oatmeal

Oatmeal
1/3 cup Coach’s Oats
1 cup water
1/2 cup unsweetened almond milk
1/2 sliced banana
1 tbsp hemp protein powder
1 tbsp chia seeds (using chia seed method)
Topped with: the other 1/2 of my sliced banana, Sunbutter & PB & Co. chocolate peanut butter

Bombin Banana Bread

Bombin Banana Bread!
With Nuts: 209 Calories, 7g Fat, 32g Carbs, 4g Protein

Without Nuts: 142 Calories, 4g Fat, 28g Carbs, 2.5g Protein

Ingredients:

1 Stick Butter Softened
1 1/4 Cup Granulated Sugar
2 Eggs
4 Tbsp Sour Cream
1 1/2 Cup Flour
1/2 Cup Chopped Walnuts
1 Tsp Baking Soda
1 Tsp Vanilla Extract
3 Ripe(Browned) Bananas Mashed, Should Equal about 1 1/2 Cups.
Directions

Greast 9” x 5” loaf pan.
Beat Together butter and sugar
Add Eggs and mix
Add sour cream, flour, baking soda, walnuts, vanilla, and bananas and mix
Pour into prepared loaf pan
Bake at 350 Degrees for about 45 to 50 minutes or until the toothpick in center comes out clean
Cool on rack
Wrap in plastic wrap overnight
Eat for Breakfast!
14 Servings. Cut Slices 5/8” thick

Blueberry health muffins

Blueberry Health Muffins

These hearty muffins can be served for breakfast, as a midday snack, or for dessert. Makes 12 muffins (196 calories each).

Ingredients

Makes 12

3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1/2 cup plus 2 tablespoons toasted wheat germ
2 teaspoons baking powder
1/4 teaspoon salt
2/3 cup plus 1 tablespoon brown sugar
3/4 cup 2% milk
1/4 cup vegetable oil
2 eggs, lightly beaten
1 teaspoon vanilla extract
1 1/2 cups blueberries
1/4 cup rolled oats
Directions

Preheat oven to 375 degrees. Line a 12-cup muffin pan with paper liners. In a bowl whisk together whole-wheat flour, all-purpose flour, 1/2 cup toasted wheat germ, baking powder, salt, and 2/3 cup brown sugar. Make a well in center of bowl and add milk, vegetable oil, eggs, and vanilla extract. Gently mix until just combined. Fold in blueberries.
Divide batter among muffin cups. Combine 2 Tbsp. toasted wheat germ, 1 Tbsp. brown sugar, and rolled oats in a small bowl. Sprinkle over tops of muffins. Bake until a toothpick inserted in center comes out clean, 20 to 22 minutes. Let sit in pan 10 minutes. Transfer muffins to a rack to cool.

Healthy Pumpkin muffins

For the muffins:
1 1/4 cups whole wheat flour
1 1/4 cups quick cooking oats
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. ground ginger
1/8 tsp. ground nutmeg
1/8 tsp. ground allspice
1 cup pumpkin puree
1/2 cup mashed ripe bananas, about 1 large banana or 2 small
1/4 cup firmly packed brown sugar
2 tbsn. canola oil
1 large egg, lightly beaten

For the glaze (optional):
1/8 cup brown sugar
1 tbsn. milk/ half and half/ whatever you have on hand
1 tbsn. butter
1 tbsn. pumpkin puree
1/2 cup powdered sugar, as much as needed

Preheat oven to 375 F. Line a muffin tin with liners, set aside. In a bowl combine the flour, oats, baking powder, baking soda, salt and spices. In another bowl combine the pumpkin, bananas, brown sugar, oil and egg. Make a well in the dry ingredients and add the liquid mixture. Stir together until incorporated. To make the streusel, combine the pumpkin, honey and cinnamon. Mix well, then mix in the oats, set aside. Divide batter evenly among muffin tin, top with streusel and bake for 16 - 18 minutes or until an inserted toothpick comes out clean. Cool on a wire rack. To make the optional glaze, combine the brown sugar, milk and butter in a small saucepan. Heat until sugar is melted. Pour into small bowl, let cool a little then add in the puree and powdered sugar, mix well. Glaze each cooled muffin with 1 teaspoon of glaze. Enjoy!

