Who doesn’t like (Protein) Pancakes?

IMG_3499Hey Everyone,  In the past I have shared with you my Low Carb Protein Pancake recipe.  While I think it is super yummy, there are times (like on a carb-up leg day) when my diet calls for more carbs.   On these days I make clean, higher carb pancakes and they are DELICIOUS.  So here it is, the recipe that I use to make a pancake. (Yes, I only make one, because I have no self control

Ingredients

  • 1/4 cup of oatmeal
  • 1/2 scoop of vanilla protein (I used 1st Step Pro Wellness)
  • 2 egg whites,
  • 1/4 cup of cottage cheese
  1. Put all ingredients into a blender ( I use a mini chopper like this one)
  2. Mix together and prepare like a pancake
  3. Top with ingredients of your choice.  (I used blueberries and sugar-free syrup)
  4. Enjoy

Hope that you think this is as delicious as I do.

If you have any questions feel free to post them in the comments below.

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Workout Wednesday- Arms

armHey Everyone!! Its that time again. We have made it to Workout Wednesday.  As with every Wednesday I will be sharing one of my recent workouts with you.  This week I will be focusing on arms.  Keep in mind when you are trying to figure out the amount of weight you should be using, you should use as much as you can while still being able to complete the number or reps listed

Barbell bicep curls- 4 sets of 12

Front hammer curls- 4 sets of 12

Pulley Curls- 4 sets of 12

Superset Skull Crushers (4 sets of 10) with tricep front raises (4 sets of 10) I use a barbell for both of these

Tricep pull downs- 4 sets of 15

Dips 4 sets of 12

Hope you enjoy this workout as much as I did.  I would love to hear your thoughts about it in the comments below!!

The Last Supper

Ok so maybe the title is a bit dramatic, but today I am having my last cheat meal before I start my meal plan for the Bodybuilding.com 200K Transformation challenge. I want to preface by saying that the meal I am having is not unhealthy, it is just not what I eat when I am working toward my goals. So what did I decide to have….

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OK, so the picture is not that great, but honestly I was so excited about eating this that I forgot to take a picture until we were down to the last bowl. Typically, I do not eat the same meals as my family for various reasons (I am eating toward my goals, gluten free, etc) so I will admit it was also nice to share a meal with my family. So here is the recipe that I used to make this turkey chili.  Special thanks to my WONDERFUL aunt for spending me the recipe for taco seasoning

Turkey Chili

  • 1 lb of ground turkey
  • 1 can of light kidney beans
  • 1 can of chili beans
  • 36 ounces of stewed tomatoes
  • 1/4 of an onion
  • 1/2 zucchini
  • 1 Tbsp chili powder
  • 1 tsp ground cumin
  • ¼ tsp paprika
  • ¼ tsp garlic powder
  • 1 tsp salt
  • ¼ tsp  ground pepper
  1. Brown the ground turkey in pot over medium heat
  2. Put zucchini, onion and tomatoes in blender and blend until well blended. I did this because my kids do not like tomato chunks, if you do like tomato chunks you could take the juice from the tomatoes and blend it with the zucchini and onion and just pour the chunks in with the meat.
  3. Pour tomato mixture into meat
  4. Add the 2 cans of beans and the remaining spices to the pot
  5. Bring mixture to a boil and then reduce meat and let simmer for 15 minutes
  6. ENJOY!!

This chili really hit the spot and everyone LOVED it.  I made some spaghetti for the kids and served the chili over top of that.  My kids are already asking (1.5 hours later) when I am going to make chili again.  I love this as I am always trying to get them to eat healthier food.

Of course for my last supper I had to have dessert, so I followed this up with a delicious protein brownie.  If you would like to check it out you can find the recipe here.

Hope you enjoy this recipe, and if you do decide to make it, I would love to hear how it turned out in the comments below!!

Christmas treat without the cheat

For some reason when people know you are living the fit-life, they really expect that you are 100% dedicated, 100% of the time.  While that is possible for a while, it is important to remember that we are all humans, and in the end what fun would life be without a little celebration. Celebrate  I did on Christmas eve.  On my plate you could find sausage balls (one of my favorites) potato salad, cornbread salad, turkey, and green beans.  I was in food heaven there for a few minutes.  Then the sausage balls were gone and I was thrust back into reality and remembered my plan  (yes, I ALWAYS have a plan).  I allowed myself to indulge for dinner, but dessert was already planned. So to celebrate this holiday season, I planned my FAVORITE clean dessert, a Protein brownie.  When I am eating it I really do feel like I am indulging in a yummy, chocolaty, calorie laden, dessert, when in reality it really is not bad for you at all.

So on this Christmas season, as my gift to you, here is my protein brownie recipe.  It is a combination of various recipes I have read online and my own experimentation.  It is also for those, who like me, have no self control, as it is only one serving.

