Health & Nutritional Coaching

As I complete the halfway point through my Institute of Integrative Nutrition schooling, I thought it would be the perfect time to discuss what a Health/Nutrition Coach is! First off, I always tell my clients that no matter how many hours a day you are exercising, if you are not eating right, not sleeping 7-8 hours/night, stressed or unhappy, all of your hard work is for nothing. Our body is a machine, and if you don’t take care of every single part, it can breakdown or not perform at its optimal level! That’s where Health/Nutritional Coaching comes in!

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When I work with clients, I make sure to not only discuss their workouts, but to examine every aspect of their daily lives. We start with Nutrition…and remember, there is no one PERFECT diet out there. Each individual body is different. Some foods that I love and crave might cause an upset stomach in someone else. But what I do know is that when you eat REAL foods (i.e. Fruits, Veggies, Whole Grains, Nuts/Seeds, Lean Proteins) your body will thank you. So I work towards helping my clients understand what is healthy and what is not so that they can develop a life-long nutritional program (not a quick fix) that will lead them to feeling and looking their best. What’s important to remember is that small steps lead to big changes over time. It’s taken me a good 10 years to really feel like I have a firm grasp on what works best for my body, and I’m still learning everyday. We all have those moments in which we make poor nutritional choices, but the goal is to have more good choices than bad!

Health Coaching goes hand in hand with Nutritional Coaching. Usually when we make our nutritional choices, it’s directly related to how we are feeling! If we are stressed, tired or sad, we sometimes reach for that big piece of chocolate cake. If we just did an amazing, sweaty yoga class, we are centered, balanced, and in tune with our body’s needs, so we are more likely to grab a greens juice! I work to find out what my clients might need more of or less of in their daily lives in order to create a more balanced diet as well as more presence, more happiness, and more fulfillment. That might mean re-evaluating relationships, a career, time management, workout regimens, or sleep schedules, to name a few.

If this sounds like something you might be interested in, check out the program breakdown below:

Kaleigh Walker Health/Nutritional Coaching Program:

  • FOUR 45-minute meetings every month (they can be over the phone, in person, or via Facetime)
  • An email after each session highlighting client goals/to-do’s for that particular week, recipe ideas & additional reading suggestions based on our discussions
  • Unlimited email/text correspondence with any questions/concerns
  • Sample one week diet plan based on my client’s likes/dislikes/needs (including supplement suggestions)
  • Sample one week workout plan based on my client’s likes/dislikes/needs
  • Contact: info@kaleighwalker.com to sign-up today!

Simple, Quick, & Affordable Salad

My husband & I recently found this AMAZING pre-packaged greens salad called “Cruciferous Crunch Collection” at Trader Joe’s for $1.99. It has Kale, Brussels Sprouts, Broccoli, Green Cabbage & Red Cabbage already chopped up and ready to consume! We added a few additional ingredients (feel free to add in more!) and a quick, homemade lemon vinaigrette for one TASTY salad! I highly recommend trying this inexpensive dish for yourself – you will feel like it’s straight from a high-end restaurant.

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SALAD INGREDIENTS:

  • Trader Joe’s “Cruciferous Crunch Collection” Salad Mix
  • 1 Persian Cucumber, Sliced
  • 1 Avocado, Cubed
  • 4 Tablespoons of Lightly Toasted Pine Nuts OR Chopped Raw Almonds
  • Shaved Pecorino to Taste

DRESSING INGREDIENTS:

  • 1/4 cup High Quality, Extra Virgin Olive Oil
  • The Juice of 1/2 Large Lemon
  • 1 Large Clove of Garlic, Chopped
  • 1 Small Shallot, Chopped
  • 1 Heaping Teaspoon Dijon Mustard
  • Fresh Ground Black Pepper & Sea Salt to Taste

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New Year, New Salad Recipe!

As we start off the New Year, most all of us have a resolution or two that focuses on health. I always tell my clients that one of the best ways to be healthier is to cook at home versus eating out, that way you can control what you put into your meals and get rid of all the hidden calories! I’m so incredibly lucky that my husband loves to cook and is really good at it as I am not! But he’s shown me that there are so many easy recipes you can whip up in less than 20 minutes, that are flavorful and good for you. One of my favorite dinners is just a big salad with lots of veggies. So to spice things up, he created an AMAZING Roasted Cherry Tomato and Herb Salad Dressing that I’m obsessed with. Checkout the recipe below!

