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Food Fitness and Fun – ByCandace

~ Good Health Made Simple

Food Fitness and Fun – ByCandace

Tag Archives: #primalkitchen

Recipe: Protein Pancake

23 Friday Mar 2018

Posted by ByCandace in Food

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Tags

#primalkitchen, #protein, #proteinpancake, #thrivemarket

I realized recently that I was not getting enough protein in each day to maintain and or grow muscle. Since I’m moving more these days (walking 10k steps and lifting weights 2-3 days per week) it is important that I put forth more effort to make sure I’m getting more protein into my diet. See my post(s) about my weight lifting pursuits here.

So to that end, I decided to bust-out an oldie but a goodie protein pancake recipe that I used many years ago. It is easy, fast, and delicious!

Side Note: The consistency isn’t that of a traditional whole egg and flower based pancake. It is spongier and less like a cake.

Tools:

  • Blender
  • 6” Skillet w/ Lid
  • Spatula

Ingredients:

  • 4 Egg Whites or ¾ Cup Liquid Egg Whites
  • 3 Tbs Low Sugar Preserves
  • 1/3 Cup Oats
  • ½ to 1 pkg of Organic Stevia
  • 1 tsp Grass-fed Butter or Avocado Oil

Directions:

Place the first four ingredients in the blender and blend into a liquid. Heat the pan on a medium-low heat and add cooking fat of choice to prevent sticking. Once the pan is warm, pour the blender content into the pan and cover with a lid. Cook on the medium-low heat for approximately 4 to 5 minutes, until the center is no longer runny. Then flip it over and cook for another 2 minutes, it will puff-up.

Either eat it immediately or do what I do and make it the night before, place on paper towels in front of a little fan to cool, then place in a zip-lock bag and put in the refrigerator for the next day’s breakfast or afternoon snack.

No butter nor syrup is needed. Tastes good cold or warm. I like to warm it a little (not cook it more, just knock the chill off) and eat it with ¼ cup of cottage cheese on top.

The pancake provides about 46 grams of protein and the cottage cheese adds an additional 6.5 grams = 52.5 grams of protein.

In addition to adding the Protein Pancake to my diet, I’m including Primal Kitchen’s Primal Fuel, Vanilla Coconut whey protein isolate powder, which I purchase through Thrive Market at a $6.97 discount + free shipping with purchases over $49.

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3 Easy Swaps to Improve Your Health

24 Tuesday Oct 2017

Posted by ByCandace in Food, General, Lifestyle

≈ 2 Comments

Tags

#braggsgingerandsesamesaladdressing, #carbohydrates, #easyfoodswaps, #kasandrinos, #oilsandbutter, #primalkitchen, #sirkensingtons, #sweeteners, #thrivemarket, #tinstarghee

I find that making healthier option swaps for foods prevents me from feeling deprived and helps me to feel nourished at the same time. Swaps are the easiest place to start when making moves towards healthier foods and nutritious lifestyle.

The first and easiest place to start making swaps are in the foods that you use and eat every day, like the oils and fats, sweeteners, and carbohydrates. Bonus is that these swaps will not costs you much more than you spend already.

In Order of Importance….3 Easy Swaps for Big Positive Health Improvements

#1 Oils & Fats – Just say no to man-made highly processed oils.

Remove:

  • Seed oils: Corn, Canola (or Rapeseed) Vegetable, Soybean, Grapeseed, Sunflower, Safflower, Rice bran
  • Crisco or other Shortening made from any of the above
  • Margarine or “butter-like” products
  • Traditional Mayo
  • Traditional Salad Dressings

Side Note: When you eat out at restaurants you will be exposed to mostly the oils on the “Remove” list that is not healthy for your body and creates inflammation in your body. But I still eat out fairly frequently, so I keep to the ones below when eating at home.

Healthy Swaps:

  • Real Butter (bonus points and nutrients for buying grass-fed, pastured – I use Kerry Gold)
  • Ghee (clarified butter, for those with dairy allergies) (I use Tin Star)
  • Lard (grass-fed, pastured pork fat) or Tallow (grass-fed, pastured beef fat)
  • Coconut Oil (organic, old-pressed, extra-virgin or virgin) (I use Dr. Bronner’s Organic Virgin Coconut Oil)
  • Avocado Oil – (I use Primal Kitchen)
  • Olive Oil (I use Kasandrinos)
  • Sesame Oil (I use this as a finishing oil to add flavor to a dish, not to cook in)
  • Organic Mayo made with healthy fats (I use Sir Kensington’s Organic Mayonnaise)
  • Organic Salad Dressings made with healthy fats (I use Primal Kitchen’s Green Goddess, Caesar Dressing, Greek Vinaigrette. They just came out with Balsamic Vinaigrette that I’m sure I’ll love too. And I’ve not tried their Ranch Dressing nor Honey Mustard Vinaigrette, because I personally don’t eat either with any regularity. I ALSO use Bragg Organic Vinaigrette (I use this one as a marinade for roasting and grilling vegetables), but my favorite of Bragg’s is their Ginger & Sesame Salad Dressing.

