Amazing Body Scrub

  Body scrubs are great to make your skin feel silky and leave it shinning! I have been making my own for awhile now, and I thought I would share it with you! The great thing about these scrubs is that you can personalize it to whatever you like! I am going to show you two of my favorite ways to 'flavor' my body scrubs but you can substitute with whatever you want!

Here's what you need!
1 Cup Sugar
3-4 TBS Salt (Corse is best)
1/4 cup Olive Oil

Cinnamon Vanilla Scrub:
1-2 TSP Vanilla
1-2 TSP Cinnamon

Essential Oil Scrub:
Any Smell you want, I am using Lavender. Just use as much or as little as you like!

First, combine your sugar and salt.

Pour in the olive oil and mix well. You might need to add more or use less, depending on your texture preference.

Now, to add the 'flavor'. This recipe is enough for two 'servings' so I took half of this mix and put it in another bowl. To this I added Vanilla and Cinnamon and long with a bit more sugar because the vanilla will make it a little runny.

This smells amazing! Just like a batch of cookies or coffee cake!
To the other half I added a few splashes of Lavender essential oil. You of course could add peppermint( just keep it away from eyes!) orange, lemon, or any other flavor you like! Have fun with it and try out new ones!

Store these in air tight containers. I keep mine in the shower because that is where I use it the most.

 

I made the Lavender one for my sister and the cinnamon/vanilla one for myself. These make great gifts, as well as being a simple way to pamper yourself!

 

I hope you enjoy this post and please share it with a friend!

 

Keep Healthy and SAFE!

H. Banana

Super Food Facts

 The term 'Super Food' is starting to be everywhere! There are list and suggestions on what the best foods or the 'super' foods are. Yes, they are good for us to eat, but why? What makes a ' Super Food' a 'Super Food'? I did some research on several of the popular super foods to find out exactly why they are called ' Super Foods' !

Kale
Kale is a super popular veggie right now. People are putting it on everything! Kale is a low calorie, nutrient-dense power house, rich in antioxidants! Per calorie, Kale contains more protein than beef and more calcium than milk and is better absorbed by the body. A single serving of Kale (About a cup's worth) provides the body with 5% of the daily recommended intake of fiber, 2 grams of protein and is rich in both omega-3 and omega-6. Per serving(Or cup) Kale has 36 calories and 7 carbs.
Some great ways to eat more Kale include, throwing it in a smoothie instead or along with spinach, toss it in with a salad, make a quinoa/kale bowl, or put it in a pesto.

Flax Seeds
Flax seeds aren't as popular as Kale, but they still have so many benefits for your body! These tiny seeds are rich in omega-3, essential oils, calcium and iron.  They also provide important fiber that your body needs. The suggested serving of Flax Seeds per day is about 1-2 tablespoons. This can be added to smoothies, granola, ground Flax seeds can used in baking (Search for recipes that contain ground flax seed or flax seed meal) and you can sprinkle in on yogurt(ground or not)

Blueberries
One of my favorite fruits, blueberries are full of healthy goodness! Blueberries are low in fat and contain about 80 calories per cup. They are also full of fiber and packed with vitamin C. Also, they are a great source of magnesium which promotes bone development. I am sure you don't need a lot of help getting blueberries in to your diet but they are great in smoothies, yogurt, baked in crumbles, cakes, muffins and pies, and of course they are lovely on their own!

Avocados
Avocados aren't just delicious! 75% of the fats in Avocados are unsaturated fats(the good fats) which makes them a great substitute for the foods that are high in saturated fats. A medium sized Avocado has 50 calories and 20 vitamins and minerals. Also, they have the highest protein content of any fruit. I like to make guacamole with my Avocados, use them as a topping for salads, tacos and quinoa. Also, many people add them to smoothies.

Dark Chocolate
Chocolate can be beneficial to your body if you have dark chocolate. Dark chocolate is rich in Iron, magnesium, copper, potassium, caffeine, omega-3, and selenium. Consuming dark chocolate can reduce the risk of heart attacks and strokes. Eating Dark chocolate can help you feel fuller longer, keeping you from over eating. Dark chocolate produces a stress-busting endorphins in the brain. So you don't have to feel guilty about eating dark chocolate, whether you eat it on it's own, in a smoothie, cake, cookies or granola!

Almonds
Almonds aren't just a good snack, but great for your health as well! They can help maintain brain health and healthy cholesterol, strengthen the immune system, improve skin health and complexion,  and regulate blood pressure. Almonds will provide you with protein, important dietary fiber, vitamin E, as well as several necessary minerals. You can add almonds to smoothies, granola, cereals, on top of yogurt, ground almond or almond flour can be used in cakes, cookies, breads and so much more! I have several recipes here on my blog that use almond flour, so you can check those out!

Well, those are just a few of the popular 'Super Foods'! I hope you have enjoyed this post and that it can help you become a healthier person! Please share with a friend!

