Sunday, January 29, 2017

Gluten-Free Banana Protein Mini Muffins

Good morning and happy Monday! I hope you had a very lovely weekend! 🙂

So, here’s that mini muffin recipe that I mentioned the other day. It’s a new favorite in our house for sure. Be sure to bookmark and/or pin it!

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These Gluten-Free Banana Protein Mini Muffins are the perfect little treat when you want just a bite of something sweet. The recipe only calls for a handful ingredients, so you can easily whip up a batch on your prep day or as the mood strikes. These muffins are also quite the balanced snack with a healthy mix of protein, carbs, and fat. Enjoy!

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Ingredients:

  • 2 ripe bananas (medium), mashed
  • 1/4 cup coconut flour
  • 1 scoop (32 grams) vanilla protein powder
  • 2 tbsp melted coconut oil
  • 1 egg
  • 1/2 tbsp honey
  • 1/4 tsp baking soda

Directions:

Preheat oven to 350 degrees F. Line a mini muffin pan with paper liners or coat with cooking spray. Combine ingredients ingredients in a mixing bowl and then evenly divide among twelve cups in a mini muffin pan. Bake for 18 minutes or until tops start to lightly brown. Allow to cool slightly before serving.

Makes 12 mini muffins

Macros: P 2 C 6 F 3

The post Gluten-Free Banana Protein Mini Muffins appeared first on Carrots 'N' Cake.



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Craving Sugar At Night? Here’s How To Stop!

It takes time, but I try to read every single email you send me and when I get an email like this one below from Claire, it makes me want to help ASAP! “I am SUCH a late night snacker… It … Continued

The post Craving Sugar At Night? Here’s How To Stop! appeared first on Food Babe.



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Weekend Link Love – Edition 437

weekend_linklove in-lineRESEARCH OF THE WEEK

300 cups of coffee is excessive.

More dietary protein, less breast cancer recurrence.

Banking extra sleep before sleep deprivation improves physical performance.

As agriculture spread, dog amylase genes changed to enable more starch consumption. Or was the causation flipped, with farro-hungry Fidos forcing owners to adopt agriculture with sad dog eyes?

Grazing can speed up aging.

But honey, it’s science!”

A sleep health program reduces injury and disability among firefighters.

Two thirds of modern European men come from just three Bronze Age rulers.

NEW PRIMAL BLUEPRINT PODCASTS

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Episode 153: Ryan Hurst: Brad Kearns chats with Ryan Hurst, founder of GMB Fitness, a system designed to help people from all walks of life become more comfortable with their bodies, stave off injuries, gain confidence, and become better movers and athletes.

INTERESTING BLOG POSTS

Why our current treatments for chronic illnesses create more problems than they solve—and a better way forward.

No way in hell this person will take statins.

Should we try to rein in the default mode network?

MEDIA, SCHMEDIA

Our very own Elle Russ penned a piece for Prevention Mag about fixing thyroid issues using ancestral health practices. Congrats, Elle!

The growth of A2 milk.

Try not to fall. But if you do, here’s how.

EVERYTHING ELSE

Teeth tell time.

Baby brains are organized like adult brains.

Without alcoholics, the alcohol industry would fall.

What’s your sleep animal?

Human biology is really quite remarkable.

They’d make for good salsa dancers if it weren’t for the cold reptilian murderousness.

To be fair to the mountain, it really does get quite cold up there.

Best PEDs for chess players: modafinil, adderall, caffeine (in that order).

THINGS I’M UP TO AND INTERESTED IN

Upcoming online summit you’d love: The Autoimmune Revolution Summit. It starts tomorrow, and I’m giving my talk on Wednesday. Sign-up is free, but those who buy lifetime access to all 35 talks also get extra talks and eCourses plus a free bottle of Primal Kitchen Avocado Oil.

Award I was honored to receive: An innovation award from the Fancy Food Award Show for Primal Kitchen Macadamia Sea Salt Collagen Bars.

Podcast I enjoyed: How to manage your iron status (and why).

Studies that I liked: Two new studies explored how LSD interacts with neurons in the brain.

Turn of phrase I liked: Humans as the “indoor species.”

Fake news that probably isn’t far off: Americans most physically active when getting comfy.

RECIPE CORNER

TIME CAPSULE

One year ago (Jan 29 – Feb 4)

COMMENT OF THE WEEK

Barry my wife likes to say “everyone is normal until you get to know them!” ?

– Amen, HealthyHombre.

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6 Tips for Integrating Exercise Into Your Workday

So many of us worker bees spend our weekdays glued to our desk chairs, wondering, perhaps, if tapping at our keyboards counts as exercise. (Sadly, it doesn’t.)

But the prospect of spending a huge chunk of our day working out may seem daunting and frankly, unworkable. A new study published in the International Journal of Behavioral Nutrition and Physical Activity indicates that, in fact, spending just five minutes getting up and engaging in moderately intense exercise (like a walk) every hour may actually be better for us, in many respects, than a solid 30-minute daily workout before we slide into our cubicles in the morning and start our long sit.

The study, conducted by researchers affiliated with the University of Colorado Anschutz Medical Campus and the Johnson & Johnson Human Performance Institute, among others, concluded that introducing short periods of activity spread throughout the day would help not only boost workers’ energy levels, but also elevate their moods and lower their sense of fatigue and appetite, calling it “a promising approach to improve overall well-being at work.”

Moving throughout the day can burn calories and elevate levels of an enzyme — lipoprotein lipase – that aids in the conversion of fat to fuel, explains Pete McCall, senior personal training expert at the fitness certification and education non-profit American Council on Exercise. “Sitting for long periods reduces levels of the enzyme and it is easier for fat to be stored rather than used,” he notes.

Exercise can also boost blood flow, including blood to our brains, and the levels of dopamine and serotonin, which can elevate our moods.

While longer periods of exercise are beneficial, McCall says, even those who exercise regularly may suffer health consequences from long periods of inactivity, like sitting behind a desk for hours on end.

“It is still important for individuals to exercise regularly but adding more activity, even five minutes an hour of moving around an office, can help improve health-related markers,” he says, adding that this approach is not only a good supplement for those who already exercise, but also a “great starting point” for those who are not getting enough exercise in general.

“It’s a lot easier for someone to add five minutes of activity to an hour than it might be to set aside 30 to 45 minutes for specific exercise,” McCall observes.

But how can you make sure that you get exercise during your workday, even while working diligently to get that report in on time and keep your boss at bay? McCall offered some tips:

1. It’s all in the timing: “Use an activity tracker with a reminder function or a timer on a smart phone. Set it to go off once an hour and then take a ‘stand-up’ break to move around for a few minutes.”

2. Phone it in: “Get a phone headset and stand up when making phone calls.”

3. Stand up for yourself: “If possible, get a standing desk. Working while standing can help you be more alert and think more clearly.”

4. Take the stairs: “Use the stairs instead of the elevators. Some buildings are making stair access easier. If you constantly go between floors for your job, this can add up to significant calories [burned].”

5. Good parking karma: If you drive to work, “park far from the office and walk the entire parking lot.”

6. Hoof it: “If you commute via public transit, when the weather is nice get off a stop early or late and walk the extra distance home.”

Start tomorrow – or even right now. It all adds up!

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.



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