I really want to step my fitness level and weight loss up a notch.  Right now, I stick to what I know I can do with decent effort, but I see no real change in my body or weight.  My plan: a Trainer, commitment, a goal, and a kick ass supplement.  With the right supplement, I know I can turbo charge my workouts and really achieve peak performance!  The supplement I have chosen is Iaso® Nitro from Total Life Changes.  This product is an incredible formula, backed by a tremendous amount of research. It’s GMP (Good Manufacturing Practice) Certified and made in the USA.  Plus, it is FDA APPROVED!!  When it comes to supplements (among many other products), it’s very important to offer high-quality products that offer efficacy and deliver results - I and I am confident this one will do both!

Iaso® Nitro’s specs & benefits, and the product’s formula – a proprietary blend of arginine alpha ketoglutarate (AAKG), WITH NO binders, fillers, preservatives, artificial flavors or colors, or sugar.  GLUTEN FREE.  Total Life Changes recommends users take two capsules per day for maximum results. Each bottle of Iaso® Nitro comes with 60 capsules, enough for a one-month supply.

MORE IASO NITRO  INFORMATION 

Check out the video below to learn more about Iaso® Nitro!

Here’s what Iaso® Nitro users had to say:
“Two weeks ago, I started taking Iaso® Nitro. I am hypertensive, and I was handling a blood pressure of 130/90. After taking the Nitro, my pressure is 120/80. Additionally, I am swimming two times a week. I regularly swim between 1.2 and 1.3 km. The last time, I could swim 1.5 km because with the Iaso® Nitro I feel more energy.” - Angel Docen

“I have been taking Iaso® Nitro for one week now, and I am feeling more energy, but at the same time, my mood has improved a lot, because I am more relaxed and calm. I suffer from poor blood circulation in my legs – they especially hurt in the afternoon. Since I started taking Nitro, that has diminished. I am going to the gym, and although I have a routine of two hours, I do not feel tired afterwards. What a great product.” - Luciana Hernández

“I have been using Iaso® Nitro for four days, and I have become more active. I regularly slept for a while in the afternoon, and since taking Nitro, I have stopped doing it. I had blood circulation problems in my legs, and they felt heavy, but that is almost gone. - Ana Cecilia Orozco

“I take Iaso® Nitro before going to the gym and I have seen that I can lift more weight and recover faster, I have more energy, more muscle tone, and my sleep is more restful.”- Omar Salazar

Are you interested in giving Iaso® Nitro a try along with me?  Simply CLICK HERE to visit the Total Life Changes store or click Total Life Changes Store in the menu above!  

Gluten sensitivity or intolerance is a condition that causes a person to react after ingesting gluten, a protein found in wheat, barley and rye. Symptoms vary widely and can include gastrointestinal problems, join pain, fatigue and depression. – WebMD
​
It is quite common for people to experience digestive and health problems from eating wheat or gluten. Found primarily in wheat, barley and rye, gluten intolerance can result in a number of different symptoms.
​
Wheat is a type of grain that is commonly found in breads, cereals and pasta. Less-common sources include condiments, such as salad dressings and soups. Barley is another abundant variety of grain, which is often used for brewing and stock feed products. Rye is the last type of grain that uses gluten as an ingredient. Rye is most often found in cereals, beer and breads. Consuming these types of foods and beverages is often how one discovers their intolerance to gluten.

Individuals that are sensitive to gluten often find that their symptoms reside after the product is eliminated from their diet. With that said, certain symptoms exist that may individual an intolerance to gluten.

HERE ARE 8 SIGNS OF GLUTEN INTOLERANCE:

1. BRAIN FOG
​One of the more surprising symptoms of gluten intolerance, brain fog, can also be subtle in nature. Brain fog can be one of the more enigmatic symptoms, simply due to the fact that a number of things can cause it. However, it is a commonly-cited symptom of people suffering from gluten intolerance.

2. UNEXPECTED WEIGHT GAIN
The sudden, unexplainable adding of pounds is perplexing to many gluten-intolerant people. Generally, weight gain from gluten intolerance results from two things: (1) malabsorption and gut permeability – two side-effects of gluten intolerance, and (2) systemic inflammation, which is triggered by gluten. Gluten-intolerant individuals that eliminate gluten from their diet are often able to revert back to a healthy weight level.

3. ABNORMAL IMMUNE FUNCTION
Found primarily in the gastrointestinal tract and saliva, IgA antibodies are the body’s primary defense against colds, flus and other illnesses.When one is sensitive or intolerant to gluten, have a counteracting effect on the immune system.  Obviously, when these same antibodies counteract our immune system, we’re much more likely to contract such illnesses.

