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Peanut Butter Banana Toast

Today's post is a simple one.  :)  This is as quick and easy snack I came across not too long ago...and it's delicious!!

Peanut Butter Banana Toast

Serves: 1

Ingredients:

• 

  Approx. Container Equivalents: 1 Yellow, 1 Purple, 3 Black

  1 slice whole grain bread
• 1/2 medium banana, sliced
• 3 tsp all-natural peanut butter

Directions:

1. Toast bread to your liking.
2. Spread peanut butter on toast immediately.
3. Layer sliced bananas across peanut butter on top of toast.
4. Eat while toast is nice and hot!

Here's my favorite ingredients to use in making this:

Some people I know like to drizzle a teaspoon of honey on top.  I hear this is also good with strawberries instead of bananas!

Enjoy!!

 Deise

Blueberry Banana Muffins

There was a time when I wasn't much of a breakfast person.  When I did eat breakfast, though, one of my favorite things to make was a bag of those pre-packaged blueberry muffins.

The smell of blueberry muffins baking in the oven and the anticipation of eating them hot from  the oven and dripping with butter was almost more than I could handle!!

Yes, this was before my clean eating days.  ;)

After I got into clean eating, I didn't feel the bag of pre-packaged blueberry muffins was worth it...one look at the list of ingredients was enough to make them less appetizing and not nearly as enjoyable.  (Some not-so-clean foods are worth it for a treat meal...after all, I don't eat 100% clean!  Pre-packaged blueberry muffins are just not one of those foods for me.)

Still, there were times when I found myself craving blueberry muffins.

And so, I attempted to make a clean blueberry muffin recipe.

As I mixed the batter and filled the muffin cups, I felt the excitement building with me.  As they baked, that fabulous blueberry muffin smell filled the kitchen, and when those muffins came out of the oven, they looked divine!!

I couldn't wait to eat them.

I chose the most delicious looking muffin (of course!), put a little butter on top and in the middle, waited a few seconds for the butter to melt, and then sunk my teeth into the muffin, expecting a perfect ending to my story.

So...you can imagine my disappointment when they tasted...BLAH.

In fact, the taste was so lacking that I couldn't bring myself to eat anymore of them.  Ha ha!

After that experience, I was quite a bit more hesitant to make homemade clean muffins (or homemade clean breads of any kind, for that matter, as I've had similar fails with bread), mostly because I seem to be super picky with this and there is nothing I hate more than wasting food!

But, when a friend of mine shared a picture of mini blueberry muffins she made, the craving returned full throttle and I decided to give it another whirl.

Photo Credit: Kelli Anderson

Good news...these muffins were absolutely worth it!!  My recipe is a cleaned-up version of the muffin recipe found here; I haven't tried the original recipe.  I love the cleaned-up version.  ;)

Today was the third time we've made these muffins.  My little man was my kitchen helper; I love doing things like this with him.  He pulled his little chair up to the counter so he could stand on it to help measure out ingredients and dump them into the various bowls.

He also picked which baking cups we used (the colorful ones!) and put them in the muffin tin for me.  He is my mini chef and an awesome little helper!

Everyone in my family loves these!  My hubby says they taste just like banana bread and my toddler asks for "more muffins!"  We have to restrain ourselves to keep from eating the entire pan!! ;)

I hope you and yours enjoy them just as much as we do!

Blueberry Banana Muffins

Makes: 12 Regular Muffins or 24 Mini Muffins
Serving Size: 1 Regular Muffin or 2 Mini Muffins
Calories: 1 Regular Muffin = 129 Calories (per My Fitness Pal)

Ingredients:

• 

  Approx. Container Equivalents: 1 Regular Muffin = 1 1/2 Yellow

  1 cup white whole wheat flour
• 1 tsp aluminum free baking powder
• 1/2 tsp baking soda
• 1/4 tsp fine sea salt
• 2/3 cup milk
• 2 tsp white vinegar
• 1 egg
• 1 1/2 Tbsp honey (30 grams)
• 2 Tbsp 100% pure maple syrup
• 2 Tbsp melted extra virgin coconut oil
• 1/2 cup blueberries
• 1 ripe banana, smashed
• Butter (optional)

Directions:

