To maintain a healthy lifestyle, you must be a planner.
Not having your meals pre-planned is the number one diet failure. This will cause you to eat out, eat junk and then guilt yourself into failure. NO! NO! NO! Plan your meals a week in advance. Pre cook on your day off, cook enough the night before to take for lunch the following day. Eating artificial, processed, enriched, high fructose syrup, hydrogenated, filled and on and on foods will kill your chances for having a flat stomach and toned form. Make sure you read your labels, research the terms and stay away from the diet killers. If it is packaged or boxed, it can't be good.
Create your own recipes and track your calories!
When you know what you are putting into your body, it makes you more aware of what is actually clean. When I create a new recipe, I start by writing down each ingredient and track the calories, calories from fat, carbs, sugar, protein, sodium and saturated fat for each ingredient. If the serving is 1/2 cup and you are using 1 cup, double your totals. Next, I total each category and divide it by the serving size. This gives you a record of your intake, and helps you look for ways you can make the meal healthier!
Cinnamon Protein Pancakes
1 cup whole wheat flour
3/4 cup Egg Beaters
2 Scoops Whey Protein
1 tsp cinnamon ( may add, blueberries, strawberries, bananas)
1/2 cup Almond Milk
1/2 cup 1% cottage cheese
2 tbsp of Stevia or raw honey
Combine all ingredients in a blender, mix and pour over the griddle. Great for a post workout meal on a high intensity fitness program. Yields 8 4" pancakes. Double ingredients for 16.
3 Pancake Serving: 370 Calories, 33 fat calories, 42 carbs, 6 sugars, 45 grams protein, 0 sat fat.
I use Pure Maple Syrup. Raw Honey is great option, or you may top it with Greek Yogurt and fruit.
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