GleeFull

Ground Beef Empanadas (keto, low carb)

Ingredients

Dough:
1 1/2 cups mozzarella
3 oz cream cheese
1 1/4 cup almond flour
1 egg

Filling:
1 lb ground beef
1/2 cup chopped onion
1/4 cup chopped green olives (if desired)
1 tsp each: chile powder, cumin, smoked paprika
1 tbsp olive oil
1/3 cup salsa of choice

Instructions
1. Preheat the oven to 425 degrees.
2. In a pan over medium heat, cook onions in 1-2 tbsp olive oil until slightly softened. Add in ground beef and break up with a spatula. Season meat mixture with chile powder, cumin and smoked paprika. Cook until browned.
3. Add in salsa of choice and olives if using. Set aside.
4. While meat is cooking, add mozzarella and cream cheese to a bowl and microwave for one minute. Take out and stir well, then put back in the microwave for another minute. Stir well.
5. Add egg to mozzarella and cream cheese mixture and mix well. Then add in the almond flour and combine well again.
6. Roll the dough flat with a rolling pin or with a piece of plastic wrap on top and use a wine bottles. Once you’ve rolled it flat, about 1/4″ thick, use a bowl to cut circle shapes.
7. For excess dough, form into a ball then roll out again and repeat the process until all the dough has been used.
8. Lay on a lightly greased cooking sheet, parchment paper or a silicone baking mat.
9. Place a couple spoonfuls of meat mixture into each circle on one half and then fold the other half over. Make sure to press down firmly on the edges. You can also slightly roll the edges to make sure they’re together well or use a fork to gently push down the edges.
8. Once you’ve made all the empanadas, cook at 425 degrees for 12 minutes until starting to turn golden brown

The benefits of healthy eating as you age

Healthy eating is important at any age, but becomes even more so as we reach midlife and beyond. As well as keeping your body healthy, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Rather, it should be all about enjoying fresh, tasty food, wholesome ingredients, and eating in the company of friends and family.

Massage To Release Stress

Do you remember the relief experienced after a 5 to 10-minute long massage? Massage therapy is yet another way to boost your sleep cycle and soothe muscular tension. Also, massage oils contain many stress-relieving constituents that slow down painful sensations. You can use the massage oils like jojoba, sunflower, and peppermint for the utmost relaxation. It reduces stress, curbs anxiety, and enhances sleep quality in no time. Don’t forget to seek adequate massage therapy in case you’re experiencing mild to moderate sleeplessness. You can try out the professional spa facilities in case the home-based ones don’t help.

Keto Chocolate Pie

This Low Carb and keto pie is a silky smooth sugar free chocolate pudding filling in a melt in your mouth almond flour and butter crust. The perfect dessert for the fourth of July!

Ingredients:
1 Almond Flour Pie Crust
1 cup Granular Sweetener
1 tablespoon Cornstarch
2 teaspoons Xanthan Gum
1/4 teaspoon Kosher salt
3 Egg yolks
1 teaspoon Vanilla extract
2 cups Unsweetened Almond Milk
3 Tablespoons Cocoa Powder
6 pieces Unsweetened Chocolate
2 Tablespoons Butter

Instructions
1. Make the pie crust and set aside to cool
2. Add the Swerve, corn starch, xanthan gum, and salt to a medium saucepan and whisk to combine. Add the egg yolks, vanilla, and almond milk, cocoa powder, and whisk to combine, Heat over medium heat.
3. When the mixture starts to bubble and is thick like pudding, remove from the heat and stir in the chopped chocolate and the butter until completely melted.
4. Pour the chocolate pudding into the pie crust and let it set up in the refrigerator for at least 4 hours.
5. Slice and serve with whipped cream

Practice Eating Skills Instead of Diets

Just as many exercise practices can be overly challenging and lead to burnout, so too can many common dieting practices. Diets that restrict entire food groups or limit calories excessively may not be sustainable. These types of diets often don’t fit well into busy lifestyles and rarely account for personal food preferences.

Practicing skills that improve your food choices and eating habits is a more sustainable approach that allows you to maintain health and performance without restrictions. For example, developing skills such as grocery shopping and list-making can help you to keep more nutritious foods available and at the ready, which makes it easier to make positive choices.

How to reduce eye bags

Eye bags are simply puffy areas under the eyes that can make you look tired and older. They can be caused by a number of factors, such as age, lack of sleep, allergies, and genetics.