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Salad Dressing Ingredients:

1 Small Box of Good Quality, Organic Cherry Tomatoes (the more flavorful, the better!)
3 Garlic Cloves, Finely Chopped
6 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar
2 Teaspoons Dijon Mustard
The Juice of 1/4-1/2 Lemon
1 Teaspoon Freshly Chopped Tarragon
1 Teaspoon Freshly Chopped Mint
1 Teaspoon Freshly Chopped Dill
Celtic Sea Salt & Ground Black Pepper to taste

Preheat the oven to 425 degrees. Combine the cherry tomatoes, 4 tablespoons of olive oil, 3 garlic cloves, and a dash of Sea Salt & Black Pepper. Roast for around 10-15 minutes until the tomatoes have started to wilt and split open. Remove from oven and let cool for about 10 minutes. Remove the tomatoes to add to the salad. With the remaining liquid, add in the juice of 1/4-1/2 Lemon (depending on your taste), 2 teaspoons of Dijon Mustard, Tarragon, Mint, & Dill, as well as the remaining 2 tablespoons of Olive Oil & Balsamic Vinegar. Whisk all of the ingredients together. Feel free to add in additional Sea Salt & Black Pepper to taste.

Salad Ingredients: I’m leaving the amount up to you depending on how big or small you would like to make the salad! Also feel free to add or subtract any of the veggies!

Lettuce – We prefer the Spring Mix variety
Fennel, Bell Peppers, Red Onion, Asparagus
Extra Virgin Olive Oil
Celtic Sea Salt & Ground Black Pepper to taste
Cucumber, Avocado, Carrots, Cherry Tomatoes from above Recipe
Feta
Freshly chopped Tarragon, Mint, & Dill to taste

We coat the Fennel, Bell Peppers, Red Onion, & Asparagus in a little bit of Olive Oil, Sea Salt, & Black Pepper and grill on Medium High Heat until cooked. (Maybe around 10 minutes or so!) Let the veggies cool and dice them. Also dice the Cucumber, Avocado, & Carrots. Mix all of the veggies (including the cherry tomatoes) and spring mix in a large salad bowl. Sprinkle as much Feta and fresh herbs (Tarragon, Mint, & Dill) as you would like on the salad. Toss with the yummy dressing and ENJOY!

Heart Healthy Foods & Supplements

Did you know the leading cause of death for both men & women in the U.S. is Heart Disease? The #1 symptom is high blood pressure which can be directly linked to both dietary and lifestyle choices. When it comes to lifestyle, make sure you are minimizing stress (think yoga & meditation), getting plenty of physical exercise, maintaining a healthy weight, not smoking, and limiting your alcohol consumption. When it comes to diet, make sure you are avoiding foods that are high in sodium (fried foods, some pre-made breads/pastries/muffins, cheese, store-bought salad dressings, chips, crackers, a good majority of restaurant foods & fast food, red meat, frozen dinners, pizza, packaged deli meats, pre-made soups, to name a few), foods high in sugar (soda, sweets, candy, desserts, processed foods), drinks with caffeine (soda, coffee, energy drinks, caffeinated tea), and over-consumption of alcoholic beverages (1 drink per day maximum – red wine is the best option).

So what are some “Heart Healthy” food options? Check out my suggestions below to help lower your blood pressure and “bad” cholesterol, and keep your heart (and body) healthy and strong!green and red healthy food

Heart Healthy Foods:

  • Fish: The healthy amounts of Omega 3 Fatty Acids, in particular EPA & DHA (Eicosapentaenoic Acid & Docosahexaenoic Acid) found in fish are crucial to our heart and brain health! The best sources include: Salmon, Mackerel, Halibut, Fresh Tuna, Anchovy, Herring, Sablefish, as well as Oysters and Mollusks.
  • Additional Omega 3’s: There are plenty of plant-based foods that also contain Omega 3 Fatty Acids. Instead of EPA & DHA, plant-based foods contain ALA (Alpha-Linolenic Acid) which also aids in cardiovascular health. The best sources include: Ground Flax Seed, Flax Seed Oil, Hemp Nuts and Oil, Canola Oil, Pumpkin Seeds, Walnuts, Chia Seeds, Soybeans, Tofu, Brussels Sprouts, Cauliflower, Broccoli, Spinach, Fresh Basil, and Romaine Lettuce.
  • Healthy Fats: Some additional “Healthy Fats” not mentioned above that increase heart health include: Avocados, Extra Virgin Olive Oil, Almonds, Almond Butter, and Olives. Remember, moderation is key when it comes to consuming Healthy Fats, including Omega 3’s – You don’t need to eat a large portion of these foods to get the benefits!
  • Fruits: Fruits contain a plethora of Vitamins, Minerals, Nutrients, Phytonutrients, and Antioxidants that help our bodies function. In particular, fruits help wipe out free radicals in the bloodstream, protecting the blood vessels and heart. The best sources to keep your bloodstream clean include: Blueberries, Raspberries, Strawberries, Oranges, Cantaloupe, Papaya, Cherries, and Ripe Bananas.
  • Veggies and Herbs: Vegetables, just like Fruits, contain Vitamins, Minerals, Nutrients, Phytonutrients, and Antioxidants that help our bodies function. The best sources for your heart’s health include: Asparagus, Bell Peppers, Carrots, Tomatoes, Broccoli, Leafy Greens, Garlic, Onions, Potatoes, Yams, Squash, Brussels Sprouts, Cauliflower, Mint, Parsley, Basil, Ground Cloves, Watercress, Ginger, Tumeric, and Beets.
  • Whole Grains and Legumes: Whole grains and Legumes are known for their rich sources of both protein and fiber. Fiber not only helps keep our digestive system healthy, but it also helps keep the blood sugar, cholesterol, and blood pressure in check. Whole grains and Legumes also contain an abundant amount of essential nutrients including B Vitamins, Iron, Magnesium, and Selenium, which all help with heart functions. The best sources include: Oatmeal, Black Beans, Kidney Beans, Black-Eyed Peas, Lentils, Garbanzo Beans, Navy Beans, Lima Beans, Wild Rice, Brown Rice, Quinoa, Sprouted Grain Bread, Oats, Whole Wheat Pasta, Millet, and Barley.
  • Water: Staying hydrated is critical in keeping your body alive and running. When you are even slightly dehydrated, your blood becomes thicker and your heart has to work harder to pump the thicker blood. Minerals in water are also essential in keeping your heart healthy, as they are more easily absorbed in water than in food, especially magnesium. Alkaline water is the best source for the added minerals, but filtered water is a good option too!
  • Tea: Flavonoids and Antioxidants in certain teas are known to help with heart health, lowering cholesterol and blood pressure. Teas with caffeine should be consumed in small amounts, but those without are great to have everyday.  The best non-caffeinated teas for the heart are: Safflower, Hibiscus, Passionflower, Rooibos, and Ginger.
  • Red Wine: Red wine contains Flavonoids and Antioxidants, in particular the Polyphenol called Resveratrol, that are said to help keep the heart healthy. Resveratrol has been shown to prevent damage to blood vessels, reduce “bad cholesterol” levels, reduce inflammation, and prevent blood clots. However, there’s still a lot of research to do to conclude the heart healthy benefits, but we do know drinking more than one glass a day negates the health benefits, so be mindful of your consumption!

Heart Healthy Supplements:

If you do have any current heart issues, it’s always good to just double check with your doctor before adding a supplement into your diet. But all of these have been proven to help strength your heart health: Omega 3 Fish Oil Supplement, Vitamin B Complex, Vitamin D Supplement (if you aren’t getting enough sunshine), Probiotic, and CoQ10.

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Healthy Holiday Tips

I can’t believe it’s already that time of the year again! The endless Holiday get togethers, shopping, and of course, EATING! There can be a lot of stress, a lot of to-do’s, and a lot of opportunities to make poor choices when it comes to your diet and exercise program. I wanted to share a few tips to help get you through the Holidays without gaining weight. That way you can have a New Year’s Resolution that doesn’t involve diets or two-a-days!

