Banana Nut Breakfast Cookies

Here is another recipe that you can use as a side for breakfast, a snack and even make great pre or post workout fueling options. They are full of good fats, proteins and carbs. If you put them in the freezer they turn hard and taste more like a fudge, which is my favorite way to eat them!

DSC_0012Banana Nut Breakfast Cookies

Ingredients:

  • 2 ripe bananas
  • 1 cup raw almonds
  • 1/4 cup sunflower seeds
  • 1/4 pumpkin seeds
  • 1/4 coconut oil – melted
  • 1/2 coconut shreds
  • 3/4 pure cocoa powder
  • 2 tablespoons – honey (optional)

Instructions:

  1. Pre-heat oven to 350 degrees.
  2. Place the banana into a food processor and blend until completely smooth.
  3. Poor the almond into the banana mixture and blend for 1-2 minutes.
  4. Add the meaning ingredients and pulse until you reach you desired texture.
  5. Place small amounts onto a cookie sheet covered with parchment paper.
  6. Cook for 15 minutes.
  7. Let the cookies completely cool then remove and store in the fridge or freezer.
  8. Enjoy!!!

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Morning Detox Smoothie

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What does your breakfast usually look like, are you pulling out the cereal or grabbing for the muffins and donuts? If you are eating a quick and unhealthy breakfast each morning, then it’s time to change. Start your day off right with something that’s going to give you energy, not leave you needing more energy later on in the day. With just a little extra time in the mornings you can make a delicious and nutrition meal. If you’re short on time each morning, try prepping the night before to save on time.

This smoothie is a great idea for breakfast. Not only does it taste good, but it’s packed full of nutritious ingredients. The avocado is full of good fats which will help keep you full. The ginger and lemon are great for detoxifying you body. Ginger helps cleanse the body by stimulating digestion, circulation and sweating. Its digestive actions may help cleanse the build-up of waste and toxins in the colon, liver and other organs. WOW, makes you want to eat more ginger, right? The banana will add some carbs to boost your energy and replenish any depleted energy stores that might have been lost throughout the night. And the last but not least, the greens, blueberries and cucumbers are packed full of vitamins and minerals.

Instructions:

  1. Add all of the ingredients below into a blender.
  2. Blend until everything is completely smooth.
  3. Drink up and ENJOY!!!

morning detox

If you have kids, don’t forgot about their health too! Start their morning off right with this smoothie.
DSC00652Check this website out. In the article it talks about the health benefits of ginger.

 https://www.positivehealthwellness.com/diet-nutrition/15-wonderful-health-benefits-ginger/

3 Ingredients Pecan Cookies

If you like the taste of pecans, try this healthier option for pecan cookies. I love pecan pie and basically anything that has pecans in it. As much as I would love to eat pecan pie all the time, for the sake of my health I limit it to those special occasion. These cookie though have that delicious pecan taste and they make a yummy substitute for those moments you may need something sweet.

DSC_00143 Ingredients Pecan Cookies

Ingredients

  • 2 cups of raw pecans
  • 1 1/2 teaspoons cinnamon
  • 10 pitted dates soaked for 15 minutes

 Instructions

  1. Pre-heat oven to 350 degrees.
  2. Drain the water the dates were soaking in.
  3. In a food processor, combine all the ingredients and mix until a dough starts to form.
  4. Form dough into medium sized balls and place on a lined baking sheet.
  5. Bake for 12-14 minutes.
  6. Wait until the cookies have completely cooled before removing them from the baking sheet.
  7. Store these cookies in an airtight container in the fridge or freezer.
  8. Enjoy!

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Medicine Ball Ab Attack

Are you ready for an awesome ab attacking workout? If so, grab you medicine ball, warm-up and get ready to attack your abs.

  • 60 seconds each exercise.
  • No rest in-between.
  • 30-60 second rest after completing the set.
  • Repeat circuit 3-4 times.

