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Abs On The Road

Monday, April 27, 2015

One of my clients asked for an abdominal workout that she could do anywhere since she is traveling alot this month. This is a great focused workout that targets all of the major abdominal muscles and can be easily done in under 10 minutes. Hold the plank and the 6" hold exercises for 30 seconds each. Do 20 reps of the bike crunches and scissor kicks and repeat 3-4 times. You and your abs will thank me later!

 

Plank: Lay face down on the floor in a straight line. Push yourself off the floor and with your forearms flat on the floor forming the number ‘11’. Your shoulders should be right over your elbows. The rest of your body should be in a straight line. For better stability move your feet further apart. Beware not to raise your butt because then you lose the entire benefit of the exercise. You want to constrict the muscles in your abdominal section as well as your glutes (aka butt). This exercise works the entire abdominal section.



Bicycle Crunch: Lie back on the floor with your hands supporting the back of your head. Your legs should be bent in a 90-degree angle. Lift your head, neck and shoulders off the floor and rotate your abdominals to bring your right elbow to meet your left knee. As you rotate extend your right leg straight out. Then rotate your body (using your abs) to the other side so your left elbow meets your right knee. And your left leg extends straight out. Picture riding a bicycle while laying on your back. The twisting motion of your trunk should all be done using your abdominals.


 

Six Inch Hold: Lie flat on your back with your legs straight and hovering off the floor by six inches. Be sure to keep your back flat and contract your lower abs to keep your feet hovered in the air. Remember to breathe and focus on contracting your abs on every exhale. Hold for 30 seconds.



Scissor Kick: Lay down on your back with your arms by your side. Raise your legs 6-12 inches off the floor making sure that your lower back does not arch. If it does begin to arch lower your legs slightly. Slowly cross your legs to form an ‘X’ and then repeat on the other side. You can make this more challenging by lifting your head, neck and shoulders off the floor and raising your arms so they are parallel to the floor. This is great for working the lower abdominals.


Spring Is in the Air & On My Plate

Monday, April 27, 2015

 

Spring is in the air and I love being able to throw together a quick salad using whatever fresh fruits and veggies are on hand. You can mix up just about any combination of fruits to go on a salad. I typically stick with a balsamic vinegar and olive oil drizzle as a dressing since the creamy ones tend to be loaded with saturated fat and excess sugar and/or salt. Plus the light vinegar and olive oil allow you to really taste the mix of the fruits and veggies which should be the stars of the dish anyways.

 

Pear & Blueberry Salad

1 cup spinach or kale (or mix of both)

1 Bartlett pear chopped

½ cup blueberries

1 roma tomato sliced

Sprinkle of feta cheese (or omit if dairy free)

Sprinkle of sunflower seeds (~2 tbsp)

1 tbsp extra virgin olive oil

1tbsp aged balsamic vinegar

*(You can mix the vinegar and oil together to blend them before drizzling over salad if you prefer)

 

Layer the ingredients in that order in a salad bowl and enjoy!

Slow Down & Live the GoodLife

Wednesday, April 15, 2015

 

I never realized the importance of stopping to smell the roses. Personally I never cared for flowers so the phrase was always a little lost on me. I was so busy that I thought I might miss something if I slowed down. The phrase ‘I’ll sleep when I’m dead’ was much more fitting for me. When I left the corporate world, I went from 100mph to 0 and I got some serious whiplash! It took me a few months to recover and then I began to explore the myth behind this ‘slow down’ movement.

 

Here’s what I found:

Digital detox is good for the soul.

With so much information being sent to us in emails, social media, text, phones, meetings, etc we often feel like we are treading water with our heads barely afloat. Taking just 10 minutes to unplug from any internet/phone source can do wonders for your overall productivity. Use that time to sit quietly and focus on taking long, slow breaths. Or for those of you who just need to switch gears and declutter, clear out some old piles of paperwork, catch up on a few self-improvement or professional development articles. If it’s in the evening, definitely enjoy some quality time with your family. Even better schedule a digital free night for the entire family and enjoy a relaxed meal and maybe a few card games. (UNO anyone?!!) The first time I turned off my phone I felt so guilty and couldn’t resist picking it up every few minutes until I finally put it face down on my bedside table and went on about my night. And guess what? When I turned on the phone the next morning, there was no major crisis and all of those emails and to-dos were still waiting on me. However, the biggest change was my renewed sense of energy and a few new ideas to boot. Sometimes the best way to solve some of the big work problems is by unplugging and turning your attention to something completely unrelated. Trust me, you will feel a renewed sense of purpose and will likely have a multitude of solutions ready to implement.

