Vegan Coconut Banana Oatmeal Chocolate Chunk Bars

cut off t-shirts...the secret to muscle gains ;) . that's it.  a participant actually cut this shirt for me right before our Zumba half-time performance this past monday during the Rockets game (yeah haven't gotten that post up yet, whoops) and now i want to do all my lifting shirts this way! will have to YouTube a tutorial for sure.  after Barbell Strength class this morning i did back & biceps on my own before starting my day.

whenever i see these baby 1 lb weights on the rack i think about how cute they would be for my future mini me. baby fever strikes again! i've never seen anyone actually use them (other than for a door stop) but aren't they adorable??

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on my last grocery trip, i got a few of these StarKist Tuna Creations from Walmart.  i devoured the Sweet & Spicy and Herb & Garlic flavors a few days ago and finished the Hickory Smoked tuna today. all three were tasty!  love me some portable protein!  someone on IG said they have a Ranch flavor and i sure wish i had seen it at my Wally World.  i'm on the hunt for it.

they are already packed with a ton of flavor, but to the Sweet & Spicy one i added:

• raisins
• boiled egg whites
• green onion
• Grey Poupon Mild & Creamy Dijon Mustard (calorie-free)
• cracked black pepper
• red pepper flakes
• sweet smoked paprika

and topped a few raw red bell pepper slices for lunch one day.  again, it didn't even need all the hoopla!  i usually add all those ingredients to regular, unflavored tuna though.  try it and lemme know what cha think.

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what did i end up doing with this overripe bunch of bananas?  i found a WINNER:

Vegan Coconut Banana Bread Oatmeal Chocolate Chunk Bars

say that 3 times fast!  soooooo, vegan desserts have completely won me over.  i have committed myself to creating way more of them.  i've had a handful of moms contact me about making tasty food for their kiddos with specialty diets, and dairy-free is usually at the top of their list (for the parent's diet too).  i understand completely cause bloating = :( . i found Minimalist Baker surfing the net one day and saw about a quadrillion recipes of theirs i wanted to try.  most vegan dessert recipes i've come across contain a bajillion ingredients, like forreal.  i get discouraged myself just scrolling through them.  that's another reason i like Minimalist Baker though, hence the name! simple, tasty, and they use as few ingredients possible.  busy moms appreciate that too!  i know i do.  anywaaaaaay, this recipe is oil-free, egg-free, wheat-free, diary-free and still tastes freaking AMAZING.  that's always my first concern when all the 'good' stuff is missing from a recipe, ha. i found and adapted this recipe from another healthy site i came across during cardio recently, Ambitious Kitchen.  these do NOT disappoint your taste buds or your waistline.  now that's my kinda dessert!!  all things in moderation though, yall.

no apologies...my nails are the last thing on my to-do list these days. actually they never even make the list. 

moist, delectable, and HEALTHY! 

go ahead, get PIN-happy! i'll wait :)

ok i'm done. ready?

Vegan Coconut Banana Bread Oatmeal Chocolate Chunk Bars

the stuff:

• 2 cups gluten-free oat flour (make your own...i used rolled oats + Ninja Blender)
• 1/4 cup gluten-free rolled oats, un-blended (just for texture)
• 1 tsp cinnamon
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 2 tsp vanilla extract
• 1/4 cup honey or light agave nectar
• 3 medium ripe bananas
• 1/4 cup unsweetened applesauce
• 1 heaping tbsp unsweetened toasted coconut flakes
• 1/3 cup dairy-free semi-sweet chocolate chunks

topping:

• 1/2 tsp coconut oil, melted
• 2 tbsp dairy-free semi-sweet chocolate chunks, melted
• 1 heaping tbsp toasted coconut flakes (optional...but that crunch and toasted flavor is everything)

do this:

1. pre-heat oven to 350 degrees & coat baking pan with non-stick cooking spray
2. oat flour: place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour.
3. transfer oat flour to a medium bowl and add: 1/4 rolled oats, baking powder, baking soda, salt and cinnamon
4. throw bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes until smooth and creamy
5. add wet mixture to oat flour mixture and mix until just combined
6. gently fold in 1/3 cup of chocolate chunks
7. pour batter into prepared pan, spreading evenly with rubber spatula
8. bake for 15 minutes or until toothpick inserted into center comes out clean
9. let cool for 10 min.
10. prepare drizzle by adding 2 tablespoons of chocolate chunks + coconut oil in microwave safe bowl. microwave on high 30 seconds; stir well to combine then drizzle over the top of bars.  sprinkle toasted coconuts over bars. cut into 16 bars and serve it UP!

