Gluten Free Banana Blackberry Bread #NationalHeartMonth

Valentines Day means heart shaped boxes filled with chocolate, candy hearts with cute messages on them and  even Teddy Bears holding a little stuffed red heart reading   "I Love You".  But did you know that February is also National Heart Month?  Now is the time to start making small or big changes and getting into healthy habits for your heart and over all health.

Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease. The good news is that heart disease can be prevented by making healthy food choices, exercising even moderately and getting regular checkups with your doctor. 

While I was pregnant with my 4 and last baby I had signs of preeclampsia, a dangerous condition that causes a sudden onset of high blood pressure. Luckily for me, it was a mild case and I didn't need to take anything for it. I've always been very  healthy and so hardly ever saw a doctor. A year or so later, I started getting frequent, excruciating headaches and saw several doctors who all wanted to treat me for "migraine like" headaches and sent me off with migraine and narcotics prescriptions (the latter I never filled). One said they were stress headaches and gave me muscle relaxers. My blood pressure  was  high at the office visits but since I'd never had HBP before, they said it was high because I had such a bad headache.


It wasn't until I began lifting weights last year and was becoming very dizzy and nauseous during my workouts that I started randomly taking my blood pressure. I then realized that I now had very high blood pressure. I'm very lucky that I didn't have a stroke or cause some permanent damage as high as it was for as long as it had been going on! In fact, most often HBP does not cause any symptoms and so people don't even know they have it. It's called 'The Silent Killer' for that reason.

According to the Center of Disease Control

"Uncontrolled high blood pressure is a leading cause of heart disease and stroke. In fact, more than 67 million Americans have high blood pressure. People with high blood pressure are 4 times more likely to die from a stroke and 3 times more likely to die from heart disease, compared to those with normal blood pressure.

High blood pressure often shows no signs or symptoms, which is why having your blood pressure checked regularly is important. It's easy to get your blood pressure checked. You can get screened at your doctor's office and drugstores or even check it yourself at home, using a home blood pressure monitor."

TIME        60 MINUTES            YIELDS     2  *SMALL LOAFS


1/2 cup almond flour
1/2 cup coconut flour
1/2 cup buckwheat flour
2 large or 3 small very ripe bananas
1/2 cup melted real butter
4 eggs
1/3 cup real Maple syrup
1/2 teaspoon cinnamon
1 teaspoon baking soda
1/2 teaspoon real vanilla extract
1/2 teaspoon salt
1 teaspoon coconut oil or butter for greasing pan or use disposable paper bread pans as I did here.
1 cup fresh or frozen blackberries (can also use strawberries, chocolate chips, nuts etc.)





Preheat your oven to 350F. Grease a small 8x5 inch bread pan with coconut oil or butter. Cut a piece of parchment paper to fit just on the bottom of pan.


In the bowl of your stand mixer with a cookie paddle attachment, mash the bananas. Add butter and mix to combine. Add the eggs, one at a time. Add Maple syrup, cinnamon, vanilla and salt, mix to combine. Add the flours and baking soda Mix on low until just combined.


Spoon the batter into prepared bread pan. Bake on 350F for 35-45 minutes (depending on altitude, your oven and type of pan using.)  When a toothpick inserted in the middle of the loaf comes out clean, remove bread from oven. Place on a wire rack to cool for about 5 minutes. If you used a metal pan, take a butter knife and carefully slide it around the edges of the pan to help loosen the bread. Carefully, turn the loaf over and place the bread on the wire rack to cool another 10-15 minutes.


Serves warm as is or with a small slab of real butter. 

notes

If you don't have buckwheat flour, substitute with equal amount of almond flour. Coconut flour is very absorbent so I wouldn't use more of that.

When baking gluten free breads it's best to stick with smaller loaf pans so as not to create dense bread. I like this pan or small, disposable ones like these or these.



As always, thank you for purchasing my recommended products through the links I provide or through Simply Healthy Family's store at the bottom of this blog and thereby supporting this site.







