Centenarian Habits

Important Habits of Centenarians
1) Wake up early

2) Exercise in the morning
3) Drink more water and herbal teas
4) Naps- Have less dependence on caffeine and just rest if needed
5) Lift weights for healthy bones and muscles
6) Religion/Faith are important to each culture
7) Be optimistic
8) Create a List of your Goals
9) Get outdoors, yet protect yourself from the sun (hats, protective clothing, sunglasses)
Important Eating Habits of Centenarians

1) STOP EATING BEFORE FULL- Only eat to 80% full, it’s hard to do, but it’s great for digestion and weight control.
2) Eat your smallest meal later in the day. Try to eat your largest meal for breakfast or lunch, when you still have time to burn energy.
3) No more than four ounces red meat once per week. For many centenarian cultures they don’t eat a lot of meat.
4) Eat more plants in the form of fruits, vegetables, whole grains, and especially beans
5) Eat slowly
6) Use more herbs and spices in cooking, less salt
7) Avoid sugar in all forms. A little honey or stevia is okay, as long as consumed in small amounts

Clean Cookies! (A Chocolate Peanut Butter Delight)

After all of the Holiday treats, it’s easy to say “No more carbs” or “I need to lose 5 pounds.” In reality, it’s not that easy. After all of the salt, fat, and sugars have flooded our bodies, our brains want more. We crave more. These  cookies are perfect for weaning yourself off of the holiday fare and setting yourself up for New Year’s Resolutions and happy, healthy bodies. Despite being absolutely decadent, these cookies are clean, low carb, and high fat, so they satiate your brain without spiking your blood sugar. Oh, and did I mention, they take ten minutes from start to mouth!


Clean Decadent Cookies
Makes 8-10 Cookies

1/3 Cup Unsweetened Cocoa Powder
1/2 Cup Stevia (measures cup for cup with sugar)
3/4 Cup Natural Peanut Butter (I used Chunky)
1/4 Cup Coconut Oil
1/2 Cup Walnuts broken into small pieces
1/2 Cup Unsweetened Flaked Coconut (I used Bob’s Red Mill)

First of all, all of my measures are approximate, please adjust the walnuts and coconut to your desired chunky texture.
Line a pan with parchment paper and set aside.
In a large bowl, mix the cocoa and stevia. In a separate microwaveable bowl or mug, combine the coconut oil and peanut butter. Microwave on 70% Power for 2 minutes.
While that is in the microwave, add your walnuts and flaked coconut into the large bowl with chocolate and stevia. Pour the peanut butter/coconut mixture into large bowl with all other ingredients. Stir to mix everything well. At this point I choose to be messy and grab a handful and mold into my desired cookie shape then place on the pan with parchment paper. If you’d like, you may try to do this with a spoon, but WARNING, it’s not as fun.
After molding all of your cookies, place the pan into the freezer and freeze for at least ten minutes before eating. Or freeze up to an hour, then transfer into a container or freezer bag. I would think you can store these for up to a month, but ours never survive past a few days.


Clear Skin Soup

This soup will rejuvenate your skin and body. With lots of orange vegetables, your body gets a healthy dose of Vitamin A and C, which help protect your cells from damage and improve the look of skin.

Photo Credit: http://images.agoramedia.com/everydayhealth/gcms/foods-breast-cancer-prevention-10-pg-full.jpg

Clear Skin Soup
Makes 8-10 Cups

3 Small Sweet Potatoes (Peeled and diced)
1 Cup Shredded or Diced Carrots
1/2 Cup Frozen Beans (I use lima, navy, or kidney depending on what I have)
1 Onion (Peeled and Diced)
6 Pieces of Garlic Peeled and Diced
Optional: Any other veggie in your refrigerator- I threw in a few grape tomatoes, a few pieces of broccoli, and some snowpeas I had leftover from a Christmas veggie tray.
1 carton Trader Joes Carrot Ginger Soup
1 carton Trader Joes Low Sodium vegetable broth
1 Tsp. Ground Ginger
1 Tsp. Ground Turmeric
1 Tsp. Parsley
1 Tsp. Ground Chipotle Seasoning
1 Tsp. Garlic Powder

Pour in about half a cup of Low sodium vegetable broth. Saute the onion, carrots, and sweet potatoes over medium heat for 5 minutes. Then add in the garlic and any other vegetables you want to add (except for the beans!) and saute everything for an additional 2 minutes. Next pour in all remaining liquids, beans, and all seasonings. Turn the burner to medium low heat and let your soup simmer for 30 minutes to an hour. Serve immediately or keep in the refrigerator for up to three days.


Decadent Coconut Protein Bars

If you are obsessed with Mounds bars-then this recipe is your new best friend!


Coconut Protein Bars
Serves 8 or 4 Hungry People

Dry Goods:
1 Cup Unsweetened Flaked Coconut
1/4 Cup Unsweetened Shredded Coconut
1/4- 1/2 Cup Bob’s Red Mill Soy Protein Isolate Powder (Depending on your consistency)

Wet Goods:
1/2 c. Vitafiber
2 Tbsp Honey
5 Drops Sweet Leaf English Toffee Sweetener

Combine all dry ingredients in a large bowl. Line a loaf pan with parchment paper.
Combine all wet goods in a microwaveable bowl and microwave for 1 to 1.5 minutes. Watch for it to start boiling-then its done.

Pour the wet into dry and mix well. Pour the mixture into the loaf pan and form into one big bar.

Freeze for 30 minutes. Or stick in the refrigerator for a few hours. Cut then store in the fridge.


Pina Colada “Ice Cream”

It’s officially Summer here in sunny Florida! Yesterday the heat index hit 107 degrees, ON THE OCEAN. No ocean breeze can save us from this heat spell. So naturally everything in my diet turns to cold and hydrating foods. This one is simple to make and only takes about 5 minutes!

Pineapple “Ice Cream”

Why would your body benefit from this cold treat?

  • Low in Fat
  • Low in refined sugars
  • Good source of fiber
  • Contains 60% of your DV of Calcium
  • Contains over 100% of your DV of Vitamin C
  • Low glycemic impact
  • Pineapples have been shown to provide bromelain – a fat burning enzyme that also fights inflammation, manganese and thiamin- both vital to energy production, and Vitamin C for antioxidant and immune function.


Pina Colada Ice Cream
Serves 1

3/4 c. Frozen Pineapple Chunks (I used about dice-sized 8 chunks)
1/2  medium Frozen Banana
3/4 c. Dannon Light n Fit Vanilla Greek Yogurt
1/4 c. Unsweetened Almond Coconut Milk

Combine all ingredients in a food processor and pulse about 3-5 times. Then scrape the sides. Repeat until well mixed and the desired “soft serve” consistency has been reached. Then devour 🙂

Macro Friendly!
Calories: 239
Fat: 3.58g
Protein: 7.3g
Carbohydrates: 46.7g
Fiber: 4.3g
Sugars: 30.4g

Desire more of a coconutty pina colada flavor? Add in 1/4 tsp. of coconut extract to get a stronger coconut aftertaste!

Want is sweeter? The banana and pineapple are sweet enough for my tastes, add in a little stevia or honey if you’d like to make it sweeter.

Tip for Pineapple Picking: Go for green! They aren’t as ripe, but pineapple is sweet enough. When you pick the greener pineapple, it is supposed to have a higher concentration of vitamins and minerals, including bromelain.