Banana Nut Muffins

DSC_0006Ingredients

  • 1/2 cup almond flour
  • 1/2  coconut flour
  • 3/4 cup GF oats
  • 1 Tbsp Xanthan Gum (this is a natural thickener, you can also find this at any health food store)
  • 1 tsp pure vanilla extract
  • 1/2 tsp salt
  • 3 ripe bananas, mashed
  • 1/2 c milk (almond, coconut, rice or cows)
  • 1/2 c xylitol (xylitol can be found at health stores. If you do not have xylitol you can use 1/3 cup honey or maple syrup)
  • 3/4 cup walnuts, chopped
  • optional – you can add some protein powder to give them a protein boost.

Instructions

  1. Pre-heat your oven to 350 degrees.
  2. Mix all the dry ingredients into a large bowl until well blended.
  3. Mix all the wet ingredient into a smaller bowl until well blended.
  4. Add the wet ingredients into the large bowl with the dry ingredient, mix until well blended.
  5. Scoop the mix into muffins tins, filling the tin halfway.
  6. Cook the muffins for 10-12 minutes.
  7. Enjoy!

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Chair Total Body Workout

All you need for these 6 exercises in your body and a chair. This is a great option for those of you who are stuck sitting at a desk all day long. Take 10-15 minutes out of you work day to add in some total body toning exercises. Not only will you burn some extra calories during the day, but it is great for your body to get up and move if you are stuck sitting all day.

  • 30 reps for each exercise (30 reps for each side if doing single leg)
  • Repeat the full set 2-3 times
  • Repeat 2-3 times each week

 Seated Twist1– Sit tall 2– Bring you knee into your chest 3– Twist at you hips towards your knee

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Side Lunge1– lift one leg onto the chair 2– Lower down into a squat keeping your leg on the chair straight and other leg bent.

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In & Out Abs1– Knees into your chest 2– Bring you legs straight out and hold for 2-3 seconds.

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Pulsing Lifted Lunge1-Lift one leg onto the chair 2-Bend both knee, lowering towards the ground 3-Pulse at the bottom 30X   *The closer you can get you lifted knee to the ground the harder it gets.

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 Hip Raises .  1-Put your heels on the edge of the chair. 2-Bring your knees over your hips 3-Lift your butt as high as you can and squeeze for 2-3 seconds 4-Repeat 30X  * You could do this with your feet on the floor, but elevating your legs will give you more of a challenge. Don’t be afraid to challenge yourself!

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Chair Push Up – If 30 push ups is too hard, I would suggest only doing 15. *To challenge yourself even more, try lifting one leg to add some balance and core work.

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Cucumber Guacamole Wraps

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This recipe is simple, refreshing and delicious! I made it as a side dish for dinner,  you could even make these for lunch or as a snack. The mix of cucumbers and guacamole is a perfect match,  a crisp outside and creamy inside.I have planted some cucumber plants in our garden this year and I can’t wait until I can start harvesting my own organic cucumbers.

 

 Ingredients

  • 1 large cucumber
  • 3/4 cup guacamole (click to go to my fresh guacamole recipe)

Instructions

  1. Thinly slice your cucumber.
  2. Lay your strips down.
  3. Add a small amount of guacamole to the top of the strips. You do not want too much guacamole or the cucumber strip will not roll up.
  4. Carefully roll the cucumber, put a toothpick through the middle to hold the cucumber roll together.
  5. Serve immediately and ENJOY!

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Butt Toning Workout!

Butt Toning Workout!

– 30 reps each side.
– Repeat the full set 2-3 times.
– Repeat 2-3 times each week.

