Paleo Coconut Secret Bars/Healthy Mounds Recipe and fitness tip

For a healthy, trimmer body, get the right fuel from good nutrition!
fuel from good nutritionProtein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.Regular water would be very good when you exercise.Outdoor activity is a great way to put the fun into fitness.You paying special attention to hydration.

Ingredients

•Filling:
•4 cups grated, unsweetened coconut
•½ cup softened or melted coconut oil (Trader Joe’s sells 16oz organic for $5.99)
•2-4 tablespoons coconut nectar (I liked this best, however you could use real maple syrup, honey, or agave)
• Roasted whole or slivered almonds (optional)
•Coating:
•1½ cups dark chocolate pieces (OR you can sweeten your own baking chocolate squares-the ones with no sugar. I did a mixture of 6 ounces unsweetened chocolate/¼ cup coconut nectar/40 drops vanilla creme stevia. Another great option is ½ cup food grade cocoa butter mixed with ½ cup cocoa powder and sweetener to taste. I use about 2-3 tablespoons worth. I always add a dash of salt too.)
•1 tablespoon coconut oil

Instruction

1.In a food processor, put the filling ingredients and process for several minutes. The mixture should soften and heat the coconut oil and the coconut pieces should begin to break down and move smoothly. The less time you process, the more chunky it will be. Some time is necessary so that the mixture will bind well.
2.Taste for sweetness, add more if you like. Coconut nectar gives the mixture a slight tan coloring…just like the original!!
3.Line an 8 x 8 or similar sized pan with waxed paper or parchment.
4.Pour the coconut filling in and spread around evenly. If you would like to use almonds, now is the time. Press them in!
5.Place the pan in the fridge or freezer to speed the solidifying process.
6.Meanwhile, melt your chocolate with the coconut oil.
7.Once solid, lift the whole chunk out by lifting the paper. Cut into desired shapes. Dip each piece in the chocolate, letting the excess drip back before laying it on A Silpat, parchment, or waxed paper to solidify. Store in an airtight container on the counter or in the freezer. Unlike most coconut oil delicacies, these are solid at room temp and travel well out of refrigeration, at least here in the cooler NW!

Workout doesn't have to be WORK

To Slim Down Start Doing an Exercise That You Enjoy
slim down
Whether you like dancing, power walking, running, or weight lifting, there will be an exercise that you enjoy. Mix up your routines to keep things interesting.  

Low Carb Zucchini Oven Chips Recipe

Ingredients

•¼ cup ground almonds
•¼ cup grated fresh Parmesan cheese
•¼ t seasoned salt
•¼ t garlic powder
•⅛ t black pepper
•2 T fat-free milk
•2½ cups (¼ inch-thick) slices zucchini (about 2 small)
• Cooking spray

Instruction

Preheat oven to 425.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in dry mixture. Place coated slices on an oven proof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425 for 30 minutes or until browned and crisp. Serve immediately.

Low Carb Raspberry Souffle w/ Molten Chocolate Center Recipe

Ingredients

•1 cup fresh raspberries
•5 Tbl granulated sugar substitute*
•4 egg whites
•1 tsp butter
•½ oz dark chocolate, chopped

Instruction

Preheat oven to 400 degrees with a rack in the center. Puree the raspberries and press through a fine sieve to get all of the seeds out. Add 1 Tbl granulated sugar substitute and set aside. Beat egg whites until thickened and start sprinkling the remaining sugar substitute into them until all of it has been added and you have stiff glossy peaks. Grease 6 small ramekins with butter. Fold 1/3 of the egg whites into the raspberry puree (I totally hear Prince singing Raspberry Beret every time I type that!) very gently. Once mixed, fold the raspberry puree mixture back into the remaining egg whites and fold again until there are no streaks of pink left. Gently scoop some souffle mixtureinto the ramekins until half full. Divide the chocolate between the ramekins and then fill to the top with souffle mixture. Place ramekins on a cookie sheet with at least a few inches between them and put on the center rack in the oven. Bake for 9 minutes until golden brown and puffed up. Serve IMMEDIATELY!

Broccoli-Bacon Salad

Ingredients

•1 clove garlic, minced
•¼ cup low-fat mayonnaise
•¼ cup reduced-fat sour cream
•2 teaspoons cider vinegar
•1 teaspoon sugar
•4 cups finely chopped broccoli crowns , (see Tip)
•1 8-ounce can sliced water chestnuts, rinsed and chopped
•3 slices cooked bacon, crumbled
•3 tablespoons dried cranberries
• Freshly ground pepper , to taste

Instruction

Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing.

Homemade Graham Crackers- gluten free, low carb Recipe

Ingredients

•1½ cups almond meal
•½ cup flax seed meal
•¼ cup granulated erythritol
•2 tsp ground cinnamon
•1 tsp baking powder
•¼ tsp salt
•1 large egg
•2 tbsp melted butter
•1 tbsp dark molasses
•2 tsp vanilla

Instruction

Preheat oven to 225F.
In a medium bowl, combine almond meal, flax seed meal, erythritol, cinnamon, baking powder and salt and mix well.
Add in butter, egg, molasses and vanilla and stir until a cohesive dough forms.
On a large cookie sheet, roll out into a rough rectangle between sheets of parchment paper to desired thickness. Can be made very thin, but make sure that it is of even thickness all over so the edges won’t burn before the middle crisps up.
Remove top layer of parchment. With a sharp knife, score into desired size of cracker.
Bake one hour or until firm and edges are crispy. Turn off oven and leave crackers in oven another half hour to an hour.
Makes 20 2-inch squares. Each graham cracker has a total of 5.2g of carbs but only 2.8g if you subtract erythritol.

5-Ingredient Strawberry Caprese Pasta Salad

Ingredients

•1 pound dry pasta (I used farfalle)
•1 pint fresh strawberries, hulled and halved
•1 ball fresh mozzarella, diced
•½ cup loosely packed torn fresh basil
•3 tablespoons balsamic glaze (I used DeLallo, but see instructions below for a homemade alternative)

Instruction

Cook pasta in a large pot of salted boiling water al dente, according to package instructions. Drain and immediately rinse with cold water to stop the pasta from cooking.
Toss the pasta with the strawberries, mozzarella and basil. Pour half of the pasta into a serving bowl, and drizzle with balsamic glaze. Then pour the remaining half of the pasta on top, and drizzle with the balsamic glaze. Sprinkle with extra basil if desired. Also, if the pasta seems to dry, you can toss it with a tablespoon of olive oil.
*To make balsamic glaze homemade, whisk together 1/2 cup balsamic vinegar and 1 tablespoon of granulated sugar together in a small saucepan. Bring to a boil over medium high heat, then reduce heat to medium low and simmer for 10 minutes or until reduced by half. Give it a taste. If you think it needs sweetening, stir in a few teaspoons of sugar or honey.