My personal FAVORITE

I LOVE pancakes...I have my pancake recipe that I converted to healthy pancakes. Make these and then freeze them and pop them in the toaster, when u need to change things up!!

1C ground oatmeal (I do this in the blender or food processor)
1T Splenda
2t baking powder
1/4t salt
1 beaten egg
1 C milk
(2 scoops protein optional)

Blend together and spoon onto a hot griddle.
I top my pancakes with Smart Balance butter or peanut butter and sugar free syrup; sugar free jam is another favorite.
**this can easily be doubled and tripled for the whole family**

This one is FABULOUS

FA French Toast High-Carb Recipe
Ingredients:
2 slices Ezekiel bread,cinnamon raisin
1/2 cup egg whites
1/2 scoop protein powder
1/4 tsp cinnamon

For Fruit Topping:
In small sauce pan, combine:2 tbsp ED Smith Diabetic Maple Syrup1/2 cup mixed berries or diced apple

For Pumpkin Topping:
In a small sauce pan, combine:1/4 cup pumpkin puree1/4 cup plain yogurt, fat free1 packet Splenda

Method:
In a small mixing bowl, whisk egg whites with protein powder and cinnamon. Transfer this mixture to a dinner plate. Place bread in mixture and let sit for a few seconds, then flip bread over and let sit for a few seconds longer, allowing mixture to soak into bread.
Place coated bread onto a non-stick frying pan (or one coated with non-stick cooking spray). Cook over medium-high heat until slightly browned on both sides. Serve with fruit or pumpkin topping.

The next of the promised RECIPIES

Hawaiian Punch Protein PancakesHigh-Carb Recipe

Ingredients:
2 cups oatmeal
500 ml egg whites
1 cup diced sweet potatoes or yam, steamed and cooled
1/2 cup
1% cottage cheese
1/4 cup diced pineapple, well drained
2 scoops Metabolic Drive®(ANY PROTEIN IS GREAT), vanilla
4 tbsp coconut shredded
2 tbsp poppy or chia seeds
1/2" fresh ginger, chopped
Method:
Pour all ingredients into a Vita-Mix or professional-size blender and blend at medium speed until smooth. If the mixture is too runny, add more dry ingredients. If the mixture is too dry, add more egg whites.
Pour over a pre-heated medium high heat non-stick skillet. Cook until bubbles appear, and then flip. Serve with ED Smith Diabetic Syrup.
Nutrition Info per Pancake: 55 calories, 1 gram fat, 7 grams carbs, 5 grams protein

YOU are what YOU eat

Sorry its been so long since the last blog...vacation, that all I have to say. I found some new great healthy eating recipes.

Since we are all human and humans like those yummy foods...that are no no's on non cheat days. It can make every other day quite a challenge. If your goal is a hard body with a fat burning metabolism you can't be feeding it junk food. Good clean food is the way to get the new healthyYou that You are happy and proud to be. The cleaner the food YOU eat the more energy we have, and to help out that "human" side YOU need to trick your brain into thinking YOU are eating somethin naughty. These next few days of recipes will do just that...trick YOU in to eating good!!!

Please comment on the recipes if you try them, we all want to know what you think.

Maple Banana or Pumpkin Spice Protein Bars
High-Carb Recipe
Ingredients:
3 ripe bananas or 1 cup canned pumpkin puree
500 ml egg whites2 whole eggs
2 cups Corn Flakes
2 packets instant oatmeal, maple & brown sugar flavour (or cinnamon & spice flavour)
2 scoops Metabolic Drive®(you can use any protein powder), vanilla
1/4 tsp cinnamon
4 dates or 1/8 cup pecans, chopped
Method:
Preheat oven to 350 degrees. Set chopped dates or pecans aside. Pour egg whites and eggs into Vita-Mix or professional-size blender, followed by Corn Flakes. Let flakes sit in liquid for one or two minutes to soften, then blend for 30 seconds on medium.
Add remaining ingredients (except dates or pecans) and blend for 2-3 minutes or until batter is smooth. If mixture is too thick, add more egg whites. If mixture is too runny, add more protein powder.
Pour into a non-stick or Pam-sprayed 9 x 13" baking tin. Sprinkle chopped dates or pecans over the top, before placing in oven. Cook for 30 minutes or until cooked through the middle. Allow to cool and then cut into 20 bars.

Nutrition Info per Bar: 73 calories, 0.85 grams fat, 12.5 grams carbs, 5.3 grams protein

Mother's Day is this weekend if you don't choose Sunday to be your cheat day, here is a recipe that is somewhat acceptable for those special occasions. I will admit I have not made this yet so let me know what you think!!

Chocolate Mug Cake Ready in 10 minutes • Makes 1 serving
• 4 tbsp oat flour (ground oatmeal)
• 4 tbsp Splenda
• 2 tbsp baking cocoa
• 2 egg whites (3 tbsp liquid egg whites)
• 3 tbsp skim milk
• 3 tbsp baby applesauce (look for the variety with the lowest natural sugar)
• Dash vanilla extract
1. To a large coffee mug add oat flour, Splenda and cocoa and mix well. Add egg whites and mix well.2. Add milk, applesauce and vanilla and mix well until combined. Place mug in microwave and cook for 3 minutes on high. Let cool for a few minutes before serving.

Nutrients per serving:Calories: 190, Total Fats: 4 g, Saturated Fat: 1.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 100 mg, Total Carbohydrates: 33 g, Dietary Fiber: 6 g, Sugars: 10 g, Protein: 12 g, Iron: 3 mg

Full Body Workouts

This is a great workout that can be done with a set of dumbells at home or machines at the gym.

Work-Out #1
Squat 4x15-20
Push Up 4xfailure
Bent-over Row 4x15-20
Shoulder Press 4x15-20
Hammer Curl 4x15-20
Crunch sequence 3x20

Work-Out#2
Bench Press 3x15-20
Incline dumbbell row 3x15-20
Plie Squat 3x15-20
Lateral Raise 3x15-20
Triceps kickbacks 3x15-20
Hyper-extension/Side hyper-extensions 3x15

Work-Out#3
Incline Flye 4x15-20
One-arm row 4x15-20
Bridge 4xfailure(weighted 4x20)
Front Raises 4x15-20
Assisted dips 4x15-20
Hanging leg raises 4x20

**Warm-up: Before Lifting weights warm-up on cardio 10-15 mins

**Cardio after weights training: Pick a new cardio exercise weekly 20-30 mins

**Cardio on off days: Go to a class or do cardio on a machine 45 mins, you may want to alternate machines during workout to prevent boredom

more GOOD stuff

“Oh Baby!” Carrot Cake
Ready in 45 minutes • Makes 16 servings
• Non-fat cooking spray• 1 cup oat flour (ground oatmeal)

½ tsp cinnamon (double up if you love cinnamon!)
• ½ tsp baking soda
• ½ tsp salt
• 1/8 tsp ground nutmeg
• 3 egg whites
• ¾ cup Splenda
• ½ cup fat-free ricotta cheese
• 2 jars carrot baby food
• 1 cup quick-cooking oats
1. Preheat oven to 350°F. Spray an 8x8 pyrex dish with cooking spray.2. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.3. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Fold in the quick-cooking oats and stir until just combined. 4. Pour batter into the dish and spread evenly. Bake 30–35 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces.
Nutrients per serving:Calories: 90, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 85 mg, Total Carbohydrates: 18 g, Dietary Fiber: 1 g, Sugars: 9 g, Protein: 3 g, Iron: 1 mg

This recipe is from Jamie Eason...she is one of my most favorite fitness competitors!!!!