For What It's Worth

Monday, August 17, 2015

#FitReaders update

My goals:

~ 3 days of toning (weights/resistance bands/or body weight)
~ 2 days of stretching/yoga (besides warm ups cool downs)
~ 2 –3 days cardio
~ 1 day adding something for a stubborn area – legs/butt/abs


I haven’t done a FitReaders post in a long time but I wanted to check in so I can keep myself on course during the dog days of summer. It’s hard to stay motivated when it’s over 100 and humid everyday!

I’ve had a few health issues that slowed me down a bit but I’ve still managed to do some sort of exercise – even if it’s only 10-15 minutes, plus a 1mile walk, every day so yay!

I still need to get more stretching and yoga in, especially as I increase my weights for toning.
I’m getting better at endurance during cardio. I still hate it – I still don’t get an endorphin high – but I’m not almost passing out either so I’ll count that as a win.

I’ve had problems with asthma the past few years but recently found out some of my coughing is due to silent reflux – basically acid reflux but without all the stomach pain (thankfully!). Instead, it effects your esophagus. After adhering to a fairly strict elimination diet (no high acid foods – tomatoes, onions, garlic, cheese, chocolate, coffee etc) for 3 weeks, my cough is gone and I haven’t needed my inhaler at all. I can start adding in foods to see what my triggers are but I’m really happy with the results.

So anyway – I thought I would share a great recipe that fit my GERD diet but is still delicious. I’ve used this recipe for years to start my morning right & even for a quick dinner.


1/3 C plus 1 tablespoon all-purpose flour
1/4 C quick-cooking oats
3 tablespoon toasted wheat germ
2 teaspoons sugar
1 1/4 teaspoons baking powder
1/8 teaspoon salt
2/3 cup fat-free milk
1/4 C fat-free plain yogurt (*see note)
1 tablespoon canola oil

In a bowl, combine first 6 ingredients ( flour – salt). In another bowl combine milk, yogurt and oil. Mix into dry ingredients until moistened (*see note).

Pour 1/3 C batter onto hot griddle/pan, using non stick cooking spray. Turn when bubbles form around the edges and top of pancake. Cook second side until golden brown.

Makes 4 pancakes


~ I use Greek yogurt for more flavor and thickness – sometimes I also use vanilla flavor instead of plain.

~ The batter for these pancakes is very thin. I add about 1 tablespoon more of flour than the recipe calls for so you might have to paly around with it at first. Mix it and let it sit for a few minutes and it thickens up some. You could probably also use less liquid – but I haven’t tried that.


  1. I do not even know what 100 is like!

    158F in the sauna yes, but outside, blergh

  2. I really should do this because I've become a real couch potato during the summer. I just can't force myself to move my behind in this god awful heat and it shows. I need someone to yell at me, I guess. You up for it? :)

    1. MOVE IT!!!!! *cracks whip!* lol

      It's awful trying to get motivated when it's hot out.

  3. This Summer I mostly went swimming with my girls. Today, is suppose to be 108 and it took all my energy to finish school shopping for last minute items. Yay, for walking. I'm going to start that back-up now that the kids are in school :)

    1. We have a pool but we had a new roof put on this summer so there was crew of guys hanging out here everyday for almost 2 months. Then it rained everyday :-(

      108 - yikes!

  4. Good to hear they got answers for the silent heartburn

    1. It seems to be manageable without being too restrictive so far.

  5. You are doing 100 times better than I am. I haven't done any activity since June. I hope you are able to pinpoint which foods are your triggers and I hope you don't have a lot of them. There is a swim coming up in September that I had wanted to do that I just remembered over the weekend but we also have 100 degree temperatures over here with high humidity and I don't even want to step outside let alone do exercise so we'll see how active I actually get o.o. The cooler months can't get here fast enough. Keep on rocking with your activity!

    1. I'm starting to add foods back in. I haven't tried the real acidic foods yet like tomatoes or onions but so far so good. Portions seems to be more of a factor than ingredients.

  6. Sounds great! Hope you find those triggers.

    I'm going to get back into yoga... one day. LOL

    1. I'm hoping I can at least have my chocolate back lol

  7. Girl, I've been so cranky lately because I'm getting serious with this weight loss program I put myself in. No wonder those models are good at frowning, it's coz they're always hungry!

    Also, my body is constantly hurting from working out! I like running, darn my busted ankle, cardio I can do dance. I hate zumba though

    1. I have bad knees and a bad back so I have to modify almost everything. And there's the whole - I'm lazy thing lol

  8. Right, now I want to go make pancakes :) Have a great week, Karen!

  9. Oh wow. I'd never heard of silent reflux. Glad you were able to get the cough to go away. Good luck figuring out which items caused it. Those are most of my favorite foods :( I'd be in so much trouble!

    1. Me either. It's annoying because I kept thinking it was asthma yet the inhaler didn't help a tall. Just a few days on the diet though and everything cleared right up.

      It's really hard staying away from tomatoes and garlic. I had those almost every day. Hopefully I can work those things back in with moderation.