 

Enjoy a meal with family and friends.

I love to cook so for me there is no greater way to express love than my preparing a meal for my family or friends. I take great joy in the entire experience from researching the meal, to food shopping, cooking and then serving the meal. The best part if watching everyone else enjoy it as well. Even if you’re not a cook, it’s important to dedicate time to spend with your family and friends and what better way to do that than over a meal. There are so many ‘take and bake’ options at stores today or you can splurge and dine out if it’s in your budget. The main thing is to take the time and just do it. Some of the best memories come from sharing a meal with those you love.

 

Just Breathe.

Breathing is a vital part of our existence. Without it, well, we’d be dead! One of my favorite songs is ‘Breathe Me’ by Sia and every time I listen to it, I’m reminded of the importance of breathing…inhaling life & energy and letting go of the negativity. Regardless of your busyness every has to breathe so the next time you find yourself getting stressed out, take a minute and just breathe. You’ll be amazed at how quickly your mind and body will shift to a calmer place. There is even medical research to substantiate deep breathing benefits for lowering blood pressure and heart rates which in turn activates the parasympathetic nervous system which acts like a brake in a car to slow your body’s responses back to a normal resting state.

 

These tips may sound crazy especially if you're moving at 100mph but trust me, once you try them you'll wonder why you didn't start sooner. Even if you’re not a fan of roses you can still enjoy the effects of the slow down. And if you’re like me you’ll find a new appreciation for those flowers and so much more in life!!

Are You a Mindful Eater?

Thursday, April 02, 2015

Mindful Eating

 

Most people are constantly on the go and multi-tasking throughout the day. One of the ways we think we are being smarter is multi-tasking our way through meals. Does this sound like you…grab a granola bar and eat it on the way to work; pick up lunch or take your own and eat it at your desk while checking and responding to emails; pick up dinner or microwave a meal and sit in front of the TV to ‘relax’ and eat. That was basically how I ate all of my meals when I worked as a corporate executive for many years. In my haste to be all things to all people, I felt the constant need to combine any form of eating with another activity and never gave it any thought. One day when I was traveling to Seoul, South Korea for work, I decided to walk down the street from my hotel and grab a bite to eat for dinner. I had forgotten to bring my cell phone and I was left with nothing to do as I ate my meal. How wrong I was!! After picking a corner table near the window and ordering my food, I began to people watch and take in all of the sounds and visuals around me. I could smell the aromas from various dishes as they were served to nearby tables. There were tables full of laughter and then also tables full of silence as people madly studied their cell phones or typed messages. Then I noticed all of the people passing by on the street and for the first time I realized how relaxed I felt while simply observing my surroundings. It was as if I was in the eye of a storm and I felt a real sense of peace. And then my food arrived. It was a traditional meal known as Bimimbap (BEE-beem-bap) and consists of steamed rice and on top sits a variety of steamed vegetables such as baby corn, mushrooms, spinach, bean sprouts and egg. It is seasoned with a soy, ginger, sesame oil marinade and is absolutely delicious. When this bowl of food was presented to me, I first smelled the dish and could feel my inner self starting to purr with excitement. (Yes, I said purr!) Then I took my first bite and simply held the bite in my mouth to take in all of the flavors. Then I began chewing and continued to notice the slight change in flavors as my saliva began to break down the food. It was a meal like no other and I enjoyed it thoroughly even though I probably only consumed about half of the bowl. All of my senses were on high alert and it was one of the most memorable meals I’ve ever had. Now you may wonder why I am going into so much detail about this particular meal. This is one great example of mindful eating. I was completely aware of the entire dining experience and all of my senses were engaged making it a most enjoyable experience.