Apply cold compress
A cold compress can help reduce the swelling and inflammation around your eyes. It can also help improve blood circulation by constricting the blood vessels in the area, which can help reduce the appearance of eye bags.

Apply warm compress
If you find that the cold compress isn't as effective, you can try using a warm compress instead. A warm compress can help increase blood circulation and can be especially helpful if your eye bags are caused by congestion or allergies.

Drink plenty of water
Dehydration can be a major cause of eye bags. When we're dehydrated, our skin becomes dry, and our eyes become puffy.

Apply tea bags
Teabags are another great way to reduce the appearance of eye bags. The caffeine and antioxidants in tea can help shrink the blood vessels and reduce the swelling and inflammation around your eyes.

Use eye cream
Another way to get rid of eye bags is to use an eye cream. Eye creams are specifically designed to reduce the appearance of puffiness and swelling around the eyes.

Use a retinol solution.
If you're looking for an all-around solution to getting rid of eye bags, using a retinol cream might be a good option. Retinol is a type of vitamin A that helps promote collagen production and can help reduce the appearance of wrinkles and fine lines.

Reduce salt intake
Salt can also be a major contributor to eye bags. When we eat too much salt, our body retains water, which can cause the area around our eyes to swell.

Avoid rubbing your eyes.
When we rub our eyes, we irritate the area and cause the blood vessels to dilate.

Get enough sleep
If you're not getting enough sleep, one of the best things you can do is try to get more shut-eye.

Avoid processed foods and eat nutritious ones.
And lastly, make sure you eat a healthy diet.

Stay Hydrated.

Water, clear non-caffeinated beverages, and food all count toward your daily fluid intake. Avoid sports drinks or sodas with high sugar content and select water-rich fruits and vegetables for snacks. Begin each morning by drinking a full glass of water and continue the trend throughout the day, including at mealtimes. Men should aim to drink at least twelve, 8-ounce glasses of water per day; women should aim to drink at least nine, 8-ounce glasses of water per day.

Keto Biscuits

These Keto Biscuits are grain free, gluten free, and low carb. They are cheddar biscuits with a garlic butter glaze and are out of this world.

INGREDIENTS

BISCUITS:
2 large eggs
2 tablespoons cottage cheese(sour cream can be substituted)
2 tablespoons butter, melted
1 cup almond flour
1/2 teaspoon baking powder
1/4 teaspoon pink himalayan or sea salt
1 cup shredded cheddar cheese

BUTTER GLAZE:
2 tablespoons butter, melted
1/2 teaspoon garlic powder
1/2 teaspoon dried parsley
1/8 teaspoon pink himalayan or sea salt

INSTRUCTIONS
1. Preheat the oven or air fryer to 400 degrees and line a baking sheet with parchment paper.
2. For the biscuits: In a medium bowl, whisk together the eggs, cottage cheese, and butter. Set aside.
3. In a separate bowl, whisk together the almond flour, baking powder, and salt. Add dry mixture to the wet ingredients and stir to combine. Mixture will be wet. Stir in the cheddar cheese.
4. Drop batter into dollops onto the prepared baking pan, about 3 tablespoons each.
5. Bake for 12-14 minutes or until biscuits turn golden brown.
6. For the butter glaze: In a small bowl, add the butter and stir in the garlic powder, parsley, and salt. Brush mixture onto warm biscuits.

WHAT IS ASHWAGANDHA AND WHERE DOES IT COME FROM

As more and more people become interested in holistic health, they are looking for natural remedies to supplement their lives. Ashwagandha is one such remedy that has a variety of potential health benefits. It is important to be aware of the side effects of this herb before you start using it and to know how to use it safely and effectively. Here's what you need to know about ashwagandha!

Ashwagandha is an herb that has been used in Indian Ayurvedic medicine for centuries. The name Ashwagandha comes from the Sanskrit words "ashva," meaning horse, and "gandha," meaning smell. This is because the root of the plant smells like a horse.

Ashwagandha is a member of the nightshade family, which includes other plants such as tomatoes, potatoes, and eggplants. The scientific name for ashwagandha is Withania somnifera. It is also sometimes called winter cherry or Indian ginseng. Ashwagandha is native to India, Africa, and the Middle East. It grows best in dry climates and is often found in the desert.

