Courtesy of Eating Well

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Ingredients

*4 teaspoons of organic cocoa powder
*4 teaspoons of toasted, unsweetened coconut
*2 small bananas, sliced on the bias

Directions
Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, and shake off the excess. Then, dip banana in the coconut.

Remember health should always be your highest priority

Coach Ransy

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Enjoy,
Coach Ransy

Ingredients:

6 eggs
Extra virgin olive oil
Dijon mustard
Sea Salt and pepper
Fresh dill

Directions

1. Hard boil the eggs
2. Cut each egg in half and place all the yolks into a separate bowl.
3. Add 1-2 TBSPs of olive oil a 1 tsp of Dijon mustard and mix.
4. Add more olive oil and/or Dijon mustard based on taste (I like mine to taste very “mustardy” but some people do not.)
5. Add salt and pepper to taste.
6. Mix in 1 TBSP of fresh dill (or more if you’d like).

Whenever I make this recipe, I always make double the recipe (12 eggs) so that I have leftovers for the next 2 days. They are a great “grab and go” high protein snack and even great for breakfast or lunch.

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Healthy Fat and Oils

YES and NO. The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.

Fat to Avoid

Hydrogenated Oils
You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health so to avoid them at all costs. But what exactly are they?
Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin. This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity.

We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.

Fats You Must Eat

Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependant on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).

Omega 3 Fats
Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.
Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Cooking Oil
The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)

Oils best Raw
Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.

All you need to know about fat and fat consumption:
1. Avoid all products containing hydrogenated oil and partially hydrogenated oil
2. Consume foods high in Omega 3′s such as salmon, flax seeds, walnuts and organic eggs
3. Cook with Organic, Unrefined Coconut Oil
4. Use Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.

Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!

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Chicken and Sweet Potato Stew

Healthy Meal ideas

Prep Time: 20 minutes
Cook Time: 5 hours
Total Time: 5 hours 20 minutes
Makes 6 servings

Ingredients

• 6 bone-in chicken thighs, skin removed, trimmed of fat
• 2 pounds sweet potatoes, peeled and cut into spears
• 1/2 pound white button mushrooms, thinly sliced
• 6 large shallots, peeled and halved
• 4 cloves garlic, peeled
• 1 cup dry white wine
• 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 tablespoons white-wine vinegar

Directions

Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

**You can freeze this stew for up to 1 month.

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