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Ingredients

1/4 cup of Oatmeal

1/4 cup of applesauce

2 TBSP water

1 egg white

1.5 TBSP Cocoa Powder

1/2 scoop of chocolate protein powder (I used 1st Step Pro Wellness Brand, it is great for baked goods)

1.5 TBSP artificial sweetener of your choice

1 TBSP of peanut butter

Step 1: Combine all of your ingredients into a blender of some sort, I use a mini food chopper

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Step 2: Blend until it is all thoroughly mixed and the oats are ground

Step 3: Spray a microwave safe bowl with cooking spray and pour blended mixture into the bowl

Step 4: Microwave for 60 seconds, or until thoroughly cooked. You can tell by touching the top to see if it is firm.

Step 5: Spread peanut butter on top, and enjoy!!

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I hope you enjoy this recipe as much as me and my family do.  You could easily quadruple this recipe and bake it in the oven in an 8″ X 8″ pan if you prefer.  I am sure that after trying this you will see that you don’t have to cheat on your plan to treat yourself.

Bringing your kids on your fitness journey Part 2

In Part 1 of this 2 part blog series I discussed the impact that it had on our lives when I decided to incorporate my kids into my fitness journey.  Before I made that decision they had just been on the side lines watching it all unfold. They had started to develop some of the same bad habits that I had suffered from in the past, and honestly until I had that reawakening moment I didn’t see a problem with them developing those bad habits, with them eating the processed, unhealthy foods, or with them living a sedentary lifestyle.   When I finally realized that it was a BIG issue, I was nothing short of embarrassed.  I was the one that was supposed to guide them into the future, and help them learn everything they needed to live a long, healthy, successful life. I was failing at that. Things had to change, so I went at it full force so that I could turn things around and get them started on the right tract toward a healthier lifestyle. I am happy to report, that I really think I have been able to turn it around and here is what I did;

1. Educate the kids!! I really try to talk to my kids about the importance of health eating and exercise.  I make sure to tell them when they are doing something unhealthy, because in the end they will not know if you do not tell them.  It is a really proud moment for me as a mom when one of my kids turn down something to eat because it is not “healthy” or when my son asks me to pack a healthy snack because they are having pop tarts at school.

2. Get them movin’!!  I will be the first to say that there was a time when my son spent the majority of his day watching T.V.  I know it sounds horrible, but he really likes to watch T.V.  and I felt bad not letting him because he really enjoyed it.  I knew that if I wanted him to be healthy I needed to get his T.V. habit under control, so I started signing him up for activities. We have done soccer, basketball, karate, and swimming. The great thing is, even though I thought he would, he doesn’t even miss the lost T.V. time

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3. Include them in exercise!!  I always avoided letting my kids exercise with me because I thought it would deter from the effectiveness of the exercise because they were such a distraction (yeah I know that sounds really selfish, but I am more of a get in, get it over with, and get out type person). When I decided to start incorporating my kids into my workouts, i realized that it was like an added bonus workout.  I always do my workout and anything I do with them is like getting a second workout for the day. We all get active, and also get to spend more time together.

Stopping for a selfie during week 3 of Couch to 5K
Stopping for a selfie during week 3 of Couch to 5K

4. Make food fun!! Getting kids to eat healthy is definitely a big struggle for any of us.  Lets be serious, it is often hard for us adults to make the right choice when it comes to choosing between something sweet and something healthy.   For this reason I really work at making healthy food fun.  I will dress it up or give it silly names such as my Krabbie patties (think spongebob) made with zucchini or playing fruit dress up.

Rudolph the red nose ...cutie?
Rudolph the red nose …cutie?

5.  Make healthy swaps!! I always try to search for healthier options for the foods my kids already enjoy.  It takes a lot of creativity, googling and Pinterest but there are SO many healthier options out there. Now my kids prefer protein brownies over regular brownies, and they would rather have 100% juice homemade popsicles, than the sugar laden, artificial store bought ones.

6. Set the example!! In the end your kids are going to turn to you to see how they should react in any given situation.  If you expect your kids to live a healthy life, you need to do the same.  lets be serious, you will not be taken very seriously if you tell your kids Twinkies aren’t good for you while you are scarfing down a Swiss Roll. Let them see you making the healthy decisions and point out to them that you are doing the right thing.  They will be glad to be following your example!

7. Keep healthy handy!! It is very easy for you to control a big portion of the foods that our kids are eating by monitoring your grocery shopping.  Its simple, if you don’t buy the unhealthy foods to have at home, your kids wont have access to them.  When shopping, I always allow my kids to pick one healthy snack that they actually want.  Allowing this means that they will not feel deprived and I will still be happy with what they are eating.

8.. Tech them up!! When all else fails turn to technology. I use a Fitbit daily and it really motivates me to get the steps in. My kids love my Fitbit.  They love trying it on and running around the house and seeing the numbers go up. There are so many items out there marketed toward getting kids healthy.  My kids love playing the exercise games on the Wii.  They also love using their LeapBand (exercise watch for kids by VTech) to get active.

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In the end, it is so important to remember that this is a process. You are not going to get your kids on the healthy bandwagon over night.  Just making small changes over time, will really benefit them and your family as a whole.   While it can be frustrating and stressful to help your kids change their habits, it will be SO worth it in the end.  So just make sure that while you are on your journey to get fit, that you don’t leave your kids out of it.