Fall is here!

Dark Chocolate Oatmeal PUMPKIN Cookies

 

Are you looking for a festive snack or dessert? Are you tempted by the plethora of pumpkin spice lattes, pumpkin rolls, pumpkin flavored...anything?

 

Well, look no further because what I have for you is a healthy take on the popular & quite delicious fall treat; pumpkin cookies!

 

These dark chocolate, oatmeal, pumpkin cookies are moist, dense and full of flavor without all the added fat and calories you'll get from store bought or café made desserts.

 

They are also super easy and quick to make!

 

Here is what you'll need:

 

About 20 minutes time

A craving for something soft and sweet

A friend to share them with (optional)

 

Ingredients:

• 1/2 cup organic pumpkin (not pumpkin pie filling)
• 1 large egg
• 1 teaspoon vanilla extract
• 3/4 cup whole wheat flour
• 1 and 1/2 cup old fashioned rolled oats
• 1/4 cup dark brown sugar (1/2 cup if you want them more like dessert, less like breakfast)
• 1/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 and 1/2 teaspoons cinnamon (or less if you're not a cinnamon freak like me)
• 1/4 teaspoon nutmeg
• 1/4 teaspoon ground cloves
• 1/2 cup semi-sweet chocolate chips

 

Directions:

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or use non-stick cooking spray. Set aside.
2. In a mixing bowl whisk together pumpkin, egg, and vanilla until well combined. In a separate bowl, combine flour, oats, sugar, baking powder, baking soda, salt, spices and chocolate chips. Fold together the wet and dry ingredients until just combined - do not over mix. The cookie dough will be very thick. Taste test the dough and add a pinch of salt if needed.
3. Drop by spoonfuls onto cookie sheets and flatten to the shape you want your cookie. Bake for 10-14 minutes until lightly browned. I always check on them at 6 minutes and turn baking sheet to view progress as the time can vary depending on the moisture in the pumpkin and number of chocolate chips used. Allow to cool on the cookie sheet for at least 3 minutes and transfer to a wire rack.

Store in an airtight container and enjoy within 3-4 days.

 

In Health & Happiness,

Lauren

Chocolate! Delicious. Raw? *Dessert*

Of all the inquiries I got this summer regarding health and wellness, questions about cleanses topped the list. Whether it's to lose weight, incorporate healing foods or increase energy levels, raw food cleansing is a great way to rid your body of harsh chemicals and built up toxins. So, I thought for my next post I'd offer up a delicious RAW CHOCOLATE DESSERT!

A big thanks to my dear friend and fellow Holistic Health Counselor, Ciara Lydon who showed me this recipe! Ciara is a wardrobe therapist & health coach who inspires women to look and feel their very best inside & out. If you are looking for health & style tips, follow her blog here! You won't be disappointed.

Ok, here are the details:

Ingredients

1 3/4 cup walnuts (pecans work too and sometimes I throw sunflower seeds in the mix)

1 1/2 cup dates

1/2 cup raisins
1/3 cup unsweetened cocoa powder
1 tsp pure vanilla extract
2 tsp water

dash of sea salt
Fresh raspberries (or blueberries, strawberries, blackberries...you get the picture)

1. Place nuts & seeds of your choice in a food processor and process until they are well blended. Don't overdo it to where they get too soft. You still want to see bit and pieces of the walnuts in tact.
2. Add the dates, raisins, cocoa powder and vanilla and process until the mixture sticks together. I usually add the ingredients one at a time to avoid excess sticking. Use a spoon to mush the ingredients together between processing. 
3. Add salt & water and process one last time.

Now the fun begins! You can form the "dough" into whatever you want. You can press it onto a plate and make one cake shape or roll it into bite size pieces like I did in the picture above. Decorate with fresh raspberries, mint leaves, powdered sugar or drizzle with agave. It will keep for 4 days in the refrigerator or for 2 weeks in the freezer.

Enjoy & let me know what you think :)

Lauren Hartung

www.HolisticHealthStyles.com

Almond Crusted Tilapia, Spinach & Succotash

It might not be summer quite yet but it sure has been warm here in SoCal! The heat and energy in the air inspired me to cook this high protein and niacin rich meal. Niacin (otherwise known as B3) is important for cell growth and healthy function of the nervous system. I like Tilapia because it's low in calories, fat and sodium! You can try this recipe with pacific cod or halibut as well.

