Easy Homemade Peanut Butter

Homemade-Peanut-Butter
This homemade peanut butter is smooth, creamy, and made in just 5 minutes! Store the jar in the refrigerator to ensure the texture stays as thick as possible. The peanut butter should last for up to 2-3 months if stored in the refrigerator.
Yields: 1 cup + 2 tablespoons
Ingredients
  • 2 cups (299g) peanuts, dry roasted unsalted
  • ¼ – ½ tsp salt (season to taste)
Add the peanuts to a blender, and turn on the blender to its low speed. After the peanuts are completely broken down and begin to turn creamy (about 2-3 minutes), turn the blender to its medium speed. Continue blending until the peanut butter is completely smooth.(see notes for chunky)  Add the salt, ¼ teaspoon at a time, and blend for 20-30 seconds, tasting after each addition (season to taste). Transfer the peanut butter to a jar, and chill for at least 8 hours or overnight to achieve the traditional thick peanut butter texture.
Notes:  You can also opt to use roasted and salted peanuts if you prefer. Adjust the amount of salt accordingly to suit your tastes.
This recipes is: gluten-free, vegan, clean eating, low carb, sugar-free.
You can also make this peanut butter chunky by blending until completely mixed but chunks of peanuts still remain.
peanutbutter

Individual Phyllo Apple Cups

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Candy apples are a decadent fall treat, but they’re loaded with sugar and calories. These rehabbed apple cups taste just as indulgent with all the gooey, seasonal goodness of fall, but contain just 144 calories a serving — that’s half the calories of a candy apple. Plus, the perfectly portioned apple cups are not only easier on your waistline, but on your teeth as well!

Serves 12

Ingredients:

Non-stick cooking spray
2 pounds Granny Smith apples, peeled, cored, and cut into ½-inch chunks
1/3 cup dried cranberries
Juice and finely grated zest of 1 lemon
2 tablespoons agave nectar
2 teaspoons freshly grated ginger
1 teaspoon ground cinnamon
½ teaspoon allspice
3 tablespoons butter, melted
2 tablespoons water
4 (9×16) sheets phyllo pastry, thawed
1 cup fat-free vanilla frozen yogurt

Directions:

Preheat the oven to 350°F. Coat a standard muffin pan with nonstick spray. Set aside.

In a large pot, combine the apples, cranberries, lemon juice, zest, agave, ginger, cinnamon and allspice. Cook over medium heat, stirring occasionally, until the juices in the pot thicken and very little syrup remains, about 10 minutes, set aside to cool.

In a small bowl, mix the melted butter and water. Unfold the phyllo, lay one sheet on a cutting board, and brush the dough with the melted-butter-water mixture — be sure to keep the pastry you are not working with covered with a damp towel to prevent it from drying out. Repeat three times, stacking the layers of dough on top of each other so that you have four layers.

Cut the stack of phyllo sheets three times crosswise and then cut again lengthwise twice so you have 12 even squares. Lay the phyllo squares in the wells of the muffin pan and gently press them into the cups, letting the edges fold and overlap naturally.

Spoon ¼ cup of cooled apple mixture into the phyllo cups. Bake for 12 to 15 minutes or until nicely browned. Let the apple cups cool in the pan before trying to remove them. Serve warm with a small spoonful of frozen yogurt.

Nutrition info. (per serving): Calories: 144, Total fat: 4 g, Saturated fat: 3 g, Cholesterol: 8 mg, Sodium: 74 mg, Protein: 2 g, Fiber: 4 g, Carbs: 27 g

source

Tart Cherry Juice

Tart cherry juice is one of the alternative juices often called upon to treat medical conditions, which is popular today. It is quite tasty and has a number of benefits for the body that helps to treat various health issues. Selecting the right cherry is necessary for you to feel the full benefits for your health.

Below we have posted a video further explaining the benefits of cherries along with a delicious sparkling cherry juice recipe!

