Protein Pancakes


Well in living and accepting a clean eating lifestyle some changes might have to be made to your diet and subsititutions or restrictions may need be depending on your goals. In my case, I am on a “cutting” diet, trying to cut down my body fat and gain and tone lean muscle. In doing that, I had to find foods to vary up my diet a bit so for Breakfast I decided to try Protein Pancakes. This wasn’t my first attempt I had tried Michael Kory’s Protein Pancakes but the taste and consistency wasn’t for me. In search of something tolerable I googled a search and found two recipes that were actually pretty good.


The first is by Joy Bauer The recipe is as follows:

1/2 c. rolled oats (quick Cooking)

4 egg whites

1/2 tsp Vanilla extract

1/2 tsp ground cinnamon

Spray a nonstick pan with cooking spray and cook like a regular pancake. It tastes pretty good and is filling. I only ate one pancake with peanut butter a scrambled egg and turkey bacon but I’m sure you can have two pancakes with bananas or blueberries and some sugar free syrup. Just try it experiment and have fun!

The second recipe for Protein Pancakes I tried are courtesy of and have three simple ingredients I swear that’s what it says in the recipe. The recipe is as follows:

2 bananas mashed

2 eggs whisked

1/2 cup of vanilla protein powder.  Prepare the same way as you would a regular pancake. They cook up pretty nicely and smell really good and overall look more pancake like. As far as the taste I haven’t tried them yet but I’m sure they’ll taste great.

There are two more recipes I haven’t tried which also look good and are similar one comes from a Biggest Loser alum Hannah Curlee who runs with her sister Olivia Ward Biggest Loser winner season 11.

This one looks really good too it’s by Julie Harrington a registered dietician I just might have to try this this weekend.

You can eat some of the things you want while cutting you just have to find the right changes and subsititutions. Let me know what you think and remember Eat Clean!




Treats and Cheats

Changing your diet and lifestyle is hard and sometimes you have to give up or swap out to stay on track here are some of my favorite treats and cheats, that I won’t compromise on my diet.


1) Mary Gone Crackers- Gluten free it comes in a variety of flavors but my favorites are Italian herb and Jalepeno. The company also makes pretzels as well as cookies, though I haven’t tried them yet I plan too.

2) Wholly Guacamole- I like the convenient 100 calorie pack because I can choose to eat the whole serving as a snack or use a TBSP or two on eggs or sandwiches in place of mayo.

3) Kind Bars- These are one of my favorite post workout snacks or a meal on the go. They come in a variety of flavors but I am partial to anything crunchy so I go for the nut based bars. My favorite flavors are Dark Chocolate Almond and Sea salt, Dark Chocolate Chili Almond.

4) If I need ice cream, though I try to stay away I go with the Skinny Cow brand its 150 per sandwich or bar. My favorite is the mint flavored ice cream sandwich.

5) PB2- I love peanut butter, almond butter etc, so when I discovered this powdered peanut butter brand it was great to have a peanut butter taste without the guilt and half the calories.

6) Maple Syrup- Trader’s Joe’s Grade Maple syrup is used when I have pancakes or need a touch of sweetness.

7) Quest Peanut Butter Cup- This Protein Peanut Butter cup is so good and satisfys any chocolate craving however with 2 cups being 240 calories I have one a day or split it with a friend. I also love their protein bars Chocolate Brownie and Chocolate Cookie dough are favorites though Cookies and cream looks really good but I haven’t had a chance to try it yet. They also have a line of pastas that look good but I haven’t tried those either. Looking to do so in the future if they make it in stores.



2% regular milk in my coffee because Almond Milk doesn’t work well or taste as good.

Regular Pancake syrup- If all natural maple syrup is not available I use the regular stuff sugar free anything with splenda leaves an aftertaste in my mouth.

Jelly- On the occasion that I use Jelly I use the regular stuff sparingly again it’s all about the taste.

Hamburger Bun- If I am eating a burger not eating bread is not an option so I will either use a hamburger bug with the inside taken out, a Thomas 100 calorie Bagel Thin or Thomas light English Muffin.



Running for your life A playlist

One of my my passions that I developed on my weight loss journey that has happened besides developing a love for the gym and working out is a love of running. I am constantly trying to get better,faster, strong and have completed my first 5k and am planning my next one but in order to run, I need a rockin playlist. Here’s a few songs that get me flying.

