"Everything in the Cabinet" Granola Bars

My good friend Samantha and I went hiking on Saturday and I decided to pack these homemade goodies. They're packed with natural, energy boosting ingredients. I will definitely try these again and make a few adjustments.

Everything in the Cabinet Granola Bars

-2 cups oats
-1 cup whole-wheat flour
-3/4 cup packed brown sugar
-1 ripe banana, mashed
-1 tbsp coconut
-1 tbsp chocolate chips
-1 tbsp chopped peanuts
-1/2 tsp salt
-1/2 tsp ground cinnamon
-1/4 cup vegetable oil
-1/2 cup honey
-1 egg
-2 tsp vanilla extract
-peanut butter to "ice"

Preheat oven to 350 degrees. Line a 9x13 inch baking pan with aluminum foil or parchment paper, and spray with cooking spray.

In a large bowl, stir together oats, flour, brown sugar, salt, coconut, chocolate chips, peanuts, and cinnamon. In a smaller bowl, thoroughly blend oil, honey, egg, banana, and vanilla; pour into the flour mixture, and mix by hand until the liquid is evenly distributed. Press evenly into the prepared baking pan.

Bake 45 minutes or until the edges are golden. Cool completely in pan putting bars on cutting board and cutting into bars. Top with peanut butter before cutting if desired.


Stopping for a snack during our hike. Hiking can burn around 650 calories per 90 minutes.

Losing Weight the Old Fashioned Way

My brother - the pastor, the Army National Guard Chaplain, the engineer, the professor, the father of 2, the husband - has somehow made time to lose over 70 lbs. He didn't do it by going on a crazy diet or exercising 3 hours a day. He did it by watching what he ate and fitting in exercise whenever he could.

He had a goal he needed to reach for the National Guard, so he pushed himself to meet that goal. He can now do 36 push-ups in 2 minutes, 42 sit-ups in 2 minutes, and run 2 miles in 17:42.

He didn't strictly count calories, but he was aware of what he was putting in his body. He read labels and kept a "rough" count of how many calories he was eating. When it came to exercise, he fit it in when he could. With so many other commitments on his plate, he had to do what he could. Time is the biggest excuse I hear when it comes to weight loss. You DO have time to walk for 10 minutes and you DO have time to read a label. You WON'T have time to spend in the hospital because your blood sugar is too high or you're having a heart attack. I've had to remind my brother many of times to just take a few minutes for yourself. If you don't then you won't be any good to all of the people who need you.



Happy 32nd Birthday Big Brother!

Happy Birthday Chris

Birthday parties are fun, but I'd imagine that they don't get any better than a birthday party in Heaven. Today would've been my cousin's 40th birthday. It doesn't seem fair that we aren't able to throw him a big bash and joke about him being old. People have their own ways of coping and for mine, the only way to cope is to be together. My family back home is meeting for a birthday dinner tonight and they've individually visited his grave today and let a few balloons off.

I believe that losing Chris was the most tragic thing I and my family have ever been through. Nothing on Earth could ever feel the void that we have at our family cookouts, holidays, and birthday celebrations. Fortunately, Chris and his wonderful wife brought two precious boys into this world before Chris was taken from us and we are able to see him through them. I won't say that I miss him any less than I ever have, but I will say that time, prayer, and family have helped doctor the wound that was made when he passed. I say that to say, if you've lost someone, there's hope that time will heal. There is always hope.


Chris and his sons

Summer Reading

Being healthy isn't all about working out and eating right, you've got to stimulate your brain and relax a little bit. Take time for you. Unwind and forget about everything else for just a few minutes. For me, that takes place with reading. Whether it's before I go to bed or sitting outside on my porch. Summertime is a great time to tackle that book you've been wanting to read, but haven't had time.

This summer I've been reading a book called What Southern Women Know About Faith by Ronda Rich. This book is an easy read and helps me unwind before going to bed. I highly recommend this to all my ladies who love all things Southern and who have a strong belief in their Faith. It totally depicts life growing up in the Bible Belt.



In this book, author Ronda Rich tells stories of happiness and heartache, friends and family, and a faith that's strong enough to conquer all of life's trials and tribulations. Who doesn't need to hear about that?! As Ronda says, Southern faith “is a faith that is plain, simple, and sturdy, that is utilitarian in practice and that fits as comfortably in the hands of Southern women as a baby, an iron skillet, a hair brush, a telephone, or a broom.”

