Monday, October 31, 2016

2+ Weeks Post Show

Sorry/ not sorry I suck at follow ups. Or at least timely follow-ups.

A little over two weeks ago I graced the stage at Battle for the Eagle as a figure competitor after years of talk. Prep was not easy, but not the worst thing ever. Admittedly I could be experiencing some form of competition amnesia in which the show experience was so great that I forgot the most difficult parts. Or I really do like cod and tilapia that much. Which is why my freezer is full of white fish and I have only eaten chicken and egg whites post show as lean protein.

I could give a detailed play-by-play of the entire weekend, but I will spare you that. Especially with the amount of down time, cod, and yams involved- you'll likely fall asleep mid-post and forget why you clicked on this blog to begin with.

Tiara Reception Stop

Day Before Show Highlights
      242 ounces of water consumed
      7 meals of steamed cod and boiled yams    
      2 of these heated in a convenience store    
      3 coats of spray tan
      0 threats of divorce







Modified Night Show Side Pose
(One pose I will be working on) 

Show Day Highlights
     2 hours of sleep
     4:30 am makeup session
     3 (more) coats of spray tan
     2 slices of BACON!
     6 ounces of water consumed
     8 novice competitors
     9 open competitors
     4 handfuls of Skittles
     4th place in novice
     1 happy Cathy 
       (and equally happy Mr. NN)


I got an eagle! 
After the show I was delighted to shower and put on a pair of jeans. After watching some of the bikini girls compete while enjoying my first fresh hop beer, the Mr. and I trotted off to the sports bar in the casino. There we watched the end of the Wisconsin vs. Ohio game while waiting my first post show meal to arrive. I managed to have 2 chicken wings, 10 nachos, 1 chicken strip, and one JoJo before throwing in my napkin. (I swear it was all the rice cakes sitting in my stomach that made me full.)

The next day I still had a little left in me. Prior to getting on the road I did my first cardio tapering session. (I'm still tapering cardio, because sometime things we hate are hard to give up.) Then we packed up and hit the road to make it back home in for the Packer vs. Cowboys game. And to get my Cinnabon.

Cinnabon Highlights
      75+ mph average speed to Pilot Station
      2 bites given to Mr. NN 
      1 Cinnabon virginity lost
      3 minutes until it was no more

That was Battle for the Eagle 2016 in a nutshell. I am currently in build/ beast mode- with more carbs added back into my diet and cheat meals (at my discretion). I've been trying to not go nuts on the weekend eating/ drinking everything in sight. Which I haven't been stellar with, but I have been doing way better than I did after my very first show. That may be because Culvers does not exist in Oregon and I work full-time. I'm on the road this week for work, but I haven't loosened the reigns much. My meals are all packed and I have researched gyms for the towns I am in.

The Mothership.
But next weekend all bets are off. Because I'll be one of the many bodies in here and nobody puts Cathy in the corner. Nobody.
 

Friday, October 7, 2016

Gray Day and Cinnabon

I am having a gray day. Not only is it overcast here, but it is type of day where retail therapy only works for 30 minutes. (Thanks Target!)

First work related issues pushed me to reward myself with new slippers (and then shirts). Not too long after arriving home, my 50+ pound "puppy" took me out cartoon style. If you would like the mental image here it is:

Her running full speed down the stairs, me standing close to the wall to avoid her path. Puppy came in tight because she loves/ hates me, took my leg out from under me and resulting in me landing on my back.

If it wasn't me, and I wasn't near tears, I would have been laughing. Once I placed her safely in her crate (where I could not harm her), I opened my e-mail to discover my make-up artist for the show had to cancel.

Eight days out. 

I heated up my tilapia, yam, and broccoli (because that is what I can call "comfort food" right now) and opened my laptop. After visiting the show's website, I got the contact information for the show's official makeup artist. Thankfully she had one last spot open and I was able to nab it, for 4:30 am. Sometimes it is small victories that get us through the day. Now I have someone to make me pretty, again, and all is semi-right with the world.

Next week is peak week, the week all this hard work comes together before getting on the stage. I took the time today to arrange my workouts for the next week so I have a plan going in. The plan is basically don't kick my ass too much, don't try to lose anymore fat, and try to relax. I tried the relax part this morning by doing a yoga DVD, but then I felt like I pulled a glute. Not effective relaxation.

Tomorrow I meet with my coach where I will get the day-by-day diet for my last few days before the show. I know for sure caffeine will be out. If I thought I was cranky now, I apologize in advance to anyone who comes near/ contacts me. My puppy may be spending more time in her crate.

I am currently attempting to not plan out too much of my post-show life. However, I have quite the list of items I want to indulge in. For instance, Cinnabon. I have not touched one in at least a decade, if not two. But I know of two truck stops between Salem and Portland that have a Cinnabon in them. I know this because I travel that route on an almost daily basis. Those truck stops are also the closest places to Canyonville that have Cinnabon, other than Eugene. (But in Eugene you have a drive a ways off the interstate to get to the cinnamon roll (because that's how they mark it on their site locator and yes, it made me drool) and there is Packer game to be watched that afternoon. #priorities). Please note that their website is pretty much Cinnaporn. I need to close that window... in 5 minutes

You ice that Cinnabon- you clean-nailed Cinnaworker.
Ice it reeeeeeal good.  
What else will I indulge in after the show? The list includes pad thai, wings, nachos, a quesadilla, fried chicken, and beer (mainly fresh hop, Oktoberfest, and pumpkin beers). However, after eating super clean for the last 3 months, one's body can not handle those items very well. So it becomes a jig-saw puzzle of fitting in these items with social activities on the calendar since many think of the time after a show as if one has been released from gastro prison. Which after working this hard, the last thing I want to do is re-insulate my abs in a quarter of the time it took me to get here.

You can bet there is a plan coming to avoid that as well. Until then I am going to enjoy these last few days before the show and get ready to display what I was able to do.

Sunday, October 2, 2016

Zucchini Flax Seed Breakfast Bars

For the last 10 weeks my breakfast prescription has been oats, egg whites, flax seeds, and salt. In fact, three of seven meals each day has been oats, egg whites, and salt. You may be wondering how one eats the same things over and over again without wanting to kill oneself.   

By adding "free" stuff to it, of course! 

What is considered "free"? According to my coach canned pumpkin and zucchini, as well as spices, were free item. Leafy green veggies are also on my "free" list, but there isn't anything on that list that I want to stick in my oatmeal.

