You might be surprised to hear that women outside of western countries experience less symptoms of menopause. It’s true! In places like Japan menopause is not treated as the end of the young and fertile years but rather as a gentle transformation towards maturity and with it comes an increase in respect and honor. Simply by having this stress-free attitude, women coast through perimenopause and menopause cool as cucumbers.

But we don’t live there…we are over here in Canada and the United States just trying not to melt with another “tropical moment”.

Yes, for most of us, menopause is not only the end of menstruation but also the beginning of a whole host of uncomfortable and irritating symptoms. It is a hormonal roller coaster ride! But with a little understanding of which hormones are rolling (twisting, turning, loop-de-looping), symptoms can be controlled and minimized - without turning to HRT (hormone replacement therapy)!

Hormones In Flux

There are several obvious hormones at play in the menopausal years, known as the primary sex hormones: estrogen, progesterone and testosterone. They all play a part in regulating the menstrual cycle, plus a whole lot more. There are also several other lesser known hormones that interact with the primary sex hormones during menopause and increase the all too familiar symptoms like hot flashes, weight gain and brain fog. These are cortisol, leptin and growth hormone.

Estrogen

During the childbearing years, estrogen rises in the first half of the menstrual cycle and peaks at ovulation. When perimenopause hits estrogen levels naturally decrease as the body no longer requires estrogen in the same amount. This is not to say estrogen is not needed! Estrogen is needed to keep the skin smooth and moist, and the body’s internal thermostat operating properly. It is also needed for proper bone formation. So, declining estrogen is a contributing factor to changes in skin (inside and out), hot flashes, and osteoporosis. A lesser known fact is that decreased estrogen is a contributing factor to abdominal fat, which tends to increase in our 40s and 50s.

Progesterone

During the second half of the menstrual cycle, progesterone rises as the body prepares a comfortable place for the baby to grow and peaks with ovulation. It continues to rise if conception happens, but if normal menses happens, progesterone levels come down. I was curious to know if progesterone is needed once menstruation ceases. Turns out progesterone levels, though low post menopause, have a calming effect on the brain and helps with mood swings and anxiety.

Testosterone

In women, testosterone is responsible for maintaining a healthy libido. It is also linked to energy and vitality. During fertile years, testosterone levels increase dramatically during ovulation and again right before we get our periods. Without the usual monthly rhythm, testosterone levels fall and your sex life might suffer as a result.

Cortisol

Estrogen naturally regulates cortisol; the stress hormone, so when estrogen begins to drop during the menopausal years, the adrenal glands can’t keep up and cortisol levels are no longer regulated. Moodiness, irritability and anxiety may result when the adrenal glands have been coping with long-term stress; this causes cortisol to decrease and epinephrine (a.k.a. adrenaline) to increase. If your adrenals are functioning optimally symptoms of menopause will be greatly reduced if not non-existent. The key is to support the adrenals first – that means REDUCE stress.

Leptin

This hormone controls how much fat you are carrying as well as how much you desire to eat. It is closely linked to estrogen and it also decreases during menopause. Usually leptin has the ability to shut down your appetite and increase your calorie-burning ability. When levels decrease so does your ability to feel satiated and weight gain may follow.

Growth Hormone

While sleeping, a hormone know as growth hormone (GH), is busy at work helping form healthy bones, skin and hair, it is also regulating the body’s proportions of fat and lean muscle mass. When menopause related insomnia hits, GH can be compromised. This leads to menopause symptoms of abdominal fat, vaginal dryness and thinning hair. Aiming to be asleep by 10pm will ensure that GH has a chance to be activated.

7 Hormone Balancing Foods

1. Flaxseeds. Flaxseeds contain a compound called phytoestrogens, a dietary estrogen that mimics estrogen by binding to the same sites. This is important when naturally occurring estrogens start to drop in menopause. Flaxseeds must be ground to have an optimal effect, as the body is not actually able to break down the hard seed shell, and it needs to be refrigerated to protect the fragile oils. TIP: Try sprinkling ground flaxseed on top of cereal in the morning.

2. Coconut Oil. You might be wondering why an oil would make the list of hormone balancing foods. It is actually a healthy type of saturated fat that boosts hormone production. Every cell of steroid hormones, like estrogen and progesterone, use fat as a component in its membrane – meaning that fat is essential to healthy hormones. TIP: Look for a label that has “organic” and “unrefined” listed. I like Spectrum Naturals brand Virgin Coconut Oil.

