Yes it is true, your environment dictates a good amount of your nutritional success and will set the tone for future wins. Excess clutter in your external environment can actually result in cluttering the mind. Have you heard the saying before that “your external world is a reflection of your internal world”?

Look around you right now. What does your current kitchen/food preparation environment look like? Can you say in full confidence that your fridge, freezer, pantry, and cupboards are organized? Adequately stocked? When was the last time you checked the best before/expiry dates?

FYI:

Best Before Dates: foods labeled with a best before date are usually safe to consume in a day or two past if the item has been stored properly. The quality of the product diminishes after this date.

Expiry Dates or Use-By Dates: once this date passes the food is considered no longer safe to consume. To reduce food waste, put these items in the freezer before this expiry date.

Just like we take time to ‘spring clean’ our closets or the garage; we must do the same within the kitchen setting where we prepare and eat food. My suggestion is to attack one or two areas at a time. Maybe recruit your partner or children to help with this task!

Let’s work on creating space – a healthy space to thrive in.

Pharyne Hrywkiw BSc RHC

Nutritional Therapist

Oat Banana Fiber Blender Muffins 

Simple, quick, minimal cleanup, plus good source of fiber and protein. These blender muffins might make for a great addition to your breakfast or snack post-long weekend!

Ingredients:

• 2 1/2 cups rolled or quick oats (gluten-free certified oats if necessary)

• 3 ripe bananas, mashed

• 2 eggs (or 2 flax eggs = 2 tbsp. ground flax meal mixed with 6 tbsp. water. Stir and allow to sit for a few minutes before using in recipe)

• 1/4 cup pure maple syrup or honey

• 1 tbsp. chia seeds

• 2 tbsp. hemp hearts

• 1 tsp. cinnamon

• 1 tsp. vanilla extract

• 1 tsp. baking soda

• 1/4 tsp. salt

• Optional add-in: 1/3 cup fresh/frozen blueberries or raspberries

Instructions:

• Preheat the oven to 350F and add muffin liners to your muffin tin or lightly grease the spaces

• Add all ingredients (except berries) to a high-powered blender

• Blend all the ingredients together on medium speed until the batter is smooth. Fold in the berries gently if you wish

• Pour batter evenly into muffin tin spaces; fill approximately 3/4 full

• Bake for 12 minutes or until muffin tops are lightly browned

• Let the muffins sit to cool before removing from the muffin tin. Enjoy!