Berry Lemon Muffins

I know, these aren't the greatest looking muffins ever, but they are delicious all the same! The muffins are the perfect blend of the tartness of the berries and the sourness of the lemon! They are perfectly moist and delicious!

Ingredients:
1 cup Coconut Flour
1 Tbs. Chia Seeds
1 Tsp. Baking Powder
1/2 Tsp. Lemon Zest
Pinch of Salt
3 Eggs
1/3 Cup Coconut Oil
1/3 Cup Honey
1/4 Cup Lemon Juice
1 Cup Coconut Milk
1 Cup Frozen Berries

Start by whisking together the dry ingredients. Make sure that the Baking Soda doesn't clump up.

Next, beat the eggs and add to the bowl along with the lemon juice and coconut milk. Make sure to mix well!
Heat the coconut oil and honey together in the microwave and mix into batter.
Then fold in the frozen berries. The more you mix this the more color will come out of the berries, so keep this in mind! If you want a purple-ish batter like I did, mix fairly well. If you want to keep the colors separate, just fold to combine.

Grease a muffin tin and then scoop the batter into the molds. These muffins don't rise too much, so fill them fairly full.

Bake at 350 F for 30-35 mins. They smell so good while baking!

Once they are baked, let cool for 5 minutes before removing from the pan and allowing to cool completely.

They are just simply delicious! A perfect spring and summer breakfast, snack or even dessert! I love how the berries just burst when you bite into them!

So, even if they aren't beautiful in looks, they really pack some yummy flavors!


Please share this post and this blog with your friends and family to spread the love of healthy living!
You can follow the blog via email, Google, Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Stay tuned for more healthy post every Monday and Friday!

Keep healthy and Safe!
H. Banana

Portion Control and Making a Balanced Plate

 It is a no-brainer than too much of unhealthy food isn't good for you, but too much of healthy food can act in the same way! Practicing portion control and learning how to balance your plate is important to achieving your goals as well as maintaining a healthy body!

Portion Control
 Let's start with portion control. This is something that should be practiced every time you go to eat anything! The only thing that portion control doesn't really apply to is water, which you can't really have too much of anyways!

I found a great picture on this website, The Skinny Confidential  , That explains portion control really well!

Your portion size for rice, pastas, fruits and veggies is the size of your fist. So, next time you are serving up some rice, pasta or fruit and veg, check your portion size by simply making a fist!

Next on the list is meat, fish and poultry. This should be measured by the size of your palm.

Nuts, raisins, and other dried fruits should be measured by handfuls. One handful equals one serving. This is a great tip, because most people( including myself!) tend to over eat on these types of foods!

Chips, popped corn, pretzels and other snacks of the like, are measured by handfuls as well. Two handfuls equals one serving!

Peanut Butter, nut butters, and hard cheeses are measured by the size of your thumb. This is another great tip because it is so easy to over eat these foods!

Finally, cooking oils, Mayo, butter and sugars should be measured by the tip of your thumb. As you can tell, these are foods that you shouldn't consume a whole lot of!

What I love about these portion control tips is that they are all portable! You have your hands with you always, so you have to excuse not to use them to portion your food correctly!

Making a Balanced Plate
Balancing out your plate is just as important as portion control. Having the right balance of carbs, proteins, sugars and so on will help you stay healthy and achieve your goals!
OneMedical as a great picture, showing a balanced plate!

Let's start with the biggest portion of the plate. 1/2 of your plate should be filled with leafy greens and a variety of veggies and/or fruit. Try and chose something new or different every meal to keep your body and mind guessing! Here are a few quick suggestions!
Swiss Chard, Bok Choy, Sugar Snap Peas, Broccoli, Kale, Spinach, Lettuce, Squash, Radishes, or a blend of several veggies!  They can be eaten raw, steamed, sautéed, or grilled! I like to eat these first, so I fill up on veggies and fruit so I am less likely to over eat!

