Warm Healthy Pancakes on a Cold Snowy Morning [+Freeze]

April 9, 2016 Amy Byler

In Michigan it looks like a winter wonderland this morning and my belly is due for a healthy yummy breakfast. Plus you can freeze these when you're finished and pull them out for another morning, or lunch or dinner for that matter! Ethan, my son, loves waffles and pancakes, so to make them healthy and have them on hand in a snap when all other food gets refused is a lifesaver.

Whole Wheat Oatmeal Pancakes
Prep time: 10 mins
Cook time: 7 mins
Total time: 17 mins

Recipe courtesy of momtomomnutrition.com
Serves: 15 pancakes
Ingredients
½ cup old fashioned oats
1½ cups whole wheat flour
1 egg
1 medium sized banana
1 teaspoon vanilla
2 teaspoons baking powder
1-1¼ cups milk
Instructions
Add all ingredients to a medium sized bowl. Mix until combined.
Heat skillet over medium heat. If skillet is not non-stick, use oil or butter to grease to prevent batter from sticking.
Pour batter [1/4 cup per pancake] into skillet and cook about 2-3 minutes each side. Coat skillet again with nonstick spray for each pancake or batch of pancakes. Top with fresh berries and dip into vanilla greek yogurt OR natural peanut butter for a healthier option vs. butter and syrup!

For enjoyment later: Place wax paper between each pancake and make a pile of them. Then you may wrap first with saran wrap to keep all of the air out and then tightly with aluminum foil OR if you have heavy-duty freezer bag wrap in saran wrap and then place in a freezer bag but make sure to get all of the extra air out. I recommend using these up within two weeks. In our house I'm lucky if they last a week! To reheat place in a toaster oven and bake until warm and crispy! YUM!

LIVE WELL!

Health Is Wealth And a GIFT From GOD.

March 22, 2016 Amy Byler

I came across a quote today that says "HEALTH IS WEALTH". How true is this statement? I immediately thanked the Lord for my health, my families health and my friends health. Is this not why I have such a passion for living well and teaching or being an example to others and have a career as a PA-C, RD? But it hit me on a deeper level as I realized health is wealth but it is ALSO a HUGE GIFT. Why on earth do I desire more things and more stuff when they just break and get lost or out-dated. Why do I let it stress me out when things deteriorate, they are obviously going to, as the world destroys everything. God reminds us in Matthew chapter 6:19 "Don't store up treasures here on earth where they can erode away or may be stolen. Store them in heaven where they will never lose their value, and are safe from thieves. If your profits are in heaven your heart will be there too." I feel that I have always been thankful for my health and my body but by becoming more aware of this "wealth" I have, it helps my overall outlook on life. God also has blessed my family and close friends with their health as well. People, this is such a gift. Verse 25 states, So my counsel is "Don't worry about THINGS- food,drink and clothes (I mean back in the day they didn't have all of the "stuff" we have now imagine the list) For you already have LIFE AND A BODY--AND THEY ARE FAR MORE IMPORTANT THAN WHAT TO EAT AND WEAR. A few verses later in verses 31-33 it says, "So don't worry at all about having enough food and clothing. Why be like the heathen? For they take pride in all these things and are DEEPLY CONCERNED about them. But your heavenly Father already knows perfectly well that you need them, and he will give them to you if you give him first place in your life and live as he wants you to." and then the verse that fills my soul verse 34, "So don't be anxious about tomorrow. God will take care of your tomorrow too. Live one day at a time."

God gave us our life and our body, he tells us to take care of them and to focus on him first. I have said many times that I would start reading the bible on a daily basis. But between the chaotic circus that is my life now I can barely use the bathroom alone let alone read the bible. There is the time before I lay my head on the pillow though. So why don't I? Too tired, too selfish, too busy checking out my Facebook newsfeed....yup. I have to work on this. As I age I realize that my spiritual tank, my physical tank and my emotional tank all need to be filled up and I need to commit to meeting with God, one-on-one every day. He knows the secrets of my heart, he knows my desires and promises to give them to me if I lean on him and put him first! In Matthew 7:7 it says "Ask, and you will be given what you ask for. Seek, and you will find. Knock, and the door will be opened. For everyone who asks receives. Anyone who seeks, finds. If only you will knock, the door will open." So I will continue to live my passion of wellness, share it with everyone, and start every day and night with a quiet time saved for me & God so that I never forget to be thankful for my health as it is clearly true wealth that was handed to me. Live Well.