Sparkling Cherry Juice (from Sour/Tart Cherry Juice Concentrate)

Healthy Tart Cherry Juice

Tart Cherry Juice

I make tons of this concentrate every cherry season and it lasts me for the greater part of the year. The concentrate will easily freeze and if you like to make things simple (like I prefer) you can use your ice tray to make instant serves ready to go when you want. Just drop a cube into your glass and add your sparkling water and your all set. Easy & yum!

Ingredients
1 pound sour cherries, washed and pitted * see notes
2 pounds sugar
1/2 pint water
Sparkling water

Place the cherries in a saucepan off the stove, pour the sugar over the top and let them sit for 2 hours. Add the water, and stir to mix the cherries, sugar and water together until the sugar dissolves.

Bring the cherry mixture to a boil, reduce the heat and simmer for 15 minutes. Strain liquid into another pan, pressing cherries with a spoon to extract all the liquid, and discard the cherries. Simmer the liquid over low heat until it is syrupy and coats the back of a spoon. Remove from heat and let cool. Pour syrup in a jar and store in the refrigerator.

To serve, place 1 to 2 tablespoons of syrup in each glass, fill glasses with chilled sparkling water and stir to mix.

*note:
If you’re interested in trying cherry juice to help with your symptoms from gout, arthritis, or other ailments, you may be wondering what the difference is between sour (tart) cherry vs black cherry juice. The main compound in cherry juice that benefits us is made up of Anthocyanins. While present in all variety of cherries, Anthocyanins are more highly concentrated in the sour (tart) cherry and black cherry varieties.
There’s one camp that prefers black cherries and another that recommends sour (tart) cherries for their ability to reduce uric acid levels and lessen the pain and inflammation of gout. Both work, but it seems that sour cherries are more highly favored by natural health practitioners and slightly more effective. Expect to see results within less than 24 hours.

Top 11 Most Common Nutrition Mistakes and How to Avoid Them

Girl Eating Burger While Holding an AppleNutrition is full of misinformation.

Everyone seems to “know” what is right, most often based on zero evidence.

Here are the top 11 most common nutrition mistakes that people keep repeating.

1. Drinking Fruit Juice

Fruit juice isn’t always what it seems to be.

It is often little more than water mixed with sugar and some kind of fruit concentrate.

In many cases, there isn’t any actual fruit in there, just chemicals that taste like fruit.

But even IF you’re drinking real, 100% fruit juice, it is still a bad idea.

That’s because fruit juices like orange juice have just about the same amount of sugar as Coca Cola and Pepsi!

Fruit juice is like fruit, except with all the good stuff removed.

There is no fiber, no chewing resistance and nothing to stop you from downing massive amounts of sugar.

While whole fruits take a long time to eat and digest, it is easy to consume large amounts of fruit juice in a short amount of time. One glass of orange juice can contain the sugar equivalent of several whole oranges.

If you’re healthy, lean and active or you just ran a marathon, then you can probably tolerate fruit juice and other sources of sugar without problems.

However, the majority of people would do best minimizing all rapidly digested sugars, which can lead to insulin resistance and all sorts of serious diseases down the line (1, 2, 3, 4).

So… eat your fruit (unless if you’re on a low-carb diet, which may require moderating them) but avoid fruit juice like the plague.

Bottom Line: Most fruit juices contain as much sugar as sugar-sweetened beverages. It is best to avoid them and choose whole fruits instead.

2. Not Reading Labels

Boy Eating a Sandwich

Many of the marketers at the junk food companies are shameless liars.

They tend to put highly misleading labels on foods… convincing health conscious people to buy unhealthy junk foods for themselves and their children.

Because most people don’t know much about nutrition, they repeatedly fall for labels like “includes whole grains,” “low-fat” or “contains Omega-3s.”

Adding small amounts of healthy ingredients to an unhealthy, highly processed food does not make it healthy.

For example, tiny amounts of Omega-3s are not going to make up for the fact that a food contains large amounts of sugar.

So… it is important to read labels. Even health foods can contain sugar, refined wheat and other very harmful ingredients.

This also applies to children’s foods that are marketed as healthy… do NOT trust the food manufacturers, READ the label.

Bottom Line: It is important to read labels, even “health foods” can contain nasty ingredients like added sugar.