* If you are new to exercising please make sure you warm-up, watch your form and start with only 30 seconds each exercise.

Russian Twist 

Start seated, holding the med ball in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the med ball to the outer side of that hip; then repeat in the other direction. Twist at the waist—you want your chest to be totally facing whatever side you’re bringing the ball.

DSC00613DSC00616Plank Roll Out – (30 seconds each side)

Start in a plank position, right hand on a medicine ball, left hand on the ground. Slowly roll your right arm over the top of the ball. As you reach forward  you’ll need to bend your left elbow, lowering the body (but still keeping strong plank form!). Reverse the motion, rolling right arm and straightening your left elbow back to starting position as you do.

*Repeat Left Side

DSC00619DSC00621Wall Sit With Rotation

With your back against a wall, hold a med ball with both hands at 90 degrees in front of your chest, and lower into a squat. Keeping your hips steady against the wall, twist to the left and reach the ball toward the wall. Keep your arms at 90 degrees. Return to the center, then twist over to the right side. 

DSC00602DSC00605Single Leg Lift Toe Touch

Lay on your back with arms stretched overhead, holding on to your med ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Bring you legs straight up at 90 degrees. Pull your belly button in towards your spine and press the your low back against the ground in this position. Slowly lower right leg to a couple of inches off the floor, bring the med ball up to your raised leg and hold this position for 1-2 seconds. Focus on bringing your shoulder blades off the ground as high as possible. Bring your right leg and med back to the starting position and repeat on the other side. 

DSC00632DSC00634Medicine Ball Woodchop – 30 seconds each side

Stand with your feet slightly wider than shoulder width. Hold the med ball above your right shoulders, keeping your hips and chest straight forward. Bring the med back across your body down to your left foot. Squat as you are going down to the opposite side. You core should be tight and shoulders back and down the entire time. Try to use a fast chopping motion. If you are struggling with your form, keep the motion slow. 

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Garlic Rubbed Cabbage Steak

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This recipe is a simply and delicious way to cook cabbage. Some of you may be scared to try such a vegetable as cabbage, but find the right recipe and you will be blown away by how good it can taste. Cabbage is great eaten raw in salads or cooked. You can buy many different types of cabbage like – Green, Red, Savoy, Napa, and Bok Choy. For this recipe I would suggest using green or red cabbage.

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Garlic Rubbed Cabbage Steak

Ingredients:

  • I large head of cabbage
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon Worcestershire sauce
  • 4-5 garlic cloves – minced
  • Salt & pepper

Directions:

  1. Pre-heat oven to 400 degrees.
  2. Line baking sheet with parchment paper.
  3. In a bowl mix the olive oil, vinegar, Worcestershire sauce, and garlic.
  4. Cut cabbage into 1/2 inch thick slices.
  5. With a pastry brush evenly spread oil mixture on both sides of the cabbage.
  6. Sprinkle salt and pepper onto the cabbage.
  7. Cook in the oven for 30 minutes, then carefully flip the cabbage over to the other side and cook an additional 30 minutes.
  8. ENJOY!

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Do This Every Sunday

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I love Sundays, it’s a day I spend with my family, go to church, Explore some of the outdoors, and plan ahead what I need to get done for the upcoming week. Every Sunday my husband and I sit down with our kids and talk about our goals for the upcoming week and what we accomplished last week. It’s a great time to sit down as a family and listen to my children talk about what’s important to them.

I am a HUGE believer in goals, realistic goals that is. It’s important to take a step back and look at your life. What do you want to accomplish, who do you want to be, and how can you better yourself. Many of us tend to get stuck in limbo where we do not have any direction of what we want or where we are going. Making simple but effective goals will help guide you in the direction you want to go. Wether your goals are related to fitness, health, or lifestyle, having a written down list of you want to do will help you reach what you desire.

I recently read an article from one of my mentors Todd Durkin about what he does every Sunday. He calls it his W.L.A.G. This will help you plan your week and be more efficient with your time and energy.

