Basic Protein Pancakes

A basic recipe for protein pancakes for you! I love pancakes but those pre-made ones are usually filled with too many ingredients that I can't pronounce. These are pretty quick and easy. Add berries, apples or mashed bananas to kick up the flavor if you want.

3 egg whites
1 oz. skim milk
dash cinnamon and sea salt, each
1/3 c oat bran
1/2 scoop vanilla protein powder ( I like whey protein powder)

Blend ingredients. Heat pan over medium heat and spray with non stick spray. Cook til bubbles form over surface or golden on the other side. Flip. After its finished, top with 2 T. almond butter.

Introducing Breakfast!

Egg Quinoa Parfait

4 scrambled egg whites
3/4 c cooked quinoa (make sure you rinse it before cooking)
1/3 c strawberries, sliced
1/3 c bananas, sliced
1/3 c pineapple, sliced

Layer into a bowl and enjoy!

My son likes a little organic maple syrup in it, but not too much its already a little sweet!

Most Simple Breakfast EVER

I don't know that it gets easier than this. I've never been a big breakfast eater- I have to force myself because I know it's importance. But this easy recipe has me looking forward to breakfast everyday!

1/4 c steel cut oats
3/4 c water
splash of milk
4 oz. sliced strawberries

In a small saucepan bring oats and water to a boil. Boil for 5 minutes. Let sit for 1 minute. Put oats in bowl. Add sliced strawberries and a splash or 2 of milk. (I let my oats thicken up a little extra so its almost the consistency of baked oatmeal, just how I like it) Top with a dash of cinnamon for healthy antioxidants and flavor. If desired add a tsp or so of organic maple syrup or a stevia in the raw packet.

* I was out of strawberries yesterday and chopped up an apple using this same recipe- just as good!

Why you need carbs...

'Quality carbohydrates like whole grains provide energy for our body and fuel for the brain and muscles. It's the processed carbs, like white minute rice and enriched flour that give carbs a bad wrap by causing spikes in our blood sugar, which can contribute to type 2 diabetes and other health risks. When you eat carbs, your body breaks them down to glucose (sugar), causing your blood sugar to rise and releasing the hormone insulin, which tells the body to use glucose for energy. When there is an abundance of glucose, however, insulin stores what isn't needed for energy as fat. But when you combine a quality carbohydrate with protein, it takes longer for the digestive system to break it down into sugar, providing a slower, steady stream of energy and regulating insulin levels. 

THE GIST: Quality carbs provide the body with the energy it needs without sabotaging your fat loss efforts, but rather, boosting their effectiveness. Quinoa's complete protein content and whole-grain status make for one super slow-digesting carb for sustained energy, increased metabolism and appetite satiety.'

I found this article and I don't know that I could've worded it better. It's not safe or smart to cut out a whole food group like that. The trick is to pick smarter like whole grains, brown rice, quinoa and oats, to name a few. 

I'm trying to take the guesswork out of it for you! Check out today's breakfast and keep a look out for other healthy, quick breakfasts I'll be posting this week. I'm thinking next week I may do side dishes or snacks. 

No Weights Workout

Don't have weights but need  workout? Just starting out? Here's a workout I made for a friend in this same situation. This is what I did for her, you can start with less if you need to and work your way up. Some of these may be hard on the knees, which is something else to keep in mind.

Start with a warm up. About 30 seconds- 1 minute each warm up exercise. Or as long as you can. Only do up to 5 seconds of rest in between. Focus on the muscle groups you're working and always practice proper form and breathing.

Marching/High Knee
Jumping Jacks
Arm Circles
Swimming (Move arms like you're swimming)

Next move to core work. Try to do up to a minute if you can. Do 2 sets.

Superman (On stomach, arms out chest lifted, feet/legs also off ground. Support yourself with your core (abs)

Plank

Burpees (15-20 or as many as you can)

Push Ups (20 or as many as you can)

Lower body next. My favorite portion!

Glute Kickbacks (youtube and google both can lead to to some great how to's for these as with any other exercise posted) (20 each side. No rest in between left and right)

Squats (keep feet shoulder width apart, toes straight, chest up, shoulders back) (up to 50. Try for at least 20 if using no weights)

Walking lunges (30)

Wall Sit for as long as you can. Try for at least a minute.

 If you have weights, you can use them in your lunges and squats to up the difficulty level.



Upper Body

Table or Chair Dips (Make sure its a stable surface)

Push Ups- Wide arms and closer together 20 each position

If you have weights, you can add a chest press, shoulder press and butterflyes. Pull Ups are also a favorite if you have a pull up bar.