4. DENTAL PROBLEMS
In a study published in BMS Gastroenterology, a link was discovered between gluten sensitivity and “aphthous stomatitis” – a condition often associated with recurrent mouth ulcers and canker sores. Furthermore, due to malabsorption, gluten sensitive individuals frequently have very low levels of calcium – a very important substance for healthy teeth.

5. HEADACHES AND/OR MIGRAINES
Migraines are often excruciatingly-painful headaches that can even be debilitative. Strangely, migraines are far more common in gluten-intolerant people that in the general population.

6. SKIN PROBLEMS
The malabsorption properties of gluten intolerance affects a number of different areas of the body, including our largest organ. Gluten has been linked to acne, psoriasis, eczema, and dermatitis herpetiformis (DH). Skin symptoms deriving from gluten intolerance often includes burning, redness, rashes, itchiness and even blistering. DH is a particularly damaging condition, defined by the Gluten Intolerance Group as: “a chronic disease of the skin marked by groups of watery, itchy blisters that may resemble pimples or blisters.

7. JOINT AND MUSCLE ACHES
The inflammatory effects spurred on by gluten intolerance is the underlying reason for joint and muscle pain. According to WebMD: “Joint pain and inflammation are common symptoms of gluten sensitivity. The Arthritis Foundation has also published findings that link arthritis and joint pain with gluten sensitivity.

8. FATIGUE AND EXHAUSTION
​This sign is similar to brain fog in that the exact mechanisms are a mystery. Little scientific research has been conducted examining the purported correlation between fatigue/exhaustion and gluten intolerance. However, medical professionals believe that gluten intolerance parallels fatigue through inflammation and the de-allocation of the body’s energy reserves.

If you think you may be experiencing some one or more of the issues above, it's easy enough to try giving up gluten for a few weeks to take note of how you feel.  While it seems like giving up bread, pasta, and rice is a real game changer, it's not!  When you eat it, your body craves it, making it seem like a bad dream if you have to give it up.  Thankfully, there are many gluten free pastas and breads to help you with the transition, whether temporary or permanent.  

How many of us are trying to eat better this year?  Sometimes this time of year can be the hardest, but if we can master it now, the rest of the year will be a breeze and we will be beach body ready in no time!  While many people are slaving away at the gym looking for magical results, the sad truth is that weight loss is 80% dependent on what goes in your mouth.  That's right, 80%!  But, I am an avid fan of working out and I do so regularly.  Working out stimulates your muscles, keeps your heart beating, reduces stress, and just has too many benefits to not do it.

Have you heard of Whole 30?  A friend of mine recently started this and it got me curious.  I researched it and I love the concept!  It if NOT a diet, it a way to teach yourself how to eat better.  You basically eliminate food known to cause many health and body issues for 30 days, assess the results, and decide what you feel like you need put back into your life on a moderate basis.  This is definitely something I can get behind, live and support!

Foods Allowed with Whole 30
This is always the kicker, right? When it comes to changing the way we eat, the first thing we want to know other than "how long" is what we are allowed to eat.  The 3 biggest contributors to overall health and body issues are: Sugar, Dairy, and Grain.  Sugar is a no brainer, but the latter 2 probably raise some eyebrows.  Simply put, as our bodies age, our ability to properly intake and digest dairy and grain falters.  The result can be anything from bloating, constipation, to acne and joint pain.  With Whole 30, you get to enjoy REAL food until you are satisfied. 

• Meat/protein
• Vegetables - yes, this includes potatoes!
  
• Fruit
• Iaso Detox Tea

Get the full Whole 30 list here

Foods Not Allowed with Whole 30

• Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  
• Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
• Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
• Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
• Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
• Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
• Do not try to re-create baked goods,  junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.

This way of eating is really the perfect blend!  If you are a carb craver, you an still eat potatoes.  If you have a sweet tooth, you can still enjoy fruit, even dried fruit (read the labels).  I am so excited to try this, want to join me?

Learn more about Whole 30 by clicking here.

Did you know that some low calorie foods end up being ZERO calories after we eat them? The theory of zero calorie foods is that the body will burn more calories metabolizing and cooking the food than the calories the food contains.

This is a process called thermogenesis, and it’s how your body heats itself up – thus creating zero calorie foods!

Below are 16 great foods that end up being ZERO calories after you body metabolizes them!