Keep Healthy and SAFE!
H.Banana

Healthy Pumpkin Donut Cookies

 

Now, I know what you're thinking. How can donuts be healthy? Donuts are one of those foods that you just think 'unhealthy' when you hear it. Well, the other day I was in the mood to bake and Mom wanted something pumpkin, so what did I make? Pumpkin Donut Cookies, that are, you guessed it, healthy!
These cookies are so delicious and comforting and to make them even better they are free of refined-sugars, oil, and dairy! They are a perfect blend of honey, cinnamon and pumpkin, giving you a satisfying snack without making you want to hit the gym after eating a few (Or all) of them!
Are you hungry yet? Ready to eat a plateful of hot donut cookies? Well, lets get started then!

Ingredients:
1 cup Almond Flour
1/4 cup Coconut Flour
2 Eggs
3 TBS Honey
2 TSP Vanilla
1/4 TSP Baking Soda
1/2 TSP Baking Powder
5 TBS Pumpkin Puree
Pinch of Salt
2 TSP Cinnamon
1 TSP Almond Extract

Start with beating a lot of air into your eggs. They should at least double in volume if not triple. Then add the Honey, Vanilla, and Almond Extract.

Next, add the flours, baking soda, baking powder, and salt and blend. Then add the pumpkin and cinnamon

Once your mixture looks like this, we can get on with the cookies. Heat your oven to 350 F. Line a baking sheet with a nonstick paper. You can use a donut maker or donut pan here but, because I don't have one, we're just going to go with cookies.

Spoon them out on to the pan, about a tablespoon's worth.

Flatten a little with the back of a spoon and then bake for 15 minutes.

As they bake a wonderful smell with fill the kitchen making you think of Autumn and pumpkin pies!

When they come out of the oven, let the cool a bit before placing them on a cooling rack!

 

 

Oh my goodness, yum!

Let them cool a bit before enjoying them friends or devouring the whole batch by yourself!

 Crisp on the outside and soft in the inside, these cookies are perfect of those cold winter days, or when you are in the mood for Autumn!

I hope you've enjoyed these donut cookies as much as I did! Please share with a friend!

Keep it Healthy and SAFE!
H.Banana

Almond Butter

 I love almond butter on apples, in smoothies, used in cookies and so much more! Before, we bought it in the store and because we got the organic kind, it was pretty expensive. Little did I know how easy making your own almond butter is! You really only need one ingredient and a little patience! Now that I have made my own, and tasted it's amazingness, I will probably never go back to store bought!

So let's make some homemade almond butter!

Ingredients:
 3 cups Sliced Almonds ( If you don't have sliced you can use whole and just roast them for a tiny bit longer)
Optional: Salt.

Preheat oven to 350 F. Spread out the almonds on a baking sheet that has sides so the almonds won't slip off. Roasted them for 5-8 minutes (Or longer if using whole almonds)
When they are done they will have browned and the kitchen will smell amazing!

Next, place them in a food processor with a pinch of salt and blend for about 15 to 20 minutes.( if you are using whole you might need longer)

At first you will get a grainy like mixture (this is almond flour!) but keep going and it will turned into butter.

When it is done it will look nice and creamy and smooth! Pour it into a glass jar and take a spoonful to try it! Delicious!

The end result is about a cup of yummy almond butter, perfect for eating with apples, on a sandwich or in some cookies!

Please share this post with a friend!
Keep healthy and SAFE
H.Banana

Love Your Body Workout (Valentine's Addition)

  Happy Valentine's Day! I hope you are sharing it with someone special. I am sharing it with several special people, my family! But, just because its Valentine's Day, doesn't mean you need to skip your workout! I mean, after all those chocolate covered strawberries and other treats, I am going to want to get cranking! This workout is simple, fun, and a great way to get your sweat on! The moves are Valentine's Themed to make it special!

Warm Up:
50 Jumping Jacks

Stretch:
The Hug ( Its simple, just give yourself a hug!)
Kiss Your Feet ( Reach as far to your feet as you can. No, you don't have to really kiss them!)
Lots of Love (Hold your arms out as far as you can. Like your going in for a big hug!)

The Workout:

20 Heart Push-ups. (Place you hands so that your fingers make a 'heart shape. Start from your knees.)
30 Heart swings. (Move your arms like you are drawing a  heart in mid-air.)
40 squats ( Just plan old squats to get those thighs in tip-top shape!)
50 sec. Heart Plank (Like the heart push-up, but just hold instead of going up and down.)
20 Kiss the Guns!( In a plank, raise one arm to your face and 'kiss' the bicep and then do they other one!)
50 sec. Happy Dance (Jog in place)

Now that wasn't so bad was it? You can repeat it as many times as you like. Remember to only do these moves if you are able, I don't want anyone getting hurt.

I hope you have a lovely Valentine's Day!
Keep Healthy and SAFE!
H.Banana

Delicate Rose-Water bites with Dark Chocolate Icing

  These cookies are such an interesting blend of flavors, your mouth won't know what happened! With the subtle hint of rose-water and the bold flavor of the chocolate, these cookies are sure to be a hit! I made them a little 'valentine's day' themed by piping the icing on in hearts, but they are perfect for any occasion!

