Pancakes, hotcakes, flapjacks…whatever you call them, these tasty thin, flat cakes of cooked batter may be delicious for breakfast, but can ruin all your hard work in the gym. White flour, sugar, and a lack of protein make most pancake recipes less than ideal for your post-workout meal. But you don't have to designate them to your “cheat meal” because we've tweaked the ingredients to make them a healthy recipe for recovery.
It has been well documented that the meal immediately following your workout is key for repair and recovery. The winning combination of high-quality protein and “smart carbs” (fruits, vegetables, unrefined grains—all high in fiber) will help your body replenish your spent glycogen stores and repair damaged muscle tissue. Studies have shown that a small amount of protein (10 to 15 grams) consumed with carbohydrate right after training promotes muscle gain and prevents excessive protein breakdown.
Traditional pancake recipes are high in carbohydrates and low in protein. The key to boosting more protein in pancakes is adding two key ingredients—whey or plant protein powder and cottage cheese. To improve the carb quality of this recipe, swap out the refined, white flour for high-fiber old-fashioned oats. You can also add ground flax seeds or chia seeds to the recipe to further boost the protein and fiber, as well as add in some healthy fats.
We’ve taken our favorite Protein Pancake basic recipe to give you a gluten-free, high-protein pancake batter that you can “rock” three ways: Chocolate Chip Protein Pancakes, Banana Walnut Cinnamon Protein Pancakes and Blueberry Lemon Protein Pancakes.
Protein Pancakes
Makes 8 pancakes ~ Serving size 2 pancakes
3 eggs (2 egg whites + 1 egg)
¼ cup unsweetened rice milk or unsweetened vanilla almond milk
¾ cup old-fashioned rolled oats (dry uncooked)
1 tsp. baking powder
1/3 cup low-fat cottage cheese
1 tsp. honey (preferably raw)
1 scoop vanilla protein powder (whey or plant) we use our favorite Isalean Pro
1 Tbsp. unrefined coconut oil
Directions:
1. Place all ingredients in a blender (except coconut oil) and blend until smooth.
2. Heat a nonstick pan or griddle over medium-high heat. Add 1 Tbsp. unrefined coconut oil to pan. When it melts and is hot, ladle 2 Tbsp. of batter onto the griddle. Let cook 2 to 3 minutes, or until light golden color develops on bottom; flip and cook another 2 to 3 minutes. Repeat with the remaining batter
Chocolate Chip Pancakes
Add 5 dark chocolate chips on top of each pancake. Let cook 2 to 3
minutes, or until light golden color develops on bottom; flip and cook
another 2 to 3 minutes. Repeat with remaining batter.
Banana Walnut Cinnamon Pancakes
Add 4 slices of bananas, 1 tsp. walnut pieces and a sprinkle of
cinnamon on top of each pancake. Let cook 2 to 3 minutes, or until light
golden color develops on bottom; flip and cook another 2 to 3 minutes.
Repeat with remaining batter.
It
is an all natural system of products that is organic where possible and
doesn’t contain artificial flavours colours, fillers or sweeteners and
uses the highest quality ingredients.
Nutritional cleansing is
about bringing the body into balance by gently cleansing away toxins
while feeding it high quality nutrients and minerals.
It’s not a
‘’single organ” cleanse….. EVERY SINGLE CELL in your body, including
your brain is cleansed without the nasty, ill effects that some detoxes
result in.
Our Nutritional Cleansing System is actually not a
“weight-loss program’’. As your body moves into an optimal state of
health, excess fat and fluid are released while preserving your precious
lean muscle mass. In fact, the same program used to lose weight is used
by elite Olympic Athletes like Jana Pittman and Natalie Cook that have very little body fat!
The
system is not a liquid or starvation diet, you continue to eat
frequently and abundantly throughout the day and your body is
rejuvenated and replenished with natural botanicals, trace minerals,
enzymes and incredible nutrients that are all scientifically proven to
allow the body to be the miracle it is.
Ever wonder why you get
that Yo-Yo effect with diets – lose weight then get it all back plus 10%
more than you started with? It’s because they don’t address one of the
main causes of weight accumulation – Toxicity. The body is protecting
our organs from these toxins by creating more and more fat cells with
which to coat the toxins and chemicals. Simple isn’t it? Get rid of the
toxins and the body doesn’t need to create more and more fat cells.