HOW DOES ASHWAGANDHA WORK?
Ashwagandha is an adaptogenic herb, which means that it helps the body to cope with stress. It does this by reducing the levels of the stress hormone cortisol in the body. Cortisol is released by the adrenal glands in response to stress. When cortisol levels are too high, it can lead to a variety of health problems such as anxiety, depression, insomnia, and weight gain. Ashwagandha also has antioxidant and anti-inflammatory effects. This means that it can help to protect cells from damage and reduce inflammation in the body.

Food Affects our Emotional Wellbeing

The adage ‘we are what we eat’ has application for self-confidence because food nourishes our brain, and our brain is linked to our emotional well-being. Before indulging in an extra scoop of ice cream we would do well to think more about what the food is doing to our brain than our waistline. The right food can boost our sense of happiness and confidence while the wrong food can increase our anxiety.

Chocolate Keto Cookies 🍪 🍪 🍪

If you’re a chocolate lover, you’re going to go crazy for these cookies!

Ingredients:
2 1/2 tbsp. butter
3 tbsp. keto chocolate chips, divided
1 large egg
1 tsp. pure vanilla extract
2/3 c. blanched almond flour
1/3 c. confectioners Swerve
3 1/2 tbsp. dark unsweetened cocoa powder
1/2 tsp. baking powder
Pinch kosher salt

Instructions
1. Preheat the oven to 325°. In a medium-sized bowl, add the butter and half of the chocolate chips. Microwave for 15 to 30 seconds – just enough time to slightly melt the butter and chocolate. Mix the two together until a chocolate sauce forms.
2. In a small dish, add and whisk the egg until the yolk combines with the whites. 3. Once it does, add the egg and the vanilla extract to the bowl with the chocolate sauce. Mix again.
4. Add the rest of the dry ingredients – saving some of the chocolate chips to top the cookies with. Mix until a ball of chocolate cookie dough forms.
5. Use a cookie scoop (or a tablespoon) to form 11 equal sized cookies. Add the cookies to a baking sheet lined with parchment paper and top each cookie with the remaining chocolate chips. Flatten each cookie with either a spoon or a spatula.
6. Bake for 8 to 10 minutes. They should be VERY soft when they come out of the oven but don’t worry, this is normal!
7. Let the cookies cool down in the baking sheet. As they cool they will set and firm up.
8. Once they do cool down, enjoy, and store the leftovers in an airtight container in the fridge.

Listen To Your Body: Make Body-Centric Decisions

It’s okay to vary your workout based on how you feel. Feeling great? Take the opportunity to smash out a new personal best! Feeling low on energy? Do your workout, but make it an easier day.

Changing the intensity of the workout based on how you feel is a form of “autoregulation”. It takes practise, but it will help you to stay on track and avoid burnout. Over time, as you learn to listen more to your body, you’ll find that you can make better-informed decisions and improve your overall wellbeing.

No-bake Choco-Peanut Butter Energy Balls 🥜

Try these super easy chocolate & peanut butter energy balls - the perfect blend of sweet & salty and smooth & crunchy at the tip of your fingertips!

Ingredients:
1/2 cup smooth or crunchy peanut butter
1/4 cup maple syrup
1 cup rolled-oats
2 tbsp chia seeds
1/4 cup shredded coconut
1 1/2 tbsp unsweetened cocoa powder
1 pinch salt

Preparation:
1. Pour the peanut butter in a Large bowl and stir it to loosen it. Stir in the Maple Syrup to obtain a thick paste.
2. Add the dry ingredients and stir in all the ingredients until combined.
3. Pick up small chunks of dough and roll them between your palms to form balls, gently pressing the dough together to compress it.
4. Place in an air-tight container and store at room temperature for up to a week.

Enjoy every bite!

Why Walking Alone Can Be Beneficial

If you’re used to having a training partner on your daily walks, you could be missing out on a number of potential benefits. While this doesn’t mean you need to do all of your walks alone, walking alone a few times per week could be just what you need to mix things up and introduce variety into your workouts.
Here are a few benefits of solo walking:

- It can be more relaxing, allowing you to relieve stress through meditative practices.
- You’ll be able to move at whatever pace you like.
- You pick the route and have the flexibility to explore new areas on the fly.
- You can mix up your walking times to meet the demands of a hectic work schedule that might require you to walk at lunch instead of after work.
- It’ll be easier to focus on your goals — like walking form, posture and speed— for the workout.

Vegan Pizza Recipe
The best easy homemade pizza recipe, with unlimited flavor options!

