Yummy Protein Pancakes with Easy Greek Yogurt Honey Sauce

I love pancakes just as much as the next person. Who wouldn't want a batch of sweet, fluffy cakes first thing in the morning when your sugar levels are at a an all-time low? Me please! But, of course, store-bought easy-make mixes are usually filled with ingredients no one but a chemistry whiz would be able to pronounce.  So, to quench my yearnings for yucky and over processed junk, I'd been researching healthy pancake recipes. I've experimented with oatmeal, bananas, protein powders and other ingredients to find the perfect recipe. The caveat was I didn't want a complicated recipe. My approach to the kitchen is to get and get out as soon as possible. So, imagine my delight when I stumbled on a simple (3 ingredient!) recipe! These babies pictured above can be made using readily available items in most kitchen so if you live for quick and easy recipes (jet-setters and mommies), keep on reading!

3 Ingredients

1 VERY RIPE banana

2 whole eggs

1 tbsp chia seeds (ground flax seed can be used too)

Throw all three ingredient into your blender and whip until completely smooth.  Pour batter into a hot frying pan coated with cooking spray. You know what to do next. After one side is cooked, flip pancakes. cook until golden.

Greek Yogurt Honey Sauce

I used a 2:1 ratio for this sauce.

1 cup plain Greek yogurt

1/2 cup honey

Whip these two in a mixing bowl using a fork. The mixture will become liquidy. Pour two or three spoonfuls of this sweet and yummy sauce, garnish with berries or other fruits of your choice and voilà!

7 Hacks To Make Drinking Water More Fun!

Yes, its been drilled into our brains so many times: Water is really really really, no I mean, seriously good for you. But then again, so is getting your teeth cleaned at the dentist. So how does one turn something that feels more like a chore into an experience that is both enjoyable and tasty? Keep reading for my tricks I use to make myself actually like drinking water.

Spa Day

Spas often use cucumber slices to help reduce swelling and puffiness around the eyes. But that's not the only thing cucumbers are good for. Adding cucumbers to your glass of water is both refreshing and good for you. Nutrients found in cucumbers help to reduce your risk for high blood pressure and cancer. Trying to put on muscle?  Cucumbers contain silica which is important for healthy muscles and better overall health.

Its Tea Time!

Black tea cotains catechins and flavonoids that help to improve cardiovascular health and may help to improve cancer. Green tea helps to lower heart disease risk, lung cancer risk and helps you to lose weight. Try sage tea to help with excessive perspiration, chamomile tea for blood pressure, digestion and gas and ginger tea (my favorite) for soothing stomachache and arthritis.

Broths

Staying hydrated during the colder months can be a challenge for me. One thing I do to keep myself hydrated, while getting a healthy dose of vitamins and minerals, is by including more broths and soups to my diet.

Herbal Water

You can enjoy the benefits and flavor of herbs without the hot beverage by adding powered or sliced ginger, bruised mint leaves or lemongrass to your next glass of water. Lavender and rose hips are also another great option and are loaded with vitamin C.

Go Fruity!

Yes, lemon and lime have been the go-to fruits to spice up water but don't limit yourself. Strawberries, blueberries, cherries, mango and oranges can do the trick too. Next time you have a glass of water, try adding ice cubes of frozen berries that allow flavors to release slowly in your water.

Fem FITNESS Tips for Working Out With Weak Knees

Years ago, I had a friend who desperately wanted to lose weight. I suggested we work out together since its always more fun doing it with a friend but she always had the used the "I have bad knees" excuse. I had never experienced knee pain until recently so I could not relate to the experience. The idea, though, that knee pain or any other joint paint should prevent you from living the life you wanted just didn't sit well with me. I just didn't believe in limiting myself like that. Around that time, I had sprained my ankle and was nervous about working out while it healed. In time, my ankle healed completely and I lost ten pounds with regular exercise and mindful eating! The point is: Giving up on fitness goals is simple not an option. YOU CAN DO THIS. Sitting down and giving up does not strengthen those weak joints. Proper exercises do. So get moving and try these exercises to help you strengthen those knee joints.

Reverse Lunges

Start with your shoulders back and your hands resting at your sides. Take a big step back with one leg so that you're standing with your feet apart. Lower your hips to the floor until your opposite  knee forms a 90-degree angle (do not let it pass you toes). Push yourself up. Most of the strength should come from your front leg. Return your back leg to the starting position. Repeat with the other leg.

Romainian Deadlifts

Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides and with your knees slightly bent. Arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back. Now squeeze your butt to slowly pull yourself up (avoid using your back).

