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Healthy Banana Bread Muffins

Hey Friends,

Things are changing around here for the better and I have lots of exciting things coming your way! 2014 is going to be a  year of improvement for Short And Healthy! Keep a look out for new upgrades and changes. 

Also please be sure to share this recipe on Pinterest, Facebook, or Instagram! If you make them, tag the post with #shortandhealthy so I can see! Let me view what variations you come up with!

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Meanwhile, here’s another healthy (and amped up with protein) recipe that is sure to hit the ‘banana bread’ craving! I thought of these as a quick grab-n-go breakfast item but they taste like a dessert! So whatever you’re feeling. 

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The main ingredient is almond meal and banana (obviously).  With a few key ingredients, I kept them super moist which was a relief since adding protein powder can sometimes dry out a recipe.

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Next week I’ll have another Monday Motivators post up, but this time I want you to nominate someone!  Let me know who you think should be a Monday Motivator! Either comment below or tag me in any social media (Twitter, Instagram) post nominating that person.  I cannot wait to see who motivates you!

Okay now for the recipe….

Healthy Banana Bread Muffins
Serves 8
A moist, warm muffin that satisfies the 'banana bread' craving!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1 cup almond meal
  2. 1 banana (mashed)
  3. 1/2 teaspoon baking soda
  4. 1 scoop cinnamon swirl or vanilla protein powder
  5. 1/2 cup almond milk
  6. 1/2 cup plain Greek yogurt
Instructions
  1. Preheat oven to 350 degrees
  2. Combine all ingredients in a bowl
  3. Mix until batter forms
  4. Line muffin tins with paper linings
  5. Pour batter into linings until 2/3 of the way full
  6. Bake for 15 minutes (or until a toothpick comes clean)
  7. Allow to cool
Notes
  1. For additional deliciousness, add a teaspoon of peanut butter (or nut butter of your choice) to the middle of the batter before baking!
Short And Healthy http://shortandhealthy.com/
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The Importance of Hydration

This post was sparked by a conversation I had with my cousin this weekend.  She coaches adolescent girls volleyball and had told the girls to start to read my blog to get tips on how to eat better.   While healthy habits can start at any age in life, it is much easier to instill them in children.  Drinking enough water and eating the proper foods are essential to development but they are even more important in athletes.  Adolescents who play sports or are just very active require proper hydration to prevent dehydration, maintain cell growth and fuel their body.  However the importance of drinking enough water extends to the entire population, not just adolescents. 

Now, we’ve heard it a thousand times-drink a lot of water, eat fruits and vegetables and perform an adequate amount of exercise but do we know why water is so important? How much should we drink? What does it actually do?

I tried to answer these questions plus a few more in simple terms. 

Why should we drink it?

Water makes up between 45-60% of your body (depending on your gender).  This means that more then one half of you is water! Everything in your body depends on it-especially your brain, which is comprised of almost 95% water. 

Lack of water can lead to dehydration which can manifest in symptoms such as lethargy, dizziness, confusion, weight loss, dry skin and even coma.

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What does it do for you?

There are many benefits to drinking water including:

  • flushes out toxins (an everyday detox for your body!)
  • controls heart rate and blood pressure—> heart healthy!
  • improves skin elasticity
  • improves and helps digestion
  • transports nutrients and waste
  • reduces fatigue
  • increases metabolism (hello weight loss!)
  • reduces fluid retention—> by flushing out extra sodium (salt)
  • increases muscle tone
  • helps regulate temperature

How much should I drink?

Most articles say you should have between 8-12 cups of water per day.  However the U.S Department of Health and Human Services recommends women consume 2.7 liters (91oz) and men consume 3.7 liters (125oz) through beverages (80%) and food (20%).  So if you do the quick calculation, women should be drinking 2.2 liters of water and men should be drinking 3.0 liters of water. 

If you are an athlete, workout everyday, work outside and sweat or perform vigorous activity, you will need more than the recommended amount of water.  Pregnant women also need more water daily. 

When should I drink it?

All day long essentially, keeping a water bottle within reach will help you drink enough water and ward off dehydration.  However, if you start to feel thirsty, your body is already slightly dehydrated. 

If you find yourself hungry, try drinking a cup of water first to determine if it is actual hunger or if your body just needed some fluids. 

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Other Options

If you find you have a hard time guzzling just regular water, light beverages with low to no sugar contents can be great alternatives and still keep you hydrated.  Some options include:

  • green tea
  • decaffeinated iced tea
  • Crystal light packets added to water
  • Mio
  • coconut water (watch for added sugar)
  • Hint Premium Essence Water

Tips to Stay Hydrated

Drink up!

 

References:

http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2

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