Ingredients
1 packet active dry yeast (.25oz)
1-2 tsp sugar or pure maple syrup
1 cup water
2 1/2 cups white, whole wheat, spelt, or bread flour (300g)
1 tsp salt
optional 1 tbsp oil
toppings of choice

Instructions
Preheat oven to 450 F. Gently heat the water, using a microwave or stove, so it’s warm but not boiling – about 110 F if you have a thermometer. Dissolve the yeast and sugar in the water, and let sit until bubbly (about 5 minutes). Stir in all remaining ingredients. Let sit 5 minutes, or you can cover and refrigerate overnight. Roll into a thin round crust, or make multiple crusts for mini pizzas. If dough is too sticky, add a little flour as needed. Add toppings. Bake on a greased or parchment-lined pan or a pizza stone for 20 minutes or until browned as desired.

Feta & Spinach Egg Cups

Need a savory “grab & go” breakfast that is loaded with nutrients & flavor? Give this quick & delicious vegetarian recipe a try!

6 large eggs
1 1/2 cup fresh spinach
1/3 cup feta cheese
1/8 tsp garlic powder
1/8 tsp onion powder
pinch kosher salt & pepper
cooking spray

Preheat the oven at 350 degrees and combine ingredients with whisked eggs in an oiled muffin tin. Bake for 20 minutes

Enjoy!

Zucchini Quinoa Vegan Pancakes 🥞

Sneak in some greens in a delicious pancake dish without even noticing it! Indulge in this nutrient-packed pancake recipe any morning of the week.

Zucchini is one of those ingredients, just like bananas, that adds texture & moistness to your baked goods.

Ingredients:

2 flax eggs (combine 2 tablespoons ground flaxseed meal with 6 tablespoons of water. Let sit for 10 minutes)
1 cup quinoa flour
½ cup almond flour
2 tablespoons arrowroot starch
2 teaspoons coconut flour
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon vanilla bean powder or extract
½ teaspoon sea salt
1¼ cup non-dairy milk
3 tablespoons melted coconut oil or other light flavored oil
1 tablespoon maple syrup
1 cup shredded zucchini pressed

Preparation:
1. Preheat a griddle over medium heat.
2. Whisk together the flax and water and set aside to gel.
3. In a large mixing bowl, whisk together the flours, baking powder and salt.
4. Beat together the flax eggs, milk, oil and syrup then pour into the dry and mix until a smooth batter forms.
5. Grate the zucchini on a box grater and place the shredded zucchini in a clean dish towel.
6. Squeeze it into a ball and press all the moisture from the zucchini. Fold it into the batter.
7. Lightly grease your griddle with nonstick cooking spray or coconut oil. Ladle ¼ cup of batter onto the griddle and repeat until you have filled your pan. Cook the pancakes until small bubbles begin to form around the edges, about 2 - 3 minutes. Flip and cook for another 1 - 2 minutes longer until the other sides are golden brown. Repeat until no batter remains.
Serve warm with vegan yogurt, dark chocolate chips, fresh berries and maple syrup!

8 Tips for a Healthier Weekend

Squeeze in a longer workout. The best part of the weekend is that you have more free time.

- Eat like it's a weekday.
- Stick to your usual sleep schedule.
- Get outdoors.
- Fuel yourself for weekday success.
- Limit your drinks.
- Plan for relaxation.
- Break the on-again, off-again diet mentality.

Benefits of Self-Confidence

Having self-confidence can bring many benefits—at home, at work, and within your relationships. Here's a look at a few of the positive effects self-confidence can have on your life.

Better performance: Rather than waste time and energy worrying that you aren't good enough, you can devote your energy to your efforts. So ultimately, you'll perform better when you feel confident.

Healthy relationships: Having self-confidence not only impacts how you feel about yourself, but it helps you better understand and love others. It also gives you the strength to walk away if you're not getting what you deserve.

Openness to try new things: When you believe in yourself, you're more willing to try new things. Whether you apply for a promotion or sign up for a cooking class, putting yourself out there is a lot easier when you have confidence in yourself and your abilities.

Resilience: Believing in yourself can enhance your resilience, or ability to bounce back from any challenges or adversities you face in life.

Consequences of Inadequate Quality Sleep

Inadequate sleep results in varied and full-body consequences. When sleep quality and duration are poor, individuals tend to have less energy, experience less self-regulatory control, develop an increased craving for sweet, salty, and starchy foods, and have higher levels of ghrelin (the hunger hormone) and lower levels of leptin (appetite-control hormone).