***NUTRITIONAL STATS( per 1 bar): 98 calories, 18g carbs, 4g fat,  2g protein, 10g sugar***

LOVE AT FIRST BITE!

make these, take a pic, then TAG ME on IG or Facebook and let me know what you thought of this treat!

Q: what are some of your favorite IG accounts to follow for recipes?  please share!

le

let the Christmas shopping BEGIN + clean, gluten-free, dairy-free SUGAR COOKIES!

finally started a little Christmas shopping!

 for myself :lol: .  i found these guys yesterday at Hobby Lobby for half price and i can't wait to make healthy sugar cookies with Chiso.  here's a tip that you may or may not have known- you can just pull up the featured Hobby Lobby coupon right on your mobile device and show it to the cashier, no printer or hard copy needed.  i found that out while in line yesterday cause the lady in front of me did it.  i logged onto www.hobbylobby.com super fast before my turn and immediately clicked on Coupon; it was for 40% off one regular priced item. SCORE.

we might leave these out for Santa this year, try'em!

clean, dairy-free, gluten-free, vanilla and chocolate sugar cookies

the stuff:

• 1 1/2 cups almond meal / flour
• 1/4 cup melted coconut oil
• 1/4 cup honey or agave nectar
• 1/4 tsp baking soda
• 1 tsp vanilla OR almond extract (either works)
• dash of sea salt

--->for the chocolate cookies, make 1/4th of the almond meal unsweetened cocoa powder (which leaves 1 1/4 cups almond meal left, right? right.)<---

do this:

1. mix your batter well.
2. place bowl in the fridge for 20 minutes. **i know you want to skip that step but don't!** it determines the texture of your cookies.
3. press dough out on flat surface and use cookie cutters, or roll dough into 22 balls.
4. bake for 7-9 minutes on 350 degrees or until golden brown.

makes 22 cookies! per cookie: 44 cals, 3g fat, 4g carbs, 3g sugar.

Q: :shock: Christmas shopping....... have you started!?

le

hello there mr. speculum + 1st postpartum home workout

postpartum check up time!

5 weeks in, and here we are again.

the last time i sat on this table i was 40 weeks preggo and 2 cms dilated.  just in my thoughts as i waited for Dr. A. lol.

soon as i walked in the office my eyes were immediately drawn to the tools on the counter though, especially that darn speculum. hate it. and that clicking noise as it opens drives me craaaazy.

however, it was standing in the way of me and the gym so i tolerated it for yet another 60 seconds.  i know i'll be seeing it for the rest of my life so i'll make peace with it some day.

aaaand we're done here!  Dr. A cleared me to go back to my usual workout routine whenever i am ready.  however, i'm taking it super, duper slow.  teaching vs. taking a class are two different experiences for me as i've mentioned before.  kinda like Beyonce vs. Sasha Fierce-- falling down the stairs and all.  i don't want to push it too fast too soon, but ultimately i will be taking classes again, adding the weights back into my routine slowly but surely, and paying attention to how my body responds.  listen to your OB ladies, and listen to your body. i'll discuss some of my fitness goals in the next post though!

*****

afterwards, i decided to share my very first workout at home with my Mr. Piggy! Sonny is NOT feeling Odego's nickname but because he grunts and snorts like crazy when he is hungry it was only right.

#sorrynotsorry, hubs.

      [wpvideo 7HX49GFx]

 i'm using body weight for these super basic moves for the most part as Dego only weighs like 9 lbs.  it's perfect cause i'm forced to go super slow while i hold my precious cargo!

• squats - looking up and out at the ceiling while performing squats helps to keep my back flat and knees behind my toes.

• plie squats - you don't have to go deep! gradually work your way back to that level.

• side bends - try these to start and keep a flat back and elevated chest for better posture.  my postpartum core strength is loads better this time around as i worked my obliques throughout my pregnancy.

• modified push ups with kisses :)

remember moms, my pace is not your pace and vice versa.  if you feel any pain or discomfort, STOP.  and if you haven't been cleared to do these exercises yet, don't even think about it!  if you have been cleared but still not ready, go outside and walk, hit the elliptical, or start with some postpartum yoga.  if moms could have their pre-preggo bodies back sooner than later, then let's be honest-- i'm positive a vast majority would jump at the chance to.  my message is to first and foremost show how proper nutrition and physical activity can aid in doing just that.  make no mistake, this is not a race.  i repeat...this is not a race.  i exercise because i love it. i make time for it because it's a priority in my life.  there is absolutely nothing unrealistic about eating a balanced diet and exercising regularly during pregnancy. nothing. my journey may not be typical or the norm, but my results are very real.  my skin gets thicker by the day because of Instagram lol, but i won't apologize or feel bad for being blessed to have an active pregnancy (i don't take it for granted one bit) and/or living a healthy lifestyle.  ANY mom can do it and i hope to inspire other women enough to even try!

