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4-Ingredient Peanut Butter Fudge Bars

When I was a kid, I went nuts for peanut butter (bad pun intended.)

My older sister developed a peanut allergy in middle school, so Skippy and Jiff became contraband in our house. I would gobble down any form of peanut butter I could get my hands on after that. Any time I went over a friend’s house, I would go straight for the pantry, going to town on a jar of peanut butter with nothing but a spoon. At one point, a friend’s mom even started providing my own personal jar of peanut butter when I came over. (Probably so I would stop contaminating theirs.)

While my sister embraced almond butter even before it was cool, I was never convinced. To this day, nothing does it for me quite like the original. I can no longer recommend eating a jar of peanut butter with a spoon, but I have managed to find plenty of excuses to enjoy the stuff as an adult.
Which brings us to these…

4-ingredient Peanut Butter Fudge Bars

Now, these fudge bars aren’t the dense squares of pure sugar you remember from vacation town tourist traps. But they do have all the gooey richness of their namesake. With a rich peanut butter base and a pure chocolate topping, these bars don’t miss a beat when it comes to the world’s favorite flavor combo.
Fortunately, these rich and delicious guilt-free treats are actually super easy to make. In fact, all you need is four simple ingredients to get your peanut butter fix. And since few of us still have a peanut-butter-with-a-spoon metabolism, we’ve kept things light for this recipe.

But don’t worry, you don’t have to sacrifice classic peanut butter for all-natural just to keep things healthy. (Although of course you can if you want.) Feel free to indulge using your favorite creamy peanut butter. (I have my opinions on the Skippy vs. Jiff debate, but I’ll keep those to myself.)

Agave syrup, ground oats, and chocolate chips round out this super simple recipe. For the chocolate chips, we recommend Enjoy Life semi-sweet mini chips. Dairy-free, nut-free, soy-free, gluten-free, and free of just about everything else you can think of, these chips are great for clean baking.

With just these four ingredients, these peanut butter fudge bars are a sweet treat that’s actually relatively guilt-free. Meanwhile, not only is this dessert recipe just four ingredients, but it’s also no-bake. Yep, delicious, gooey, fudgey flavor and no need for a candy thermometer. Just mix up the first three ingredients, refrigerate in a baking pan for thirty minutes, then top with the melted chocolate chips and pop back in the fridge for another twenty.

These peanut butter fudge bars are so easy, they’re perfect for when those old peanut butter cravings come knocking. In fact, whipping up a batch is almost as easy (and definitely as tempting) as just reaching for a jar of PB and a spoon.

And if you like these peanut butter fudge bars, try out some of our other super easy, lightened up peanut butter recipes, including No Bake Chocolate Peanut Butter Cheesecake.

4-Ingredient Peanut Butter Fudge Bars
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4-Ingredient Peanut Butter Fudge Bars
Yields: 16 | Serving Size: 1 bar | Calories: 323 | Total Fat: 21g | Saturated Fat: 5g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 7mg | Carbohydrates: 29g | Fiber: 4g | Sugar: 14g | Protein: 10g | SmartPoints: 12
Ingredients
  • 2 cups creamy peanut butter
  • 1/2 cup agave syrup
  • 1 1/2 cups ground oats (oats processed in a food processor until ground fine)
  • 1 cup semi-sweet chocolate chips
Directions
  1. Line an 8 x 8 inch baking pan with parchment paper and set aside.
  2. In a small sauce pan, heat the peanut butter and agave syrup until hot and well combined. Remove from heat and stir in the oats. If the mixture is too dry, a little water can be added. Press into the prepare baking pan and refrigerate for 30 minutes.
  3. Once the peanut butter mixture as set, melt the chocolate chips and pour on to the top of the bars. Spread in an even layer and refrigerate for another 20 minute or until chocolate has set. Slice and serve.

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How well do you resist temptation? Researchers explore why some people have more self-control than others


(Natural News) Have you ever had the urge to do something that you should not, like wanting to eat junk food when you are on a diet? Even though everyone is vulnerable to temptation, some people just seem to have more self-control. Fortunately, a new study from the University of Miami has uncovered why some people can resist temptation better than others.


