The Many Benefits of Coconut Oil


Coconut oil seems to be one of those miracle foods these days. A fix all for a multitude of health problems. Is it true? Is coconut oil really that great?

Well, in a word – yes. Coconut oil has a multitude of benefits.  Here are some of my favorites:  

Weight Loss
Coconut oil is helpful in boosting and regulating your metabolism. An increased metabolism can help you to burn more calories and lose weight.
Keep in mind that this isn’t a miracle where all you have to do is eat coconut oil and keep doing everything else the same to lose weight. However, coconut oil has medium chain fatty acids which aren’t as readily stored as fat in the body. So, using coconut oil as part of a balanced diet rich in whole grains, fresh fruits and vegetables as well as lean protein can help promote weight loss. 

Chronic Disease
Coconut oil promotes heart health by lowering blood pressure and improving the ratio of cholesterol by raising your good cholesterol. Both of these factors can help you to prevent the onset of heart disease. It also helps to reduce injury and damage to your arteries.
Coconut oil can help to stimulate your thyroid function. This can improve your energy levels and help you to lose weight.
Coconut oil has proved to be beneficial in regulating blood sugar. Keeping blood sugar levels stable helps in controlling hypoglycemia (low blood sugar) as well as diabetes.
Coconut oil also helps to prevent the cell damage done by free radicals. Free radicals are compounds in the body that damage cells and end up promoting disease (including cancer). Preventing free radical damage can help to prevent chronic diseases.
Candida is an overgrowth of yeast that can occur in the intestine and genital area. Coconut oil can help to relieve the inflammation and discomfort from candida infection. It also provides gentle relief, there are no detoxing symptoms from the yeast overgrowth dying in your body.

Skin, Hair & Nails
Coconut oil helps to promote healthy and shiny hair as well as helping to regrowth damaged hair. Use it as a conditioner and massage it into your hair.
It can also help with dry and itchy scalp, dandruff, eczema, dermatitis and psoriasis. Just use it like a lotion and smooth it on.
Coconut oil helps with the healing of canker sores by speeding the healing process.

Cell Health & Infections
Coconut oil has anti-viral, anti-fungal and anti-bacterial properties due to the high amount of lauric acid found in it. This is one of the reasons why it helps with the yeast infection Candida. You’ll see the benefits both topically (from using it like a lotion on infections and sores) as well as internally as you switch to using coconut oil in place of your butters and oils in cooking.

Other Benefits & Uses
Coconut oil and baking soda mixed together make a great toothpaste. It even can help to whiten your pearly whites!
It works as an insect repellent, just use a little as a lotion and you’ll be repelling bugs for hours.
You can also use coconut oil to polish furniture or shoes, if you have some extra lying around. It not only provides a beautiful finish, but you’ll get the added benefit of a delicious and tropical coconut scent.


Peppermint Chocolate Squares




Give these simple and tasty little chocolate bites a try. They’re easy to make, don’t require baking and a delicious little sweet treat to satisfy your sweet tooth.

Yield: 12 squares
Prep Time: 15 minutes

Total Time: 45 minutes 

Ingredients

6 Tbsp coconut oil, melted
4 Tbsp raw cacao powder
4 Tbsp almond butter
2 Tbsp raw honey
1 tsp vanilla extract
½ tsp peppermint extract
Pinch of salt
½ cup unsweetened shredded coconut, 2 Tbsp reserved
½ cup pecans, chopped

Directions

  • Line an 8x8 inch dish with parchment paper. Set aside.
  • Combine the coconut oil, cacao powder, almond butter, honey, vanilla, peppermint and salt in a small saucepan.
  • Over low heat, in a double boiler, for 5-10 minutes, or until the ingredients are smooth and combined.
  • Stir in the coconut and pecans (reserve 2 Tbsp of coconut for garnish).
  • Pour the mixture into the prepared dish.
  • Sprinkle on the reserved coconut.
  • Freeze until set.
  • Cut into squares.
  • Store in an airtight container.