#2 Sweeteners

Remove:

  • Equal, Nutra-Sweet, Sweet’N Low, Truvia, Sun Crystals, Splenda
  • Agave (mostly Fructose), Corn Syrup, High Fructose Corn Syrup

Healthy Swaps: Organic

  • Stevia (the one I use is bleached but is organic.)
  • Raw Honey
  • Maple Syrup
  • Molasses
  • Dates
  • Raw Sugar
  • Fresh Whole Fruit

#3 Starchy Carbohydrate Sources

Remove: Boxes and Bags

  • Traditional Potato Chips
  • Traditional Crackers
  • Breads and Tortillas

Healthy Swaps: Whole Food Carb Options

  • All the Organic Potatoes and Yams
  • All the Organic Rice (I use Lundberg Farms) (Side note: organic rice is important, because conventional rice is known for having arsenic in it and who knows what other pesticides.)
  • Squashes (Butternut, Winter, Spaghetti, Pumpkin)
  • Root Veggies: Parsnips, Carrots, Turnips, Beets
  • Plantains

Treat Bag Carbs:

  • I’ve swapped traditional chips for brands that cook in better oils. Such as: Kettle brand cooked in Avocado Oil (Chili Lime, Himalayan Salt, Hawaiian BBQ). Or Jackson’s Honest brand (Purple Heirloom, Sweet Potato, Sea Salt & Vinegar, Sea Salt, or Rippled Red Heirloom).
  • Inka Crops Plantain Chips (Chile Picante, Plain)

Diane Sanfilippo has FREE 1-page tear out guides from her fantastic book Practical Paleo that goes into more detail about these three swaps and many others.

I highly encourage you to Sign-up for Thrive Market.

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

The second best part, aside from saving money, is that all your favorite pantry items will be delivered to your door and you don’t have to go to stores which also saves you time and energy. And who can’t use more money, time, energy?!?!

Side Note: Many to all of these products can also be found at various grocery stores near you: HEB, Kroger, Whole Foods, Sprouts – but it may cost you more money, time, and energy…

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What’s in Your Office Drawer??

27 Wednesday Jul 2016

Posted by ByCandace in Food, Nutrition

≈ 2 Comments

Tags

#DarkChocolate, #FranksHotSauce, #GoRaw, #NaturalCalm, #primalkitchen, #RealSalt, #SeaSnax, #SuperBeets, #TheRepublicTea, #thrivemarket, #TrueLime, #VitalProteins, #VitaminC

It is my assumption that the majority of people spend most of their day at job away from their home. I do. So it begs the question….What’s in Your Office Drawer??

I keep my biggest drawer at work full of healthy snacks, condiments, and supplements etc.

I wanted to share with you what I have in my office goodie drawer today….right now….on the fly….(please don’t judge my pictures)

Office Drawer Stuffs 1

  • Primal Kitchen – Greek Vinaigrette (made with avocado oil and oil of oregano)
  • Great Lakes Gelatin – I use this in my tea and coffee BUT – I have switched to Vital Proteins brand now, because it has a tight lid for easy clean travel.
  • Frank’s Original Red Hot – I spicy up all sorts of food with this stuff
  • The Republic of Tea – Get Lost
  • Natural Calm Magnesium – – I mix this in my water when I take my vitamin C
  • Super Beets – Beets are super health for you. I found this at a health food store.
  • Health Force Nutrition – Vitamin C

Office Drawer Stuffs 2

  • Jarrow – L-Lysine – I’m not so picky on the brand for this specific supplement; Jarrow or NOW works just fine.
  • Bluebonnet – NAC – Same here….I’m not picky on the brand for this specific supplement; Jarrow or NOW works just fine.
  • In the sliver pkg is Blue Diamond Natural – Almond Nut-Thins – I like to eat my chicken salad on the pepper-jack flavor.
  • Seasnax – Organic Roasted Seaweed Grab & Go – Classic
  • Coconut Organic Dark Chocoate – 70% Cocoa
  • Primal Grass-fed Spicy Beef Sticks
  • Go Raw – Tangy Lime Coconut Crisps
  • True Lime – Unsweetened Crystallized Lime
  • Redmond Real Salt

I would love for you to leave me comments to tell me what your office snack drawer.

I highly suggest you Sign-up for Thrive Market

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices,  because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

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