Super easy lactation bars

Hello friends,

I want to share with you this quick and easy lactation bar recipe.  If you are a breastfeeding mother,  you know it can be hard to get hold of food.  So food that can be eaten with one hand is even more welcome!

You will need: 

100g of dates soaked in 1 cup boiling water
100g Nut butter of choice  ( I used almond butter)

Blend these 3 ingredients in a food processor until smooth
Add 200g raw oats and 20g chia seeds.

I also added a handful of dried cranberries.

Mix well and press into a lined baking tray.  Choc chips for decoration ...lol

You can add chopped nuts to this recipe, I've done it before.  Just keep in mind, everything you add will bump calories.

Leave in the freezer until it is set and cut into bars.  Enjoy!

Roasted butternut and tuna quiche

Hello friends,

To celebrate the fact that I once again have uncapped wifi (can I get a whoop whoop) , I decided to blow some life back into my blog again.

Since changing jobs, I have more time available for myself once again.  It truly is amazing and also a blessing to be able to do what I love so much.  The health and fitness industry is a great passion for me and definitely the path I would like to follow in life.

Pre-heat your oven to 180 deg.

Mix together ( in no particular order)
200g pre-oven roasted butternut.  Chopped in cubes
Half of a chopped onion
100g chopped green bell pepper
1 medium chopped tomato
2 cans of tuna (drained)
2 whole eggs
150g egg whites
1 Tablespoon mustard

Salt and pepper to taste

Pour in a oven dish and top with 75g grated medium fat cheese.

Bake for 30-40 minutes or until a toothpick comes out clean.

Makes 4 servings.

Macros per serving:
207 Calories
Fat 9.7
Protein 26.4
Carbs 8.8  (2g Fiber)

Making the change ....

Hello Friends, 

We have a heavy topic today. lol.... 

When you decide to take control over your life, regarding training and your meals, make sure you do it for the right reasons.  As much as we want to look and feel good, you have to take care of the inside as well. 
After all, a healthy body houses a healthy mind. 

Make sure you have GOALS.  Make sure they are realistic.  It is easier working toward something if you have a goal. 

Learn what your emotional triggers a

re! The key to breaking bad habits like overeating, is to identify the things that are making you feel low or stressed. Learn how to pinpoint your emotional triggers and establish healthy habits for life.

Change your attitude! Your self-image plays a huge role in your success on this program. I want you to start thinking, "Why not me?" You deserve to be healthy and happy just like everyone else. It's time to change your attitude and your inner dialogue.

Learn more about yourself! Are you proactive or reactive? Where do you fall on the self-love scale? We all need to focus on ourselves sometimes.

“Of course motivation is not permanent. But then, neither is bathing; but it is something you should do on a regular basis.” 
― Zig Ziglar

Smoked trout frittata

Hello my Friends, 

Can you believe that I am already sitting here cuddled up in my blanket in front of the heater.  Haha! Barely winter.  I'm such a baby! 

I made the most delicious frittata, and its something I can grab on the go, which is how most things must be nowadays for me. 

Pre-heat oven to 200deg.

In whatever it is you choose to bake it in, just mix a chopped red onion with 200g egg white and fine fresh coriander. 

Place smoked trout ribbons over the egg mixture ( I used 100g)

Break 2 eggs open on top, on opposite sides.  I want 2 servings, so I used 2.  You can adjust to how much you want.  

Bake until the egg is cooked to your preference. 

Bon Ap! 

Baked apple and coconut milk

Good  morning,

Hope everyone is doing great and ready for the new year?  I sure am!  This is going to be a good one.  I have so many plans and dreams and ambitions and not shy to act on them !

I returned yesterday from a lovely visit at my parents on the farm.  They live in a little house between the mountains.  It is absolutely medicine to the soul to wake up there in the  morning.  There you realize that there is something so much bigger than you in this universe.  Anyway.....

I put a little twist on my normal apple compote.  Cut your apples into quarters, sprinkle with cinnamon, ginger, nutmeg and cloves.  Bake in the oven until soft.  Bathe in coconut milk when cooked.

Normally I would eat my compote with almonds, so I only swapped the nuts for the milk.  This is like dessert.  I highly recommend!

Also this is a paleo as you can get.  I am getting good at complying to Paleo now. (Said after doing one decent meal ....lol)