Thursday, May 12, 2016

Post-Workout Recovery Peanut Clusters

Hey, hey!

I have an awesome post-workout recipe for you guys! And it’s one that’s been in constant rotation in our house since it was created, so I promise it’s a good one!


Besides being just plain delicious, these Post-Workout Recovery Peanut Clusters are a better-for-you snack because they’re made with a variety of wholesome ingredients that also aid in exercise recovery.

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Check out the all-star cast of ingredients:

  • Peanuts: One serving of Planters Dry Roasted Peanuts delivers 7 grams of protein and 6 essential nutrients, which can help in exercise recovery and muscle repair.
  • Dried cherries: Recent sports nutrition research has shown that cherries have amazing anti-inflammatory properties, which may help reduce post-exercise muscle soreness and joint pain.
  • Cinnamon: Cinnamon has also been shown to reduce inflammation and ease muscle soreness in athletes.
  • Honey + brown rice sugar: These easy-to-digest carbohydrates are important to restoring depleted glycogen stores after exercise.


As you can see, these peanut clusters are a great nutrient-dense snack to enjoy (before or) after a workout and, my goodness, they are tasty. Everyone who has tried them so far has absolutely loved them!



  • 1.5 cups Planters Dry Roasted Peanuts
  • 1/2 cup dried cherries or other favorite dried fruit (I’ve also made them with dried cranberries and blueberries)
  • 2 tbsp shredded coconut (optional – I’ve made them with and without… both delicious)
  • 2 tbsp honey
  • 1 tbsp brown rice syrup
  • cinnamon to taste


Preheat oven to 300 degrees F. Combine ingredients in a mixing bowl. Be sure to fully coat peanuts with honey and brown rice syrup.


Pour peanut mixture onto a baking sheet lined with parchment paper.

Bake for 15-18 minutes (just before the peanuts start to brown).


Remove from oven and allow to cool completely. Once firm, use hands to break apart into clusters.


Serve immediately or store for later.


Makes 4 half cup servings

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Question of the Day

What is your current favorite post-workout snack/meal?

This is a sponsored conversation written by me on behalf of Planters . The opinions and text are all mine.

from Carrots 'N' Cake

3 Simple Recipes for

3 Simple Recipes for Detox Drinks - Flush Toxins from Your Liver & Eliminate Unwanted Fat. via Healthy Juice Recipes

Juice tomatoes for s

Juice tomatoes for sunburn, carrots for dry skin and celery after a flight: Infographic reveals the smoothies that help combat common holiday ailments | Daily Mail Online via Juicing/Smoothies/Waters

7 of the Quickest — and Healthiest — Side Dishes Ever

Here’s the predicament: You’re having guests over for dinner tonight, and while you’re at the grocery store gathering ingredients for your carefully thought-out dessert and entree, you realize you completely forgot to plan a side dish. Don’t panic — we’ve all been there. When you’re short on time, it’s wise to avoid slow-cooking grains and zero in on the produce aisle instead. Spring peas, asparagus, edamame and fresh salad greens are just a few of the season’s lifesaving ingredients, each one quickly and easily transformed from its raw state into a flavorsome, complementary side. Here are seven of our easiest and lightest spring sides that are ready in 20 minutes or less. Tuck these ideas away in your recipe arsenal to consult the next time you’re hosting — no one will know the dish was an afterthought.

Green Salad with Strawberry-Balsamic Vinaigrette
Time: 5 minutes
Rachael Ray’s simple five-minute salad embraces the flavors of spring with fresh greens, strawberries and a sweet-tart vinaigrette.

Salad with Blue Cheese Dressing
Time: 7 minutes
For less than 80 calories per serving, you can dress up mixed salad greens with Food Network Magazine’s rich buttermilk dressing that calls for pungent blue cheese, tangy sour cream, lemon and hot sauce.

Quick Vidalia Onion, Mushroom and Parsley Salad
Time: 5 minutes
This salad is all about simplicity and highlights the subtle sweetness of Vidalia onions. Try to get the slices really thin — the texture and flavor will be especially delicate.

Sauteed Asparagus with Olives and Basil
Time: 20 minutes
The combination of savory garlic and olives plus aromatic basil brightens crisp asparagus in this 20-minute side dish. Cutting the asparagus into short pieces allows them to cook quickly.

Chile Garlic Edamame
Time: 12 minutes
High-protein edamame benefits from the robust flavors of garlic, pepper flakes and lime juice in this quick and healthy side dish. Serve it alongside your favorite stir-fry for a well-rounded weeknight meal.

Green Beans Gremolata
Time: 20 minutes
Ina Garten enhances these quickly blanched green beans with olive oil and a homemade gremolata that includes lemon zest, grated Parmesan, minced garlic and parsley. Before serving, top the dish with toasted pine nuts for crunch.