1) ” Blown Away” – Carrie Underwood, with it’s up tempo and fast beat and bad ass rocking chorus I feel invincible like I can shatter any goal or record I set for myself

2) “What Doesn’t Kill You” (Stronger) -Kelly Clarkson It’s just a bad ass inspiring song.

3) “Breathless”- The Coors The beat and tempo is the main reason I chose this song and after I am done running the title seems appropriate

4) “Titanium”- Anya True I love the beat and the chorus and it’s a great song to run to.

5) “She’s So High”- Tal Bachman Again tempo is key.

6) “Closer to Myself”- Kendall Payne I love the lyrics and tempo of the song and all the elements fit together to make it great for running.

7) ” It’s My Life”- Bon Jovi I don’t think you can be from Jersey and not have Bon Jovi on your playlist and it’s just an amazing, and empowering song.

8) ” Dark Horse”- Katy Perry with it being played everywhere for every store I walk into to my gym the song is one everybody loves.

9) “One Time Around” -Vertical Horizon This band had to be on my list because they are my favorite and it’s inspiring and makes you want to shoot for your dreams. “One Time Around” anything can happen once.

10) ” Runaway Train”- Soul Asylum love the lyrics, and tempo and it’s darker nature.


My Fitspiration

When one begins their weight loss or fitness journey, everyone has their “Why” and for each person their “why” is different their goal or what they wish to accomplish may change and evolve at some point in their journey. The trick is not to take your eye or inner vision of your goal out of your mind. However, eventually along the path to your journey of greatness, you will have slip ups, plateaus, moments of triumph and of disappointment.  It’s in those moments of disappointments that you have something that brings you back to your “why” it’s important to find things, people or mantras that inspire or motivate you to keep going.

For me my “why” was that I didn’t recognize myself in the mirror and new that the woman I was on the inside wasn’t the same one that was reflected and I had to change that. My first step and motivator in doing that was watching shows like ” I Used to Be Fat”, ” Extreme Makeover Weight Loss Edition” and ” The Biggest Loser”.  I thought to myself if they have more than 100lbs to lose and they can do it, why can’t I? In fact, soon after I started following “Biggest Loser 11” winner Olivia Ward and her sister Hannah Curlee who started  and also have a youtube channel and facebook page dedicated to that title as well. It was there that they posted blogs on their experiences, recipes, favorite clean eating products and much more. I also followed Biggest Loser 11 contestant Courtney Crozier.  Whether she’s lost or gained weight, she is a strong, confident woman and is proud of her body and all she has accomplished.

After I lost my goal of 100lbs, my goals began to change as well as some of the people and things I looked to for inspiration. It’s not that these people didn’t inspire me any longer, but I just had new goals and people in my life that I think could help better attain them. I have found new inspirations that have challenged me to become better, stronger, faster and try new things.

Those inspirations include, FitnessRx for Women, they also have a Facebook and Twitter page that is filled with videos and articles on various subjects from nutrition to exercises for women. Two facets of the page I love is a question and answer section IFBB pro Nicole Wilkins does every week. Fans and viewers will leave her questions on Monday and she will answer them on Facebook on Friday. Another fave and major inspiration and goal is Amanda Latona also IFBB pro and team BSN athlete does a segment for the magazine entitled ” No ifs and’s or Butt”s ” which focuses on an area I’m trying to work on the “Butt”. I love both of these women because they are strong, independent women who are down to earth real and tell it like it is and make you feel like being where they are is attainable.

Other favorites and inspirations include Brandon Campbell of Campbell Fitness and Matty Fusaro of Fusaro Fitness. Brandon has social media accounts on Facebook, Twitter and Youtube where he posts videos on everything from Supplements to lifting to Q&A’s his videos are both interesting and informative and if you leave comments for him, he will answer them. He has been very helpful to me on my journey. 

Another fun guy is Matty Fusaro of Fusaro Fitness, like Brandon, Matty has a Facebook, Twitter and Youtube account and content is similar to Brandon’s although I would say Brandon’s tend to be a little drier, sarcastic and more serious, and Matty’s are upbeat, fun, kind of crazy and sometimes all over the place but both are fun and great resources., Fusaro Fitness. Check them out! Finally, I have to thank my trainer because he is there everyday and has been a great support support system and friend and has helped not only transform my body but my mind and has challenged to not just push my limits but defy them.

