Chris, Author at GoodFitFam

Protein Pancakes

February 26, 2023 by Chris Leave a Comment

Welcome, fellow foodies, to our blog post about the benefits of protein pancakes over regular pancakes. Here at America’s Test Kitchen, we are always on the lookout for delicious and healthy recipes that nourish our bodies and delight our taste buds.

Let’s start with the basics. Regular pancakes are made with flour, sugar, eggs, milk, and butter, and are often served with syrup and butter on top. While they are undoubtedly delicious, they are also high in carbohydrates and calories and low in protein.

Protein pancakes, on the other hand, are made with ingredients such as rolled oats, low-fat cottage cheese, eggs, and protein powder, which are high in protein and fiber and low in carbs and calories. They are also gluten-free, which makes them an excellent choice for those with gluten sensitivities or celiac disease.

But what are the actual benefits of eating protein pancakes over regular pancakes? Let’s take a look:

They keep you feeling full for longer.

Protein is known to be a satiating nutrient, which means it keeps us feeling full for longer. This is because protein takes longer to digest than carbohydrates and fats, which means it stays in our stomach for a longer period of time, keeping us feeling satisfied and reducing our overall calorie intake.

They can aid in weight loss.

Since protein pancakes are high in protein and low in carbs and calories, they can be an excellent choice for those looking to lose weight or maintain a healthy weight. Studies have shown that increasing protein intake can boost metabolism and reduce appetite, which can lead to a reduction in calorie intake and weight loss.

They are a great post-workout meal.

Protein is essential for muscle repair and growth, making protein pancakes an ideal post-workout meal. The high protein content in these pancakes can help repair and rebuild muscle tissue that is damaged during exercise, which can help with muscle recovery and growth.

They can help regulate blood sugar levels.

Protein is also known to help regulate blood sugar levels, which is particularly beneficial for people with diabetes. By combining protein with a low glycemic index carbohydrate like rolled oats, protein pancakes can help slow down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels.

So there you have it, folks. The benefits of protein pancakes over regular pancakes are clear. They are not only delicious but also a healthy and nutritious way to start your day or fuel your workouts. Give them a try and see for yourself!

Ingredients:

1 cup of rolled oats
1/2 cup of low-fat cottage cheese
2 eggs
1 scoop of protein powder
1 teaspoon of vanilla extract (Our Favorite Brand)
1 teaspoon of baking powder
1/4 teaspoon of salt
1/4 cup of unsweetened almond milk
1 tablespoon of coconut oil or cooking spray

Instructions:
In a blender or food processor, pulse the rolled oats until they turn into a fine powder.
Add the low-fat cottage cheese, eggs, protein powder, vanilla extract, baking powder, salt, and unsweetened almond milk to the blender, and blend until the mixture is smooth and well-combined.
Heat a non-stick pan or griddle over medium-high heat. If using a pan, add 1 tablespoon of coconut oil, or if using a griddle, coat with cooking spray.
Using a 1/4 cup measuring cup, pour the pancake batter onto the pan or griddle. Cook until the edges start to dry and the surface is bubbly, about 2-3 minutes.
Using a spatula, flip the pancake and cook for an additional 1-2 minutes on the other side, or until golden brown.
Transfer the cooked pancakes to a plate and repeat the cooking process until all the batter is used.
Serve the protein pancakes warm with your favorite toppings, such as fresh fruit, maple syrup, or almond butter.

Enjoy your delicious and nutritious protein pancakes!

Note: If you prefer a thinner batter, add more unsweetened almond milk to the mixture. If you want a thicker batter, add more rolled oats. You can also customize the flavor of these pancakes by using different flavors of protein powder or adding spices like cinnamon or nutmeg.

Leg Exercises You Can Do at Home

September 15, 2022 by Chris Leave a Comment

Leg Exercises You Can Do at Home
If you’re looking for a workout you can do at home, why not focus on your legs? Not only will you get a great lower-body workout, but working your legs also has numerous benefits for the rest of your body. Here are four leg exercises you can do right at home, no equipment required!

We all know that exercise is important, but sometimes it’s tough to find the time or motivation to get to the gym. If you’re looking for a workout you can do right at home, why not focus on your legs? Not only will you get a great lower-body workout, but working your legs also has numerous benefits for the rest of your body. Plus, there’s no need for any special equipment – all you need is a little space and some determination! Here are four leg exercises you can do right at home.

1. Squats: Squats are a great way to work your quads, hamstrings, and glutes all at once. If you want an extra challenge, try holding a weight in each hand as you squat. Start with your feet shoulder-width apart and lower yourself down as if you were going to sit in a chair. Make sure to keep your knees behind your toes and abdominal muscles pulled in so that you don’t put unnecessary strain on your back. Once your thighs are parallel to the floor, slowly stand back up. Aim for 3 sets of 10-15 squats.

2. Lunges: Lunges work many of the same muscles as squats, but they also target your hip abductors and adductors. To do a lunge, start by standing with feet shoulder-width apart and take a large step forward with one leg. Lower yourself down so that both knees are bent at 90-degree angles and make sure that your front knee stays directly above your ankle – don’t let it cave inwards! Push back up off of both legs to return to the starting position and repeat with the other leg leading. As with squats, aim for 3 sets of 10-15 lunges per leg. For an added challenge, try holding weights in each hand or doing reverse lunges (step backwards instead of forwards).