Healthy Chicken Marsala


This classic Italian dish never fails to be superb. It’s simple, delicious and elegant. Serve it with a side of whole grain pasta and a side salad or fresh steamed green beans.

Ingredients
1 lb boneless, skinless chicken breast, thinly sliced
3 Tbsp olive oil, divided
2 large shallots, sliced
8 oz white mushrooms, sliced
1 cup dry Marsala wine
4 – 6 Tbsp all-purpose flour
14.5 oz chicken broth, low sodium
Salt & pepper to taste
2 Tbsp fresh parsley, chopped 

Instructions
  1. Brown the chicken in a large skillet using 2 Tbsp of oil. 
  2. Remove from the pan and keep warm.
  3. With the remaining tablespoon of oil, saute the shallots for 1 minute on medium high heat.
  4. Add the mushrooms and cook for another 4 – 6 minutes.
  5. Add the Marsala, and bring to a boil. Scrape the bottom of the skillet to get all of the browned bits off the bottom.
  6. Mix together the flour and chicken broth. Whisk into the skillet.
  7. Return the sauce to a boil and stir until the sauce is thickened.
  8. Season to taste with salt and peper.
  9. Serve the chicken with the sauce spooned over the top and garnished with the parsley. 
Makes bout 4 servings.  





5 "Healthier" Halloween Candy Choices



You might think it’s crazy to try and find healthy Halloween candy – and you’d be partially right. While it’s not realistic to find “healthy” candy, there are some candies that are a better option than others. 

When choosing candy, there’s always a few things to keep in mind.
  1. Fat.  First and foremost, take into consideration the amount of fat in a serving. Especially take into account the amount of trans fat and saturated fat. Saturated fat has been linked with higher levels of cholesterol and triglycerides, so try to keep your total daily saturated fat intake less than 10% of your total calories. This means you should choose candy with a minimum of saturated fat. Trans fat is even worse than saturated fat. Trans fats aren’t broken down in your body properly, and they increase your LDL (bad) cholesterol and decrease your HDL (good) cholesterol. Remember that if it’s less than .5 grams per serving can still be listed as “0 grams trans fat”. You’ll have to wait until 2018 before trans fats are completely gone from the market. In the meantime, watch for partially hydrogenated vegetable oils.
  2. High Fructose Corn Syrup.  There’s controversy over whether or not the body processes high fructose corn syrup differently than regular table sugar. But one thing is certain – as levels of high fructose corn syrup have increased so have levels of obesity and diabetes. It’s better to just avoid high fructose corn syrup in foods and stick to plain old sugar.
  3. Sugar.  Even though you should stick to “plain old sugar” in foods (and candy), its better not to go overboard. Keep in mind that it only takes 4 grams of sugar to make one teaspoon. 
  4. Dental Health.  Dentists have a love/hate relationship with this time of year. Sure, all those cavities are good for business (they have to make a living too), but they also don’t like to see their patients come in with cavities and tooth decay. All those delicious suckers and chewy candies contribute to both cavities and tooth decay. Any time that a really sugary food stays in the mouth for an extended period of time, there’s an increased risk for cavities and tooth decay. Having the sugary candies in the mouth causes an increased production of saliva, which changes the pH of the mouth and makes it ideal for dental problems.
  5. Portion Size.  No matter what type of candy you choose, remember that a little goes a long ways. Just because dark chocolate is good for you (all those antioxidants, not to mention the mouth feel of the dark chocolate melting over your tongue – it just helps raise your endorphin levels, let’s face it), it doesn’t mean that you should eat the whole bag. While the nutrition facts for a type of candy might look good – take a look at the serving size and be honest about how many pieces you’ve had.
So, after all of this, what could possibly be a good type of candy? Well, let’s start with some that aren’t good.