Creamed Spinach
Time: 19 minutes
Ellie Krieger uses low-fat milk and chicken broth to add flavor and creaminess to this lightened-up creamed spinach. The dish will take less than 20 minutes to prepare if you thaw the frozen spinach well ahead of time.

Check out more quick and easy spring side dishes from our friends:

Feed Me Phoebe: 5-Ingredient Za’atar Beet Toasts
Devour: Beat the Clock with Easy, Under-15-Minute Side Dishes
Creative Culinary: Pasta with Roasted Cherry Tomatoes (Pasta Ponza)
Napa Farmhouse 1885: Five Fast & Fantastic Spring Side Dishes
TasteBook: Asparagus Ribbons with Lemon Juice and Shaved Parmesan
The Wimpy Vegetarian: Cilantro-Lime Cauliflower Rice (with Coconut)
Taste with the Eyes: Teacher Appreciation Luncheon and Corn with Sweet Chili Butter
FN Dish: Counting Down the 5 Quickest Spring Side Dishes Ever

from Healthy Eats – Food Network Healthy Living Blog

Mandarine Orange Spi

Mandarine Orange Spinach Salad with Chicken and Lemon Honey Ginger Dressing - This was one of the best salads I've ever eaten, my mom said the same too! DELICIOUS!! The dressing is to die for! via Healthy Juice Recipes

How to Have a Civil Discussion About Divisive Issues

How to Have a Civil Discussion about Divisive Issues FinalI made the decision long ago to slash my media intake, and I’ve never looked back. It’s not that I abstain entirely. Since my chosen professional and family obligations meant I never had a ton of time for it to begin with, I simply became much more selective. In particular, I had no patience for the irate, drama-inducing screaming matches that had begun taking over the airwaves. For years now people have bemoaned the coarsening of public discourse (and with it, general behavior), and experts have been analyzing its cause. Jonathan Haidt in his book, The Righteous Mind, is a clear example. How did we come to a place of perpetual mouth foaming? While I won’t delve into that particular swamp, I will take up the flip side of that coin today, which has been on my mind lately (maybe on many people’s minds). What primal principles can help us remember how to have a civil discussion about divisive issues?

Sure, vitriol isn’t a new phenomenon. Human history is riddled with grave examples of hateful speech and its consequences. Still, it’s interesting to hear fuming behavior described as “caveman” or “uncivilized.” Is this a fair way to look at it? Were Grok and his kin really rock-throwing brutes, or would they likely show up us “moderns” in their adherence to relative order and harmony? In other words, how much is civility really dependent upon civilization?

What would Grok really do in the midst of dissension? From what we can ascertain, there was likely more inter-band flux than there was intra-band fighting. If you weren’t happy with how things were going in one group, you had the choice of moving to another. But if the problem was your own hotheadedness, you’d likely be called to account at some point. When daily survival was at stake, disunity wasn’t a workable option.

As a result, bands lived elaborate codes that prioritized the harmony of the group. Social structure was egalitarian. Conflict was settled within the group with a mind toward traditional order, historical precedent and cultural/cosmological principle.

Among the in-depth observations of recent historical hunter-gatherer groups, it’s been noted that such egalitarian groups took great time in making decisions that might raise conflict or otherwise divide the group. The process by which a decision was made was treated as more important than the ultimate decision itself. Members casually mentioned personal impressions with no immediate response rather than wrangle ad nauseam over their insisted beliefs.

It’s an intriguing model for considering everything from assessing leadership to deciding life changes, from discussing health issues to fielding criticisms of our Primal choices.

With this model in mind, let’s lay out some principles for civil conversation.

Tune out the extraneous emotion

The old, milquetoast proposal, “Why don’t we all just calm down?” might seem like a tricky suggestion when divisive issues are on the table, but behavioral studies suggest present moment anger can exacerbate our perceived polarization of viewpoints. Anger feeds division—probably not a crazy claim, given its power in battle cries across all centuries and regions.

Ask what mindset and emotion you’re bringing to a discussion, and be aware of what others seem to bring to it. Know there’s a time and place, and that means not when folks are whipped up about any manner of issues.

Assess the importance of proving your point

We’re not talking here about following what you believe—we’re talking about making other people buy into it, too. Are you really so committed to convincing everyone that grains are unhealthy that you’ll sacrifice relationships within your family to do it?

Do we really need everyone around us to be of the same mind on any given issue, including primal health? Can we learn to stand in our own beliefs without demanding others change for us or even understand why we think what we do? In all but the most dire and direct survival circumstances, Grok would’ve put group unity above personal agenda.

