Simply Strawberry Smoothie

When I am in a rush in the morning, and I want to have a balanced breakfast,  I make me this easy smoothie.  This is the smoothie I always turn to when I need something fast and tasty.  My husband has to wake up extra early during football season, so making a full breakfast where you must sit down is near impossible.  Instead I make him smoothies and put them in to-go cups for the road.  He can drink them on the way to work without wasting any time.

So how do you make this easy smoothie?

In a blender add 1 cup of frozen strawberries, 2 scoops of protein powder, 1 6oz container of yogurt (I normally use vanilla),  and 1 cup of unsweetened almond milk.  Blend, Pour, and Go!

Protein Oatmeal

Oatmeal is a classic breakfast choice for many people.  This heart healthy whole grain is full of fiber which helps you stay full longer and aids in digestive health.  Unfortunately though, eating just oatmeal by itself is not considered a complete breakfast.  Oatmeal is mainly carbohydrate with some natural fat found in the oats.  It does not provide enough protein for your breakfast meal.  Unless you pair it with some eggs, and turkey bacon you are going to be behind on your protein needs for the day.  One trick I like to do is stir in protein powder with your oatmeal.  We know that many of the flavored oatmeals are jam packed with sugar which can spike your blood sugar.  But eating plain oatmeal can be boring.  By adding flavored protein powder, such as vanilla,  you will get that sweet taste you are looking for and get plenty of protein.  I like to use Natural Whey Protein by True Athlete which is found at Vitamin Shoppe.  It contains probiotics to help with digestive health. 

To make your Protein oatmeal is easy.  Pour the desired amount of oatmeal into a bowl ( 1/2 -1 cup is typical).  Scoop your protein powder in to your oatmeal, enough to get atleast 20g of protein.  I used 2 scoops with my True Athlete protein powder to make 20 g.  Then add low fat milk or almond milk.  Stir.  Them microwave to desired consistency as usual.  Yummy!!

Raspberry Protein Muffins

Protein muffins are my absolute favorite.  I love baked goods but many of them do not have enough protein to be counted as a full meal.  By adding protein powder you increase the amount of protein in the muffins.  These muffins are a delicious treat with yummy raspberries and white chocolate.  I ate these muffins for breakfast.  It is also a great way for a grab and go breakfast.  Make the muffins on Sunday and you will have breakfast for a few days.

Most individuals do not eat enough protein in the morning.  Many people pull a bowl of cereal or skip breakfast all together.  Protein at breakfast has shown many benefits including increased satiety so you do not splurge on extra calories later on in the day.  Individuals who ate protein during breakfast has shown to have a reduced waist circumference, blood pressure, and insulin compared to those who ate a high carb breakfast.  Aim to have 1/4-1/3 of your meal be from protein.  Some options include this great protein muffin or you can try eggs or smoothies.

Raspberry Protein Muffins

Ingredients

1 egg

3 tbsp butter, melted

1 cup of skim milk or milk substitute (I used almond milk, may need additional milk)

2 cup flour ( can use whole wheat or flour alternative)

1/2 cup sugar or Splenda

1 tbs baking powder

1/2 tsp salt

1 cup of white chocolate chips

1 1/2 cup of raspberries

few scoops of protein powder (varies on brand, I used 6 scoops, see description below)

Preheat oven to 400

Prepare muffin pans by placing cupcake papers in muffin pan and spray with cooking spray.

In a bowl mix eggs, butter, and milk.

In a separate bowl mix flour, baking powder, 1/4 cup sugar, and salt.

Add wet ingredients to dry ingredients and mix.

Begin adding protein powder a scoop at a time.  The batter will thicken.  You can add some more milk to thin it out if you want to add additional protein powder.

Fold in raspberries and white chocolate chips.

Pour batter into the cups.

Bake for 15 min.

Enjoy!

What is up with low carb training

We hear about the Paleo diet and Zone diet being good for athletes.  But why?  Many individuals believe that cutting carbs will mean that they will lose weight.  But there is more to it than that. Individuals will have a low glycogen store in order to enhance fat metabolism.  The athletes lower their carbohydrate intake and increase their fat intake.  It is believed the reason why this works is because  the body adapts to having a low glycogen store and begins to utilize fatty acids instead.  

A low carbohydrate diet, known as the ketogenic diet, has already been used to treat seizures.  Research is currently being done to see its efficacy on ultra-endurance athletes, among those who do not process carbohydrates well, those who need to reduce body weight, or have gastrointestinal problems.  

What we do know is that athletes who do utilize the low carb diet may not be able to perform at a high intensity.  Also there is a possibility of altered metabolism issues.

So what should you do?  Listen to your body.  Some people will do well with a low carbohydrate diet while others may not.  Everyone's body is different and the way our body reacts may differ from person to person.  

As for me, I eat a moderately low carbohydrate diet.  I don't completely eliminate carbs because I learned that I am not at my peak performance and get light headed when I don't have some sort of carbs in my system.  But I also don't eat as many carbs as the typical American.  Below is an example of what I may eat in the day to get my carbohydrates.  I  typically have more carbohydrates in the morning and in the evening.

