Who Loves Cardio!?

Hey guys! Summer is right around the corner, and I'm sure everyone is upping their cardio to help lose those last pesky pounds before bathing suit season comes around. It's important, however, to make sure that you are doing the right sort of exercise in terms of your personal fitness goals.
Do you want to gain muscle, lose fat, or both? Nutrition and metabolism are not black and white; there is a lot of grey area, and knowledge on these topics is required to achieve the goals you desire. Biolayne, AKA Dr. Layne Norton, is a professional regarding the topics of healthful eating and working out; not to mention, he's one of my idols! Norton is a professional powerlifter, and "guru slayer,"who has a BS in Biochemistry and a PhD in Nutritional Sciences. His mission is to dispel what he calls "bro science," or nonsense health myths that have (and are still being) perpetuated.
I leave you with this short interview, in which Dr. Norton answers a few simple questions about fast versus slow cardio. HIIT, for the win!

XO, Kristina

Homemade Peanut Butter Cups

Hey guys!

I'm in the process of somewhat redecorating the blogspot! It's been a while, and I have a bunch of new recipes. Most of my new recipes, seeing as I am a college student, are easy and able to make in under 15 minutes! From here on out, the majority of my posts will quick, simple, healthy, and yummstas, as I like to say.

If you know me, I'm a chocolate girl. Every day I need at least one chocolatey treat. Finals are coming up, and I need to keep my dessert stash loaded! There's nothing wrong with sweets, in moderation, if there is nutrition in them. These peanut butter cups are the perfect way to procrastinate for a short five minutes, before you get back to the books. Here's the recipe!

Kristina's Homemade Peanut Butter Cups

1 cup chocolate chips

2 TBSP coconut oil

1/3 cup crunchy peanut butter

1/4 cup ground flaxseed (flaxseed meal)

2 drops of stevia (or 1/4 stevia packet)

optional: 1 TBSP maca root powder

In a small bowl, mix peanut butter, ground flaxseed, and stevia. 

Place chocolate chips and coconut oil in a microwave safe dish. Microwave for 15 seconds at a time, stirring in-between, until all chocolate is smooth and melted. Take caution to not exceed 15 seconds, or else chocolate may burn. 

Once melted, fill cupcake liners (or sprayed muffin tins) with 1 TBSP melted chocolate. Tilt cupcake liners (or spoon chocolate up the sides of the muffin tin walls) so that chocolate coats about 1/3 inch up. Place 1 TBSP peanut butter mixture on top, and flatten. Add another TBSP melted chocolate on top, and smooth over to cover the peanut butter. 

Freeze for 20 minutes, and enjoy!

I wish you all a lovely week. MONDAYS RULE!!!

Stay passionate,

XOXO Kris

Pumpkin Errythang

Yup, it's that time! Fall is finally here, and you know what that means--pumpkin everything. This year I decided to buy myself a can of organic pumpkin puree and some pumpkin pie spice to add to just about anything. For the past few months, I've been obsessed with mug cakes. They're perfect. They're fast, easy, delicious, and you can make them just as healthy as you'd like. I made one for dinner tonight, and was quite pleased with the outcome! I must say, this one is my favorite mug cake I have made so far. Here's the recipe (you can thank me later)...

Pumpkin Maca Mug Cake

Cake:

3 tablespoons oat flour (or flour of choice)
3 tablespoons pumpkin puree
1 1/2 teaspoons pumpkin pie spice
1 teaspoon cinnamon
1/2 teaspoon baking powder
1 tablespoon honey
1 teaspoon egg whites
1/2 teaspoon maca root powder

"Cream cheese" topping:
2 tablespoons cottage cheese (i used low fat)
1 1/2 tablespoons greek yogurt 
stevia, to taste

1. Mix cake ingredients in a mug or small ramekin. 
2. Microwave for one minute.
3. Blend cream cheese ingredients in a food processor until creamy.
4. Top cake with cream cheese, drizzle with honey, and sprinkle with cinnamon. Chopped walnuts or pecans would add a nice crunch, as well!
5. Eat your heart out!!!