Please, as always, make sure you're using proper form. Focus on the muscle group you're working and use proper breathing techniques. Only work to what your dr. says you're capable of. You can always message me in the Ask Me section if you have any questions. For other workouts, we have the cardio tab, your best body tab and my latest workout tabs all at the top of the page. Happy Lifting!!

Key Lime Pie Shake

"Healthy fats like the omega-3s in this shake help nourish hair, skin and nails from the inside out. Avocados are one of the richest sources of glutathione- a powerful antioxidant, immunity booster and detoxifier that helps repair cell damage cause by stress and pollution." Added bonus the fiber and healthy fats in this will help you stay full longer!

1/2 avocado
Juice of 1 lime
1 scoop vanilla whey protein powder
1/4 t vanilla extract
1 T unsweetened shredded coconut
1 c plain unsweetened almond milk
1-2 packets stevia in the raw, optional

Place all ingredients in a blender and process thoroughly.

Tip of the Day: Post Baby Belly

If you're looking to drop post baby weight, it's not easy, but it can be done!  Anything worth doing isn't easy.

Quick answer: Salmon, Chicken & Turkey, lots of colorful veggies and healthy fats (avocados, seeds and nuts, etc.)

I'd also start up a weight training schedule as soon as your Dr. gives you the go ahead (my first time asking, I was told I had to wait). Keep your diet balanced and unprocessed and you'll be wearing your skinny jeans in no time!

Verry Cherry Workout Shake

Handful frozen cherries
1 scoop protein powder (optional)
1 T. Natural cocoa powder (optional)
Milk, any kind

Puree cherries up with a splash of water. Add cocoa powder and protein powder. Blend and add milk. Blend more and enjoy!

This picture is taken without using the cocoa powder. My very favorite. Yum.

Peanut Butter Banana Shake

Great with your workout!

1 banana
1-2 T. Peanut butter ( or soy butter)
1 cup milk
1 scoop protein powder (optional)

In blender add banana and peanut butter and splash of water to help blend. Puree til smooth. Add milk and protein powder. Blend. Enjoy.

Add cinnamon for some extra health benefits!

Delicious Green Tea with Pomegranate!

I posted this recipe on the Facebook page, but wanted to have it here for safe keeping too. It's very easy and one of my favorites lately.

1 c. Green tea
1/4 c. Pomegranate juice
Splash of seltzer water to taste

Mix and pour over ice.

How many reps should I be doing?

This is a question I have been asked a lot lately! Ask and you shall receive! Today's tip of the day explains how much we should be doing to meet our goals.

First, we need to figure out your goals. What do you want?
Do you want to be stronger? Do 1-6 reps.
Want to get great big muscles?  (remember women you'll still look feminine!) Do 7-11 reps.
If you want to tone up then do 12-17 reps per set.
Lastly, for endurance- do more than 18- 24 reps.

With all of these, its good to do 2-3 sets. ( For instance, if I'm doing strength, 6 reps x 2 sets= 12 total!)

You'll want the weight heavy enough to challenge you. By the last rep of each set you shouldn't be able to do another one with good form. If its not good form- don't do it. That's how we hurt ourselves. If you can do more- up the weight- if you can't do enough- lower the weight. You can also lower your weights halfway though the set. There's nothing wrong with that.

Personally, I do 6-8 reps of each exercise, and I do 2-3 sets.

Short on Time?

Summer is coming! That always makes me feel like I have less time for my workout. I wanna be playin in the sun with my kids and relaxing in the sun!

So if you only have, say, 30 minutes, what should you do?

My opinion, do resistance training in circuits, Put maybe 4 or 5 or 6 exercises together, take out your rest time. It'll keep your heart rate up (a cardiovascular perk!)

Here's an example:*
Dumbbell Squats, 12 reps
Dumbbell Lunges, 12 reps
Glute Kickbacks, 15 reps
Dumbbell Calf Raises, 12 reps
Deadlifts, 12 reps
Go through that set one after another as your 1 set. Then when you're done with your deadlifts, go back to the beginning and start over for set 2. Don't forget to warm up before, and stretch out after!

*(These all can also be done with bodyweight rather than dumbbells)

Need to tighten your midsection?

If you have loose skin around your midsection, you're not alone. It happens to all of us. Especially with that Twinkies craze! I won't lie, I got a twinkie too. But, now what....

To tighten up loose skin around your waist you need to get some muscle there to fill out the space a little. How do you do that? Weight training & core work.
Also, if you're not already drinking a protein shake, Whey Isolate is a good one for this. If you do that and eat about 3 or 4 servings a day of colorful vegetables and about 2 servings a fruit per day, it'll help build collagen. Goodbye loose skin!

Plateau?

