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Mary's Vision
To help others achieve the balance of a healthy mind, body and spirit. Mary's Mission To empower others to actively pursue a life of health and purpose through a strong media presence. 
ISSA certified Personal Trainer and Specialist in Exercise Therapy.
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Health and Fitness Websites
AKA-American Kinesiology Association All About Healthy Choices American College of Sports Medicine Atlanta Business Chronicle Bodybuilding.com Breaking Muscle DMOZ Fit Pro Magazine Health Health Gauge Industry News IDEA Fitness Trends and News Ironman Magazine Medical Express Medical News Today www.nchpad.org/NCHPAD Personal Trainer Development Center SciCentral Science Daily Science For Fitness Senior Journal Simple Science Fitness www.sportsister.com/ Strength and Conditioning Research T-nation Women's Sports News and Commentary |
Is It Necessary And Good Advice To "Check With Your Doctor" When Starting A New Exercise Or Diet Regime?
According to All About Healthy Choices, the answer is a no. "What expertise does the average family practitioner have when it comes to making health recommendations regarding exercise and nutrition? The answer is usually NONE! Doctors (trained in “doctoring”) are NOT EXPERTS in the fields of EXERCISE and NUTRITION and should refer their patients to professionals who are." This is a bold blog post written by a former chiropractic physician that appeals to practicing physicians and their inability to make recommendations on exercise and fitness and advises them instead to use their ability to refer patients to those trained in those particular fields for best results.
According to All About Healthy Choices, the answer is a no. "What expertise does the average family practitioner have when it comes to making health recommendations regarding exercise and nutrition? The answer is usually NONE! Doctors (trained in “doctoring”) are NOT EXPERTS in the fields of EXERCISE and NUTRITION and should refer their patients to professionals who are." This is a bold blog post written by a former chiropractic physician that appeals to practicing physicians and their inability to make recommendations on exercise and fitness and advises them instead to use their ability to refer patients to those trained in those particular fields for best results.
Dental Solutions Offers Multiple Resources Through Their Health and Wellness Guide for Seniors
"In today’s society, seniors are looking and feeling better than ever and living more active lives. This may be attributed to various things, including better health care and modern dental solutions. Starting in their mid to early 50s, people can expect certain changes and elevated risks. To prepare, they can take steps that will help them to get and stay in shape or maintain their current good health." These steps are diet, exercise, physical health and mental health. To read more on each step, and to browse through multiple helpful links, visit Dental Solutions here.
"In today’s society, seniors are looking and feeling better than ever and living more active lives. This may be attributed to various things, including better health care and modern dental solutions. Starting in their mid to early 50s, people can expect certain changes and elevated risks. To prepare, they can take steps that will help them to get and stay in shape or maintain their current good health." These steps are diet, exercise, physical health and mental health. To read more on each step, and to browse through multiple helpful links, visit Dental Solutions here.
Importance of assessing weight control practices, eating behaviors, after bariatric surgery-"...structured programs to modify problematic eating behaviors and eating patterns following bariatric surgery should be evaluated as a method to improve weight outcomes among patients undergoing bariatric surgery." (Read article in its entirety here.) Bariatric patients need support post weight loss surgery as many emotional issues are still present while the coping mechanism of eating away the stress or boredom is no longer an option. Follow up care should be available in the way of emotional and psychiatric care and counsel.
"There has been an astounding rise in orthopedic injuries among children in the last decade. Kids are training too hard, too often, too repetitively and way too early without a proper foundation. Training and coaching programs have capitalized on this, often ignoring orthopedic guidelines for training children in favor or showing early results to the parents. Injuries to growth plates, vertebral discs, meniscus tears, and tendon/ligament strain can leave a child with permanen...t damage. The body is not designed to repeat specific movements over and over, especially at an early age. We are designed for multi-planer movements which is more akin to "going outside and playing" vs. training." (You can read the article in its entirety here.) This is why when I train-either one on one with kids or in an adult class- we focus on natural movements that everyone can do, at their individual rate and intensity. We literally "go outside and play".
News you can use from Prevention magazine.
3 Reasons NOT to do daily weigh-ins:
*It can drive you nuts-The obsession can lead to stress which-for those that struggle with stress eating-can lead to binging.
**It's not always accurate-Your weight constantly changes. Constantly.
***It can make you rigid-You will be less likely to enjoy cheat meals, which help lose weight by preventing binge eating or high carb snacks and meals.
