I cannot get enough Sun! Can You?

I cannot get enough Sun...SunButter that is!

I cannot get enough SunButter. I spotted the NEW packaging at Sprouts recently and purchased a few jars to replenish my supply. I try to limit added sugars from my diet. Thanks SunButter for helping me achieve my goals!

SunButter not only TASTES GREAT, but is also an American product.
 
SunButter is made in the USA from sunflower seeds grown in the USA. It TASTES GREAT and is a perfect NUT BUTTER ALTERNATIVE. SunButter is not only NON-GMO Project Certified but also free from the common 8 allergens:

1. peanuts
2. tree nuts
3. milk
4. eggs
5. fish
6. crustacean shellfish
7. wheat
8. soybeans

SunButter appeals to a variety of people.
Adults and kids alike will love SunButter. It is a "school safe" product that can be used in lunches or treats for a class. SunButter is a product that people will love, whether they need to avoid eating nuts or not.

SunButter is for more than a "SunButter and Jelly" Sandwich
I recently made a healthy snack using SunButter, pepitas, and hemp seeds (Interstate Bait) on a rice cake. This snack was filled with plant based protein, fiber, and antioxidants. It was a great gluten free, low-sugar pre-workout snack.

I also modified my Power Cookie .... Sandwich Recipe and added SunButter.  This cookie can be made to be a healthy breakfast cookie or snack, or can be made decadent. The stir-ins determine the flavor profile and the purpose. This batch is made with dates to create a GRAB-AND-GO breakfast treat.

You can make the cookie any size ... a larger cookie can be cut in half to create a sandwich. I added SunButter to the sandwich below.

I have an amaZING fitness partner ...

The SUMMER HEAT WAVE IS HERE! My workout partners today included: water, sunscreen sunglasses, and Coconut Cashew Crisp ZING Bars.

Zing Bars were created by Registered Dietitians who understand that what we eat impacts our mind, mood, and energy. I love opening a ZIng Bar and knowing that I am making a healthy choice for a gluten free protein bar.

Enjoy a great tasting bar that is high in nutrition and made from natural ingredients.

I had an amaZING day? Did you too?

I had an amaZING day! 

Did you? 

I taught three classes back-to-back-to-back early in the day and had enough time to complete projects around the house 🏠 and get in a great workout too! 

Thanks Zing Bars for fueling me through my three classes on a 90 degree day! Your bars not only TASTE GREAT but are also:

• Gluten Free
• Low Glycemic 
• NON-GMO Projet 
• Vegan
• Soy Free
• Artificial Free
• High in Protein
• Contain Good Carbs
• Contain Good Fats

I look for bars that fit that taste great and are good for me! Zing Bars satisfy me every time!

Everyone WANTS Be Better Protein Squares, Don't They?

Everyone WANTS Be Better Protein Squares, Don't They?

I am always seeking knowledge and resources so that I can be a better person and BE BETTER  at making healthy nutrition choices and fitness decisions.

BE BETTER Protein Squares provides you with  a gluten free, soy free, dairy free, and Non-GMO way for you to snack better and refuel better after a workout! Do you have a weak spot for chocolate? Be Better will satisfy your craving! Their Be Better Protein Squares come in a variety of flavors in a dark chocolate base.

Each flavor is wonderful and has texture that adds a nice crunch to each bite. CAUTION ... in the extreme heat of the summer, these squares may melt in your hot car or in your pocket. Keep them in a cool place so you can enjoy WITHOUT the mess!

I added the Almonds & Hemp Seeds to Chia Pudding (made with light coconut milk). My Chia Pudding was a modification of my Chocolate Chia Pudding Recipe. I used 1 can of LITE Coconut  Milk and added 3/4 a cup of organic chia seeds. I stirred in the seeds to coat them with the liquid and refrigerated the mixture for about 30 minutes until the "pudding" texture formed.

Pictured is ONE cup of Coconut Chia Pudding with a Almond & Hemp Seed Be Better Protein Square diced into it. This was a great post workout and teaching 4 classes snack. I was able to refuel on a day when temperatures neared 100 with this cool, refreshing, and nutritious meal.

Be the best YOU that YOU can Be! Make healthy choices when it comes to food, fitness, and friends! 

Want to feel like a kid again?

Want to feel like a KID again? 

Pack a ZEGO Just Fruit Bar in your pocket, purse, gym bag, or lunch and have a trip down memory lane as the taste will remind you of a fruit roll-up ... done right! I love the Just Fruit Bars as they provide natural sugars to help fuel my body during a hike, on a flight, or between sweaty workouts/classes I am teaching. I love the plant based bars as they are:

• allergy friendly
• gluten free
• paleo
• non-GMO
• organic
• soy free
• dairy free
• artificial free 
  

Need another reason beyond taste, texture, health, and nutrition to buy Zego Bars? This small business is also a Certified B Corp and dedicate a percentage of their income to giving back. Support a small business that gives back! Make a positive difference for your health and the community!

Gluten Free Travel to Prague, Czech Republic

Needing to follow a GLUTEN FREE DIET can make travel complicated. My husband and I prepared for our trip to Prague by finding a good deal on airfare, renting an apartment, researching gluten free restaurants, and investigating activities to do while in the Czech Republic. When we arrived, we rented bikes from Praha Bikes and kept them for the length of our stay. We saw so much more of the city using bikes than we would have on foot. Pictured below is a favorite building of mine, The Dancing Houses by Frank Gehry.

