21 Day Cleanse

Three weeks ago my sister and I decided to go on a 21 day cleanse. I had been wanting to do one for a while, and I was glad my sister wanted to join me! At first I thought 21 days was a long time, but as we got going with the cleanse, time flew by!

The Plan
So, how did we chose, out of tons of programs, which cleanse we were going to go on? I decided to combine a few of the programs I found, into one suited to our needs. The most inspiration came from the book Clean by Dr. Junger. I had done a shorter version of this cleanse before, so I was familiar with the program.
To sum it up, we cut out all processed foods, refined sugars, wheat, dairy products, soy products, corn products(all but a little fresh corn), deli meats, condiments, and stuck to a very fruit and vegetable based diet. We had at least two liquid meals a day, drank a lot of water, and practiced portion control.

Week 1
We started the cleanse on a Monday and by that next Thursday I was already seeing and feeling the effects! One of the first things I noticed was I wasn't bloated at all! I never realized how bloated I had been until then. My skin also started to clear and I was sleeping better at night.
There were, of course, struggles too. I couldn't have cream, so if I wanted coffee I had to drink it black. This has since become my preferred way to drink coffee. I also had to watch my family eat things I couldn't eat(but wanted to!). I was glad to have my sister there so we could keep each other on track!

Week 2
By week two I was feeling great and surprised at how fast the time had flown by! By this time we had had a birthday in the family as well as it being Easter Sunday, so we had 'cheated' a few times because of that. But, for the most part, we had stayed on track. I had already lost some weight and was feeling 'cleaner' (if that makes sense!)
Over Easter I made a few healthy things to keep my sister and I on track. First I made some healthy Carrot Cupcakes when my family had regular Carrot Cupcakes, and second I made my Honey Roasted Carrots which were amazing! I have to say, it wasn't as hard as I thought with healthy options  to chose over the 'unhealthy' ones!

Week 3
By this time we were counting the days to the end. When we could go back to a still healthy, but more normal diet! I have to say that by this last week by weight-loss stopped, but that's fairly normal for people who don't have a ton to lose anyway! My sister(who doesn't drink coffee black) was craving some coffee! We had another birthday in our family so we had to 'cheat' a little for that. Sadly the result of that was a stomach ache!
I was still feeling great and energized and 'clean' even if I didn't lose weight in the last week.

Results
The results of the cleanse were visual as well as nonvisual. I did lose weight, not a whole lot, but enough. In total I lost 5 pounds but, because of the strength training I added to my workout schedule ,I gained some muscle weight. Losing weight wasn't even half of it though! I felt so much better, my skin was clearer, I wasn't bloated, I slept better at night, and I had the satisfaction of knowing my body was healthier! Would I do it again? YES! I am already thinking of doing one later this summer, but let me enjoy my cheese, chocolate and biscuits first!

Main Diet
We had a few things that we ate a lot! Fruits and veggies had a place in every meal(which is something I will continue to do),  we made a lot of salads some with meat( normally grilled chicken) and some without and we got really creative with our smoothies. Thankfully we fixed a lot of 'cleanse approved' meals as a family.  A few things I learned to love were, black coffee, avocado( I put it in everything from smoothie to salad!), nuts(by themselves for a snack or in a smoothie.) and steamed broccoli!

I hope this post as given you a few ideas on what to expect, should you go on a cleanse yourself. This, of course, was my personally experience, and every one is different so your experience will more than likely be different that mine!
Please make sure that you are in a position health-wise to complete a cleanse, if you should chose to do a cleanse.

Please share this post with a friend and give the blog a follow. You can also follow the blog on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Keep healthy and SAFE
H.Banana

Chia Seeds

  Chia seeds have so many health benefits! You can get half the amount of fiber you need in a day in just one ounce of Chia seeds! They also will give you an energy boost, help control your food cravings, lose excess weight, lower cholesterol, stabilize blood sugar levels, improves digestion, reduces inflammation, improves hydration, lower blood pressure, improves sleep, lower risk of heart attack and much more! ( Info from Chia Seeds Health ) .

 With all those benefits, adding them to our diets is a must! But, how do you do that? Its not all that pleasant to just have a spoon full of Chia seeds in the morning. Here are a few ways to add Chia seeds into your diet!

Mix them into oatmeal, yogurt and granola or cereal. You can hardly tell they are there!

I add them to my smoothies and shakes! They blend right up and you can't even see them!

Add to soup to thicken the broth.

You can even use them as an egg substitute! 1 tablespoon Chia seeds to 1/4 cup of water for 1 egg.

Sprinkle on a salad. Rodale News suggest toasting the Chia seeds to give them a nutter flavor!

Ginger!

I have been using Ginger a lot lately in my smoothies as well as baking. I knew it was good for me, but I didn't know exactly why or how good it was for me! Here is some of the benefits of Ginger that I found interesting!

