I'm not a huge promoter of protein shakes. I personally like to eat my food, rather than drink it! But when you're busy and on the go, here's my favorite protein shake recipe. If you're a lover of key lime pie, you'll love this as well!
*Keep in mind, this is a recipe for a meal replacement shake, and has a good balance of carbs-protein-fat. The fat content may seem high, but it's healthy fats from the almond milk, coconut and avocado. The fat and fiber content will also help keep you full longer.*
Makes 1 serving:
1/2 avocado
Juice of 1 lime
2 tsp lime zest
1 scoop of vanilla whey protein powder
1/4 tsp vanilla extract
1 T unsweetened shredded coconut
1 c unsweetened almond milk
1 -2 packets of Truvia or stevia (optional)
Place all ingredients in a blender and process thoroughly. Add a couple of cubes of ice if you prefer it more frosty and not as frothy.
Macros:
Calories: 350
Fats: 21 grams
Sodium: 230 mg
Carbs: 22 grams
Fiber: 8 grams
Protein: 25 grams
**Recipe courtesy of Oxygen magazine**
Tuesday, January 29, 2013
Saturday, January 26, 2013
Protein Pancakes
I've been meaning to try these foreverrrrr. After today's chilly (*COLD*) run, it was the perfect breakfast to refuel with.
Here's the recipe:
1/3 cup oat flour
1 scoop vanilla whey (I only used about 1/2 scoop)
4 egg whites
splash of water
Mix it all up. Add water to desired consistency. Pour onto skillet or griddle that has been prepared with EVOO to prevent sticking.
I have to say, it was pretty good. Doesn't have quite the same consistency as a light and fluffy pancake, but it's comparable and really healthy. I topped mine with sugar free maple syrup to aquire that pancake feel, but I think they would be great with a little greek yogurt, cinnamon and fresh fruit.
Eat up!
Recipe yields 1 serving.
Here's the recipe:
1/3 cup oat flour
1 scoop vanilla whey (I only used about 1/2 scoop)
4 egg whites
splash of water
Mix it all up. Add water to desired consistency. Pour onto skillet or griddle that has been prepared with EVOO to prevent sticking.
I have to say, it was pretty good. Doesn't have quite the same consistency as a light and fluffy pancake, but it's comparable and really healthy. I topped mine with sugar free maple syrup to aquire that pancake feel, but I think they would be great with a little greek yogurt, cinnamon and fresh fruit.
Eat up!
Recipe yields 1 serving.
Friday, January 25, 2013
Whomp, Whomp...
As you may have noticed, my blog posts have been sporadic lately. To be quite honest, I have had a terrible time getting back on track since the holidays. I would have a good day or two and then fall off. Pick myself up, have a good day, fall off and repeat. On and on and on. I haven't felt the best....NO energy which = NO willpower. I fully credit this to eating JUNK. Shutting off the alarm has been routine lately, which means there hasn't been much gym action going on. It's been extremely cold, which made it easy to cancel all of my recent scheduled runs. I've moped around, as the scale has gone up....WAY up, and it's definitely not due to muscle gains. So, where am I going with this post?
My point is, we all have bad days. We push ourselves hard, get tired and it's frustrating. Frustrated that we are tired, sometimes sleep deprived, and we make excuses. Excuses for falling off the wagon. Excuses not to workout. Excuses to eat junk, because comfort food can be very "comforting" when we feel defeated. But then the guilt sets in. Or at least for me. Why feel guilty? Because it's not who I want to be. I want to lead by example. To practice what I preach. I have 3 of the smartest kiddos in the world, (yes, I am biased), and I want them to live happy and healthy lives. They pattern our behavior. They mock what we say. They are so vulnerable to what they SEE.
Last night I walked into my oldest daughter's room, and there was the proof that even at a mere 13 years of age, she gets it.
PROOF:
Her goals for the track season written on her white board in her room. This girl is the real deal. She's a beast when it comes to running. She has so much drive and determination. I like to think she gets that drive from me. (Definitely doesn't get the speed factor from me.....I will give that credit to the hubs.) And right there at that moment, SHE motivated ME.
So, this morning I set my alarm for 4:45. I got up without hitting snooze. I was at the gym by a few minutes after 5. I was there until 6:45. I pushed myself so hard. And to be honest it felt good. I remembered why I do what I do. And those 3 little faces engraved in my mind brought tears to eyes and a smile to my face.
Here's to getting back on track and staying there. I plan to dig my heels in deep and stay on that wagon. I will not fall to the excuses and temptations. I will eat clean during the week, with my one scheduled cheat on the weekends. I will rise and shine early for my workouts and I will feel good again.
Happy weekend! Get your workouts in and remember why YOU do what you do!
My point is, we all have bad days. We push ourselves hard, get tired and it's frustrating. Frustrated that we are tired, sometimes sleep deprived, and we make excuses. Excuses for falling off the wagon. Excuses not to workout. Excuses to eat junk, because comfort food can be very "comforting" when we feel defeated. But then the guilt sets in. Or at least for me. Why feel guilty? Because it's not who I want to be. I want to lead by example. To practice what I preach. I have 3 of the smartest kiddos in the world, (yes, I am biased), and I want them to live happy and healthy lives. They pattern our behavior. They mock what we say. They are so vulnerable to what they SEE.
Last night I walked into my oldest daughter's room, and there was the proof that even at a mere 13 years of age, she gets it.
PROOF:
Her goals for the track season written on her white board in her room. This girl is the real deal. She's a beast when it comes to running. She has so much drive and determination. I like to think she gets that drive from me. (Definitely doesn't get the speed factor from me.....I will give that credit to the hubs.) And right there at that moment, SHE motivated ME.
So, this morning I set my alarm for 4:45. I got up without hitting snooze. I was at the gym by a few minutes after 5. I was there until 6:45. I pushed myself so hard. And to be honest it felt good. I remembered why I do what I do. And those 3 little faces engraved in my mind brought tears to eyes and a smile to my face.
Here's to getting back on track and staying there. I plan to dig my heels in deep and stay on that wagon. I will not fall to the excuses and temptations. I will eat clean during the week, with my one scheduled cheat on the weekends. I will rise and shine early for my workouts and I will feel good again.
Happy weekend! Get your workouts in and remember why YOU do what you do!
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