3. Broccoli. Broccoli and other cruciferous vegetables, like cauliflower and cabbage, contain glucosinolates that modulate estrogens by reducing testosterone. This modulation has been shown to have anti-cancer effects, especially breast cancer. TIP: Sometimes raw cruciferous vegetables can be hard to digest and can interfere with thyroid function. To avoid this problem just steam your broccoli for about 5 minutes, or until still bright green.

4. Swiss Chard. Swiss chard falls into the “leafy green” category, which means it is high in both calcium and magnesium. Magnesium promotes better sleep, which is beneficial for growth hormones to function properly. Restful sleep is also wonderful for providing energy to drained adrenal glands. TIP: Add finely chopped Swiss chard to an oiled pan with garlic before pouring in some scrambled egg for an easy dinner omelette.

5. Salmon. The omega 3 oils in cold-water fish have so much going for them! They are key to brain function, which helps with memory loss and fuzzy thinking. They also contain vitamin D – which boosts happiness. Lastly they contain CoQ10, an enzyme whose synthesis declines with age. CoQ10 supports detoxification, eases depression and fatigue and supports adrenal glands. TIP: See www.seachoice.org for your best bet when it comes to fish.

6. A Variety Of Seeds (Sesame, Sunflower & Pumpkin). The reason I say you should have a variety of seeds is because they are all slightly different yet have similar characteristics. Sunflower seeds are high in vitamin E – which can reduce hot flashes. Sesame seeds are high in CoQ10. Pumpkin seeds are high in zinc, a mineral and antioxidant that is key to maintaining moist skin. They are all high in fiber, which is key to getting old estrogen out of the body so that there is a better balance of hormones. TIP: Try to incorporate seeds everyday by sprinkling them on your salad or snacking on them throughout the day.

7. Maca. I saved the best for last: Maca! This little known Peruvian root powder has the ability to adapt to the body’s needs for different hormones. This means that if you are low in estrogen, Maca will jumpstart estrogen production or if your libido is lacking, you will see an increase in testosterone production. With continued use (1-3 teaspoons daily), for up to 3 months in a row, Maca will improve symptoms of menopause: hot flashes, mood swings, insomnia, fatigue, breast tenderness, brain fog and low sex drive. Sounds too good to be true? Try it out for yourself to see if it works for you. TIP: It is available at most health food stores; the “Nativas Naturals” brand is my favorite. 


In good health,
Cheryl Wahl, RHN, CPCC, Personal Trainer

Are you at your thinnest when you wake up in the morning and your roundest at night? You might just be bloated! For years I thought that was just the natural rhythm of life. My theory was that when you wake up, your stomach has emptied out overnight and is therefore flat, and then over the course of the day you are filling up your belly and the subsequent result is a rounded abdomen, coupled with some potential pain and gas.

The truth of the matter is that it isn’t necessarily the fact that you are ingesting copious amounts of food throughout the day, it is more about the type of food and how it is ingested that matters. This simple guide of 5 Flat Belly Foods can help you reduce swelling, inflammation and the need to undo that top button on your pants!

Bloating Defined:

Right away we have to figure out some of the reasons why bloating occurs in our bodies. The first thing that comes to mind is air – not necessarily flatulence – gas is generally the end product. Air can be incorporated in many ways. Fizzy drinks, chewing gum and gulping down food are all culprits in increasing digestive pressure.

The next big problem is slow digestion. Food that sticks around longer than 24 hours in the digestive tract will definitely cause bloating, discomfort and possibly constipation. It can be caused by large meals, not enough fiber or foods that are high in fat and animal protein.

Lastly, comes food intolerances. Our body, especially as it ages, makes less enzymes, bile and stomach acid – this makes it harder to digest certain foods causing our system to become intolerant to them, making it harder to digest and increasing the bloat.

Did you know that there are foods that cause systemic inflammation by damaging the lining of our intestines? This creates problems for the delicate ecosystem that resides there – causing an imbalance of “good” to “bad” bacteria. It is the wastes from the “bad” bacteria that causes bloating from inflammation. 

Tips For Improving Digestion And Avoiding The Bloat:

1. Avoid drinking large amounts of ice cold water with meals. Too much water will dilute your stomach acid and reduce the effectiveness of enzymes as well as decrease the output of bile, as a result, your digestion will suffer.

