Oat Banana Nut Bread

Paleo Banana Nut Bread

Banana Nut Bread

This bread makes my heart smile. And it’s super easy to make. I usually make this recipe toward the end of the week when my bananas are too ripe for me to consume :-)

Paleo Banana Nut Bread

Yield: 1 loaf

Ingredients:

2 very ripe large bananas, mashed. (There’s no sugar in the recipe so the ripper the banana, the better).

¾  teaspoon of baking soda
¾  teaspoon baking powder
1 tablespoon cinnamon
¾  cup of almond flour
¼ cup of coconut flour

¼ cup of chopped pecans (or walnuts)
2 large eggs
1 tablespoon pure vanilla extract

 

Directions:

Preheat oven to 350 degrees and grease a 9 x 5 loaf pan with olive oil.

In a medium bowl, mix baking powder, baking soda, cinnamon, and almond flour and coconut flour, and chopped pecans.

In a separate small bowl, mix eggs, mashed bananas, vanilla until very well combined.

Add wet ingredients to the dry and gently mix together until combined.

Pour batter in prepared pan and bake for 60 mins minutes or until set in the center and a toothpick comes out clean. Let cool in pan for about 15-20 minutes.

Enjoy!

Sweet Potato, Egg, & Bacon Sandwich

Saturday Breakfast Special: Coconut Flour Pancakes

Pancakes

My Saturday morning ritual! These pancakes are  like my reward for having a great week and they are super easy to make.

In a bowl (or small blender) Mix:

  • 3 eggs
  • 3 tbs of coconut flour
  • 1 tbs of maple flavoring (optional)
  • 1 tbs of pure vanilla (optional)
  • 1 tbs of cinnamon
  • 1 tbs of stevia (or other natural sweeter, optional)

Yields two 4 inch pancakes

Mix all ingredients together to create your batter then prepare as you would pancakes! That’s it! Mixture will be relatively thick but you should still be able to pour batter into pan. Depending on the brand of coconut flour, pancake batter may be too thick. Add in a tbs of almond or coconut milk if mixture is doesn’t pour easily.

When I top my pancakes with coconut milk cream and fresh fruit/nuts, I have no desire for syrup.  If you still have blueberry compte from our week 1 parfait recipe, add this on top too!

If you choose to use syrup, stick with grade b maple syrup. This syrup has 1 ingredient: SYRUP! It doesn’t contain any of the extra ingredients you will find in Mrs. Buttersworth.

Let’s give it all we got!! For the month of June, we’re removing sweets, cheat meals, and all of the modern-day convenience foods from our diet.  Let’s put all of our excuses to the side. I will be here to provide a great amount of resources to you. I will help guide you through weekly meal preps, provide weekly meal plans, shopping lists (later this week), coaching, and support.

Understand that I am very close to my fitness goals but I am not there yet. I will be following this fitness challenge with you every single step of the way.

What I need from you:

An open mind:

  1. One day for breakfast, we may have spaghetti and a side salad! Sounds weird right? Why? Who said breakfast always has to be breakfast food? This challenge will require an open mind. Step outside of your comfort zone and throw out what society has deemed as “appropriate.” This is YOUR journey, YOUR progress, and YOUR success is on the line. Don’t allow society to define YOU.

Dedication:

  1.  It’s going to take some work: There are no days off…literally.  I may only workout 3 to 4xs a week; however, I work on my health and fitness journey EVERYDAY. 

Be realistic:

  1. Be realistic about the time commitment. Being unprepared is the #1 reason why most health and fitness journeys fail.  I spend about 10-15 hours a week with this fitness journey. ½ that time is spent exercising and training. The other ½ is spent making weekly meal plans, shopping, and prepping meals for the week.

           What a typical schedule looks like for me:

  • Daily: Cook breakfast and bedtime snack
  • Sunday: Prepare Lunch and Dinner for Monday-Friday
  • Wednesday: Stock up on fresh veggies/salad mix to get me through the rest of the week and weekend
  • Thursday: Plan meals/make shopping lists for upcoming week
  • Friday: Make a large dinner with enough leftovers for Sat & Sun
  • Saturday: Grocery Shopping. (I only purchase enough fresh veggies to last me through wed)
  • Friday-Tuesday: Cardio/Weight Training

Ways to fail:

  1. Unpreparedness
  2. Laziness
  3. Making excuses
  4. Doubting yourself

Your homework:

1)       Take the next few days to mentally prepare yourself. Gather a support system, share your goals with friends and family for accountability, and post your goals on your fridge, at the office, in the car, EVERYWHERE! Visualize your success and let’s get it done!

