♥Pink Power Protein Pancakes ♥

Pink power protein pancakes!

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"Use one scoop of whey protein..."

The scoop factor... So there seems to be  no standard of "scoop" out there.  This can be frustrating,  I know. But I will be making a conscious effort to make sure I let you know how much my scoop is. Then there's the liquid to add, that's not always standard either. Because every powder is different it reacts to liquid differently. So always start at the suggested amount and go from there. No matter what recipe you are using there's always a bit of a learning curve. There will be a few batches that are just down right wrong. But with practice you will get the right consistency for your protein powder. Then you will go use a different powder, and mess it up. It just happens. 

So the second holidays are over, we jump right into Valentines *groan*. But, I am a lover and a Fighter... so I couldn't resist the epic cheesiness of Pink Pancakes! Why not. You love yourself right? You love your body right? You want to treat it right.... right? 
Well regardless of your answers, they're strawberry, relax. 

 3 TBS coconut flour
1/4 tsp baking powder
1 scoop of strawberry whey protein (mine measures approx. 1/4 cup, and 1 Tbs)
3 egg whites
1/4 cup unsweetened almond milk (or to pour able consistency)

Heat pan, or skillet, with oil. Healthy choice: coconut oil, or coconut oil or olive oil spray. Bring down heat to medium. Cook first side until it starts to bubble (about 2 minutes), or you can lift it to flip, and lightly brown. Other side will take less than 2 minutes. 
 This made me about 3 pancakes, none were same size... because that's how I roll. 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 233
% Daily Value *
Total Fat 4 g	6 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 976 mg	41 %
Potassium 257 mg	7 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 8 g	32 %
Sugars 3 g
Protein 32 g	64 %
Vitamin A	3 %
Vitamin C	0 %
Calcium	21 %
Iron	16 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

No excuses, No worries, Have a cookie!

Good morning cookie.

Prep for this bad boy is one bowl, and a masher. In the morning we have 30 minutes to get toddlers and a husband out the door.  This is do-able. This is simple. This is also nothing new.

It is more of the reminder that you need to eat your breakfast with in 4 hours of waking. 

Sure you can do some fasted cardio. But you STILL need to eat breakfast. 

(Saving fasted cardio for another day.)

Skipping breakfast you'll just be screwing yourself later. It can lead to over eating later, and that will make you gain weight. Why not have the largest meal that will help you concentrate, that will give you energy, and that you have all day to burn off? Research confirms that dieters who skip breakfast tend to gain weight over time (Neumark-Sztainer et al. 2006).                     

                                                                                                                                 

My nutritionally substantial dash and go breakfast: Cookies! 

Having something with the name COOKIE and tastes like a COOKIE for breakfast is a good thing. You will be less likely to indulge on sweets later.

Try a "cookie" that contains s few simple ingredients like Banana, oats, and peanut butter. 

Then add raisins, nuts, and a few chocolate chips!

This mix below is 137 calories per cookie. Eat 2 or 3 (for home or on the go) with your choice of healthy beverage. Or one with some eggs or fruit (eating at home), but still substantial!

1 cookie alone won't cut it you really want to aim for 1/4 to 1/3 of your calories eaten in the morning.

Oven:350

Bake:15 min

2 VERY ripe bananas

1.5 cups oat meal ( Old Fashioned) 

1/3 cup peanut butter (Natural, organic)

1/4 cup raisins

1/4 cup Jumbo chips (jumbo worked out to put 3-4 chips on each cookie)

*cinnamon

*Stevia 

* to taste

I've been cheating on Instagram

What can I say blog, I have been cheating on you with Instagram. And I loved every minute,  it's just  faster for my fast paced life. I have just had no time. Still a SAHM, a gym rat, and boxer. But now add Health & Sports Nutrition, and Personal Trainer.

I have been hitting boys again.... (#sorrynotsorry).

And chilling with my gains...

Eating good, watching a lot of boxing...

I did manage to get dry clothes on....

And then this happened ...

And I am wet again! This day I gave out three black eyes. Umm.. go me.

 Sparring Fridays and Saturdays get dangerous. *Giggle*

Which brings me back to here. Chilling with my gains. I love power lifting, look at those thighs! 

Thigh day Fridays!

So there's a quick update in pictures.

 Next up; I will be sharing some Instagram hits to help you hit your Macros!

 What you thought I was going to make a boxing pun there? 

Nah, I just roll with the punches.