2. Go for a walk after big meals. This will help get things moving both on a physical level and on a digestive level.

3. Eat smaller meals more often. This will help control blood sugar and manage your hunger, causing less cravings for “inflammatory foods” like fries and burgers.

4. Take your time to thoroughly chew. Chewing is an essential step in breaking down food, activating enzymes and reducing the burden on the stomach and intestines. Large particles of food that make it to the gut feed the “bad” bacteria!

Top 5 Foods To Avoid For A Flat Belly:

1. Fried foods. Because fats are harder to breakdown, they overwhelm the stomach and cause oxidative stress. Fried foods tend to linger in the digestive tract.

2. Eating fruit at the end of a meal. Fruits, especially melon, are difficult to digest when they are piled on top of a large meal. When they just sit there they begin to ferment and cause gas and bloating.

3. Dairy foods. Humans are the only mammals that consume milk after weaning – so it shouldn’t be a surprise that for most of us our ability to breakdown milk ended when we weaned. Lactose intolerance is a main culprit behind a muffin top. And studies have shown that milk consumption among men can increase their risk of prostate cancer.

4. Red meat. This super dense animal protein doesn’t need to be completely removed from the plate, the plate just needs to be reimagined. Meat should make up ¼ of the plate with vegetables and grains making up the other ¾.

5. Wheat. By now everyone has heard of a gluten free diet – one thing you might not know is that by cutting out wheat – especially white flour – you reduce inflammation.

Top 5 Foods To Consume For A Flat Belly:

1. Cod. A staple cold water fish from the North Atlantic, cod is bursting with omega 3 essential fatty acids. Omega 3 reduces inflammation in a complicated sequence of events brought on by a group of hormone-like compounds called prostaglandins. They also promote a healthy balance of intestinal bacteria. TIP: Small cold water fish can be eaten up to 5 times a week.

2. Pineapple. The wonderful thing about pineapple is that it actually boosts the amount of enzymes that are available to aid in breaking down protein. Bromelain, the enzyme that is most dense in the pineapple core, can help reduce indigestion, cutting down on gas and bloating. TIP: Because the core of the pineapple is too tough to chew, it can be chopped up and blended into smoothies.

3. Chia.  Chia is very high in fiber and omega 3 making it awesome for digestion. This little wonder seed actually balances blood sugar – this means that you will feel fuller longer and end up eating less on a daily basis. Balanced blood sugar is excellent for fighting insulin resistance, which has been linked to an increase in abdominal fat. TIP: Chia needs to be hydrated before you eat them or they will remove water from the digestive tract actually slowing digestion, alternatively, make sure to keep up with your daily intake of water.

4. Quinoa. Even though quinoa is versatile enough to act as a grain it is actually a seed – this means that it is gluten free, reducing the risk of irritating the intestines. The high amount of fiber in the quinoa seed is also very useful to regulate bowel movements. A quick transit time reduces bloating and keeps the belly nice and flat. TIP: To make fluffy quinoa: for every 1 cup of the seed use 1 ¾ cups of water and cook on stovetop like rice.

5. Spinach. High in antioxidants, fiber and anti-inflammatory carotenoids, vitamin E and K. Spinach falls into the category with other dark leafy greens like kale and chard, but is a lot easier on the digestive process. TIP: Spinach is especially easy to digest when it is lightly sautéed in olive oil. Squeeze some lemon on top to help with nutrient absorption.

Anti-Bloating Checklist:

By consuming foods that are anti-inflammatory, enzyme rich, high in fiber and omega 3 you will:

• Look and feel thinner
• Feel less bloated
• Appear younger
• Improve your mood
• Reduce your risk of heart disease and bowel cancer
• Lessen the chances of getting an auto-immune disorder, like Crohn’s 

In good health,
Cheryl Wahl, RHN, CPCC, Personal Trainer

We’ve all been there. As you pull up your pants and take a deep breathe in hoping that you can get the button done up you take a mental note that tomorrow you will start your diet again.

Although you can’t remember the last time a diet actually worked for you it doesn’t seem like there are many other alternatives to help take the weight off and lose the unhealthy belly fat.

There are now hundreds of ways to lose weight and most diets work in the short term when they are followed. The problem is the weight always seems to creep back on and land exactly where you don’t want it to…your tummy.

