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Coconut Flour Banana Muffins


banana muffins

Today I’d like to share a staple recipe from my household that is great to have on hand for a quick breakfast or snack. The base is coconut flour, which is a great gluten free option. It is also high in fiber. The eggs provide a good amount of protein so there’s lots of nutrition packed into these muffins. As a bonus, my 4-year old loves them too!

(Makes 12 muffins)

3 ripe mashed bananas
1/3 cup melted butter
6 eggs
2 tbsp. honey
1 tsp. vanilla
½ cup coconut flour
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
1 tbsp. cinnamon
2-3 tbsp. chia seeds

1. Preheat oven to 350 degrees. Prepare muffin pan with baking cups or cooking spray.
2. Combine mashed bananas and melted butter. Mix well. Add eggs, honey, and vanilla and whisk until combined.
3. In a separate bowl, stir together dry ingredients. Add to wet ingredients and mix.
4. Transfer about ¼ cup of the mixture to each muffin cup and bake at 350 for 30-35 minutes or until toothpick inserted in middle comes out clean.
5. Stores well in the refrigerator for up to 5 days.

Angie’s Appetite for Life Has Moved!

Angie’s Appetite for Life has moved to a new home….

Please join me at:

Angie’s Appetite for Life.


Please update your blogrolls and readers. Thank you so much for reading! Looking forward to continuing our conversations at the new site!

Step it Up!

Happy Friday night!!

Today was my department’s Silent Auction fundraiser for our upcoming walk….Different hospital departments provided baskets/items for auction and they were so creative….Here’s a few of the items up for grabs…Michelle’s football cake…so cute…


A great garden-themed basket – very impressive….


A Lady Vols basketball to be personalized by Coach Pat Summit….


Our department put together a basket full of coffee and teas…


Great job Dana, Michelle, and our volunteers for a successful fundraiser!

I had leftovers from Anthony’s great homecooked bean dinner for lunch today…delicious again!


After work, I decided a walk on the greenway was in order…


So relaxing with a beautiful view…


I walked by this guy several times…


After my walk, I got home and just wanted to relax- I crawled into my cool bed and relaxed for awhile before dinner. We went to one of my favorite restaurants for dinner and I had my favorite meal, Drunken Noodles, Pad Kee Mao + a glass of Chardonnay- possibly the most perfect meal ever!


Now, I’m trying to remember how to teach Step aerobics….my friend Tammye isn’t feeling well, so I’m going to step in for her 9 am class tomorrow- it’s been over 2 years since I’ve taught Step…hopefully it’s like riding a bike.

Hope you’ve had a great Friday….Goodnight!

Unexpected Road Trip

Hey guys! Sorry I’ve been MIA tonight. We found out this afternoon that my father-in-law had to have an immediate surgery about 3 hours away in Nashville at Vanderbilt. Anthony and I were both lucky enough to be able to leave work early and I found a sub for my 2 exercise classes (thanks Sarah!) and we drove 3 hours to Nashville. The surgery went well and when we left the hospital, Anthony’s dad seemed to be resting comfortably. But, now, we’re just getting home at 1 am – so it is straight to bed for me.

Thanks for your nice comments on my earlier post. I’ll definitely answer your cereal questions and your questions about my Sculpt and Rock Bottom classes in the next day or two.

I should be back to my regular schedule and I’ll look forward to catching up with you all tomorrow.


Bath Time

Happy Sunday night! I can’t believe the weekend is almost over so soon!

After church, and volunteering in my Toddlers room full of 18 kids today (yes – 18 children between the age of 1-2)…I was ready for some rest and relaxation. First, though, we had lunch at one of our favorite Mexican places. Of course, we started with our traditional chips, salsa, and guacamole.


It is so easy to eat unhealthfully at Mexican places, but you can also eat relatively well, by making smarter choices, watching portion sizes, and observing your fullness cues. To me, little splurges are definitely worth it. For my entree, I chose a simple cheese enchilada, which I covered in salsa, + beans and rice.


Lunch was amazing. After lunch, we did our quick weekly grocery shopping trip and came home to relax and rest…one of the best parts of the weekend.

And, I had this deliciously juicy plum…


Dinner was delicious too – grilled wild tuna steaks with a ginger-orange sauce, baked sweet potato, and sauteed spinach….


Now, it is bath time for 3 dogs! Yes- we have a fun hour ahead. Then it’s time to prepare for a busy week. I hope you’ve had a great weekend. Thanks, as always, for reading.


Dietitians eat bacon

Well, I can’t speak for all of them, but this dietitian does. Certainly not everyday, and not even “often”, but occasionally, what a treat!

