Showing posts with label protein. Show all posts
Showing posts with label protein. Show all posts

Friday, March 15, 2024

Brownie Protein Balls

 Here’s a yummy treat for you! Brownie Protein Balls!


I love to make a big batch of these to have on hand for that after dinner treat or a mid-day protein snack. They are also perfect for taking with you when you're traveling!


In a food processor, grind the following ingredients:

1 1/4 cup pitted dates
1 scoop FASTer Way protein
2 scoops FASTer Way collagen
2 tbsp cocoa
Sprinkle of salt
2 tsp vanilla extract
2 tbsp maple syrup
(I also added 1 tsp of water)
Roll into 1 inch balls, place on wax paper and freeze.
Shop FASTer Way supplements: protein and collagen


Tuesday, October 18, 2022

Dairy Free & Gluten Free Pumpkin Protein Donuts

 

So, a couple weeks ago, I shared an easy Pumpkin Protein Balls recipe and then I found this donut recipe. I've never made my own donuts, but watching the video gave me confidence that if I was ever going to try, this was the recipe to go for it. It was much easier to make these donuts than I thought it would be.

It did require buying a donut baking pan. I picked mine up at Target, but this is the same one on Amazon.


Donuts are one of my favorite treats on leg days, but it can be hard to find some that are gluten free, dairy free and good. I am lucky to live near a shop that makes really, really good GF and DF donuts, but making my own lets me know EXACTLY what is going into them and figure out the macros.


Ingredients:

2 bananas

1 egg

1/2 cup pumpkin purée 

1/2 tsp vanilla extract 

3/4 cup GF flour - I used buckwheat and held back enough for protein 

1 scoop protein - I used FASTer Way hydrobeef vanilla 

1/2 tsp baking soda

1/2 tsp baking powder 

1 tsp pumpkin spice


Steps:

Mix all wet ingredients together.

Mix all dry ingredients together.

Add dry ingredients to wet ingredients and stir. 

Add batter to nonstick donut pan -> I did the batter in a baggie hack…it was messy getting in, but worked. Don’t be afraid to cut a bigger opening!


Bake at 350 for 18 minutes!


These are tasty on their own, but I liked mine dribbled with some maple syrup 🙂





Tuesday, August 30, 2022

Pineapple Green Protein Shake

It's Tasty Tuesday! 🍍🍍

This one reminds me of living in Hawaii 🤙 but it’s perfect anywhere on a hot day! Which is what we are having today in Kittery!


Grab these ingredients for a nutrient packed shake that will quench your thirst and leave you feeling good knowing it’s packed with healthy fruits, veggies and protein.


Don’t forget to save this post for later!

Pineapple Green Protein Smoothie

1 cup almond milk
1/2 cup spinach
1 serving protein powder (I used FASTer Way vanilla)
1 cup pineapple (chunks)
1/2 banana (frozen)
4 ice cubes

Add all ingredients to blender. Blend until smooth.
Enjoy!!



Serving size: 1
Macros: 38g Carbs, 23g Protein, 4g Fat, 5g Fiber

Follow me in Instagram for more healthy food ideas! 




Wednesday, June 15, 2022

Simple Protein Sources


Trying to up your protein game?? 🎯🚀📈

Protein is going to help you hold onto the muscle you have and build new lean muscle. It is essential for muscle repair.  If you want to change your body composition (fat loss), you have to consume enough PROTEIN!

Here are some simple protein ideas:
tuna
salmon
shrimp
chicken
turkey
eggs
avocado
lentils
beans
quinoa
tofu
hemp hearts
nuts
almond butter

Don’t know how much protein you need? I provide CUSTOM macros based on your body and your goals as part of my new client program.

Learn more here or send me an email! I'd love to chat!





Saturday, October 10, 2020

Banana Protein Pancakes


The first time I ever had banana pancakes was at 3AM in Bali, right before we climbed up the side of volcano in the dark to watch the sunrise from the top. Haha, true story! You can read about it here ---> Two Days in Kuta, Bali, Indonesia

I'm not exactly sure how they made those banana pancakes, but they were pretty tasty and had me wanting to make my own after that. I researched lots of recipes, pulled a little from one and a little from another, and crossed my fingers. 

They were really, really good. I love having them on FASTer Way Leg Days or Feast Days because I can splurge a little more on the maple syrup! Ok, maybe a lot :) 

Recipe for one big serving:

1 mashed banana (I did not mind having some lumps)
2 whisked eggs
1/8 tsp baking powder
1/4 vanilla
1 scoop protein powder - I use unflavored collagen peptides but Vega vanilla is really good too

Combine all ingredients.  The mix is very liquidity, but the protein powder can help thicken it up. I used approximately 2 tbsp scoops of batter to make smaller pancakes. It was pretty easy to flip them this way. They cooked just like regular pancakes, about 1 minute per side.



