Archive for October, 2007

Grocery Shopping Made Easy

Grocery Shopping Made Easy

Step 3: Busy Mom Diet Makeover
Top 5 Tips that make Grocery Shopping Easy

An easy trip to the grocery store? Yes it is possible! You have already conquered the hardest part by completing the 1st 3 steps of the Busy Mom Diet Makeover. Now it’s onto Grocery Shopping made easy.

1. The LIST – Taking a List to the grocery store is Non-Negotiable. This is essentially your roadmap. Make sure it is organized, detailed and specific. You will stay focused and reduce the amount of time in the store. If your list is vague, making decisions in the store makes you more vulnerable to impulse buying and marketing tactics. TIP: A list also provides you with the opportunity to DELEGATE this task.

2. EAT – Never shop for groceries on an empty stomach. Hunger increases temptation. If you are hungry when you shop for food, you will be led astray. I keep almonds in my car just in case.

3. BEWARE – Grocery stores are very tempting places. They are carefully designed by experts to persuade you to buy. Marketers actually study the shopping habits of women, so unless you know the marketing tactics, you can easily end up buying items you didn’t plan for. For example: End of aisle displays, there is nothing special about these items – ever notice how many of these displays are filled with Red Items? Consider RED your cue to stop yourself from grabbing it!

4. GET OUTSIDE – Shop the outside aisles. Grocery stores are designed with whole, natural foods on and around the perimeter. Avoid spending the majority of your time going up and down the aisles where highly processed, convenience foods are rampant.

5. PLAN your impulse items. We all have them. Whether it is a sweet snack from the organic aisle or the newest fragrance in the cleaning aisle, you will be more successful managing these “fun” buys when you plan then ahead of time. What a waste of my time and money if I spent every trip to the grocery store standing in the cleaning aisle smelling air fresheners! If I look ahead of time and know a particular brand is on sale – then I allow myself an “impulse buy” every once in a while.

EVERY nutrition decision starts in the grocery store. This is grocery shopping made easy if you understand that concept.

When fat loss is your goal, you can’t make supportive changes if you don’t know what foods to choose (and which to lose). For more money and calorie saving strategies and tips, grab a copy of the Grocery Shopping Made Easy DVD . Drs. Chris and Kara Mohr of Mohr Results.com, walks you through step by step, aisle by aisle giving you the exact grocery plan to be successful so you can quickly and easily get your body back.
 Grocery Shopping Made Easy
DVD Image Grocery Shopping Made Easy

Grocery List Management For Busy Moms

Grocery List Management

Step 2 in the Busy Mom Diet Makeover: Make a Grocery List

If you despise grocery shopping, if you feel like it takes up your whole day, if you feel like you spend a fortune buying a ton of stuff you don’t need, if you are tired of getting home and realizing you forgot the milk and have to go back….Listen Up! These Grocery List Making tips will put and end to your frustrations, wasted time, wasted money and wasted energy.

At this point, you have taken a few minutes to jot down what you are going to EAT. Now it’s time to make a LIST. This will help you stay focused and organized when you shop for the items you need to prepare your meals.

It is also helpful to know what you HAVE on hand and what needs to be added to your Kitchen to ease the time and prep of your weekly meals. For some of you, it may even be time to give your kitchen a Make Over.

3 Grocery List Management Tips

1. Take inventory. What do you have in your kitchen that can help you make your meals and stay on track? What needs to be replaced (get rid of the junk!)?

2. Create and use Master Grocery List. Use a notepad, a long skinny shopping list, or even your computer. Just choose one and use it. TIP: I like to use past grocery store receipts. This not only helps me remember what I bought, but helps me keep the budget in mind as well. Keep your Master List on the Fridge where you are more likely to add ideas to it during the week (your family members can help as well!).

3. Organize the items on your list according to the layout of the store. For example: Produce, breads, deli, etc….

This is also a great time to make sure you have the proper tools and supplies to prepare and keep your meals for the week.

I recommend you have the following on hand:

~ Small Tupperware-type containers. Use for storing and transporting your daily meals. Make sure they are small enough to fit into a cooler but large enough to accommodate a full meal.

~ Large Tupperware-type containers. Use for storing larger quantities of food. For instance, use to store the veggies you chopped up for the week or your pre-cooked chicken breasts.

