Bringing Wellness Full Circle

Posts tagged ‘Breakfast’

Pumpkin Pancakes

By now, I guess you know my fascination with everything pumpkin. I could eat in every day in every possible way! So it makes all the sense in the world for me to make pumpkin pancakes. But I won’t budge on my no white sugar, no white flour rule. It took me a couple tries. The first attempt was kind of a major failure texture-wise, even though the taste was wonderful. The second attempt, well, here was the result:

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So, here you go:

Pumpkin Pancakes

1 egg and 1 egg white, beaten a bit

2 T oats, raw

1/2 cup pumpkin puree

2 tsp Truvia (or agave syrup)

1 tsp each vanilla and pumpkin spice

Pinch baking soda and pinch salt

1 T ground flax seed

Heat cast iron pan and spray with nonstick cooking spray.

Mix all ingredients in small bowl

Pour thick batter into pan. I divided mine in three pancakes.

Cook on medium heat until firm enough to turn over. Turn them over and cook another two minutes or so.

I ate them plain, just like that. But I bet they would be yummy with syrup and walnuts, or applesauce…

For the three pancakes: 201 calories, 9 g of great fat, 17 g carbs, 14 g protein and 3 g fiber. Not bad!


Energy PowerHouses

What we eat has such a big impact on our energy levels, so I thought we’d zoom in on “energy powerhouses” today.

Pulling energy from foods is mainly about carbohydrates, which get broken down into glucose—the muscles’ main energy source.  Not enough carbs and you are run down; too many carbs and the extra turns into fat.  The wrong kind of carbohydrates certainly turns into fat!

What not to do for energy:  reach for a quick, sugary, refined carbohydrates!  They will give you a quick energy burst, but will leave you feeling horrible and with a few (or a lot of) extra pounds!  The sugary spikes that come from large meals or high glycemic foods (all refined flours and sugars) lead you on a glucose roller coaster which is …just plain horrible!  By keeping the glucose levels on an even keel, your energy levels don’t drop drastically and you find yourself more able to deal with the demands of everyday life.  And since your blood sugar drops within four hours of eating, you have to remember to eat the NEWAY™ way: frequent, smaller eating events made up of a combination of high-fiber complex carbs and low fat protein. This combination will boost your mental and physical energy and give you regular energy throughout the day.  So if you have gotten away from this simple way of thinking and eating, get back to it, my friend!  Your energy levels depend on it.

Here you go–my favorite energy foods:

1. The snacks in the following list have a combination of complex carbohydrates and protein and will help you through the mid-afternoon slump:

Whole wheat pizza

Oatmeal (the old-fashion kind, of course)

Fruit smoothie with low-fat yogurt

Peanut or Almond butter on an apple

Dried fruit and almonds

Yams with low-fat sour cream

Cut up carrots and hummus

Gazpacho and whole wheat bread

Low-fat cottage cheese and fruit

Hard-boiled egg and fruit or raw veggies

2. Breakfast: Breakfast is absolutely the #1 “eating for energy” strategy. It gets your metabolism off to a strong start and makes nighttime snacking a thing of the past. Coffee is not breakfast.  Focus on whole grains and vegetables which aid the metabolic production of energy.  Add a lean protein and you are all set.

3. Ezechiel Bread: sprouted grain bread, which means that it contains many types of grains (even beans and lentils!) and no flour at all. Check out the ingredients list: Organic Sprouted Whole Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Barley, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt, Fresh Yeast, Sea Salt. It’s full of healthy, whole (not refined) ingredients that are naturally rich in nutrients like protein and fiber. This mix of grains and legumes also means that each slice is a complete protein (containing all 9 essential amino acids), which is great for anyone, especially vegetarians. Here are some nutrition facts for just one slice:  80 calories, 75 mg sodium, 3 grams fiber, 4 grams protein. Despite ingredients like soybeans and lentils, it doesn’t taste “beany” at all. Its taste and texture is dense, hearty, and a little bit nutty. I keep mine in the refrigerator, and when you pull it right out, it can be kind of dry. So I prefer to toast this bread for better flavor and texture, or to microwave it for a few seconds, which softens it up and really makes it moist.

4. Flaxseed, the little seed with a big punch: all of these nutrients are contained in flaxseeds: lignans, phyotestrogen that protects against certain cancers, omega-3 fatty acids, fiber and complete protein.  One tablespoon of flaxseeds contains 35 calories, 1.6 g protein, 2.8 g carbs, 2.8 g good fats, 2.5 g fiber. Flaxseeds decrease total cholesterol, bad cholesterol. Triglycerides and blood pressure; they regulate bowl function, improve blood glucose control and reduce inflammation. You can eat flaxseeds whole, ground or as an oil.  Or have my yummy skinny muffin.

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