Guilt-free granola that will knock your socks (and boots) off!

I've always been super picky about granola. I'm not sure why. I've never really fallen in love with it. And it seems like the only granola I actually LOVED was when I was on vacation somewhere or at a restaurant where they refused to give me their "secret recipe." Understandable, I guess ;)

In my experience, the majority of granola is either jam-packed with crazy sugar additives, is super high in cals or just tastes like cardboard. So...I was lucky enough to steal this recipe from my sister Heather who is famous for coming up with the most creative and healthy (but still mouth watering) recipes! This homemade granola is nutritious, tasty and will leave you wanting more and more. Trust me.

Preheat oven to 325

2 cups of old fashioned oats

1/2 cup nuts- I used cashews since I LOVE them and that's what I already had at home

1/4 cup seeds (I used pumpkin seeds and sunflower seeds)

1/4 cup dried fruit (optional but I used goji berries)

2-3 tbsp of honey or maple syrup or both

2 tbsp. coconut oil- if its solid because of the temperature in the room don't worry it will melt when you combine everything together

1/4 cup of unsweetened coconut flakes 

1/2 tsp vanilla extract

Pinch of salt

*Combine everything in a big bowl with your hands and make sure to really incorporate the coconut oil if its not liquid just so there aren't any huge chunks!

***

Put on a baking sheet in a thin layer and bake 10 minutes then pull out, stir it up and flip what you can with a spatula and put it back in for another 5 minutes to cook it evenly. You want it lightly golden but not too brown or it will taste a little burned and we don't want that!

***

And here she is...beautiful bowl of granola made with love. Add this to some plain Greek yogurt with some blueberries and you are set for heaven :) Enjoy!!

-Kate

Instagram @fitnfreekate

*Lunch today: Brown rice cakes with avocado, hummus and salsa. 

Paired with an amazing juice from Beaming*

Organic Apple Cider Vinegar

Apple Cider Vinegar is God's gift to creation. There is no other way to describe it. Not only are there so many health benefits, but it couldn't be any more natural. It's made from apples for God's sake. It amazes me how something that contains basically two ingredients; apples and purified water ( which is needed to dilute a bit as the acidity is very high) can have so many benefits for your health. The apples are fermented to hard apple cider and then fermented again to apple cider vinegar. It contains what they call the "mother" of vinegar which are strand-like protein enzymes. You want the 'mother' in your lives, trust me.

I have pushed apple cider vinegar on many people and I'll admit it. I've done it at work with co-workers, friends and even people I had just met. That's how much I believe in this stuff. The two reactions I get the most from people are 1) It tastes like crap and is hard to drink 2) It makes their stomachs upset.

I too felt the same way about this stuff in the beginning. However, I have a solution to both. I personally like to mix it with warm water and honey. I don't make a huge cup of it but I definitely have to take a few gulps till it's gone. The reason I do it that way is the honey/warm water combo is soothing and takes the acidity of the apple cider vinegar down a few notches. It also masks the taste a bunch. I think it's easier on your stomach as well to do it this way as opposed to just taking a shot of it. 

I also recommend eating something immediately after you drink it. You can drink it at any time of the day but I always drink it right before a meal and I never have issues with an upset stomach. 

Apple Cider Vinegar Benefits: 

 Aids in weight loss (should I stop here?)
Rich in natural enzymes and potassium
Helps with digestion and pH Balance
Detoxifies and supports immune system
Great for your skin, face, hair and muscles

A few little tricks of mine

* I like to use it after I shampoo my hair. It will leave your hair healthy and shiny. I would do this about three times a week. Just add about 1/2 tbs of apple cider vinegar and a cup of water to a bottle of some sort and put it on after you shampoo your hair, then rinse. You will see results!

* I put about 2 cups into my bath water a few times a week. It's great for your skin and if you are working out regularly, which I know you all are (or better be!) it's very soothing to your muscles. 

* I always keep a bottle in my bathroom cabinet and one in the kitchen for easy access. A bit obsessive? Not at all. 

* If you have a sore throat, skip the Halls drops and drink warm water with honey, cinnamon and apple cider vinegar. It works so well I'm baffled every time. You do have to be consistent with it until it heals but as long as you don't have full on strep throat, it works like a charm! 