The most common thing to make is protein pancakes with those ingredients. Just throw the items listed in the prescription with some cinnamon, vanilla, and Splenda in a blender, puree it together, and pour the mixture in a heated frying pan. 

I did that a few times, as that was an old standby recipe for me. However, my blender (now recently departed) was intended for making smoothies and couldn't handle all the macros I stuffed in it. On my quest for making things easier, I thought why not just take the blender out the process and make bars out of it?
 
As much disgust as my fish meals bring to the workplace, these bars have had the opposite effect. In fact, a couple people have asked for the recipe. Finally after 10 weeks, I am finally writing it up for all to enjoy. Since I have had to adjust the amount of egg whites and oats as my diet has progressed, I think I have landed on the perfect combination. Check out it out below for a great breakfast option on the go. In fact, I plan to make these (with non-free additions) even after my show as a breakfast/ snack option.

Zucchini Flax Seed Breakfast Bars 
6 Servings

What you need:
4 cups of oats
18 egg whites
3 tablespoons of flax seeds
1 tsp of salt
1 medium zucchini, grated (about 3 ounces)
1 tablespoon of vanilla extract
1 tablespoon of ground cinnamon
3 packets of Splenda (or other artificial sweetener of choice) optional

Preheat the oven to 350 degrees. 

In a mixing bowl, combine oats, flax seeds, salt, cinnamon, and Splenda. (Empty the Splenda packets and do not put the actual packet in the mix). 

Next add the wet ingredients (zucchini, egg whites, and vanilla). Mix well. In a greased baking pan (preferably with cooking spray), pour the contents of the mixing bowl. 

Place the baking pan in the oven and set the timer for 30 minutes. Remove from oven once the timer goes off. Package as you wish, maybe have one fresh, and refrigerate until use. They're good cold or reheated.  

Sunday, September 18, 2016

In less than 4 weeks I'll be spinning on stage through quarter-turn-rights and having the judges and audience take a look at all the work I have put in. That's a crazy thought. I never considered the fact that I have been lifting for the better part of 14 years and this is the first time I have considered it "work" compared to "working out."

Four weeks, one day out. 

I have been lifting six days a week with five of those days is paired with steady state cardio. It has been quite the time commitment, especially when I factor in my commute for work. But I am determined to get back on stage and show what I have been able to achieve. I have maintained my workout routine through schedule changes and vacations. Even when I dropped a dumbbell on my finger and developed bicep tendonitis- I soldiered on. 

Dedicated? Yes. Stubborn? Very

There is no way I am going to give up. For far too long I wavered between getting on stage or "committing" to next year. For far too long I went to the gym religiously and had perfect nutrition on the weekdays only to blow it on the weekends. For far too long I went to the gym without a goal in mind. Now I have a goal and I can see the finish line.

All that is between me and that stage is 27 days and a boat load of fish. I wish I was speaking figuratively about the fish. As of yesterday my diet moved from being the same seven meals each day for seven days a week to high and low carb days. High carb days are full of fish and egg whites as my protein sources, while low carb days I get some chicken thrown in there. Previously, I was heavy on the chicken products and only had cod once a day (sometimes salmon was added in as well). 

The amount of fish I am going to be eating threw my planning focused mind for a loop. The amount of food I am supposed to have each meal is all listed out and all the measurements are for cooked protein. Now chicken doesn't lose a ton of water in the cooking process so it was pretty easy to know how much to buy raw. But cod and tilapia?  Holy hell! Those types of fish lose more water than a wrestler before a meet. 

For the record- I like fish (tilapia more than cod) but ask me again in October. 

As I mentioned previously, my diet for the last eight weeks had been the same items each and everyday. Sure, amounts of items would get switched up as we tried to improve things little by little. But there was little variation within the actual foods themselves. I probably could have asked for more substitutes, but being a creature of habit (and a very busy creature at that), I was okay with the list. In fact, I was able to get quite creative with how I prepared my oats and egg whites. When it came to my chicken and fish- Mrs. Dash and I have grown quite close. 

Yesterday my desire for anything and everything that would derail me hit the hardest. I had made it through two weddings, two parties, countless get-togethers, and a 4-day trip with being tempted but being okay. 

But yesterday was different. College football was on (or so I am told as I spent a good chunk of my day doing meal prep) and it was a rainy, cool day. Yes friends- Fall in the Pacific Northwest is on us.   
What did I want? A beer (preferably a fresh hop IPA or an Oktoberfest), pizza, in a rustic-themed establishment. 

What did I have? A whole lot of water, tilapia, and yams.

Morale of the story- Getting what you want isn't always easy. Because if it was easy, everyone would be doing it. I know all that I envisioned as perfection last night will exist in 4 weeks (that is as long as we're not hit by an asteroid).

Last night, I made my final commitment to getting back on stage and registered for the NPC Battle for The Eagle at the Seven Feathers Resort. It's time for me to put on my sparkly heels and get my game face on. 

Yes, these are my shoes. At least the Amazon.com image of them. 

Over it and out!     

The Countdown- 4 Weeks Out Edition

In less than 4 weeks I'll be spinning on stage through quarter-turn-rights and having the judges and audience take a look at all the work I have put in. That's a crazy thought. I never considered the fact that I have been lifting for the better part of 14 years and this is the first time I have considered it "work" compared to "working out."

Four weeks, one day out. 

I have been lifting six days a week with five of those days is paired with steady state cardio. It has been quite the time commitment, especially when I factor in my commute for work. But I am determined to get back on stage and show what I have been able to achieve. I have maintained my workout routine through schedule changes and vacations. Even when I dropped a dumbbell on my finger and developed bicep tendonitis- I soldiered on. 

Dedicated? Yes. Stubborn? Very

There is no way I am going to give up. For far too long I wavered between getting on stage or "committing" to next year. For far too long I went to the gym religiously and had perfect nutrition on the weekdays only to blow it on the weekends. For far too long I went to the gym without a goal in mind. Now I have a goal and I can see the finish line.

All that is between me and that stage is 27 days and a boat load of fish. I wish I was speaking figuratively about the fish. As of yesterday my diet moved from being the same seven meals each day for seven days a week to high and low carb days. High carb days are full of fish and egg whites as my protein sources, while low carb days I get some chicken thrown in there. Previously, I was heavy on the chicken products and only had cod once a day (sometimes salmon was added in as well). 

