Exercise your mind and body

Posts tagged ‘Healthy’

Marisa’s Coconut & Berries Protein Bars


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Ingredients:                    

1 cup shredded coconut, unsweetened
¼ cup flax seed, ground
¼ cup flax seed, whole
¼ cup chia seeds
¼ cup hemp seeds
¼ cup chocolate chips, dark (Hershey’s 50% cocao)
¼ cup dried cherries, chopped
¼ cup dried blueberries, chopped
¼ cup dried cranberries, chopped
2 cups oats, quick
¼ cup super red powder
4 scoops vanilla whey protein (each scoop is 40 grams X 4= 160 grams)
30 grams honey
30 grams coconut oil

Preparation

Combine honey and coconut oil in a small bowl or ramekin & melt in microwave for 20-30 seconds, set aside.

In another bowl combine all ingredients and mix well. 

Add honey & coconut oil to the dry ingredients, mix until it’s combined.

Line a cookie sheet with parchment paper, pour mixture into pan and gently flatten evenly with your hands or a rolling pin. 

Refrigerate a few hours until firm.

Slice into 16 bars.

Nutritional Info:

Per serving:

Calories: 237
Fat: 10.9
Carbohydrate: 21.2
Fiber: 5.0
Protein: 12.4

IIFYM Week #3 Progress


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Starting Weight: April 12, 2016 179.0 ——  Current Weight: May 3, 2016 176.0

Hello beautiful people,

I’ve been doing IIFYM for the past 3 weeks and I’m loving it.
What’s IIFYM??? (“If It Fits Your Macros”) which simply means eating in a way to fulfill your macronutrient requirements that are calculated just for you.

IIFYM Beiber

Macronutrients are protein, carbohydrates, and fats.  Every type of food is made up of these three macronutrients.  Below is a chart of how your body breaks down all food into these three macros. 
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To label food as “Clean” Or “Dirty” makes people fear food and as we all know a calorie is a calorie but what most people don’t know is that our body doesn’t distinguish whether the protein we just consumed came from a steak or from a cheeseburger.  Food is fuel for our body, we all need a certain amount of protein, carbs and fat in our daily food consumption.  Tracking your macronutrients (macros) for your own daily needs is IIFYM.    
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Now it may seem daunting at first but it does get easier, but put in the effort and you’ll be rewarded with results.  Also you’re worth the time so put yourself first.  I’m eating so much better and healthier.  I can really see myself doing this as a lifestyle and not a fad diet.  Once I get the hang of planning my meals ahead of time and meal prepping on the weekend then this will come so much easier.
Nothing in life comes easy so if you want it then it’s going to take some effort.
Keep your eyes on the prize.

Here’s just a few tips that can help you get started on IIFYM,

1. Plan your meals for the night before.

This might sounds obscured because you have much better things to do with your time than to think about what you’re having for lunch tomorrow.  Ok well look at it this way, if you had a $100 gift certificate to spend at your favorite clothing store, do you just pick up a pair of pants, a skirt and a blouse , walk up to the register with fingers crossed, hoping you didn’t spend more than $100?
What, no! Does that seem logical?  Of course not! You’re checking the price tag of each piece, and mentally adding everything up so that you can stay within your budget.

IIFYM is exactly the same scenario. Budgeting your macros so that at the end of the day, your check book balances. No only will you love to shop for new clothes but you’ll have better energy, better performance in the gym, and fat loss all over (abs, anyone?)

Meal planning the night before is easy to do.  For instance when you’re relaxing watching tv or laying in bed, open up your food tracking app and add food for tomorrow. Enter in everything you need for breakfast, pre-workout snack, post-workout snack, lunch, dinner, etc., adjusting as necessary, to hit your goals.
Tomorrow, if you need to adjust a little bit here and there, that’s ok. What you have set up is a beautiful plan, and now all you have to do is follow it 

2. Log it before you eat it.

If you can’t log your whole day in advance and follow your own journal, then at least follow one rule: log it before you eat it. I bet if you log it before you eat it, you will be very successful in hitting your macros!

Here’s just a few meals that I’ve been enjoying.
Breakfast is either protein oatmeal & raspberries

Another her favorite is egg whites with 1 slice of multi grain pita & 1 TB light cream cheese.image

Snacks: Greek yogurt with vanilla protein powder & cinnamon.
Or
Green apple and peanut butter
Or a banana with 10 raw almonds.

