Shakeology; mix well.
    2. Add almond butter and honey; mix well. (Mixture will be dry and crumbly.)
    3. Add almond milk 1 Tbsp. at a time until a thick dough forms; mix well with clean hands or a rubber spatula.
    4. Roll mixture into twelve balls, each about 1-inch in size. Roll balls into remaining 1 Tbsp. cocoa powder.
    5. Flatten each slightly so that it is shaped like a traditional cookie.
    6. Refrigerate for a firmer cookie, or eat immediately for a softer cookie.

    Notes



    Sunday, February 14, 2016

    Best Tofu Cheese Ever



    Living a vegan lifestyle, people tend to not get enough protein and vitamin B12. In this recipe, these two nutrients are COVERED! the secret is nutritional yeast flake. I know "nutritional yeast flake" does not make your mouth water at all, but trust me, this is good stuff.

    What is Nutritional Yeast?

    If you are not a vegan, you are probably wondering what the heck is nutritional yeast. I'll give you a quick introduction. It is basically a vegan friendly parmesan cheese. Non-vegans could totally use it place of parmesan cheese for pastas, salads, and popcorns. Delicious and much healthier.
    • great source for vitamin Bs
    • sugar-free
    • dairy-free
    • gluten-free
    • all-natural
    • non-GMO
    Now let's get into the recipe!


    best TOFU CHEESE





    PREP TIME
    TOTAL TIME
    Recipe type: Snack
    Serves: a mason jar
    INGREDIENTS
    • 1 package of extra firm tofu (400 g)
    • juice form 1 lemon or 2 tbsp lemon juice
    • 1 tbsp apple cider vinegar
    • 1 tbsp olive oil
    • 3 tbsp water
    • 2 tbsp white miso
    • 2 tbsp nutritional yeast
    • 1 tbsp herb of choice(I used basil)
    • ½ tsp garlic powder
    • ½ tsp salt
    INSTRUCTIONS
    1. Drain the tofu form the package, wrap with paper towel and set aside
    2. Prepare marinade sauce by whisking together every ingredient in a bowl till nicely mixed.
    3. Cut tofu into small cubes and add to a jar or an air-tight container. Add marinade and mix gently to coat the tofu cubes. Place the container in fridge and let tofu marinade for at least 2 hours.
    4. Feel free to add black pepper, chili, peppercorns, garlic cloves, or red pepper flakes to make it extra fancy.
    NOTES
    • Marinade the tofu feta for 8-48 hours for the best result.
    • After marinading, keep the tofu covered with olive oil in the fridge in an air-tight jar to preserve it for up to 2 to 3 weeks.

    After the marinading process, the tofu would turn out just like feta cheese!!!
    Try this out, you will be AMAZED