Protein Pancakes

I will proudly admit that pancakes are one of my favorite breakfast foods! The warm pure maple syrup, the hot fluffy cakes… and the coffee! A stack of pancakes can really make a morning!

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But I try to stay away from simple carbs, especially white flour. It can make me feel heavy and sleepy only a few short hours after I have eaten. This past weekend I tried to healthify my beloved pancakes by making protein pancakes. And while they are not EXACTLY like buttermilk pancakes, they are very tasty and really hit the spot!

Plus, they are a great way to get your much needed protein in first thing in the morning! If you are tired of eating oats with eggs, well here is the recipe you have dreaming of!

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Protein Pancakes

Serves 2

  • 4 egg whites OR 2 whole eggs
  • 1 cup old fashioned oats (NOT quick oats or steel cut)
  • 1 ripe banana
  • 1 tsp pure vanilla
  • splash of almond milk, if needed (or any kind of milk)

In a blender, combine all of the ingredients except the milk. Blend for about 30 seconds or until the batter is smooth.

In a hot skillet, melt a dab of coconut oil (less than 1 tsp). Pour 1/4 cup of the batter onto the skillet. Cook for about 2 minutes or until the bubbles stop. Flip and cook the underside for about 2 minutes.

If needed, add milk to thin out if the batter becomes a little thick.

These pancakes will not rise like regular flour pancakes. But they will bubble. When the top of the pancakes did not look wet any more is when I flipped them over.

Top with berries, pure maple syrup or even your favorite nut butter! These pancakes are soft, moist and will keep you full for hours!

Enjoy!

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XxOo Tasha

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Greens for Breakfast

Because some recipes need to be visited over and over.

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As much as I love drinking my greens for breakfast, I happen to love waking up and sautéing onions, red bell peppers, garlic and kale for a change. Remember when you eat living food (plants) you will feel ALIVE!

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  • 1 teaspoon coconut oil
  • 1/2 cup yellow onion, chopped
  • 1/4 cup red bell pepper, chopped
  • 2 cloves of garlic, finely minced
  • 3 large stalks of kale, washed and ripped into bite size pieces (discard stalk)
  • salt and pepper to taste

In a medium skillet, heat oil on medium heat. Add onions, red bell pepper, garlic and a pinch of salt. Sauté for 4 minutes, or until onions have softened. Add washed kale and another pinch of salt and ground pepper. (I leave water on the leaves as this helps steam the kale and lets it become soft)
Reduce heat to medium-low, cover and let cook for 5 minutes, or until kale has softened. Check often to make sure the onions are not burning – you can always add a few spoonful’s of water if more moisture is needed.
Serve with rustic toast, top with hot sauce and enjoy!

kale breakfast

XxOo Tasha

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You are enough – I am enough

I am enough.

You are enough.

As I sit here alternating coffee and water, I was reminded that I am enough. In this very moment I am enough. And I was called to share this same thought with you:
You are enough.

You are MORE than enough!

You are imperfectly perfect. Everything that you are – everything that you think – everything that you do. You are enough.

Only you can take you out of this sparkly heaven that you are in. Because no one has the right to tell you are not enough.❤

Right now take the power back and say to yourself: I AM ENOUGH!

i am enough

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Are you not losing weight? Here are 5 reasons why!

Nothing pulls on your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society. But this isn’t my first weight loss rodeo. I’ve seen almost every scenario you can dream up, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss conundrums.

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  1. I’m following the program perfectly. Why isn’t it working?!
    Cortisol is a word you should become familiar with, as it’s a key factor here. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release.
     
    The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.

    The trick is that there is no hard line on how long this adaptation takes. It’s based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .

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  2. I’m barely eating.
    Severe under eating causes cortisol release, as it’s the definition of a bodily emergency. A short period of strategic under eating with proper hydration will help your body dispense of unneeded food (especially for those who are chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.

    This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.

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  3. I’ve been doing hard workouts for weeks.
    You need to continually improve, which is why workouts get harder as you move through any workout program. It’s also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.

    A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.

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  4. My friend and I are doing the exact same thing and she’s losing.
    We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it’s vital that you stick to your program and not change it repeatedly based on your daily results!

