Water: The Miracle Drink!

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Our bodies around roughly 60% water which means we need to drink A LOT of water to keep everything running smoothly. You’ve heard the golden rule of drink 8 glasses of water a day but in actuality adults should be consuming anywhere from 15.5 cups for men to 11.5 cups for women and even more than that if you exercise regularly.

 

 So, what makes water a miracle drink anyways?

·         Gets rid of headaches

·         Improves mood / boosts energy

·         Relieves fatigue

·         Relieves constipation / improves digestion

·         Promotes weight loss / reduces food cravings

·         Boost immune system

·         Improves complexion

·         Regulates body temperature

·         Flushes out toxins

 

The best way to get more water each day is to simply start drinking as much as you can! The more water you drink, the more your body will crave it.

 

Here are some helpful hints to drink more water:

 

1.    Fill up two 32 oz. bottles of water. Drink one before noon and the other before bedtime.

2.    Try adding different fruits and herbs to water such as strawberry basil, lemon lavender, or cucumber mint.

3.    Look for sparkling water if you are used to the carbonation of sugar.

4.    Eat water-filled foods such as cucumber or watermelon.

5.    Set an alarm on your phone to drink one 8 oz. glass of water every hour you are awake that day.

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Reducing Plastic Waste and Exposure

Did you know humanity now produces roughly its own weight in plastic every year? Did you know American’s alone use over 500 million straws a day? Did you know the average American throws away approximately 185 pounds of plastic per year?

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So, what are the negative effects of plastic pollution and what are some ways we can help reduce this problem?

            For the last 50 years, the consumption of plastics has continued to rise all over the world. Experts say by the year 2050, the oceans will contain more plastic than fish by weight. The Great Pacific Garbage Patch in the middle of the ocean is said to be 3 times the size of France. Plastic pollution is also incredibly toxic to human health. Did you know babies are born pre-polluted? In other words, babies are polluted at birth. (For more information visit: http://www.pbs.org/wnet/need-to-know/health/babies-are-polluted-at-birth-new-report-says/625/). Also, the plastic packaging on all our favorite grocery store items can contain up to 148 unknown toxins – toxins that eventually wind up in landfills or the ocean.

            Basically, the more plastic we use – the more toxins we invite into our homes, our bodies, and our environment. Not only do we want to be aware of the relevance of chemical exposure to our health, but also take important steps to reduce that exposure. Dr. Leo Trasande, co-director of Mount Sinai’s Children’s Environmental Health Center explains “There are some safe and simple steps that a family can [take] to limit exposure to chemicals in the environment. They can make sure their home doesn’t have lead-based paint hazards, they can limit their consumption of methylmercury in some fish, they can eat organic, they can limit spraying pesticides in homes, they can have their home tested for radon, they can make sure their water supply isn’t contaminated by arsenic etc.”  In addition to Dr. Trasande’s recommendations, below are 10 more ways to help reduce plastic waste in your home and community!

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1.    Carry reusable shopping bags – some businesses hand them out for free at events and several grocery stores sell them for around $1.00 Try keeping a bunch in the back of your car at all times!

2.    Give up bottled water – there are hundreds of stainless steel water or glass water bottle options all over the internet or at several local grocery stores.

3.    Carry a stainless-steel mug/thermos – if you go to coffee shops regularly, ask them to put your coffee in your mug/thermos instead!

4.    Give up plastic straws – carry your own reusable straws or just nix them from your lifestyle completely.

5.    Return any berry, cherry tomato, or other plastic containers to your local farmer’s market for the farmers to reuse!

6.    Buy milk from a local source – they usually come in glass containers instead of plastic.

7.    Research homemade shampoos, deodorant’s, and toothpaste to place in glass containers instead of buying plastic bottled toiletries.

8.    Pick up reusable snack bags and sandwich bags from Amazon!

9.    Replace all your plastic containers with reusable glass containers.

10. Put your recycling bin to use! Look up all the things your local recycler’s take and make sure to recycle as many things as you can.

Sources:

https://myplasticfreelife.com/plasticfreeguide/

https://www.ecowatch.com/

http://plastic-pollution.org

https://www.plasticpollutioncoalition.org/science

https://www.von.gov.ng/world-environment-day-moving-towards-a-plastic-free-future/

https://gippslandunwrapped.com/

What is Kombucha? + 10 Reasons Why You Should Be Drinking It!

