Low Country Boil (Arietta Style)

The Crab Shack Low Country Boil

Rudy and I discovered a Low Country Boil over the summer during our "parents only" weekend in Savannah, GA.  Our second day consisted of a morning run along the Savannah Riverfront and  a drive to Tybee Island.  Unfortunately, the water wasn't quite to my liking (Take me back to LBI!), but we discovered The Crab Shack on our way back to the city.

It's the place where "the elite eat in their barefeet."  We absolutely loved it!  It had a great laid back atmosphere, gators to feed before dining, margaritas to live for and the Low Country Boil... I couldn't wait until returning to experience it again!  So, I recreated my own.

We've made low country boils a few times since the summer.  Most recently, last night and it was as good as I remembered.  With the kielbasa sausage, corn and red potatoes, it's definitely more of a treat than an everyday meal but who cares!  LOL!  Its super yummy and it could be a lot worse.

The version that we had at The Crab Shack had kielbasa, crawfish mussels, crab legs, shrimp, corn and red potatoes.  The Arietta version...

Low Country Boil

The Arietta Version

2 lbs. (31-40) raw Gulf wild shrimp (in the shell)

2 lbs. snow crab legs

2 1/2 dozen little neck clams*

3 lbs. kielbasa sausage (cut into 2" pieces)

6 ears corn (cut into halves)

2 lbs. red potatoes (cut into wedges)

3 large lemons (cut into quarters)

3 celery stalks (sliced)

5 Tbsp. Old Bay seasoning
*We've previously made with mussels (they didn't look so great this time so we went with the clams)

Ready for the pot!

First, fill a perforated multi-pot or double boiler (about 8 qt. pot) with enough water to cover ingredients (about halfway) but be careful not to fill too high, as it will over flow when you add the food.  Bring to boil over a high flame and add seasoning and celery.

Once water begins a raging boil, add lemons and potatoes.  Lower fire to a medium flame.  Wait 3-5 minutes then add corn and sausage.  Let cook for about 5 minutes.  Check potatoes for doneness by sticking a fork in them.  If they are tender, remove.  If not, give a few minutes and then add crab legs.  I try to remove the ingredients as I go to not completely fill the pot.

Remove corn and potatoes with slotted spoon and place in serving bowl (or two).  Add clams to water and remove to serving bowl as they open, along with the crab legs.  You may want to use tongs for the crab.  Lastly, add the shrimp.  Remove as soon as they become translucent and turn red.

Bring to previously set table and every man (or woman) for themselves!  A lot of people just cover their tables with newspaper and dump the contents on the table.  I personally can't get with the newspaper thing.  LOL!  But if you can, more power to ya!

P.S.  Have the leftovers for breakfast!  Cut up a some sausage, a few shrimp, crab, cut the corn off the cob, sauteed some spinach and scramble all in a few egg whites.  You'll love it!

Egg Nog Protein Pancakes

One would think after last night's Thanksgiving dinner that I would just be looking for salad and protein today, but I was totally in the mood for some pancakes.  It may have something to do with deadlifting with Ru.  He did 250 lbs x 25 reps.  I have to work on it.  I couldn't do one of those!  :-(  So we lowered the weight to 130 lbs and I hit that for 25 reps.  To my credit, I definitely could have done more.  ;-)

As we are getting close to the Christmas holiday,  I definitely find that my pancake cravings are inspired by flavors of the season.  Today was dedicated to Egg Nog.  

Egg Nog Protein Pancakes

1/3 cup ground oats

1 Tbsp. wheat germ (I think I will take them out next time)

1 scoop Vanilla Creme Proto Whey

1/4 tsp. nutmeg

1/4 tsp. sea salt

1/4 tsp. baking powder

2 tsp. stevia

1 egg white

1/4 cup Rice Dream Rice Nog

1/2 tsp. vanilla extract

1 tsp. bourbon whiskey (optional)

Combine all dry ingredients in a medium sized bowl using a fork to blend. Add all liquids and blend evenly.  

