Shakeology No-Bake Cookies

Just mix all ingredients above with spatula or hands (I used my hands, it was messy but easier). Then form into 1 inch balls and flatten like a cookie!

Mine made about 30 cookies.

** Mine look like they have nuts in them because I used chunky almond butter **

You also have the option of rolling them in crushed nuts as well!

ENJOY!

Definitely makes me feel like I'm eating fudge and I feel guilty, but NOT!

12 Ways to Better Eating- Mental Approach

Lots of people are trying to eat better, trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or just give up. Here are some key ways to make your healthier eating stick.

1) SET GOALS: 
It starts by having clear realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once, you can be overwhelmed and want to quit. Take it one goal at a time if you need to and one day at a time. This isn't a race. You may also want to write reason why you want to make a change in your eating habits. You might share your goals with others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2) HAVE REALISTIC EXPECTATIONS: 
any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new "diet". Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don't follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If yo don't cook for you schedule and your eating times, you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don't think that everything will be easy and will just happen. This takes work.

3) BE PROACTIVE: Make a list of healthy foods you enjoy, and what foods you can take with you to work. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are, when you are supposed to have a meal. Always keep healthy foods on hand. If you don't you will probably eat whatever is available at the time, whether it be fast food or office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you'll be at what time of the day, when you are open to cook, to eat, shop and plan accordingly. When you fail to plan, you plan to fail.

4) CONSISTENCY IS KEY: Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better and get int a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you in the long run.

5) BE FLEXIBLE: 
Of course, even the best plans fall short at times. Life happens. Where you can, try to plan ahead for these events and have items on hand that you can take with you when you're in a rush or eating out. Example: bag of almonds, protein bars, and shakes. Also educate yourself on nutrition through the internet, books and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out wit friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6) DON'T BE SO HARD ON YOURSELF: 
Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You're doing this for you and the added stress of not living up to your own expectations can lead to a total diet derailment. Being health and eating healthy does not mean you can't enjoy foods not on your meal plan. So don't be so hard on yourself.  YOU CAN DO IT!

7) STICK WITH THE PLAN: 
It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be normal part of your day to day life.

8) HAVE FUN: 
Eating right takes dedication, commitment and sacrifice. Don't stress yourself out over small bumps on the road. You have the power to change any negative into a positive and you have the choice to have a positive outlook. Find ways to keep yourself motivated. Get friends and family involved. Set challenges at home with friends or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making a change for the better, so why not make it enjoyable.

9) GIVE YOURSELF PRAISE: You are not a dog so don't reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make. 

10) DON'T RUSH INTO THIS: 
People always start with the best intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it, you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11) FOCUS ON THE JOURNEY AND NOT THE DESTINATION: 
To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination, we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.

12) MEASURE SUCCESS AND SET NEW GOALS: 
Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Butternut Squash Lentil Loaf (Vegan)

INGREDIENTS:

• 1 cup dried green lentils
• 2 1/2 cups vegetable broth 
• 1 small yellow onion
• 2 medium carrots chopped
• 2 celery stalks chopped
• 2/3 cup pureed butternut squash
• 1 TBSP bbq sauce
• 2 TBSP ketchup
• 2 TBSP yellow mustard
• 2 TBSP liquid aminos
• 2 TBSP nutritional yeast
• 1 TBSP italian seasoning
• 1 cup quick oats

DIRECTIONS:

1) Cook lentils in vegetable broth according to package directions. Set aside to cool

2) Preheat oven to 350ºF. Spray loaf pan with cooking spray and set aside.

3) Place onion, carrots, and celery into food processor and process until fine (not pureed). 

4) Place the lentils into the food processor and process briefly until the lentils are somewhat pureed, but pieces of the lentils remain. 

5) Combine the vegetables, lentils, squash, bbq sauce, ketchup, mustard, liquid aminos, and seasonings in a large bowl. Stir until well combined.

6) Stir in quick oats.

7) Spoon the mixture into the loaf pan. Bake, uncovered, for 50 to 60 minutes, or until it firms up and becomes crispy.

8) Let the lentil loaf sit for approximately 10 to 15 minutes before slicing into it and serving.

Mini Cauliflower Pizza Bites

INGREDIENTS:
2 Cups Cauliflower (about 1/2 head of cauliflower)
1/4 cup egg whites
1/8 cup low fat cottage cheese
1/4 cup Parmesan Cheese
1/2 tsp dried oregano
1/2 tsp dried basil
1/4 tsp garlic powder
1/4 cup mini turkey pepperoni or turkey pepperoni (optional for topping)
*pizza sauce for dipping*
*other toppings of your choice*

DIRECTIONS:
1) Preheat oven to 425ºF. Spray mini muffin pan with non-stick cooking spray.
2) Wash cauliflower, and cut in half. (Save rest for later or use it if doubling recipe). Break cauliflower into segments, and place in food processor. Pulse until it reaches a rice-like texture.
3) Place cauliflower in microwave safe bowl and microwave for 8 minutes. Do not add water or cover.
4) Remove cauliflower from microwave and add the rest of the ingredients. Stir to combine. Place back in microwave for 2 minutes. Mix again.
5) Scoop cauliflower mixture into mini muffin pans or liners if you're using liners, dividing evenly between the pan. Fill to the top and press filling down so it's compact in liner.
6) Place muffin tin in the oven and bake for 30-35 minutes or when top starts to become become golden brown. Remove from the over, let cool completely before popping the muffins out of the pan. Serve warm with pizza sauce for dipping or add additional toppings as desired!

Nutritional Facts:(per mini pizza)
Calories - 21
Carbs - 1g
Fiber - 2g
Fat - 1g

Strawberry Avocado Dream Shakeology

Nutter Butter Shakeology

What is a Beachbody Coach?!

I get asked this so many times! What is it and what do you do? How are you my coach if we don't live near each other?

What A Beachbody Coach Isn't:

        Being a Beachbody coach isn't somebody that just signs people up and waits to get rich off of everybody that has signed up below them. This is not a pyramid scheme. I don't get rich by signing up a bunch of people and watching them sign up more people and I get all the money. Not like that at all. It is hard work and whatever effort you are putting into it, you will get back. So if you aren't willing to put in the time and effort, you aren't going to succeed. This is not a "Get Rich Overnight" gig. You start little and work your way through progress.

I AM A PRODUCT OF THE PRODUCT:

I have done Insanity, P90X, and T25 and also drinks Shakeology daily. I also follow a clean eating lifestyle. I do not SELL anything except for a healthy lifestyle that is based upon the principles of eating whole natural foods and regular exercise. Of course with what I do, I do promote Beachbody products but I share with you the benefits of how my successes have come from the programs that I have done. I have tried them and I have learned that if you do follow the programs, results will come. I not only have transformed my own life physically but I now have a more positive outlook on life. I surround myself with individuals that have done the same and want to pass along this wealth of information to others.

HOW DID I GET INTO BEACHBODY COACHING?

I had a friend approach me on Facebook asking if I'd like to join in on one of her challenge groups that she was running? I declined at first because I was already training for a marathon at that time. I also thought to myself, "Why do I need a challenge group? I know how to workout!" Anyways, the marathon was finished but I just remember seeing her posts daily about her challenge groups, her progress with her programs and seeing amazing motivational quotes from her daily. She finally posted her transformation photos from the program she was following and I was AMAZED! She really stuck with it and the results show it. I researched Beachbody and what challenge groups entailed. I researched what a coach was and I was hooked. I messaged her right away and signed up! I co ran my first challenge group with my sponsored coach and I can't believe how great I feel motivating others while keeping myself motivated as well. The advice and tips that I've learned from other coaches on my team is endless and I just want to pass on the knowledge that I have learned and help everyone succeed in their our fitness goals. Whether it be to lose weight, tone or just live a healthier lifestyle. Whatever it may be, I want to be that person to help inspire and let them see their full potential.

What are the benefits of being a coach?

• You receive a 25% commission on anything somebody buys from Beachbody using one of your links.
• You can create a team of coaches as well. You can create business based off of a team of people who are passionate about the same things that you are or individuals that want to grow a business!
• You receive 25% discount on all Beachbody products including merchandise. For example, Shakeology is $130 per month. As a Beachbody coach, you pay $97 per month. Great savings because you will most likely be using Shakeology daily as a coach.
• You get paid weekly, every Thursday through direct deposit
• No inventory to carry, Beachbody takes care of everything
• Access to an entire team of experts on health and fitness
• Access to marketing materials and guidance on how to build your business
• Get paid to be fit and learn

HOW DO YOU SUCCEED?

You succeed at being a Beachbody coach by putting the needs of others first. By reaching out to people and offering your support and guidance. I find out what their goals are and why they are doing this in the first place. I determine their "why". If they are ready to commit, I enroll them in one of my exclusive private Challenge groups. That is the place where I have day to day contact with them where I can support, motivate and encourage them to start and finish a fitness program. I provide them with tips and recipes plus all sorts of strategies to get into shape. To succeed you follow the structure of inviting people to a challenge group, enrolling them into the group, helping them succeed and then eventually people become coaches because they had great success and wants to pay it forward. You succeed by leading by example and inspiring others. Of course you don't need any certifications or degrees. You don't even have to be an expert on fitness! You just have to be motivated to get started!

If you have any questions, feel free to message me. Send me a message on Facebook!

Facebook Message ME

BECOME A COACH!

Homemade Falafel (Vegan)

For the Falafel:

• 2 cups roughly chopped white onion
• 6 garlic cloves
• 2 cups cooked chickpeas, drained
• 1 cup lightly packed parsley leaves
• 1 cup lightly packed cilantro leaves
• 1 tsp salt
• 1/4 tsp chili powder
• 2 tsp cumin
• 2 tsp baking powder
• 1/2 cup all-purpose flour (i used Almond Flour)
• Pita bread for serving

For Tahini Sauce:

• 1 1/3 cups plain yogurt
• 1/4 cup tahini (sesame paste)
• 2 TBSP fresh lemon juice

For Cucumber Dill Sauce:

• 1 1/2 cups Greek yogurt
• juice of 1/2 lemon
• 1 medium cucumber, seeded and diced
• 1/2 TBSP chopped fresh dill
• salt and pepper to taste

DIRECTIONS:

1. Preheat oven to 375ºF.
2. Combine all ingredients (except for Pita bread) for Falafel in food processor and mix until smooth.
3. Using hands, roll into 2 inch balls and flatten slightly, about 1/2 inch thick.
4. Place in oven for 15 minutes, then flip and bake for another 15 minutes.
5. Make either the Tahini Sauce or Cucumber Dill Sauce depending on preference. For cucumber dill, combine everything in food processor and blend til smooth. Let sauces chill in fridge for at least 2 hours to blend flavors well.
6. Put Falafel in Whole Wheat Pita Bread and put chosen sauce and ENJOY!

Thai Sweet Potato Veggie Burgers

Vegan, Gluten-Free
Yields 6-8 patties
Prep Time: 40 minutes
Cook Time: 35 minutes

INGREDIENTS:
    For the Burgers

• 1 Large Sweet Potato
• 1/2 Cup Cilantro, finely chopped
• 1/4 Cup Fresh Basil Leaves, finely chopped
• 3 Large Garlic Cloves, minced
• 2 Teaspoons finely grated ginger
• 1/2 cup Roasted and unsalted peanuts, finely chopped
• 3/4 cup gluten-free rolled oats, processed into a coarse flour
• 1 (15 ounce) can chickpeas, drained and rinsed
• 2 TBSP ground flax + 3 TBSP water, mixed in bowl
• 1/2 TBSP sesame seed oil
• 1 TBSP low-sodium tamari (I used Liquid Aminos for less sodium)
• 1 tsp fresh lime juice
• 1 tsp ground coriander
• 1 teaspoon fine grain salt, or to taste
• Freshly ground black pepper, to taste

    For the Peanut Sauce

• 1 Garlic clove
• 6 TBSP smooth peanut butter (I used PB2)
• 2.5 TBSP fresh lime juice
• 2 TBSP low-sodium tamari (I used Liquid Aminos for less sodium)
• 1-2 TBSP of water, as needed
• 1/2 TBSP pure maple syrup
• 1 tsp freshly grated ginger
• 1/8 tsp cayenne pepper

DIRECTIONS:

1) Preheat over to 350ºF and line a large baking sheet with parchment paper.

2) Peel the sweet potato. Using a grater with the regular-sized grate holes, grate 1/5 cups of sweet potato. Place in large bowl.

3) In a large bowl, stir together the grated sweet potato, cilantro, basil, garlic, ginger, and chopped peanuts.

4) In a food processor, add the oats and process until finely chopped. You want the texture to be like a coarse flour. Stir the oat flour into the bowl with the vegetables.

5) Now add the drained chickpeas into the processor and process until finely chopped. You want the mixture to be a cross between a coarse paste and finely chopped chickpeas, but don't completely puree chickpeas. Stir the processed chickpeas into the bowl with the vegetables and oat flour.

6) In a mug, whisk together the ground flax and water. Let it sit for only 20 seconds or so, any longer and it will get too thick. Add to vegetable bowl.

Stir in the sesame oil, tamari (liquid amines), lime juice, coriander, salt and pepper to taste.

7) Shape the mixture into 6-8 patties using your hands.

8) Bake for 20 minutes then gently flip the patties. Bake another 15-17 minutes until golden brown.

9) While burgers are baking, prepare the peanut sauce. Add all sauce ingredients to food process and process until smooth. The sauce will thicken up as it sits. (I added more PB2 to make it thicker)

10) After baking, serve with buns and desired condiments.

Enjoy!

The peanut sauce will store in the fridge for at least a week. The burgers can be frozen (after baking and cooling) for a couple of weeks.

Shakeology Vanilla Energy Balls

Yields about 15 balls

INGREDIENTS:

1 1/2 scoops of Vanilla Shakeology
1/2 cup rolled oats
1/2 Almond Flour
1/3 cup Almond Milk
1/4 All Natural Almond Butter
1/4 cup sliced almonds









DIRECTIONS:

• Mix the vanilla shakeology, rolled oats and almond flour together well
• Mix in with either a spatula or hands, the almond butter and milk until mixed well and thickens
• Roll into 1 inch balls
• Roll and coat with sliced almonds (helps when they are crushed!)

No baking needed... and enjoy!

Sweet and Spicy Brussels Sprouts with Tofu and Shiitake Mushrooms

Ingredients

serves serves 4, active time 45 minutes, total time 45 minutes

• 2 tablespoons sweet chile sauce
• 1 1/2 tablespoons soy sauce
• 1 teaspoon rice vinegar
• 1 tablespoon maple syrup
• 3 tablespoons toasted sesame oil, divided
• 5 ounces firm tofu, cut into 1/2-inch cubes
• 1 pound Brussels sprouts
• 3/4 cup canola oil
• salt
• 1 cup sliced scallions
• 1/2 fresh red chile, stemmed, seeded, and diced
• 1 1/2 cups shiitake mushrooms, stemmed and quartered
• 1 cup cilantro leaves, chopped
• 1 tablespoon toasted sesame seeds

Preparation

1. In a bowl, combine the sweet chile sauce, soy sauce, rice vinegar, maple syrup, and sesame oil. Add the tofu cubes and stir until combined. Set aside.
2. Trim the ends off the Brussels sprouts, and then cut each piece into three thick slices.
3. In a large nonstick pan, warm four tablespoons of the canola oil over medium-high heat. Add half of the sprouts, or as many as will fit in one layer. Season with a little salt, and let cook until very well browned, about two minutes. (Note: Only cook the sprouts on one side.) Remove the sprouts with a slotted spoon and set aside in a bowl. Add a little more oil, and repeat process with remaining sprouts. Set all the sprouts aside in a bowl when done.
4. Pour two tablespoons of oil into the empty skillet and turn the heat to medium-high. Add the scallions, diced chile, and mushrooms. Cook, stirring occasionally, until mushrooms are tender, one to two minutes. When done, scrap the contents into the bowl with the sprouts.
5. Place the skillet back over high heat. Using a slotted spoon, remove half of the tofu pieces from the marinade and add to the skillet. Reduce heat to medium, and cook until browned all over, about two minutes a side. Transfer tofu to the bowl with the sprouts. Repeat process with remaining tofu pieces.
6. When all the tofu is cooked, add all of the contents from the bowl back into the skillet. Add the marinade and half of the cilantro. Turn off the heat, and stir well. Let cool down for a minute. Season to taste with salt. Sprinkle with toasted sesame seeds and garnish with the remaining cilantro.
   
   

STRONG is the new SKINNY!

What is your definition of healthy and fit?

Everybody has their own visions about what is healthy and what is fit. That's fine. Embrace it! I always get asked, "Why are you working out and exercising so much? You're already skinny!" Or "Why do you eat so healthy, you don't need to lose weight!" And I actually get offended by that. I don't see myself as skinny. I see myself as healthy and fit. I'm not looking to lose weight, I'm doing this to save my life and live a healthier life. Everybody's reason for doing it and what they need to do is different and in the end, it's why you do it that matters.

I come from a Filipino family that uses food as a way to bring people together. Filipinos are all about families. When they have a family gathering you should see what the dinner table looks like. Nobody sits at the table because the table is full of food! But that's how they are! They are more concerned with hospitality and making sure their guests are full and satisfied. I remember when I was little, the first thing my mom would ask my friend coming over is "Did you eat? Here eat something." A lot of my friends always knew they can come to my house for food!

Now when I eat my food, I get looked at like "oh she's on a diet". Well, I don't see that I'm on a diet at all. I eat clean, which is a not a diet. I just don't want to put processed foods into my system. I like knowing what I'm eating. Or I get told I eat like a bird. Well, I don't comment back because I can definitely say a lot more that's on my mind about what most of my coworkers are eating but I don't. My point is, I don't see it as a diet. I see it as a habit and a lifestyle change. And I still enjoy my food!

I am happy about where I am about my health right now. I'm not perfect in any way shape or form. There's always room for improvement. I feel stronger each and every day and there's no regrets about that.

Mason Jar Overnight Oatmeal

Apple Cinnamon Oatmeal

Ingredients:1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/2 teaspoon cinnamon
1 teaspoon honey
1/4 cup unsweetened applesauce or enough to fill the jar.

                                                              Preparation:
In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, cinnamon and honey.  Put the lid on and shake that up!  Open up the jar and add in the applesauce to the top, cover and shake.  Refrigerate overnight or up to 2 days. Eat chilled!

Nutritional Info:  210 calories, 4g fat, 48g carbs, 8g fiber, 11g protein

Maple Blueberry Oatmeal

Ingredients
1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
2 teaspoons maple syrup
1/4 cup blueberries or enough to fill the jar.

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds and maple syrup.  Put the lid on and shake that up!  Open up the jar and add in the blueberries to the top, cover and shake.  Refrigerate overnight or up to 2 days. Eat chilled!

Nutritional Info: 215 calories, 4g fat, 48g carbs, 8g fiber, 12g protein

Raspberry Vanilla Oatmeal

Ingredients

• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1/4 teaspoon vanilla extract
• 1 tablespoon raspberry jam, preserves, or spread
• 1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar

Directions

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, vanilla, and raspberry jam. Put lid on jar and shake until well combined. Remove lid, add raspberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or as long as 2-3 days. Eat chilled. 

Nutritional Info: 230 calories, 4g fat, 51g carbs, 8g fiber, 11g protein

Mango Almond Oatmeal

Ingredients

• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1/8 teaspoon almond extract
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup diced mango (approx. half of a small mango)

Directions

In a half pint jar or container, add oats, milk, yogurt, chia seeds, almond extract and honey. Put lid on jar and shake until well combined. Add mangoes and stir with fork until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled. 

Nutritional Info: 207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein

Banana Cocoa Oatmeal

Ingredients

• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1 tablespoon cocoa powder
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

Directions

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, cocoa powder and honey. Put lid on jar and shake until well combined. Remove lid, add bananas and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled. 

Nutritional Info: 245 calories, 5g fat, 56g carbs, 10g fiber, 13g protein

Banana Peanut Oatmeal

                                                                          Ingredients

• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1 tablespoon peanut butter (may substitute PB2 powdered peanut butter)
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

Directions

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, peanut butter (or PB2), and honey. Put lid on jar and shake until well combined. Remove lid, add bananas and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled. 

Nutritional Info (using PB2 and no honey or sweetener): 264 calories, 5g fat, 55g carbs, 8g fiber, 15g protein