This info came from Bembu .

#1.
Ginger is know to help fight many different cancers. Research has shown that ginger can act to literally obliterate cancer's cells.
#2
IBS, or Irritable Bowel Syndrome. Ginger is known to spell relief for those suffering from IBS. Adding ginger to your diet can have a calming effect on the bowels and digestive system.
#3
Alzheimer's Disease. Research has shown that ginger helps to slow down the loss of brain cells, which typically is a precursor to Alzheimer's. By protecting the brain cells you are protecting yourself from getting Alzheimer's.
#4
Weight Loss. Ginger works as a fat burner in your body and helps to make sure that the weight you are losing is from fat. It also helps to keep you feeling full longer which will keep you from over eating.

The website mentioned earlier has a few more health facts about ginger, so if you are interested in learning more about ginger, I would suggest checking it out.

So, if ginger is so good for you, how do you add it to your diet? There are a lot of ways to do that! I have been adding a chunk of fresh ginger to my fruit smoothies and it is so delicious. It really gives the drink a festive flavor! Ginger-Lemon tea is also a really great way to get ginger in your body. Its refreshing and great for you! Cooking and baking with ginger is great too! Search around and I am sure you will find many recipes with ginger listed in the ingredient's list!

I hope this post has encouraged you to take steps to better health! If you enjoyed this post, please share it with a friend!

Keep Healthy and SAFE!
H.Banana

Cold Weather, Warm Drinks!

  Now that is cold outside I want to have something warm to drink inside! I usually don't like anything that is too complicated or has a bunch of ingredients! Here are a few of my favorite warm drinks to have on those cold days!

#1. Hot Lemon Water. A lot of detoxes and cleanses that I have looked in to have suggested drinking hot lemon water every morning! I like to drink it in the morning and sometimes in the evening. To make it is simple: Just heat some water to boiling(Or just warm, depending on how hot you like your drink to be!) and add a few drops of lemon juice!

#2 Coffee! I love coffee, and if you read a previous post of mine (Your Body on Coffee) you will know that coffee has a lot of health benefits for us! I usually have a cup of coffee with a dash of cream in the morning and then maybe another cup in the afternoon or if I go walking outside I will have a cup. I rarely ever had decaf coffee just because I usually need the caffeine, so I have to make sure not to drink in right before bedtime! How do you like your coffee? What are some of your favorite coffee brands or shops? Let me know!

#3 Apple Cider! I like to drink this hot and cold! We have found an apple cider that doesn't have any added sugars(Which is a plus!) at Costco . I like to heat it in the microwave or have it cold. Spiced apple cider is also amazing, but I rarely have time to make it! Maybe I will have time over the holidays!

#4 Tea! Tea of any kind is great for warming you up on cold winter days! A few of my favorites are, any kind of Green Tea ( To learn more about Green Tea, see a previous post of mine!) Black teas, spiced and herbal teas. Too make it is simple, heat water to boiling and add a tea bag. You can also use lose leaf tea and a strainer. You can check out my Mom's blog( Tea in the Morning Too ) to learn more about tea as well as other things!

#6 Lattes! Lattes have a lot of milk in them and they are usually pretty sweet, but there are plenty of healthier recipes out there to try! I have made a Gingerbread Latte on my blog(See a previous post).

A few favorite flavors are, Gingerbread, Pumpkin, Peppermint, and Caramel. Let me know what flavor of Lattes you like and whether you prefer to make them yourself or get them at a shop!


Well those are just a few of my favorite hot holiday drinks. Let me know what is your favorite holiday drinks! I hope to get a few more holiday drink recipes up in the near future so be on a look out for those!

Keep Healthy and Safe!
H.Banana

Ab Burning Workout

This is a workout that I made a few days ago and I wanted to share it with you! It is made to target mainly the abs but it also works several other body parts. I did it in about 30-40 minutes so its not a really long workout. I was sweaty when I finished, which to me, means it was a good workout!

Get ready to burn those abs!

100 Jumping Jacks
50 Crunches
50 Squats
25 Push-ups
15 Tricep Dips
20 Vertical Toe Touches
20 Bicycle Crunches
30 Genie Abs
100 Jumping Jacks
50 Sit-ups
50 Squats
25 Push-ups (or to change it up you can do V-Push-ups)
50 Plank Runs
40 sec. Side Plank (Per side)
5 Burpees
20 Plank Punches
40 Jumping Jacks
30 Crunches
20 Plié Squats
10 Push-ups
10 Leg Lifts
10 Lunges (Per Leg)
20 Leg Pulses
50 sec. Low Plank
Child's Pose
Downward Facing Dog
Ankle Holds
Deep Breaths.