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  5. I lost weight for a while but now it’s stopped.
    Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.

    If you have been eating the same amount of food for weeks, even months, you will have to start adjusting your intake amount. Do not fear eating more as long as it is healthy and whole clean food. Once you start adding more calories to your diet, you should see that weight start melting off!

There are no magic shortcuts. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you’ll never need to ask yourself why you’re gaining weight again.

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Time to get HARD CORPS RESULTS just in time for summer!

Real People – Real Results!
22 Minutes… We ALL got time for that!

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I want YOU to join me for an exclusive Hard Corps Fitness Challenge! ALL March recruits will get a FREE sandbag, support, motivation, custom meal plans to fit your goals and hard corps love! ! We start 4/1 just in time to feel your best for summer! But we will start prepping March 22nd!!!

NO EXCUSES!!! You can’t tell me you don’t have time… Because when your WHY is big enough, you WILL make it happen. So let’s DO this! Time to BUCK UP, and get on track and start feeling AMAZING!

NEVER battle your health & fitness alone. We FIGHT for our lives TOGETHER. ONE Team. ONE unit. We are TEAM HEARTCORE!

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JOIN US! Apply at ▶
http://tinyurl.com/j29ze2d◀

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Bagaloo Bags Reusable Produce Bags– 4 DAY SALE!

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Friends! Are you STILL using plastic bags for your produce? Have you been on the fence about purchasing reusable produce bags?

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Well NOW is the time to try them out!

Bagaloo Bags is offering an AMAZING DEAL!

When you purchase a set of reusable bags, you will receive 2 additional bags for FREE! This is an amazing deal! The best part is there is no code needed at checkout – this special will run until March 13th, so you better hurry!

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CLICK HERE to shop!

There are plenty of sizes to match your shopping needs!

Why keep wasting plastic bags when you can have sturdy, re-usable produce bags for all of your fruits, vegetables and bulk bin items!

Help save the planet one bag at a time!

XxOo

bagaloo bags

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3 FREEBIES from Me to YOU! Because I LOVE YOU!

Hey friends!

Happy Saturday!!! I hope you are all enjoying your weekend so far!

I am sitting here at my desk – chocolate superfood shake in one hand and black coffee in the other – double fisting at its finest! And I started to tear up because of how grateful I am! For you – My loyal readers and fans! Thank you for being a part of my life and allowing me to share all of my passions with you! It is truly an HONOR!

I wanted to give you some freebies that will help you start living a more positive and healthier life! Simply because I love giving things away that I know will help others!

3 FREEBIES JUST FOR YOU!

1 – My Self Love Worksheet!

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Self Love isn’t something you perfect. It’s something you practice each and every day! It’s something you do for your heart and soul for the rest of your life!

I created this FREE Daily Self Love Worksheet to be printed and worked on in the morning before you start your day. Think of it as yoga for your soul! This worksheet will allow you to see all that is GOOD in your life – including yourself! With a clear mind and an open heart, this worksheet will transform your day in a matter of minutes!

2 – 7 Day Clean Eating Plan

clean eating made easy

Are you ready to start losing weight naturally?
Stop counting calories – stop starving yourself – stop restricting – stop dieting!

In this 7 Day Clean Eating Plan I will teach you how to start eating mindfully and why clean eating should become a daily practice!

You will also receive a full 7 day meal plan with recipes and substitutions! I have seen people lose 2-5 pounds naturally just in 1 week!

3 – Clean Eating Shopping List

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Clean Eating can be hard at first. Especially if you are trying to eliminate processed foods and replacing them with whole, unprocessed foods for the first time.
I am giving you my FREE Clean Eating Shopping List to show you what you should be buying at the store! It’s not complicated or filled with crazy, exotic foods.
Most, if not ALL, of these items can be found at your local grocery store! I cover proteins, produce, pantry staples and more.

 

I just love being able to provide as much information to you as possible! I certainly hope you enjoy these freebies! Please email me if you have any questions or have any comments about the freebies! I ALWAYS love hearing from you!!! coachtashakaye@gmail.com

Have a FABULOUS day everyone!

XxOo Tasha

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