The first time I made them, I did not add the protein powder. Either way, they were really good. Almost as good as the ones in Bali, but I personally think they look a lot better!



Sunday, July 15, 2018

A Week of Supersets and Aha! Moments

After a busy holiday week, last week went the other direction and things were mostly quiet on the home front. Not that I feel like doing much when the weather is either hot or rainy with a large side of humidity to go with both. I did get out and enjoy my brand new Oofos one afternoon when the sun was out (affiliate).


I also enjoyed my workouts this week. One thing I love about carb cycling (and I probably sound like a broken record) is the variety in the workouts. Even the strength training workouts vary day to day and week to week.

By the way - if you are interested, you can learn more about the Faster Way to Fat Loss® carb cycling program I did here (affiliate). The next round starts July 16!!

Interval Workouts:
I did elliptical sprints on Monday, which I bumped up to 25 this week. I think it might be time to increase the interval and recovery times instead of number to complete. I just haven't been feeling the same intensity as I used to. On Tuesday I grabbed an old yoga mat and headed to the park for another HIIT workout. Full-body workouts are always intense and this one was no different. My low intensity sustained state cool down walk literally cooled me off when it started raining.


Strength Training:
This week all of the strength workouts featured supersets ---> A superset is performed when two exercises are performed in a row without stopping. The exercises can work opposing muscles or similar muscle groups. Because there is no stopping between exercises each rep is more effective and more calories are burned than with a typical workout. Supersets are also good for boosting metabolism because your heart rate is up and your body works harder to recover.

I loved doing a week of supersets! It reminded me of how we did the exercises in Bodypump class with the break coming between tracks. It feels like you are pushing each muscle group to the max and then you move on to the next superset. 

It was also fun to have some exercises on the plan that were new to me or different from the usual, like face pulls. I had actually never done them before. They're tough!



Active Rest Days: 
Friday morning instead of yoga, I volunteered in the soup kitchen of a homeless shelter. Chopping, washing, rinsing, and serving sounds easy enough, but my arms and back muscles were tired after only two hours. Sunday I did Balancing Flow - a 30 minute Yoga with Adriene vinyasa video and then squeezed in a nice 2 mile walk with mrC. There is a strong monsoon warning and the winds are sooo nice, but too strong for us to get out on our SUP boards this weekend (affiliate).


I had a couple of aha! moments this week ---> non scale victories that gave me little boost in confidence.

1. During my leg day workout (which had a circuit warmup, 5 supersets, PLUS a treadmill hill repeat workout) I realized that two weeks ago I couldn't lift that weight or do that many reps and what seemed hard is now a warmup.

2. After seeing a number on the scale that discouraged me, I put on a pair of shorts that I hadn't worn because they were uncomfortably snug and they felt great.

Do you use supersets in your training?
What was your last aha! moment?

I’m linking up with Holly and Wendy for the Weekly Wrap!





Monday, November 28, 2016

Mountain Monday Rewards

I didn't have anything fitness on my calendar today (which goes against my whole motivation plan), but I knew I wanted to do my planks on the window bed after I hung out there with a cup of coffee. Nothing like a fun location with an awesome view to keep you motivated.

Some of my favorite Athleta pieces are on sale 20% off today!

While watching the news and contemplating my fitness options, I saw some messages being exchanged on WeChat between members of my "old" hiking group (full disclosure: I'm still working on establishing a new one) and I realized it was Mountain Monday. Knowing that they were going to be climbing Nanshan made me want to climb to Lookout Point here in DB. So just like that, I headed out for a hike.

On the way up I passed a lady resting (it's a steep climb). Shortly after I took the picture below, she joined me at the top and we chatted. She just moved to Hong Kong and also American. We exchanged information and made plans to meet up for a hike in the future. My reward for hiking was gaining a new friend.


When I got home it seemed like a perfect time for a smoothie. I'm excited that I found my favorite protein powder in the stores here, but I wish I could get it at Amazon prices! I love the taste of my smoothies with the added vanilla flavor.


My front shin muscles were still sore from my extra long hike on Friday, so I went to the spa to get a pedicure and a thirty minute foot massage.


Since going gluten free I haven't really missed bread or pasta too much, but I have missed croutons on my salad. I remember finding some in the US, but it's not as exciting as snagging these babies here. They make me want to have salad for lunch every day!


The AWA Discovery Bay Neighborhood Group hosted a cocktail event at a little bar called Hemingway's at the D'Deck.  It was the type of event where you write your name on a sticker, slap it on your chest and then tell your story multiple times.