The study focused on the individual differences in the ability to control impulses and behaviors. The researchers showed the participants a screen where either the letter “E” or “F” would briefly appear then disappear on the left side. The participants were tasked to focus on that side of the screen and press a button that identified which letter they saw. Before the letter was shown, a sensual image would appear to the right side of the screen. Using eye-tracking equipment, the experiment showed that the subjects took a glance to the right.
“Using this set-up, we were able to challenge participants’ self-control in the face of temptation,” said Rosa Steimke, a researcher at the University of Miami.
The researchers compared the functions of two brain networks in self-control behavior — the cognitive control network and the salience network. The cognitive control network of the brain plays a part in behavior that needs self-control and works on the control of attention. On the other hand, the salience network is a collection of areas of the brain that pick which stimuli is worthy of our attention and is related to the automatic direction of attention.
Lucina Uddin and her group used a method called “dynamic functional network connectivity” to examine which of the two brain networks was more responsible for participants’ likelihood to take a peek at the sensual pictures even if the goal was to focus on the letter to the left.
“Researchers normally study connectivity using traditional approaches, but we used the dynamic approach, which gave us new insight that traditional connectivity analysis did not reveal,” explained Uddin.
The researchers unexpectedly discovered that the cognitive control network and task performance had no relations. Meanwhile, the participants whose brains exhibited a specific pattern of salience network dynamics had better performance and resistance to temptation.
“When we looked at the moment-to-moment, changing dynamic measures of connectivity we saw the relationship of individual differences in eye-gazing behavior emerge,” said Uddin.

Empathy and its effect to self-control

Another region of the brain has been shown to influence the ability of self-control. Researchers from the University of Zurich showed that self-control is influenced by a part of the brain called the right temporoparietal junction (rTPJ), which is associated with empathy.
In the study, the participants chose between a reward for themselves or one that they would share with others. They were also offered an immediate reward of a smaller amount or a bigger reward if they waited for three to 18 months. Lastly, they were tasked to take the viewpoint of an avatar and tell the number of red dots on a ball that the avatar would see.
Results showed that when the researchers disrupted the rTPJ, the participants were less able to see things from the perspective of their future selves or of another person. As a result, they were less likely to share money with others and more willing to choose immediate cash instead of waiting for a larger bounty at a later date. This suggested that the rTPJ influences perception and how other people may think or feel during social interactions.
The researchers believe that understanding self-control and the ability to delay gratification or resist temptation are essential in improving health and well-being because they affect almost every decision we make in life.
Sources include:

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Baked Vegetable Omelet

I remember thinking breakfast was a veggie-free safe space as a kid.

Sure, my parents could force me to eat broccoli or cauliflower at dinner with the threat of no dessert. And of course, someone always slipped some optimistic baby carrots into my lunchbox. But there was no veggie requirement for breakfast.

Pancakes and eggs came with bacon or sausage, not string beans or peas. No one ever insisted on a side of leafy greens with my morning cereal. In fact, the worst thing that could happen to a kid at breakfast was a fruit salad, which really wasn’t too dangerous.

Fortunately, I grew out of my veggie-phobia, and now I actually use breakfast as a chance to get ahead on my daily veggie intake. This baked vegetable omelet is the perfect way to pack tons of veggies into your morning.

This baked breakfast is filled with onions, green peppers, and baby spinach. But you don’t have to stop there, there’s plenty of room to toss in your own favorites. Since I’m a huge mushroom fan (my younger self would be shocked and disgusted) I usually slice up a few and toss those in too. Red and yellow peppers can add some flavor and color, and even some chopped broccoli can be a great addition for you cruciferous die-hards.

Of course, not everyone gracefully ages out of their vegetable-phobic childhood to become full-fledged veggie hounds. For some of us, veggies are still more of an obligation than a treat. But fear not. Remember when you were little and your mom would smother your veggies in cheese to get you to eat them? Burying your veggies in an omelet has more or less the same effect. With warm baked egg and low-fat cheddar cheese, even the pickiest of eaters may find these veggies a little more appealing…Even if that picky eater is literally thirty years old and coming over for Sunday brunch. (There’s one in every friend group!)
Anyway, while this baked vegetable omelet may take a little longer to cook (40 minutes in the oven), it requires less finesse than your traditional omelet. For this recipe, just combine the ingredients, pour into a pan, and toss in the oven. It makes for a great weekend or holiday brunch, or bake ahead and reheat for a quick weekday breakfast. Either way, this recipe is a delicious, painless way to start off your day on a nutritious note. Veggies for breakfast may not be required, but it definitely doesn’t hurt to get a head start.
And if you liked this baked vegetable omelet, try our slow cooker version for another twist on the breakfast classic.