3. Eating Whole Wheat

Bread

Awareness of the harmful effects of refined wheat has increased dramatically in the past few decades.

However, whole wheat is often mistakenly assumed to be healthy.

The problem is that whole wheat usually isn’t “whole” … the grains have been pulverized into very fine flour.

This makes the grain rapidly digestible and it can spike blood sugar just as fast as its refined counterpart (5).

Wheat also contains large amounts of gluten, a protein that many people are sensitive to and can contribute to various adverse effects like digestive issues, pain, fatigue and stool inconsistency (6, 7, 8, 9).

There are also multiple studies linking wheat consumption to serious diseases, including schizophrenia, autism and cerebellar ataxia. One study shows a dramatic increase in cholesterol for people eating whole wheat (10, 11, 12, 13).

Saying that whole wheat is better than refined wheat is like saying that filtered cigarettes are better than unfiltered cigarettes.

Using that same logic, everyone should be smoking filtered cigarettes for the health benefits. It doesn’t make sense.

Bottom Line: Whole wheat is often mistakenly assumed to be healthy, but studies show that it can contribute to various symptoms and health issues.

4. Not Focusing on Real, Unprocessed Foods

When it comes to optimal health, people tend to get lost in the details. They miss the forest for the trees.

Even though “nutrition” as an academic discipline can be incredibly complicated, eating healthy can and should be simple!

High Protein Foods

Keep in mind that humans and pre-humans have managed to survive and be healthy for millions of years.

Yet, we only learned about calories, vitamins, macronutrients and all that stuff very recently. Knowing about this stuff has NOT made us healthier.

What healthy, non-industrial societies that maintain excellent health all have in common is that they eat real, unprocessed foods that resemble what they looked like in nature.

Multiple studies have examined such societies and noted almost a complete absence of Western, lifestyle-related diseases like obesity, type II diabetes and cardiovascular disease (14, 15).

If it looks like it was made in a factory, don’t eat it!

Bottom Line: It is most important to simply eat real, unprocessed foods. Avoid stuff that looks like it was made in a factory.

5. Not Eating Enough Protein

Meat

The health authorities advocate a relatively low protein intake.

They say that we should aim for about 56 grams per day for men and 46 grams per day for women.

However, even though this meager intake may be enough to prevent downright deficiency, it is not enough for optimal health.

Studies show that a higher protein intake can be beneficial for body composition, especially in people who are physically active (16, 17).

Protein is also by far the most satiating macronutrient and your body expends quite a few calories metabolizing it. For this reason, adding protein to your diet can help you lose weight without even trying (18, 19, 20).

Bottom Line: Most people aren’t getting enough protein in their diet. Increased protein can enhance fat burning, reduce appetite and improve health in various ways.

6. Being Afraid of Eating Fat

Back in the 60s and 70s, many scientists believed that saturated fat was a leading cause of heart disease.

This idea formed the foundation of the low-fat, high-carb diet… which has been recommended to all Americans since the year 1977.

Boy Eating Salad

Since then, multiple studies have shown that the low-fat diet simply does not work. It doesn’t lead to weight loss or a lower risk of heart disease or cancer (21, 22, 23).

In the past few decades, many studies have examined the health effects of saturated fats.

They consistently show that these fats are harmless. They raise HDL (the “good”) cholesterol and change LDL (the “bad”) to a benign subtype. Saturated fat does NOT raise your risk of cardiovascular disease (24, 25, 26, 27).

The fats to avoid are man-made trans fats and refined vegetable oils like corn, soybean and others.

There is no reason to avoid foods that are naturally high in saturated fat. This includes butter, coconut oil, eggs and red meat… these foods are perfectly healthy!

Bottom Line: Studies show that saturated fat is harmless and that the low-fat diet pushed by the mainstream nutrition organizations doesn’t work.

7. Throwing Away The Egg Yolks

Chicken and Egg, Smaller

“When life gives you eggs, you eat the damn yolks.”
– Mark Shields.

Nutrition professionals have an excellent track record of demonizing perfectly healthy foods.