The amount of fish I am going to be eating threw my planning focused mind for a loop. The amount of food I am supposed to have each meal is all listed out and all the measurements are for cooked protein. Now chicken doesn't lose a ton of water in the cooking process so it was pretty easy to know how much to buy raw. But cod and tilapia?  Holy hell! Those types of fish lose more water than a wrestler before a meet. 

For the record- I like fish (tilapia more than cod) but ask me again in October. 

As I mentioned previously, my diet for the last eight weeks had been the same items each and everyday. Sure, amounts of items would get switched up as we tried to improve things little by little. But there was little variation within the actual foods themselves. I probably could have asked for more substitutes, but being a creature of habit (and a very busy creature at that), I was okay with the list. In fact, I was able to get quite creative with how I prepared my oats and egg whites. When it came to my chicken and fish- Mrs. Dash and I have grown quite close. 

Yesterday my desire for anything and everything that would derail me hit the hardest. I had made it through two weddings, two parties, countless get-togethers, and a 4-day trip with being tempted but being okay. 

But yesterday was different. College football was on (or so I am told as I spent a good chunk of my day doing meal prep) and it was a rainy, cool day. Yes friends- Fall in the Pacific Northwest is on us.   
What did I want? A beer (preferably a fresh hop IPA or an Oktoberfest), pizza, in a rustic-themed establishment. 

What did I have? A whole lot of water, tilapia, and yams.

Morale of the story- Getting what you want isn't always easy. Because if it was easy, everyone would be doing it. I know all that I envisioned as perfection last night will exist in 4 weeks (that is as long as we're not hit by an asteroid).

Last night, I made my final commitment to getting back on stage and registered for the NPC Battle for The Eagle at the Seven Feathers Resort. It's time for me to put on my sparkly heels and get my game face on. 

Yes, these are my shoes. At least the Amazon.com image of them. 

Over it and out!     

Thursday, September 1, 2016

8 Weeks Out: An Oregon Adventure

Prepped, frozen, and set.
Late last spring, Mr. MFN and I won a trip to go rafting on the Rogue River. This trip included a two-night stay in Medford, Oregon. Since I was already going to be in Central Oregon for a conference in late August, we decided to make an adventure of it. 

I left for my conference on Thursday, with my cooler full of meals in tow. In order to be sure I was ultimately prepared with my meals, I had created spreadsheet documenting how many of each type to bring and what kind of container it would be stored in. This is because 2.75 ounces of chicken breast and 4 ounces of yam looks just like 3.25 ounces of chicken breast and 3.5 ounces of yam. Neurotic- probably. 

Day one was fine as I was at a conference. They didn't have a microwave so I ate my cold chicken and yams for lunch. Not the greatest, but I did take advantage of the salad bar and had a salad of lettuce and cucumber slices. "No salad dressing?" you may ask. Why yes, I had those greens plain and chilled. But these were items I hadn't had in weeks so they were amazing. That night I joined my co-worker at a restaurant where I enjoyed one half glass of wine since that was not off the table for me. Her dinner looked amazing, but I had my salmon and rice waiting for me back at the hotel. 

Not too shabby for hotel gym equipment. 
Friday I got in a quick workout at the hotel gym. Since I was not familiar with what their gym had to offer equipment wise, I created my workout on the fly. It ended up being mostly back, intertwined with shoulder PT, and a little jumprope for fun. Mr. MFN arrived in the early afternoon and we explored Bend, OR. Which exploring to us generally equates to checking out breweries. However this time I got to watch and assist in his beer selection as I could have none. However, at Immersion Brewing, they happened to have cold brew on tap. Score one for caffeine intake! We also toured through an art gallery on the riverfront and found a pretty cool artist from Portland. You can see Pepe's stuff here: http://www.theblindinsect.com/

Saturday was a day I had been waiting for awhile now- we were finally going to Crater Lake National Park. Earlier in the week we scoped out the hiking options and decided on Mount Scott. Since this was an "off" gym day for me consider this hike to be some very active rest. Mount Scott is the highest peak in Crater Lake National Park topping out at over 8,900 feet and the view from the top did not disappoint. Later that night as Mr. MFN enjoyed his post-hike burger and beers, I ended up having a couple glasses of wine. My thoughts were "I did just hike a big peak and if my food intake has not deviated from the plan- what harm could a little wine do?" (Hint- more than I thought when in prep.) 

At the top of Mount Scott, burning my shoulders off, with Crater Lake is in the background


First thing I did Sunday, other than get aloe for my sunburn, was visit to the Anytime Fitness that our hotel had passes to. I was pleasantly surprised by the quality of the equipment (wide variety and it was good). I managed to get a good arms and calves workout in. I also added cardio just to check one session off for the upcoming week. 

If Saturday was the day I was waiting for, Sunday was the day I was apprehensively waiting for. We were going rafting, the whole point of this entire trip. I had this idealized image of what rafting was. Mainly because I first learned of rafting the Rogue River from our neighborhood winery where the owners went on a rafting trip down the Rogue and tasted wine and cheese the entire time. The wine and cheese part that was not happening on this trip. Then I remembered a few days prior to our adventure that I bought Mr. MFN a snorkeling excursion while on a cruise a few years ago. I realized on the boat out to the snorkeling site my fear of deep water. I was not quite sure how my fear would strike, or if it would on this trip. In this case, it kind of did but worked in my favor as I was sure to listen to everything the guide said. My feet were well wedged in that raft.

Please note that when in prep, you drink a lot of water meaning that water needs to go somewhere. This realization hit about halfway through our rafting adventure. Let me just say it is hard to use your core to paddle when you need to pee. 

Monday I did my cardio session at the Anytime Fitness before we left for back home. The drive home was uneventful, I was just grateful I didn't have to watch Mr. MFN eat another incredibly tempting looking/ smelling meal. I had an afternoon appointment with my trainer and planned to do my leg workout that night. Although I was 100% compliant on my assigned meals, I did go over on the wine. The wine plus the sunburn equaled some not so great results on my body comp test. All forms of alcohol are now officially off the table. Good thing I mentally prepared myself for on the drive home. I am more than okay with this development if that means I'm ready for Battle for the Eagle. 

On the bright side, at least none of the slip-ups have not equated to more cardio (yet).

Monday, August 22, 2016

When Life* Gives You Egg Whites and Oats

You try to find any way possible to not make it always just be "egg whites and oats".

* Indicates that "life" is actually your "coach"

Protein pancakes are a popular combination in gym rat communities of oats and egg whites (plus a few extras such as protein powder, cottage cheese, peanut butter powder, caffeine, etc.), but when your blender is on the fritz (or just a plain old wimp) this may not be an option for you. 