2 new reasons to LOVE Panera Bread restaurant:
*The meat served here is antibiotic-free. The menu emphasizes veggies and lean meat. (That's 2 reasons already!)
**In May of 2015, Panera debuted its No No List, banning 150 unnatural additives.
Memorable quotes from an interview with Lainie Messina:
"I was nearing 45, and the thought of losing my own health really scared me."
"At first, it was all about losing weight......I realized fitness wasn't just about losing weight but was about inner strength, too."
"The most significant change is that I am confident in all aspects of my life. I know there is nothing that I can't do."
Question-What is healthier to eat, tuna or salmon?
Answer- Salmon is lower on the food chain, so it's likely to contain fewer toxins like mercury than tuna. If you eat tuna, eat Light instead of White or Albacore, and look for BPA-free lined cans.
3 Reasons NOT to do daily weigh-ins:
*It can drive you nuts-The obsession can lead to stress which-for those that struggle with stress eating-can lead to binging.
**It's not always accurate-Your weight constantly changes. Constantly.
***It can make you rigid-You will be less likely to enjoy cheat meals, which help lose weight by preventing binge eating or high carb snacks and meals.
2 new reasons to LOVE Panera Bread restaurant:
*The meat served here is antibiotic-free. The menu emphasizes veggies and lean meat. (That's 2 reasons already!)
**In May of 2015, Panera debuted its No No List, banning 150 unnatural additives.
Memorable quotes from an interview with Lainie Messina:
"I was nearing 45, and the thought of losing my own health really scared me."
"At first, it was all about losing weight......I realized fitness wasn't just about losing weight but was about inner strength, too."
"The most significant change is that I am confident in all aspects of my life. I know there is nothing that I can't do."
Question-What is healthier to eat, tuna or salmon?
Answer- Salmon is lower on the food chain, so it's likely to contain fewer toxins like mercury than tuna. If you eat tuna, eat Light instead of White or Albacore, and look for BPA-free lined cans.
How To Help Without Inflicting Further Hurt
What to-and not to-do when offering comfort in a crisis:
Do: Be there-Be present.
Do: Bring soup-Non-verbal expressions of love and care are as healing as words spoken.
Do: Be a builder-Firefighters are there for the crisis while builders are there for the long haul, walking along side the victims as they live out the crisis.
Don't: Say, "It's all for the best" or try to make sense of what has happened. Allow nature to take its course. Simply sit with them during the moments of suffering without rationalizing it.
Don't: Say, "You'll get over it". There is no such thing as getting over it. There is no going back to "the old me" or "the way it used to be." There is only the new normal.
Don't: Compare. Ever.-Trauma is unique. How could you know how they feel when each event-although similar-is experienced individually?
(This is a condensed version of an article originally appearing in the September issue of Reader's Digest.)
Do: Be there-Be present.
Do: Bring soup-Non-verbal expressions of love and care are as healing as words spoken.
Do: Be a builder-Firefighters are there for the crisis while builders are there for the long haul, walking along side the victims as they live out the crisis.
Don't: Say, "It's all for the best" or try to make sense of what has happened. Allow nature to take its course. Simply sit with them during the moments of suffering without rationalizing it.
Don't: Say, "You'll get over it". There is no such thing as getting over it. There is no going back to "the old me" or "the way it used to be." There is only the new normal.
Don't: Compare. Ever.-Trauma is unique. How could you know how they feel when each event-although similar-is experienced individually?
(This is a condensed version of an article originally appearing in the September issue of Reader's Digest.)
Fact or Fiction?
According to David McCandless of Information is Beautiful, the following facts have been proven false.
Myth-We only use 10% of the brain at any given moment.
Fact-The proportion of the brain "firing" at any one time is task dependent, but ultimately, every region is used almost every day.
Myth-It takes 7 years to digest gum.
Fact-The chewy base of gum is indigestible and passes straight through. The remainder is absorbed.
Myth-Caffeine dehydrates you.
Fact-Not really. The diuretic effect of caffeine is offset by the amount of water in a caffeinated drink. (I heard a collective sigh of relief from coffee lovers!)
Myth-We only use 10% of the brain at any given moment.
Fact-The proportion of the brain "firing" at any one time is task dependent, but ultimately, every region is used almost every day.
