HIGH protein, LOW carb pancakes!!!

Get your day started right with some protein!!! It keeps you fuller longer and gives you the energy you need to burn calories all day! These pancakes are YUMMY and easy to make and all you need is about 5 minutes!

• 1/4 cup egg whites
• 1 scoop vanilla protein powder (organic rice protein or whey)- visit your local nutrition store, wholefoods, or Trader Joe's
• 1/2 banana (mashed)
• 1 tsp cinnamon
• 1 tbs flaxseed
• Add a handful of fresh or frozen blueberries after the above ingredients are mixed together.

Pour into a pan that has been sprayed with olive oil cooking spray- heat on medium. Cook one side until you see the little bubbles… just like cooking any pancake! Flip over (careful!) and cook on the other size until the middle is done (peek inside with a fork).

Top with two sliced strawberries and optional powdered stevia. ENJOY your protein pancakes! :) If you need more carbohydrates, you may add 1-tbs agave or organic maple syrup on top.

HAPPY FITNESS & NUTRITION

recipe thanks to toneitup.com

Breakfast made quick & easy!

Breakfast is SO important. Too many people skip it thinking they'll be fine on coffee until lunch... WRONG! Studies have linked healthy breakfasts with less chronic disease, increased longevity and better health. Starting your day with a healthy, high-protein breakfast boosts your metabolism, heightens your awareness, and fuels you for your day. If you think about it, when you wake up you're body has not been fed for 8-10 hours (depending on when you ate dinner). That is a long time for us to not have food. Waiting any longer a.k.a, lunch, is depriving your body of essential nutrients it needs to get things done.

I am not a cook by any means, but I do love a veggie omelette made with egg whites or egg beaters first thing in the morning. Many people do not have time to slice veggies in the morning so what I did was really easy and very quick! I found this prepackaged veggie tray at Kroger's which was perfect! After I got what I needed for my omelette I just stored the rest in tupperware for tomorrow! I added a little fat free cheese, made some veggie bacon and had a high protein packed breakfast quick & easy!

Challenge yourself to make breakfast a priority. You can buy pre-packed veggies or prep them the night before, so you have no excuse not to make this yummy meal. You can also add some turkey sausage, turkey or veggie bacon, chicken, or anything you like that you have time for!

ENJOY & HAPPY FITNESS!!!!

Staying healthy when injured

It is hard to lose weight or stay fit IN GENERAL, but much less when you have an injury! Injuries happen to the best of us; including me, this past week playing indoor soccer! BUMMER!

It is easy to get discouraged and feel like all your weight loss/fitness efforts are wasted, but never fear! There are certain things you can do to maintain your weight or even lose some weight while recovering!

1. RESTRUCTURE your plan until you get back on your feet:

-Refocus your mindset by acknowledging that you are injured, and that sometimes you have to take a detour, but it doesn't mean it's the end of the road.

-Plan ahead! Prep meals ahead of time for work, school, etc, so you are not tempted by the "quick & easy" foods (a.k.a. Fast Food).

2. TWEAK your diet:

-If you are on a LOW anything (carb, calorie, fat, etc) diet, let your Dr. know - you might not be getting the proper nutrients to heal.

-Consider a multi-vitamin if you are allowed to cut back on your calories. Again, check with your Dr. to determine which vitamin is best for you.

-Stick with the Primal foods for natural antioxidants & ample amount of protein, carbohydrates, and fat: meat/fish, fruit/vegetables, nuts/seeds.

3. DO what you can without furthering your injury or preventing recovery:

-Get some kind of cardiovascular training (unless you are completely out of commission). For example, if your lower body is injured, amp up your upper body routine with weights, resistance bands, or machines; and vise versa for upper body injuries.

-Consult with your doctor about a swimming routine. A lot of injuries are conducive to swimming, and in many cases swimming actually promotes healing and recovery.

No one wants to be injured, no one wants to get off track, BUT taking a break and letting your body heal is essential. It doesn't mean you have to fall off the bandwagon completely, but maybe just hang on with your leg instead of your arm ;)

HEAL FAST FIT ONES!