Next comes the grains! You should fill no more than 1/4 of your plate with grains or legumes.  They should be rich in fiber to help you feel full longer. Here are a few suggestions!
Brown Rice, Quinoa, Kidney Beans, Whole Wheat Bread, Black or Navy Beans, or Lentils!

Protein time! Like the grains, only 1/4 of your plate should be filled with your protein. Use your portion control skills to chose a palm sized piece of meat, fish or poultry!
Fish, Lean,grass-fed meat, and eggs are good choices and for the vegetarians out there, Beans and Rice, Edamame or Tempeh are good choices as well!

As well as having your plate 1/2 fruit or veg, 1/4 whole grains and 1/4 protein, you should also include a portion controlled amount of healthy fats like oils, nuts, or avocados. You can sauté your veggies with an oil like Olive Oil or Coconut Oil, add nuts to your salad or rice, and avocados are, in my opinion, good on everything!
 Have fun with it, and mix it up! Don't just have the same thing every day, because you'll get bored and you will be less likely to stick with it! Another great tip is to try something new every week! Go to the grocery store or Farmer's Market and pick out something you've never tried before! This will help you expand your palate!

I hope these tips will help you portion and balance your food! If you enjoyed this post, please share these tips with your friends and family to spread the love of healthy living!

Please share my blog, follow by email and/or via Google, follow on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Stay tuned for more healthy post every Monday and Friday!

Keep Healthy and Safe!
H. Banana

I Moved!

My life has changed quite a bit these past few weeks! Some of the changes are exciting, some bittersweet and others are going to take some getting used to!

 

A few weeks ago we got a contract to sell our 30 acres+ house. We had been trying to sell for about a year and a half, so to finally have a serious offer was exciting! After we accepted the offer, we starting packing. It wasn't until we starting packing that we realized how much stuff we had! We took countless loads to Goodwill and a local thrift shop!

 

As we got closer to the moving date, I realized more and more how much I was going to miss our home and land.

 

Our blueberry bushes were loaded this year, and we would miss picking them!

Our fruit tress promised to have a great yield this year!

 

I was going to miss having the garden to pick fresh veggies from!

 

 

Even though I was sad to leave our old home, I was excited for the changes ahead! On moving week, we rent a U-Haul truck and, with help from some friends and family, we loaded it full with things to take to our new house!

 

My little brother was quite impressed with the dinosaur on the side of the truck!

I'm not sure we could fit one more thing on that truck! After we had loaded the truck, we spent a few nights in our empty house to do some last minute cleaning.

I was kind of fun, camping out in my room, but I missed my bed!

 

Finally, on Moving Day, we loaded up in our vehicles( A U-Haul and a suburban pulling my Dad's FJ Cruiser) and left our old house! It was sad to know that we were leaving that house for the last time, but exciting to know what was ahead!

When we got to our new house, it was raining! Thankfully we had some great help and we got the truck unloaded in under two hours!

 

Our new dining room was full of boxes!

I was glad to sleep in my bed again! So much better than the floor!

 

One of the first things I unpacked were the coffee and tea pots! Gotta have my coffee in the mornings!

 

Mom even took some plants from the garden with us! We now have tomato plants, raspberry bush and some basil in pots!

 

My view went from a pond, some trees and space to houses, neighbors, and empty lots!

 

We bought a house outside Nashville, TN in a nice neighborhood. I haven't lived in a neighborhood for a while, so it will take some getting used to!

 

Now that we have moved, we are closer to a lot of things like shopping, groceries, and so on. Before we lived 45 mins to anything and now we can be to a Lowe's in under 10 mins! Its crazy :)

Also, we will get to spend more time together as a family since my Dad has to be in Nashville for work quite a bit and before he was travelling back and forth and now he can come home at night!

 

We still have a few boxes to unpack, beds to put together and organizing to do, but we have officially  moved in and are adjusting to suburban life! Hopefully now that we are more or less settled, I can get back to regular healthy lifestyle posts!

 

Please follow the blog, share it with a friend, follow on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett!

Stay tuned for more post, coming soon!

 

Keep healthy and SAFE!