Maca root is a tuber that grows at high altitudes in Peru. Benefits include: high B-12 content, stimulating energy, increasing appetite and libido, and balancing hormones through adaptogenic properties. It is often referred to as "nature's viagra."

[Did you know...? Pumpkin and cinnamon have a warming effect on the body.]

Cacaonut Superfood Protein Bars

Hola, ladies and gents! It's sure been a while. I've been experimenting with my diet quite a bit lately. My goal is to gain muscle mass while maintaining a low wheat, high protein diet, while still being mostly plant-based in my food selection (though, I can't deny a good goulash or tri-tip sandwich when I see one! Hey, I'm a German-blooded Californian... what can I say?) Another thing I've been focused on is decreasing my sugar intake, exponentially. Yes, "exponentially..." It's that bad! I've actually been pretty successful, seeing as I haven't had refined sugar in weeks! Stevia has become my best friend. I've been making lots of brownies, cookies, and bars all with this magical powder. Besides that, I've been eating Quest bars, which I highly recommend you all checking out if you like your sweets, like I do. Thank you to my friend, and fellow nutrition student, Brian who introduced me to them. They come in flavors from chocolate chip cookie dough to, my favorite, chocolate peanut butter (which also just happens to be made from NATURAL ingredients)!
Unfortunatelyyyy, my college student budget has put a halt on my Quest bar consumption. They are a bit pricey, at around $2.50 a bar. So, I did what I know best and I made my own recipe for protein bars (and added my plethora of superfoods, of course!)

Cacaonut Superfood Protein Bars

2-4 scoops chocolate protein powder (use a natural brand; I like Diesel)

1 TBSP raw cacao powder

1 1/2 tsp bee pollen

1 1/2 tsp maca root powder

3 TBSP psyllium husk

3 TBSP ground flaxseed

3 TBSP peanut butter (use one where peanuts is the only ingredient)

3 TBSP crunchy almond butter

1-2 TBSP coconut oil, room temperature

almond milk

Add dry ingredients to a bowl, and mix. Add wet ingredients. Mix using a rubber spatula until mixture reaches a crumbly consistency. Add as much almond milk as needed to keep the mixture together. It should form a ball without falling apart into small pieces. Press the mixture into a small baking dish. Refrigerate for at least 2 hours. Cut into 10 squares. It may be helpful to line the dish with parchment paper, in order to prevent sticking. 

Each bar has 170 calories, 7 grams of protein, 12 grams of fat, 4.5 grams of fiber, and 1.4 grams of sugar. The fat content is on the high side; however, it could be decreased by adding more almond milk versus coconut oil and/or the nut butters. Don't be afraid to play around with it a bit!

Curious about the superfoods? Here's the rundown...

   Cacao: Contains awesome amounts of antioxidants, high amounts of vitamins and minerals (e.g., magnesium, calcium, zinc, iron, the list goes on). Healthy monounsaturated fats. One cacao bean is 11% protein!

   Bee Pollen: Contains all 22 amino acids (is a complete protein). It actually contains more protein than any other protein source (including all meats, eggs, etc.) when compared in equal weight. Used to increase energy. High in B-complex and folic acid. According to researchers at the Institute of Apiculture, Taranov, Russia, "Honeybee pollen is the richest source of vitamins found in Nature in a single food. Even if bee pollen had none of its other vital ingredients, its content of rutin alone would justify taking at least a teaspoon daily, if for no other reason than strengthening the capillaries. Pollen is extremely rich in rutin and may have the highest content of any source, plus it provides a high content of the nucleics RNA [ribonucleic acid] and DNA [deoxyribonucleic acid]."

   Maca Root: Great source of B-12 and other B vitamins. High in vitamins and minerals. Grows where nothing else grows high in the mountains of Peru (not a lot of oxygen, among other things)--think for a moment what a strong plant this is, and imagine what it must contain in order to be able to do this. Think about how that transfers to your body. Adaptogen. It brings the body into balance, if anything is out of whack. It is known for helping balance hormones (helps with PMS, thyroid issues, etc.) Libido enhancer. It is advised to use maca root in small amounts.

