My Blog

Get F.A.T. and Get Fit

04/11/2012 11:22:00

Fitness is a principle that eludes the average person. In today’s society we’re too busy looking for the “Get rich quick” type of fitness and diet regimes that we greatly undervalue the principle of fitness. We miss the whole point. Fitness and revolutionary body transformation requires nothing short of our total involvement mentally, physically, and spiritually. In order to attain the highest levels of fitness and to achieve total body transformation you have got to be all in and completely given to the process. In my experience as a fitness coach only F.A.T. people, (–those who are Faithful, Available and Teachable), are successful in attaining this level of fitness and/or the total body transformation so many of us long to have.

Faithfulness is a quality that goes hand in hand with fitness. Faith defined simply, is to believe what you cannot see. Why is this important? It is important because your ability to completely transform your body is largely dependent upon your ability to see yourself at your best physical condition regardless of where you start from. Moreover, we know that faith without works is dead. In other words faith without practical application is of no effect. This means that you must maintain a deliberate and faithful commitment to the process of transformation. Those of you who have faith will not grow weary in the process regardless of how long it takes or how difficult it may be. Faithful people meet their challenges head on with a zealous regard to the desired end. If you are faithful, you will not tire easily with the process. Instead, you correctly ascertain the level of difficulty associated with the process at hand and welcome it. For example, faithful people adhere to their meal plans no matter how boring they may be. Faithful people don’t miss workout sessions no matter how they feel. In short, the faithful have a sticktoitiveness that is unsurpassed by all others.

Next, those that are successful at getting fit are those that are available for the process. You cannot truly get fit without allowing a reasonable amount of time to the process to unfold. When you are available it means that you fully aware and conscious of the process it will take for your body transformation to take place and you make it a daily priority to do what it takes to make this a reality. Your energy and focus are dialed in so intently that nothing can distract you from making progress. In this regard being available has to do with not only time constraints but also your ability to focus your mental energy to the process. Being available also speaks of your attitude towards the process of transformation. When you are available your mind is occupied by only the task at hand. Your focus must be singular.

Lastly, successful body transformers have to be teachable. Whether you are self-taught or enlist the help of a personal trainer, nutritionist or health professional you must be open to new ideas and concepts of fitness and nutrition. The fact is, that if you already knew the key to getting and staying fit then you probably wouldn’t be in this condition to start with. You cannot be a “know-it-all” and attain the highest levels of fitness without help. Help and information is all around you. Make use of it.

Now that you know what it takes to get and stay fit what will you do about it? Can you truly say that you are F.A.T.? Are you Faithful, Available and Teachable? If not then I strongly suggest that you begin to look at those areas of your life that need the most attention and do something about it. Don’t delay your total body transformation any longer. Get F.A.T. so you too can get fit!

How to make your weight loss resolutions stick

12/28/2011 07:09:00

As the new year rapidly approaches, many of us are busy writing out our resolutions and focusing in on the areas of our lives that we would like to make improvements in. Whether we're looking to part ways with bad habits, people, relationships, start new careers or finally lose the unwanted 20 - 30 pounds that's been hanging around for the last several years, we've all got something we are looking forward to this new year. Sadly, our optimism towards the much needed change is often overshadowed by disappointment as it usually fizzles out around the second or third month of the year. This phenomenon is especially true when it comes to weight loss resolutions. In the month of January we see gyms, health clubs and fitness centers alike overflowing with the casual new year's "resolution-ists" who are determined to make this their year. But lo and behold by the end of February or March there is a rapid decline. The question that begs asking then is why is it so difficult for people to make a weight loss resolution and make it stick? To answer this question we need to examine what makes a successful resolution.

The anatomy of a successful resolution begins with having vision and the proper mindset. Vision is your ability to see beyond what you can behold with your natural eyes. Vision requires faith. You must be able to see your preferable future even before it becomes a reality. In fact, it is this ability to visualize that fuels the transmutation of our thoughts into their material counterparts. Napoleon Hill best summed up this principle in his book "Think & Grow Rich" when he said that "Success comes to those who become success conscious. Failure comes to those who indifferently allow themselves to become failure conscious." In other words, success begins in the mind. In order to be successful at losing those unwanted pounds this new year you must visualize yourself leaner and believe that it is possible for you. Then and only then will it become a real and attainable goal for you.

