Breakfast Oats

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You’ll Need:

  • 1/2 cup dry instant oatmeal
  • 1/4 cup Blueberries
  • 1/4 cup red Raspberries
  • 1/8 cup slivered almonds
  • 1/2 cup Almond Milk
  • Chia and/or hemp seeds to sprinkle

Annnnnnd any other goodies you’d like to add would be juuuust fine!

Prepare oats to package, add goodies and milk and enjoy – cool thing about oats it you can pretty much put anything on it …

Other goodie ideas:

  • any fruit (blackberries, apple slices, banana, pear slices, pineapple, peaches, strawberries, ect)
  • Spices (pumpkin, cinnamon, nutmeg, stevia, vanilla extract. )
  • Milks (cows, hemp, almond, rice, soy)
  • Nuts and seeds (almonds, cashews, walnuts, chia, hemp, flax, pecans)
  • chocolate chips – yep! you just read that right hahaha

 

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Chocolate Blueberry Protein Pancake!

Yumm! Chocolate blueberry protein pancakes! With  very minimal ingredients!

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You’ll Need:

1 Cup Oats

7 Egg Whites

1-2 scoops chocolate protein powder of choice ( I used Vega Protein )

1 Medium Banana

1 cup of berries of choice (for this I used blueberries)

1 tbsp. Almond butter

2 tbsp. Coconut oil

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How to:

Cook Oats as directed.

Meanwhile, mash up banana (it helps if you mash it first, learned this the hard way!) And add egg whites, protein and peanut butter. Mix all into the Oatmeal.

Place a medium size  skillet on medium heat in the coconut oil. Let the pan heat up and pour some batter on to the skillet. Sprinkle berries on top of pancake before you flip. Cook till you see bubbles forming at the top. (these type of pancakes take longer to cook because they are more dense.)

Top with more berries and 2 tbsp. Agave Nectar!

Mixed Up Oats! (My Everyday oatmeal Mix!)

image  Well pretty much everyday, its usually this or an egg white scramble …

But… Here’s the recipe!

3/4 cup oats – plain

1 Tbsp. Chia Seeds

1 Tbsp. Flaxseed Meal

1 Tbsp. Pomegranate seeds – unsweetened (optional)

1/2 cup water

3/4 cup Almond Milk

(I mix this all together and let it soak through the night .. this helps with digestion, and then when I’m ready to eat in the mornings, I just heat it up for about a minute and a half and go! )

(OPTIONAL) Top it off with:

Cinnamon

All Spice

Slivered Almonds -unsalted

sunflower Seeds – unsalted

Any fruits.

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Benefits of Flax Seeds!

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I love adding flax-seed to my recipes, if you haven’t noticed! So here I’m going to tell you why they are so amazing and some of the benefits they can provide.

So they are most commonly known for providing a good source of Omega-3, but they also have a good source of ALA  (alpha linoleic acid), fiber, and micronutrients. They are known to protect against things such as cancer, heart disease, inflammation, diabetes, arthritis, improving blood sugar, lowering cholesterol and many other things.

You can choose different forms of flax whether you want an flax oil, the whole seed or a seed that’s been ground into to a powder form (ground meal flaxseed). Store in a cool dark and dry place for optimum freshness. ( I keep mine either in the pantry or fridge).

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Flax seed can be added to virtually many dishes because its easy to add into baked goods, oatmeal, smoothies and even meats (like a meatloaf or meatballs).Also, as you shop, you’ll probably notice that more and more things are starting to add it in because it’s so healthy! (yay) It has a light nutty flavor but isn’t too overpowering.

So whether you buy ground meal, whole seeds or an oil, enjoy the benefits and hopefully enjoy the taste! =)

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Ch-Ch-Ch-Chia – The Power Plant!

So we’ve been hearing a lot of controversy on this little plant haven’t we? Why? why is it go great? Well my friends I’ll tell you!

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The chia seed is very rich in polyunsaturated fats (that’s a good fat), and is one of the highest plant-based forms of Omega-3. Thus meaning not only is a super healthy fat, but it helps decrease things like heart disease, stroke, inflammation and reduces high cholesterol. Its full of fiber (10 grams per 2 tbsp.), protein, antioxidants, minerals and helps you stay fuller longer between meals. Helps with weight loss, depression and good for people with a gluten allergy-since its gluten free.

How to add them into your food? Well, first off they are virtually tasteless so its rather easy to add to almost any meal. Also, not sure if you’ve ever had chia seeds, but once added to water they poof up like no ones business. So needless to say, a little bit goes a long way haha (learned that the hard way!)

You can add them to oatmeal, smoothies, sprinkle on top of salads and add to ice cream .. for some examples. I like to use it as an egg substitute for baking since my stomach has a hard time digesting eggs… but that’s just me.

Below is a quick little video about chia seeds =) And some other links to learn more!

https://www.youtube.com/watch?v=hy8fA9dt2kM

Eat Healthy and SAVE money

All the time I hear, if healthy food wasn’t so expensive, Id be able to eat more of it its just eating healthy costs so much. So here are some tips, pointers and a few realities that eating healthy isn’t as much as everyone thinks.

    • Shop at farmers markets of stores like Trader Joes, Sunflower Market or Sprouts for produce. They usually have more locally grown products so they are healthier since they haven’t traveled so far, as well as they are cheaper at these type of grocery stores.