   And that's the Ab Burning Workout! Just as a reminder, make sure that you are capable of doing all the exercises in this workout. I don't want anyone getting hurt! If you tried this workout, let me know what you thought! If you have any questions about the workout or a particular exercise in it, let me know in the comments below!

Keep Healthy and SAFE!
H.Banana

Food Facts

Here are a few facts about food that will hopefully get you motivated to become healthier! I know that I was pretty 'wowed' by a few of them!

#1
This fact came from Style Craze 
Eating an Apple is a more reliable way to stay awake than drinking coffee. The natural sugars in apples are more potent than the caffeine in coffee.

#2
This fact (and a few of the following) are from paleo-diet-menu
Cherries help calm your nervous system.

#3
Grapes relax your blood vessels.

#4
Apples help your body develop resistance against infection.

#5
Watermelons help control your heart rate.

#6
Oranges help maintain great skin and vision.

#7
Blueberries help protect your heart.

#8
Kiwis increases bone mass.

#9
These next few facts are from Relax Deco
Bell Peppers are full of Vitamin A which contributes to healthy, glowing skin.

#10
Green Tea is rich in antioxidants to help fight off wrinkles and ageing.

#11
Water keeps your skin hydrated and glowing!

Well, that's a few facts about food. Let me know if you didn't know any of these! Now, when I eat any of these foods, I will think about the benefits they have!

Keep Healthy and Safe!
H.Banana

FitBit

  On Black Friday I got a FitBit Flex . Its a fitness tracker that tracks your steps, calorie burn, active minutes, your sleep and you can log your food, workouts and water intake. I had been wanting one for a while and I am so excited that I finally have one!

Why I wanted a FitBit
 I wanted a FitBit because I wanted to be able to track my activity and calorie burn more accurately. My Dad had owned a Jawbone in the past but he hadn't had too much luck with them working well for a long time. And, since I don't own an Apple device I needed a fitness tracker that had an app for the Samsung devices. FitBit fulfilled all those requirements!

What do I think so far?
I love my FitBit! I wear it all the time, except for in the shower. It is waterproof but I don't want to take any chances! I love getting up in the morning and seeing how well I slept that night and during the day I can check my calorie burn and number of steps! I am much more aware of the need to move more now because I want to reach by daily goals!  I also love the fact that I can set silent alarms to go off to wake me up! The FiBit on my wrist just vibrates enough to wake me up! Its much nicer than an annoying alarm clock!

What does a FitBit do?
Well, for starters, its a fitness tracker. It tracks your movement, calorie burn and activity level as well as your sleep and number of steps. You can program it to wake you up in the morning, remind you during the day to get moving and you can check it with a tap of the finger to the device to see how close you are to reaching your goal! It so motivating to check it during the day and see your progress. It also tell you how many calories to eat based on your needs. As you log your food during the day it tells you how many more calories you need to eat! There are also challenges you can try to compete against other FitBit owners.

  I didn't do any research into other brands of fitness trackers, besides the Jawbone because I knew which one I wanted for my needs. My Dad has ordered a fitness tracker from WiThings and I am excited to see how this one is different from my FitBit.

Let me know if you have a FitBit or other fitness tracker and how you like it, what all it does and how long  you've had it!

Please share my blog with a friend if you have enjoyed my posts! Also, follow be on Pinterest under Hannah Plunkett!

Keep it Healthy and SAFE!
H.Banana

Turkey Trot

  Thanksgiving day my family and I went to run in the Turkey Trot 8k. The Turkey Trot is a 8k run that benefits the Kidney Foundation.  For most of us it was our first race ever! We had to get up really early and spend the start of the day freezing outside. Not a typically start to a Thanksgiving day right? But, the excitement of the people around us kept our thoughts away from the cold!  My Mom, little brother and little sisters did the 5k fun run/walk while my older brother, Dad and I ran in the 8k. I had been training for this since we signed up, but I didn't realize how different running by yourself and running among so many other people was! I loved the energy that running with other runners gave me! My Dad and I kept together and I am proud to say that we ran more than we walked!

  Here is us getting ready for the run! My toes and legs were freezing....all until I started running! Then I wanted to take my jacket off because I was getting so warm!

  Mom and my little brother. He wasn't too happy about getting woke up so early, but he was great through the whole thing!

  The morning of the race we didn't have much to eat for breakfast, just something that would give us energy but not make our stomachs too full. I had a yogurt and coffee and I  wasn't hungry or anything until after the race.

  So since this was my first ever race, I  learned a few things. Firstly, make sure that your layers are easy to take off while running. I made the mistake of pinning my race number over the zipper of my jacket so I couldn't take it off too easily. Second, Covering up my ears and hands was a great choice! Like I said in a previous post, its important to keep your ears, face, hands and feet warm!