~ Ziplock Baggies – I cannot have enough of these! Keep a box of sandwich and snack size baggies on hand. Yes great for storage, but a great tool for proper portion sizes.

~ Steamer Baggies – These are new! Throw a handful of veggies in one of these nifty gadgets, pop in the microwave and you have a nutritious side dish in no time.

~ Drink containers — Used for meal replacement shakes, water and freshly brewed green tea.

~ Cooler – If you are constantly on the run a cooler allows you to prepare supportive meals and keep them with you. It can be as basic as a cooler you’d take to the park or as practical and fashionable as a purse you’d carry into the mall.

Grocery List Management – Make It A Habit
Simple or not, grocery list management will not help you if you don’t make one and use it. Pre-planning your meals and having the items on hand is the only way to take control. It’s time to get into the habit of planning before you shop. Put an end to the waste of your 3 sources of power: time, energy and money and make a Grocery List.

Next I will reveal Savvy Shopping Tips

Map Out Your Meals

Map Out Your Meals

Step 2 in the Busy Mom Diet Makeover

It is time to break the habit of grabbing whatever is available and appealing because you did not make the time to plan ahead.

Planning out your meals simply means you must answer the question: “What am I going to Eat?”

Successful planning can be achieved when you designate a TIME to sit down and choose what you will eat for the next 3 to 7 days. For best results, choose a time when your schedule is less hectic – on the weekend, the night before or for those early risers…first thing in the morning.

Still unsure? Choose to make the most of the times when you find that you are waiting – instead of grabbing a magazine to read or chatting on your cell phone to pass the time, pull out a notepad and make a list of meal ideas.

Map out your meals and keep it simple and balanced by organizing your meal ideas according to your favorite Breakfast, Lunch, Dinner and Snack combinations. Choose a variety whole, natural foods – proteins, fruits and veggies and whole grain items.

Use your daily schedule to designate meals times. Begin with breakfast and from that time count forward every 3 to 3 ½ hours. Based on where you are and what you are doing, choose which meal combination fits best into your schedule.

This is a significant step for you have now created a mindfulness of what you need to eat and when. Don’t expect to be perfect – allow for flexibility and spontaneity.

Our lives are busy – being able to map out your meals is the easiest way to stay in control, stay energized and accelerate fat loss.

Best Fat Loss Tool

Best Fat Loss Tool – How to Take Control and Increase Fat Loss


When it comes to a Busy Mom’s Diet, it is how you eat most of the time that matters. So how DO you eat most of the time? What eating habits do you have that are keeping you in your current body?

There is no better time than NOW to find out. You can Take Control and Increase Fat Loss with a Food Journal. Effective exercise aside, this is one of the most powerful fat loss tools you can use.

“Food journal??? Who has time for that if you barely have time to eat? Write it down! Give me a break.”

This person is obviously resistant to change. Of course it is normal for you to ask, “Do I have to?”. Yes. Do you have to do it every day? No. But you must start somewhere and you must take action. Your results are completely reliant upon your actions. Plus -what I am sharing with you is one of the EASIEST first steps you can take and I’ll show you why. So boot the excuses and open your mind.

Take our Busy Mom for example. As she tracked what she ate through the day she was filled with surprise. She had no idea the majority of her meals consisted of her children’s leftovers. This habit has now been brought to her attention so every time she sits down to eat, she will think twice about eating her children’s leftovers.

This simple awareness will allow her to slightly adjust what she chooses to eat and in turn will create a positive change which will only help accelerate fat loss efforts.

Yes, even if you are the busiest mom in the world, you too can do this! Allow me to break down why this is the best fat loss tool for you.

1st: Denial and vague ideas are of no use in the process of achieving results. The quickest, easiest way to create awareness is to Write It Down.

2nd: It does not matter how accurate you are. Notice our Busy Mom did not have to write down calories, fat grams, sugar, etc. to realize a few of her habits were the cause of her nutrition obstacles. You can fine tune your nutrition plan after you have a feel for your current habits.

3rd: View journaling as a Strategy – not a chore. If you are on the lookout for the best shortcut – This is it! This is the simplest way to better understand your habits, make smarter choices and increase fat loss.

4th: Journaling takes less than 5 minutes to complete. Either write it down as you eat it – 30 seconds here, 30 seconds there – OR write it down at the end of the day. Choose which way works best for you. If you have 5 minutes to check your email, then you have 5 minutes for this.