Further, there’s a 50% higher risk for obesity if you get fewer than five hours of sleep each night. Other negative effects include immune system deficiencies, increased blood pressure, increased risk for heart disease, increased risk of developing depression and anxiety, irritability, forgetfulness and an inability to focus.

Easy Taco Pie

This mexican inspired taco pie is easy and delicious!

Ingredients:
• 1 lb. beef, ground
• 4 eggs
• 2 garlic cloves, minced
• Salt and pepper – to taste
• 1 cup heavy cream
• 1 cup Cheddar cheese, shredded
• 3⁄4 cup water
• 3 tablespoon taco seasoning

Instructions:
1. Preheat oven to 350°F and grease a 9-inch baking ceramic pan.
2. Brown beef in large skillet over medium-high heat. Add taco seasoning and stir. Add water
and reduce heat to medium-low. Cook for a few minutes until sauce is thickened.
3. Spread beef in prepared pan and place aside. Whisk eggs with cream, salt, pepper, and
garlic. Pour over beef and top with cheese.
4. Bake for 30 minutes or until center is set. Serve topped with tomato or avocado.

Nutritional info per serving:
• Calories 493
• Total Fat 31.9g
• Total Carbohydrate 2g
• Dietary Fiber 0g
• Total Sugars 0.5g
• Protein 47.7g

Make Monday Your Favorite Day of the Week

What do you like about Mondays? Nothing? Then do something about it! Don’t just try to survive the first day of the week, look for something that will put a smile on your face in the evening. This can be a special meal you cook at home, an episode of your favorite TV show or a standing phone date with your friends or family. Try to find something to look forward to so you can beat the Monday blues and turn it into your favorite day of the week!

Give Yourself Space To Feel Your Emotions

This can be a great mindfulness activity to do towards the end of the day to help you check-in with yourself and your needs.

Simply ask yourself “How am I feeling right now?” and if you can, give yourself a few minutes to really observe your emotions and create space to experience them.

For example, you could sit down somewhere quiet and turn your attention inwards.

Notice how you’re feeling physically.

Reflect on the events that unfolded during the day.

Observe your emotions and the reasons behind them.

Then, let go of the reasons and focus on the emotion itself. “I feel irritated because the house is messy and my boss expects too much from me” simply becomes “I feel irritated”.

Notice how it feels to be irritated without berating yourself for feeling that way.

Allow yourself to fully feel that emotion and you might even notice the intensity of it start to fade.

The positive link between exercise and mood

We don't understand exactly why exercise is so good for improving mood conditions yet, but we do know that it works.

This may be due to a combination of reasons, including:

* Exercise helps chronic depression by increasing serotonin (which helps your brain regulate mood, sleep and appetite) or brain-derived neurotrophic factor (which helps neurons to grow).

* Exercise reduces immune system chemicals that can make depression worse.

* Exercise increases your level of endorphins, which are natural mood lifters.

* Exercise helps by getting your sleep patterns back to normal. We know getting enough sleep can protect the brain from damage.

* Exercise gives you a focused activity that can help you feel a sense of accomplishment.

* Exercise limits the effect of stress on your brain.

Keto Brownie Bites

These low carb keto brownies are perfectly portioned so you can easily enjoy a sweet treat without going over your carb allowance.

INGREDIENTS
* 4 tbsp unsalted butter melted (or sub with ghee)
* ¾ cup monkfruit sweetener
* ½ cup cocoa powder unsweetened
* 2 eggs
* ½ tsp vanilla extract
* ¼ tsp salt
* ¾ cup almond flour super fine

INSTRUCTIONS
1. Preheat the oven to 350 degrees Fahrenheit.
2. In a large bowl, whisk together butter, sweetener, cocoa powder, eggs, vanilla extract, and salt. Stir in almond flour until just combined; do not overmix.
3. Using a silicone mini muffin pan, divide the brownie mixture between 16 wells. 4. Place the silicone pan on top of a sturdier baking sheet, then place both in the oven on the center rack.
5. Bake for 14 to 18 minutes, depending on how you prefer the texture and doneness of your brownies. Use the toothpick test to determine doneness and adjust the baking time accordingly. Stick a toothpick in the center of the brownie and if it is covered in wet better when removed, bake longer. For fudge-like brownies, the toothpick will have crumbs attached once removed. For cake-like brownies, the toothpick will be completely clean once removed.

HOW TO STAY HEALTHY DURING THE SUMMER

Between barbecues, pool parties, and vacations, it can be hard to fit in exercise, and eat healthy foods. Here are some tips for how to stay healthy during the summer.

