Gain or Lose Weight With Oatmeal Pancakes



Wrestlers aren’t the only athletes who need to gain or lose weight. Football players fluctuate between weight classes as well. In the off-season, some need to put on mass to transition to a new position, while others need to lean up to get quicker. (See Ask the Experts: How Can I Gain Weight?)


Whether the goal is weight gain or weight loss, it needs to be accomplished in a the healthy way, not by pounding back cheeseburgers to pack on pounds or skipping meals to melt them away.


The following healthy recipes for oatmeal pancakes can help you go in either direction. Oatmeal pancakes are perfect for a quick breakfast or a snack, instead of junk food or carrot sticks. I often double the recipe and make a bigger batch to freeze them. The first variation is for weight gainers, the second for those who want to lean down. (See also Healthy Snacks for Weight Gain or Pack a Snack.)



Oatmeal Pancakes (For Weight Gain)


  • 1 ripe banana
  • 1/2 cup oatmeal
  • 4 egg whites + 2 whole eggs
  • 4 ounces natural, unsweetened applesauce
  • 2 tbsp. nut butter
  • Cinnamon (optional)


  • In blender (or bowl), mix all ingredients until batter is of a smooth consistency.
  • Cook in pan or on griddle until bubbles form on top.
  • Flip to other side and cook for an additional minute.
  • Makes two servings of approximately 6 small pancakes.

Nutritional Information

  • Calories per serving: 508
  • Protein: 44.5g
  • Carbs: 47.8g
  • Fat: 16.4 g

Tip: For extra calories, serve with peanut butter and/or honey.



Oatmeal Pancakes (For Weight Loss)


  • 6 egg whites
  • 1 cup oats
  • 1 ripe banana
  • Cinnamon (optional)


  • In blender (or bowl), mix all ingredients approximately three minutes, or until batter is smooth.
  • Preheat griddle to medium-high heat.
  • Ladle four scoops of batter onto the griddle.
  • When bubbles appear on top, flip to other side for one minute.
  • Makes two servings of approximately four pancakes.

Nutritional Information

  • Calories per serving: 264
  • Protein: 18g
  • Carbs: 22g
  • Fat: 3g



Tip: These are quite low in calories and fat. I recommend serving them with approximately one tablespoon of peanut or nut butter to provide all the macronutrients (carbs, protein, fat). Or make them using four egg whites and two whole eggs.





Posted on December 9, 2013 by Sarah


Coffee lovers, here are some good news for all of you.  Apparently the dark, aromatic libation that beckons you to drink every morning does contain numerous natural chemical compounds that can make you healthier.  But hold the sugar, milk, creamer or those other stuff you usually add into your cup. Coffee is actually better on its own.


Coffee Love Heart


For young people, drinking coffee might help boost your brain power. We all aware coffee causes us to feel awake and energetic since it curbs adenosine from binding with the neuroreceptors. Instead, it stimulates the brain to increase neuronal firing and release of other neurotransmitters like dopamine and norepinephrine, improving your memory and general cognitive function. Overtime, not only it protects but may preserve your cognitive potential as you grow older and reduce risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s,  and even stroke.


Black Coffee also stimulates the central nervous system to increase metabolism, oxidation of fatty acids and mobilizing fatty acids from fatty tissues and therefore, increases physical stamina. Anybody who wanted to prolong their workout session and even to shed off some pound, a cup coffee might boost your exercise time 30 percent long, while chugging some brew during the workout can delay fatigue by up to 60 percent. Next time before you pack some sugar laden energy drink, try brewing some extra coffee to take with you to the gym or along that challenging trail.


Diabetes is among rampant diseases that plague majority of population today. And drinking coffee might help protect you from falling into the statistic of diabetes sufferer, especially type 2 diabetes. Imbibing a few cups of coffee per day apparently increases sex hormone-binding globulin (SHBG) that may improve body’s tolerance to glucose by boosting metabolism or improving its tolerance to insulin.


Coffee can also protect your heart in a number of ways. The irresistible brew contains a few cardiovascular protection constituents such as potassium, soluble fiber and polyphenols. Filtered coffee for example has shown its ability to curb Low-density lipoprotein (LDL) from rising unlike unfiltered coffee. The filter deters two diterpenes, cafestol and kahweol that are present in the coffee grind from passing through into the drink. As long as you are non-cigarette smoker, drinking two to four cups per day reduces your chance from developing the dreaded number one killer disease by 20 percent, while enjoying up to six cups per day increase the number up to 33 percent, any more than that, the percentage remains the same. One thing remains certain, moderation is the key. Although Voltaire did down more than 50 cups daily for inspiration, our body actually needs around two to six cups to get the most of the benefits.



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3 Recipes to Spice Up Chocolate Milk


I’m sure you’ve heard it before. Chocolate milk is one of the best post-workout drinks to build muscle and accelerate recovery. (Learn more about chocolate milk’s benefits.) However, drinking the same thing over and over again can get boring. To change the flavor and get an additional nutrition boost, start making chocolate milk smoothies.

