Homemade Halloween Oreos

IMG_2524.JPGWho doesn’t like Oreos? Oreos are delicious! So you probably wouldn’t believe me if I told you I don’t like Oreos. The truth is, I used to LOVE Oreos but I don’t eat them anymore. Why? Because the store bought Oreos are full of artificial ingredients, and quite frankly a chemical mess. So, I have been on a quest to find a “healthier” version that I could prepare at home and…wa-lah! I found this one:


For the cookies:
1/4 cup oat flour
2 tbsp almond flour
1/4 cup cocoa
1/4 tsp baking soda
1 tbsp maple syrup
1 tbsp coconut oil, melted
1 tbsp apple sauce

For the filling:
1 tbsp coconut butter
2 tbsp pumpkin puree
juice from half an orange
stevia to taste


1. In a small bowl mix the dry ingredients for the cookies. Add the rest of the ingredients and combine. A slightly sticky dough should be formed.

2. Roll the dough into a ball, wrap in plastic wrap, and let it chill in the fridge for at least 10 minutes.

3. Preheat the oven to 400F.

4. In between two pieces of parchment paper, roll out the dough evenly and quite thin. Use cookie cutters to cut out shapes. Continue to roll out the dough and cut shapes until as much of the dough is used as possible (if there’s a little extra just eat it).

5. Place cookies on a parchment paper lined baking tray and bake for 5 minutes.

6. Remove from oven and let cool.

7. While the cookies are cooling, prepare the filling by melting the coconut butter and mixing with the rest of the ingredients.

8. To assemble the oreos, spoon some of the filling onto a cookie, spread it out, and place another on top, repeat with the rest of the cookies.

9. Store in an airtight container in the fridge.

Recipe from:


Breast Cancer: How to Reduce Your Risks

With October coming to an end, I wanted to spend a little time discussing healthy ways to lower your risk of breast cancer.

Every woman wants to know what she can do to lower her risk of breast cancer. Some of the factors associated with breast cancer — being a woman, your age, and your genetics, for example — can’t be changed. Other factors — being overweight, lack of exercise, drinking alcohol, and eating unhealthy food — can be changed by making choices. By choosing the healthiest lifestyle options possible, you can empower yourself and make sure your breast cancer risk is as low as possible.

Make Healthy Lifestyle Choices

Here are 5 healthy lifestyle choices you can make
to reduce your own risk of breast cancer:

1. Maintain a healthy weight

Obesity is not just linked to heart disease, diabetes, and stroke, but also to cancer. A recent study presented at the American Society of Clinical Oncology shows that young women who are obese have a 34 percent increased risk of dying of breast cancer. Gaining weight after menopause further increases the risk of breast cancer.

If you have gained weight, losing weight may lower your risk of breast cancer.

2. Add exercise to your routine

Physical activity not only burns energy (calories), but may also help lower the risk of breast cancer, especially for postmenopausal women. This is because exercise may lower estrogen levels, fight obesity and may boost the function of immune system cells that attack tumors. Here is all it takes to get started:

Before you start a new exercise program, see your doctor if you:

*Have been inactive for a long time
*Are overweight
*Have a high risk of heart disease

Include physical activity in your daily routine. All you need is moderate (where you break a sweat) activity — like brisk walking for 30 minutes a day.

Do whatever physical activity you enjoy most and gets you moving. After exercising, think about how good you feel. Use that feeling to motivate you the next time. If you are already physically active, keep up the good work!

3. Limit alcohol intake

You may have heard about research that showed having one serving of alcohol (for example, a glass of red wine) each day improves your health by reducing your risk of heart disease. While that may be true, many studies have also shown that drinking alcohol can increase the risk of breast cancer. In general, the more alcohol you drink, the higher your risk of developing breast cancer. If you drink alcohol, have less than one drink a day. Getting enough folic acid may lower the risk linked to drinking alcohol. Folic acid can be found in multivitamins, oranges, orange juice, green vegetables and fortified breakfast cereals.