As a Registered Holistic Nutritionist, Certified Cancer Coach and fat loss expert I teach my clients two simple methods for weight loss. Yes, as we move through their journey together things can get a bit more complicated but if you follow the 5 fundamentals below you will be able to

• Regulate your blood sugar levels
  
• Decrease cortisol (stress hormone)
  
• Improve digestion
  
• Have more energy
  
• Wake up feeling refreshed and ready to start the day
  
• Choose better quality foods because your food cravings are gone 
  

We’ve all heard before that balancing hormones is a sure fire way to achieve weight loss. It’s true. Hormones like cortisol, insulin, leptin and ghrelin are responsible for regulating your stress response, blood sugar levels and feelings of hunger and satiety (fullness).

When the 4 hormones are unbalanced due to high stress, food cravings, eating processed foods, belly fat, yo-yo dieting and a sedentary lifestyle weight loss proves to be a challenge. Cortisol and insulin love to help us store our left over calories as belly fat for later use.

A rough day, one too many cups of coffee and a bagel all add up to a muffin top hanging over your pants. This is something we seriously want to avoid.

When we have a couple rolls of fat hanging over our pants we tend not to feel as confident or as attractive. Also, belly fat is unhealthy and is one of the major risk factors that can lead to Type II diabetes, cardiovascular disease and increase your risk of certain cancers.

So how do we lose weight and beat the battle of the bulge once and for all?

Before I outline the 5 weight loss fundamentals to shrink belly fat it’s important for us to understand our daily energy needs.  This is part one of the 2-part strategy I teach my clients.

Your daily energy needs are the number of calories you need to happily live out each day. This includes adding extra calories for exercise or if you have a physically demanding job. A quick calculation is to add a 0 to your weight.

For example if you weight 150 pounds then you require approximately 1500 calories per day. So whatever weight you are right now, add a zero to it.

Part two of the equation is to evaluate the quality of the calories you eat. Meaning that you avoid high fat, high sugar processed foods and opt for whole foods instead.  I believe this is more important then the amount of calories consumed. Still it’s important to know the range of calories you need daily. After all the goal is to lose weight and that isn’t achievable by eating twice the amount your body needs.

Listen, there will always be controversy and conflict regarding the right and wrong way to eat, to lose weight and to reduce belly fat. I’ve learned from working with thousands of people that there are 5 fundamentals that help to balance hormones and promote healthy weight loss.

Fundamental # 1 Eat breakfast within 1 hour of waking up

When you skip breakfast or delay it because there is no time your blood sugar levels drop and you become starving. At that point saying ‘no thank you’ to the cookies or bagels in the workplace kitchen is too hard so make sure you fuel your body within 1 hour of waking.

Fundamental # 2 Add protein and a healthy fat to breakfast

Protein and fat help to balance your blood sugar levels, keep you feeling full and regulate your hormones.

Protein                                                           Fat

1 cup Greek yogurt (plain)                               8-10 nuts (raw)
2 eggs                                                           1-2 tablespoons hemp seeds (protein and fat)
1 scoop protein powder                                  1 tablespoon coconut oil

Fundamental # 3 Eat every 4 hours

Your meals should be large enough that they fill you up for about 3.5 to 4 hours. When you snack (eating every 2 hours) or nibble throughout the day you don’t allow your body to digest well or utilize the food as energy.

Fundamental # 4 Include a protein source at every meal

Protein is the building block for your immune system and lean muscle mass. Without protein at your meal you are more likely to overeat carbohydrates.

A protein size for females is about 4 ounces and a portion size for males is about 6 ounces.

Fundamental # 5 Choose high fiber carbohydrates

Carbohydrates are not something to be afraid of when you choose the right ones. Stay away from the white processed carbs. Instead opt for carbs that digest slowly because they have at least 5 grams of fiber or more per serving.

Make 5 grams of fiber or more per serving a rule when choosing your carbs.

One last tip: please be patient with your body while losing weight. Losing weight and shrinking belly fat does not happen overnight regardless of what any quick fix diet scheme says. Follow the 5 weight loss fundamentals and you will see your muffin top disappear while you lose weight, reduce your risk of disease and feel healthy and happy.


In good health,
Cheryl Wahl, RHN, CPCC

When it comes to monitoring your body for fitness there are pinchers that test body fat, a bathroom scale that measures your water content and good old-fashioned calorie counting. Then there is a very simple way to find out your disease risk based on a simple calculation – the waist to hip ratio. You’ll need a tape measure, and these simple instructions:

• Measure the circumference of your waist
• Measure the circumference of your hips
• Divide the waist measurement by the hip measurement
• This is your waist to hip ratio!