YOU MIGHT ALSO LIKE

Banana Sunflower Seed Cookies

Banana Coconut Cookies

Almond Butter Banana Pancakes

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Winter Citrus Salad with Avocado Basil Dressing from Foxes Loves Lemons


Orange Mango and Lime Smoothie from The Wimpy Vegetarian


Kale Spinach and Bean Soup from Ruffles and Truffles









American Heart Association

My Top 10 Favorite Healthy Cookbooks #Giveaway

I'm so excited to share my Top 10 favorite healthy cookbooks with all of you! Some of these books have been flipped through, bookmarked and drooled on many, many times. I'm giving one each away to 10 Simply Healthy Family readers. I'll try my best to get you the one you want and think it would be easiest to leave me your top 3 choices in the comments below.

Like this Pozole Rojo Recipe from Thug Kitchen

 

Let's start of the year with some new delicious and healthy recipes shall we?

photo source

Thug Kitchen


Sprouted Kitchen


What Katie Ate


Skinny Taste


Cooking Light Global Kitchen


Foodie Physician: Cooking Well, Anti Aging


Broccoli, Love and Dark Chocolate


Delicious Probiotic Drinks


Let Them Eat Kale


Cooking Well Anti- Aging

a Rafflecopter giveaway

WHY WAIT FOR NEW YEAR’S?

I am all about celebrating, having fun, and ringing in the New Year with a smooch and cheers with my hubby, but the whole making New Year’s resolutions thing I just do not understand.  Mainly due to seeing so many people not follow through after a few weeks, or even days.  It sounds like all fireworks, and excitement in the beginning, but the flame usually dies down as old habits, lifestyles, and the “norm” way of treating ourselves and allowing ourselves to be treated nestles back into the day to day. Further, why wait for New Year’s to make a positive decision to change our life and become healthier people?  Today is New Years in my book and I like that saying “never put off to tomorrow what can be accomplished today”.  It is time to stop using the New Year’s holiday as a crutch to continue living unhealthy lives, to pack in as much unhealthy crap food as possible, and not go to the gym or start a home exercise program until that so called “magical perfect time”. 

The reality is that no perfect time exists and life does not wait for our decisions.  It goes on whether we join in the positive decision making process or not.  The straight up truth is that while the procrastination of taking care of self continues, the body will eventually let you know through illness, poor blood test results, obesity, heart issues, diabetes, hypertension, increased stress and the list goes on. Wouldn’t it be great to go into the New Year with choices to adopt a healthy lifestyle already in place, and to feel great about celebrating all the fabulous things being done to become our best healthy self?

I am not trying to be a “Darla Downer” when it comes to the upcoming New Year.  I am trying to get you to wrap your head around the reason for waiting to become a healthy person.  I say let’s celebrate and I would be the first to raise my glass and applaud all the efforts being made to adopt that healthy lifestyle, but that does not have to wait until January 1^st.  I also understand that Christmas and New Year bring food, family and fun, and much is not on the usual healthy meal plan that would maintain a healthy physique.  There is nothing wrong with enjoying a little of this and that and I will be doing the same, but also will be including my regular healthy foods and exercise.  Let’s not use this holiday as an excuse to not take care of ourselves and promote a “hall pass” to a month of junk because when the so-called fun is all said and done, what will be left is discouragement and frustration knowing it will be that much longer and harder to undo what has been done. 

DON'T MISS MY FREE UPDATES

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button at the right to select your feed preference. I look forward to responding to your comments and appreciate your shares.

Stay Healthy!

Darla

Simply Healthy Family's Favorite Fall Recipe Roundup {say that 10 timesfast!}

Here's what's happening right now. I decided to stop blogging because

a.)   I keep comparing myself to other bloggers even though I firmly believe in not comparing myself to anyone, ever and therefor am making myself depressed, crazy and then just plain pissed followed by a general annoyance for no good reason. (I do however believe in random, run-on-sentences) and

b.)   I've become overwhelmingly consumed by guilt from spending too much time on the computer editing, writing and researching for my blog and not enough time with my children. No matter how many times I tell myself that a little bit of "me time" is a good thing I still feel guilty every time I'm sitting here and the kids are running around the house like banshees.