WLAG’s Stand for:

  • W- Wins” of the past week
  • L– “Lossess” of the past week
  • A– “Aha” moments of the past week
  • Goals” for the upcoming week

Wins or losses of the past week allow you to pause for a moment on what you did and didn’t accomplish that week. It puts you into a reflective and present state of mind versus thinking “what’s next.”

Aha’s simple allows you to go deeper and think about any/all moments of the last week that made you stop in your tracks or catch your breath.

For example “my aha’s” of this last week:

  • Watching my son build a battle ship out of Lego’s and being amazed by his creativity. 
  • Taking communion at my church and feeling overwhelmed with love from my savior. 

And finally you will write your “GOALS” for the upcoming week. The “GOALS” are simply what you will accomplish in the next 7 days. Don’t make your list too big, but try to limit it down to 3-5 goals that MUST be done this week.

Planning your week is vitally important and will set you up for a successful day and week. Start now by spending some time this Sunday and do your WLAG’s.”

Check out Todd’s website for some more great information.

Sweet Potato Crusted Broccoli Quiche

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I love cooking with eggs, one single egg is packed with nutrition. A single egg has 6 grams of protein including all of the essential amino acids, 13 vitamins and minerals, and DHA omega-3 fatty acids. Few other foods could boast such a high nutritional density. There are many ways to cook up an egg, one of my favorites is making a quiche. This quiche is one not to miss baking sometime this week. It’s easy and oh so delicious! I loved using sweet potatoes as a substitute for the crust. Get rid of the pastry crust and try something healthier. This also makes a great breakfast and lunch option.

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Sweet Potato Crusted Broccoli Quiche 

Ingredients

  • 2 tablespoon olive oil
  • 12 eggs
  • ½ large onion
  • 2 bell pepper chopped
  • 5 cloves garlic minced
  • 2 cups broccoli – chopped
  • 2 cups spinach – chopped
  • 1 tablespoon roasted cumin
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ teaspoon chili pepper
  • 1 cup cilantro – chopped
  • ¾ cup  shredded cheese – preferably goat, grass-fed, or organic

Directions

  1. Pre-heart oven to 400 degrees.
  2. Peel sweet potatoes and slice thinly.
  3. Lay potato slices in casserole dish in a crust-like fashion.
  4. Coat the top of the sweet potatoes with 1 tablespoon of olive oil.
  5. Bake 400 degrees for 15 minutes. (After crust has baked, reduce oven to 375 degrees.)
  6. Heat 1 tablespoon olive oil. Sauté onions, garlic, and bell peppers until lightly browned.
  7. Blend eggs in a blender until mixed throughly, then add broccoli and spices, pulse 5-10 times.
  8. Add everything else together in a large bowl. Place the combined mixtures on the potato crust.
  9. Sprinkle with cheese on top.
  10. In a 375 degree oven, bake quiche until firm and the cheese has browned, about 40-50 minutes.
  11. ENJOY!!!

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What To Eat Before & After Your Workout

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Nutrition and hydration are two crucial factors that set you up for success when it come to your workouts. It’s important that you fuel your body pre and post workout with proper nutrition so you can get the most out of you workouts with the energy you need and help rebuild your muscle after you have broken them down.

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Pre-Workout Snacks or Meal 

Try these snacks 30-60 minutes before you exercise. You need a combination of easily digestible carbs and a healthy source of protein. The carbohydrates are going to help you get a quick fuel boost and the protein will initiate muscle recovery. If you have stomach problems when you eat before you exercise, then choose a smaller snack or try a snack 60 minutes before your workout. It’s important to listen to your body and what works best for you.