Hip Thrusts

Lie on your back with the hands by your side and your knees bent, shoulder width apart. Pushing up with your heels, lift your hips off the floor while keeping your back straight. Slowly go back to the starting position as you breathe in.

30 Day Clean Eating Challenge is HERE!!!

It would not be a new year if many did not set goals that they hope to accomplish. Most often, though, these goals are made with very little thought as to how these goals are going to be achieved. It's not surprising, then, why many fall off the wagon and never quite seem to know how to get back on. Having a clear plan in mind and how these goals will benefit you will help you not only to get started and make progress but also persevere even when you experience setbacks.

Weight loss goals are no different. Its not enough to just want to lose weight. Think of it, if you're at home and you want to go downtown or into the city, its not enough to just say you want to. You need to think about how you will get there. You may have a car or you may not. You may need to purchase a bus ticket or even walk. The bottom line is, you have to have a plan. 

I have set particular goals for myself this year. My goals include eating cleaner and increasing body strength and flexibility and leading an overall active lifestyle. So I've come up with a 30 Day Clean Eating Challenge to help me jump start these goals and well as help those of you who have been wanting to improve your eating habits and fitness. Click here to receive the workout guide! the  I received a lot of feedback from you wanting join me on this challenge. I hope it will help to achieve your goals and help to take the guess work out of how you're going to do it. I look forward to hearing from you about how this plan has worked for it or if it doesn't. This is not a one size fits all but I would love to hear from you areas that can be improved on. But you won't be able to do that if you don't give it a try. I will be there with you, posting my own progress, challenges and tips on my Facebook or Instagram page. Working on a goal with others to support you is always better than going it alone so come join the fun! 

Bodytech Protein Powder Review

Protein, one of three macronutrients, is essential to health and well-being. It supports our muscles, bones, skin, hair and almost every tissue in our bodies. Without it, we experience muscle wasting, growth failure, decreased immunity and weakening of the heart and respiratory system. Here in the U.S., the recommended daily allowance of protein is 46 grams per day for women over the age of 19 years. Some nutritionists, though, are now arguing that such recommendations are too low. However, according to data from the U.S. Department of Agriculture, up to a third of women between the ages of 20 and 40 don't consume the amount set by RDA.

Why such low consumption? For one thing, protein foods aren't as convenient as carbs and fruits. How often do you see someone pulling out a plastic baggie with steamed fish or chicken breast?  If you do, its often fried. Second, they're higher in calories so many who are trying to lose weight, usually go for low calorie options like veggies and fruit. 

But there's no need to be afraid of protein-rich foods. Numerous studies have shown that a diet high in protein does wonders for weight loss. That's because protein takes more work to digest, metabolize and use - more work means more calories being burned. High protein foods also take longer to leave the stomach so you have the sense of fullness and satiety for longer. 

So how do you meet your protein needs and speed up weight loss? Protein powders have long been a staple in the body builder's regimen but its becoming even more popular among the health-conscious. Not only do protein powders claim to provide ample supply of protein but many are low in sugar (simple carbohydrates), come in variety of flavors and provide versatility. 

So with all the hooplah, I decided to give the protein powders a try. Vitamin Shoppe had a massive sale a few months ago so I purchased two 5-pound containers of Bodytech Whey Tech Pro Protein Powders. I got the French Vanilla and Strawberry flavors (I really wanted Vanilla for versatility but it was sold out). I've been using these powders almost everyday and this is my experience with these products.

Bodytech Whey Protein	French Vanilla	Strawberry
TASTE & BLENDABILITY	6/10 Has a mild after taste Tends to clump if you mix it over heat Goes just fine with my oatmeal and cereal	5/10 Has an after taste that cannot be disguised no matter the number of ingredients you add Worse strawberry flavor I've had so far
EFFECTIVENESS & DIGESTIBILITY	Experience less soreness when I include it in post workouts No digestive issues with this product→
COST	Great cost, got it as a BOGO sale item, less than $100 for two 5-lb whey protein powder, can you say STEAL?→
PROFILE	This product provides 17g protein per scoop (100 calories) which is pretty good for the price→	This line provides 24g per scoop (110 calories). Can't complain

Would I buy this product again?

I absolutely `would. Besides the mediocre taste and minor blending issues, its good protein for your buck (I'll make sure to get the vanilla next time).

Sculpt Your Best Booty With These 3 Moves!

