Protein Pancakes – A Fast, Fun, and Delicious Way to Make Pancakes Healthy!
Here’s how to do pancakes “Fit Body Kitchen style!” It’s a quick, easy and fun way to add more protein to your diet. Plus they taste so good, even kids love them!
SERVES: 4
PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
Nutrition info(per serving):
Calories- 169
Protein- 20.8(g)
Carbs- 15.9(g)
Fiber- 2.3(g)
Sugar- 0.6(g)
Fat- 4.4(g)
Saturated- 2.5(g)
Ingredients:
1 cup instant whole oats (use almond flour for gluten free option)
1 cup 2% cottage cheese
3 egg whites
1 whole egg
1/3 cup vanilla whey protein powder(optional)
1 tsp pure vanilla extract
1 Tbsp cinnamon
1 tsp Stevia
Preparation:
In a blender, placing the wet ingredients in first, blend all ingredients on a high speed until thoroughly mixed and it has reached a batter-like consistency.
On a pan sprayed with an organic coconut oil spray or coconut oil, cook on medium heat. If you’re using an electric skillet, set the temperature at 400°F. Pour batter onto heated surface, forming a circle. When little bubbles start to appear, flip the cake. Cook until both sides are golden brown.
Add your choice of sugar-free syrup (sweetened with Stevia or Xylitol), flax seed peanut butter – or use the all-natural sugar-free syrup recipe in this cookbook (see recipe on p. 31).
Chef’s tip:
- Double the recipe, if needed, for more cakes.
- If you like your pancake batter thick, you can add more protein powder (a little at a time).
- If you like the batter a little thinner, add milk or water by the tablespoon.
If you like this protein pancakes recipe we also have a great recipe for protein crepes, protein waffles and more in our new cookbook Fit Body Kitchen – Comfort Foods. It’s all the classic comfort foods reinvented and packed with nutrition!
“Over 30% of Americans are Now Obese…”
Normally, I love “Top 10” lists, but this is certainly one list you do not want your city to be listed on.
Personally, I was made aware of this list a few years ago because my hometown, Kansas City, was on the list.
At first, I was a bit shocked…
But truthfully when I started to look around I realized how big of a problem obesity really is.
Take a look around you next time you’re out and see if you come to the same conclusion…
The fact is, that 1 out of 3 people are now considered clinically obese by the Centers for Disease Control and Prevention!
1 out of 3! This is a serious problem!
Especially considering the FACT that obesity usually leads to a domino effect of health complications such as heart disease, diabetes, high blood pressure, and sometimes even stroke if these issues are not properly addressed.
You’ll also notice in the numbers below, as reported by CNBC, that there are some hefty costs associated with obesity. The numbers are broke down per city in the post below however; they total approximately $147 Billion per year nationally.
So even if your city is not listed below but you need to “lose a few pounds”….then make the decision today to develop your “Fit Body!”
And if you need a jumpstart to help you start eating healthy you might want to check out our new cookbook “Fit Body Comfort Foods.”
So here it is…
You can view the original article on the CNBC, Which are Americas Fattest Cities, or just check out the highlights of the article below…
Americas Top 10 Fattest Cities for 2012
10. Reading, Pennsylvania
Obesity rate: 32.7 percent
Annual obesity-related costs: $190.2 million
Reading is the most obese city in Pennsylvania, which has a statewide obesity rate of 28.6 percent, according to the CDC .
With 88,000 people residing in the city, more than 28,000 residents are considered obese. In Reading, 10 percent report having diabetes, a chronic disease associated with obesity. Even higher than the obesity rate is the poverty rate: 35 percent of the population in the city lives below the poverty level.
9. Kennewick-Pasco-Richland, Washington
Obesity rate: 33.2 percent
Annual obesity-related costs: $116.5 million
This metropolitan area in southeastern Washington is called Tri-Cities. It’s also known as “The Heart of Washington Wine Country,” with more than 160 wineries. However, according to Gallup, the region has one of the highest obesity rates in the country — at 33.2 percent — which shows an increase from the 31.5 percent obesity rate a CDC survey found for the area in 2010.
8. Topeka, Kansas
Obesity rate: 33.3 percent
Annual obesity-related costs: $109.8 million
More than 42,000 of the 127,473 residents of Topeka, Kan., suffer from obesity, according to data from Gallup. The good news is the city’s situation appears to be improving: Topeka had an obesity rate of 36 percent in 2010, almost three percentage points above where it is today, according to the CDC survey.