Baked Vegetable Omelet
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Baked Vegetable Omelet
Yields: 4 servings | Serving Size: 1 cup | Calories: 121 | Total Fat: 7g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 95mg | Sodium: 281mg | Carbohydrates: 4g | Fiber: 1g | Sugar: 2g | Protein: 11g | SmartPoints: 4
Ingredients
  • 1/2 cup red onion, diced small
  • 1/2 cup green bell pepper, diced small
  • 1 cup baby spinach, roughly chopped
  • 5 egg whites
  • 2 eggs
  • 1/4 cup skim milk
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup low-fat cheddar cheese, shredded
Directions
  1. Preheat oven to 375 degrees. Spray a 9 x 13 inch casserole pan with nonstick spray.
  2. Combine all ingredients and mix well until eggs are frothy and vegetables are well distributed. Pour into prepared pan and sprinkle the cheese on top. Bake for about 40 minutes until egg is set and lightly browned. If the top is beginning to brown too quickly, remove and cover with foil. Continue baking until set.
  3. Allow to rest for 10 minutes before slicing and serving, enjoy!

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Apple Cinnamon Protein Pancakes

When the holiday season rolls around, certain foods take the stage and liven up almost any meal, including breakfast.
This holiday-inspired breakfast recipe features two holiday superstars: apples and cinnamon.
This delightful cinnamon protein pancakes recipe even calls for clean-eating ingredients like applesauce, coconut oil, almond milk, and coconut flour.

So, you can stick to your diet even over the holidays!

Diced apple slices add juicy chunks of seasonal goodness, while cinnamon lends a sweet and spicy kick.

The best part?

These pancakes pack a serious protein punch that’ll keep you full all morning long, thanks to egg whites and vanilla protein powder. With its protein-rich, low-fat nutritional profile, you can savor these heavenly pancakes without worrying about your waistline! The perfect treat on chilly Autumn mornings, these pancakes will warm your belly and bring smiles to everyone at the breakfast table. Imagine waking up to the candy-sweet aroma of baked apples and warm cinnamon. So much better than your alarm clock, right?

Cinnamon Protein Pancakes

Apple Cinnamon Protein Pancakes
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Apple Cinnamon Protein Pancakes
Yields: 4 servings | Serving Size: 1 pancake | Calories: 130 | Total Fat: 3g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 116mg | Carbohydrates: 20g | Fiber: 5g | Sugar: 7g | Protein: 6g | SmartPoints: 5
Ingredients
  • 4 egg whites
  • 1/2 cup unsweetened applesauce
  • 1/4 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 1/4 cup oats
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1 medium apple, peeled and diced small
  • 1 teaspoon coconut oil
Directions
  1. In a small bowl, combine the egg whites, applesauce, and almond milk and mix well. In a second bowl, combine the protein powder, oats, coconut flour, baking powder, and cinnamon. Gradually add to the egg mixture and mix just until combined. Gently fold in the diced apple.
  2. Heat a skillet on medium heat. Drop 1 teaspoon of the coconut oil onto the hot skillet. Once melted, pour about 1/4 cup of the batter into the pan. Cook about 3 to 4 minutes, or until pancakes begin to bubble in the center. Carefully flip and cook for another 2 to 3 minutes. Once cooked, remove pancake from the pan and repeat the process until all the batter has been used. Grease the skillet with the remaining coconut oil in-between cooking the pancakes as needed.
  3. Serve hot, if desired top with maple syrup, honey, fresh fruit, or your favorite jam!

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Why Mindfulness Helps With Weight Loss

