Whole Wheat Protein Pancakes

What do you do when you wake up at 7:30 on a Saturday, long before your jet-lagged husband? Head out for a peaceful run along the lake!

Nike  Run

The weather is perfect here today – 38 degrees and sunny! I didn’t wear my Garmin on this run, instead using Nike +. This allowed me to keep track of the run but only hear my pace each mile. Since I’m still working my way back after my cold and stomach illness, I didn’t want to stress over the pace. My average pace was 9:39 and I was smiling ear to ear by the end. The blue sky, sunshine and lake views were definitely the perfect way to start the day! Even better is the fact that I didn’t have to stop once during the run and felt really strong!

I headed directly into the kitchen when I got home, ready to whip up a breakfast of coffee, fruit and healthy pancakes. Inspired by a few different Pinterest recipes, I combined them to develop delicious, fluffy pancakes which were even better when paired with syrup and fresh fruit!  Thanks to the protein in the egg whites and Greek yogurt, these packed 18 grams of protein per serving and the healthy fat helped keep us full all morning! Be careful, since these are thick, yogurt based pancakes they need to be cooked at a lower temperature for longer period of time. But, if you take your time, they will turn out perfectly!

Whole Wheat Protein Pancakes

Whole Wheat Protein Pancakes (2 servings)

Ingredients

  • 1/2 cup whole wheat flour
  • 1 teaspoon baking soda
  • 6 oz Fage Total Greek yogurt
  • 2 egg whites
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • Optional: Syrup & fresh fruit

Directions

  • Combine whole wheat flour and baking soda in a medium mixing bowl until combined
  • Add yogurt, egg whites, vanilla and cinnamon to dry mixture, stirring until well combined.
  • Let batter rest while you coat skillet with non-stick cooking spray, butter or oil and bring it to heat on stove over a medium-low to medium heat.
  • Pour batter into pan, making 5-6 small pancakes.
  • Allow batter to cook slowly, waiting a few minutes until you flip.
  • Cook for another few minutes, until golden brown and remove from heat.
  • Top with your favorite toppings and enjoy!

Whole wheat protein pancakes 

What’s your favorite way to top your pancakes?

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Friday Favorites – February Edition

Hope you guys have had a great week. Are you counting down the minutes until the weekend begins? Due to a last minute cancellation, Bo and I have no plans this weekend. After fighting off a cold and then stomach illness, nothing sounds better than a relaxing weekend in Geneva. I’m looking forward to plenty of time reading on the couch, running, practicing yoga, cooking, watching movies and relaxing with Bo.

It’s time for this week’s dose of Friday Favorites. This week includes everything from a few new recipes, beauty products I’m enjoying, a new pair of running tights and some great workouts!

Tonight I discovered OPI Dutch Tulip nail polish. A perfect mix of red and pink hues, it is my new Spring color of choice. After months of darker colors, the vibrant hue is a fun change!

OPI Dutch Tulips

This great No Equipment, 12 minute HIIT workout is perfect for days when the roads are too snowy or travel forces you to workout in your hotel room. I’m heading to London next week for work and have already pinned this for some much needed workout inspiration.

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My gray, frozen runs have been made a bit brighter thanks to my Nike Epic Lux Tights. Unlike many other running tights I’ve tried, these stay in place during sprints, yoga and bootcamps. 

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This month’s book club pick, Big Little Lies, is hard to put down and easy to enjoy! It follows three different friends, each at a critical turning point in their life. I’m more than halfway through the book and still can’t figure out how it’ll end.

homemade Tagalong Scout cookie recipe

Forget to order your favorite Girl Scout cookies this year? Can’t have those delicious cookies in your home? These five recipes allow you to bake your favorite Girl Scout cookie at home. Hmm, I may just have to whip up Tagalongs this weekend.

I received some wonderful samples in my latest Sephora order, including a deluxe sample of L’Occitane Immortelle Precious Cream. This rich face cream absorbs quickly and doesn’t leave my skin feeling greasy. I’ve used lots of rich face creams over the year and this is the first that doesn’t leave my pillow case greasy and goes on smooth enough for daytime or evening use.

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Running After Stomach Illness

Happy Thursday!

Last night I finished a few work projects from home, with my legs propped up on the sofa in compression socks.  I did my best to take care of my body yesterday once I got home from work, resting and doing yoga, in advance of this morning’s long run.

I woke up at 5:45 so that I could finish my 10 mile run before a work breakfast meeting. I scarfed down my usual peanut butter toast and coffee, chugged a bottle of water, added a few layers to fight off the windy, 25 degree temps and headed out the door at 6am.  Last night and this morning, I couldn’t contain my excitement for this run. It felt like ages since I’d laced up before work for a long run, enjoying sunrise views along the lake and chasing swans.

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Unfortunately, about three miles into my run, my body had other ideas. The whole time I was running during these first thirty minutes, something just felt off. I didn’t feel fueled and I literally felt as if something was lodged in my throat. Unfortunately, a moment later, that huge hunk of bread and peanut butter was on the sidewalk. What the hell? I’ve never had an issue eating before long runs.

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I stopped in my tracks, turning to Google and WebMD for some answers.

“Is it common to have an issue digesting foods soon after food poisoning or stomach virus?”

Not being able to digest foods after stomach virus?”

Does it take longer to digest foods after food poisoning?”

“How long should I wait to start running after stomach virus?”

How does stomach virus or food poisoning affect running and training?”

You get the point. Over the next five minutes I found multiple articles which helped me understand why my typical, pre-run breakfast, wasn’t fully digested and why the sudden influx of carbs and water in my system made me feel so ill.

I slowly jogged three miles back home, busy with my thoughts, analyzing my choice to try and run long this morning and take in fuel, with what the articles suggested. In hindsight, doing 3-4 shorter runs this week over the course of Thursday through Sunday would probably have been smarter than attempting my long run. We’ll see what my coach says, but mentally I’m ready to lace up again tomorrow just without any illusion of it being a long, strong run.

Since stomach flu alone affects more than 20 million people each year, here are a few links to helpful articles and tips for your to consider the next time your training gets kicked off course with food poisoning or stomach bug.

Give your body 48 hours to recover

    • That recovery begins once your able to eat normally and retain fluids and nutrition.

Make sure that you hydrate more than usual before your workouts.

    • In addition to water, it can be helpful to sip electrolyte replacement fluids such as NUUN or Gatorade during and for a few days following the illness to help with electrolyte depletion.

Start out small for a few days

    • While everyone is different, depending on severity of illness, starting with a short workout will allow you to understand what your body can manage. 
    • Most articles suggest shorter, lighter workouts for a few days after illness before attempting more rigorous workouts.

Don’t eat too much

    • After a lack of nourishment for even just 24 hours, it’s normal to be starving. However, eating too much too soon can prove detrimental.
    • Eat multiple smaller meals versus large meals and drink often, but in small amounts.
    • Eating too much can cause you to feel sick again as it takes up to a week for your body to get back on track and digest foods regularly.

13 Things You Should Know About Stomach Flue

Coming Back from A Stomach Bug

How Do I Train After Illness?

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