The side dish is summer succotash and it provides fiber, antioxidants & anti-inflammatory benefits to your delicious dinner. Cooking with garlic and olive oil has endless benefits ranging from decreased risk of heart disease & cancer and ability to lower blood pressure & cholesterol!

Almond Crusted Tilapia

Total Time: 25 minutes

Ingredients:

Zest and juice of 1 lemon, divided

1/2 cup sliced almonds, coarsely chopped

1 tablespoon finely chopped fresh dill or 1 teaspoon dried

1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided

1 teaspoon sea salt, divided

Freshly ground pepper to taste

1 pound Tilapia (you can use cod or halibut as well)
4 teaspoons Dijon mustard

2 cloves garlic, slivered

1 pound baby spinach

Lemon wedges for garnish

Recipe

1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
4. Meanwhile, heat the remaining 2 teaspoons oil in pan over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Voila! Enjoy :)

<3

Lauren

http://www.holistichealthstyles.com/

www.twitter.com/holistichartung

Ultimate Energy Bar

Have you ever notice how many added sugars are in breakfast bars? Oftentimes, protein, meal replacement and energy bars have as much sugar, calories & carbs as a Snicker's bar! But, if you're anything like me, you need to have snacks (and even some meals) on-the-go. I wanted to give you a healthy, homemade alternative to the overpriced bars we eat on a weekly basis. This recipe is quick, will last you all week (if not longer!) and delicious!

Xtreme's Ultimate Energy Bar
Wet Ingredients
1-2 banana, mashed
1/2 cup applesauce unsweetened
1/2 leftover sweet potato (cooked) or pumpkin puree

Dry Ingredients
2 cups dry oats
2 tablespoons flax seeds
1/2 cup raisins
1/2 cup sunflower seeds (or chopped nuts)
dash or two of cinnamon

Set your oven to 350 degrees.
Mix banana, applesauce and sweet potato in blender and pour into a large bowl. Mix oats and remaining dry ingredients and combine with wet ingredients. Mix gently with wooden spoon.
Spoon into a 8 x 8 baking dish and press evenly.  Bake at 350 for 20 minutes. Cut into squares.

This is the ultimate energy bar! No refined sugar, protein packed, heart healthy and delicious.

You can add peanut butter, chopped apple, dark chocolate chips or any of your other favorite ingredients to give this energy bar your own touch.

Enjoy :)

<3 Lauren

HolisticHealthStyles

Do you feel like a bottomless pit?

I know we've just begun celebrating spring but let's be honest, at the rates in which time flies, summer is right around the corner! This is right about when people recall their new years resolution to lose 10 lbs or to start working out, which is normally the direct result of envisioning the dreaded first swimsuit appearance. Gyms are packed, protein powders purchased and diets start Monday...diets always start tomorrow.

I'm an advocate of exercise. With our relatively sedentary lives these days, using our muscles, stretching out and moving our bodies is important for balance. But, have you ever noticed that sometimes after a vigorous workout you get home and resemble the Tasmanian Devil tearing through your cupboards and refrigerator? The words 'bottomless pit' come to mind and being able to eat everything in sight sounds like a simple task.

You might be saying, "but Lauren, I just did a really strenuous workout, I deserve to eat whatever I want!" Don't fool yourself. It's very easy undo your workout by overeating. No matter what your reason for the sweat producing exercise regimen, indulging in double the calories you would normally eat is not how you should reward yourself. Try these tips to slow the food craze:

1. Chug a glass of cool water- stay hydrated! It sounds simple but thirst is often mistaken for hunger pangs. Water helps us flush toxins from our bodies. Toxins are naturally stored in fat tissue so as we release toxins from our body, we will start to burn fat. BONUS!
2. Crunch on veggies while prepping your meal- fill up on low calorie, nutrient dense, water rich foods! I like to buy carrots, celery, red peppers (or whatever vegetable you love) and cut them into sticks. Dip them in hummus or salsa for a healthy appetizer so you don't end up eating a half a box of Triscuits or week old leftovers without realizing it.
3. Pack in the protein- this can satisfy your hunger longer than a high carbohydrate diet. Incorporate protein at breakfast, lunch and dinner to ensure you don't ever get ravenous. Protein can reduce hunger on fewer calories, and therefore lead to less food consumption. An increase in protein combined with a reduction in carbohydrates can also stabilize blood sugar levels. *note on protein* this comes in forms other than meat & cheese---try beans, nuts & seeds, seafood and even vegetables such as asparagus & mushrooms.

