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3 Ways to Make Protein Pancakes

By
Hayli Negrete
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Picture this: It’s December 31, 11:50 p.m., when you suddenly realize that maybe you should succumb to society’s tradition of making a New Year’s resolution. It can’t be that hard to cut out the nightly Whataburger visits or to stop telling yourself that, “a 10 piece chicken nugget from McDonald’s for breakfast never hurt anyone.” So when midnight hits, you make your New Year’s resolution to take better care of yourself and make healthier choices.

Fast forward to March 2020, the salad, grilled chicken, and all the carrots that you pretend are just bland Mozzarella sticks from Sonic are just not cutting it anymore. You’re tired, you’re hungry, and you are so ready to set aside the eggs you eat for breakfast everyday, grab a large pizza and stress eat the whole thing by yourself before 11:00 a.m.

I’ve been there, done that, bought the t-shirt. What do you do when you just want to give up? Well, the answer you probably want to hear is, “Just eat all the carbs, life is meaningless anyway.” 

I’m sorry to tell you that is not the answer I’m here to give, I’m here to tell you that you just need to shake things up a little bit and realize that you have more options than you know. In order to fix something and make it better, you start at the root of the issue. In this case, the root of the issue is….breakfast. The most important meal of the day. The thing that either makes or breaks your morning. If you start the day out with a bad attitude and a stale red velvet cupcake from your friend’s birthday last week, the rest of your day (and your healthy way of eating) will be ruined. 

So let’s start with breakfast…. What does one do to make a healthy breakfast a little less mundane? My answer to that is the three P’s: Protein, Pancakes, and Parks and Recreation (the satirical sitcom, not your city’s recreational resource). 

For the sake of this recipe, we’ll disregard the Parks and Recreation recommendation. Although, if you want to start your morning with a good attitude, I do suggest you watch this show while you make your breakfast that combines the other two P’s together.

Let’s begin that process:

WARNING: If you do not like bananas, egg whites, protein powder, or flaxseed meal you are probably not going to enjoy these particular recipes. In that case, I still recommend you start your day with Parks and Recreation.

Also, I know you feel like you’re an adult who doesn’t need to be told this, but I’m required to tell you that for all three of these delicious recipes, you’ll need to blend all of the ingredients together until you feel like you have the texture you prefer. You will also want to heat up a griddle to 300°F, without the griddle you may find it a little difficult to make the pancakes. Pour 1/4 cup of the batter on the griddle and cook for five minutes on each side. 

  1. Extra Light Protein Pancakes: These pancakes are super simple to make and even easier to eat! (2 medium pancakes)
  • First of all, you’ll need a banana. (Don’t say I didn’t warn you!)
  • Next, you want to use ½ cup of egg whites. 

  • 1 scoop of protein powder

                          

AND…You guessed it!

  • 1 tablespoon of flaxseed meal 
  • If you would like to use any kind of topping, here is where you add whatever you may like. I won’t tell you what to do, I’m sure you’re an independent person who doesn’t need to be told what topping to use on your pancakes!

2. Oatmeal Pancakes: These pancakes are my personal favorite! (4 medium pancakes)

  • Once again, you’ll need one banana (I bet you’re catching on now).

  • ½ cup of egg whites

  • 2 teaspoons of baking powder (not to be confused with the protein powder, watch yourself. I made that mistake once).

  • 1 egg

  • A cup of rolled oats

  • A pinch of salt… A PINCH, not a dash, I made that mistake once, too. 

  • 1 tablespoon of flaxseed meal

  • 1 scoop of protein powder

  • And finally, a dash of cinnamon. Not to be confused with a pinch. We talked about this earlier, PAY ATTENTION.

3. Sweet Potato Protein Pancakes (4 medium pancakes)

SPOILER ALERT: You’ll need a banana (JUST KIDDING)!
But you do need 1 large sweet potato

  • 1 cup of egg whites
  • Grab that flaxseed meal again! This time you’ll need ¼ of a cup.