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 What is Kombucha?

Kombucha is a fermented beverage made from black tea, sugar, and a SCOBY. A SCOBY is a symbiotic colony of bacteria and yeast. Don’t get freaked out by the bacteria and yeast though! Our guts need extra special bacteria and yeast in order to function properly and maintain a healthy body and lucky for us kombucha is a wonderful way to get some of those probiotics. Once the tea and sugar ferment with the SCOBY, the beverage becomes carbonated and contains those probiotics plus B vitamins, enzymes, and acetic, gluconic, and lactic acid. Kombucha is a perfect option to enjoy if you are trying to nix soda because it still contains the bubbly carbonation you may crave. BONUS – it only contains 4 g of sugar per cup which is about ¼ of the sugar in your favorite soda.

Did you know?

Kombucha has been around for about 2000 years and is known as the “Immortal Health Elixir” by the Chinese. So, let’s talk about some powerful benefits to this Immortal Health Elixir!

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What does it taste like?

            Plain kombucha tastes slightly sweet, slightly tangy, and slightly acidic. However, there are several brands at your local grocery store that flavor kombucha with different fruits and juices to counteract the acidic taste. Just be mindful of the sugar content on the label! A lot of kombucha companies will add in unnecessary sugars. Look for brands with 4 grams per cup.

10 Reasons to Drink Kombucha

1.      Improves Digestion

2.      Immunity Boost

3.      Natural Detoxification and Liver Support

4.      Mood and Energy Enhancement

5.      Helps Managing Diabetes

6.      Arthritis Prevention

7.      Cancer Prevention

8.      Beneficial for Weight Loss

9.      Cholesterol Reduction

10.  Antibacterial Agent

Where can you buy kombucha?

            Several grocery stores have begun to carry kombucha. I have seen kombucha on the shelves of Whole Foods, Trader Joes, Kroger, Meijer, Wal Mart, Aldi, and Publix.

Best Kombucha Brands:

·         GT’s Kombucha

·         Health Ade

·         Humm Kombucha

·         Kevita

·         Humm

·         Brew Dr.

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Make Your Own! Kombucha Recipe:

Supplies – large metal jar or bowl with a wide opening, 1 large cloth or dish towel, 1 SCOBY disk (found at health stores)

Ingredients – 8 C water, ½ C cane sugar, 4 tea bags, 1 C pre-made kombucha

Directions – Boil water in a large pot. Once boiling, remove from heat and add in tea bags and sugar. Stir until sugar dissolves. Allow tea to steep for 15 minutes. Discard tea bags and allow mixture to cool to room temperature. Once cooled, add mixture to large jar. Drop in SCOBY and pre-made kombucha. Cover with cloth or thin towel. Keep secure with a rubber band. Allow mixture to ferment for 7-10 days.

Resources:

https://draxe.com/7-reasons-drink-kombucha-everyday/

http://www.wideopeneats.com/10-health-benefits-kombucha/

https://wellnessmama.com/23994/kombucha-benefits/

https://www.revivalhomesteadsupply.com/article/brewing-kombucha

 

Just Take 10 Minutes + Healthy Trail Mix

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Did you know that the average American sits for almost 10 hours a day? Sitting for more than 4 hours has been shown to lead to reduced metabolic rate, disrupted sugar levels, and increased blood pressure. In turn, these traits can lead to heart disease, diabetes, obesity, backaches, and depression. All things we should try to avoid!

So, how can you reduce your chances of getting any of these side effects? Just take 10 minutes!

Every hour to two hours, make it a priority to walk for 10 minutes. You can walk outside, you can walk around the office a few times, you can walk in the parking, just wherever! Grab a coworker, listen to a podcast, or walk in silence. When you take 10 minutes to walk, you are doing more than just reducing the amount of hours you sit at work.

Taking frequent breaks has been shown to improve mental health and clarity, improve creativity levels, reduce stress, curb your appetite, and improve your mood.

Here are some extra options that can help reduce the amount of hours you sit per day:

1. Standing desks

2. Desk Mounts/Risers

3.Sit-Stand Chairs

4. Bosu Ball Chair (still technically “sitting,” but you are engaging your core to balance!)

Need an extra boost to get you up every 10 minutes? Grab a small handful of this healthy trail-mix to eat when you get back!