Bring Em Out

ShreadMILL Workout from ToneItUp

3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)

20 Pushups
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)



20 Squat Jumps
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 60-90 seconds, breathe, take a couple sips of water

20 Situps
3 Minute Brisk Walk
3 Minutes Jog
60 Second 'Sprint'- as fast as you can
60 Second Jog
60 Second 'Sprint' ~ just as fast as you can run- this speed can vary
~ Chill for 60-90 seconds, breathe, take a couple sips of water

30 second Plank
5 Minute Cool-down Walk :)

Light and Delicious

Quinoa:

Ingredients
2 3/4 cups low-sodium chicken stock
1/4 cup fresh lemon juice
1 1/2 cups quinoa
Dressing:

1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3/4 cup chopped fresh basil leaves
1/4 cup chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 teaspoons lemon zest
Kosher salt and freshly ground black pepper
For the quinoa: In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.

For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.

Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.

Ingredients
Salsa:
2 large oranges
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup chopped fresh flat-leaf parsley
2 scallions, finely sliced
3 tablespoons chopped fresh mint leaves
2 tablespoons capers, rinsed, drained and coarsely chopped
2 tablespoons orange zest
1 teaspoon lemon zest
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
Salmon:
Vegetable or canola oil, for oiling the grill
4 (4 to 5-ounce) center cut salmon fillets, skinned, each about 3-inches square
2 tablespoons amber agave nectar
Kosher salt and freshly ground black pepper
Directions
For the salsa: Peel and trim the ends from each orange. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a medium bowl. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. Toss lightly and season with salt and pepper, to taste. Set aside.

For the salmon: Put a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with the agave nectar and season with salt and pepper, to taste. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. Transfer the salmon to a platter and allow to rest for 5 minutes.

Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment.

Ingredients
Caramelized onions:
3 tablespoons olive oil
2 onions, very thinly sliced
1 tablespoon balsamic vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Ingredients
Dressing:
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon honey
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
Salad:
2 pink grapefruits
1 head romaine lettuce, thinly sliced or torn into 1-inch pieces
1 large fennel bulb, trimmed and thinly sliced
1 small cucumber, peeled, seeded and thinly sliced
3 scallions, finely sliced
1 tablespoon chopped fresh thyme leaves
For the caramelized onions: In a large skillet, heat the oil over medium heat. Add the onions, balsamic vinegar, salt and pepper. Cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes. Set aside to cool, about 10 minutes.

For the dressing: In a small bowl, whisk together the red wine vinegar, lemon juice and honey. Slowly whisk in the olive oil until blended. Season with salt and pepper, to taste.

For the salad: Peel and trim the ends from each grapefruit. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl. Add the lettuce, fennel, cucumber, scallions, and thyme.

Pour the dressing over the salad and toss until all the ingredients are coated. Arrange the caramelized onions on top and serve.

Precious vows

i give you my life this day
in the presence of god and according to his will
i leave my father and mother
and now cleave to you
according to the will of god and my desire
to be your wife and your friend
to stand by you as we share our life together
leaving my father and mother
i now commit myself to you
i give myself to you
i will love you as christ loves the church giving my life for yours
i will lead and protect you as we share our life with god who gave us one another
i will love and believe in you to this day forward

Wedding Vows

I give you my life this day
In the presence of God
And according to His Will
I leave my father and mother

And I will cleave to you
I promise you, that throughout the eternities that I am blessed to be by your side,
as we share our life with God,

who gave us one another-

I will think the best, assume the good, and doubt the bad.

I will forgive you.

I will trust you.

I will serve you.

I will support you.

I will share with you.

and I will sacrifice for you.


As Christ has laid down His life for me-
I will lay down my life, for you.
Today, every day, and for the eternities after this life.

Banana Muffin

Banana Flaxseed Muffin!

3/4 cup ground flaxseed
3/4 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup brown sugar, packed
1/4 cup whole milk
1 egg, beaten
1/2 teaspoon vanilla extract
1 large banana, mashed
directions: Preheat oven to 350 degrees and line or grease a muffin pan. In a large bowl, combine the flax, flour, baking soda, baking powder, and salt. In another bowl, whisk together the sugar, egg, and milk. Add wet ingredients to dry ingredients and combine well. Then add the mashed banana just until combined.