5th: Make it easy- use a journal that fits your lifestyle. From fancy food logs to colorful notebooks, grab one on sale at the bookstore. I prefer the $.25 memo pads that are small enough to keep in my pocket if necessary. Be sure to keep your journal in a place where you will see it and use it.

Try it out for at least 3 days and see what new insights you come up with. How you choose to continue is up to you. As you gain control and awareness, you can begin to gradually incorporate the strategies and tips which will lead to better, faster results.

Keeping a Food Journal is just ONE probably the best fat loss tool. There is no “ONE” quick fix when it comes to getting your body back. Rather, it is a combination of the best fat loss tools that work together to make your pre-baby body a reality. You can, however, take immediate action with this essential 1st step.

Diet Makeover For The Busy Mom

Diet Makeover – What you Must do to Free Yourself from the Busy Mom Diet

If you are tired of being caught up in the never-ending cycle of meal time chaos, tired of the lack of control, the lack of energy – then listen up! I am going to break it down for you in easy to follow, fail-proof diet makeover steps.

Diet Makeover Step 1: Write down everything you eat – see it, change it

Diet Makeover Step 2: Map out your Meals – set aside a few minutes to plan out what you will eat for breakfast, lunch, dinner and snacks.

Diet Makeover Step 3: Make a List – now that you know what you are going to eat – make a list of what you need. Be sure to check your kitchen for items you may already have.

Diet Makeover Step 4: Go to the grocery store WITH your list

Diet Makeover Step 5: Prepare your meals

Wait – are you still with me? Are you saying you already know all of this – that’s great and all, but you are not doing it. What are you waiting for? What do you expect will happen if you continue to trek down the same path doing the same thing you’ve always done?

Listen, these are the diet makeover steps. These are the “difference-makers”. These are the very habits a Fit Yummy Mummy has embraced and lives by. There simply is no other way around it. Well – unless you are a celebrity and can afford a chef, food delivery or a maid to take care this for you.

Yes, it is time to take responsibility and take action.

I’ll be posting over the next couple days with strategies on how to make each of these diet makeover steps manageable in your very busy life.

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Busy Mom Diet

The Busy Mom Diet: Is this You?

This is the true story of One Busy Mom and her quest to gain control over her “diet” and her body. She was initially unable to see a solution, to see where she had lost control – after sharing her busy mom diet story the light bulb flipped on.

Up at 5 AM – no sleeping in with kids (someone always needs something!)

Coffee – I need at least 2-3 cups to get my day going and NEED the cream and sugar so it tastes good.

Breakfast #1: a cereal bar – it’s quick and I don’t have to think about it.

Breakfast #2: Kid’s Leftovers

1. A couple spoonfuls of yogurt (but only if there is less than 1/2 in the container, otherwise I wrap it up and save it for tomorrow’s breakfast)
2. Toaster Sticks – every morning my son only takes 2 bites and I feel bad having to throw them away.
(I only had a cereal bar for breakfast, I do need more to eat….)

Sometimes I try to get him to eat something else, something a little more healthy because I know I’ll end up eating it – but he just does not cooperate.

Lunch:
At Home: Frozen meal – usually a burrito and I just add sour cream – yeah, the real stuff – and whatver the kids don’t finish for their lunch.

On the Go:
McDonald’s – but it’s only one Snack Wrap. They are little and do not produce as much guilt if I were to eat a hamburger. But I do finish my son’s French Fries and nuggets because I only had a snack wrap – plus it would be a waste to throw them away.

Afternoon Snack:
After kids go down for a nap and while I am busy doing housework, I snack on Pretzels and lately Halloween candy. I do hide the candy in my son’s room so when he goes down for a nap I will not be as tempted to go in his room to get it for risk waking him up. That works….sometimes.

Wow! I feel like a closet eater saying that!

Pre-Dinner ritual:
Once kids wake up from nap, I look through the cupboards to find something for dinner. But, as always – there is NOTHING. I sometimes wonder what I expect to find.

I am too tired to think about it, too tired to figure it out!

So I play with my kids until my husband gets home and see what he wants to do for dinner, he has to have a solution to my dinner delima (but he is on his way home depending on me to have dinner ready). Since we both end up with no idea what to do……..

Dinner:
We go out to eat.