Speak solely for yourself

We all remember at some point hearing about “I statements”—ways of phrasing our opinions as our personal beliefs rather than universal truths. If you tell friends at dinner that their thick-soled or heeled shoes are ruining their postural alignment, that’s different than sharing how wearing minimalist footwear has made a difference in your back pain and racquetball game. (You’ll also probably have a better time that night and get invited again next time.)

Likewise, drop any group identification, which only fans the flames of outrage. Accept that this discussion is about the other person(s) present, and that’s it. When we converse as individuals, we can still relate as people. When we converse as representatives of groups, it’s all too easy to dehumanize the other.

Even if you’re operating from science, and the other person is grasping at straws, you’re better off saying that what you read about x, y and z helped convince you to make certain choices, rather than arguing about what the other person needs to do. Promote your success rather than dictate the other person’s behavior.

Make a personal commitment to equanimity

Research demonstrates that even when we acknowledge a degree of uncertainty about a belief or choice, we are likely to lock into our position if we feel emotionally threatened by the attitude of the other.

People don’t respond well to dominance or threat, and some people have a hair trigger for these perceptions. (I’m sure we all can identify some of these people now.) If your agenda is to make someone angry or defensive, then by all means come off subtly or overtly as threatening their intelligence, intentions or integrity.

If, however, you want to actually be heard, commit to keeping your cool regardless of their mood. There’s nothing more powerful than disarming a person’s hostility with your own self-possessed example.

When appropriate, appeal to sadness and tragedy

Researchers have affirmed what I think we all can intuit—tragedy brings us together, and sadness encourages mutual identification, problem-solving and support. It’s important to note that the crux of this appeal is shared feeling—not directed blame. Whether you’re talking about health issues, family conflict or social concerns, focus on what happened and what positive steps can prevent additional hurt, damage or loss.

Give the conversation space

Hunter-gatherers weren’t in the big fat hurry we all are today. As in the aforementioned decision-making example, they knew how to exercise patience. Learn to see persuasion as a gradual, dynamic, interactive process rather than single-session business.

Reframe your agenda as sharing your experience and planting a seed in the other person’s psyche. Persuasion isn’t equivalent to submission.

Let your life be your statement

You can’t really talk about discussing divisive issues without hitting up against the question, “Does it really help to even discuss it at all?”

Sometimes we don’t have a choice. We’re navigating a work or family issue that can’t be swept under the rug. Other times, however, it’s a subject we can realistically let go.

Even (and maybe especially) if you consider yourself a lifelong debater or activist, ask yourself how much time and energy you are willing to give a particular conversation. Base this assessment on the likelihood that you’ll get what you’re gunning for. (And then ask if getting that will result in any real gain or if it’s more an exercise in control.)

The thing with time and energy is this: you don’t get them back. Sure, there’s another hour and eventually another surge of stamina—but not the ones you’ve already given away.

It may be my later years talking here, but I tend to think people often do well by conserving their time and energy more for their own commitments than they do surrendering them to move other people in their direction. Not only do you enjoy the chance to actually accomplish something tangible with that parcel of time and energy, but you’ve also preserved something of your own peace and sanity by forgoing the Sturm and Drang of conflict.

At issue here is the thoughtful—and increasingly rare—distinguishing between effective persuasion toward a measurable and meaningful result and indulging in high emotion for its own sake.

When we focus too much on other people and demand their adherence, action or even understanding as a condition for our own happiness, we’ve set ourselves up for misery and disappointment. Why impose that on ourselves?

The most civil thing we can do—for ourselves and others—is often to discern what needs to be addressed and what doesn’t. There’s an essential humility and perhaps primal astuteness in learning to be selective. Our ancestors had a better understanding of what was worth getting one’s dander up about because there was less room for ire (and error) in their world. Perhaps if we redefine our priorities today, we might find the same for ours.

Thanks for reading today, everyone. I’d love to hear your thoughts on keeping discussions civil even around thorny issues. Have a great end to your week.

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from Mark's Daily Apple

Turmeric Anti-Inflam

Turmeric Anti-Inflammtion Juice 2 lemons with peel cut away 5 pieces celery 1 apple 2 medium or 4 small carrots 6 medium pieces turmeric (or 1 teaspoon powdered turmeric per 8 ounces of juice if fresh is unavailable) 1 inch piece of ginger 5 sprigs of mint (or a handful of cilantro) Simply put all ingredients, turmeric first, through your juicer. Server over ice for an extra refreshing beverage. via Juicing Recipes


The Lannisters sent a raven. They said summer is on the way.

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(Currently in the middle of Season 2 of Game of Thrones! Loving it!
And now I see giant black birds everywhere!)

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Breakfasts are in da house! Still eating lots of mango (^^) but strawberries have started to climb into the menu. Irecently bought some great ones at the farmer’s market.