5 WORST Candy Choices



  • Candy corn – filled with sugar, high fructose corn syrup, artificial flavors, preservatives and artificial coloring. I'm not gonna lie, I love me some candy corn.  But its so addicting and so unhealthy that I just have to skip out on it altogether.  
  • Suckers – a great way to see your dentist more often than you’d like with all that sugar just hanging out in your mouth.
  • Starbursts – another great way to spend more quality time with your dentist. Not to mention all the high fructose corn syrup and artificial coloring and flavors these tasty treats are filled with.
  • Skittles – even though you get to eat the colors of the rainbow, these are full of sugar, high fructose corn syrup, hydrogenated oils and artificial flavors
  • Sour Patch – loaded with sugar and acidic, which wears away teeth enamel.

These sweet treats are much better options for you to snack on – just remember not to go overboard.

5 Healthier Candy Choices



  • Fun sized peanut M & M’s – a great portion size (just make sure you don’t eat a couple handfuls from the bag and call that fun sized), not to mention it’s got chocolate and a tiny bit of fiber from those peanuts, which also have a tiny bit of protein.
  • Twizzler – the ultimate low fat candy. It’s low in sugar and doesn’t have all those trans and saturated fats.
  • Hershey miniatures – another great portion controlled food. They’ve also only got 4 grams of sugar per bar.
  • Smarties – another great portion controlled snack. They’re pure sugar, but its sugar, and not high fructose corn syrup. There is also only 6 grams of sugar per roll of smarties.
  • Dark chocolate – anything dark chocolate (with reasonable portion sizes) is always a good choice.
I hope this post will help you to make better choices this Halloween.  And remember, candy is not food, so don't be afraid to just toss it in the trash.  I myself don't like the temptation so it ends up in the trash can pretty quickly in my house.  



Pumpkin Pie Hummus


Ingredients:

15 oz can organic chickpeas
1 1/4 cup organic canned pumpkin
2 tsp. pumpkin spice
1+ tsp. cinnamon
2+ tbsp. orange juice
1 tsp. vanilla extract
3 tbsp. maple syrup
2 tbsp. organic brown cane sugar


Instructions:


Drain and rinse chickpeas. Peel off skins (they will slide right off) and add them into food processor. Add all remaining ingredients into food processor and blend until smooth. At this point I had to sample the hummus and I felt that it needed a little something extra. I added in a little more orange juice and a hefty dash of cinnamon. Try it our yourself and play around with the ingredients to get it just right. I personally wanted it sweeter so thats why I added in those extra ingredients.

Serve with cinnamon pita chips, apple chips or apple slices. 



Smoky Sriracha Hummus


This is DELICIOUS and super easy! Goes great with veggies, crackers or on a sandwich. 

Ingredients:

  • 1-15 ounce can chickpeas, drained
  • 1/2 teaspoon cumin
  • 3/4 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper
  • 3/4 teaspoon sea salt
  • 3 cloves garlic
  • 3 tablespoons tahini
  • 2 tablespoons Sriracha hot sauce
  • 1 tablespoon lemon juice
  • 2 tablespoons olive oil

Directions:

Blend everything except olive oil together in a food processor or high speed blender. Once well combined, add olive oil and mix again. Saves up to two weeks in an airtight container in the refrigerator. Great as a dip or sandwich spread!


Uproot Your Bad Habits




Before you read any further, make sure you watch this short video!  This video was created for the Darren Daily email mentoring program by Darren Hardy (it's free so you should sign up!)













When I first saw this video a year ago I had a major light bulb go off in my head.  Tying the visualization of a tree to my bad habits was really eye opening for me.  I watch this video frequently and I always share it with the participants in my challenge groups.  

I know I was, am still can be, unaware of how bad habits begin to grow and grow.  We accept them as the norm.  We make excuses of why we can't break them, or we are constantly waiting for the perfect time to try.  In reality, the perfect time is NOW.  If you want to uproot your bad habits you need to take action before they get any stronger.  The longer you put it off, the harder the struggle is going to be.  

Let's say you went off track with your diet this summer and you put on 5 lbs.  Not a big deal right? 