1. Apples

Apples are one of the healthiest fruits on the planet, containing antioxidants, vitamins, minerals, and even pectin (which has been shown to reduce hunger).  Eating an apple can be a great snack between lunch and dinner, because it will keep the body full while providing a small energy boost.  This is also an important food found in the 7 natural appetite suppressants for weight loss.

Calories per cup – 57 k/cal 

2. Broccoli

Broccoli is a superfood with the ability to lower the risk of cancer, raise vitamin D, C and K, provide healthy fiber, and it even contains a small amount of protein.  Broccoli also provides the unique benefits of lowering inflammation, helping with stress, and detoxifying the body.  Broccoli is best cooked steamed, blanched, or roasted and can be paired with a variety of foods!

Calories per cup – 30 k/cal

3. Asparagus

Asparagus is the third of our zero calorie foods, is often paired with a variety of foods, and has significant health benefits.  Containing high amounts of vitamin K, folate, copper, fiber, and vitamin B1, it is a nutrient dense food with powerful health benefits.
Grilling and steaming asparagus are popular options, but it can also be added raw into a salad!

Calories per cup – 27 k/cal

4. Watermelon

Watermelon is a delicious, low-calorie treat that can be enjoyed without the guilt.  Not only is it naturally sweet, but it contains many antioxidants and is low in calories.  
Make sure that 1 or 2 cups worth doesn’t turn into a dozen.  A strategic way to eat watermelon is to save it for after your dinner for a healthy dessert. 

Calories per cup – 47 k/cal

5. Cucumber

Cucumbers are a delicious nutrient powerhouse.  They contains polyphenols that reduce the rates of cancer and can help manage stress levels, because they contain multiple B vitamins (B1, B5, B7, Biotin).  Because cucumbers primarily consist of water and fiber, they also provide support to the body’s digestive health.  Throw them on a delicious low-cal salad or enjoy them in a refreshing glass of cucumber water!

Calories per cup – 16 k/cal

6. Oranges

Oranges are known for having lots of vitamin C, fiber, B vitamins, vitamin A, and calcium.  This is another great option if you are at work or just looking for a quick snack to kill your cravings.  They have also been shown to lower the rick of heart disease because of their addition of potassium to a diet.  Eating oranges will help keep a low caloric load for the day and keep you healthy and happy.

Calories per cup – 85 k/cal 

7. Celery

Celery has long been touted as a zero calorie food.  It is a good source of vitamin K and water, so it can be filling. However, there is an obvious problem with this food: It has virtually no taste. People tend to add peanut butter or cream fillings to this snack, which runs up the calorie count.  To maximize the benefits, eat celery with your meal in soups or in your green smoothies.

Calories per cup – 16 k/cal

8. Lemons

Lemons are a great source of vitamin C and do wonders for your liver and digestive system.  Add them to any food to zest up the flavor, or squeeze them in a glass of lemon water for a quick detox.  Lemons also contain a surplus of antioxidants and virtually no calories.

Calories per cup – 61 k/cal

9. Sugar Snap Peas

These guys are high in fiber, vitamin A, vitamin K, vitamin B, and many other minerals the body needs.  If making a healthy stir fry or are looking to try a new healthy snack, give them a try! Cook them in the oven or over the stove, and add a little salt to flavor!

Calories per cup – 41 k/cal

10. Tomatoes

Tomatoes are among the most healthy foods on the planet.  They contain large amounts of vitamin C and other antioxidants, but they are best known for their high concentration of lycopene. Lycopene has been repeatedly shown to fight cancer and ward off heart disease.

11. Kale

Kale is considered one of the most nutrient dense foods on the planet and contains high amounts of vitamin A, vitamin K, vitamin C, antioxidants, and has been shown to lower cholesterol.  The best ways to consume more kale are through green smoothies, adding them to salads, or with amazing organic kale chips!

Calories per cup – 33 k/cal

12. Grapefruit

Grapefruits are often associated with dieting and have long been promoted as an incredibly healthy breakfast item.  They are loaded with vitamins and are low in calories, but they really shine from their large amount of anti-aging antioxidants.

Calories per cup – 97 k/cal 

13. Onions

Onions are a delicious and flavorful addition to any meal.  They have been shown to have cardiovascular benefits, support bone tissue, lower inflammation, and lower your risk of certain cancers.  They can be eaten raw on salads or cooked in a variety of different ways to help with weight loss goals.