3. Calf Raises: Calf raises are great for toning and strengthening your calf muscles (including the gastrocnemius and soleus). They also help improve ankle stability – something we all need as we get older! To do a calf raise, simply stand with feet shoulder-width apart and raise up onto your toes. Hold for a moment before lowering back down. If this is too easy, try doing single-leg raises or holding dumbbells in each hand to add resistance. For best results, aim for 3 sets of 10-15 calf raises.

4. Glute Bridge: Working those glutes is important not just for aesthetics but also for preventing back pain later on in life! The Glute Bridge is an excellent way to tone those tush muscles while also working the hamstrings. To do this exercise, lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Dig heels into the ground and lift hips off the floor until thighs and torso are in line with each other – think of forming a straight line from shoulders to knees or from head to toe – before lowering back down under control without letting hips touch the ground.. Aim for 3 sets of 10-15 Glute Bridges..

Conclusion:
These four exercises will give you a great lower-body workout without having to leave the house! And because they work such a large number of muscles groups, they’re an efficient way to exercise too. Remember to warm up before getting started and cool down when you’re finished; stretching afterwards will help reduce muscle soreness later on. With consistency and dedication, you’ll be seeing results in no time!

Oh Crap, We’re now HomeSchooling! Resources for Organized Learning anyone can use

March 18, 2020 by Chris Leave a Comment

So the sudden homeschool situation most parents across the US are dealing with may seem like a bizarre experiment. Kids are better at school than we are and probably have a better attention space. While teachers put together plans for their students it may seem like us parents are adrift in a sea of wtf it’s not that bad.

Our parent’s generation didn’t have the resources so if we were stuck at home for a month, it would have been 30 days of Garfield comics and Price is Right.

I’ve put together some of our favorites sites and apps, as well as many I’ve only learned about today. I’ll keep this posted with new ones including history and geography sites which I always feel gets short shrift in today’s schools.

Any you like but we missed? Be sure to comment and let us know.

Math
ABC Mouse – This is perfect time to test the site on a 30-day free trial
CK-12
Dreambox – Adapted math programs. Adapted is the keyword and necessary to increase achievement or something.
Gfletchy – Interesting approach to math with 3 act tasks with video and download sheets. I feel like this is ideal for small groups or homeschool situations
Khan Academy – Khan has great math for younger kids but really shines middle school and an up.
NeoK12 – Lots of videos and games
Prodigy – How to get a kid to do 50 math questions in an hour or two without batting an eye.

Social Science
dkfindout– You likely have some DK books at home or have taken a few out at the library. This is the interactive version.

Science
Anton Petrov Fun Space Videos
asapSCIENCE – An youtube channel that answers the most pressing questions in the most fun way
Astrum – Well-produced videos answering questions about space
Because Science – High energy host usually talking about less serious science subjects like superheroes
Mystery Doug – Popular at our kid’s school, Doug answers questions kids ask
Nat Geo Kids – Home of Weird by True shorts
NeoK12 – Created for teachers there are lots of videos, presentations, and quizzes so you can measure progress
Neuroscience for Kids – PName says it all and it turns out neuroscience isn’t that hard after all.
PBS It’s Ok to be Smart – snackable science channel on youtube.
PBS SpaceTime – Space youtube channel for kids ready to graduate to next level faces.
SciShow – Questions answers like you were a five year old.

Reading

ABCya
EPIC (Free Trial) – Lots of books. There is a subscription cost, but we’re testing out the free trial.
k12 Reader – For the teachers and parents. Do you wonder where your kid’s worksheets come from? It’s likely from here.
Libby app – For use through your library. A full catalog of e-books and audiobooks to get on loan from your library. We use this all the time.
NeoK-12 More worksheets and presentations on a variety of subjects.
NewsELA Distance Learning site made free for the remainder of 2020!
Readworks
Project Guttenberg –
Scholastic Book Flix – Scholastic has extended their free trial, just enough time to get to read most of their online library
Squiggle Park – It’s prodigy for reading.
Storyline – Read along with the hosts
Wordville – Gets to the nitty-gritty of words and grammar fun and easy.

ART/DANCE/MUSIC

GoNoodleKids (for little ones)
Art for Kids Hub – Art made easy. Seriously easy art that even a parent can do.

Starfall – Has music subjects but also lessons for Language and Math geared for kids up to Grade 3.

Develop Healthy Eating Habits by Changing your Kitchen Defaults – Part 1

January 2, 2020 by Chris Leave a Comment

Develop Healthy Eating Habits by Changing your Kitchen Defaults – Part 1

Our little guys tried more varieties of food before they turned five than Karen and I have before turning twenty-five. One reason is availability. Specialty foods have gone mainstream so a Slim Jim has to cozy up to sheep jerky and pomegranate is about as exotic as Peanut M&Ms. Taking advantage of variety has really aided in developing our boys’ robust palate.

