Banana Nut Muffins

Who doesn’t love muffins!? One of my favorite things about making these and then creating this post has been how many times auto correct wanted to change “nut” to “butt” – these are not banana butt muffins! You could call them that though and they’d still be equally as tasty.

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I’m all about making and baking things that I won’t feel guilty about – that are extremely yummy but that don’t make me feel sick – baked goods that come from whole ingredients. With the exception of some brown sugar, these are just that.

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Nanananananas

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I wanted to eat this with a spoon. #confessions

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These are a great snack to make when you’re having that evening sweet tooth. The recipe makes six little muffins so you won’t have to worry about eating 12 of them – it’s a legit concern – BEEN THERE.

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Here’s what you’ll need:

  • A desire for something sweet
  • The patience to pre-heat the oven
  • The will power to not eat the raw muffin batter
  • 2 ripe bananas – the more ripe they are, the sweeter your muffins shall be
  • 1/4 cup coconut flour
  • 1 egg
  • 1/2 tsp baking soda
  • 1/8 tsp salt – or just a pinch
  • 1/2 tsp vanilla extract
  • 3 tbsp brown sugar
  • 2 tbsp sliced raw almonds

Directions:

Pre-heat the oven to 375 degrees. Mash together bananas and egg. Add in remaining ingredients. Grease 6 muffin pan tray (I like to use coconut oil). Evenly distribute the batter. Bake for around 20 minutes or until tops are golden brown.

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These muffins are DENSE (and not like that girl you knew from High School). They are so flavorful and moist (ugh I’ve always hated that word – soft, squishy, dewy and humid in muffin way?) you get the point.

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LOOK AT THE DENSE-NESS!!!

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Enjoy these with a cup of your favorite tea at night. It’s the perfect bedtime snack 🙂

Nutrition facts below.

mffinsfacts

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Peanut Butter Love Fudge

The other night I was having a major sweet attack. I wanted cake and sprinkles and rainbow frosting. But I knew that just wouldn’t do. So I looked through my kitchen and decided to experiment. I have officially created a monster – if you can make it through this post without wanting to make these then more power to you!

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I love fudge and for most of my life I’ve made it every Christmas but there’s always SO MUCH sugar that by the time I’m done licking my fingers I feel sick to my stomach with a tummy ache that lasts for hours. That’s not how fun food should be! Nothing should make you feel that sick. And while this recipe does use chocolate chips and honey, I can tell you that even after devouring the entire recipe upon realizing how amazing it is, I didn’t ever get that same painful sick feeling I have with refined sugar.

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One of my favorite things about this recipe is that it only has 4 ingredients. It’s so incredibly easy and delectable, you’ll want to make it all the time – and in bigger batches! Sidenote: I’m seriously leaving my computer right now to grab a spoon of peanut butter – I CAN’T HANDLE all these pictures!

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Here what you’ll need:

  • 3 well rounded TBSPs of peanut butter
  • 1 TBSP coconut flour – I used Nutiva’s Organic Coconut flour – it smells amazing and 1 TBSP of it has 4g of fiber, crazy right?!
  • 1 TBSP Pure Honey
  • 1 TBSP chocolate chips

Directions:

In a bowl, combine peanut butter, coconut flour, and honey. Pour into a small dish lined with wax paper. The smaller the dish, the thicker the fudge will be. Put in the freezer for 10-15 minutes. Next melt the chocolate chips in 15-20 second intervals in the microwave and then pour over the fudge. Put back into the freezer for at least 45 minutes (if you can wait that long).

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I took mine out and let it sit in the fridge for 10 minutes or so before I cut it into 4 pieces. It made it a little gooey and slightly soft. The creamy texture and sweet taste are a perfect combo.

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Nutrition info below. Let me know how you like the fudge!

nutrition

 

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Triple Berry Smoothie

Who doesn’t love berries?! Not only is this smoothie a rich full purple color but it’s also delicious and filled with 18g of fiber!

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Round up your ingredients:

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Blend spinach, water, chia and flax seeds first. Then add the berries! What you’ll have is a 300 calorie smoothie that will keep you full all morning.

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This was my fuel for the morning after a rough T25 workout!!

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What a treat!!

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Raw Cookie Dough Bites

Who doesn’t love cookie dough? Exactly. I remember making lots of cookie dough when I was a kid and then somehow not…baking it and ending up with a giant tummy ache.

The good news about these beauties is that you CAN eat them raw and are encouraged to do so. They are so easy to make and so delicious that you’ll totally satisfy your cookie craving. I got the idea from the fabulous food blog CloudThyme, you should check it out when you have a chance. She posts a TON of amazing and healthy recipes and is also in the Seattle area like myself. 🙂

I modified the recipe slightly and then turned out amazing!

Here’s what you’ll need:

  • 1/2 cup whole wheat quick oats
  • 1/2 teaspoon cinnamon
  • 2 tablespoons almond butter
  • 2 tablespoons honey
  • 1 teaspoon vanilla extract
  • 1/4 cup unsweetened shredded coconut
  • 1 tablespoon dark chocolate chips
  • sprinkles

Add oats and cinnamon to food processer, I used my Ninja. Grind until powdered then add all wet ingredients except chocolate chips and sprinkles.

Roll into 10 cookie dough bites and place onto baking sheet.

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Freeze over night or for at least 2o minutes or so for a crunchier cookie, or simply put in the fridge.

They came out pretty delectable and even the fiancĂ© approved 😉

rawcookiedoughbites

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Go to bed: Why lack of sleep is hindering your weight loss

There’s a reason someone started calling it beauty sleep. Besides the fact that a lack of enough Zzz’s can put bags and dark circles under your eyes it can also make you eat more to overcompensate for a lack of energy. So instead of constantly finding the milk in the cupboard and wondering why it takes you 10 minutes to decide on a cereal at the grocery store, start making the effort to sleep more!

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Although we all know when we’re tired and when we want more sleep (ALL the time!) there are several things that start happening when your body is sleep deprived:

  • Your immune system is lowered
  • Short-term memory begins to fail
  • Decreased focus and attention span (did you catch that?)
  • Severe lack of motivation (notice how you don’t want to workout on the days when you’re tuckered)
  • Headaches
  • Lowered decision making abilities
  • Becoming an annoyance to everyone around you (come on, you know this is true yawny-mc-yawnerson)

There are also reasons why a lack of sleep can cause you to gain weight – this is mainly due an increase in ghrelin (strangely similar to the word gremlin) which is the hunger hormone.  Sleep deprivation also creates a decrease in the hormone that makes your brain realize you’re full (leptin). This is also why my co-workers candy jar  is dangerous on days when I’ve stayed up all night watching Netflix. It’s also important to take a look at how much sleep different people need. It’s not like there’s some magical # or calculation like taking your height x your body weight divided by the number of cheetos you wish you could eat. The younger you are, the more sleep you’re going to need. Most adults should aim for around 7-9 hours a night.

Getting more sleep, however, is often easier said than done. We get stressed, our brains won’t shut up as we toss and turn in bed, there’s too many things to accomplish before we can call it a night. Take time to organize your life and plan ahead and also realize that all of that stuff you “have” to do will still be there in the morning (this is what I tell myself everyday when I leave work). YouTube can also be a great resource for relaxation audio. I’ll often get into bed with my iPod, put in some headphones and let something soothe me to sleep…

Think about those mornings where you’ve gotten a full nights sleep. You feel excited about the day, you feel energized, you WANT to workout and eat healthy. There are also tools to help you figure out when you should fall asleep to get up at a certain time. We have to make the effort and take the time to take care of ourselves. Make yourself a priority 🙂