Calories per cup – 46 k/cal

14. Carrots

Carrots are not normally known for being low in calories, but they are.  They are known to protect eyesight, but they also have plenty of antioxidants and are a natural diuretic.  This helps with digestion and keeping the body’s natural inflammation in check. Carrots can be added to salads, served cooked with your main dish, or can be used as a stand alone, snack making them an incredibly versatile low-calorie food!

Calories per cup – 53 k/cal

15. Zucchini

This is a great side dish, but it can also make a great gluten-free substitute for pasta.  They provide a bountiful source of magnesium, fiber and folate in your diet.  They also contain lutein and zeaxanthin, which are powerful phytonutrients that fight off many forms of cancer. 

Calories per cup – 21 k/cal

16. Cauliflower

Another great side dish with a similar shape and consistency to broccoli is cauliflower. It provides a great deal of antioxidants and anti-inflammatory benefits from its rich stores of Vitamins K and C.  The best way to cook this veggie is to eat it raw or lightly steam it as a side dish before serving.  It’s a great low-calorie mix-up from the typical green veggies and will provide you with a different variety of nutrients and benefits.  

What's your favorite food on the list?  Bodynista

Ripe bananas.  If you have ever bought bananas, you have probably had some ripe ones sitting on your counter top.  You debate between eating them all so you don't waste them, finding some time later in the day to make some banana bread or muffins, or just biting the bullet and throwing them out.  I love ripe bananas - they are at their sweetest and mushiest point. But I don't love eating 5 of them in a day - although I secretly would.  I generally have some good baking intention for ripe bananas, but this past week has been incredibly busy and I just could not find the time to bake.  

So what do I do?  I am not going to waste them!  I found this great recipe that is a quick way to turn those ripe bananas into a tasty treat!  It is Paleo, Vegan, and Gluten Free. It can be whipped up super fast, solving the ripe banana problem!

NO BAKE BANANA BREAD BITES

For the original version

1. 1 1/2 cups gluten free oat flour
2. 1/2 cup neutral or vanilla protein powder (optional)*
3. pinch sea salt
4. Cinnamon
5. 1/4 cup granulated sweetener of choice (optional)**
6. 1/4 cup overripe mashed banana (about 1 small)
7. 2 T brown rice syrup (can sub for maple syrup, agave or honey if not strict vegan)
8. 1/4 cup nut butter of choice 
9. 1/4 cup + Unsweetened Silk or So Delicious dairy free milk of choice***
10. Dairy Free chocolate chips (optional)

For the Paleo version

1. 1 cup coconut flour, sifted
2. 1/2 cup neutral or vanilla protein powder (optional)*
3. pinch sea salt
4. Cinnamon
5. 1/4 cup monk fruit sweetener or coconut palm sugar (optional)**
6. 1/4 cup overripe mashed banana (about 1 small)
7. 2 T maple syrup or honey
8. 1/4 cup nut butter of choice 
9. 1/4 cup + Silk Vanilla or Chocolate cashew milk***
10. Dairy free chocolate chips (optional)

Instructions

1. In a large mixing bowl, combine flour, protein powder, cinnamon, sea salt, granulated sweetener of choice and mix well. Add in the mashed banana- Mixture should be very crumbly. If using chocolate chips, add them here too.
2. In a microwave safe bowl, combine the nut butter with the liquid sweetener of choice until melted. Pour wet mixture into the flour/banana mixture until fully incorporated.
3. Using a tablespoon at a time, add the dairy free milk of choice until a very thick batter is formed.
4. Using your hands, form into bite sized balls and refrigerate for at least 20 minutes to firm up.

Notes

1. * If your protein powder is sweetened, adjust the granulated sweetener to taste
2. ** I prefer using less granulated sweetener as I find the overripe banana and protein powder provides ample sweetness.
3. *** Adjust dairy free milk accordingly- Depending on the flour or protein powder combination, you may need more- Especially with coconut flour.
4. Bites don't need to be refrigerated but taste amazing frozen when slightly thawed.

Do you have a great healthy recipe you would like to share?   Comment or click contact below!  Bodynista

I don't know about you, but to me, buying granola bars seems like a fortune these days. If you want something that is remotely made with some healthier ingredients, you spend more than $1 per bar??? And, really, it's still not good for you.  There is a hefty price tag associated with convenience these days.  Not to mention the kids granola bars. They are full of sugar, expensive, and frankly just terrible to consume.  But, I am guilty of keeping them around for the frequent "I didn't eat all my food, we are not at home, and suddenly I am starving" I get from my child.  Never fails.....  Ever.