  1. Organic Greek yogurt and fresh berries
  2. Bananas & almond butter
  3. Handful of nuts with unsweetened coconut shreds or a small amount of raisins.
  4. Natural fruit leather 
  5. Hardboiled eggs with a side of fruit
  6. Organic cottage cheese & melons
  7. Small protein shake
  8. Half of an avocado on 1 slice of bread or rice cake (choose a gluten free, spouted, or organic bread and a natural rice cake)

    Post-Workout Snacks or Meal

Make sure you time your post workout snack or meal appropriately. You need to replenish the muscles you have just broken down to help them recover faster and aid in the building up of your muscle fibers. Carbohydrates will help replenish your glycogen (energy) stores which you may have used up during your workout. Be sure to recharge with plenty of healthy protein and some form of carbohydrate 20-60 minutes after you workout. The size of your post-workout meal/snack will depend on how hard or long you exercised and the time of day.

  1. Veggie omelet
  2. Grilled chicken and sweet potato 
  3. grilled shrimp and brown rice
  4. Tuna or sardines on a salad
  5. Protein Shake
  6. Lentil or bean soup
  7. Hummus & veggie sticks
  8. Almond butter & banana sandwich (choose a gluten free, spouted, organic bread or a natural rice cake)
  9. Dates & nut butter.

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Squash Burrito Bowls

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This is one of my favorite dishes I made last week. It might seem strange to mix Mexican flavoring and squash together, but this combination was AMAZING! The best part about it was the leftover I ate at lunch for the next couple of days.

Beware….it’s messy, but SOOOO good. 

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Ingredients:

  • 1 large sized spaghetti  or butternut squash
  •  1 tablespoon coconut oil
  •  1 (14.5 ounce) can black beans, drained and rinsed
  •  1 (16 ounce) jar of salsa
  •  1-2 tablespoons coconut oil (or preferred cooking oil)
  •  1 large bell pepper or two small, cored and sliced
  •  1 large red onion, sliced
  •  2 cups corn kernels, frozen and defrosted or fresh
  •  1 cup fresh cilantro, finely chopped
  •  2 jalapeños, cored and sliced (optional)
  •  6 green onions, sliced (optional)
  •  1 teaspoon cumin
  •  salt & pepper
  •  1 cup shredded cheese (I use grass-fed cheese from Kerrygold)

Directions:

  1. Preheat the oven to 375°F and line a cookie sheet with parchment paper.
  2. Wash the squash and then slice off the stem at the top. Cut the squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
  3. Rub 1 tablespoon of coconut oil on the inner edges of the squash and then place each half face down on the baking sheet. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash). The inside should scrape out easily when done.
  4. While the squash is roasting, prepare the filling by warming up the oil in a large pan over medium heat. Sauté the onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness. I like mine with a little crunch so I only cooked them for about 6-7 minutes.
  5. When the squash is done cooking, allow it to cool for a few minutes.
  6. Scrape about 3/4 of the inside out onto a dish and then layer the filling inside the squash (black beans and corn, peppers and onion, salsa and cilantro). Top with the squash you scooped out and press down then add another layer of filling, repeat until the squash is filled.
  7. Sprinkle green onion and shredded cheese on top.
  8. Cook for another 20-50 minutes.

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Flourless Pumpkin Cookies

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October time = pumpkin time! I LOVE pumpkin and trying to find fun way to add it into recipes. This cookie make a great snack or treat. It’s chewy, moist and bursting with pumpkin flavor! 

FLOURLESS PUMPKIN COOKIES

Ingredients

  • 1 cup cashew butter
  • 1 cup pumpkin
  • 1/4 cup pure maple syrup
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger
  • 1/4 tsp sea salt
  • 2 T carob chips or chocolate chips

 Instructions

  • Preheat oven to 350 degrees
  • In a food processor, mix all the ingredients except the chocolate chips.
  • Once everything looks well combined, add the chips and pulse a few times to mix them in.
  • Place the container to the food processor in the fridge for 20 minutes so the mixture can firm up enough to scoop.
  • Once the mixture is firm enough, drop cookies on a lined baking sheet
  • Bake for 15 minutes.
  • Wait until the cookies are completely cooled before removing and storing in an airtight container.
  • ENJOY!!!

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