Christmas is upon us, and here is a yummy casserole to prepare the night before! (But of course it is great any time of the year!)

I fixed this casserole for a breakfast birthday celebration when my daughter was part of a year-round swim team in Davis, California. I had a few different casseroles. This one was a favorite. You can substitute the meat with a different variety. But, given I was feeding high school, college bound competitive swimmers, I went with crumbled bacon! The recipe calls for ham - and honestly, I am not a fan of green peppers in my eggs, so I believe I omitted those. 

Here is the original recipe ... make it your own! And .... Happy Holidays!

INGREDIENTS:

Ham, 96% fat free & DICED - 16 oz.
Bread, white, commercially prepared - 24 oz.
ReddiEgg Real Egg Product _ 1 - 1/2 c,
Milk, low-fat, 1 % - 2 cups
Mustard, dried, - 1 tsp
Cheese, low fat, cheddar or colby, shredded - 2 c.
Green Peppers, diced - 1/2 c.
Onions, raw, diced - 1 c.
Mushrooms, raw, sliced - 1 c.

Coat 8 x 11 or 9 x 13 pan with nonstick cooking spray. Place bread on bottom to cover. Place meat on bread. Mix egg product, milk and dry mustard. Pour over bread and meat. Add veggies. Top with cheese. Cover and refrigerate overnight.  Cook for 45 minutes at 350 degrees. 

Makes 12 servings

NUTRITIONAL INFORMATION
Calories - 270 
Fat - 5.5 grams
Cholesterol - 25 mg

One of my favorite cookbooks is Quaker Oats Cookbook. This recipe I made for the first time last week.
Usually when a muffin recipe calls for flour - I will swamp with Almond Flour. But, this time, I decide to make the recipe as directed.

These muffins are yummy. If you want to substitute with almond, I'd increase the flour due to the liquid ingredients. (Or use mostly Almond and a tad of white flour; this works well!) Enjoy and happy baking!

Muffins
1 1/2 c. quaker oats - quick or old-fashioned - or your favorite brand. [I prefer organic old fashioned]
1 1/4 c. all-purpose flour
1 tsp. baking powder
3/4 tsp. baking soda
3/4 tsp. ground cinnamon
1 c. unsweetened applesauce
1/2 c. skim milk
1/2 c. firmly packed brown sugar
3 Tbsp. vegetable oil
1 egg white, lightly beaten

Topping
1/4 c. quaker oats
1 Tbsp. firmly packed brown sugar
1 Tbsp. butter, melted
1/8 tsp. ground cinnamon

Heat oven to 400 degrees.

Combine topping ingredients - mix well and set aside.

In large bowl, combine oats, flour, baking powder, baking soda and cinnamon; mix well. In a small bowl, combine applesauce, milk, sugar, oil and egg white; blend well. Add to dry ingredients all at once; stir until dry ingredients are moistened. (Do not overmix.)

Fill muffin cups (lined with paper liners or cooking oil sprayed - bottom only) almost full. Sprinkle with reserved topping, patting gently.

Bake 20-22 minutes or until deep golden brown. Cool muffins in a pan on wire rack 5 minutes; remove from pan. Serve warm. 

​Yield: 12 muffins

I keep magazines around - especially cooking magazines. This recipe is in a Weight Watchers magazine given to me long ago. I've made several recipes from it. I love this one. It is so simple. 

Rice paper wrappers are delicate. Just follow the instructions - and watch the time ... does not take long for them to be pliable for stuffing and rolling!

(Recipe says it makes 4, but it made 8 for me, as we are a family of 3 at home...wanted extra)

MIX together:
2 Tbsp. creamy peanut butter (used organic PB from Costco; favorite PB is Santa Cruz Brand) 
2 Tbsp. lower-sodium soy sauce (used Bragg's Amino Acids - Soy Alternative)
1.5 Tbsp. rice vinegar
2 tsp sambal oelek (chile paste)

MIX:
2 c. broccoli coleslaw
2 c. shredded cooked chicken breast
1/4 c. green onions - diagonally cut

NEXT - Add peanut butter mixture to slaw/chicken/onion mixture.

You need 4 rice paper wrappers - but I stretched it - as noted above.

SOAK one wrapper in cold water one minute or until softened. Place about 1 cup chicken mixture on one end of wrapper. Working quickly to keep wrapper from becoming sticky or dry, fold sides of wrapper over filling; starting with filled side, roll up jelly-roll fashion. Repeat with remaining wrappers. Serve immediately.

It was delicious! Give it a try and leave a comment on your feedback!