  The race was a mix of downhill, uphill, through neighborhoods and on highways. I was a little unprepared for this because I had been training going up and down my drive way and on the treadmill. I have made a mental note to change up my training for future races. The race started and the runners were let out in burst, so as to not crowd the running space. I was thankful for this because going around people is not always easy. As we ran through the neighborhoods there were people in front of their houses cheering us on and blasting music to keep us going! There were volunteers who handed us water and called out our times as we past the mile makers.  I was very thankful for those people, and for the running community. Every one was so nice and encouraging no matter what their abilities were!

  Like I said before, this was my first race so obviously I didn't win or finish in very good time. I started out slow and from start to about mile 2 I was still getting warm and I was a little uncomfortable. Once I got warm though I was feeling great and I was able to push a lot harder than normal for me! Running with my Dad was a lot of fun too! We were able to stay together and talk while we ran! We finished in just under an hour ( My older brother's time was 45 or 46 minutes) and afterwards the feeling of relief and pride was wonderful! I had just completed my first race and I was so proud of myself! No, I didn't have great time, but I finished and that in its self is something to be proud of!
After the race we went on to have thanksgiving dinner and I felt at liberty to stuff myself and not worry about it! After all, its thanksgiving!

This post really isn't informational or a healthy tips or anything, its just my take and story from my first race! I hope it inspires you to go out and try something new, run your first race like me or something else! Let me know if you have ever done the Turkey Trot or any other race! What did you think and how long was the race?


Remember to follow me on Pinterest and Keep Healthy and Safe!

H.Banana

The 'Wear Yourself Out and Feel Good About it' Workout

A few days ago I wrote down a workout which combined a few parts from several workouts that I have been doing. I was wore out at the end of it, but proud too because when I read over it I was amazed that I was able to do all of this in a short amount of time! Before I go on, I want to say that this workout may not work for every one. Please be careful and stay with in your means to avoid injury. Make sure you can do these exercises without harming yourself.

Here is the workout, get ready!
*
40 Jumping Jacks
30 Crunches
20 Squats
10 Push-Up
*                                (Repeat from * to * 5 times)

15 Super-mans
20 Donkey Kicks per leg
20 Lunges per leg
15 Dips ( I call then Bridges dips....)
10 Squat Jumps
30 Kettle Bell Swings

#
40 Jumping Jacks
30 Sit-Ups
20 Plie Squats
10 Push-Ups
#                           (Repeat from # to # 2 times)

50 Flutter Kicks
20 Burpees
15 Bicycle Crunches
10 Plank Knee to Elbow per leg
10 Single leg dips per leg
10 Shoulder (Or V) push-ups

*
12 Lunges per leg
15 Squats
12 Step-ups per leg
5o second plank
*                                   (Repeat from * to * 2 times)

Garb you ankles and hold for 20 seconds.
Bring knees to chest and hold for 20 seconds per leg.
Take 10 really deep breaths.

Well that it! I was sweating up a storm when I finished this, but I also have new workout to add to my collection! Let me know if you try and it and what you think! If you have any questions, leave it in the comments or email the blog at healthypinner@gmail.com . Please be careful and stay within your abilities.
If you liked this post, let me know and share it with a friend.

Keep Healthy and Safe!
H.Banana

Turkey Burner

So, Thanksgiving was yesterday and you probably had a typical Thanksgiving dinner right? With the turkey, dressing, cranberry sauce, pumpkin pie and so on. So now its time to get back on track again! Here is a great workout to help you jump start you workouts after Thanksgiving. Its called the Turkey Burner from Spark People .

Get ready, 'cause here is its!
                                                The Turkey Burner Workout:

                                                         50 Jumping Jacks
                                                         40 Plie Squats
                                                       30 Burpees (Groan..!)
                                                       20 1-leg push-ups
                                                       10 bicycle crunches.

Sounds easy enough right? LOL, that's what I thought too! Man, I really don't like burpees... But I felt it work and I worked up a sweat and that's what I was going for anyways! Try this workout even if its not after Thanksgiving. Use it in your daily workouts!

Let me know what you think about this post and please share it with a friend!

Keep Healthy and SAFE!
H.Banana

Ps. Remember to keep you health in mind and never do a workout that you aren't capable of.

Calorie Saving Holiday Food Swaps.

Have you ever wondered whether there was a healthier way to make your favorite holiday treats? Well, there are so many healthier recipes out there from pumpkin pie to turkey dressing, but what about just tweaking the recipe you already love? Here are a few food swaps that might help you. Now, just be clear not all of these will taste good in everything. Use your imagination and have fun with it!

Oil:
Oil can be substituted with applesauce 1 for 1. So, if you use a 1/2 cup of oil you can use a 1/2 cup of applesauce instead. This is a great tip for things like muffins and sweet breads!

