HAKA (Video)

This article is about the traditional Māori war dance. For use in sports.


The haka is a traditional genre of Māori dance. This `picture dates from c. 1845.




The Haka (plural haka, in both Māori and English) is a traditional war cry, war dance, or challenge in Māori culture. It is a posture dance performed by a group, with vigorous movements and stamping of the feet with rhythmically shouted accompaniment.

War haka was originally performed by warriors before a battle, proclaiming their strength and prowess in order to intimidate the opposition, but haka are also performed to welcome distinguished guests or to acknowledge great achievements, occasions or funerals, and kapa haka (performing arts) groups are very common in schools.[citation needed]

New Zealand sports teams' practice of performing a haka before their international matches has made the haka more widely known around the world. This tradition began with the 1888–89 New Zealand Native football team tour and has been carried on by the New Zealand rugby union team ("All Blacks") since 1905.

History



Haka being performed at the SCC Rugby Sevens

Although the use of haka by the All Blacks rugby union team and the New Zealand rugby league team has made one type of haka familiar, it has led to misconceptions. Most haka are performed by men. There are however some haka which are performed predominantly by women – one of the most well-known being the Ngāti Porou haka "Ka Panapana".




A performance by the Kahurangi Māori Dance group

In modern times, various haka has been composed to be performed by women and even children.Haka is performed for various reasons: for welcoming distinguished guests, or to acknowledge great achievements, occasions or funerals.

War haka (peruperu) was originally performed by warriors before a battle, proclaiming their strength and prowess in order to intimidate the opposition. Today, haka constitute an integral part of formal or official welcome ceremonies for distinguished visitors or foreign dignitaries, serving to impart a sense of the importance of the occasion.

Various actions are employed in the course of a performance, including facial contortions such as showing the whites of the eyes and poking out the tongue, and a wide variety of vigorous body actions such as slapping the hands against the body and stomping of the feet. As well as chanted words, a variety of cries and grunts are used. Haka may be understood as a kind of symphony in which the different parts of the body represent many instruments. The hands, arms, legs, feet, voice, eyes, tongue and the body as a whole combine to express courage, annoyance, joy or other feelings relevant to the purpose of the occasion.

Types



A group of men and women perform a haka for Lord Ranfurly at Ruatoki, Bay of Plenty, in 1904

The various types of haka include whakatu waewae, tutu ngarahu and peruperu. The peruperu is characterized by leaps during which the legs are pressed under the lower body. In former times, the peruperu was performed before a battle in order to invoke the god of war and to discourage and frighten the enemy. It involved fierce facial expressions and grimaces, poking out of the tongue, eye bulging, grunts and cries, and the waving of weapons. If the haka was not performed in total unison, this was regarded as a bad omen for the battle. Often, warriors went naked into battle, apart from a plaited flax belt around the waist.

The tutu ngarahu also involves jumping, but from side to side, while in the whakatu waewae no jumping occurs. Another kind of haka performed without weapons is the ngeri, the purpose of which was to motivate the warriors psychologically. The movements are very free, and each performer is expected to be expressive of their feelings. Manawa werahaka were generally associated with funerals or other occasions involving death. Like the ngeri they were performed without weapons, and there was little or no choreographed movement.

The most well-known haka is "Ka Mate", attributed to Te Rauparaha, war leader of the Ngāti Toa tribe. The "Ka Mate" haka is classified as a haka taparahi – a ceremonial haka. "Ka Mate" is about the cunning ruse Te Rauparaha used to outwit his enemies, and may be interpreted as "a celebration of the triumph of life over death".

Mythology


According to Māori mythology, the sun god, Tama-nui-te-rā, had two wives, the Summer Maid, Hine-raumati, and the Winter Maid, Hine-takurua. Haka originated in the coming of Hine-raumati, whose presence on still, hot days was revealed in a quivering appearance in the air. This was the haka of Tāne-rore, the son of Hine-raumati and Tama-nui-te-rā.
Cultural impact




Māori haka at a mine site in Western Australia

In the lead up to the Rugby World Cup in 2011, flashmob haka became a popular way of expressing support for the All Blacks. Some Māori leaders thought it was "inappropriate" and a "bastardisation" of the traditional war cry, despite its popularity. Sizeable flashmob haka was performed in Wellington and Auckland,. as well as London, which has a large New Zealander immigrant community.