This recipe gives you 26g protein, 13g carb, 6.8g fat (1.5g is saturated)

This recipe was adapted from a Taste of Home recipe: Cinnamon Granola Bars. My family loves my version, and they are a great alternative to high calorie bars. We find they are a perfect pre-swim practice or meet snack. They are so popular now that swim teammates are asking for them too!  I have played with this recipe several times – reducing the sugar, increasing the nut butter, replacing the flour with nut or coconut flour or a mixture of both or all three.
​
¼ c. natural peanut butter (1/4 c. butter)
1 c. packed brown sugar
1 egg
2 Tbsp.  Flaxseed
2 Tbsp.  Honey
1 c. all-purpose flour (I like 3/4 almond flour, 1/4 white; or all almond works - just turn out flatter)
2 c. old-fashioned oats
½ tsp. baking soda
2 tsp. unsweetened powdered coconut (find in bulk section)
2 Tbsp. Protein powder (I use whey protein)
½ c. dark or semi- sweet chocolate chips (sub for ½ c. raisins)
½ tsp. ground cinnamon
Splash of almond milk, water, or lowfat milk
 
Beat butter and brown sugar until crumbly, about 2 minutes. Add egg; beat well. Stir in flax and honey. In a small bowl, combine the oats, flour, baking soda, protein powder. Combine with creamed mixture just until blended.  Add  your chips (or raisins). If batter looks dry, splash in some milk or water. Your batter will be sticky.
 
Place tin foil in an 11 x 7 in baking dish and coat lightly with cooking spray. Bake at 350 for 14-18 minutes or until edges are lightly browned. It may not feel set … but if brown, it is done. It will set as it cools and they will be moist! Use a pizza cutter to cut your bars when cool. Enjoy!

1 can of chickpeas - drained, rinsed and "shells" removed
1/3 c. nut butter*
2-3 Tbsp. Almond or Coconut Milk
1 tsp. vanilla extract
Raw Honey (1/2 tsp) or another alternative sweetener - 1 tbsp. pure maple syrup plus 10 liquid drops of stevia was original recipe - I prefer honey
Protein powder (optional) - 1/2 scoop to 1 scoop

In a food processor, blend chickpeas until smooth. Add remaining ingredients ... mix a bit more. Fold in chocolate chips - 2-3 Tbsp. for semi-sweet or dark chocolate chips (regular size) or mini chips work well too. Lily's Mini Chips are vegan and sugar free.

Once all mixed, spoon into 4 oz. containers and refrigerate until the desired texture is achieved. This is a great alternative to cookie dough and it is a great dip for sliced apples!

*I have used different almond butters for this recipe. My favorite is Barney's Smooth.  Some brands are too grainy. Quality ingredients make a big difference. Don't go cheap!

Funny camera moment of mine while at a swim meet years ago ... about 6-7 I believe. I was holding my iphone and "click" while doing something! I know the "Meet Sheet" in between my legs, maybe digging for something in my purse!

This picture came to my mind while I was walking the other evening after dinner. I gazed down and noticed my legs. I was encouraged. Good tone, shapely quads - much like this picture; I felt strong on my brisk walk. 

You see ... I needed to SEE that. When I see my legs in the mirror - straight on - they don't look so good to me. Just being real here...they look a little cottage cheese-y [with my vision]. In reality, I know they don't look that bad - but more tone would be nice! So, on this evening, as I gazed down ... I thought to myself: "looking good"...it also helped that I was in bright orange shorts (given to me from my daughter - age 22 - who didn't want her lululemon shorts any longer ... she's moving on to Savvi! More on that later...). Okay - not bad, fitting into my daughter's shorts (a collegiate swimmer - a beast in the water and on land!)

One's perspective is important. 

I am 53 years "young". I am - and have been - nursing a not-so-good shoulder that limits me from doing a lot of full body workouts that I enjoy. The week before my youngest daughter's virtual high school graduation (June 2020), I was in a lot of pain. Taking off a sport bra required help from one of my daughters. Drying off after a shower was difficult...hello external rotation of the shoulder. I tried to self-diagnose myself. I went to a specialist - and I was pretty darn close. 

While I may not be able to swim [yet], do burpees [yet], execute arm weight lifting moves with my "normal" weight, I am still moving - doing as much as I can with my limitations.  Am I bored with my rehabilitation moves. Yes!! But, I am happy to report it is getting better - it has been a little over 2 months. I suspect it has been brewing for awhile (had problems last year too but went away), and my shoulder girdle decided Pandemic is the perfect time to kick in the pain. I say: "I don't think so ..."  I got help (more on that later) - I added some key supplements (thank you AdvoCare) back into my routine - icing yes ... brrr!  - taking it easier and more slowly (not real good at that - but it is required to come back even stronger!) .... 

