Food is FUEL! One of the best ways to increase your energy and performance is to eat Before and After your workout! Pre Workout Nutrition: -Aim to eat about a snack or small meal about one hour before training. Depending on your needs, anywhere from 100-300 calories would be ideal. -Look for a combination of healthy carbohydrates …
Gingerbread festive deliciousness in a glass! Hooray for the holidays 🙂 Ingredients: 1 cup milk of choice (I use unsweetened almond milk) 1 scoop whey protein powder (either vanilla or chocolate will work) 1 tsp ground ginger 1 tsp molasses Few dashes of cinnamon and cloves Handful of ice cubes Optional: Nonfat greek yogurt (added …
Lots of spice and flavor in these pancakes! They are perfect for when you are craving something festive yet still healthy. This makes 1 serving for me 🙂 Ingredients: (can be doubled/tripled, etc for larger batches) 1/3 cup dry oats 1/3 cup nonfat cottage cheese 1/3 cup egg whites 1 tsp ground ginger 2 tsp …
A great morning treat! These provide a large amount of protein as well, so it would be a great quick breakfast or mid morning snack while at work. They taste best warm with a maple yogurt sauce or pumpkin yogurt sauce on top! Ingredients: (makes 5 rolls-can be doubled/tripled) ¼ c. canned pumpkin puree 1 …
A very easy sauce to top on pancakes, breads, muffins, etc. These taste great over cinnamon rolls or the Maple Walnut Bars. Feel free to add more yogurt in order to make it less of a sauce, and more of a “dip” …and sometimes I like just to eat this by itself as a snack! …
I loooove this recipe. Marzipan is technically a paste made from almonds, sugar, and sometimes honey. The “marzipan” found in these muffins, mixed with the raspberry, is amazing! The almond gives it wonderful flavor without being too overpowering. I am looking forward to eating these…I would even consider them dessert! Ingredients: 2/3 cup oat flour …
Great combination of flavors…I would consider these more of a “coffee cake bar” than a protein bar. Super moist and would go great with a maple yogurt sauce on top 🙂 Ingredients: 2/3 cup oat flour 3 scoops vanilla whey protein powder 1/3 cup Stevia 1 tsp baking powder 2-3 tsp of cinnamon (I like …
These taste like warm banana bread right out of the oven! They are super moist and the spices really give it a good flavor. The banana and the walnuts add great nutrients, vitamins, and healthy fats. Enjoy! Ingredients: (can be doubled/tripled, etc) 1/3 cup dry oats 1/3 cup nonfat cottage cheese 1/3 cup egg whites …
Dessert for breakfast…oh yes please! These can also be…wait for it…Banana PEANUT BUTTER Chocolate Chip Pancakes if you really wanted to go all out! MMMMMM… Ingredients: (can be doubled/tripled, etc) 1/3 cup dry oats 1/3 cup nonfat cottage cheese 1/3 cup egg whites 1/2 of a small-med. banana 1-2 tbsp. chocolate chips To make it …
There are a lot of statistics in regards to health and fitness…it can get confusing! Here is some terminology to help better achieve your goals: BMI= Body Mass Index. This is a general measurement that compares your weight against your height. There are equations to measure BMI that are easily accessible online. However, it …
