A Plan for the Perfect Pancake

One of my favorite breakfast items is the pancake, no doubt.  I am always hunting for the perfect pancake recipe, or skillet in that matter I cannot burn them on.  I recently met up with a friend of mine who passed along her favorite pancake recipe that is yummy and healthy.  I will discuss that in a second.. but I first wanted to talk about pancakes in general. 

If there is one item that does not upset my stomach before a run or workout.. it is the pancake.  The pancake does not require you to stuff your face, because just one of them has great deal of calories and energy to get you on your way.  For a runner, the pancake is fulfilling and can be made with nuts, berries, bananas and the list goes on.  The pancake also sits well in your stomach for a long run. 
Runners World (October 2012 ) magazine put together a GREAT article by Ted Spiker on pancakes that I kept.  The Runners World contributing Chef Pam Anderson and author of Cook Without a Book: Meatless Meals put together a few various spins on the buttermilk stack! Here is one of my favorite: 

The Stomach Soother:
Mix Fresh Apricot and fresh ginger into batter; top pancakes with honey.  Fiber from apricots, slow digesting honey, and ginger can help calm an upset stomach (via Runnerworld 2012)

Okay...Here is my friends spin on her Banana Cinnamon Pancakes:

My friend recommends to cook them in coconut oil and top with fresh fruit and maple syrup. 
Ingredients:
1/2 cup ripe banana, mashed (about 1 banana)
2 eggs
1 tablespoon almond butter
1 tablespoon maple syrup (optional)
1 tablespoon canned coconut milk (I cut the calories and added coconut milk from carton from Sprouts)
1 teaspoon vanilla extract
1/2 cup almond flour
2 tablespoon coconut flour
1 1/2 teaspoon ground cinnamon
1/4 teaspoon sea salt
1/4 teaspoon baking soda

Instructions: Heat griddle or non-stick skillet over medium heat. In a large bowl add banana, eggs, almond butter, maple syrup, coconut milk, and vanilla and using a hand mixer combine the ingredients until smooth and blended.
Add almond flour, coconut flour, cinnamon, salt and baking soda to the wet ingredients and mix again with hand mixer until everything is incorporated. Melt a little coconut oil on the heated skillet. Then add about 1/4 cup to about 1/3 cup batter to the skillet to make a pancake size circle. Allow the pancakes to cook on one side for 3 to 4 minutes. You do not want to flip the pancakes too soon or they will break apart. (I did this twice hahahaha :-)  So allow them to cook on one side until golden. Then carefully, using a spatula, flip the pancake over to cook on other side.
Continue with remaining batter. And AGAIN, these will need to cook on the skillet longer than traditional pancakes so be patient.    Also, keep the heat on medium to avoid them from burning (I may have burned my first batch!)
Top with topping of choice and enjoy! Makes about 4 to 5 pancakes

If you cook pancakes often... suggest to invest in a stove top griddle.  If your pan smokes during pre-heating or in between batches (mine does), then remove it from burner until it subsides.  Keep in mind the batter should pour in smoothly, whisk in water (a tsp at a time).

Good Luck... and let me know what you think!! 

Mad Hungry

Photo courtesy of Everydayfoodblog.com

I recently purchased this cookbook for a friend of mine with two boys.  Not only is my friend a great cook.. but he is a working parent like most parents these days with a house full of picky eaters.  Growing up in the Midwest my family sat down together for almost every meal. While my mother, grandmothers (and aunts) were some of the best cooks in the country according to my friends.  A home cooked meal in my eyes is healthier, safer and provides more satisfaction for everyone.  When I purchased this book I thumbed through the recipes and also read the introduction provided by the author.  I absolutely fell in love with this concept of incorporating home cooked meals back into the household and including your sons with the meal planning.  I agree 100% with the author Lucinda Scala Quinn, that a man who knows how to cook is more self-sufficient, better roommate, boyfriend, father and son. 

This cookbook happens to be one of my favorite, and I ended up purchasing the book for myself and love every single recipe in the book.  The old fashion pancake recipe will get everyone out of bed in the morning and sitting at the kitchen table with you.  If you have a household of picky eaters, I urge you to pick up this book and take a peek at some of the recipes in this book and incorporate them into your weekly menu.  I actually just made the cold sesame noodles today and cut the recipe in half for myself.  I almost consumed it all.... no lie.  Another dirty deed of a dietitian :-)

Happy Cooking...and bring back the dinner table!

photo courtesy of learnnc.org

Tested Weight Loss Tips that may.. or may not work.

I recently read in the January/February 2013 (yes I know.. I read old magazines) Cooking Light magazine about a few people who reported their top 6 tips for weight loss success and keeping it off.  I actually think of few of these are quite true.... I will let you be the judge.

1.  "I eat breakfast like a king, lunch like a prince, and dinner like a pauper."

2.  "I have lost almost 146 pounds, and the biggest thing I have learned is to ignore everyone and do what works best for me.  I didn't cut anything out, but I portion control everything.  I drink water and exercise 6 days a week."

3.  "Measure portions. They are always smaller than you think, and it does make a huge difference".

4.  "Make sure your plates are small!!, I swear smaller plates work."


5.  "I just read that this one model eats her meals in the nude because it discourages overeating." 


6.   "Brush and floss after you eat.  I really cuts down on snacking." 

Wake Up and Give Thanks....

Stay Home...

I have started to eat more at home for several reasons... 1.  Save money  2.  I can control the calories in the food I eat.  3.  I know for a fact that the food I prepare is made in a sanitary kitchen, and my ingredients are fresh.. and have not been cross-contaminated x 10, or dropped on the floor.  4.  I will feel better after eating.. and not experience GI disturbances which can accompany fast food

5.  Avoid temptation of unhealthy foods.. and EAT AT HOME. 

Living Lean

I just ordered this book.... Can hardly wait to read it.  Since I have moved to one of the leanest States in the nation which boasts one of the lowest obesity rates in America, I am intrigued to find out; who, what, when, where and why this State remains so healthy.   The book looks at clues and research on thousand of successful weight loss "losers" and how they maintained their loss.  This book claims that you will be able to fix your metabolism and drop up to 20 pounds in 8 weeks on the "Colorado Diet".  

Check back with my full report and review of this book!!  

Also check back to see if I have lost any inches :-)

Going Old School....

Remember this workout?


Yep.. I have been working out to Denise Austin's old fitness videos which are still being played on the Altitude channel.   One thing I like about these old videos.. is that they were usually 30 minutes or less and you still sweat and feel like you had a workout.  Denise Austin claims she merely works out for only 30 minutes a day as well and takes careful consideration in her diet.  I also like to follow Denise on Facebook, as she is such an inspiration for all of us to get fit.. and stay fit at any age.   She just came out with a new book which I plan to order and order. 















Another work-out DVD I love to work-out to is this...


Billy Blanks is my favorite... as his videos are short and sweet as well.. and you still find yourself tired at the end. 

I have essentially turned my living room into an aerobics studio during these cold months ahead..



By the way.. this is NOT me.. but I look like this in my living room

So what are your favorite work-out DVD's??