1. Generously grease muffin pan (12-cup regular or 24-cup mini) with non-stick spray.  Alternatively, use baking cups.  Preheat oven to 350 degrees.
2. In a small bowl, combine milk and vinegar.  Set aside; let mixture stand at room temperature for 5-10 minutes.  When the mixture is ready, the milk will be slightly thickened and you will see small curdled bits.
3. In a medium bowl, combine flour, baking powder, baking soda, and salt.  Sift together with a wire whisk.
4. In another bowl, combine egg, honey, and maple syrup; whisk to blend.  Then add in milk mixture and melted coconut oil; whisk to blend.
5. Add wet ingredients to dry ingredients and stir with a spoon until combined.  
6. Stir in smashed banana and then gently fold in blueberries.
7. Divide batter among muffin cups.  Sprinkle a few blueberries on top of each muffin.
8. Bake mini muffins for 8-9 minutes and regular muffins for 13-15 minutes, or until golden brown and toothpick inserted into the center comes out clean. 
9. Let cool slightly and then remove from pan.  If baking cups were not used, you may need to use a toothpick around the edges to separate the muffins from the pan.
10. Serve immediately.  Top with warmed butter, if desired.  These muffins are also great as leftovers with no added butter.

If you are a blueberry muffin lover like us, looking for a healthier option, try these!  And comment below to let us know what you think!

You may find it hard to limit yourself to just 1 or 2!  ;)

Enjoy!!

 Deise

The Snooze-Proof Wake-Up Strategy

If you have been following me at all, you know that I've been working on becoming a morning person for a long, LONG time.

Prior to taking on this challenge, I was rather happy as a night owl - I loved being able to stay up late, focus, and get things done.  I didn't want to risk going to bed and not having enough time the next day to complete whatever it was I needed to get done.  And there is nothing I loved more than sleeping in!!

For sure, my mindset was always firmly cemented in thinking that I was not a morning person, that I didn't have enough time in the day, and that I needed more sleep, not less.

Still...I have always really admired morning people.  And I can't deny how much more awesome my days are when I get up early and get a couple hours worth of things done before anybody else is even awake.  I genuinely LOVE those days!!  The problem for me has always been consistency...and desire.

Sure, it would be great to be a morning person...but did I really want that?  Did I really want to wake up early every single day?

Not until recently.

I started to spend more time thinking about people with qualities I want to emulate in my life, and I realized something...they are all morning people.

Coincidence?

Maybe.

But I don't think so.  Turns out, having a solid morning routine is an excellent way to take your life to the next level faster than you think possible.

One of the these people I admire is my dear grandma.  There were so many good things said about her at her funeral, and one thing said that really impressed me was that she was a morning person...always up hours before anyone else in the house.  This has stuck with me.  I want people to be able to say that about me someday.

Then, our Beachbody team started a monthly book club in January and the first book picked was "The Miracle Morning," by Hal Elrod.  The timing couldn't have been more perfect for this book!!

Truthfully...I haven't actually finished the book cover to cover.  But, I am constantly going back to it and working to apply all the good tips shared in the book.

Did you know you can take steps to change your life in as little as 6 minutes a day with this book?!  It's so great!!

But I digress...there are several things from this book that have helped me, and I'm going to touch on the two biggest things in this post: (1) challenging the belief about how much sleep we really need, and (2) discussing how to wake-up feeling energized on less sleep without hitting the snooze button.

How Much Sleep Do We Really Need?

This first thing this book has really helped me with is challenging my mindset on how much sleep I really need.

In "The Miracle Morning," Hal talks about how he has experimented with various sleep durations.

His findings?

Hal says, "I've found that how our sleep affects our biology is largely affected by our own personal belief about how much sleep we need.  In other words, how we feel when we wake up in the morning - and this is a very important distinction - is not solely based on how many hours of sleep we got, but significantly impacted by how we told ourselves we were going to feel when we woke up."

He continues, "If you tell yourself you're going to feel tired in the morning, then you are absolutely going to feel tired."

And I realized something...before I went to bed each night, I always thought about how tired I was going to be the next day...and I ALWAYS felt tired when I woke up in the morning, regardless of how many hours of sleep I got!  I was often been confused by this, but never made the mind-body connection on my own.

Fascinating, isn't it?!

