Tag Archives: protein powder

Sweet things

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Sometimes you  just need a little sweetness.

Ok, maybe I need to clarify. I need a little (or a lot) of sweetness, and my husband can take it or leave it. Hmmm, I  just don’t understand.

Anyways, I’m always on the look out for “healthier” desserts to satisfy the craving without tons of sugar and fat.

Two words- Cinnamon Cake. Soooo much healthier than a Cinnabon….. Plus, there is a little protein hidden in there to slow the insulin spike. Inspired by Nourish and Flourish.

Ingredients

1 cup whole wheat flour

1 cup Oatbran

3/4 cup sugar 0r 3/4 Splenda granulated

1 tsp baking powder

1tsp baking soda

1/2 tsp slat

1 cup non fat plain yogurt

1 cup unsweetened applesauce

1 tbsp coconut oil

2 Tbsp water

2 eggs

2 scoops vanilla whey protein powder

1 Tbsp cinnamon

Streusel Topping

1 Tbsp cinnamon

2 Tbsp brown sugar

1 tsp vanilla extract

1/8 Tsp salt

1/2 cup quick oats

1 Tbsp butter

Glaze

1 cup powdered sugar

3 Tbsp almond milk

1/2 tsp vanilla

Directions

1. Preheat oven to 350. Coat a 13 X 9 baking dish with cooking spray.

2. In a large mixing bowl, combine the oat bran, whey protein, stevia (or sugar), baking powder, baking soda, and salt. stir to blend.

3. In a separate mixing bowl, combine yogurt, eggs, applesauce, oil and water. Stir until smooth. Add wet ingredients to dry, stir to blend. Spread evenly in pan.

4. In a small bow, stir together cinnamon, brown sugar, vanilla and salt. Add oats add stir to blend. Add butter and rub in with fingers until mixture is moist crumbs. Sprinkle evenly over batter, can even swirl into batter with knife.

5. Bake 25 minutes, allow to cool before cutting into 12 pieces.

6. While cooling mix icing ingredients. This is a thin glaze, to cut down on sugar. If you desire a thicker glaze add more powdered sugar, or even try the vanilla protein powder. Then pour icing over cooled cake.

Pumpkin spice oatmeal

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Looking back at my pics I realized I’m like a kid who can’t stay in the coloring lines. Hmmm, go figure. Still have my work cut out for me. It’s a work in progress. Just like the blog roll page (which I am leaning towards and will continue to develop in next few days).

Anyways, on to other topics like food! This bowl of comfort has been perfect for the colder days we have been having here. Of course it’s all relative since we hardly have more than 20 degree temp change all year. But, I have come to appreciate the more subtle changes here in southern CA over Rochester, NY where I grew up.

I have been definitely getting enough Beta Carotene this week with all the pumpkin I have been eating. Good for the eyes! This oatmeal mix is perfect following a workout, or as a meal or snack. The protein will help to rebuild your muscles and keep you full for awhile. This version is a little sweeter with applesauce and a little agave, but both will give you energy. The insulin spike will be dulled by the fiber from the oats and protein. Good stuff.

Pumpkin spice oatmeal
1/2 cup slow cooking oatmeal
1/4 cup oatmeal
1/4 cup pumpkin purée
1/4 cup unsweetened applesauce
1tsp agave
1tsp vanilla extract
1 cup almond milk
1/2 cup water
1 scoop protein powder
1 tsp cinnamon
1 tsp pumpkin spice

Bring water and almond milk to a boil. Stir in spices, applesauce and pureed pumpkin. Bring back to a boil and place on med heat. Add in oatmeal and cook for 10-15 minutes. Then add in Oat bran. Keep cooking until it’s consistency you desire. Lower heat and add in vanilla extract and agave. Continue to stir, and turn off heat. Then add in the protein powder. You can eat part immediately and place half in the fridge for the morning. Breakfast to go. Perfect!

Name Change

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I always knew “No stopping with One” was a temporary name, but I hadn’t been inspired by a new one until this morning. My friend and I had a  Sunday morning brainstorming walk. Talk about multi tasking to it’s finest.  Relaxed with a good friend, burned some calories, and finally came up with a new name- “Berry Happy Bodies”. I guess it goes to show you- two brains are better than one at times ;) . Special thanks to my friend for her inspiration!!!

Why berries?  In certain groups blueberries, specifically, are known as a super food. They provide anitoxidants, phytoflavinoids, and not to mention vitamin C for muscle recovery. You will also get energy from the carbs and and natural fruit sugars, all while being low in calories. Try them frozen in a drink- I’ve got a good one I will post soon.

So how can you use this amazing food for your body? In a workout recovery snack. Why should you have a snack following a workout? Allrighty then, here comes the Body Tip.  If you performed a cardio workout you burned carbs and depending on the intensity you broke down muscle. If you strength trained you still tapped into your glycogen storage, but more importantly you broke down muscle. If you do not refuel your body immediately or within 60 minutes, you will risk being super fatigued and sore, not to mention your body will have nothing to help it recover so you can receive the benefits of your hard work. Whatever you eat will go to your muscles to help with repair and your glycogen stores (perfect for you runners).  Note of caution: do not go crazy here, 100-200 calories of a complex carb and protein depending on the intensity of your workout, will work perfectly. Again, you don’t want to ruin your hard work so now’s not the time to splurge on a cupcake or huge burrito because you worked out. K, enough said.

Here is an example of the perfect recovery snack. It is a great ratio of protein and carbs. Protein from yogurt, and a powdered rice protein. carbs from berries, banana, and granola. In this pic the serving size is on the bigger side, but I was actually using it for a post workout lunch.

           Berry Bowl

1 cup of blueberries

1 banana

1/2 cup non fat plain yogurt

scoop of Protein Powder

1 tbsp wheat germ

1/2 cup almond milk

1 tsp stevia (optional)

5-6 ice cubes

Put all ingredients in a blender and make some noise. After blended pour into bowl and sprinkle with granola and dried or raw fruit. Enjoy!