semi-rant over.

i stopped at GNC on the way home to try some new Quest Bar flavors before i buy a whole box of them and i'm excited!  they have been helping with my sweet cravings and i don't mind the fiber and protein that comes with them.  they're all natural, high fiber, gluten-free, 1g of sugar, and low carb. i bought hubs the Cookies & Cream flavor which he swallowed on sight (which is why it's not pictured) and i managed to get a piece and loved it too.  it nipped his Oreo cookie craving right in the bud, sweet!

Q: what is your favorite Quest Bar flavor? 

le

33 weeks + Double Chocolate Skinny-Fat Brownies

 in the beginning of the 2nd tri i remember sometimes forgetting i was even preggo.  didn't feel anything on the inside most days and definitely wasn't showing on the outside yet.  yeah, those days are OVER.  i actually feel great and my energy didn't deplete like i expected at 33 weeks now, but as my little nugget grows, obviously the discomfort does too.

#magicbump now ya see it, now ya don't!

you know that hasn't stopped me from moving though!  outside of teaching my Lifetime classes, i look forward to Zumba and Kickboxing for my cardio because they are just so FUN to take.   some days all i want to do is move, nothing serious.  i've been constantly reaching for healthy fat to nourish the baby and i and i'm slightly addicted to Dark Chocolate Dreams by Peanut Butter & Co on my early morning pre-workout snacks as you can see!

other healthy fat sources:

• avocado! homemade guacamole (2 avocados, 1 roma tomato, sea salt, juice of 1/2 a lemon, 2 tbsp minced cilantro - BLEND)
• raw or roasted, unsalted almonds, pistachios, and cashews
• olive & coconut oil
• lite & full-fat coconut milk
• natural peanut butter, nut butters in general
• flaxseed
• mackerel & salmon

today was my last ultrasound scan until we meet baby Odego.  my OB just wants to make sure he is measuring correctly and will compare his progress to the last scan.

Sonny always asks me why i cuff my bump. i don't know!!!! it's just something we do. my hand just goes there automatically. especially in pictures.

here are some recent eats! if you follow me on Instagram though you've prolly already seen all of these ;)

lean protein, plenty of fresh & raw veggies, fruit, healthy fat, and whole grains, even when dining out.

 remember, your postpartum 'transformation' starts the MOMENT you get preggo, not after you deliver your baby! smart food choices and physical activity from start to finish is what makes the difference in your recovery time.

for my Sunday Dinners cooking class last evening, we made Fit N' Crispy Chicken Parm and Thai Coconut Curry Chicken (recipe coming up next post!) - two flavorful, fun, things you can do with those plain ol' chicken boobs.

i sent my students home happy and packed up all the leftovers for them to kill later.  which left me with, well, nothin'!! it's all about you guys though.  sooo, i made a big pan of parm for mysel....err, my family today and my Italian fix has once again been satisfied.

they also went home with a sample of these guys: Double Chocolate Skinny-Fat Brownies! why? cause i used skinny / healthy ingredients (no processed sugar, whole wheat flour, no butter) but it still tastes like a brownie should.  i had my fingers crossed that they would be a hit and they were!  which means i'll be whipping some up for a 'Skinny' themed private 30th birthday event next month.  YES, i do those too!  email me for all the details at le@fitfoodiele.com.

ok, ok.

Double Chocolate Skinny-Fat Brownies

the stuff:(source)

• 2/3 cup pure maple syrup or honey
• 1/3 cup unsweetened cocoa powder + 2 tsbp
• 3 tbsp coconut oil, melted
• 1 tsp vanilla extract
• 1/2 cup semisweet or dark chocolate chunks, chips, or mini morsels
• 1/2 cup white whole-wheat flour (i used King Arthur)
• 1/4 tsp baking soda
• 1/4 tsp baking powder
• 1/4 tsp salt
• 1/2 cup unsweetened applesauce
• 1 large egg, beaten and at room temp
• 1/4 - 1/2  cup pecan pieces (optional;  can add to batter or save for topping)

do this:

1. preheat oven to 350 degrees F and coat an 8 in square pan with no-stick cooking spray.
2. mix the maple syrup and cocoa powder together really good (you'll be stirring for a minute, just keep going).
3. combine all dry ingredients in a separate bowl.
4. in another bowl, add the applesauce, oil, egg, and vanilla.  work in the maple syrup / cocoa mixture.
5. add the wet mixture into the flour and stir until well combined.
6. pour into your pan and let bake for about 25 minutes or until an inserted toothpick comes out clean.

