Protein Packed Pancakes

What is your relationship with FOOD?

My relationship with food has gone through a few cycles…the good, the bad, the ugly.

Food has been my abuse, means to an end, over indulge, fuel, obsession, #JustPizza

But in the last year I’m starting to really understand that it’s OK to LOVE to eat, but its learning to love WHAT you eat, and HOW it makes you feel, but more importantly WHY you should eat soul food.

And I don’t mean soul food as in sugary BBQ southern fare, although that is pretty soulful. 

While there’s always ROOM for improvement, I am approaching food as an art to create the most beautiful ME! I’ve had years of teen acne, then early adult hood acne, to just in general - life acne. It really hasn’t gone away, and after years of health and food being a HUGE influence on my life with coaching, I’ve learned that FOOD is really just MEDICINE. It aids the body at what it does BEST, and that is HEAL.

Not only that, but I’ve been plagued with cluster headaches and migraines since sweet 16. Not so sweet though, trust me.

Along with that, awkward I - almost - look - pregnant - bloat. What is THAT? and WHERE does it come from?

So now when I eat, I LISTEN. And I don’t mean with my ears, although my digestive system is the equivalent of the garbage truck at 6am on Wednesday morning. Loud in the deafening early morning.

But I LISTEN. How is my body reacting? Do I have energy thats sustained or spiked than drained? Do I feel hungry after eating? Or do I feel just right? Did that piece of chicken just creep me out? What’s a better substitute for caffeine?

I just started at the Integrative Institute of Nutrition and it’s already got the wheels turning. I’m nervous how many food theories I will try for either days at a time or weeks .. maybe even a whole new lifestyle of eating.

But for now, my relationship with food has NO labels! Right now, I’m dating around to see what feels right. 

And if that means whipping up pancakes, chugging cold pressed juice, downing Shakeology, and eating more LIVE (fast) food then so be it!

Lady girl will eat and drink just about anything, the cutest garbage disposal there ever was.

I just whipped up these #YUMMAY (say it like Tony Horton) protein packed pancakes. I may have cheated a little with the white chocolate chips, but hey live a little right?

Probably the best way to start a Friday.

You Need:

Dry : Mix in a bowl

> 3/4 cup of rolled oats - use blender to ground up but DO NOT make into powder type flour

> 1/2 cup of stone ground whole wheat flour (I am going to try this with almond flour or another healthier option)

> 3 tsp baking powder

> 1 scoop of protein powder - I used Quest Salted Carmel

Wet: Mix in the blender

> 3 tbsp of coconut oil heated

> 3/4 cup of warm water

> 1 egg

Optional Topping:

Organic fruit medley - I buy in bulk from Costco - strawberries, blackberries, raspberries, blueberries

White chocolate chips

Agave or Honey

Directions (although I think are pretty self explanatory if you have made pancakes)

Ground up rolled oats in blender. Don’t do TOO fine or blend too long.

Combine dry ingredients and blend the flours and baking powder.

Combine wet ingredients by heating coconut oil in a pan (I try to avoid microwaves more now) and then blending water, egg and coconut oil till its frothy.

I find that blenders make the wet ingredients frothy and this helps the mixture!

Add dry and wet ingredients in bowl and mix well.

Heat skillet with a little coconut oil, add batter and flip when bubbles surface on the pancake.

Garnish with chocolate chips, and fruit. Yes I said garnish, we fancy here at From Flab to Fab!

Bon Appetite, and make your Friday FABULOUS.

A little pancake porn for ya ;-)

Holiday Workout Schedule

Some #FunFacts that you may relate to! 

Fact. I don't and will not count calories. Sure, I’ll once in a while track the basic macros, but I will not make calorie counting apart of my health and fitness ritual. I know that it works for some, but for me its like obsessing over checking the scale each morning. 

Another Fact. I prefer counting containers over anything. It’s easy. They’re color coded based on proteins, veggies, fats, fruits, and so on and so forth and already portioned out. It’s simple. And they’re cute. ;-) 

Anotherrrrr fact. I’ve shared my T25, 21 Day Fix and other results. These programs have always been the best, fastest way for me to get accountable to my fitness goals. 

Last FACT. I LOVE to eat. Like a lot. After one meal, I usually know what I’ll have next because I do my best to keep the 21 Day Fix meal plan(s) and containers close by so I can stay consistent with my results. 

