Chocolate Avocado Brownie Recipe

Hello, lovelies! TGIF! As I am attempting to stay healthy this summer, I have also been continuously craving chocolate. Brownies sounded like the perfect solution! As I write this, they are in the oven now, and they smell amazing! 

The best part about these brownies is that they contain much healthier ingredients than traditional brownies. I will admit, they are high in calories, so it's still considered just a treat, but they are dairy free (depending on what chocolate you use), gluten free, and made with healthy fats. 

People tend to turn their heads when introduced to coconut oil because it is high in saturated fat, but it's a special type of saturated fat that is good for you! Nutritionists also recommend consuming some in the morning with a cup of coffee or before a work out.

Avocado is another healthy fat that people will be skeptical about using in a chocolatey dessert recipe. I use it in this recipe because of its creamy texture; consider it a replacement for butter. 

The coconut sugar works the same as conventional sugar, but it's unrefined and won't spike your blood sugar levels. 

Ingredients
1/2 cup coconut oil
1 1/4 cup dark chocolate, preferably dairy free
2 cups coconut sugar
1 cup ground almonds or almond flour
1 tsp baking powder
1 avocado, mashed
3 eggs
Cap full of vanilla extract 
Pinch of salt

Directions
Preheat oven to 350°F, and line a tin with parchment paper.

Put a large saucepan on low heat. Stir in coconut oil and dark chocolate.

Once that's melted, turn off heat. Add coconut sugar, ground almonds, baking powder, avocado, eggs, vanilla extract, and salt into the saucepan. I would recommend mashing the avocado and mixing the eggs together before putting them in the mixture.

Then just pour the mixture from the saucepan into the tin, and pop in the oven for 25 minutes. Bake longer if they are not baked on top, but still nice and soft.

Let cool for 15-20 minutes (if you can wait that long)! 

Serve with frozen yogurt or fruit!

I hope you enjoy this recipe and feel good about eating something so tasty and so healthy too! Let me know what healthy desserts you've been eating!

xx Amanda

Twitter & Instagram: @amanda_wymore

The Background Story to My Health Kick

Hello, lovelies! I certainly hope all is well. Today, I'm going to give you all an idea of why I suddenly started this "health kick" of mine. I feel like I started throwing recipes at you too quickly without giving a purpose. 

I am not in any way trying to persuade you, the readers, to eat the way I am eating, but I want to inform you.

Let's begin!

I started (only recently) to eat healthier after I stepped on the scale after my first year of college and saw my weight. If I'm honest, I gained twenty pounds... TWENTY... 2-0! What happened to that "freshman fifteen" people always talked about? No one said anything about twenty! 

So, twenty pounds later... As you can imagine, I'm not feeling all that great about myself: I feel sluggish and tired, I don't feel comfortable in most of my clothes, and I'm not as motivated to do things with friends anymore. I don't feel comfortable going out in public anymore.

For some odd reason...

our society has been trained to respect the most fit and attractive people. I can't say I fit under that category, not in the slightest. As I am preparing for another year of college, a summer with an internship opportunity, and a life in the professional world, I surely know I want to be respected: as a journalist, as a woman, and as a human being.

I have this urge...

to show you all what I am eating during my "health kick" because maybe some of you feel the same way I do. It is difficult to make a change when you don't know where to start. I for one have asked doctors and nutritionists what the best foods are to be eating and what I can substitute for the bad ones.

I originally was going to...

eat a strictly Paleo diet because it is plentiful in protein and vitamins and no sugar or carbs, but it's just not realistic for my lifestyle. Cooking is not my specialty. You may think differently if you have read any of my recipes, but I share those recipes with you all because they are easy. If Amanda can do it, you certainly can too!

I now have decided to...

eat protein, fruits, and vegetables in the morning. As I type this post for you, I am drinking a smoothie and eating cereal; that sounds like a fairly average breakfast, right? If I'm more specific, however, you might be weirded out at the fact I am drinking a smoothie with both fruits and vegetables, and I am eating a cereal that includes quinoa and chia seeds, which are excellent sources of protein and fiber.

For lunch and dinner, I do try to stick with the Paleo diet requirements, but if I have a little bread or some salad dressing with more than 10 calories in it, I'm not going to kick myself for it. 

1 1/2 cups frozen mixed fruit

A handful of spinach

2 tbsp organic flax chia blend

1 tbsp quinoa

2 cups almond milk

To make this smoothie, throw all ingredients in your blender and blend until smooth. If your mixture is too thick, add more almond milk or water. Then just drink away! 

This is a great "pick me up" in the morning. I feel good drinking this and it keeps me full until lunch.

1 cup Maple Quinoa Clusters with Chia Seeds

1/4-1/2 cup almond milk

I'm sure you all know how to make cereal so I won't go too far into detail about making it.

This is also a great start to the morning. This is such a protein and fiber-filled breakfast and it keeps me full all morning long. It's also great that this cereal is gluten free! 

Call me crazy...

but I'm trying to make this a healthy lifestyle, not a diet. Diets are short term, and they are hard work. Why should I put myself through misery when I am trying to make a fun summer with good experiences and memories? I want to motivate myself to make good decisions for my health. I don't want to stress over something so easy to fix.