Sugar:
Sugar can be substituted with Stevia 1 to 3/4. So if you use a cup of sugar you can use 3/4 a cup of stevia. Stevia can be found in almost any grocery store now, but if you can't find it in your local store try Whole Foods or Fresh Market. The brand of stevia my family uses is Truvia.

Butter:
Butter can be substituted with coconut oil 1 to 3/4. So, like the sugar and stevia, if you use a cup of butter you can use 3/4 of a cup coconut oil. Now, I must say this taste better in some things than others. It does give a slight coconut flavor, which is great in chocolate cookie but maybe not so much in sweet potato casserole. Have fun with it though! Maybe sweet potato and coconut with become the next popular flavor combination!

Cow's Milk:
Cow's milk can be substituted with unsweetened almond milk 1 to 1. So, if the recipe calls for a cup of cow's milk, you can use a cup of unsweetened almond milk. I have used this tip a lot and I have never tasted an almond flavor as a result from it.

Milk Chocolate:
Milk chocolate can be substituted with 70% dark chocolate 1 to 1. So, if you use a cup of milk chocolate, just use a cup of 70% dark chocolate instead. This gives anything a richer and darker chocolate flavor and I love this tip because of it!

Heavy Cream:
Heavy cream can be substituted 1 to 3/4 with Raw Cashew Cream. So for a cup of heavy cream just use 3/4 of a cup of raw cashew cream. I have never used cashew cream so I can't tell you how it will taste, but if you use it I would be interested in knowing what you think about it!

These tips came from HeandSheeatclean.com

I hope these tips inspire you to try new things and hopefully make your holidays a little healthier! Let me know if you try any of these and what you thought!

Keep healthy and Safe.
H.Banana

Your Body On: Diet Soda

  Diet soda may seem like a good option to some. You get the soda you love without the calories right? But, what you don't know is that Diet Soda is so terrible for you! I did some research and I found out a lot! Here are the reason you should never drink diet soda again!

Teeth:
Drinking 3 or more diet sodas a day increases your risk of tooth decay due to the super high acidity level.

Mood:
Drinking 4 or more cans of diet soda makes you 30% more likely to develop depression.

Metabolic Syndrome:
Consuming diet soda daily can cause your risk of metabolic syndrome to increase by 36%. Not sure what Metabolic Syndrome is? Well, WebMD has a great article explaining everything you need to know! I encourage you to check it out!

Heart:
A study in 2012 found that drinking diet soda daily can increase the risk of a heart attack by 43%.

Kidneys:
Drinking 2 or more diet sodas a day has been linked to double the risk of kidney disease. The information came from a study of 3,000 women.

Weight:
A daily serving of diet soda increases the risk of obesity by 41%.

Diabetes:
Drinking at least one diet soda a day can increase the risk of type2 diabetes by 67%.

This information came from Prevention.com

  So, now that you know what diet soda will do to you, are you going to give it up? What about just regular soda? Are you going to give that up too? You should. I gave it up several months ago and I am so glad I did. I am healthier because of it, I know. And, to tell the honest truth, I don't miss it at all! I have tried to have a sip or two here and there but it doesn't taste the same and I don't enjoy it. I encourage you to try to give up soda. Maybe you feel like you can't live without your daily soda, but start with a week and then two until you're going months without it. I know it can be done, because I did it! Not just diet soda, but every sugary soda out there needs to be cut from your diet!

Let me know if you are trying to cut soda from your diet and how you are doing it! I hope this post has given you some proof that diet soda isn't good for you and encourages you to take another step to becoming a healthier you!

Keep healthy and Safe
H.Banana

Your Body On: Sugar

  Sugar is in almost everything! My family and I have been trying to stay off of sugar since we watched a film called Fed Up  and we have found it incredibly hard! You might be wondering, why is it important to stay away from sugar? I encourage you to watch the film mentioned earlier to get a bigger picture, but here are a few things that will happen if you eat too much sugar ( 24g and day for woman and 36g for men)

#1:
Sugar can rewire the brains pathways. If your diets contains too much sugar this can increase the risk of depression by 58%!

#2:
Sugar will inflame the linings of the arteries to the heart. This will increase the risk of strokes and heart attacks!

#3
Sugar can age the way you look, causing wrinkles! When you bombard you body with sugar, proteins incorporate it as a part of their structure which leads to aging of the skin and wrinkles.

#4
Kidneys have a delicate filtration system and sugar over load and damage that. Diabetes is one of the main causes of kidney failure.

#5
Being on a high sugar diet will affect your joints! High sugar diets pump inflammatory cytokines into your bloodstream which will exacerbate arthritis.

This information came from Prevention

So, now that you know a few reason to get off of sugar, what will you do about it? If you are like my family and you want to try to be on a sugar free diet, here are a few things that might help you.

