Last week I came across a recipe for a pancake you can make in the microwave and I said, SIGN ME UP! Who wouldn't love a pancake you can make in 90 seconds???
I LOVE pancakes, but I have never been very good at making them...I think it's because it takes some real patience in the kitchen which I don't have. I like quick and simple recipes.
On Saturday, I tried making the pancake in the microwave and it was sooooo good! I ended up making it again and one for my husband when he got home from a work trip on Sunday.
Here's the recipe:
Microwave Protein Pancake Bowl
Spray dish with cooking spray
1/3 banana (mashed)
1/3 cup eggs whites
1/4 cup gluten free pancake mix - I used Birch Benders Gluten Free Mix
1 scoop protein powder - I used FASTer Way hydrobeef vanilla
Microwave for 90 seconds
Add toppings like fruit, nut butter & syrup
The original recipe is from Eating Bird Food. I modified her recipe to add the protein.
Are you making these mistakes and hurting your hormones?
Overexercising. When you push your body to its limits with intense workouts and neglect proper nutrition, your hormones can take a nosedive. Especially estrogen. This rollercoaster can mess with your bone health, fertility and overall health and well-being.
Undereating. When you are not fueling your body adequately, it goes into survival mode, slowing down your metabolism and reducing the production of essential hormones, like estrogen. This hormonal disruption can lead to mood swings, irregular periods and sometimes hair loss.
Not getting enough sleep. Sleep deprivation can disrupt the delicate dance of hormones responsible for appetite control and fat metabolism, making it tougher for you to make healthy choices and burn fat efficiently.
I work with women in the FASTer Way program who come to me after years of making the same mistakes that I did. They learn to exercise the right amount, eat the right amount and prioritize rest so that they can transform their bodies and ignite happy hormones. The FASTer Way program app is the First and Only fitness app clinically proven to burn fat, build muscle and improve overall health and fitness.
I don't know when it was exactly, but mrC and I decided to add to our furry family. About a month ago we picked up this cute red golden retriever.
Meet Moose!
mrC was out of town on pick up day, so I drove by myself to Wyndham, New Hampshire to get him. The breeder brought out three 10 week old boys for me to look at. In true Goldilocks fashion, one was too energetic, one was too timid and one was just right! Plus he had the cutest little cowlick hairline on his nose that the breeder told me is called a zipper nose!
Moose absolutely loves his big sister, Quincy! He wants to be anywhere she is and doing what she is doing. Quincy has been very tolerant of Moose as he learns how to navigate when she wants to play and when she doesn't.
Moose loves to go for walks! At first his walks were strictly loops around the cul-de-sac circle to protect his little legs and until his immunity was stronger. Our neighborhood has more dogs than kids! We've slowly increased the distance and ventured out into the neighborhood. Like a true retriever, he loves to carry his leash.
Moose went on his first road trip with us to Castle in the Clouds which is about an hour and fifteen minutes away. He did great! We went on a little trail walk to a waterfall, checked out a trout pond and played in the grass. He fell asleep on the way home.
Moose is so curious! He's my little shadow (when he's not obsessing over his sister) following me around the house, waiting while I workout and sleeping at my feet while I coach my clients online. His little nose tries to smell everything all the time.
Moose is a pillow guy, sort of! Although crate trained, he does have a dog bed that we are working to train him to use for quiet time. So far I think it is mostly working!
One of my goals for October is to get back to blogging by writing one post per week.
Since October is Breast Cancer Awareness Month, I figured sharing my personal journey with breast cancer would be a good place to start. It is one of the reasons I haven't blogged in so long. I've supported BCAM for years, doing walks, runs and sponsored posts here on the blog. This year is different. This year I am part of statistics.
My breast cancer diagnosis was the ”best” bad news I could get. In January, I went for my routine mammogram. It wasn't uncommon for me to have follow up imaging because I have dense breasts, so I wasn't surprised when I had to go back for diagnostic mammogram two weeks later.
After that, things moved pretty quickly. They found a cluster that looked "suspicious" and the day after turning 52, I was having a biopsy of my right breast. The biospy was scary. Fortunately, mrC was home and waiting for me. I sat in a chair while the doctor used mammography to find the cluster, use a needle to take a sample and leave a marker.
We got the results call on Valentine's Day. I was diagnosed with Ductal Carcinoma In Situ (DCIS).
DCIS means that I had cancer cells in my duct but they hadn't left the duct. That was the good news.
