nutrients

Cookie with Benefits!!

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2015/01/img_5536.jpg This nutrient dense, delicious cookie recipe will actually improve your health!!

Increase your fiber and satisfy your hunger levels. (Thank you Oats)

Sustained Energy levels. (Thank you Oat & Nuts)

Elevate HDL and Reduce LDL Cholesterol (Thank you Oats)

Reduce your blood pressure and increase digestive enzymes in your stomach (Thanks Bananas!)

Fight off infection with Vitamin C (Thanks Applesauce)

Reduce inflammation in the body with magnesium! (Thanks Pecans)

Support Bone & Teeth Formation. (Thanks pecans)

Reduce stomach pains, improve mental performance, reduce hunger pains, relieve stress, and increase antioxidant levels (Thanks Vanilla)

Stabilize blood sugar and protects neurons in your brain!! (Thanks Cinnamon)

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Peanut Butter Banana Cookie Recipe Yields 1 Dozen (Recipe inspired from Amanda's Apron - www.amandasapron.com)

COOKIE:

2 Bananas

1.5 cup Old-Fashion Oats

2/3 cup Homemade Peanut Butter (or a natural store bought with peanuts and/or salt only)

2/3 cup Organic Unsweetened Apple Sauce

1/2 cup Chopped Pecans, Raw Almond, or Cashews

1 Tbsp Vanilla Extract

1 Tbsp Cinnamon

FROSTING:

1/4 cup Natural Peanut Butter

1 Tbsp Organic Coconut Oil

Optional Sweetener Add-ins: Dried Cranberries, Raisins, Cacao nibs, Cocoa powder, Dried Cherries, 2-3 Tbsp Honey or Agave Nectar

Pre-Heat oven to 350 degrees. Mash bananas until soft. Add all other ingredients for cookie to bowl and mix well. Place dough in 1-2 inch balls on a baking sheet lined with parchment paper. Mash to make into cookie shape. Bake for 20-25 minutes. When cookies are done, place on wire cookie rack to cool and too with frosting.

To make frosting microwave 1/4 cup peanut butter with 1 Tbsp organic coconut oil. Drizzle over cookies and let set.

Store cookies in airtight container in a cool place.

Feel good about serving this cookie to your friends, family, or most importantly to YOU!!

Remember, food is our medicine and is meant to be enjoyed!!!

5 Tips for Cuisine in College Campus Cafeterias

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Eating in the Cafeteria

Eating Utensils

I cannot stress enough how badly you need to take advantage of cafeterias on campus freshman year. There were a few on the Alabama campus and many of them would have fun deals certain nights of the week. My new freshman friends and I would get together on those nights and spend hours there thoroughly enjoying ourselves and getting to know each other. Our favorite was breakfast for dinner. The tricky part is when you have a student account, you do not know how much you are spending and can end up spending all your “dining dollars” within a month (may or may not be speaking from experience here).

  1. Take advantage of the fresh greens. Get a salad and fill your plate up with greens and a variety of nutrient dense salad toppings. Most school cafeterias have great salad bars similar to Ruby Tuesday's endless, create your own salad bar (aka the best type of food bar). Try to add some fresh vegetables like bell peppers or broccoli to your salad to achieve a high fiber dish. If you want to make a salad your whole meal, get some chicken from the home-cooking station, to add some filling protein on top. Get creative and add some colorful fruit like blueberries and strawberries for some potassium and vitamin C. And remember, you need carbohydrates to help fuel your active lifestyle so consider adding high fiber carbohydrates such as black beans, corn, or roasted sweet potatoes!
  2. Since most of you are living in dorms, walk to the cafeteria (not alone if late at night).  Most of my exercise freshman year was from walking around campus, to and from class. In this case the walk will be more enjoyable because it ends in a delicious meal rather than a boring class.
  3. If you have a sweet tooth, use cafeteria nights as a time to treat yourself! Unless times have changed, it does not cost extra to get a soft serve cone with your meal-- save your fro-yo money for a fun time out!
  4. Make it a game. Try out all the college cafeterias and find which ones best fit your palate. Many provide: Asian, pasta, pizza, home-cooking, and special breakfast nights! For the Asian station, fill your plate up with stir fry vegetables over a bed of rice and a side of chicken. This will provide the most bang for your buck with fiber rich grains, high protein in your chicken, and immune boosting vitamins and minerals in your stir fry veggies. If you are craving pizza, make it fun and add some other vegetable toppings to get creative with adding extra nutrients. And for those special breakfast nights, you have many options for whole grains and protein but as a delicious example: whole grain buttered toast and sausage links with a side of scrambled eggs and bowl of fresh fruit topped with a dollop of calcium rich yogurt! (or for my personal favorite breakfast treat, waffles topped with whipped cream... YUM).
  5. Don't waste your money elsewhere, if you already have money on a food account through the school, don't let it go to waste and eat sushi or delivery every night. I have used this word a few times but take advantage of this-- this money on a food account will not be coming back again!

Therese Bridges

Eating for Performance - Protein Podcast

As we discuss continue focusing on Eating for Performance, I wanted to share a PodCast that I recently did for the YMCA of Greystone in Birmingham, AL. I hope you will find this educational and instrumental in improving your overall health!

http://ylifebirmingham.podbean.com/mf/web/fhazh3/LifeskillsSuzannePirkle-Protein.mp3

Running

8 Nutrients to Boost Your Spirits - Nutrient #5

FOLATE

• Folate is also known as B9 or Folic Acid • Folate helps the body create new cells and regulate serotonin (Serotonin plays a variety of functions including determining mood) • Folate deficiency can cause fatigue and reduce serotonin levels • Folate has the potential to boost the efficiency of antidepressants • RDA: 400mcg per day for adults Books and apple

ACTIONS TO TAKE:

• Add Fresh Spinach to Your Morning Omelet. ½ cup Spinach provides 131mcg of Folate. • Top Your Turkey Sandwich with Avocado or Dip Fresh Vegetables in Guacamole for a Snack. ½ cup Avocado Provides 59mcg of Folate • Need a Side Dish Idea?! How about a Warm Brussels Sprouts Salad or Roasted Asparagus to Provide About 80mcg of Folate! • Fill Up on Folate and Protein by Warming Up Black-Eyed Peas. ½ cup Packs 105mcg of Folate!!

Assorted basil herbs

Fighting Fatigue w/ Food - Miniseries Part 4

Water

Dehydration and fatigue go hand in hand.  Studies suggest that mild dehydration slows the metabolism and reduces your energy.  Water makes it possible to digest, absorb, and transport nutrients.  Water also helps regulate body temperature by allowing your cells to receive nutrients for energy efficiently so your body can properly expend heat through sweating. The solution to dehydration is simple – drink plenty of water at regular intervals!  Aim to drink 8-10 eight-ounce glasses of water a day. Other sources of fluid include flavored water, sports drinks, and herbal teas.

Begin with Breakfast

Skipping breakfast should no longer be an option.  Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day.  The ideal breakfast will deliver a mixture of fiber through whole grain carbs, healthy fats, and lean protein.