Fit Solutions

Archive for August, 2014

Protein Blueberry Pancakes

I truly did not plan to, yet I woke up Sunday with an intense craving for blueberry pancakes, so I decided to come up with a healthier version than what I would have gotten at the diner, plus there’s bacon at the diner.   I combined several recipes to make the most delicious blueberry pancakes I have ever tasted!  They may not be like grandma’s pancakes  – hence the protein supplemented to increase the protein content but they are delicious!  Here is the recipe:

1 Package of Advocare’s Vanilla Meal Replacement Shake
1/2 cup of unbleached flour
1/2 tsp of baking powder
1 tsp of cinnamon

1 large egg (or 2 eggs whites)
1 small apple pureed with 1/2 cup water (or unsweetened applesauce)
Optional: 1 tsp sugar (or other sweetener optional. I didnt add the sugar since the berries were sweet)

Mix with fork or blender until coated, then put 1/4 cup batter into hot skillet of thin coating of oil (I used olive). Top with spoonful of blueberries. Once top begins to bubble or edges get golden brown, flip and cook for few more minutes.

Make 8 small cakes or 6 medium cakes. Serve with scrambled eggs. (As your shake blend will only get you about 6 grams of protein if you eat 2 cakes, and you need more! and I estimate you will get about 12-15 grams of carbs )

Now this is a treat, I only eat pancakes like 2 or 3 times a year so make this for those rare occasions or you can make it a post – exercise meal with again eggs and fruit if you have a intense workout ( ie. very hard)   Enjoy!

Inflammation and Omega 3s

We all know the common signs of inflammation when we get a cut or a scrap, have a bought of allergies, our bodies work to fight off the assault by sending workers to the rescue. Yet inflammation is set off by an insult or injury to the body.
Chronic Inflammation is the cause of virtually all diseases, and it can prevent you from losing weight and having the healthy body you really want. Chronic Inflammation damages cells and makes it really hard to lose weight.
Major disorders are characterized by too much inflammation include Rheumatoid Arthritis, lupus, Multiple Sclerosis, IBS and even Type 1 Diabetes and ulcers. This is why medical studies on the subject confirm inflammation can have widespread effects on the body.

Unfortunately, so many of us suffer from chronic inflammation because we poison our bodies with the things we Eat. The great news is, we have a ton of control over inflammation because we control the main source of chronic inflammation—-Our Food and supplements specifically Omega 3s. Our American diet is heavy in other fats, so a balance of omega3s to 6s are essential to controlling inflammation.

So what are some other foods that are loaded with omega 3 and anti-inflammatory ingredients?

1 – Wild Caught Fatty Fish (MUST eat broiled or baked to preserve the Omega 3s) 8 ounces a week
2 – Raw Nuts and seeds (loaded with alpha linoleic acid – ALA)
3 – Dark Leafy Greens (VERY alkaline, which fights against inflammation)
4 – Garlic (been shown to be as effective as NSAIDs, like ibuprofen)
5 – Onions (contain allicin and quercitin, both are anti-inflammatory)
6 – Organic Berries & Tart Cherries (super high anti-oxidants and anthocyanins)
7 – Beets (super anti-oxidant food, which protects against cancer and heart disease)
8 – Flaxseed Oil (carrys ALA too)
9 – Peppers (chili and cayenne peppers are rich anti-inflammatory capsaicin)
10- Beans (kidney, pinto, and mungo beans contain omega 3s.

One of the main benefits of eating fatty fish, salmon, anchovies, and sardines is the Omega 3’s. If you find it difficult to get fatty fish and others regularly into your diet (maybe cooking for your family or a busy lifestyle makes it difficult to make sure you all get it enough) then a supplement may help.

Not only does it protect the brain, heart, and joints from daily inflammation, it supports every important function of the body including energy and metabolism. This is what I take, so what I would recommend, Click HERE to link to learn more.

It all started with a simple cleanse

So thrilled to congratulate my friend, Stefanie on her life changes for 2014. We are barely over the half way mark for the year, and she has just blown me away by her perseverance. Even though life gets in the way and we endure stumbling blocks, ie. busy work schedule, travel, hers includes a continuing foot issue.  Stefanie shared ” My measurements this June!   I thought I should check them since I hit the 25 pound milestone.   Since January, I have lost 18 Inches total!!    4.5 in my chest, 5.5 in my waist, 7 in my hips and 1 in my thigh.  Wow!  7 in my hips!!   I have so much more energy, and I never thought I would feel this good!”  She has bought Stefaniea bike and just reached her longest ride at 16 miles!  Way to go Stefanie!
 
What truly makes a difference is the accountability and support of a group!  Surround yourself with people who want the same things as you do helps with roadblocks and distractions. 
 
It all started with a simple cleanse. I coach people through a simple yet effective cleanse that can create the foundation for healthy eating and removing some of the toxins and habits that stall weight loss.  This is a wellness cleanse and can help with improving your energy, fatigue, inflammation, and overall health.  To find out if this is right for you, reach out to me at Kim@trimwithkim.com or call 314-323-9183