Or perhaps I am just the lazy one who prefers to do less dishes. To be fair, to me, our current blender's only intended use is for smoothies. That means making more than one batch of anything at a time is not an option. Or an option that I would advise.

That brings us to one of my current creations- French Oats. Because if I can't have French Toast, I might as well have French Oats. These could also be "Lazy Lady's Protein Pancakes" however that doesn't sounds as classy. Below is my recipe for these quick fuel discs. Please note that this recipe is based of my current allowances, adjust ingredients your tastes as necessary. 

French Oats  

Make Julia Child proud... or at least your mom proud(-ish). 


What Goes In
  • 1/2 cup of dry oats
  • 3 egg whites
  • 1/2 tsp of ground cinnamon
  • 1 tsp of vanilla extract
  • 1/8 tsp of sea salt
  • 1/2 pack of Splenda (optional)
What to Do
Mix the dry ingredients together, preferably in a mug. 
Stir in the egg whites and the vanilla. 
Let sit for about 5 minutes allowing the oats to absorb some of the moisture from the egg whites. During this time, preheat a frying pan on medium-low.
Pour mug contents into the preheated pan. Allow to cook in the hot pan for about 4 minutes. Once the pan side of the French Oats has developed a sturdy crust, flip and cook on the other side.  Once that side has sat in the hot pan for a few minutes, slide it out and voila! You just made French Oats!

Don't you feel so cultured? I didn't think so.

In the meantime- fake it until you are it! 


Sunday, August 14, 2016

6/27/16

That date was the last time I was in Urgent Care,  according to my chart which I glanced at today while at Urgent Care...again. 

On June 27th I had dropped a dumbbell on my index finger while letting it go after my second set of bench presses. Which resulted in me grabbing my hand while contorting and grunting audibly for no one else at the gym at 4:30 in the morning.  Then I took a deep breath, weighed my options of a. just stopping and going home or b. continuing to work out. Going home didn't seem to make sense as what would I do there at 4:45 am? Urgent Care wasn't open yet, Mr. MFN was asleep like most sane people. So I took a deep breath and continued my workout. Which I then ran my finger under cold water between sets. Why did I do this, because I am determined to make this competition happen.

So I now I go about my daily activities with limited feeling in my right index finger waiting for the nail to fall off. Which everyone has told me will happen, but it hasn't yet. There may be pics when it finally does. 

Then I woke up this morning in the middle of the night with a shooting pain in my left shoulder. Thinking I had been sleeping on it wrong, I just went back to bed. When I woke up for good it still hurt- both when I moved it just right (which was most ways) and when my arm hung by my side. I considered putting my first aid skills to use and fashioning a sling. Then I noticed a small, hard, painful lump on my shoulder. I took a 800 mg Ibuprofen from the finger smash accident but to no relief. 

What happened? No clue! Then I did like I usually do- went to the gym to do my assigned cardio because what else would I do at 7 am. Thankfully, that was okay for my shoulder.  

After Mr. MFN felt the lump, he immediately suggested Urgent Care. After a 2 hour wait to get in, the doctor was mostly quiet while he twisted my arm about having me push and pull. He mentioned it might be a cyst or calcified tendonitis. But to be sure, it was off to x-ray for me. 

After four hours, two stops in exam rooms, and a trip to radiology- I still had no definitive diagnosis from the doctor. The x-ray showed nothing interesting, which is good I suppose. He then instructed me to decrease my weightlifting for the next one to two weeks. Which I interpreted to mean- work what you can. He also recommended I wear a sling for the next 3-5 days, ice it, take pain relievers as needed, and lean on a table while swinging my arm (in a controlled motion) about. So I will be holding this arm high and tight- until I find an upper body part I can work pain free. 
Nope, not trying this.
Source: http://www.sportsinjuryclinic.net/sport-injuries/shoulder-pain/deltoid-muscle-strain
 


 


Wednesday, August 10, 2016

So It Began

In 2002 I decided it would be a good idea to enter into a bodybuilding competition- more specifically Miss Bikini America in Minneapolis, MN.

Thought process on my decision to enter: I workout, I look good, I can do this. Plus, I'll get to go on a trip with my best friend.  

Little did I realize how much more than just "working out" and "looking good" went into preparing for a show. Which "little" is exactly what I did. Did I have clue what I was doing? Nope! My friend was my saving grace and told me what she was doing to prepare at each step. (Which I was then doing in much shorter time frame resulting among many other dropped balls- a fun sunburn after 3 minutes in a tanning bed.)

After being awarded "Honorable Mention" (Translation: Award for putting heels and a suit on and not using use drugs) I thought I may try again, after I can eat again.

I would enter a photo of myself right about here of the end result, but I believe a guy I used to know has/ had ownership of it. Please settle for a picture of my medal.


For the last 14 years I have continued to workout and with the thought of "maybe someday". My best friend continued on her journey, kicked some ass, kicked her own ass, and posted plenty of photos. You can factor her into my inspiration to compete as well. Then in 2015 I began borderline obsessed with the idea of competing again. I began searching blogs and reading all I could on figure and bikini competitions and recommended workouts and diets.

Because if not now, when? There is never a perfect time to start something. There's always after "this weekend/ cheat meal/ pint/ glass/ [insert all too familiar excuse here]."  That had a grip on me for the better part of the last 10 years.

Eventually, if you're self aware enough, you may reach the point where you think, "F*c< it, let's roll!"  

That's what happened to me. On March 1, 2016 I pulled the trigger and contacted Sledge Athletic Solutions (SAS). Why SAS?
Reason #1: Mr. MFN's co-worker was a member and told the Mr. MFN about the great things the owner, Mark, was doing. He also slipped in that Mark trained bodybuilding competitors as well.
Reason #2: Because working out at my neighborhood gym with the acoustic guitar strumming owner was not cutting it for me.

This is what I thought of every time he took it out. 

Prior to entering SAS, I was greeted by numerous well sculpted women leaving. I was a bit in awe of these ladies. When I got inside, Mark was super friendly and readily answered any question I had. I laid eyes on the dirty boxing ring, transition my gaze to the leg press, and finally panned to the skeleton holding a "I Skip Meals" sign. I knew I had found my gym.

Fast forward to today. I am now less 10 weeks out from my first competition in 14 years. I have been meaning to get this blog up and going, but time eternally escapes me. (Better at 10 weeks prior than 10 weeks after!)