It was awesome! I met some really funny and interesting women from Ireland, the UK, Hong Kong...I can't wait until the next event. It's hard for my introverted self to go to these events, so I love when I find the reward was worth it.



How have you been rewarded for your choices lately?
Introvert or extrovert?
Last time you wore a name tag?



Tuesday, July 26, 2016

Get After It

Feast day is a fun day...for eating.

The feast day workout is not my favorite. It consists of an arm circuit and a leg circuit. The arm circuit is hard 10 sets of 10 pushups, plank pushups, and tricep dips. I can do all the tricep dips, but I have to modify the other two. I usually do 5 sets of 10 and then 5 sets of 5. I do what I can to get through it.


The leg circuit is easier, but my knee is not a fan. There are lots of squats and lunges. I power through as much as I can and modify where necessary.


Feast day means I can eat all the fruit and knowing that helps get me through the feast day workout. I'm taking full advantage of my sister-in-law's Ninja blender and enjoying the new Bob's Red Mill protein powder. I named today's recipe Bob's Protein Berry Smoothie.


We store our bikes in my SIL's garage, so while mrC was at work I took a two mile ride down the road to Wilbraham Monson Academy campus. It was a really nice ride, even on a warm summer day, and I ran into my nephew who is working on campus this summer.


The ride back was much harder mostly because it was uphill, but I'm pretty sure I stink at putting air in the tires, too. The thought of jumping in the swimming pool was enough to keep me going.

PS - I'm loving my new bikini!

After a refreshing dip in the pool, I made myself some lunch. I've been using the dairy free cheese that I picked up recently and honestly, I'm undecided. I have cut back my cheese consumption while on the carb cycling program and feel pretty good as a result which is what made me try this. 


And then I ate all the gluten free cheese pizza at dinner. 


What's your least favorite workout?
What gets you through a tough workout?
Have you tried dairy free cheese? 







Sunday, May 22, 2016

Mobility Exercise, Plank Stretching and Chocolate Almond Banana Protein Shake

My plan to sleep late on fast day did not work. I'd rather sleep through as many hours of fasting as I can, but my body has a mind of its own.

Since I was up, I had some time to read back issues of Women's Running magazine. There's a great article in the June edition about issues with mobility and stability that can lead to injuries. Even though I'm not running right now, I think I still have issues affecting my stride even when I'm just walking.

I took the four part test and failed the outer hips portion. Honestly this didn't surprise me since Dr. Steve has been adjusting my hips and knees once a week for the past month. The mobility exercise is to get into the glute muscle with a ball. Just one of my favorite past times lately.


After working on the ball and foam roller, I did my planking challenge of the day: a nice easy yoga plank stretch variation. Walk out to upward facing dog 8 times. Nice and easy for fast day. I liked that.


Sundays can be kind of quiet around here, so I made plans for mrC and I to visit OCT-LOFT (Overseas China Town; LOFT is an area of galleries, shops, and restaurants converted from old factories) on our way to church to pass some clicks of the clock. We went to see some photographs of old Shenzhen during the reform era that were on display at a little art gallery. The photos were of migrant workers/ farmers life from 1960-1980s. Shenzhen has changed so much in a short amount of time.


Before breaking fast, the only thing I had all day was water and coffee.


We stopped into a little health store near church and finally found some chocolate protein powder. And score for us, is was BOGO day.


Dinner: Chocolate Almond Banana Protein Shake and pb&j mini rice cakes
I've been dying to make a protein shake to break my fast. So many carb cycling group members seem to have great success with it. 


Recipe:

1 medium banana
2 tbsp Greek yogurt
1 tbsp almond butter
1/2 cup almond milk
1 scoop chocolate protein powder
Ice

It was delicious but much higher in calories than I expected. I can probably eliminate the yogurt (which would also make it dairy free) and add more ice to keep it a little on the thicker side the way I like. 

Snacks: some cheetos, cheese and crackers, and strawberries 
I don't know what happened tonight, but I suspect that I didn't drink enough water today. Plus, when I know there are strawberries in the fridge...


Macros


I can't beat myself up for over-eating. It's a setback, not a failure.

Tomorrow is a new day.










Thursday, April 21, 2016

Big Hills and a Pea Protein Smoothie

My sister-in-law lives at the bottom of a pretty big hill. Today she took us with her on the route she takes to decompress after a long day at work. At the top of the hill we could see all the way down the Pioneer Valley into downtown Springfield. It was a gorgeous day for walking and taking in the views.


She made us some gluten free blueberry muffins for breakfast. It's hard to eat just one of these!


For lunch I made a salad and went wish listing through the Athleta catalog. They have great stuff. 


