Gluten Free Pumpkin Muffins

I have been making muffins with a healthy twist for several years. Every once in awhile I get a good recipe out of my experiences and by good I mean- everyone even the kids will eat them. hahaha
This one packs protein, fiber, and a lot of nutrition which is great for helping with those snack attack moments or if you are a busy mom like me, most of the time these end up being my breakfast while driving.
So have some fun add a little of your favorites or take away some of mine and create something healthy that tastes yummy too.
Recipe

Mix wet ingredients first
- 1/2 cup coconut oil
-2 eggs
-1 teaspoon of vanilla
THEN add
-1 can of organic pumpkin
1/2 cup maple syrup (more if you like it sweet but don't go too crazy)
MIX

Add the dry and keep on mixing
2 cups oat flour ( you can grind up raw oats very fine and that is your flour)
2 scoops of a healthy vanilla protein powder (by healthy I mean not a GNC brand-get something gluten free and if its whey make sure its grass fed and read ingredients)
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon pumpkin spice powder
1 teaspoon salt
1 tablespoon flax seed
1 tablespoon of chia seed
1/2 cup dark cocoa chocolate chips

as you mix add 1/2 cup of Milk of choice ( almond-cashew-or regular)

Mix well and scoop into muffin tins ( spray first or use muffin papers)

Top with pumpkin seeds-raw oats-and cinnamon
Bake 25-30 min at 350 degrees.

Almond Apple Cake- Gluten Free/ Sugar Free

Another great alternative in baking reinvented. Enjoy it!!
Ingredients:
1/2 cup organic unsalted butter
1 cup Truvia
4 free range organic eggs
1/2 cup almond milk
1 tsp. vanilla
1 1/2 cups almond flour
1/2 cup coconut flour
1/4 tsp kosher salt
2 tsp baking powder
1 chopped, seeded,organic apple
1/2 cup chopped almonds
sprinkle of cinnamon

Cream butter and truvia, add remaining ingredients slowly and one egg at a time while beating. Pour into a greased baking dish 9x 13. (using coconut oil non stick spray to coat pan) Top with the chopped almonds and apple. Sprinkle with Cinnamon. Bake 30 minutes at 350 degrees. 

photo: www.cookincanuck.com

Cilantro Lime Thai Salad

This recipe is amazing and it keeps in the fridge for several days if you store the dressing in another container and use only when serving. Another healthy recipe to add to a list of amazing ideas for your overall wellness. Enjoy! Ingredients 1/2 head of Napa red cabbage ( chopped in strips) 1/2 head green cabbage (chopped in strips) 3 carrots thinly sliced 1 cucumber ( seeded and sliced in thin strips) 5 green onions chopped ( or 1/2 of a red onion) 1 bag of Organic Edamame ( cook first about 4 min) MIX Then make dressing as follows In a processor or Vita Mix- Blend Well: 1/2 cup Olive Oil 1 clove of garlic handful of raw cilantro 1 teaspoon of Sea Salt 1 teaspoon of Truvia Lime Juice ( about 2 limes) If you store the dressing in another container this will help the shelf life. Reheat dressing for 10 seconds if you had it in fridge, also if you have a family of more than 4, use the entire heads of both cabbages. ** Can also add chicken or avocado!!

Pumpkin Protein Muffins

I have been asked about this recipe so many times lately, I thought I would post it for you to try at home too. Healthy recipes and options are always something I am either looking for or inventing. This is one of my favorites and is a weekly staple. Love these for breakfast or snacks. These are packed full of protein, they are low carb, 1 gram of sugar and gluten free. ENJOY! I also personally use a vegan based protein powder ( no whey) it is completely plant based protein and does not leave you feeling weighed down. I can always order it for you if you want to know more. PUMPKIN PROTEIN MUFFINS 1/2 cup Truvia 1/2 cup organic applesauce or plain organic yogurt 2 tsp cinnamon 1 tsp pumpkin pie spice 1/2 tsp ground clove 1 tsp baking powder 1 tsp baking soda 1/2 tsp salt 2 tsp vanilla 4 egg whites 1 (15 oz) can of pumpkin 2 1/2 scoops of vanilla protein 2 cups of oat flour 1/2 cup raw oatmeal 1 cup organic skim milk 1/2 cup raisins (optional) 1/2 cup walnuts (optional) 1/4 cup flax (optional) 1/2 cup chia seed (optional) Combine all ingredients and add the protein, milk, and (optional) ingredients last. Spray muffins pans and scoop 3/4 way full and top with additional raw oatmeal and or flax seed. Bake for 25-30 minutes at 350 degrees F.

