High Protein Pancakes

17 May

I’m always on the search for a protein pancake that doesn’t contain protein powder! Today I made one that I just HAD to share. It was so delicious and has so much dimension that you won’t miss your Aunt Jemima even for a second!

High Protein Pancakes

Makes 4 pancakes. Serves 2.

1/4 cup old fashioned oatmeal

1/4 cup almond meal

1/4 cup ground flax seeds

1/2 cup 2% cottage cheese

1/2 cup egg whites

1 teaspoon vanilla

dash cinnamon


For topping each pancake:

1 tsp raw honey

1/2 cup mixed berries


Heat skillet to medium/medium high.

Combine all ingredients in blender (I used my magic bullet).

Spray skillet with cooking spray and pour your pancakes, flipping after 2 minutes (until turning brown).


Optional toppings:

Sliced bananas with drizzle of peanut butter or other nut butter

Coconut with mixed fruit

Anything you can imagine!



Nutrition Facts


User Entered Recipe


  2 Servings

Amount Per Serving
  Calories 300.6
  Total Fat 14.8 g
      Saturated Fat 1.9 g
      Polyunsaturated Fat 4.6 g
      Monounsaturated Fat 1.9 g
  Cholesterol 4.5 mg
  Sodium 300.4 mg
  Potassium 186.2 mg
  Total Carbohydrate 27.8 g
      Dietary Fiber 9.0 g
      Sugars 8.4 g
  Protein 17.7 g
  Vitamin A 0.9 %
  Vitamin B-12 6.7 %
  Vitamin B-6 11.1 %
  Vitamin C 12.9 %
  Vitamin D 0.0 %
  Vitamin E 5.0 %
  Calcium 8.3 %
  Copper 10.9 %
  Folate 15.3 %
  Iron 10.7 %
  Magnesium 18.4 %
  Manganese 31.9 %
  Niacin 1.8 %
  Pantothenic Acid     4.3 %
  Phosphorus     18.2 %
  Riboflavin 8.5 %
  Selenium 9.8 %
  Thiamin 5.6 %
  Zinc 7.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


My famous cookie recipe

17 May

My chocolate chip cookie recipe has become sort of a legend, if you will… at work, home, and around the world (not really) so I’d like to post it! It’s based loosely on Alton Brown’s “The Chewy” but I made it simpler and it’s seriously delicious. Enjoy, and share with all of your friends!

Shayna’s BEST Chocolate Chip Cookies


  • 2 sticks unsalted butter
  • 2 1/4 cups flour
  • 1 teaspoon kosher salt
  • 1 teaspoon baking soda
  • 1/4 cup sugar
  • 1 1/4 cups brown sugar
  • 1 egg
  • 1 egg yolk
  • 1 1/2 teaspoons vanilla extract
  • 2 cups semisweet chocolate chips


Heat oven to 375 degrees F.

Soften butter.

Sift together the flour, salt, and baking soda and set aside.

Put the butter in the mixer‘s work bowl. Add the sugar and brown sugar. Cream the butter and sugars on medium speed. Add the egg, yolk, and vanilla extract and mix until well combined. Slowly incorporate the flour mixture until thoroughly combined. Stir in the chocolate chips.

Spoon by tablespoonfuls onto ungreased cookie sheets. Bake for 8-9 minutes or until golden brown, checking the cookies after 5 minutes. Rotate the baking sheet for even browning. Make sure to take these cookies out when they are a little brown on the top, don’t cook them until completely “done.” You will think they are not ready, but they are! Cool completely and store in an airtight container.

Sleep…and No-bake Energy Bites!

27 Feb

I slept last night. A full 7 hours. If anyone knows me, it’s that I don’t sleep for more than a couple hours at a time leaving for a very, very tired Shayna. I think the Oscars made me sleepy!

Today I’m headed to the gym for a little Body Pump (taking, not teaching!) and I’ll come home and do some TurboFire. It’s supposed to be beautiful outside today-57 and sunny-so I’m taking Bella for a little (ok, long) walk in one of our local parks. I’m so excited! I hibernate for the winter so it will be nice to get outside a little bit.

Seeing that I have some high energy events planned for the day, I wanted to share my modified recipe from the Smashed Peas and Carrots blog:No Bake Energy Bites! Enjoy!

No-Bake Energy Bites (modified from Smashed Peas and Carrots)
 *recipe makes 20 bites
1 cup oatmeal (uncooked old fashioned)
1/2 cup peanut butter (or other nut or seed butter)
1/4 cup honey
1/4 cup chia gel from almond milk (combine 1 tsp chia seeds with a little under 1/4 cup almond milk, let sit for 10 minutes. I’m currently loving Almond Breeze unsweetened Almond/Coconut milk blend)
1 cup coconut flakes
1/2 cup ground flaxseed
1/4 cup roughly chopped dark chocolate (optional)
1 tsp vanilla
Mix everything above in a medium bowl until thoroughly incorporated.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls and enjoy!  Store in an airtight container and keep refrigerated for up to 1 week.
Each bite equals 3 PointsPlus under Weight Watchers. I used the recipe builder and calculated 20 bites per recipe.
Enjoy your day!


26 Feb

Oh, where do I begin with my love of TurboFire? Let me start out by saying that I do NOT work for TurboFire nor get any commission for promoting any Beachbody programs. But I should considering how many people I’ve turned on to this program!

I’ve always had a passion for fitness-I’m a  BodyPump instructor and love to run and take group fitness classes. Since I’ve become a nurse, getting to the gym in between shifts has been progressively more difficult. I don’t like making excuses for myself and after experiencing a weight gain I realized it was no one’s fault but my own and something had to change.