On 28 August 2012, the New Zealand Herald posted a story of video footage which went viral worldwide of soldiers from the 2nd and 1st Battalion Royal New Zealand Infantry Regiment performing a haka for fallen comrades who were recently killed in action in Afghanistan

In November 2012, a Māori kapa haka group from Rotorua performed a version of the "Gangnam Style" dance mixed with a traditional haka in Seoul, celebrating 50 years of diplomatic relations between South Korea and New Zealand.

On 7 December 2014, at the Blood and Thunder Roller Derby World Cup in Dallas, Texas, Team New Zealand performed a haka on roller skates to the Australian Roller Derby team before their bout in the quarterfinals.Team New Zealand performed a haka before their debut game against Team USA at the first Blood and Thunder Roller Derby World Cup, on 1 December 2011, however, it was unexpected and the arena music was still playing. It has since become an expected tradition.

On 20 July 2015, Dawson Tamatea, a teacher at Palmerston North Boys' High in Palmerston, New Zealand, died. Hundreds of his students performed a haka at his funeral. In the first month, the posted video had over 6,000,000 views.

The University of Hawaii Rainbow Warriors football team adopted the haka as a pregame ritual during the 2006 season.  Originally, Tala Esera, who played high school football at Kahuku High School, introduced the haka to the team, and during the 2006 season, star quarterback Colt Brennan led the team in performing the haka. The team's 2007 campaign, which saw Brennan emerge as a Heisman Trophy finalist and lead the team to an undefeated regular season, as well as a berth in the Bowl Championship Series despite the Warriors not playing in a BCS conference, drew American attention to the haka. The Warriors are just one of numerous American football teams to perform the haka as a pregame ritual.

In 2016, on the 15th anniversary of the September 11 attacks, New Zealand firefighters honored the victims with a powerful Haka, and the video has been viewed 20 million times.

Literal Interpretation:

Taringa whakarongo!
Let your ears listen

Kia rite! Kia rite! Kia mau! Hī!
Get ready...! Line up...! Steady...! Yeah!

Kia whakawhenua au i ahau!
Let me become one with the land

Hī aue, hī!
(assertive sounds to raise adrenaline levels)

Ko Aotearoa e ngunguru nei!
New Zealand is rumbling here

Au, au, aue hā!

Ko Kapa o Pango e ngunguru nei!
The Team in Black is rumbling here

Au, au, aue hā!I āhahā!Ka tū te Ihiihi
Stand up to the fear

Ka tū te Wanawana
Stand up to the terror

Ki runga ki te rangi,
To the sky above,!

E tū iho nei, tū iho nei, hī!
Fight up there, high up there. Yeah!

Ponga rā!
The shadows fall!

Kapa o Pango, aue hī!
Team in Black, yeah!

Ponga rā!
Darkness falls!

Kapa o Pango, aue hī, hā!
Team in Black, Yeah, Ha!

The words of both "Kapa o Pango" and "Ko Niu Tireni" are taken from the haka of the earthquake god Ruaumoko, Ko Ruaumoko e ngunguru nei. The lines beginning Ka tū te ihi-ihi... are found in many old haka. Ponga ra, ponga ra is the opening line of 'Te Kiri Ngutu,' an 1880s lament for stolen territory.

Controversies and Responses



Haka prior to a game against Portugal in Lyon, France.

The haka, while normally enjoyed by spectators, has been criticised[by whom?] as an unsporting attempt to intimidate the opposition before the match begins. However, most teams accept that the haka is part of rugby's heritage and face up to the All Blacks during its performance, with both teams standing about 10 metres apart. The 2007 Portuguese Rugby team Captain Vasco Uva said of the haka that "[We] faced it, gave it the respect it deserved and it gave us motivation and we knew if it gave them strength, it was also a point of strength for us."

Ignoring the haka is a tactic sometimes used by opposing teams. Famously, the Australian rugby team did a warm up drill well away from the All Blacks during their 1996 test match in Wellington. More recently, the Italian rugby team ignored the haka during a 2007 World Cup Pool Match. All Black team member, Keven Mealamu, said later that in his opinion the snub had backfired and provided motivation to his team.  Australian back David Campese often ignored the haka, most notably in the 1991 World Cup semi-final victory over the All Blacks, when he chose to practice warm-up drills instead of facing the All Blacks.

