Healthy Pancakes, for When You Just Can't Kick the Craving!

I've recently seen several recipes for an oatmeal pancake, and I decided to develop my own recipe of oatmeal pancakes. Somehow I happened to nail it first try (that's actually a first for my recipe experiments!), and I'm excited to share this recipe with you!

Healthy Oat Pancakes (serves 4)

• 2.5 cups Oats
• 1.5 cups Water
• 1.5 cups Milk
• 3 tablespoons Olive Oil
• 1/2 teaspoon Salt
• 2 teaspoons Vanilla Extract
• 1 teaspoon Almond Extract
• Stevia to taste (optional)

As you can see, I used a gluten free version of quick cooking oats. You can use any oats that you wish. I also opted for skim milk to make them healthier, but again, any milk will work. Same thing with the oil. I used olive oil for the good fats that it provides, but you can use any type of oil that you have on hand. I did not include stevia in my pancakes, but if you have a strong sweet tooth, then I would suggest adding a couple packets.

Combine all of the ingredients in a bowl and mix them up. Pour the mixture into a blender and blend until smooth (takes only a minute or two). Pour your mixture back into your bowl.

The rest is easy, just like cooking a normal pancake! I used one ladle full of batter per pancake, and this allows for about 3 pancakes per serving (depending on your ladle size). 

Once your pancakes are done, top them with whatever you choose, and eat up! I've already made them twice now, and the first time I topped them with a little dollop of fat free cream cheese, blueberries, and sprinkles (I'm obsessed with these). The second time I only used sprinkles to save on the calories, and I actually think I like them better plain! 

Nutrition Facts:

• 361 Calories per serving
• 14.5 grams fat
• 44.9 grams carbohydrates
• 12.1 grams protein

The biggest thing to remember with these is that if you used olive or coconut oil, then the fats included are good fats! These carbohydrates are whole grains that will keep you fueled all morning, and having 12.1 grams of protein in pancakes is great! 

Just a side note: they will have a stickier texture since oats are the grain used instead of flour, so keep that in mind! Also, if you store leftover batter in the fridge overnight (like I generally do), it will thicken overnight and get sticky. Don't get worried. Your pancakes will still turn out perfectly! 

Have a great Thursday!

God Bless!

Hannah

Fast Facts Friday: Sticking to that Workout

One of the hardest things to do when you start a workout program is stick to it. I know that sounds crazy, but it's true. Before you know it, you'll start making excuses for why you can't workout today: I'm too busy, I'm too tired, and so on. Well, here's a few fact facts to help you stick to your goals.

1) Make Yourself Accountable

If you're having trouble working out, make yourself accountable to someone. You could join a group exercise class, start working out with a friend, or just have someone that is willing to ask that hard question each day of: "did you workout today?" We all want to look successful to others, which means that nobody wants to come up short with their accountability partner, which means you will get that workout in!

2) Schedule Your Workout

Just like you schedule meetings, schedule your workouts. Don't say "oh I'll fit it in somewhere". Instead, say "Today I have carved out an hour at this time of day for my workout". When you do this, you have no excuse for not having time, and you're much more likely to follow through.

3) Write Down Your Goals

Writing down your goals can be one of the best ways to stick to them. It's simple, but when you see them in writing, you're way more likely to follow through on them. Run at 6 am? Write yourself a note on your mirror and leave it there. You'll see it every night before you go to bed, and it will remind you that you're going to be running at 6 am!

4) Do What You Love

One of the best ways to stick to your workout is to simply find a workout that you love. Do you love swimming? Running? Dancing? Zumba? Racquetball? Basketball? Whatever you love doing that gets you up and moving is what you are going to stick with. Same as with a job, if you love what you are doing, it doesn't feel like work.

Have a great weekend! I'll be back in the U.S. on Sunday!!

God Bless!

Hannah

Fast Facts Friday: Lies about Losing Weight

As a fitness professional, I have people come to me everyday asking me questions about how they can exercise to lose weight. If there is one question that can get me on my soapbox, that is the one. There are so many lies out there that people believe when it comes to exercising to lose weight, and those lies will keep you from seeing success! Today, I am going to correct some of those lies.

1) If I lift weights, I will get bulky!

This might be the biggest load of crap I have ever heard. Getting bulky is roughly 75% what you eat, and 99% of the general population does not eat to get bulky, so really, just forget that lie even exists. You will not get bulky from lifting weights! In fact, it helps you slim down!

Lifting weights and gaining lean muscle boosts your metabolism. This metabolism boost will help you to burn more calories and fat, further whittling away that extra fat on your body. Don't be afraid of the weights! They help you lose weight!

Now, when it comes to how much weight to lift, you also cannot be afraid to lift heavy. Seriously. The groceries that you carry into your house weigh more than that five pound dumbbell that you are doing bicep curls with, so just stop it, it's not helping. Step into the next level of training and pick up a heavier weight! If you can complete 10 repetitions at a weight without struggling to finish the 10th repetition, then it's time to add more weight. Trust me, you are stronger than you think.

Out of the two pictures above, I would much rather be the girl on the left. She is fit and healthy. The girl on the right is not healthy. Some girls eat normally and are just naturally thin, but most girls that look like this are not eating properly, and this can lead to multiple health complications. Seriously, being fit and healthy is way prettier than being skinny.

