News


Save 15% with the ABS Pancake Membership!

 

 

 

 

 

 

 

ABS Turmeric Protein Pancakes

ABS Turmeric Protein Pancakes
By Maria England, ABS Team

ABS Protein Pancakes are a great post workout food because they are packed with protein to help rebuild your muscles, as well as have a little bit of fat and carbohydrates to help fuel your recovery!

We are adding a little extra health benefit in this recipe by adding a small amount of turmeric. Turmeric is a popular spice right now due to its health benefits, which include being an anti-oxidant and an anti-inflammatory. As an anti-inflammatory it helps to reduce swelling of muscles and joints, as well as reduce sore muscles.

This makes turmeric a perfect addition to ABS Vanilla Cake Batter Protein Pancakes to create a great post workout food that will help you recover!

Makes 1 Stack:

Calories: 179

Fat: 2g

Carbohydrates: 9g

  • Fiber: 6g
  • Sugar: 3g

Protein: 35.2g

Attributes: Gluten Free, Refined Sugar Free

Ingredients:

Directions:

  1. Mix together ABS Vanilla Cake Batter Protein Pancakes with water, egg whites, and turmeric and set aside.
  2. Heat a non-stick pan on medium heat.
  3. Spray pan and make three pancakes by scooping or pouring out batter into pan.
  4. Cook for 40-60 seconds until bubbles begin to appear and pop.
  5. Flip for another 40-60 seconds until golden brown.
  6. Top with favorite Sugar Free Syrup.

For more amazing recipes, videos, and articles subscribe to the ABS Newsletter at the bottom of this page! 

Add a Little Spice To Your Life

Add a Little Spice To Your Life

By Maria England, NDTR, ABS Team Member

We often think of spices as just a way to season a dish, but in the past several years we have become aware of how spices have more benefits than just adding flavor! Many spices we use on a daily basis actually have amazing health benefits too!

One of our favorite spices is cinnamon, which is featured in our ABS Cinnamon Swirl Protein Pancake. It doesn’t just make our pancakes taste amazing but it also adds health benefits. Cinnamon has antioxidants, which protects our body from free radicals, which cause damage to healthy cells. It continues to help our body by being an anti-inflammatory. Inflammation is a natural function in our body that helps to repair injuries but it can be chronic and we do cause extra inflammation while working out. Cinnamon can help lower inflammation and is great for those who suffer from joint pain. Not only does cinnamon help with inflammation and removing free radicals, but it may also reduce your risk of heart disease and lower blood sugar.

We often pair cinnamon with ginger during the winter, but pairing these ingredients year round can also increase your health benefits from these spices! Ginger is naturally known as stomach soother, but did you know it could also help with reducing muscle pain and soreness after working out? This is due to it being an anti-inflammatory. Anti-inflammatory foods are great for joint pain, and muscle soreness because it reduces inflammation in joints and muscles.

One of the most popular spices right now is turmeric! Turmeric like many spices is an anti-inflammatory and it also is a great antioxidant. This combination of health benefits is important for people who workout because when we work out we actually increase the oxidation in our body, as well as inflammation. But adding a little turmeric to your post workout meal like ABS Vanilla Cake Batter Protein Pancakes can help to increase your antioxidants and decrease inflammation, which will reduce sore muscles!

These three spices are just the start of how spices can provide amazing health benefits to your foods. All three of these spices may help reduce your risk to cancer due to their anti-oxidant properties; they also help with joint and muscle pain, and increase your heart health. Next time you reach for your ABS Cinnamon Swirl Protein Pancake,  remember you are reaching for some amazing health benefits too!

ABS Very Berry Protein Pancakes

 

ABS Very Berry Protein Pancakes
By Maria England, ABS Team

Spring is in the air, which means lots of fresh berries! Not only are berries delicious but they are also full of phytonutrients. Phytonutrients can help protect us from diseases and are found in plant-based foods.

The benefits of red berries that contain phytonutrients is that they are anti-cancer, anti-inflammatory, heart healthy, and hormone healthy. Where as blue, purple, and black berries are also anti-cancer, anti-inflammatory, cell protectors, and liver healthy.

Eating a wider variety of colorful plant-based foods can help protect your bodies from diseases such as heart disease!

In this recipe we add mixed berries to help increase our intake of phytonutrients!

Makes 1 Stack:

Calories: 204

Fat: 2.2g

Carbohydrates: 15.1g

  • Fiber: 8.5g
  • Sugar: 6.3g

Protein: 35.6g

Attributes: Gluten Free

Ingredients:

  • 1 rounded scoop of ABS Vanilla Protein Pancake Mix (
  • 1/2 cup water
  • 1/3 cup egg whites
  • 1/3 cup Mixed Berries

Directions:

  1. Mix together ABS Vanilla Protein Pancake Mix with water, egg whites, and berries and set aside.
  2. Heat a non-stick pan on medium heat.
  3. Spray pan and make three pancakes by scooping or pouring out batter into pan.
  4. Cook for 40-60 seconds until bubbles begin to appear and pop.
  5. Flip for another 40-60 seconds until golden brown.
  6. Top with berries.

For more amazing recipes, videos, and articles subscribe to the ABS Newsletter at the bottom of this page! 

 

 

Boosting Your Diet to Reduce Inflammation

Boosting Your Diet to Reduce Inflammation

By Maria England, NDTR, ABS Team Member

 

Working out is one of the best habits we can get into for our bodies, but sometimes it can be tough to over come stiff joints and inflammation. We can boost our diet with anti-inflammatory foods though that will lower the inflammation in our joints and muscles and make it easier to reach our goals!