The next step in making your weight loss resolution stick once for all is to properly ascertain the risks and or sacrifices required to accomplish your goal. One of the main reasons why so many weight loss efforts fail is that many people grossly underestimate the amount of work and sacrifice that goes into a successful weight loss campaign. You see, most people start out fine but loose steam along the way when things don't happen as quickly as they would like. They assumed that after "eating right" for a month or two or adding in extra hours of cardio for a few sessions that the weight will just melt away. Many are discouraged after things don't exactly go their way and lose heart along the journey much to their own dismay. They quit not realizing that success usually comes just one step beyond the point which defeat overtakes them. What this means to you is that you should keep on keeping on no matter how hard the going may be.

Don't be fooled. It will require an extraordinary amount of effort and sacrifice to reach your weight loss goal. For some this could mean spending extra hours in the gym, proper meal planning and prep, sticking to a prescribed meal plan, or even the avoidance of people and/or situations that could tempt you to overeat. Whatever your vice is, first identify it then write down your plan of attack so that it becomes real to you. This way you can discern just how much you will have to put into your plan to make it work. This includes but is not limited to setting realistic goals for yourself. If you know that you can only conceivably exercise 2 days per week because of scheduling or other obligations it is unrealistic to think that you will lose 15 -20 pounds in a month. That is not to say that it is impossible, but it is improbable. Set goals and compartmentalize them into bite sized nuggets. This does wonders for you spirit and psychological development because each time you accomplish a small goal you give yourself a boost of confidence that you can use to reach the next goal. Eventually, the accomplishment of the little bite sized goals turn into the accomplishment of the greater goal.

After you have made it up in your mind that you will lose weight and have properly ascertained the risks the next thing you must do in your plan of attack is reconnaissance. You must gather as much information as you can from reliable sources as to how you go about losing weight. So many people fail at weight loss become they honestly do not know how. They are either uninformed, under-informed or misinformed. You can have as much will power and dedication as anyone can muster and still fail without having the proper information. You must learn and understand how to exercise and eat properly to support your wight loss goals. I personally recommend enlisting the help of a professional trainer and/or nutrition consultant to shed some light in this area. If you cannot afford a trainer or a nutritionist there is still no excuse! There is a ton of information available to you through books, blogs, and other online resources. However, I caution that you must sift through the information you find with a fine toothed comb because everyone has got an opinion these days and not everyone is based in solid fundamentals and principles. So be sure you exercise discernment when it comes to selecting what information right for you.

The final step in the process of ensuring your weight loss resolution sticks once for all is to put your money where your mouth is. That is to say that you've got to press forward with dogged determination. Now that you've made the resolution (by your own confession) you must be prepared to see it through. This means having a "never say die" attitude. You know that it will be a tough journey so make it up in your mind today that "no matter how I feel or what I see I will not, I cannot quit!" Quitting is not an option. We all know that "faith without works is dead". Now it's your time to show your faith by your works. Though a long and arduous journey, you are all the better for having undertaken it. I assure you that once you lose the weight you'll not only feel better but you'll also receive a revitalized confidence in yourself that will carry over into every area of your life. Good luck!

Wage War Against Fear

11/11/2011 10:36:00

How many times have you been in situations where fear has disrupted the flow of God in your life? Maybe God spoke to you in a small still voice concerning something that didn’t make much sense to you at the time. Maybe God spoke to you about going back to school, quitting an addiction cold turkey, or even giving more when it seemed that you barely had enough to cover your personal expenses. If you’re like me and are honest about it it’s likely happened on many occasions. The point I’d like to drive home for you today is that these moments are moments of fertility and what I like to call “seed” moments. More specifically they are Kairos moments. The term Kairos (καιρός) is an ancient Greek word meaning the right or opportune moment (the supreme moment). These moments are divine, ordered by God where we have the opportunity to sow seeds of faith. The bible declares “But without faith it is impossible to please Him, for he who comes to God must believe that He is, and that He is a rewarder of those who diligently seek Him” ~Hebrews 11:6. Fear, then, being the opposite of faith disconnects us from the promises and provisions of God.

When God speaks to us by His spirit and prompts us to act outside of our comfort zone it requires faith. Those that would hear God and respond “not my will, thy will be done” are those that are most able to trust Him. Trusting God doesn’t have to make sense to our natural minds. In fact, in most cases it’s safe to say that it won’t. It was faith that caused Abram to leave his place of provision and comfort where his father was well established and his inheritance was certain to go to somewhere called “a place” or “a land” that he had no foreknowledge of. For all Abram knew it could have been a place of thorns and ravenous wolves. Yet he, in faith, took God at His word and went. Because of his actions, still to this day Abram (Abraham) is known as the ‘father of our faith’ whose legacy will never be forgotten. The point is, though trusting God to our natural minds often seems like a gamble truth is it’s not. In fact, not trusting God is much more of a gamble than trusting Him. God is faithful and he always makes good on His promises. “God is not a man, that He should lie; neither the son of man, that He should repent: hath He said, and shall He not do it? or hath He spoken, and shall He not make it good?” ~Numbers 23:19.

