We all love protein pancakes.....Right???!!!! Well, checkout this awesome recipe from one of our ambassadors Valerie. This recipe is delicious.
Hey there!! I have a morning pancake recipe that is very good. Most protein batters are too eggy, this one is not and is amazing with the addition of either cinnamon or fennel seeds or both. Play around with the flavors. I also love all the fiber that is in the coconut flour.
Protein Pancake
120 g. egg whites
45 g. plain Greek yogurt, fat free
14 g. coconut flour
1/2 tsp. baking powder
25 g. oats
Mix all together in a blender ( I also add fennel seeds to taste)
You can either make this in a pan as a pancake or put the batter into a waffle iron for an amazing waffle.
Top with your favorite raw nut butter to include your healthy fats or use pumpkin butter, which is also a healthier option than syrup.
The batter has 15 g. healthy carbs and 20 grams healthy protein.
Enjoy! And yes, I'm measuring in grams, not ounces...my trainer is Canadian and the rest of the world is on the metric system. lol!!
This Girl Lifts,
Valarie
Do you want to become an ambassador for This Girl Lifts? Send us an email telling us a little about yourself here.
The Beginning of a New Year
Tuesday, December 24, 2013
It's that time of year again when everybody starts making their New Years resolutions. One of the most infamous ones of all times is, "I am going to lose weight." Yes, New Years is 6 days from now. So whats wrong with starting before hand?
I am not a person who doesn't believe in New Years resolutions. Losing weight was one of mine last year but I started a month or two before hand. Needless to say, I stuck to mine and here I am today giving you a few tips on how to stick to your goals and follow through on your resolution to lose weight (No expert but walking proof).
1. Make it a priority!! This should be one of the most important things on your list. Don't skip working out to party or have a drink with friends. You must allow it to become a part of your everyday routine.
2. Seek Help. Sometimes we all feel like we know exactly what we need to do to lose weight because a friend told us what they did or we read an article in a magazine but I will be the first to tell you that I thought I knew to. Not everything we see or hear is specifically made for our bodies. Everybody's body is different. So seek advice from a nutritionist or a trainer if you need to.
3. Surround yourself with support. We all have those friends who want you to drink, eat snacks, and get lazy with them. Tell them the answer is "NO!" Find friends who have the same resolutions as you. Sometimes a little competition gets you extra motivated as well. It's nice to have a support system.
4. Start out fresh in your kitchen. Now don't just go tossing sh*t in the trash. Donate it or allow only the family members in your house to eat it. When I started my husband was a away so I gave everything in my cabinets and fridge to a family I knew and started cold turkey. (It was painful but pain is weakness ladies.)
5. Believe in yourself. Yes, a lot of us who are on health kicks now have tried over and over and over again every New Year to start a weight loss program and have literally failed every time or just didn't follow through at all. The biggest accomplishment you can achieve is to have faith in yourself. The journey will be long, hard, and never easy. F.A.I.T.H. is what it takes.
Now that you have those important tips...........enjoy your Christmas and New Year's. The best is yet to come.
Work Hard. Play Hard.
This Girl Lifts
(Exciting new things coming up on the blog. So stay tuned!!)
I am not a person who doesn't believe in New Years resolutions. Losing weight was one of mine last year but I started a month or two before hand. Needless to say, I stuck to mine and here I am today giving you a few tips on how to stick to your goals and follow through on your resolution to lose weight (No expert but walking proof).
1. Make it a priority!! This should be one of the most important things on your list. Don't skip working out to party or have a drink with friends. You must allow it to become a part of your everyday routine.
2. Seek Help. Sometimes we all feel like we know exactly what we need to do to lose weight because a friend told us what they did or we read an article in a magazine but I will be the first to tell you that I thought I knew to. Not everything we see or hear is specifically made for our bodies. Everybody's body is different. So seek advice from a nutritionist or a trainer if you need to.
3. Surround yourself with support. We all have those friends who want you to drink, eat snacks, and get lazy with them. Tell them the answer is "NO!" Find friends who have the same resolutions as you. Sometimes a little competition gets you extra motivated as well. It's nice to have a support system.
4. Start out fresh in your kitchen. Now don't just go tossing sh*t in the trash. Donate it or allow only the family members in your house to eat it. When I started my husband was a away so I gave everything in my cabinets and fridge to a family I knew and started cold turkey. (It was painful but pain is weakness ladies.)
