Keto Peanut Butter Mug Cake

I am currently on the Keto Diet and I found myself craving some sort of cake or cookies today so I looked around the internet and found a Keto Peanut Butter Mug cake and modified it to make it my own. Give it a try it's amazing.

 

What you'll need:

1 Large Egg

2 Tbsp. Butter

2 Tbsp. Almond Flour

1/2 tsp. Baking Powder

1/2 tsp. Vanilla Extract

Macros are: Calories 430 - Fat 43g - Carbs 7g - Protein 13g

 

Step 1: Crack the egg in the Mug along with the 2 Tbsp of Butter

 

 

Step 2: Add the Almond Flour to the Mug

Step 3: Add the Vanilla extract and baking powder.... Then MIX it all very well before the next step.

 

Step 4: Now Add the Yummy Peanut Butter to the mix... and cook in the Microwave for 60sec -90sec

Step 5: Flip over tap, and out comes your Mug Cake, I topped it with Walden Farms Syrup ( 0 everything)

Enjoy!!

Protein Pudding

One of my favorite desserts growing up was pudding, I'd help mom mix it before supper and while we ate it set. Before we ate it we would sprinkle chocolate chips on the top.... Yum

So I haven't had pudding in a long time, and now that I'm trying to get in shape it was hard to justify, but the other day when getting groceries I cam up with a great idea... Add protein to my pudding to give this treat some value.

Well I bought a pack of banana pudding to match my banana Protein and made it up added a scoop of powder, and used almond milk. I divided it into 4 portions, so each portion should have about 8 grams of protein in it.

After waiting for it to set I realized maybe the almond milk made it stay alittle runny vs real milk, that's the only thing I'd change.  Give it a try if you need a cheat dessert.



Pretty Easy High Protein Treat

 

Apple Stickers

Here's a good tip from WITHLOVEFAY.COM about picking out some healthy apples.


Good to know—those annoying stickers on fruits and veggies tell you A LOT! 4 numbers mean they were conventionally grown, 5 numbers starting with number 8 means they are genetically modified (GMO), and 5 numbers starting with 9 means they were organically grown (no pesticides or GMOs)

3 Day Vegan Cleanse

Well Labour day weekend is over and I hope you all had a great time. I worked the weekend and it was busy at work, criminals don't take long weekends.

I'm sure over the weekend you went to a few bbq's and maybe had a few drinks and ate some food now your wishing you didn't.  Now that your back to school or your vacation time is all used up, it's a good time to do a quick cleanse to clean your system out.

I've been reading a lot lately about eating raw vegan, I'm not making the switch but I am taking some things I like from it, so for this cleanse I want to be a 3 Day Vegan Cleanse.

A Vegan diet is really simple, but first if your wondering what is a "vegan" here's alittle info?

The term "vegan" was coined in England in 1944 by Donald Watson, co-founder of the British Vegan Society, to mean "non-dairy vegetarian", Veganism is the personal practice of eliminating the use of non-human animal products, the society also opposed the use of eggs as food.

What to get excited over: Detoxification is only one of the health benefits brought by such a diet. The vitamins and minerals contained by these foods will improve your immune system, while the antioxidants will boost your energy levels and protect your cells from free radicals. Fiber will push out the waste from the colon, along with sodium and other toxins.

Things to consider: Meat-eaters may experience problems when starting a vegan detox diet, so consulting a doctor is recommendable. Vitamin intake needs to be monitored, as vegans may sometimes miss nutrients.

Verdict: After consuming unhealthy food for a long period of time, a junk food detox diet will prove beneficial. A vegan detox diet can become a steady part of your life, by taking the parts you like.

Here's Sample diet, mix and match what you like, let your garden be your guide ( well it's getting alittle cold in NS for a garden, but eat what you like)

When you get up have a glass of warm water with some lemon juice.

