In a food processor blend:
1 cup brown sugar, I used only 1/2 cup and a little bit of honey instead)
1/2 cup butter (or substitute coconut oil)
1/2 cup Omega Coconut oil
3 very ripe bananas
2 eggs ( or substitute 2 tbsp omega Nutri Flax powder with 2 tbsp water)
3/4 cup milk ( almond or rice milk if you want)

In a Bowl:
2 cups whole wheat flour or spelt flour
1 cup Pumpkin seed protein powder
1 tsp baking soda
1/2 tsp baking powder

Directions:
preheat oven 325 degrees F. Combine wet and dry ingredients, stir until mixed. Fold into a bread pan.

Cooking time: 45-60 minutes

momcafenetwork.com/vancouver/2012/01/21/finding-your-genius-with-cristi-cooke/

This is Portion Control at it's finest!!

1. Diet: in order to build muscle you need to be eating the right types of food and be on the right eating schedule. Eating more veggies and lean proteins combined with healthy fats, and avoiding unhealthy fats is the way to go. Try having 25grams of protein immediately following your workout for optimal muscle development. Spread your meals out so you are eating every 2-3 hours, this will stabilize your blood sugar and help your metabolism.

2. Exercise: If you are looking to see significant change in your body, and most of you are you need to be working our at least 3 days a week. Combine your cardio with weights to keep things exciting and keep your heart rate up. Make sure you are hitting all major muscle groups in each workout for proper muscle development. Try cross training to really kick butt and stay fit, Make each workout different.

3. Rest: Without rest your muscles don’t have a chance to recover and rebuild. While you are sleeping and resting is when your muscles do all their growing. The time in the gym is spent fatiguing muscles and breaking them down, your off time is when you build them back up again. So get some shut eye and make sure you give a day of rest in between your sessions.

4: Discipline: Staying on top of your food and exercise regime takes dedication and discipline. Keep a food journal and an exercise diary to keep you on track and motivated. Scheduling in my workouts and pre planning my meals always works best for me. If this is something you want you have to make it happen. Set a goal and go after it!!!!

Take some egg whites, your favourite veggies and some feta cheese stir it up and poor it into muffin tins. Bake them and you have protein packed healthy snacks you can take to work.

Try mixing ground turkey breast, your favourite veggies in a muffin tin and you healthy meat balls to eat on the go, they will last all week.

For a snack tip after a workout be sure to pack it full of protein. Try a smoothie with 25 grams of whey protein. If you do this right after a workout you will be on the fast track to building lean muscle faster.

Enjoy these tips and treats!

Kate