Now what is the whole waist to hip ratio supposed to imply?

For a woman a ratio of 0.8 or above and for a man a ratio of 1.0 or above is a major sign that you are at risk for developing cardiovascular disease, type 2 diabetes, high blood pressure and arthritis (gout). A study done on 47,382 women suggested that a greater waist circumference increases risk of breast cancer, especially among postmenopausal women.

The waist numbers that take you out of the disease risk categories and back into the healthy categories are:

Females: 35 inches around or less
Males: 40 inches around or less

If you don't fall into this category, don’t worry, all is not lost, there are ways to focus on your waist for superior health.

1. Cut down on sugar consumption: The old adage “a moment on the lips, a lifetime on the hips” is quite wise. The glucose derived from excessive sugar intake cannot be completely processed in your body and actually goes into storage for later use.

The preferred storage is fat cells! Going sugar-free all in one go can be extremely difficult, but by taking small steps you will start to notice a difference. Start by not adding sugar to your coffee and tea. Next replace a soda with a glass of water with lemon. Then change your sweetener to raw honey instead of white sugar.

Top natural sugar recommendation is RAW HONEY.

2. Turn off the TV/computer: TV watching is linked to the onset of obesity, mostly because the more TV you watch the less activity you are doing. With the beautiful summer weather, it should be easier to convince yourself to get out for an after dinner walk.

Start out slow – 10 minutes a day, then gradually work your way up to a goal of 30-60 minutes. It will also increase your overall energy and improve sleep. A 5 or 10 minute walk is better then no walk at all.

3. Improve your digestion: Fiber does wonders in improving your digestion naturally. The best way to increase your fiber intake is eating more fruits and vegetables.

Again the summer is a great time to start up this new regime with all that fresh produce around. Clinical evidence shows that dietary fiber promotes weight loss, improves blood sugar control and decreases the amount of calories absorbed by the body.

Try adding 1 to 1 1/2 tbsp of chia seeds to your breakfast or ½ cup of well-rinsed beans or lentils to your lunch.

Eat some fresh corn (organic) for dinner instead of a side of rice, go for a walk and if you get hot don’t reach for a can of soda but go for a cool glass of water. By starting slow and keeping hydrated, you will start to see signs that your waist to hip ratio is going down and with that your risk for disease also goes down. 


In good health,
Cheryl Wahl, RHN, CPCC, Personal Trainer

Have you written your cravings off as normal because you’ve been experiencing them for so long? It’s possible that you’ve created quick fix solutions to satisfy those cravings just so they don’t drive you crazy.

There is no shortage of “health” products that make BIG claims to help you lose fat, get rid of cravings or balance your hormones. You’ve probably already bought or tried many of these products in an effort to slim down.

Even with all of the free information available now it’s seems harder then ever to get a straight and reliable answer from a trusted source on how to balance your hormones, stabilize blood sugar levels and lose weight without depriving yourself, feeling depressed or angry.

Here’s the harsh reality…

There is no one single food, pill, powder or tea that will give you the results you are looking for.

While that might be hard to hear, it’s true.

When you have cravings it’s a result of multiple of physiological triggers that come together to signal you to eat, usually a sugary or salty food. In fact, the signal to eat something sugary or salty can sometimes be so strong that no amount of willpower can overcome it.

So how do you overcome your cravings in a realistic way that is maintainable long-term? 

Tip # 1 Ditch The Idea Of The Magic Pill Solution

No matter what your friends, colleague’s, Doctor’s, health food store or Dr. Oz says there is NO one magic pill to get rid of cravings or help you to lose weight.

Yes, there are certain supplements that support blood sugar stabilization but if you first don’t remove the food triggers no amount of supplements will help you.

Common Food Triggers:

• Coffee
  
• Diet Coke or diet beverages
  
• Dried fruit
  
• Flavored oatmeal 
  
• Wheat
  
• Alcohol 
  

When you are constantly looking for a quick fix magic pill to end your cravings and solve your weight problems you deny your personal responsibility involved in your behavior (food) choices.

You can start by accepting that it will take work and effort to balance your hormones and lose weight. After all, you didn’t put the weight on in 14 days… it’s not going to come off in 14 days.

Tip # 2 Start Your Day With P & F

Do you know why oatmeal is considered to be a good breakfast choice?

Why are eggs a popular breakfast food?

