Good Morning!
Hope everyone checked out the last post to see who won my giveaway!
I was lying in bed watching a new show last night on Food Network called ” Sugar High”
It stars Duff from Ace of Cakes, basically he travels all over and finds the yummiest sweets! I was craving some mad sweet after watching it…
Hello Hot Chocolate French Toast 
Looks to die for! My friend Scott who lives on sunset blvd in LA, raves about this place called Griddle Cafe, where they have amazing breakfast, he wants me to come out and visit for his birthday in October, and I just might for breakfast there!
They also have a chocolate chip cookie crusted french toast, ummmm yes! If you want to drool, click here to check out their menu! I want to hop on a plane and go tomorrow 
I made a bowl of protein ice cream to have instead, I dreamed it was the french toast 
And since I couldn’t sleep , I painted my nails with a new essie color…
Jam n’ Jelly
Fun color! I love it I ordered it off amazon.com , lots of fun colors on there from past collections
Oh my, what can I say about today’s breakfast, besides it was a PINK mess!
Pink Raspberry Coconut Flour Pancakes!
I used the same ingredients that I used for my Apple Pancakes that I made yesterday, but I used coconut flour, added raspberries instead and used food coloring to make them pink!
They were a crumble mess , but they were still awesome!
I threw Peanut Flour Sauce on top of them, because honestly it makes it all better 
When something looks messy, hey, just throw peanut flour sauce on it! All better for sure , haha!
I am full for sure too , was really good and filling! Coconut Flour has high fiber, so Im sure that is the reason
I wanted to talk about your views on ‘ Fueling after a Workout’
Experts say you have a 30 minute window to fuel your muscles after a workout, no matter if cardio or weight training
They say it should be a combo of fast digesting carbs and protein, and to limit healthy fat intake with it, because it can slow down absorption of nutrients your body is getting , they say this should be more of a snack type meal, and then 2 hours later your second meal should come, same combo as well, fast digesting carbs and protein
After your second meal, the third meal should come 4 hours later and this is when you can add healthy fats into the meal, here are examples
After Cardio-
* 1 cup high fiber cereal , 2/3 cup nonfat milk, and 1 cup of berries
* 1 scrambled egg wrap in a whole wheat tortilla, salsa, and guacamole
After Heavy Weightlifting Workout-
* 1 cup nonfat cottage cheese and 1 cup berries
* A protein shake
What are your views on this, do you follow a specific eating agenda after you workout?
For me, I do always fuel my body after a workout, Im usually starving so its a no brainer my body is saying, fuel me! If it comes an hour after my workout that I eat, I don’t freak out, I just make sure to eat, and I usually eat 3 meals a day with 2 snacks in between, that is my schedule on most days
*article from Oxygen magazine
Have a great day loves!
{ Diva Jam of the Day }
{ 38 comments… read them below or add one }
Ahahaha g-frand you were not kidding about dem pink pancakes!! Not gonna lie I kiiiinda want them. EVERYTHING is better with peanut flour
For post workout, I have a smoothie with a 4:1 ratio carbs to protein, so about 2 cups of fruit with 2 tbsp. Protein powder, and then an hour later I have the high protein meal. After that, another 4 hours I have a “normal” meal.
Sadly – I don’t think I pay enough attention to exactly WHAT I refuel with as far as the ratios of carbs, proteins, and fats, etc. I just am sure that I DO refuel. Proper refueling is something that I am going to start concentrating more on because it is extremely important.
Those pancakes still look good! I always eat after a workout, whether that be a snack or meal…but I don’t worry about how long afterward it is. I do what feels best for me
Love the pink pancakes! Oh, and of course I love your nails! That is such a pretty color!
thanks Hope!!!! : )
I have the same problem when using coconut flour in pancakes… they always turn out to be a goopy mess lol. Ahh well, as long as it’s delicious, that’s all that counts right?
I always make sure to refuel after a workout, but I’m not too crazy obsessive about getting in perfect ratios. I usually have a smoothie with protein powder and fruit shortly after my workouts, and then a real meal a little while after that. It all just really depends how hungry I am 
Yes they always do!! As long as the taste is there ; ) correct! xoxo <3
OMG. I LOVE LOVE LOVE LOVE LOVE – DEV. She is amazing. I have PR’d on many 5K’s listening to her ‘Top of the World’. She has a great style. I can’t wait to see all the new stuff she is coming up with!
I LOVE how much u LOVE her! Ha! Me too!!!!!!!!! She rocks!!!
Meet you in LA for french toast? Beautiful polish!