   Psyllium Husk: Need fiber? Psyllium husk is your man--'er, seed... It is often used as an appetite suppressant, because of it's fibrousness (100 grams of it will yield 71 grams of soluble fiber)!

   

This morning I crumbled one of the bars and added it to my oatmeal with some cinnamon, raisins, stevia, and cacao nibs for an extra crunch!

Nom. 

Enjoy!

XOXO,

    Kristina

Juicer Pulp Sweets and Holiday Treats!

So, I got a new juicer for Christmas, and I couldn't be more stoked about it! After watching the documentary, "Fat, Sick, and Nearly Dead," I was sold. Juicing is the best way to get all those awesomely yummy micronutrients in fruits and vegetables. You would be too full to eat all that at once!   My mom got me an awesome Breville that I've been using every day, especially since I've caught this nasty cold. I've been making sweet veggie juices ever since. Usually I'll throw in some spinach, lemon, tangerines, carrots, celery, apples, mango, pineapple, and onion. Just kidding, no onion ! :P My Breville is my new baby! The only downside is all the fiber-packed pulp that you're left with. I can't stomach throwing it away.

I found this lovely, nutritious recipe for zucchini muffins from Heavenly Homemakers and decided to give them a go! Not too shabby!

Whole Wheat and Honey Zucchini Bread

3 cups whole wheat flour
2 teaspoon cinnamon
1 teaspoon baking soda
1/2 teaspoon sea salt
1/2 teaspoon nutmeg
1/2 teaspoon baking powder
1 cup honey
2 cups shredded zucchini (I use my food processor to shred zucchini, skin and all)
1/2 cup melted butter
2 eggs

In a large mixing bowl combine flour, cinnamon, baking soda, sea salt, nutmeg and baking powder.  Stir in honey, zucchini, eggs and melted butter.  Mix ingredients until dry ingredients are moistened.  Pour into two well buttered loaf pans.  Bake at 350° for 45-60 minutes or until a toothpick inserted in the middle comes out clean.

There's the final product! Pretty similar to zucchini bread. The truffles in front are raw, organic cacao truffles. Chocolate heaven without the guilt? Um, hello bliss!

I finally got some raw cacao powder, so I headed to the local farmers market and got some of the most decadent organic honey dates EVER. Their creamy, sweet, richness always does the trick for my sweet tooth. After noshing on a few, I conjured up this recipe. It yields about 6-8 truffles.

Raw Cacao Truffles

-10 dates, pitted

-3-4 TBSP raw cacao powder

-1/2 tsp agave nectar

-1/2 tsp coconut oil

-handful of almonds, finely chopped

Blend the dates, cacao powder, agave, and coconut oil in a food processor until a sticky paste is formed. Add more agave or oil if needed. Form into truffle-sized balls and roll in chopped almonds. Stuff face, and enjoy!

My favorite part about these sorts of treats is that I don't have to feel bad about eating 4 of them! If you know me at all you know I have no sense of restraint around sweets. And truthfully, the richness of the truffles makes them satisfying after just one or two.

I hope everyone had an awesome holiday season, and I wish you all a beautiful new year. I am looking forward to being more consistent with my posts this year. 

Love and light, lovelies! 

Kristina XO

Keep It Organic!

As I skimmed through my Facebook page this morning, with one eye still partially shut, I came across a wonderful article from Positively Positive that I think is imperative for you all to read. The topic? Chemicals to look out for in your beauty products. It's essentially the same idea as eating organic foods--not putting unnecessary, harmful substances into your body.
If you are conscious of your health, you are probably aware of the toxic effects of chemicals like sodium lauryl sulfate, which has gained the most notoriety of those on the long list of toxins, after being discovered to cause carcinogens (cancer causing chemicals). Studies have shown that after being exposed to these sorts of toxins for years and years on end, chronic disease can incur. From shampoos to face powders, these chemicals are lurking everywhere. The only real way to avoid them is to read the ingredients list.
Natural products are becoming more and more popular, seeing as stores like Target and CVS have stocked up on the goods, and even made specific sections in their stores, for those of us who are watching what goes into our bodies. It's not just about food anymore; we have many portals of entries in our bodies, and the oral route is merely one of them. Therefore, I urge you to take a look at Positively Positive's succinct blog post about these nasties, and keep a mental picture of which words to look out for when shopping.
So, ditch the mirror, and become body conscious the right way! Here is the link to the blog post that will change your consumer habits for good:

http://www.positivelypositive.com/2012/05/09/chemicals-to-avoid-in-your-personal-care-products/

Coocoo for Coconut Oil

Every winter I have the same issue: my face dries and cracks like a desert floor. This is California, what gives? God forbid I ever endure a Colorado winter.... This winter, just like every other, I tried switching facial creams, going back to my facial oil, and then finally I tried something different: coconut oil. I know what you're thinking. O-I-L spells B-R-E-A-K-O-U-T-S! Actually it spelled something a little more like this: L-U-S-C-I-O-U-S winter skin. And contrary to my initial fear, the breakouts that so lovingly congregated on my chin were gone within a few days, due to what I later found out was because of coconut oil's antibacterial properties.
We get acne for several reasons, though the main one is the accumulation of bacteria, known as propionibacterium, and our body's response to it. Coconut oil's anti-inflammatory properties ward off irritated bumps that ornament breakouts. When using coconut oil, make sure to get extra virgin, which allows our skin to breathe and disallows clogged pores. The abundant antioxidants in coconut oil keep our skin from oxidizing, much like an avocado turns brown when oxygen reaches it. In other words, it keeps our skin looking young!  Not to mention, wrinkles love dry skin, so lay it on thick, baby!

A few great uses for coconut oil include:

-Product for shiny, soft, anti-frizz hair (put a dime to nickel size amount in hands, rub together, and work into damp hair from bottom up, staying away from the roots.)

-Chapstick

-Butter/oil alternative for cooking and baking

-Stir into tea for healthy fats

-Body lotion

-Aids healing in bacterial, viral, and fungal infections

& more!

[Did you know...?] Polynesians have used coconut oil for centuries, which is why they are known to have such beautiful glowing skin and shiny hair.

photo source

A Brunch Fit For A President

Happy President’s Day everyone! What better way to celebrate (besides the complete bummage) than to make a homemade brunch for your family? This morning I naturally woke up before everyone else—unusual, but hey, thanks school—to grab some extra ingredients for the morning’s feast. Mushrooms for the crustless quiche, rosemary for the sweet potato hash, oat flour for the scones, and most importantly, the Simply Orange with Pineapple for the mimosas! My grandpa ran out to get some champagne, since I couldn’t find any at Sprouts, that was absolutely perfect. While everyone was peeling their eyes open, I set the table using my grandma’s special china and some old sky blue, polka dot napkins we still have from my birthday last year. 

I did this all the while my Spinach Mushroom and Swiss Crustless Quiche Squares (<--hover for link) were baking in the oven. I followed the recipe to a T, besides the fact that I couldn’t fight the urge to melt some extra Swiss on top. Meanwhile I made some nommy sweet potato hash that I revised from this (<--hover for link) recipe. Instead of purple potatoes, I used red. And, I nixed the bacon and green onion, and opted for a tablespoon of butter instead of bacon drippings. (Good for all you veggies out there!) Nonetheless, there was some serious tastiness going on! Everything came together very well.
If you know me at all, you know that I wouldn’t dare forget to include something sweet. So, I made Oat Flour Scones from my Bastyr University (the naturopathic school I would like to attend grad school at) cookbook. Here’s the recipe:

Oat Flour Scones 

1 1/2 cups oat flour 

1/4 cup cornmeal

3 tsp baking powder 

1/4 tsp salt 

1 1/2 tsp cinnamon 

3 TBSP butter 

1/4 cup honey 

1/2 cup soy milk (I used almond milk) 