What you choose for your first meal of the day is probably the most important food choice you can make when you are trying to calm cravings and lose weight. This is because your break-fast sets your hormonal tone for the day.

So when you choose foods that spike blood sugar, even if they are “healthy” you are not setting yourself up for an energetic, craving-free day. Just because something is touted as healthy doesn’t mean that it’s the right food choice for you.

Start your day with PROTEIN & FIBER to stabilize blood sugar and help you to feel full and energetic all day long.

Good P & F Choices:

• 1 cup plain Greek Yogurt + 2 tbsp of chia seeds 
  
• 2 whole eggs with 1 cup of blackberries (or mixed berries) 
  
• Shake with 1 scoop of protein powder with 2 tbsp of chia seeds 
  
• Chia seed pudding made with 1 scoop of protein powder 
  

Tip # 3 Know The Foods That Cut Cravings

Even when you make the best food choices, have the right breakfast, plan and prepare your meals you still might have sugar or salt cravings. We live in the real world where there is NO SUCH THING AS PERFECTION.

The best thing you can do for yourself is to know which foods satisfy you without setting you up for more cravings later on in the day. Since we all have different food likes and dislikes you will want to test out these foods to see which ones work best for you.

Foods That Curb Cravings:

• 1 tbsp of raw almond butter 
  
• ¼ - ½ cup of guacamole with 12 Mary’s crackers
  
• 1 ounce of full fat cheese 
  
• ¼ cup of homemade trail mix 
  
• 1-2 squares of 75% or higher dark chocolate 
  
• ¼ cup salted cashews 
  
• ½ cup unsweetened apple sauce with 1 tbsp of chia seeds 

Start using these 3 tips to calm your cravings this week and see how you feel.


If you have a favourite food that you feel helps squash your craving, post in the comments below.

In good health,
Cheryl Wahl, RHN, CPCC, Personal Trainer

We all do it, I am guilty of it too: not allowing enough time (or any for that matter) on ourselves. We are busy people, always rushing from here to there, running errands, trying to drop the kids off on time, preparing food, cleaning the house, walking the dog - making sure that everyone else is happy. But where does that leave us? Usually overtired and somewhat unhappy.

This Mother’s Day I challenge you to take some time for yourself and increase your happiness factor. I don’t mean taking an hour to sleep in on exactly Sunday the 11th of May – I mean scheduling time for yourself on an ongoing basis. How can this be done? Well, by starting out slow, creating time and then rekindling something that you have put on the backburner.

1. Find your “MAGIC” time - Lori Kennedy RHN, and founder of WOW Weight Loss, describes this time as, “The time when you are most creative, free from distractions and able to get things done.” For some it is the time after the kids go to bed.  For me, sometimes it's before everyone else gets up, or it's at 8:30 once they've all left for school. I knock a few things off my to do list, which gives me clarity and takes off a bit of stress.

2. Improve your sleep - Improving your sleep can be accomplished in a couple of ways. First, turn off your smartphone and laptop 1 hour before bed time. The blue screen from these devices tricks your brain into thinking it is still day-time and makes it harder to fall asleep. Second, download all that info that is swirling around in your brain – that is, make a to-do list before bed, or just write down the things that are bothering you, so they won’t keep you up at night. I call it a brain dump and really helps.

3. Spend one hour doing something that you love - Knitting, gardening, baking, reading, chatting with a friend, drawing, dancing, singing, cuddling, walking, biking, soaking up some rays…the sky is the limit. By incorporating something into your day that you left behind once the kids came around you will start to feel like you are yourself again – boosting your happiness.

I know some days are harder than others, and that we all are super busy, but taking these small steps will help you in the long run, and your improved mood will also reduce the stress level in your house, bumping that happiness factor up even more.

Mother’s Day Self-Care Maca Balls Recipe

Makes 12 balls

1 heaping cup of dried dates
1 cup of shredded coconut
2 tbsp of coconut oil
1/4 cup of maca powder
pinch of sea salt

Instructions

1. Process the dates and coconut in a food processor until they start to clump together
2. Add the maca powder and salt, then melt the coconut oil until it becomes liquid
3. Turn the food processor on and drizzle in the coconut oil until well combined
4. Remove the mixture from the food processor and roll into balls

Notes

1. Kept in the fridge, these should last at least a week if not longer. They could also be frozen.

 
Recipe from http://keepinghealthygettingstylish.com/2013/10/recipe-coconut-maca-snack-balls-hormonal-balance.html