Patients with type 2 diabetes that were treated with a weekly injection of the breakthrough drug Semaglutide were able to achieve an average weight loss of nearly 10kg, according to a new study.
* This article was originally published here
Wednesday, March 3, 2021
10 Healthy Gluten-Free Dessert Recipes
Is your sweet tooth calling? I’ve rounded up 10 healthy gluten-free dessert recipes that will satisfy any craving.
You all know it’s rare to have a day go by that I don’t treat myself to something sweet. I fill up on greens and protein, but I love a healthy dessert. Whether you’re looking for a celebratory recipe or just need something to satisfy your sweet tooth, I’ve rounded up 10 healthy gluten-free dessert recipes that are to die for.
From chocolate almond coconut bites to crunchy strawberry truffles and our go-to chocolate chip cookie recipe, there is something for everyone. You’ll notice that all of these recipes contain chocolate… because let’s be real, what’s dessert without chocolate!? Enjoy!
10 Healthy Gluten-Free Desserts
1. Crunchy Almond Butter Chocolate Bars
These crunchy almond butter chocolate bars are a quick and healthy dessert or treat idea. They’re gluten-free, only take 10 minutes of active prep, and can be easily tweaked for my vegan friends.
2. Collagen Protein Brownies
These gluten-free and dairy-free brownies are packed with protein and healthy fats. They make an awesome healthy dessert, and have a fudgy texture. You’ll love them!
3. Chocolate Peanut Butter Protein Cookie Cake
This healthy COOKIE CAKE has a bonus dose of protein and healthy fats. It’s gluten-free, low in sugar, and… it’s a cookie cake. So, you need this.
4. Crunchy Chocolate Strawberry Truffles
Everything about these truffles is perfect: they’re crunchy, sweet, and taste extremely decadent – even though they’re pretty low in sugar.
5. Gluten-Free Chocolate Chip Cookies with Avocado Oil
The avocado oil gave these cookies a light, beautiful texture (they’re perfectly soft and chewy), plus a dose of heart-healthy fats. These cookies take about 10 minutes to put together, and are kid-approved.
6. 4-Ingredient Samoas via Eating Bird Food
Healthy and simple (but incredible!) 4-Ingredient Samoas that might just taste better than the real deal. Shh… don’t tell the Girl Scouts. Vegan, gluten-free and paleo-friendly.
7. Salted Almond Chocolate Bark via Kath Eats
Talk about an easy recipe! Simply use the microwave to melt chocolate, sprinkle with your toppings, and you’re good to go. Tip: cut the bark into big and small pieces so you have options when the chocolate craving hits.
8. Dark Chocolate Almond Coconut Bites via Making Thyme For Health
All you need is 8 ingredients to make these decadent chocolate bites that taste just like an Almond Joy!
9. Grain-Free Peanut Butter Cup Cookies via Ambitious Kitchen
The best grain free peanut butter cup cookies made with a mix of almond flour and coconut flour and topped with dark chocolate peanut butter cups. These healthy peanut butter cup cookies are naturally sweetened with coconut sugar and pack tons of amazing peanut butter flavor!
10. Chocolate Chip Espresso Banana Bread Muffins via PaleOMG
Made with almond butter and coconut flour as the base, these banana bread muffins with espresso powder make for the perfect afternoon pick-me-up.
What healthy treat recipe are you loving lately?
The post 10 Healthy Gluten-Free Dessert Recipes appeared first on The Fitnessista.
* This article was originally published here
Tuesday, March 2, 2021
HigherDOSE Sauna Blanket Review
Sharing my full review of the HigherDOSE sauna blanket and if I think it’s worth it. This post isn’t sponsored, but I use and love this thing SO MUCH. The company generously offered a discount code for you all if you’re interested in trying it! Use FITNESSISTA75 for $75 off at this link (<— affiliate link).
Hi friends! How’s the week going? I hope you’re having a good one so far. Both kids are at school at the same time (Liv is still mostly virtual) and I’m so excited to get some work accomplished and clean up a bit around here. I haven’t cleaned the girls’ closets since March of last year so their closets are packed with toys and clothes that are too small for them. (I used to sort everything quarterly but t’s impossible to donate anything while they’re around because they start digging through the “give away” pile.) I’m also looking forward to a yoga class!