I also made a smoothie and used one of the sample proteins sent to me by Naked Nutrition. I've never tried pea protein before. I'm not dairy free, so I mostly use whey proteins. After doing some research, I learned that whey protein is considered "complete" and pea is "incomplete." This means that whey proteins have all 9 essential amino acids and pea proteins are missing some. 


I could not detect a taste to the pea protein in my smoothie at all, although it has been described to me by others as being earthy and grainy. Naked Nutrition pea protein was smooth. Today's smoothie: frozen strawberries and blueberries, almond milk, plain yogurt, and spinach. 


Naked Nutrition proteins are made without additives, essentially stripped of chemicals. Hence the name. I like the sound of that.


Tomorrow we are off to New Hampshire to visit the girls and some friends.

What is your preferred type of protein?



Thursday, March 24, 2016

My Birthday Boy and Favorite Protein Sources

Happy 13th birthday to my retired running buddy (I guess we are both retired now). In a perfect world this guy would be living with us in China, but we know he is being spoiled by our family in Massachusetts. 


Today I warmed up with flow again, but I had coffee first. I like how this challenge adds a new pose to the flow sequence each day.

#RunnersLoveYogaFlow
day 3 - triangle
My muscles were feeling stiff this morning, maybe from staying up later than usual last night but waking up at my normal time.


After flow, I went right into my strength. I had two arm workouts today.

21-day Arm Sculpting
day 15 - 14 reps again
I'm in the home stretch and hoping to finish strong. The reps are getting harder to do after about 12. 

30 Day Pilates Body
day 23 - arms
After using 4 pound weights, you'd think weightless moves would be easy, but not so much. Death by repetition! 


I'm always looking for new ideas to stay motivated and focused on my fitness goals, so I signed up for a free webinar being presented by Robin from The Balanced Life. I'll be sharing the tips I plan to use, but you should check it out yourself.


It was raining when I went to yoga, but thankfully today's class is in the studio right across the street from our apartment. I still need to get a comfy pair of rain boots. It's on my US shopping list.


Mindfulness Yoga
The class was held in a smaller room today, but the light and the view (see the kitty in the window?) were so nice. The session focused on simple poses that build strength but don't require a lot of movement and more stretching which felt really good for me today.


I don't always eat enough protein, especially when mrC is on a trip (like the one he's been on all week), so I try to find easy ways to add it to my daily diet. Today I made a quick smoothie for lunch and some quinoa and tuna for dinner.

Berry Protein Smoothie Recipe:

1/2 c. frozen raspberries
1/2 c. frozen blue berries
1/4 c. almond milk
1 scoop vanilla protein powder 
3 tbsp chia seeds
1/2 c. spinach
1/4 c. greek yogurt


Cheesy Quinoa and Tuna

Cook 1 cup quinoa, then add
2 tbsp. greek yogurt
2 cans tuna 
1/4-1/2 c. parmesan cheese



Do you have a running/workout buddy?
Ever taken a webinar?
What's your favorite source of protein?












Thursday, February 18, 2016

Banana Peanut Butter Protein Bars

I'm not a fan of bananas. True story: a friend once chased me around the dorm lounge trying to make me touch the mushy fruit inside. Totally freaked me out.

Now that I'm miles away from that silly college girl, I love to use them in my homemade protein bars.


Making the protein bars was an excellent follow up to a morning climb up Nanshan mountain. It's been cold and cloudy in Shenzhen since I got back from the Maldives (yes, I love saying that!), but we made it to the top without getting rained on.


Banana Peanut Butter Protein Bars are one of my favorite homemade snacks. I haven't been making the best food choices lately, so I checked the ingredients for my recipe and figured I could still make them here in China. And they're still gluten free.


Here's my recipe:

2 cups quick cooking gluten free oats
1 cup protein powder (I use vanilla)
1/4 cup organic buckwheat flour
1 tbsp ground flaxseed
1 cup nut butter (I use almond butter)
1/4 cup honey
2 mashed ripe bananas 
1 tbsp cinnamon

Mix together. Spread about 1/2" inch thick onto cookie sheet lined with cooking-sprayed wax paper. 
Bake 350 degrees 15 min. 
Remove from wax paper. Let cool and cut.


I always have a couple right away. 

After the hike, I met mrC at the salon. He got a haircut and I got my nails done. They were seriously overdue. 


On our walk back to the apartment, I saw this scooter and now I think I want one. Except it would put a dent in my Fitbit stats. 


We didn't do the souvenir thing on our trip. We bought some incidentals: post cards, a disposable underwater camera, sunscreen. It was enough to earn a free gift and tonight we put it to use while making dinner. I love it!



Do you make your own snacks?
Souvenirs or no souvenirs when you travel?


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