Another Banana Muffin recipe? Why don’t mind if I do!
Trying new combinations is the name of my game, and I’m always looking for ways to improve my baking skills, keeping things healthy while also not making them taste like a brick lol! I had two perfectly ripe bananas ready and of course muffins were my go-to on a Sunday morning (y’all know that’s prepping time!) I must say this is one of my favorite outcomes so far, super moist, lightly sweet and just overall delicious! Enough about how good they came out, here’s the deets! You’ll need: 2 medium ripe bananas, mashed 1 cup unsweetened almond milk 2 tsp vanilla extract 1 whole large egg 1/2 cup Lakanto golden Monkfruit sweetener (It’s a 1:1 replacement for sugar that has no effect on blood sugar, a great option for diabetics! Get it here) Combine the wet ingredients and Lakanto first, then add in the dry ingredients: 1 1/2 cup Kodiak Cakes Power Cakes Buttermilk pancake mix 1/2 Extra fine almond flour (I used Kirkland brand from Costco) 1/4 cup of Enjoy Life Foods mini chocolate chips Fold the dry ingredients into the wet mixture just until incorporated! Then using an ice cream scooper (my favorite muffin making tool) or measuring cup, fill a pre-lined/sprayed muffin tin and bake in a 350F preheated oven for 19-22 minutes, until the muffins are just starting to turn golden brown at the edges. Once a toothpick comes out clean, remove from the oven and allow to cool before enjoying. They are so delicious, a great addition to breakfast or a sweet snack for the kids to enjoy! See below for the calorie and macro information (makes 18 muffins )!
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It’s so easy to get caught up in what we can’t do, that we fail to challenge those thoughts and find what we are truly capable of.
. Prior to injuring my knee during the first day of track practice my senior year, I was a competitive track and cross country athlete, and pretty decent at basketball. . Things were going great, with a full ride scholarship and career in the navy waiting for me. A week from my Annapolis Naval Academy physical, I tore my ACL long jumping. . I was devastated, broken and felt like the world was crumbling around me. I’d worked so hard, studied my butt off, trained extra hours at the school gym, only to have it all taken away by a hard packed sand the coach forgot to rake after a rare California rain. . This sent me into a deep depression, because I had been depending on this coming to fruition to rescue me from the heartache and pain at home. It was my exit, the saving grace that would make things right in the world, and it was taken away in an instant. . The following months were a major challenge, my parents couldn’t afford all of the co-pays for my physical therapy, and after 2 sessions it was up to me to “self-rehab”. . Because of that, I had zero confidence in my abilities to run, jump or attempt much if any of the athletic feats of prior years. . Only when I decided to join the military 3 years later did I start testing the waters...and I slowly began to see it was possible to overcome my self imposed limitations. . That was 14 years ago, and I couldn’t be more grateful for the experience, the struggle and the lessons I gained from those challenging times. . I’m ready for another challenge, and so this Monday I’ve officially signed up for the Air Force Half Marathon in September, and I couldn’t be more excited! . Stop letting fear hold you back...your past should serve you, not keep you locked in a cage. Use what you’ve been through to fuel you for a better future, and you’ll be amazed at what you can accomplish. . . . What fears are you facing right now? What have you overcome? Feel free to comment or send me an email, I’d love to connect with you! . . . . 📸 by Alex Luebbers ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ #overcome #comfortzones #usafmarathon #halfmarathontraining #riseabove #iam1stphorm #wonderfullyfit Are you getting enough micronutrients to give your body what it needs to function optimally?
. While a balanced diet centered around whole food is essential, it’s crucial to incorporate quality micronutrients to cover the bases missed from lack of variety and proper quantity of fruits and veggies. . When our bodies don’t get what they require at the foundational level, they start pulling them from our other areas (bones, hair, joints) which can lead to all sorts of issues including poor energy, brittle hair and nails, and other issues. . I personally take a full spectrum micronutrient pack daily with a meal to combat the negative effects of nutrient deficient foods. . MicroFactor contains all of the essentials my body need to function at its best, including: . 🍃- Antioxidants: these reduce inflammation throughout the body which reduces your risk of disease, . 🐟- Essential Fatty Acids (EFA’s): they aid in building muscle tissue and increase your body’s ability to burn fat! 💪- CoQ10: provides essential energy for our cells, and since it’s natural production inside our bodies decline with age, it’s an important supplement to consider as we get older! 🍓🥦- Fruit & Veggies: most of our food is lacking in nutrients and minerals due to the way it is processed and picked early to maintain freshness. Supplementing with this blend helps to increase your nutrient absorption from whole foods. 💊- Multivitamin: these are essential to our daily body processes and help to ensure we get the most from our food, and also help to balance our hormones to promote fat loss and better sleep! 💙- Probiotic: so many of us struggle with gut issues! A good probiotic helps ensure good digestive function which will allow our bodies to absorb the nutrients we take in. . One single pack covers all of the bases my body needs so I can make the most of the meals I’m eating for better performance, energy and overall health. . If you’d like to learn more or have questions about MicroFactor feel free to contact me! You can also get MicroFactor with free shipping here. (And save $5 if you opt for the subscription which can be changed at any time!) Stay healthy my friends ☺️ . . . 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #healthylifestyle #1pfoundations #fatlossjourney #wellnesswednesday #wonderfullyfit We loooooove pumpkin muffins during the week (also makes amazing pumpkin bread!)