Isagenix
is for anyone that wants to look better, feel better and sleep better
or just to de-stress. The ultimate goal is to get the mind and body in
perfect balance through cleansing the body of toxins and providing it
with all it needs nutritionally. The aim is to move the body from an
acidic to an alkaline state and to reduce inflammation in the body. It’s
fantastic to support gut and brain health and to boost the immune
system by up to 500%.
To be ‘on a diet’ is depressing and
boring. They are often hard to stick to and require a lot of motivation
and effort. If something is too hard to maintain you won’t stick with
it. The Isagenix system is not a diet or a quick fix, it is a lifestyle
change. If a pack isn’t right for you for any reason, you may benefit by
just using a couple of the products, be sure to contact us.
If you are on prescription medication you need to be monitored by your regular Doctor. Please see FAQ’s.
If the products are not suitable for you or for any other reason, there is a 30 day money back guarantee.
Isagenix does not intend to diagnose, cure or prevent disease.
TRADITIONAL DIETING
The
main reason why a lot of traditional diets fail is that many actually
starve the body of what it needs nutritionally. The body needs
nourishment to function properly.
Some diets and detoxes are so
extreme, the body needs protein and if it does not aquire that through
good nutrition it will start to break down muscle tissue. You think it’s
fat and fluid loss that you see on the scales and it might be but it
also might be the breakdown of your muscles. Lean muscle mass is so
important for your metabolism and burning calories.
The
Isagenix systems flood your body with all it needs nutritionally and at
the same time assists it in removing the toxins and impurities that make
us sick, tired and fat. All the products are 100% natural and all
sourced from the highest quality ingredients. The products are all
food. Superfoods in fact.
Whether training for a race or competitive
sport, one of the worst challenges that athletes can face is sickness
or injury. But athletes come with the added risk of a compromised immune
system because of frequent and extreme trainings.
A strong immune system depends on a healthy, balanced diet rich in
nutrients, but it’s not always easy to achieve. For athletes, who are
often looking for ways of pushing themselves to the limits, a little
extra support is needed. This is where Isagenix can help—with four steps
using convenient nutrient-dense products that provide various
ingredients that nourish the immune system. Step 1: Push protein whey up
Protein may not be the first nutrient people think of in regards to
the immune system, but it’s the most critical. Like other systems in the
body, the immune system depends on adequate intake of protein and amino
acids for optimal functioning.
Whey protein, in particular—a foundation for several of Isagenix
protein options—can better help the body maintain optimal protein status
because of its rich content of essential amino acids. Whey protein also
helps in other ways, as in supporting muscle maintenance and growth, as
well as in stimulating the immune system directly to encourage an
optimal response (1-3). Step 2: Think zinc, echinacea and colostrum
Extreme bouts of training are when the immune system is at highest
risk. Fortunately, studies have found that there are a few ingredients
that can target the immune system in key ways to give it a boost in
nourishment.
Athletes should consider zinc their best friend for staying healthy.
The mineral has a critical role in proper function and development of
immune cells, such as T-cells. Any deficiency of zinc comes with
unnecessary risk of a compromised immune system (4, 5).
Echinacea, a flowering plant whose roots and leaves have been used
for centuries by Native Americans for their medicinal qualities, is also
shown in randomized controlled studies to have beneficial effects on
the immune system (6).
Colostrum, the first form of milk produced by a cow after giving
birth, contains a range of immune-protecting substances. These include
immunoglobulins, proline-rich polypeptides, and lactoferrin that can
help protect the immune systems of athletes after long trainings (7, 8).
All these ingredients are available in the form of a spray like Isamune® Plus with Zinc. The product makes for a convenient way to bolster defense daily, before and after exercise. Step 3: Get the sunshine vitamin all year round
For athletes who often train outside in the sunshine, obtaining
enough vitamin D is not a problem normally. But during winter months,
levels can drop significantly. The decline can mean problems since the
body depends on the hormone-like vitamin for proper immune system
response (9, 10).
Getting adequate amounts of vitamin D from diet can be a challenge
since so little foods contain enough, but any low status is easily
corrected through supplementation. A convenient way to get a daily dose
of 2000 IU is available with Ageless Essentials™ Daily Pack and it comes along with another vitamin closely associated with immune status, vitamin C. Step 4: Sleep it off with melatonin
Perhaps one of the most influential lifestyle habits to support an
athlete’s immune system is getting adequate sleep every night. Research
has shown that even just one week of insufficient sleep alters the
activity of some 700 genes including genes involved in the immune system
response (11).
When getting proper shut-eye is a problem, choosing a good supplement like Isagenix Sleep Support and Renewal Spray
is the solution. It provides melatonin and other calming compounds such
as tart cherry and valerian root in a unique peppermint spray formula
that’s fast acting and convenient.