Myth-It takes 7 years to digest gum.
Fact-The chewy base of gum is indigestible and passes straight through. The remainder is absorbed.
Myth-Caffeine dehydrates you.
Fact-Not really. The diuretic effect of caffeine is offset by the amount of water in a caffeinated drink. (I heard a collective sigh of relief from coffee lovers!)
Super Information on Superbugs
Consumer Reports August, 2015 issue gives startling information regarding superbugs including:
"About 80% of the antibiotics in the U.S. are fed to chickens, cows and other food animals, mostly to speed their growth and to prevent disease." (This is my major beef-excuse the pun-with eating a lot of meat. Not only does it take up to 10 days to digest, for the time it is sitting in your digestive track, you are absorbing these antibiotics.)
"When antibiotics are called for, (to treat illnesses) doctors often reach too quickly for "broad spectrum" ones that attack multiple bacteria types at once. That shotgun approach is not only more likely to breed resistance but also to wipe out protective bacteria." (Whenever taking an antibiotic, always take a probiotic or eat yogurt to counter the down side to wiping out bacteria; good bacteria is killed off with the bad. When this happens, a host of digestive disorders will follow.)
"The CDC estimates that up to half of all antibiotics used in this country are prescribed unnecessarily or used inappropriately." (That's 50%!!)
"Without the drugs up to 40% of people undergoing total hip-replacement surgery would develop an infection and almost one-third of those would die." (Another caveat to having surgery; all surgeries come with the added risk of developing an infection and patients are prophylactically treated with antibiotics. When possible, seek other treatment options.)
How to avoid germs at the gym-wash your hands before and after your work out, wipe down equipment with alcohol-based sprays or wipes, place a barrier such as a towel between you and the equipment, keep cuts covered with a band aid, never share personal items, shower immediately after exercising. (Gyms are public places. Keep that in mind.)
When to say no to an antibiotic- for ear infections in children and adults over the age of 2-(most improve on their own within 2-3 days) eczema-(moisturize-antibiotics do not relieve the redness or itching), eye infections-(antibiotics are rarely necessary) pinkeye-(the cause is usually from a virus or allergy, but even when bacteria is to blame, it heals within 10 days) respiratory infections-(colds, flu, viruses and allergies are usually to blame. Strep would be the exception, meriting antibiotic treatment) sinus infections-(usually viral, but when bacterial, it clears within 10 days) swimmer's ear-(over the counter drugs help as much as antibiotics without the risk of resistance) urinary tract infections in older adults-(doctors often prescribe without running tests to rule out bacteria)
**We are not a society that supports being in bed 7-10 days to let nature take its course and heal our bodies naturally, which is why we ask for antibiotics when we are sick. If given the time and opportunity, though, our bodies do a remarkable job on their own of healing most illnesses. If your illness worsens are does not get better within 10-14 days, this is the time to see the doctor and entertain the possibility of treatment via antibiotic; sooner than that, you risk resistance due to impatience.
"About 80% of the antibiotics in the U.S. are fed to chickens, cows and other food animals, mostly to speed their growth and to prevent disease." (This is my major beef-excuse the pun-with eating a lot of meat. Not only does it take up to 10 days to digest, for the time it is sitting in your digestive track, you are absorbing these antibiotics.)
"When antibiotics are called for, (to treat illnesses) doctors often reach too quickly for "broad spectrum" ones that attack multiple bacteria types at once. That shotgun approach is not only more likely to breed resistance but also to wipe out protective bacteria." (Whenever taking an antibiotic, always take a probiotic or eat yogurt to counter the down side to wiping out bacteria; good bacteria is killed off with the bad. When this happens, a host of digestive disorders will follow.)
"The CDC estimates that up to half of all antibiotics used in this country are prescribed unnecessarily or used inappropriately." (That's 50%!!)
"Without the drugs up to 40% of people undergoing total hip-replacement surgery would develop an infection and almost one-third of those would die." (Another caveat to having surgery; all surgeries come with the added risk of developing an infection and patients are prophylactically treated with antibiotics. When possible, seek other treatment options.)
How to avoid germs at the gym-wash your hands before and after your work out, wipe down equipment with alcohol-based sprays or wipes, place a barrier such as a towel between you and the equipment, keep cuts covered with a band aid, never share personal items, shower immediately after exercising. (Gyms are public places. Keep that in mind.)
