Protein Packed Banana Walnut Pancakes ! Sugar Free, Dairy Free, Paleo, Flour Free

Perhaps I should have named these "ugly cakes" instead of "pancakes", just because the result didn't exactly look beautiful... however, these guys redeem themselves with their taste. Not to mention they are FLOUR LESS!

I got inspiration for this recipe by browsing around Pinterest . As a huge fan of simple recipes, this caught my eye... but when I saw that one of the main ingredients were eggs, I was a bit confused. Sweet omelets? Not really up my ally... but never the less, I gave it a try!

Now, cross my heart, you can not taste the egg at ALL in this! It does give it a more fluffy texture, but the nuttiness of the walnuts and the sweet banana really take lead here. I'm proud to be able to say that I'm getting in 12 grams of protein (before I even added my almond butter on top!) while my taste buds are thinking otherwise.

Super easy, healthy, and fun. Here we go!

Banana Walnut Pancakes 
Single Serving 

2 eggs
1 banana, yellow-ripe
1/2 TSP cinnamon
1/2 TSP nutmeg
1/4 cup crushed walnuts
1/4 TSP vanilla extract (optional)
1 TSP coconut oil (for cooking)


 1) Combine all the ingredients into a medium bowl and mash! There will be a few small chunks of banana, but that just makes it more fun to bite into.

















2) Heat coconut oil in pan until melted, then pour in mixture. You can either do this in smaller batches to form individual pancakes... or, do what I did, and dump the whole thing into it at once and break the large pancake apart once cooked. I know, i'm lazy creative.

3) These cook pretty quickly. I tried to use that rule my grandmother always said, that when you start to see bubbles from the other side of the pancake it is time to flip. I would just watch to see how yours is doing, and probably flip after about a minute or so.











4) Plate your lovely things (hopefully yours come out a little prettier than mine!), and enjoy with whatever
-healthy- toppings you desire! Greek yogurt, fresh fruit, a drizzle of pure maple syrup. Being the nut-butter fanatic that I am, I of course topped mine with almond butter. (I HIGHLY recommend this by the way... the creamy, stickiness of the butter is so delicious with the fluffy, banana pancake!)

Almost like a banana loaf, or cake! Almost. ;)

So easy and yummy! Try it out, and tell me what you think.

How and when do you usually eat your pancakes?
What other recipes would you like to see?

Please feel free to comment, message me or share! :)

Natalie

Why The 80-20 Rule Just Doesnt Cut It

Please, before assuming that I'm a paranoid, extreme dieter hellbent on never eating dessert, just hear me out.
I know that for many, the rule of eating 'healthy' 80% of the time and letting the other 20% go to less than superior food choices works great. But for me, I find that this is not the right path to take. I admit that this may be due to the fact I can be an extremist at times, however I honestly think that I have legitimate reasoning behind my thought process here.

Source www.thenutritionvault.com 

Why the 80-20 Rule Just Doesn't Cut It:

-Your Body Doesn't Recognize When It Is Receiving A 'Cheat' Food. Sure, in your mind you realize that you only are going to eat your favorite double chocolate chunk ice cream once a week. But does your BODY? No. Just because you can justify the reasoning in your mind, doesn't mean that automatically your metabolism then thinks "Okay, let's just let this gunk of processed chemicals pass through this body like anything else. I mean, its only this once." Your body is constantly using the food you put into it as fuel. With those valuable calories and nutrients, it repairs your muscles, builds your bones, makes your hair shiny. When its fed whole foods free of processes or otherwise unhealthy elements, all the vitamins, minerals, ext can easily be absorbed and utilized. When its given something not quite up to par, it is not like it can simply store this treat somewhere and not use it because its not the best choice of nutrients. (Actually, it may store it... In the form of pesky love handles). No, it is still going to digest the matter and use its properties throughout your system. How can it do anything favorable, make anything look and feel beautiful, when its given something with no nutritional value?
-The 20% Might Start Looking Like 50%. First off, I should say that this isn't always true for some. Some people REALLY do have total control and can limit their "treats" or "cheats" to only 20%. However, I think it is fair to say that for the majority, this is honestly a very hard task. Even without realizing it, we can start to justify getting these 'occasional' treats with the 80/20 rule, and before we know it, our small, special meals start to occur every day. This ultimately leads to a diet consisting of lots of "bad" foods!