H.Banana

 

Almond Joy Cookies

Almond Joys are a wonderful blend of almonds, coconut and chocolate! Those flavors seem to go so well with each other, like a match made in heaven! My family is a fan of Almond Joys, so when I made these healthy Almond Joy inspired cookies, you better believe they went over well!

They are so delicious, you won't believe they are made without refined flour, butter, refined sugar or eggs! These cookies are the perfect thing to make to satisfy a sweet tooth and stay on the healthy side!

So, let's get into making these Healthy Almond Joy Cookies!

Ingredients:
2 cups Almond Flour
3/4 cups Coconut Flour
1/4 cup Shredded Unsweetened Coconut Flakes
1/4 cup Sliced Almonds
1/4 cup Cocoa Powder
1 tsp Baking Powder
1 tsp Baking Soda
1/4 tsp Salt
1 tsp Vanilla
6 tbs Honey
1/2 cup Coconut Oil - Melted
1 tsp Almond Extract

Start by mixing together the dry ingredients( all but the cocoa powder) until its lump free.

Then add the wet ingredients and mix well until it becomes a sticky dough.

Next add in the cocoa powder and mix it in. I kept mine marbled but you can mix it together fully if you want. I just like the look of the marble!

 

Grease a baking sheet and roll tablespoon sized balls of the cookie dough and place them on the sheet. Press the dough balls down a bit, because they won't spread a whole lot.

 

Heat oven to 375 F and bake for 10-12 mins or until they start to go golden. They smelled so amazing while they were baking!

Remove them from the baking sheet and let them cool a bit before enjoying! I loved these cookies so much and my family did as well! We ate them for a mid afternoon snack!

I also think they look really cool and pretty with the marbled effect!

Let me know if you try these cookies and how you liked them! Also, share this post with a friend! Follow the blog to stay up to date on all my post! You can follow the blog on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Keep Healthy and Safe!
H. Banana

Healthy Habits

Habits take 21 days to make or break them. Creating healthy habits is a great way to make healthy living effortless!

I have a few habits(good and bad!) and I'm sure we all do! Having healthy habits make it easier to have a healthy lifestyle! After 21 days or so, it becomes like second nature! Here are a few habits that we should all create to make living healthy easier!

1.  Keep a Journal. Maybe you aren't the diary/journal type, and that's okay! Just get a note book and spend a few minutes every night writing down what you did, what you ate and how you felt during the day. This is a great way to keep track of what works for you and what doesn't!

2. Bedtime Routine! Having a bedtime routine helps your body calm down to go to sleep. Start a hour before going to bed by turning off the electronics, maybe read a 'real' book instead. Drinking something warm is great too! If you are going to keep a journal, add that to your bedtime routine.

3. Breakfast! Always eat breakfast within 30 to a hour from waking up! This keeps your metabolism up and running! Breakfast should be the most important, nutritious and filling meals since its the first meal you eat after fasting for at least hours over night! Also, eating breakfast helps you get going in the morning and keeps you from wanting to snack all morning long!

4. Water! Chugging water throughout the day is such a great habit to make! I try so hard to drink a lot of water, but it's still a working progress for me! I like to keep a full water bottle of cup near me so that whenever I see it, I am reminded to take a drink!

5. Keep Fruit and Veggies on Hand! Having fruit and veggies in your fridge is great when cooking at home! I love to just grab several veggies to add to a dish! Not only does this bulk the dish up,  but adds nutritional benefits as well!

6. Stay Active! Being active is so important to a healthy body! Getting 30 minutes of activity is plenty to maintain a healthy body, and it doesn't have to happen in the gym! A brisk walk, playing with the kids, walking the dog or even working in the garden is a perfect form of exercise!

7. Practice Portion Control! This is so hard for me! But, having balanced portions ensures that you don't over eat and become too stuffed! Start with having a little bit so that if you want more later, you can!

8.  More Veggies and Fruit/Less Meat and Carbs. You see Low-Carb, Low-Fat and No-Carb and No-Fat diets out there, but that isn't what I mean. What I mean is, the majority of you plate should be filled with veggies and then rest with your meats and carbs! This also helps out the pocket book!