Please stayed tuned for updates (and few throwback stories from early prep) as I document this journey. On my quest to compete in NPC Battle for the Eagle on October 15, 2016.

I'm off to finish cooking up some sirloin and down the last of 170 ounces of water required for today.

Signing off from hazy kitchen... 

Wednesday, November 27, 2013

Thanksgiving, Football, and an In Home Workout

Happy Thanksgiving (and Hanukkah for all you lucky folks getting two holidays in one). On Thanksgiving we feast like the famine is upon us and movement is pretty much limited to going from the couch to the table. Although most gyms are closed today, don’t use it as your excuse to skip an opportunity to move. I’m suggesting you put down that beer for the football game you're watching and pick up your water bottle. (Well, you could have a beer and then make it an Appalachian training routine.)

All you need for this workout is a football game that is of some level of interest. Maybe a jump rope or step stool if you're on overachiever.

What to Do:

First, pick a team to cheer for. (Follow these directions for the team you are cheering for.)

Push ups Do one for each point your team has on the board each time they score.
Burpees One for each penalty yard your team’s defense draws. If you’re doing this after dinner, you should pick a cleaner playing team.  
Crunches One for each penalty yard your team’s offense draws.  
Punting/ Kickoff Hold a plank from the time your team lines up until the end of the play. You better hope the other team doesn’t have a kickoff return.    
Commercial Break Car-di-o! Jumping jacks, high knees, fast feet, jump rope, step-ups. You get the idea, keep moving and get that heart rate up.   
Half-time Depending on if your game is a blow out or not, you can throw in the towel here or keep it going. To keep it going get outside and toss the old pigskin around or go for a walk/ run. Then repeat the instructions above for the second half. This may also be the optimal time to assist someone in the kitchen.

After the game, don’t feel an ounce of guilt when you reach for that pie later. You earned it! 

Wednesday, November 13, 2013

Almost-Better-than-Second-Base Cupcakes

One day, not too long ago, a good friend stumbled upon a video of Emily Nelson, wife of Packer WR Jordy Nelson, making “Better-than-Almost-Anything Cake.” As my friend described it to me, the pure gluttony of this cake made me want to make it… my way.  I’m not quite as innocent as Emily, so I added stout to the mix and nixed the condensed milk. I present to you “Almost-Better-than-Second-Base Cake.” Or as my husband labeled them at work “Mocha Stout with Caramel and Toffee.”

What You Need:

1 Package of German Chocolate Cake
Vegetable oil and eggs as called for on the box
1 -3.4 oz Package of Chocolate Pudding Mix
½ Cup of Stout (I used Oakshire Espresso Stout)
Caramel Topping
1 Container of Cool Whip Topping
1 Heath Bar (or another toffee candy bar)

What To Do:

Preheat the oven to 325 degrees. Line your cupcake pans with liners (it makes about 24 cupcakes).  You may want to double- line the tins since these cupcakes can be on the gooey side.

Mix the cake according to package instructions and add the stout to the mix. Divide the cake mix evenly among the cupcake tins. Bake according to package instructions.

Remove from the oven and let cool for about 20 minutes.

After the cupcakes have cooled, take a wooden spoon handle and make a hole in each cupcake. Drizzle the caramel over each cupcake, with a little extra going into the hole. Cover and refrigerate for at least one hour.

Frost each cupcake with the Cool Whip topping. Next, crush the toffee candy bar into pieces using a mallet, the thick handle of a kitchen utensil, or Clay Mathews’ wrecking ball of a hand. (Whichever you have access to will do.) Open the wrapper and sprinkle the toffee bits over each cupcake.


Store covered in the refrigerator.   

Monday, October 7, 2013

Fall Paleo Lasagna

Ditch the pasta sauce in favor of fall flavors with this Paleo friendly version of lasagna. This recipe takes some time to put together, but is well worth it for a nutrient dense meal. (Plus, it can be dinner/ lunch for a few days.) 

What You Need:

4 Medium zucchinis
2 10-ounce packages of frozen squash
1 Medium head of cauliflower
1 Small onion
2 Cloves of garlic
½ T of Apple cider vinegar
1 Pint of Grape tomatoes
2 lbs of Bulk Italian sausage
1 lb of Raw mushrooms, sliced
1 lb of Baby spinach
Italian Seasoning
Salt and Pepper

What To Do:

If not already indicated as washed, wash your produce before beginning. 

Preheat the oven to 400 degrees. Place the tomatoes on a cookie sheet (lined with aluminum foil or parchment paper) and roast for 30 minutes.

Using a vegetable peeler, peel zucchini noodles (zoodles) until you reach the seedy middle of the zucchini. (You can also use a mandolin to make the zoodles.) Lay the zoodles, overlapping, on a cookie sheet lined with aluminum foil or parchment paper (you will likely need two cookie sheets for all the zoodles) and bake for 10 minutes.  

While the zoodles bake, cut the cauliflower into florets and place in a microwaveable container. Add a little water, cover, and steam in the microwave until cooked through. After steaming, place the cauliflower florets in a food processor and process until it is of mashed potato consistency. Add ½ T of apple cider vinegar and blend.

Heat the squash according to package instructions (I prefer the microwave option).  

Chop the onion and garlic. Spray a skillet with cooking spray, place on a stove top burner, set the burner to medium, sauté the onion and garlic until soft, and set aside in a bowl. Next, using the same skillet, sauté the mushrooms with the spinach and set aside.

Turn the burner under the skillet up to medium-high and cook the sausage until browned and crumbled. 


Turn the oven temperature up to 425 degrees. Line a 13 x 9 inch cake pan with aluminum foil and spray with cooking spray. Take one sheet of zoodles and place on the bottom of the pan. Use half of the squash and spread over the noodles with a spatula (this will help hold it together). Layer half of the mushroom and spinach mixture, onion and garlic mixture, and sausage over the squash. Spread a layer of half of the cauliflower mash over the sausage. Layer all of the tomatoes over the cauliflower. Sprinkle ½ T of Italian seasoning over the tomatoes, salt and pepper to taste. Repeat starting with the zoodles and ending with the cauliflower mash. 

Place the lasagna in the oven and bake for 30 minutes.