  • ¼ cup of protein powder (preferably vanilla…or whatever you like, it’s up to you! #independence)

  • ½ teaspoon of baking powder

  • ½ teaspoon of ground cinnamon

  • And ½ teaspoons of pure vanilla extract (We’re adding a little flare to this recipe)!

Like I said earlier, mix all of the ingredients together, spray your griddle with cooking grease, TURN ON the griddle, and start preparing those perfect, protein pancakes (say that three times fast).

Don’t forget to be your own individual person and add the topping you want! Do not let anyone sway your decision and embrace your newfound independence…and most of all, ENJOY THE PANCAKES!

SFA to extend Spring Break, prepares to move online

By
Aaron Ferguson
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Photo Credit: Aaron Ferguson

Stephen F. Austin State University’s Spring Break will be extended by two days to provide time for SFA faculty members to move classes to an online or other distance-education format, until at least April 6.

Classes were scheduled to resume on March 16, but instead will be resuming on March 18 in an online or other distance-education format.  Faculty are being asked to utilize March 16 and 17 to prepare for this transition.  SFA staff members are expected to report for work as scheduled, and updates regarding campus operations will be announced via the university’s website at www.sfasu.edu/Covid19.

“Given the ongoing global concerns around coronavirus pandemic, we want to do our part to keep our entire campus community safe and to contribute to the management of this growing public health crisis,” said Dr. Scott Gordon, SFA president.

Face-to-face classes may resume on April 6, and the university’s Easter holidays, previously scheduled for April 9, 10 and 13, will not be observed so that lost class time can be recovered.

“We will closely monitor this dynamic situation and, if necessary, could possibly extend the date for resuming in-person classes,” Gordon said. “Students will receive information from their respective colleges and faculty with details regarding how course work will be conducted.”

All on-campus events scheduled through April 5 will be canceled or postponed, and event planners will be contacted by the Baker Pattillo Student Center beginning Monday, March 16. All university-sponsored student and employee travel, both international and domestic, scheduled for March 16 through April 1 will be canceled unless approved by senior university administrators.

Showcase Saturday, SFA’s open house event for prospective students, scheduled for March 28, also will be rescheduled.

To accommodate students whose presence on campus is necessary, limited food service operations will be provided in the East College Dining Hall beginning Sunday, March 15.

Students who live on campus and need to retrieve personal belongings may do so on Sunday, March 15, from noon until 9 p.m. or Monday, March 16, through Friday, March 20, between 8 a.m. and 5 p.m.

Although there are no confirmed cases on SFA’s campus, several cases have been confirmed in Texas.

“Any student or employee who is ill or who believes they may have been exposed to coronavirus cannot return to campus and should follow CDC guidelines for self-isolation,” Gordon said. “If any student or employee is diagnosed with COVID-19, we ask that they notify the university at www.sfasu.edu/COVIDabsence.”

Although the university’s plans are evolving, May commencement exercises are expected to continue as scheduled.

“We will be updating information on the SFA website, but we ask for patience as we seek to make the best decisions possible,” Gordon said. “Our primary guiding priorities are the wellbeing of the SFA community and allowing our students to complete all course requirements for the spring semester. Every decision is made with these priorities in mind. “

Garcia’s Grand Slam Highlights Win over Texas Southern

By
Aaron Ferguson
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HOUSTON, Texas — Freshman Gaby Garcia clubbed a seventh-inning grand slam to break open a tight game, and the SFA Ladyjacks put up nine runs en route to a 9-3 win over Texas Southern on Tuesday.

Sophomore Kassidy Wilbur (7-2) got the win for SFA (19-4). The right-hander went seven innings, giving up three runs, two earned, on three hits, allowing four walks and striking out seven.

Garcia led the way offensively for the Ladyjacks, going 1-for-4 in the ballgame with a home run and four RBIs. Freshman Shaylon Govan put together a standout performance at the plate as well, going 1-for-2 with a double, two walks and an RBI. Sophomore Alex Hedspeth also chipped in, going 1-for-2 for SFA with a double and two RBIs.

GAME SUMMARY

The Ladyjacks got on the scoreboard first, starting in the third inning. SFA scored three runs in the frame, highlighted by a two-RBI double from Hedspeth.