7. Lakeland-Winter Haven, Florida
Obesity rate: 33.5 percent
Annual obesity-related costs: $279.3 million
According to Gallup, the Lakeland-Winter Haven, Fla., metro area has the potential to save more than $154 million in health-care costs if its obesity rate dropped to 15 percent. Instead, 33.5 percent of its residents suffer from obesity, racking up more than $279 million a year in medical bills.
The metropolitan area, which includes the cities of Lakeland and Winter Haven, has more than 75 lakes and is located in central Florida between Orlando and Tampa.
6. Charleston, West Virginia
Obesity rate: 33.8 percent
Annual obesity-related costs: $146.9 million
There are more than 51,000 people living in the city, as of the 2010 census, and based on the rates from Gallup approximately 17,000 of them are obese. In addition, about 17 percent of the population has also reported having diabetes.
5. Beaumont-Port Arthur, Texas
Obesity rate: 33.8 percent
Annual obesity-related costs: $182.8 million
According to the Gallup-Healthways Well-Being Index, the metro area could potentially save $101.6 million in medical costs if its obesity rate dropped to 15 percent, instead of the almost 34 percent it has now. Beaumont-Port Arthur is the second most obese metro area in Texas, which has a statewide obesity rate of 31 percent.
4. Rockford, Illinois
Obesity rate: 35.5 percent
Annual obesity-related costs: $179.4 million
Rockford also ranks as the fourth fattest city in the country, however, with an obesity rate of 35.5 percent. Of the more than 152,000 people who live in Rockford, nearly 54,000 are considered obese, while 10 percent have diabetes and 23 percent live below the poverty line.
3. Huntington-Ashland, West Virginia-Kentucky-Ohio
Obesity rate: 36 percent
Annual obesity-related costs: $146.9 million
The metro area first gained national attention in 2008 after an Associated Press story called it the nation’s unhealthiest. That led Jami Oliver to bring his ABC reality show, “Jamie Oliver’s Food Revolution” into Huntington, W.Va., to give schools and the town a nutrition make-over.
Oliver has called his time there a success. However, the larger metro area still appears to be struggling — 36 percent of its citizens are obese, according to the Gallup-Healthways Well-Being Index, and nearly 20 percent suffer from diabetes.
2. Binghamton, New York
Obesity rate: 37.6 percent
Annual obesity-related costs $131.5 million
In the city of Binghamton, more than 17,000 residents are obese, according to rates from the Gallup-Healthways Well-Being Index. It’s surprising then that 54 percent of respondents also said they exercise frequently.
Located at the junction of the Susquehanna and Chenango rivers in southern New York, Binghamton has the highest obesity rate in the state, compared to New York State’s rate of just below 24 percent. Meanwhile, 27.8 percent of Binghamton’s population lives below the poverty level.
1. McAllen-Edinburg-Mission, Texas
Obesity rate: 38.8 percent
Annual obesity-related costs: $410.9 million
If the region dropped the rate from 38.8 percent to 15 percent, it could potentially save a whopping $252 million a year in medical costs annually. That’s a big savings, especially considering 50 percent of residents report being uninsured.
Imagine getting fined for being “fat!”
That’s exactly what is happening no in Japan.
Supposedly Japanese workers and companies can now receive “massive fines” if there waste-line goes above the following measurements:
Men: 33.5 in.
Women: 35.5 in.
Check out this CNN video for the full scoop…
If you watch the full video you’ll see one of the big reasons behind these new guidelines is the cost of health insurance.
Interesting concept when you consider the outrageous cost of U.S. health insurance premiums. I also recently read an article on Huffington Post studies showing that “obese” workers cost corporations billions per year in lost productivity.
How many billion? $153 billion per year to be exact…
This is leading many companies to start investing in “wellness programs” and “weight loss challenges” which has proven to show a large return on investment (mainly in health care savings and reduced sick days).
Currently in the U.S. for every $1 a company invests in a “wellness program” the receive $3-$6 back in return.
So obesity is clearly a very large problem (no pun intended)…
…But U.S. vs. Japanese corporations are going about tackling the issue in 2 very different ways.
What are your thoughts? Let me know below…
Fit Body Kitchen (Dustin, Les, and Jessica)
Your about to see the dramatic story of one Wisconsin Kid dramatically changes his health by eliminating the “Hidden Dangers” in kids meals.
Are you and your children at risk?
Watch the two videos below and I’ll let you come to your own conclusion…
Part 1
Part 2
So what did you pick up from the videos?
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