I was so excited to find this recipe for homemade granola bars that use ingredients I already have at home!!  The recipe below is for chocolate chip granola bars, but you can make these any way you want: fruit and nut, oatmeal raisin, oat and honey, peanut butter, or whatever you come up with.  If you are Gluten Free, using Gluten Free oats will make this a GF recipe.

NO BAKE CHEWY CHOCOLATE CHIP GRANOLA BARS (VEGAN, GLUTEN FREE)
PREP TIME
15 mins
TOTAL TIME
15 mins
 
No Bake Chewy Chocolate Chip Granola Bars (V+GF): the perfect protein-rich, on-the-go snack that’s super easy to make, full of simple ingredients and delicious. Vegan and Gluten Free.

Serves: 12-18 granola bars

INGREDIENTS
Dry Ingredients

• 1 ½ cups rolled oats
• ½ cup oat flour (make your own by blending oats until it becomes flour!)
• ½ cup unsweetened, shredded coconut
• ¼ teaspoon salt

Wet Ingredients

• 2 flax eggs (whisk together 2 tablespoons ground flax + 6 tablespoons warm water, let set for 5 mins)
• ¼ cup melted coconut oil
• ½ cup natural, unsalted almond butter
• ⅓ cup pure maple syrup
• 2 teaspoons pure vanilla extract

Optional Add-in Ingredients

• ¾ mini chocolate chips
• ½ cup chopped nuts or other add-ins of your choice

INSTRUCTIONS
Line a 9x9 baking pan with parchment paper or wax paper. Set aside.

1. In a large bowl, whisk together all of the dry ingredients: oats, flour, coconut and salt.
2. In a medium bowl, whisk together all of the wet ingredients: flax eggs, coconut oil, almond butter, maple syrup and vanilla. Whisk until smooth.
3. Pour the wet mixture over the dry mixture. Use a rubber spatula or wooden spoon to stir ingredients together until well combined. Fold in chocolate chips and walnuts.
4. Pour into the prepared baking pan. Spread granola bar mixture into an even layer, pressing down until it's tightly packed and smooth.
5. Place baking pan in freezer for 15-20 minutes.
6. Remove from freezer. Lift bars out of the baking pan. Set onto an even surface and slice into 12-18 bars. Enjoy!

NOTES
- Store in an airtight container in the refrigerator for 1-2 weeks. You may also freeze these for up to a month.
- Storing at room temperature: These bars will be slightly soft, but still keep together at room temperature. If you’re bringing these as a snack, make sure to store them in a hard container, like a Tupperware.

What do you think of this recipe?  Do you have a great recipe to share?  Comment below are email us to have it featured in a Food Friday article!  - Bodynista

I love buying fresh veggies, but the prices can be all over the board throughout the year.  I stocked up on some squash and zucchini this week due to some great prices and I will be making this amazing dish!  It is a simple, cheap and easy dish that's filling and healthy.  It's perfect for the family, BBQ's, or any occasion where people are eating.

Below is the recipe and a quick and dirty step by step.​  Enjoy!

SUMMER VEGETABLE TIAN

PREP TIME: 15 min
COOK TIME: 45 mins
Total Cost: $6.60
Cost Per Serving: $1.10
Serves: 6

INGREDIENTS

• 1 medium yellow onion $0.70
• 2 cloves garlic, minced $0.08
• 1 Tbsp olive oil $0.11
• 1 medium zucchini $0.71
• 1 medium yellow squash $0.85
• 1 medium potato $0.91
• 1 medium tomato $1.65
• 1 tsp dried thyme $0.05
• to taste salt & pepper $0.05
• 1 cup shredded Italian cheese $1.49

INSTRUCTIONS

1. Preheat the oven to 400ºF. Finely dice the onion and mince the garlic. Sautê the onion and garlic with olive oil over medium heat until the onions are soft and transparent (about 5 minutes).
2. While the onion and garlic are sautéing, thinly slice the remaining vegetables. Make sure the potatoes are very thin so that they soften quickly while in the oven.
3. Coat the inside of an 8x8" casserole dish with non-stick spray. Spread the sautéed onion and garlic in the bottom of the dish. Arrange the other sliced vegetables, stacked vertically like dominos, in an alternating pattern. Season the top of the vegetables generaously with salt, pepper, and dried thyme.
4. Cover the dish with foil and bake in the preheated oven for 30 minutes. Remove the foil and top with the shredded cheese. Bake for an additional 15-20 minutes, or until the cheese is golden brown.