For today’s post, I wanted to share a review of my beloved sauna blanket, the HigherDOSE. Every time I post about this magical wonder on Instagram stories, I’m flooded with questions. I did quite a bit of research before I finally decided to go for it, so I’m breaking it all down in this post.
HigherDOSE Sauna Blanket Review
What is the HigherDOSE sauna blanket and how does it work?
The HigherDOSE sauna blanket is an at-home and portable version of an infrared sauna. It uses infrared heat (which heats your body from the inside out, not the other way around), along with healing tourmaline, clay and charcoal (which generate negative ions). It’s made of nontoxic materials and is extremely low EMF, so it’s not emitting radiation throughout your body while you’re relaxing and sweating.
To set it up, you just unroll the blanket and plug it in! You can easily adjust the heat settings with the remote and I usually give it about 10 minutes or so to heat up.
Benefits of infrared sauna:
Sauna means “bath house” in Finnish and heat as therapy has been used for thousands of years. Infrared technology was born in the late 1800s. Over time, saunas have been used for so many things, including healing and preventing illness, for burial preparation, and for childbirth. (It was fascinating to read a bit about the history of saunas here!) It encompassed the circle of life and heat was thought to be a powerful protective and life-giving force.
Obviously technology has changed a ton since then, but today many people still use saunas for the health and restorative benefits. It can potentially help with aging, illness, detoxification, healthy skin, anxiety, muscle soreness, and mood. Not everyone is on board with the detoxification aspect (some say it’s a myth, but I’m a huge believer in the detoxifying power of a good sweat) and I notice that it makes my skin glow, my mood is improved, and I feel zen and relaxed when it’s a regular part of my routine.
(All wrapped up and sweating like a happy Chipotle burrito.)
Here are some pros and cons about the HigherDOSE option:
Pros:
– It’s small and portable!! I would LOVE to have a full-sized infrared sauna in our house, but we have zero room here. It would be something weird I’d have to build into the closet. I also thought about a backyard option but when you live in AZ, the thought of a snake or scorpion making its way into the sauna is a very real fear. This gives you the same infrared benefits but it’s small, compact, and you can move it around easily. I typically use it on the floor of my office or in the living room.
– It feels AMAZING. I’m borderline addicted to how great it makes me feel and could use it every single day. (I usually have time to do it 3-4 times a week, usually after I get the crew to bed!) I love a serious sweat and it just fills me with endorphins. My skin looks brighter after I use it, I sleep like a baby, and I haven’t noticed any muscle soreness even though I’ve been pushing it with my strength workouts.
Cons:
– I’ve come back to this post three times and still can’t think of any. I’ve been extremely happy with it and haven’t found any issues or pain points.
Tips for using the HigherDOSE Sauna Blanket:
When you use the blanket be sure the read the instruction manual and guidelines, but these are just some of my tips:
– Plug it in and let it heat up for about 10 minutes. Make sure it’s on a flat, fireproof surface.
– Figure out your sauna outfit of choice. They recommend being fully clothed in the blanket with lightweight and breathable options. I wear lightweight cotton jogger pants, a tank with a long-sleeved tee over it, and full socks. I also put a washcloth under my tailbone or my booty gets too hot from pressing against the blanket on the tile.
– Find something to entertain you during your sauna time. It’s very hard to read a book because you don’t want to keep sliding your arms out to turn the page, but a TV show or movie, audiobook or podcast all work well.
– Sweat it out! You can play around with the heat settings and time to see what works best for you, and I recommend working your way up instead of starting too hot or too long. My sweet spot is 30 minutes at level 7. (I always set a timer on my phone so I don’t fall asleep!)
– After I get out of the blanket, I open it up to start drying, and hop in the shower. After I shower, the blanket has cooled down a bit so I can thoroughly clean it with one of these wipes. These are the same cleaning wipes I use for the Peloton!
– I let it dry completely before folding it and sliding it under my bed to store. (Make sure the cord isn’t wrapped or bundled when you store it. Try to keep it lightly looped.)
