Heart Healthy Banana Bread

Banana Bread is that comfort food that you love to enjoy with a nice cup of coffee or with some tea! Here is my Healthier Version !! I love to take recipes and modify or swap out ingredients to make them "Cleaner" -- I strive to use less processed ingredients and get to the most natural that I can while still keeping that great taste !! 

Ingredients: 

• 1/2 cup Grass Fed Butter **
• 1/4 cup honey
• 1/4 cup organic sugar or Coconut Palm Sugar
• 1 whole egg
• 1 cup RIPE mashed banana (more ripe the sweeter they are)
• 1 tsp vanilla
• 1/2 tsp baking soda
• 1 TBSP Flax seed
• 1/2 cup almond flour
• 1 cup whole wheat flour
• 1 Tablespoon Cinnamon

** Yes I have started using butter again -- But only Grass Fed --  As it turns out, many of the fatty acids in butter can affect our physiology and biochemistry in some way, leading to major health benefits. 

Directions:
Mix all ingredients together. 

Loaf - Bake at 350 for 50 minutes 
Muffins - Bake at 350 for 25 minutes
Mini Muffins - Bake at 350 for 11 minutes

Pumpkin Soup

Tis the Season -- The Season of pumpkin that is !! I could eat pumpkin everything  !! I really do love it that much ! Ever since I found out that my cholesterol was high, I have changed my way of looking at food and have become more conscious of the ingredients. You can still cook delicious and tasty meals that fill your belly with goodness and our healthy for your heart ! 

Serves 4 (approx 1 cup)

Ingredients:

• 3/4 Cup water, divided
• 1 small onion - chopped
• 1 can (15 oz) canned or fresh cooked pumpkin puree
• 2 cups unsalted vegetable broth
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup unsweetened almond milk Or 1 cup Vanilla Almond Milk makes it a little sweeter
• 1/8 teaspoon black pepper
• 1 teaspoon pure maple syrup (optional)
• 1 green onion chopped (optional)

Directions: 

In a large saucepan, heat 1/4 cup of water over medium heat. Add onion and cook until tender, about 3 minutes. Don't let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Sir in the milk and cook until hot. DO NOT BOIL. 

Serve it up - approx 1 cup and garnish with parsley or green onion

Nutritional Analysis : 

Calories: 73, Total Fat: 1g, Saturated fat: trace, Trans Fat: 0 g, Monosaturated fat: trace, Cholesterol: trace, Sodium: 51 mg, Total Carbohydrates 13 g, Dietary fiber: 3g, Sugar: 0, Protein: 3 g

Back to School - Back to YOU !

Well time flies when your having fun!! Seriously I am not even sure where the summer went. Next week the kids start back to school and I know that I am in need of getting back to the basics to get my self back in check !!

I think that the summer is harder than the holidays!!  Parties and BBQs and constantly being on the go with kids activities, well it can take a toll. We can get tired and let go some of those habits that we have been so good about doing !! Meal Prep and Planning !! I proved to myself that it is essential for me. I tried to wing it one to many times and it left me making some food choices that were not bad but probably not the best either.

While I wouldn't say that I completely fell off the wagon, I didn't but I know how I feel and that sluggish tired uncomfortable feeling is creeping back in.. my clothes are fitting differently and with that brings a lack of confidence in myself. Been there, done that and I vowed to never let myself do that again..

I know that no one is perfect and we have to live our lives - I really try to stick to an 80/20 rule, however this summer I know that I did not.. While I do like my sweet treats, I stopped baking my healthier versions which led me to the pantry and snacking on animal crackers and chocolate here and there.. Well all those bit and bites add up over time and I seriously felt like I couldn't go a day without it.. That's a mindset that I need to BREAK !

I know that I can do it because I have done it before... That's where the CHALLENGE GROUP comes in !! I know what to do and how to do it to get back to my goals -- its time to START IMPLEMENTING again !!

• Accountability of my Challenge groups work !! This is where I started and there are countless testimonials from my challengers that prove it.
• Preparation and Planning is KEY in being successful
• When I follow my color coded 21 day fix containers - they keep me on track
• Shakeology is my saving grace for kicking the sugar habit 
• I am ready to COMMIT and work towards my goals !! 

MY BACK TO SCHOOL - BACK TO YOU - FITNESS AND NUTRITION CHALLENGE is kicking off on September 8th !! 

After Labor Day it is game on !! Get the kids on the bus and its about taking some time for YOU !! 

What will I provide for you? 

• Quick family friendly meals - I know this is key for kids in sports !! 
• Help in customizing a meal plan that fits for your needs
• Ideas for lunches and kid friendly snacks
• Accountability and Support
• Assistance in aligning you to a 30 minute fitness program that works for you

What do you get?

In 30 days you will have AMAZING RESULTS -- if your ready and committed to  trust the process !

I will be working 1:1 with 10 mom's for my Back to School Back to you Fitness and Nutrition Challenge Group – 10 mom’s who are ready for a lifestyle change and to be the best mom they can be!

Mom’s it is time for you to go back to school – learn how to take care of YOU again. Be the best version of YOU to better support your family!

Accepting the first 10 applicants – email me at mshewell1218@gmail.comand/or apply below.

Fill out my online form.

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