 High Kick Backs – 1-Bring your knee to your chest 2-Extend you leg straight back and up as high as you can 3-Bring your knee back to your chest 4– Repeat 30X each side

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Lifted Hamstring Curls – 1-Rest your head on your hands 2-Curl you leg (knees off the ground) with your toes pointed towards the ceiling 3-Extend you legs out hold for 2 seconds 4-Bring your legs back 5-Repeat 30X

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Opposite knee to elbow side kick back – 1-Bring your knee to your opposite elbow 2-Kick you leg out to your side               3-Repeat 30X each side

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Pulsing Donkey Kicks-  1-Keep your knee bend 2-Pulse your leg up 30X. 3-Repeat 30X each leg

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Hip Raises On Chair.  1-Put your heels on the edge of the chair. 2-Bring your knees over your hips 3-Lift your butt as high as you can and squeeze for 2-3 seconds 4-Repeat 30X  * You could do this with your feet on the floor, but elevating your legs will give you more of a challenge. Don’t be afraid to challenge yourself!

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Rainbow Legs – 1-Bring one of your legs to the side 2-Lift that leg up and over in an arch to the other side of your body           3-Repeat 30X each side * The higher and bigger arch, the better it works your butt.

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BBQ Portabella Mushroom Pizza

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I am a huge fan of portabella mushrooms, one of my favorite recipes is when we make pizzas out of them. Summertime is a great time of year to make this dish because portabella pizzas always taste great when grilled. If you do not have a grill you can still cook this dish in the oven.

 Ingredients

  • 4-5 large portabella mushrooms
  • 2 Tbsp extra virgin olive oil
  • Salt
  • Pepper
  • Italian seasoning
  • 1 cup cilantro lime pesto sauce (click to get the recipe)
  • Whatever topping you would like to add

Instructions

  1. Pre-heat grill to medium heat.
  2. Remove the stems from mushrooms.
  3. Drizzle olive oil over mushrooms and rub in with fingers.
  4. Sprinkle salt, pepper and italian seasoning over the mushrooms and rub in with fingers.
  5. Put mushrooms on grill bowl side down (cavity side) for 6-8 minutes.
  6. Remove mushroom from grill, add your sauce and whatever toppings you want. (I added sundered tomatoes, avocados, spinach, shredded chicken and sautéed onions. After I cooked the pizzas I added the avocados.)
  7. Place mushrooms back on the grill and cook another 8-10 minutes.
  8. Remove from grill and Enjoy!!!

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Cilantro Lime Pesto

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I can’t even begin to describe how much I LOVE this sauce! Even if you are not a cilantro fan, you will eat up anything this sauce in on. I made a chicken dish with this sauce for someone who does not like cilantro, and they LOVED it! Afterwards I told them what the sauce was made of, sometimes you just can’t let people know what’s inside you dishes until they eat it. 🙂

In our house we put it on everything, some of my favorites are chicken, fish, sauce for pizzas, marinades and a dressing for salads. The recipe takes less than 30 minted to prepare, and can be stored in an airtight container in the fridge for up to one week.

Ingredients

  • 1 cup fresh cilantro leaves (do not include stems)
  • 2 1/2 Tbsp extra virgin olive oil
  • 1/4 cup almonds or cashews (soaked for 4 hours)
  • 1 Tbsp balsamic vinegar
  • 3 tablespoons fresh garlic, chopped
  • 1 Tbsp lime juice
  • 1/2 cup shredded cheese ( I use Kerrygold cheese from grass-fed cows, but you could use any other type of cheese like Asiago, Parmesan or Romano. If you prefer the sauce dairy free, I would add another 1/2 cup of cashews.)
  • 1 1/2 tsp salt
  • 1/4 cup chicken or vegetable  broth

Instructions

  1. Add all the ingredients to your food processor or blender and mix for 2-3 minutes.

 

 

Mason Jar Overnight Oatmeal

DSC_0012Do you struggle making breakfast in the morning because you are short on time? If so, these beauties are a great option to pre-make ahead. You can either make one the night before or make a bunch and store them in your pantry. You options for flavors are endless, use the ingredients that I have listed below or add you own flavors. The amount of time that it takes in the morning to prepare is less than 5 minutes. If you leave early for work and end up eating at work, you can bring one of these with you for breakfast. You can eat it cold or  if a microwave is available you can heat it up there.

