Try Some Protein Pancakes...Yum!

Got a Magic Bullet or something equivalent?  Try this recipe for some nutritious and delicious pancakes!

Ingredients:
1/2 cup old fashion oats
3 large egg whites
1/2 cup non-fat cottage cheese

Topping:  1/2 cup frozen berries microwaved.

How to prepare:

Using magic bullet or equivalent, mill the oats to a fine powder.  In a separate container, blend egg whites and cottage cheese until fluffy.  Mix ingredients together and pour onto the griddle.  Cooks just like regular pancakes!

Nutrition facts w/fruit topping:

Fat: 2.5g
Pro: 26g
Carbs: 41g
Total Cals: 288

Nutrition facts w/o fruit topping

Fat: 2.5g
Pro: 26g
Carbs: 33g
Total Cals: 254

The Proper way to Cheat

      So you instituted a meal plan but struggle in and out with sticking to it.  Constant slips from this developed plan is called “cheating”.  So how can we turn something that has caused so many slips and setbacks to our goals into a positive thing?  Simple, with a little structure and some guidelines we can all have our chance to cheat and feel good about it.   Now don’t get me wrong, that doesn’t mean we can continue to have “cheat weekends” or grab candies from the dish at the office every time we pass it.  Cheating demands clear and precise rules, and they are as followed:

1.       Limit yourself to 1-2 meal/snack that you “cheat” on.  Avoid cheat days or weekends, limit to a chosen meal of that particular week.

2.       Limit the time allowed to cheat.  Typically I’ll allow myself 30 minutes to cheat and eat whatever I want.  Outside this time frame no more cheating, this is how setbacks occur.

 

3.       Pre-plan your cheat meal.  Determine at the start of the week which meal or time period you will institute your cheat meal.  Once determined stick to this time and don’t cheat outside of it.

4.       Don’t limit yourself during your cheat time.  This is crucial in preventing you from cheating outside of this allotted time.  If you want to eat cake, then is the time to do it.

5.       Cheating classifies all food and drink.  Going out for drinks with friends counts, so plan accordingly.  Going out for drinks one night and having your cheat meal the next is no bueno and doesn’t help your cause.

6.       Keep it “black and white”.  The more your meal plan and your arranged cheat time are structured and organized the less chance you have from slipping.  Stay away from the grey areas (ie.  Talking yourself into meals outside of the plan) because you’ll always talk yourself into slipping further.

 

Having a cheat meal every week following these rules will help keep structure to your nutrition plan, prevent from slipping, and keep you sane.  It will add consistency and prolong the length of time you can stay on the routine.  Even the most disciplined of “dieters” use this cheat method.  Take for example those who train for fitness or body competitions who need to be very lean.  To help those participants to stay on track and focused, they too will have a set cheat meal in their routine.

To get help in setting up a nutrition routine email Scott with Adrenaline Fitness