Yes , please do!
Love the pink pancakes and nails! I’ve never put raspberries in my pancakes. I usually go with blueberries!
Blueberries are actually one of my favorite kinds of pancakes ; )
I always need to refuel pretty quickly! I run before dinner so that’s perfect timing and having strength I have a snack like cereal, yoghurt, fruit, almond butter etc.
Me too, I usually workout 2 hours after breakfast, sometimes have a small snack b4 if Im hungry, if not, I just eat lunch right after my workout!
Yum ,what is the recipe for the protein ice cream? It looks great. I try and fuel after workouts, like yourself I’m super starving and need to eat. I’m going to start Turbofire workouts next week so I’m excited to start them. I’m on week 8 of Peakfit workouts, I enjoyed them and found them effective http://www.peakfitchallenge.com
Yep the Clif bars are tasty, I ordered the chocolate builders bar one, hope it arrives tomorrow, I don’t think the box of the bars will last long with me around x
Hey love!
I use casein protein powder chocolate flavor, ice, 1 cup almond milk, and a pinch of xanathan gum! You can use whatever protein powder you want though!!
I need to know…how many bottles of Essie polish do you have? I think the company should send you ones for free with all of the great plugs you give them!
Hope you’re having a great day!
Hmmmmmmm 25, thats not too much! I should work for them ; ) ha!
Those pink pancakes are awesome, lol! Sometimes the messy meals taste the best!
I generally eat breakfast (brown rice cereal, almond milk, fruit) after morning workouts. And now I love adding sunwarrior chocolate protein frosting to my cereal thanks to you — yum!!
I love that you love sunwarrior now! The BEST!!
I’ve had Dancing in the Dark stuck in my head the last week! Loveee Dev! Have you heard “Fireball”?
I usually post-workout fuel with lowfat greek yoghurt and some peaches/other fruits…I remember reading about how it’s good to have the carb/fat/protein combo
Yes I have! I love Dev! She is supposed to be having a baby any day now, I didn’t even know she was pregnant!
Since I workout first thing in the morning, my post-workout fuel is always breakfast. No matter what/how much I eat though I become ravenous 2 hours later. I always make sure to plan for this and bring a substantial snack to work.
Snacks are always good to have on hand!
That’s interesting info. I usually just eat something like a smoothie or a banana, sometimes a bowl of cereal?
I never have luck with coconut flour when I cook with it. It absorbs liquid like a sponge and just changes the entire texture of a recipe. Gah! But I love the nutritional stats and the way it tastes. I’ll just keep trying!
Love the pink pancakes.
Hey Katie! What is your recipe for that protein ice-cream–it looks sooo good!!
I used casein chocolate protein powder, ice, 1 cup almond milk, pinch of xanathan gum , and blend!!!!!! : )
I really love those pink pancakes!
Im not too good at fueling myself after workouts, but I am working on it, because I believe it is so important! Im not sure if Ill ever stress out about getting in a snack as soon as 30 minuts after. But at least having a meal when I get home. Today after my run+body pump, I had a salad with bulgur wheat and veggiesl Tasted wonderful, and felt like a perfect meal after a good workout!
Yes, I always have a meal after I workout too, but if its not exactly in the 30 minute window, Im ok, lol!
What a colorful creation! I love the bright pink nail polish as well! Love that color!
Its a great color!!!
Wow! That restaurant sounds yummy! I will have to check that show out next week! I refuel after workouts but it is usually just my breakfast. Usually I have overnight oats, peanut butter toast, or a yogurt bowl.
I always love a pink filled post
Love the pink pancakes, they are too cute. I’m not too strict with an eating schedule as long as I get in some kind of protein after weight training 
Yum! How do you make your protein ice cream?
I’m training for a competition, so I trust my trainer’s advice with my life. He has me drinking a whey protein shake mixed with 40 grams of oats immediately following my workout (weights only). Half an hour later I have a meal of chicken, vegies and rice. It was hard to eat all that food at first (especially considering I have a big preworkout meal too) but I’m getting used to it!
I use casein protein powder ( ON Chocolate Supreme ) Ice, ALmond milk, and a pinch of xanathan gum!
Im glad you trainer was great , its always good to have a trainer who knows what they are doing!
I just wanted to tell you that I read your blog everyday and absolutely love it! I especially love this post because I am always looking for something different to have post-workout. Beautiful wedding pictures btw!
Hi fellow diva! Love it! Thank you so much for taking the time to comment and say those sweet words!!!! I am so glad you love the blog, I hope you continue to read!! xoxo