When to say no to an antibiotic- for ear infections in children and adults over the age of 2-(most improve on their own within 2-3 days) eczema-(moisturize-antibiotics do not relieve the redness or itching), eye infections-(antibiotics are rarely necessary) pinkeye-(the cause is usually from a virus or allergy, but even when bacteria is to blame, it heals within 10 days) respiratory infections-(colds, flu, viruses and allergies are usually to blame. Strep would be the exception, meriting antibiotic treatment) sinus infections-(usually viral, but when bacterial, it clears within 10 days) swimmer's ear-(over the counter drugs help as much as antibiotics without the risk of resistance) urinary tract infections in older adults-(doctors often prescribe without running tests to rule out bacteria)
**We are not a society that supports being in bed 7-10 days to let nature take its course and heal our bodies naturally, which is why we ask for antibiotics when we are sick. If given the time and opportunity, though, our bodies do a remarkable job on their own of healing most illnesses. If your illness worsens are does not get better within 10-14 days, this is the time to see the doctor and entertain the possibility of treatment via antibiotic; sooner than that, you risk resistance due to impatience.
Age Is Just A Number And Her Number Is 90!!
90 year old athlete (I love seeing those words together!) Emilia Garcia de Fontan from Colombia, left, battles to keep up with junior Gwen Gleeson, 86, from Aus...tralia, right, in the finals of the 100m dash, women's 85-89 and 90-94 year old age groups. Gleeson crossed the line 6th in her age group, in 26.01secs and Garcia de Fontan was just behind at 26.06secs. Photo courtesy of Alex Rotas Photography
To Juice or Not To Juice-That is the Question
Juice Fasting is a new weight loss trend, but are the temporary benefits worth the disadvantages? The benefits include lower blood sugar, improved insulin function, and a reduction in blood pressure after just a few days of withholding carbs, proteins and fats.
These benefits last only a few weeks, though, at most.
The list of disadvantages include but are not limited to the following: Without carbs, fats and proteins, your body can not produce the neurotransmitters needed to keep you even tempered, resulting in some irritability.
Without protein from food sources, your body will take it from your muscles. A week long cleanse could result in significant muscle loss.
The weight you lose will be water weight, and will be regained as you begin eating post-fast.
Although you may reduce your calorie intake, your body does not stop burning them. This is why you will feel weak and light headed.
If you are drinking mainly fruit-based fluids, you are taking in a ton of sorbitol-a sugar alcohol that pulls water into your intestinal track causing a laxative effect. Dehydration from diarrhea is possible.
The safest way to lose weight is sticking with a sensible diet that contains mostly whole foods, get plenty of sleep at night, exercise 3-5 times a week and reduce your stress level and/or find ways to manage what can not be eliminated. Health and fitness is a lifestyle, not a fad. Begin today by making changes slowly. Slow changes are safe changes and safe changes will become long term habits.
These benefits last only a few weeks, though, at most.
The list of disadvantages include but are not limited to the following: Without carbs, fats and proteins, your body can not produce the neurotransmitters needed to keep you even tempered, resulting in some irritability.
Without protein from food sources, your body will take it from your muscles. A week long cleanse could result in significant muscle loss.
The weight you lose will be water weight, and will be regained as you begin eating post-fast.
Although you may reduce your calorie intake, your body does not stop burning them. This is why you will feel weak and light headed.
If you are drinking mainly fruit-based fluids, you are taking in a ton of sorbitol-a sugar alcohol that pulls water into your intestinal track causing a laxative effect. Dehydration from diarrhea is possible.
The safest way to lose weight is sticking with a sensible diet that contains mostly whole foods, get plenty of sleep at night, exercise 3-5 times a week and reduce your stress level and/or find ways to manage what can not be eliminated. Health and fitness is a lifestyle, not a fad. Begin today by making changes slowly. Slow changes are safe changes and safe changes will become long term habits.
Mind-Body-Spirit Connection Reading List
Switch On Your Brain: The Key to Peak Happiness, Thinking,
and Health By Dr. Caroline Leaf
According to researchers, the vast majority--a whopping 75-98 percent--of the illnesses that plague us today are a direct result of our thought life. What we think about truly affects us both physically and emotionally. In fact, fear alone triggers more than 1,400 known physical and chemical responses in our bodies, activating more than thirty different hormones! Today our culture is undergoing an epidemic of toxic thoughts that, left unchecked, create ideal conditions for illnesses.