There’s about 7 (yes, SEVEN) weeks left of this year… #holyYOWZA #WhereDidTheTimeGo and you could either spend it back peddling by letting yourself slip a little here… (holiday work parties) and a little there (having Thanksgiving 3x in one weekend, you know who you are)…

OR 

…you could set some really freakin awesome goals WITH me to end the next 7 weeks healthier than when started the beginning of this year. 

I’m a future thinker, in fact, its my strongest characteristic. While I’m ALL for enjoying the parties, the turkey, the champagne, and snuggling, I’m also all about RESULTS. 

I know that a few excuses compounded over time got me 20 pounds heavier than I am now. And yes, you may shrug and say thats not much but when you stand at 5’2” — it all counts. 

And it ALL counts right now. 

Now, if you’re not serious about it, thats fine too. I want to coach those who ARE serious. Those who don’t need a January 1st to hit the ground running. Those who are pretty much fed up with where they are now and don't need a fancy Turkey dinner to solidify it. 

#JussssSayin

So it’s easy. You spend the next 6 weeks with ME. Doing the program WITH me and a few other awesome women in a private online Facebook group with daily check ins, heathy holiday recipes, fitness tips, and support so when you reach for that 2nd cookie, we’re here to remind you why you got started. 

For some of you - it may be about balance and you’re at your goal almost, so you just crave the group support.

And for others - it may be that you need to make a drastic change. That the holidays wont be an excuse and if you can conquer this time of year, anything else is a piece of cake… (minus the cake). 

Sound like something you are ready for? Apply HERE: http://abbymaried.blogspot.com/p/join-bombshell-challenge.html

Oh and YES, that dinner in the picture was amazing! Bison meatballs on top of a bed of zucchini / sweet potato noodles with arugula salad and baby potatoes. YES, thats how I eat on the meal plan during our 6 weeks ;-) 

CIAO! 

21 Day Fix Extreme Day 1 Review

Well, hello girl friends <3 and maybe the random guy who stumbles upon my blog. So I started the 21 Day Fix Extreme workouts as soon as I got it... I'll admit, I got the 2 Day Shipping because I was so excited.

BUT I totally dropped the ball on my diet...Here's my excuse (I told you we all have them)...  I knew what I was doing, but it was also somewhat on purpose. I knew I had a few events and things coming up that I wanted to indulge in and had planned. You gals know how that is! Who can say no to beers at Disneyland California Adventure... I mean why not. How often do you get to Disney and pay that much for a beer? ;-)

I  truly believe in life balance... and creating a shift in mindset with out guilt tripping yourself, while still embracing the things you want to do. I can't imagine being so strict that I forget how much I love pop tarts once in a while... (or once a month). I've done the crazy strict thing, and it just led me down a dark path of secret food binges.

That is a path I don't really want to go down again, so for me personally it's learning self control and knowing when to have fun. It was not an easy balance to find and it takes work everyday to maintain it.

This was last years results... and I know I can do this again. And DAMN I felt GREAT after the 21 days.. it made this whole meal prep so much easier. Surprisingly, I wasn't as committed before the Fix came out, I just kind of winged it. This absolutely filled in the 'gaps' - you know those questions we all ask 'what do I eat? How much do I eat? When Do I eat it? How much fruit should I be getting? How much protein should I eat? Do I need a multivitamin?"

If you want to read about my 21 Day Fix Results from last year, go here! 

Our success lies in our daily choices and habits... you are in control of what you do.

All within reason right? For me, its not ALWAYS 'all or nothing' 'black and white' ALL the time.

However, I want to do the 21 Days as best I can. I checked my calendar to make sure that there's really nothing to disrupt or at least find ways I can remedy social outings. The good thing is I have Shakeology and I can volunteer to DD (which I NEVER DO...)

So I'm doing this. 21 Days. 3 Weeks. Meal Plan. Portioned Containers and color coded per food groups. 30 min workouts via DVD. My Dvd Player. and ME.

So here we are... Day 1. I'm excited. I have a good idea of the workouts and now its time to stick that meal plan. As accountability, here's my food prepared for lunch. Tomorrow I have to grab a few things -- produce and veggies. Otherwise I'm good, I just want to make sure I'm 100% stocked on healthy options.

I'm doing it right this time ladies, no short cuts. Not skipping the before photos. No excuses!

