Multi Grain Scones

2 egg whites or 1 whole egg 
1/2 cup sugar 
5 tablespoons grapeseed or expeller-pressed canola oil (ground flax, applesauce or yogurt work as well)
flax you need to look at the container and see what the sub ratio is
1/2 cup oatmeal (not instant) 
3/4 c whole wheat flour 
1 cups unbleached white flour 
2 tablespoons ground flax
1/2 teaspoon salt 
1 tablespoon baking powder 
1/2 teaspoon cinnamon 
1/2 cup buttermilk (1/3 cup if you use yogurt)
1/2 c. blueberries (I used frozen)
Oven 375


Spray/grease cookie sheet
Makes 12 scones


Mix egg whites, sugar and oil/yogurt until blended. Mix dry ingredients in seperate bowl and add to liquid mixture.  Add 1/3 c milk and blueberries at the end.  Spoon onto a greased/sprayed cookie sheet and bake for about 15 minutes.


Mix it up and use figs, raisins, fresh berries or slightly cooked apples instead of blueberries to the scones.


Using oil - 171 cal. 7.2g. fat, 24.4g. carbs, 3.2g protein
Using yogurt lowfat  - 119.9 cal., 1.2g. fat, 24.6g. carbs (applesauce will be a trace higher), 3.6g.protein
Using 1/2 oil/ 1/2 yogurt - 149.5 cal, 4.5g fat, 24.7g.carbs, 3.6g. protein


As you can see cutting at least some or all of the oil will cut your fat in the scone. 


COMPARE TO STARBUCKS blueberry: 400 calories 18g. fat , 55 carbs (and their multigrain is WORSE!) 

Clean up your environment and get REAL!

Go through your pantry and fridge and clean it out!!  STOP using your children as an excuse to buy unhealthy food.  There a few of us that can actually stay away from the "treats" we give our kids, but if you are struggling with weight you are probably not one of those people.  In addition, you are doing your children a HUGE favor by adding these healthy, clean foods to their lives.  It may be a struggle to get them to enjoy everything healthy, but start slow and start today.  Your entire family deserves to nourish their body and mind so they can start to live a healthy lifestyle.
Get rid of:

•  anything that is more than 30% fat.  Look at the calories in a serving and the fat grams.  The ratio should be lower than 3 fat g. PER 100 calories.  
• high sugar foods and ANYTHING that contains High Fructose Corn Syrup (HFCS) - look at the sugar amount on your food label.  7g of sugar = 1 TBL of sugar
• Foods that contain any artificial colorings (usually listed at the end of the ingredient list)
• Rid your pantry of breads, pastas and the like that are made with white or ENRICHED flours.  Enriched wheat or whole grain flours are stripped of everything that makes them healthy and then ENRICHED with vitamins.  If you are new to whole wheat and multi-grain pasta, go 1/2 and 1/2 until you can eat it happily.

Just remember to keep it simple and eat as much REAL food as possible.  Lean proteins, whole grains and unsaturated fats (avacodoes, tree nuts). Limit your packaged foods and when eating packaged foods the fewer ingredients listed the better it will probably be for your body.  Remember if it has to advertise that it is healthy choice, it probably isn't a healthy choice  : ) Notice how quiet produce is?

NOW.

Here are a few pics of me in the NOW.  I have to take more recent of a picture, but the bottom 2 are just before leaving Okinawa (so I have kept it off for over 2 years!) and the top pic was taken a few months ago. As soon as I get a current pic I will have it up.  If anyone in HI wants to take some pics at the beach, let me know : ) Look for the next post...clean up your environment for success.

My Journey

These photos were hard to post (harder than I thought it would be)...now they are officially out there....I started my journey about 5 years ago.  I have never been a small individual, but was a swimmer until about 20.  I gradually put on weight iin college and left college over 200lbs. I lost and gained weight off and on the next five years and became pregnant in 2001.  After the first pregnancy I gained about 60 lbs and kept it on.  When Wilson was about 2 and the weight didn't come off I began changing my lifestyle one day at a time.  Working out was the initial step, but after little success I hit the nutrition aspect harder.  I bought a calorie counting book and measured and used a journal to record EVERYTHING!  Make a long story shorter, I lost a total of 72 lbs in about 2 years.  I became a personal trainer and am now in school to become a Dietician.  With my second pregnancy I gained about 40lbs and finally surpassed my pre pregnancy weight and every day is still a journey.  I hope to inspire, support. educate and motivate you to achieve your highest potential in each day. What are you waiting for?