OATMEAL PANCAKES ***NEW***

This is a great alternative to regular pancakes and they also pack a lot more protein and good carbs.

This is simple and fool proof, all you need is roll oats (best) or oatmeal (good) and real eggs...no egg beaters.

Add about a hand full of oats to a bowl and add 2 egg whites.  Reason for using real eggs instead of egg beaters is the consistency.  The egg beaters are just too runny to hold the pancake together.  Using the handful of oats per 2 eggs ratio just create as many pancakes as you like.

Flavoring....Add powder cinnamon or banana or nuts or berries...pretty much any combination you want.  Mix and pour on a already heated skillet which has been coated with PAM and just treat it as a regular pancake.  Flip and you are done.

You can make a few and put them in a sandwich bag then store in the refrigerator for  a great ON THE GO pre or post workout meal.

PROTEIN: NEW WAYS TO GET IT ***NEW***

Eating chicken and tuna everyday can get old very fast.  There are many other ways to get more protein in your diet.  

EGGS

You get around seven grams of pure protein per egg, and a dozen cost you around two bucks.  

SOY MILK

Soy milk provide a quality source of protein and other nutrition like calcium, which will all help to do the body good.  However, for males soy is not recommended in large quantities such as drinking soy milk everyday instead of cow's milk.  Some studies have showed that soy will decrease testosterone levels in males and also grow breast tissue.  Now lets be clear, drinking soy milk or eating soy products will not make you sprout man boobs and is totally OK to drink and eat soy as an added source of protein in your diet just to change things up.

RAW NUTS

Nuts of all types pack a hefty dose of protein.  Also, they are a fantastic source of healthy fats, minerals, and antioxidants.

QUINOA

"Often called the perfect grain, these small, nutty-tasting granules pack a walloping 12 grams of protein (per half cup, uncooked).  Add that to the high levels of magnesium, fiber, folate, and other nutrients, and quinoa's a nutrition powerhouse.  Try it as a side with your home-cooked meals, in place of another grain you're used to, like rice." (men's fitness magazine issue nov 08)

BEANS

An interesting fact about beans is that even though they have a lot of protein they lack what MEATS have like amino acids, fiber, vitamins, and minerals.  So take a dish like rice and beans, both lack several key amino acids, so putting them together is a match made in nutrient heaven.

OATS

Whole grains actually provide a fairly hefty shot of muscle-friendly protein, along with fiber and other nutrients. 

Protein is what muscle need to make them stronger and bigger but eating protein alone doesn't cut it.  You must have a carb and a protein together in order for your body to be able to use the food correctly.  A big misconception is that just eating protein is enough, when in fact protein alone will make you bloat and if your goals are loosing weight then is a MUST for you to have your carbs and proteins together or else you might even feel like your getting bigger or bulkier and soft.