Day 1 was successful! Stuck to my portions, got my workout in and honestly, Plyo Fix Extreme is an amazing lower body workout... I would love to see the person who doubts at home workouts sweat this one out... Alright 20 more days to go!

So who's with me?! If you want to learn more about this program and want to join me, click HERE.

I cant wait to hear from you! To our year round bikini bodies... #YesWeWill

Spicy Chinese Shrimp Stir Fry

So.. I'm not sure if this is Chinese inspired or what but... whatever it is, its delicious. I usually just use teriyaki sauce and that's it (is that lazy or efficient?) but I wanted to try a little something from scratch. So alas... this is what I was inspired to try by a mashup of a few recipes I've seen. I didn't want to do as many steps or have as many ingredients. So it kind of snowballed into its own. And YUM.

What You Need:

• large eggplant 
• Rice wine vinegar 
• garlic
• 1 TBSP of sirarcha 
• crushed red pepper
• sesame seeds
• scallions
• sesame oil
• coconut oil
• 1/2 onion diced
• Himalayan salt
• zucchini - I used Mexican 
• yellow potatoes
• red and green bell peppers
• Protein: Use whatever you like, but I used shrimp! 
• Brown Rice 

Directions:

1. Dice up all the veggies. I cut the potato into small pieces and then boil for a few minutes alone. 
2. Prepare the rice (that shizzz takes forever)
3. Dethaw shrimp if need be and set aside. 
4. In a large pan, on low heat add 3tbsp of sesame oil and 1 tbsp of coconut oil. Add 1-2 tsp of crushed red pepper, and diced onion. Add the veggies and potatoes, sauté 
5. In a smaller pan, add 2tbsp of sesame oil and 1tbsp of coconut oil. Add 1 tsp of crushed red pepper and 1 tsp of garlic. Add 1tbsp of sirarcha and add the shrimp
6. Add the scallions and sesame seeds last then combine the shrimp with the veggies. 

VOILA! 

I hope you enjoyed it as much as I did! <3 Ciao! 

Healthy Turkey Bacon Cali Club Sandwich

I'm a sucker for carbs... bacon... avocado... but I'm also a sucker for having a flat stomach, chiseled arms, and a nice booty.

But I love a good sammich... sandwich... seems like everyone has their own little way of saying it. && it was one of those days where I didn't know what to eat, and decided to throw this together. Who doesn't crave a healthier BLT?!

And this was too easy to not share, it seems pretty obvious, but I will break it down anyway!

What You Need:

• Ezekiel bread (or some type of sprouted grain bread)
• Turkey bacon - I prefer Trader Joes peppered turkey bacon 
• shredded carrots
• sliced cucumbers
• hummus - flavor of your choice (I used basil pesto)
• avocado
• lettuce

Directions:

1. Cook the turkey bacon and toast the Ezekiel bread 
2. spread hummus and avocado on the bread
3. Compile all ingredients

EAT. 

21 Day Fix Approved:

1 Red (turkey bacon)

1 Green (lettuce/cucumber slices/shredded carrots)

2 Yellow (Ezekiel bread)

1 Blue (avocado/hummus spread)

Bon Appetite! 

Follow my blog with Bloglovin

Healthy Sweet Potato Burgers

I love potatoes of all shapes, sizes, and colors... I don't discriminate on carbs when they have potential to taste like french fries. I'm pretty sure you agree right?

So a few weeks ago my boyfriend and I went to our friends house (cute engaged couple -- Tiarah and Tony) and they introduced us to an AWESOME seriously healthy and EASY recipe... So thank you Tony for being health focused and getting us hooked even MORE so on potatoes ha!

This recipe is EASY... and takes minimal mental effort. Ready? Me too, because even the left overs are #bombDOTcom

What you Need:

• Two large sweet potatoes or yams
• organic, unrefined coconut oil
• Himalayn salt and pepper
• Grass fed beef/lean ground turkey/black beans -- use your preference of a patty -- black bean burgers are a GREAT option for vegan and vegetarian folks! For the black bean patty recipe (vegan and vegetarian friendly) CLICK HERE
• Hamburger seasoning 
• Olive oil
• shredded cheese or pepper jack 

Directions:

1. Preheat the oven to 400 degrees. Cut up the sweet potatoes in circles - these will be your BUNS! So make sure your SP are big enough or your patties are smaller depending on the size
2. Grab a pyrex larger glass dish. Toss in 1 tbsp of coconut oil -- if its not melted just place in the oven for a second. Toss the sweet potato slices around so they are coated with the coconut oil and add a dash of salt! Put in the oven for about 25 minutes -- don't let them get TOO soggy or your buns will fall apart! 
3. Season your ground turkey, beef or black bean patties with your choice of seasonings -- I liked hamburger seasoning,  pepper, a little salt, and add shredded cheese to keep most. Then place into SMALL patties and coat with olive oil. 
4. Either in a pan, on a grill (like my hand dandy George Foreman), or in the oven, cook the patties until desired temperature/well/medium well/etc. 
5. When both are done, add some ketchup, avocado and enjoy! Or whatever toppings you want ;-) 

21 Day Fix Approved:

Depending on which bracket your in based on your caloric needs/goals it depends on how many red/yellow/blue and green containers you have portioned for each meal. If you follow my meal above, it would be two red/two yellow/two green/1 blue (ok maybe two blue... whoops darn avocado). 

But the main containers you are using: Green, Red, Yellow (& blue if you are adding avocado) 

*The sweetness from the coconut oil adds the perfect sweet/salt ratio to your dinner, trust me its AMAZING! It doesn't taste like coconut burgers ;-) 

Bon Appetite! 

Turkey Meatball and Zoodles

To view this blog post, please visit my new website and blog at  http://www.fromflabtofabfitness.com/2017/01/16/turkey-meatballs…zucchini-noodles/ ‎

Transformation Station: Wendie Strickler - down 45lbs

Hello bloggers and followers! Meet Wendie... ""Hi everyone I'm a blessed wife to my husband of 14 yrs & a stay at home, homeschooling momma to 5 kiddos. And now I'm wellness coach w/ Beachbody!

I have finally come to a place in my life that I'm just tired of my unhealthy lifestyle. My start weight was at 283+ lbs only 5 months ago when I decided to change everything! I ordered The 21 Day Fix and the path the wonderful health came hard and fast. Dropped 51+ lbs since and I'M NOT LOOKING BACK  

Please join me in changing our countries fast food, low energy lifestyle, let me help inspire you & root me on as well while I continue on this most wonderful path!""<3 

First and Last Name: 

Wendie Strickler

Program Used for Transformation

The 21 Day Fix

How did you get started with Beachbody?

I tired bb for a hot second about 4 yrs ago but never started the program I bought. This time I saw the 21 day fix in my newsfeed and decided to go w/ Amee as my coach :)

Why did you decided to use this program for your transformation?

I used it cause it did a different workout for each day of the week and it had those colorful containers to teach me how to portion control.

Where does your motivation come from?

This part is always emotional for me...my motivation at first came from that 283+lb woman that was no longer happy and was making her family miserable too. But now being on this journey for almost 5 months my motivation has grown to be because of the people that I am now inspiring to get up and move. Or to eat a cleaner way. I'm motivated by the my husband that looks at me with the same loving eyes as he did 50lbs heavier & by my 5 children's happiness <:

What were your results like? How did that make you feel?

I have to up date my measurement this week but I have lost a total of 45lbs in 4 1/2 months. It makes me feel I'm worthy to look in the mirror and be happy & very proud of who's looking back at me....

What are your honest thoughts about the program?

I truly deep down inside believe that it is a life saver!!! I believe that anyone of any size can find a transformation to be happy with :)

How has your mental fitness changed since day 1 of the program compared to the last day? Besides the physical results, how did it affect you on the inside?

Pushing play was so rough the first week. I was sick to my stomach the first 4 days after each workout. Really gross I know but true....by the end of the program it was ah it and a yearning to include working out everyday....To actually watch what I put into my mouth! Very new to me compared to my old life style!

What 2-3 things do you feel helped you complete your Beachbody program? What tools helped you stay focused?

Autumns personality
My coach
My fast results

What advice would you give to someone who is considering starting an at home Beachbody program?

To join a support/challenge group help you feel accountable and get wonderful tips and advice.
I'd tell them that by pushing they are bettering their lives and they are sooooo worth the change!!!

To contact Wendie:

Facebook

Email

Spinach and Asparagus Cheesy Stuffed Chicken

Fun fact: I stopped eating meat for about 5 months after watching a lot of those food documentaries on Netflix (Food Inc., Forks Over Knives, Sick, Fat and Nearly Dead, Food Matters, Farmageddon, pretty much every single one they have had). 

