Gluten-free Banana Walnut Muffins

I LOVE these muffins. They are so easy to make and are perfect for breakfast on the go. I usually add walnuts to them, but it is not necessary. Enjoy :)

What You'll Need

• 1/2 cup coconut flour
• 1/4 cup coconut oil
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 4 eggs
• 1/4 cup raw honey
• 1 1/2 teaspoons vanilla
• 1 mashed banana, medium

Directions

1. Preheat your oven to 350 degrees.
2. In a small bowl, whisk together the coconut flour, baking soda, and salt.
3. In a larger bowl, whisk together the eggs, honey, coconut oil, and vanilla.
4. Slowly add the flour mixture to the egg mixture. Add a little at a time and whisk after each addition.
5. Try to whisk out the big lumps, but don't drive yourself crazy. There will probably be some small ones left.
6. Fold in the mashed banana.
7. Add batter to a lined muffin tin.
8. Bake for 25 to 30 minutes, or until a knife inserted into the center of one comes out clean.

Workout 2

4 rounds:
1/2 mile run 
50 pushups

If you are not ready to run 2 miles, just modify it. Walk, power walk, combo of running/walking... do whatever you have to do to keep moving! Push yourself. Modify your pushups as well if you need to... use your knees, put your hands on an elevated surface, whatever you have to do to get them done!

Workout 1

10 rounds of:

10 push-ups
10 sit-ups
10 air squats

Spinach Salad With Strawberries and Pecans

Love this recipe. It is so easy and delicious. Perfect for a quick, easy lunch/dinner!

Spinach Salad With Strawberries and Pecans

Ingredients:

8 ounces fresh torn spinach or baby spinach
1 1/2 to 2 cups cleaned and sliced strawberries
1/2 cup pecan halves or pieces, lightly toasted
2 to 3 ounces goat cheese or blue cheese, crumbled, optional
.
Dressing
1/4 cup Canola oil or other salad oil
2 tablespoons balsamic vinegar
1 tablespoon plus 1 teaspoon granulated sugar
1/4 teaspoon dried tarragon
1/8 teaspoon each onion and garlic powder
dash dry mustard
Preparation:

Toss spinach with sliced strawberries, pecans, and cheese, if using.
Combine dressing ingredients in a jar; shake until well blended. When ready to serve, drizzle dressing over the salad and toss lightly.
Serves 4 to 6.

Banana, almond butter, grain-free pancakes

• 1 ripe bananas
• 1 egg, 2 egg whites
• 1 heaping tablespoon of almond butter
• coconut oil (or butter)

Instructions:

Mash the bananas, add the egg and mix wel

Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture.

Warm coconut oil in a pan and pour batter into small cakes.

Top with fresh fruit or raw honey! Delicious 

Vitamins and Suppliments

I recently found out about this AWESOME website that has vitamins, supplements  proteins, pre-workouts & much much more at discounted prices. I will never be going back to GNC again! Here is the link to the website.... http://www.allstarhealth.com/

It is so important to take vitamins daily. Also, if  you are working out regularly, you should be taking protein after your workouts for recovery.

Right now I take:

1. Womens Multivitamin
2. CLA (1500 mg) 4x a day. I take two after my morning workout and the other two with dinner. CLA helps build lean muscle mass and get rid of fat. Do not take before workout, always after.
3. Fish Oil (1360 mg) 2 capsules a day. Fish oil helps protect heart, brain & skin health.
4. Biotin (10,00 mcg) 1x a day. I am currently trying to grow my hair out lol so I have been taking this. It also helps with nail growth too
5. Dymatize Nutrition Whey & Casein Blend Elite Gourmet Protein Powder. I take 1 scoop (21 g protein, 120 cals) once a day after my workout. I usually just mix it with water or almond milk, but sometimes I do blend the chocolate flavor with peanut butter and a banana. I have tried chocolate and cookies and cream flavor of this brand and they are both delicious! Around 20 g of protein is good for any female, but you don't want to go over that. Also watch the calories on the protein you are taking.

Have a great day guys :)

My FAV turkey chili recipe

Clean Eating 2 Bean Turkey Chili

(Makes approximately 20 servings)

Ingredients:

• 1 1/2 pound lean, ground turkey
• 5 cloves garlic, chopped fine
• 1 medium yellow onion, chopped
• 1 tablespoon olive oil
• 1 (28 ounce) can diced tomatoes (not drained)
• 1 (15 ounce) can black beans, no sugar added, drained and rinsed
• 1 (15 ounce) can kidney or cannellini beans, no sugar added, drained and rinsed
• 1 pound frozen corn (optional)
• 2 teaspoons ground cumin
• 1 tablespoon chili powder
• 1 (12 ounce) jar of your favorite salsa

Directions:

1. In a large pot, saute’ the garlic and onion in the olive oil.
2. Stir in the meat and brown, breaking it up as you stir.
3. Stir in everything else and cook over medium-high heat until the meat is cooked through. Stir frequently to avoid any burning on the bottom of your pot. If you need extra liquid, you can always stir in a little chicken broth to get the consistency you like. But I found that the salsa was enough. Do what suits your tastes.
4. Allow to cool and serve.

Note: If you can manage it, store this overnight and enjoy the next day. The flavor is even better on the second day when the flavors have really melded. Yum!

Nutrition Facts
(data is for 1/2 cup)

Calories: 122
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 27 mg
Sodium: 238 mg (this will vary widely based on salsa used)
Carbohydrates: 13 gm
Dietary fiber: 4 gm
Sugars: 0 gm
Protein: 10 gm
Estimated Glycemic Load: 5