. I’ve made several versions of these, but by far this combo is my favorite! . Here is the recipe: First, preheat your oven to 350F. Next, prep a 12 muffin tin with nonstick baking spray (I use paper cups lightly coated with PAM). In a medium bowl, combine your dry ingredients: 2 cups Kodiak Cakes Buttermilk Pancake mix 1/2 cup Level-1 Protein Vanilla Ice Cream, Cinnamon Cookie Batter (or Pumpkin Spice Latte if you still have it) 1 tbsp ground cinnamon 1/4 tsp ground nutmeg 1/4 tsp salt In a larger bowl, mix together: 1-15 oz can of pumpkin purée 1 large mashed banana 1 whole egg 1/3 cup Almond Milk (unsweetened) *substitute with regular almond/coconut/dairy milk if desired 1/4 cup olive oil 2/3 cup Lakanto monkfruit sweetener (get it on Amazon here) 1 1/2 tsp vanilla extract Fold in the dry ingredients until well incorporated, then lastly mix in 1/3 cup of dark chocolate chips. Using an ice cream scoop, divide the batter evenly between the muffin cups. . Bake for 18-20 minutes at 350F, turning around half way. They’re done when a toothpick comes out clean! . Makes 20 muffins! 116 Calories 5.7g Protein 19.4g Carbs 4.9g Fat #fitfoodie #pumpkinmuffins #wonderfullyfit The look you have when protein coffee is life! 😍
. One of the highlights of my day that’s helped me stay on track with my nutrition goals is adding protein to my morning brew! . If you struggling with eating a whole meal right after you wake up, or time is a factor, this is a life saver! . My go-to combo is: . 1/3 cup unsweetened almond milk or grass fed whole milk 1 packet Cafe Bustelo instant espresso or Mount Hagen Instant coffee. 1 scoop Level-1 Protein (German Chocolate Cake is amazing, also Milk Chocolate and Cinnamon Cookie Batter are some of my favorites-get free shipping here)! . Combine these ingredients together with a milk frother before adding 6-8 Oz of hot water! . Simple, healthier and less expensive (about $1.97 per cup) than Starbucks! All wins in my book 🤓📖🤓 . If you’re struggling to achieve the right balance in your diet AND you’re a coffee lover, this is definitely a great swap! . I’d love to help you find the plan that will work best for you, feel free to message me or comment below! . . . . ☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️ #proteincoffee #burningfat #nutritioniskey #coffeeislife #wonderfullyfit Does meal prep intimidate you?
. I know when I first started preparing meals ahead for the week, I felt lost, overwhelmed, and that each container belonged on a Pinterest fail board by the time it was over 😩🤦🏽♀️🤣 . The good news is, I learned a lot from many years of trial and error, hacks to make things go much quicker while still preparing delicious whole food based meals for the week. . I recently started a Meal Prep Basics series where I cover simple prep ideas and recipes to help take the chaos out of planning! . Check out the first few episodes on IGTV and my Facebook page, I’d love to hear your feedback! . Can’t wait to bring more helpful tips your way, and as always, I’m here if you have questions along the way! . Wishing you all a blessed rest of your Wednesday, happy prepping my friends! . . . . 🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴🍴 #mealprepping #cleaneatingmom #momtrepeneur #preparetowin #wonderfullyfitmom Nothings says “I love you” quite like healthy sweet treats made with care! 💕
. My son is always wanting to get involved with me in the kitchen, and he’s the best little helper when it’s time to bake and make treats for us all to enjoy together! . In the spirit of Valentines Day, we made some delicious 🍓Strawberry Protein Truffles🍓 (I’m sure 1/2 of them will be gone after my husband gets home 🤣). . Get the recipe below to make for someone you love! . Dry ingredients: 2 tbsp flax seed meal 2 tbsp coconut flour 1/2 cup Strawberry Milkshake Level-1 1 1/2 tbsp Mini chocolate chips Dash salt . Wet Ingredients: 3/4 cup smooth almond or peanut butter 1/4 cup maple syrup 1/4 cup unsweetened almond milk . Topping: 1/4 cup white chocolate melted with 1 tsp ghee or coconut oil (this thins the chocolate for easier drizzling) then divided (I used ramekins to separate them), adding 1 drop Red food coloring to one batch, stirring thoroughly. . 2 tbsp dark chocolate chips melted with 1 tsp ghee or coconut oil, and stirred until creamy! . Instructions: Combine all dry ingredients together in a bowl, set aside. In a larger bowl, mix the almond butter, syrup and milk until a smooth batter forms. Next, fold in the dry ingredients with a spatula until well incorporated. . The dough should be very similar to regular cookie dough! Roll rounded tablespoons into balls. Place in an air tight container and chill 2 hours before drizzling with your different colored chocolates. Allow to chill for another 15-20 min before eating! . Makes ~18 truffles! . Macros: 109 calories, 7.8g carbs, 7 g fat 5g protein . If you get a chance to try these, be sure to tag me! Happy Valentine’s Day Friends! . . . . 💕💕💕💕💕💕💕💕💕💕💕💕💕💕💕💕💕💕 #bemine #sweetreats #happyvalentinesday❤️ #boymoms #wonderfullyfitmom The scale went ⬆️