Heat a non-stick skillet coated with Pam over a medium flame.  Use a tablespoon to pour batter in pan.  2-3 tablespoons per cake.  When the tops begin to bubble, flip to cook the opposite side.  

Top with fat free Redi Whip.

Happy Holidays!

Makes 1 Serving

Calories 266     

Fat 5.06 gr      Carbs 32.24 gr      Dietary Fibers 5.5 gr     Sugars  7.5 gr      Protein 19.6gr

Thankful for Family Night and Mongolian Stir Fry

     Yes, Ru and I are off season but with our crazy schedules, it's still quite the challenge to have a meal together (especially with the kids) other than our date nights.  Yesterday was a half day for the boys, Tiera (our eldest) didn't have work and Ru was home from work around two.  Everyone was home.  This was quite the rare occasion.  Must take advantage!

     Ru was planning to make steak.  I thought it would be great to turn it into a Mongolian stir fry as all the kids love stir fry and with the variety of veggies, we could personalize each plate.  This was going to be a clean but dirty night.  It required some spirits.  Time to crack open the bottle of Slyboro Hidden Valley we got from our trip to Saratoga earlier this year.  Ru put it on ice before he and I headed to Stop and Shop for a little mommy/ daddy grocery adventure.  I know!  It sounds funny but I love grocery shopping with Ru.  It's so romantic!

     Mongolian stir fry is more fun when you use lots of veggies.  We picked up scallions, shittake mushrooms, red pepper, Napa cabbage, bean sprouts, sliced carrots, zucchini, ginger, baby corn, snow peas and water chestnuts.  I grabbed some rice milk egg nog for egg nog pancakes (Coming soon) and then it was homeward bound.

Veggies for Stir fry

I pulled out the wok and put away groceries while Ru prepped the sesame sauce for the stir fry.

Sesame Sauce

1 Tbsp. toasted sesame seeds (crush with mortar and pestle)
1/4 cup soy sauce (reduced sodium)
1 Tbsp. dry sherry
1 Tbsp. red wine vinegar
1 1/4 tsp. sucanat
1 clove garlic (minced)

Combine all ingredients in a small bowl; mix well.

He then proceeded to cut and slice all veggies and flank steak while I prepared the table and poured us a little cider.  With a little Adele on Pandora, we were ready to get the party started!

We called the kids down so that they could pick what they wanted in their dish.  Move over Stir Crazy!  Mr. Arietta is wokking in the kitchen!

I went with everything but instead of having a side of rice, I wrapped spoonfuls of my steak and veggies in a nice whole leaf of Romaine lettuce.  It was super yummy!  We ended the evening with a movie on the couch... nice and early so we could get up this morning for our pre-Thanksgiving workout!

I am thankful for the night I had with the hubby and the kids and the time we will have with the rest of the family today.  

Happy Thanksgiving!

Sunflower Sunshine Slush

            It maybe cold out but the yummy taste of this protein slush warmed me up inside!

1 scoop Vanilla Creme Proto Whey

1 scoop Cafe Mocha Proto Whey

1 Tbsp. sunflower seed spread

7 ice cubes

1/3 cup of water

Blend together in a Blendtec type blender and top with fat free whipped cream. Yum!  And all smiles. :-)

Holiday Survival Skills

Tis the season to be jolly but you don't have to be fluffy too.  Here are some basic rules to help get you through the holiday season without completely destroying that fit figure you're rocking!

1.  Do Not Arrive to a Social Function Hungry
     Arriving to a party hungry means you're less likely to have control over how much you put on your plate and more likely to over eat.  Having an apple or a shake before you go can assist in filling that pit, allowing you the ability to make more rational food choices.

2.  No Alcohol on an Empty Stomach
     If you happen to arrive hungry, don't make it worse by consuming alcohol empty.  As we know, alcohol can remove your inhibitions.  Your ability to make wise food choices can go out the window right along with them.  Consuming empty is a sure fire way to lose it all rather quickly... and gain weight in the process.  Be smart about your social functions.  Limit alcohol consumption and NEVER do it before eating.

