Perfect Protein Pancakes

I thought I’d dedicate a post just to my favorite pancakes of all time. Ok, they’re my favorite ‘healthy’ pancakes that I eat on the regular. I didn’t start making these until after I purchased my Vitamix because I think the machine is what does the recipe justice. (How do I know? Because my previous cuisinart blender was a piece of crap and even my parent’s Ninja blender can’t hold a flame to blending the ingredients just right).

What you need:

  • 3/4 oats (I use quick oats)
  • 3/4 greek yogurt (I use plain 2%)
  • 2 egg whites

Directions:

  1. Add all ingredients into blender* (i use the dry container for my Vitamix). Blend until smooth.
  2. Pour silver dollar sized amounts of batter onto hot, sprayed skillet. Flip when you see the edges starting to look ‘dry’.

Yields: 12-16 mini pancakes

*Note: I will add egg whites first, oats then greek yogurt. If oats are placed in first, it makes it difficult to properly blend and you’ll make a couple attempts of scraping down the sized of the container with a spatula. And then when that happens, the batter will splatter around the container when you turn it back on. 

Once in a while I will add a 1/4 cup fruit into the blender for a pop of color and/or flavor.

And unless we are somehow out of it (OH THE HORROR) I always top my pancakes with Canadian maple syrup. Noms.

What are you favorite pancakes?

Love my Mondays!

Scary, but I’m really starting to love my Mondays. I’ll wait for you to finish gasping before I explain why.

Done yet?

K good.

Actually, I’ll let you wait a but before I explain. Just need to recap Sunday first.

Breakfast started with an English muffin topped with leftover guac and scrambled eggs. Pretty dang delish and tons of protein. Helps with the hangover, too. Ok, I’m not sure if that’s proven, but it is in my case.

After breakfast and oodles of coffee was consumed, Tyler suggested we head to Bowmont park for a walk. (Note: It was really my idea, but using the power of suggestion and persuasion, I made Tyler think it was his idea..this is how successful relationships work, people.)

And of course, the youngin’ found her way into the water. I’m pretty sure Tyler almost took a dunk. She was not behaving on the leash AT ALL. There were tons of people out with their dogs and she was just overwhelmed. Lots of whining and half-woofs and scampering.

I managed to take a shot of the river while we crossed one of the bridges. I just thought it was so pretty that you can see the mountains in the background. Look harder, they’re there. (Ooooh correct grammar on their, there and they’re. Jen for the win)

Of course, since it was Sunday, I had to make some sweet treat once we got home. BUT, I decided to make it a healthy sweet treat. For the sake of my thighs. And hips. (Oh god, my hips. Cringe)

Here’s what I suggest: If you want something sweet and indulgent, go ahead and make the full fat version. Honestly, it’ll satisfy the craving. But, if you just want something to satisfy your sweet tooth without overdoing it, try this recipe (I came up with it myself!!!)

Protein Brownies

  • 3/4 c unbleached flour
  • 1/4 c cocoa
  • 1/4 chocolate protein powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 2 tbsp butter
  • 2/3 c sugar
  • 1 egg
  • 1/4 c applesauce
  • 1 tsp vanilla
  • 1/2 c nonfat plain greek yogurt
  • 1/2 c semi-sweet chocolate chips

Directions

1. Preheat the oven to 350 degrees. Line an 8×8 baking dish with foil and spray with nonstick cooking spray.

2. In one bowl, combine flour, cocoa, protein powder, salt and baking powder.

3. In another bowl combine softened butter and sugar. Once completely mixed, add in egg, applesauce and vanilla.

4. Add flour mixture to egg mixture. Then add the yogurt until fully incorporated. Stir in chocolate chips

5. With a spatula, spread the batter in the prepared pan. Bake for 25 minutes. Let cool completely before removing from dish and serving.

If you try this recipe out, let me know what you think! (I didn’t tell Tyler they were healthified and I caught him going to the kitchen a few time for a brownie!

The sun was still out after I finished baking, so I decided to take advantage. I mean, who knows- it might snow again.

And I got started on another book

I forgot about the whole sun thing, and now sport a terrible sock and capri tan line. G-ross.

Once dinner rolled around…I was craving veggies. And veggies we did eat.

Grilled carrots, mushies and onions and Frank’s RedHot Chicken. To grill the veggies, I slathered them in olive oil, s&p, wrapped them in foil and tossed ’em on the grill. The carrots look burnt, but that’s actually where they carmelized and were really sweet! All in all, good dinner.

Sunday night’s workout was a quick 20 minutes of cardio/strength intervals. It consisted of:

  • Jump squats
  • Leg lifts
  • Pushups
  • Jump rope
  • Sit ups
  • Squats
  • Mountain Climbers
  • Stability Ball hip raises
  • Jacks

Ok, now I can tell you why I love Mondays. Well, for starters- it’s the first workout post-weekend. For some reason, I always have tons of energy. And I can really just get a fresh start.

Pre-workout, I tried out some of this stuff

Razor Blast Powder 8 in Triple Berry. I was nervous to take it because I haven’t yet tried it, and I didn’t know how my body would react to it.

WELL.