Healthy Banana Cranberry Oat Bars

Healthy Banana Cranberry Oat Bars
Ingredients:

1/4 cup almond milk (or other)
1/2 cup Sucanat or brown sugar
1 tbsp ground flax seed
1/4 cup coconut oil (or other light tasting oil), melted
1 tsp vanilla extract
2 medium very ripe bananas
1/3 cup cranberries or raisins
1.5 cups regular oats
1/2 cup unsweetened coconut
1/2 tsp cinnamon
1/4 cup whole wheat flour (or other flour)
1/2 tsp baking powder
1/8th tsp kosher salt


Directions: Preheat oven to 350F and line an 8 inch square pan with parchment.

In a medium bowl, combine the sugar, ground flax seeds, soymilk, oil, and vanilla. Whisk together.

Cut the bananas into chunks and stir into the wet mixture. Grab a fork or potato masher and mash the banana into the wet mixture. It is ok if some small chunks remain. Stir in the cranberries or raisins. Set aside.

In another bowl, mix your dry ingredients. Add the wet mixture to the dry mixture and stir well. Scoop the granola batter into the pan. Smooth out with a spoon or hands and press it down firmly.

Bake at 350F for 35-40 minutes until the edges begin to golden and it is slightly firm to touch. Allow to cool in pan for 10 minutes before transferring to a wire rack and cooling completely. Slice into 8-10 bars.

Fruit and Nut Energy Bites

Fruit and Nut Energy Bites
Ingredients:

1/3 cup whole-grain Kamut flour (or all-purpose, whole wheat, etc)
1/8 tsp baking soda
1/8 tsp baking powder
1/4 tsp sea salt
1/2 tsp cinnamon
1/3 cup Sucanat or light brown sugar
1 1/2 cups toasted walnuts (can also use pecans, hazelnuts or almonds), chopped
1/2 cup dried cherries or cranberries
12 Medjool dates (approx 1 cup chopped dates), pits removed and chopped (or figs, and/or prunes)
1 cup dried apricots, cut into bite size pieces
1 flax egg (1 tbsp ground flax + 3 tbsp water)
1 tbsp almond milk
1/2 tsp vanilla bean paste or 1 tsp pure vanilla extract

Directions: Preheat oven to 325F. Line a square pan (8 or 9 inch) with parchment paper across both sides for easy lifting. In a small bowl mix together the flax egg and set aside.

Chop and toast the walnuts for 8-9 minutes at 325F. Remove from oven and set aside. Toasting the nuts really brings out the flavour so you don’t want to skip this step.

In a large bowl, whisk together the flour, baking soda, sugar, baking powder, cinnamon, and salt. Stir in the walnuts and dried fruit. Make sure the nuts and dried fruit are all coated with the flour mixture.

Mix the vanilla into the flax egg after it has thickened up after about 10 minutes.

Add the flax egg mixture and the 1 tbsp almond milk to the fruit and nut mixture and mix well. Spread into the pan, pressing with fingers to even it out. I used a pastry roller too.

Bake for about 33-35 minutes at 325For until golden in colour. Remove from pan and allow to cool on wire rack for 10 minutes. Now transfer back into the pan and placein freezer to set for 10 minutes. Remove from pan once again and allow to cool for about 10 minutes. Now slice the bites up with a sharp knife. Makes 16-20 bites depending on how large you make them. I made them smaller as they are very dense energy wise.

Tropical Lemon Cranberry Coconut Chia Bars

Tropical Lemon Cranberry Coconut Chia Bars

Packed with chia seeds, dried cranberries, pistachios, and lemon, these bars are chewy, light, and tropical. I like to think of them as a tropical macaroon bar. They also make a perfect breakfast when you are running out the door!
Inspired by Navitas Naturals.

Ingredients:
3 tablespoons chia seeds
6 tablespoons fresh lemon juice (approx 1.5 lemons)
1.5 cups regular oats, ground into a flour in food processor
1/2 cup regular oats (not ground)
1 tsp baking powder
1/2 tsp kosher salt
1.5 cups unsweetened shredded coconut + additional for sprinkling
2 tablespoons lemon zest
1/2 cup unsweetened applesauce
1/3 cup Agave nectar
4 tablespoons coconut oil, melted
1/4 cup pistachios
1/2 cup dried cranberries