5. Believe in yourself. Yes, a lot of us who are on health kicks now have tried over and over and over again every New Year to start a weight loss program and have literally failed every time or just didn't follow through at all. The biggest accomplishment you can achieve is to have faith in yourself. The journey will be long, hard, and never easy. F.A.I.T.H. is what it takes.
Now that you have those important tips...........enjoy your Christmas and New Year's. The best is yet to come.
Work Hard. Play Hard.
This Girl Lifts
(Exciting new things coming up on the blog. So stay tuned!!)
Raspberry Protein Muffins
Thursday, December 12, 2013
Our awesome Ambassador Melissa Shevchenko has provided us with a great protein muffin recipe. I tried it and I love it. Let us know what you think.
Raspberry protein muffins
Sunday is usually my day to plan ahead for the week and complete all my food prep as well. Today I tried a new recipe and went with protein muffins instead of protein bars as per my usual.
I thought you guys might enjoy the recipe:
Dry ingredients:
1 cup almond flour
11/2 cup rolled oats
2 scoops of vanilla protein
2 tbsp flax seed
Sprinkle of cinnamon
Sprinkle of coconut
Tsp baking soda
Tsp baking powder
Wet ingredients:
1/4 cup coconut oil
1/4 cup egg whites
1 cup water
1/4 cup organic agave syrup (you can substitute this with raw honey or natural maple syrup)
1/2 to 1 cup of raspberries (up to you)
Mix dry ingredients together then gradually add in wet ingredients. Stir well. Add muffin liners to muffin pan, spoon in mixture and bake at 350 for 10-15 minutes.
Enjoy!
I thought you guys might enjoy the recipe:
Dry ingredients:
1 cup almond flour
11/2 cup rolled oats
2 scoops of vanilla protein
2 tbsp flax seed
Sprinkle of cinnamon
Sprinkle of coconut
Tsp baking soda
Tsp baking powder
Wet ingredients:
1/4 cup coconut oil
1/4 cup egg whites
1 cup water
1/4 cup organic agave syrup (you can substitute this with raw honey or natural maple syrup)
1/2 to 1 cup of raspberries (up to you)
Mix dry ingredients together then gradually add in wet ingredients. Stir well. Add muffin liners to muffin pan, spoon in mixture and bake at 350 for 10-15 minutes.
OH SO YUMMY!!!
THIS GIRL LIFTS
You can check Melissa out over on Fit Girls Rock. Go over and follow her page. She is incredible.
After Gym Facial Regimen
Monday, December 9, 2013
When I leave the gym, although I’m always covered in sweat,
my face is always feels the dirtiest along with other specific body parts..LOL!!
I don’t know about you but I have a daily face regimen that I follow every day
to ensure my face and pores stay absolutely clean. I have tried several products but I have
finally found one that works wonders for me and that is Mario Badescu skin
care.
1. Great facial cleanser. I use Mario Badescu Acne Facial Cleanser. At
first I was not a believer in this product because it doesn’t really lather up
but I have heard nothing but good things about it so I decided to stick with
it. I am just one of those people who believe if it lathers up, it’s a keeper.
2. Toner- Mario Badescu Seaweed Cleansing Lotion
smells great. It doesn’t dry your face out and leaves your face feeling smooth.
This toner disinfects and unclogs pores.
3. Moisturizer- L’OREAL PARIS Futur·e is my choice
of moisturizer. Although is not the same product family as all the above, I
love the way it makes my face feel especially since its high in sunscreen
protection.
4. Facial Scrub- Mario Badescu Kiwi Facial
Scrub…..Every 2-3 days I use a Kiwi Facial scrub that has an unbelievably
awesome smell. It leaves your face soft and gets rid of surface dullness.
5. Facial Brush- Last but not least I own an
awesome facial brush by Olay called the Pro X. There are plenty of other facial
brushes out there to choose from as well like the Clarasonic, Proactiv brush,
and the Neutrogena Wave. You just have to choose which one works best for you.
Of course not all these products are going to work the same
on you as they do on me. I have just given you a few that rock my world. Having
a great facial regimen after you hit the gym hard is essential to keeping your
skin looking great.
THIS
GIRL LIFTS
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