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Healthy Trail Mix!

-2 C almonds

-2 C cashews

-1 C dried cranberries

-1 C dark chocolate chips

-1 C coconut chips (found at most grocery stores!)

Mix all the ingredients together in a large bowl and transfer to an airtight container.

 

 

10 Tips to Stay Healthy this Summer!

 

By: Anastasia McAdams https://lettuceattend.com/

            The weather is warmer, the sun is brighter, and the days are longer…I think it’s safe to say summer is here to stay a while. Let’s break down 10 ways you can stay healthy this summer!

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1.     Drink plenty of water (and then drink more water after that!)

Many experts recommend drinking 8-10 cups of water per day, but with the summer heat you will most likely be sweating a lot! Try to aim for 1 gallon of water a day. Carry a water bottle with you everywhere you go!

*BONUS TIP* Whenever you start to crave sweets, chug a glass of water. Most likely you are just dehydrated!

2.     Wear sunscreen

Probably one of the most important tips right after drinking water! Aim for a sunscreen that is 30 SPF, broad spectrum, and water resistance. Try to apply sunscreen every 40 minutes. It is always best to research sunscreens that are non-toxic as well. Did you know 1 in 5 American develop skin cancer in their life? Lather up!

3.     Avoid being outside at 3 p.m.

Several studies have shown that 3 p.m. is the hottest time of the day. Avoid going outside at this time and stick to indoor activities when you can. If you do have to be outside, move slower! Don’t overdue yourself in the heat.

4.     Wear a hat

Along with sunscreen, wear a hat whenever possible. You not only want to avoid your face getting sun damage, but you want to protect your eye sight as well! Try keeping a ball cap in your car, purse, gym bag, etc. that way you always have one laying around to throw on.

5.     Eat hydrating foods

Watermelon, cucumber, celery, grapes, and berries are all wonderful foods to eat to stay hydrated. Did you know watermelon is made up of 92% water? Try swapping watermelon for those late-night ice cream cravings or even throw it on the grill! Grilled watermelon tastes great! Another fun food to eat is popsicles! Try making a fun and healthy popsicle recipe to enjoy with your kids.

6.     Take a walk after dinner

The temperature drops a little in the evenings so be sure to fit in a walk after dinner if you can. Taking evening walks is a great way to help your food digest, spend time with loved ones, help you unwind.

7.     Avoid drink too much alcohol

Now, don’t ditch alcohol altogether because that only leads to you craving it more! Instead, cut back to 1 – 2 drinks per week. Alcohol can dehydrate you very quickly, so it is best to avoid it altogether if you can. Try swapping alcohol for sparkling water, smoothies, vegetable and fruit juices, or infused waters.

8.     Eat smaller meals

With the temperatures being so hot, the last thing you will want to do is eat a large meal. Eating a large meal can only leave you feeling lethargic! Instead, aim for smaller quantities that help your energy levels, not deplete them.

9.     Bike to work

Mornings are usually a little cooler temperature wise so try riding your bike to work! It is hard to do much physical activity outside during the winter months so enjoy these few months where you have the chance to bike or walk to work!

10. Visit your local Farmer’s Markets

Farmer’s Markets are a wonderful way to make sure you are eating seasonally. Certain fruits and vegetables grow best in certain seasons for a reason…because that is when it is the best time for your body to eat them! Try visiting the market and researching fun ways to cook the produce you picked up. Also, never hesitate to talk to the Farmer you are purchasing from.

 

 

Sources:

https://wonderopolis.org/wonder/how-much-water-is-in-a-watermelon

https://www.almanac.com/fact/what-is-the-hottest-time-of-dayr

https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs

http://peaksfashion.com/summer-health-tips-to-avoid-risks/

 

 

6 Healthy, Feel Good Foods That You Can't Afford To Miss From Your Diet

Helen Sanders https://www.healthambition.com/

We’ve all had those mornings right? The ones where you wake up and there’s no other way to describe how you feel but “blah”.

 You know you’re not sick, you’re not overly tired and you’re not depressed, yet you just feel…blah!

 Although you may not need a course of antibiotics, you could benefit from one type of “medicine” - a better diet!

 Centuries ago, using food for medicinal purposes was the norm. Hippocrates - often regarded as the father of western medicine - was a big believer in the idea of healing foods.