Probably the worst example of that is eggs… which happen to contain a large amount of cholesterol.

Because of the cholesterol, people have been advised to reduce their consumption of eggs.

However, studies show that cholesterol in the diet doesn’t really raise cholesterol in the blood and that eggs do NOT increase your risk of heart disease (28, 29, 30).

What we’re left with is one of the most nutritious foods on the planet. Eggs are loaded with vitamins, minerals, quality protein, healthy fats and various nutrients that are important for the eyes and brain (31, 32).

Keep in mind that this applies to whole eggs only. The yolk is where almost all the nutrients reside, the white contains nothing but protein!

Throwing away the yolks and eating only the whites is just about the worst thing you could do.

Bottom Line: Eggs are incredibly nutritious, but most of the nutrients are found in the yolk. Despite being high in cholesterol, eggs do not raise the bad cholesterol in the blood or your risk of heart disease.

8. Thinking That All That Matters is Calories

Apple And Calculator

There is a large misconception that all that matters for weight (and health for that matter) is calories.

Even though calories (the energy we take in and expend) are important, they are far from being the only thing that matters.

The truth is that different foods and macronutrients go through different metabolic pathways and can affect hunger and hormones in different ways (33, 34, 35).

Even though simple calorie counting and portion control work for a lot of people, many others fail using these methods.

For some people, it is much better to focus on the right foods and macronutrients to optimize your hunger and hormones to make your body want to lose weight.

Eating less sugar and carbohydrates with more protein and fat can help you lose weight without counting a single calorie (36, 37).

Bottom Line: Weight loss and health are about much more than just calories. Different foods affect hunger, hormones and health in vastly different ways.

9. Cutting Back on Sodium

The nutrition organizations consistently tell us to reduce sodium in the diet.

This is supposed to lower blood pressure and reduce our risk of heart disease.

Woman in Salty Sea

However, this doesn’t actually work.

Even though sodium restriction can cause mild reductions in blood pressure, studies show that this doesn’t lower the risk of heart disease, stroke or death (38).

Restricting sodium too much can even lead to adverse effects such as insulin resistance, as well as elevated cholesterol and triglycerides (39, 40, 41).

The biggest source of sodium in the diet is processed food. If you’re already avoiding highly processed foods, then there’s no reason not to add some salt to your foods to make them palatable.

If the “experts” had their way… we’d all be eating bland, tasteless foods with zero evidence that it would actually lead to health benefits.

Bottom Line: Despite being able to mildly reduce blood pressure, sodium restriction doesn’t lead to improved health outcomes. Avoiding salt is completely unnecessary for most people.

10. Eating Too Many Meals

Woman Standing on The Scale, Frustrated

Many people seem to think that it is best to eat 5-6 small meals per day.

They say that you need breakfast in the morning to “jump start metabolism” and then eat regularly throughout the day to “stoke the metabolic flame.”

It is true that eating can raise your metabolic rate slightly while you’re digesting and metabolizing the food

However, it is the total amount of food you eat that matters, NOT the number of meals.

This myth has actually been tested and refuted repeatedly. Controlled trials where one group eats many, smaller meals and the other fewer, larger meals find no difference between groups (42, 43).

The thing is… it’s not natural for the human body to be constantly in the “fed” state.

The human body is well equipped to handle short periods of famine and there are studies showing that a cellular repair process called autophagy starts to occur when we fast for a short while (44).

Bottom Line: Eating so frequently is completely unnecessary and highly inconvenient. There is no evidence that it leads to improved outcomes.

11. Eating Too Many “Health Foods”

Every passing year, more and more people are becoming “health conscious.”

For this reason… the market for so-called “health foods” has grown rapidly in the past few decades.

The marketers have taken notice and brought all sorts of foods that are supposed to be healthy to the market. On these foods, you will find labels like “organic” and “gluten-free.”

The problem with many of these foods is that they usually aren’t healthy at all. Organic sugar is still sugar and gluten-free junk food is still junk food.

It is best to avoid processed, packaged foods… even if they are found in the “health food” aisle.

If the packaging of a food tells you that it is healthy, then it probably isn’t.