In 1989, as the All Blacks were performing the haka in Lansdowne Road before playing Ireland, the Irish lined up in a tight V formation to facing New Zealand and then edged closer and closer to the All Blacks. By the time the end of the haka came, captain Willie Anderson was only inches from Buck Shelford's face. The Irish did a jubilant cheer and mockingly waved their hands in the air at the conclusion.

In 1997, Richard Cockerill was disciplined for responding to the haka before the start of an England vs. All Blacks game. Cockerill went toe-to-toe with his opposite number Norm Hewitt while they performed the haka. The referee became so concerned that Hewitt and Cockerill would begin fighting that he pushed Cockerill away from Hewitt. Cockerill went on to say afterwards "I believe that I did the right thing that day," he said. "They were throwing down a challenge and I showed them I was ready to accept it. I'm sure they would rather we did that than walk away." In recent times when the haka is performed against England, it is often drowned out by England fans singing "Swing Low, Sweet Chariot".

In 2005, the All Blacks agreed to a request from the Welsh Rugby Union to repeat the sequence of events from the original match a century before in 1905. This involved the All Blacks performing the haka after "God Defend New Zealand" and before "Hen Wlad fy Nhadau". For the November 2006 test, the Welsh Rugby Union demanded a repeat of this sequence. The All Blacks refused, and instead chose to perform the haka in their changing room before the match.  All Blacks captain Richie McCaw defended the decision by stating that the haka was "integral to New Zealand culture and the All Blacks' heritage" and "if the other team wants to mess around, we'll just do the haka in the shed".The crowd reacted negatively to the lack of the haka and then being shown brief footage of the haka on the screens at the Millennium Stadium.

In 2006, the Seven Network TV channel in Australia used digital enhancement to add handbags to video of New Zealand rugby players performing the haka. This was inspired by an incident when former All Black captain Tana Umaga struck Hurricanes team mate Chris Masoe over the head with a woman's handbag after the Super 14 final. All Blacks assistant coach Wayne Smith criticised the advertisement, saying "It is insensitive, I think, to Māori and disrespectful of the All Blacks".

The "Kapa o Pango" haka created controversy when the gesture of a thumb drawn down the throat was interpreted by many observers as implying throat slitting. The All Blacks and Māori interpreted it as drawing the breath of life into the heart and lungs ("hauora"). This led to calls for it to be banned, although a poll conducted in July 2006 showed 60 percent support in New Zealand.During Ireland's tour of New Zealand, the NZRU put the haka on a temporary hiatus, to review its appropriateness, by asking the All Blacks not to perform it against Ireland.

In the 2007 Rugby World Cup quarter-finals, France, after having won the coin toss for the choice of uniforms, famously wore the blue/white/red of the French flag and walked up to within a metre of the haka performance, forming a line of opposition to the performance by the All Blacks, who were wearing a predominantly silver uniform (as opposed to the traditional all black). France went on to beat the All Blacks 20–18.

In the 2008 Rugby Autumn Tests, Wales responded to the haka by standing on the pitch refusing to move until the All Blacks did. This resulted in the referee Jonathan Kaplan berating both teams for a full two minutes after the haka had ended until eventually New Zealand captain McCaw instructed his team to break off. After a spirited first half display which ended with Wales leading 9–6, the All Blacks responded positively and won the game 9–29.

Following the final of the 2011 World Cup, the French national team was fined by the IRB for marching to within 10 metres of their All Black opponents during the performance of the haka. To many, this has been viewed as an insult from the IRB.[who?]

Haka (sports)


A haka is a traditional ancestral war cry, dance or challenge of the Māori people of New Zealand which the New Zealand national rugby union team, the "All Blacks", and a number of other New Zealand national teams perform before their international matches. Some non-New Zealand sports teams have also adopted the haka.





The All Blacks perform "Ka Mate" led by Richie McCaw against France in November 2006.




History





The All Blacks at the climax of their haka before a 1932 test against Australia.

During 1888–89, the New Zealand Native team toured the Home Nations of the United Kingdom, the first team from a colony to do so. It was originally intended that only Māori players would be selected, but four non-Māori were finally included. As the non-Māori were born in New Zealand, the name "Native" was considered justified. The team performed a haka before the start of their first match on 3 October 1888 against Surrey. They were described as using the words "Ake ake kia kaha" which suggests that the haka was not "Ka Mate". It was intended that before each match they would perform the haka dressed in traditional Māori costume but the costumes were soon discarded.