Directions:
1. Preheat the oven to 350F. Line an 8 inch square pan with parchment paper.
2. In a small bowl, mix together the chia seeds and lemon juice. Set aside to gel up while you prepare the rest of the ingredients. Take your 1.5 cup of oats and process them in food processor until a flour forms.
3. In a medium bowl, mix together the oat flour (regular oats processed into a flour), baking powder, 1/2 cup regular oats, kosher salt, lemon zest, dried cranberries, pistachios, and shredded coconut.
4. In another small bowl, whisk together the melted coconut oil, applesauce, and agave nectar. Mix in the gelled up chia seed mixture until combined.
5. Add wet to dry and stir well until blended. It will take a while to mix it thoroughly. Scoop the mixture into the prepared pan and spread out smoothly with a spatula. Sprinkle additional coconut on top before baking.
6. Bake for about 20 minutes at 350F until golden around the outer edge. It will very lightly spring up when pressed.
7. Cool in pan for about 10 minutes before transferring onto a cooling rack for about 30 minutes. Cut into 16 squares. Approx 200 calories per square.

Smoothies and Muffin Tops!

Post-Run Berrylicious Smoothie
Serves 1 (about 2 cups)

Ingredients:

1 large frozen banana, chopped into chunks
1 tbsp chia seeds
1.25 cups Almond Milk
1 cup frozen strawberries
1/4 cup frozen blueberries


Directions: Add Almond milk into blender followed by the rest of the ingredients. Blend until smooth. Add sweetener if preferred. Serves 1 (about 2 cups).




Oil-Free Apple Pie Muffin Tops
Soft, and chewy with a mouth-watering Apple Pie flavour thanks to the big chunks of apple, walnut pieces, hint of cinnamon and nutmeg, and dash of fresh lemon juice. They are just like biting into a Muffin, so Eric promptly named them ‘Muffin Tops’, but don’t worry they are easy on the waistline! They don’t contain a lick of oil or vegan butter, but are still incredibly moist thanks to the cooked apple mixture and mashed banana.
Yield: About 17 Muffin Tops
Ingredients:
Apple Pie Mixture
2 Granny Smith apples, peeled (1 chopped, 1 grated)
1/4 cup pure maple syrup
1 tbsp fresh lemon juice
Pinch of kosher salt (optional)

Dry Ingredients:
1 + 1/4 cup whole grain spelt flour
1 cup regular oats
1/4 cup lightly packed brown sugar
1/2 cup chopped walnuts
1/2 tsp kosher salt
1/2 tsp baking powder
2 teaspoons ground cinnamon
Pinch of nutmeg (1/8th tsp)

Wet Ingredients:
1 flax egg (1 tbsp ground flax + 3 tbsp water), mixed together
1 tsp pure vanilla extract
1/4 cup almond milk
1/3 cup mashed banana (1 ripe medium sized banana)

Directions:
1. Preheat oven to 350 and line a baking sheet with parchment paper or a non-stick mat. Set aside. Mix your flax egg together (1 tbsp ground flax + 3 tbsp water) in a bowl and set aside.
2. Peel two granny smith apples. Take 1 apple and finely grate it. Now take the other peeled apple and chop it into 1 inch pieces. Add both to pot along with 1/4 cup pure maple syrup and 1 tbsp of fresh lemon juice. Stir. Cook over medium-low heat while you prepare the rest of the ingredients, for about 5-10 minutes. Watch closely and reduce heat as necessary so you don’t burn it.
3. Mix dry ingredients in a large bowl and set aside. In another bowl, mix your wet ingredients: vanilla extract, almond milk, mashed banana, and gelled up flax egg. Whisk well.
4. When apple mixture has cooked and softened for about 5-10 minutes, add it to the wet ingredients and stir well. Now pour the wet mixture onto the dry mixture and stir well. It will take a bit of elbow grease to get the mixture fully mixed, but not to worry.
5. Scoop 2 tbsp or a bit more for each Muffin top, leaving about 1.5-2 inches between each. Do not press the mixture flat. Bake for 14 minutes at 350F or until slightly golden in colour, but still soft. Please note that these cookies should be soft and do not get crisp or firm. They have the texture of a muffin.
6. Cool on pan for about 5 minutes before transferring to a cooling rack. Makes about 17 Muffin Tops.
Nutritional info: (per cookie, makes 17): 105 kcals, 3 grams fat (0 sat fat), 19 grams carbs, 2 grams fibre, 8 grams sugar, 2 grams protein.