What is your Sugar IQ?  This is a fun quiz designed to show you just how much you don't know about sugar. I found it very helpful. I got 6 out of 10 my first go, but my favorite part is that the website explains the answer so well! If you want to learn more about sugar, I encourage you to complete this quiz! If you do, share your score in the comment section and let me know if you learned anything new!

Added Sugar This website explains why added sugar is so very bad for you.  I enjoyed reading through this article and I hope you will too. It list several other things sugar will do to harm your body. Let me know what you think about this article!

Sugar Free Shopping List  This is a list of things to buy that are sugar free and there are also a few snack  ideas and things like that.

Sugar Addicts Listen Up! Here are a few tips and tricks for the sugar addicts out there who are ready to leave a sugar-high diet in the past! Let me know if they are helpful.

Pinterest is also a great place to find recipes and snack ideas that are sugar free. I have found so many and a few of them I have shared with you on my blog. Be sure to check back for more recipes soon!

  Like I said, my family is trying to get rid of sugar for good, but its hard. I'm sure you will find that to be true if you take the plunge. We often have to go without things that we really enjoy. A few months ago I liked nothing better than a nice cold Coke-A-Cola or Sprite, but I decided to play a game when I started my healthy adventure. How long could I go without a soda? It started with a few days, then weeks and now, I can't remember the last time I had a sugary soda. I can honestly say that I don't even like the taste of soda anymore. Now, when I need a fizzy fix I head to the fridge to get a ever present bubbly-water. Here is the brand my family loves: La Croix. I am trying to get the rest of my family completely off soda, and we are getting there! Let me know how long you can go without a soda!

I hope this post encourages you to start and have a sugar free diet and to help others as well! Spread the word about the truth about sugar and let me know some of the things you are doing to get off of sugar!

Keep it Healthy and Safe!
H.Banana

Quick and Easy Sweet Potato

I love sweet potatoes but if I want to have one for lunch, I have to plan it out at breakfast so they are done by lunch time! Not anymore though! With this new recipe, that I found on Pinterest, I can have a sweet potato at short notice! For the original recipe, see my recipe page.

You will need:
 1 potato per serving
Butter
Parmesan Cheese(Shredded)
Cinnamon
Honey
Salt and Pepper

To start with, wash and dry your potatoes and use a fork to poke holes in them. Place them in a paper plate and microwave them for about 10 minutes (If your potatoes are smaller you might not need that long. I did two at a time and they took about 12-13 minutes)

When the potatoes are soft to the touch, take them out of the microwave. Slice them in half and then make little slits along the cut side. Don't cut all the way down though, just half way.

Cut up the butter into little squares.

Add them to the tops of the potatoes

Now, decide whether you want to do cheese or cinnamon. If cinnamon, add cinnamon and honey to the potatoes. If cheese, add salt and pepper along with the cheese to the potatoes.

I did some of both. Now, set your oven to broil and place the potatoes in the oven for 5-8 minutes or until the cheese is melted and the butter and cinnamon start to bubble. Take them out and allow them to cool for a bit before trying to eat them!

They smelled so good at this point!

Place them on a plate and enjoy!

I made these for my family for lunch and we all loved them! My personal favorite was the cheese one but the cinnamon/honey ones were really tasty too! If you try these let me know what you think!

Keep it Healthy and Safe!

H.Banana

Get Ready for Ski/Snowboarding Season

Sure, it is still fall right now, but its never to early to start getting ready for the ski/snowboarding season. If you are planning to go to the slopes this year, or you just want to get in shape for winter, Listen Up!
My family and I are going on a ski trip this holiday season, and I don't want to come off the slopes sore, so I am going to start getting ready them now! I have been searching Pinterest for a while now, and I have found several workout and tips for getting ready for the ski/snowboarding season. Here are a few of them:

Yoga for Snowboarding

Exercises Every Snow Boarder Should Do

Get ready for the ski season

And lastly my favorite : Prepare for the winter ski season

I will be trying Snowboarding for the first time this year, and I'm super excited. Have you ever snowboarded? Which do you like better, snowboarding or skiing? Let me know!

I believe that its important to be in good shape for any sport to avoid injury and soreness. I hope that these workouts keep me from getting too sore, and help me preform better on the slopes! Sometimes I just do the exercises alone (Depends on which ones) and sometimes I pair them with a cardio session or something like that! Remember to have fun with it, Stay Safe and within you abilities, and that progress is progress no matter how small or big!

Keep it Healthy and Safe, and let me know if you found this post helpful!
H.Banana

Coffee Cake in a Mug

Some times I get the cravings for something sweet, but I don't all ways have time to make a whole batch of something, so why not make a single serving in a mug??!
This recipe I found on Pinterest, and for the link to the website see my recipes page.