Thanks to stars like J. Lo, Beyonce, Kim Kardashian, Nicki Minaj and now Iggy Azaelea, having an ample booty is no longer a bad thing. One of the biggest trends in fitness right now is how to achieve a bigger and rounder derriere. Believe me, squats have never been this popular.

I've put together a few of my favourite exercises to achieve a firmer and rounder backside. They're pretty simple and can be done with or without weight. If you want larger glutes and quads, I suggest using weights, starting out with light weights until you get stronger and you can increase the weights. But for those who are absolutely fine with your butt just the way it is and you just want to firm and tone, I suggest doing lots of repetition with your own body weight. Now, I must say even though these celebrities do work how to achieve their bodies, a lot of them were naturally born with a larger backside. So if you are flat as a pancake, don't expect to look like Nicki Minaj. Instead of trying to look like someone else, focus on achieving a better YOU. By keeping your expectation realistic, you're way more likely to stick to your fitness goals.

Plie Squat

4 sets of 20 repetitions

Glute Bridge

4 sets of 20 repetitions

Donkey Kicks

4 sets of 20 repetitions each leg

7 Foods That Are Causing Your Inflammation

Inflammation is the body's natural defense against infection or injury. When you cut yourself while making dinner, your finger may swell, turn red and begin to hurt. Your body causes the wound to become inflamed by sending white blood cells to thee wound to destroy bacteria. In this case, inflammation is a good thing. 

However, chronic inflammation can wreak havoc on your health. According to world-renowned nutritionist and dermatologist, Nicholas Perricone, MD, when that inflammation become chronic, "the immune system mistakenly attacks normal cells, and the process that ordinarily heals becomes destructive." Heart disease, Alzheimer's cancer and even acne are just a few of the possible consequences of chronic inflammation. Here's a list of some common inflammation-causing foods. A few may surprise you.

Sugar

Sure, it can hard not to indulge your sweet tooth. But sugar may be causing your body undue stress. The American Journal  for Clinical Nutrition suggests that processed sugar triggers the release of inflammatory messengers known as cytokines (these are released by infected or injured cells). Not sure if sugar is hiding in your food? Just check your food labels for any ingredient ending in "ose".  And  don't just cut back on sugary desserts. Breakfast cereals, sweetened yogurt and fruit juices are high in sugar and won't do you any good.

Aspartame

Ok, if too much sugar isn't good for you then sugar-free sweeteners are the next best thing? Wrong! Especially sweeteners made with the protein aspartame  can be wreak havoc  on your health.  Aspartame, a neurotoxin, is commonly used as an artificial sweetener because its 200 times more sweeter than sugar and is sold under the names NutraSweet or Equal. For those who are susceptible , they may have an imflammatory response to aspartame.

Vegetable Oils (High in Omega-6)

Vegetable oils tend to be high in omego-6 fatty acids which are essential for health. However, too much omega-6  (in relation to omega-3) causes the body to produce pro-inflammatory substances like eicosanoids. Eicosanoids have been linked to inflammatory diseases such as allergies, arthritis, Alzheimer's and heart disease.

Cow's Milk

 Milk provides necessary calories, nutrients and fat essential for the growth of young calves, not humans - especially fully grown ones. Milk and its by-products such as cheese are not crucial for strong healthy bones and contains casein, a common allergen that causes inflammation. Plant-based sources of calcium include green leaky veggies such as broccoli, spinach, kale and collards. Love texture of milk? You can opt for nut milk such as organic almond, rice or oat milk.

High Fat/Sodium Foods

We know high fat and sodium diets can lead to chronic diseases  like cancer and heart diseases. Studies also suggest that animal fat also contribute to inflammatory response. Meats high in fat and sodium include burgers, hot dogs, bologna and ribs. Swap out high sodium season mixes for fresh or dried herbs or choose no-sodium added season mix.

MSG

Commonly found in prepared Asian food and soy sauce, mono-sodium glutamate (MSG as it is most widely known) is a food additive that enhances the flavour of food. This substance can trigger two pathways of liver damage and chronic inflammation. Prepared soup, soup mixes and fast food may also contain MSG.

Gluten

Gluten-free diets have become very popular over the past few years and for good reason. Especially for those living with arthritis and celiac disease, gluten can make the inflammatory response even worse. This protein can be found in many foods made from wheat, rye and barley.

Foods to Consume More Of

Oatmeal

Nut Milk such as organic almond milk, rice milk and hazelnut milk

Fish such as salmon, sardines and tuna

Plain Greek Yogurt

Fresh & Dried herbs

Extra Virgin Olive Oil

Green leafy vegetables