4th of July weekend is here… An entire weekend to celebrate “America the Beautiful” and the freedom we have. Happy early Birthday, America. What are you going to do to celebrate America? I wanted to do something outdoors today, so I went trail running. I’m 2 for 2, guys. Except today was waaayyyy harder than last Sunday. I’d almost venture to say that it wasn’t the best “active recovery” exercise. I’m tired. Dan didn’t go. He said running up a mountain didn’t sound appealing. And honestly, there’s something freeing to me in just going by myself. Big thanks to my man for letting me go alone. This is a big deal. I went to Table Rock and ran up to (or tried to run up to) Pinnacle Mountain. I dunno what my deal was, but it was a strruuugggllee. I didn’t bring any water (mistake #1) because I didn’t want to carry it, and I didn’t want a backpack to weigh me down. I thought the hike would be 7 miles total, so 3.5 up and 3.5 down, but the entire thing ended up being over 9. People genuinely were concerned for me. I was drenched in sweat from running, and deep down inside, I was so thirsty. I just didn’t think about it too much. People probably wondered who the weird girl in the USA sports bra was running through the woods, jumping over rocks. But it was fun and challenging. Honestly, I was mostly excited about driving there and listening to some good American classics – like Bruce Springsteen, and The Eagles, anddddd… Toby Keith. I love listening to Toby Keith around this time of year. It makes me even prouder to be an American. So, today I’m thankful for the freedom to get in my car and drive myself a little over an hour away from my house, to see some beautiful sights. I’m thankful that I’m able to to physically move- especially running and jumping over rocks, while climbing a mountain, while so many people around the world can’t do that. America is a beautiful place. Ger out there and see it.

 sports bra from Born Primitive Use code ASTALL10 at checkout for 15% off.

sports bra from Born Primitive Use code ASTALL10 at checkout for 15% off.

 I actually didn't mean to take this picture. I was trying to make the self timer work and I hadn't turned around yet, and I ended up liking it. 

I actually didn’t mean to take this picture. I was trying to make the self timer work and I hadn’t turned around yet, and I ended up liking it. 



Anyway, it was a great day. I’m proud to be an American. Freedom should be celebrated and not taken for granted all year long, but this weekend is special. Hope you do something fun tomorrow. You should totally try to get a workout in too. AND…you should make these pancakes!! It was a total experiment, but they ended up being so good. Our house smelled magical this morning. If you want to impress your family (and yourself) tomorrow morning, you should make them. 


Happy Birthday America Pancakes


Makes 3-4 servings (7 medium-large, fluffy pancakes)

Prep time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes


Ingredients – (for pancakes): 

  • 4 eggs – whisked.

  • 1/2 cup whole milk (Don’t be intimidated by whole milk. But if you can’t have milk, or if you’re doing the whole paleo thing, do 1/2 cup almond milk or 1/2 cup coconut milk).

  • 1-1/2 tbsp honey

  • 1 tsp pure vanilla extract

  • 3/4 cup almond flour

  • 1/2 cup oats

  • cinnamon – not sure how much I put in there… but let’s go with 1 tsp

  • 1 tsp baking soda

  • 1/2 tsp salt

  • coconut oil spray (for pan)

Ingredients – (for topping)

  • sliced strawberries – you choose amount, but these go a long way.

  • blueberries – you choose amount, but these go a long way. 

  • butter -make sure it’s good butter and not crap. We use kerry gold. (about 1 tsp/ pancake) – optional, but try a little bit

  • Maple Syrup – we topped our’s off with just a little bit, and I’m not mad about it. 


  • Whisk eggs, milk, honey, and vanilla together in medium bowl. 

  • Add remaining pancake ingredients (almond flour, oats, baking soda, salt) to bowl. Continue whisking until all ingredients are mixed together.

  • Spray coconut oil (or you can just grease it) over griddle, or in my case, a small pan. 

  • With a large spoon, scoop out a generous amount (about 2 inches in diameter) of pancake batter onto griddle or pan. 

  • Flip pancake once you see little bubbles pop up. Give it about 3 minutes. DON’T FLIP THOSE PANCAKES TOO EARLY. YOU’LL REGRET IT. 

  • Let pancake cook on other side for about 2-3 minutes.  

  • Continue for each pancake. Ideally, you should get 6-7 pretty decent sized pancakes. 

  • While pancakes are cooking, wash fruit, set out, and slice strawberries. 

  • Serve pancakes topped with sliced strawberries and blueberries to make them look patriotic. 

Notes: Serve with bacon or sausage. While these ingredients are great alternatives to your typical pancake ingredients, still remember to go easy on them. Fruit + almond flour + oats = a lot of carbs, but remember you’re still getting some protein from the eggs and milk, and fat from the oil and butter, if you choose to top your’s off with a little. But who am I kidding? It’s 4th of July. Celebrate Freedom, and eat as many as you want. 

My take on milk – Honestly, if I were to drink a whole glass of milk (whether whole, 2%, skim, fat free… whatever), it wouldn’t sit well with me. When I eat ice cream, it hurts my stomach. Honestly, I think milk isn’t the best thing for adults to drink – as in a whole glass of milk. BUT, if there is a recipe that has a little bit of milk in it, I’m good with it. It’s just about what works for you. I’m just throwing that out there. The more I read and learn about fat, the more willing I’d be to choose whole, natural milk over fat free or 2%). 3 years ago, I would have been terrified of real butter or milk, but now, if I’m going to add butter or milk to a recipe, I make sure it’s the real deal. Read your labels. Fat isn’t a bad thing. That’s all. Enjoy!