Banana Egg Pancakes
I know, I know, most of my recipes contain bananas, lol. It is mainly because I always have them on hand (I usually eat one a day). Bananas are great natural sweeteners, they provide carbs for energy, contain fiber, potassium, vitamin C, vitamin B6 and antioxidants. These nutrients improve digestive and heart health as well as many other health benefits! Bananas are unique in terms of their carbohydrate and sugar content. Even though they are sweet and people believe bananas are "bad" since they contain around 15 grams of natural sugar, they actually rank low in their glycemic index (GI) value. The reason for this is because of their fiber content, which helps regulate the speed of digestion. Within their fiber content, they also contain pectins that helps normalize the rate of carbohydrate digestion and moderates the impact of the banana on blood sugar. The fructooligosaccharides in bananas also help with the digestive process that are typically not broken down by enzymes. Instead, they reach the lower intestine and get metabolized by bacteria, helping to maintain the good bacteria.*
Since I always eat a banana before or after breakfast/my workouts, I like to mix it up so I don't get bored. I ran out of my normal oatmeal so I decided to make simple banana egg pancakes. I made these mini because I figured I could eat 2 before a run and then have the other 3 after. I like these because they are easy on my stomach, contain 17 grams of protein per serving and are gluten-free and dairy-free. They are easy to just grab and eat cold but are even better after heating them up in the toaster oven! I ate mine plain but they would also be delicious topped with peanut butter, a little maple syrup and some blueberries. Let me know how you like to eat them!
Servings: 3 (5 mini pancakes each)
Prep/Total Time: 20 minutes
Almond Flour Brownies
I love brownies! Some gluten-free brownie recipes taste like cardboard, are too dry and/or are super dense. These are fluffy with have a cake-like texture and taste delicious. They also taste great with a peanut butter frosting! To make the frosting I just blended together peanut butter, unsweetened pea milk and coconut sugar. So good, you have to try these!
Prep/Total Time: 40 minutes
If you like coffee and smoothies then you are in luck! This naturally sweetened iced mocha is sure to satisfy your taste buds AND your appetite without sending you into a sugar coma. Try it out the next time you need a quick meal and an energy fix.
Prep/Total Time: 2 minutes
Butt & Hip Exercises
Strong hips, glutes and core keeps your pelvis aligned properly, giving more support all the way down through your knees and ankles. If one part of this kinetic chain is off, you will feel it in the other parts of your body, leading to one injury after another if nothing is ever done to change, prevent or treat it. While these exercises are great for anyone looking to strengthen their hips and glutes from walkers, hikers and athletes, to those trying to prevent pregnancy pains...it is also so important for all runners since they keep repeating the same motion, stride after stride! Strong glutes lead to a powerful hip extension which helps you run more efficiently, faster and injury-free. Why do so many people suffer from weak glutes and tight hips? Sitting for long periods of time (ex. desk job), can lead to the gluteal muscles wasting away (atrophying) through constant pressure and disuse.
The video below goes through my favorite floor exercises for the butt and hips. The exercises focus on the gluteus medius, minimus and maximus as well as the hip flexors, and internal and external rotators.
Complete exercises 1-5 for 20 reps each exercise on the left side and then repeat on the right side. Complete exercises 6-9 for 20 reps each exercise on the left side and then repeat on the right side. End with exercise 10 for 20 reps. Do these exercises 2 - 3 times a week. My video is sped up, please make sure to take these exercises slow (like the images below each description) and keep good form throughout (also keep the foot flexed - toes pointed towards your shins in all exercises except the clamshells).
Beginners: 10 reps each exercise. Advanced: 30 reps each exercise.
Lie on your side with your knees bent and elbow bent supporting your head, keeping your toes pointed and touching, lift your top knee up (like a clamshell) while keeping your pelvis and core stable, lower back down and repeat.
2. Clamshell Knee and Toe Taps
Lie on your side with your knees bent and elbow bent supporting your head, keeping your toes pointed and touching, lift your top knee up (like a clamshell) while keeping your pelvis and core stable and then reverse the move by touching your top knee to the bottom knee while lifting your foot up and repeat - knee to knee and toe to toe.
3. Side Lying Leg Raises
Lie on your side with your knees bent and elbow bent supporting your head, extend your top leg so it is straight and in line with your head, toes pointing forward. Lift your leg as high up as is comfortable and lower back down and repeat.
4. L-Side Lying Leg Raises
Lie on your side with your knees bent and forearm bent supporting your upper body, extend your top leg in front of you in a L, toes pointing forward. Lift your leg as high up as is comfortable and lower back down and repeat.
5. L-Side Lying Front Kick
Lie on your side with your knees bent and forearm bent supporting your upper body, extend your top leg in front of you in a L, toes pointing forward. Pull your leg in towards your chest and extend back out, repeat.
6. All Fours Leg Lift
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, extend one leg straight back facing the ground and lift the leg up and then lower down and repeat.
7. All Fours Fire Hydrant
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side, keeping your knee higher than your toes and then lower down and repeat.
8. All Fours Side Hold Kick Back
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side and then extend back into a side back kick and pull in and repeat.
9. All Fours Side Hold Kick
Start on all fours with knees placed directly under the hips and elbows below the shoulders. Keeping your abs pulled in, keeping the bend in your knee, lift one leg up to the side, keeping your knee higher than your toes and then extend your lower leg out to the side in a side kick and bring lower leg back to original fire hydrant up position and repeat.
10. Bridge Lift
Lie flat on the floor on your back with your knees bent, feet shoulder width apart and toes lifted off the ground, balancing on your heels. Squeeze your glutes and bring your belly button towards your spine as you lift your hips off the floor and make a straight line from your knees to your shoulders, lower back down and repeat.
Snickerdoodle Banana Bars
We decided to host a small neighborhood get together for National Night Out this past Tuesday in our front yard. It was last minute but it turned out to be so much fun! We brought out our ping pong table, another neighbor brought KanJam and everyone contributed by bringing drinks, popsicles, snacks or dessert. I had a few extra bananas sitting around so I decided to create something for dessert, based off of that. At first I was thinking banana bread muffins or brownies but then I started thinking of snickerdoodles...so I mashed the three ideas together and this is what I got! They were great! They were sweet but not too sweet, light and flavorful.
Prep/Total Time: 45 minutes
I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes.
Looking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below.