Now let's say you haven't taken action  and you are now up 10 lbs by the end of September.  October comes and you are indulging in all the pumpkin and apple treats that are plentiful in fall, and then comes in the Halloween candy at the end of the month.  November slides in before you know it and you are up 15 lbs after Thanksgiving.  Now you think, why start a diet now?    It's the holiday season and there are loads of parties and holiday dinners.  It wouldn't make sense to start my diet.  I will wait for the magical time of January and make this my New Year's Resolution.   January comes and you are now up over 20 lbs and you have 6 months of bad habits to break.  

Do you think this will be easy?  HELL NO.  This is why so many people don't stick with their resolutions!  


Realize that you have a bad habit forming and intervene ASAP.  There really never will be a perfect time that's going to make it easy, you will have a little struggle.  But a little struggle is better than a big struggle right?  





Delicious Pumpkin Chocolate Chip Bread


Fall brings a sense of excitement for me.  Not because I like the cooler weather or football, but because I like to go shopping and enjoy the abundance of pumpkin-flavored EVERYTHING!  And Sundays in the Fall tend to be spent at home more so than they were in the summer, so this is when I can get that time to bake or make special meals.  

I have been making this pumpkin chocolate chip bread for the past few weeks and its a big hit with my family.  Its a very simple recipe to make (I can throw it together in under 10 minutes!) and it is very hearty so even a small piece will keep you satisfied.  


This recipe is made from all CLEAN INGREDIENTS.  It is gluten-free, paleo-approved, and a pretty safe option for school since it doesn't contain any of the major offenders for allergies that kids deal with these days.  


Ingredients:  
1 1/2 cups Bob’s Red Mill garbanzo flour
2 tsp cinnamon
1 tsp pumpkin pie spice
1 tsp baking soda
1 tsp vanilla
1/2 tsp Himalayan salt
2 whole eggs
1/2 cup coconut oil
1/2 cup pure maple syrup
1 cup pumpkin puree
1/4 cup Enjoy Life mini chocolate chips

Directions:

Preheat oven to 375 degrees and coat a loaf pan with coconut oil and a dusting of flour.

In large bowl mix all dry ingredients (except for the chocolate chips).  

In a separate large mixing bowl, whisk together the eggs, oil, syrup and vanilla.

Add in the pumpkin  to the wet ingredients and whisk until evenly combined.

Slowly incorporate dry ingredients into the wet mixture.  I used a rubber spatula to combine well.  

The final step is adding in the chocolate chips!  

Pour the batter into the bread pan and bake for approximately 40 minutes or until a toothpick comes out clean.  I use a glass loaf pan and mine always finishes up around 40 minutes.  





Peaches & Cream Shakeology



Do you love peaches and cream oatmeal?  This was my favorite flavor out of the Quaker instant oatmeal packets I used to have for breakfast.  I have loved it ever since I was a kid!  Unfortunately, now I have realizes that those sugary little packets aren't the best choice for me to start my day since they aren't that healthy or filling!  

Well, I am happy to say I have created the most amazing nutrient-packed replacement for this old favorite... peaches & cream Shakeology!  

This tastes like an exact replica of the Quaker yumminess except it is cold (Shakeology has to be cold cause heat will kill the nutrients) and drinkable.  In my eyes that even better cause it's like portable oatmeal.  Great solution for people like me who enjoy breakfast in the car!  lol


Here is the recipe.  I think this might have been extra delicious because it was made with the most delicious peaches from our CSA.  I am going to start hoarding these peaches now and freezing them so I can continue to enjoy this recipe after the peach season ends! 

INGREDIENTS 


  • 1 scoop vanilla Shakeology
  • 8 oz unsweetened flax milk (or almond milk)
  • 8 oz water
  • 1 tsp coconut oil
  • 1 tsp cinnamon
  • 1 tsp maple syrup
  • 1 tsp pure vanilla extract
  • 1 cup of sliced peaches
  • 1/4 cup of rolled oats
  • Ice
Throw everything in a blender and blend it on high for at least 1 minute.  

21 Day Fix conversions:  1 red, 1 yellow, 1 purple, 1 tsp

Click here to learn more about the health and weight-loss benefits of Shakeology.