Did you enjoy this recipe?  Bodynista is dedicated to bring you recipes that are cheap, taste good & good for you!  Don't forget to drink your Iaso Detox Tea!

Bodynista

Need to lose weight?  Check out the full line of Total Life Changes products offered on Bodynista.com!

It's warming up and family trips to the ice cream spot are always on the agenda for a good time.  While it is great and innocent for the kids, it is not so great and innocent for mom and dad.  That delicious creaminess is full of sugar and will wake up the sugar monster inside of you.  I had mentioned in a previous post - sugar is highly addictive. It is like a legalized drug.  It is hard to stay away from it once you have had some.  Once you regain your control over sugar, the key is to enjoy treats that are low in sugar but still very satisfying (my favorite is my black bean brownies.

I am going to share with you a 2 ingredient healthy ice cream recipe.  With a bit of planning and patience, you can have a healthy ice cream go to option and your waistline will thank you.  This recipe is for banana peanut butter ice cream.  You can skip the peanut butter and give it a berry flavor or put in some chocolate protein powder for chocolate.  OR just do a plain banana ice cream.  All you need are ripe bananas and a food processor or high powered blender.

TWO-INGREDIENT BANANA PEANUT BUTTER ICE CREAM
yield: SERVES 4

INGREDIENTS:
4 large very ripe bananas
2 tablespoons peanut butter

DIRECTIONS:
1. Peel bananas and slice into 1/2 inch discs. Arrange banana slices in a single layer on a large plate or baking sheet. Freeze for 1-2 hours.
2. Place the banana slices in a food processor or powerful blender. Puree banana slices, scraping down the bowl as needed. Puree until the mixture is creamy and smooth. Add the peanut butter and puree to combine. Serve immediately for soft-serve ice cream consistency. If you prefer harder ice cream, place in the freezer for a few hours and then serve.

*Note-if you have a hard time creating a creamy consistency, you can add 1-2 tablespoons of milk to help puree the banana slices. Make sure you use a powerful food processor or blender!

Having a healthy ice cream is just that simple!  Will you be giving it a try?

Bodynista

I come across people regularly who seem to think that eating healthy can be really expensive.  Sure, you can make it expensive if you want to, but I choose to keep the cost low.  I do not spend more on food now that I would if I were eating differently - I actually spend less (lots of beans, lentils & spinach)!  Today, I want to share a couple of tips on how to use sunflower seeds to replace costly health food items like nut meal/flour and nut butter.  If you have ever looked into buying either one of these, you may realize you are being price gauged.  

I bought a giant bag of sunflower seeds for about $5 which is AT LEAST 50% or more cost effective than buying the same volume in smaller bags.  The downside is that they are roasted and salted.  Many recipes call for raw seeds, but if you are mindful of the ingredients, roasted and salted seeds will be just fine - just do not add any extra salt!

Seed and nut tip: If you buy in bulk, store in the freezer can save them from getting the funky "I have been sitting in this cabinet for awhile" taste.

Below are 2 recipes that use ONLY SUNFLOWER SEEDS!  These 2 recipes turn you sunflower seeds into major ingredients for other healthy food recipes: protein bars, healthy baked goods, and more!

​Sunflower Seed Flour - replacement for other nut flowers.
You will need a coffee grinder or a food processor.  I prefer the coffee grinder.  
Start with FROZEN sunflower seeds.  Make sure they have been in the freezer at least a day.  This will help prevent the oil separating from the seed and help you have better success with the flour.

To Make: Place frozen seeds into grinder or food processor and pulse. Don't grind too long or you will have our second recipe below - sunflower seed butter.  If you have a mesh sleeve, you can pour the contents into the sleeve to separate the flour from any parts that may need to grind a bit longer.  (I do not have a mesh sleeve, so I did not do this.)

Sunflower seed flour is that simple!  I store mine if the freezer.

This makes a great flour substitute for any recipe you can use nut flour/meal in.  Start baking and trying new things!  

Sunflower Seed Butter
You can start with unfrozen or frozen sunflower seeds.  If you start with raw un-roasted seeds, you will want to roast them 5-10 minutes - until they are lightly golden brown.  You can use a bit of honey or agave for some sweetness- optional.

To Make: Take roasted sunflower seeds (and optional honey/agave) and put them into a food processor or high power blender and blend until smooth.  This will take a few minutes. 

​This nut butter is just that simple. This is a nice replacement for peanut butter and any recipe that you use peanut butter for.

Do you have a great sunflower seed recipe?  Please share it!

Bodynista