Image result for mindfulness
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Mindfulness helps weight loss by training the mind to focus on the present moment. With regular daily practice it slows down the negative rumination of the mind. It also helps you focus away from your self-critical judgements and battle with food.
For me, it all started when I read The Mindful Way Through Depression. Freeing Yourself from Chronic Unhappiness by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn.
I had practiced yoga and meditation since I was in my late 20’s. This was more off than on if I am honest. Then more recently I heard about Mindfulness. I didn’t suffer from depression (or so I thought) and bought the book because it drew me to it. (These are always the books that you are meant to read).
I had heard about Jon Kabat-Zinn and his work integrating mindful meditation into mainstream medicine in America. The book peaked my interest as my first career was as a nurse and midwife. Trying something radically different to dieting appealed to me. I had tried many times to control my unhealthy eating. To “think” my way out of a cycle of binging or just trying to “snap myself out of it” only lead, every time, into a deep downward spiral.
In the book they highlight insightful lessons drawn from both Eastern meditative traditions and cognitive therapy. The book demonstrates how to sidestep the mental habits that lead to despair, including rumination (negative self talk in your head) and self-blame, so you can face life’s challenges with greater resilience.
My turning point – one of those huge life changing moments – was when I undertook an exercise in the book that identified that I suffered from chronic depression and had done all my adult life. What a revelation! They say the first step is acceptance before you can make any personal changes. How right this is. In denial of my mental state I had no chance of healing. Only when I searched deep inside myself for the truth was I then able to make any significant changes.
It was hard to accept the facts about my depression because I hid it from myself, the world, my friends and my family. With a bubbly happy outer, yet false persona, I faced the world. Behind closed doors, withdrawn into myself I ate copious amounts of food to bury my emotions and hide the frightened child within my over-sized body!
Boy, was it painful to look at who I really was (and still is painful as I write this). It would have been easy to fall into the trap (yet again) of becoming the victim to my past, to my food addiction and my lack of self-love. I had a lifetimes experience of playing the victim to family members and to food and this time I wanted to change the cycle. Mindfulness offered me a new, healthy and exciting option to a life yo-yoing between overeating and dieting.
So my journey began.
Chrissie Webber is the manager of the University of South Wales, Graduate Business Incubator Centre, The Business Loft in Newport, South Wales. With over 30 years’ experience as an entrepreneur Chrissie also runs her management development and coaching business CD Consultancy & Training Group and Chrissie Designs Jewellery a wire work and wedding jewellery business.
She is a published author – Weight Loss life Gain – and an ardent blogger at The Loft Blog. Her passion is helping people grow and develop and find the work they were born to do.
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Classic Green Bean Casserole

Every family holiday gathering needs a classic green bean casserole. For this Classic Green Bean Casserole recipe, we took an oldie but a goodie and skinnied it up. To do it, we used Greek yogurt instead of the usual canned cream soup to achieve that creamy texture, and opted for baked red onions in place of fried onion strings.

This casserole recipe has all the flavors you love in the classic version, but with only half the fat and calories, and none of the artificial ingredients. Give it a try for your next holiday gathering and let us know what you think!

Classic Green Bean Casserole
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Classic Green Bean Casserole
Yields: 4 servings | Servings Size: 1/2 cup | Calories: 161 | Total Fat: 9g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 5mg | Sodium: 281mg | Carbohydrates: 16g | Fiber: 4g | Sugar: 9g | Protein: 7g | SmartPoints: 6
Ingredients
  • 1 pound green beans, ends trimmed
  • 1 large red onion, sliced thin
  • 2 tablespoon olive oil
  • 1/2 cup yellow onion, diced
  • 1 1/2 cups mushrooms, sliced
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon ground pepper
  • 1 teaspoon dried thyme
  • 1 clove garlic, minced
  • 1/2 cup skim milk
  • 1/2 cup plain Greek yogurt
Directions

Preheat oven to 350. Spray a 9X13 inch casserole pan with nonstick spray.

Bring a large pot of water to a boil. Add green beans and quickly cook for 2 to 3 minutes. Quickly drain beans and submerge in cold water to stop the cooking process.

Toss the sliced red onion in 1 tablespoon of olive oil. Place on baking sheet and bake until crisp, about 45 minutes. Remove from oven and cool uncovered.

Meanwhile, heat olive oil in skillet on medium heat. Add onion, mushrooms, salt, and pepper. Cook until mushrooms have released their liquid and onions are translucent. Stir in thyme and garlic and cook until fragrant.

Add milk to the mushroom mix. Bring to a boil and quickly whisk in yogurt until smooth and creamy. Remove from heat and add green beans. Toss to coat in mushroom mix, if the mix is too thick add skim milk one tablespoon at a time to thin. Pour into prepared casserole dish and bake for 15 minutes or until bubbly. Top with crispy red onions, and serve!

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Turkey Sweet Potato Stew

What better way to welcome the chillier weather than with a warm, comforting bowl of turkey sweet potato stew? Stews tend to call for a boatload of veggies and spices, meaning they yield incredible depth of flavor and fabulous textures. This crave-worthy version features two beloved holiday foods: turkey and sweet potatoes. The tender, juicy goodness of turkey compliments the candy-sweet, buttery potatoes just beautifully, and this recipe lets the killer combo truly shine.

Along with these two scrumptious superstars, our recipe calls for a bunch of nutrient-rich superfoods, like carrots, onions, peppers, garlic, and cilantro. Savory spices like paprika and red pepper flakes lend a zesty kick, while Greek yogurt adds rich, creamy character to the stew’s texture.

You only need one large pot to whip up this satisfying, belly-warming recipe. Although perfect for the holiday season, this Turkey and Sweet Potato Stew is yummy enough to enjoy year-round, whenever the mood strikes!