I thawed out some Morning Glory Muffins from the freezer, and they kept beautifully. I want to make more and freeze more! If my breakfasts are looking any smaller than they used to it’s because of the coffees. I foam about a quarter cup of whole milk almost every morning and that helps fill me up!

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One day recently we were out of fruit and I thought it would be smart to thaw out some frozen blueberries for breakfast. They were horrible! No flavor at all and slightly freezer burned. Threw most of these away.

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And then I went grocery shopping!

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I’m really into juuuust cooked through hard-boiled eggs. I learned the technique from Blue Apron:

  1. Bring water to boil
  2. Add eggs and cook for 6 minutes
  3. Shock in ice water

They are just barely cooked enough to not be runny inside but are nice and soft and bright yellow. So good! Served with leftover roasted potatoes and greens for lunch!

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I met my friend Kristin for lunch at Bashir’s. It was my first visit and Kristin told me how good the vegetarian plate is. She was right!! I loved all the diversity on this plate.

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And finally I had a kale salad in some Whole Foods Greek yogurt herb dressing (good but not great) plus smoked salmon, capers and manchego.

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Here were two keeps from my latest Stitch Fix box – a Collective Concepts blouse that has a cute tailored waist and Level 99 jeans – my second pair from this brand that I love!

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Foodblog (3 of 10)

Kale salad with mushrooms plus roasted potatoes, smoked trout and local pimento cheese.

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Dinner at Sarah’s! Salmon salad, green beans, greens and too many chips!

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And finally, a quesadilla! Spinach and mushrooms plus lots of cheese and kale salad on the side. Mazen has actually warmed up to spinach and mushrooms and ate the same dinner. #winning

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Now I just want to sit here for the next few months. The view from our gym rooftop pool!

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from Kath Eats Real Food

Your Guide To Basic Kitchen Tools

In this post, I’m going to attempt to cover the basics in kitchen tools. Please understand that this is a highly subjective thing and what you personally need will vary based on your cooking style… Read more →

from The Gracious Pantry

5 Minutes a Day Booty Challenge (Week 3)

Good morning!

Here’s Week 3 of my 5 Minutes a Day (May) Booty Challenge! Every Thursday from now until the end of May, I’ll share 5 days worth of workouts for the following week to get your booty in tip top shape for summer. If you missed Week 1 and Week 2, no worries! You can totally start at the beginning right now. There’s still one more week of the challenge, so you’ll have plenty of time get your booty in shape for the beach!

5 minutes a day booty challenge carrotsncake

DAY 11

1 minute Goblet Squat to Side Lunge 

1 minute Side Steps with band

1 minutes Goblet Squat to Side Lunge 

1 minute Side Steps with band

1 minutes Goblet Squat to Side Lunge 

If the Goblet Squat to Side Lunge is a new move for you, here’s how to do it. You start by performing a regular Goblet Squat.


On your way back to standing, you’ll turn to the right and descend into a lunge.


Then, you’ll turn back to a Goblet Squat.


And then finish with a left side lunge. You’ll continue to do this movement for one minute before moving onto the next exercise.


For the Side-Steps, use a resistance band either around your ankles or just above the knee. Both ways will make your booty burn!


DAY 12

Tabata (8 rounds of 20-seconds work, 10-seconds of rest – use a timer or tabata app to keep track):

Bulgarian Split Squats (alternate right and left side)

Alternating Step-Ups


1 minute Squats with 5-second hold


Here’s how this one works:

  • 0:20 Bulgarian Split Squats (right side)
  • 0:10 Rest
  • 0:20 Alternating Step-Ups
  • 0:10 Rest
  • 0:20 Bulgarian Split Squats (left side)
  • 0:10 Rest
  • 0:20 Alternating Step-Ups
  • 0:10 Rest

Repeat above


  • 0:60 Squats with 5-second holds



DAY 13

1 minute Glute Bridge

1 minute Glute Bridge with right leg parallel to floor

1 minute Glute Bridge with left leg parallel to floor

1 minute Glute Bridge with right leg perpendicular to floor

1 minute Glute Bridge with left leg perpendicular to floor


Be sure to really lift your hips up!


And, of course, squeeze your glutes on each rep!


DAY 14

DAY 4 WORKOUT <— I liked this workout so much, I just had to add it again!

DAY 15

100 Squats

100 Leg Flutters (on bench or floor)


Feel free to split up the reps (i.e. 10 sets of 10, 4 sets of 25) or do all 100 at once. It’s totally up to you!


Happy sweating and keep a look out for Week 4’s workouts next Thursday!

Note: Please consult your doctor before starting any new exercise program.

from Carrots 'N' Cake