 

Fast forward several years later and I am now a wellness coach guiding women on how to eat, move & breathe healthier. Given how busy we all are and the many responsibilities we have to our careers, family and community, it’s no wonder we tend to run ourselves into the ground. One of my recommendations to clients is to reserve one meal a day for ourselves. This goes back to my philosophy of taking care of YOU first so why not enjoy one meal and completely indulge in the act of eating. In Don Gerrard’s book, One Bowl, he describes how he picks out his favorite bowl and eats all of his meals out of this bowl. He has a quiet place in his house that is reserved for his meals and this becomes an almost meditative experience because he experiences every bite and how his body communicates with him by telling him when he is full. In my house, we use small plates. It has become a common practice that I eat my meals at home in silence either sitting at the dining room table or even sitting outside on our back deck enjoying this beautiful fall weather. Not only do I pay attention to what I’m eating but I also observe how I eat: the way I sometimes blend foods together or when I choose to save a certain side for last because it’s my favorite; even the pauses that I take to have a drink of water and assess whether I feel the need to clean my plate. It’s amazing how many times my body will quietly say ‘I’m full’ and I will simply take my plate to the kitchen to be cleaned. (Or soaked if you’re like my husband!) If this sounds way too intimidating (or weird) for you then here are a few suggestions you can try to begin mindfully eating and enjoying your food.


Turn Off All Technology

If you’re at the office, simply take your meal outside or to the office kitchen. Outside lunches are a great way to soak up some Vitamin D which helps maintain heart action and nervous system function. Plus, it’s a nice diversion from the fluorescent glow of office lights. Having no computers, phones or TVs around ensures that you are paying complete attention to your food.


No More Car Eating

If you’re eating 2 or meals in your car each day, subtract one meal. If you’re a morning person, consider waking up 5-10 minutes earlier so that you can eat your breakfast in a quiet place before the hustle of the day begins and/or the rest of your house is awake. This is a great opportunity for you to be able to enjoy a few relaxing minutes and set a mindful start to your entire day. I’ve had quite a few people tell me this is their favorite meal of the day because it sets the tone for their whole day.


Find One Relaxing Spot for Your Meal

My husband travels for work so many of my meals are solo and that means I can eat pretty much anywhere I choose. That’s why I like to go outside when I can because there is something so relaxing about eating outdoors. When we eat together as a family, I will set the table and this becomes a meal where we are able to connect with each other and enjoy the food and the whole experience. We leave work and other stressful topics at the door so that we can at least enjoy this time with each other. You can do this with your kids as well and even choose a topic for dinner which can lead to some very creative and entertaining discussions.


Dine Out Solo

I did this a lot when I traveled for work and as I described earlier, it became one of my most cherished events. This may be hard for some people especially if you are constantly surrounded by people and technology but trust me, it is well worth the uncomfortable feeling when you completely immerse yourself in the overall dining experience.

 

Mindful eating is really simply being present during your meals so that you can truly savor each bite and the complete meal. This goes back to making YOU the number one priority and what better way to do that than to set a date with yourself every day for at least one meal. You’ll be so happy you did!!

Slow Down & Just Breathe

Tuesday, March 24, 2015

Why does it take a tragedy to make us truly slow down and enjoy life? My stepmom passed away unexpectedly last week and time stopped for a few days while family gathered around to comfort each other and reflect on our childhood and all of the memories we had of my stepmom. One of the men officiating her funeral made the comment that we all need to slow down, not when tragedy strikes, but in everyday life. Our society has begun to glorify ‘busyness’ for some strange reason as if there is some mysterious prize for being the busiest person. I can guarantee in your final moments of life that you are not wishing that you had been busier. In fact, I’ve heard many people speak of those final moments with loved ones and they all say they wished they would have slowed down and enjoyed life more. More than anything my stepmom’s passing has made me realize how precious life truly is and I want to make every moment count and ensure that all of my interactions with people are sincere and positive. My stepmom was full of life and believed earnestly that life was meant to be celebrated. So today and every day I will honor her legacy by slowing down and enjoying life to the fullest. Rest in peace, BigKim. Know you are loved and missed.

Time to Veg Out

Monday, March 16, 2015

Farm Fresh Veggies

 

I woke up this morning craving fresh tomatoes. If you’ve ever had the pleasure of tasting a homegrown tomato freshly picked off the vine with a dash of salt and pepper then you know exactly why I’m craving tomatoes! It is a little piece of heaven and totally moan-worthy in my book. J That being said it’s time to start working on my garden so I can have tomatoes ready for the summer. And for those of you who don’t have the time or the desire to plant a garden those tomatoes are just a click away. One easy way to get fresh veggies is to sign up for a local community supported agriculture (CSA) program. You can easily Google a program in your area and there’s a good chance that there’s a local farm nearby that has a program or offers onsite pick up of fresh farm veggies. And did I mention farm fresh eggs?!