I hope you all continue to try my recipes as I post them. I enjoy sharing this journey with you all. Let me know what you are doing to create a healthy lifestyle!

xx Amanda

Twitter & Instagram: @amanda_wymore

Maple Glazed Walnuts Recipe

Hello, lovelies! I hope you are all having a relaxing three-day weekend! To continue this "health kick" I am on, I made this delicious, guilt-free snack given to me by my sister. This is a great source of protein and tastes amazing.

 I actually did this recipe multiplied by 8 because I wanted a large batch to last me through the week. Just keep in mind that this recipe counts as one serving.

Ingredients
1/2 cups raw walnuts
2 tsp maple syrup
1/4 tsp ginger
pinch of salt
pinch of cayenne

Directions
Preheat oven to 350°F and line baking sheet with parchment paper.

Toss all ingredients in large mixing bowl, ensuring the walnuts are evenly coated.

Spread them evenly on the baking sheet.

Bake for 7-10 minute, until aromatic and slightly browned. 

Let cool to room temperature before eating.

I hope you enjoy this simple and tasty snack. What other healthy snacks would you recommend to me? Let me know in the comments!

xx Amanda

Twitter & Instagram: @amanda_wymore

Paleo Meatza Recipe

Hello, lovelies! I hope you're all having a lovely spring day. As I am readjusting back at home, I'm also readjusting my diet. I ate way too much junk and the typical "college food" this year. To turn my diet around, I'm slowly inching my way back to the Paleo diet.

Tonight, I made a "meatza" pizza, which is a regular pizza, but instead of the glutenous bread crust, the base is all meat. It is so easy to make, and it's a guilt free meal.

Yields: 8 pieces

Ingredients

Crust

2 lbs. ground turkey

1/4 cup onion

1 tablespoon garlic

2 eggs

Salt and pepper to taste

Toppings

14 oz pizza sauce

3 cups of mozzarella cheese

1 cup of pepperoni

1 green pepper

1/2 onion

2.25 oz black olives, canned

1 tablespoon oregano

Directions

Preheat oven to 450°F.

Combine ground turkey, onion, garlic, eggs, and salt and pepper in a large mixing bowl. Mix with a wooden spoon, or if you're feeling dedicated, go ahead and use your hands!

Lay a piece of parchment paper over a pizza stone or rimmed baking sheet. Put meat mixture on the parchment paper and flatten with your hands. Regarding the thickness, I prefer a thick crust, but some people like a thinner crust, so press until you are satisfied.

Note: The meat will shrink once baked.

Bake for 20 minutes. While the "crust" is baking, prepare toppings.

Remove meat from oven. Be very careful of the excess juices surrounding the meat. You may need to drain juices before adding toppings.

Drop oven temperature to 350°F.

Add pizza sauce followed by cheese, pepperoni, chopped green pepper and onion, black olives, and sprinkle oregano over the top.

Cook for 10 more minutes or until cheese is melty. 

Cut slices and serve. Devour!

I hope you enjoy this recipe. If you are interested in more Paleo recipes for the summer, let me know in the comments! 

xx Amanda

Twitter & Instagram: @amanda_wymore

The Happy Skin Tag

Hello, lovelies! Well, school is over for the year. I (somehow) completed my first year of college. Yay for less stress! However, my skin is a little hard to get along with because of the stress that correlates with finals week. 

I have had people ask me for an updated skincare routine, but I watched Tanya Burr do a video about her skincare solutions and tips, so I thought this would be a fun way to shake up the usual blog posts. 

Here are the questions to The Happy Skin Tag... and my answers. Enjoy!

How would you best describe your skin?

My skin is quite dry. It always feels tight and I tend to find dry patches on my face occasionally (mostly during the winter). If there is any oil on my face, it most likely will be on my forehead.

What are your main skin care concerns?

I have noticed recently that my skin is getting bumpy and rough. It doesn't have that nice glow I used to be complimented on all the time. It's also not smooth to the touch; it just looks a bit dingy.

What's the weirdest natural ingredient you have used in your skincare routine?

Honey, maybe? I just don't like sticky stuff, especially when I am spreading it all over my face. I don't like it getting in my hair.

How do you describe happiness?

Positivity, bliss, laughter, joy, cheer, peace of mind.

Describe your skincare routine in 5 words.

Wiping away another crazy day.

           OR... rejuvenating, cleansing, softening, simple, fast!

What is your top skin care tip?

Don't put your usual face moisturizer on the "bags" of your eyes. Regular face moisturizers are too heavy for our delicate under eye area, making the bags heavier and more prominent. You should consider getting a different, lighter moisturizer made for under eyes. I've been really loving Estēe Lauder Advanced Night Eye Repair Serum. 

What makes you laugh everyday?

Let's be honest, I'm pretty easily-entertained. Lots of things make me happy and make me laugh. If I had to say anyone, though, I would say Zachary. Even in my worst moods, he can always manage to make me happy again.