4. Limit postmenopausal hormones

IMG_2507.JPG For each year that combined estrogen plus progestin hormones are taken, the risk of breast cancer goes up. Once they are stopped, this increased risk returns to that of a woman who has never used hormones in about five to ten years. Menopausal hormones also increase the risk of other health conditions. Talk to your doctor about the risks and benefits.

5. Breastfeed, if you can


Breastfeeding protects against breast cancer, especially in premenopausal women.

Breast cancer never sleeps and neither will the fight. So, get your pink on for the rest of the year–don’t leave the fight against breast cancer behind in October. Be aware! Be vigilant! Remember it is never too late to start!

1. Know your risk.
2. Get screened.
3. Know what is normal for you.
4. Make healthy lifestyle choices.

Learn more at:


Vegan Pesto

Pesto is an Italian sauce traditionally made from garlic, basil, pine nuts, olive oil, salt and parmesan cheese. Pesto can easily be made vegan by simply replacing the parmesan cheese with nutritional yeast or another cheese-like plant food such as tofu flavored with miso. If you love pesto, you are sure to love this recipe.


2 Cups Basil (tightly packed)
½ Cup Pine Nuts
3 Cloves Garlic
½ Cup Olive Oil
¼ Cup Nutritional Yeast
1 Tablespoon Lemon Juice
1 Teaspoon Salt
Pepper (to taste)

First toast the pine nuts in a skillet until they are lightly browned. It will take about 5 minutes on medium heat, flipping consistently. Then add the pine nuts, garlic, nutritional yeast, and basil to a food processor and begin blending on low speed. Slowly add the oil and pulse until creamy. Then add the lemon juice and pulse again.

Serve on pasta, spread on sandwiches, drizzle over roasted vegetables or bake into bread. Top with fresh ground pepper. This pesto sauce can spice up almost any dish. For an extra touch, top the dish with sun dried tomatoes.



Why is everyone going nuts for coconuts (and its oils)?

IMG_2475.JPGCoconut oil is one of the most unique products on the market right now. Coconut oil isn’t just an awesome tool to cook with but it is also an amazing product to use for beauty purposes. Coconut oil’s main fat is lauric acid, a medium chain fatty acid that positively impacts cholesterol levels. It also contains vitamins E and K, and iron, and has both antimicrobial and antifungal properties.

Here are a few different ways to use coconut oil that will help bring about some amazing benefits to your life!

1. Moisturize your skin.
To keep your skin soft and smooth, swap out your regular moisturizer for coconut oil. Don’t worry, it sinks in pretty quickly and will leave your skin feeling baby-soft.

2. Improve scalp health.
Massage coconut oil into your scalp to fight dandruff and get rid of those pesky flakes!

3. Season cast iron cookware.
Because cast iron pots, pans, and skillets don’t have a nonstick surface, they require a prep step before you can actually use them. Though you can season them with vegetable oil and shortening, you can also coat them in coconut oil.

4. Make your own nut butter.
Who needs store-bought nut butters when you’ve got fresh nuts, coconut oil, a food processor, and some key flavoring ingredients? That’s seriously all you need to whip up the nut butter of your choice.

5. Pop it like its hot.
I’m a big popcorn fan, particularly the homemade kind. The next time you reach for the kernels, opt for cooking them in coconut oil instead of vegetable oil. You’ll get a hint of sweetness with every bite.

What Kind of Coconut Oil Should You Buy?

IMG_2468.JPGIt is recommended that you buy a Coconut Oil that meets these guidelines.

*Extra Virgin

Extra Virgin Coconut Oil is among the healthiest, most versatile dietary oils in the world!

These are just a few of the most popular ways to use coconut oil. There are hundreds of ways to use coconut oil. How do you use coconut oil?


Friday Fitness Tips: 5 Ways to Reduce Body Fat

Got body fat? Here are 5 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 5 strategies are proven to help you slim down quickly!

1. Drink a Gallon of Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.

Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.