3.  Enjoy Thanksgiving but don't be Merry through the New Year
     Thanksgiving only comes once a year and yes, you should enjoy it.  Be thankful for your pumpkin pie on Thursday but go back on plan  come Friday.  Over indulging throughout the holiday will leave you making weight loss resolutions come January 1.

4.  Size Matters... Divide and Conquer
     You do not have to super size your plate with food just because its available to you.  Use a petite plate with small portions of carbs, medium sized protein (meat or fish) and lots of veggies.  Stop before you are full.  If you're staying over several hours, you can always go back for more if you are hungry but don't aim to sit around the table with your pants unbuttoned under your sweater.  Wait at least 20 minutes before going back for round two.

5.  Just Say "No" 
     "Oh come on, have some more." "One more for the road." If you are done, just say no (and thank you).  If your host insists, insist on saying no.  It's your body.  If you're done, you're done and they will just have to accept it.

6.  Host Your Own Party
     You want to socialize but hate putting yourself in a position to have to say no (or BYOF).  Host your own holiday gathering!  This way you know exactly what's on the menu... and who's coming  ;-)

7.  Chew Gum While You Cook
     It's amazing how many calories you can consume "tasting" before you even get out of the kitchen.  Keep little bits of food here and there out of your mouth by keeping gum in.  Sugar free of course.  With your mouth at work, you are less likely to do as much tasting.

8.  Keep it Moving
     Just because you are on vacation or having holiday doesn't mean you should throw away your fitness routine.  Go to the gym bright and early before you start your day.  I can guarantee you won't be fighting for cardio equipment.
     If you can't make it to the gym in between Christmas shopping, go for walks after dinner (make them brisk if its breezy).  Park your car further from the mall to get a little cardio in before you get your shopping on.  Take the stairs whenever possible.  Your arms are filled with packages?  Even better!  Now you have a little resistance going on as well.

9.  Take Care of You
    Holidays can be extremely stressful, which can increase your cortisol levels.  Keep cortisol in check by getting that much needed massage in, taking naps and be sure to drink lots and lots of water.

Happy Holidays!!!

   

From Dirty to Clean... Pasta and Meatballs

Spaghetti squash with 99% lean turkey meatballs and broccoli rabe.

I can remember a few short years ago when a nice Friday or Saturday night meal consisted of a large plate of pasta covered with meatballs and sauce. 

Now that Ru and I are both off season and it's getting cold, we definitely want more stick to your stomach type meals... But not to your Glutes!  

You can clean your pasta up a bit by going whole wheat or whole grain to make it more complex (less of an insulin spike). That brings the calorie count from 220 a cup down to 174. (Carbs go from 43 grams to 37). 

But Ru and I decided to go one further. By swopping out our pasta completely with spaghetti squash we brought the calories and carbs way down. Spaghetti squash is just 31 calories a cup with only 7 grams of carbs!  You can't beat that!

To further clean up our weekend eats act, I made 99% lean turkey meatballs, using oatbran and an egg white to hold them together (verses breadcrumbs and a whole egg), then they were baked. 

It really doesn't take much to clean up your act.  With just a few minor adjustments, you can go from being dirty boys and girls to little angels too. ;)

Iron Love... A New Chapter

Last weekend concluded the first season in which my darling hubs was on contest prep without me.
Initially, we were both going to compete this fall, but after two weeks of prepping, I decided it wasn't my time.  Rudy, on the other hand was excited and revving to go.

In the beginning it was a bit challenging for me to accept that he was going it alone.  The baby in me was secretly hoping he'd choose to sit this one out too.  (Yes, I know!  Horrible, but true.)  I was used to be the center of attention with regard to competing and now the spotlight wasn't going to be on me and that was a different dynamic.