The "Ka Mate" haka was not well known at this time. In 1900, a newspaper reported New Zealand soldiers in the Boer War chanting "Ka Mate! Ka Mate! Ka ora! Ka ora! Hae-haea! Ha!" The soldiers thought it meant "Kill him! Chop him up! Baste him!"

But during the 1901 Royal Tour, Ngati Kahungunu warriors revived "Ka Mate" when they performed it to welcome the Duke of Cornwall at Rotorua. Newspapers described the full actions of this "ancient ngeri", printing its complete Maori words and an accurate translation. A movie cameraman recorded the performance. "Ka Mate" became famous, and was widely performed throughout New Zealand.

Nevertheless, when New Zealand played its first full international test match against Australia in Sydney in August 1903, the New Zealanders' war cry was "Tena Koe Kangaroo." (full details below)

In 1905 New Zealand made their first tour of Britain. This was the first time the team were referred to as the All Blacks and this particular team also became known as the 'Originals'. It is uncertain whether they performed a haka before every match, but they at least performed "Ka Mate" before their first test, against Scotland, and before the match against Wales. The Welsh crowd, led by the Welsh team, responded by singing the Welsh national anthem.

When a New Zealand Army team played Wales in 1916, the words of "Ka Mate" were included in the printed programme, indicating that the haka was established as an accompaniment to New Zealand rugby teams playing overseas.





The New Zealand rugby league team performing the haka at the 2008 World Cup.

The 1924–5 New Zealand rugby team which toured the United Kingdom, Irish Free State, France and Canada and which was nicknamed the Invincibles, performed a haka that was written for them during the voyage to England by two supporters, Judge Frank Acheson of the Native Land Court and Wiremu Rangi of Gisborne. The haka was led by star player George Nepia. It was performed before all but two of the tour matches. Reporters criticised the team for disappointing the crowd on the two occasions it was not performed.

A pre-match haka was not always performed on All Blacks tours. The team that toured Britain in 1935–36 did not perform one before matches, although they did some impromptu performances at social functions. In the early decades, haka were only rarely performed at home matches, such as the third test of the 1921 Springboks tour, played in Wellington.





Recorded performance of the haka, Dunedin, 2014
"Ka Mate"


Main article: Ka Mate

The All Blacks are believed to have first performed the "Ka Mate" haka in 1906.

It is said that this Haka was composed by Te Rauparaha of Ngāti Toa to commemorate his escape from death during an incident in 1810. Chased by his enemies, he hid in a food-storage pit under the skirt of a woman. He climbed out to find someone standing over him, who, instead of killing Te Rauparaha, turned out to be another chief friendly to him. In relief, Te Rauparaha performed this ancient haka, which had been performed all through Aotearoa for centuries. The story of Te Rauparaha was merely woven into several older stories about this haka.

Performance

The "Ka Mate" haka generally opens with a set of five preparatory instructions shouted by the leader, before the whole team joins in:
"Ka Mate"

Leader:

Taringa whakarongo!

Ears open!


Kia rite! Kia rite! Kia mau!

Get ready...! Line up...! Stand fast!


Team:

Hī!

Yeah!


Leader:

Ringa ringa pakia!

Slap the hands against the thighs!


Waewae takahia kia kino nei hoki!

Stomp the feet as hard as you can!


Team:

Kia kino nei hoki!

As hard as we can!


Leader:

Ka mate, ka mate

You die! You die!


Team:

Ka ora' Ka ora'

We live! We live!


Leader:

Ka mate, ka mate

You die! You die!


Team:

Ka ora' Ka ora'

We live! We live!


All:

Tēnei te tangata pūhuruhuru

Here stands the Hairy Man...


Nāna ne I tiki mai whakawhiti te rā

...who can bring back the Sun so it will shine on us again!


A Upane! Ka Upane!

Rise now! Rise now!


A Upane Kaupane"

Take the first step!


Whiti te rā,!

Let the sunshine in!


Hī!

Rise!

