Mother’s Day Breakfast
May 13, 2012
Happy Mother’s Day to all the Mom’s, Grandmom’s, and women who act like moms. This day only comes around once a year so it is a perfect time to try something extra tasty, yet still nutritious for your first meal of the day. As the doctors say, breakfast is the most important meal of the day.
It was a special day in our house as this was our first Mother’s Day. I am a proud mom of a healthy five month old boy. At this age he still requires lots of attention, which I love to give him, but today my hubby was entertaining him so I could play in the kitchen. Breakfast is my favorite meal but I typically just have time for one easy food. I wanted something special today, but still wanted to keep it healthy, as I only have a few pounds left to get to my pre-baby weight.
Because I do not have a lot of “free” time, it was a treat for me to make one of my favorite breakfasts. It is easy to prepare and is healthy with protein, fiber, and low sugar. I like to serve this with a side of scramble egg whites so I get even more protein.
Dark Chocolate Ginger Pancakes
1 c Gluten-Free pancake mix
1/2-1c oatmeal (your choice)
1/2c Pasteurized Egg whites
1/2 Almond Coconut Milk
1 Tbl of Canola Oil
10 Dark Chocolate covered Ginger bites
Mix the first 5 ingredients in a bowl, it should be a little thick, but if you like thinner pancakes, add another tablespoon or two of the pasteurized egg whites.
Cut into quarters the 10 dark chocolate covered ginger bites.
Pour the mix onto the griddle into small sized pancakes. Add the cut pieces of dark chocolate covered ginger bites into each of the pancakes.
Cook until slightly browned, then flip to other side.
Serve hot, makes 2-3 servings.
Have a wonderful Mother’s Day, and this breakfast can actually be enjoyed any day of the year, guilt free! 
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!!!
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