Power Pancakes
January 24, 2012
With my schedule not quite my own lately, I have had to create a few more “on-the-go” meals that I can eat easily and in between feedings with my newborn. This is one recipe that I have played with different ingredients and this was the final outcome.
I chose to include protein, antioxidants, fiber, and keep it a low carb meal/snack too! Here it is . . .
Power Pancakes
1/2 oatmeal
1 cup eggwhites pasturized
1/2 gluten free pancake mix
3 tablespoons wheat germ
1/4 walnuts
1/4 teaspoon vanilla
1 tablespoon agave nectar
dash of cinnamon
dash of nutmeg
Mix all ingredients together until completely blended. Then cook in pan like a regular pancake.
To add more antioxidants you can add two or three blueberries, strawberries, raspberries to each pancake.
These will make enough for about two servings!! I like to make even more and then you can keep them in the refrigerator and eat as a snack on the go. I sometimes add peanut butter on them for the afternoon snack, agave, or organic maple syrup. Enjoy this healthy guilt free snack.
Bon Apetite!
Pumpkin Yogurt – A Seasonal Favorite
November 14, 2011
This is one of my favorite Fall/Winter seasonal recipes. It is simple to make a big batch or just a single serving size for on the go. This is easy to eat on the go, so there are no excuses why you can’t start the day out with a healthy breakfast that is stocked full of protein, fiber, and flavor. Here is the short video of how to prepare this tasty treat.
Click here to watch Laura Mak presents Pumpkin Yogurt Delight
I love to use Fage greek yogurt as a base,because this brand has the highest amount of protein and lowest amount of carbohydrates. You will ingest 18 grams of protein in just the 6 oz serving, along with only 100 calories, and just 7g rams of carbohydrates. That is an excellent base for a breakfast.
See how to make the tasty Pumpkin yogurt. (Kids will love this one too!!)
6oz Fage Greek Yogurt, plain
2Tbls Organic Canned Pumpkin Mix
1Tbl wheat germ
1 Tbl Ground Flax Seed
1Dash Cinnamon
1 Dash Nutmeg
1-2 Tbl Agave (optional)
Blend all ingredients thoroughly by mixing for 2 minutes.
There you have it, a healthy, tasty, and easy to eat on the go breakfast or midday snack that will give you a complete serving of protein, fiber, and a low carbohydrate alternative.
**If you are looking for more healthy nutrition options please check out my online training programs or online nutrition. I have the perfect nutrition program to meet your specific needs and all programs are customized with your goals in mind.
For more training and exercise routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!!
Hearty Chicken Soup Plus
November 7, 2011
Because I had so many people request the recipe from facebook, I decided to share one of my favorite fall/winter recipes, a hearty chicken soup.
Now, there are several optional ingredients and a few staple ingredients that I use every time. A good soup can begin with either chicken stock or vegetable stock. I typically like the brands you can get in the card board box either Emerils, Imagine Creations Organics, or Pacific Natural Foods Organic. You can find these at both Trader Joe’s or Wholefoods, two of my favorite grocery shopping stores.
Add a variety of cut veggies such as carrots, celery, broccoli, snap peas, and I even added seaweed this time. It was a special seaweed from my accupuncturist, but I have used Nori seaweed. Just break it into bite sized pieces before you place it in the soup.
Hearty Chicken Soup
1 rotisserie chicken breast
1 box of chicken broth or vegetable broth
1c of chopped celery
1c chopped carrots
1c brown rice
2-4 pieces of Nori Seaweed (optional but tasty)
Season the soup with pepper to taste. You can even add an Italian blended herb seasoning for a slightly different taste.
Let simmer together for about 10-15 minutes on a medium low temperature. Increase the temperature for two minutes just before serving.
Enjoy this hearty and healthy chicken soup plus much more!
**If you are looking for more healthy nutrition options please check out my online training programs or online nutrition. I have the perfect nutrition program to meet your specific needs and all programs are customized with your goals in mind.
For more training and exercise routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!!
November Diabetes Awareness Month
November 7, 2011
Exercise added to nutrition can minus type two diabetes, and result in healthy living altogether. Now that is a formula worth figuring out! Not only can this type of disease be prevented, but also can be eliminated. The month of November is Diabetes Awareness Month so I have found some interesting information to share with you regarding two types of diabetes.
Diabetes is a growing epidemic in the US, not only for men, but women as well. One of the most common and growing types of diabetes is Type two, which is mostly affected by nutrition and exercise. The positive part about this type of diabetes is it is controllable. Although one may not feel sick or different after they are diagnosed, it is important to monitor and take some active measures. Type two diabetes occurs because the body has trouble producing insulin, which is used to convert glucose (food sugars) into energy. If the body does not produce this, then the glucose is not broken down in the body and this result what becomes harmful.
In a recent study by Newcastle University in the United Kingdom, they had diabetic subjects on a restrictive eight week caloric diet. The doctors monitored their 600 calorie a day or less diet. As a result there was a 100% reversal rate of the diabetes after the eight weeks! In addition 64% kept a total elimination of the diabetes for three months or more afterwards. The research is wonderfully optimistic that the control of diet can truly reverse diabetes under the care of your physician. You can watch more about this study in my short prepared video blog. Click below to watch.