"Tena Koe Kangaroo" 1903


Early in July 1903, when the New Zealand players were assembling in Wellington for their Australian tour, The Evening Post reported that "A unique souvenir has been prepared for the New Zealand team by Mr C. Parata. It contains the following warcry":


Tena koe, Kangaroo

How are you, Kangaroo


Tupoto koe, Kangaroo!

You look out, Kangaroo!


Niu Tireni tenei haere nei

New Zealand is invading you


Au Au Aue a!

Woe woe woe to you!


The Post's rugby correspondent later reported that the war-cry was first practised by the New Zealand team in mid-Tasman on Monday 13 July, and first performed "in response to several calls" at their official reception at Sydney on Thursday 16 July. The reported wording and translation were published next day in the Sydney Morning Heral and in the Sunday Times on 19 July 1903, after the first match against NSW

The New Zealanders played ten matches on the tour (won 10, lost 0, points for 276, points against 13). Presumably the warcry was performed before all their matches although a search in PapersPast only located mention of its use before "the first test match"
"Ko Niu Tireni" 1924


The Invincibles performed this haka during their unbeaten 1924–1925 tour. It was written during their voyage to England by Wiremu Rangi of Gisborne, and polished up by Judge Acheson of the Native Land Court. It had two verses, but the second verse (Put a few of your famous teams on display, and let's play each other in friendship) was omitted in later matches.

First verse of Ko Niu Tireni, with a 1925 translation



Kia whakangawari au i a hau

Let us prepare ourselves for the prey


I au-e! Hei!

(The sound of being ready)


Ko Niu Tireni e haruru nei!

The New Zealand storm is about to break


Au, Au, aue hā! Hei!

(The sound of the imminent storm.)


Ko Niu Tireni e haruru nei!

The New Zealand storm waxes fiercer


Au, Au, aue hā! Hei!

(Sounds of The height of the storm.)


A ha-ha!


Ka tū te ihiihi

We shall stand fearless


Ka tū te wanawana

We shall stand exalted in spirit


Ki runga ki te rangi,

We shall climb to the heavens


E tū iho nei, tū iho nei, hī!

We shall attain the zenith the utmost heights.


Au! Au! Au!


Newspaper reports of early games spoke of the "weird war cry of the visitors" in response to the crowds' singing. Thus the fifth game at Swansea began with 40,000 waiting Welshmen singing Cwm Rhondda, Sospan Fach, Land of My Fathers and then God Save the Queen, to which the All Blacks responded with a "weird chant led by Nepia".

But as fame of their unbeaten status spread, so did the status of their haka. At the beginning of their 22nd game in Wales at Llanelli, we read


On the appearance of the men in red, 'Sosban Fach' was sung with great enthusiasm. Nepia then led the All Blacks in their famous war dance, which was very impressive. One could almost hear a pin drop while it was rendered. The crowd again sang 'Sosban Fach' in reply

The haka in "Finnegans Wake"

Irish writer James Joyce heard this haka performed at the Invincibles' match at Paris in January 1925. He modified some of the words and used them in his word-play novel Finnegans Wake.

Let us propel us for the frey of the fray! Us, us, beraddy!
Ko Niutirenis hauru leish! A lala!
Ko Niutirenis haururu laleish! Ala lala!
The Wullingthund sturm is breaking.
The sound of maormaoring
The Wellingthund sturm waxes fuercilier.
Finnegans Wake, 2nd ed. 1950, Book II chap ii, page 335.



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Trump administration wants racist AI for ‘Extreme Vetting Initiative’

It’s becoming increasingly evident the Trump administration doesn’t understand technology, or perhaps fears and hates it. The seemingly imminent abrogation of net neutrality, and its quest to build AI for its “Extreme Vetting Initiative,” appear to lend credibility to any theories suggesting we’re being led by Luddites.


Credit: CNN

US Immigration and Customs Enforcement (ICE) this June sent out a letter detailing an initiative to “obtain contractor services to establish an overarching vetting contract that automates, centralizes and streamlines the current manual vetting process while simultaneously making determinations via automation if the data retrieved is actionable.”


According to the letter, the current methodology ICE is forced to use doesn’t provide enough “high-value derogatory information to further investigations or support any prosecution by ICE or US attorneys in immigration or federal courts.”

The humans at ICE, in short, would like for someone in the technology sector to create a machine learning system to data-mine for information it can use to prosecute or deny entry to immigrants: the very definition of a biased AI.