I was torn about not prepping but knew I was at a point where my body and mind needed the break. This was Ru's time.  I can't remember the exact date but I do remember the moment it hit me that I was not being the partner and friend that he needed and deserved.

It wasn't something I did per se.  I didn't make his favorite chocolate cake and tempt him to eat it.  It's just mentally I was not where I should have been for him.  Since I have been competing he has been super supportive and my biggest cheerleader.  I needed and wanted to give him the experience he has always given me.  So, I changed.

Ru made it easy to support him. Since he only did 20 minutes of cardio 4 days a week, he didn't take hours away from the family with  endless sessions at the gym.  Most of his training was done at 5am before he went to work.  He prepped all of his own food and would occasionally bake extra chicken breasts for me.  (I have to tell you, I don't know who does breasts better...Rudy or Dr. Fiorillo.)  They were so yummy!

As it got closer, there were a few instances where he thought may be he should not compete.  It felt really good to be able to encourage him and be the glue to help him stick to it.  I looked forward to my morning texts of him sharing how his workout was.  It was a new layer to our already beautiful friendship.

Rudy competed in NPC East Coast and Eastern USA Championships.  The competitions were a week a part.  I had booths at both events representing my coach, Kim Oddo and the East Coast Oddo's Angels.

East Coast was Rudy's second NPC show.  He placed 4th in the Physique Masters division.  We felt great about his package but suspected that he may need to put on more size over time to improve his placing.  He felt good going into Easterns, but it would be his biggest NPC show yet.  It was stacked with over 400 competitors.  This may have well been a pro qualifying event.  He texted me from backstage for support.  I loved being there for him.  I also loved when he stopped by the booth so that I could oil him before his call to stage.  Oh the little thrills.  ;-)

I kept peeking my head in to see if he was on stage.  I did not want to miss him.  But as luck would have it, I was working with someone at the booth when his group was out.  One of the other vendors who knew him came over to let me know he was up.  I ran in but he had already been judged.  Based on what she said, I had an idea that he would place.  I was so excited for him!

From the feedback we figured that he may need a little more color to get him darker for the night show.   It was Pro Tan to the rescue!  That evening Rudy placed 3rd in the Masters Division and 4th in the Open division in the biggest show he ever competed in.  We celebrated with a night out in the city.  It was Sazon for dinner and The Box for dessert.  ;-)

We headed home the next morning.  Rudy asked me to make my new "Dwayne Johnson" pancakes.  He absolutely loved them.  It's a beautiful thing to truly be there for the one you love.  I'm totally looking forward to supporting his next season... and mine.

What is "The Off Season"?

Never competed, but familiar with the phrases "off season" and "contest prep"?  Let me give you the skinny on the not so skinny off season through my eyes.

I started prepping for my first figure competition in November 2009.  My last competition was in June of this year.  Since I began competing, I have not had an off season until this past August.  Confused???  Let me explain...

Contest preps begin approximately 12 weeks out from the competition date.  That means that at that point my nutrition plan, my supplements, workouts, including cardio are all geared toward one goal, and that's getting me lean for my show while maintaining as much muscle as possible.

Averaging around 3-4 competitions a year, typically I'd had about a month or two in between preps to enjoy whatever I wanted until the next prep cycle began.  Think about that for a minute... 30-60 days to satisfy every craving I had and couldn't indulge in while on season.  The first two weeks post prep for me were a joke!  I was like "The Very Hungry Caterpillar"!
Breakfast:  Pancakes
Lunch:  Typically clean but not without a slice of Organica carrot cake for dessert
Dinner:  Pizza
Snacks:  Whatever I could get my mouth on!
I think I could eat Ms. Pac Man under a table those first two weeks!

After I've blown up like a balloon from shocking my system with the insurgence of sugar, salt and carbs, here comes the deconstruction of Kenyatta.  I don't completely go clean after the two weeks.  Hey!  I still have 10 weeks worth of cravings to satisfy!  But let's face it, it's not a healthy way to go about starting off season.  Nor is it the prettiest.