2 eggs 

1tsp vanilla extract 

2 cups fresh or frozen fruit (I used 1/2 cup fresh blueberries, which was perfect) 

Preheat oven to 375. Mix cornmeal, flour, baking powder, salt, and cinnamon. With your fingers, work butter into flour mixture until butter is the size of small peas. In another bowl, whisk together honey, soy milk, eggs, and vanilla. Mix liquid ingredients into dry. Fold in the fruit. Pour the batter into a 9” greased cake pan. Bake 30 minutes to an hour, or until the edges slightly shrink inward and top is browned. Let cool for 5 minutes. Flip onto cooling rack, then reverse onto plate and cut into pieces. Serve warm. 

The scones were yummy, but could use a few more spices, walnuts, or a simple glaze. They seemed to be missing a little somethin’ somethin’. They were delicious eaten with butter and honey drizzled atop. 
I’m very pleased as to how the brunch came together. Even my grandpa liked it, which must mean it was good ;]. Super healthy, and worth every last crusty dish I had to scrape! As for the weekend as a whole, it was a was a success. As is any weekend spent with family, friends, and eating good food! A lovely weekend ended in a lovely way. How was your President’s Day Weekend?


[Did you know...?] Though they seem similar, sweet potatoes are not even in the same family as regular potatoes. They contain more antioxidants, nutrients, and beta-carotene which is fabulous for eye health.

Faux Jamba Juice!

I'm not usually one for smoothies, but for some reason I got a surprise hankering for some tart, icy-cool, blended sweetness today. Of course, knowing me, I will hide as many not-so-yummy tasting health foods as I can. And I did! Here's the recipe sure to make your day a whole lot sweeter, and nutritious. My favorite part? The lack of guilt, and the fact that I finally incorporated my maca powder into something!

Superfood Fruit Smoothie

(Yield: 4 small glasses)

-1 1/2 cup frozen strawberries

-1 ripe banana

-3/4 cup Simply Orange with Mango

-3/4 cup coconut water

-3 TBSP bee pollen

-2 TBSP maca root powder

-1 to 2 tsp spirulina powder

-1 tsp stevia powder

Blend together and pour into glasses. Garnish with a pinch of shredded coconut, or a curled orange peel.

The key to keeping your smoothie rich with flavor is to use frozen fruit, so you don't water it down with ice. My only question after consuming this pretty little concoction: WHY, OH WHY have I not experimented with this earlier!? And, not to toot my own horn (not that I really could, seeing as it's so simple) but this really does taste like Jamba Juice!

What are your favorite smoothie ingredients? 

[Did You Know?:] Maca is a sulfurous root found high in the Andes. A few of it's many perks include: easing side effects of PMS and menopause, regulating hormones, and adaptogenic properties that regulate your body's natural state of being.

Superfood Spotlight: Marine Phytoplankton

Marine phytoplankton--you mean those little things whales eat? Why, yes I do! First of all, I have to thank the brilliance that is David Wolfe, for enlightening me on how great marine phytoplankton is via this youtube video (that I encourage you all to check out if you are interested in superfoods). It got me so excited that I had to immediately go online and buy myself some phytoplankton!

Here's why marine phytoplankton is the most super of all superfoods:

-Contains every mineral known to man

-Contains nucleotides which provide our bodies with energy that never had to be converted (unlike other foods)

-No crash

-Complete protein

-At least 2-3 drops needed per day

-Contains cleanest source of omega-3 fatty acids

-Antiviral/antifungal

-Promotes brain, heart, and eye health (to name a few)

Marine phytoplankton are easily incorporated into your diet. You can put a few drops on the back of your tongue (YUCK), add it to your tea, or do as I do and put two to three drops of phytoplankton in my tall glass of water each morning. The taste isn't noticeable, unless you put more than three. 

If marine phytoplankton nourish the world so heavily that without it's existence, all life on earth would cease to exist, then think about what it does for our miniscule in comparison human bodies!

[Did you know:] Marine phytoplankton are an ancient food that are at the very beginning of the food chain.