LEM N FITNESS
![](https://static.wixstatic.com/media/9c355a_453ab73292c94474bb2c44256e9cfa93~mv2.png/v1/crop/x_0,y_0,w_593,h_599/fill/w_80,h_81,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/9c355a_453ab73292c94474bb2c44256e9cfa93~mv2.png)
Certified Personal Trainer/Fitness Instructor
& Certified Nutrition Coach
integrated fitness for the:
-The whole body-
fitness to nutrition
Tips for supporting a healthy body
-
Start slowly with any fitness program or with nutrition
-
Strength training is a very important part of fitness to aid in weight loss, healthy body composition, prevents injury, and many more things as we get older.
-
Choose a diet that is low in saturated fat and aims to remove all trans fats (WHO)
-
Choose foods and drinks that are low in added sugars
-
Eat plenty of whole grains, fresh vegetables and fruits
-
Reduce intake of fatty meats, processed foods and unhealthy salts
-
Drink your water. Add a LEMON for yum!
![Screenshot 2023-09-05 at 2.30.58 PM.png](https://static.wixstatic.com/media/9c355a_b38f682ec619440793c96baf097a7fd6~mv2.png/v1/fill/w_421,h_458,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/Screenshot%202023-09-05%20at%202_30_58%20PM.png)
BREAKFAST
![IMG_4617.jpeg](https://static.wixstatic.com/media/9c355a_e88a25e227c54344932b720573efe02b~mv2.png/v1/crop/x_0,y_880,w_2429,h_1612/fill/w_64,h_43,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/IMG_4617.png)
APPLE CINNAMON CEREAL
In a food processor chop,
1 apple or 1 pear
10 dates; pitted (abt 1/2 cup)
1 cups almonds or walnuts, any nut you like
1 cup flaxseed, milled
1 cup hemp seed OR 1/2 cup hemp seed and 1/2 cup hemp protein
1/2 cup sesame seeds
Chop to how chunky you want them.
In a large bowl combine:
2 cup cooked quinoa, cooked
2 cups oats (you can just use quinoa or oats instead of both)
1/2 -1 cup pepita seeds (pumpkin seeds, shelled)
1/2 - 1 cup sunflower seeds
1 1/2 Tbsp cinnamon
1 tsp nutmeg or allspice
1 tsp sea salt
3/4 cup molasses
3/4 cup oil; coconut, avacodo or hemp
1 lemon, zest and juiced
MIx together all ingredients in large bowl. Then add chopped items to bowl mixing until combined. Spread on greased cookie sheets.
Cook 300 degrees 45 minutes, extra if you like it crispy. OR 275 degree for 60 minutes. When you cook at a lower heat you preserve the nutrients.
Store in a large container with a lid.
Eat just like cereal with favorite nut or seed milk or homemade yogurt.
Banana Crumb Muffins
Makes 12
1/2 avacado, mashed
3 bananas, mashed
1/4 cup coconut oil, melted
1 eggs
3 dates, mashed
1/4 cup apple sauce
1 T lemon juice
1/4 cup pure sugar cane, honey or agave
1 1/2 cup whole grain flour or buckwheat flour
1 tsp baking soda
1 tsp baking powder
1/2 tsp sea salt
1/2 tsp allspice or cinnamon
1/4 cup chopped walnuts, optional
Mash avacado, bananas, dates, and coconut oil in a mixing bowl. Mix/ beat for 2-3 minutes or until well incorporated together. Add apple sauce, honey, mixing well. Make a hole in the middle to add dry ingredients. Mix once again until all ingredients are mixed well together.
Prepare 1 muffin tins. Pour batter 3/4th way full.
Topping;
2 Tbsp flour (I use fresh ground whole wheat)
1/2 tsp allspice or cinnamon
1 Tbsp coconut oil
1/4 cup pure sugar cane or honey
Mix all ingredients together by hand and sprinkle on top of muffins.
Bake 325*F for 20 minutes
MILK; ALMOND OR HEMP
3 cups filtered water
1 cup soaked almonds or hemp seeds
1-2 Tbsp agave nectar or honey
1 Tbsp fresh lemon juice
1 T vanilla, optional
Soak nuts or seeds in water over night or through the day. Rinse and place in blender with honey and lemon juice on high speed till milky.
Try adding 2-3 Tbsp of carbo powder to make chocolate drink.
Pour in pitcher and keep in refrigerator.