 

For those of you that are in the Charleston area here are a few programs you can check out.

  • -Ambrose Family Farms: This is my personal favorite and I try to do either the winter or summer share program depending on my schedule. I would recommend the medium share for a 4-person family. Plus you can always head to the Stono Market on Main Road if you want more veggies.
  • -Legare Farms
  • -Gruber Farms

 

For my Columbia, SC peeps….try these

 

There are a few other large retail companies that are now partnering with local farms to provide customers with access to fresh produce. Check out Overstock.com and search for ‘produce’ and add your zip code to see if there is a program near you. There is also a Costco-like retailer, ThriveMarket.com, which also sells fresh veggies and a wide range of other products that you can have delivered to your door. There are free shipping options with both of these retailers to make it a little more cost efficient.

Everyone should have access to fresh produce regardless of where you live. And buying fresh farm veggies is usually very inexpensive and you’re supporting local business so it’s a win for your wallet and for your local community.

Office-Approved Exercises

Tuesday, March 10, 2015

Clients often ask about ways to exercise while at work since that’s where they spend at least a third of their day. In order to get the maximum physical benefits associated with exercise the Department of Health recommends at least 150 minutes of moderate intensity cardio exercise per week. This can include walking, jogging, cycling, swimming or other high intensity interval workouts that include cardio and resistance training. If you’re not into exercise this can seem like an unrealistic goal but think about exercise in terms of movement and get into the mindset of keeping your body moving throughout the day.

 

Here I’ve illustrated an office-approved workout that provides some cardio as well as strengthening exercises for the entire body. You can do many of these from your chair so go ahead and place your conference call on speaker and get to moving!


Cardio Get Up/Get Downs

Sit straight up in your chair, move your bottom towards the edge of your seat and raise your arms so straight above you so that you can still see your arms. Simply stand up from your chair and lower your arms as you stand. Then using your thigh muscles (quads) lower back onto your chair and raise your arms as you lower. Make sure you keep your chair under you so that you do not sit down and end up on the floor. Practice a few of these and then do as many as you can for 30 seconds. The faster you go the more cardio work you can get out of it. Rest for 10 seconds and repeat this three times.



Genie Hover

As you are seated in your chair cross your legs like you are sitting cross-legged. Place your hands on the arms of your chair and using your arms and your core slowly raise your body off of your chair a few inches. Hold for3 seconds then lower yourself back into your chair. Repeat this movement five times.

Genie Chair Hover

 


Tricep Desk Dips

This is a great activity for strengthening your triceps and upper body and you can do it from anywhere. Stand with your back to your desk and place your palms directly behind you on the desk. Your fingers should be facing straight ahead. Slowly bend your elbows (keeping them by your sides and pulled in) until your arms are at a 90 degree angle. You can bend your knees to help with this movement or for more of a challenge keep your legs straight out in front of you with heels only touching the floor. Repeat this for 20 reps. Take a breather for 30 seconds and then repeat again two more times.

 



Leg Raises

Sitting in your chair, move your body towards the edge of your seat. Raise your right leg straight out in front of you with your foot flexed. Then raise it a few inches higher (bottom thigh should be lifted off of the chair) and hold for 3 seconds. Lower the leg back down again. Repeat on the right side 10 times and then perform the same exercise with the left leg. Rest and repeat again two more times.

chair leg raises

 


Core Pull-Ins

Sitting in your chair, move your body towards the edge of your seat. Make sure you are sitting up tall with your back straight. Engage those core stomach muscles. Place your hands on your desk with elbows bent towards the corner of the room. Slowly inhale (think count to 4) and then exhale. On the exhale contract your stomach muscles like someone is punching you in the gut. Remember to keep your back straight and pull your shoulders out of your ears. All of the movement should be coming from your core. Your hands are bracing your core while you exhale so you can really dig into your hands to pull those muscles in. Repeat this 20 times. Rest and then repeat again two more times.


 

 

You can do any combination of these exercises and feel the benefits of muscle strengthening and increasing your heart rate for better cardio health. Also think about incorporating walking meetings around the office and even walking around the room on your next conference call. Every little bit of movement helps!