Then,  I had a day off, the weather dropped  20+ degrees into down right awesome here in Phoenix, I had a nap, then a glass or two of wine and  got over myself.  Onward and upward,  all things in moderation et cetera, et cetera.......




Lastly and coincidently, my 3 younger children have been playing very nicely together for 4 hours straight. No one is under the influence of medication or bribery, no one has incidentally knocked out someones tooth and no one has cried, died or gotten on anyone's nerves for FOUR HOURS STRAIGHT.  I'm going to go with my positive self and not think about the calm before the storm that will hit full force right around bedtime. Happy thoughts.





So in an effort to remind myself why I do what I do in this silly blogging world I compiled my very favorite Fall Foods to share with you. I usually don't do 'round ups' but looking through my favorite recipes and flavors, Fall is always on the top of the list. Every time.

I hope you stick with me and more importantly have tried or at least saved a recipe or two from my humble little place here. Any thoughts or suggestions are always appreciated. What would you like to see more of here at Simply Healthy Family? What are your favorite Fall foods? Do you ever experience "Mom Guilt"? How do you cope?

Fall Favorites from Simply Healthy Family

for football parties, fall picnics and fire pit gatherings. 

Apple Cider and Pomegranate Popsicles

Cast Iron Skillet Green Chili, Buttermilk Corn Bread

Chipotle en Adobo Butternut Squash Lasagna

Chipotle and Cheddar Cheese Cauliflower Poppers

Baked Buffalo Cauliflower with Home Made Blu Cheese Dressing.

Vegetarian Stuffed Poblano Chilies with Ancho Guajillo Sauce

Pumpkin Egg Nog Custard {sugar free}

Pumpkin, Chick Pea and Red Lentil Stew 

South Western Style Spaghetti Squash with Chorizo and Peppers

Roasted, Buttered Spagetti Squash with Two Bean Croquettes

Sweet and Smokey Slow Cooked Garbanzo Beans on Home Made Flax Seed Crepes

Healthy Almond-Coconut Thumbprint Cookies with Melted Chocolate

WANTING A HOT BODY IS NOT ALL ABOUT VANITY

I want a hot body and there is nothing wrong with that.  In fact, I believe that health and fitness play a large role in finding the fountain of youth and I am implementing that into maintaining my “hot body” philosophy.  I feel honored to have joined the 50+ club and that does not mean I am supposed to change in some way and enter into a doom and gloom frump sorority for women.  I believe that age is just a number and what I think in my mind is what I feel in my body and soul.  Health will always be my priority, but I am not going to lie and tell you that I do not want my body to look good in and out of my clothes.  There should be one of those “snarky e-cards” that states “I do not want a hot body…said no woman ever”. In fact, let me create that for you.

Being healthy and fit feels sexy, and when it is just me and the mirror, I like what I see and enjoy the confidence that goes along with that.  We are all our own worst critics and will always find something that can be improved and as long as that is kept under control, meaning it is not an obsessive thing, there is nothing wrong with wanting to work on achieving goals.  The point will always be for me to focus on being a better me than yesterday given my genetics and medical issues, and also acceptance of what I can do with this 50+ body.  I am getting older and feeling pretty frisky about being fifty.  The fact that I can still fit into the same size that I wore in high school is pretty exciting, and I am all about trendy and refuse to wear the “mom” jeans.  Wanting a hot body is not all about vanity, but about what feels good for myself, and quality of my life physically and emotionally.

Maintaining a hot body has so many health, self, and relationship benefits that I would be crazy not to stay plugged into this lifestyle.  I want to look good naked, feel good in clothes, and enjoy great sex with my hubby, which are all easier with a fit physique.  It really is the confidence gained that enables such a feeling of contentment and accomplishment.  The hot body is only the result of living the healthy lifestyle and what a great side effect to reflect outwardly.  There is a sense of pride that goes along with the fruits of my labor, and it really keeps me wanting for more.  Each sweaty workout session may be hard but even going through those motions, I feel awesome and sexy. Wanting a hot body is a motivation and keeps me plugged into having fun with what I can do next to keep improving. 

