Lean Up Challenge FINAL WEEK

We are coming up on the last few days of the challenge. Next week will be the time to re-measure and benchmark progress in body composition. Now is when the healthy new practices you have been adopting over the last several weeks should start to become habit.


The various tips outlined on this site have hopefully helped kept you on target, giving some insight into what makes a healthy lifestyle for you and where you should focus to make the best choices for your future success. The recipes provided should be a kick off of further exploration into the endless possibilities of whole food cooking and nourishment.


The information here can always be re-visited, for motivation and continued support in reaching your goals.


Last words of wisdom:


Eat wholesomely, move often, and enjoy your health!



Oatmeal Bake:

Bring 1 ½ cups water to boil, add ½ cup dry steel cut oats and 1 tablespoon (Tb) chia seeds; stir, cover and turn off heat. Let sit covered for 20 minutes. Remove lid and, while still warm, add 2 Tbs coconut oil, 1 Tb honey, ½ cup crushed walnuts, 1 teaspoon (tsp) vanilla, 1 tsp cinnamon; stir to combine. Beat 2 eggs in a separate bowl, add to the oatmeal mix and stir until thoroughly combined. Spread mixture over the bottom of a greased baking dish. Bake at 350 F for 30 minutes. Let cool, cut into squares or wedges to eat.


Egg, salmon, tuna or chicken salad:

Mash 2 hard boiled eggs or 3oz fish or chicken (leftover or canned) with ½ avocado, OR 3 Tbs hummus OR ½ leftover baked sweet potato. Add paprika, cayenne, salt and pepper to taste. Use as dip with raw veggies or spread on slice of bread or tortilla.


Potato Salad:

Bake 1 sweet potatoes and 2 regular potatoes (oven at 375 F until can easily stick a fork in them, about 40 min). While they are cooking, boil 4 hardboiled eggs. Once cool enough to touch, cut the potatoes into chunks, whatever size you want, and place in large bowl. Chop up the eggs and add to potatoes. Drizzle 1 tablespoon oil (cold pressed olive, walnut, grape seed or sesame). Add 2 cloves chopped garlic (powder okay if don’t have fresh) and 1-2 Tbs of any fresh or dried herb of your choice (parsley, thyme, oregano, rosemary…); 1 tablespoon ground mustard or 2 teaspoons mustard powder optional. Plus salt and pepper to taste. Lightly toss until combined.


Slow Roasted Tomatoes:

Cut in half 1 carton of cherry tomatoes or 4-6 roman tomatoes. Place them in a large mixing bowl and gently toss with 3 tablespoons cold pressed olive oil, 1 tablespoon dried basil and a dash of pepper and salt. Spread on baking sheet and bake at 250 F for 2 hours, flipping/stirring the tomatoes half way through baking.



Mash 4 ripe bananas in a mixing bowl. Add 4 lightly beaten eggs; mix thoroughly. Add ½ cup almond or peanut butter and beat until well combined. Grease the bottom of a skillet, heat on medium. Scoop ¼ cup of batter at a time on the skillet to cook. Let the pancakes cook almost all the way through before flipping.Flip gently (no gluten means these pancakes have a higher potential to break apart).

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