The question, then, that begs asking is if we know that God is faithful, why do we have fear in the first place? To answer this question we must be aware of and understand the tactics of the enemy. Remember that Satan is the father of all lies (John 8:44). He will use every deception tactic imaginable and the appearance of doom and gloom in the midst of our circumstances to cause us to loose heart or to have fear. For this reason it can be said that fear is nothing more than false evidence appearing real, F.E.A.R. Fear is nothing more than an ungodly spirit. It is written, “For God has not given us a spirit of fear, but of power and of love and of a sound mind” ~2 Timothy 1:7. God, in fact, has armed us against the spirit of fear and had endowed us w/ power. The power that He gives us is very much linked to authority. Jesus gave His disciples authority over unclean spirits, to cast them out, and to heal every disease and affliction that we could ever encounter (Matthew 10:1). The problem is our authority is that it only works if we realize that we have it and exercise it. If we don’t exercise our God given authority then Satan will simply walk all over us. The same way that our beloved pets and animals that we have been given dominion over can sense fear in us and use our fears to gain control of us Satan also can and will do the same thing.

We have no need to fear the faces of men, nor the dangers we may be faced with in the way of our duty. God in His sovereignty reminds us on a regular basis to fear not. So much so that the words “fear not” appear three hundred sixty-six times in the bible. That represents one “fear not” for every day of the year plus one extra in the case of leap year. The bottom line is God has got us covered and therefore we can conclude that to have fear of anything or anyone is completely irrational and ungodly. We must stand in confidence that God is God and that He is well able to defend us against every attempt of the enemy. This confidence becomes the most lethal weapon in warfare against the enemy. Faith is our shield (Ephesians 6:16) that protects us against the fiery darts of the wicked one. So I admonish each you to wage war on fear and doubt and anything that can hinder the fullness of God in your life. God Bless!

Scriptural Reference:

“But without faith it is impossible to please Him, for he who comes to God must believe that He is, and that He is a rewarder of those who diligently seek Him.” ~Hebrews 11:6

Jesus the Greatest Treasure Imaginable

11/09/2011 07:37:00

Living in a post-modern secular society poses a variety of challenges for many believers. Today more than ever, we are influenced by substance and status than ever before. In today’s society the very measure of a person’s value or worth is determined by how much they have and not by Who they have. The problem with this mind set is that wealth and riches and the conveniences that they can afford us is but an illusion. It’s not real. There is no real value in money except that which we ascribe to it. Therefore, if the value of money is based on the value that man can give how then can money be more valuable than man himself or determine his worth. This thought is as ridiculous as man determining the value of God who created the man. Riches and wealth are simply tools for us to do our Godly work upon the earth. A person’s value, then, is that which is ascribed by the Lord and not man. For it can be said that only the maker of a thing is fit to determine the function, purpose and ultimately the value of the thing that is made.

God determined our worthiness when He sent His only begotten Son Jesus Christ to die for our sins. He paid the ultimate price for us and therefore we ought to consider ourselves worthy because He is worthy and He loves us. This alone proves inexplicably the value of the individual soul. No amount of money is worth more than the blood that was shed on Calvary’s cross. The blood of Christ is so valuable that it is able to secure a life of peace and of righteousness and an eternal life at that. Can Warren Buffet buy that with his great fortune? Can Bill Gates? Even our beloved Steve Jobs showed us that no amount of money or influence can exempt us from God’s plan not that Steve Jobs didn’t qualify to receive eternal life. For I have no knowledge in support of or against whether or not he accepted Christ as his personal savior or not. I say that to simply say not one of us can produce life and therefore we have not the power to save it. We, therefore, must submit to the grace of God for our substance and survival and salvation primarily.