Chocolate milk is such a powerful post-workout recovery drink because of its 3:1 protein-to-carb ratio. This is the perfect combination to replenish energy stores and shuttle amino acids into your muscles so they can rebuild and recover.

If you take a look at the grocery store, you will see several different chocolate milk options, including Nesquick, Ovaltine and Tru Moo. Their vitamin and mineral contents differ, but they essentially have the same effect because their primary ingredient is sugar—the source of carbs. The main factor in your decision is taste, because if you want to be consistent with it, you need to enjoy your post-workout drink. (See Smoothie ingredients demystified.)

So, choose your favorite brand and use 12 to 16 ounces as the main ingredient for the following chocolate milk shake recipes:

Chocolate Banana Shake

Chocolate and banana create a delicious combination. Add one to two frozen bananas into your chocolate milk and blend. It will create a thick smoothie that is loaded with potassium to improve recovery from a strenuous workout.

Chocolate Strawberry Shake

Drop a handful of strawberries into your chocolate milk and blend to get the same delicious flavor of this famous treat in a much healthier way.

Chocolate Peanut Butter Shake

Boost your post-workout shake protein by adding a tablespoon of natural peanut butter. It will thicken the shake and also provide healthy fats that will keep you full longer, and replenish energy stores.



Shepherd’s Pie Makeover: Comfort Food After a Hard, Rainy Practice



Editor’s Note: From the fast food drive-thru and the take-out box to the backyard BBQ, STACK Expert Kait Fortunato is taking our favorite indulgences and turning them into healthy, everyday meals. Now you can eat what you love on a daily basis without compromising your performance or your health. These simple do-it-yourself recipes prove you can eat good fats, lean protein and whole grains but still have meals that taste great. This week, Kait shows you how to create a healthy Shepherd’s pie. (See Part One in this series: Grill a Guiltless Burger: The Healthy Cheeseburger Recipe.)


Shepherd’s Pie

Seriously, what could be better after a rainy night practice than a pile of juicy beef covered with creamy mashed potatoes and cheese? (Hard day on the field? See Foods To Boost Your Mood After Tough Games.)


Shepherd’s Pie practically screams comfort food. Unfortunately, the original recipe calls for items like cream cheese and butter, which are high in saturated fat (i.e., the unhealthy fat) and will not adequately fuel your performance.


Traditional Shepherd’s Pie

  • 452 calories
  • 17 grams fat
  • 7 grams saturated fat
  • 295 mg sodium
  • 52 grams carbohydrates
  • 7 grams fiber

At first glance, this doesn’t look too bad in terms of calories and fat for the occasional indulgence. But the calories come from saturated fat and unhealthy carbohydrates, which will leave you feeling heavy and slow.


Healthy Shepherd’s Pie (adapted from this recipe)

With heavy casseroles, you’re confined to small servings, but meals like this give you more bang for your buck.


For healthy shepherd’s pie, we removed the creamed potatoes due to their high glycemic index and need for butter. This eliminated some of the saturated fat. Thanks to great seasonings and a variety of add-ins, we were also able to sneak in more servings of vegetables. This swap provides healthier carbohydrates to replenish your energy levels after practice or a game. (Want more great seasonings? Check out The Powerful Health Benefits of Turmeric.)


To keep the same creamy texture as the original recipe, I recommend a side of baked sweet or russet potato. This will allow you to control the amount of butter you consume.


Ingredients (serves 4):

  • 1 pound ground turkey
  • 1 medium onion
  • 2 cloves garlic
  • 2 large carrots
  • 1/2 cup mushrooms
  • 1/2 cup roasted corn (I love the Trader Joe’s brand)
  • 1 tablespoon whole wheat flour
  • 1 head cauliflower, chopped
  • 1 egg
  • 1 tablespoon each of rosemary, thyme and sage



  • Preheat the oven to 400F
  • Boil the cauliflower in a pot over medium heat until soft (about seven to 10 minutes)
  • As the cauliflower boils, sautee the ground turkey until brown (about 10 to 15 minutes)
  • Chop vegetables and add to the cooked ground turkey; heat through until soft
  • Sprinkle in a tablespoon of flour and bring to a boil (because the turkey is so lean, there should be enough water in the pan)
  • Add half the seasonings
  • Drain the cauliflower and “mash” in one egg and the emaining seasoning (either by hand or with a blender)
  • Grease a nine-inch square pan and fill with the ground turkey and vegetable mixture
  • Top it off with the cauliflower mash and cook for 10 minutes at 400F
  • Switch the oven to broil so the top browns and cook for another 10 minutes


Nutritional Profile

  • 220 calories
  • 9 grams fat
  • 16 grams carbohydrates
  • 4 grams fiber
  • 26 grams protein



Recipe Makeover: Healthy Stuffed Mushrooms




Editor’s Note: From the fast food drive-thru and the take-out box to the backyard barbeque, STACK Expert Kait Fortunato turns your favorite indulgences into healthy everyday meals. Now you can eat what you love on a daily basis without compromising your performance or your health. These simple do-it-yourself recipes prove you can eat good fats, lean protein and whole grains but still have meals that taste great. 