 Funnily enough, this trend seems to have gone full circle.  Nowadays, more and more research is suggesting that so-called “superfoods” can help you heal both body and mind.

 Eating the right foods can lift your mood, relieve pain from aching joints and even help ward off cold and flu. So it makes sense that eating a diet of healthy, feel good foods could rid you of those blah mornings for good!

#1 - Fill Your Meals With Foods High in Vitamin B12 and Folic Acid

 

Vitamin B12 and folic acid are essential to the body’s nervous system and can also help improve mood disorders.

 

B vitamins tend to be one of the most neglected in the American diet, resulting in the highest levels of deficiencies.

 

Moreover, most people tend to associate anemia with iron deficiency, but vitamin B12 plays a role too.  It is responsible for making red blood cells and being deficient in this vitamin can lead to anemia which leaves you feeling excessively tired and run down, nauseous and lightheaded - pretty blah!

#2 - Enjoy Masses of Fruits and Vegetables

 

Produce tends to be nutritionally dense, meaning you get a lot of essential nutrient for few calories.

 

They are packed with essential vitamins, minerals and antioxidants. So it is safe to say you can go to town when it comes to filling your plate with fruits and veggies - the more the merrier!

#3 - Eat Oily Fish Twice a Week

 

So many of us are completely deficient in omega 3s. So much so, that you will notice many fortified products like cereals carrying the label “with added omega 3” on the shelves of your local supermarket.

 

Several studies have noted the importance of omega 3 (most notably DHA and EPA) when it comes to mental health and depression. Research has even indicated that supplementation with omega 3s may be useful in the prevention of suicide.  One study on patients who had attempted suicide showing that their only common factor was low levels of EPA (source).

 

As the best source of omega 3s is fresh, oily fish, getting enough of this good fat could be key to lifting your spirits and leaving you feeling awesome!

 

Bearing some of those tips in mind, let’s take a minute to look at 6 healthy, feel good foods that you can’t afford to miss from your diet.

#1 - Dark Chocolate

 

Of course for most of us it will come as no surprise that chocolate makes you feel good.

 

Dark chocolate (the 75% cocoa and above kind) is packed with antioxidants and eating its dark deliciousness can lower stress hormones like cortisol.

 

Just be sure to keep count of how many calories you’re putting away with this feel good food or you might find your weight starting to creep up.

#2 - Blueberries

 

This bright and vibrant fruit may be small, but it packs a heck of a healthy punch mainly due to the vast antioxidant level it has to offer.

 

Oxidative stress on the brain is thought to be one of the leading factors in mental health disorders like depression. So ensuring you get enough antioxidants is key to feeling good.

#3 - Salmon

 

One of the best sources of omega 3s, salmon is one of the most loved fish dishes.

 

Although other fish like sardines are also packed with omega 3s, salmon tends to be less “fishy”, meaning that people can handle it’s taste - even if you’re not a huge fish fan.

#4 - Turnip Greens

Most of us cut the leaves off the tops of our turnips and throw them straight in the trash, but you should rethink this as they are actually quite a super green!

 

Turnip leaves are overflowing in vitamin K, vitamin A (in the form of beta-carotene), vitamin C, vitamin E, vitamin B6, calcium, folate, copper, manganese and dietary fiber.

 

They can be used in the same way as cabbage or kale, sauteed, steamed or even put fresh in a green smoothie!

 

#5 - Saffron

This “24 karat spice” is in some parts of the world worth more pound for pound than gold.

 

Saffron has been shown to reduce the symptoms of PMS like mood swings and depression which let’s face it, we could all use from time to time!

#6 - Coconut

It’s delicious and exotic and is a great alternative to coffee creamer.  Coconut doesn’t just make a delicious addition to your homemade Thai curry, the smell of coconut also has some feel good benefits.

 

If you’re feeling stressed, the smell of coconut can reduce the “flight or flight” response and lower your heart rate faster.

A Glass of Wine a Day Keeps the Doctor Away

Our friends at Mile High Wine Tours have written this interesting article about the health benefits of win! To learn more visit: www.milehighwinetours.com/impact-of-wine-on-health/

Cheers!

