Apple Cinnamon Protien Pancakes

Apple Cinnamon Protein pancakes

These pancakes are topped with warm, cinnamon-spiced apple slices, so you won’t feel the need to drown your pancakes in syrup. Its small tweaks like these that can allow you to enjoy pancakes more often than just once in a blue moon. Ingredients:

Nonstick cooking spray

1 medium apple, peeled, sliced

¾ tsp. ground cinnamon, divided use

4 large egg whites (½ cup)

½ cup unsweetened applesauce

¼ cup unsweetened almond milk

1 scoop whey protein powder, vanilla flavor (or Beachbody Base Shake)

¼ cup old-fashioned rolled oats

2 Tbsp. coconut flour

½ tsp. baking powder

½ tsp. ground ginger

1 dash ground nutmeg

Preparation:

1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.

2. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.

3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.

4. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.

5. Add applesauce mixture to oat mixture; mix until just blended.

6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.

7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.

1/2 yellow 1/2 red 1purple

A Sunday well spent

Happy Sunday, what are you all doing today? I am getting myself ready for a very busy week. As much as I would love a lazy Sunday if I do not take advantage of every minute of today my week will be a mess. I won't have meals planned for my busy mornings and instead I will have to use that time to squeeze in a workout and then possibly ruin it by eating poorly for lack of planning or worse..skip my workout. So I am cooking my oatmeal for the whole week today.
If I don't get all the items I need for my salads and snacks and pre plan my dinners with an alternative in mind I will ruin what could be a busy week run smoothly. So if you have the time today carve out a couple of hours to set yourself up for success for the coming week. If you can write out on paper your day and schedule out your days, and schedule what you can. Like workouts, mediation, prayer time, write down what your meals are going to be for each day. Know what time your workouts are going to be and have a back up plan if something goes wrong.
Throw some emergency snacks in your bag or in your desk. If you workout at the gym throw an extra workout bag in your trunk so you don't have any excuses. If you workout at home, decide what time your getting up to do it. Lay your clothes out the night before and for God's sake GO TO BED at a decent hour. That one discipline can truly set the tone for an entire week. You can dvr "POWER" and watch it tomorrow. It's not going anywhere. Discipline is doing the things you don't want to do but you know if you do it will change your life... one step, one decision at a time. Have a wonderful productive Sunday <3

Pumpkin Spice Shakeology Latte

THIRSTY THURSDAAAYYYYY!!!!!

Because all of the coffee shops have started serving them. I may as well give you one that is healthier and won't expand your waistline! Because you know I am all about the healthy treats So let's do it;
PUMPKIN SPICE SHAKEOLOGY LATTE :o NOW SAY WHAT NOW!!! YUUUUUPPPP!!! :D
Hahahaa!!
Ingredients:
1 cup water
1 scoop Chocolate or Vanilla Shakeology
½ cup pumpkin puree
¼ tsp. pumpkin pie spice
1 tsp. honey and or a little stevia
1/2 cup of cooled coffee (or more if you want)
1/2 cup of almond milk or less (adjust to your liking)
1/2 tsp of vanilla extract
1 cup ice

Preparation:
1. Blend until smooth. For a thicker shake, add more ice.

Workout Wednesday

Try this on for size, start with a 5 minute warm up or walking or biking then move into this workout and repeat at least once. preferably twice Enjoy,

 

Having a busy week? How about a no cook meal plan

This weekend has been a little busy with school being back in. I had quite a bit of homework to get done for myself, not to mention having to get my daughter ready for the upcoming school week too. So of course today I tried to get some rest in between all of the other things I had to do so it was a great weekend to come up with a quick no cook meal plan for the upcoming weeks lunches. I hope you find it helpful. Of course they are all 21 Day Fix approved :)


Monday and Wednesday;

 Tuna and White Bean Salad made with 1 cup lettuce, ½ cup red bell pepper, ½ cup cucumber, 1 green onion, parsley to taste, one 4 oz. can tuna packed in water, ½ cup white beans, 2 tsp. olive oil, 2 tsp. balsamic vinegar. (2 Green, 1 Red, 1 Yellow, 2 tsp.)


