Recipes

Mmmmmm! Davey Wavey shares some of his favorite healthy recipes.

This 2-Ingredient Healthy Pancake Recipe Is Relatively Delicious.

I love pancakes.

But I don’t always love the list of ingredients which generally includes white flour, sugar, milk and butter. So if you love the taste of pancakes but don’t want to sacrifice your health, is it possible to have your pancake and eat it, too?IMG_0377

Yes.

Today, I will change your life with my favorite healthy pancake recipe. Best of all, it only requires two ingredients.

Ingredients:

  • 1 small ripe banana
  • 1 whole egg
  • 2 egg whites

Directions:

  1. In a bowl, mash up the ripe banana. Add in the whole egg and egg whites. Mix it all up (I use an electric mixer) until the mixture is homogeneous.
  2. Heat up a greased griddle or frying pan and pour 3-inch puddles of the mixture.
  3. Once the bottom of the pancake is golden brown (it takes about 30 seconds), use a spatula to flip the pancake.
  4. This recipe makes about 3 pancakes.

With 18 grams of protein, these healthy pancakes are a great alternative to traditional pancakes. And, they’re kind of delicious. Just temper your expectations; they won’t taste like your grandma’s fluffy pancakes… but they’re still pretty good in their own way.

Give them a try and let me know what you think.

P.S. For additional healthy recipes and everything you need to know about eating healthy, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

Study: Eating Out Adds 200 Calories Per Day…

t1larg.fastfoodWhether it’s going to your favorite fast food establishment or eating a sit down meal at a restaurant, researchers have found that dining out adds an average of 200 calories per day to your diet.

The study, which was recently published in Public Health Nutrition, surveyed some 12,000 individuals on two separate days. According to the data, the calorie boost was greater for low income individuals and people who identified as black. High income individuals saw the smallest increase in calories; researchers speculate that higher income individuals may have better access to resources and healthier (but often more expensive) food options.

It’s no secret that fast food and restaurant meals are often more calorie-dense than home-cooked meals. But researchers noted that on days when individuals ate out, they didn’t adjust their calorie intake accordingly. In other words, if you know you’re eating out for dinner, compensate for the extra calories with an especially healthy lunch. It can help mitigate the damage.

Beyond calories, restaurant and fast food eating also resulted in more saturated fats, sugar and salt.

This data clearly demonstrates the impact of typical restaurant meals on our diets. But the choice doesn’t need to be between eating out and proper nutrition. There are certainly steps that each of us can take to ensure healthier restaurant meals. Like drinking water instead of sugary drinks or alcohol. And sticking with baked or broiled options rather than foods that are fried, creamy or breaded. Research restaurants online (some have more healthy options than others) and ask your server for substitutes.

200 calories might not sound like a lot, but when those calories are consumed several days a week, 52 weeks a year – they add up to an alarmingly large number. Be aware of the foods you eat and make smarter decisions whenever possible!

Eat Your Fruits & Vegetables… Or Die!

happy-fruit-and-vegetable-face-rosemary-calvertWhen your mom told you to eat your fruits and vegetables, you probably didn’t realize it’s a matter of life and death. And according to a new study in the Journal of Epidemiology and Community Health, it is. Sort of.

For the study, researchers examined 65,000 English adults at least 35 years of age. For an average of 7.7 years, the dietary habits and health status were monitored for each participant. Variables that could affect the outcome – like age, sex, BMI, alcohol intake, physical activity, smoking, etc. – were all taken into account and controlled.

The findings were striking.

According to researchers, individuals who ate seven or more servings of produce were 42% less likely to die from any cause during the study. Specifically, these individuals were 25% less likely to die from cancer and 31% less likely to die from heart disease when compared to people who ate fewer fruits and vegetables. Moreover, the decrease in mortality risk was linked more strongly with vegetables than with fruits.

Eating healthy – and getting your servings of fruit and vegetables – isn’t just about looking good in a bathing suit. It’s also about living a long and healthy life. After all, you can’t wear a bathing suit… if you’re dead.

 

Oreos More Addictive Than Cocaine!

oreoIf you’ve ever had an Oreo cookie, you know that it’s almost impossible to stop. One cookie becomes two. Two becomes three. And then, before you know it, the whole bag is gone. But just how addictive are Oreo cookies really?

Researchers from Connecticut College built a rat maze with two sides. On one side, the rats got rice cakes. On the other, Oreo cookies. The rats were then able to choose which side they wanted to explore, and researchers recorded the amount of time spent on each side. The results were compared to a similar experiment in which the rats were given either injections of saline or cocaine and morphine.

According to the data, the rats spent just as much time with the Oreo cookies as they did with cocaine and morphine. But it doesn’t end there.

Researchers also examined the number of neurons activated in the brain’s “pleasure center” when the cookies were consumed. The rats, in fact, received more pleasure from the Oreo cookies than they received from either cocaine or morphine.

What does it all mean? The study designer speculates that high fat, high sugar foods like Oreo cookies may present an even greater health hazard than drugs because of their affordability, availability and association with obesity.

Of course, research done on rats doesn’t always translate to humans. And the research isn’t to say that Oreo cookies, in particular, are any more addictive than other high fat and high sugar foods. But rather, it’s an important cautionary tale to remember the next time you go grocery shopping.

3-Minute Healthy Watermelon Cake Recipe!

Screen Shot 2013-08-23 at 2.38.17 PMLike watermelon? Love dessert? But want something healthy?

Then I have the perfect recipe for you! Check out today’s Davey Wavey Fitness YouTube video for a delicious, nutritious, refreshing and healthy watermelon cake recipe. Best of all, it takes just three minutes to make!

Check it out!