Keeping the immune system strong should be a daily pursuit and one
made easier with the nourishment provided in products like those of
Isagenix.
References
Dawson BM, Axford S. Nutrition as a part of healthy aging and
reducing cardiovascular risk: improving functionality in later life
using quality protein, with optimized timing and distribution. Semin Thromb Hemost 2014;40(06):695-703.
Freeman SL, Fisher L, et al. Dairy proteins and the response to
pneumovax in senior citizens: a randomized, double-blind,
placebo-controlled pilot study. Ann N Y Acad Sci 2010;1190:97-103.
Badr G, Ebaid H, Mohany M, et al. Modulation of immune cell
proliferation and chemotaxis towards CC chemokine ligand (CCL)-21 and
CXC chemokine ligand (CXCL)-12 in undenatured whey protein-treated mice.
J Nutr Biochem 2012;23(12):1640-6.
Hemila H. Zinc lozenges may shorten the duration of colds: a systematic review. Open Respir Med J 2011(5):51-58.
Prasad AS, Beck FWJ, Bao B, et al. Zinc supplementation decreases
incidence of infections in the elderly: effect of zinc on generation of
cytokines and oxidative stress. Am J Clin Nutr 2007;85(3):837-44.
Kim HR, Oh SK, Lim W, et al. Immune enhancing effects of echinacea
purpurea root extract by reducing regulatory T cell number and function.
Nat Prod Commun 2014;9(4):511-4.
Shing CM, et al. Effects of bovine colostrum supplementation on immune variables in highly trained cyclists. J Appl Physiol 2007;102: 1113-1122.
Crooks CV, et al. The effect of bovine colostrum supplementation on salivary igA in distance runners. Inter J Sport Nutr and Exercise Metabolism 2006;16:47-64.
Aranow C. Vitamin d and the immune system. J Investig Med. 2011;59(6):881–886.
Walllace, TC, McBurney M, Fulgoni VL. Multivitamin/mineral
supplement contribution to micronutrient intakes in the United States,
2007-2010. J Am Coll Nutr 2014;33(2):94-102.
Möller-Levet CS, Archer SN, Bucca G, et al. Effects of insufficient
sleep on circadian rhythmicity and expression amplitude of the human
blood transcriptome. PNAS 2013 Feb 25
Given the toxic nature of the modern world, cleansing should be a
part of a basic personal health routine for everyone. Even if you feel
pretty good today and consider yourself in good overall health with no
serious conditions, you should still consider including full-body
nutritional cleansing as part of your overall wellness regimen.
Most debilitating health conditions don’t occur overnight, they
commonly take years to develop. What’s more, while the human body is
very good at detoxifying itself, our modern world exposes us to so many
impurities and pollutants that our bodies simply can’t keep up with the
toxic overload. These environmental impurities are everywhere – our air,
water, soil and food – and the number of these hazards continues to
escalate, making the case for consistent cleansing as part of your
ongoing personal wellness plan.
Here are 10 reasons why Isagenix Cleansing is your optimal long-term health and longevity solution.
1) Precious Minerals- Isagenix products contain trace minerals,
gentle cleansing herbs, antioxidants, essential vitamins and a rich,
undenatured whey protein free of hormones, steroids and antibiotics –
all to help nourish and rejuvenate the body, promoting its natural
detoxifying abilities.
2) Rich in Nutrients and low in calories- Isagenix helps lower
caloric intake. High-calorie diets contribute to many of today’s
lifestyle health problems, like obesity.
3) Amino Acids- Isagenix provides your body with all the necessary branched-chain amino acids.
4)Weight Management- a natural and rewarding side benefit of the Isagenix system is safe and effective-weight loss.
5) Lean Muscle- leaner muscle mass is also a common benefit of the Isagenix products.
6) Athletic Endurance- Isagenix is the perfect support of the athletic performance.
7) Remove Impurities- The superior-quality ingredients in Isagenix
are the ideal catalyst for cleansing the body of impurities and
replenishing it with essential nutrients.
8) Flexibility- the Isagenix system is flexible and offer multiple options to meet the needs of virtually every individual.
9) Gastrointestinal Support- Isagenix supports the liver and gastrointestinal system.
10) Brain food- another terrific benefit of the Isagenix system is that it supports brain chemistry and helps curb cravings.
Isagenix is the prevention key that unlocks a longer healthier life. Cleansing is just one facet of whole-body wellness.