-You Shouldn't Categorize Foods To Begin With. When you begin to put certain foods into groups such as "good" and "bad', you are only setting yourself up for disaster. People want what they can't have, and the thought that a food is off limits will only make you crave it more. Plus, this sort of thinking can lead to unhealthy, distorted eating habits and patterns. Instead of grouping foods off into what is a treat and what is not, I feel it is best to know what is NUTRITIOUS for our bodies, and view foods with the mind set of "What can this do to benefit my body?" instead of "So is this going to make me fat or not?". By doing this, you realize that the foods you think of as treats really have little nutritional value, and do not do your body any favors at all (see the first reason I just discussed). I feel that this is a humbling approach, because in order for us to see food as something more than just what tastes good and what doesn't is eye opening and allows us to think of what we put into our systems as fuel rather than taste bud pleasers. 

-Why Have These "Cheats" or "Treats" When You Can Make Them At Home, and Healthy? I frequently enjoy things that may seem like a dessert, or fattening food. However, I make HEALTHY versions of my old classics (home made ice cream, pies, 'fried' chicken), cooking them in a way that gives nutritious value to them so that I in no way feel guilty, or obligated to tell myself that was a "treat"! There are SO many recipes out there for healthy versions of your favorite things. Check out blogs, Instagram, and Pinterest (my favorite!) and there is no way to not find something scrumptious that makes your tummy AND body happy! Plus, making things yourself is not only fun, but saves money! 

What are your thoughts on the 80/20 rule? 

How to you approach the topic of "cheat" or "treat" meals? 

I would love you hear your thoughts and ideas, so feel free to comment and message me!

Natalie 

Pumpkin Walnut Raisin Bars! With ALMOND BUTTER! Paleo, Dairy Free, Sugar Free

Ohhhh. The sweet, sweet goodness of pumpkin.
With walnuts.
AND RAISINS.
Did I mention the fact that I just combined all these into a delicious, HEALTHY bar? I guess I could call them a breakfast bar, because I usually eat them as my first meal of the day. They could easily be used for a snack or healthy dessert though! I feel they are just sweet enough to satisfy a sweet tooth and keep you a happy camper without going over board on the sugar content, even though all sweetness in this recipe comes from natural sources.

But I havnt even told you the best part. Sure, the sweetness of the pumpkin and raisins mix fantastically with the savory taste of walnuts... but when you put ALMOND BUTTER on these babies? Man oh man.

I make these pretty frequently, and find that adding in some shaved carrot gives it an even nicer crunch. It is super easy to make with hardly any clean up, and quickly cooks (leaving a great aroma in the air, might I say!).

This is another example of the AWESOME items that are featured on my meal plans from Natalie Wester: Holistic Meal Planning. Check out my services and message me for more information So, drum roll please... here's the recipe for these guys... who, by the way, are Paleo friendly :)

Yields 6-8 bars
1 15 oz can pumpkin (be sure it isnt pumpkin pie filling)
2 whole eggs
1/4 cup walnuts, crushed
1/4 cup raisins
1 medium carrot, shaved
1/2 cup coconut flour
1 TSP baking powder
1 TSP cinnamon
1/2 TSP nutmeg
1/2 TSP ginger
1/4 TSP clove
1/2 TSP vanilla extract
1/3 cup almond milk (or other non dairy milk)

1-2 TBSP almond butter (or other nut butter of choice) for serving

1) Preheat oven to 350
2)Combine pumpkin, almond milk, eggs.
3) Add the coconut flour, baking powder, spices, raisins, walnuts, and mix well, making sure there are no annoying "patches" of dry ingredients.
4) Mix the shaved carrot and vanilla in.
5) The should form a more of a "dough" rather than a liquid-like batter. It should be easy to transfer it into a cooking pan (a medium sized brownie pan should work fine).
6) Bake for about 45 minutes, or until top is firm and a fork/toothpick comes out clean.
7) Let cool, then cut a bar in half. Place the nut butter on one half and top with the other half. Enjoy!

I usually just cover my pan with foil, and it lasts about a week in the fridge.

Natalie Wester: Holistic Meal Planning and a Recipe!

    As many of you know, I am a full time high school student that has been studying holistic wellness for the past few years and have big plans to get my holistic health certification. In my local area I have made customized meal plans for family, friends, and teachers using my knowledge of what I have already studied and am currently studying. All my clients are aware I am not *yet!* licensed, but are helping me out and trust my workmanship and current knowledge. I am trying to gain publicity as well as raise some funds so that I can continue with the fitness and nutritional education I need in order to get where I want. 
   Hopefully this blog can be a path through which I document my journey and gain support. I love to read other bloggers and do so religiously! So why couldn't I start doing the same?
  Recently I created my own facebook page for my meal planning services, Natalie Wester: Holistic Meal Planning. Check it out! I have been studying nutrition for years now and have helped clients who are simply trying to loose weight, or who have conditions such as diabetes. I advocate a down to earth, no nonsense approach to health and fitness and create my plans to be the most time efficient, tasty, and budget friendly as possible. Message me on my page or email me at natiann123@yahoo.com for more information! 

