Clean and Good~My Favorite Breakfast!

Power Pancake

Those of you who know me personally, know that I eat approximately 6 times a day. It's a must for me.  When I trained to compete, my amazing trainer created a nutrition plan and of course a workout plan for me to follow. It was at that time in my life that I realized how AWESOME I felt eating every 2-3 hours AND to my surprise, lost body fat while gaining muscle. For many years I would go without fueling my body and would experience the horrible 'crash'. I become quiet, tired, irritable and shaky. Then I shove the first thing I can get my trembling hands on right into my feeding hole!  I have been asked to post my morning meal, so there it is below. My schedule is fast paced in the morning with my boys, so I fit my breakfast in somehow and I know you can too! Plan it out my friends.

I start my day at 4:30 am with a quick 30-40 min. cardio session. Yes, it's true. I try and talk myself out of this morning ritual almost everyday.....but I feel so invigorated and awake by the time my 40 mins. is up. It also helps that I secretly have the hots for a cute little bald guy I've been watching every morning while he pumps iron;). After my cardio I'm usually starving, so that's when the magic happens. It's a simple, clean and oh-so good breakfast. It's so good that I have it 95% of the time. 

Power Pancake

Ingredients

1/2 cup oats

4 egg whites

1 whole egg

a couple of dashes of cinnamon

a splash of vanilla 

1 Tbs. ground flax seed

a dab of coconut oil (1-2 tsp)

**Mix together the egg whites/egg with the oats, cinnamon and vanilla. 

In a small pan melt the dab of coconut oil over medium heat.

Pour egg/oat mixture into pan and cook on medium heat for approx. 3-4 minutes. Flip pancake when firm and cook another 1-2 minutes.

Top with spray butter, flax seed, fresh berries and sugar free syrup!**

(you can also put oats/eggs/cinnamon and vanilla in a blender before cooking if you prefer a smoother consistency.)

Coconut Oil and its AMAZING Benefits!

So. Coconut Oil. It's a fat, so naturally I've shunned it, avoided it and flat out ran from it for years. Really, who wants clogged arteries? NOT ME.  This avoidance changed for me a few months ago, when I stumbled across an article from Tosca Reno. I was intrigued and felt a little bit of that obsessive research weirdo side of me coming to the surface. I KNEW I would research this as much as my busy schedule would allow....you, know, between shuttling kids around, 2 workouts, filling a few jewelry orders, homework, fixing dinner and of course the daily vacuuming ritual. (that's another story, for a later time) Then, I would find a way to stop and get some of this miracle oil.....THAT day, no exceptions...period. I wanted it in my hands. Touch it, feel it, smell it and taste it.  I wouldn't stop thinking about it until I had it!

 So, I will share some of my research findings with you.....now, excuse me, but I'm not a doctor, I only play one at home, or a nutritionist, I'm that too at home, so don't expect big ole' clinical studies and big medical terms etc. I'm going to give this information to you my way and in my language, which is pretty darn basic y'all! It's up to you, if it strikes a chord, to research the entire nutrition/medical studies to see if you would benefit from this. (It's worth the research by the way.) 

The tropics best kept secret: The coconut has been a primary staple for thousands of years for those who live in native tropical cultures. OK, so a little clinical study, sorry. Back in the 30's Dr. Weston Price found South Pacific Islanders whose diets were soaring with coconut to be fit, healthy and trim. OH~and heart disease was almost NON EXISTENT within this group!  OK, then a similar study was completed in '81, in Polynesian communities~coconut was also the primary caloric energy source~and it was found that they too had excellent cardiovascular health and were extremely fit.

The easiest way to give this to you is like this:

Here are the amazing benefits of coconut oil......

*Our bodies convert lauric acid (the miracle compound in the oil) into monolaurin (oops sorry a little clinical), which has unbelievable anti-viral, anti-bacterial and anti-protozoa properties. 

