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.

I need your vote! ZOUP! recipe contest....

I am just so excited I have to share that I entered one of my raw and ultra healthy soup recipes in a national contest with the restaurant chain, ZOUP. I actually made it to the top four!! They are holding one week for friends and family to cast votes. There is nothing required of you as far as entering information. Just one click.

If I win, they will give me a $1,000 Williams Sonoma Card and feature my healthy soup on the menu!!

I am really excited.

Please just take a moment, and vote by clicking below and my recipe is the on the top and labeled. Peach Melon Gazpacho by Laura Parker. 

If you want to share please feel free to share with as many as you can. I would be so happy to win this contest and see more people getting to enjoy healthy food while out!!

Here is the link-

Vote daily for the next week... please... Thanks so much!!! 

http://www.zouprecipecontest.com/?post_id=943672642340682_943672629007350#_=_

The Myth of Multi-tasking

Though, the hallmark of the twenty-first century has been multitasking. In reality, it isn't a good policy. When you do several things at once, you don't focus on any one task. Mistakes are made and everything becomes combined and messy. Also, when we multitask, we often aren’t giving another human being our full attention. We half-listen and then carry on with our tasks. This does nothing to foster team building at work or personal relationships at home. It's best to do just one thing at a time and focus on one person at a time.

When you do, you can accomplish more, feel more in control, and be a lot more pleasant to be around. You also can greatly reduce your stress levels. 

The "smart" device age has caused an increasing level of distraction as well. Set clear boundaries so you can have balance, you need to know when to shut it off and put it away. 

No one wants to be labeled a jack of all trades and a master of none! Let us all seek to pursue the best possible life we can give ourselves and families!

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.

Mighty Mindset

The past few months I have been reigning in my thoughts. Capturing the negativity that could easily set in and poison every day life. It is easy to get discouraged, to look at your situation and believe that this will never change. Those are lies that if you dwell on will dictate your very life. You see, having a mindset that will push you into thriving mode versus survival is the very thing that will get you through the dark valley you sometimes have to walk through. You have to make a decision. To not make one is a decision in itself, but to make one to be positive is one of the most single powerful choices you can make. Your life is made up of all kinds of ups and downs, it is part of life. Yes many may seem unfair, some cruel, but the most important thing to remember is the only constant is change. This part of your life will and can change. You have to get to a point that irregardless of circumstances you will have a good attitude. You will choose to be a victor not a victim. Life does not have to ruin you. You can determine your choices, attitude, and destiny. Constant daily choices determine where you will end up. Make them wisely! Make them on purpose and make them positive.

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!

Leave the NOT POSSIBLE, behind!

Success is not a far off dream that you cannot attain.Success is not a dream that doesn’t happen.
Success is not a “maybe”.... Success is leaving that, "NOT POSSIBLE" behind. Turn all of the obstacles into stepping stones.Get out of your own way, sometimes you are the biggest reason things have not changed. Never accept defeat.Get excited.Think big.Make it happen.Be part of the one percent that DO IT! Leaving behind the people or the things that make you believe that your dreams are not possible....can be a very tough thing to do. Obstacles come in all kinds of forms. I have really had my share of obstacles, too many to write on here and honestly, I really do not want to focus on them anymore. Learn to use the things that trip you up as a tool to get higher to your ultimate goals and dreams. It does not matter what town you are from, it does not matter what family you had or did not have, it does not matter who has come against you, what matters is that you make a choice today to never be the same. Look to the future. Know that the plans and purposes are planted deep in your heart and it is up to you to fulfill them and get out of your own way.

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

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!

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.

Reclaim your kitchen

It is time to reclaim your kitchen as a place to prepare healthy and wholesome meals. This is the only way to know exactly what you are eating and consuming on a daily basis. You can not be healthy if you are eating fast food and food that is processed. You must take this seriously. It is your moral, spiritual, and personal responsibility to take what you put into your body and ensure it is healthy for you.
I have heard people complain about spending the extra buck on organic food or shrug it off as a fad. It really is not a fad for the rich and famous. This is crucial nutritional and health problem in our country. There is no way possible to accept everything at face value. When you grocery shop you think you are buying "chicken" on sale but in fact you are buying products that have been pumped with hormones and toxic fillers.
It really is a pay now or pay later mentality. Pay a little more now for your food to make sure it is safe and you know where it is coming from or you pay later with medical bills because your body is sick and in a toxic state.
There are some things beyond our control , and yes I do understand that bad things happen to good people. However, we still need to make sure we take our decisions on health serious.