Traveling Gluten Free Requires Planning ....

Airports and Airlines
As many airports remodel, they are including healthier options for travelers. These remodeled locations may have gluten free granola bars, nuts, seeds, and fruits. Some airports also include a "deli" like experience which provides travelers with the opportunity to pick up fresh food and take it on the go!

Since gluten free food is not a guarantee at the airport, I make sure to pack food to take with me. I always pack PEANUT FREE foods just in case there is a peanut allergy on my flight and I am not able to eat the food that I need to eat.

When you book your flight, call the airline to find out if a GLUTEN FREE meal option is available. Many airlines have food for purchase on domestic flights but provide meals on international flights.  Call the airline to find out if/how they can accommodate you!

Research the Language
Visiting a foreign country and needing to eat a special diet can be stressful. Before you go, download Gluten Free Travel Cards that are available in multiple languages.  (Other Options include Gluten Free Passport and Celiac Travel Cards). These cards are great. You can hand them to a restaurant employee or employee in a market and they will be able to help you find what you are looking for if they have them.

Plan Your Lodging
I have found that it is more economical and easier to travel with a food allergy if you can COOK some of your meals. My husband and I look for vacation rentals when we travel. This affords us the opportunity to limit allergens and be adventurous and try local cuisine when we know we are making a good choice. If you stay in a hotel, I suggest trying to get a refrigerator so you can have some food available.

We did stay in a hotel for ONE night. Hotel Clement is located near the river and Old Town Square. The provide a breakfast in the morning and  have signs to ask if you need gluten free or lactose free items. The employees were very helpful! Below is a stunning view of Prague from the 9th floor of Hotel Clement. The churches in Old Town Square are evident in the distance.

When in ... Prague 
I have traveled to Prague a few times. I have always found the food to be EXCELLENT. Although, I have not always had success finding a plethora of choices. Traditional cuisine involves meat that is dredged in flour and fried. Beer is a staple in most restaurants. Beer is so plentiful, it is more reasonable than water! Needless to say, I keep going back. I love the city ... the scenery, the people, the sense of community. I do not let my diet stop me. Yes, I have restrictions but I focus on the CAN. I find what I can eat and make it work.

One place my husband and I enjoyed eating at while in Prague was Modry Zub Long Street Food on Dlouha Street. This Thai Restaurant has a waitstaff that was aware of the needs of a gluten free patron and had menu options that were gluten free. The waitstaff even offered to customize recipes that were not gluten free to make them gluten free if that was of more interest to us. They made superior food and offered vegan and vegetarian options. The menu was in Czech and English which made ordering simple! The presentation was beautiful, the food tasted great, and the price was reasonable. This is a great restaurant very close to the city center (Old Town Square).

Another restaurant we enjoyed was El Emir Lebanese Restaurant in New Town. Unfortunately, the lighting was dim in the restaurant and pictures did not show off the meal. The food tasted great but the restaurant was a bit pricey. We ordered a few appetizers and made a meal from them as we were not famished when we arrived.

We made a handful of meals in the vacation rental that we had. There are numerous mini markets where you can pick up what you need to prepare a meal. I found excellent gluten free bread and fresh vegetables at the mini market a few blocks from our apartment.

What to Pack:

• Ziplock Baggies so that you can make a snack mix of nuts, dried fruit, and seeds to curb your appetite. I always carry snacks with me in my pocket/purse. You can packs nuts, seeds, and dried fruits or get them at almost any store.
• Gluten Free Bars in case it takes you a few trips to the store to find some to purchase.

The Buzz About Bees ... Bee Better Certification Coming Soon

Bees are important for the environment. I read an article once that said that bees are responsible for about every third bite of food we take! Unfortunately, the bee population is in decline. People need to be aware of the importance of bees in our food chain. WE NEED BEES!

Bees Provide People With MORE Than Honey
Bees are hard workers. For many of our favorite crops to develop, they need bees to help in the germination process. If we did not have bees, we would not have apples, melons, squash, almonds, or broccoli.

Protect The Bees, Plant Pollinator Friendly Plants
Over the past several years, large numbers of hives have diminished. Honey bees provide a key service to our agricultural production. You can help the honey bees through careful planting in your garden.

• Spring flowers that bees are drawn to include: crocus, hyacinth, borage, calendula, and wild lilac. 
• Summer flowers that bees feast on include: cosmos, echinacea, snapdragons foxglove, and hosta. 
• Late summer and early fall flowers that bees like include: zinnias, sedum, asters, witch hazel, and goldenrod.

Purchase Products Labeled Bee Better Certified
Be an informed consumer and look for the new labeling "BEE BETTER CERTIFIED" that will be available soon. The new label will help guide you in choosing ethical, environmentally-sound products: a certification for foods produced on bee-friendly farms. "The pillars of the program are: dedicating a minimum 5 percent of land to providing habitat—meaning abundant sources of pollen and nectar, such as hedgerows or flowering cover crops; providing nesting sites for pollinators in the form of (depending on the pollinator species) plants with pity-stems, undisturbed ground and plants butterflies can lay eggs in; and eliminating or minimizing the use of chemical pesticides" (Cernansky, Delicious Living).

Yes, You Can Make A Difference
Plant flowers that attract bees, purchase products labeled BEE BETTER CERTIFIED, and avoid using neonicotinoids in your gardening.

For more information, read the Delicious Living's Article "Be Better Certified" Could Help With Pollinator-Friendly Choices and the BBC Article Would We Starve Without Bees.