So, let's get started!
Ingredients:
1 banana
2 cups Unsweetened Coconut Flakes
2 tbs. Rose Water
1 tsp. vanilla
pinch of Salt

Icing:
2 tbs. Coconut Oil
2 tbs. Honey
4 tbs. Coco Powder

Place all ingredients in a food processor and blend until smooth. The mixture will be chunky and sticky .

Heat oven to 350 F.
Scoop a tbs. of the mixture into your hand and flatten it out with your palm. Then place it on a greased or lined cookie sheet.

Bake for 15 min. or until they begin to turn a nice golden-brown on the edges. When they come out of the oven, slide them on to a cooling rack as soon as you can without crumbling them.

 

Yummy!!!

Now, you of course could eat them just like this and they would be delicious, but I wanted to add something a little bold! And of course it has to be chocolate! Let's make the chocolate icing now!

 

Melt the coconut oil and honey in the microwave. Add in the coco powder and whisk together. Let this sit in the fridge until the cookies are completely chilled.

 

Once the cookies are cool, its time to decorate! Place them on a cooling rack with a paper-towel underneath (To catch the drips!)

Place the chocolate icing in a Zip-Lock bag and cut a small hole in one corner. This will be your piping bag.

Note* If the sauce is too solid when you take it out of the fridge, microwave it just until it gets soft.

 

Now you can pipe anything you want on to your cookies. I chose to go with hearts, dots, swirls, stripes and so on! They turned out pretty cute, if I do say so myself!

I just love chocolate, don't you? Pared with the delicate hint of Rose-Water, they're just perfect!

Let the icing cool and harden before enjoying with family, friends or that special someone on Valentine's Day( or any day for that matter!)

 

I hope you have enjoyed these cookies and my post! Please check back weekly for new healthy and delicious recipes as well as fitness tips and tricks!

 

Keep Healthy and SAFE!

H.Banana

 

 

 

 

 

Pilates

 To be honest, I had never done Pilates or even given it much thought until a few weeks ago. My sister had been doing some Pilates videos for her workouts and she finally got me to do one. Believe me, after the first 5 minutes I was dying! I now have a new-found respect for Pilates and those who practice it!
  Now I try to do a Pilates workout everyday in addition to my daily workouts. I have found a wonderful YOUTUBE channel called, Blogilates , where the host, Cassey Ho, teaches Pilates! I love her videos because they are easy to follow, fun to do and super effective! She also has clean-eating videos, motivational videos and she even has her own active-wear clothing line!
The great thing about Cassey's videos is that you don't need any thing  but your body and a good attitude for most of her videos. She chats during her videos which is very entertaining and helps keep your mind off your burning body parts!:)
  Aside from her YOUTUBE channel, Cassey has a great blog where you can find her latest videos, calendars, meal plans and etc. I just printed off some of her 30 day challenges and I hope to complete them this month. I encourage you to go to her website or her channel and check her out. Maybe try a video or a challenge and see what you think. It works more that you would think and if you stick with it, I am sure you will see results!
Alright, so you might be wondering, what exactly is Pilates? Here is what Wikipedia had to say about it.
"........ the art of controlled movements, which should look and feel like a workout (not a therapy) when properly manifested. If practiced with consistency, Pilates improves flexibility, builds strength and develops control and endurance in the whole human body. It puts emphasis on alignment, breathing, developing a strong powerhouse, and improving coordination and balance. Pilates' system allows for different exercises to be modified in range of difficulty from beginner to advanced or to any other level, and also in terms of the instructor and practitioner's specific goals and/or limitations. Intensity can be increased over time as the body conditions and adapts to the exercises...."

Pilates was actually developed in Germany by a man named Joseph Pilates.

   Pilates is a great form of exercise for anyone to try! It is great for those who don't want to do a whole lot of bouncing around, running or jogging. You can do it almost anywhere with little or no equipment. I really hope you will give it a try and let me know what you think!

As always,
Keep it Healthy and SAFE!
H. Banana
    

Valentine's Day Cupcakes

   Valentine's Day is coming up and I have been seeing so many cute and delicious recipes for V-Day themed treats.  I was a little sad when I couldn't find a healthy, yet delicious recipe, so I decided to create my own! These cupcakes are the perfect blend of chocolate and raspberries with a light and fluffy meringue icing. They are a healthier option for a cute and delicious Valentine's treat.

You can find the recipe on the blog A Homespun Country Life where they have asked me to guest post. I am so happy they asked me to guest post and I had so much fun working on these cupcakes. Head over to their blog and check the recipe out as well as their other post. Let me know what you think and give the girls at Homespun Country Life a follow or some feed-back please!

I hope you enjoyed this Valentine's Day post and be on the look out for more!
Keep it Healthy and SAFE!
H.Banana