Tuesday and Thurdsday: 

Greek Chicken Salad made with 3 oz. rotisserie chicken breast, ½ cup cucumber, ½ cup cherry tomatoes, 1 cup romaine lettuce, 1 oz. crumbled feta, 5 kalamata olives, and dressed with fresh lemon juice.  (2 Green, 1 Red, ½ Orange, 1 Blue)

Friday;

 Shrimp and Veggie Rice Bowl made with ½ cup broccoli (chopped into ½-inch pieces), ½ cup snow peas or green beans (chopped into ½-inch pieces), ½ cup brown rice, ½ green onion (chopped), ½ Fresno chili (sliced), 4 oz. cooked shrimp, 2 tsp. sesame oil, and 1 tsp. rice vinegar. Instructions for heating: cover with a wet paper towel and heat in a microwave for two minutes. (1 Red, 2 Green, 1 Yellow, 2 tsp.)

Longevity

Happy Saturday morning, yet another week coming to a close. It all seems to be going by so fast. I was just thinking this morning I will be 41 soon and the thought of that makes me cringe because I do not like getting older. As a matter of fact I went through a phase where I refused to acknowledge my birthdays and then I started to embrace it because of how I was losing weight and feeling about myself but I think that I am back to hating them again.

  So I have decided to use this inevitable aging process as my fuel. That is what got me started in health and fitness in the first place. If I can look like this at 40 what could proper nutrition and exercise continue to do for me as I age. So I skip a meal out with the hubs or friends here and there. I go to bed a bit earlier than most folks. I spend a little more on all natural, hormone and antibiotic free meats for this reason. I pay a little more for my shakes because of what is and isn't in them. I pay a little more for organic fruits and veggies because of what's not sprayed on them. I take the money that I would spend on weaves, expensive shoes and handbags and I reinvest in the body that I hope will sustain me as my cells naturally degenerate. I do all of this because it is scientifically proven that we can slow the process of aging. We now have the science, technology and knowledge to live longer than man has ever lived before, so I invest in that. Now don't get me wrong, I still buy nice things and I still pay way to much on my hair, but I hold my health at the top of that priority list. There is no price that can be put on my desire to live the longest, healthiest life possible, there is no price for longevity, not for me. 

Anyways, have a wonderful Saturday and remember every choice you make today determines your value in your longevity. They don't all have to be good but most of them should be.

Bothered

Something I heard over a week ago was on my mind this morning and really bothered me. I woke up with it on my mind and I keep hearing this phrase over and over again "If you are still at the same weight, then we have a problem"...UGH!!! that was like a slap in the face, I keep going back and forth with my weight and I really need to change that. I will do a program and then stop eating right and allow life to get in the way and vacations to compound on top of that until it is completely out of control and I am undoing all of my hard work. What is it about human nature that keeps us going back to old bad habits even after we see the results of change?

I know for a fact that I want to stop this behavior and get to my goal weight already. I know the programs work because I have seen the results. I have learned what do to every day to continue to see results but for some reason I regress over and over again. I have got to change that, I have got to hunker down this fall and winter and get it together. I know engaging in my groups help because it holds me accountable. I know setting goals, one at a time helps because it gives me something to shoot for and a game plan. I know that I can do this because I have seen my potential I just have to dig deep. I just have to find my stride as they say. So where I am going to start is writing that phrase that has bothered me so much on my bathroom mirror so I can see it and repeat it everyday and remember how it made me feel. It bothers me, it makes me feel like she is talking about me. It's like a gut punch you know?!?! Then I will be grabbing Country heat and picking up where I left off and finishing it. Then moving right into the next program and the same thing for October, November and December with the goal being,  finally reaching my summer body this winter... Isn't that what they say...that "summer bodies are made in the winter"? Operation Summer body in full effect.