Ingredients:
1tbsp butter softened but not melted

 1tbsp truvia

 1 egg

 1/8 tsp baking powder

 A few drops of vanilla

 2tbsp almond milk or heavy cream

 1/4 cup almond flour
(I added a dash of cinnamon to mine)

For the topping:

1tbsp butter softened

 1tsp truvia

 2tbsp almond flour

 Dash of cinnamon

Cream the butter and Truvia together in your mug. Then add the egg and mix well.

Add the rest of the ingredients  (except for the ingredients for the topping) and mix it all together.

Now, mix up the topping.

Add the topping to the top of the mix and pop it in the microwave. The recipe called for 1 and a half minutes but I had to add another minute.

I must say that it doesn't look anything like the picture on the website, but I have never made a mug recipe and it turn out exactly the same.
My little brother loved this little coffee cake! He kept asking for more!

Let me know what you think it you try this recipe!

Keep it healthy and Safe!
H.Banana

Fitness Fashion

Work out clothes and gear are great motivations to work out and stay active! I love getting new work out clothes and then working out in them! Here are my favorite items and brands!

Staring at the bottom with shoes!

You need a good pair or tennis shoes no matter what you are doing! I got mine at www.academy.com and they are Nikes( Academy ). I've had them a few months and I have loved them since day one! If you have a pair of tennis-shoes you love, let me know!
Its important to have a good shoes, so don't be afraid to pay a little extra for them, as long as you are getting what you pay for. Here are a few to look into.

For Training - Training
For Training-  Training
For Running - Running
For Running - Running
Don't just pick a shoe and go, or take my word on it. Do your research, as your friends and find the shoes that is just right for you and your activities. Remember, comfort over style!

Next is sock! I never work out with out socks on because I hate stinking sweaty feet and shoes! Find a pair of socks that are for athletics and make sure they breath well.

Now on to pants/ leggings. In the colder months of the year, if you are going to workout or run outside you are going to want to bundle up a little bit. I don't wear leggings much, but here are a few that I do wear.

This pair from Athleta is great! I love them because there is a little skirt built into I feel a bit more modest. Plus, they are really soft!
Another pair are these from Oldnavy are nice because they are capris and work great for the fall and spring time.
As for pants I usually get them from Target and Old Navy. Most of them aren't even athletic-wear either. You don't have to spend a ton of money on workout clothes, just go for whats comfortable and meet your needs.

Shorts come next. I own several pairs and once again they are mainly from Target and Old Navy. I tend to like longer shorts, but shorter ones are nice for Summer. Here are a few that I have and like:

These from Target
And these, also from Target

Now, we get to Sports Bras. I cannot stress enough how important it is to have a good sports bra. If you have a good one you will enjoy your workout so much better than if you didn't. Here are a few that I like;
This one from Target
This one, also from Target
Another one, this one from Academy

Now we come to a space between bras and shirts, so we combine them! I don't own one of these (Yet!) but I can't wait until I do!
Here is one from Target
Another one from Athleta

Okay, now we come to the tops! I love working out in anything from a tank top to long sleeves! You can really get creative and have fun with this part of the outfit! Here are a few of my favorites!

Athleta , Old Navy , Old Navy , Old Navy

Now, Jackets. I don't tend to wear a lot of jacket when I workout, mainly because when its that cold I workout inside! Let me know if you have a favorite workout jacket though!

Extras:
A few extras I like to have when I work out are as follows (I won't give you links because you can find these tons of places!)
Ear Buds (Why? Music of course!)
Head Band. (The fabric kinds are best to help keep hair out of your face)
Pony Tails (You never know when you might need to tie your hair back! I always have a few with me)
Chap-stick. (No one liked dry, cracked lips!)

So that's about it for my Fitness Fashion. If I have left anything out, please let me know! Also, if you have a favorite workout must have, let me know!

Keep it healthy and Safe!
H.Banana

Summer in a Smoothie!

Yes, the weather is getting colder here, and for the most part I love it , but every now and then I miss the warm sunshine of summer! So, I made a recipe for a delicious and refreshing smoothie to soothe my craving for summer!

Ingredients:
1 cup of frozen fruit ( I like to use a mix of strawberries and peaches or pineapple)
2 tbsp. Lemon or Lime juice
1 packet of Truvia (Optional)
1/4 of a ripe banana
Ice ( I added about 1/2 a cup or so, but go to your own taste with the ice)
1/4 cup coconut water.

The first step is to put your fruit and lemon juice together in a bowl and microwave, yes microwave, your fruit until it begins to juice. You don't want to warm your fruit, just juice is a bit. Mine took about a minute.

Add the banana to the blender along with the juiced fruit and blend until smooth.

On a side note: I love this blender!! <3 ( Its a Ninja, just so you know!)

