Combine all dry ingredients in a bowl and mix well. Combine the liquid ingredients and mix in a separate bowl and mix well. Combine all ingredients in one bowl until smooth and bubbly:-)
Cook on griddle with a little coconut oil.
Serve with Greek yoghurt and berries.

Coconut flour has the highest content of dietary fiber of any flours, great for the digestive tract.
In Chinese medicine this flour is recognized as strengthening for the body.

Quinoa flour is rich in protein and minerals, actually a seed not a grain, though often catagorized as a grain. It has the highest protein content of all grains and more calcium than milk.
In Chinese medicine it is strengthening to the kidneys and pericardium. (A membrane that covers the heart).
Cocoa powder delivers antioxidant power and is a rich source of magnesium and copper.

The Intervertebral disks sit in between your vertebrae. They are flat and round, and about a half inch thick. The Intervertebral disks are made up of two components, the Nucleus pulposus, which is jelly-like substance and makes up the center of the disk. This jelly is partly made of water and gives the disk flexibility and strength. These Intervertebral discs will benefit from good hydration. The Annulus fibrosus is the flexible outer ring of the disk, which is made up of several layers, similar to elastic bands. When you are standing or moving, weight is put onto the nucleus and in response, the nucleus expands. The annulus holds the nucleus in place. This allows movement to take place, yet maintains the strength of the spine. So in effect, disks act as the shock absorbers for the spine. Many nerve endings supply the annulus so an injured annulus can cause pain. Improve hydration by sipping water throughout the day, especially during and after exercise.
The pain from injury or degeneration can be adequately controlled (although it will most likely not go away completely) but the most important thing that you can do is stay active. Exercise not only preserves functionality, but it is also the single best way of healing the back. The invertebral discs will benefit from oxygenation. Exercise increases the flow of blood and oxygen, and other nutrients to the back and discs, thereby keeping them hydrated and as pliable as possible. If stress fractures weaken the bones so much that they are unable to maintain their proper position, the vertebra can start to shift out of place. This condition is called spondylolisthesis. If too much slippage occurs, the bones may begin to press on nerves.
Pain usually spreads across the lower back and may feel like a muscle strain.
Spondylolisthesis can cause spasms that stiffen the back and tighten the hamstring muscles, resulting in changes to posture and gait. If the slippage is significant, and begins to compress the nerves there is narrowing of the spinal canal.
Stretching and strengthening exercises for the back and abdominal muscles can be effective and helpful.
Exercise can also improve one’s sense of well-being by promoting the release of endorphins, a natural pain-reliever and stress reducer. Alternating 30 minutes of strengthening exercises with low-impact exercise like walking, biking or swimming every other day can maintain flexibility and mobility. Doing five minutes of stretches (e.g. hamstring stretches) first thing in the morning and the last thing before bed will also significantly increase mobility. Correct posture and use low back support when necessary. Degenerated discs are frequently more painful when an individual is sitting, especially if he or she is slumped forward putting more pressure on the lower back. Change position often to relieve stress and increase blood flow. Just standing and walking 10 paces every 20 or 30 minutes is enough to prevent low back stiffness from setting in. When lifting heavier objects leaning over from the waist should be avoided. And also sleeping on a comfortable, supportive mattress can make the difference.

Take care of you. Stay Strong!

Lisa Buohler. Runner/Duathlete.

CFT, SPN, RRCA & USATF Certified Run coach.

The injured athlete.
Don’t be surprised at the overwhelming highs and lows of going through an injury.
Depression is a common mental disorder, which affects up to 25% of female athletes and 12% of male athletes. Many athletes will experience a loss of interest or pleasure, feelings of guilt or low self-worth, low energy, poor concentration and irritability. Unfortunately, athletes who experience the symptoms of depression are reluctant to seek help, due to the perception that depression carries a cloak of shame. Athletes are taught to be tough and by admitting to a psychological or emotional problem, an individual’s confidence may be further threatened.
Factors such as the magnitude of the injury, the success of the rehabilitation program, the athlete’s personality, and level of competition have an impact on the athlete’s responses. Depression fills a void when the sport isn’t possible.
Athletes Sidelined by Injury Must Cope With Sense of Loss. A suddenly sidelined athlete doesn’t have to be competing on the world stage to feel depressed. Even injured weekend athletes are susceptible to depression, anxiety and other psychological symptoms, including nightmares, flashbacks to the accident, moodiness, irritability, fatigue, insomnia, weight gain and low self-esteem.
Initially, athletes can feel a deep sense of loss or a void in their lives. They lose not only the actual physical activity, but also the gratification they get from competing and the social aspects of the sport. They may also lose that feeling of invulnerability and absolute trust in their bodies.
With time away from their sport, athletes also lose a piece of identity, especially if they earned recognition for their athleticism. If all the sudden you can’t be an athlete, it sends you into a bit of an existential crisis in terms of, `who am I, and what am I doing here?
Moody and depressed, some injured athletes are often left to brood by themselves. Athletes complain that their friends and family members are not always sympathetic, or understanding.
“If you’re a non-athlete, it’s hard to understand the importance a sport can play in someone’s life”
It is so very important to try to make small goals for your self and stay as positive as you possibly can. Try to convince yourself that you know you will return in time, in some way or another, patience and self confidence can be challenging at times…. but these are your best tools for recovery. Your mind is very powerful…don’t underestimate it:-)
Stay determined and have trust in your body. Our bodies can do amazing things when we put our minds to it:-)