Perfect! I love getting out of the house – it is a reward for me – I am SO busy all day so this is something fun for me to do. Unfortunately, fun is not sensible. My husband seems to have this sensible skill all figured out. Not me! Whether it is Fazoli’s, Mc Donald’s or even Chick-fil-A – I am getting what sounds good!

Then I finish whatever my kids do not eat.

I am tired of feeling out of control, I am tired of having no energy, I am tired beating myself up for not making better choices, I am tired of not feeling good about me.
HELP!

The Busy Mom Diet is not uncommon, sure this personal account may be slightly better for some moms and slightly worse for others. There is a solution – and that is exactly what this busy mom set out to find.

The first step she had to take, however – was to write it all down. It is impossible to refine habits you do not know about. So take that first step and write down what you are eating – it takes less than 5 minutes!

Stay tuned as I offer busy mom diet tips and strategies to help this Busy Mom regain control and get her body back.

10 Energy Boosting Foods for Busy Moms

Top 10 Energy Boosting Foods For Busy Moms!

Seems everyone has a list these days. Well I have one of my own that not only works for me, but for hundreds of Fit Yummy Mummies as well. These 10 energy boosting foods will not only help your body burn more calories but they are delicious, affordable and EASY to prepare. So print out this list and Get Energized!

1. High Fiber Cereal – look for 5 grams or more of Fiber and no more than 8g of sugar. I like to have at least one hot cereal (rolled oats) and one cold (Kashi Go Lean Crunch).

2. Apples – Okay, any fresh fruit will do, but apples are so easy to grab and go, we always have them on hand. Make it easy on yourself and have at least 2 different fresh fruits you can choose to eat each day. This week I have apple slices and grapes on hand.

3. Almonds – Your “portable protein” – the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. But it is easy to eat too many – measure out 1/4 cup servings and stick in a snack size baggie.

4. Eggs – Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content. It takes less than 3 minutes to prepare an egg. One of my favorite on-the-go egg tips: microwave your eggs in a coffee cup (lightly coated with olive oil for easy clean up). Your egg is now the perfect shape to top a whole wheat English muffin and eat on the run.

5. Spinach - This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on.

6. Yogurt – great source of protein and the live cultures help boost immunity. Goes great with Kashi Go Lean Crunch or other high fiber cereals. HOWEVER: Avoid choosing brands that contain High Fructose Corn Syrup. Read the ingredients.

7. Grilled Chicken – okay this is tied with frozen wild salmon filets (loaded with omega-3′s.) One of the easiest, most versatile “meal makers” available. I’ll have to share the many ways chicken can be prepared just to prove it is not boring to eat!

8. Black Beans – Packed with the leanest protein and very high in fiber – and only $.75 a can – how can you go wrong? Beans are a great alternative to those who feel like they are eating the same protein day in and day out.

9. Salsa - yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. From eggs, to rice and beans and even as a salad dressing (my absolute favorite). Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin — the chemical in peppers that gives them their bite.

10. Green Tea – A Morning Must. Now I used to be an avid Starbucks fan….but the extra calories and ton of sugar completely sabotaged my results. Green tea was the perfect replacement. It has a lower level of caffeine (to help me get off the energy roller coaster) and loaded with EGCG. (studies show this ingredient causes your brain and nervous system to run more quickly — helping you burn more calories.) BONUS: It enhances your mood as well. Be sure to brew your own for these benefits are NOT found in store bought green teas.

Now this list is not exclusive for I could go on and list another 10 energy boosting foods. But this is simply way to get you started. Your commitment to this site will give you the advantage as I continue to share additional tips and strategies – so don’t miss a day! Better yet, make it easy on yourself and subscribe to this site.

I also like to share that it is not just these 10 energy boosting foods that are important.  It’s also important to supplement your nutrition plan with a high quality whole food nutrient complex. My favorite is Prograde’s VGF+25 for women which also has an herbal blend that promotes hormonal balance. A complete godsend!

So, these are 10 energy boosting foods you SHOULD be eating. Unfortunately, many Busy Moms are just not eating supportively. I will reveal what Busy Moms ARE eating to help you identify areas you can tweak to see and feel faster results.

Calorie Free Energy Boosters

Calorie Free Energy Boosters for Busy Moms

Every day, millions of busy moms complain of being tired and in dire need of more energy, instant energy. As a mom, we simply have too much to do and not enough time to do it in. This can be overwhelming and exhausting.