Hal goes on to discuss how the mind-body connection is a power thing, and how it is important to take responsibility for every aspect of our lives, including the power to wake up every day feeling energized, regardless of how many hours of sleep we get.

And then, he challenges you, as the reader, not to take his word for it, but to try it for yourself...to experiment with various durations of sleep (from as little as four hours to as many as nine) and then to also experiment with what you tell yourself (and believe) about how you are going to feel in the morning.

I can tell you from my personal experience that there is a whole lot of truth in this!!  But again, don't take my word for it...find out for yourself!  You tell me how many hours of sleep you need every night.

Note: If you really struggle with falling asleep and/or staying asleep, you might be interested in "Sleep Smarter: 21 Proven Tips to Sleep Your Way to a Better Body, Better Health, and Bigger Success" by Shawn Stevenson.

The 5-Step Snooze-Proof Wake-Up Strategy

"Waking up early, especially when done with purpose, always
starts you off feeling empowered for your day."  Hal Elrod

The second thing this book has really helped me with is actually getting up in the morning and NOT hitting the snooze button.

Let me tell you...this works EVERY time I follow the steps!

Miss a step and my sleepy self decides waking up early is really not that important after all.

The trick is in doing things to increase what Hal calls your Wake-Up-Motivation-Level (WUML)...and you do it one step at a time.

So, in a nutshell, here are the steps to wake up with more energy on less sleep without hitting snooze!

1.  Set Your Intentions Before Bed - This is the MOST important step!!  Remember that the last thought you had before you went to bed is usually the first thought you have when you wake up in the morning.  Hals says, "The key is to consciously decide every night to actively and mindfully create a positive expectation for the next morning...so, take responsibility for creating genuine excitement for the next morning, every night before bed."

If I fail to do this step before I go to bed, I fail to get up early the next morning...EVERY time!!

For me, getting this step done means:

• Thinking through the next day (what's on my calendar, what will I wear, what do I need for my morning routine, what will I eat, etc.),
• Preparing and setting out things I will need the next day (clothes, books/journal, snacks for on-the-go, etc.), and
• Reading powerful intentions out loud immediately before I go to sleep and getting myself excited about tomorrow (most important part!).

2. Move Your Alarm Clock Across the Room - This is SUPER important for me!  If I do not have to get out of bed to turn off my alarm, I will absolutely hit the snooze button 100% of the time.  "Just 5 more minutes" is a common thing I hear myself say in my head...over and over and over again.  But, if my alarm is as far away from the bed as possible, I HAVE to get up to turn it off, and as quickly as possible so it won't disturb my hubby.  As I go to turn it off, I tell myself, "I'm awake, I'm awake, I'm awake!!"  Motion creates energy, which helps wake my body up.  Other things you could do include turning on your lights as soon as your alarm goes off and timing your heater so that it starts to warm up the room 15 minutes before you wake up.

3. Brush Your Teeth - Doing something mindless for the first few minutes helps your body wake up.  And it's nice to have fresh breath!  It's also a great idea to splash some water on our face.

4. Drink a Full Glass of Water - It's so important to hydrate yourself first thing every morning.  My personal goal is to drink at least 16 ounces of water when I wake up.  There are lots of benefits to doing this; one benefit is that it makes me feel less tired.  Dehydration causes fatigue, and often when people feel tired what they really need is more water, not more sleep.

5. Get Dressed in Your Workout Clothes - Hal says, "Morning exercise is crucial to maximizing your potential, because it puts you into a peak mental, physical, and emotional state so that you can win the day."  I just recently started trying to do my workout as soon as I'm dressed (well, after eating a pre-workout snack...I don't like to workout on an empty stomach), and I am finding that doing this works really well for me!  It is SO nice to have my workout done first thing and not have the burden of thinking about when I'm going to get it done the rest of the day.

I just love this!  "The Miracle Morning" is such a great book, and I highly recommend reading the entire thing.

Your Thoughts?

What about you?  What helps you get up in the morning?  And what do you think about the snooze-proof wake-up strategy?

I would love to hear!

 Deise

Third Times a Charm

I'm super excited to announce we are expecting another baby...due December 29, 2016!!

