Exercise your mind and body

Posts tagged ‘Snack’

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.    
Macronutrients banner

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

Meal Prep #1


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mealprep

Hi Everyone,

Hope you’re all having a great week so far.  I’ve seen many people posting they’re meal prep and I’ve been so eager to try it, Monday I went and bought groceries & I began to cook.

If you plan to meal prep start with 1 meal per day for the week.  Lunch is my busiest time of the day so it makes sense to prep my lunch for the week and I even portioned out some snacks.

Note to self:
Saturday plan menu & go grocery shopping.
Sunday cook & meal prep for the week. (Lunch & Snacks)

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Below are the groceries that I bought.  I didn’t really have a planned menu.  I knew I was going to do chicken and salad.
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In the picture below you’ll see my lunch & snacks.

Lunch:
4 oz grilled chicken breasts
3 oz baked sweet potato with coconut oil
2.5 cups mixed greens
0.5 cups shredded carrots
1 Tbsp Caesar dressing (not shown)

Calories: 393
Net Carbs: 19
Fibre: 6
Protein: 39 

Snacks:
Baby Spinach & Strawberries (for smoothies)
Blueberries (for protein shakes)
1 cup watermelon 11 gr carbs
Mini bell peppers

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Spinach Dip Recipe


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(Missing from the picture is the mayonnaise and Asiago cheese, they were last minute additions)

Ingredients:
2 cups frozen chopped spinach, thawed and squeezed dry
2 Tblsp Mayonnaise
2 cup (500 mL) sour cream
1/4 cup cream cheese
1 tsp Onion soup mix
Optional: 1/4 cup shredded Asiago cheese 

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I like to saute the spinach to get all the water out but you can skip this step if you like.

In a large bowl add cream cheese and microwave for 20 seconds, this is to soften the cheese so it will mix well.  Add sour cream, mayonnaise, onion soup mix, stir until well combined.  

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 Add spinach

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Stir until well combined. At this point you can add the Asiago cheese.  

You can add so many things to give it some more flavor, sliced sun dried tomatoes, marinated artichokes, Parmesan cheese,  sliced olives, sliced water chestnuts, green onions, the combinations are endless.

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Cover and refrigerate about 2 hours to blend flavors.

Serve with dehydrated zucchini chips/wafers and with fresh vegetables.

 

Swiss Chard Chips


These were so good that my family gobbled them up so quickly that I didn’t have a chance to take a picture.

Ingredients:
10 swiss chard, leaves
1 TBS extra virgin olive oil
1/2 tsp salt
1/8 tsp chile powder

Instructions:

Preheat oven to 275ºF.  Remove stem and cut into 2-inch pieces, place cut leaves in one layer on a baking sheet and toss with 1 TBS extra virgin olive oil, season with 1/2 tsp salt, 1/8 tsp chile powder.
Bake for 20 minutes, then turn leaves over and bake for an additional 20 minutes.
Let chard chips cool and serve.

Full Day Of Eating 5


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Here’s a bunch of meals from Breakfast, Lunch, Dinner and snacks that have kept me busy in the kitchen.  Hope this gives you some options for your next meal, most of the meals you see have the recipes posted, just do a search in the recipe search box and you’ll find it.
The Blackened Brisket is a new recipe which will be posted soon.
All the best and Happy Low Carbing 🙂

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Coconut Minute Bread-Net 3.5g


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1 tablespoon coconut flour
1/2 teaspoon baking powder
1 teaspoon vanilla protein powder
1 tablespoons heavy cream
2 Tablespoons melted butter
1 egg, lightly beaten

In a bowl mix together the coconut flour, baking powder and the protein powder.
In a separate bowl beat the egg, melted butter and heavy cream.
Mix the dry ingredients with the wet ingredients until the mixture looks creamy.
Microwave for about 1 minute 30 seconds or until done.
This makes a spongy soft bread.

Serves: 1
Calories 370
Fat 33.8 g
Carbs 6.1
Fiber 2.6
Protein 12
Net Carbs: 3.5

Below is how I made my grilled sandwich.  I sliced the bread in half and placed it on a buttered griddle.  I added some fried spicy cappicolo (ham) & shredded cheddar cheese.  Grill until golden brown and serve.

Voila!!  Delicious!!

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