Supported by current scientific and medical research, Dr. Caroline Leaf gives readers a prescription for better health and wholeness through correct thinking patterns, declaring that we are not victims of our biology. She shares with readers the "switch" in our brains that enables us to live happier, healthier, more enjoyable lives where we achieve our goals, maintain our weight, and even become more intelligent. She shows us how to choose life, get our minds under control, and reap the benefits of a detoxed thought life.
Deadly Emotions: Understand the Mind-Body-Spirit Connection That Can Heal or Destroy You by Dr. Don Colbert
Did you know that negative emotions can adversely affect your health? Depression, anger, guilt, condemnation, low self-esteem-these are only a few of the lethal toxins that threaten body and spirit.
Offering a clear definition of deadly emotions-what they are, where they come from, how they manifest themselves, and their effects on the body-Dr. Colbert uses scientific evidence to support his views. He further offers hope in the form of God's power to deliver readers from these toxins, focusing on the power of forgiveness and repentance, the value of a merry heart, and the joy of the Lord. Finally, Dr. Colbert shares insights on the role nutrition plays in removing the physical toxins that inhibit true health.
F.I.T. Faith Inspired Transformation by Kim Dolan Leto
Achieve health the right way from the inside out! Many diet and fitness books claim that losing ten pounds in ten days will bring the health and happiness we are looking for. But the truth is that health and happiness requires more than a few weeks of intense dietary restriction or physical exertion. The journey to health isn't a sprint. It's a marathon. We succeed by combining our faith with our fitness and doing real life with God. Only in Him do we find the strength to make health a lifestyle. Everything else is just a temporary fix with an unending cycle of deprivation, overconsumption, and exhaustion. F.I.T. is different than any other diet or training plan. It calls women who are struggling with their health and fitness to a Faith Inspired Transformation shifting their focus from what the world says to what the Word of God says. With each of the ten steps, renowned fitness expert, model, and writer Kim Dolan Leto provides the inspiration and practical tools necessary to live a healthy life that honors God and brings the lasting results we all crave.
What Was I Thinking? Get your thoughts working for you not against you by Caspar McLeod
The battle for our lives starts in our thoughts. By understanding how they work, and what the Bible says about them, we can find more peace in our lives. It dives into the physical and medical, spiritual and emotional areas in our thought processes. We address diseases associated with wrong thoughts, and how to get them changed to produce health. All based on Biblical references.
According to researchers, the vast majority--a whopping 75-98 percent--of the illnesses that plague us today are a direct result of our thought life. What we think about truly affects us both physically and emotionally. In fact, fear alone triggers more than 1,400 known physical and chemical responses in our bodies, activating more than thirty different hormones! Today our culture is undergoing an epidemic of toxic thoughts that, left unchecked, create ideal conditions for illnesses.
Supported by current scientific and medical research, Dr. Caroline Leaf gives readers a prescription for better health and wholeness through correct thinking patterns, declaring that we are not victims of our biology. She shares with readers the "switch" in our brains that enables us to live happier, healthier, more enjoyable lives where we achieve our goals, maintain our weight, and even become more intelligent. She shows us how to choose life, get our minds under control, and reap the benefits of a detoxed thought life.
Deadly Emotions: Understand the Mind-Body-Spirit Connection That Can Heal or Destroy You by Dr. Don Colbert
Did you know that negative emotions can adversely affect your health? Depression, anger, guilt, condemnation, low self-esteem-these are only a few of the lethal toxins that threaten body and spirit.
Offering a clear definition of deadly emotions-what they are, where they come from, how they manifest themselves, and their effects on the body-Dr. Colbert uses scientific evidence to support his views. He further offers hope in the form of God's power to deliver readers from these toxins, focusing on the power of forgiveness and repentance, the value of a merry heart, and the joy of the Lord. Finally, Dr. Colbert shares insights on the role nutrition plays in removing the physical toxins that inhibit true health.