Holy balls, did it work. I walked to the gym at 7:30 this morning and absolutely killed my workout. What workout did I do? Glad you asked:

10 minute warmup (I did HIIT on the spin bike)
Round 1 (Do 2x before moving to next round)
Reverse lunge with fly (12 reps w/8lb weights)
Jump Squats (10)
Plank Hold (60 sec)
Round 2 (Do 2x before moving to next round)
Plie squat w/lateral raise (12 reps w/8lb weights)
Mountain Climbers (10)
Plank Hold (60 sec)
Round 3 (Do 2x before moving to next round)
Bicep curl w/overhead press (12 reps w/12lb weights)
Weighted side lunges (10 each side)
Round 4 (Do 2x before moving to next round)
Stablilty ball lower back extensions (12)
Stability ball roll out (10)
Round 5 (Do 2x before moving to next round)
10 double hop jumps
4 pushups
Round 6 (Do 2x before moving to next round)
Weighted Russian twist (10 each side)
V-ups (4 with hold at the top)
50 jacks
Round 7
Fire Hydrant (10 each leg)
Crossover mountain climbers (10)
Fire Hydrant with toe kick (10 each leg)
Crossover Mountain Climbers (10)
10 min Cardio (I did HIIT on the elliptical)

Fuel (otherwise known as breakfast) after this workout was a bowl of eggwhite oats. Delish

I combined oats, an egg white, almond milk and water with a scoop of pumpkin and 1 tbsp of chia seeds. 2 minutes in the microwave and topped it with almond butter.

YES. ALMOND BUTTER. Finally, after three weeks sans any nut butter, I finally have to jars of this nutty goodness!

Happy happy happy Jen. 🙂

Off to take advantage of this lovely day and take my terror of a dog on the trails!

Busy bee.. And a great workout!

Unlike Garfield, I am loving this Monday

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I made a To Do list for myself (and one for Tyler, haha) and the first thing on my list was a workout. Here’s what it looked like:

10 minute HIIT elliptical warm up

10 left leg front lunges
10 right leg front lunges
10 squats
10 plié squats
(these ate all done holding 10 pound weights. Do this 4x through)

2 minute jump rope

10 bicep curls
10 tricep extensions
10 hammer curls
10 tricep extensions
(again, 10 pound weights and done 4x through)

2 minute jump rope

Donkey kick series left leg
(10 kickbacks, 10 top taps, 10 crossover kickbacks, 10 wide toe taps)
10 froggers
Donkey kick series right leg
10 froggers

2 minute jumping jacks

10 leg lifts
10 crunches
(4x through)

10 skiers
10 mountain climbers
(4x through)

Plank series
(30 seconds each side and 60 in the middle)

20 minute cycle HIIT

Done!

Breakfast was a chocolate strawberry protein bowl. I mixed chocolate protein powder, fresh strawberries, almond milk and ice in the blender and topped with a cup of Honey Nut Cheerios

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Now onto that pot of coffee….

Lots more to do today! I was going to cross ‘walk with Layla’ off my list next, but she seems to be oh-so-comfortably sleeping. And by comfortable I mean holy crap that looks painful.

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Protein muffins…and stuff

Hidy ho, Winslow! (or whatever your name is)

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Before I start, lemme just show you my bangin’ word on Words with Friends (sorry Steph! 😉 )

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BOOM. 102 points.

Bfast this morning was a batch of chocolate strawberry protein muffins. I got the idea from meals & moves. I substituted vanilla protein powder for chocolate, used all plain nonfat Greek yogurt and strawberries instead of peaches. They turned out pretty good!

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That’s my fancy schmancy collage of muffins. Mmm. A couple of those, a pot of coffee, and a gallon of water and I’m good to go for the day!

I’ve already used the three products that I bought from The Body Shop yesterday and I love each one of them.

First, I got coconut body butter.

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I now smell like Hawaii and that makes me happy.

Second, perfume.

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It’s a musk, which I never go for, but this one I loved. I now smell like a lady instead of a girl who just walked through the Pink section of Victoria’s Secret.

Last, a face wash.

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I was hesitant to buy it because I have been a Neutrogena girl since age 0, but this one exfoliates and leaves my face with a nice, soft glow. I highly recommend!

It is a little rainy here, but I am manning up and taking the pup for a walk. Perhaps a good workout will come to me while we’re out!

10 things

Just a few things to note for today:

1) strawberry-chocolate protein shake

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Check.

2) I went shopping this morning. I left the dog at home like this

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While I went to go get all this

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One of the purchases were these puppies

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3) This is my next read

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4) my workout last night was 30 minutes of HIIT on the elliptical, followed by 10 minutes of abs on the stability ball and another 10 of HIIT on the spin bike (this was done after the 100 burpees 😉

5) New favorite show to watch with Tyler?

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I honestly can’t stop laughing when I watch it.

6) coffee. Coffee coffee coffee.

7) let’s get back to the shopping trip. The sales associate as The Body Shop is really good at her job. I walked out with new perfume, a face scrub and some body butter. Whoops.

8) Banana Republic outlet. Not too threatening on the weekend when there are too many people in the store and you give up on trying to get a fitting room. But on the weekday? Deadly. Thank god for my awesome willpower. Wish it would work against chocolate.

9) new song downloaded today

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10) I am procrastinating going to the gym by taking Layla for a walk. I think it’s proactive. Put off exercising with more exercising.

Fill in the following:
1) my dinner tonight is ______________
2) my current favorite song is ___________
3) my least favorite exercise is ____________

Whoop there it is.