The feel better potion

Shots for health!! 

The Kids are back to school which means germs galore! 

Sore throats, runny noses, coughs and fevers. 

So if you find yourself suffering for any of these symptoms or want to use this for a preventative measure, you can take a shot of this concoction every couple hours to fight infection and sickness and relieve that itchy throat. 

The recipe : 

1 Tbs Organic Braggs Apple cider vinegar

1 Tbs Raw (local if possible) honey 

1/4 tsp Cayenne pepper 

1/4 tsp ground ginger 

2 Tbs water 

*Mix together (will not blend completely) 

*Be sure to mix before every use.  

*Store in fridge to stay fresh. 

Remember raw honey is not reccomended for infants. Not to mention this has a kick to it!!!

Sending well wishes your way!! 

Healthy Pumpkin Pancakes

With Fall upon us it's time for ALL things pumpkin! Including those pancakes!!  

And did I mention you can enjoy these babies without the guilt!? 

Yep, you read that right!  Healthy, zero guilt pancakes! 

Here is what you will need:

2 Tbs pumpkin purée 

2 eggs

1 cup old fashioned oats

1 small ripe banana mashed 

1/2 tsp vanilla 

1 tsp cinnamon 

2 dashes ground cloves 

2 dashes ground nutmeg 

Directions: 

Mix all together in a bowl and then seperate onto pan like normal pancakes 

For the SAUCE! 

(Depending upon how much topping you want you can double the recipe, you can also play with sugars to get it to be to your sweet tooth level ) 

1/3 cup unsweetened vanilla or plain almond milk 

1 tbs of pumpkin purée 

1 tbs organic coconut sugar 

Chopped pecans 

Raisins 

Mix coconut sugar,pumpkin purée and almond milk and then poor into hot pan/skillet. 

Continually stir until it mixes down into a thicker sauces (on medium heat).  

Add in raisins and chopped pecans and cook for another minute. 

Once done drizzle over pumpkin pancakes and ENJOY! 

What I Eat at McDonalds

You may be surprised that as a stay at home, working mom one of my favorite places to take my boys for lunch is McDonalds.  

It's actually the perfect place for my kids to play in a confined area while I work. 

We get some fresh air, the kids get to exercise and meet kids while we eat , and I'm not worried about them running off while I get to tap into wifi and get some emails out or blog posts up. 

It's the perfect set up actually!  

So I know some of you are like what!! How can you go there for lunch being a health and fitness coach!? 

What could you possibly eat there. 

It's fairly simple and easy actually! 

It's called.... 

Pack your own bagged lunch! 

I refuse to fill my body or my children's body with the garbage that is in McDonalds food.  

Unfortunatly the options that may look like good choices.  Or healthy choices actually are not at all!! 

In fact the oatmeal and yogurt just about the same sugar and fat as in an ice cream! 

Not to mention the salads are also loaded with fat and full of chemicals. 

No thanks! 

So thank you McDonalds for allowing me to use your space (get a coffee), but I'd rather bring my own food!  

I don't always bring the same food, but today here is what's in my bag! 

Carrots, celery and hummus and then grapes, banana and some nuts.

This is a true "Happy Meal". One that makes my kiddo happy and healthy ! 

Why I Don't Post Cheat Meals

I thought this topic was important to write about because I do not want people to get the a misconception of me or my eating habits. 

I use the 80% 20% rule. Meaning I eat healthy/clean meals 80% of the time. And about 20% of the time I allow myself for some cheats.  Meaning, cookies, cake, chips.. etc. Whatever it is. 

But if you follow me on IG (fearless_and_fit) or Facebook you may be thinking. Thats crazy! You never share those foods on your page.  

Your 100% correct. I DONT! 

Its not because I don't eat them. Its because my pages are for health and fitness. I don't want to deviate from that plan.  I also don't want to be the reason for YOU  cheat because I posted a photo of a trigger food. Meaning, when you see, or smell a certain food (the one that is your kryptonite)... YEA you know exactly what I'm talking about!  You have to go and eat it! 

It is proven that if you follow healthy food posts, you are more likely to eat healthy.  It inspires you to keep filling your plate with clean food choices. 

Therefore I do not want to fill your feed with junk food. This doesn't mean that I won't ever share a cheat meal post, but it is something that I do not believe is appropriate or correlating with my goals as a health and fitness coach.  

My job is not to only share my journey, but to help motivate and inspire YOU to lead a healthier lifestyle.  

So yes, I have a balance of healthy foods for 80% of the time and then cheats about 20%.  I am not perfect, I have cravings sometimes, I fall off the bandwagon sometimes.  But what matters is getting back on!

I do not believe in telling yourself or anyone that you can NEVER have a certain food again.  When you do this, your desire to have that food only increases.  

The healthy lifestyle is about moderation and balance, not limitations and boundaries.  

So learn to live by the 80/20 rule but fill your life with inspiration and people who promote health to help you stay on track! 

If you need additional help please join one of my challenge groups to help teach you and give you support ! 

Email me for details fearlessandfit@aol.com