This recipe for protein pancakes is one I made last weekend. It’s a slightly denser pancake due to the protein powder (I’m just using up the free tub of whey powder my Mom gave me) but I’ve also added vegan options in brackets! I have used a variation of this recipe for almost all of the pancakes I have made so far, every week is something new!
Do you have weekend routines? What’s your favourite?
- 1 1/2c all-purpose flour
- 3 1/2tsp baking powder
- 1 scoop protein powder of choice
- 1tbsp chia seeds
- 1tsp salt
- 1tbsp sugar
- 1 1/4c milk of your choice
- 1 egg (or 1tbsp ground flax to 3tbsp water for vegan egg replacement but it does make a denser pancake)
- 3tbsp butter (or Earth Balance), melted
Mix all dry goods together in a bowl until thoroughly mixed. Make a well in the centre and add wet ingredients. Mix together and spoon onto a lightly greased, pre-heated skillet on medium heat until browned on both sides.
Makes 8 smallish servings.
Topping suggestions: Peanut butter (my fav), maple syrup, shredded coconut, berries, slice bananas, pomegranate seeds, lightly flavoured yogurt.
Nutritional Stats (using whey powder, 1% cows milk, egg and butter) – 166 calories, 5.9g fat (3.2g sat. fat), 535mg sodium, 107mg potassium, 21.9g of carbs, 1.3g fibre, 4.1g sugar, 6.6g protein
In light of a recent article from another biased “author” of a certain magazine, I know there are a LOT of people out there who probably have been experiencing a lot of internal fat talk. What is fat talk? It’s the act of putting yourself or others down due to being overweight (whatever your perception of “overweight” is). I used to do this a LOT when I was overweight. I used to think I wasn’t worth anything simply because I was overweight. Two years ago, I was revelling in the first long term success I had at weight loss attempts and started putting not only my past self down but OTHERS down as well for being overweight. Once I realized how appalling I was becoming, I nipped that in the bud pretty quick.
I now realize that my worth isn’t determined by what I look like. My worth is determined by how I carry myself, my actions and how I chose to speak to others. I don’t need to put others down to build my confidence. I found confidence within myself, not superficially.
Do I still engage in fat talk? Of course! I’m not perfect, I spent my whole life putting myself down for being overweight, it’s not going to go away overnight! So on those occasions when it happens, here are a few techniques I use to nip it in the bud and get on with my day!
Stop immediately. – Whatever negative thing you just said, stop immediately. Don’t feed it, don’t analyze it, just stop and go back to what you were doing.
Be positive. – Whether you just said, follow it up with positive statements. Be it a motto or a list of compliments focus on the positive as fat talk is inherently negative.
Be realistic. – What are you comparing yourself (or others) against? Most of it is societal “norms” which are actually media norms. Few of us are built to be a size 2, some of us will never see single digits. It doesn’t matter. What you see in the media is a gross distortion of the truth. With air-brushing, photoshopping and contorted images, nothing you see in a magazine is real. Do you really want to be comparing against something that isn’t real? It doesn’t make sense!
Be understanding. – This goes for yourself as well as others. If you’re in the middle of losing weight, not trying to lose weight or having a hard time beginning to lose weight, recognize that it isn’t easy and that just because you DO lose weight, it doesn’t mean that you’ll become any better a person than you are now. You are uniquely you, right here, right now, and that is beautiful! You deserve good things regardless of size. For many overweight people, their weight is NOT the issue, it’s a SYMPTOM, it means something is wrong. Be understanding of this. You don’t judge a person for having the sniffles when they have a cold, do you?
All in all, just remember that if you’d be appalled hearing a ten year old say it, why are YOU saying it? Your weight does NOT determine your worth, your weight does not determine another’s worth. Your weight is just that, your weight. No more, no less.
Do you engage in fat talk? What do you do to stop it?