At the end of the month, we met my entire breast cancer care team at what they call a Multi D: my nurse navigator (who I had already met during my biopsy) the surgeon, radiation oncologist, and medical oncologist, along with a social worker and financial coordinator. Before meeting me, the multidisciplinary team got together to discuss my case and treatment options.
My treatment plan: lumpectomy, followed by radiation and then an estrogen blocker for up to 5 years.
Before my surgery, I had to have a RFID tag inserted so the surgeon would know exactly what tissue to remove. Similar to my biopsy, it was done using the same seated mammography to find the marker left during my biospy. The doctor then placed the RFID tag. After checking, the doctor could not see the tag, so they had to do it again. Even with the delay, this process was much quicker than the biospy, but my body was so stressed that I passed out. My nurse navigator assured me that is is very common because when our body is stressed, our blood sugar drops because it is being used by our "flight or fight" response.
One of the hardest parts of my journey was keeping the news from the kids. Devan was pregnant with baby Frank and we didn't want to add any stress to her or the other two by making them keep a secret. Baby Frank was born the day after my tag placement.
Two weeks later I had my lumpectomy.
Recovery was pretty simple for me. Going into it strong and healthy otherwise was a big help. Mostly the swelling of my little boob was uncomfortable and the incision hurt a little, but overall, it was only a few days of discomfort. Again, I was blessed to have mrC home to help me.
After a couple weeks of recovery I started radiation. 16 days of 5 minutes of beeps and bright lights. As with most of this journey, I was more nervous than I needed to be. On the very first day I met another lady waiting for her treatment. When she learned it was my first day, she quickly offered words of encouragement. It felt like I joined a secret club.
Before starting my treatment, I had no idea what getting radiation entailed. This is the machine that aimed the beams at my breast to stop the growth of any remaining cancer cells left after surgery. I lie on the table and the technicians made sure I was aligned perfectly. When they didn't have to move me, they called it a “perfect landing.” Chris liked that.
Prior to starting radiation, I had a genetic test done. My grandfather had breast cancer, so I wanted to know if we had a gene so I could share that with my sister and cousins. All my tests came back negative!
I received aRadiant Wrap as a gift from the oncology radiation team at the Seacoast Cancer Center. It is much more comfortable than a hospital gown -> literally softer but also, it just felt good knowing my back wasn't exposed when walking down the hall to the radiation room. Mine is a snow leopard print…the leopard symbolizes strength and courage.
During treatment, I had weekly On Treatment Visits (OTV) with the doctor afterwards. I started experiencing some side effects to the radiation treatments about halfway through -> pink skin, some itchiness, mild pain and fatigue (all normal). I’m a morning person, usually up before 6, but every couple of days I was sleeping in and a few times I took afternoon naps. I knew my body was going through the healing process during that time.
My treatment schedule meant changes to our morning routine since I went every day at 8am, but we found ways to make the most of having to leave the house every day. On Fridays we enjoyed stopping for a bite to eat and people watching from the window seats at Cup of Joe followed by a walk around downtown Portsmouth. Walking was pretty much my workout during the month of May.
I didn't expect to, but I cried on the last day of radiation when I rang the bell. It was such a relief to know that I was done with that phase of my journey and one step closer to full recovery. We celebrated by going to lunch with the family and enjoying the beautiful spring weather.
The entire radiation technician team at Wentworth Douglas Cancer Center was so amazing from the very first day. Friendly faces greeted me every step of the way each day.
Once I got my energy back, I jumped back into my FASTer Way workouts. I'm a coach, and also a client. I was able to follow our nutritional strategies all through my treatments. What I missed most was the exercise. It felt good to get moving again beyond just walks.
About a month after finishing the radiation, I met with my medical oncologist again. He prescribed Tamoxifen for me to take for at least 2 years. My cancer cells were estrogen positive, meaning the estrogen in my body feeds the cancer cells. Taking the medicine will reduce the chances of recurrence.
mrC was my rock. He spent a lot of time in waiting rooms over the last couple of months. There is no greater comfort than knowing he is there. I’ve been very lucky that he has been home for nearly every step of this process and I couldn’t be more grateful for his support.
I hate that 1 in 8 women will face some form of breast cancer no matter how healthy and diligent we are. The growing list of ladies I know personally makes me sad. Writing about my journey and sharing it with others helped me turn my emotions into something positive by using it as a way to remind everyone to check your breasts and schedule your mammograms.
Until yesterday, we were having a little heatwave here in New England, but not so much now. I really love the fall and jeans, sweaters and boots. Plus there are just so many fun things to do!
As we get ready to wrap up another fall season, here are some of my favorite fall activities that we've done since moving back to the seacoast last year.