3 Day Refresh - Review and Results!




My Personal Review and Results (and FAQs)

September 2015

CONFESSION: I have had a major struggle with my nutrition all summer.  Between the normal summer temptations of ice cream, BBQs, and vacation indulgences... I had a tough summer dealing with a lot of stress (and I have a bad habit of eating my feelings).  I had a couple of spurts where I would be on track but just one little thing would set me off and before you know it I was on a roll having a bowl of ice cream night after night.  It last got really bad the week before Labor Day when my husband came home with the most delicious fudge from a shop he had visited while on a trip to Charleston, SC.  OMG I was eating it all week.  First it started off taking too sweet for me on day 1, then by the end of the week I was downing big fat chunks of it multiple times a day.  

I felt gross.  I felt puffy, bloated, lethargic, and crabby.  I knew it was time for a refresh!  I have done the 3 Day Refresh multiple times before and usually had great results.  There was one time in the winter when I tried it and quit cause it was during our snowmageddon winter here in new England and I couldn't deal with eating only cold foods and shakes lol. 

This time around I meant business.  I even started it on Labor Day and packed my healthy foods to take with me to our family visit to the zoo.  I passed up on ice cream and watched my husband eat it right in front of me, that's a miracle!  LOL

I went through the 3 days with ease.  It was the easiest time I have done the refresh.  In the past I have struggled on day 2 with some cravings, but this time around I didn't have any cravings at all during the 3 days.  I felt very satisfied and never starving.  I am writing this 2 days after completion and I am happy to report I am continuing my clean eating and feeling fabulous.  I noticed that I have tons of energy and none of the nasty bloating I had before.  I had a noticeable increase in energy during my workouts, so thats proof to me that I CANNOT OUT-EXERCISE A BAD DIET!  

Check out the photo below for my full results.  Yes I really lost over 6 lbs in just 3 days.  I'm sure a lot of that was water weight, but my scale did show I had a 1.2% fat loss .  


Do you think you could benefit from a refresh?  Contact me today!  
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3 Day Refresh FAQs

What is the 3 Day Refresh?  
The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel— without starving yourself. Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs.
For 3 days you’ll follow a program of 3 shakes a day, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going.

WHY REFRESH?
Maybe you feasted like a king or queen over the weekend, and want to get back on track. Perhaps you simply just want to lose that last bit of annoying pudge. Maybe you used to eat healthy but little by little you fell off the wagon and now are ready to climb back on. It’s also possible you’ve never had a healthy diet but you’re finally ready to start. Sometimes you want to quickly drop a few pounds for an upcoming social event. Or perhaps you’re kick-starting a new workout program and want to shift into high gear right away. Or maybe, just maybe, you’re ready for a few days of clean eating just because it’s the right thing to do.
Whatever your “maybe” may be, we all have those times when we want to get our nutrition on track—and that’s what the 3-Day Refresh is all about. This program is the easiest way to break the cycle of bad eating habits while creating new ones, conquer your cravings, flatten your stomach, feel lighter and more energized, sleep more soundly, detoxify your body, and dramatically improve the way you feel—ALL WITHOUT STARVING!

HOW DOES THE 3-DAY REFRESH WORK?
For 3 days you’ll have a superfood-packed Shakeology® shake for breakfast along with a fruit option; a Fiber Sweep digestive health drink later in the morning; a satisfying, high-protein Vanilla Fresh shake for lunch, accompanied by fresh fruit, vegetables, and healthy fat options throughout the afternoon. For dinner, you’ll have another Vanilla Fresh shake along with your choice from a list of delicious, easy-to-prepare dinner recipes. You can also have tea twice a day and as much filtered water as you like (we suggest you drink AT LEAST half your body weight in ounces per day).

WHEN IS THE BEST TIME TO DO THE 3-DAY REFRESH?
You can use it anytime you need to lose a few pounds quickly. Or kick-start a cleaner diet. Maybe after a long weekend of eating everything in sight. When you want your clothes to fit a little looser. Before, during, or after a workout regimen. You may choose to do it once a month to keep your habits sharp and your body healthy. You can pretty much do the 3-Day Refresh whenever you feel like recharging.