The Lady Tigers then tied the ballgame at three before the Ladyjacks came back to re-claim their advantage in the fifth inning. SFA scored once on an RBI single off the bat of sophomore Savannah Parker, which brought the score to 4-3 in favor of the Ladyjacks.

SFA kept Texas Southern without a run before building their lead to 9-3 in the seventh inning. The Ladyjacks bats heated up in the inning, scoring five runs, including a grand slam off the bat of Garcia. The score remained 9-3 for the rest of the game, as SFA coasted to the win.

GAME NOTES
» Wilbur struck out seven Lady Tigers hitters.
» Garcia drove in four runs for SFA.
» SFA pushed across five runs total in the seventh inning. 
» The Ladyjacks out-hit the Lady Tigers at a 6-3 clip.
» Hedspeth stole three bases in Tuesday’s game.
» SFA went 5-for-14 (.357) with runners in scoring position.
» SFA pitchers faced 28 Texas Southern hitters in the game, allowing four ground balls and nine fly balls while striking out seven.
» Garcia led the Ladyjacks at the plate, going 1-for-4 with a home run and four RBIs.

The Ladyjacks are back in action this weekend in Nacogdoches, as they face UIW in their home opener. 

HUTCH BOUND! Roadrunners Earn First National Tournament Berth Since 1998, Pull First-Round Match with No. 13 Western Wyoming

By
Gary Stallard
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Photo Credit: Gary Stallard

Not since 1998 has an Angelina College men’s basketball team enjoyed the experience of cutting down the nets after a tournament championship.

The wait is over.

Roadrunners celebrate their first acceptance into the JUCO tournament in 22 years.

The Roadrunners opened up a wide lead early and held on late to beat Blinn 87-73 in the Region XIV Conference Tournament championship game Saturday in Shreveport.

 Although just in his second year as head coach of the Roadrunners, Nick Wade acknowledged the experience is every basketball coach’s dream

“You just can’t describe this,” an emotional Wade said afterward. “Never in my wildest dreams as a coach did I think this would happen. You see it happen to others, but you know it’s just incredibly hard to do.

“I give all the credit to my staff and to our guys. They just fought every single day all season long. We lost our first five games, and the guys didn’t fold on me. They just knew we were part of something bigger.”

AC exploded from the opening tip, building a 50-19 lead in the first half and appearing on the way to a laugher. The Roadrunner defense held Blinn to 14 percent shooting over those first 20 minutes.

But the Bucs weren’t finished, chipping away until the ‘Runner lead dwindled to fewer than 10 points

Free throws and a patient offensive approach helped the Roadrunners to the big celebration at the end.

Travis Henson earned tournament MVP honors and scored 13 points. Christyon Eugene and Gwarren Douglas – also named to the All-Tournament team – led the way with 16 points.

In the earlier game, the Lady Roadrunners lost in their bid to make it consecutive tournament championships, falling to No. 1 Trinity Valley Community College 70-57. Tyeisha Smith and Lovietta Walker were named to the All-Tournament team.

The NJCAA National Tournament tips off in Hutchinson, Kansas on March 16.

Roadrunners Learn of Tournament Draw Monday, Will Face No. 13 Western Wyoming in First Round

The National Junior College Athletic Association (NJCAA) on Monday held its annual selection show for the upcoming Division I men’s basketball national tournament, and the Angelina College Roadrunners gathered together on the AC campus to hear their names called.

They didn’t have to wait long. The Roadrunners, entered as the 20th seed among 24 teams competing, will face No. 13 seed Western Wyoming Community College at 6:30 p.m. on Monday, March 16 in Hutchinson, Kansas.

WWCC’s Mustangs, from the NJCAA’s Region IX, went 30-4 on the season and finished as the Northwest Plains champions. The team averaged 88.5 points per game, which ranked 37th out of the 204 Division I teams. The Mustangs ranked 30th nationally in rebounds with 43 per game.