What steals your skin's natural radiance?

Sleeping with make up on, lack of sleep, not drinking enough water, and drinking alcohol.

What are your top tips for healthy, glowing skin?

Cleanse, exfoliate (2x weekly), moisturize, and DRINK WATER! These are the easiest things to do to achieve beautiful looking skin.

What's your skin care 101?

8 hours of sleep at night (10pm - 6am are the best!), drink water (I don't think I've stressed that enough), find your best skin routine (they don't have to be complicated).

What's your happy place?

My bed is always a comfortable place to just relax, but just being with the people I love makes me happy too.

I'm still planning to do an "updated skin care routine" post, but hopefully that gave you some ideas on how to improve your skin care routine! Do you have any helpful tips and tricks to getting glowing and healthy skin? Leave them in the comments!

Read about my newest skin care haul here!

xx Amanda

Twitter & Instagram: @amanda_wymore

Natural Solvents for Seasonal Allergies

I'm so proud to say that this article was published in Iowa Central Community College's student newspaper, The Collegian, April 28, 2015 Ed. I am thankful for all the opportunities I have had while writing with this wonderful group of people, and I cannot wait to continue writing for The Collegian next year!

xx Amanda

Twitter & Instagram: @amanda_wymore

Spring has officially arrived in Iowa: the sun is shining, the grass is getting greener, and everyone is enjoying the outdoors. The only problem with spring’s presence is the raid of allergies coupled with it; however, over-the-counter medications are not the only route to cease the allergies.  

Studies have shown that the ingestion of probiotics resulted in a reduction of symptoms in children and adults with allergic rhinitis (hay fever) by reducing the allergic response to house dust mite. All stomachs can benefit from probiotics when needing help with digestion and immunity. 

According to Dr. Julia Buchkina, MD, MPH, a Family Physician at the University of Iowa Hospitals and Clinics, “The theory behind it is over activity which leads to an imbalance in the colon. Probiotics may be beneficial in the prevention and treatment of allergic rhinitis, but the therapeutic effect remains to be further investigated." 

Another trick to calming allergies is to fill up on butterbur, an herbaceous plant. Taking a specific butterbur leaf extract seems to decrease nasal inflammatory mediators and decrease nasal symptoms in patients with hay fever. 

In addition, ingesting more vitamin C will block a mass of allergies. Vitamin C prevents the formation of histamine when compared to the typical over-the-counter options, which work by interfering with the histamine after it is produced. 

Buchkina adds, “Allergens can cause certain cells in the body to produce histamine, which is responsible for common seasonal conditions [like tearing and a runny nose].” 

A shocking step is to eat onions, apple skins, and citrus fruits. Increasing the intake of quercetin, which derives from these foods, will benefit an individual’s diet and can help minimize the occurrence of watery or itchy eyes, and hay fever. Taking this collectively with vitamin C each day will give optimal results. 

Buchkina comments, “Quercetin has been proven effective for allergies and asthma.”  

An alternative for vitamin C would be supplementing with fish oils. Healthy types of oils are necessary in the formation of every cell in the body, making important components of essential fatty acids. 

Buchkina states, “Since fish oil is anti-inflammatory, it is useful in treating and preventing allergies, cholesterol, skin moisturizing, and bowel function.” 

An additional step for those dealing with pesky seasonal allergies is to look for adrenal support. Supplements that support adrenal (stress) glands can be useful in maintaining energy and reducing the effect of stress and allergies on the body. 

Buchkina says, “Supplements like these are necessary so the immune system can function. Try consuming more proteins and fats and less sugars and caffeine.”  

Diet plays a huge role in an individual’s overall health. A recent study done in Greece found that merely following a Mediterranean diet, which is abundant in unprocessed foods and antioxidants, had a shielding effect for children with asthma and allergies in that region of the country. 

Buchkina adds, “Paying attention to your diet is one of the easiest things you can do when dealing with allergies. Give your body the nutrients it needs and aim to follow a hypoallergenic, anti-inflammatory diet during allergy season. Especially during this time of the year, you need to eat healthy foods that produce good bacteria in your body.” 

In addition to consuming good bacteria, Buchkina adds that chewing on a small piece of raw honeycomb on a daily basis will act as a vaccination. If done daily throughout the year, the participant will be exposed to small amounts of pollen, becoming immune and preventing allergies from the outdoors. 

Buchkina’s final piece of advice for fighting seasonal allergies is nasal irrigation. Clinical research shows hypertonic saline nasal irrigation 3 times daily significantly reduces allergy symptoms after 3-6 weeks of treatment. Nasal irrigation also reduced the use of oral antihistamines in these patients.  

Buchkina comments, “Nasal irrigation is quite useful, and I recommend it to many of my patients. Research shows that nasal irrigation decreases indications of inflammation including histamine and leukotriene levels in patients with allergies.” 

Each one of these tips will help those dealing with seasonal allergies. The effort to calm the sneezes, the watery eyes, and the runny noses have just gotten a lot simpler now that over-the-counter medications are not the only option. With these simple steps, it is now a lot easier to enjoy the spring season.