I ended my last prep season this past June and was determined that I would not have pancakes for breakfast everyday and would begin prep for Kentucky in August.  After two weeks of the new prep I decided I wasn't ready.  My body and mind needed a break and I needed to reconnect with my family and friends.  It can be challenging to maintain those connections when you live in a gym and out of a chicken breast filled Ziplock bag.

So far since I've been "off", I enjoyed being able to train heavy and strategically focus on the areas of my body that need to be improved (legs, legs, glutes, legs).  My calorie intake has gone up, but it is very clean and unprocessed...with the exception of my pancakes that I can eat everyday.

With that said, I have not blown up and am still able to fit into most of my clothes and I have been able to maintain a shape.  No, I am not ripped like I would be for a competition but I am comfortable with where I am and just being me.

The best part about it is I've pretty much reduced my cardio sessions down to nothing!  Yes, I put some in a few times a week but its more mental than it is for burning.  There's nothing like a good sweat.  But weaning off of cardio helps so when I start up again, the double rounds of cardio are not necessary.

I have learned from my husband's recent  prep, if you DO NOT cheat on your plan and are following it to the letter, crazy amounts of cardio are not needed to get contest ready.  (I am so jealous.  He did his whole prep with only 20 min. of cardio 4 times a week!)

If you treat your body right and give it an off season, you can go back on with the mission of reducing the fat minimizing muscle burn in the process.  Totally enjoying off season and all the fun that comes with it!

OMG White Chocolate Cherry Pancakes

I happen to be a HUGE fan of P28 Products, especially their High Protein Spreads.  I remember when the first jar of the white chocolate peanut butter spread called to me.  It was bad… very, very bad.  I could eat the whole jar in a day!  Even though I love eating it with a spoon, which can be dangerous, I thought I’d explore some other ways to get my white chocolate PB fix.  Here is the first.

OMG White Chocolate Cherry Pancakes

1/3 cup ground oats

1 Tbsp. wheat germ

½ Scoop Vanilla Crème Proto Whey

1-2 tsp. stevia

¼ tsp. baking powder

¼ tsp. sea salt

½ Tbsp. P28 White Chocolate Peanut Spread

1 egg white

4 Tbsp. water

1 tsp. vanilla extract

1 Tbsp. dried cherries

16 white chocolate morsels

Combine all dry ingredients in a medium sized bowl (excluding the dried cherries and white chocolate morsels).  Sift evenly with a fork before adding egg white and water.

When mixture is smooth, fold in cherries.  Using a tablespoon spoon out 2 Tablespoons per cake.  Mix is one serving and should make 3 silver dollar pancakes.

These were topped with Fat-free Redi-whip with a sprinkling of wheat germ.

My Hot Cakes Dedicated to Dwayne "The Rock" Johnson

I woke up this morning with visions of pancakes inspired by Rudy's favorite Girl Scout cookies, Samoas. Of course because of my mission to make cleaner versions of some pretty dirty treats, I had to come up with creative ways to give the flavor without the full load of calories.  The thoughts of caramel led me to agave nectar, which with a little tweaking gave me a nice caramel flavor.

To make sure I wasn't skimping on flavor, I tooled around for Samoa cookie recipes.  Then decided to see if I would be the very first to do a pancake inspired by the popular cookie.  I googled "Samoa inspired pancakes".  The cakes that came up were round and had nothing to do with pancakes (the way I know them) so I kept scrolling.  All I kept seeing was "Samoan".  "Samoan, Samoan, Samoan...." and then I saw his face!  The Rock!!!!  The only pancake lovin' Samoan I know!  LOL!  These had to be his cakes!  Now if any of you can put me in contact with him so I can make them for him myself, I will be forever in you debt.  ;-)

The Rock Hot Cakes are definitely a leg day special, but using the agave nectar verses sugar gives you a treat with a reduced calorie intake.  And with most of the fat  coming from coconut, which is known to boost HDL (good) cholesterol levels, that is going to be good for decreasing the risks of cardiovascular disease.