Ok, now you REALLY have no excuse to skip the heart healthy, calorie burning, pre-summer workouts. Swim, run, bike, walk, rollerblade, whatever...Get to it! I speak lovingly, of course.

*~Lauren~*
Holistic HealthStyles





Want more support to reach your fitness goals, lose weight naturally or increase your energy levels? Contact me for a free health consultation! Lauren@HolisticHealthStyles.com

post inspired by the one the and only m-geezy feingold

Recipe Request from a Triathlete

Baked Stuffed Bell Peppers

Prep Time: 10 minutes
Cooking Time: 30 minutes
Yield: 4 servings

Ingredients:

2 cups cooked brown rice (or quinoa)
2/3 cup crushed walnuts (or almonds)

1 onion, finely chopped
1-2 cloves garlic, finely minced
4 celery stalks, finely chopped

1-2 leaves of swiss chard, finely chopped
4 bell peppers (green, red, or yellow)
1/2 cup parsley, chopped
2 teaspoons olive oil

sea salt to taste

Directions:
1. Sauté onion and garlic with oil for 1 minute.
2. Add celery & chard and sauté for 3 minutes.
3. Mix with remaining ingredients, except peppers and crushed nuts.
4. Preheat oven to 350 degrees.
5. Cut off tops of peppers and scoop out insides.
6. Steam peppers until slightly tender.
7. Fill each with stuffing and top with crushed nuts.
8. Place in casserole dish with 1/8 inch water, bake in oven for 30 minutes and serve.

I made these peppers for a group of triathletes one night and they were asking for the recipe...so here you go guys!

ENJOY :)

Lauren Hartung
Holistic Health Counselor
www.HolisticHealthStyles.com

How to lose things...weight, aches & cravings!

As spring rolls out its tulip displays, we put on our shorts and we start to think about cleaning. The closet, the yard, the basement... the feeling just takes over. We ditch old shoes, worn out clothes and other unnecessary items we've acquired over the winter months. This year, I am cleaning up my physical health like never before and I am participating in Seth Braun’s Integral Cleanse program.  It is about changing your body, your mind and your energy even if you have tried to change your diet and failed in the past.

So many people have asked me about getting beach ready, I'd thought I'd share this with you all!

 

The program incorporates the best health coaching systems so you can:

• Lose weight (even if you hate diets)
• Lose cravings (for sugar, carbs, processed foods, etc)
• Lose aches (you know, the achy back, the stiff joints)
• Lose waking up groggy (and the need for coffee to get movin')

The free preview call: “The Ultimate Nutrition Practice” is on Thursday, April 7th at 5PM PST  Register Here


And don’t worry if you can’t make the live call, register anyway. Seth will send you a recording and information about the full cleanse program.


Seth is one of these people that, in the past, suffered with ill-health, fatigue and depression. He turned it around. Seth has tried all the diets, practices and made the mistakes so you don’t have to. You can read more about Seth, my mentor and business coach, here -> Seth Braun
 
You’ll get tips that can use and implement in your life right NOW. You will get the orientation for the life-changing integral cleanse. Seth will take time to tell you about how cutting edge nutrition research has changed the game about what you need to know to thrive in the next phase of life.
 
Here is what the Integral Cleanse will be:

• Done-for-you plans for each week & day
• 6 weeks of recipes, menus, shopping lists, dining out guides
• 6 one and a half hour Tele-classes, with top health coaches
• 6 one hour nutrition salons tele-classes for participant support and Q&A
• Recordings and Transcriptions of all the calls
• Two and a half hours of one on one coaching
• Grocery Store Survival Guide
• Refrigerator Cliff Notes
• And More!... 

I hope you can make call in with me on Thursday, April 7th at 5pm PST Click Here to Register and Learn More

 

In Health & Happiness,

*~Lauren~*

P.S. Do you know someone else who is struggling with weight or fatigue? Forward this link to them and inspire them to peak health. FREE preview call registration



Lauren Hartung
Holistic Health Counselor
www.HolisticHealthStyles.com