The Roadrunners (23-9) are making their first trip to “Hutch” since the 1998 team under then-head coach Guy Davis. This year’s version entered the season ranked 1st in the South Zone’s pre-season coaches’ poll, and despite dropping five of their first six games to open the season managed to put together a dream season, rolling all the way through the recent Region XIV Conference Championship tournament and cutting down the nets this past Saturday.

The ‘Runners averaged 82 points and 34.1 rebounds per game – and strung together a 12-game winning streak – in one of the most brutal conferences in the nation. The team hit 36.8 percent of its three-point attempts and shot more than 70 percent from the free-throw line as a unit. Even better, AC allowed just 72 points per game over the season.

The winner of Monday’s game will move on to face No. 4 seed Salt Lake City at 12 p.m. on Wednesday, March 18.

All national tournament games will be live streamed on njcaatv.com.

Meet Huntington’s Caley Choate and her Steer Show Feature, Buddy!

By
Cary Sims
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Huntington Senior Caley Choate with ‘Buddy’, her Charolais cross steer that she’ll exhibit at the Angelina County Youth Fair.

Tonight at the Angelina County Fair will be hosting their market steer show.  Caley Choate, a Senior at Huntington High, has been showing steers since her freshman year of high school.

Caley has been a member of the Huntington All-Around 4-H for eight years and will show a Charolais cross steer, named Buddy. Through the years, Caley has shown heifers, steers, swine, poultry, mechanics, and participated in the food show at the Angelina County Fair.

She says, “I have found my passion in 4-H and that is leadership.” In her eight years, she has held the offices of club secretary, club president, county council delegate, youth board member, and she has served as a County Fair Ambassador for three years. Through these local leadership roles, she has led school tours at fair and helped at the Angelina County 4-H camp.

But her biggest accomplishment is being selected as a Texas State Livestock ambassador. “I learned so much through this training at Texas A&M.” She says, “Through this program, I got the opportunity to help with an educational booth at the State Fair of Texas, and also at the Houston Livestock Show and Rodeo.”  

Caley’s says, “Since I was in the sixth grade my favorite week had been ‘Fair Week’. I have made lifelong friends and met really great people through the Fair. With this being my senior year, the Fair is the thing I am going to miss participating in most.”

Sponsored by Southside Bank, the Market Steer division has 50 steers entered. After all the steers are weighed in on Wednesday evening, March 25, the superintendent will break the steers into 5 classes based upon weight. Only 35 of the 50 entered will make the sale.

Caley says the hardest part is sale day. “It is great to see your hard work pay off but selling the animal you have put hours of work into and grown attached to is difficult.” She continues, “However it is rewarding knowing that you raised a good, healthy animal that you will always be proud of.

Her mom, Becca O’Quinn, says, “I hope my daughter learns the value of agriculture and realizes just how much work goes into the products we enjoy in our daily lives. I hope she learns to never take for granted the abundant life we enjoy here in this country and the hard work behind it.”

Steers at our County fair are judged solely on their carcass merit.  Breeds and/ or hair color is not considered in the division of classes. 

The Charolais beef breed originated from continental Europe, specifically France.  This large framed, meaty breed is easily recognized by its white hair. 

Caley said, “I never thought I would love teaching and helping people the way 4-H has taught me. If I could persuade young kids to get involved in any club, 4-H would be the one I root for. 4-H gives you so many valuable things such as public speaking, leadership, and, most importantly, you met amazing people from all over. The opportunities it opens up is amazing.”

Buddy will be shown by Caley on the floor of the Expo Center starting at 5 pm on Friday, March 27. 

For more information about this year’s Fair, go to www.angelinacountyfair.com.

CREEL JOINS NACOGDOCHES HEALTH PARTNERS

By
Aaron Ferguson
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Nacogdoches Health Partners is proud to announce that Jesse Creel, MSN, FNP-Chas joined the team of family care providers.

Creel attended Stephen F. Austin State University before transferring to complete a BSN and MSN at University of Texas at Arlington. He is licensed by the Texas Board of Nursing and earned certificates in Advanced Cardiovascular Life Support and Pediatric Advanced Life Support. He is a Certified Member of the American Association of Nurse Practitioners.