Rock on!

Dwayne "The Rock" Johnson Hot Cakes

For Caramel Glaze

1/4 cup agave nectar

1 Tbsp. coconut oil

1 Tbsp. Vanilla Creme Proto Whey

1/8 tsp. course sea salt

For Hot Cakes

1/3 cup ground oats

1 Tbsp. wheat Germ

1 Scoop Vanilla Creme Proto Whey

3 Tbsp. Organic Shredded Unsweetened Coconut (toasted)

1 tsp. stevia

1/4 tsp. baking powder

1/4 tsp. fine sea salt

1 egg white

4 Tbsp. water

1 tsp. organic vanilla extract

8 Ghirardelli 60% cacao bittersweet chocolate morsels

First in a small sauce pan over low to medium heat, coat interior with tablespoon of coconut oil.  Once oil is melted, add the agave and stir with a wooden spoon.  Sift in the whey while continuing to stir to avoid lumps or clumping.  Once the whey has combined smoothly with the agave, throw in sea salt and stir.  Turn off burner and let rest.  You can let sit on very low heat but be careful not to let the caramel burn.

In a medium bowl, combine all dry hot cake ingredients.  Use a fork to sift together.  Once mixed evenly, add egg white, water and vanilla extract.  Lastly, fold in morsels.

Spray a non-stick skillet with Pam and heat on medium flame.  Use a tablespoon to measure out approximately 5 mini cakes. (make sure they all have at least on chip in them).  When the cakes begin to bubble, flip and cook opposite side.  

Once they are done, place on a serving plate and drizzle the caramel over the top of the cakes.  You can add a few more chips and shredded coconut to garnish or just eat as is and save the calories for your next set of cakes.  ;-)

Here's to Visualizing "The Rock" eating my Dwayne "The Rock" Johnson Hot Cakes

Serving Size: 1

Nutrition Facts:

Glaze (per tsp.)

Calories 33.9   Fat 1.16  Carb .56  Sugar .39  Protein .41

Hot Cakes

Calories 333  Fat 17.31  Carb 33  Dietary Fiber 7.5  Sugar 6.36  Protein  17.1

ING New York Marathon Weekend

This was my second year managing the New York Marathon Expo for Power Crunch and I'm sure all of you in NY remember what was going on last year. Needless to say this was worlds apart! I arrived the day before the expo began to ensure safe travels and avoid issues getting down to the Javitz with Big Apple traffic to contend with.  It also allotted me some time for a little pampering.

The Lash Loft

I started the weekend with a visit to The Lash Loft.  It's a very stylish lash and wax salon that offers impeccable service!  I arrived "fashionably late" due solely to the fact that I know nothing about parking in the city....especially on the East Side.  LOL!  But I made it in time to get lashed.

The reception area is quite luxurious and has everything you need to start relaxing from sparkling water to dried apricots.  Oh how I love dried fruit and nuts!  When my lash tech, Thandiew was ready for me, I was lead into the "lash lab" greeted by a Lashed Out Alvaro painting.  I remember Alvaro from "back in the day"!  Amazing talent... and what memories!  New York City in the 90's was truly a Groove Thang.

Inside the Lash Loft

Alvaro Painting

Where the glamour happens.

This was my first time being lashed professionally.  I usually go to the local drugstore and pick up a pack of the Ardell Duralashes. (All I can say is don't wear those things and try to take pizza out of the oven!  They will singe faster than you can say, "I'm melting!")

This was definitely a different experience and one I would highly recommend.  I decided to go with the natural look this first visit.  The lashes turned out to be absolutely beautiful and they look very natural though longer than my own, which can typically go unnoticed.  Next time I'm going for the glam set and walking out like a true glammed out Diva.  "Move over Kardashians! There's a new lash queen in town!"  No mascara required.