Turkey Sweet Potato Stew
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Turkey Sweet Potato Stew
Yields: 6 servings | Serving Size: 1 1/2 cups | Calories: 311 | Total Fat: 14g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 67mg | Sodium: 176mg | Carbohydrates: 18g | Fiber: 5g | Sugar: 7g | Protein: 30g | SmartPoints: 8
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 1 small yellow onion, diced small
  • 1 small green pepper, diced small
  • 3 cloves garlic, minced
  • 1 large carrot, peeled and diced small
  • 2 small sweet potatoes, peeled and diced into medium chunks
  • 3 cups boneless and skinless turkey breast, cooked and shredded (leftovers work great!)
  • 2 (14 ounce) cans diced tomatoes
  • 1 tablespoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon ground coriander
  • 1/4 teaspoon crushed red pepper flakes
  • 6 cups low sodium chicken broth
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons fresh cilantro, chopped
Directions
  1. in large soup pot, heat oil on medium heat. Add the onion, pepper, garlic, and carrot. Cook until onions are soft, the carrots may still be crunchy. Stir in remaining ingredients, except for yogurt and cilantro. Bring to a boil, stirring often. Once boiling, reduce to a simmer and simmer for about 1 hour.
  2. Ladle into serving bowls, top with yogurt and cilantro.

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Herb Rubbed Turkey

Turkey takes center stage at every Thanksgiving family dinner. 

As you probably know, the perfect turkey has crispy skin along with flavorful, juicy meat. While there are many ways to experiment with this dish, our Herb Rubbed Turkey takes a classic approach. To do this, we first coat it with an herb rub, stuff it with aromatic vegetables and herbs, and roast it to perfection. It takes several steps to accomplish, so make sure you read the instructions closely and give yourself plenty of prep time.
Our Herb Rubbed Turkey will make a great addition to your Thanksgiving family dinner! Try it out this holiday season alongside your other traditional favorites.

Print
Herb Rubbed Turkey
Herb Rubbed Turkey
Yields: 10 servings | Serving Size: 6-8 ounces | Calories: 432 | Total Fat: 16g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 163mg | Sodium: 488mg | Carbohydrates: 20g | Fiber: 4g | Sugar: 11g | Protein: 51g | SmartPoints: 11
Ingredients
  • 1 (10 pound or larger) whole free-range turkey, thawed
  • For the Rub:
  • 2 tablespoons chopped fresh sage
  • 2 tablespoons chopped fresh thyme
  • 2 tablespoons chopped fresh rosemary
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon chopped fresh basil
  • 3 tablespoons chopped fresh parsley
  • 5 cloves garlic, minced
  • 1 teaspoon ground black pepper
  • 1 teaspoon Kosher salt
  • 2 tablespoons extra virgin olive oil
  • For Roasting:
  • 5 springs fresh sage
  • 8 springs fresh thyme
  • 5 springs fresh rosemary
  • 4 springs fresh oregano
  • 2 springs fresh basil
  • 1 large bunch fresh parsley
  • 1 large yellow onion, cut into quarters
  • 4 stalks celery, cut into large chunks
  • 4 carrots, peeled and cut into large chunks
  • 10 cloves garlic, smashed
  • 2 green apples, cut into quarters, seeds and core removed
  • 1 quart (8 cups) water
  • 2 cups no sugar added apple juice
Directions

Line a roasting pan with foil and place roasting rack on top and lightly spray with nonstick spray.

Rinse turkey with cool water and pat dry with paper towel. Place on roast rack.

For the rub:

Combine all ingredients in a small bowl to create a paste. Apply liberally to entire turkey, both on top and under the skin. Cover and let sit in refrigerator overnight.

For roasting:

Heat oven to 350 degrees.

Lightly toss together all remaining ingredients with exception of water and apple juice. Remove turkey from refrigerator, stuff the turkey with most of the herb and vegetable mix, and arrange the rest of the mix in the roasting pan next to the turkey.

Combine water and apple juice. Pour in enough of the liquid just until it reaches the bottom of the turkey. Reserve remaining liquid.

Cover the turkey with foil lightly sprayed with nonstick spray. Bake for approximately 3 hours, or until internal temperature reaches 165 degrees. Remove foil for the last 15 minutes of roasting. Check turkey occasionally and add water and apple juice mixture as needed. Allow to rest for 5 to 10 minutes before slicing.

TIPS: For larger turkeys, add 1 teaspoon of rub ingredients for every 2 pounds of turkey. Add 20 minutes of cook time per pound. When checking the temperature, use a meat thermometer. It is common for turkeys with a “pop up” self thermometer to over cook.

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