Breakfast

• Fresh fruit salad
• 1/2 papaya, seeded and sliced or 1/2 Melon
• 1 banana, sliced
• 1 pear, sliced
• 1/2 cup raspberries or strawberries
• 6 grapes
• Glass of unsweetened Cranberry Juice

Mid-morning

• apple
• glass of unsweetened Cranberry Juice

Lunch

• 1/4 melon
• Fresh Fruit Salad
• 1 cup pineapple, chunked
• 1 banana, sliced
• 1 apple, sliced
• 1 pear, sliced
• 6 grapes
• glass of unsweetened Cranberry Juice

Mid-afternoon

• apple
• glass of unsweetened Cranberry Juice

Dinner

• 1/2 papaya
• 1 mango
• salad

After-dinner

• 1 cup chamomile tea or glass of unsweetened Cranberry Juice

If your worried about not getting enough Protein don't worry when eating Vegan or Vegetarian you can get your protein by eating tofu, hemp seeds, tempeh, nutritional yeast, seitan, any type of bean, and of course, the ever faithful hummus (holla!)

Good Luck

Homemade Energy Gels

Hey guys and gals,

I'm looking to see who has some recipes for Homemade Energy Gels. I know all I need is to google "Homemade Energy Gels" and I'll get a ton of responses but I'm looking for recipes that you have tried and enjoyed. After my KoHo Bars (larabars) turned out soo good I thought I'd look for other ways to make my own products here at home.

So either comment with your favorites or email me here

Thanks
Kennyo

Homdemade LaraBars Recipe "Almond Butter Brownie"

Last night I made the most yummy LaraBars, since they were such a great hit and I'll be making them again I have decided to name them. So hence forth they shall be called KoHo Bars.

When I was looking at making my KoHo Bars I was amazed at how easy and healthy they are. Even the real deal, LaraBars, only have a handful of ingredients at most. So when making my KoHo Bars I wanted to keep it simple as well.

I headed out to the local bulk health food store and picked up the simple ingredients that I would need to make my Almond Butter Brownie KoHo Bar.

Ingredients:
1 tbs Almond Butter
1 tsp Vanilla extract
1 cup Walnuts
1 1/3 cups Dates
1 tbs Ground flax seed
A handful of chocolate chips

So you take all of the ingredients and toss them into your food processor and let that blend for a couple minutes or until everything is nicely chopped and turned into a dough. 'Once it's all mixed up take a handful of dough and form it into bars. You then can wrap them up and place them in the fridge to harden or eat the Yummy Almond Butter Brownie now ;)

 

Homemade LaraBars

I'm sure you have all heard of LaraBars.

LaraBars were created by Lara Merriken who wanted something healthy that she could eat instead of what was on the store shelves, so she created LaraBars. They are now sold by General Mills.

I was checking my Twitter feed recently and came across a post by Health Habits who had gathered a ton of homemade recipes for Larabars. Check out all the yummy recipes here at Health Habits site.

So I was going through the list of all the Homemade LaraBars, and I found one I liked. I took a pic of the ingredients and headed out to the local bulk health store and picked up the ingredients.  I tweaked the recipe alittle to make it my own. I think I'm calling them KoHo Bars after my wife and I ;)

Benifits of "KoHo Bars"
They contain about: 10g of fat
                                  5g of protein
                                  4g of fiber

KoHo Bars are great because they are simple to make, healthy ingredients and provide great energy.
If you're on a budget, the KoHo bars cost me about 65 cents to make per bar.

Check out the Yummy LaraBars (KoHo Bars) I created here, with recipe

Quinoa Burger

Today my wife and sis in-law Leanne (check out her blog here ) made yummy Quinoa Burgers. The burgers tasted great and are great for you, even tho I only had a little bite.


Quinoa is a great healthy choice,  In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

So you can see why Quinoa is a great choice.

Also check out the yummy salsa that leanne made that went great with the Quinoa Burgers.