  In the mean time... it's recipe time!! 

Summer Squash Lentil Stew 

This recipe is so easy, fresh, and light. Lentils not only are a fantastic source of protein, but are also easy to make and are relatively cheap! Topped with a bit of cilantro, I enjoyed a warm bowl of this under my ceiling fan in this blasted hot Texas weather, and still felt it was perfect for a summer day. Bonus points if you buy from a local farmers market!

Yields 4 servings 

1 cup dry lentils, rinsed 

1/2 pound lean ground turkey 

2 medium yellow summer squash, cut bite sized

1 medium zucchini, cut bite sized 

1 medium carrot, chopped

1/2 medium onion, diced 

1-2 medium tomatoes, diced 

2 1/3 cup plus 1/3 cup (seperate) unsalted vegetable or chicken stock

2 TBSP unsalted tomato paste

1 TBSP Cumin

1/2 TBSP Chile powder 

1/2 TBSP Garlic powder
TSP Curry powder 
1/2 TSP Sea salt or other course salt 
Fresh cilantro to add in and to top
Black pepper to taste 

1) In a pan, add 1/3 cup unsalted vegetable or chicken stock. Once hot, add meat, and simple meat seasonings of choice (I usually add in the spices noted above, just in adjusted amounts.) Keep the spices simple, as you only want to slightly enhance the flavor of the meat and not overpower the flavor of the stew. 
2) Cook meat in pan until browned slightly, then set aside and cover.  
3)On medium-high heat, bring 2 cups of unsalted vegetable or chicken stock to a boil. Add rinsed lentils, let boil for about 2 minuets, then bring down to a roll and cover until veggies are chopped, usually about 10 minuets. 
4) In the mean time, chop your veggies! Once this is done, add the spices and all veggies but tomato to the lentil mixture and bring heat up so that the mixture is on a harder roll, or soft boil. This will soften the veggies, about 10-15 minuets.
5) Add the tomato, the 2 TBSP tomato paste, and the turkey meat with any liquid left with it, bring heat down again to a soft roll, and cover for another 10 or so minuets.
6) A few minutes before serving, toss in cilantro so that it can wilt in the heat. Mix it in, than serve with a bit of fresh served as a topping! 

This is a filling, low calorie meal that I would totally eat with a slice of home made bread. The time and effort needed are low, yet the results are incredible! 

For more recipes like this, check out my Holistic Meal Planning services! Tell me what you think, and any ideas, comments, or suggestions are totally wanted and welcomed! 

Natalie 

2 Ingredient Salad Dressing+End of Elf for Health Round 1

Hey there!
  If you are participating in Elf for Health, than you know one of our recent challenges was to make our own dressing for a salad.
  I long ago let go of store bought dressings (I don't want to eat ingredients I can't pronounce!) And have been dressing my salad with regular basalmic vinegar. However, after seeing some recipes and ideas online, I came to the conclusion that I should do some experimentation in honor of the days challenge...
  Thus, this 2 ingredient dressing was born! It was so easy. All I did was:
1) Take a spoon of Sabra hummus
2) Mix with my basalmic vinegar until creamy
3) Dressed and ate my salad!

  I actually feel pretty puny sharing this recipe on here, but it was just so simple and so good I decided I'd throw it out there.

Scrumptious salad with dressing!!

  Today is a bit of a sad day, however, as it marks the end of round one of Elf for Health. I've really enjoyed having my elf Kristen with me as motivation and support. She is incredibly strong and determined. I was always so inspired by her, knowing that if she could find time to finish the daily challange, so could I! I am going to miss having her as my elf buddy. But I am sure we can still keep connected through Twitter and email :-)

  I suppose there is always a flip side though. There are many aspects of Elf for Health round two that I am still extreamly excited for. The fact that even MORE people will be participating this time around is awesome!! The joy and strength brought from this event should be shared with as many as possible. Also, it will be lots of fun to again meet another elf who I will stay in touch with for the next two weeks . So whoever the stars destined for my next elf... I hope they are reading this to know we will totally rock it!!

  If you have been participating in Elf for Health, what have been your favorite parts? Are you happy for round two to be starting? Also, if you are just getting into the event or have not signed up (which you totally should!!), what are you expecting ??