Salted Peanut Butter and Chocolate Nice Cream



This is HANDS DOWN the best version of "Nice Cream" I have ever tried!  I honestly don't think there was a difference in taste between this and real ice cream (and I am an ice cream snob!)

Try it out for yourself and let me know what you think!  

Ingredients

  • 2 bananas, chopped up in chunks and frozen
  • 1 TBL maple syrup
  • 1 tsp vanilla extract
  • 1 TBL peanut butter
  • Flax milk (or other unsweetened non-dairy milk)
  • Enjoy Life chocolate chips

Directions

Place the frozen bananas in the food processor along with a couple TBL of the milk.  Start to pulse until the the ingredients start to blend.  Add in maple syrup and vanilla extra and turn the food processor on high speed.  Slowly drop in more milk until everything has blended together and is a thick, creamy consistency.  Add in your chocolate chips and pulse a few more times until they are mixed in well.  

Put in a freezer-safe container and leave in the freezer for about 30-60 minutes while it firms up.  Then prepare yourself to experience the deliciousness and enjoy!  


The Importance of getting a Good Night's Sleep




Part of feeling your best is ensuring you are getting sufficient sleep.  This means you really have to make sleep a priority and set up your daily routine in a way that allows you to get at least 6-8 hours of sleep (8 is the ultimate target, 6 is the bare minimum).  
Many people don't realize how important it is to get a good night's sleep, and often mask the effects (from lack of sleep) by running on caffeine or other stimulants to get through the day. You are just putting a band-aid over the wound here, your body needs proper rest for so many reasons.  
Consequences of lack of sleep:
Inadequate sleep is a health epidemic these days.  It can result in harm to a person's own health as it is tied to mental illness, stress, obesity, hypertension and diabetes.  It can even cause harm to others - overtired drivers are more likely to cause an  accident.  
Now here are some of the great benefits pf getting a good night of sleep:  
  • Improved concentration 
  • Ability to make better decisions
  • Increased energy for daily activities as well as exercise
  • Supports weight-loss
  • Stronger immune system
  • Improved memory
So make sure you start making your sleep a top health priority  It is just as important as eating healthy and exercising! 

Tip: Set yourself up with a relaxing bed time routine (drink tea, read, take a bath, meditate, etc) to help your brain shut down before you hit the hay.  Try to keep off the phone, tv and computer the last 30-60 minutes before bed time since these electronic devices are very stimulating to your brain.  Also keep away from the late night snacking since that can also cause a poor quality of sleep. 





Lemon Blueberry "Nice Cream"



Ingredients

  • 2 frozen bananas (chopped into small chunks prior to freezing)
  • ½ cup frozen blueberries
  • 2 TBL lemon juice
  • 2 TBL maple syrup
  • Almond, cashew or flax milk



Put bananas, blueberries and lemon juice in food processor.  Pour in a little bit (about 1-2 TBL at a time) of the milk at a time as you pulse in the food processor to start blending.  Continue to add in the milk gradually and pulsing until you get a thick and creamy consistency.  Add in maple syrup and blend in food processor for about 30 seconds.  

Serve as-is or if you would like it to be firmer you can pop it in the freezer for a little bit.  

Lemon Blueberry Muffins



It's July and that means its blueberry season here in New England.  We are getting a few pints of blueberries a week in our CSA so I've been incorporating them into our meals (they are so good in salads!!).  I wanted to make lemon blueberry muffins because I LOVE that flavor combination.  Muffins are a staple in our house because I make them healthy so I can pack them in my son's lunch box for school all week.  One batch lasts us an entire week and he just loves them!  

These muffins really blew my socks off.  When I took them out of the over I thought they appeared slightly dry by the looks of the tops, but oh my when I tried one out they were so moist and the flavor was off the hook!  Try them out for yourself and let me know what you think!  