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Ingredients

  • 1  cup water or any kind of milk (dairy, almond or coconut)
  • 1-2 Tbsp honey, maple syrup or liquid stevia (If using stevia do not use 1-2 Tbsp, but use 10-12 drops)
  • 2 tbsp chia seed
  • 1 tbsp hemp seed or another seed like  flax, sesame or sunflower
  • 1/4 cup blueberries
  • 1 tsp pure vanilla
  • 2/3 cup gluten-free oatmeal
  • 2 Tbsp walnuts
  • 1 tsp cinnamon

Instructions

  1. Mix all of the ingredients together in the mason jar, except for the water , blueberries, vanilla and honey, maple syrup or stevia.
  2. Store in pantry.
  3. When ready to soak mix in the water, blueberries, vanilla and honey. Leave the jar in the fridge for 5 hours or overnight. You might also want to had another 1/4 cup of water or milk if you like a thinner texture.
  4. Remove the jar from the fridge after it is done soaking.
  5. Place the jar in the microwave for 1-2 minutes. (remove lid)
  6. You can eat out of the mason jar or place oatmeal in a bowl.
  7. Enjoy!!!


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Roasted Vegetables

DSC_0007DSC_0007DSC_0007The combination of brussels spouts, cabbage and broccoli make for a power packed veggie dish. Roasted vegetables seem to be a staple that always shows up on our dinner table. I usually mix up the vegetables that I am roasting to add variety throughout the week.  This recipe is simple, but packed full of flavor.

Ingredients

  • 4 cups of broccoli, brussels spouts and  cabbage – mixed
  • 1/4 cup of coconut oil
  • Sea or Himalayan salt – to taste
  • Pepper – to taste
  • 1 tbsp dries oregano

Instructions

  1. Pre-heat oven to 425 degrees
  2. Mix all the ingredients in a large bowl.
  3. Spread vegetables on a large cookie sheet.
  4. Bake for 20 minutes, then change the oven to broil and bake another 3-5 minutes. (make sure you watch the vegetables when you are broiling them so they do not burn.)

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Healthy Nut Butter Breakfast Cookies

DSC_0010These breakfast cookies are delicious for breakfast, snacks or post-workout treat. They are moist with a bit of sweetness. My kids love these little cookies and they seems to eat them faster than I can make them. You can make a big batch and store them in an airtight container in your fridge or freezer.

Ingredients

  • 1 cup gluten-free rolled oats (If you choose not to use gluten-free, regular rolled oat is fine.)
  • 2 large over-ripe banana (mashed)
  • 1/2 cup nut butter of choice (I used natural peanut butter)
  • 1 tsp cinnamon
  • 1 tsp pure vanilla extract
  • 1/2 tsp salt
  • 1/4 cup coconut or almond flour
  • 1/3 cup coconut oil
  • Stevia or honey to taste, depending on the amount of sweetness you like.
  • Optional ingredients — dried fruit, 70% dark chocolate chips, coconut shreds, nuts.

Instructions

  1. Pre-heat oven to 350 degrees.
  2. Add all of the ingredients together in a large bowl and mix until well blended.
  3. Place parchment paper on cookie sheet.
  4. Roll small amounts of dough onto parchment paper.
  5. Cook 12-14 minutes.
  6. Eat and enjoy!

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15 Minute Cardio Blast #1

15 minute cardio blast #1

All you need for this 30 minute workout is a pair of dumbbells.

  •  A total of 5 exercises performed 3X.
  • 30 second intervals for each exercise.
  • no rest between each interval.
  • Repeat the set 3X
  • 1 – 1.5 minute rest after each set
  1.  In – Out Plank Jumps
  2.  Squat to Shoulder Press
  3.  Plank T raises
  4. Side Lunge (30 seconds each side)