I'm secretly obsessed with those documentaries, it baffles me what kind of bullshit goes on within our country and food. Geez ok.. thats another blog article in itself. 

So let me ask ya...

Why did the chicken cross the road?

Well in my book, to get stuffed, seasoned, and baked! I'm back to eating meat, and I see it like this: live life with balance. I TRY to balance all things -- food, alcohol, workouts, relationships, etc. and even, MEAT. I try my best to find range free, organic, local grown, hormone free, etc. products. 

To be honest, its an internal battle whether to be vegetarian at times when you know only half of the bad things that go on behind closed doors (cough Monsanto cough). 

AH back to that! Ok, focus! 

Here's What You Need: 

• 2 chicken breasts (or 1 if your cooking for one)
• Seasoning of your choice for the chicken -- I used Mrs. Dash Original blend and Chicken 
• Olive oil
• Spinach
• Asparagus
• Himalayan salt
• Pepper
• Low fat or whipped cream cheese 

Directions:

*Pre-heat the oven to 450 degrees

1. Butterfly (or cut in half like I did) the chicken, add a little olive oil and seasonings. 
2. Season the asparagus (I used some of Mrs. Dash original and pepper) and coat lightly with olive oil, place in the oven for 12 or so minutes, then set aside. 
3. Sautee the spinach with a little olive oil and Himalayn salt, then set aside.
4. Cook the chicken for a few minutes (not fully cooked), pull out and add 1 tbsp of cream cheese per chicken breast. Add spinach and asparagus, and put back in the oven for 6 minutes.

Then...

Chow Down. 

Bon Appetite <3

Southwest Turkey Quinoa Casserole

To view this recipe and blog post, please visit my new website here:  http://www.fromflabtofabfitness.com/2017/01/16/southwest-turkey-quinoa-casserole/

thank you! <3

Strawberry Avocado Summer Salad

Welp, HAPPY ((ALMOST)) Summer!!!! Ok, I'm a little early, but that's ok.

I'm not a huge salad person when I have to make it myself because I just don't know what to do... I think its option overload so I always end up putting the wrong things together. I know, strange.

Anyway, this salad came out YUMMM and it was so easy.. and I'm a little proud of myself-- I can make pancakes from scratch off the top of my head, but I cannot master a salad, except this easy one.

21 Day Fix approved:

2 red -- chicken or protein (if you use two chicken breasts -- I cut all my breasts in half before I cook them so I get "more" out of it)
3 green -- I like a lot of spinach, but you can measure it out
1 purple- strawberries
1 blue- avocado (I'm apart of AA -- avocado's anonymous, I have a problem)

What You Need:

• 1/2 avacado
• spinach
• Himalayan Salt
• Pepper
• Diced up chicken (or protein of your choice)
• diced up strawberries
• diced up avocado
• lemon juice

I don't use dressing, so if you do, by all means go for it... I just like less calories. I use lemon juice with salt and pepper ;-)

So combine all that, dash of salt, dash of pepper, lemon juice... and that's it! 

It's simple, but fresh and easy. Can't go wrong! 

My Daily Meal Plan

I posted this earlier on my Facebook this week (Facebook.com/abbymaried) and wanted to share with my bloggers as well ;-)

To give a quick idea of what I eat on the daily:

16oz of water then, 
***T25 for quick morning cardio*** 

Breakfast: ((OPTIONS))

• Shakeology and oatmeal with 1tbsp of PB (tastes like a friggin PB oatmeal cookie, #nom) 
• 1-2 servings of Fruit (I follow the portion size from the 21DF), a slice of ezekiel bread toast, and 2 eggs scrambled

Snack: Two eggs, spinach, and a slice of Ezekiel toast

Lunch: 

• Chicken, veggies, brown rice, avocado
• Healthy tuna avocado sandwich or salad (on a bed of spinach) with fresh fruit 

Snack: Cliff bar  or Luna Bar (before a workout usually) OR greek yogurt with an apple

Workout -- usually lifting (depending on the day of the week) following most of the Body Beast schedule (hello #ladybeast)

***Post workout protein shake and amino acids***

Dinner: Fish, sweet potatoes, veggies < something of that variation

TA DA... nothing crazy or complicated, but my week usually revolves around 5-6 meals a day focusing on using the 21 Day Fix meal plan guidelines (what would I do without that?!) and I try to drink as much water as I can...