This book will take you back to your roots of moonshine, revivals, Sunday family dinners, those over-the-top Easter outfits, prayers answered and unanswered, and the grief that either made or broke your family. She helps you discover that faith that supports you when you begin to stumble, then grabs you up by your boot straps and steadies you back on your path.

Layer Salad

This is a cookout keeper. My family went crazy over this salad. I wanted to do something different for our 4th of July cookout because we always have the same standard foods. Don't get me wrong, I love my mom's potato casserole, my aunt's baked beans, and my other aunt's strawberry delight dessert. However, I just wanted to throw something into the mix, so I concocted this delicious salad. It was a variation of the traditional 7-layer salad.

Layer Salad

Ingredients:
1 head lettuce, chopped
1 head of broccoli, chopped
1 cucumber, diced
1 bag frozen peas
6 large eggs, boiled and chopped
1 package of bacon, cooked and crumbled
1 bunch green onions, chopped
shredded cheese to cover top
2 cups of organic REAL mayo
salt and pepper to taste

Layer in the following order and salt and pepper lightly on each layer:
1) lettuce
2) broccoli
3) REAL mayo (I made this recipe before I knew that real mayo was better than the crap in the picture)
4) frozen peas
5) cucumber
6) eggs
7) green onion
8) cheese

Health-ify this salad by:
-Use spinach or dark romaine lettuce instead of iceberg
-Use only the egg whites
-Use organic mozzarella cheese
-Add as many layers of veggies as you like

Roasted Asparagus and Whole Wheat Banana Coconut Bread

Last night my domestic skills were "off the chain." I did laundry, dishes, cooked a balanced dinner, and then baked some bread. Yes, all this for this bachelorette. I took pictures of all that I cooked, just for you of course.

Roasted Asparagus

Ingredients:
1 bunch asparagus
olive oil
lemon pepper
sea salt
pepper
garlic powder

Directions:Preheat oven to 350.
Cut the white ends off of the asparagus stalks, about 1 inch. Sprinkle olive oil to coat, about 1-2 tbsp. Sprinkle seasonings to taste.


Shuffle the stalks around so that they are all coated. Bake for 45 mins.






Whole Wheat Banana Coconut Bread
Adapted from my nutritious dish


2 cups whole wheat flour
3/4 tsp baking soda
1/2 tsp salt
1 cup sugar
4 tbsp unsalted butter, softened
2 large eggs
3-4 ripe bananas
1/4 cup light coconut flavored yogurt
3 tbsp skim milk
1 tsp vanilla
1/2 cup + 2 tbsp sweetened, flaked coconut

Preheat oven to 350 degrees.
Mash bananas until almost liquid. Add milk, eggs, yogurt, vanilla, and butter. Mix well. Add flour, baking soda, salt, sugar. Beat well. Fold in 1/2 cup coconut and mix well.

Pour mixture into a loaf pan lightly sprayed with cooking spray. Sprinkle 2 tbsp coconut on top.

Bake uncovered for 60-70 minutes or until a knife inserted comes out clean.

Support Systems

In my years of health/wellness "formal" education, it was impounded in our brains that the only motivation that works is self-motivation. While I don't disagree, I would also add that everyone needs a support system. Whether you're trying to lose weight, train for an event, or just get in better shape, it sure helps to have a few friends by your side that share and support the same interests.

The idea for this topic came to me today as I thought about my group of girlfriends that I went through my graduate program with. We love food, but we love good, healthy food and we like to exercise. Our gatherings usually occur around a meal. We typically share recipes and workouts and when we're together our conversation somehow comes back to some health topic. Some may think we're freaks of nature because we could probably tell you how many calories are in most of your food or the caloric expenditure of a 2 mile walk, but to us, it's natural. Finding friends that share your same interests while you're trying to get into better shape is a key to a successful journey.

I see how a support system works through my career as well. Our Web site provides a Forum that facilitates a place for our members to discuss their journey's with other members who are going through the same thing. It's truly inspiring to see the friendships that are made and grown out of people who are aiming toward similar goals.

This past winter/spring I trained for my 2nd half-marathon. I couldn't have done it without the support of my friend and training buddy, Samantha. Lacing up your shoes for a 10-mile run in 40 degree weather isn't the most exciting thing to do, but it makes it slightly more doable when you know you aren't alone. It makes it all worth it when you cross the finish line and can high-five that person that's been with you along the journey.



I'm not suggesting to ditch your current friends if they are gorging themselves with unhealthy choices, I'm saying, find at least one person to talk to and share your journey with. Surround yourself with positive people and you'll find yourself in positive situations.