Getting the Sugar Out

Monday, March 09, 2015

 

 

With the obesity rate in the US becoming a national epidemic, it’s time to really understand the role that sugar plays for maintaining good health. Take the French, for example, and notice how they have a diet much higher in fat but their sugar consumption is 5 ½ times less than the American diet. And yet the French have minimal issues with obesity, cardiovascular disease and even diabetes. Did you know that excessive sugar consumption is linked to more than 60 ailments/diseases? Let’s look at a few of these in greater detail.

 

Sugar & Cardiovascular Health

The more sugar you eat, the more insulin your body produces which also increases your triglyceride levels. Higher triglycerides translates into higher cholesterol levels. Also high insulin levels is also linked to a lower HDL (good) cholesterol, high blood pressure & obesity.


Sugar & Cancer

Cancer cells LOVE sugar so the more sugar you eat, the faster those cancer cells grow. High insulin levels are one of the biggest risk factors for breast cancer. In fact, it carries a 283% higher risk. My sister is a breast cancer survivor and I witnessed firsthand the challenges she faced to fight that disease. Keeping my sugar intake to a minimum seems like a small price to pay if you ask me.


Sugar & Obesity

High fructose corn syrup accounts for more than 40% of sweeteners added to food and drink products today. This sweetener is a laboratory modified blend of fructose/glucose and the body is not designed to absorb this refined sugar mix so it goes straight to your cells where it is stored as fat. It is also absorbed into the cells without the production of leptin which is a hormone that regulates appetite so you stay hungry and continue eating which means you eat the whole bag of cookies….not good!


Tips for Reducing Sugar Intake

  • Eat foods low on the glycemic index (between 0-40) Reference www.glycemicindex.com for a helpful guide. These foods raise blood sugar slowly helping you avoid the dreaded sugar crash.
  • Eliminate refined table sugar NOW. If it’s in your pantry, get it out. Substitute raw honey or agave nectar if you must use it.
  • Eliminate processed carbohydrates (white pasta, breads, bagels) and go to whole grain pastas and breads or brown rice. These can all be found at your local grocery store.
  • Be your own food detective. Read labels carefully. Look for whole grains and be sure to read the sugar levels on containers. Between 20-40 g of sugar is all that is needed in a given day. Any more and you can put yourself at risk for those diseases above and fluctuations with energy levels and your mood in general.
  • Beware of fat-free or low fat foods. In many cases, to reduce the fat content, the manufacturer simply adds sugar. A good example is yogurt. A container of plain yogurt contains 6g per serving while its ‘fat free’ cousin contains 13g. Ironically, the fat-free food can make you fatter.
  • Listen to your body. When you eat a food that gives you a buzz but then you feel cranky or find yourself reaching for another sweet food a few hours later, pay attention to what your body is trying to tell you. Think about the foods (natural whole fruits and veggies) that give you sustained energy throughout the day. Those are the foods you should be eating to keep you balanced.
  • Eat balanced meals regularly. This really expands on the point above about listening to your body. Each meal should be a balance of protein, complex carbs and high quality fats. Think about the colors of the rainbow and how you can incorporate those colors onto your plate for each meal. And for many people, that may mean 5-6 small meals per day.

Reducing (or eliminating) sugar from your diet does not mean you have to go into starvation mode, ready to kill anyone you see eating a cookie. In fact, by keeping your meals balanced, especially with lots of fruits and vegetables, your cravings will reduce drastically and your energy will increase. It’s a win-win for everyone!

Cook Once, Eat Twice

Tuesday, March 03, 2015

People are always asking me the best way to eat healthy on a budget and on-the-go. The answer is there is no magic wand to wave over your kitchen to make a meal magically appear that is healthy and doesn’t break the bank. What I usually tell me people is that you have to plan ahead. Just like you plan your work day and even make plans for keeping your house in order and taking care of the kids.

 

So how do you do it? For some people who are master planners you can pick a day on the weekend to do your grocery shopping and do some food prep like cutting up veggies and/or baking a protein so that you can easily whip up a meal later in the week. For others who don’t want to spend that much time in the kitchen it’s all about keeping healthy foods on hand that are easy to prep.

 

This recipe is for those people who do plan ahead and have a cooked protein and grain already on hand. My motto is ‘cook once and eat twice’ so I will prepare a meal on Sunday night and be able to incorporate part of it into mini-meals later in the week. It saves a ton of time during the week when you can simply reheat a food and mix it in to make something else.