2) If I workout, then I can eat more.

Just don't even go there. Really. If you want to lose weight, but every time you get a workout in, you are heading out to eat some of that white queso (yea I know it's good), then you are defeating the purpose of working out. There's this great saying that says: "you are what you eat," and that's no joke. If you shovel down some cheese dip, you're going to carry that fatty cheese dip around with you.

Nutrition is far more important in your weight management than working out. Working out is very important and should never be overlooked, but abs are made in the kitchen. Ps, if you want in on a little secret, it does not matter how few calories you are eating if they are not nutritious calories. You could eat 1200 calories of cupcakes per day, but that is not going to help you lose weight. You will be missing vital nutrients that your body needs, plus you'll be starving from eating only empty calories and that is not good either.

3) But I have to eat 1200 calories per day...

Let me start by asking a question. Are you a number? Do you want to be labelled by a number? Are you a drone that does the same thing as every other person on this planet? I'll go ahead and answer those questions for you: NO!

While 1200 calories may be a good estimate for some people, this number is NOT the right daily calorie intake for everyone. Eating too few calories can halt weight loss because your body will enter starvation mode and store your food as fat. Your best option is to talk to your doctor to see what is best for you when it comes to calorie intake. It depends on exercise, how active you are during the day, how fast your metabolism is, and how much weight you have to lose. My best advice here is to talk to your doctor before doing anything drastic so that you do not halt your weight loss!

Questions? Feel free to comment or email me with them! Don't forget to follow me on Facebook, GFC, and Bloglovin!

God Bless!
Hannah

Squattin All May Long

It's almost summer, and that means it's time to get ready for swimsuit season! For the entire month of May, I will be hosting a squat challenge. The calendar above provides a day by day guide for the squat challenge on each day of May. So, how does the challenge work?

1. Be sure to follow Sweeter than Serenity on Facebook (Sweeter than Serenity), Instagram (@hanner_janner), and Twitter (@hanner_janner) for daily updates on the Squattin All May Long challenge
2. Send an email to hannahmarieanderson11@gmail.com to let me know you are participating
3. On the last day, be sure to email me again letting me know that you completed the challenge
4. All participants that complete the challenge will be entered into a drawing to win a grab bag of health and fitness goodies

That's all there is to it! Be sure to save this calendar to follow along on the challenge! Remember, the challenge starts tomorrow! Also, don't forget to follow me on GFC and Bloglovin!

God Bless!
Hannah

Fast Facts Friday

It's time for Fast Facts Friday! This week I'll be answering two questions that I received! Remember, if you have a question, feel free to comment, email, facebook, or any other social media message me with it!

1) What is your favorite exercise, and why?

As a Beachbody Insanity instructor, my favorite exercise of course comes from Insanity. There are many challenging exercises in Insanity, but my favorite is the Diamond Jumps. I love them because when I first started doing Insanity about three and a half years ago, I literally just stared at my tv and watched them do it and thought to myself, "are they crazy!? They expect me to do that!?" I slowly got better at them, and I could do 4 or 5 in the 30 second bouts. Now, I can make it the whole 30 seconds doing them non-stop, which took a really long time to accomplish! Diamond Jumps just make me feel strong and in-shape, so I love them!

2) What is your favorite fashion trend currently?

Oh my goodness, I cannot get enough of all things nautical. Just wait for the next few weeks, I have so many nautical outfits that I can't wait to share! From anchors to sailboats to navy and red stripes, it's just so fun and makes me feel happy to wear! J.Crew Factory has so many items to satisfy that nautical look! Which one is your favorite?

Nautical Looks with J.Crew Factory by hannahanderson-1 featuring a stretch skirt

I would love it if you would follow me on Facebook, GFC, and Bloglovin! Have a great weekend!

God Bless!
Hannah 

P.S. - There's still a few days left on my Simple Addiction Giveaway!

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Not Your Average Push-Up

Push-ups are one of the best exercises for your body. They work your entire body, and work on both strength and stability. You can alter a push-up in a number of ways to mix things up, and above is a variation of the push-up called the "side push-up." With side push-ups, from the waist up you are set exactly the same way as a normal push-up. From the waist down, however, your legs and feet are turned to the side in the same way as an oblique plank. This isolates one side of your chest and work the obliques. Try doing ten on one side, and then ten on the other side. To modify this move, simply bend the knee of the bottom leg and let the shin rest on the floor, similar to push-ups from the knees. 

Sunday night one of my fellow group exercise instructors/best friends came to my group exercise class! She was my lovely photographer of these push-up pictures, and in return for taking them, I'm giving her a feature on the blog!

Meet Taylor! She's been one of my best friends for a few years, and we are both crazy about exercise and healthy lifestyles! She's a Cotton Physiology Graduate student here at the University of Arkansas (I know nothing about it, so don't even ask, haha!), and we met our freshman year in the honors dorm on campus! She's crazy random and one of the most loyal friends I've ever had! My life just wouldn't be as colorful without her!

Questions? Feel free to leave me a comment or send me an email! Don't forget to follow along!

God Bless!

Hannah