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Healthy Holiday Tips

  • Never go to a Holiday Party STARVING! Try eating a healthy snack before to avoid going crazy at the buffet.
  • Make sure you eat healthier, lighter meals for a few days prior to a Holiday get together. That way you won’t feel guilty if you do indulge a bit!
  • Don’t deprive yourself. If you want to have some dessert or a richer dish, allow yourself to have a small taste. Just load up the majority of your plate with fruits, veggies, whole grains & lean proteins.
  • Choose a smaller plate if available.
  • Remember beverages, especially alcoholic &/or sweet ones, can contain a lot of hidden calories. Consume in moderation!
  • Drink plenty of WATER throughout the day. Sometimes when you feel hungry you are actually just dehydrated.
  • Make it a PRIORITY to try to maintain your same exercise and daily routine as best you can.
  • If you are attending a potluck, bring a healthier option that you know you will eat. There are plenty of healthier recipe options out there for popular holiday dishes.
  • Stop eating before you actually feel full. Wait 10-15 minutes and see if you are still hungry.
  • Don’t be afraid to be high maintenance! If you know you can’t control yourself, eat before you go to a party or bring your own dish.
  • Be Mindful & Present when you are eating. Sometimes you are so immersed in talking with someone that you don’t realize you have eaten way more than you had intended to.
  • Chew your food more than you normally do. That not only helps breakdown the food for proper digestion, but you usually eat a lot less.
  • Take a Digestive Enzyme, followed by a daily Probiotic & Magnesium Oxygen for regularity!

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The Benefits of B Vitamins

Referred to as the “B Complex,” the eight essential B Vitamins – B1, B2, B3, B5, B6, B7, B9, B12 – play an important roll in keeping our bodies energized throughout the day. While the B Vitamins often work in tandem, each one has its own specific benefits. It’s important to not become deficient in these important Vitamins, so check out what each of them can do for your body below and how you can incorporate more B Vitamin-rich foods into your daily diet. I also choose to take a B Complex supplement several times a week to keep my body’s supply of this important Vitamin strong. (I take Whole Foods “B Daily Essentials”)

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B1 (Thiamine) Thiamine’s main function is to help metabolize carbohydrates, turning sugars and starches into the energy our bodies need. This vitamin also helps the body create new cells as well as protect the immune system. Good dietary sources include: Legumes (Beans & Lentils), Whole Grain Breads & Cereals, Oatmeal, Rice Bran, Wheat Germ, Nuts, Seeds, Oranges. Thiamine deficiency is common in people who consume a lot of alcohol, coffee, tea, raw seafood, antacids, carbonated beverages, diuretics, tobacco, and barbiturates.

B2 (Riboflavin) Riboflavin is known for supporting the Adrenal System, calming and maintaining a healthy nervous system, as well as aiding in metabolic processes including cell regeneration. Riboflavin also works as an antioxidant, fighting off free radicals to help reduce the signs of aging as well as prevent diseases such as cancer and heart disease. This vitamin is thought to help people suffering from migraines, cataracts, depression, and anemia. Good dietary sources include: Eggs, Enriched fortified Cereals and Grains, Meats, Dark Greens (Spinach, Asparagus, Broccoli, Turnip Greens), Fish, Buckwheat, Almonds, Wild Rice, and Brussels Sprouts.

B3 (Niacin) Niacin is essential for the metabolism of Carbohydrates & Fats. It also helps raise HDL cholesterol, which is the “good” cholesterol. The higher the HDL, the lower the LDL (“bad” cholesterol) in the blood, which means a reduced risk of heart disease. Niacin may also reduce the risk of Alzheimer’s and Osteoarthritis. Good dietary sources include: Salmon, Tuna, Leafy Vegetables, Broccoli, Sweet Potatoes, Carrots, Tomatoes, Avocados, Nuts, Whole Grains, Legumes, and Mushrooms.

B5 (Pantothenic Acid) Small amounts of B5 are found in almost every food group. In addition to breaking down Fats & Carbs for energy, it’s responsible for the production of sex and stress-related hormones. Pantothenic Acid also promotes healthy skin, reducing redness, aging, and skin spots. Good dietary sources include: Avocado, Legumes, Shitake Mushrooms, Sweet Potatoes, Lentils, and Broccoli.

B6 (Pyridoxine) This vitamin helps with brain health by aiding in the production of neurotransmitters, the chemicals that allow brain and nerve cells to communicate with one another. Therefore, B6 helps people with depression, ADHD, and memory loss. Other conditions that can be improved by B6 include Arthritis, PMS, Kidney Stones, Lung Cancer, Acne, and Carpal Tunnel. Good dietary sources include: Bananas, Cereal Grains, Legumes, Carrots, Spinach, Peas, Potatoes, Fish, Sunflower Seeds.

B7 (Biotin) You might have tried Biotin to improve your skin, hair, and nail health. But Biotin also helps keep blood glucose levels in check (which is extremely important for those suffering from Type 2 Diabetes), as well as help with the development of a fetus in the mother’s womb. Good dietary sources include: Cauliflower, Green Peas, Broccoli, Sweet Potatoes, Spinach, Bananas, Strawberries, Raspberries, Watermelon, Grapefruit, Oats, Brown Rice, Egg Yolks, Meat Livers, and Salmon.