 

Sunday Meal #1 Chicken Fajita Rice Bowl (~25 minutes total prep/cook time)

Serves 2 (With left overs for lunch and the chicken and rice can be used in another meal)

2 Chicken Breasts (sliced)

1 onion (sliced)

2 green bell peppers (sliced)

1 garlic clove (diced)

2 tsp EVOO

½ tsp ground cumin

1 tbsp salsa

2 pinches of shredded cheese

4 cups cooked brown rice

½ avocado sliced

 

To Make:

Sauté chicken breasts in pan with EVOO & garlic until mostly cooked throughout

Remove half of chicken and place in container to be used in another meal

Add sliced onions, peppers and cumin to the remaining chicken mixture and cook for 3-5 minutes

Add ½ cup rice to bowl and top with chicken & peppers

Add salsa and cheese

**If you want to heat up some black beans to add in some additional protein feel free to add those as well

You can add leftovers to a salad for lunch the next day as well. Or you can wrap up in a whole wheat tortilla to make a chicken fajita burrito.

 


 

Monday Meal #2 Chicken Stir Fry (~ 15 minutes total prep/cook time)

Serves 2

Leftover chicken breast (~1 chicken breast)

Leftover brown rice (~ 2 cups)

2 pounds green beans (Can chop off the ends if you have time but otherwise these can go straight into sauté pan)

1 Bunch of Green onion (chopped)

1 garlic clove (diced)

2 tsp sesame oil (can also use EVOO)

¼ cup teriyaki marinade (Wan Ja Shan Organic or Kikkoman; you can also make your own with soy sauce, honey, garlic & ginger if you have the time)

½ tsp red pepper flakes (optional for extra heat)

 

To Make:

Sauté green beans and garlic in sesame oil for 3-5 minutes on medium/high heat

Add chicken and teriyaki marinade and stir together for another 3-5 minutes

Add rice and continue stirring until marinade is mixed well with the rice

Top with green onion and stir again

Serve in a bowl and top with red pepper flakes for added heat

 


It's National Pancake Day

Saturday, February 28, 2015

Is there a better reason to wake up and have pancakes for breakfast?!! Instead of reaching for a mix which is loaded with processed ingredients and trans fat try one these easy, made-from-scratch recipes for a healthier start to your day. Now you can have your cake and eat it too…and no guilt!!




Wheat-Free Pancakes

3 cups almond meal
1 tablespoon ground flaxseed
1/2 teaspoon sea salt
1/2 teaspoon baking soda
3 large eggs
3/4 cup unsweetened almond milk, light coconut milk, or milk
2 tablespoons extra-light olive oil, walnut oil, coconut oil, or butter, melted

 

To Make:

  • In a medium bowl, combine the almond meal, flaxseed, salt, and baking soda.
  • In a large bowl, whisk the eggs, then add the milk and oil or butter and whisk thoroughly.
  • Gradually whisk the flour mixture into the egg mixture. Add more milk as necessary, one tablespoon at a time, to reach pancake-batter consistency.
  • Lightly oil a skillet and heat over medium heat. Pour batter onto skillet to make large or small pancakes. Cook for three minutes, or until bubbles form and edges are cooked. Flip and cook for three minutes or until underside is lightly browned. Repeat with remaining batter.
  • Top with Greek yogurt and berries or your maple syrup if you want a sweeter treat. I like mine with dark chocolate chips or cocoa nibs!


Ever wonder what to do with that leftover quinoa? Or if you've never tried quinoa this is a great way to enjoy it. The quinoa gives your pancakes a fluffier texture and you can sweeten them up with syrup or fruit.



Quinoa Pancakes

1 cup cooked quinoa
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon course salt
1 large egg, plus 1 large egg white
1 tablespoon unsalted butter, melted, plus more for skillet
1/4 cup low-fat milk
2 tablespoons pure maple syrup, plus more for serving
Fresh fruit or fruit preserves (optional) for serving

  •  
  • To Make:
  • In a medium bowl, whisk together quinoa, flour, baking powder, and salt. In another medium bowl, whisk together egg, egg white, butter, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine.
  • Lightly coat a large nonstick skillet or griddle with butter and heat over medium-high. Drop batter by heaping tablespoonfuls into skillet. Cook until bubbles appear on top, 2 minutes.
  • Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more melted butter and remaining batter (reduce heat to medium if overbrowning). Serve with maple syrup and fresh fruit or preserves if desired.

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