This endeavor would probably involve a deep learning network capable of making correlations between disparate data-sets. In order to train such a network, there’s a pretty good chance that DHS or ICE would set a specific goal – a target number of people from the areas it wishes to extend “extreme vetting” to.

A group of 54 distinguished scientists and engineers today sent a different letter to the Department of Homeland Security beseeching it to leave AI out of its plans for immigrant vetting. In the letter the coalition states:


Simply put, no computational methods can provide reliable or objective assessments of the traits ICE seeks to measure.

To the best of our knowledge, there’s no machine capable of determining whether a person is likely to commit a crime, nor is there an AI that can determine a human’s intentions through the collection of social media data.

The movie “Minority Report” remains a work of fiction.

In fact, ProPublica’s piece “Machine Bias,” which was a Pulitzer finalist, explained:


There’s software used across the country to predict future criminals. And it’s biased against blacks.

It would then be logical to believe creating a similar AI to determine whether a person should be allowed entry into the country isn’t much different than making one determine whether Black people should get harsher sentences.

We contacted the American Civil Liberties Union who told us:


Using individual’s social media and other online presence to determine whether they should be allowed to enter the country or remain in the country has huge civil liberties implications. ICE has indicated that this initiative would use machine learning techniques to determine whether someone is going to be a contributing member of society or contribute to the national interest and whether they might commit “criminal or terrorist acts after entering the United States.” First, experts have said that there are no computational methods that can provide reliable measures of these traits. Second, this monitoring of people’s activities on the internet and social media is likely to scare people into censoring their activities, thereby creating a chilling effect on free speech. Third, programs and policies, such as those used to conduct surveillance, have used similarly vague terminology regarding terrorism, which has resulted in the unjust and discriminatory treatment of Muslim, Arab, Middle Eastern, and South Asian communities. Tied together with the President’s consistent calls for “ideological certification” and “extreme vetting” while making reference to Islam and Muslims, this initiative is ripe for the targeting of individuals of particular backgrounds.

In the face of all this information, it seems like a no-brainer that the tech community would be absolutely united against this particular application of AI, and from what we can tell they are.

The 56 scientists and researchers who signed the letter to DHS are a mix of academics and experts from companies like Google and Microsoft.

IBM, whose representatives attended a June meeting with government officials alongside a group of other companies, was name-checked by Reuters today, but less than a year ago a company rep told The Hill that:


We’ve been clear about our values. We oppose discrimination and we wouldn’t do any work to build a registry of Muslim Americans.

And it’s worth considering Virginia Rometti, CEO of IBM, helped disband Trump’s board of technology leaders. In a letter to employees she wrote:


We have worked with every U.S. president since Woodrow Wilson. We are determinedly non-partisan – we maintain no political action committee. And we have always believed that dialogue is critical to progress; that is why I joined the President’s Forum earlier this year.

But this group can no longer serve the purpose for which it was formed. Earlier today I spoke with other members of the Forum and we agreed to disband the group.

It’s likely a safe bet that IBM isn’t going to get behind this.

No technology company should enable a system that experts believe will result in the discrimination of people. It is counter to the very idea of research and advancement that anyone uses artificial intelligence in a way that intentionally marginalizes or otherwise, violates the civil rights of any human, no matter the color of their skin or country of origin.

We asked an ACLU representative what they’d say to a company considering filling a government contract to create an AI to aid the “Extreme Vetting Initiative” and they told us:


We would encourage companies to think carefully about participating in this initiative, including whether they want to be a part of efforts that are scientifically dubious, threaten our constitutional rights, and result in the targeting of immigrant communities.

Facebook is killing a feature you forgot you hated

Facebook today announced in a blog post it would be phasing out third-party app invites — a feature that was often reserved for games such as Farmville or Bejeweled.




Unless you’re a sucker for pain (or, mercy forbid, someone who actually uses them), you’ve probably long-since blocked out app invites from showing up in your Facebook notifications and feed. After all, who wants to get constant notifications to help out with a friend’s crops? But app invites were an essential part of early Facebook life, for many of us — mostly as a thing we had to live with.

Now, Facebook is slowly phasing the feature out. According to the developer page, the feature will be completely unsupported by February 6, 2018.

