Fall for Pumpkin Muffins

No Sugar, Gluten Free, High-Protein Muffins


Yummy!

Ingredients:

1.5 Cups oat flour
1 tsp cinnamon
1 tsp pumpkin pie spice
1 tsp salt
1/2 tsp baking soda
1/2 Cup Walnuts, chopped


1 Cup canned pumpkin
1/4 Cup nonfat Greek yogurt
1/4 Cup unsweetened applesauce
2 egg whites (this is equal to 1/3 C liquid egg whites from a carton)


Mix all dry ingredients together in one bowl and all wet ingredients in another. Then mix together in one large bowl. Add all ingredients together in a large bowl and mix well. Spray muffin tin. 12 Equal proportioned servings.  Preheat oven 350 degrees. Bake 25mins or until toothpick comes out clean!
 
Serving Size, 2 Muffins. 7 grams of protein!

 

Turkey Meatballs

My favorite way to eat ground turkey!

Ingredients:

1 lb. Ground Turkey
1/2 Cup Oat Flour
2 Eggs
1 Small Yellow Onion diced
1/2 Cup Baby Carrots grated
3-4 Garlic Cloves minced
Season as you like. I use garlic salt, paprika, black pepper, a little bit of mustard, and some ginger.

Preheat oven to 350 degrees
Mix meat, veggies, and seasoning in a large bowl. Beat eggs and add. Add flour and mix all together. Spray a cookie sheet and spoon out 16 meatballs. Put in oven for 35-40 minutes.

3-4 Meatballs equals 3.5-4oz of meat. A perfect, packable, part of your healthy meal. You can also double the recipe to make enough for your family and have left overs for your week.

A Day in the Life of My Nutrition

Eating is all about fueling your body so that it can function and perform at its best. What and when I eat are planned out to encourage the best results, not just for the month or the year, but for life.


Breakfast: The Most Important Meal

7:30am 5 Egg whites Scrambled with garlic salt, pepper, & sriracha sauce all mixed in
1/2 Cup of Oatmeal sprinkled with chia seeds & Cinnamon

Meal 2: My Easiest Meal

10:30am Protein Shake- 2% plus a scoop of Mint Chocolate protein powder from Dymatize

Lunch

1:30pm Chicken chopped up,cooked on low in a drizzle of olive oil and minced garlic.
Broccoli steamed in a pan over water with garlic salt and a lid over it.

Meal 4:
4:30pm 1 Medium Green Apple
1/2 Cup Low Fat Cottage Cheese

Dinner

7:30 Three of my favorite homemade turkey meatballs with 1/2 Cup brown rice and a mix of homemade steamed veggies. ( I also like my meatballs with spaghetti squash and healthy low sugar pasta sauce)

Before Bed: My favorite way to eat greek yogurt!

10ish 1/2 Cup Non-Fat Greek Yogurt with a banana cut up and mixed in, yum!

Eating every 3 hours keeps your metabolism revved and keeps you satisfied. Make sure you include protein in every meal.

Pregnant?!?

The word pregnant can bring up so many mixed feelings!

Whether you are in a "happy" relationship or not, pregnancy changes your life in an instant and makes your head explode with a million questions.

 Am I ready? Is he ready? What about money, space, time, work? But one of the main questions or concerns is, what about my body? What will it feel like? What will I look like? How will my body recover?

The truth is, it is different for everyone. But, there are a million things you can do that will improve your quality of life before, during, and after your pregnancy. You want to be as healthy as possible throughout the process, not just so you come out looking amazing and feeling even better, but your baby will too!

 Being pregnant does not mean you have entered a permanent state of frumpiness. You are not sick. In fact, this may be a time when you can be at your healthiest. To be a hot mom is a lifestyle choice that is well worth it!