Treat Yo'Self- Recovery Protein Pancakes

I woke up Monday morning with a thirst I couldn't seem to quench. I was hungry, but for what? I wanted something filling, and fulfilling. Sunday I spent most of my day running in the San Gabriel Mountains with friends, 22 miles with over 6 thousand in vertical feet gained. We were determined to enjoy the last of the dry weather as there was a huge storm approaching, hopefully bringing the dry California mountains some snow at last. 

Back to food, what my life revolves around. I had struggled to prepare anything for dinner the night before due to lack of groceries and this morning I found myself on the same struggle train. The only thing I had all the ingredients for was, coincidentally enough, what my body was pulling for- PANCAKES. Normally I don't keep any sweets or treats in my apartment- because Sawna likes to snack hard. With pancakes I like to see it as fueling my body for recovery. You can adjust them to your taste buds but for the most part it's my healthy version of my childhood favorite breakfast!



  • 1 cup oats 
  • 1/4 cup protein powder (I use vega sports vanilla)
  • 1 tbsp baking poweder
  • 1/2 tsp sea salt
  • tsp of ground flax
  • heaping of chia seed
  • heaping of hemp seed
  • 1 flax egg (1 tsp of flax meal + 2.5 tsp of water mixed alone and left for a few min)
  • 1 cup water + more as needed (or almond milk)


  • Blueberries/Bananas 
  • Pecan butter/Almond butter/Peanut butter


  1. Mix the dry ingredients together in a bowl.
  2. Slowly mix water into the dry ingredients. Add flax egg last. 
  3. Place pan on burner(on high- I find that it cooks fully and doesn't break when the temperature is closer to high) with a little bit of coconut oil/your choice of cooking oil. 
  4. When mixture is poured onto plan, disperse evenly and add blueberries/sliced bananas. Wait until bubbles appear in the center of each pancake and when you think its ready- give it a good 30 seconds longer. FLip and cook for a few more minutes. 
  5. Add your favorite nut butter on top and if you're feeling extra frisky- add some syrup. I use organic maple syrup from thrive market. 
  6. It makes about 6 pancakes. Serves 2 or one hungry Sawna.


  1. These are oat pancakes so they tend to be on the heavier side- to make them thinner and a bit more fluffy you can use Gluten Free flour. I've used the one from Trader Joes and it definitely fluffier and less heavy. 
  2. When pouring the water, it's not supposed to be runny. The mixture should stay a bit thick but not cookie batter thick. The more liquid you had- the more likely it will break when you flip it. -----> learned form experience. 
  3. Normally I use just pecan butter on my pancakes but I had just received a new container of maple syrup and was feeling extra sweet... either way they will fill you up!



Avalon 50 mile Recap Catalina Island


Maybe it's just me very disappointed that it's taken me nearly a month to write this.
Here I am, right now, sitting and prepared.
That's what counts right?

I think back on Avalon 50 mile benefit run, and there's this overwhelming sense of happiness.
And hatred- but that has nothing to do with the race itself but my body.

It seemed as though everything was too good. Going too well. Lets start at the beginning.

I knew two people running the race and both started earlier. Standing at the starting line with my dad was fantastic.
In the midst of a race, we are sharing stories with other runners and feeling quite comfortable rather than nervous.
I, ofcourse, rocked my TNT head wrap (what the heck are those called?) and ULTRA team arm sleeves.
The gear striked up conversation with a fellow runner and we ended up having a ton of mutual friends.
What a great way to start a race.
That's not even the best part!

During Leona Divide 50 miler, I went out too fast and that resulted in extreme amounts of pain later in the race.
This time, I ensured that I kept a slow and steady pace- with the ultimate goal of being able to run most of the race and not overwhelm my body.
Considering the race began at 5am, it was pitch black.
The trails where lit by the breath and headlamps of other runners, what a view!
I ended up finally turning mine on around mile 4 and it resulted in a conversation started with a man running next to me.

We chatted for another three miles. Three miles is a pretty significant number to run and talk to a complete stranger.
We got to know eachother.
He was my highschool substitute teacher.
Who could forget a name like Mr. Rogers!
What a small world!