See you soon,

Natalie

Where Do You Workout?

  Nowadays, options for exercise are so many and so varied. You've not only got your conventional gyms, but more and more specialized and themed fitness centers are popping up! Areas specially designed for things ranging from Zumba or Barre to the more... exotic (pole fitness anyone?)

  Even yoga studios are becoming more 'advanced', in ways like introducing sweaty classes in hot rooms or playing modern music in the background. Some classes even offer fusions of Pilates and weights!
  And of course we can't forget the most obvious (and budget friendly!) locations to exercise- in your home or the great outdoors. Pop in a nice Jillian Michaels DVD (here's a link to the workout online!) or look up some fantastic YouTube trainers (my favorites include Blogilates, Davey Wavey, Befit, and many more!) and you can workout in the comfort of your living room. Or, hit the pavement for a nice run or go to a park for some bodyweight training.

Oh Jillian... how I love you.

  I have been to an actual yoga studio a time or two, and Ive been to a gym many times. I've tried Crossfit and quite like it, going to the free workouts that my local area holds a few times a month. However, I almost always workout at home. I am a HUGE fan of the Youtube fitness community, and they are basically who I credit for getting me interested in fitness in the first place, and building my fitness level up over time.

  Flashback two years, and I couldn't do a pushup to save my LIFE. I remember the P.E. teachers would always chuckle when I could barely whip out half of one during our exams, and I would honestly laugh along thinking that progress for me would be impossible! There were many videos which left me absolutley winded that I can actually accomplish now, tons of moves that I had to use the beginner variations on (down-down-up-up pushups, V-sit ups, sometimes jumping jacks!) that I am able to currently do in more advanced ways.

  Without these videos, I would never have become the person I am today. There are of course still those who are way stronger, faster, and fitter than I am, but overall I am more confidant when I have to jog or do other physical things around others.

  Basically, what I wanted to get at with this post is that it does not necessarily matter "how" or "where" you are getting your sweat on, but more importantly that you ARE moving your body daily in a way that is most pleasing or accomidating to you and your needs.

   If your favorite thing is to meet with a trainer at your gym, go for it! If a membership to a location isnt exactly looking great with your pocketbook, hit up the internet, look up different moves, and workout at home or outside. Or, better yet, find places that offer free workout around you! Usually community centers have free classes, and sometimes you can score deals at gyms or studios for being a new member.

 

So tell me... where do YOU workout? Do you do it for ease of access, pleasure, because of funds?

Also, feel free to let me know of any awesome classes I should consider trying, a super hard DVD you love, or a Youtuber you want to expose. I will gladly try me best to try your suggestions and do reveiws on them!

See you soon,

Natalie

Elf for Health Holiday Challange!

  Hey there guys!
  I know it has been months since I posted last, and I do feel awful for it. I don't really have an excuse other than getting off task even when I promise myself to start up a new post! This aside though... I am determined to start this blog back up!
  Recently I have been very inspired by a challenge I'm participating in, called Elf for Health! Its being ran by two great girls and bloggers, Lindsay and Elle. They've really put together a fantastic activity that helps everyone stay on track through these hectic holidays.
  Basically, you are assigned an 'elf' that you email twice weekly and also can stay connected with through other media sites (I am connected with mine, Kristen, through twitter!). These awesome pals are there to support you and give you someone to exchange recipes, motivation, workout ideas, ext with. You also have your elves to help make sure you are keeping up with the daily Elf for Health challenges!
  Each day, there is an assigned 'challenge' to accomplish- keeping track of fiber intake, taking a few minuets to meditate! They all are super fun, and once you are connected with other elves through Facebook, Twitter , Tumblr , ext, the party really gets going as people are constantly posting motivation, updates and pictures!

Here is a picture I posted of my dinner one night: Lentils with veggies, topped with some cilantro and tomato!

  There are also prizes awarded at the end of each round and a grand prize overall. More information on Elf for Health can be found here along with dates for the next rounds to sign up for if you have not already.
  I really hope that even more people sign up for this event (there's already over 900!) so that they can also share the joy it has brought me to see so many complete strangers connect to one another, being so determined and setting aside time to participate in this. I've been so inspired and have had so much fun, I finally got the nerve again to sit down and start blogging again! With all the new foodies, yogis, and other healthy people I am meeting from Elf for Health, maybe Clean Eating Teen will gain more readership !
   Tell me if you join the challenge, or if you have any questions about what all I've done thus far.
   See you soon,
Natalie