B9 (Folate or Folic Acid) B9 is essential for human growth and development, so it’s important for pregnant women and those thinking about becoming pregnant to have plenty of Folic Acid. Folic Acid may also help in preventing colon, lung, and cervix cancer, memory loss, heart disease, and stroke. Good dietary sources include: Asparagus, Mushrooms, Bananas, Melons, Lemons, Beets, Dark Leafy Greens, and Beans/Legumes.

B12 (Cobalamin) B12 is one of the most talked about B Vitamins, as it’s easy to become deficient if you are a strict Vegetarian or Vegan. Why So? Because it is the only B Vitamin that cannot be produced by either plants or animals, it’s only produced by fungi and bacteria. Animals, unlike plants, are able to store the B12 bacteria in their bodies, which is then transferred to humans who consume the animal meat/products. B12 helps with Neurological function, the building of red blood cells, and DNA synthesis. Good dietary sources include: Salmon, Sardines, Mushrooms, Tuna, Cod, Lamb, Scallops, Beef, and Dairy.

TOP 10 Favorite Nutrition & Yoga Books

I am lucky to say, I LOVE READING! Growing up, my family thought I was weird when I would get excited for the Book Fair to come to school. But even today, I am always reading at least one “educational” book a week with a “mindless” read thrown in there too. I think it’s important to continually learn and educate yourself as much as you can, not only when it comes to your career, but also your health!

So check out some of my favorite NUTRITIONAL & YOGA reads below!

(They are in no particular order)

Remember…KNOWLEDGE IS POWER!

The-Beauty-Detox-SolutionThe Beauty Detox Solution By Kimberly Snyder

This is an excellent, easy to understand book that details the importance of eating plant-based foods for optimum health and beauty. She also gives a lot of great information on supplements. Her dietary beliefs can be a little on the extreme side, so don’t feel overwhelmed! I’ve been able to slowly integrate a lot of her suggestions over the course of several years and have never felt or looked better because of it!

514OGtUqvGL._SX258_BO1,204,203,200_Happy Yoga By Steve Ross

Well I am a little impartial to the author, considering he is my boss! But seriously, this book has a wealth of information told in the classic Steve Ross humorous way! He discusses a lot of serious issues we all face as humans, and uses his vast knowledge of ancient yogic teachings to help us through these roadblocks that are usually keeping us from our happiest selves. If you are looking for an inspiring read to keep you moving forward with your practice or to motivate you to start, I highly recommend this book!

The-China-Study-smallThe China Study By T. Colin Campbell

The China Study was the most comprehensive study ever undertaken of the relationship between diet and the risk of developing disease, in particular heart disease, cancer, and diabetes. This book forever changed how I viewed Protein, in particular dairy and animal meat. It’s an intense read with a lot of information, but it breaks down the nutritional confusion that so many of us experience about how we should eat! If you or someone you love suffers from cancer, heart disease, obesity, diabetes, or an auto-immune disease, this is a must read!

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The Heart of Yoga: Developing a Personal Practice By T.K.V. Desikachar

This was one of the first “yoga” books I ever read. Not only did it outline the physical aspects of the practice, but it went into more depth about the spiritual teachings including the Yoga Sutras, 8 Limbs of Yoga, the Niyamas & Yamas, as well as Pranayama. It’s a great read for those of you more interested in the fundamentals and ancient teachings of the Yoga Practice.

saltSalt, Sugar, Fat By Michael Moss

Sometimes I find a book that is so moving, so informative and so educational that I have to read it more than once. Salt, Sugar, Fat was definitely one of those books. In fact, I am re-reading it right now! Michael Moss goes inside the processed food industry, breaking down how companies like Kraft, Coke, Nestle, and General Mills, get us hooked on their products. There is definitely some disturbing information, especially when it comes to the U.S. Government’s involvement in the Processed food industry that everyone should know about. If you want to know the background story on Cheez-whiz, Lunchables, McDonald’s Hamburgers or Breakfast Cereals, you need to read this now. But let me warn you, you will probably become a lot healthier, lose weight, and live longer after you realize what goes into making processed food!

