Happy New Year!

I hope you have a happy new year! And that this year is one of getting to know yourself and those closest to you. I get reflective this time of year and I'm all about sharing my deep thoughts with my blog readers. Ask yourself:

What makes you happy?

I'm learning that you have to know the answer to that question in order to help yourself be happy...and sometimes we need to help ourselves.

What do you want?


What do you want?


What do you want?

be brave.

What do you love?

dieting in life is good. discipline is needed. structure helps. goals push us forward. But, don't get rid of what you love most. What am i saying? Diet, but don't get rid of dark chocolate. Create a schedule for discipline, but leave room for resting/sabbath. Set goals for your emotional, physical and spiritual well being, but live in grace because you're not perfect and neither is life.

What do you want this next year to be? to change? to not be?

Write it out. I'm a huge fan of journaling.

Want to be encouraged in hope? read this



Banana Oatmeal Muffins (no flour, no oil)

Gluten Free - Banana Oatmeal Muffins (no flour, no oil) ...and still tastes good. Do you have gluten free friends or friends of your kids that have allergies? Here's an easy (and healthy) snack to serve! I originally got the recipe from NateandRachel.com but I made some alterations and gave us some tried and true freedom with the recipe.

Why do i love this recipe?

- prepped in one bowl

- ready in 20 min

- yummy as snack or breakfast

Gluten Free - Banana Oatmeal Muffins (no flour, no oil)

  • 2.5 cups oats (you can mix in flour if you want)
  • 1 cup yogurt - Greek, plain, normal or even applesauce works in a pinch. (My personal fav. is the honey Greek Yogurt from Trader Joe's...it adds a smoothness to the muffins...just sayin')
  • 2 eggs (You can use ground flax instead. 3 tablespoons water + 1 tablespoon ground flax = 1 egg)
  • 1/2 cup sugar white or brown (I've used 1/4 cup of brown sugar and it's still plenty sweet. Regular yogurt has more sugar than the greek yogurt called for in the original recipe)
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 bananas
  • topping: I love the crunch of protein granola on top of the muffins. Super yummy
  • optional: 2 hand-fulls of semi sweet chocolate chips (why wouldn't you?), I have added ground flax seed and chia seeds for more goodness.

I have made these as muffins and as a bread (it depends on which pan is closer:) and it works both ways; just as yummy.

  1. Preheat oven to 400F and prepare a muffin pan by using spray, butter or my fav. is organic coconut oil...or lining them with paper liners. Set aside.
  2. Add all ingredients into one bowl. (yes, the fact that wet and dry ingredients don't have to be separated is my fav. part of the recipe)
  3. Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full. Don't forget to ad the "optional" topping for extra crunch!
  4. Bake for 15-20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

Enjoy and share this recipe!

Water please…first thing in the morning.

One of the best things you can do after you wake up: drink at least 16oz (500mL) of water. Water fires up your metabolism, hydrates you, helps your body flush out toxins, gives your brain fuel, and may even make you eat less. (Full article from ayearofproductivity.com)

I don't know why I didn't know this little stat about having water as soon as you get up in the morning, but I tried it and it works. I usually chug water and I don't feel like drinking when I first get up…kinda makes me gag. BUT, after a couple of minutes I feel the effects! It makes me feel more awake and energized. I drink water as soon as I remember and I usually wait to eat for a bit. (sometimes have coffee in the middle)

Can I eat right away? (I did some checking and here's what I found from menprovement.com)

You should wait at least 15 minutes after drinking your water to eat. The optimal length in Japanese culture is to wait 45 minutes until eating. The “exact protocol” of the Japanese water cure is as followed:

1) As you wake up in the morning before brushing teeth, drink 4 × 160mL glasses of water

2) Brush and clean the mouth but do not eat or drink anything for 45 minutes

3) After 45 minutes you may eat and drink as normal.

4) After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours – i.e. you can drink straight after a meal (within the first 15 minutes) but not for 2 hours after that.

5) Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day. (full article)

I like this article from bodywisdomnutrition.com:

Quick tip for a healthier you:

Drink a glass of water FIRST THING when you wake up in the morning.

Well, brush your teeth first if you’d like, but then down that full cup of water!

Would you be surprised if I told you that the biggest nutrient deficiency in America is water?

We are a chronically dehydrated nation and many of our chronic health complaints, from headaches to constipation to arthritis can be improved by simply drinking enough pure water every day. It makes sense when you think about the fact that our bodies are 70% water, and water is fundamentally important to every system and function of our bodies.

When you wake up in the morning you are at your most dehydrated. You’ve been breathing all night and have lost moisture with each breath since water moistens oxygen for easier breathing. (full article)

Want to try this with me?

It's free, easy, and can't hurt right?

I think by having water first thing I actually feel better, happier and more alert. Who doesn't want that?