The Hefty Healthy Carrot Cake!

Yes I said healthy and carrot cake in the same title!  Amazing I know!  With Mother's Day festivities right around the corner why not make something tasty and nutritious for the family to nosh on??

This cake is full of vitamins, minerals, and lots of fiber. And it is hefty weighing in at a good eight pounds. One slice will keep you satiated. This cake is free from added flours, preservatives, and refined sugar!


Servings: 12-14

Ingredients:

CRUST-

• 2 c soaked raw almonds (soak nuts for at least a few hours; best for a day)
• 2 c chopped dates (either buy them moist and plump or soak the drier ones)

FILLING-

• 2c fresh carrot pulp (from juicing the fresh carrots)
• 1 ½ c fresh carrot juice
• 2 c coconut flakes
• 2 c soaked dates; chopped
• 2 c chopped walnuts
• ¾ c chopped figs
• 2 tsp cinnamon
• 1 ½ tsp – 2 tsp ginger; to taste
• ½ tsp cardamom
• 1 tsp all spice

ICING-

• ½ c fresh orange juice
• 2 c soaked chopped cashews
• 2 tbsp maple syrup
• Orange zest

Directions:

1. Be sure to soak nuts and dates a few hours or a day before beginning.
2. In a food processor combine the crust ingredients; roughly chopped. Mix. Place into a pie pan.
3. In the food processor combine coconut flakes, soaked dates, ginger and half the carrot juice. Mix.
4. In a mixing bowl combine food processor contents, carrot pulp, chopped walnuts, chopped figs, cinnamon, cardamom, and all spice; mix and slowly add the rest of the carrot juice.
5. Place the filling in the crust.
6. In food processor combine orange juice, chopped cashews, and maple syrup; mix. Use to top the filling of the pie. Follow with sprinkles of orange zest.
7. Enjoy.

Green Tea Revealed

What’s so good about this stuff?

By word of mouth I’ve always heard that green tea was some sort of miracle substance; but never really sure why. I conducted some research and here’s what I found:

• Cancer Fighting and Immune System Support:

Green tea contains polyphenols called catechins; a strong antioxidants. Catechins inhibit the growth and reproduction of certain cancerous cells. Studies have shown green tea to help prevent: bladder, colon, esophagus, pancreas, rectum and stomach cancers. These polyphenols also help protect our cells from daily oxidative stress; increasing the strength of our immune system.

• Lowers the Risk of Strokes and Blood Clots:

Green tea helps to decrease the development of fibrinogen in the body. Overproduction of fibrinogen in the arties leads to strokes and blood clots; blood clots disrupt efficient blood circulation in the body; leading to tingling numbness or loss of strength.

• Stimulates the Metabolism:

Green tea helps the body detoxify the liver; increasing the body’s efficiency in protein synthesis. Green tea also helps to stabilize the body’s blood sugar levels; resulting in a more stabilized metabolism. The more stabilized the metabolism, the more efficient and quickly it works!

• Feel Good:

Green tea contains theanine. Theanine triggers the release of dopamine in the body. Dopamine is the body’s feel good hormone! Yes, tea is caffeine but it will not leave you with the post coffee jitters; instead a calm feel good energy.

Who knew one little tea leaf could contain so much?! I don’t know about you but I am definitely adding it to my daily diet.

**Resource: “The 150 Healthiest Foods on Earth” – Jonny Bowden, Ph.D., C.N.S

Sick of salads for lunch???

Salads are consistently pushed as a diet food...but sometimes that can get so boring and all we want is some crunch...some texture!  Try this quick and yummy pita pizza salad!

Looking for a quick and healthy lunch at home? Try this tasty low cal pita salad pizza!


Ingredients:

• 2 tbsp fresh hummus
• 1 whole wheat pita
• ¼ c chopped cherry tomatoes
• 1 chopped green onion
• ¼ c sliced mushrooms
• ¼ sliced cucumbers
• ½ c sliced carrots
• 1 c chopped spinach
• 1 tbsp feta cheese
• Pepper to taste
• 1 tbsp balsamic vinegar

Directions:

1. In a toaster oven or regular oven, toast pita bread on 450degrees for about 5 minutes; or until pita is crispy.
2. Top warmed pita with hummus, followed by chopped veggies, feta cheese, dash of pepper, and balsamic vinegar.
3. Enjoy!

Crunches the Right Way!

Spring is here which means many of us are prepping for that beach body! When it comes to crunches its important to remember quality over quantity…quality being proper form. If you experience any neck or back pain during your core workouts you are most likely doing them incorrectly.

Proper crunch form (for standard crunches, reverse crunches, twisting crunches, rotational crunches, half Vs or V-ups):

1. Chin off the chest: visualize holding a tennis ball under your chin, focus should be directed at the ceiling

2. Chest open: if hands are behind the head be sure to keep elbows directly out, don’t let them cave in

3. Spine neutral: pull belly button in to spine, spine should be straight and neutral, not arched or rounded

4. Stay flexed: don’t let the shoulders rest on the ground in between reps or on the back round over the ball

If you are looking for that flat tummy or 6 pack abs remember they start in the kitchen! Eating an unhealthy diet or too heavy cannot be corrected by doing extra crunches. Keep your diet low in salt, fat, refined carbs and preservatives!