Now its time to add the Truvia (If using), Ice and Coconut water. The reason I put the Truiva as optional is because the banana make this smoothie plenty sweet on its own. The Truvia is just to add extra sweetness.

Blend this up until smooth and yummy!

Give is a stir if needed and add a straw! Sipping this reminds me of the beach...sunshine.... well, Summer all together!

I love this smoothie, and I hope that you do too! Please let me know of you tried this recipe and what you thought about it!

My family loved this smoothie as well. I made one for my 21 month old brother and he drank it down so fast, I was amazed and after he wanted more! This smoothie is great for a nice refresher during the day, I like to have it after a work out, or even in the morning(Which is when I had it today!)

Keep it Healthy and Safe!

H.Banana

Apple Chompers!

In my last post I said that Apple Chompers were a great and healthy Halloween Treat! I thought I would do a more step by step with pictures to show you more of how they look!


Ingredients:
Red Apple - One small apple made 7 'chompers' for us.

Peanut Butter or Almond butter (Make sure that its chilled and not runny!)

Marshmallows, Nuts or anything you want to make the 'teeth'
   We used a mixture of marshmallows, sliced almonds and cashews. Of all the things we used, I would have to say that the marshmallows worked best.

Wash and dry your apple and place it on a cutting board.

Slice the apples. Make sure the slices are more or less the same size.

 
   Now, take a spoonful of peanut or almond butter and spread some on one side of a slice.

 Place your teeth towards the skin part of the apple and press gently.

 Take another slice and spread peanut or almond butter on one side and place the 'sticky' side of the apple on top of the 'teeth' on the other slice.

We had to use tooth-picks to old them in place, at least until the peanut or almond butter set.

 

Here is one of the finished products! They are so cute and Halloween-ish too! I love how they are festive yet still on the healthy side!

My little sister, Bella, is very proud of the Apple Chompers. She was a great help in making them.

  Let me know what you think about these Halloween treats, and if you try them yourself, let me know! If you want the link to the website were I found this idea, you can see my last post about Halloween treats.

Keep it healthy and Safe!
H.Banana

 

Halloween Candy

   Halloween is almost here and you might be looking forward to eating all of your favorite Halloween candy. But what about being healthy?  I found a few tips for staying on the healthy side of things during Halloween and still enjoy some of your favorite treats!

How much to eat?
 So you still want to eat your candy-corn, M&M's, Snickers, Almond Joys, or Caramels, but you still want to watch your calories. Here are a few examples of 100 calories of different candies.

29 M&M's = 99 calories
4 Three Musketeers Minis  = 97 calories
1 Butter-Finger = 96 calories
4 Milk Chocolate Hershey Kisses = 89 calories
2 Mini Reese's Peanut Butter cups = 86 calories
4 Tootsie Roll Midgees = 93 Calories
2 Snickers Bar Minis = 85 calories
2 Twix Bar Minis = 85 calories
1 Lindor Milk Chocolate Truffle = 79 calories
2 Milky Way's Minis = 79 calories
1.5 Crunch Bars =  75 calories
1 Kit Kat Bar = 70 calories
This information came from dailyburn.com

Now, what about avoiding those, not-so-good-for-you candies, and stick to some healthier options?
Here are a few I recommend.

1. I've already done a Healthy Almond Joy recipe, you can see that here - Almond Joys
2. Clementine Pumpkins!
     Making these adorable snacks is so easy! Peel a clementine and stick a little piece of celery in the top of the 'pumpkin'. Make as many as you like, they are great for kids!
3. Booo-nanas!
   To make these yummy treats, take a banana and peel, cut in half. Stick a popsicle stick, or cake-pop stick in the flat end of the banana. Cover the banana in peanut butter or almond butter and then roll in chopped pecans, coconut flakes or chopped up chocolate chips! then take a chocolate chips, raisin or anything that will make good 'eyes' for you Boo-Nanas, and use a bit of peanut butter or melted chocolate to stick the 'eyes' on. Enjoy!
3. Apple Chompers!
     Theses treats are so cute! Slice a red apple into slices and spread peanut butter on one half of two slices. Place anything from peanuts, marshmallows, banana cubes, or yogurt-covered raisins to make the 'teeth' on one half then place the other half on top and enjoy!

Well those are just a few of the many healthy treats to make this Halloween! Stay tuned because I might me posting some more healthy Halloween treats soon!

Here are the links to the websites were I found these cool treats!

onelittleproject.com -  Clementine Pumpkins and Boo-Nanas (I add to the Boo- Nanas a bit, but this website gave we the idea!)

www.allthecooks.com - Apple Chompers (I used Peanut butter instead of jam)

I hope you enjoyed these ideas, and be on the look out for more Halloween treats. I will be posting a more step by step post on the Boo- Nanas and Apple Chompers soon, so be on the look out for those too!
Keep it healthy and safe!
H. Banana