Thanks for your great comments on my morning post about simple eating. I loved reading your healthy eating tips!

I survived my 3 group exercise classes today – 6 am Sculpt, afternoon Sculpt, and afternoon Rock Bottom – all strength training classes- my muscles may rebel against me tomorrow. I haven’t taught 3 classes on one day in probably 10 years!

My work day was a relatively calm and normal day. Lunch was a Subway roast beef on wheat, almost all the veggies, and yummy new spicy chipotle Sunchips – very good for having no lunch plan.


Anthony met me at the gym after work. After my classes and his workout, we headed to a local “grinders” shop – they have great sandwiches and pizza- I was tired and couldn’t make up my mind, but I wanted “comfort food” – I ordered a BLT on wheat with fries…so good, and such a nice treat after a long day. (I ate half of the sandwich and most of the fries and was completely satisfied without being stuffed).


You know, I totally believe that it is okay to sometimes use food as comfort – but it’s important to realize that food won’t solve our problems and overeating or bingeing usually leads to more problems. But, without overeating, in my opinion, there is a place for comfort food in our lives.

What are your favorite comfort foods?

Now, relaxation and bedtime for me. Goodnight!

Fabulous Hot Springs Getaway

Yesterday we arrived at Hot Springs at 10:30 in the morning in time for our 11 am whitewater rafting trip at Huck Finn Rafting…such a cute place in a great little small town.


The rafting trip was great. It was a little calmer than we expected- I think due to the lack of rain in the Hot Springs area over the last few weeks. The trip had class 1-3 rapids. It also included a great lunch by the riverbank halfway through the rafting trip…it was a great sandwich lunch laid out on the makeshift table on the upside-down raft. I was dying that I didn’t have a camera because the lunch was so great! We had sandwiches on yummy homemade wheat bread, potato salad, beans, fresh watermelon, and a couple of oreos. The rafting trip lasted about 3 1/2 hours and even though it was calm, we loved it!

After the rafting trip, we stopped next door at a great little cafe for smoothies…I had a pina colada flavor and Anthony had strawberry.


Smoothies in hand, we walked down the street to the Hot Springs Resort and Spa…such a great place with a neat history. It is a spa that is designed around a natural hot springs…they offer spa services plus soaks in a natural, hot mineral springs, which have been considered healing and therapeutic for hundreds of years. We made reservations for a one-hour soak later in the day.

Then, we excitedly headed to the Bed and Breakfast, the Duckett House Inn and Farm. We were so excited to visit – this was our first stay at a Bed and Breakfast. We arrived to see this beautiful turn-of-the-century house situated on a lovely farm.


With a great wrap-around porch with a huge variety of chairs and swings for relaxing – the cat was very comfortable.


Our bedroom – the Mountain View room – so quaint and extremely comfortable.


One of the beautiful bathrooms…


I absolutely loved it!

After we got settled in, and relaxed for a bit, we went back to the Hot Springs Spa for our soak in the mineral baths. It was so neat- they have individual, private, hot tubs- they’re real hot tubs, but between each guest, they are drained and refilled with the natural hot mineral springs – the water comes out of the springs at about 102 degrees – really hot and full of minerals that are known to be therapeutic in a variety of ways. Here’s our tub…


We soaked and relaxed for an hour…very nice! And, my skin felt so great afterwards, I didn’t even need moisturizer.

Dinner was at a great, little local place, the Iron Horse Station. I had a delicious grilled chicken sandwich with avocado, mozzarella, steamed spinach and garlic + sweet potato fries – and a glass of Shiraz….


After dinner, our plan was relaxation at the B and B…we were in bed by 10:30 and I slept like a baby.

When we woke up this morning, Brian, one of the innkeepers, had a pot of amazing coffee waiting…I started with a cup and went for a nice walk outside while Anthony stayed in bed. When I got back from my walk, Brian had an amazing breakfast prepared for us…homemade pancakes, fresh eggs, strawberries, some homefries, and more amazing coffee.


Brian shared the history of the house with us, some stories about hikers (the Appalahian Trail is nearby), and generally kept us entertained. I loved every minute. Breakfast was amazingly delicious.

After breakfast, we relaxed a little more on the front porch, walked around the grounds, visited the chickens…


Then, it was time for a quick shower and we headed home. Thanks again, Brian, for a lovely stay at the Duckett House. We will surely be back.

We waved goodbye to the French Broad River…


And, headed out to my sister’s house….Tonight is a joint family birthday party for Anthony and my sister Amy…should be lots of family fun.

See you later!