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In any season of the year, you will love these crock pot recipes. Colder weather calls for warm, home cooked meals, but they are also enjoyable in warmer weather because of the convenience! These are the days when your crock pot becomes your best friend! “Throw-all-the-ingredients-in-and-walk-away” is definitely my kind of recipe! We’ve gathered together some of the best “comfort food” recipes for you to enjoy below! Just click on each title for the recipe. Enjoy! 1. Crock Pot Tater Tot Casserole       For more recipes: Soup Recipes
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 Oatmeal Protein Breakfast Cookies These are hearty and will keep you going all morning long. Try switching up the spices, dried fruit and nuts. You can make a bunch and freeze. Ingredients
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Courtesy of: Khronology Functional Fitness and Nutrition Personal training, nutrition counseling, holistic health coaching, fitness, meal services, cooking lessons and massage khronologyfit.com contactus@khronologyfit.com Who doesn’t love Mothers Day Cookies? So many of us associate cookies with our mothers baking cookies for special occasions and after-school treats. We have a few ideas for you that makes a plain sugar cookie into a “master piece.” But first a little history about Mother’s Day… Mother’s Day is a holiday honoring motherhood that is observed throughout the world. The American origin of Mother’s Day was created by Anna Jarvis in 1908 and became an official U.S. holiday in 1914. While dates and celebrations vary, Mother’s Day most commonly falls on the second Sunday in May and traditionally involves presenting mothers with flowers, cards and other gifts. To make these Mothers Day cookies, use your favorite sugar cookie recipe. Then, decorate them as you see in the photos. This is a great time for your creativity to shine! Mothers Day Cookies #1  Mothers Day Cookies #2  Mothers Day Cookies #3  A tip for decorating sugar cookies: Make icing with confectioners’ sugar and milk. Make it fairly thin and ‘paint’ the icing on the cookies with a pastry brush. Thin enough to spread easily but not so thin that it just makes your cookies wet and runs off. For Cookies 2 & 3 above, you might want the frosting a little thicker. For more Recipes, Click Here & Click Here  In addition to being compassionate and helpful to the planet, a plant based diet can be healthy IF you pay attention. Simply eliminating animal products from your diet is not necessarily healthy; many junk foods such as cookies and potato chips are vegan, but definitely not healthy. Paying attention to certain nutrients that may be lacking in a plant based diet can help you stay healthy.
B12 – This nutrient is primarily found naturally in animal products. B12 is important for nervous system function and the manufacture of red blood cells. Even if you aren’t plant based, absorption decreases in everyone after age 50. The best way to get this important nutrient is through fortified foods, such as cereal, and nutritional yeast, mushrooms and some algae. A B12 supplement is recommended. Symptoms of a deficiency may include fatigue, breathlessness, numbness, poor balance, and memory trouble. Calcium - Contrary to popular belief, dairy is not the only, nor the best source of this nutrient. Calcium is important for bone health. Non dairy sources of calcium include chia, almonds, dried figs, tofu, white beans, sunflower seeds, broccoli, edamame, kale and other leafy greens, oranges and butternut squash. It is not recommended that you use a calcium supplement because research has shown that there is little to no benefit to bone health, and calcium supplements have been linked to an increased rick of colon polyps, kidney stones and hardened arteries in the heart due to calcium buildup. (hopkinsmedicine.org) Weight bearing exercise is also beneficial for bone health. Symptoms of a deficiency may include muscle cramping, spasms or weakness as well as fatigue, irritability or a “pins and needles” sensation. Iodine – This helps to make your thyroid hormones. Seaweed, prunes, strawberries, lima beans and iodized salt. Symptoms of a deficiency include swelling or lump in the neck, constipations, difficulty thinking and understanding, fatigue or sensitivity to cold. Iron – Iron is responsible for transport of oxygen throughout the body. Plant foods have non-heme iron which isn’t as easily absorbed as opposed to heme iron from animal products. Consuming vitamin C with plant based iron sources helps to increase absorption. Beans and legumes are the highest plant-based sources of iron. Menstruating women may also need to take a supplement, but have your levels checked or speak to your doctor first. Iron supplements can cause constipation, so make sure to have plenty of water and fiber. Symptoms of low iron include dizziness, fatigue or lightheadedness, heart palpitations, brittle nails, pallor and shortness of breath. Omega 3s – This essential fatty acid is important for the brain and eyes as well as reducing inflammation and blood pressure. Rich sources include microalgae, chia, hemp, walnuts, and flaxseed. You can also supplement with a good quality vegan product. Protein and Amino Acids– “Where do you get your protein” is something that’s often heard constantly. It is not hard at all to get enough protein, as long as you pay attention. It can be a little harder, however, to get all 9 essential amino acids. You need protein for your skin, bones, muscles, and organs. Beans and legumes, nuts and seeds, quinoa, tofu, nut butter are all good sources of protein. However, you need to pay attention to getting “complete proteins” such as food combining or quinoa. Some people find it easier to supplement with essential amino acids. Symptoms of a protein deficiency include meat cravings, hunger, weakness and fatigue, loss of muscle mass, slow healing injuries and impaired immune function. In addition to those, an amino acid deficiency can add depression, digestive issues, and lower mental alertness to the mix. Vitamin D – Responsible for the immune system, muscle strength and absorption of calcium, this nutrient isn’t available from food (except fortified) and even omnivores can be deficient. We can make this from sunlight, but you can’t depend solely on it. A supplement is recommended. Fatigue and muscle weakness are the most common symptoms. Zinc – This is important for your immune system, healthy skin, and wound healing. Protein helps with absorption. Good sources are pumpkin seeds, cashews, beans and legumes, and other nuts and seeds. A deficiency shows up as hair loss, changes in the nails, diarrhea, infections, feeling irritable, loss of appetite, impotence and eye problems. If you are feeling unwell in any way, look at these nutrients and assess if perhaps you may be deficient in any. You can often correct a deficiency yourself, and if not, seek medical advice. I had experience with someone who was feeling depressed and mentally foggy. After 2 days of amino acid therapy those symptoms were gone and there was no need for antidepressants. Contact me if you would like more info or individualized nutrition counseling. Stevie Winsborrow, NDTR, LMT Khronology Functional Fitness and Nutrition Contactus@khronologyfit.com 719-726-2994 Short on time this Valentine’s week? These Valentine cupcakes are quick and easy. Make your favorite cupcake recipe or buy plain cupcakes from the bakery. Use white frosting and red hot candies to decorate them You now have a simple, eye-catching Valentine’s Day treat.  Source… We suggest that you use white or, even better, red velvet cupcakes. These flavors will add a special touch to this special day. These cupcakes are great for both young and old to craft. This will keep the little ones occupied for quite some time by frosting and putting on the red candies! ***************************************** Another idea!  Source… Chocolate or Red Velvet cupcake with vanilla frosting and a delicious strawberry to adorn the top! Enjoy Valentine’s Day with these Cute and Easy-to-Make Valentine Cupcakes! ***************************************** Yet, another idea! Source...  Source... Just in time for Valentines Day…clever snack ideas for Valentines Day are easy to make. Add a festive touch to this special day with these snack ideas for Valentines Day that even the kids and grand kids can help make. 1) Easy Marshmallow Valentine Treats Use strawberry marshmallows, dip them in melted chocolate and sprinkle them with little nonpareils. Decorate them with heart picks. So easy and fun!  2) Cupid’s Arrows: candy hearts + pretzel sticks  3) Heart Kabobs – Made with strawberries, cantaloupe, pineapple, watermelon and black olives.  4) Valentine Cinnamon Cookie Crunch Popcorn Mix  The "Just Popping" message above is a printable and can also be used on a tin can treat…for complete instructions click below: Source… Snack Ideas for Valentines Day at Your Fingertips!
When there’s a big game on TV, there’s sure to be lots of family, friends and food close by. People are always coming and going, cheering and yelling, munching and eating. Football season is full of excitement! Would you like to know how to make an epic wooden snack stadium? This is, indeed, a clever way to manage the snacks for the football game and at the same time no one misses any of the plays! Thanks to our friends at niftymom.com - you will find the instructions here: Snack Stadium For more food items: 1) Eat & Drink 2) Recipes  New Year’s Eve is almost here, and most of us enjoy celebrating, however, some of us prefer non-alcoholic beverage choices. These “mocktail” recipes are special enough to wow your guests on New Year’s Eve, and the best part is they’re great for any age, too! Enjoy!! Click on the titles for the full recipe. 1. Sparkling Raspberry Mocktail Pair the grape juice with a few other ingredients and you have an elegant non alcoholic drink on your hands! Something that makes this raspberry mocktail pretty and tasty are the ice cubes. Make them the day before or you can make them in the morning or early afternoon so that by evening they are definitely ready to go.     It’s time to get a head start on your Christmas baking. You will love these Christmas cookies you can make now and freeze. What a great feeling to have that task done well before the holiday season! These Santa-special treats can be in the freezer for up to three months. Make sure you wrap the cookies in plastic, stack in an airtight container, seal and freeze. Thaw wrapped cookies at room temperature before serving. These cookies are also perfect for a Christmas Cookie Exchange event. Here is the bonus…these cookies are easy to make! Everyone will think you spent hours and hours making these unique, delicious holiday cookies!      Courtesy of BHG
Christmas Cookies to make now and freeze! How easy is that? For a Delicious Healthier Banana Bread Recipe, Click Here You will ‘wow’ your guests with this wonderful Cheese Christmas Tree. It’s easy to make and is festive as well. It is made with different flavored cheese cubes. For those limiting their fat intake, look for reduced-fat cheese, such as cheddar and light pepper Jack, which are as delicious as the regular cheddar cheese. Plus, you can make omelets or fondue with any leftovers!  Ingredients •5 eight-ounce bars of different kinds of cheddar cheese, plain and flavored (or substitute other semi-hard cheeses for variety) •1 bundle fresh thyme sprigs •Red grape or “teardrop” tomatoes (can substitute cherry tomatoes or olives) •1 large white button mushroom Preparation 1. Cut each bar of cheese into 1-inch cubes. 2. On large platter or cutting board, arrange cubes in rows to form tree shape, using a different flavor for each row. Separate the rows of cheese with thyme or rosemary sprigs (rosemary looks like an evergreen twig) and rows of grape tomatoes and/or pimento-stuffed green olives. 3. For the star on top, peel the skin from the mushroom and carve a star pattern into it with point of knife. 4. Enjoy the compliments! Source… Make this Cheese Christmas Tree for your holiday parties! |
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