Natural Muscle October 2016 Natural Muscle October 2016

Bistro Stay Healthy FOOD OATMEAL APPLE COOKIES Ingredients The Wet Ingredients: • ½ cup organic coconut sugar • ½ cup organic extra virgin coconut oil Darla Leal, LCPT (heated to soft or liquid) • ½ cup organic butter (heated to soft or liquid) Stayhealthyfitness.com • 2 organic eggs OATMEAL APPLE COOKIES • 2 tsp pure vanilla extract • 1 cup diced ripe apple with skin on The Dry Ingredients • 1 cup whole wheat flour • ½ cup ground flax meal • 1 tsp baking powder • 1 tsp baking soda • 1 tsp cinnamon • 2 cups organic old fashioned rolled oats • 1 cup chopped raw walnuts (optional) Preparation Preheat oven to 350 degrees. The coconut oil and butter will be firm at room temperature. Place oil and butter in a microwave safe bowl (I use the wet ingredient bowl) and heat until very soft or liquid (about 30 seconds or until melted). Add the rest of the wet ingredients plus the cinnamon from the dry ingredients to the bowl. Whisk wet ingredients until well blended. In the other bowl, place flour, flax meal, baking powder, and baking soda and fork until well blended. Add the dry ingredients to the wet ingredients and stir until well combined. Add the old fashion oats and stir until well combined. Add optional walnuts and stir until well combined. Drop by heaping tablespoon onto un-greased cookie sheet and bake for approximately 10 minutes. Yields 20-24 cookies Eat Apples for Health and Fitness It’s apple season and time to appreciate an apple a day can keep the doctor away. Apples have been listed as one of the top ten superfoods to include in our diet. Apples are a rich source of essential antioxidants and dietary fiber. Apples also contain quercetin shown to be a natural anti-inflammatory and beneficial for muscle recovery. Research has also indicated apples can help reduce the risk of cancer, heart disease and hypertension. 20 Natural Muscle Magazine October 2016 The super nutrients in apples are linked to helping reduce the risk of the following: Dementia protects cells from oxidative stress Stroke naturally thins the blood to help prevent thrombosis Reduces LDL fiber rich shown to clean the blood and reduce bad cholesterol Breast cancer phenols in apples are shown to reduce the risk of breast cancer Obesity apples promote good gut bacteria which is shown to reduce body fat

Natural Muscle October 2016 Natural Muscle October 2016 | Page 20