9.  Cook at Home. I say this a lot, I know, but that is because it really is so important! Cooking at home ensure that you know exactly what goes into your meal, how big the portions are and how balanced the plates are!

10. Keep Snacks with you. Having healthy options for snacks with you and easy to grab during the day keeps you from grabbing the less-healthy options. I like to carry nuts, apples or pears, or a home-made trail mix with me when I am out and about!

These are just a few habits that can make a healthy lifestyle easier. Of course you will create your own and I would love for you to share those with me! You can do that in the comments section here, and on Twitter @ Spinachisgood ! Also follow the blog and follow on Twitter and Pinterest @ Hannah Plunkett!

I hope you can use these tips to become a healthier version of you! Please share this blog with a friend and check back often for more post about all things healthy!

Keep healthy and safe!
H. Banana

Spring + Summer Skin Care Tips

Everyone wants to have beautiful, bright, youthful-looking skin! Taking good care of your skin ensures that your skin is looking it's best all the time!

Your skin is your largest organ, so naturally you want to take really good care of it! During the spring and summer months your skin can really take a beating. Knowing how to take care of your skin during these warm-weather months can help you have beautiful skin year round!

 

 

How do you build the perfect spring and summer skin care routine? Most of it is done by trial and error and learning what works for you. Everyone has different skin, so what works for one person might not work for you!

During the warmer weather months your skin takes a beating from the elements, so skin care is super important! Here are a few tips and tricks that I hope will help you take care of your skin and build a perfect-for-you skin care routine!

1.  Clean your skin! Cleansing your skin is important to remove dirt, dust and dead skin cells that have built up. You can do this several different ways like cleansing wipes, washes, bars, soaps...etc. Try to go for organic and chemical free since those will be more gentle for your skin!

2. Moisturize! After cleaning your skin you have removed the natural oils that give your skin moisture, so you need to add that moisture back! Body lotions, face lotions, body bars, lotion bars and body creams are a great way do to this! Again I recommend organic and chemical free moisturizers.

3. Sunscreen! The sun can tear your skin up! Yes, I know its nice to have a good tan during the summer, but it isn't worth it to have wrinkles, sun spots and even skin cancer later in life! Use at least a SPF 15 for everyday use and SPF 30-50 for spending the day out in the sun. You can use lotion with sunscreen in it, sun blocks, and sun block oils to protect your skin from the harsh sun rays! Organic and chemical free brands are great!

4. Exfoliate. Exfoliating is to remove the dead skin cells that build up on your skin to reveal the bright, smooth skin underneath! It can be done many different ways including a body brush, facial and body scrubs like my Amazing Body Scrub . Exfoliate your skin about once a week to maintain bright and smooth skin!

5. Hydrate! Drinking lots of water is important to having a healthy body as well as healthy, bright and clear skin!

6.  Limit time in the sun. I know it feels great to lay out and soak up the sun, but you need to put a limit on it! Use sunscreen and wear sunglasses and a large hat to protect your skin. The morning and mid-day sun is the harshest, so try not to stay out too long during that part of the day and make sure to spend time in the shade!

7.  Stay away from harsh chemical! Chemicals are not good for your skin, yet you find them everywhere! They are found in most pool water, sun-blocks, skin care products and more! Use organic and chemical free products whenever you can to keep you skin healthy!

 

Here are a few brand that I use every day and that I highly recommend!

 Desert Essence - I use their face wipes, face lotions and body scrubs and I love them!

Burts Bees - I use everything from lotion, hair care and lip balms from this brand!

At Last Naturals  - I love the face lotion from this brand!

and of course home made skin care products like body creams and scrubs are great too!

 

I hope I have given you a few tips to help you keep you skin looking healthy this spring and summer! Remember that what works for some people might not work for others, so try different things and learn what works for you!

Please share this blog with a friend and check back often for more post on all things healthy!