1
![](https://static.wixstatic.com/media/55aea8fe2937e15b77a05e7d1af810ec.jpg/v1/fill/w_232,h_236,al_c,q_80,usm_0.66_1.00_0.01/55aea8fe2937e15b77a05e7d1af810ec.jpg)
WHOLE WHEAT WAFFLES
In a blender add: 1 cup almond milk, 1 3/4 cup almond milk3 eggs1/4 cup coconut oil or favorite oil1 tsp sea salt2 cups whole wheat flour (grind in blender wheat berries before)2 tsp baking powder2 Tbsp sweetner; honey, sugar, agaveBlend until all ingredients are mixed well together. Let batter sit while you eat up waffle grill.
LEMON MUFFINS OR MINI LOAVES
1 cup coconut oil, melted
1 1/2 Tbsp grated lemon peel
1 Tbsp lemon juice
1 cup Plain yogurt
4 eggs
1/2 tsp sea salt
1/2 tsp baking soda
6 Dates room temperture
1 cup organic sugar cane or 1/2 cup agave
3 cups flour (oat, wheat or buckwheat)
Mix ingredients in order mixing after each one. Place in greased muffin tins or mini loaf pans.
Bake 350*F 20 minutes for muffins and around 27 minutes for mini loaves
If you like take 2 Tbsp agave
with 1 1/2 Tbsp of lemon juice mixed well together to drizzle on top
Apple Oatmeal
This has been a favorite for years in our home.
1/3 cup oat groats, or oats (I just crack my groats in my blender)
1/3 cup filter water
1 med apple
1/3 cup almond or coconut milk
cinnamon and honey to taste
Over stove heat water and oats till oats are swelled up with water. While cooking add diced apples. After it's done pour milk in and season to your taste buds!
Fresh Fruit cereal
1 Pear, diced
1 Banana, diced
1/2 cup blueberries, fresh or frozen
1/4 cup nuts; almond or walnuts
1 tsp hemp seed, cracked
1/4 tsp cinnamon
1/4 tsp ginger
Chop up and put in a bowl. Pour almond or hemp milk in bowl and ENJOY!
Buckwheat crepes
1 cup buckwheat
3 eggs
3 Tbsp oil
1/2 tsp sea salt
6 dates or 1/4 cup agave nectar
2 cup water
2 Tbsp flax or chia seeds
Place all ingredients in blender and process on high. Will be on the runny side. Cook on crepe pan or skillet spreading thin. Cook a couple minutes until top side looks done. No need to flip.
Add anykind of fruit and greek yogurt in the middle and roll up to eat.
Lemon Blueberry Pancakes
-
1/2 cup Oat flour
-
1/2 cup Whole Wheat flour
-
1/2 cup Blueberries
-
5 Egg whites or 2 whole, 2 whites
-
1 tsp Baking Soda
-
1 tbsp Lemon-Lime Gatorade
-
2 tsp grated Lemon Peel
-
1/4 cup greek yogurt (I like maple flavor)
-
1/4 cup almond or coconut milk
-
1 scoop vanilla whey protein powder
Directions
-
In a large bowl, combine all ingredients. Mix together and whisk until smooth.
-
Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
-
Serve with yogurt on top and favorite fruits
APPLE CINNAMON PANCAKES
1 apple, cored
1 Tbsp coconut oil
1 large egg
2 cups milk (hemp, or almond)
1/2 tsp nutmeg
5 dates, pitted
1 tsp sea salt
1 tsp baking soda
2 Tbsp baking powder
2 cups whole wheat flour
Place ingredients in blender order listed. Blend till batter consistency. Heat griddle on medium. Cook 3-5 minutes each side.
BUCKWHEAT PANCAKES
Add in blender:
1/4 cup ground flaxseed
1/4 cup hemp protein
Blend just long enough to crack open seeds.
Add:
1 banana
2 cups water or milk
2 T oil
1/2 - 1 cup buckwheat flour
2 egg
1 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
Mix well in blender till batter consistency. Bake on griddle medium heat
BLUEBERRY PANCAKES
1 cup almond milk; coconut or hemp will work too
1 cup plain yogurt
1/2 cup cooked quinoa, or sprouted
5-6 soaked dates or room temp
1.5 cup buckwheat flour or whole wheat
1 cup oat flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
2 eggs (optional)
Blend up in blender till its not lumpy.
1 cup blueberries coated in flour
Fold into batter and let sit for 5 minutes. Heat griddle medium heat. Let them cook 3-5 minutes each side