Tuesday, August 6, 2013

Diabetes and Exercise

Awhile back a friend who also is a personal trainer asked me for some information on diabetes and exercise. Knowing that he couldn't possibly be the only person interested in this, I decided to make a whole post dedicated to this topic. Most of the information in here is quite general. If you have questions, feel free to leave me a comment and I will answer them. This post is not meant to diagnose or treat diabetes (or any other disease), it is merely informational and perhaps inspirational to get someone to move a little more. For more information, please refer to a physician, a diabetes educator, or visit diabetes.org.

(A Very Brief) Overview

In 2011 it was estimated that over 25 million U.S. citizens are believed to have diabetes. Of that number 18.8 million people were diagnosed while approximately 7 million people were currently undiagnosed. That was 8.3% of the U.S. population in 2011, almost 10% of us!

There are two main types of diabetes. These are referred to type 1 and type 2 diabetes (think Thing 1 and Thing 2 from Dr. Seuss books). In both types of the disease the body has trouble utilizing glucose (i.e. fuel) in the blood. Typically in a person without diabetes, when blood glucose levels increase (which generally occurs after a meal) insulin is produced and released by the pancreas which activates cells to transport glucose into cells via transporters and the glucose can be used in the cells for energy or stored for future use.  
Thing 1 and Thing 2 are far more pleasant than type 1 and type 2 diabetes. 

Type 1 vs. Type 2

In type 1 you do not produce insulin, so when blood glucose rises there is no signal that cells need to move transporters to the cells' surface to take in glucose. When this happens blood glucose can remain high and cause a litany of complications. In addition, when your body is unable to use blood glucose it causes the body to think it is starving and it then resorts to other sources of energy. This can lead to muscle breakdown and excessive utilization of fat stores (which can lead to a dangerous complication known as ketoacidosis). In type 1 diabetes, patients are prescribed insulin to help the body move glucose into cells.

In type 2 diabetes your body still produces insulin but your cells do not react to it as well, this results in glucose utilization by cells being lowered. This also results in high blood glucose levels and can result in complications. In type 2 diabetes, patients are not usually given insulin since their body can still produce it. Instead, patients can be given drugs to increase insulin production, to lower glucose release by the liver, and /or to make cells more sensitive to insulin. In addition to prescription drugs, type 2 diabetes can be managed through a healthy diet and exercise.

Diabetes and Exercise

In both forms of the disease, blood glucose levels should be monitored pre-, during, and post- exercise. If blood glucose levels are above 250 mg/ dL, the urine should also be checked for ketones (if they are present it could indicate ketoacidosis). Monitoring pre- exercise will let one know if they ready to exercise. For instance, it is not recommended a person with diabetes and blood glucose level above 250 mg/ dL with ketones present exercise. However, a person with diabetes and a blood glucose level above 250 mg/ dL without ketones could initiate exercise. Blood glucose levels should be monitored throughout exercise, especially if the workout is longer than 60 minutes.    

Type 1 and Exercise

In people with type 1 diabetes, exercise can be a balancing act. Caution and careful blood glucose monitoring should be used when beginning an exercise program.  People with type 1 diabetes will need to find the perfect balance of eating enough carbohydrates to fuel their workout while using enough insulin to be able to utilize the glucose. 

Too many carbohydrates and not enough insulin can lead to hyperglycemia (high blood glucose) which can lead put one at risk for complications associated with uncontrolled diabetes. Too much insulin and not enough glucose can lead to hypoglycemia (low blood glucose). Risk of hypoglycemia is highest during and post- workout. To counteract hypoglycemia, additional carbohydrates should be consumed and blood glucose levels should be monitored. It can take time to adjust one's diet when beginning an exercise program, so it is best to check blood glucose levels consistently when starting an exercise program to find what works best. 

Type 2 and Exercise

Unlike type 1, people with type 2 diabetes will typically not need to balance blood glucose by using insulin. In fact, people with type 2 diabetes can potentially control* the disease with exercise. Exercise alone can make the cells more sensitive to the blood glucose, meaning the cell's glucose transporters can move to the edge of the cell to transport glucose into it to be utilized. With time, the need for some medications prescribed for type 2 diabetes may be diminished if not eliminated.

(* Please note that I used the word control, there is currently no cure for diabetes.) 

I hope this short run down of diabetes and exercise gave you some insight into what to pay attention to as well as a sense of what direction to go. As with any exercise program, please consult with a physician before beginning.        

Friday, August 2, 2013

Weighting for Change

There it is, that magical date on your calendar. May it be a wedding, school reunion, post-baby date, beach trip, etc.; you have a date and a goal in mind.

"I need to lose X pounds by (this date) and then my life will be perfect."

Next thing you know you're paying more attention to infomercials for battery operated waist bands that do your work out for you while you sit. Dr. Oz suddenly has you mesmerized and whatever flies out of his mouth is the God-given fact to weight loss. You stand in GNC/ Vitamin Shoppe/ (Insert your supplement store of choice here) in awe of your options for fat-blasting aids and metabolism boosters. These are the answers you have been looking for! These will finally help you lose that pesky weight you have carried for so long!

At least that's what you think.

But why invest your money in pills with more ingredients than what goes into a loaf of bread? Why strap and battery powered belt yourself? Why put the stress of one, inconsequential day on yourself?

Setting a date/ goal is a preliminary step in weight loss. But having just that and no real idea of what it takes to lose weight will only set yourself up for failure. And no, buying pills and products does not count as a plan. These are "quick fixes" if they deliver what they promise. But odds that it will last you a lifetime are not so high. The thing is, many of the products promise results in conjunction with a healthy diet and exercise!

I have seen/ heard from too many people who have said "I want to lose weight, I just don't want to change." (In all fairness, the phrase "I don't want to change" in its entirety was not stated. With that out there, the statement "I don't want to change the way I eat," or some variation of it, has been expressed.)

What You Need to Realize About Weight Loss


YES You will need to change. If you don't, how can you expect things to be any different?

"Insanity: doing the same thing over and over and expecting different results."- Albert Einstein.

NO You don't need the "latest and greatest" pill/ gadget to do it.

Someone once said "Your body is 80% what you put in your body and 20% what you do." Considering how far you have walk to burn off a doughnut, there is some truth to that.

NO You don't need to starve yourself. But...

DO Pay attention to what you're putting in your mouth; its the best place to start.

Tip: Look at the nutrition label to see what a serving size is and use that to put what you're eating in perspective. For instance, pour yourself a bowl of cereal. Then measure out a proper serving from the bowl you just poured with a measuring cup or a kitchen scale. How does this look compared to what you usually eat? Is there cereal left in your bowl or is the measuring cup coming up short? Do this for everything you eat for at least for a week. Some items you may be eating under a serving, but with others you may be eating double. Pay careful attention to items you are going over board with. Having too many vegetables isn't bad for the calorie bank, but too many chips can send you over your limit quick.