Inflammation is a natural part of our body’s defense system. It protects our body by helping to heal injuries, which can include the small tear and wear from every day routines and workouts. When we workout we tear muscles and our body repairs these tears, which makes stronger muscles. During this process inflammation steps in to help with this process. But to help reduce excess inflammation we can add foods that are anti-inflammatory.

  • One of the most common foods we think of for anti-inflammatory is fatty fish. Fatty fish contains omega-3 fatty acids. We tend not to get as much omega-3s as omega-6s, which come from red meat and is an inflammatory fatty acid. Adding fatty fish to our diets will balance out these two omega fatty acids and reduce inflammation in joints.
  • Adding colorful fruit and vegetables to our meals is another great way to add anti-inflammatory foods to our diet. Red, yellow, green, blue, purple, and black vegetables and fruit are foods associated with anti-inflammatory. Adding berries to your ABS Protein Pancakes will add a boost of anti-inflammatory.
  • Spices and herbs not only add a flavor to dishes but they also add health benefits. Fresh ginger and turmeric are known to reduce inflammation and are great for giving dishes a distinctive flavor and color!
  • Healthy fats, such as olive oil, avocados, seeds, and nuts are not only better for us compared to butter, but it also adds the extra benefit of being anti-inflammatory.

We often forget that actually getting up and moving is another way to reduce sore muscles and joints. Being active and moving helps to reduce stiff joints and sore muscles. Stretching every day helps to lengthen muscles and is helpful to lubricate our stiff joints.

Eating a well-rounded diet with colorful fruits and vegetables, spices, and fatty fish at least twice a week can help to reduce inflammation and keep you motivated to reach your workout goals!

ABS & Rise Bar Mint Chocolate Chip Protein Pancakes

ABS & Rise Bar Mint Chocolate Chip Protein Pancakes
By Maria England, ABS Team

Makes 1 Stack:

Calories: 479

Fat: 20g

Carbohydrates: 39g

  • Fiber: 11g
  • Sugar: 25g

Protein: 50.2g

Attributes: Gluten Free

Ingredients:

Directions:

  1. Mix together ABS Chocolate Chip Protein Pancake Mix with water and egg whites and set aside.
  2. Heat a non-stick pan on medium heat.
  3. Spray pan and make three pancakes by scooping or pouring out batter into pan.
  4. Cook for 40-60 seconds until bubbles begin to appear and pop.
  5. Flip for another 40-60 seconds until golden brown.
  6. Top with 1 Mint Chip Rise Bar, Chopped.

The Importance of Reducing Added Sugars

The Importance of Reducing Added Sugars
By Maria England, NDTR, ABS Team Member

One of the biggest topics in the health industry is sugar. The focus is on reducing sugar, either by completely removing it from your diet or reducing the amount of sugar you eat. It has become a hot topic because we have become more aware of how much sugar is in our diet due to processed foods, as well as the health risk associated with consuming too much sugar.

Sugar can be found in places we wouldn’t normally think of, like pasta sauce. This type of sugar is actually what we call added sugars. Added sugars are exactly what it sounds like, they are sugars that are added to foods to increase sweetness and give it more flavor. However, we have become very dependent on sugar to add flavor that it has become an ingredient you can find in almost everything! The other type of sugar is natural sugars. These are sugars that are naturally found in foods, like fruit.

Natural sugars from fruit do not affect our bodies like added sugars. Natural sugars are considered more complex because they are usually found in a structure that is high in fiber. Fiber causes sugar to be released slower when digesting. Added sugars normally don’t have the same structure and tend to be digested faster.

When sugar is digested, it goes into our blood stream, which causes our blood sugars to increase. With added sugars, they tend be digested quicker than natural sugars, which means they also get into our blood faster and causes our blood sugars to spike. When natural sugars are consumed they digest slower and go into our blood stream slower. This causes a slower increase in blood sugar and a more even one. These levels also decrease and when our blood sugars spike suddenly they also will drop suddenly. The more severe the spike the harder the fall!

The occasional blood sugar spike isn’t that bad, but the more often it happens the more our body gets use to it. It will end up adjusting to this type of diet and will cause issues later on, such as diabetes.

So how can we reduce our added sugar intake? One great way is focusing on whole foods! When you have a sweet tooth, reach for a piece of fruit instead, that contains natural sugars. Cooking from scratch also is a great option because you can control what you add to your foods! Also it is very important to read food labels. Look to see what are in the ingredients and how much sugar is actually in each serving. A great rule of thumb is to focus on foods that have less than 10% of the recommended daily calories in sugar.

As you reduce your added sugar intake your taste buds will change and you will begin to need less sugar and even find some foods to be too sweet! As you adjust to using less sugar, there are options like natural sweeteners such as monk fruit and stevia. Stevia and monk fruit are natural sugars and they are much sweeter than regular sugars, which means less can be used. ABS Protein Pancakes is actually made with stevia, which will help you reduce your added sugar intake while still enjoying pancakes!

ABS & Rise Bar Mint Chocolate Chunk Protein Cookies

ABS & Rise Bar Mint Chocolate Chunk Protein Cookies
By Maria England, ABS Team Member
 

Makes 9 cookies

Macros for 1 cookie:

Calories: 63

Fat: 3g

Carbohydrates: 12.5g

  • Fiber: 1.3g
  • Sugar: 2.3g

Protein: 6g

Attributes: Gluten Free

Ingredients:

Directions:
  1. Preheat oven to 350°F and line a sheet pan with parchment paper.
  2. Mix all ingredients
  3. Scoop out tablespoon size cookies and press down. Bake for 10 minutes.
1 2 3 34 Next »