Our Little Bean | PIP Camera App Photo Effect

We got to see our little bean for the first time last week, and it was wonderful to hear the heartbeat and discover that all is well so far.  We even got see this little one wiggle around!!  I don't recall that happening with my first, and it really made me smile.  :)

This pregnancy marks the fourth time I've been pregnant.  My last two pregnancies were miscarriages, so I debated holding off on announcing this pregnancy until I'm farther along...but the reality is that there is always a risk of miscarriage, and I just want to make the most of the time I'm pregnant and connect with other pregnant mamas.  

You know?  

Already, this pregnancy feels more promising than my last two pregnancies, and I'm hopeful everything will go well.  Third times a charm, right?!  

In the end, I recognize that whatever will be will be...so I'm just going to hope for the best and focus on the aspects of this pregnancy I CAN control, including the choices I make to take care of myself and what I can do to prepare for being a mama of two.

Goals, Goals, Goals

I have a lot of goals for this pregnancy!!

First and foremost, I want to have a healthy and active pregnancy.  My diet wasn't as great as it could have been when I was pregnant with my first, and I was very inactive.  I didn't do much of anything to exercise or move my body...including even doing something as simple as going on walks.  I ended up paying the price for that...with lots of lower back pain near the end of my pregnancy and years beyond.  Getting in better shape over the past 9.5 months has really helped me strengthen my core and lower back and overcome my previous situation.  It was not easy, but it was so worth it, and I want to keep it up!!  I want to be a physically and mentally strong mama...so I can decrease pregnancy pain, keep up with my toddler, have a better experience with labor and delivery, and hopefully avoid lower back issues post-pregnancy.  It feels AMAZING to be in the best shape of my life before getting pregnant again, and I like to think that living a healthier lifestyle has increased my chances of having a successful pregnancy this go round.  

Of course, nutrition is important, too, and I want to eat well, even when it's really hard, so that I can have a healthier pregnancy and a healthier baby.

Up to this point...I haven't been doing so great with these particular goals.  Ha!  Vacation has thrown me off with my workout routine and the first trimester has been more about survival thus far.  All my favorite pre-pregnancy foods have been no-gos to date, so I've had to work on finding totally different foods to eat, and we've eaten out a lot more than desired.  Feeling super tired hasn't helped.  ;)  But having this goal and being more aware of my choices has really helped me, and it's a fun challenge to try and figure out how to make this work and discover healthy foods I can eat and enjoy.  

With my current situation, I can't do scrambled eggs, most veggies, and most proteins (by Portion Fix categories), but I've discovered that I like things like pancakes/french toast for breakfast, I like steel cut oats plain or with fruit, I can do hard boiled eggs, and I love veggies in soups.  I want to try adding more beans into my diet.  As far as cravings go, I can't get enough of orange juice and fruit, and I could eat carbs all day!  And I love soup!  Overall, my focus has been on trying to make sure I get enough calories (preferably nutritious calories) as opposed to focusing on getting the right balance of food groups...and that will probably be the case until I discover more protein and veggies I can eat (or more creative ways I can eat them) without triggering nausea.  Even that has been a struggle as I need A LOT of calories in a day (~2,200!!).  My biggest challenge is not giving into the mindset of "Well, I'm pregnant, so I can eat and do whatever I want!"  For me, that is a mindset that leads to eating way more junk food that I really want to eat...and to skipping workouts...and it all just goes downhill from there.

My next big goal involves my toddler.  I want to make the most of the one-on-one time I have left with him, and I really hope I can make the time and energy to plan all sorts of fun things for us to do together.  I want him to  know how much he is loved and I want him to be prepared (as much as possible) to be a big brother.  I want to do more one-on-one learning activities with him, maybe more themed weeks/months and less winging it.  I want this to be a really memorable year, full of laughter and smiles.

Last but not least, I want to pour a lot of time and energy into MYSELF...to becoming the best wife and mom I can be...and I want to do it on my own time...preferably early in the morning before anyone wakes up.  This will require more self-discipline than I've currently developed, but hopefully I get there quickly.  ;)  To create the type of family life I want to have, this is critical...and I know it will only get harder to make time for me with another child.