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Meditations From the Mat: Daily Reflections on the Path of Yoga By Rolf Gates & Katrina Kenison

My mother-in-law gave me this book one Christmas, and I’m so lucky she did! This book can be read all at once or daily over the course of a year to give you reflections or reminders on how to incorporate your yoga and mindfulness practice into your every day life. If I am having a scattered or stressful day, I like to open the book up to no particular page and just read the daily reflection. It always reminds me that I’m not alone in the world, and everyone has stressful or difficult situations they have to overcome. The reflections really help put into perspective what’s truly important, and reminds readers to be grateful each and every day!

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The Detox Solution By Dr. Patricia Fitzgerald

Dr. Patricia Fitzgerald started the Santa Monica Wellness Center, and is at the forefront of Holistic and Alternative Medicine. I loved this informative book because it really broke down how toxic our bodies are because of the Environmental toxins we are exposed to each and every day, and how we can best limit our exposure through small changes. She also explains how food, vitamins, minerals, and phytonutrients can help with the detoxification process. There’s a lot of scientific information in this book, but if it is too technical for you, she’s always available for appointments!

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Yoga And The Quest For the True Self Stephen Cope

During my career transition from Publicist to Yoga/Fitness Instructor, I encountered A LOT of stress, anxiety, fear, and doubt. I found this book during my transition and it helped me tremendously! The author, Stephen Cope, is a yoga instructor and psychotherapist at the famed Kripalu Institute in Massachusetts. His book gives insights on how the ancient yogic practices can be applied directly to every day life situations to provide relief, inner peace and joy without having to be a monk in India meditating all day. The examples he gave made me feel like he was talking directly to me! So I suggest you read this book, especially if you are going through a tough internal struggle.

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Fast Food Nation: The Dark Side of the All-American Meal By Eric Schlosser

This book explores the deep, dark secrets of some of America’s most popular fast food chains. Just like, Salt, Sugar, Fat, there’s some disturbing, but incredibly insightful material that will make you think twice about going through the McDonald’s or Taco Bell drive-thru. There’s also a section that delves into the Meat-packing plants that supply all of the beef, pork, and chicken to fast food chains. The health risks, Environmental impact, and inhumane treatment of animals discussed will really open your eyes to what’s going on behind closed doors and reconsider what you are eating.

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The Body Book: The Law of Hunger, the Science of Strength, and Other Ways to Love Your Amazing Body By Cameron Diaz

I enjoyed Cameron Diaz’s book because it encompassed all areas of your life in order to find optimal health! She focused not only on Nutrition and Fitness, but also on the Mind/Body connection. She delves into her own struggles with poor eating habits and bad skin, and discusses how she was able to change her lifestyle for the better. With the help of some highly-educated contributors, Cameron was able to supply a wealth of information in an easy-to-understand way with a little bit of humor thrown in too!

Healthier Oatmeal Chocolate Chip Cookies

When it comes to sweets the only thing that gets me time and time again is Oatmeal Chocolate Chip Cookies! I’m always looking for a healthier option that not only tastes good, but has less ingredients, especially BUTTER and SUGAR! At my weekend Retreat a few weeks ago my fellow Retreat Leader, Danielle Cuccio, shared an AMAZING Oatmeal Chocolate Chip recipe that I tried to recreate last night. Let me tell you, those cookies were so YUMMY that my husband had to restrain himself from eating the whole batch. AND for those of you that love cookie dough, this one’s for you too as there are no eggs!

So check out the recipe below, but do remember, everything is okay in moderation! 😉

OATMEAL DARK CHOCOLATE CHIP COOKIES

Ingredients:

  • 1 Cup of OATS (Gluten-Free!)
  • 1 Cup of OAT FLOUR (Gluten-Free!)
  • 1/2 Cup of COCONUT OIL (Check out the benefits here: http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil)
  • 1/4 Cup of RAW HONEY (Check out the benefits here: http://www.mindbodygreen.com/0-8743/6-delicious-health-benefits-of-honey.html)
  • 2 tsp CINNAMON (Check out the benefits here: http://www.care2.com/greenliving/10-surprising-health-benefits-of-cinnamon.html)
  • 1/2 Cup of DARK CHOCOLATE CHIPS (Check out the benefits here: http://authoritynutrition.com/7-health-benefits-dark-chocolate/)

Preheat the oven to 350 degrees. Stir all of the ingredients together in a bowl. Scoop out tablespoon-sized balls onto a non-greased cookie sheet. Bake for 12 minutes. Enjoy! 🙂

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