Creel began his medical care career at as a nurse aid at Nacogdoches Medical Center (NMC). His experience includes serving as an intensive care unit charge nurse at NMC and as a nurse at Excel ER. Creel also has worked with peripheral diagnostic/interventional cases and is a former member of the American Association of Critical-Care Nurses. Before joining Nacogdoches Health Partners, he most recently served as supervisor of the NMC Cath Lab.

Creel and his wife Holly live in Nacogdoches. When he’s away from the office, he enjoys reading, exercising, traveling, football and yard work.

Nacogdoches Health Partners is a primary care clinic with a focus on participatory medicine. Creel and the rest of the Nacogdoches Health Partners team, including Wilburn “Eddy” Furniss, III, MD, Lindsay Aldrich MD, and Suzanna Fuller, RN, FNP-C, work together to provide primary care to patients of all ages. Nacogdoches Health Partners is located at 4800 NE Stallings Dr #109 in Nacogdoches. Call 936-559-0700 or visit NacHealthPartners.com.

YOUNG DRIVERS URGED TO PLAN SOBER RIDES AHEAD OF SPRING BREAK

By
Rhonda Oaks
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LUFKIN – Jamie Chapman was a 20-year-old college student when he made the fateful decision to drive after drinking at a party. He slammed into a tree and suffered a traumatic brain injury. Although he survived the crash, it left him physically debilitated.

“Jamie was no different than any other college kid. He loved a good time with his friends, and he had so much to look forward to in the future,” said Katrina Chapman, Jamie’s mom. “Jamie’s decision to drive drunk has affected our entire family’s life, even eight years later. I hope young adults will see Jamie’s story and make the right decision to find a sober ride.”

The Chapman family is sharing their story through TxDOT’s “Plan While You Can” campaign, which aims to save lives and decrease alcohol-related crashes. As many college students enjoy Spring Break in the coming weeks, the campaign focuses on younger drivers who may engage in activities involving alcohol. 

During last year’s Spring Break* in Texas, there were 417 crashes involving young drivers who were driving under the influence of alcohol. Those crashes killed 26 people and seriously injured another 52.

“Drinking and driving is a dangerous and often deadly choice that can ruin the future of a young driver and all those involved in a crash,” said TxDOT Executive Director James Bass. “This Spring Break, be responsible and plan ahead for a sober ride.”

Driving under the influence of alcohol not only risks death or serious injuries, but it can also be costly. Drivers can face up to $17,000 in fines and fees, jail time and loss of their driver’s license. Instead of getting behind the wheel, here are some alternative options:

  • Designate a sober driver.
  • Contact a cab or ride-share service.
  • Use mass transit.
  • Spend the night.

“Plan While You Can” is a key component of #EndTheStreakTX, a broader social media and word-of-mouth effort that encourages drivers to make safer choices while behind the wheel, like wearing a seat belt, driving the speed limit and never driving after drinking or using other drugs. Nov. 7, 2000, was the last deathless day on Texas roadways. #EndTheStreakTX asks all Texans to commit to driving safely to help end the streak of daily deaths on Texas roadways.

State Parks Are Perfect for a Low-Cost Spring Break!

By
Aaron Ferguson
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What better way to spend time experiencing the changing seasons?

Courtesy of Texas Parks and Wildlife
Spring means birds are singing and wildflowers are poppin’. If you want to get knee-deep in all this outdoor goodness but don’t want to get knee-deep in debt, parks are your perfect choice for Spring Break. There are plenty of things to do, like picnicking, biking, fishing, walking and paddling. Stay overnight in a campsite or a cabin or visit for the day. Take a look at the calendar so you don’t miss out on special events. Check out our 4 tips for planning your Spring Break getaway on the Texas Parks & Wildlife magazine blog. The state parks app makes planning your visit easy, so download it today. Once you’ve picked a park, reserve the day you plan to go – parks fill up quickly in spring. Whatever your age or activity level, come out to a park and have some fun!