The Bugers Contain:
- Quinoa
- Quinoa flour
- parsley and cumin
- greenpepper and salt, black pepper
- onion and tomato

What to eat after a workout

Rawesome Food Raided Over Raw Milk

The other day I was cruising a YouTube channel (Dara Dubinet) and came across a video about a Venice natural food market, Rawesome Foods, being raided August 3rd 2011 for selling “raw” or unpasteurized milk.

Police arrested James Stewart, the owner of Rawesome Foods, and two raw milk suppliers, Sharon Ann Palmer and Eugenie Bloch of Healthy Family Farms. A year long investigation lead to the arrests.

I found this amazing that there are laws prohibiting the sale of raw or unpasteurized milk for being unsafe to the public. I grew up having a great friend that owned a farm, when going to his house I'd always drink their milk that had just been hand squeezed from the cows. I'm alive, they are all alive......

Everything we do in life carries risk, people smoke, and drink but the government says they can't drink raw milk!

To me this seems like the big companies lobbying the California government to keep the little farms down. But you can apply for a permit that will allow you to sell raw milk, why the owner didn't I'm not sure, but this doesn't seem right.

What are your thoughts about this?

Watermelon Rind Juice

Watermelon Rind Juice... Yummy

Smoothie Sunday

Peachy Watermelon Smoothie Ingredients:

2-3 cups watermelon (seeded)
1 cup low fat vanilla yogurt
1 cup strawberries (frozen)
1/2 cup peach juice (or try 1 peach if you don’t have juice)




You know the drill, add to your blender and blend until smooth. Makes 2 nice size glasses.

Green Slim Smoothie

Here's a healthy Fruit and Veggie Smoothie for this sunny day :)

Ingredients:

• 1 Banana, cut in chunks
• ½ Apple, cored and chopped or sliced
• 1 cup White Grapes
• 1 cup Fat-Free Vanilla Yogurt (or Plain Yogurt and ¼ teaspoon vanilla)
• 1-2 cups fresh Spinach Leaves

Steps:

1. Place all ingredients in blender and blend until smooth
2. Enjoy.

Protein Shake Recipes

Reeses Pieces Shake!

Ingredients:

1 Cup Skim Milk
1 Cup Egg Beaters

1 Heaping Tbsp Peter Pan Honey Roasted Peanut Butter

2.5 Scoops Double Rich Chocolate Whey Protein

A Sufficient Amount Of CoffeeMate Sugar Free Hazlenut Flavoring!

Blend For 30-40 Seconds

Lack Of Sunshine

If the weather has been anything like ours weather your most likely feeling a little under the weather. Here we haven't had sunshine in the last 25+ days. This last week I've started to feel the effects so here's a little info that may help you.




I've personally been starting to pop vitamin D. The sun is our key source of vitamin D. Our skin absorbs the rays, which fuel hormones that are linked to bone strength, muscle function, balance,mood and blood pressure. But with the lack of sun I've turned to pill form.

Recent studies have shown that mental illness is being increasingly linked to a lack of vitamin D. And with a stretch of no sun you will start to see depression creep up around you, it's funny to think sun can do this to you. Life after all, needs sun to survive.

It seems a lot of us see value in having tanned skin, but are we aware of the value of gaining that colour from the sun, and receiving the associated benefits? Studies have found that vitamin D improves mental health, while it has also found an association with reduced sun exposure as well as low 25-hydroxy vitamin D levels. They also made note of the need for vitamin D in a brain’s function. That dragging feeling that you haven’t been enjoying during those often dull and lifeless winter months (and sometimes, summer days) might be a simple vitamin deficiency




What does this all mean? Perhaps there is a distinct link between the dreary faces on the tube and starvation from sun? When was the last time you spent the whole day outside? – It’s easy to neglect what you’re missing out on, become accustomed to it and (lacking self-awareness) fall into that inevitable, gaping rut.

Look up to the sky, and soak up that precious sun. Allow its natural anti-depressant into your body and mind. Draw your curtains, wind your window down, take your top off, get outside, forget the tube, have a picnic, play some sport and live. A little happier and a little healthier.