Before

After

Getting to the root of it, the Arietta males are the ones who lucked out with long, thick lashes.  Salon owner, ShellyAnn Wilson hooked me up with Rapid Lash Eyelash enhancing serum, which is available at the salon.  Unlike Latisse, it doesn't leave your eyes sticky and lacks the parabens and toxin found in other lash lengtheners.  I've only been using it now for about a week, but I will definitely be reporting back.

Rapid Lash

After waving goodbye to the manager, Janelys Matos (with my lashes, of course), I headed off to my next adventure. 

Afternoon Snack!

Dexton's Divine Therapy

Equipped with a mint chocolate Power Crunch bar in hand, I headed down to 75 Wall Street to get a deep tissue massage from my favorite Divine Therapist, Dexton Cummings.  It was much needed as I had just broke my legs off something fierce at Body Quest the night before.  This would be our first full hour together.  Hurt so good!  The fundamental reason to go deep tissue, especially as an athlete is to improve muscle condition by eliminating knots, stiffness and stress in the muscles, which helps with flexibility and overall physical well being.  I strongly recommend them regularly.  And Dexton... when it comes to deep tissue, he's my number one! 

Rock Tape

I slept like a baby that night, but Lord knows the tissue break up had me sore all the next day.  That is, until I discovered Rock Tape at the Marathon Expo.  Rock Tape looks like just tape with branding but it was a lifesaver for my entire staff over the weekend!  Rock Tape stretches and lifts your skin away from your soft tissue allowing more blood to move into the injured area to promote healing and a faster recovery.

It worked so well on my back that I ended up bringing a box home!  I would like to jump into one of the offered Rock Tape training sessions in the future to make sure I'm using it correctly... though taping Rudy up could be fun regardless ;-)

MJ cut strips and strategically taped my back to alleviate the pain

Professionally taped and feeling relieved


Sarah's Kisses Foundation

Our booth was Super busy the entire weekend!  Power Crunch was pretty much gone by day three so we dedicated the day to educating consumers and doing an impromptu fundraiser for the Sarah's Kisses Foundation.  Sarah is the beautiful baby girl of a former high school classmate of mine, also named Kenyatta. (Go figure).  Sarah has been living with Embryonal Rhabdomyosarcoma since she was diagnosed in June.  She is only 17 months old.  There is a big fund-raiser happening tomorrow in Maryland to help her family with the costs of treatment.  If you find it in your heart to help the Brooks family, you can do so by clicking on the link below Sarah's banner.  I for one would be extremely grateful.

Sarah Needs Our Help

Thank you for considering helping out.

Skechers

My team totally rocked this Marathon Weekend!  We celebrated our success with some cute new matching kicks from Skechers!  Thank you Skechers!  Looking forward to more Power Crunch adventures in the upcoming New Year!

Coconut Protein Pancakes

When I was a little girl, there was nothing quite like a beautiful white, fluffy coconut cake.  I found them to be "oh so pretty" to look at.  And the taste... I always wanted more.  This recipe brought me back to the days of innocence and yes, they are guilt-free.

Coconut Protein Pancakes

1/3 cup ground oats*

1 Tbsp. wheat germ

1 Tbsp. ground almonds*

1 Scoop Vanilla Creme Proto Whey

1/4 tsp. fine sea salt

1 1/2 tsp. stevia

1/4 tsp. baking powder

2 Tbsp. Organic Unsweetened Shredded Coconut

1 egg white

4 Tbsp. of water

1/2 tsp. vanilla extract

1/2 tsp. almond extract

(*Grind in blender)

Begin by combining all dry ingredients in a small bowl.  Sift with fork until completely mixed.

Add egg whites, water and extracts and mix.  

Spray a non stick skillet with Pam and heat on medium.  I used a stainless steel this time though.

Add 2 tablespoons per cake.  (Makes 4 silver dollars)  When the cakes begin to bubble, flip to cook the opposite side and serve.

I sprinkled coconut on mine and topped with fat free Redi Whip.  No syrup necessary.