I contacted a friend I had met while out on a trip in California who works for Beachbody and he suggested I try Insanity. I was worried about the high impact exercises and didn’t think I was strong enough to complete the program. I had also had a short run-in with P90x and it just wasn’t for me. I got so bored and realized I need something that has great music, high intensity, and keeps me from staring at the clock! Then we talked about TurboFire. Could it be true-workouts as short as 25 minutes a day!? Yes, please!

Basically, weight loss a combination of calories in v. calories out. That’s it. Yes, add more muscle mass to increase your calorie burn. Yes, certain foods can increase your calorie burn. Whatever. In vs. Out. TurboFire wasn’t going to help me lose weight because it’s “TurboFire”-it’s not magic-but I knew that this program would give me the cardio and intensity I needed to see my HR climb and the fat melt away. I combine the program with Weight Watchers and believe that being 100% accountable for everything you put in your mouth is the biggest key to weight loss. Write it down!

So, what’s it like?

I got 11 DVDs in my program. Talk about variety!

The program is 5 months in length. The months are as follows:

Month 1: HIIT 1 (High Intensity Interval Training month/scattered cardio)

Month 2: Cardio (More of your kickbox routines with HIIT training scattered throughout)

Month 3: HIIT 2 (Longer HIIT training plus cardio)

Month 4: Advanced Cardio (Need to purchase a couple extra DVDs here-I haven’t yet but longer cardio sessions basically)

Month 5: HIIT 3 (Even longer HIIT training plus cardio)

The HIIT DVDs vary in length from 15 minutes to 30 minutes. There is a warm up and cool-down, and in-between you will do a High Intensity Interval (jumping jacks, sumo squats, sumo burpees, air jacks, etc.) for about 1 minute, then rest for 45 seconds to 1 minute. Repeat. Feel like you’re dying. No, just kidding. Feels awesome.

The cardio “Fire” DVDs are great. They vary in length from 30-55 minutes (you can also buy the advanced to get to 60 minutes). I like that it’s as if you’re in a real live TurboFire class. Chalene encourages me to push hard-I’m the biggest dork in my basement screaming “woot”, “woo hoo,” “Turbo!”, “Fire” and “I’m not tired!” It’s utterly embarrassing sometimes that I get so super excited about this program!

There are also workouts for toning: Strength 30 and Tone 30. You will use a band for these workouts and OMGee…seriously tough stuff. I tend to think I’m a bit of a badass because I teach BodyPump and pack on the weights. I find that I need the lightest bands possible and take breaks (sometimes) during the toning workouts. My arms are beginning to look amazing and I can’t believe I’m getting there with bands.

The Core 20 DVD is one of my favorites. If I have more time at the end of a workout I’ll sometimes add it on. You will use bands for toning your abs and also do some floorwork. I still haven’t gotten tired of this one.

I also should mention there are Stretch DVDs included, Stretch 10 and Stretch 40. I don’t do them. I do the little stretches at the end of all the DVDs (basically the cooldown) but do not add on these DVDs. I have never liked stretching and would rather add on a longer workout. I know, it’s terrible and to prevent injury I should stretch. If you met me, you’d know I don’t have the attention span for all that!

I’m currently (as of 2/6/12) halfway through month 2. I’ll post my results when I’m finished but I’m already loving how my arms and abs are looking and mostly, how I’m feeling. My energy is through the roof!

Message me or leave me a comment if you have any other Turbo questions-I’m just so in love with this program!


26 Feb

Is it a problem that the second I typed the word “insomnnia” I thought of “insomnia cookies” and how I could really go for a cookie right now…at 6am!? I figured now would be a good time to write a blog post since I can’t sleep. My husband snores terribly and I just lay there thinking of how I can reposition him without waking him up to make it just stop!

Anyway, now that I’m up I wanted to post a couple pics of the Buffalo chicken Enchiladas I made last night from How Sweet it Is. Absolutely. Amazing. I woke up thinking about them but then realized it would be inappropriate to eat Enchiladas at the crack of morning! The recipe is here: http://www.howsweeteats.com/2011/08/buffalo-chicken-enchiladas/

I did make a couple adjustments. My husband has an aversion to anything delicious-in this case green onions, enchilada sauce, and gorgonzola-so we omitted them and added flash-cooked (I think that’s the term-par cooking?) red and green chopped peppers to the chicken mixture. In place of the enchilada sauce we used a can of salsa to make our sauce. *tip-double the sauce in this recipe! You’re going to need it. And make it hot. We used the full amount of hot sauce called for in the recipe. We also used a low-carb tortilla and topped them with a lite mixed shredded cheese and I put light sour cream and cilantro on top of mine.

We spent last night making these delicious enchiladas and watching our Wednesday night reruns of Suburgatory, Modern Family, and Happy Endings. Thank goodness for the DVR or I’d miss all my favorite shows!



Welcome/About Me

11 Feb

Welcome to A Balanced Frenzy! This blog is dedicated to my journey to a balanced, healthy, life. Join me as I share my favorites in fitness, beauty, and food-and discover new obsessions along the way!

About me:

I’m a mom to a vivacious chocolate lab-Bella and to a crazy cat-Kula. I have a wonderful, supportive husband who I fall more in love with every day.

When I’m not running around with my dog and spending time with my husband, I’m working as a Registered Nurse for kids with cancer, working on my fitness, teaching BodyPump at the gym,  and trying new recipes I find.

I am a newly self-diagnosed Pinterest addict which has gotten me busy in the kitchen!

Our little family lives in the suburbs of Philadelphia although we secretly dream of moving to the west coast one day! (Don’t worry Mom, it will never really happen!) We hope to travel the world in our lifetime and experience all it has to offer.