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.

Chocolate Crisp Protein Bars

 1 cup Almond Butter
3/4 cup Agave Nectar
2 scoops Vanilla Protein Powder ( Arbonne)
2 scoops Chocolate Protein Powder (Arbonne)
3 cups of Whole Grain Crispy Rice Cereal (organic)
 Mix the almond butter and agave nectar in a bowl in microwave for 60-90 seconds....or can melt in saucepan on stove.
Add protein powders to melted mixture and mix well. Add crispy rice cereal and mix gently.
Spread in 9x13 pan. Can form into small balls if you choose. Refrigerate 1 hour.
Each ball or bar- 68 calories, 3 g fat, 9 g carbs, 2 g protein, 1 g fiber.

 Once again another great recipe to get more protein in a yummy and healthy snack!

photo:hece.edublogs.org

Pumpkin Spice and Cinnamon Protein Bread

I am always looking for ways to include more protein in my recipes. I have tweaked all of these recipes and you can as well. I did not come up with the original ideas, Jamie Eason actually has some great ideas on her website. However, I have changed them according to what I had on hand and  these are great additions for snacking, breakfast, or on the go mini meals. Keep in mind you can add or take away certain ingredients for your preference (nuts, raisins,seeds etc.)  Check them out and enjoy!!!

Pumpkin Spice Protein Bread

1/2 cup Stevia or Truvia
 1/2 cup organic applesauce or plain yogurt
2 tsp cinnamon
1/2 tsp pumpkin pie spice (optional)
1/2 tsp ground clove
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp vanilla
4 egg whites
1 (15 oz) can of pumpkin
2 1/2 scoops vanilla protein
2 cups oat flour
1/4 cup raw oatmeal
1 cup organic skim milk
1/2 cup walnuts (optional)
1/4 cup raisins(optional)
Spray 13x9 baking dish and preheat oven to 350F. 
Combine all ingredients and add the protein,milk, raisins, and walnuts last. Mix together and pour into pan. Bake for 25-30 minutes.

Cut into 30 bars. 3.5 grams protein per bar. 6 grams of carb.

Cinnamon Protein Bread
1/3 cup Stevia or Truvia
2 tsp cinnamon
COMBINE ABOVE TWO AND SET ASIDE in a small bowl

1 1/2 cups oat flour
2 scoops vanilla protein
1 tsp baking powder
1/2 tsp salt
1/2 cup Stevia
2 egg whites
1 cup skim organic milk
1/3 cup plain greek yogurt
2 tsp vanilla

 Preheat oven to 350F. Spray an 8 x8 inch pan with non stick spray.
Combine the ingredients together with a spoon. Once mixed together, add half of the batter to the dish and sprinkle half of the stevia and cinnamon mixture on top, then add the rest of the batter, and sprinkle the remaining mixture over the top. Bake.20-25 minutes.  Cut into 16 squares.
This recipe is a heavier bread, please note.
6 grams protein per bar, 10 grams carbs.

* These recipes use protein that is vegan based, you can use whey but it is harder to digest. If you are interested in alternative protein instead of the whey, please see below: 

Order protein here!

Chocolate Mint Protein Smoothie

Protein shakes sometimes get a negative reaction. However, the protein I use and also with my clients is an excellent source of all natural vegan protein. It is not whey based so your body does not have to process any harsh diary bi-products. My husband and I are always trying to come up with delicious new ways to make a protein shake. Last night I think he created one of the most delicious versions yet! Here is the quick and easy way to make your healthy smoothie. Thank you Matt! ;)

2 scoops Chocolate Protein Powder
5-6 almonds
Water or Almond Milk (whatever you prefer)
Crushed Ice
2-4 drops of Peppermint Extract ( to taste)
Fresh Mint ( for garnish, not necessary) 
Blend in Vita Mix or blender

If you are interested in ordering the Protein Powder, let me know or visit the website and order online. HERE!