Our pursuit for the things of God cannot be a mere after thought when all else is said and done. Unfortunately this is the case for so many of believers. God doesn’t rank very high on our priority list. We give God glory after we have been made comfortable in our lives with modern conveniences of all sorts. Rather we wait until it’s convenient for us to study the word of God if at all and seek after Him with a half concerted, lackluster pursuit. We give more prevalence to our pursuit of corruptible things which cannot profit us spiritually. We stop at nothing to get the house or car of our dreams. We allow ourselves to smear the lines of righteousness and to live outside the pre-established principles of God for our own personal gain. Worse, we have convinced ourselves that the end justifies the means. We are willing to do anything, step on anyone, and virtually sell our inheritance to gain the elusive treasures of this world which we know are fleeting and corruptible and that cannot last. The bible teaches us several lessons about such pursuits. Matthew teaches, “What good would it be for a man if he gains the whole world, yet forfeits his soul?” ~Matthew 16:26. Furthermore, the bible is clear about the incorruptibility of the treasures of heaven as opposed to the treasures of this world which are indeed corruptible and perishable.

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal; but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also”~Matthew 6:19-21.

An even greater admonition can be found in 1 John 2:15 where it says,

“Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world – the lust of the flesh, the lust of the eyes, and the pride of life – is not of the Father is of the world. And the world is passing away and the lust of it; but he who does the will of God abides forever” ~1 John 2:15-17.

I subject to you that our pursuit of the Father must be greater than that of our greatest earthly treasure. When we do so we will discover life, real life. Our pursuits will not be in vain. “I love those who love me, and those who seek me diligently will find me” ~Proverbs 8:17. Everything that we could ever desire in this life we can find in the presence of Jesus Christ. Until now we have been misled by the evil schemes of the enemy to get our attention and focus off of the One, Jesus, who holds the key to our happiness. Instead we’ve had our focus on the things that we thought could produce happiness and fullness of life. I’m here today to declare that true happiness and joy come only through Jesus Christ. He is our only source of complete and utter fulfillment. Anything else will not, nor cannot suffice. Redirect your focus today! Pursue God and His will for your life and be filled with treasure which man cannot measure nor fully comprehend. In order to do that we must be able to rejoice right now in whatever situation we may find ourselves in. Never allow a temporary circumstance dictate whether you have joy or not. To do so is to place yourself at the mercy of the schemes of the evil one. Simply decide that you will be happy and that Jesus is enough. Not in the sense that you are settling for less but rather that you have chosen to delight yourself in the greatest treasure imaginable.

God Bless!

Try My Salmon & Shrimp Seafood Salad instead of Tuna

10/17/2011 16:48:00

Salmon & Shrimp Seafood Salad

Tired of boring old tuna? Give this quick and easy recipe a try.

Ingredients:

1 - 14.75 oz. can of Alaskan Pink Salmon

4 oz. Medium-Large 41-60 cooked Shrimp

2 Tbsp Fat free Mayo

2 tsp yellow mustard

1/2 fresh lime juiced

1 - cup chopped celery

1/2 - cup chopped onion

**(makes 4 servings)

Directions:

Open canned salmon and drain. Remove bone and crumble into a large mixing bowl. To the crumbled salmon add shrimp that has been thawed and drained. Next add freshly chopped celery and onions to the salmon and shrimp. Then add the juice from 1/2 fresh lime, 2-Tbsp of fat-free mayo, and 2-tsp yellow mustard. Fold with large rubber spatula or spoon until all ingredients have blended together nicely. Lastly garnish with chopped romaine lettuce, chill and serve.

This recipe is great for a spring or summer afternoon lunch or snack.

Enjoy!

Calories per serving: 211.25

Protein per serving: 29.65 g

Carbohydrates per serving: 3.91 g

Fat per serving: 10g

Stay tuned in for more healthy, exciting and easy recipes.

Life Or Death: The Choice is Yours

10/15/2011 10:22:00

LIFE OR DEATH? The Choice is Yours

We've all heard it said that we are the net result of the choices that we make. Better said, "It's only when you exercise your right to choose that you can also exercise your right to change." Choices are what make us who we are and determine what we can do. We can make our lives desirable or undesirable by the choices we make. This fact is just a further extension of the principle of seed-time harvest: We shall reap what we sow, PERIOD. Knowing this, we can further influence the quality of life we choose to have by closely examining our thoughts. There is a saying that goes, "There may be a thousand little choices in a day. All of them count." With that said, I believe that if we begin to evaluate the choices we make in terms of moral, spiritual and physical absolutes we will be all the better for it.

God tell us very emphatically in the book of Deuteronomy chapter 30 that He gives us the ability to choose life. He says, "I call heaven and earth as witnesses today against you, that I have set before you life and death, blessing and cursing; therefore choose life, that both you and your descendants may live." ~Deuteronomy 30:19. I believe that the choice between "life" and "death" is always before us in everything that we do. That is to say, that everything that we do is either leading to life or leading to death. There is no middle ground. It's just that simple.