Stay Healthy Fitness Happenings: Want to promote your business through low cost Ad Space or a fun Giveaway with Stay Healthy Fitness? Check out my pages for Ad Space or Host a Giveaway and I look forward to assisting you!

 

DON'T MISS MY FREE UPDATES

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button at the right to select your feed preference. I look forward to responding to your comments and appreciate your shares.

Darla and Don, Fit at 50+

Stay Healthy!

Darla

Tart Cherry and Vanilla Yogurt Breakfast Cakes {Recipe Redux}

Get out of your boring breakfast rut with these deliciously healthy Tart Cherry and Vanilla Yogurt Individual Breakfast Cakes. Served Piping hot who can resist warm tart cherries in a healthy, whole grain cake? This cake is moist and delicious, sweetened naturally with creamy vanilla yogurt and 

 a bit of brown sugar. 

“By posting this recipe I am entering a recipe contest sponsored by National Dairy Council and the Quaker Oats Center of Excellence and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Don't start your day off with sugary cereals, this healthy breakfast will keep you feeling satisfied and guilt free. Kids and adults alike need a healthy, whole grain and protein packed breakfast to keep energy levels high and the brain functioning and it's best. This breakfast has it all nutritionally speaking and is delicious too! 

More than 75% of Americans are calcium deficient. Calcium deficiency is not only responsible for loss in bone density but plays a role in nearly 150 different degenerative diseases, including obesity, arthritis, fibromyalgia, acid reflux, high cholesterol, hypertension, allergies, cancer, and others.

Calcium plays a very important role in the body to neutralize acidic blood. When we eat acidic foods, like red meat, or we drink carbonated drinks, like sodas or alcohol, our bodies become more acidic. This causes Calcium to be leached from our bones and teeth.

Kids Health

"Calcium deficiency is the major dietary deficiency in America's children today,"  Dr. Duane Alexander, director of the National Institute of Child Health and Human Development

According to statistics from the U.S. Department of Agriculture, 86 percent of teenage girls and 64 percent of teenage boys are "calcium deficient"; in other words, they lack the recommended daily amount (RDA) of calcium, which is 1,300 milligrams, the equivalent of about four 8-ounce glasses of milk a day.

Carbs have gotten a bad rap in the last several years and there are so many 'fad' diets that tell you to completely eliminate them from your diet. However, some studies suggest that up to 95% of Americans are eating refined carbs! The fact of the matter is that whole grains are a very important part of your diet and prevent numerous health problems. 

Most of us are busy people and try our best to eat healthy but often pick up packaged foods claiming to contain grains.  I like to us a Multi Grain Cereal such as Quaker for baking muffins and cereals. 

Healthy,  whole-grain foods  include the whole kernel and have not been processed. Research shows they can protect you from ticker trouble, diabetes, colon cancer, and possibly asthma and Alzheimer’s disease. 

Simple Ingredients thrown together for a quick, get you moving and being healthy day.

You Will Need 

1 1/2 cups Multi Grain Oats
1/2 cup oat flour (ground oats, preferably whole grain or steel cut)
1/3 cup chopped walnuts
1 teaspoon baking powder (aluminum free)
1 teaspoon ground cinnamon
1/2 teaspoon iodized salt
1/2 cup brown sugar
1/4 cup real butter
2 eggs (free range of course)
1 1/2 cups fat free vanilla yogurt
1 cup frozen tart cherries
2 tablespoons coconut oil for brushing ramekins


Preheat oven to 350F.  Brush 6 small ramekins lightly with coconut oil.
In the bowl of an electric mixer with cookie paddle attachment, add sugar, butter, eggs and yogurt, mix on speed 5-6 till smooth. Add dry ingredients; oats, flour, baking powder, salt and cinnamon. Mix on low speed to combine. Add cherries and chopped nuts and gently fold into the batter.
Pour evenly into the prepared ramekins 1/4" from the top. Bake for 30-40 minutes until lightly browned and a toothpick comes out clean.  Remove from oven and cool on wire rack. Serve warm.

An InLinkz Link-up

Processed Free America

Organic Gardening