High-level overview of the nutrition guidelines:  We’re going to eat REAL FOOD:

#1) Drink 100+ ounces of water a day.

#2) Unlimited fresh (or frozen) green leafy veggies. (Raw veggies will be our primary choice. Steamed, roasted, grilled, or sautéed will be our second choice. We will never fry our veggies!)

#3) Moderate amounts of grilled, roasted, baked, or pan-seared lean poultry, beef, pork and fish.

#4) Small amounts of healthy fats (avocado, nut, seeds), starchy veggies and fruits.

#5) No grains. No dairy. No Legumes (beans, peanuts). No artificial sweeteners. No salt. No processed foods. No alcohol. No packaged meals, cookies, cakes, pies, chips, sodas, or any other crap. Rule #1) If the nutrition label contains sugar or foreign ingredients, don’t consume it.

#6) No Cheat meals. We’ve cheated ourselves enough. Let’s do this the right way. Let’s stop cheating and start winning.

Why no grains, dairy or legumes? Through this journey, I have learned that dairy was actually prohibiting me from weight loss. I had no idea I was lactose intolerant!  We’re going to remove foods that are commonly linked to intolerance. You too may find that you have a dairy or gluten intolerance that you were unaware of. Click here to read more on food intolerance and weight loss.

Let’s get our nutrition in check. Let’s lose some weight. Let’s have a great time.

Excited!!! -Cookie. (-30lbs)

See How Cookie Gets Lean! …

CookieGetsLean:

S/o to Brian for featuring me on his health and fitness blog! Brian is such an inspiration! He started out at 394 lbs. Now he’s at a 281lbs! That’s 113 lbs! Brian has also completed two half marathons! Wow! Check out my interview below and Brian’s blog/instagram for the details on his journey.
Instagram: BDILLA401

Originally posted on The Brian Dillahunt Journey:

Good evening all–

This is one of our weight loss success stories for this week. Today’s story is about Cookie Gets Lean.   She explains in her interview how her lifestyle change truly changed her life. Enjoy the interview below!

BDJ: when did you start your journey?

CGL: I did those on again/off again diets for 5 years. I did weight watchers several times along with low calories, low fat, and low carb diets. Once I understood that these “one size fits all” diets weren’t, right for me, I took full control and full responsibility for MY own weight loss. This was in August 2012.

BDJ: What motivated you to make these changes in your life?

CGL Honestly, I got tired of people asking me “how far along are you?” This was embarrassing I don’t have any kids–but with a 38″ midsection, I can see how one would think so…

View original 561 more words

I Have Bad Days Too…

I have bad days too...

While I stick to Paleo 80-95% of the time, I still have bad days too. There are days that I wish I hadn’t eaten something. There are days I wish I would have trained harder. There are days when I get frustrated with the slow progress. There are even days where I gain weight.

But I keep trying. I keep pushing. And I keep going. I understand that just because I lost the battle, doesn’t mean I will lose the war. As long as I have more successes than failures, I will win! I just have to keep fighting.

After about a month, I finally dropped another inch from my midsection. If it takes a month to lose an inch, then I have another 4 months to go before I reach my goal. I’m almost there.

Cheat meal fuels workout???

Last night, after 57 days, I had my first cheat meal (in celebration of my promotion). My mentor and I had a family style dinner which consisted of lobster and crab stuffed shrimp, lobster mac and cheese, bread…lots of it, cheese cake, Crème Brûlée, and cookies. Yes, it was quite the spread. I will never forget that feeling. We’re talking an approximate 2000+ calorie meal. Whereas I’d usually be alert and full of energy after a clean meal, I was beyond stuffed lethargic, uncomfortable and was heading toward a deep food coma…aka the infamous itis.