Pumpkin Fest - Applecrest Farm Orchards, Hampton Falls, NH
They have a pumpkin field with pumpkins ready to go, animals, apple cider donuts, flowers, food and a store filled with yummy homemade products. Plus, it is pet friendly!
Leaf Peeping - Kancamgus Highway, NH
We've done this two times now. I highly recommend stopping to grab a map and plotting out places to stop for pics, hikes, attractions. This year we rode the gondola at Loon Mountain -> totally worth it!
Pumpkin Scarecrows - Portsmouth, NH
About a week or two before Halloween, the scarecrows go up around downtown Portsmouth. Last year we lived on State Street and saw them all the time. This year, we went over to Portsmouth for a long walk and counted how many we saw just for fun. We found 12 that day.
Apple Picking - Applecrest Farm Orchards, Hampton Falls, NH
I was 51 years old the first time I went apple picking!!! Applecrest Farm has the oldest apple orchard in New Hampshire, so we went back to raid their trees. We picked a peck of Golden Delicious, and Jonagold. In addition to pick your own, they had other fun activities like a corn maze and corn hole games.
Halloween Parade - Portsmouth, NH
Living downtown last year made it super easy to step out and watch the Halloween fun march and dance through the streets. This is definitely an activity that you should do at least once.
York Harbor Cliff Walk - York, Maine
Any coastal trail walk in the fall is fun. You'll get sunshine, crisp air and pops of color against the beautiful ocean blue. We loved the cliff walk in York because it reminded us of Newport's Cliff Walk.
I admit, I am not usually a red lip kind of girl…that's for bold, confident ladies, right? Well, I've always wanted to rock a pretty red lip, especially for the holidays, so after seeing my consultant friends wearing it, I had to try it myself!
This color looks amazing on everyone, don't you think??!!
Here's why you should consider this for yourself or as a gift:
A dynamic duo that’s hard to beat - Smart hybrid formula of the Sheer Genius Conditioning Lipstick and the next-level shine of the Beyond Gloss!
Responsibly sourced vanilla from Madagascar that gives both products their sweet scents. The supplier is not only committed to high-quality ingredients but also to improving the quality of life for their community of farmers.
Such a beautiful red lipstick for fall and winter, and the holiday season! Order yours today here!
If you're brand new to Beautycounter (or have a new email address), enjoy 20% off your first order, including the new holiday sets, AND receive our Bright Duo set, too! (*FREE* with any purchase of $150 or more!)
(Beautycounter is confident that you'll love everything you purchase. However, if you aren't satisfied with a product for any reason, you can return the unused portion within 60 days from the ship date!)
One of the most favorite aspects of the FASTer Way program is the “Leg Day Treat.”
In the FASTer Way, we don’t believe in deprivation. That’s why we have a food cycle designed to allow us to enjoy our favorite treats on Leg Day, totally guilt-free. We work out a large muscle group, our legs, which results in a ramped up metabolism, turning our bodies into fat-burning machines all day long.
Leg Day strength training includes some of the more challenging movements of all the strength-based workouts, and the legs and glutes are among the largest muscle groups in the body. Challenging yourself in heavy strength training with the largest muscle groups means you’re likely burning more calories on Leg Day than on other strength days.
Most people who try a diet or “fat loss lifestyle” don’t stick with it for the long-term because it’s too restrictive and doesn’t teach them HOW to incorporate occasional treats. We learn how to still eat a treat and how honesty in that freedom is important. It's not a diet of deprivation, but a lifestyle where you eat mindfully and with purpose.
It is important to note that we participate in a treat MEAL...not a cheat DAY. Going off course for an entire day can quickly unravel some of your hard earned work; however, a treat meal is unlikely to do so. A treat meal serves a couple of purposes. It can trick your body and turn your metabolism up a notch. Plus it gives you a mental release from feeling like you have to be "perfect" all the time.
Some people find the idea of “treats” to be particularly triggering and they have a hard time stopping at one treat or an appropriately portioned treat. Please understand that building in foods made of discretionary calories is entirely voluntary and I encourage you to make the best decision for you and your wellness journey.
How do you incorporate treats or do you avoid them?
So, a couple weeks ago, I shared an easy Pumpkin Protein Balls recipe and then I found this donut recipe. I've never made my own donuts, but watching the video gave me confidence that if I was ever going to try, this was the recipe to go for it. It was much easier to make these donuts than I thought it would be.
Donuts are one of my favorite treats on leg days, but it can be hard to find some that are gluten free, dairy free and good. I am lucky to live near a shop that makes really, really good GF and DF donuts, but making my own lets me know EXACTLY what is going into them and figure out the macros.
