Healthy and Delicious – Who Knew?!

By Marcia Keener-CPT-ACSM, Wellcoach

Many of my clients have the mistaken idea that healthy eating cannot possibly be tasty, and certainly not delicious.  However, Eating for Life by Bill Phillips contains recipes which offer evidence to the contrary.  My husband, Rick and I enjoy a leisurely weekend breakfast together each week.  We wanted a breakfast that we could look forward to for both taste and nutrition that could support a busy weekend day.  We wanted a balance of enjoyment and good health.  For the past several years (No, I did not mean months.) we have been enjoying The Golden Pancakes recipe found in that particular cookbook.  Not only do we prepare these pancakes for ourselves but any weekend guests enjoy them as well.  We have used the original recipe and have experimented with new flavors. Below is our favorite version:

Lemon Golden Pancakes

1 C uncooked whole grain rolled oats (not instant)

6 egg whites (@ ¾ c)

1 C fat free cottage cheese

2 tsp vanilla (we use Mexican vanilla)

1 tsp nutmeg

6 packets Splenda

Juice and zest of one lemon

1 tsp of sea salt

1. Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.  If using an electric griddle, use 300 degrees/medium high.
2. In a blender, combine oats, egg whites, cottage cheese, vanilla, nutmeg, sweetener, lemon juice, and lemon zest.  Blend on medium speed until smooth, about 1 minute.
3. Pour batter about ¼ cup at a time, onto hot skillet. Cook pancakes until bubbly on top and dry around edges, about 3 minutes, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.
4. While pancakes are cooking, microwave maples syrup and blueberries until warm.
5. Place a serving of pancakes on warm plate.  Top with warm maple syrup and/or warm blueberries and non-fat whipped topping and a small amount of walnut pieces.  Enjoy!!!!!

Toppings:

¼ cup per serving of frozen blueberries heated (Use your preference on berries)

Maple Syrup sweetened with Splenda

Non-fat whipped topping

Sprinkling of walnuts

Serving Size and nutritional value:

Recipe makes approximately 8 pancakes

Servings: 2

Nutritional Value per serving:  Approximately 4 pancakes

Protein:     26 grams

Carbs:          19.5 grams

Fat:               1.5 grams

Calories:    205

Well Coaching is a partnership that helps clients produce fulfilling results in their personal and professional lives. The coach and client work together to develop a program that fits the client’s needs, values and visions while helping them overcome barriers that prevent them from reaching their goals.

A Well Coach is someone who helps you become self motivated, provides unconditional support, identifies your strengths and helps you build upon them. You are assisted to find strategies to deal with your unique challenges and guided to discover creative solutions to achieve the results you want.

Marcia Keener, our certified Well Coach at Your Personal Best can assist you in reaching your health and fitness goals.  Below are some testimonials from some of our clients that have found great success in utilizing these Well Coach services.

Marcia is such a great fresh of breath air that she allows you to step back and reassess your situation. She has a great way of helping you reflect on your goals and figure structure into your life. I really feel like she is a “life coach” and I think her background lends itself that I would ask for her advice with other decision making situations.

~ Sandra Allison

Marcia helped me by coaching me to eat more (6) and smaller meals.  Rethinking the meals and snacks I eat on the road, which are a lot.

~ Gary Kuusisto

 Marcia and I met this past Saturday, had a wonderful meeting. She is such a nice person, and I felt really comfortable talking with her. She already has my goals lined out that we discussed and I am starting work on that this week!

Moving along and feeling great. Thanks for your help 🙂

~Kimberly Matzke

“Explore” Your Personal Best Training Studio Services

ypbtrainingstudio.com/services

or sign up for our monthly e-newsletter by clicking here.

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

 Marcia Keener – ACSM Wellness Coach

What does wellness look like to you? Where are you now and how do you imagine life might be for you as a result of behavior changes surrounding nutrition, fitness, or stress management? What do you really want for your life?

I began my wellness journey approximately five years ago when diagnosed with high blood pressure and was confronted with the news that my sugar and cholesterol numbers were very near the top of the normal range. I knew had the genetic predisposition for both of these conditions. I also knew that scientifically/medically speaking, genetic predisposition was responsible for approximately 30% of the reason I was now on high blood pressure medication and was very nearly a diabetic. The other 70% of the responsibility rested squarely on my shoulders. I am responsible for the choices I make with nutrition and physical activity. Those choices will determine my wellness future – how much my family history would affect my life. I then began to think about just that question: “What does wellness look like to me?” I began to imagine my life in an entirely different way. I wanted to feel good about myself and my choices rather than persecuting myself for bad choices. I wanted to feel joy and excitement about each day.  I wanted to feel good physically and be medication free. I wanted to be physically able to enjoy a variety of activities and keep up with my nieces and nephews, who are a significant part of my life. Without realizing it, I had created a personal Wellness Vision – I had imagined a new way of life. My journey toward Wellness and Wellness Coaching had begun. While the journey has been rocky, occasionally and I’ve had some false steps and detours- I could keep that vision in my mind and would always have that touchstone to which I could return. As we all are aware, we must first know where we want to go before we can determine the steps that are necessary to move toward that vision.

What do you want for your wellness future? How would your life be different if you made positive changes in your fitness activities, your nutrition choices, or your stress management? What is getting in the way of reaching that vision? What would you be doing that you cannot do now? How would you be feeling mentally, physically, and emotionally? Creating a Wellness Vision is the tool with which I begin coaching each client. Just imagine!!!

“Explore” Your Personal Best Training Studio Services

ypbtrainingstudio.com/services

or sign up for our monthly e-newsletter by clicking here.

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!