Finding Gluten Free Makeup

There is an increasing number of people developing gluten allergies. The options are starting to improve in finding makeup and wellness products that are gluten free. A great option and good company that makes gluten free products, is Arbonne. Arbonne is known to have pure, safe, and beneficial ingredients. One great thing is that their products are gluten free and vegan (no animal products). If you want to know more information, I am a distributor and can tell you more. See my site at :
http://purehealthybeauty.myarbonne.com/

Arbonne offers weight loss, skincare, makeup, and a variety of wellness products.

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.

Peanut Butter Sauce

Growing up my mom made an amazing peanut butter sauce that she would drizzle over ice cream. Well to say it was amazing is an understatement. However, now that I am looking into healthier options I have created my own version of the delight and put it on our ice cream now. When I saw ice cream, i do not mean the conventional term either. If you have a vita mix, or high powered blender you can make your own version of ice cream with some ice, fruit, vanilla bean, water/milk. Substitutions are key when creating healthy recipes. Just because you are choosing to live healthier does not mean there is less flavor, less fun, or less taste. It is still alll of that and more because your body does not get all the fat and sugar.
Ok, so here is my take on this tasty treat.
Peanut Butter Sauce ( revamped. ;)... )
1 Tablespoon of Agave Nectar
1 teaspoon of Stevia
1 teaspoon of Coconut Oil
Heat in small sauce pain till combined and smooth
Remove from heat and Add: 2-3 Tablespoons of Smart Balance or Organic Peanut Butter
and 2 tablespoons of low fat milk (could be almond milk too)
Stir together till smooth and enjoy over your treat.

Hope you all like it....Share your comments and ideas.

How to make protein bars

Most people buy protein bars at the grocery store or vitamin stores to provide extra energy, supplement meals, or to lose weight. Most over the counter protein bars do contain the added protein that maybe you are looking for but they also contain a wide range of preservatives and added ingredients that just are not necessary. By making the protein bars in your home you can add or take away ingredients and you can make a weeks worth at a time. By making the bars this way it not only saves you time but you can see what you are putting in your body.
I thought I would share one of my favorites. You can make your own recipes by adding or taking away certain ingredients. This one is super easy and fast and makes a great breakfast on the go or a snack.
Chocolate Peanut Butter Trail Mix Protein Bar
1 cup of organic peanut butter
1 cup of Agave nectar ( can also use one packet of Stevia dissolved in 1 cup lukewarm water)
6 scoops of vegan chocolate protein powder
2 cups of Oatmeal (uncooked)
1/2 cup raisins
1/2 cup slivered almonds
1/2 cup chopped walnuts

Melt the peanut butter and stir in the agave nectar then mix that into the remaining ingredients and blend on a low speed. You may need to add 1/2 cup water if your consistency is too dry.
Spread with a spatula in a 9x13 pan and refrigerate, cut into squares, and take on the go!
** I use a protein powder that is plant based protein, gluten free and vegan. You can use other brands but this one does not contain whey which most do and this is much healthier for your body. You can purchase the protein by visiting my websites and getting in touch with me. I can put you in the right direction as far as which ones are best.
www.allthingshealthycoaching.com

I hope you enjoy them. This one is delicious and it is hard to believe you are eating healthy!
photo:kendracannoy

Low Fat and Healthy Blueberry Muffins

Today I did some experimenting. Trying to cut the fat calories from food is not easy, especially when baking. Everything seems to use butter (lots of it) and sugar (lots of that too). I am searching for better alternatives. I have been using Stevia to replace sugar, stevia has  zero calories and you can use less than what the recipe calls for in sugar. I also have made a switch to coconut oil versus butter. This is an incredible alternative for butter. It has the same consistency but with a million times more healthier reasons to switch. I have also used olive oil instead of butter in some recipes. It really is one of those things you have to experiment with while baking. Stevia and Coconut Oil are two amazing things that will not disappoint.

