Recipes – Breakfast: Protein Waffles (Pancakes)

This is our go-to recipe for waffles and actually for us, pancakes! I should first credit the following site, as this is where it was originally found:

I ended up tweaking the recipe to help fit macros even more to the following:

1.5 Cups – Whole Wheat Flour
3/4 tsp – Baking Soda
1/2 tsp – Sea Salt
2 scoops – Vanilla Protein Powder
2 cups – Vanilla Almond Milk (unsweetened)
3 Tbsp – Flax Seed (ground)
2 tsp – Vanilla Extract
1 – egg (or egg white equivalent)
3/4 cup – Stevia

Mix the top ingredients in a medium mixing bowl. In a separate, larger bowl, mix the bottom ingredients and then add then add the top ingredients. This forms your batter – from there you can either make pancakes* or waffles. I recommend using a cooking spray in both scenarios to avoid sticking issues. The “topper” recipe is simple: Mix 1/3 cup of greek yogurt (non-fat), 1 Tbsp of honey, and 1.5 Tbsp of almond or peanut butter. Tastes AMAZING.

*Tip: If the batter is too thick, add a little water!
Protein pancakes
Pancakes, topper, egg-white scramble and a nice relaxing morning!

Nutrition Facts
Topper: 4 servings – 66 calories, 3.4g fat, 3.9g carbohydrate, 3.3g protein
Pancakes (from a 16 pancake batch, roughly 1/4 cup scoops of batter):
2 pancakes – 143 calories, 3g fat, 19.4g carbohydrate, 10.5g protein

As you can see they aren’t perfect “health food” and they are a little high in sodium but they add protein to a usually “carb” food type and taste great. Enjoy!

TD Nation Success Story – Brian Beam

TD Nation (or Team Determination) is a large (currently 1900+ people!) fitness and weight loss support community founded by one of my coaches, Lance Lyell. It’s the group that I suggest all of my team members to plug in to as there are people from every background participating in making positive changes to their lifestyles and having fun while doing so. It’s the group that put me on this track of wanting to help other people reach their health and fitness goals. Lance put this video out today and it sums up what is happening in that group incredibly well. I think you will find Brian’s story AMAZING:

If you’re interested in joining the group and participating in everything it has to offer – message me and I’ll help get you plugged in. In the meantime, you can start the process by making me your (free) coach at the “Join The Team!” tab above.

Caloric Amounts – Not What You Think!

Excellent 5 minute video on how we easily misconstrue calorie values just because we think it “sounds” healthy. Mike is a great follow and simplifies nutrition for novices and experts alike. Here is my quick take:
  1. Didn’t know the salad was that high in calories (even considering all of the fixings)
  2. Don’t let this get you down: Proper nutrition is a marathon. The more you learn and experience, the more knowledge base you have to make decisions on the food your eat. At first a goal might be to get rid of soda. If that’s the case, the “Juice” he talks about might be a good option. Even though the calories are the same, the sugar is from a better source, there is less sugar, and you are avoiding some of the other chemicals found in sodas. On the other hand, if your goal is to cut calories by not drinking soda but having the juice instead, then Mike is obviously right on.
  3. Always be on the lookout for what works for you as you learn to make better decisions. My #1 rule for nutrition is do what you think you will be able to sustain and make small adjustments rather than large drastic ones. Staying consistent with this philosophy will get you to your goals.

MyFitnessPal: How To Start

I should start with a small disclaimer: I don’t mean to overly promote MyFitnessPal (MFP) the brand. In the end, there are several apps that work in a similar fashion. That said, I have used MFP consistently over the past year and a half and feel I have met my personal goals in large part to it. Therefore, I’m going to talk about it, hype it up, and explain how to use it for yourself but only because I truly stand behind it from experience. Fore some parts of this post, the same is true for MyFitnessPal and any other calorie tracking app but not always. The below is a “How To” on getting started using the app:

Step 1: Download the app or go to the website and create a login.
Step 2: Go through the set up but don’t worry about what goals you have activity level, etc. That is for later.
Step 3: Track what you normally eat for 1 week. Be diligent about catching EVERYTHING. A food scale is almost a must and a small investment for your kitchen. DON’T WORRY about what calories, macros, grams of protein, etc. you’re getting. This is just to set you up.
*Optional Step*: Look up the username “tribley” and add me as a friend!

Honest Truths – During your “calibrating week”, here are some things to be aware of:

  1. It’s easier to be exact by eating at home and using your food scale.
  2. Use the barcode scanner and if you’re searching for a food, try to get the green badge “verified” next to it.
  3. Foods labeled “raw” (ex. “Carrots – Raw”) are good indications they are correct (probably from USDA)
  4. Check the break down and see if it “adds up”. There are 4 calories per gram of protein and carbohydrate and 9 calories per gram of fat. If it says 30g of fat but 200 calories that can’t be right.
  5. If you eat out, see if you can go to place where the nutrition facts are online (Chipotle, Subway, Potbelly’s, Roti are my personal go-to’s). You can enter the information yourself or search to see if someone else already has.

Where will this take you? It’s all up to you but tracking is not the miserable task so many people make it out to be. MyFitnessPal is doing the “calorie counting” for you. All you have to do is enter your food and even that gets easier the more you do it as the app saves your previous foods, recipes, entries, etc. It’s no different than tracking your gas mileage or being good about a budget – like them, you just have to commit to doing it. You have to know what your issues are before you can fix them and nutrition is 90% of the battle. Better yet though – logging your food to align with your goals also gives you the freedom to work in foods you might have thought you “could never eat” on a nutrition plan. How good is that!?

Do the 3 steps above and if you want more information going forward, get in contact with me, and we can start working toward your goals.

MFP Feat Img