F.I.T. Faith Inspired Transformation by Kim Dolan Leto
Achieve health the right way from the inside out! Many diet and fitness books claim that losing ten pounds in ten days will bring the health and happiness we are looking for. But the truth is that health and happiness requires more than a few weeks of intense dietary restriction or physical exertion. The journey to health isn't a sprint. It's a marathon. We succeed by combining our faith with our fitness and doing real life with God. Only in Him do we find the strength to make health a lifestyle. Everything else is just a temporary fix with an unending cycle of deprivation, overconsumption, and exhaustion. F.I.T. is different than any other diet or training plan. It calls women who are struggling with their health and fitness to a Faith Inspired Transformation shifting their focus from what the world says to what the Word of God says. With each of the ten steps, renowned fitness expert, model, and writer Kim Dolan Leto provides the inspiration and practical tools necessary to live a healthy life that honors God and brings the lasting results we all crave.
What Was I Thinking? Get your thoughts working for you not against you by Caspar McLeod
The battle for our lives starts in our thoughts. By understanding how they work, and what the Bible says about them, we can find more peace in our lives. It dives into the physical and medical, spiritual and emotional areas in our thought processes. We address diseases associated with wrong thoughts, and how to get them changed to produce health. All based on Biblical references.
Health, Wellness and Fitness
The
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How often does the body renew itself? Older wisdom had it
pegged at around seven years. Deepak Chopra-one of the best-known and most influential figures in the holistic-health movement-has revised that estimate downward to
roughly one year (approximately 98% totally renewed). Based on the estimates of
(quantum) biology, you have a brand new stomach lining every 4 days, new skin
every 30 days, a new liver in 6 weeks, even the skeleton is replaced every
three months. Here is the exciting part. The majority practicing in the medical community believe we are born with genes that predisposition us to disease, although according to the AMA (American Medical Association) roughly only 5-8% of disease is genetically related. That means over 95% of disease is due to lifestyle factors. Even if you were born with genes that did predisposition you to a disease, by the time you were 1 year old, your cellular structure would have eradicated it while renewing the body.
Some have said, "Yeah, but if a parent or grandparent has a disease-say for instance, heart disease or diabetes-you usually see the children and grandchildren with the same disease. Doesn't that prove that disease is genetic?" Absolutely not, but it does make a strong point for lifestyle choices and that is where the 95% comes into play. What you eat, how active-or inactive-you are, how well you manage stress, and if you have a strong faith connection all contribute to, cause, or prevent disease. Because children and grandchildren follow lifestyle patterns of their parents and grandparents, they would naturally follow along the same pathway as the matriarchs and patriarchs when it comes to disease and its progression. When obesity is a factor, family members will carry the excess weight similarly, but that does not mean the disease is hereditary. This is great news when it comes to disease factors in your family. Your mother's breast cancer or your father's heart disease does not need to be a risk factor for you unless your lifestyle coincides with theirs. By taking control of and managing lifestyle factors, you eradicate your predisposition for their illnesses by 95%. That is a big number. A huge number. A reason to get fit and healthy and to pave your own path while setting an example for your children and grandchildren. |
Super Bowl 2015 Commercials featuring adaptive athletes. We salute your courage!
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No Bake Peanut Butter Protein Balls
I get asked a lot for recommendations for protein bars since most athletes are looking for ways to increase their protein intake. (Yes, if you work out or are active, you qualify as an athlete!) Because I eat a clean diet, I buy very few pre-prepackaged foods, including protein bars. The good news, no, GREAT news is, that you can make your own! These are my go to when I have a sweet tooth, need a quick pick-me-upper, or a pre or post-workout protein boost. They are easy, consist of few ingredients and the best news? They taste great! They are a-ma-zing.
Easy No-Bake Oatmeal Peanut Butter Ball Recipe (makes 24 balls)
I get asked a lot for recommendations for protein bars since most athletes are looking for ways to increase their protein intake. (Yes, if you work out or are active, you qualify as an athlete!) Because I eat a clean diet, I buy very few pre-prepackaged foods, including protein bars. The good news, no, GREAT news is, that you can make your own! These are my go to when I have a sweet tooth, need a quick pick-me-upper, or a pre or post-workout protein boost. They are easy, consist of few ingredients and the best news? They taste great! They are a-ma-zing.
Easy No-Bake Oatmeal Peanut Butter Ball Recipe (makes 24 balls)
- 3/4 cup old-fashioned oats
- 3/4 cup vanilla protein powder
- 1/2 cup peanut butter
- 1/4 cup mini semi-sweet chocolate morsels
- 2 Tbsp honey
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