Lumberjacks Finish Conference Road Slate Unbeaten with Win Over Abilene Christian, 77-72

By
Aaron Ferguson
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The SFA Lumberjacks take on the Central Arkansas Bears at William R. Johnson Coliseum on February 19, 2020. Photo by Evan Luecke

ABILENE, TX —The SFA men’s basketball team held off a late charge from Abilene Christian on the way to a 77-72 victory over the Wildcats on the road Tuesday. The victory improved SFA’s overall record to 27-3 and conference record to 18-1, including a flawless mark on the road this season in league play. 

The ‘Jacks had four players score in double figures, led by Kevon Harris, who had 23 points and six rebounds. Gavin Kensmil added 13 points and four steals and Roti Ware helped out with 11 points.

Led by Calvin Solomon’s four offensive rebounds, SFA did a great job crashing the offensive glass, pulling down 14 boards that resulted in 13 second chance points.

SFA forced 16 Abilene Christian turnovers while committing 13 themselves in Tuesday’s game. The ‘Jacks turned those takeaways into 16 points on the other end of the floor. Kensmil’s four steals led the way for SFA.

INSIDE THE BOX: 

» SFA had a stellar day defensively, holding Abilene Christian to 17% from beyond the arc on 18 attempts.
» The SFA defense forced 16 turnovers.
» SFA cleaned up on the offensive glass, collecting 14 offensive boards in the game.
» Kevon Harris led the ‘Jacks with a game-high 23 points.
» SFA got a team-high nine rebounds from Calvin Solomon.

GAME SUMMARY:

After falling behind 29-19, SFA went on a 5-0 run with 6:26 left in the first half to narrow its deficit to 29-24. The ‘Jacks continued to close the gap, cutting the Abilene Christian lead to 39-35 by the end of the first half.

After intermission, SFA managed to gain control and had a 58-50 lead before going on a 7-0 run to grow the lead to 65-50 with 10:23 to go in the contest. The Wildcats narrowed the margin somewhat before the game was over, but the ‘Jacks still held on for the 77-72 win. SFA capitalized on 10 Abilene Christian turnovers in the period, collecting 12 points off those turnovers.

NEXT UP:

The ‘Jacks close out the regular season and will celebrate their regular season championship as well as the team’s three seniors against Sam Houston State on Saturday at home.

Angelina College Jazz Combo Hosting Festival and Concert; Local Guest Clinicians ‘Metta Quintet’ to Perform

By
Aaron Ferguson
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Photo Courtesy of Gary Stallard

Angelina College music instructor Larry Greer has a knack for finding and developing local talent.

He’s also very good at bringing established talent to the East Texas area for his concerts.

On Thursday, March 5, the AC Jazz Combo will host a concert and music festival featuring Greer’s musicians and Metta Quintet, the official resident ensemble of JazzReach Performing Arts and Education.

Greer’s concert is part of his recent collaboration with area schools and their young musicians. Those youngsters will participate in the festival while performing for ratings and/or a clinic with the Metta Quintet. There will be individual awards following the concert.

The concert will take place at 7:30 p.m. at Hudgins Hall on the Angelina College campus.

The scheduled program for the AC Jazz Combo includes the following numbers: “Basin Street Blues,” “Blues in Hoss Flat,” “Lazy River,” “When the Saints Go Marchin’ In,” and “C Jam in Blues (In Bb).”

Combo personnel include Morgan Robertson (Groveton), trumpet; Andrea Leaman (Crockett), trumpet; Jose Lopez, trumpet; Sarah Cook (Lufkin), tenor sax; Christian Turbeville (Hudson), alto sax/clarinet; Rey Henderson (Lufkin), clarinet; Daniel Kiesel (Lufkin), bass; Garrett Newton (Hudson), guitar; Aaron Mason (Huntington), drum set/aux percussion; and Larry Greer, piano/director.

New Music USA calls the Metta Quintet “A cohesive, tight-knit unit featuring some of today’s most esteemed, creative artists, METTA QUINTET is fueled by a collective, open-minded musical curiosity and dedicated to exploring new artistic territory while maintaining a passionate commitment to arts education, fostering new audiences and nurturing young talent.”

Admission to the concert is free.

For further information, contact Larry Greer at lgreer@angelina.edu.

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