Look, let's face it, our current Pandemic has - and still is - affecting everyone. Certainly, you have heard about the Covid15 ... kind of like the College20 ... I am feeling a little thicker ... and not being able to move as I'd like [because of my shoulder] PLUS our current affairs ... wa-la pounds happen ... but let's circle back around ...to perspective...

What is yours ...? Are you looking through a not-so-good lens or perhaps at the wrong angle? It comes down to the mindset, doesn't it? Don't give up ... keep going ... don't stop progressing!

So it is your turn...

What mindset do you need to change today to keep you encouraged and keep going in our challenging times? It could be as simple as going on a walk, taking a bubble bath, signing up for a Zoom virtual yoga class, moving a little more than usual or skipping that dessert (aka emotional eating) next time you are down-and-out. 

Check in with your noggin, see where you are at and move forward and often!

And, when you have a moment - send me an e-mail with subjects you would like addressed in this blog! If you are not currently on my e-mail list - subscribe! You can do this on the Contact Form or the Opt In form on my Home Page. 

I have a few different muffin recipes using ripe bananas. This is my favorite so far! My first batch went fast. And I usually have very ripe monkey food on hand. I freeze some for smoothies, but I usually save a few for muffins. Try this recipe and let me know what you think! (This recipe is not my own. It is out of a cookbook of mine - modifications are noted in [   ].)

Flour - 1 1/2 c. [I used all whole wheat flour except for 1/4 c.] - recipe calls for all-purpose flour
1 c. Quaker Oats [I used old fashioned]
1/2 c. firmly packed brown sugar
1/2 c. chopped walnuts [optional, I used!]
1 Tbsp. baking powder
1/2 tsp. baking soda
1 c. mashed ripe bananas  (about 3)
1/2 c. skim milk [I used 2% organic]
1/3 c. butter or margarine, melted
1 egg, lightly beaten or 2 egg whites
1-2 Tbsp. Lilly's Vegan/Sugar Free Mini Chips (Dark chocolate) [my add! not optional for chocolate lovers]

Heat oven to 400. Spray bottoms only of muffin tin with cooking spray or use muffin liners (12 needed).

Combine flour, oats, sugar, walnuts, baking powder and baking soda; mix well. In separate bowl combine bananas, milk, melted butter or margarine and egg or egg whites; blend well. Add to to dry ingredients all at once and stir just until dry ingredients are moistened. (Do not overmix)

Fill muffin cups almost full. Bake 17-19 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes; remove from pan. Serve warm.

Nutrition Tip & Funny Fact: This recipe in my cookbook is titled Whole Grain Banana Muffins. Funny thing is all-purpose flour is NOT a whole grain. Are you wanting more nutrition tips? Make sure you subscribe to JOY2BWell Fitness Studio. Just create an account (no purchase necessary) and you'll receive updates, promotions and announcements. [We don't share your information with anyone - and you may unsubscribe any time!]

At JOY2BWell's weekly Gentle Stretch Class, clients are instructed through brief "rolling" sequences.  For some, it is a love-not-so-love relationship. As promised to my clients - and other JOY2BWell fans/followers - this article is to provide, in simple terms the why and what of rolling.

For the how, consider joining us at a future Gentle Stretch session (if you've never been). 

For my clients, this piece should help ... just be ready and breathe ... let's have a ball rollin' rollin' rollin' into 2020 for less pain and more movement!

Why?
Rolling helps with our fascia that can become restricted which in turn negatively affects your muscles and joints proper function. In short, rolling tames those misbehaved fibers so your movement may improve for daily living. 

To further clarify, our bodies have different categories of fascia: superficial, deep and loose. 

• Superficial - located below the skin comprised of loose web-like collagen fibers in a matrix of fat cells. 98 percent of our body is made up of this type.
• Deep - very organized and is found surrounding our muscles. It can be described as having a duct-tape appearance.
• Loose - interconnecting layer between deep fascia and myofascia (a term used interchangeably with muscle) and between deep and superficial fascia layers. Now, this category may, at first seem like the ugly stepsister...but not true.  Loose fascia permits the "slide and glide" all over the body.  "Slide and Glide" is defined as the ability of motion and movement to occur between fascias and the structures to interconnect. I suspect, without this category, we would move like R2D2! 