Some of my favorite mantras that are never far from my mind are

” The body achieves what the mind believes”

” If it doesn’t challenge you, it doesn’t change you”  and finally

” Unless you faint, puke or die, keep going” !

Keep going and always go after your dreams.



Chia Pudding

I have a love of chia they are like the magic weight loss seed, not only because they work for me, but they are great source of omega 3’s and expand in your stomach to make you fuller and help melt away belly fat. I love them and put them on everything. I must say when I saw the chia “pudding” craze pop and saw all these recipes on the internet I was a little hesistant to try it because when chia seeds are immersed in liquid they form a gel like consistency which isn’t pleasant from my first experience. However, if it will make me skinny I am willing to try anything, so I grabbed this recipe off the internet and I don’t remember what site it was on.  There are so many recipes out there if you google it there are so many variations you can find one that’s right for you.

Recipe: Chia Pudding

2 Tbsps Chia seed

1/2 c. Almond milk

1 scoop of your favorite protein powder

1 pinch of cinnamon

Mix together all the ingredients till blended through, then refrigerate for at least 2 hours or overnight. Chia seeds will swell and create a pudding like consistency.



“Deviled” Eggs 3 Ways

4-6 Eggs

Spicy Green Goddess eggs

4-6 eggs

1-2 packs of single serve Wholly Guacomole 100 calorie packs (spicy is my favorite) but other flavors include classic and avacado ranch

The recipe couldn’t be simpler bring as many eggs as you desire to a boil, once they come to a boil, turn off the heat and let sit for 5 minutes and then rinse under cold water to stop cooking process.  Once the eggs have cooled and are easy to handle, peel and cut in half and discard yolks. Fill remaining egg white halves with 1-2 tbsps of Wholly Guacomole either chill and refrigerate ( I like them cold) or eat immediately and enjoy!


Deviled Eggs w/hummus

The process is the same as above except you fill the egg white halves with 2tbsps Sabra classic hummus in the single serve packs.


The third and final option, I haven’t tried yet but will in the future and it includes using the whole egg, hard-boiled. After eggs have boiled, cool cut in half and put yolks in a bowl and mash. In the same bowl add 1-tbsp nonfat greek plain yogurt depending on how creamy you like your eggs and 1-2 tbsp of yellow mustard or mustard powder for an extra kick. Chill or eat immediately. Enjoy!




Turkey Meatballs 2 ways

Hi all, I have been remiss at posting lately because I have been so busy. To get back into the swing of things I figured I’d get started by posting a recipe I wanted to try for turkey meatballs. I have prepared them 2 ways the original and and “asian” style, take a look try them and let me know what you think.

Recipe: Turkey Meatballs (original)

1lb of ground turkey or turkey breast ( for this recipe, I split the lb in half to allow for the 2 versions)

1 tsp chopped garlic

1/4 cup chopped onion

Oregano and Crushed Red Pepper to taste.

1 tsp locatelli grated cheese

1/4 cup oatmeal

1 egg

1 tsp milk

sprinkle of chia seed

 Pre heat oven to 350  degrees. Divide turkey mixture in half, mix up egg and milk together and add half egg and milk mixture to meat then combine meat mixture with oatmeal, oatmeal serves as your binder in place of breadcrumbs it has more protein and fiber and will keep you fuller longer. After ingredients are fully combined, they will still be a bit wet, shape into mini balls and place on a baking sheet sprayed with non-stick cooking spray. Cook for approxiametely 30-45 minutes or until cooked through. Enjoy with your favorite pasta sauce.


“Asian” style Teriyaki meatballs

1lb Ground turkey or turkey breast

1 tsp chopped garlic

1/4 cup chopped scallion or green onion

crushed red pepper to taste

Dash of hot chili sesame oil

sprinkle of chia seeds

1/4 cup oatmeal

1 egg

1 tsp milk

1-2 Tbsp of Teriyaki sauce to glaze and coat meatballs after cooking.

Preheat oven to 350 degrees, divide turkey mixture in half. Add half of the egg and milk mixture mix in chopped garlic, scallions, crushed red pepper, chia, sesame oil and oatmeal till mixed throughly. Mixture will still be a bit wet, form into little balls and place on baking sheet sprayed with non-stick cooking spray and bake 30-45 minutes or until cooked through. Serve with Quinoa, brown rice or your favorite pasta or sandwich. The possibilities are endless. I am big on tweaking and making recipes my own so feel free to take out or add ingredients as you see fit.