*One last tip, always make sure you buy the right kind. Make sure it's organic, unfiltered, unheated and unpasteurized. I always go with Bragg's! 

*This is a 32 ounce bottle almost gone after a week. Didn't stand a chance the second it hit my shopping cart. Goodness goes fast in our house :)

Kick start your week by introducing your body to Bragg's if you haven't already.

I can ensure you, once introduced, it will be a lifelong relationship. 

Click here for the Bragg's site

Fats that don't make you fat

One of the biggest misconceptions is that ALL fats are BAD for you. Not true. Que no es verdad (I'm currently learning Spanish and must take every opportunity to practice, show off, etc.) To put it plainly, there are some fats that are not only good for you but actually promote weight loss amongst other benefits. Say whaaaaaaaaaaat? Yep. True story.

The best part about sharing this little fun fact is I happen to adore all of these fats I'm about to list and I incorporate them into my daily routine.

1) Avocados- Vitamin E, powerful antioxidant, age-slowing detoxifiers. Put these in, on, under anything. Sandwiches, eggs, smoothies, a la carte, on toast, as guac-type dip, as a facial. Unlimited opportunities of greatness.

2) Coconut Oil - Antimicrobial, antibacterial and anti-cancer properties. It improves digestion and helps with weight loss. It has endless benefits that go on for days. Use in place of olive oil (make sure to rotate because olive oil has many benefits as well and is next in the hot seat) in smoothies, tea or oatmeal. This oil can and will change your life. Give it time. 

3) Olive oil- Rich in antioxidants, aids in cancer prevention, reduces blood pressure and craazy rich in vitamin E. Use in cooking and baking.

4) Nuts- cholesterol-lowering, heart immune boosting, fiber with a capital F that creates super healthy skin.

5) Seeds- Protein. Protein. Protein. Along with omega-3 fatty acids, magnesium and once again powerful antioxidant carriers. To name a few.

So please don't be fooled when you hear all fats are terrible for you. When someone refers to the fat in a donut as being the same as any of these fats I just listed- kick em in the shins. Hard. You know better now. Knowledge is power. Make these fats a part of your life. However, as usual, everything in moderation :)

***



***

***



***



*Click here to read more on the benefits of these fats*



Weekend Love

*My breakfast and lunch today*

*Iced green teas from bucks*

 *Some wheatgrass for the ole bod*

Hope everyone is having a healthy and fun weekend!!

-Kate

A Snacking Way of Life

I’m definitely not one of those three big meals a day type of gals. I eat about five small meals a day and feel I’m never really “starving” which allows me to eat without gorging myself and feeling like I’m six months pregnant after dinner. Because of this, I’m a huge fan of snacking and feel like I’m literally always eating. BUT as long as you make good choices with what you decide to put in the ole bod, you will be just fine. Although you have to be careful with snacking because sometimes it can lead to overeating if you aren’t careful ;)

For those of you that work during the day and don’t have your kitchens easily accessible, making some snacks the night before and bringing them to work with you is a great way to steer clear of yucky vending machine items, cafeteria food, etc. If you have the healthy snacks available, you’re less likely to make a bad food choice. Something I used to do is I would bring a snack for the drive home or to eat before dinner. It sounds like a lot of work to have to worry about that but it’s a great way to give yourself something small so you aren’t completely famished when you walk in the door.  

Some of my favorite snacks

Hummus with veggies (Cucumber & red bell peppers)

Mixed nuts (lightly salted)
Banana or apple with peanut butter and honey

Fruit (berries are the best)

String cheese (filling, easy and not too bad in the calorie department)

Popcorn

Celery with peanut butter

Edamame 

Spelt cakes with avocado, sea salt n pepper, squeeze of lemon juice

Pumpkin seeds 

**Hummus is one of my favorite things ever so I’ve become somewhat of a connoisseur. The best hummus I’ve had thus far is Eat Well Enjoy Life's Spicy Yellow Lentil Hummus with Sunflower Seeds and Apricot. The mix sounds a bit odd, yes, but it's sooo good and has a bit of a kick to it. If you try this, addiction is most likely going to take place.

A veggie scramble type of morning...