I met quite a few runners, chatted and then departed.
That's how it went.

Plain and simple.
Up until mile 42.

Once my feet hit a downhill pavement, my right knee did not agree with the pounding.
In retrospect- I took that section far too hard.

The next 8 miles were difficult to say the least.
Attempting to stay positive, hydrated and moving... forward.

The last few miles were a bit of a struggle. At that point I told myself to man up and keep going.
Run hop Run hop Run hop

I look back and ask myself- Was it worth it?

I haven't ran since that day, because of what took place.
I have no regrets.

Everyday my knee gets stronger and hurts less! I have a physical therapy apt. tomorrow and look forward to hearing positive results!

Till next time,
Peace, love and happiness!

*Move, nourish, believe...daily*

Learning how to not fall off a bike.

I learned how to ride a bike, I believe, like most kids do.
I don't recollect riding with training wheels, but really- that was a long time ago.
What I do remember is learning how to brake on my big girl two wheeled bike.
My dad would stand on the sidewalk a mere few feet away from me and I would crash into him each and every time.
Well, I guess not every time since I did eventually learn how to properly ride a bike- so I thought.

Fast forward to now.
My face is on the ground, the cement to be exact.
I don't remember how my face arrived here, it is a familiar place I have visited before however the events leading up to it I could not recall.
My head hurts, and yet I'm wearing a helmet.
I turn my face to the right and I see Bob running toward me with his bike in hand.


It's all that is swimming in my head. Is it ok? Did it get hurt? Do I need to get it fixed?
All questions I should be asking myself yet my bikes health is all I care for.

"Take it easy" I hear from voices I do not recognize.
I turn on my back and realize two unknown cyclist where at my side helping me up.

My hip.
I see my shirt had risen up and there is a gash across my hip bone.
My elbow.
Two strips of red raw skin were across my forearm.
My knee.
Its red, not bleeding but raw as well.

I look over to Bob. My new cycling friend I had met a mere three days prior to this accident.

He hands me his water bottle
"For the blood on your face" is all he said. But it was his facial expression that made me think... I really screwed myself up this time. I had never scratched up my face before.

(^^^this was only part of it )

I feel ok. I tell myself.
It's going to be ok- I reiterate.

Bob is talking. But the only thing I catch is something about going back and "did you want to continue?".
my response...
"Heck yeah... lets keep going!".

Was it the safe choice?
I don't know
Was it the sane choice?
I doubt it.

Eating cement three miles into your ride isn't the ideal way to end a training ride.
So... I kept going.


The choice I made, in my mind, was the right one.
Accidents happen, its a fact. You do your best to prevent them yet they occur when you least expect it. It is how you respond, how you react that will further your training or regress it.

When running in the mountains, there are uncertainties that can put you in peril. You may step on a rock incorrectly or slip on the extremely narrow path of sand, you may be have rolled your ankle or cut up your knee.
But rarely do you stop.
You have trained yourself to walk things off and to keep going.

When I was continuing with my bike ride I thought of how much I wanted to go home.
I thought of how much I wanted to complain.
I thought about how much I wanted to just not.
Not cycle.
Not run.
Not swim.
Not exercise.
Not get hurt.
Not put myself in danger.

Then we stopped.

We were at mile 21.
"Should we head back?" Bob asks.
"Or we can do an intense four mile climb past Westridge- up Madeville Canyon".
50 miles altogether? Didn't really expect to go that long.

My not wanting to continue, my not wanting to exercise, my not wanting to put myself in danger- just flew out the window.

"It's up to you" he continues.

I cleared my head of all the negativity. It just isn't me.

And we continued.
He wasn't joking. Intense incline.
And I held onto my handle bars for dear life.

The best part of running in the mountains, cycling on the road- is the risk involved.
Overcoming those obstacles and gaining strength and experience each time is what makes me coming back for more.

It's training for life.

PostScript: It's been a few months, I know. I have been up to things, I promise. I have lacked the patience to sit and write my experiences but ALAS! I do have things to say but that's for another time!

Till next time,
Peace, love and happiness