Simplifying our choices this way give us a whole new perspective of dealing with and understanding some of the issues we deal with in fitness, diet, weight-loss, and health and wellness as a whole. Think about it. What would happen if we began to think about something as simple or mundane as the food choices we make in terms of life or death? I personally believe that we would make far better choices if we indeed thought about our decisions in this way. What exactly do I mean by thinking in terms of life or death? When I speak in terms of life or death I am simply referring a definitive desirable or undesirable end. In terms of fitness the desirable end may be to lose 20 pounds, to increase lean muscle mass or to change one's body composition. This means that everything decision we make from second to second, minute to minute, hour to hour, day to day and so on influences whether or not we arrive at our desirable end or not. Likewise, every time we sit down for a meal, we ought to ask ourselves the question, "Is the food that I am about to consume leading to life or death?" In other words, are the food choices for this particular meal leading to my desired end or nor? Remember there is no middle ground. Every single choice we make is either life yielding or death yielding.

Will I stay in bed today or will I get up, get out and be active? Will I give maximum effort on every rep of every set of my workout today or not? Will eat to live or live to eat? Will I make time for personal fitness today or not? Life or death? The choice is yours!

GOD BLESS!

Have your coffee and eat breakfast too: Turning your morning coffee into a meal.

10/05/2011 15:26:00

Coffee-Protein Smoothie

For many of us coffee has become not only a beverage but a way of life. We drink it hot or cold, morning, afternoon or night, summer, winter or fall. For some it provides us comfort and for others it serves it purpose in giving us an extra boost of energy to start or make it through the day. The problem with drinking coffee is not necessarily the in the coffee itself but rather in the fact that many coffee drinkers who drink their coffee in the morning will often put off or skip breakfast altogether. From a nutritional standpoint that's not the ideal situation. Never fret however. In this blog I am proposing a sort of meeting of minds. You can in fact have your coffee and eat your breakfast too all at the same time. Instead of having just coffee, just breakfast, or having your usual coffee with your breakfast, try having a coffee-protein smoothie instead. This treat is not only delicious but nutritious as well.

Ingredients:

1 scoop chocolate protein powder

1 cup almond/soy milk (or 2% diary)

1 Tbsp all-natural peanut butter

1 tsp of instant coffee

1 medium banana

4-6 medium ice cubes

2 packs Splenda or low cal sweetener.

Preparation:

Peel banana and cut into 6-8 even slices. Place banana slices into a blender along with 1 cup (80z.) of Almond milk (or milk of your choice). Blend. While blending add in 1 - Tbsp of all natural peanut butter, 1 - tsp of instant coffee (more or less depending on how much of a kick you need), and 1 - scoop of your favorite protein powder (preferably chocolate) and 2 packs of splenda to sweeten. Once the mixture has a smooth consistency, stop the blender and add in 4 -6 medium ice cubes. In pulse mode, chop the ice cubes into the mixture. Continue blending until you reach a nice creamy milk shake texture. As an added bonus you can top it off with a fat free whipped topping (optional). There you have it. Enjoy!

Faith and Fitness: Schedule Your Success

09/07/2011 21:23:00

Fitness and weight loss can be as elusive as trying to catch a greased pig. However, the good news is that you can be successful no matter what your fitness goals are. From my many years of personal training and as an athlete there is one overarching principle that virtually guarantees your success in whatever it is you are undertaking. The principle to which I'm referring is one that can be found agriculture. It is the principle of "seed time-harvest time". This principle finds its origins in the Bible. It was a principle recorded in the 8th chapter and 22nd verse of the Book of Genesis. "While the earth remains, seedtime and harvest, cold and heat, winter and summer, and day and night shall not cease." In other words there will always be a time to sow and a time to reap what we've sown. Most of us are very familiar with this principle but not many of us operate in this principle. We can however, readily recognize one of the negative component of this phenomena. That is, when someone causes us harm or hurts us in any way we usually respond by saying something to the effect of "they'll reap what they sow". Never do we make the connection that we can also utilize this principle to create the reality that we desire to see in our own lives.

This principle of seedtime - harvest is so important that it can be said that the only real influence that we have over our future is the seed that we sow today. Ask yourself, is what I'm doing today or at this very moment leading to or detracting from my fitness goals? There are no two ways about it. We are either moving forward or backward, either towards life or death. There is no middle ground. Everything that we do today will directly influence the results we see tomorrow. Fact is, everything that we do, say and even think about represents our seed. Having that being said, the good news is that we have the ability through faith to schedule the harvest that we desire to see by sowing the right seeds today. This principle is so vital to our success and yet overlooked by so many. If want to see yourself thin, fit and in the best shape of your life then you've got to sow seeds of proper nutrition, exercise, and commitment.