Of course, setting goals is wonderful...but taking actions toward reaching goals is what really counts!  So, I'm taking action to become more of a morning person, and I'm striving to be better at planning out my weeks and days.  I find that I am more successful in reaching my goals when I make them about more than just me, so I'll continue to host and participate in health and fitness challenge groups in addition to sharing my journey on social media.  Being a health and fitness coach has given me a greater sense of responsibility for my own health and for helping others succeed in reaching their goals.  Because I am a coach, my goals become more of a must than just a desire; I feel more of a sense of urgency to improve myself so I can better serve and help others.  It's empowering and keeps me going.  But it isn't just being a coach that keeps me going...truthfully, I need the support and accountability just as much as everyone else in my groups does!  

The reality is that I can't do this on my own...and I love having outside support and accountability.  The amazing group of women I get to associate with every day really help me keep my mind focused on what is important.  They help me remember what it is that I really want and push me to strive for progress each day.  I don't always have good days and I make plenty of poor choices...and I have days where I feel overwhelmed and things seem too hard and too hopeless...but the support and accountability helps me bounce back and keeps me pushing forward...one step at a time.  It makes such a difference for me to have this kind of support and accountability in my life, and it will make a difference in helping me reach my goals.

I love seeing all the pregnancy announcements on social media lately, and I'm excited to join the crowd!!  Here's to a healthy and fit pregnancy for us all...we can do this!!

 Deise

Healthy Living Challenges

One of my favorite things about challenge groups is how they push me to really work on myself.  Making progress towards my goals makes me happy.  :)

You, too?

I love creating an environment of learning and growth in the challenge groups I host.  One way I do this is by incorporating healthy living challenges into my groups.

How does it work?!?

Below is a list of good habits to develop.  Go through the list and mark off challenges that interest you - challenges that you think would really improve your life if you developed them as a daily habit.  Then pick the ONE challenge that you think would be the most influential and try it out for a month.  Put all your energy into learning and mastering that one thing, and then decide at the end of the month whether or not it's a habit you want to keep doing.

Each month, repeat the cycle!!  After 1 year, you'll have mastered at least 12 new habits that help you live a healthier and happier life.  Small and simple changes compound to big leaps in progress over time!

Here's some ideas of healthy habits to work on:

Meals / Snacks

• Keep track of EVERYTHING you eat during the day in a food journal/app.  Some of my favorite apps are YouFood, My Fitness Pal, and 21 Day Fix Tracker.  This increases awareness about what you are eating and putting into your body.  
• Use a small plate for your food; eat slowly and mindfully.  This helps with eating more appropriate portion sizes.
• Eat 2 fruits or veggies with every breakfast, lunch, and dinner meal.
• Try a new whole food - something you've never tried before.
• Eat breakfast within 1 hour of waking up.
• Eat 5-6 meals/snacks a day, spaced 2-3 hours apart.
• Refrain from eating for the 3 hours before you go to sleep.
• Make a meal plan/shopping list for the upcoming week.
• Spend 20 minutes meal prepping for the upcoming week.
• Find a new clean recipe you'd like to try sometime.
• Try a new clean recipe.
• Try a recipe from the FIXATE cookbook.
• Clean up one of your favorite recipes (including treats!) so that you still love it.
• Remove one or more not-so-clean items from your kitchen (i.e., fridge/freezer/pantry/cupboards) and replace with something that is clean.
• Eat 100% clean any day of the week.
• Try Shakeology as a meal replacement (Samplers: 7-Day / Vegan).
• Take on a 1-week clean eating challenge!

Water

• Drink 16 ounces of water within 1 hour of waking up, preferably before you eat anything.
• Drink 16 ounces of water before each meal/snack.
• Drink water before AND during exercise.
• Drink half of your water intake goal by noon.
• Drink 16 ounces of cold water when you feel tired, fatigued, or sleepy.
• Get all of your water in before bedtime.
• Drink a gallon of water before bedtime (drink very regularly throughout the day; don't try to guzzle it all down in one or two sittings).
• Avoid all caffeinated, sugary, and alcoholic beverages.
• Infuse your water with fruit or vegetables - try something new!
• See how many days in a row you can get all of your water in!
• Use an app to remind you to drink water and to keep track of your water intake.  Some of my favorite apps are YouFood, My Fitness Pal, and 21 Day Fix Tracker.  