If you’re interested in learning more about the Isagenix system, please comment below and we’ll chat!
I used to be that person who believed wholeheartedly in only eating
“whole” foods. What does the term “whole” mean anyways? Well, it is
defined as a food that is processed and refined as little as possible.
So in essence this means all of your fresh fruits and vegetables, whole
grains, and lean meats. As a health nut, I honestly believed this was
the ONLY way to go, and some still do. It is simply a matter of opinion
and your beliefs. I still felt as if I was missing something because I
felt sluggish, tired, and had cravings all the time. I know I was eating
enough food and taking in all of the right nutrients (so I thought),
but what was I missing? Did you know that our fresh fruits and
vegetables are missing 80% of their nutrients!? WHAT!?? Even when we do
have good intentions of eating the right foods, we are still missing out
on all of this wonderful nutrition we are supposed to be getting. THAT
IS INSANE!!
There are quite a few reasons as to why our fruits and vegetables are
so nutritionally bankrupt and other reasons why we need the
supplementation from other sources….
1. Herbicides and pesticides are being thrown on our fruits and
vegetables to kill all the bugs eating them. Here is the kicker, “kill”.
So, this was made to get rid of these creatures, which sure, it does,
but it also kills most of the nutrition. Should we really be consuming
it?
2. Our foods today are highly processed and prepared in a way which again, destroys much of the nutritional value.
3. Depleted soils! When you have a diet high in fruits and
vegetables, chances are you are getting them from a fairly natural
source. The problem is most soils are used over and over again to grow
fruits and vegetables. With each growth, the mineral content becomes
insufficient.
4. Skipping meals! In today’s society, it seems the norm has now become
to sleep in as late as we possibly can, then grab a poptart or a bagel
on our way out the door….OR we just skip breakfast all together and do
not eat until lunch time. These do not count as an entire meal because
they are not nutritionally dense and only leave you feeling hungry.
5. STRESS is another big factor! We all live busy lives; constantly
running from place to place leaving little time to eat or even think
about getting proper nutrition into your body. Did you know that fueling
your body with the right nutrition can help to normalize your bodies
functions and help rid it of stress!?
These are the biggest factors that come to mind when thinking about
supplementing in nutrition. Now, there are MANY supplement companies out
there promising to be the very best and that they deliver everything
you need, but what they don’t tell you about are all the artificial
flavorings and chemicals poured into these supplements that are just as
harmful to your body as not getting the nutrients at all. Like many of
you, I was a HUGE skeptic of any type of supplement bought off the
shelves or any of these fad meal replacement shake companies. I tried
many protein powders, but all just left me feeling bloated and crappy.
What to look for in a supplement or meal replacement shake….
1. Soy free
2. Gluten free
3. No sucralose (Splenda) http://institutefornaturalhealing.com/2013/06/splenda-the-little-packet-of-death/
4. Non GMO
5. Where your shakes are being manufactured
6. Belief in the company producing the products
7. Natural ingredients
8. High quality ingredients
My choice of supplementation is Isagenix. Let me tell you, I have
NEVER been a supplement person before. I had taken various protein
powders before, but all they left me with was a sour stomach. I was
strictly whole and organic foods, but as mentioned before, even that is
not always enough. Isagenix protein is undenatured whey and comes from
what I like to call “happy” cows in New Zealand. They are strictly grass
fed and even fed and milked according to season. Because my body is
getting the nourishment it needs, I am left feeling the way our bodies
should, ENERGIZED AND HAPPY!!
Lori Harder, cover model, competitor and trainer, has enjoyed so many wins which include Ms. Bikini Universe 2010 Champion, Ms. Figure America 2010 Champion, and Ms. Bikini America Champion, that we just had to get some of her tips to help our readers excel too. Gorgeous, intelligent and driven, she certainly had some really valuable ideas to share.
Gabrielle Reilly: What motivates you to stay in such great shape?
Lori Harder: My drive to stay in shape comes from knowing that my happiness depends on it. When I was younger, I didn't lead a healthy lifestyle, and I always felt like I was lacking energy, motivation, and drive to do anything in life. Knowing what is on the other side keeps me on the move now!
Gabrielle Reilly: What weight/cardio training do you do in a week?
Lori Harder: I do three full body strength training/Plyo days. I also do one to two days of Yoga or Yoga Sculpt, and I walk the lakes around my home with my dog and husband for cardio every day.
Gabrielle Reilly: How do you fit your overall training/dieting into your lifestyle?