That’s it! If you decide to try it out, use the code FITNESSISTA75 here for $75 off.
So tell me friends: are you a sauna fan or not so much?
What’s your #1 fave way to unwind?
xo
Gina
The post HigherDOSE Sauna Blanket Review appeared first on The Fitnessista.
* This article was originally published here
Monday, March 1, 2021
February 2021 reads
Hi hey hello! Happy Monday! How was the weekend? Ours was great. We had a little dinner date with Liv while P was at a friend’s house, and also went to the desert museum. I hope you had a fun and relaxing weekend, too.
For today’s post, I’m sharing my February books recap! One of my big goals for New Years was to read at least three books per month: one fun/fiction, one personal development or nonfiction, and one that has to do with health or fitness. (Here’s what I read in January!)
Quite a few friends out there have asked me how the heck I make time to read (especially with the kids home from school all the time and a husband who travels frequently), so here are some of my hacks:
– Make it non-negotiable. I set aside at least 30 minutes per day to read, and it’s usually right before bed. It cuts into my limited late-night TV time, but I find that it’s the perfect way to wind down from the day. I also sit with each girl for 15 minutes or so after we read books together, so I sit at the base of their bed with my book and a tiny flashlight during those 15 minutes.
– Read when you’re around the kids. Like many of you, things are nonstop around here from the moment the kids wake up until they go to bed. While they’re playing together or watching a show, I’ll pick up my book and read for a bit. I think it’s good for them to see me reading, and while it’s a bit stressful when I’m surrounded by clutter and could be doing chores, I’ve been trying to let it go. No one sees our house right now, anyway.
– Embrace the one headphone life. While I’m doing chores or if we’re out on a walk, I have one headphone in playing an audiobook. (One headphone out so I can still hear what’s going on in the world around me and if the kiddos need me for anything.) I’ve preferred the audio format for the personal development and nonfiction books because it’s so enjoyable to hear the author speak. I think I get more out of it this way, and it’s become my favorite way to multitask.
Here’s what I read and listened to in February!
February 2021 reads
1. The Huntress by Kate Quinn
This was a book I started months ago that I would pick up and put down in spurts. I didn’t find it as compelling as The Alice Network (by the same author), but in the end, I really enjoyed it. It’s the type of book where you know what’s going to happen pretty much from the beginning, but the climax unfolds in a surprising way. While it was a bit slow, I loved the movement between eras and characters to comprise the entire story. If you’re a sucker for historical fiction, I’d recommend checking it out.
Here’s a synopsis from Amazon:
Bold and fearless, Nina Markova always dreamed of flying. When the Nazis attack the Soviet Union, she risks everything to join the legendary Night Witches, an all-female night bomber regiment wreaking havoc on the invading Germans. When she is stranded behind enemy lines, Nina becomes the prey of a lethal Nazi murderess known as the Huntress, and only Nina’s bravery and cunning will keep her alive.
Transformed by the horrors he witnessed from Omaha Beach to the Nuremberg Trials, British war correspondent Ian Graham has become a Nazi hunter. Yet one target eludes him: a vicious predator known as the Huntress. To find her, the fierce, disciplined investigator joins forces with the only witness to escape the Huntress alive: the brazen, cocksure Nina. But a shared secret could derail their mission unless Ian and Nina force themselves to confront it.
Growing up in post-war Boston, 17-year-old Jordan McBride is determined to become a photographer. When her long-widowed father unexpectedly comes home with a new fiancée, Jordan is thrilled. But there is something disconcerting about the soft-spoken German widow. Certain that danger is lurking, Jordan begins to delve into her new stepmother’s past – only to discover that there are mysteries buried deep in her family…secrets that may threaten all Jordan holds dear.
2. Greenlights by Matthew McConaughey
I had a feeling I was going to love this one, and it blew me away. I listened to it via Audible and highly, highly recommend the audio version. His voice is just a treat. (Let’s be real. Everything about Matthew McConaughey is a treat.)