Well the elusive “All day energy” is not found in a pill, food, drink or even an injection. These are temporary solutions, band-aids that will eventually fall off and expose the true root of your lack of energy. You’ll end up frantically searching for the next “quick fix” to get you through the day unless you break this never-ending cycle.

There are certain habits that actually sabotage your ability to get more energy on a daily basis. The solution is to identify the energy zappers in your life and replace them with these calorie free energy boosters.

Calorie free Energy Boosters and 4 solutions:

~ Check out your Self-Talk: Are your thoughts energy-enhancing or energy-draining? Cancel negative thoughts and try thinking positive for a change. This is the quickest, surest way to generate more energy. Remember; our thoughts create our feelings, which in turn determine our actions, giving us our results. Need help? Try repeating a positive affirmation…my favorite – “Today is a great day!” Stop scoffing at it and try it, then find one that works for you.

~ Holding a Grudge? Concentrating on negative feelings prompts your mind and body to react as if they’re under chronic stress. This only increases your heart rate and blood pressure, impairs your immune system and adds to your exhaustion. Regain your energy by practicing forgiveness. Need help? Try writing in a journal. OR (my favorite) consider this – why allow that person to have an ounce of control over you? Forgive, let it go and Move On!

~ Disorganized? If that is a resounding YES – guess what…. Cluttered space only scatters your energy, making you feel out of control and overwhelmed. End the wasted energy and chaos of frantically searching for what you need by De-cluttering. Need help? Choose 1, small area to start. Set a timer for 15 minutes, clean, and organize this one space like a race and repeat as needed. Viola! Instant energy and control!

~ “Bitten” by Energy Vampires? Negative Nellie, Debbie Downer, The Gossip Queen, The Perpetual Pessimist – They are all around you. You might not even realize it, but being in the company of these negative people can and WILL drain your energy quickly. Letting your attitude sink down to their level only validates their behavior so avoid spending time with these types of people. Need Help? If you cannot avoid them you can minimize the impact by setting boundaries – try to change the subject or flat out tell them you do not want to hear it. Or try keeping your thoughts and reactions in check while you are around them. You may find you have to simply “tune them out”.

These Calorie free Energy boosters will not only allow you to experience more energy, but you’ll feel so much better about yourself, get more out of each day and be able to sincerely enjoy being a mom.

Up Next: Energy Boosting NutritionHow you eat and What you eat has the potential to skyrocket your energy levels when combined with the energy boosting solutions shared today.

McDonald’s for Breakfast?

McDonald’s For Breakfast and Fat Loss


A study in the Journal of the American Dietetic Association found that individuals who eat breakfast are less likely to be overweight — and more likely to exercise — than non-breakfast eaters.

Seems that more of us are getting the message that Breakfast is the most important meal of the day for each Monday morning I am surprised by the line of cars that could literally wrap around the McDonald’s resturant in my small town, twice. But should you be heading to McDonald’s for Breakfast?

As a busy mom breakfast should be the priority each and every morning but the quality of your choice should be just as important.

The food you start your day with will determine your:
appetite
mood
energy levels
ability to stay focused
ability to be productive
willingness to be active (workout)

An Egg McMuffin is one of the most popular breakfast choices – it’s even recommended by Bob Greene on the website! He just suggests that you order it without cheese. Just 250 calories, that’s good – right? Calorie-wise, sure….nutrient-wise, not so good. The sodium, trans fat, high fructose corn syrup and a ton of artifical ingredients hardly seems the best choice with which to start your day. (see a list of ingredients here: http://app.mcdonalds.com/bagamcmeal?process=details).

And how many of us add to this breakfast order? Especially on a Monday, it is very tempting and easy to add on one of McDonald’s gourmet coffees. You need energy, you need to wake up and get your day started. Well that choice adds at least an extra 200+ calories and a ton of sugar.

Are there better choices at McDonalds for breakfast? Sure, but do you want to make this a daily habit? No – not if you are truly serious about getting your body back.

If you want to start your day off right, you cannot skip over that fact that it starts with you. It is possible to find an extra 10 minutes each morning to nourish your body with healthy food and not go to McDonald’s for breakfast. Hopefully most of you are taking the time to give your children a healthy breakfast – why not do it for yourself as well?