 

Follow the blog here and on Twitter @ Spinachisgood and on Pinterest @ Hannah Plunkett

 

Keep healthy and safe!

H. Banana

Clean Eating

Having a clean diet is a sure way to have a healthy body! A clean diet is, in my opinion, the best way to eat a healthy, balanced diet!

  What does it mean to eat clean? To eat clean is simply to eat foods that aren't highly processed or sprayed with chemicals, free of refined flour and sugars and saturated and trans fat. Sugar loaded drinks like sodas and juices, along with high-calorie foods with little or no nutritional value are to be avoided.  Instead you eat 6 meals a day (Three small snacks and three medium sized meals), always eat breakfast, eat foods that contain healthy fats, proteins and carbs, rely on fruits and veggies for fiber, vitamins and enzymes, drink plenty of water and practice portion control!

Eating clean isn't really a 'diet' with an end date. Its a complete lifestyle change! It needs to be done gradually so you can get used to the changes that will happen when you change to a cleaner way of eating. There aren't really 'rules' to follow, just use common sense and remember a few key things!

Key Things to Clean Eating:
- Buy Organic, Locally Grown and Non-Sprayed fruits and veggies whenever you can
- Avoid processed and packaged foods
- Cook at home whenever you can
- Buy Organic and Non-GMO whenever you can
- Drinks lots of Water!
- Stay away from Refined sugars and flours
- Practice Portion Control
- Have three balanced meals a day with three light snacks throughout the day

So, now that you know the basics, how do you get started? How do you start to convert to a cleaner diet?  Well, like I said earlier, it is best to do it gradually. I suggest starting by cleaning out your fridge and pantry of the foods that aren't 'clean'. Then, start practicing portion control and a balanced plate. Next, find out where you can buy organic, Non-GMO, locally grown, etc. foods. A farmer's market can be a great place to go as well! Make small changes in your meals at first. Start by cutting out sodas and juices one week, then the next week cut out processed sugars and carbs. The next week maybe start cooking and pre-making your meals and always remember to drink a lot of water! Go at your own speed and make the changes in the order that works for you!

 

To make eat clean easier, I want to share with you a few tips and tricks to eating clean and having a healthy lifestyle!

 

Always eat breakfast! When you wake up, your body has been without food for at least eight hours, so you need to eat!

Try to not eat within an hour of going to bed. While you sleep your body does some cleaning and detoxing that can't really be done if there is a ton of food in your stomach.

Eat snacks. Eating small snacks in between meals keeps you metabolism going.

Fill up on fruits and veggies. Not only to they contain great nutritional value, but they are low in calories!

Cook at home. I can't stress this enough! Making your own meals is the best way to know exactly what goes into your food! For those who don't have a ton of time, pre-make your meals a head of time!

Always keep a snack with you. Having an apple, handful of nuts, or any other healthy snack on hand is a great way to keep you from eating the unhealthy un-'clean' foods.

Always serve veggies with a meal. Having a salad, sautéed veggies, or raw veggies with a meal makes the meal more filling without being too calorie dense.

Go with what works for you. Don't feel like you have to follow every clean eating rule out there! You will find ways that work for you and some that don't! Remember, its a lifestyle change, so you have time to grow used to it and make it perfect for your life!

 

 

You can find plenty of healthy and clean recipes here on my blog! There are recipes for breakfast like, Chocolate and Peanut Butter Muffins , Smoothies  , and Pumpkin Muffins  . Recipes of Lunch and Dinner like Oven Roasted Peppers and Onions and Honey Roasted Carrots . Also there are tons of dessert and snack recipes like, Guacamole  , Cherry and Chocolate Icecream  , and Frozen Hot Chocolate  ! Look around and let me know which one you like best!

I hope this post helps you and encourages you to convert to a cleaner way of eating and living! Follow the blog for more healthy post! Also, follow the blog on Twitter @ Spinachisgood and on Pinterest @ Hannah Plunkett

Thank you for visiting my blog and please check back for more post on all things healthy, and share with a friend!

Keep healthy and Safe!
H. Banana