The following article was posted by Kimberly Langston | health · health benefits · impact of wine on health · wine · wine facts · wine tips | Learn more about wine · wine facts | No Comments on A Glass of Wine a Day Keeps the Doctor Away

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They say “an apple a day keeps the doctor away,” but here at Mile High Wine Tours, we prefer the lesser-known saying, “a glass of wine a day keeps the doctor away.”

According to scientists and health professionals, drinking a glass of wine a day (and they don’t mean a glass that holds the entire bottle) can have a lasting benefit on your health. These benefits may not have the impact on one person that they have on another, and if you go above the moderate, daily intake, it may hurt you. Moderation is a key in every aspect of life, and that’s no different than wine.

In order to get a better sense of wine and its impact on our health, researchers have studied men and women, drinkers and non-drinkers, over the course of several years. These studies can range anywhere from 16 years or more to less than five, depending on the specific study. For example, researchers studying the heart have longer research period while those researching cognitive function and memory function can do so in an afternoon through a quiz.

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Heart Benefits

Who doesn’t love the idea that drinking wine can benefit your heart health? It sure makes my heart happy. Scientists and health professionals have studied the effects that wine has on your heart for decades. Resveratrol (an antioxidant found in grape skins) and flavonoids are antioxidants found in red wine have been found to be beneficial for your heart. According to the American Heart Association, “Alcohol or some substances such as resveratrol found in alcoholic beverages may prevent platelets in the blood from sticking together. That may reduce clot formation and reduce the risk of heart attack or stroke.” The Mayo Clinic also supports this theory; the antioxidants in alcohol may help prevent blood clots and coronary artery disease, which is the condition that leads to heart attacks. There are also antioxidants in red wine called polyphenol, which, “may help protect the lining of blood vessels in your heart” (Mayo Clinic). It is also believed that the antioxidants raise the level of HDL (High-density lipoprotein)

Cholesterol; this is the “good” cholesterol that removes the bad cholesterol (Low-density lipoprotein (LDL)) from your bloodstream.

 

Lowers Risk of…

Along with the possibility of lowering heart disease, moderate wine consumption can lead to lower risks of stroke, Type 2 diabetes, cognitive awareness, and cancer. As Health Magazine and Tedd Goldfinger, DO, at the University of Arizona School of Medicine, explain, “wine helps prevent clots and reduce blood vessel inflammation, both of which have been linked to cognitive decline and heart disease.” For women, there have been links to lowering your chance of ovarian cancer, and for men, it can lower your chances of prostate cancer. According to Health Magazine, “experts suspect this may be due to antioxidants or phytoestrogens, which have high anticancer properties and are prevalent in wine.” A recent study at the University of Michigan showed that “a red wine compound helped kill ovarian cancer cells in a test tube.” In studies done by Harvard Medical and Amsterdam’s VU University Medical Center, moderate wine drinkers are at a 30-40% less chance of having Type 2 diabetes. “Wine seems to reduce insulin resistance in diabetic patients,” adds Health Magazine.

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The effect of these healthy benefits is it may lead to a chance of longevity. This isn’t to say that by drinking wine, you’ll find yourself in a Tuck Everlasting situation, but we’ve all seen those interviews with people who reach the age of one hundred and when asked how they got there, they said it was wine.

 

With all that being said, excessive drinking can lead to an increase risk in all of the above, and a horrible wine hangover the next morning. Steve Allsop, director of the National Drug Research Institute at Calvin University in Australia, has been doing research regarding wine and hangovers. According to an article from the Today Show, Allsop says that congeners (elements in alcoholic drinks that give flavor and color) that have higher levels tend to impact you worse. There are a few different parts of wine that can lead to a bad hangover, specifically with red wine. Red wine usually contains a higher alcohol percentage than white wine; it also contains more tannins than white wine. “Some cheap wines might have added tannins (compounds in grape skins), or synthetic tannins… which can interfere with serotonin levels and make your hangover feel worse,” explained Allsop to Today. So if you’re looking to try to curb that next-morning hangover, try a white wine, one that is lighter in color.