If you've been doing the same routine and eating the same foods for awhile, you'll eventually plateau. (meaning, you won't see any changes and feel stuck where you're at). Not to worry! Your body usually does this after around 30 days of the same thing. So switch it up! Have fun with it! You can change the order you do them in. If its something you stand to do, like curls, challenge your balance and stand on one leg (this is great with the wall sits too!). Try sitting on a stability ball if you like that better.
Also, see if it's time to up your weights slightly. Maybe add in some swimming or zumba, if that's what you like. I like to add in some hiking when the weather gets warmer and the kids love it!

Ginger!

I'm going to spend a little extra time with this one, it is one of my favorites! I personally always buy raw ginger and I always peel my ginger. Ground ginger is used in baking typically, but, has a very different flavor from the whole root. Raw ginger is typically more pungent and has a hotter flavor (until it's cooked). Some great ways to use it, obviously, stir fries and curries. I like to add it to marinades and to broccoli or carrots. If you like to juice your fruits- try juicing it with some apples and carrots! Another delicious way to serve it is in a homemade salad dressing with olive oil and garlic.
Another great thing about ginger- it has a history of being used as a traditional medicine (although, please check with your Dr.!) Here is a list of some of the things ginger can do!

*warming and invigorating effect on your body
* can boost poor circulation
* can relieve arthritic and rheumatic joint pain & sports related muscle pains
* helps cellulite and varicose veins
*ginger tea promotes sweating, can lower a high temp and relieve flu symptoms. Also helps clear congestion and chest infections (like bronchitis)
* has antiseptic properties
* can prevent motion sickness and nausea
* calms digestive system
* can ease toothaches
* speeds digestion
* can thin blood (anti coagulant)
* can be used to lower blood pressure & cholesterol
* contains antioxidants, can help prevent some forms of cancer
* stimulates the lives and helps eliminate harmful toxins

That's a long list!! Do you see why I love it? So, next time you're at the store- here is what you need to know. Choose one that is firm and smooth to the touch. Don't buy one that looks dried out, wilted or cracked. Try not to keep it in the fridge- it makes it mold pretty quickly. I keep mine in a dry place, away from most foods- it can leave its flavor behind.

Guacamole and Whole Wheat Pita Chips

Guacamole

1/2 avocado
1/2 tomato, diced
Juice of 1/2 lime
handful of finely chopped onion (optional)
snipped cilantro, to taste (I like a lot!)
salt and pepper, to taste

Mash up the avocado. Toss in the tomato, onion and cilantro, if using. Add lime juice. Mix well. Add salt and pepper, to taste. Throw in diced chili peppers, if desired.

Whole Wheat Pita Chips

Slice 1/2 whole wheat pita in quarters. Separate sides and toast in toaster oven until crunchy about 3 minutes.

Tip of the Day

I've said it before and I'll say it again: Drink water! I'm not a fan of it, honestly, but fresh herbs like mint can add some great flavor! I found a water bottle I love and for whatever reason, I'll drink water from it. Rubber bands help. I have to refill my water bottle about 5 times a day to meet my daily needs of water. So I put 5 rubber bands on my wrist and move them to the bottle everytime I finish one.When I have no rubber bands anymore- I did it!

Balance and Rest

How many days per week are you working out? I will admit I do at least something everyday, but beware of overworking certain muscle groups ( in other words, for instance, don't work out your biceps every day). I will work my arms one day, my back another, and my legs and abs yet another. Then I rotate. I keep rotating so each body part gets rest. We all need rest don't we? But, bad things that happen when we're overworked. We're tired, we're cranky, we hurt ourselves. Its a need of balance. But word of warning: don't try to balance your faith/relationship with Jesus. Don't just throw Him into your week and rotate Him out. He needs to be so important to us that He's in our every second, balancing the rest for us. We'll be so much stronger if we do things for Him and listen to Him.

Tip of the Day

Don't try to lose weight too fast or go on crazy diets that cut out important things your body needs. If you lose too much too fast, it will likely come back as quickly as it left. If you're not eating proper nutrition, when you do go back to eating a normal healthy diet you could, again, gain it back too quickly. I'm trying to teach you to balance a healthy lifestyle- NOT just go on a diet. Try to eat a food as close to its natural unprocessed state as possible. Shop the outer edge of the store- vegetables and fruits, meat, milk, cheese, eggs, (unless you're vegan/vegetarian). Go into the inside of the store for your natural rice, soy milk etc. Avoid the sauces, chip and ice cream sections at all costs! Haha. Hope these tips help.

One of my VERY favorite tips

Schedule Negativity. Put aside time, for instance 7:00-7:30 for doubting yourself. Then, if you find yourself starting to get negative and subcombing to self-doubt, remind yourself there will be plenty of time for that at 7am.