1. Drink plenty of water to stay hydrated
Water is essential for our bodies to function properly. It helps to regulate our body temperature, carry nutrients to our cells, and flush out toxins.

2. Eat healthy foods to boost your energy and immune system.
Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help boost your immune system and keep your body healthy.

3. Get plenty of exercises to stay fit and active.
Exercise is important for our overall health, but it can be hard to find the time during the summer. One way to make it easier is to find activities that you enjoy and can do with friends or family.

4. Protect yourself from the sun
Too much sun exposure can lead to skin damage, dehydration, and heat exhaustion. When you're outside, be sure to wear sunscreen with an SPF of at least 15, and reapply it every two hours.

5. Practice good hygiene
Good hygiene is important for preventing the spread of germs and illnesses. Be sure to wash your hands regularly, and avoid touching your face.

6. Get enough sleep every night
Sleep is important for our physical and mental health. It helps our bodies recover from the day's activities and allows our brains to rest and rejuvenate.

7. Get your daily dose of vitamins and minerals
Vitamins and minerals are essential for our bodies to function properly.

8. Stay cool by taking a dip in the pool or swimming in the ocean

9. Wear light, loose-fitting clothing
When it's hot outside, it's important to wear light, loose-fitting clothing that will help keep your body cool.

10. Be cautious when using bug spray
Bug spray can be harmful if used incorrectly. Be sure to read the label carefully and follow the directions.

Health Problems in the Summer

From dehydration to sunburns to insect bites, here are some of the most common health problems during the summer season.

1. Heatstroke and heat exhaustion
Heatstroke and heat exhaustion are two of the most serious health risks during summer. Heatstroke occurs when your body temperature gets too high, and it can be fatal if not treated immediately.

2. Sunburns
Another common summer health problem is sunburn. Sunburns happen when your skin is exposed to too much ultraviolet (UV) radiation from the sun. Symptoms of sunburn include red, painful skin that's warm to the touch. Minor sunburns will usually go away on their own, but more severe sunburns can blister and become infected.

3. Bug bites and stings
Insect bites and stings are another common summer health problem. Mosquitoes, bees, wasps, and ticks can all cause problems. Most bug bites and stings are harmless and will go away on their own. But some bugs can carry diseases, like Lyme disease or West Nile virus.

4. Dehydration
Dehydration is another common health problem during summer. When it's hot outside, your body loses water more quickly, so it's important to drink plenty of fluids throughout the day.

5. Poison ivy/oak/sumac
Poison ivy, oak, and sumac are plants that can cause an allergic reaction when their leaves are touched. The reaction is caused by a chemical in the plants called urushiol. Poison ivy is the most common of the three plants, and it's found all over the United States.

𝐁𝐚𝐧𝐚𝐧𝐚 𝐨𝐚𝐭𝐦𝐞𝐚𝐥 𝐜𝐨𝐨𝐤𝐢𝐞𝐬 𝐫𝐞𝐜𝐢𝐩𝐞

Ingredients
2 cups quick oats
2 overripe bananas
1/3 cup chocolate chips

Instructions
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, mash the bananas with a fork until they have a liquid-like consistency. Add the oats and stir with a fork to combine. Fold in the chocolate chips.
3. Divide the dough into 1 1/2 tablespoon-sized balls using a spring-loaded scoop and flatten them slightly with a spatula. Makes about 15.

Stretching To Help Maintain Healthy Hips 🧘
Stretching the hips can have a great impact on lowering stress held in the pelvic area and any subsequent symptoms caused by tight hips!

1) Deep squat: Stand with your feet mat's width apart and bend the knees as you come into a squat position. Keep the heels of the feet on the ground and the toes slightly pointing outwards. Take the upper arms inside your knees and bend the elbows into a prayer position. Breathe deeply & relax.

2) Pigeon Pose Variation: Sit with your knees bent, feet flat on the floor, arms behind you for support. Bring your right ankle over your left knee, keeping the foot flex. Walk your left foot closer to your hip to increase the stretch. Take a few deep breaths and switch sides.

3) Wide leg-split: Place your hands hands up your back as high as possible, ideally between your shoulder blades. Roll your shoulders back and lift your chest, pressing the pinkies deeply into your spine. Finally exhale into your forward bend and bring your head close to or onto the floor. Allow your head & neck to drop heavy & relax for a few deep breaths.