One of my favorite healthy breakfasts is egg scrambles with lots of veggies. I used to only have a 2 or 3 egg scramble with salt n pepper and that was it. However, I found myself getting hungry not too long after eating it. And that is definitely no good. So, I decided adding veggies in would be a great way to get some of my daily dose of vegetables in for the day, as well as adding a little more girth if you will to leave me a little more satisfied. There have been many days where I feel I don't have enough time to make it or I'm just not in the mood. However, it really takes no time at all. If you are someone who is SUPER on top of it, you can dice up the veggies the night before to save some time in the morning.

Veggie Scramble

1 tsp of coconut oil

2 eggs

Avocado

1/4 cup diced onions

1/2 cup diced red bell pepper

1 tbsp fresh minced garlic

1/2 cup diced zucchini

a sprinkle of Oregano

1 tbsp of sesame seeds (not pictured here)

Himalayan Pink salt 

Fresh ground pepper

I usually turn the heat up to medium for a few minutes to get it hot. Then I'll add in the coconut oil, onions and garlic. I let that saute for awhile. It smells amazing and it caramelizes a bit which is divine. Then I add in the veggies for a few minutes, then the eggs. It depends on how you like your veggies. I try not to cook the crap out of them because you lose some of the nutrients. But you also don't want hard zucchini in your scramble so just kind of play with it. After the eggs it cooks pretty fast and I add in the Oregano and pepper. 

Once it's on the plate I add a tiny dash of salt and some more pepper of course. You can never have too much pepper in my book. I use Himalayan salt but you can use regular sea salt as well. I've read some great things about Himalayan salt so I decided to switch over. Click here to find out more info on that. Add some avocado slices and you have yourself a filling but healthy breakfast.

* If you are part of the Sriracha club like I am, add a little to the scramble for a spicy treat :)

Who says wine glasses are ONLY for vino?

Lately I have found myself trying really hard to find contentment with the simple things in life, to look for and appreciate the "little things" that may otherwise pass me by. I was sitting outside on the patio the other day and had this intense craving for a chilled glass of white wine. It was a hot but gorgeous day out and it seemed like it would be the perfect addition to such a perfect day. Excitedly, I went inside almost tripping with over-eagerness to pour this perfect glass of vino blanco when it dawned on me- It was noon on a Monday. After a few minutes of deep consideration (literally) I decided it was not in my best interest to dive into a bottle of wine...especially solo, when historically the bottle doesn't stand a chance. So, I decided to settle for Pellegrino. However, I refused to forgo the wine glass. AND I decided to add some what I call "flare" to my drink. I added some frozen mixed berries and for some reason it made me so very happy. It's the little things....

I don't know how I ever lived without this fine little bottle of heaven.

Coconut Oil is probably the best thing on the planet. Now that I have incorporated this little gem into my daily life, I don't know how I ever survived without it. The fact that you can not only put this all over your bod, but you can also ingest it. Who would've thought there could be such a creation? Every morning when I wake up I make myself a little concoction consisting of hot H2O, lemon juice (juice squeezed from real lemons), a tsp of coconut oil, turmeric, a tbsp of apple cider vinegar and a tsp of raw honey. It's the only thing that really gets me going in the morning. After drinking this little treat, I get a jolt of energy similar to drinking a triple latte-no joke. It's an inexpensive and healthy way to get some healthy energy and start the day.


Other uses for this heavenly oil:

• Face and body lotion: I like to lather this puppy on after I shower. It absorbs quickly and doesn't leave an oily residue like you would think.
• Cooking: I alternate between coconut oil and olive oil when I'm cooking. However, I've become partial to coconut oil as it creates an amazing taste with anything I'm making.
• Eye Makeup Remover: I hate using CVS-style eye makeup removers. They all sting the crap out of my eyes and never fully remove my makeup. Coconut oil gets the job done and is known to help remove wrinkles (yes, please!) and is easy on the eyes.
• Shaving: I don't know about you but shaving cream just doesn't do it for me. Coconut oil mixed with a little water works like a charm for perfectly shaven legs with an additional perk of leaving your legs super smooth.
• Tea: I have about 3-4 cups of tea a day if not more. I'm a bit obsessed. I always add a tiny tsp of coconut oil to my tea. It may seem a bit odd but it adds great flavor and is a great way to take in the health benefits of this amazing oil.

These are only a few ways coconut oil can be used. For more details on the benefits of coconut oil click here