Sunday, March 15, 2009

A short stack of healthy advice...

All morning long I've been working on the coolest project. Last week one of my co-workers took me up on an offer I made to her about her daily bread. Over time we've talked about dieting, exercise, taking good care of ourselves with what we eat - how we move. I've shared with her some pretty dramatic results I've been able to reach by doing just those things - eating consciously and moving my body in the direction of the gym most mornings each week. We commiserate, I try so hard to motivate, she does her best to do better, knowing a significant lifestyle change is in order.

So about this co-worker (let's here-to-fore refer to her as K) asked me if I'd help her out with some tips on healthy meal planning. I suggested to her that if she was willing, I'd take that a BIG step further (if she was up for it) and help her with an all-out eating plan - breakfast through dinner with snacks in between. She agreed and I was thrilled. If I didn't do what I currently do for a weekly paycheck, then I'd LOVE to do this!!

K and I sat down and talked about her eating habits, likes and dislikes, and what she hoped to achieve. K doesn't like to spend too much time in the kitchen, so that was an added challenge. (You see, I hang out in my kitchen. It's where I de-stress - I love to cook.) I gathered my notes and promised to put together a diet and exercise action plan for her. I've spent the better part of this morning doing just that. I can't wait to meet with K tomorrow to go over the plan. I know she's excited too. She said to me, "there has never been a time that I have more open to change, to try something new, then right now." I've done my best to give variety, flavor, color and fun to her eating plan, and I'm convinced, I just KNOW, that she'll be feeling so good by feeding her body well. I'm so damn excited.

And as I said, if I could do this for a living too, then I certainly would. I believe in the power of eating well. I know it works on so many levels. I've shared with you in the past my blood pressure, cholesterol, heart crap blockage issues. Last fall my cardiologist gave me 6 months to reduce my total cholesterol levels with the promise that if what I did failed, I'd be on Lipitor for sure. I did my homework reading most everything I could and came up with a plan for my self. And it worked. My recent results are astounding - my total cholesterol level dropped 33 points in 6 months. With food. And exercise. My triglyceride level is 26 - that of a healthy 12 year old girl. Please understand, you don't have to be over 40 to have high numbers. My sister-in-law had a total cholesterol level of 359 (yikes - call the cardiologist!!) at the age of 30.

Bottom line is, the time is now to take good care of yourself. That means taking an interest in what's going on INSIDE your body. Set aside your obsession over whether or not your jeans make your butt look big - focus on what's going on with your heart. Skinny jeans won't keep you alive for the long haul, but a healthy heart sure will.

As if this post isn't long enough already, I wanted to include my recipe for the best doggone pancakes you'll ever eat. It's my own recipe - nutrition packed, loaded with protein and just plain goodforyou! Make a stack - enjoy a few for breakfast, one or two as an afternoon snack (instead of a candy bar from the vending machine) or with tea before turning in for the night. MMMmmm good!

Have a happy, healthy, take-good-care-of-you kind of week!

p.s...once I figure out the technological bugaboos, I'll post K's goodforyou plan. 10 days worth of healthy eating guaranteed to bring out the best in you! oh, and the pic? my pancakes and K's map to well being.

Terri's Healthy Girl Pancakes

1 cup whole wheat flour
1/4 cup flax seed meal (go buy some, keep it in the fridge)
1/4 cup oat bran (go buy that too)
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
3/4 tsp. cinnamon (lowers blood pressure)
1 1/4 cups soy milk (plain or vanilla)
1/4 cup pure maple syrup (throw out the log cabin)
1 whole egg
blueberries, strawberries, bananas - whatever you like
cooking spray

Blend the flour, flax seed meal, oat bran, baking powder, baking soda, salt and cinnamon in a medium sized bowl. Whisk together soy mild, maple syrup and egg in a separate bowl. Add wet ingredients to the dry ones and stir briefly until mixed. Spray griddle or flat fry pan with cooking spray and heat the pan to medium high. Pour out pancakes in 1/4 cup measures sprinkle with fresh blueberries, strawberries, or fruit of your choice if desired.
Cook for about 3-4 minutes on each side or until golden brown.

This recipe makes about 12 nice sized pancakes. I love to eat them with a tiny drizzle of syrup or some good quality vanilla yogurt. I'm fussy about my yogurt. I only buy Trader Joe's Organic Vanilla yogurt - creamy and wonderful, no splenda or scary artificial crap involved.


  1. These pancakes sound very yummy. Oh - I would LOVE for you to go grocery shopping with me - I am clueless when it comes to healthy eatting that is actaully filling. Maybe that can be a library program. :)

  2. I would love to see K's plan! Sounds very interesting. And, pancakes... made from scratch???? I am in shock! People do that???
    :) Hee Hee.... I shamefully admit that the majority of the pancakes eaten in my house are of the frozen variety... *I know....tsk, tsk*

  3. You girls crack me up. Yes Brooke, there is such a thing as "scratch pancakes." I'll work on posting k's plan by the end of the week.