Diabetes Awareness Month and Healthy Facts Video
Another type of diabetes that is gaining more interest is one that presents difficulty for women. This is more specialized because the disease can affect both mothers and their unborn children. Diabetes can cause troubles during pregnancy such as a miscarriage or a baby born with birth defects. Women with diabetes are also more likely to have a heart attack, and at a younger age, than women without diabetes.
For women who do not currently have diabetes, pregnancy brings the risk of gestational diabetes. Now most doctors do a test about week 28 to look for this type of diabetes. It can affect approximately 18 percent of all pregnancies, and even higher possibilities for those carrying multiples, but disappears when a pregnancy is over. Unfortunately women who have had gestational diabetes or have given birth to a baby weighing more than 9 pounds are at an increased risk for developing type two diabetes later in life. Again, like type two diabetes, this can be monitored by nutritional intake with a combination of moderate exercise.
Research has once again shown more benefits of diet and exercise and how it can certainly impact not only the quality of life but also the quantity. Keep moving and making healthy food choices along the way.
**If you are looking for more healthy nutrition options please check out my online training programs or online nutrition. I have the perfect nutrition program to meet your specific needs and all programs are customized with your goals in mind.
For more training and exercise routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!!
The Top 5 Healthy Fish
November 5, 2011
One fish two fish, good fish bad fish, there are so many options, but are they all healthy and nutritious options? Fish is such a good source for protein in the diet, but unfortunately our oceans have become so depleted of wild fish stocks, and so polluted with a variety of contaminants, that our options of healthy fish have been changing. It can be so difficult to determine which fish is both nutritious and sustainable that it drive you a bit bonkers. Safe fish lists can change annually as stocks rebound or get depleted every few years, although there are some fish that, no matter what, you can always decline. According to research by the nonprofit Food and Water Watch they looked at all the varieties of fish in the waters, how they were harvested, how certain species are farmed, and levels of toxic contaminants like mercury or PCBs in the fish, as well as how heavily local fishermen relied upon fisheries for their economic survival. In this article I will share with you five that you should eliminate from your diet, and will suggest a healthy alternative.
Imported shrimp actually holds the title of being the dirtiest when ranking the top 12 Dirty Dozen types of fish. Unfortunately 90 percent of shrimp sold in the U.S. is imported. There is not much regulation or inspection when importing fish. There have been a whole host of contaminants found in the imported shrimp such as antibiotics, residues from chemicals used to clean pens, filth like mouse hair, rat hair, and pieces of insects. In addition, and even more disgusting there has been made mention of other things like E. coli that have been detected in imported shrimp! This is why it is much more important to buy domestic seafood. When buying domestic shrimp, about seventy percent comes form the Gulf of Mexico. Another good healthy choice is pink shrimp with is found in Oregon where the fisheries are certified and under the stringent Marine Stewardship Council guidelines.
Atlantic cod vs Pacific Cod – Cod is a great fish to eat, the better choice is Pacific cod. Atlantic cod although has been essential to the economic health of New England fishermen has come across chronic mismanagement by the National Marine Fisheries Service. There is also a low stock status which has made it very difficult to recommend. Atlantic cod grew depleted in the mid-1990s. Unfortunately they are now in such disarray that the species are listed as one step above endangered on the International Union for Conservation of Nature’s Red List of Threatened Species. It is recommended that you chose Pacific cod for your favorite fish and chips. Their stocks are plentiful and they are now on the Food and Water Watch’s BEST fish list.
American Eel – This is the type of fish that typically ends up in sushi dishes. It is also known as yellow or silver eel. This made the steer clear list because it’s highly contaminated with PCBs and mercury. Even the fisheries are also suffering from some pollution and overharvesting. If you enjoy the taste of eel, try Atlantic or Pacific caught squid. It has a similar taste and consistency without all the mercury.
Orange Roughy – This once thought to be a quality “diet” fish has now reach a not so healthy label because of its high levels of mercury and the fact that it takes approximately 20 and 40 years to reach full maturity. Orange roughy has been known to be overharvested, but sometimes will appear in grocer freezers with the mislabel of sustainably harvested. An alternative with a similar texture is yellow snapper.
Atlantic Salmon – Unfortunately Atlantic salmon fish stocks are so low it is illegal to catch wild. They are low because the farmed salmon is polluting. The farming tactic used keeps thousands of fish crammed into pens, which leads to the growth of diseases and parasites that require antibiotics and pesticides. Adding to our salmon sadness, the U.S. Food and Drug Administration is moving forward with approving genetically engineered salmon to be sold, unlabeled, to unsuspecting seafood lovers. That salmon would be deceitfully farmed off the coast of Panama, and is currently still labeled as “Atlantic Salmon”. The better alternative is to opt for wild Alaskan salmon or salmon from the Pacific Northwest.
So there are still healthy and savory options for including fish in your diet, it just may be slightly different than what you thought. Be sure to include a wide vareity of different types of fish when planning your nutritious meals. Enjoy fish a few times a week by selecting your favorites from the recommended fish above.
**If you are looking for more healthy nutrition options please check out my online training programs or online nutrition. I have the perfect nutrition program to meet your specific needs and all programs are customized with your goals in mind.
For more training and exercise routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!!
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