Breakfast-  two mini egg burritos with 2 6-inch flour tortillas
Lunch-  salad with field greens, nuts, fruit, and salad dressing
Snack-  Think Thin Protein Bar
Dinner- Seasoned chicken with red beans and rice and a 
                           large side of steamed cabbage

BBQ Chicken and Rice

Summer time means summer vegetables and BBQ.  This delicious meal is full of vegetables and lean protein with the taste of summer.  It is easy to make and is a great way to sneak in some vegetables for the kids to eat.

Ingredients

1 lb of chicken breast, cut into chunks

1 1/2 cup cooked rice

1/2 cup BBQ sauce

1 red pepper, chopped

1 zucchini, chopped

In a skillet, cook chicken until done.

  Prepare rice according to package.  

Add BBQ  sauce, chicken, and vegetables to the rice. Cover. Simmer for 10  min.

Serve.

The Truth About Eggs

For years people believed that eating eggs will increase your cholesterol.  However not all cholesterol is created the same, and eggs may not increase ones risk of cardiovascular disease as previously thought. 

In the past individuals were told to consume no more than two to four eggs a week due to the high cholesterol found in eggs. Recent studies found that cholesterol intake actually does not effect the amount of cholesterol in your blood.  It is also does not increase the risk of coronary heart disease, heart attach, or chest pain as previously thought.  A study found that individuals who consume at least 2 eggs a day for 12 weeks did not have a change in blood lipids.  Some studies actually found that eggs actually increases HDL, the good fats in your body, and showed improvements in triglyceride concentrations in the blood.   Studies also showed that eating eggs fro breakfast rather than a carbohydrate rich breakfast has been associated with decrease in weight.  

Eggs contain main great nutrients including lutein and zeaxanthin which are antioxidants that protect against lipid oxidations.  Eggs also contain carotene which is the precursor of Vitamin A.

Clayton Z, Fusco E.  All cholesterol is not created Equal: A review of egg consumption and heart health.  SCAN's Pulse. 34(2): 6-9.

Protein Packed Beans

 

This is by far my favorite bean dish ever.  It is so hearty, it can be a meal by itself.  This dish will work well with any BBQ event. Even though the dish had "green" vegetables (bell peppers), my husband still thought it was delicious.   If you want to please your guests at this summers BBQ,  make this dish.  You will receive a round of applause.

 

 

Protein Packed Beans

6 slices of turkey bacon

1 lb of ground turkey

1 medium chopped onion

1 medium green bell pepper

1 can kidney beans

1 can pinto beans

1 can Great Northern Beans

1/4 cup mustard

1/2 cup ketchup

1/2 cup brown sugar

1 can Rotel

1 tsp salt

1 tbsp. vinegar

 

Begin by chopping all your ingredients.

 

 

In pan place ground meat, onion, bell pepper, and turkey bacon and cook until meat is brown and the onions are soft. Drain the fat. 

 

 

Add beans, Rotel, mustard, ketchup, brown sugar, salt, and vinegar. Mix well. 

 

Simmer on low heat for 30-45 min. 

Enjoy as a main dish or as a side.

Spinach Lasagna

Spinach Lasagna is a great way to get a meal packed with protein, and vegetables.  This delicious recipe can be used to help your children get in the vegetables they need for the day.  The flavors work so well together that it will not taste like you are eating a vegetable.  This meal can be altered to meet the needs of vegetarians by simply removing the ground meat in the recipe.  I tired it with and without meat and it tastes just as good without it.  With the added tofu you do not need to worry about whether the meal will supply enough protein.  Soybeans are considered complete proteins and are full of minerals such as potassium, zinc, calcium, and iron.  It is rich in antioxidants vitamin A, E, and C.  Soybean has been known to protect your heart, liver, and defend your body against cancer.

 

Spinach Lasagna

Ingredients

½ lb lasagna noodles
1 lb of ground turkey (optional)
2 10 oz packages of frozen chopped spinach, thawed, drained, and pat dried
1 lb of soft or firm tofu
1 tbsp sugar
¼ cup milk (soy or almond is fine)
½ tsp garlic powder
2 tbs lemon juice
3 tsp minced fresh basil
2 tsp salt
4 cup tomato sauce
1-2 cups Mozzarella cheese

 

Cook noodles according to package, drain
Brown turkey meat. Mix about half of the tomato sauce with the meat.

Pre heat oven to 350 degrees.

In a food processor or blender, blend tofu, milk, garlic powder, lemon juice, basil, and salt. Stir in spinach.
Cover the bottom of 9 x 13 baking pan with a thin layer of tomato sauce.
Place 3 noodles, half of the tofu blend, ground meat, cheese,  repeat.
On top layer of noodles place remaining tomato sauce and sprinkle with cheese.
Bake for 25-30 minutes