Exercise

• Schedule your workouts for the upcoming week in your calendar.
• Workout 30 minutes a day 6 days a week.
• Wake up early enough to get your workout in before you start your day.
• Try a new Beachbody workout program and/or free trial of Beachbody On Demand.
• Take on the Beachbody Challenge!
• Join a fitness challenge group.

Sleep

• Avoid using smart phones and devices for the hour before you go to sleep.
• Do something relaxing right before bedtime (read a book, take a bath, etc.).
• Go to bed early.
• Get at least 7.5 hours of sleep during the night.
• Get up when your alarm goes off - no hitting the snooze button!
• Wake up at least 20 minutes before your day starts (i.e., before your kids wake up or even before your significant other wakes up). Take time to be silent/meditate/pray, practice positive affirmations, visualize how you want your day to go, do some quick exercises, read, journal, get ready, etc.

Personal Growth & Self-Care

• Keep a daily gratitude journal.  The 5-Minute Journal from UJ & Alex is a great option.  You can access a free quick-start version here or purchase a hard copy here. 
• Find a positive "mantra" that will keep you going when things get hard.
• Set goals for the upcoming week; take time at the end of the week to evaluate how you did and make changes as needed.
• Read or watch something that inspires you.  Write down your favorite take-aways in a journal.
• Find a new personal development book to read.
• Learn a new skill!
• Do at least 1-2 things you like doing because they are FUN and at least 1-2 things you like doing because you FEEL GOOD afterwards.  

Pay It Forward

• Share a health/fitness tip with someone.
• Invite someone to do a healthy living challenge with you.

Other

• Do something fun with your family.
• Spend some quality time with friends.
• Do a random act of kindness for someone else.
• Create your own challenge!  Tell us in the comments what you came up with!

For me, these are great reminders of the things I should be trying to do to live a healthier, happier life and take good care of myself.

Of course, I am FAR from mastering most of these, but that's okay.  I think the most important thing is that we take action each day to propel ourselves towards the achievement of our goals and dreams.  How we live each day is how we live our life, and it's amazing how small, daily actions can compound over time.

Is there anything you would add?  I would love to hear!  I'm always looking for new challenges to add to my list!

 Deise

Cheesy Chicken & Rice

We got back from vacation this morning!!

I was excited for vacation and the opportunity to be a good example of how to eat healthy and exercise while traveling...

Ha!

Ya, that didn't happen.

I didn't workout even one time and my diet was awful.

But, we had fun!!

And now, I am SO ready to get back on the healthy living train.  I have a fitness group starting today and I couldn't be more excited!!  I think I'm going to start PiYo on Wednesday.

But I digress...

One thing that we always look forward to after getting back from vacation is having a healthy, home cooked meal for dinner!

It just feels and tastes SO good.

Tonight, I modified a recipe from one of my upline coaches.  I'm calling it Cheesy Chicken & Rice.

My toddler hasn't had a chance to try it yet, but my hubby was a fan! 

Cheesy Chicken & Rice

Makes: ~5-6 cups
Serving Size: ~1 1/2 cups

Approx. Container Equivalents: 1 Yellow, 1 Red, 1/2 Green, 1 Blue

Ingredients:

• 1 Tbsp butter
• 1/2 medium yellow onion, chopped
• 1 cup organic baby carrots, chopped
• 1 can (14.5-oz) low-sodium chicken broth
• 2 pouches Seeds of Change Organic Rice and Quinoa
• 2 cups pre-cooked chicken, diced
• Cheddar cheese, finely shredded

Directions:

1. Saute onion and carrots in butter until carrots are "semi-soft."
2. Add in broth, rice/quinoa, and chicken.
3. Simmer 5-7 minutes on medium heat.
4. Serve immediately.  Top individual servings with finely shredded cheddar cheese.

This recipe is not quite clean, as I don't think the Seeds of Change Organic Rice and Quinoa is perfectly clean...but it is a much better option for a quick dinner than most other packaged rice options you will find in the store!  If you already have the chicken cooked and diced, this is a SUPER fast recipe to make.

If you'd like an even cleaner version of this recipe, you could cook brown rice and/or Quinoa yourself from scratch and use that instead of the Seeds of Change Organic Rice and Quinoa.  You'd need about 4 cups total cooked.

Enjoy!!

 Deise