Ingredients:
2 bananas
1 egg
1/2 cup pumpkin purée
1/2 tsp vanilla extract
3/4 cup GF flour - I used buckwheat and held back enough for protein
I love getting into the season...whatever season it is!
When the days get cooler and the leaves start to change, I get in the mood for all the fall things. Even though I'm not a PSL fan like a lot of people are, I do love the smell of pumpkin. Plus pumpkin is a fiber rich carb making it great for your healthy gut. It's also loaded with vitamin A -> known as the anti-infection vitamin because it helps the body fight bacterial, parasitic, and viral infections.
These protein balls are such a great fall treat and super simple to make. They are great for any occasion, but perfect for those on the go days to throw in your bag.
Try them and let me know what you think!
Ingredients:
2 cups of rolled GF oats
1 scoop of protein powder - I used FASTer Way vanilla
2 tablespoons of chi seeds (optional for a boost of healthy fats)
1/2 cup pumpkin purée
11/2 tsp pumpkin spice seasoning
1/4 cup of nut butter - I used almond butter
1 tsp of vanilla extract
And some honey to taste
Makes 12 balls
Steps:
Mix the dry ingredients together first and then add the wet ingredients. The mixture will be sticky, but not too wet.
If you're like me and hate messy food hands, wet your hands with water before rolling mixture into balls. This trick works like a charm!
Place in an air tight container and store in your refrigerator for about 30 minutes or until you are ready to serve. Enjoy!
When it's hot, I love a good smoothie, don't you? During one of our summer heat waves, I decided to help our pretty girl cool off with some homemade pupsicles. She already loves ice cookies and she deserves a cool treat, too!
I made this recipe with and without some of the locally grown blueberries we picked ourselves at a neighbor's invitation.
Ingredients
4oz almond butter
3oz water
2oz yogurt
Blend ingredients together - I use our Ninja single serving cup.
Pour into your baking mold - be sure to make room in your freezer ahead of time and put your mold on a cookie sheet so you can move it without spilling (learn from my failure).
Leave in the freezer until frozen and then store. Beware! Every time you open the freezer, your pup is going to want a pupsicle!
Let me know if you make these for your furry friend.
This one reminds me of living in Hawaii 🤙 but it’s perfect anywhere on a hot day! Which is what we are having today in Kittery!
Grab these ingredients for a nutrient packed shake that will quench your thirst and leave you feeling good knowing it’s packed with healthy fruits, veggies and protein.
Don’t forget to save this post for later!
Pineapple Green Protein Smoothie
1 cup almond milk 1/2 cup spinach 1 serving protein powder (I used FASTer Way vanilla) 1 cup pineapple (chunks) 1/2 banana (frozen) 4 ice cubes
Add all ingredients to blender. Blend until smooth. Enjoy!!
Serving size: 1
Macros: 38g Carbs, 23g Protein, 4g Fat, 5g Fiber
Follow me in Instagram for more healthy food ideas!
We were pretty spoiled by getting to live in Hawaii for over two years. It was another place that we knew would be temporary, so we tried to soak up as much as we could around mrC's work schedule.
One of my favorite adventures was when we went to Electric Beach to snorkel and try to spot some of the famous spinner dolphins that like to hang out there.
Kahe Point aka “Electric Beach” is called that because it is located in front of a power plant.
Getting there was super easy on a week day and we timed our arrival perfectly to get a parking spot. Although it is a public beach, it is small and so is the parking lot. I'd say there are maybe 25 spots available.
The first thing we did was check out the water. It looked amazing and not too deep for me - deep water really weirds me out!
We grabbed our gear and made our way over to the small beach and entrance to the water. We saw lots of scuba diver classes preparing to go in the water and spotted the showers & restrooms which was super nice.
Admittedly, I wasn't as graceful as mrC getting in the water with swim fins on, a rocky bottom and waves breaking. Not to mention that some chick thought it would be smart to just stand there, blocking the most obvious path as if she were in Waikiki.
Anyway, once we were in, I was ready to move. It didn't take us long to swim out and start seeing fish playing in the coral.
We made our way toward the exit pipe from the power plant. The water pushed out is very warm, which is what attracts the sea life.
As promised, we saw tons of fish and a green sea turtle up close. In case you didn't know, sea turtles are protected by law and it is illegal to touch them in Hawaii. You should always give them room to do their thing and stay at least 50 feet away.
It was such an awesome day!
Do you like to snorkel? Where is the best place you've been?