One other factor that can greatly affect whether you get fit or stay fat is having the right information. Although there is a ton of information available today on health and fitness we must proceed with caution. Having the right information is so vital to our success partly because the information we attain influences how we think. I recommend scrutinizing all information and weighing its merits against pre-established principles. Accepting any information that presents itself too far right or left may be risky. Always consult with your health care provider if you have any questions or concerns about specific diet or exercise regimens. For most people having access to good information is not as problematic as actually following through with the information we have. We don’t necessarily need new found nutritional or fitness principles to make us fit. We simply need to execute the one or two that we already know about but fail to do anything about. Put down the fast, greasy and nutritionally dead foods and begin to eat foods that not only have high nutritional value but also meet the macro-nutrient profile to meet our specific fitness goals. Also, get out of the house and get some exercise. Both of these principles are seeds that if sown on good ground will certainly return a bountiful harvest every time.

Putting things in perspective you can see that loosing 10, 20, 30 pounds or more is not as far fetched as some may think. In fact, it is only a seed away! Sow your seeds today with faith, proper diet and training, sound information and principles; and ensure your desired results. If you sow the right seed and have the right mind set, in the process of time, your harvest will be inevitable. In fact, sowing the right seeds not only ensures you good harvest it actually schedules it.

Egg White & Spinach Omelet With Chicken

08/28/2011 21:58:00

My Recommendations:

This is a great way to start or end the day. This quick and easy meal is a great protein packed low carbohydrate meal that can be an asset to your fitness and nutritional regimen.

Ingredients:

3/4 cup liquid egg whites

1/2 cup steamed spinach (drained)

1 oz. fat free cheddar cheese

2 oz. grilled boneless-skinless chicken breast

1/4 cup chopped onions and peppers

1/8 tsp white pepper

Pinch salt

Directions:

Heat large skillet over medium-low heat. Spray Skillet with non-stick cooking spray (2-3 second spray). Add salt and white pepper to egg whites and mix. Pour the seasoned egg whites into the heated skillet and allow to cook on one side. Add 1/2 cup spinach along with 1/4 cup onion and pepper mix. Allow egg whites to form into a solid mold (3-4 minutes) before attempting to flip. After the eggs form flip the omelet over and allow to other side to cook 2-3 minutes. Add cheese and chopped chicken breast along the center line of the omelet and fold in half. Plate the omelet and garnish with 2 thin slices of fresh roma tomatoes. Serves 1.

Nutrition:

Calories: 242

Protein: 40g

Fat: 5 g

Carbohydrates: 9g

Enjoy!

Egg White & Oatmeal Pancake With Fresh Berries

08/23/2011 07:50:00

My recommendations:

This high protein, low fat, complex carbohydrate meal proves to be a great addition to your diet regimen. Whether for pre or post workout, breakfast, or snack this meal ranks high on my list for superior macro-nutrient quality and nutritional value.

Ingredients:

1 cup liquid egg whites

1/2 cup oatmeal

Pinch baking soda or Xanthum gum

1/4 tsp stevia or liqui-flav drops

1/2 tsp cinnamon

few drops of vanilla essence

Non stick cooking spray (1.5-2 sec. spray)

1/2 cup fresh or frozen mixed berries or strawberries.

Directions:

Heat skillet or pan on low to medium heat. Spray pan (1.5-2 second burst) with Non-stick cooking spray. Beat Ingredients together in blender on high for 15-20 seconds.

Pour blended ingredients into to pan and allow to brown on one side (approximately 5 minutes). Use large spatula to flip pancake over and brown the other side. Remove from heat. To serve Place berries in the center of pancake and roll up in burrito fashion. You may also elect to top with a sugar free syrup of your choice. I prefer Starbucks sugar free vanilla coffee syrup as my topping. Enjoy!

Note: For a lower carb variety you can simply choose to leave out the 1/2 cup of oatmeal.

Nutrition:

Calories - 302

Protein - 31.5 g

Fat - 3g

Carbohydrates - 37.5g

Fiber - 6.5g

Low Carb Pancake

Calories - 152

Protein - 26.5 g

Fat -0g

Carbohydrates -10.5g

Fiber - 2.5g