This week, Kait shows you how to create healthy stuffed mushrooms.

(See past makeovers: Grill a Guiltless Burger: The Healthy Cheeseburger Recipe and Shepherd’s Pie.)



Stuffed mushrooms are one of my favorite foods. They’re simple yet versatile and healthy, too. Unlike fruits or any other vegetable, mushrooms produce vitamin D when exposed to sunlight. They also contain antioxidants that keep our immune systems strong—especially important for athletes as they push their bodies to the limit.



When stuffed mushrooms are served at parties or as restaurant appetizers, they’re often fairly heavy, filled with cheese, sour cream, breadcrumbs and maybe bacon or sausage. For my homemade version, I keep it simple and flavorful without ingredients that weigh you down.



These could be a great pre-workout snack since they have a balance of carbohydrates and protein!



Rather than heavy cream cheese or sour cream, I use a mixture of light Laughing Cow Cheese wedges and whole wheat breadcrumbs to keep the filling together. I also cook some turkey bacon, chop it up and stir it into the mixture. Finish with a sprinkle of rosemary and bake the stuffed mushrooms at 375 degrees for 15 minutes. Enjoy!






Posted on January 8, 2014 by Sarah

2014 is here. We, at JoyAmaze rang the New Year with easy yet decadent dessert – tiramisu. Since clementines are still abundant, we decided to whip up the dessert using the lovely citrus. To complement the fruit’s sweet, tangy flavor, we use our dark roast Energy coffee; amazing blend of gourmet beans, perfectly roasted to bring out the intoxicating taste and aroma. The chili infused chocolate is use to add a bit of heat and piquant pleasure.


JoyAmaze Recipe Tiramisu


Serves 8


  • ¾ cup mascarpone cheese
  • ¼ cup icing sugar, sifted
  • 2/3 cup JoyAmaze dark roast Energy coffee, chilled
  • 1¼ cup double cream
  • 4 clementines
  • 3 tablespoon clementine juice
  • 120 gram ladies fingers biscuits
  • Dark chocolate chili bar, shaved
  • Unsweetened cocoa powder, for dusting



  1. In a large bowl, put in mascarpone and icing sugar. Beat them for 1 minute. Stir in 2 tablespoon of the coffee. Mix well.
  2. Whip the cream with 1 tablespoon of orange juice until it form soft peaks. Add a tablespoon of mascarpone mixture, stir well. Then fold in the remaining into the cream mixture.
  3. Spoon a bit of the cream mixture in to a bowl, smooth the top.
  4. Pour remaining coffee and orange juice in a shallow dish, slightly wider than the ladies fingers biscuits.
  5. Dip the one side of each biscuit into the coffee mixture and arrange them onto the cream mixture in a single layer. Add shaved chocolate.
  6. Spoon another layer of cream onto the chocolate layer. Repeat step 5.
  7. Cover the dish with cling warp and refrigerate it about 3 hours.
  8. Scoop the tiramisu on a dessert plate and enjoy.



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Hungry? Try the DIY Protein Bar



It can be a constant battle to replace the tremendous number of calories you burn in workouts and games. You need a lot of protein, carbohydrates and calories, or you run the risk of losing muscle and crashing and burning on the field or in the weight room.

Store-bought protein bars can cost a bundle, and they may not have the nutrients you need. You can do better by whipping up a bunch of these homemade bars before you go to bed or first thing in the morning. They’re not only easy to make, they’re high in calories, protein and carbs.




High-Energy Protein Bars


  • 5 scoops protein powder (Calories: 550, Fat: 8, Carbs: 5, Fiber: 0, Protein: 15)
  • 1 cup oatmeal (Calories: 300, Fat: 6, Carbs: 54, Fiber: 8, Protein: 10)
  • 1/2 cup honey (Calories: 480, Fat: 0, Carbs: 136, Fiber: 0, Protein: 0)
  • 1/2 cup peanut butter (Calories: 676, Fat: 44, Carbs: 32, Fiber: 16, Protein: 40)
  • 1/2 cup applesauce (Calories: 35, Fat: 1, Carbs: 4, Fiber: 0, Protein: 3)
  • 6 oz. dried cranberries (Calories: 560, Fat: 0, Carbs: 132, Fiber: 8, Protein: 0)


Nutrient Total (for 10 bars): Calories: 2,601, Fat: 59, Carbs: 363, Fiber: 32, Protein: 168


  • Mix all ingredients in a bowl by hand.
  • Spread the mixture in a 9×13 baking dish and refrigerate for 30 minutes.
  • Cut into 10 even pieces and enjoy. Store extras in the fridge.