And in weather like this take a supplement like Vitamin D.

Evil about Aspartame

Aspartame is an artificial sweetener that is about 200 times sweeter than sugar. It contains methanol and two amino acids: aspartic acid and phenylalanine.









Phenylalanine can depress serotonin (a chemical released from a nerve cell) that has many benefits, such as helping you sleep. Aspartic acid is an excitotoxin that can overstimulate neurons in the brain, causing them to die.



And then there is methanol, more commonly known as wood alcohol. Although methanol works great for relieving the pain of cuts and for cleaning your windshield, it’s probably not a good idea to be putting it in your body.





Aspartame has been associated with 92 different health side effects, including vision damage, depression, high blood pressure, insomnia and PMS. If these facts are not enough to convince you, consider that aspartame is often made with genetically modified organisms, which are associated with a laundry list of health problems.

Best Sports Foods for Your Diet

How to Find the Best Sports Foods for Your Diet


Have you have ever wondered which is the best sports drink, energy bar, or gel? The answer is the best choice is the product that pleases your taste buds and settles well in your stomach. You simply need to experiment to determine which products (if any) work best for your body.

A multitude of businesses have jumped on the bandwagon to create sports foods that appeal to a variety of athletes, including those with special diets (such as gluten-free or vegan) to athletes who are just plain hungry and want a “healthier” cookie (most energy bars). While busy athletes enjoy the ease of using pre-wrapped sports foods, these commercial products tend to be more about convenience than necessity. Certainly, there is a time and place for these products, but “real” food (such as raisins, gummi bears, chocolate milk) can do the same job at a lower price. And please don’t underestimate the power of peanut butter, bananas, and honey.

Below is an extensive (but incomplete) list of various types of sports fuels. Perhaps the information will help you untangle the jungle of choices. Don't be swayed by a product's name; it might be more powerful than the sports food itself.

SPORTS DRINKS:

With Sodium: Gatorade, PowerAde, Edge Energy, Hydro-Boom!, GU2O, CytoMax, Infinit,






All natural, without dye/food coloring:
Carb BOOM! Electrolyte Drink, First Endurance EFS, HEED, Clif Quench, Recharge, Coconut Water

Extra sodium (if you plan to exercise for >2 hours in the heat):
Gatorade Endurance, PowerBar Endurance, E-Fuel, First Endurance EFS, Clif Shot Electrolyte Drink, E-Load, Hydro Pro Cooler, Motor Tabs, GU Brew Electrolyte, Infinit, UCAN, Powerbar Ironman Perform

Added protein (may reduce post-exercise muscle soreness):
Amino Vital, Perpetuem, Accelerade, Revenge Pro, UCAN

Sports drinks for dieters:
G2, PowerAde Zero, Ultima Replenisher, Propel, Nuun, Nathan Catalyst, Elixir

GELS

Gu, Carb-BOOM!, Clif Shot, Honey Stinger

Extra sodium: PowerBar Gel, Crank Sports e-Gel, EFS Liquid Shot, Gu Roctane

Added protein: Accel Gel, Hammer Gel, EFS Liquid Shot, Gu






Added caffeine: GU (most flavors), Rocktane (most flavors), Clif Shot Gel (Mocha, Double Espresso, Chocolate Cherry, Citrus, Strawberry); Carb-BOOM Chocolate Cherry, Hammer Gel Espresso, PowerBar Gel (Double Latte, Tangerine, Chocolate, Green Apple and Strawberry-banana); Honey Stinger Ginsting and Strawberry


SPORTS SNACKS FOR ENDURANCE EXERCISE

Jelly Belly Sports Beans, Gu Chomps, Clif Shot Bloks, Carb BOOM! Energy Chews, Sharkies, SPIZ, FRS Healthy Energy Chews

