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!

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

Still Stumbling…

A 6 day workout schedule, 8 hours of training, and 3600 calories burned….and I GAINED 4 lbs.

Between family being in town, those hormonal, insatiable chocolate cravings, bloat, and unpreparedness, I ate like a mad woman over the weekend. Everything I consumed was Paleo friendly, but portion control and macro counting went out the door.

It pays to know your body. Working out does nothing for my weight loss. I know this. This is why I stress nutrition more than anything. Yes, the gym gives me curves, definition, and improves my athleticism, but it does nothing for my midsection. I really have to consistently eat well to make progress. Yes, it’s true: abs are truly made in the kitchen, not the gym.

With that said, I’m taking my calories back down to 1400-1500 a day….(they were 2200-3000 last week). 1400-1500 calories a day seems to be my sweet spot where I lose about 1/2 to 1 lb a week with minimal muscle loss.

I’m also lowering my sugar intake for the next few weeks just because I’m curious to see how my body will respond. I have a sneaky suspicion that I’ll see a bit more progress around the midsection without all the extra sugar from salad dressings, honey, fruits and dried fruits. I’ll trade in those sugar carbs for carbs from fiber (paleo almond bread and paleo almond cereal, for example). This actually may work out better. Fiber keeps you fuller longer than sugar and also helps regulate blood glucose.

I’m not stressing over the instant weight gain. I’ve been here before. I know that after 4 days of good nutrition, I’ll be back down in the 130s.

Takeaway: Not everyday will be a good day. You will trip. You will stumble. You will fall….but do you get back up, dust yourself off, and keep going?

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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.

Slow And Steady Wins The Race?

I have had my heart rate monitor for a little over a year, and at the end of each week, it tells me that I need to train less in zone 3 (anaerobic zone) and more in zone 1 & 2 (those infamous fat burning zones you see on cardio equipment).

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I’m an avid runner. It is very easy to exercise in the anaerobic and VO2 Max threshold. I have a resting heart rate of 49 (that of an athlete) and I can contribute that solely to engaging in frequent, high intensity cardio. A typical cardio session, my heart rate will easily creep up to the 190s and 200s…and stay there.

heart-rate-and-fat-burning-photo-1

But what if there is some truth to steady state cardio and fat burning zones? Will exercising at a lower intensity for a longer period of time assist with melting my middle? For me, that would mean exercising for an extended period of time with my heart rate between 116 and 135. I have about 6 weeks left before I start training for my next big race. Now is the perfect time to experiment with this fat burning zone.

LET THE EXPERIMENTING BEGIN!

For the next 6 weeks I am going to aim at getting 30 mins to 60 mins of steady state cardio every day—this means walking, cycling, rowing, yoga, or the stairmaster at a lower intensity. I will still weight train and do a *little* high intensity cardio ( I really love HIIT)—but this will be in addition to steady state cardio… (Click here more details on my 6 week goals)

Looking forward to spicing things up and throwing my body for a loop. I will keep you posted!

March 18th: 139 lbs; 23.5% body fat.