Facebook is also deprecating a few other features at the same time. This includes third-party Like buttons, which means that you’ll no longer be able to “Like” a page while you’re in another app. You’ll have to visit the actual Facebook page. Other features getting the boot include the now-redundant Follow button and comment mirroring, which allows you to comment on offsite content using your Facebook account.

EAT HEALTHY AND LIVE BETTER EVERY DAY

Many consider smoothie just a refreshing fruity drink, but the smoothie is more than just that. It’s a wholesome, quick and very healthy meal. If you don’t overload it with added sugars of course. I’m quite a FAN of smoothies. I usually make one in the morning, pack it in my smoothie bottle and drink throughout the day. When I’m making my smoothies, I’m always looking to use fresh seasonal ingredients and to make smoothie well-balanced. So my smoothies are usually loaded with fibers, healthy fats, and proteins. Like the smoothie, I share today with you.




Apple Peanut Butter Banana Smoothie

Creamy and full of nutty flavor Apple Peanut Butter Banana Smoothie is the perfect HEALTHY breakfast. Loaded with fibers and proteins, refined sugar-free, this highly nutritious smoothie will fill you with needed energy in no time.




This Apple Peanut Butter Banana Smoothie is quite simple but packed with good stuff, all natural ingredients and refined sugar-free. For making this smoothie, I used a fresh apple, banana, (homemade) peanut butter, oats, and spices – cinnamon and vanilla. As a base, I used ice cold water, but you can use milk – plant-based. It’s well known that apple and banana go perfectly with peanut butter. This combo is one of my favorites. And if you add to that combo fragrant spices like cinnamon and vanilla than this smoothie story turns into a real yummy fairy tale.



Peanut butter is the great source of unsaturated (healthy) fats, fiber, and proteins, and is an excellent source of a whole range of vitamins and minerals. Precisely because of the substantial content of healthy fats and protein in peanut butter, I eat peanut butter for breakfast or when I need a quick energy boost during the day. I make my own peanut butter at home primarily to avoid hidden added sugars and fats that can be found in store-bought products. If you however go and buy peanut butter in the store, then I suggest that you always check the labels and choose the product that has the highest content of peanuts and has no added sugars, fats, or additives. Look for 100% pure peanut butter.

This Apple Peanut Butter Banana Smoothie is super sweet but has no added sugars. It’s naturally sweetened with ripe banana. Banana is also an excellent source of vitamins and minerals that we need throughout the day, and it’s full of fibers that are good for our digestion. This smoothie is very nutritious and can replace the standard morning meal. It’s best to drink it fresh, and if you plan to drink it during the day, store it in a glass jar with a good lid. I usually drink half of smoothie in the morning and the rest I bring to the office and have it as a snack. It’s also great as after workout meal, or wholesome kids school lunch.

Hope this creamy deliciousness will make your mornings better. Enjoy!

Apple Peanut Butter Banana Smoothie

Creamy and full of nutty flavor Apple Peanut Butter Banana Smoothie is the perfect HEALTHY breakfast. Loaded with fibers and proteins, refined sugar-free, this highly nutritious smoothie will fill you with needed energy in no time.

Course Breakfast

Cuisine International

Prep Time 5 minutes

Total Time 5 minutes

Servings 1 cup

Calories 377 kcal

Author Natalie

Ingredients

1 bigger sweet apple1 ripe banana1 tablespoon peanut butter2 tablespoons old-fashioned gluten-free oats1 teaspoon cinnamon1/2 teaspoon vanilla extract1/2 cup water or milk (plant based)

Instructions

Mix all ingredients in a blender until smooth and creamy. Add more water or milk to make the smoothie thicker.

Recipe Notes

As a measure, I used US cup (240ml). For special freshness use ice or cooled milk.

Nutrition Facts

Apple Peanut Butter Banana Smoothie

Amount Per Serving

Calories 377Calories from Fat 90

% Daily Value*

Total Fat 10g15%

Saturated Fat 2g10%

Polyunsaturated Fat 1g

Sodium 72mg3%

Potassium 720mg21%

Total Carbohydrates 70g23%

Dietary Fiber 13g52%

Sugars 33g

Protein 8g16%

Vitamin A4%

Vitamin C26%

Calcium14%

Iron15%

* Percent Daily Values are based on a 2000 calorie diet.




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