I’m not sure what fueled this morning’s workout but I was straight BEAST MODE!! Was it the cheat meal that provided the energy? Or was it me cheating that made me feel obligated to turn it up a notch and work harder? Either way, this was by far the best chest and biceps day I’ve had. I did cardio first (40 mins on the stair master (levels 10-17) and still had ample energy to get through weight lifting. If it wasn’t for time constraints, I’d probably still be lifting!

Detail my work out below:

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Questions & Answers

Question: Do you have any more info on your meals, recipes you use and actual workouts you do every week? Do you weigh your food? Where do you buy most of your food? What kind of salmon do you eat and how do your prepare it? Any info and tips you can give me would be much appreciated!

Answer: I measure and track everything that I eat. If I don’t know what’s in it, I won’t eat it. I find it difficult to make any progress if I don’t track what I eat.

Meals/Shopping/Food:

  • On Wednesdays, I create a list of all the foods I would like to have for the upcoming week. I usually have about 4 entrees and 4 side dishes in mind. If I’m in the mood for meatloaf, I’ll Google Paleo Meatloaf to see what some of the recipes are. If I like one, I’ll go with it or if I can create something better, then I’ll do that. On Sunday night, I prep meals for Monday-Wednesday.
  • On Thursday morning, I’ll pick up a rotisserie chicken from Publix, grab a few bags of salad mix, a few small sweet potatoes, and bag of fresh veggies. Since I prep meals through Wednesday, this will be my lunch/dinner for Thursday and Friday. I’ll chop the chicken breast up over a salad with fruits and nuts and I’ll have the dark meat with steamed veggies and a small sweet potato.
  • On Friday night, I go to the grocery store and buy everything for the upcoming week (except for salad mix). I wait until Sunday morning to grab salad mix because I like for it to be as fresh as possible for the upcoming week.
  • On Saturday morning, I’ll toss something in the crock pot to get me through the weekend. I really hate cooking every day.

Food Shopping: I shop at the Farmer’s market, Trader Joes, Publix, Walmart, and the Natural Foods Store. Each store usually has something particular that I like that another store doesn’t carry. For example: Trader Joe’s almond butter! It’s the cheapest around and I love it. I get chia seed flour, coconut flour, and Paleo breads come from the Natural foods store.

Salmon: I get my salmon from Publix or the Farmer’s market. It’s not wild salmon which is the only caveat. Someone told me that Whole foods has Wild caught salmon at a reasonable price but I haven’t been able to make a trip there yet. I’ll grill, bake, smoke, or pan-sear my salmon.

More detail on my nutrition here.

Workouts: I work out anywhere between 3 to 5 days. Being more consistent is something that I am working on. When I work out, I work out for 90 mins (although sometimes it doesn’t take this long). I do 40 mins of HIIT on the bike (until I have been cleared to run again) and I do 40 mins of strengthen training. The last 10 mins is stretching.

  • I work out 2 body parts each session. I write down exactly what I’m going to do when I get to the gym so that i’ll know exactly what my game plan is. There is nothing more overwhelming than wandering aimlessly around the gym trying to figure out what to do next.
    • Tonight I’ll work out back and abs. My workouts will look like this:
    • Back:
      • Chin ups – 5 Sets of failure (until I can’t do them any more)
      • Lat Pull Down – 5 sets of Failure
      • Dumbbell Row – 5 sets of failure
      • Weighted Back Extensions – 5 sets of failure
    • Abs:
      • Captain’s Chair – 5 sets of failure
      • Plank – 60 secs x3
      • Weighted twisting crunches – 5 sets of failure

More details on my workouts here.

Tips:

  • My biggest tip is to be CONSITENT! I started seeing the most progress when I consistently stuck to a clean diet, instead of eating clean for 5 days then cheating for 2. My body didn’t respond well to that. Understand that this is a LIFESTYLE change. I focus on making the best decisions everyday instead of focusing on how many more lbs I’d like to lose by next week. By focusing on getting the best out of each day, I’m focusing more so on changing my behaviors. I find that these behavioral changes make it easy to say no to cheating on my diet, and skipping the gym. And quite naturally, it’s these behavioral changes that make me lose weight.