Quinoa Coconut Granola Bars

EVEN KIDS NEED HEALTHY TREAT OPTIONS:))

( My son thinks I could make money with these;) lol)

1 cup uncooked quinoa

1 cup gluten free- wheat free oats

1/2 cup unsweetened coconut

1 cup combination nuts and dried fruit

(I used mix of dried blueberries, dried papaya, raw almonds and raw cashews)

1/4 cup raw shelled hemp seeds

2 tbsp chia seeds or flax seeds 

1/4 tsp Himilayan salt

1 tbsp coconut oil

3/4 cup raw organic honey

1/2 cup raw almond butter

3 tbsp coconut palm sugar 

Optional:

1 cup dark chocolate chips

1 tbsp coconut oil 

1.  Preheat oven to 350 F

2. Grease 9X13 glass dish.  Spread oats and quinoa on cookie sheet and toast in oven 8 minutes.

3. Return mix to large bowl and add coconut, nuts, dried fruit, hemp seeds, chia or flax.

4.  In medium saucepan combine salt, raw almond butter, honey, oil and sugar.  Bring to a boil over medium heat and immediately remove.  

5.  Pour sauce mixture over oat mixture and combine until dry ingredients are evenly cooked.  Pour into baking dish.  Press mix down into pan.

6.  Bake 20 minutes.  Let cool at least two hours.

( I cut mine about an hour into cooling.  Would have been much more difficult to cut when hardened fully!)

Note:  if you choose to top with chocolate heat the chips and coconut oil together until melted over low heat.  Dip one side of granola bar into chocolate, then place on wax paper chocolate side up.  Put in fridge until set.

Note: to make these school friendly ie: nut free... Substitute the raw almond butter for organic tahini or pumpkin seed butter... And the nuts for seeds like pumpkin and sunflower.  When I called the school they are nut free not seed free.  Will try this next time:)

Run with me! Session 2 week 1

Tomorrow is session two for week 1.  This week is getting your body ready for the weeks to come.  Is anyone doing this program with me from anywhere else?  If so leave a comment and let us know how you are making out:) I will run in the morning as this works best for me.  Pick the time that works best for you and get er done!

Here is the work out 

Time: 28 minute

Warm up: walk slow and easy 5 minutes

Run: 1 minute Walk: 2 minutes.  Do this 6 times

Cool-down: Walk slow and easy 5 minutes

Don't forget the ever important stretch after at least 5-10 minutes! 

Have fun!!

A little present above for myself to time my intervals:) happy early Mother's Day;)

Learn to Run session 1 day 1 for tomorrow

You've got this!  Up and at it tomorrow for day 1 of this new challenge:)

For me I will run at 830 am. Rain or shine!  A sports watch can help you time your walk/run segments.  

Session 1 week 1

Duration 34 minutes

Warm up: walk slow and easy 5 minutes

Run 1 minute.  Walk 2 minutes.  Do this 8 times.

Cool down: walk slow and easy 5 minutes

Stretch 

Note: the most important thing to remember is that speed is not important at this stage.  Your "run" portion should be a slow jog, always at a comfortable talking pace.  If you find the pace is too slow be patient and resist the temptation to skip ahead; you could increase your risk of injury.  

If you run leave a comment and let me know how you feel!:)

Beginning an Exercise Program? Learn to run with me:) wherever you may be!

When beginning any exercise regime, be it cardio, weights or a combination of both, always starting slowly.  Do not think you can head out right away on a 5 - 10 k walk or run and not feel the effects; especially if you have been sedentary for some time.

Subsequently do not believe you can head into a fitness facility and grab the heaviest weight you believe you're capable of and just rep it out.  How maybe reps would you get?  One?  Two?  Maybe 3?  How is your form?  This is a sure way to injury.  

There are key points to know first.  Form is so important to learn before you begin any heavy lifting routine.  

If you aren't sure about using the weight room equipment or proper form and technique, pay the extra few dollars for a trainer until you have the movements.  Do not look at what the person beside you is doing... There is a large chance their form is incorrect and if you are new to this you could be setting yourself up for injury,  or frustration if you find something isn't working.

You want to feel that you have had a workout ( and I know nothing is more empowering than conquering a goal or a sweaty workout!)

You also still want to be able to move about the next day!! AND I WANT THAT FOR YOU as well!  Fitness is one of my PASSIONS and I would LOVE for anyone to discover that passion as well along with all the HEALTH BENEFITS!

"EXERCISE TO STIMULATE NOT TO ANNIHILATE.  THE WORLD WASN'T FORMED IN A DAY,  AND NEITHER WERE WE.  SET SMALL GOALS AND BUILD UPON THEM."

If you enjoy yourself and can still move the next day you are more apt to be consistent.  Consistency is the key to reaping the rewards if an active lifestyle.   Expect a small amount of stiffness, as your body adapts this will too.

Starting out easier with a shorter cardio session or lower weights (12-15 reps for 1 set per body part first off) is a terrific way to begin.

Your muscles are learning and need the chance to adapt.  

Just because you may have been active in the past does not mean you can jump right back into your old routine either.  I've seen a lot if disasters and near misses working in a fitness facility with people grabbing the heaviest weight they think they can do without working their way up in small increments.

Once you've been doing this for a couple weeks and feeling good, then you can slowly increase your sets , then your weights, or increase your cardio time, and then resistance if using a cardio machine:)

You're body will adapt over time and its important to increase when you feel ready.  

Always stretch at least 5-10 minutes after every session!  I know from experience the damage that can be done over time if you neglect to work on your flexibility component as well.

Lastly, I am not usually a runner, but I have decided that I would like to work on this; and not feel like I've been put through the ultimate test just running a 5k.   I have decided to commit myself to a learn to run 10 k program  3 days a week for 13 weeks.

I begin Monday:) I will share the program with you the day before and I would love for you to join me from where you are! We can become fit and encourage each other as we go!

Join me here on my blog and share/comment as you go!

Until then have one fantastic weekend!

PS A stop watch will come in handy.

10 healing herbs you can grow on your own

This link is from Mind Body Green

http://www.mindbodygreen.com/0-11016/10-healing-herbs-you-can-grow-at-home.html

I'm sure there are many others you can grow too.  I am a huge believer in adding in organic natural healing herbs when I can.  I use cilantro almost daily as it is by far my favourite in taste!

Chicken Loaf

Creates this little recipe the other week.  Really simple and quick to make.  I really enjoyed it; so did my children:)

In fact it's on the menu again this week

2 lb lean ground chicken

1 medium onion, chopped

1 free range egg

1 cup gluten free wheat free oats

1/2 cup Mr Spice honey BBQ sauce 

( mr spice is extremely low in sodium, organic, gluten free, fat free, wheat free  and full of flavour)

Italian seasoning to taste 

Bake at 350 F in oven until cooked through 

Serve with cilantro and green salad to complete your meal

Raspberry-lemon Cheesecake smoothie:)

Serves 2

1 cup coconut water or water 

1/2 tsp probiotic powder (optional)

3/4 cup raw unsalted cashews, soaked ( 2-3 hours)

1 cup raspberries, fresh or frozen

1/2 banana

3 tbsp freshly squeezed lemon juice, plus more to taste 

1 tbsp pure maple Syrup, plus more to taste

1 tsp vanilla extract

1 pinch finely grated lemon zest, plus more to taste

Pinch of natural salt to boost flavours ( I used Himilayan )

1 cup ice cubes, more if using fresh berries

Throw all ingredients in blender and blast on high for about 1 minute, until smooth and creamy.  Tweak flavours to your taste. 

Note: this recipe came from my new book The Blender Girl

I did add a tsp of maca root powder as I believe in adding Superfoods and herbs where one can:). Also choose organic when available and if not then wash your fruits And vegetables really well.

Yummy treat on a hot day!  Now to have a hot day! Lol 

Enjoy :))

XO