*Hair health: applied topically (go ahead, massage it in)  to hair once/twice a week will give that dry ole' hair some healthy shine and promote growth. Oh geez, I shouldn't forget this...it will also condition your dry scalp and prevent dandruff AND get this, prevent lice and lice eggs, (OK...mother of two boys...who, embarrassed to admit this,  are used to me barging into bathroom once a week to administer a quick head massage with coconut oil...there will be no lice brought into this house;)). Bottom line....have a jar of this in the bathroom for bodily use!

*Hemorrhoids: put it on, it works, enough said.

*Skin Care: excellent for dry skin and aging skin. I should actually be bathing in this stuff! OK, so its said to be safe for sensitive skin and skin with eczema, dermatitis and other skin infections. AND an excellent massage oil....I'm totally handing this jar to my husband;).

*Prevents heart disease. Its the lauric acid...research it. One of those weird but true things.

*Promotes weight loss. Another weird but true situation.

*Improves the digestive system, preventing/aiding irritable bowl syndrome. 

*Immunity: because of the anti-viral/anti-bacterial/anti-fungal benefits, it strengthens the immune system. The claims: aids in dealing with viruses and bacteria causing diseases like, herpes and the flu.

*Heals infections: kills viruses that cause flu, measles, hepatitis, herpes etc. Also effective on yeast infections, ringworm, athletes foot, thrush and diaper rash. 

*Diabetes: helps control blood sugar.

*Dental Care: stops tooth decay.

Here's some basic ways that I use it:

*I use a bit of this in place of non-stick spray.
*Dab on my lips and use as moisturizer (lightly on face) before bed. A little goes a long way!
*Swirl into my green tea or coffee. 
*I try and grab this in place of butter, for baking and cooking.


OK, so there you have it... there are more cures etc. but this should get you at least itching to google it! A natural product really worth researching and trying for you and your family. I've been sneaking it in everyone around here for months. My cute Lil husbands blood sugar was even down from his last major Dr. visit...ha ha, go figure. I got your back baby;). 

God Bless you my friends...and go get some coconut oil, even if just for the massage~hehehe!

The Gym Rats

I took offense awhile ago when my husband referred to me, ME, as a 'gym rat' to one of his peers. EXCUSE ME! I really didn't think that I fit the bill here....gym rat? I mean, really, the gym is part of my daily grind, but does that make me a 'rat'? So, the next day, with this 'gym rat' label hovering over me like a black cloud, I went and worked out....yes, at the gym. In my usual fashion, with earphones stuffed in my hearing holes, my music pumped up way past the safe level, curling 15lb dumbbells I admired the veins popping out in my arms.....whoa....all to the tune of "Back in Black".  In my zone. Usually I'm in a weird zone at the gym.....seriously following my written out lifting and cardio plan and jamming to my tunes.  Sometimes I forget that I'm sharing the gym with other gym goers. It's just me in my zone.  I usually don't make a habit of actually speaking to anyone.....I'm there to do my thing....and that doesn't include socializing......

UNLESS, on the occasion that my fellow fitness fanatic friends are in the building, then, I may speak....to them.  This group and I have ran laps, lifted, pulled, pushed, shared sweat, tears and laughed our asses off all while fulfilling our morning fitness passion or obsession. I even trained with one of these friends for fitness competitions. Through the pain and laughter we've endured together something has happened for me personally. I've come to realize that these gals are my friends. Real friends. Friends who have shown up to support me when I needed it, friends who have laughed with me and at me~like only friends can~ and friends who care. Each of us has different goals in our fitness aspirations and we all respect, support and encourage each other to attain those goals. We watch each other lose fat and build muscle. We ARE the Moms With Muscles......and YES, we are gym rats.....and I'm actually proud to say it. My crazy ass brain is usually making up a music video to whatever situation I am in....let me set the scene for you.

***Ke$ha~We R Who We R playing
Mom's With Muscles walking (imagine slow motion walking...with attitude) through gym....etc. etc.***

You get the picture.

I plan on blogging about the funny things in life, fitness and nutrition, fashion and will also share tips and hints that I have learned through my life and fitness experiences. I apologize in advance for a few cuss words here and there, I am human and sometimes bad words just slip out;)...sorry.

Here's wishing you and yours a healthy and lovely weekend!