What?
Ball work is like a microstretch component of a session. The beauty of this addition to one's exercise plan is it helps those areas all "tied in a knot" due to poor nutrition, scar tissue, emotional holding, injury, overuse or other reasons. It improves local blood circulation - which promotes healing to those achy areas.

Why does it hurt "so good" (and not-so-good)?
Such a valid question! When you roll - most likely - you will come across knots, bumps and clumps  that are hard, uncooperative, stubborn and even painful. These are known as trigger points. To help with these areas, we roll our "friendly neighbors" (the surrounding tissues) as well.

Last week, we kicked off our Tuesday evening class with a lengthy sequence to address tightness in the upper back. It took about 25 minutes, as it involved the cervical spine and thoracic spine. Then, we spent the remaining time in our "bliss" zone. We also roll in our Wednesday class; however, the sequences tend to be shorter.  Even group sessions are customized to who is in the room...the beauty of a small, intimate setting.  Rolling is also incorporated into private personal training sessions as well as needed.

Other specific areas we have addressed with rolling have been: rotator cuff, IT Band, low back, quadratus lumborum, buttocks, neck, face/jaw, ankles/feet and much more. 

Every part of our body is interconnected. It is important to view your body as a whole. You've got one life. Let's manage it well - along with our breath, attitude, intention, and yes - even those painful spots screaming for relief. 

Be Well. Live Well.

Hope you found this helpful!

Leave a comment about this blog or if you'd like to join a future Gentle Stretch class, visit our class schedule to reserve your spot. 

I'd love to hear what you would like see more of in this blog as well! Have a super day! And, may I add ... move often!

This is a great alternative to traditional tacos and very easy to prepare.

Ingredients:
1 medium onion, finely chopped
1 medium green pepper, finely chopped
1 small sweet red pepper, finely chopped
1 can (15 oz.) black beans, rinsed and drained
2 tomatoes, seeded and chopped
2 c. shredded cabbage
1 c. fresh or frozen corn
2 Tbsp. reduced-sodium taco seasoning
2 Tbsp. lime juice
2 garlic cloves, minced
1 cup ready-to-serve brown rice
8 taco shells, warmed
1/2 c. shredded reduced-fat Mexican cheese blend
1/2 c. reduced-fat sour cream

In a large nonstick skillet coated with cooking spray, saute onion and peppers until crisp-tender. Add beans, tomatoes, cabbage, corn, taco seasoning, lime juice and garlic. Cook and stir over medium heat for 8-10 minutes or until vegetables are tender. Stir in rice; heat through. Spoon bean mixture into shells. Top with cheese and sour cream.

2 Tacos = 423 calories
12 g fat (4g saturated); 20 mg cholesterol; 682 mg sodium; 64 g carbohydrates, 10g fiber; 17 g protein

A great weeknight light dinner is this week's recipe.  It had been awhile since I made it.  But, with my husband away for almost a month on business, I decided to make it again for two reasons:  1). very easy and 2). cabbage!  While my husband likes cabbage, sometimes it doesn't agree with him. My daughter and I love cabbage.

While this recipe calls for tortillas, you can skip them.  I used Spinach Herb Wraps - I love them. I have not been able to find a good whole wheat tortilla. If you have a favorite, let me know in the comment section.

Ingredients:

3 c. shredded cooked chicken breasts (I slow cooked the breasts in morning, then after cooled I put in my kitchen aid to chop instead of shredding...less time consuming)
4 green onions, finely chopped
1 c. finely shredded cabbage
1/2 c. shredded carrot
6 whole wheat tortillas (8 in.) room temperature

Dressing Ingredients:

3 Tbsp. season rice vinegar
3 Tbsp. canola oil
2 Tbsp. honey
1 Tbsp. water
1 garlic clove, halved
3/4 tsp. minced fresh gingerroot
1/4 tsp. coarsely ground pepper
1 c. fresh cilantro leaves
6 lettuce leaves

In a large bowl, combine the chicken, green onions, cabbage and carrot. For dressing, in a small food processor, combine the vinegar, oil, honey, water, garlic, ginger and pepper. Cover and process until blended. Add cilantro; cover and process until chopped. Pour over chicken mixture; toss to coat.

Place a lettuce leaf on each tortilla; top with chicken mixture. Roll up tightly.

Serving Size: 1
Total Servings: 6
Prep Time: 25 min

Calories:370
Fat: 13 g (1 g saturated)
Cholesterol: 60 mg
Sodium: 503 mg
Carbohydrate: 34 g
Fiber: 3 g
Protein: 26 g