2. Do a Variety of Aerobics

IMG_2424.JPGVariety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results.

The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.

3. Cut out Processed Foods

IMG_2428.JPGThis is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.

The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk food you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel. So, cut out the packaged, high carb and high sugar items from your diet and start burning fat!

4. Lift Weights

IMG_2425.JPGYou might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.

The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.

5. Use High Intensity Interval Training (HIIT)

IMG_2427.JPGHIIT is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.

HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.

Don’t hide your muscle underneath layers of body fat. Get rid of the fat and keep it off!


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47 Bikini Competition Bag Essentials (to take Backstage and to the Contest)

Originally posted on GETFOXFIT | IFBB Bikini Fitness Athlete & Kidney Cancer Survivor Lisanne Vos & IFBB Bodybuilder Maarten Vos:

47 Bikini Competition Bag Essentials (

With the Enercup competition just around the corner I thought it was high time to get cracking on the backstage bag list.

Esentials that you need for the competition and throughout the day.

Since we will be backstage for the most part, it’s important to try and have everything you need with you – also saves stress.

So, I have compiled a list below.

Have I missed anything?

Happy to hear your thoughts and comments in the box below :)

  1. Zip lock bags (to put your things in – like your bikini, jewellery, make up etc.  Since they are see-through you can easily find things.)
  2. Bikini
  3. Extra bikini (if you have that)
  4. Posing heels
  5. Extra posing heels (if you have them)
  6. Anti-slip pads for heels
  7. Black robe
  8. Black sweatpants, t-shirt / vest, hoodie
  9. Change of clothes (if you are going out after the show)
  10. Competition jewellery
  11. Make-up
  12. False eyelashes and glue
  13. League / competition…

View original 126 more words


Breast Health: Do You Know How Dense Your Breasts Are?

Do You Know How Dense Your Breasts Are?
No, it doesn’t mean how heavy or firm your girls are. Breast density actually has to do with the tissue in your breasts and how that shows up on a mammogram.

IMG_2397.JPG Breast Density

Breast density is a way to describe the makeup of a woman’s breasts. Dense breasts contain more breast tissue than fatty tissue. Women who have dense breasts have an increased risk of breast cancer. Younger women tend to have dense breasts. As women get older, their breasts become less dense. Dense breast tissue can look white or light gray on a mammogram. Cancer can also look white or light gray. Because of this, dense tissue can “mask” or “hide” a cancer from view on a mammogram. The questions below can help you gather information about breast density so that you can make the right choices for you.

How do I know if I have dense breasts?

Breast density can only be determined by mammograms. It is not related to breast size or firmness. You may think that because your breasts are firm, they are dense; but breast density is not determined by how your breasts feel.

When the radiologist looks at your mammogram, they determine your breast density. There are four categories of breast density. They go from almost all fatty tissue to extremely dense and very little fatty tissue. The radiologist decides which of the four categories (below) best describes your level of breast density.

What should I do if I have dense breast tissue?

If your mammogram report says that you have dense breast tissue, talk with your doctor about what this means for you. Be sure that your doctor knows your medical history and whether there is anything in your history that increases your risk for developing breast cancer.

Currently, experts do not agree what other tests, if any, should be done in addition to mammograms in women with dense breasts. My recommendation is that women speak to their doctors. Ask if your breast tissue is considered dense, and if so, would you benefit from additional testing such as: 3D mammogram (digital tomosynthesis), breast ultrasound, breast MRI.

Women who are already in a high-risk group (based on gene mutations, a strong family history of breast cancer, or other factors) should have an MRI along with their yearly mammogram.

Why is breast density important?

Having dense breast tissue may increase your risk of getting breast cancer. Women who have dense breast tissue (3 or 4) have a higher risk of breast cancer compared to women with less dense breast tissue (1 or 2).

Many states, including California, New York, North Carolina, and Virginia now have laws that require radiologists to contact a woman if her breasts are dense. Where does your state stand?

Be informed about your breast density! Learn more at: