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GINGER BREAD MEN

November 28, 2019realadmin_adminNutrition

GF and refined sugar free. Children friendly as well as adult friendly at the same time #winning

SERVES 10

INGREDIENTS

  • 280 g (2 ¾ cups) almond meal
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground ginger
  • ½ teaspoon gluten free baking powder
  • 4 (60 g) fresh soft pitted dates
  • 50 ml extra virgin olive oil, macadamia oil or coconut oil
  • 40 g raw honey, maple syrup, molasses or brown rice syrup
  • 1 teaspoon vanilla bean extract
  • 1 egg white

METHOD

  1. Combine almond meal, baking powder, dates and spices in a food processor.
  2. Process until combined and mix is crumbly.
  3. Add olive oil, honey (+molasses if using), vanilla + egg white.
  4. Process again until a soft dough forms.
  5. Remove the dough and flatten down slightly between 2 pieces of  grease-proof paper (baking paper) – about 3 mm thick.
  6. Refrigerate for 1 hour to allow the dough to firm up. If in a hurry, place in the freezer for 20 minutes.
  7. Cut out into shapes with a gingerbread cutter and place cookies onto a baking tray lined with baking paper.
  8. Bake at 150 C for 30 minutes or until golden.
  9. Remove from the oven and cool. Decorate as you like… I iced mine with melted DF white chocolate.

CALORIES PER SERVE = 236

PROTEIN 7.3g

CARBS 6.9g

FATS 20.3g

SUGARS 6.5g – natural occurring sugars

Let’s compare this to an “average” gingerbread cookie.

Store brought ginger bread man

CALORIES PER SERVE = 226

PROTEIN 4g

CARBS 43g

FATS 40g

SUGARS 18g – refined sugars

As you can see the macronutrients are completely different and the store brought ginger bread men are a lot higher in carbs and fats and lower in protein. And as for the sugar content that is alsoI know which one I would prefer.

Tags: #healthcoach, #healthyliving, #hillsdistrict, #hillsdistrictmen, #hillsdistricwomen, #nutritioin, #strengthtraining, #wellnesstips, Health, healthy, recipes, Yoga
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The 3 most effective stress management strategies The 3 most effective stress management strategies

Stress is not just emotional but it can also be physical. There comes a point where your physical body can be just stressed and tired. So here are 3 of the most effective ways to manage emotional stress as well as physical stress anyone can use. 

1. MEDITATION. At first meditation seems daunting and pointless to some. However it can be an awesome way to give your body both a mental and physical reset from day to day life. Having a crazy day at work just to get home to an even busier family life can be strenuous on the body and mind. So taking 5-10 minutes to just find a quite place where you can just sit relax and breathe. You don’t have to be an expert at MEDITATION to give it a go and feel real benefits just from a few minutes. 
2. SLEEP. Getting a good nights rest sounds so simple but it could be the difference between you being or not being stressed. In the world today we are always go go go and sometimes it’s hard for people to stop their day early to get to bed at a reasonable hour, but SLEEP is an integral part of stress management for everyone. So to put it simply focusing on getting a good 7-8 hours of straight sleep can help anyone manage their levels of both physical and emotional stress. 
3. WALKING OUTSIDE. Just the act of being OUTSIDE during the day or even at night can calm a persons stress. Add in the benefits of WALKING and you have the ultimate stress reliever. Having a long stressful day? Head OUTSIDE and get some fresh air.

Finding time in your day for at least one of these strategies might just change your attitude for the rest of the day. Becoming less stressed is always a positive and their is no harm in trying 1 if not all 3 of these strategies during your day. 

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🍇The importance of adding plant matter to your 🍇The importance of adding plant matter to your meals🥬

Fruits and vegetables pose many health benefits and play a crucial role to living a healthy lifestyle. It is essential that we are adding plant matter to all of our meals because;

🍆They provide colour and texture and make the food we are eating more appealing.
🥦Fruits and vegetables are convenient and are quick and easy to eat.
🍉Plant matter contains high amounts of fibre which helps keep us fuller for longer and keeps our digestive system happy.
🍌Fruits and vegetables are naturally low in calories which is of more benefit to us as they are nutritionally rich but low in calories.
🌱Plant matter foods contain high amounts of vitamins and minerals which help us stay energised and feel good.
✅Eating the right amount of fruits and vegetables can help to reduce your risk of lifestyle diseases.

So start of by adding some greens first to your meals with some fruits in between should help in increasing your plant matter intake and watch you start reaping the benefits.

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Congratulations to this super star 🌟 Joanna B! 
Joanna joined our community a little under 3 months ago, armed with some big strength goals; including performing a bodyweight chin up. This has been the jumping off point for her training plan in which she completes:
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Having never lifted a weight before coming to RFT, in the last week Joanna performed a:
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In under 3 months! This is largely due to her get in and get after it mentality; her determination and curiosity about what her body can do is unmatched and makes her a genuine delight to train.

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Morning’s at RFT 🙌🏼
Coach B xx
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