We’ve been asked how we go about designing our meals as well as what we buy at stores. This is a two-parter since Karen has a professional background in picky eating and I’m just a reformed picky eater who tries to keep it healthy.

He had a dream to have crackers with four dips for breakfast.

Here are some default settings I generally follow. The first thing to make your unhealthy foods yourself. If I crave a muffin or brownies we try to make it from scratch. So we can appreciate the work that it takes to make it and what ingredients it takes. We have cookies in the house but they’ve not made by Nabisco. Cooking your own food, even if not totally healthy, will give you knowledge that translates to healthy cooking.

Another default is planning your meal around the veggie. We always have proteins in our meals, but ensuring the vegetable is cooked in an appealing way ensures the kids get the nutritional benefit. This could mean leaving some foods raw, like snap peas or bell peppers or steaming broccoli or boiling peas. I also invited other veggies in every recipe. We add cooked sweet potato to pizza crusts or adding green vegetables to store-bought mac n cheese. Sneaking veggies into foods is all the rage and half the pasta aisle seems to be made up of noodles from everything from spinach to seaweed.

Tips & Tricks

Here are a few other tips/tricks and defaults we turn to make cooking and planning with kids.

A treat at the supermarket is letting the kids pick their own fruit. They’ve had fun picking out dragon fruit, jicama, and other strange-looking fruit that just wasn’t available twenty years ago.
If kids pick it, pack it, stir it, chop it and add it, chances are they’ll eat it.
Never toss out bananas. The darker they get, the sweeter they’ll taste in a smoothie. Freeze them. The kids love designing their smoothies. They’ve used just about everything in the fridge and spice rack.
Never tell them it won’t taste good, even if it’s a cumin, basil, banana, and watermelon smoothie.
Pack your pancakes with fruit and greek yogurt. I don’t like greek yogurt but find it pretty good if it’s been hidden in something baked.
Add frozen berries to cooked oatmeal to cool them down faster.
Not just pancakes use greek yogurt in everything. It’s super versatile and adds a bit of tanginess to Italian dishes. It’s also a great way to stave off your appetite at night.
Only use half the Mac n’ Cheese additives in boxed mac and cheese. Use the extra additives in your burger mix for a little extra cheesiness.
It’s okay to toss unhealthy foods. If you wouldn’t feed it to your dog, it’s better off in the bin.
Use a calorie counter. It’s a good practice to check the cumulation of the foods you’re taking in as a baseline — no need to do this every day. Many apps can handle this, and you don’t need to be obsessive about making it happen. It’s a good idea to check on occasion what nutrients you may need help with or if you’re taking in more sugar than you realize.
Our favorite snacks – unsweetened applesauce, carrots, greek yogurt, snap peas, pb&j, naked popcorn, bell pepper slices, string cheese, as well as every type of nuts we can find.

The thing is, keeping it healthy has gotten harder. Our rules haven’t changed much since they were two, but they are much more independent at five. Now they don’t always think rules apply, and that’s perfectly fine. They will still go to the fridge and pull out snap peas or finish off a pint of strawberries at a sitting because that’s what they like and it makes them feel good

We’ll be back soon with Part 2 – Grade School Snaking

Dee Dee McGee and Her Musical Knee

January 1, 2020 by Chris Leave a Comment

Have a scab-picker living under your roof?

What what would happen if instead of blood, loud music was released each time the body’s healing powers were interrupted. Here’s a poem about a young girl with a proclivity for picking scabs and her knee that went to the next level to stop her.

Dee Dee McGee and Her Musical Knee

Dee Dee McGee Skinned Her knee,
While Climbing up a bonsai tree.

She didn’t shout or little bit pout.
She inspected her leg turned Inside-out

Gross and beastly, bloody and ghastly,
Because it was hers it wasn’t so nasty.

Her body went to work and the wound soon healed.
But good luck keeping that darn thing sealed.

Nothing could stop her finger from itchin,
Not mom, nor doctors or medical stitchin

Daring infection, and leg amputation,
Organized she was with her scab collation.

Until the morning she scratched a bleeder.
Her knee sung out I’m a believer.

Of course the song was unexpected indeed,
Now the wound became a musical bleed

Unclog your ears. You heard me right.
A song by the Monkees, became her new plight.

Now that her wound became a speaker.
Her urge to itch suddenly grew weaker.

When she couldn’t skip school as she was so inclined.
It played. Not a Trace of doubt in my mind.

Her ugly knee wanted to rock.
So Dee Dee layered sock after sock.

It muffled the sound only a little.
It puzzled the kids at Middletown Middle.

It sung I’m in love, and I’m a believer.
Look at me everyone, I’m Dee Dee’s femur.

Magically it crooned I couldn’t leave her if I tried,
Was the moment she broke down and finally cried.

She had to stop and give scratching the boot.
If Dee Dee hoped to put her knee on mute

Until one day there was nothing but scar,
She could finally tell it- au revoir.

Dee Dee is wild and has broken many a bone,
But no matter how bloody, she leaves them alone.

– Christopher Rodgers (with help from his twin boys)