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Dinner: Grilled chicken, broccoli and salad 

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At the end of the night when I have a few macros leftover, well that’s where the interesting combinations are created. There’s been times where I had a bunch of calories & carbs and zero protein. So that’s where the famous pop tarts come in handy.. LOL

Happy Eating!

macros smart dog

Protein Oatmeal Recipe


 

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This  is one of my favorite breakfasts and I’m not usually a fan of oatmeal but this is delicious.  This recipe is from the new book by Chris & Heidi Powell called Extreme Transformation.

Raspberry Almond Oatmeal

Breakfast

⅓ cup rolled oats (½ cup for men)
½ cup water
2 teaspoons all-natural almond butter
1 tablespoon unsweetened almond milk (2 tablespoons for men)
⅛ teaspoon pure almond extract (optional)
¼ cup vanilla protein powder (½ cup for men)
½ cup raspberries
1 teaspoon slivered almonds
Dash of cinnamon
Vanilla stevia drops for sweetness

Mix the oats and water together. Microwave 1–2 minutes.

Stir in almond butter, almond milk, and almond extract (if using). Stir in protein powder.
Top with raspberries, almonds, and cinnamon. Add stevia if needed for sweetness. Eat warm.

You can also make this the night before by mixing all the ingredients together and storing in the fridge overnight without cooking. Eat cold.

Women: 285 cals; 11g fat; 30g carb; 20g protein
Men: 405 cals; 14g fat; 41g carb; 35g protein

I usually omit the peanut butter, slivered almonds, cinnamon & stevia.  My calorie count for my edited recipe is 200 calories.   🙂

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Mother’s Day Challenge


Are you up for the challengeMother’s Day Challenge

Hello My Sweeties,

Mother’s Day is 48 days from today, so I thought it would be fun to start a challenge since I’ve been way out of wack these past few months.  This challenge isn’t just for Mothers, it’s for everyone who has a mother too…LOL  Why Mother’s Day you ask??   Why not? 🙂  It’ll be a nice gift to myself for Mother’s Day if I can stick to it and give myself a nice weight loss by then.

The challenge for the next 48 days if you choose to accept it is to keep a food journal, weather it’s an online journal or good old pen & paper journal, that’s up to you.
For the next 48 days if you bite it ~you must write it  🙂

Challenge starts today and runs until Mother’s Day Sunday May 8, 2016.

Please feel free to comment below 🙂

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Easy Beef Kafta


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This is my no fuss & fast way to make kafta.

Kafta is a Lebanese dish that’s made with either lamb or beef and formed into a long meat roll and placed on a bamboo skewer.  It’s time consuming like any good dish is but I came up with a quick and easy way to prep this without any skewers.

Ingredients:
1/4 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/2 cup finely chopped fresh parsley
1 medium onion, grated
1 1/2 pounds lean ground beef
1 teaspoon salt, or to taste
1/4 teaspoon black pepper

Preparations:

In a large bowl, mix together the ground beef, onion, parsley, cayenne, allspice, salt and pepper until evenly blended.  Line a cookie sheet with plastic wrap, place meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.  At this time you can prep your salad and other veggies that you’d like to have for dinner.

Grill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

Serve with hummus and salad.

imagePlace meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.imageGrill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

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What I ate


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Egg whites scramble, homemade hashbrowns.

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Protein Cottage Cheese Waffles


This week I tried a few new things, one is this amazing protein waffle and the other is the No Sugar Maple Syrup.  Hope you like it as much as I do.  I cannot take credit for this recipe so I’d like to give a shout out to Michael Kory, the creator of this recipe.  Here’s the link to his YouTube channel and you can see him make the waffles.  He makes 4 waffles with his waffle maker but I make 8 with mine, I guess mine are thinner.  Either way they’re delicious!

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These are the ingredients for these delicious protein waffles.Aviary Photo_130819478287355169

 
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Just enough batter in each center or else it will spill out of the sides.

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Crispy protein waffles

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These are so good, I made the recipe four times, my teenage son ❤ loves them

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All done and ready when I crave them.  Perfect for breakfast or a snack or make it into a dessert.

Protein Waffles
Ingredients:
1/2 cup oats (40 grams)
1 scoop protein powder (30 grams)
1/2 cup low fat cottage cheese (115 grams)
1/2 cup egg whites (118 ml.)
1 tbsp. sweetener
1 tsp. baking powder
Pinch of salt
Cinnamon

Place all the ingredients into a blender until smooth.  That simple 🙂

Makes 8 waffles.
Amount per waffle:
58 calories
0g fat
5g carbs
1g fiber

8g protein

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