Lori Harder: I put it first, and make a plan for it every single day. I really try to get it all done in the morning as a priority so nothing else can push it off.
Gabrielle Reilly: Do you have days when you don't want to exercise?
Lori Harder: Every day!! Action spurs motivation though, so I know that I have to get my rump moving first thing each morning in order to find it.
Gabrielle Reilly: What time do you normally work out?
Lori Harder: First thing in the morning, starting with our cardio walk.
Gabrielle Reilly: How much sleep do you get?
Lori Harder: I get 8-9 hours per night. Sleep is one of the most important things you can do for yourself. It keeps your appetite at bay, and helps you repair your body and burn fat. Not to mention, it keeps me from being crabby to everyone in my life each day too! LOL
Gabrielle Reilly: How do you prevent yourself from becoming bored with working out?
Lori Harder: I make sure to always change it up, and keep it really challenging. I actually base my Online Training Program for others off of what my own plan is each month, so this motivates me to keep it changing. Oh, and fresh new music and cute new workout clothes on a regular basis sure helps too! You can check out my online training here http://loriharderfitness.com/training/online-personal-training/ for some other great ideas!
Gabrielle Reilly: What attributed to you achieving such great physical success?
Lori Harder: I was an overweight child growing up. My whole family was overweight because we showed our love for each other socially around meals. I knew I didn't feel good about myself on this path, so I decided to change it as an early teen. Now I do it to help motivate others to change their family tree as well.
I also attribute my physical to success to surrounding myself with right people in life. I have made some tough choices and learned that sometimes you have to avoid the people that bring you down or create a negative environment. I was blessed to find my coach Cathy Savage in my mid twenties. Having their expertise and guidance on show prep changed my life! This also opened the door to meet so many other like minded amazing women. You need to create an environment for success. That may mean you need to branch out and make new friends that support your healthy goals and lifestyle!
Gabrielle Reilly: How many calories do you consume a day off-contest and pre-contest?
Lori Harder: I don't ever count calories. I know that seems crazy, but I have an idea where my protein is, and I keep my diet very balanced with carbs, proteins, fruits or veggies at every meal. I've actually turned to Isagenix meal replacements to help me achieve this balance, and it is so much easier for me now! I eat 5-6 times per day, of which 2-3 of those are Isagenix shakes or bars.
I use almost their entire line of products and vitamins. When you lead a very busy and active, healthy lifestyle it is a blessing when you can find something that is all natural that you can use on the go and know you are getting the nutrients your body needs to keep up. Isagenix and high intensity compound training has saved me, especially now that I am traveling and speaking so much. As far as pre contest, I stay pretty close to show shape at all times. This becomes easier as you start to live this as a true lifestyle. For me, food is related to how I feel mentally, physically, attitude wise and my happiness. I know have to feel great to be successful in motivating others and myself to take action! I usually take about 2-3 weeks before a show or a shoot and just clean up the little extra treats or any cocktails. My training before show does not change much, but I will add in a bit more cardio and functional training the last two weeks to really tighten up. www.loriharder.isagenix.com
Gabrielle Reilly: Do you have allocated binge days/meals?
Lori Harder: I really don't have binge days anymore. I just eat what I want, when I want, but in moderation. So, if I want a Mocha and a little chocolate on a Wednesday, I eat it. This keeps me from binging by no longer feeling deprived for defined periods of time. This has resulted in a surprisingly balanced way to eat.
Gabrielle Reilly: What do you do when you feel like breaking your diet?
Lori Harder: I have whatever I'm craving in portion control, and keep the rest of my meals extremely healthy that day. I also try to alter the meals that I'm craving in a healthy way, and dedicated a website, www.busygirlhealthylife.com to these recipes.
Gabrielle Reilly: What are your top three healthy snacks?
Lori Harder: My top three healthy snacks are Isagenix Shakes or bars, protein pancakes from my website, or Greek Yogurt with berries and nuts.
Gabrielle Reilly: When you were about 5 or 6 what did you dream you would do when you grew up?
Lori Harder: I wanted to be either a singer, gymnast or performer of some sort. so I guess I've been living that out through my fitness routines now!
Gabrielle Reilly: For parents out there concerned about their children's health and obesity what words of advice would you offer them on fitness, motivation and diet for children?
Lori Harder: Lead by example, and be a healthy active parent, always incorporating healthy food into their diet instead of keeping a bunch of junk around the house. The junk food should be something you leave the home for as an occasional treat. Try not to put so much emphasis on it being healthy, instead make it fun, rewarding the family with fun activity instead of food.