Pro Tip: Avoid eating straight from the package, things can quickly get out of hand. 

Image of the LoseIt! App
DO: Keep a log whether it be with pen and paper, on a website, or an application on your smart phone. This log can be not only for what you're eating, but for exercise too. There are a ton of options out there. Ones that I have personally used are Myfitnesspal.com and Loseit.com (both have apps and websites so you can update your log from just about anywhere).

Bonus: Most of applications out there can let you know how many calories you need to maintain, lose, or gain weight.  

DON'T Wait! Why put weight loss off for a special occasion? There may already be enough pressure on that special day, why add to it? Get out of the mindset of "now is not the time." My dad was diagnosed with type 2 diabetes two days before Thanksgiving. Two days, talk about "now is not the time." The holiday of gorging oneself was now him asking what he could eat and my mom scrambling to alter recipes. Chronic diseases don't wait for the "right time", why should you wait for the "right time" to be the healthiest you can be? Put yourself first and go after it!

 

Sunday, May 19, 2013

Farmers Market Dinner Challenge: May Edition

Ever since I moved to Portland I have been told that I have to go to the Portland Farmers Market at Portland State University. Portland has farmers markets just about everyday of the week during the warmer months, but the granddaddy of them all is on Saturday on the PSU campus. I had lived here nine months and failed to go just about every weekend up until a few weeks ago when I mentally committed myself to going. 

I was overwhelmed by it all. Its very similar to the Dane County Farmers Market in Madison, WI. It has a few more stands, with many of them serving ready-to-eat food due to a lack of restaurants on the PSU campus. I didn't see anyone playing a drum, guitar, or recorder for money. There was also no one inside the market selling something that could not be consumed (minus the honey people selling beeswax candles). 

Note: If you're looking for something crafty, your place to be is the Saturday Market. Or if you're looking for a basket, go out on the sidewalk a hundred feet outside the main entrance of the farmers market grounds. That is where I spotted one man selling all sorts of baskets and I overheard a potential customer asking about where they were from. (I felt as though I should have been looking for Portlandia cameras.) 

My first trip to the PSU Farmers Market I made a critical mistake; I did not go in with a plan. I passed over mountains of beautiful produce and arrived too late to find the legendary Hood strawberries. Rather my friend and I sampled sausages and cheeses, including a vegan smoked gouda (I know for certain now that no matter how many times someone swears it tastes just like cheese, it doesn't). That day I managed to pick up a kielbasa from Olympic Provisions, a well-known sausage producer in Portland, and a cow's milk cheese called Juniper from Ancient Heritage Dairy. You can take a girl out of Sconnie, but you take the Sconnie out of the girl. 

The RD side of me was fairly disappointed with myself after my first trip. Then I swore to myself that next time would be different, next time I would have a plan. This week I had decided I was going to make a farmers market dinner for two for under $50. Many local restaurants boast/ warn you that their menu varies based on what they can find at the farmers market. They then charge you an arm and a leg as a reward for them going out there early, planning a menu, and having a sous chef prepare for you what they felt was the best of the market. Considering it was going to be a typical rainy day in Portland on Saturday, why not try to do it myself?

The market opened at 8:30 and I found myself there about 15 minutes after it opened. It was raining lightly as I made my way to the first booth with Hood strawberries. (I have this quirk where I feel pressured at farmers markets, panic, and buy from the first vendor I see selling what I want.) I ended up paying $4 for a pint of strawberries. I then turned around a saw another vendor selling strawberries for $3. I rationalized that I didn't see one other vendor use the word "Hood" by "strawberry" so I continued to allow myself to think that I did not get ripped off. 

The next stand I stopped at had golden beets. I had maybe had beets three times in my life before coming to Portland. Through my co-workers obsession with all things beet-related (mainly beet martinis, beet infused vodkas, and beet salad), I have come to appreciate them. I had never seen golden beets before and decided to actually talk to the vendor. I learned from him that golden beets are sweeter than red ones and don't stain as much. I also learned that beet greens are much like chard, the only difference is that chard was bred not to bulb like beets so the greens grow faster. I picked up bunch ($3.50) and went on my way. 

I walked along and tried a bourbon chicken liver mousse from Chopped. It was melt-in-your-mouth delicious, but I didn't want to spend $8 of my dinner fund on it so I moved on. I then spotted a stand selling asparagus and I had an idea of making asparagus soup. This time rather than buying something at the first place I saw it, I went along to see if I could find it somewhere else. I then passed by a hard cider stand offering tastings of their award- winning ciders. I considered stopping, but I wanted to see where I ended up before I bought a beverage to go with dinner.

The next task was finding a protein for dinner. Do I go with fish or meat? If I go with meat, what do I want? There is always chicken, beef, and pork. But what about buffalo, yak, rabbit, lamb or duck? Minus the buffalo and lamb, I have no experience cooking the other game meats so those were out. I tend to eat a lot of chicken and that made me less inclined to purchase it there. I also wasn't really feeling a seafood to go with my beet salad, even though it would have went well with the asparagus soup. I ended up consciously committing myself to beef. 

I walked passed a few stands selling grass-fed/ pastured-raised beef. I finally stopped at Sexton Ranches from Haines, OR. They were advertising tenderloin filets for $20 a pound. I was cautious because the first time I bought a grass fed flank steak at a farmers market it was $20 a pound and the smallest this particular vendor had was 1.5 pounds. I ended up spending $30 on a flank steak and blowing over my half my budget there. This time I was going tell the vendor how much I wanted and see if they could make that happen rather than taking what they handed me.  As it turns out, they only had pieces that were about .3 to .4 pounds. Perfect for me and my budget, I picked up two steaks for about $15.  

Sexton Ranches was also one of the first booths where I was getting the hang of the farmer/ rancher/ vendor- customer interaction. She congratulated me on making out in the rain and how she would not be there herself had she not had to work. Really though, Madison has had farmers markets on 30 degree days. If anyone should be congratulated, it should be those market goers. 

If I was going to be making dinner, I really didn't want to put the effort into making dessert. Why even attempt it when someone else at the market has already mastered that skill? I had this idea to have an apple or pear pie topped with melted smoked gouda. I had tried the smoked gouda, non-vegan, a couple weeks prior. On my way to the cheese stand, I stopped at the Packer Orchards stand to pick up a small apple pie sweetened with pears for $5. I then went to Willamette Valley Cheese to get their smoked gouda for $7. 