. Yes you read that correctly, and 18 months ago I would have been frustrated, likely gone on a pity party and ate like crap for a few days because all of my hard work wasn’t “paying off”. . I know the struggle with the scale all too well, but now I have a much better understanding of what’s going on with my body, and that those numbers don’t equate to failure. . Over this past weekend I traveled to STL for an awesome experience that included 4 brutal (yet amazing) workouts, paintballing, about 4 hours of golfing, two nice “off plan” dinners and beverages! . Given all those factors, I expected that I would have some flux with my weight, increased inflammation from travel and intense training, coupled with some water retention from not being in my regular nutrition regimen. . Am I upset? Absolutely not! I work extremely hard every day to make healthy choices, but I’m not a robot. . I love a good meal and cocktail from time to time, but I don’t live that every day or every weekend! . The game plan after a weekend like this past one is simple...get back to the plan as soon as possible. . That’s exactly what I did, and though I’m still sore from the workouts, looking at my progress pics I can SEE the efforts over the 99% of the past 4 weeks... . Properly fueling my body from a nutritional standpoint, as well as fighting inflammation with micronutrients, quality greens and omega-3 fatty acids high in EPA and DHA are the core of my regimen. . I feel so much better, less bloated and sluggish already, and I know that come next weeks weigh-in, the scale will tell a different story. . . . . Do you get frustrated with the scale? Are you looking at all the factors, how consistent you’re being with nutrition, and if you’re doing everything possible to fight inflammation each day? If you’re struggling, I’d love to help! Feel free to message me 📥 . . . . ⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️ #scales #fatlossjourney #themoreyouknow #inflammation #backontrack #wonderfullyfitmom I’ve been there before.
. Struggling with my body image, self worth and confidence. . Exhausted, lethargic and struggling to keep up with the day to day tasks. . Feeling uncomfortable in my own skin, laughing off compliments from my spouse and avoiding physical contact because I couldn’t fathom him finding me beautiful, much less desirable. . Thats a place I never want to go back to, from a physical standpoint of course, but more importantly avoid that negative mentality that dragged me down for years. . We are so hard on ourselves, conditioned to play the comparison game that it’s often detrimental to our emotional health, which translates to poor physical health as well. . Practicing discipline in the little things like eating better, spending time in prayer and meditation and moving more each day will begin building habits that will shift you in the right direction. . You deserve happiness and fulfillment. . It is possible to overcome your past failures and hardships. . You can accomplish the dreams held close to your heart. . It all starts with belief in yourself, and most importantly the decision to try. . If you’re ready for a change, inside and out, I would love to help you take that first step. . You’ll get FREE workouts, a nutrition plan, coaching, support and accountability from myself and the amazing 1stPhorm community. . There’s no time like to present to invest in yourself, and it would be my privilege to lift you up along the way. Get started by clicking below, and if you have any questions please feel free to contact me! . . . . 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #mytransformation #thenandnow #transformationtuesdays #changeyourlife #starttoday #iam1stphorm #wedothework #teamwonderfullyfit #wonderfullyfitmom Are you training for aesthetics, or to build stronger, more balanced bodies?
. Personally, my focus is not so much on how I look, but more on how I FEEL, from a strength and pain standpoint (lack of pain in this case). . We all have different motivators, different reasons for training our bodies and eating healthy. . Regardless of what drives you, recognize that at the end of the day it’s about improving, and having the discipline to train consistently can transfer into other areas of your life. . There are so many parallels in fitness and “regular” life. . You earn what you work for, and if you cut corners, your results will tell the story. . If you don’t challenge yourself in new ways, you’ll adapt and fall into a comfortable routine, that with time will stall results and lead to stagnation. . Look at the bigger picture, and continually find ways to do things better, whether in your training regimen, work ethic at your job, or how you serve your family and community. . Striving to get better every day will leave a lasting imprint on your life, and that of everyone around you. . Start with yourself, do the work, and lift others along the way and you can achieve amazing things. . “There is no what if, if you do the work on a worthy plan the result will be there.”-Andy Frisella . . . . 🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋🖋 #dothework #morethanfitness #strongmoms #snapnation #wonderfullyfit |
AuthorKelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables. Archives
December 2020
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