 

While the government requires a warning on all wine labels that the wine contains sulfites (this is only required in the United States and Australia) they are not as bad as one may assume. According to WineFolly, the government is required to put a warning if the sulfites are above 10 parts per million. If you have asthma, the sulfites are more likely to have an impact on you because of increased sulfite sensitivity. That being said, sulfites are a part of wine; you can’t have wine without sulfites. Sulfites are in the wine to act as a preserver. “Sulfur started to be used in winemaking (instead of just cleaning wine barrels) in the early 1900’s to stop bacteria and other yeasts from growing,” explains WineFolly. However, the amount of sulfites in wine is determined by the wine itself. Wines with more color (such as red wines) don’t need as much sulfur and wines with lower acidity need more sulfites.

 

Though there are certainly benefits, it’s best to not start drinking simply because it may be beneficial to your health. As with everything we intake, different people will experience different reactions; we recommend reaching out to your doctor before changing your consumption habits. Now don’t get us wrong, we love our wine here and would never discourage your enjoyment of it, just remember: everything in moderation.

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Kick the Candy Craving + 1 Recipe to Help!

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By: Anastasia McAdams  

https://lettuceattend.com/

I am typing this while staring at a jar of jelly beans on my co-workers desk so you can imagine what sparked my interest to write this today! With Easter approaching, the candy aisle at Kroger is anything but sparse. But honestly, when is there not holiday candy out? Didn’t we just have Valentine’s Day candy? And Christmas candy? And Halloween candy? When does the cycle stop? We are constantly put in the position to eat candy, or cake for a co-workers birthday, or the cookies we are making for our child’s third grade class.

Now, I am not saying eating a cookie or a slice of cake every now and then is a bad thing! But what happens when you grab a handful of jelly beans around 10 am, a slice of cake around 3, and then a cookie after dinner? That would be over 60 grams of sugar and I am not even calculating in your morning coffee or orange juice, or the granola bar you ate at breakfast.

The average American consumes 82 grams of sugar PER DAY! That blows my mind. We are only recommended to consume roughly 25 grams.

Sugar has been known to cause cancer, heart problems, obesity, diabetes, metabolic syndrome, and cavities.

It is so easy to consume sugar in our beverages, cereals, yogurts, sauces, milks, granola bars, canned goods, etc. Sugar is everywhere.

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So how do you cut that candy craving? 

·         Try swapping soda for sparkling water or kombucha. It will take some getting used to but the more you drink water, the more you crave it! I personally love adding fresh lemons and a drop of spearmint essential oil to my water.

·         Start adding half the amount of sugar you would normally add to coffee or cookies!

·         Swap applesauce, fruit juices, and sugary smoothies with REAL, WHOLE fruits! I love a sliced apple with a heaping tablespoon of almond butter.

·         Ditch the sugar altogether and incorporate small amount of Stevia in your baked goods or coffee.

·         Add pure maple syrup to pancakes instead of “pancake syrups” like Aunt Jemima.  (My recipe below uses maple syrup too!)

·         Try researching “Whole 30 Recipes” on Google! You will find so many recipes that have NO SUGAR at all!

One of my favorite things to eat when I feel like I need something sweet is my Cashew Cookie Dough Balls! Don’t get me wrong, sometimes I like the occasional chocolate chip cookie or scoop of ice cream, but you can’t eat those things everyday! This recipe is packed with nutritious cashews for some healthy fat, oats for fiber, cacao nibs for antioxidants (while providing a slight crunch!), and a little maple syrup for some sweetness and consistency.  This recipe is so healthy you can eat it anytime of the day!

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Cashew Cookie Dough Balls  [Makes 35 tablespoon-sized bites!]

·         1 cup roasted & salted cashews

·         1 cup quick oats (or rolled – just pulse for longer!)

·         ½ cup maple syrups

·         1 tsp vanilla extract

·         1/3 cup cacao nibs (found on Amazon.com!)

Pulse cashews and oats in a food processor until fine and crumbly. Add in maple syrup and vanilla. Pulse until sticky and a ball begins to form. Add in cacao nibs and pulsed until combined. Roll into 35 balls on a cookie sheet. Lick the bowl clean! Freeze for an hour before enjoying! Best stored in freezer for up to 2 months.

Nutrition (per ball): 47 cal, 6 g carbs, 2 g fat, 1 g protein, 9 g sodium, 3 g sugar

I hope you enjoy! Feel free to find the original recipe on my blog at:

https://lettuceattend.com/2018/03/03/cashew-cookie-dough-balls/

sources:

http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption/ - .WrKkmdPwajQ

https://draxe.com/how-many-grams-of-sugar-per-day/