I only had a couple things left on my list. Onions and asparagus. I stopped at a near by stand where I found sweet onions for $2.50. I asked the vendors there if they had any asparagus, which they did not. However, the woman recommended I stop at Viridian Farms, which had "the best" asparagus at the market. I made my way to where she directed me and low and behold, that was the first stand I spotted with asparagus. The asparagus was $3.00 per bunch there, the same as most other places.

If you are tracking my costs, so far this meal is $36.00. I did not include the cost of strawberries since I'm not planning on using them for dinner. At this point the dinner menu consists of a beet salad, asparagus soup, and steak. For dessert I have an apple pie topped with smoked gouda. Now what to drink... I know!

I meandered over to the cider stand, where the gentleman there ask if I was now ready to try some cider. (He must have seen me pass by earlier.) I told him about what I was doing for dinner and after asking if he could come over, he had me try a few ciders that he thought would go with the meal. A couple others stopped to try what he had and I was able to taste 6 different offerings from Anthem and Wandering Aegnus Ciders. I ended up selecting the Pear Cider from Anthem. It is usually $6 a bottle (or 2 for $10) at the market, but he gave it to me for $5. I now had a complete meal for a grand total of $41.00. Below you can a see a picture of my purchases. (The honeycrisp apple was also not part of dinner, it was part of my breakfast.) 


The before. 
There were only a couple things I needed to make dinner that I did not get at the farmers market and had around the kitchen. Those items were olive oil, lemon, cashews, carrots, garlic, and ground ginger. These items were for the beet salad and the asparagus soup. Here are the recipes I used for these items. 

Beet Salad

What You Need:
4 Medium Beets
1/4 cup Sweet Onions, sliced
Juice of 1/2 Lemon
1 T Olive Oil
1 1/2 tsp Ground Ginger
Salt and Pepper to taste

What to Do:
Preheat the oven to 450 degrees. Wash the beets and cut the greens and tips off of the beets. In a small pan, put down a sheet of aluminum foil. Place the beets in the center of it and fold up the sides to make a pouch. Roast the beets for about one hour (you should be able to easily pierce them with a fork). Remove the beets from the oven and open the pouch to allow them to cool. 

In a small container whisk together the oil, lemon juice, onion, and ginger.

When the beets are cool enough, peel their skin off. Then slice the beets half, then each half into four pieces. The pieces should be about a 1/2 inch long and 1/4 inch wide. Put the beets in the container with the oil mixture. Salt and pepper the salad to taste. Put a lid on the container and give the container a shake to coat the beets. Place the container in the refrigerator to chill and allow the salad to marinate for at least one hour. 

Asparagus Soup

What You Need:
1 bunch of Asparagus
2 cloves of Garlic
1/4 cup of Sweet Onions, sliced
2 cups of Vegetable Broth, warm (I made my own using 3 cups of water, the woody ends of the asparagus, 2 sweet onions, 1/2 cup of chopped carrots, one cup of sliced beet greens, and salt and pepper to taste.)  
1 T of Raw Cashews
1/2 Lemon, zested
Salt and Pepper to taste

What to Do:

Preheat the oven to 400 degrees. Wash the asparagus well, cut off the woody ends, and place the trimmed asparagus on a lightly greased pan or a pan lined with parchment paper. Roast the asparagus for about 10 minutes. Remove from the oven, flip the asparagus, add the onion and garlic, and roast for another 10 minutes. If the asparagus is thinner, you should be able to roast it in about 5 minutes on each side.  

In a blender, add 1 T of cashews to 1/2 cup of the vegetable broth. Blend until smooth. 

After asparagus is done cooking select a few pieces to use as a garnish. Place the rest of the asparagus on a cutting board and cut it into 2 inch long pieces. Place half of the asparagus in the blender with one cup of the vegetable broth and blend until smooth. Continue this process with the rest of the asparagus, onion, garlic, and vegetable broth. Add salt and pepper to taste.  

Pour the soup into bowls. If the soup seems fibrous, feel free to strain it with a sieve. Top each bowl with about a 1/2 a tablespoon of lemon zest. Serve warm. 

The finished meal minus the pie (it didn't last long enough to be pictured). That steak was as tender as it looks. 
 
                        

Tuesday, May 14, 2013

Nanner Walnut Pancakes

I had been surviving on eggs (in just about every way, shape and form) for the last few months for breakfast. Needless to say, this past Saturday I was craving a change in my morning routine. This meant one of two things. I could either a.) succumb to Voodoo Doughnuts being my backyard and get a ridiculously topped and injected hunk of pure carbohydrates or b.) experiment in the kitchen.

Fortunately I had an overripe banana and an idea.  (A dangerous combination, but not nearly as dangerous as fried dough.) After a little bit of research I made Nanner Walnut Pancakes. This recipe is super quick and the batter was thick enough that it didn't spread and merge into a cell-undergoing-mitosis shape when I dumped (yes "dumped" and not "poured") it in the skillet. 

What You Need:
The ingredients (I made a half batch, the recipe is for 4- 6 pancakes.)

2 Eggs
2 Egg Whites
2 Bananas, overripe
1/4 cup of Walnuts, chopped
3 Tablespoons of Coconut Flour
1/2 teaspoon of Baking Powder
1 teaspoon of Vanilla Extract
Cooking Spray or Coconut Oil



What To Do:

In a medium bowl, mash the bananas with a fork. Next mix in the vanilla, egg, and egg whites. (If you want to forgo the egg whites, use 3 whole eggs. If you prefer to cut out the egg yolks, use 6 egg whites.) Stir in the coconut flour and baking powder until slightly lumpy. Last, stir in the walnuts.

In the pan it goes!
Spray a medium skillet with cooking spray. (If cooking spray is not your style, you can also melt a 1/2 Tablespoon of coconut oil for cooking.) Heat the pan over medium heat. Pour/ dump a portion of the batter into the pan. Cook the pancake until the top of it is bubbled and looks "dry." Flip and continue cooking on the other side until the bottom side is browned. Remove from pan and put it on a plate. Continue this process until you are out of batter or made all you care to eat.


Once your plate looks like this, grab a fork and get ready for some nutty, nanner goodness! These pancakes are so moist you don't need butter or syrup (especially if you use coconut oil for cooking them). Added bonus: you won't want to nap after eating them!