RECOVERY DRINKS

Amino Vital, First Endurance Ultragen, EAS Endurathon, Perpetuem, PowerBar Recovery Drinks, Recoverite, Endurox R4, Gatorade Nutrition Shake, Hormel's Great Shake, GNC's Distance, Clif Shot Recovery Drink, First Endurance Ultragen, Gu Brew Recovery

ENERGY BARS:

All natural/organic:

Clif Nectar, Clif Mojo, Lara Bar, Optimum, Honey Bar, Odwalla Bar, PowerBar Nut Naturals, KIND Bars, Zing Bars, NRG-Bar, Honey Stinger Bars, Kashi Bars, Peak Energy, Perfect 10, Gnu Bar, Raw Revolution Bar, Olympic Granola Bar, Pure Bar, Pro bar, Sun Valley Bar, Bonk Breaker Energy Bar

Caffeine-containing bar: Peak Energy Plus

Dairy-free: Clif Nectar, Clif Builder's, Olympic Granola, Pure, Bonk Breaker Energy Bar, Gnu Bar, Fit, Perfect 10, Larabar, AllerEnergy Bar, Soy Rocks Bar

Grocery store options: Nature Valley Granola Bar, Nutri-Grain Bar, Quaker Chewy Bars, Fig Newtons

Fructose-free: JayBar

Gluten-free: Larabar, Perfect 10, Hammer Bar, EnvirKids Rice Cereal Bar; Omega Smart Bars, Extend Bar Delight, Zing Bar, BoraBora Bar, Wings of Nature Bar, Elev8Me.

Kosher: Pure Fit, Larabar, Extend Bar, Balance Bar, HoneyBar

Meal replacement bar (with 10-15 g protein): Kashi Go Lean Bar, MetRx Mr. Big, MetRx Big 100 Colossal, Balance Satisfaction

Peanut-free: Soy Rocks, AllerEnergy bar, Larabar

Protein bars

PowerBar ProteinPlus, EAS Myoplex Delux, High 5 Protein Bar, Maximuscle Promax Meal, Tri-O-Plex, Clif Builder's Bar, Detour Bar, Honey Stinger Protein Bar, Pure Protein






Raw food: Raw Revolution, Pure Bar

Recovery bar (4:1 carb:pro ratio): PowerBar Performance

Soy-free: Larabar, Perfect 10, Clif Nectar, KIND Bar, Bumble, Gnu Bar, Raw Bar, Zing

Vegan: Pure Fit Bar, Larabar, Hammer Bar, Clif Builder's Bar, Pro Bar, Vega Whole Food Raw Energy Bar, Perfect 10, Soy Rocks Bar

Candy Bars: Marathon Bar, Detour Bar


Happy running, and may this post fuel you!

Evil about Aspartame

Aspartame is an artificial sweetener that is about 200 times sweeter than sugar. It contains methanol and two amino acids: aspartic acid and phenylalanine.




Phenylalanine can depress serotonin (a chemical released from a nerve cell) that has many benefits, such as helping you sleep. Aspartic acid is an excitotoxin that can overstimulate neurons in the brain, causing them to die.

And then there is methanol, more commonly known as wood alcohol. Although methanol works great for relieving the pain of cuts and for cleaning your windshield, it’s probably not a good idea to be putting it in your body.




Aspartame has been associated with 92 different health side effects, including vision damage, depression, high blood pressure, insomnia and PMS. If these facts are not enough to convince you, consider that aspartame is often made with genetically modified organisms, which are associated with a laundry list of health problems.

Yummy Low Cal Cookies

AMAZING peanut butter cookies, perfect for cookie smores! Only 45 Calories/ 2 g fat per cookie!



Ingredients
1/2 cup unsweetened applesauce
1/2 cup splenda
1/2 cup brown sugar
1 egg
1/2 cup peanut butter
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp vanilla extract
1 cup flour

Directions
Mix all ingredients together, roll into small balls or drop by teaspoonfuls onto a greased cookie sheet. Press flat with a floured fork. Bake at 325 for 8-10 minutes.

Number of Servings: 36

Enjoy