Green Goodness

Green smoothies are a way to get in a large dose of fruits and veggies in your diet, and they taste yummy so it's worth it!! You can make all kinds of green smoothies. This one is our families favorite. You can add all kinds of fruit but make sure you have a large helping of greens rich in vitamins.

NEEDED:
6 cups fresh organic spinach
1 cup organic strawberries- can be frozen
1 cup organic peaches-can be frozen
2 bananas
2 cups organic orange juice
1 TBSP of chia seed
1 TBSP flax seed
1 TBSP raw honey

Blend in vita mix or blender. Serves 4

Banana Walnut Protein Muffins

I am really on this kick of baking with protein lately. I am determined to reinvent baking and make it healthier and each time I come up with a new idea , I love to share because I know others that want to make a healthier switch can benefit too.
Banana Walnut Protein Muffins

2 ripe bananas
4 egg whites
1/2 cup plain greek yogurt
3/4 cup raw oats (use gluten free if sensitive to gluten)
2 scoops protein ( I use Arbonne, it is vegan and gluten free)
1/4 cup Stevia
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamon
1/2 tsp vanilla
1/4 cup chopped walnuts

Preheat oven to 350. Spray your muffin pan with non stick spray. Mix all ingredients in a blender, and pour evenly into 12 muffins in your muffin pan.( I actually topped my muffins with additional walnuts,raw oatmeal, and chia seed. Those toppings are optional.) Bake 15-18 minutes.
Here is the breakdown: 58 calories per muffin, 9 g carbs, 7.4 g protein, 2 g fiber, 1 g sugar.

Power breakfast on the go

Every morning I run around making sure that the people and my house all get taken care of,and most of the time it is all before 7 am. Way too early for me. I loved being a morning person for years, then I had kids. The entire concept changed for me, it was no longer mornings to have quiet time and get ready in peace for the day. My mornings became quite crazy, intense, and at times almost in tears by 9 am. I needed to figure out how to eat healthy and not skimp on meals. I do protein shakes and make my own protein bars occasionally but most mornings I make myself this power breakfast that is quick and easy and I can do it in between getting dressed, changing kids, and cleaning up all kinds of disasters. The best part about it is that you can throw it in a bag if you need to run out the door for work.

Slice of multigrain bread toasted- Spread with almond butter and sprinkle with chia seed.
Grab a banana and slice on top or eat on the go.
If you are really in a hurry fold the bread in half to make it less messy and eat on the go.
Protein bars are also a great way to start your day or snack. Recipe and links for protein are under the label to the right. "Recipes". Also visit allthingshealthycoaching.com for more links.

Chia Chia Chia!!! A super seed.

Many of us have heard of the Chia pet but the Chia Seed is an amazing little seed. It has been used for centuries and is one of the most powerful little things you can put into your body with little effort. Most grocery stores as well as natural whole foods stores are carrying this little super power.

What does Chia do for your body? Here are just a few of the health benefits. Chia is pretty much tasteless, you can add it to anything you want and it adds a super punch to your nutritional intake. 
Chia helps with weight loss, in gel form or seed you can feel more sustained longer. The gel forms when Chia hits water, the gel has no calories, this is what makes you feel fuller longer. Chia helps balance blood sugar by its combination of soluble and insoluble fiber which slows your body's conversion of starches to sugar. Chia with any meal with help you feel more energetic longer. This little seed also adds Omega-3 to your diet. Chia is the richest plant source of this type of healthy oil. By using Chia you will be adding age-defying anti-oxidants to your diet. At room temperature they can sit on your counter and be fine to eat for up to two years, now imagine what that can do in your body! It is totally amazing. This can drastically help prevent free-radicals. 
These little seeds are a very easy way to get additional healthy options into your diet. There is no additional preparation necessary, you just sprinkle them or bake them into just about anything you want to.