This book is part memoir and autobiography, part personal development and motivation. The premise is based on the idea of greenlights: when we’re coasting through life and everything feels effortless and easy. Even when things are difficult, opportunities are slashed, or we’re hit with trauma or grief, it’s a red light, but we live with the hope and confidence in the fact that eventually it will turn green. He shares some of his green light and red light moments, including an insane yearlong trip to Australia, that one time his dad put his pet cockatiel in his mouth to revive him, how he became famous, glimpses into his marriage, poems and prescriptions for life, and so much more. I snickered to myself and giggled, swooned, and cried a little. SO many emotions in this book.
Here’s the synopsis from Amazon:
I’ve been in this life for 50 years, been trying to work out its riddle for 42, and been keeping diaries of clues to that riddle for the last 35. Notes about successes and failures, joys and sorrows, things that made me marvel, and things that made me laugh out loud. How to be fair. How to have less stress. How to have fun. How to hurt people less. How to get hurt less. How to be a good man. How to have meaning in life. How to be more me.
Recently, I worked up the courage to sit down with those diaries. I found stories I experienced, lessons I learned and forgot, poems, prayers, prescriptions, beliefs about what matters, some great photographs, and a whole bunch of bumper stickers. I found a reliable theme, an approach to living that gave me more satisfaction, at the time, and still: If you know how, and when, to deal with life’s challenges – how to get relative with the inevitable – you can enjoy a state of success I call “catching greenlights”. So I took a one-way ticket to the desert and wrote this book: an album, a record, a story of my life so far. This is 50 years of my sights and seens, felts and figured-outs, cools and shamefuls. Graces, truths, and beauties of brutality. Getting away withs, getting caughts, and getting wets while trying to dance between the raindrops. Hopefully, it’s medicine that tastes good, a couple of aspirin instead of the infirmary, a spaceship to Mars without needing your pilot’s license, going to church without having to be born again, and laughing through the tears. It’s a love letter. To life. It’s also a guide to catching more greenlights – and to realizing that the yellows and reds eventually turn green, too. Good luck.
3. Eat Smarter by Shawn Stevenson
Shawn Stevenson is my #1 favorite podcast host, so I was obviously excited to read this one. It also far surpassed my expectations. As you can probably guess, I’ve read a lot of “diet” and health books in my life. Some have been cringeworthy to the max, while others have inspired me to make positive changes in my personal routine and share new knowledge with clients. This is one of those books! I love that he goes into the science and the WHY behind his recommendations, and shares tips and strategies for fueling for longevity and optimal health. I also appreciate the fact that many times he mentions that diets shouldn’t be one size fits all. It’s up to you to experiment with different strategies and find the methods that resonate best with your unique body.
With his funny one-liners and conversational way of explaining some intense science-y stuff, Shawn shares optimal foods and how they impact our sleep, hormones, longevity, and fat loss. The book also includes a 30-day sample meal plan and recipes. I only wish that the book had more recipes!
Here’s a bit more about Eat Smarter:
Food is complicated. It’s a key controller of our state of health or disease. It’s a social centerpiece for the most important moments of our lives. It’s the building block that creates our brain, enabling us to have thought, feeling, and emotion. It’s the very stuff that makes up our bodies and what we see looking back at us in the mirror. Food isn’t just food. It’s the thing that makes us who we are. So why does figuring out what to eat feel so overwhelming?
In Eat Smarter, nutritionist, bestselling author, and #1-ranked podcast host Shawn Stevenson breaks down the science of food with a 30-day program to help you lose weight, reboot your metabolism and hormones, and improve your brain function. Most importantly, he explains how changing what you eat can transform your life by affecting your ability to make money, sleep better, maintain relationships, and be happier. Eat Smarter will empower you and make you feel inspired about your food choices, not just because of the impact they have on your weight, but because the right foods can help make you the best version of yourself.
So, tell me, friends: what did you read in February? Anything you loved?? Do you tend to prefer physical books, audio, or digital (like Kindle)? I like audio and Kindle the most because I can take them anywhere on my phone, but really prefer the feel (and smell!) of a real, paper book.
Have a happy Monday and thanks for stopping by the blog today!
xo
Gina
The post February 2021 reads appeared first on The Fitnessista.
* This article was originally published here
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