Oh and I sneak in a cucumber smoothie from Robeks once a week.#ijustcanthelpmyself

But I do try to avoid doing this UNLESS its my designated cheat meal, then pass those chips over! I'll take another side of guac too. 

* I limit fruit, but do have cantaloupe, strawberries, blueberries, apples because they are lower on the GI scale and lower in sugars! I will do fruit for breakfast if I have it and it's in season 

OH, and I do NOT have fruit at night (if I can avoid it, but if I need something sweet, Ill sprinkle it with lemon and Tajin seasoning) and if I do eat bananas (which is rare) it's usually BEFORE a workout and/or 1/2 a banana!

Women's 21 Day Fix Results - 21 Day Fix Review

Welllllllllp, the time has come! I finally get to reveal my 21 Day Fix results on my blog to share with you ALL!!!

So are you ready?

Im sure you're wondering if I lost weight...

but truth of the matter is...

I actually GAINED two pounds...

am I freaking out over that?

YES I AM!! That's 2 pounds of solid muscle and definition I didn't have before... check it out:

At first glance it's so easy to think, "I look the same" but truth is, I wasn't going for a weight loss story, I was going for a habit changing story. I've been honest that I'm not all that great at meal planning, prep and my portion control needed some work. 

I started out at 118 and finished at 120. Am I freaking out over 2 lbs??? HECK YES, that'stwo pounds of muscle I've been working hard for! I can see how a lot of girls freak out when the scale starts to tip in what they think is the "wrong direction" but truth be told, feeling strong is way better than feeling "THIN" so while I didn't lose weight (thank goodness) I did gain two pounds of muscle and the discipline to start prepping my food and sticking to my REAL portion sizes  

I noticed a difference in my hips, arms and of course abs, I love how eating healthy and clean makes those muscles POP What I loved about the fix: it's realistic. There's no facade you're going to lose weight by eating whatever you want and however much you want... Even I get my delusional moments where I think, "I can just burn all this off" but it's like trying to cram 5 workouts in one day and expecting a 6 pack. GOODLUCK if you need a good ole fashion wake up call, then I totally suggest this program! 

to read more about the fix visit my other blog posts:

The Meal Plan

21 Day Fix Review of the workouts, trainer, meal plan and containers

If you want to know more on how to be apart of my 21 Day Fix support group on Facebook, need help with meal plan and prep, would like a sample meal plan and get started on the 21 Day Fix yourself, contact me NOW! It's 3 weeks, anyone can do 3 weeks right?!

CLICK HERE (to get started on YOUR JOURNEY)

to make me your FREE coach, CLICK HERE! 

want to know what a free coach entails? CLICK HERE

Look forward to your results! As always XOXO

Coconut Protein Pancakes (Chocolate Chips Optional)

The title should really read, " THE MOST AMAZING PANCAKES THAT WILL EVER BE ON YOUR PLATE"

Maybe I'm biased. But hey that's ok! I can be proud of these because these are literally the BEST I've ever made from scratch, and the best I've had-- box or not!

I'm on the last day of my 21 Day Fix journey, and even pancakes are on the menu (just one though-- so I had only one). I had to satisfy my overdue pancake craving. What can I say.. I'm addicted. Pancake eaters (not so) anonymous <3

So let's get this pancake party started. You ready?


What you Need:

• 1c of of whole wheat flour 
• 2 tsp of baking powder
• 4 packets of stevia 
• 1/2 tsp of Himalayan salt
• 1 egg white
• 1c of milk (I used rice milk-- opt for a non dairy milk to keep it healthier)
• 2tbsp of melted coconut butter/oil
• 1/2c of unsweetened shredded coconut
• 1 scoop of vanilla protein powder
• 1 tsp of vanilla extract 
• chocolate chips or fruit (optional)

Instructions:

1. Combine dry ingredients: flour, salt, sugar, baking powder, protein powder and shredded coconut. Mix well
2. Beat the egg white, milk, vanilla extract and coconut oil together
3. Add the two mixtures together, mix well. 
4. Heat the griddle or non stick pan (I always spray the pan regardless) 
5. Flip when sides brown and check the bottom frequently so it doesn't burn--with whole wheat flour its harder to tell because it's darker. So keep an eye on it. 
6. Top with honey or syrup! 

ENJOY!