Ingredients
1 cup garbanzo flour
3/4 cup whole grain pastry flour (or regular whole wheat flour)
1/4 cup coconut flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
Zest of 1 organic lemon
Juice of 1 organic lemon 
1 tbsp coconut oil (melted)
1 large egg white
1 large egg
2 tsp vanilla extract
2/3 cup maple syrup
2 mashed (very ripe) bananas
2-3 TBL milk or non-dairy milk
1 cup (fresh blueberries

Instructions
Preheat the oven to 350°F, and grease up a mini muffin tin (I use coconut oil and flour).  

In a small bowl, whisk together the flours, baking powder, baking soda, salt, and lemon zest. 

In a separate bowl, whisk together the coconut oil, eggs, and vanilla. Stir in the maple syrup and bananas, mixing until no large lumps remain. Next stir in the lemon juice. 

Slowly mix in the flour to the wet ingredients with a rubber spatula.  Add in some of the milkas it starts to become too dry.  Once they have been fully mixed together gently fold in the blueberries.

Divide the batter into the prepared muffin cups. Bake at 350°F for 15-18 minutes, or until the tops feel lightly firm to the touch. 

Cool the muffins on a wire cooling rack for 10-15 minutes and enjoy!  


Note: If you make regular sized muffins you will probably have to bake them for 20-25 minutes.  


21 Day Fix Extreme - Results and Review


21 Day Fix Extreme
My Personal Results and Review

What is 21 Day Fix Extreme?
This is a 21-day program that features simple portion control, clean eating, and extreme 30-minute workouts.  The portion-control containers take all the guesswork out of how much you should eat - no counting calories, no starvation, no deprivation!!  The Eating Plan will tell you exactly what to eat and when—and how to eat cleaner than ever.

If you want to get seriously shredded then this is a convenient and cost-effective solution.  

My Results and Review


FINAL RESULTS:  

  • Weight:  -3.8 lbs
  • Inches: -2.1



___________________________________
Which program is right for YOU?  
Email me at fabfitfunjen@gmail.com so we can chat about your goals and I can tell you how I can help you achieve success with the right program.  


Banana-Oat Blender Pancakes



I am constantly on the hunt for healthy breakfast recipes to make for my son.  He usually eats breakfast at day care during the week so I like to make recipes that I can make in one large batch to have on hand for easy packing every morning.  

These blender pancakes were SUPER EASY to make.  The sweetness from the banana was so perfect that they were delicious as-is, you don't even need syrup!  My son loved them so much he gobbled down EIGHT pancakes for Sunday breakfast!  The only bad thing is that he ate so many that we dint have much left to last for his breakfast this week.  

These pancakes are gluten-free, sugar-free, and can be made vegan by swapping out the milk for non-dairy milk.  

Here is the recipe.  Hope you enjoy it as much as we did!!  

Ingredients
1 cup old-fashioned oats
4 TBL ground flax
1 1/2 tsp baking powder
1/4 tsp salt
2 ripe medium bananas, cut into chunks
1cup milk (or non-dairy milk)
1 tsp cinnamon (or more if you prefer)
1 tsp vanilla

Instructions
Puree banana and milk in blender.  Next add in oats, flax, baking powder and salt and blend for another 30-60 seconds.  If the batter is on the runny side you can let it sit for a few minutes.  The flax will really thicken it up.  If its too thick, you can add a little water until you get it just right (about a tablespoon at a time as needed).  

Next heat up a skillet over medium heat and add in some coconut oil once the pan is hot.  I made silver dollar pancakes so I was just dropping in dollops of the batter to the pan right from the blender.  You can use a spoon or spatula to spread out the pancake batter to form each pancake.  Cook the pancakes for 2-4 minutes, flip, then cook for another 1-2 minutes.  Continue to add in more oil to the pan as you make more pancakes.  

I served the pancakes plain to my son and he loved them.  I tried one myself with a little melted coconut oil and splash of maple syrup and it was very tasty (if you like that extra sweetness).  


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