
Eating whole foods that aren't processed can be a challenge in our world today. This healthy whole food breakfast has only two ingredients, eggs and bananas. 

Step 1: Puree one banana and two eggs

Step 2: Heat a non-stick lightly oiled skillet to a low-medium heat. Add about 3 tablespoons of batter to create one pancake. This recipe makes 3 small pancakes. Cook until edges are lightly brown and then flip until done.
 
Tip: If you want to add some healthy grain calories you can add 1/2 cup of oats to the batter.

> Nutrition Facts: Serving Size 3 pancakes = 124 calories; protein 6.9g; carbohydrates 13.8g; dietary fiber 1.5g; sugars 7.4g; fat 4.9g; saturated fat 1.6g; cholesterol 186mg; vitamin a iu 307.8IU; vitamin c 5.1mg; folate 35.3mcg; calcium 31mg; iron 1mg; magnesium 21.9mg; potassium 280.2mg; sodium 71.6mg


Banana Pancake Recipe


Too busy to workout? We are all busy with what life is throwing at us like kids, work, family and now you need to add your fitness and nutrition on top of that. No really, you have to incorporate this into your life somehow because your longevity and life depends on it. If you don't, you can't be the best YOU that you can be! By being the best you will allow you to handle all that life throws at you with a better mindset and physical well being. 

Even for the busiest person, it's doable to squeeze in 20 minutes just a few times a week. 

Here is a simple fitness routine that you can follow even if you are busy:

Start with a warm-up: Take a few minutes to get your body warmed up by doing some light stretches or taking a brisk walk. You can take your child in a stroller or let them ride their bike or scooter. 

Do some bodyweight exercises: Bodyweight exercises are great because they don't require any equipment and can be done anywhere. Some examples include push-ups, squats, lunges, and burpees. Want more of a challenge, hold your baby or child and use them as your weight when squating.

Add some cardiovascular exercise: Cardiovascular exercise can help improve your endurance and burn calories. Some options include walking, jogging, cycling, or swimming.

Finish with some stretching: Take a few minutes to stretch out your muscles to help improve your flexibility and reduce the risk of injury. You can stretch out in your living room while still giving attention to your child. Play a silly game or have them try to mimic you. 

To make this routine work for you, try to fit in at least three 20-minute workouts per week. As you become more comfortable and your fitness level improves, you can increase the intensity and duration of your workouts. Start out with a shorter schedule is important because you are more likely to stick with it. Add a day or two on slowly if you find that you think you can. 


Fitness Tips


Mindset is THE MOST important tool that we have control over. Change your mindset from negative to positive and change your life! 

Having a positive mindset is important for fitness because it can affect your motivation, determination, and overall attitude towards physical activity. When you have a growth mindset, for example, you are more likely to embrace challenges and setbacks as opportunities for growth, rather than seeing them as failures. 

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This can help you persevere through difficult workouts and stay committed to your fitness goals. On the other hand, if you have a fixed mindset, you may be more likely to give up when things get tough and be less motivated to try new things. By cultivating a positive mindset, you can set yourself up for success and enjoyment in your fitness journey.

> Here are some tips for shifting your fitness mindset to a positive one:

Practice gratitude: Take time each day to reflect on the things you are grateful for. The body, your vessel that moves you through life. The ability to make it better, stronger and healthier. This can help you focus on the positive aspects of your body and fitness and cultivate a more positive outlook.

Set achievable goals: Having goals gives you something to work towards and can help you feel a sense of accomplishment. Make sure to set goals that are challenging but achievable, so you don't get discouraged. Start with a short list of 2 or 3 things that you will change for the better. It could be a new fitness routine, nutrition guidlines, sleeping habbits, stretching, meditation, there are lots of different options when it comes to fitness goals. 

Surround yourself with positive people: The people you spend time with can have a big influence on your mindset. Surround yourself with people who are positive and supportive, and try to limit your time with people who are negative or bring you down. Find a workout buddy or someone that has similar goals that can help keep you accountable. It's proven that going to the gym or setting fitness goals with a partner leads to a higher success rate. 

Practice positive self-talk: Pay attention to the way you talk to yourself and try to replace negative self-talk with positive affirmations. For example, instead of saying "I can't do this," try saying "I can do this and I will do my best." If you find yourself feeling down about your new fitness journey say these positive statements above. "I CAN do this!" 

Take care of yourself: Make sure to take care of your physical and emotional needs. Educate yourself on how to take care of yourself (if you're reading this... you're on the right track!) Eat a healthy diet, get regular exercise, and make time for activities that bring you joy and relaxation.

Focus on solutions: When you face challenges or problems, try to focus on finding solutions rather than dwelling on the negative aspects. This can help you stay positive and proactive.



Your Mindset


There are several reasons why it can be helpful to find a workout partner or group:

Motivation: When you're working out with others, you're more likely to stay motivated and stick to your fitness goals. It's harder to skip a workout when you know someone is counting on you to show up.

Accountability: A workout partner or group can help you stay accountable to your fitness goals. When you're accountable to others, you're more likely to make healthy choices and follow through on your commitments.

Variety: Working out with others can help you try new activities and keep your workouts interesting. You can try new things and switch up your routine, which can help prevent boredom and keep you engaged.

Social support: Exercise can be a great way to socialize and connect with others. Working out with friends or a group can be a fun and rewarding experience, and it can also provide a sense of community and support.

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Talk to other mom friends and see what they are doing for fitness. Do they know of a gym that has a daycare? Do they do home workouts? Is there a stoller group or local recreation center that offers classes? 


Support Sytem - Teamwork


This is a great starter recipe for egg bites. These are perfect to make ahead of time and keep in the refridgerator for a fast breakfast on the go. They're so easy to make! I find if you plan ahead for meals and do a little prepping you can avoid grabbing unhealthy options that nmight be faster like a granola bar or bagel. 

Step 1: Grab your 12 cup muffin pan and grease it. Preheat the oven to 400 degrees. 

Step 2: Whisk 9 eggs in a bowl. Add a 1/2 cup of shredded cheddar cheese, a pinch of garlic powder and a pinch of salt and pepper to the mix.

Step 3: Fill each greased cup about 3/4 full with the egg mixture. Bake for 16 to 18 minutes until eggs are completely cooked. 

Tips: Have fun and experiment with your new healthy breakfast. You can add cut up red peppers, onions, spinach, mushrooms and so much more to this easy recipe!


Healthy Egg Bites


Need more time in your day? If you find that it's hard to squeeze in a fitness routine, try becoming a morning person. You can gain extra time by seizing the day early on. Whether you get up early to workout, meal prep, meditate, finish laundry, this early morning time can be used to squeeze more into your day. It's great to get up before the kids wake up and the house gets crazy!

Becoming a morning person can take some time and effort, but it can be done! Here are a few tips that may help:

Gradually adjust your bedtime: Start by going to bed 15 minutes earlier each night, and gradually increasing the amount of time you spend asleep until you reach your desired wake-up time.

Get plenty of natural light during the day: Natural light helps regulate your body's internal clock and can make it easier to fall asleep at night.

Avoid screens before bedtime: The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bed.

Create a bedtime routine: Establishing a consistent bedtime routine can help signal to your body that it's time to wind down and prepare for sleep.

Be consistent: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's internal clock and make it easier to wake up feeling rested.

Get some exercise: Regular physical activity can help you sleep better and feel more awake during the day. Just be sure to finish your workout a few hours before bed so it doesn't interfere with your sleep.

Don't hit the snooze button: If you're having trouble waking up, try setting your alarm for the time you actually need to get up and avoid the temptation to hit the snooze button.