TIPS:

*remember, there are chocolate chunks in the batter so don't mistake the melted chocolate on the toothpick for uncooked batter like i did.

*let the pan cool a little then place it in the fridge for about 20 minutes before serving. i just popped a piece in the microwave for 10-15 secs before eating.

*when cutting, run hot water on your knife for a few secs first to make clean cut squares each time.

makes 16! for 1:

nighty nite!

le

light whole wheat pineapple upside down cake & home HIIT moves

i had a little cabin fever Tuesday after my Total Conditioning class was canceled cause of the freezing temps and icy Houston roads. i have to be honest with you guys... home workouts are still hard for me to get through :shock: . being up in front of my class at the gym is my motivation to keep going and never quit. i know my members are looking up to me for motivation but they provide the exact same thing for me.  i'm 58 times more likely to stop when it burns when i'm at home. when i'm up on stage i don't feel a thing. i just look at my HR watch an hour later and it says 800+ calories burned :lol: . anyway, i make up my class routines the night before so i pretty much did the whole thing without a step bench in my dining room and got a really good sweat going.

[wpvideo O51tjR8F]

got the job done. try some of these exercises for getting your heart rate UP.

[wpvideo eHbXyM6V]

HIIT is great for burning fat while keeping all your hard-earned muscle, e.g. like sprinting on a track or treadmill.  you can only hold this high rate of intensity for so long, so you give it all you got for 30 seconds - 1 minute then recover. i do it gradually by starting with a basic exercise move then building on it from there (see example vid above).  my heart rate has to stay in the safe range of 140-150 since i'm preggo, so i don't go full throttle anymore. but YOU can! if you're not preggo.  if you have never taken Total Conditioning at Lifetime Fitness, YOU MUST.

on to one of my favorite cakes to eat growing up.  i don't have it often at all and i didn't want to have to resort to a boxed cake mix (even though they taste awesome too) so i created this one. finally got it right on the 3rd try.

light whole wheat pineapple upside down cake

the stuff:

• 1/3 cup coconut crystals (or organic brown sugar or sucanat)
• 2 tbsp organic whipped buttery spread (i used Earth Balance)
• 7 fresh or canned pineapple slices
• 3.5 **maraschino cherries
• 1 whole egg
• 2 tbsp coconut oil
• 1/3 cup unsweetened vanilla almond milk
• 1/3 cup fresh pineapple juice (you can use more milk if you'd like)
• 1 tsp vanilla extract
• 1 cup white whole wheat flour OR cake flour (i used King Arthur)
• 1/4 cup whole wheat pastry flour
• 2/3 cup coconut crystals (or organic brown sugar or sucanat)
• 1 1/4 tsp baking powder
• 1/4 tsp salt

do this:

1. preheat your oven to 350 degrees.
2. coat a 9 inch round or square pan with no-stick cooking spray.
3. melt and coat the bottom of your pan with whipped butter spread until even.
4. next, sprinkle 1/3 cup of coconut crystals in the bottom of your pan on top of the butter.
5. lay pineapple rings flat in bottom of pan; place cherry halves in center of the rings.
6. mix egg, 2/3 cup coconut crystals, coconut oil, milk, pineapple juice, and vanilla extract in a large mixing bowl.
7. in a separate bowl, mix flour, salt, baking powder well.
8. slowly add your wet mixture to your dry and stir until all combined, no lumps.
9. pour batter on top of pineapple rings evenly.
10. bake for 30-33 minutes or until an inserted toothpick comes out clean.

let it cool, then flip the pan over and convert it onto a plate. see below.

 ta-da.

**let's chat. maraschino cherries are not healthy. no way around it.  i used them cause they just go with the standard pineapple upside down cake recipe. they just do. it's not the same without them. you don't have to use them though! chances are you don't even have any in your fridge anyway. you can actually make them yourself using fresh cherries, or find another fruit to use. be creative.

i equate the area under the individual pineapple slice as one serving, so there are seven up there.

per 1 serving: 264 calories, 10g fat, 38g carbs, 4g protein.

not too shabby when compared to Betty's stats ;)

so i'm taking my very first cooking class at Sur La Table tomorrow, aaaagggghhh!!!! and guess what we're making?! the best food ever on earth. homemade PIZZA.  this class had my name all over it.  i plan to start teaching my own cooking & exercise classes as early as next month so i'm getting all the tips, info, and advice i can stuff into my brain. more details to come VERY soon- it's pretty much February already :shock:

le