So this is what my experimenting came up with today and I have to admit they are pretty good. I hope you can try them and maybe tweak them to suit your taste. Enjoy!
Blueberry Muffins
1 cup of non bleached all purpose flour
1 cup of wheat flour
3 tablespoons of Stevia
1 tsp of baking powder
1/2 tsp of baking soda
1/4 tsp salt
2 cups of low fat organic milk
2 tablespoons of Olive oil
1 large egg
2 tsp of vanilla
2 cups fresh blueberries
Zest of one lemon
1 scoop of Fiber boost (optional but you can buy the fiber boost HERE)
Topping
1/2 cup uncooked oatmeal
1 tsp cinnamon
1 tsp of stevia
1/2 cup slivered almonds
Preheat oven to 400, place cupcake liners in pan or use a non stick spray in your muffin tins.
Mix all the dry ingredients. Flour, stevia, baking powder, baking soda, fiber boost, and salt. In small bowl mix the milk, olive oil, egg, and vanilla. Make a small hole in the dry mixture and pour the liquid mixture into the center and begin to stir until blended. Fold in the blueberries and place the mix into the muffin tins. Fill 2/3 of the way and top with oatmeal, cinnamon, and stevia mixture.
Bake 18-20 minutes.
Makes 12.

I hope you enjoy creating something new and healthy for yourself and family.

Greek Yogurt....on what?

Greek Yogurt is an amazing way to literally cut the fat out of most dishes that use mayo or sour cream. The plain greek yogurt is very easily seasoned. Add this to dips instead of sour cream, or put on sandwiches with some spices for flavor and you have an amazing healthy bite that is worth it! Additionally you get more protein and probiotics added to your diet, now how cool is that!!
TRY IT!

New Book Released!!

I am so super excited, today myl newest book was released for purchase on paperback. "All Things Healthy" can be purchased at http://www.lulu.com/product/paperback/all-things-healthy/18832525
Anyone striving for a healthier and more successful approach to life needs to check it out. Have a great week everyone. 

Setting goals in the new year.

Most people love to set goals in the new year but it is not long before they get distracted or lose sight of the ultimate outcome or why they set these goals in the first place. Every one can see transformation if they recognize things along the way during the process. 

Setting goals and seeing transformation!

Why is this goal important to you?

Pinpoint the areas that are the most distracting to you?

What is it that you want to achieve in the long run?

What would success look like to you with meeting this goal?

How much personal control and influence do you have over meeting this goal?

What would you consider a milestone along the way?

What is one example of a short term goal?

How will you achieve the short term “baby steps” goal?

Is that challenging and attainable for you?

When do you want to achieve this goal by?

How will you measure it?

Seeing transformation takes time. Change can be a process, it may even be painful…but the change will take place! Believe for the positive changes to emerge! You are on your way to meeting your goals and creating a healthier, stronger life for yourself and those around you!

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.

Pregnancy Health

So today I am writing this little health quip a little out of personal want and a tad out of irritation. See this is the thing, I am currently pregnant and what you hear from other people sometimes can be so outrageous it isn't even funny. I am not one of those ladies who "love" it or who will miss it or long for the days when i was pregnant again. I just am not like that. Pregnancy for me means that I get to bring a beautiful new life into the world but in the mean time I throw up most of the time, can not sleep, and am in a ton of pain from the waist down from joints and muscles shifting. Those are just the facts. I have friends who love it, cry about, and can't wait to do it again. Me on the other hand, will celebrate the day my love's come into the world and then move on with my life to care and raise them. The crazy part of all this is that everyone wants to give you advice. People that should not give you advice...tell you what to do.
I have been told to do some of the following things.
"Eat for two...now is the time....live it up."
"It does not matter what you eat, you are pregnant: feed the baby!"
And one of my all time favorites..."Now make sure you eat a lot and good so you have a healthy baby."
As if...as a mother growing a child...I would eat bad? Or not want my child to grow healthy?
In the meantime the people who say this are not meaning eat "healthy". They mean eat whatever and in large portions.
This is what i have to say on this topic and being pregnant and have done my research and have an education in these areas , this is the TRUTH.
Pregnant women need an additional 300 calories a day. Now if they are obese or underweight, the calorie count will vary. BUT 300 calories additional a day is really what you need typically. Now, do you crave 300 more calories a day? NO way! Especially in the middle and in the end you will feel super hungry and want to eat whatever you want. This is really where pregnancy weight gain can get totally out of control. You have to keep in mind that what you eat, so does your child. The doctor gives you certain things you need to avoid, those you should keep in mind. Also, eat foods that are rich in vitamins and minerals. If you have a juicer and can juice vegetable juice it is a great way to get additional nutrients. For some women, they can not stomach the prenatal vitamins, there are other ways you can supplement if you need to.
Examples of an additional 300 calories:

Each of these healthy choices has about 300 calories:

• 1 cup of non-fat fruit yogurt and a medium apple
• 1 piece of whole wheat toast spread with 2 tablespoons peanut butter
• 1 cup of raisin bran cereal with 1/2 cup of non-fat milk and a small banana
• 3 ounces roasted lean ham or chicken breast and 1/2 cup sweet potatoes
• 1 flour tortilla (7-inch), 1/2 cup refried beans, 1/2 cup cooked broccoli, and 1/2 cup cooked red pepper.
• It is important to gain a healthy amount of weight for your size. It reduces complications such as diabetes, blood pressure, and back problems.Gaining too little weight during your pregnancy makes it hard for your baby to grow.If you gain too much weight, you are more likely to have a longer labor and more difficult delivery.  Extra body fat will make it harder for you to return to a normal weight after you have your baby. If you feel you are gaining too much weight during your doctor or a nutritionist. 
• TIPS:
• Eat small frequent meals during the day.
• Start with a healthy breakfast.
• Drink water all day to keep from dehydrating.
• Eat high fiber foods.
• Have healthy snacks on hand. (fruits, veggies, and nuts)
• Avoid spicy foods.
• Drink in between meals instead of with your meal. 
• Get exercise every day, even if walking.
• 
  

Sources:http://pregnancyandbaby.sheknows.com/pregnancy/Detailed/How-many-extra-calories-needed-when-pregnant-6470.htm

http://www.mamashealth.com/pregnancy/pregcalories.asp
photo credit:natural-pregnancy-mentor.com

• 
  

Overweight and In Debt

Yesterday my husband and I spent the afternoon celebrating the fourth of July. As we enjoyed a wonderful day out I could not help but notice soda machines at this particular tourist attraction. These were not the typical soda machine where you put your change in and you can pick your deadly drink. These were fully equipped with credit card readers and distributed you a receipt for purchase. Not that you need a $1.00 receipt but that really is not my point. I am so unbelievable annoyed by this discovery. Obesity is one of the fastest growing problems here in America along with credit card debt. Seeing these just proved even more that companies are not "helping" the american public by offering them a more convenient choice to pay for their addictions but they are helping them down a road to self destruction.
If someone that chooses to drink soda, does not have the money for it, why should they be able to charge that drink?
It is so disgusting. More options for people to continue to be overweight and in more financial debt. Very  sad!

Whey versus plant based protein

Whey protein has been used for years by athletes, trainers, weight loss plans, and as an additional supplement. Protein is needed to build muscle and in addition add more calories to your diet if trying to bulk up. Protein shakes can be taken as a meal supplement if trying to lose weight as well. But here is the thing, whey is milk. Milk is dairy. More and more people are having a harder time digesting dairy. Realistically our bodies are not designed to be process dairy. There are other alternatives like almond milk. If trying to be healthy and you want to use protein supplements, I suggest you look into vegan and gluten free plant based proteins. There are protein shakes and mixes that are derived from plant bases that are just as healthy, taste great, and easier to digest.
There are some great options out there. Please see the following sites:
http://purehealthybeauty.myarbonne.com/- protein shakes are listed under wellness supplements
The above site are supplements I use myself and with my clients and I know they work!
http://www.pea-protein.com/