PLAN IT.

March 6, 2016 Amy Byler

One of the hardest parts about living well is not following societies norms.  For example if you're running late and need to grab a quick meal- the majority of fast food places are full of unhealthy, greasy options. As are concession stands, ve… — One of the hardest parts about living well is not following societies norms. For example if you're running late and need to grab a quick meal- the majority of fast food places are full of unhealthy, greasy options. As are concession stands, vending machines, movie theatre treats, food courts, you get my point.
I feel like as a society we have this misconception that one really has to live a lifestyle against what’s “easy” and “convenient” and be creative and constantly planning ahead to be healthy. Like if you don’t make homemade cauliflower pizza crust for your family forget being healthy because you suck. This concept, especially for busy working mama’s, is exhausting and we lose the battle and typically give up. Plus on top of it we get hit with feelings of guilt, like we’re not doing the best we can for our families and selves. However, it really is not hard to be healthy it just means thinking differently than what our culture does. It also does not mean you have to be a freak about it and remember intuitive eating, balance and portion sizes are the key to any healthy diet.
Here are some of my secrets:
Yes, you need to plan ahead but it's pretty basic. Keep healthy foods on you at all times. Apples, cuties and trail mix or pistachios are easy to have on hand. The combination offers a powerful punch of protein and fiber along with lots of vitamins that can curb any low blood sugar (which typically will lead you straight into McDonalds drive thru). Cut up some veggies and keep them in baggies in the fridge and grab them before you head out the door. Low fat cheese sticks and greek yogurt are easy to keep on hand too but do require a cooler if they aren’t going to be eaten within a few hours.
Always keep water with you. Always keep water with you. ALWAYS KEEP WATER WITH YOU.
Add juice plus to your daily whole food nutrition. This way you know you and your family members are getting 30+ fresh fruits and veggies everyday even on the bad busy days when you might not have any other whole food nutrition.
Pick up an organic rotisserie chicken, lettuce, tomato, carrots, peas, cheese, croutons and make a salad that the whole family can enjoy quick when you are running late. Then the next night shred the left-over chicken, saute’ some peppers, onion and mushroom in olive or coconut oil, add some fajita spices (I love penzies) and viola you can have fajita lettuce bowls or put in a tortilla with some cheese. Instead of sour-cream use avocado and/or greek plain yogurt.
Grab some fresh salsa and cut up an avocado and mix it right in and enjoy with tortilla chips.
Boil some eggs and keep them in the fridge for some quick protein.
Raid the freezer aisle at your local grocery store for frozen veggies in steam bags that you can throw in the microwave for easy sides for dinner or for a healthy snack.

The truth is being healthy really isn’t much harder it just means thinking differently and being intuitive to what you are putting into your body and most of all having the DESIRE to BE WELL and LIVE WELL.

I hate the word... DIET

March 3, 2016 Amy Byler

What is your daily routine and diet? The word “diet” simply means what we consume on a regular, daily, basis. Ones “diet” should never be a short-term deal. If the diet you are following is not something that you can continue for life, or you feel guilty about the food you're consuming on a regular basis, then it’s not a good one. PERIOD. This is why I am so against “dieting” because eventually everyone goes back to their old habits. And guess what happens then, the weight comes back on, and your health goes back down. You may even be someone that does not struggle with weight but if you aren't consuming healthy fruits and vegetables on a regular daily basis you will not feel healthy and this behaviour will catch up with you as you age.

So ask yourself these simple questions.

#1 Am I happy with my diet?

#2 Am I happy with my weight?

#3 Am I happy with my health?

#4 Do I get 7-13 servings of fruits and vegetables a day?

If you’ve answered "no" to any of the above questions then email me (amy@livewellgr.com). I can and want to help you get there!

All we need to focus on is one simple change at a time. I believe the key is to focus on one simple change until it becomes a habit. For example, drinking more water, or taking the stairs, or increasing your daily consumption of fruits and vegetabes, can be the spark that gets your health back on track. I am so passionate about wellness. Let me help you be your best self and learn to LIVE WELL and BE WELL. God gave us our bodies and it is our job to take the best care of them!

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