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    • As good as fresh fruits and veggies are for you, you could always stock up on frozen ones too. They usually are all ready for you to serve because they are chopped up, peeled and cleaned. And a lot of brands are coming out with organic varieties too now. 12oz of fresh blueberries are around $10 where as the same 12ox of frozen is around $7.
    • Stock up on things like Tomato Sauce. Yes it can make a great topper for pasta, but you can use it for many other things like adding it to rice, pouring on top of chicken or using it as a dipping sauce. Pasta sauce is usually around 70 cents per 1/2 cup (which is the serving size)
    • Potatoes are a good source of foliate, vitamin A, iron and potassium. Plus you usually can get a big bag of like 10 potatoes (sweet or regular) for $5.
    • Look for bulk sales. A bag (3-5 lb) of apples are about $4 where as if you get choosy, apples are about $1-2 bucks each. Also, Oranges are the same way. There are 4lb bags for about $5 ..making them .50 cents each. Or look at the bags that have a mix of both, I bet if you do the math, it will be a better deal.
    • As convenient as the pre-packaged oatmeal’s are, they usually are loaded with sugar and cost more than your basic plain rolled oats. They still cook in less than a minute and you can jazz it up any way you’d like. I do have a link to some great oatmeal ideas here:    Oatmeal 101 . I almost always have oatmeal in the morning, my go to its 1/2 cup oats mixed with 1/4 cup Flaxseed meal, Raisins, pinch of Cinnamon, 1 tbsp. Bee Pollen, Agave Nectar and a splash of Almond Milk.

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    • So farm raised fish (especially salmon) isn’t the way to go, yes its usually about half the cost of wild but its been linked to cancer, other health problems and its filled with chemicals and pesticides. However, if you cant afford the fresh, wild salmon in a can is fairly  cheap.
    • Make your own deli meats. Instead of the pre-cut, thin-sliced meats for a sandwich, instead cook a turkey or chicken and pull it apart yourself. Plus you wont have all the sodium that deli meat has.
    • Cut coupons! Enough said lol
    • Instead of going shopping every other day that you want to cook, your going to spend money and buy things you didn’t plan out to buy. (trust me , we’ve all done it) . Instead plan out your weeks meals. That way you can make a budget for the week and wont go over any expenses you cant afford.
    • Grocery stores often put the highest priced items at eye level, and they also will put the “brand” name on the left and the “off brand name” to the right. Since we read from left to right, you’ll automatically look at the brand name -more expensive products first. So when your shopping the isles, make sure to look at top to bottom and stick to the right, they usually are the same item without the fancy name.
    • If you have kids, try to shop alone, then you wont have the kiddos begging for the snacks and treats.

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    • I feel  like this is a no-brainer. Don’t shop when you’re hungry.
    • OK LETS NOT BE IDIOTS HERE….. . Yes a candy bar is $1..So is a big mac …. But it does NOTHING for you, or your body and it doesn’t fill you up at all! (and probably will make you feel like shit as well) You’ll want something else within the next 30 minutes.  Your body wants nutrients. Fruits and veggies are FULL of all the nutrients your body is craving. So eat the $1.50 apple instead, or actually buy something that will be beneficial and you’ll be fuller longer, hence why healthy eating isn’t really that expensive when you truly start to think about it.
    • Buy your produce when its in season. Hence the farmers markets are great for this.
    • Eat vegetarian once a week. Beans are probably the least expensive form of protein there is. Plus they are delicious! So stalk up. Beans last forever when they are in the can, plus they are easier that was too.
    • Plant your own garden. Seeds usually are about $1 for like a million little seeds. Plant it. Create a new hobby. =)

Oatmeal 101

 

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So I love oat meal, whether its just plain or the usual cinnamon. But here are some great ideas for “spicing” up your oatmeal so you don’t have the same boring bowl all the time! =) ……… and you’ll get some great nutrients, save some calories and your taste buds will be happy campers.

  • First choose how your going to prepair it!

Water is a great option to keep calories down (this is my usual “go to”)

1% milk will have more creamier effect rather than the skim milk.

Almond milk and coconut milk can be great for adding a little flavor as well. (I like the vanilla kind)

Juice, now this might sound weird , but its actually not bad. Make sure you get 100% juice so you wont be adding a shit-ton of sugar and it will be adding some extra vitamins too! I like apple juice with the apples and cinnamon kind! YUMMI *note: some juices are very strong so you might want to do half juice and half water.

  • NOW, for the fun part! TOPPINGS!
  1. Dried fruits – you can either add them after making the oatmeal, so they are kinda crunchy. Or add them when your making it and they will plump up and get all juicy (cranberries, cherries, blueberries, mango, coconut, papaya ect)
  2. Peanut Butter and Almond Butter
  3. Fresh fruit (strawberries, blueberries, banana, black berries, raspberries, pear, apples, cuties, mango, pomegranate, ect. )
  4. Dark chocolate chips
  5. Greek yogurt or Almond milk yogurt
  6. REAL maple syrup
  7. crumbled gram crackers
  8. Canned pumpkin in the fall is awesome! add some cinnamon too .. mmmm
  9. Raisins
  10. Sunflower seeds or pumpkin seeds
  11. Flaxseed
  12. Chia seed
  13. Protein Powders
  14. Jam – or use warmed up frozen berries
  15. Chopped nuts. Almonds, Walnuts, cashews.
  16. Dried apricots
  17. I have heard of people putting an egg over the top too… never tried but but it might be worth giving it a whirl!

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