Tips to help you Streamline your Morning and prevent heading to McDonald’s for breakfast.

~ Get up on Time (stop hitting the snooze button!)
~ Prepare the night before
~ Get up 10 minutes early
~ Make it enjoyable

This all goes back to the fact that your mindset must match your intention. If you view the morning ritual as dreadfull, difficult and chaotic – guess what…. it WILL be. Make the decision to turn it around and find a system that works for you. Not only will you feel better and be more productive, you wont go to McDonald’s for breakfast - and you will actually see results!

Pumpkin Recipe Ideas

Fun Pumpkin Recipe Ideas


Inspired by Tyler’s Trip to the Pumpkin Patch

ty+pumpkin Pumpkin Recipe Ideas

Adding more fruits and veggies is one Quick Tip to accelerate the fat loss process. And it really is not that hard when the serving size is a mere 1/2 cup for most and when you have many festive, seasonal options from which to choose!
Tyler’s pumpkin is the perfect example. After his trip to the pumpkin patch, he asked if you could eat a pumpkin.
So we sat down together and found a few nutritious and very delicious pumpkin recipe ideas along with a few other cool facts.
Did you know – the pumpkin Tyler is holding is called a “sugar pumpkin”. These are the ones used for cooking.
Pumpkins contain some of the best nutritional compounds ever. They are highly loaded with Fiber, Vitamin A and beta carotene (rich orange color). Pumpkins are also good sources of potassium, protein, and iron. Pumpkin seeds even contain a good amount of protein and iron. These compounds not only help prevent many illnesses and diseases but are also help to reduce the signs of Aging!
Yes, pumpkins are used for more than Pumkin Pie and Jack-o-lanterns. So take your kids to a pumpkin patch, pick a pumpkin and try out some of these tasty pumpkin recipe ideas.
Baked Pumpkin Slices
1. Pre-heat oven
2. Halve a sugar pumpkin then cut into slices as you would a melon
3. lightly dab slices with olive oil then place slices on a lightly greased (olive oil) baking sheet.
4. Sprinkle lightly with water and lightly sprinkle slices with cinnamon, nutmeg, ground cloves and a pinch of ginger.
5. Bake for about 20 minutes, turn, add more sprinkled spices if you like, bake for another 20 minutes or so. Cool and Eat!

Autumn Smoothie
1/2 cup plain, vanilla yogurt
1/2 cup skim milk
1/4 cup canned pumpkin puree
1/4 cup unsweetened applesauce
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
dash of ginger
1 frozen banana
Combine in a blender. Blend until smooth. Serve immediately.
Apple, Pumpkin & Oatmeal
1/2 cup applesauce
1/2 cup pumpkin puree
1 1/2 cup oatmeal (cooked)
Dash of cinnamon, nutmeg and/or ginger
Mix spices, applesauce, pumpkin puree and oatmeal
Stir thoroughly and enjoy!
Pumpkin Oat Bars
These bars are a great treat or for a snack on the run!
1/2 Cup whole-wheat flour
1/2 Cup quick cooking oats
1 to 2 Tablespoons Ground Flax Seed
1/2 teaspoon baking soda
1/8 teaspoon salt
1/2 teaspoon cinnamon
1/4 Cup canola oil
1/2 Cup Canned Pumpkin Puree
1 Small ripe banana, mashed
1 teaspoon vanilla
1/2 Cup chopped dried fruit (dates, figs, raisin, cherries, cranberries, or a mix of any of these)
1/4 Cup chopped walnuts

 

Pre-heat oven to 300 degrees. Combine flour, oats, flax seed, baking soda, salt, and cinnamon.

In a separate bowl, combine oil, pumpkin, banana, and vanilla. Add flour mixture to oil mixture and blend. Stir in dried fruit and nuts. Spray an 8-inch square pan with nonstick cooking spray.
Spread batter into pan and bake at 300 degree for 20 minutes. Cool and cut into 16 bars.
Approximated nutrition information (per bar): 80 Calories, 1g Protein, 5g Fat, 0.5g Saturated fat, 0 mg Cholesterol, 8g Carbohydrate, 3g Fiber, 27 mg Sodium.
Pumpkin Side Dish
dice a sugar pumpkin
steam it
season with nutmeg (or additional fall spices)
Serve and enjoy!
I hope you enjoyed these pumpkin recipe ideas.  Let me know what you think below.