Protein Power Bites

Protein Power Bites

Yesterday after my personal training sessions I decided to get a little creative in my kitchen.

 I came up with these delectable little pre or post-workout Power Bites!  Perfect little bite sized yummy healthy goodness!

Power packed with a great balance of complex carbohydrates, fiber, protein and healthy omega 3 fatty acids.  All natural ingredients, what's not to love.

Ingredients

So easy and no-bake, just chill in your fridge!  The boys had them for dessert last night after dinner.  They loved every bite.

I stored the leftover in a mason jar in the fridge.

Coconut

I only had Bob's Red Mill Unsweetened Flaked Coconut so I decided to run it through my cuisinart.  Now I have created desiccated coconut for my recipe!  Voila! 

Ready to Rumble!

All my ingredients above and I am ready to rumble!

Ingredients

1 cup Oats (use gluten-free if needed)

1/2 cup all natural Chunky Peanut Butter

1/2 cup unsweetened desiccated Coconut

1/2 cup mini Dark Chocolate Chips

1/3 cup Honey

1/4 Cup Flaxseeds or Chia Seeds

2 tablespoons Vanilla Protein Powder

1/4 teaspoon cinnamon

Instructions:

Spray a large bowl with Pam, Mix all the ingredients together in bowl until it looks like an evenly distributed uniformed dough.

Roll the dough into twenty-four 1-1/2 inch balls.  

Refrigerate the bites for 30 minutes.

Store in an airtight container for up to a week.  Enjoy!

Sugar Cookie Protein Shakes

Sugar Cookie Protein Shakes

Craving Sugar Cookies?  You really need to try this Sugar Cookie Protein Shake recipe!  It is so delicious and easy to make.

This is such a great recipe, it really tastes like cookies!  Check it out!

Sugar Cookie Protein Shake

1 Scoop Vanilla Protein Powder

1/2 Teaspoon Vanilla Extract

1 Tablespoon Coconut Oil or less

Dash of Sea Salt

1 Cup Unsweetened Almond Milk

1 Tablespoon Almond Flour

Sole Français & Roasted Potatoes

Filet of Sole Français 

This is such a great recipe and so easy to prepare.  Sometimes plain broiled fish gets too boring for me, so I decided to turn to Cooking Light for some inspiration! 

You can also use chicken for this recipe.  

This recipe has a subtle hint of lemon and white wine, I added lemon slices for a more pronounced lemon flavor.

Oven Roasted Potatoes

These are my oven roasted red potatoes.  They are so incredibly delicious and a so easy to prepare.  I wasn't sure if I was going to serve my filet of sole with brown rice or potatoes.  I had a bunch of potatoes on my counter so I decided to throw them together with a bunch of herbs, olive oil, and fresh ripe tomatoes.  They were incredible!

Fresh From The Oven

I seasoned them up with sea salt, black pepper, olive oil and fresh parsley.  I had a few ripe tomatoes ready to eat so I decided to roast them along with the potatoes at 375 degrees.  They were so good, as you can see from this photo.

Into The Oven They Go!

Here's the recipe for the Filet of Sole!  Enjoy!

Filet of SoleFrançais 

3/4 cup Egg Beaters or whole eggs

1/4 cup grated fresh Parmesan Cheese

1/4 cup chopped fresh Parsley

1/4 cup dry White Wine

2 tablespoons fresh Lemon Juice

1/4 teaspoon of sea salt

3 Garlic Cloves, minced

8 (4-ounce) slices Filet of Sole 

1/4 cup all purpose flour

1 tablespoon Olive Oil

Cooking Spray

2 tablespoons of Butter (optional)

1/4 cup dry White Wine

3 tablespoons fresh Lemon Juice

Preparation

Combine first 8 ingredients in a shallow dish.

Dredge filets in flour, and dip in egg substitute mixture.  

Heat 1 1/2 teaspoons oil in a large non-stick skillet, coated with cooking spray over medium heat.  Add 4 filets; cook 2 minutes on each side or until done.  Remove fish from pan; keep warm.  Wipe the drippings from pan with a paper towel.  Repeat the procedure with 1 1/2 teaspoons oil and the remaining filets.

Melt butter in pan (or olive oil); add 1/4 cup of wine and 3 tablespoons juice.  Bring to a boil; cook for 10 seconds.  Serve immediately over filets.

Zucchini & Tomato Bake

Zucchini & Tomato Bake

This was such an easy and delicious recipe I have to share it with you. It's the perfect entree to serve for Sunday brunch.  

I have made this before, but I decided to lighten it up this time around.

Bisquick Heart Smart

Ingredients

3 Cups Thinly Sliced Zucchini 

1 Large Garden Tomato

1 Cup Heart Smart Bisquick

1/2 Cup Grated Onion

1/2 Cup Grated Cheese

1/4 Cup Reduced Fat Mozzarella 

1/4 Cup Canola Oil

4 Eggs Beaten

Salt & Black Pepper

Obviously you can add or subtract what you like.  I only used 1/4 cup of onion and did not add any salt.  I only had extra virgin OliveOil so I decided to swap it out for canola oil instead for a lighter taste.  I used Bisquick Heart Smart instead of the original.  The original recipe calls for 1/2 cup of oil, I lightened it up to a 1/4 cup.  You can also use egg beaters or egg whites, I used whole eggs. I added a fresh garden tomato and a sprinkle of reduced fat mozzarella.  

Before I decided to add Tomato

Living next door to an amazing farmers market I always have tons of fresh produce on hand so I decided to add a garden tomato to the top, so good!  I used a 13  x 9 pan sprayed with Olive Oil spray.  Preheated the oven at 350 degrees.

Ready for the Oven

Baked for 25 minutes and that is all!  So delicious!  You can add or subtract anything you like, mushrooms would be a nice addition.

Finished Product

Definitely a great dish for house guests in the morning or afternoon.  This is a great recipe and a great way to add some vegetables to your morning meal.  I would also add a green salad along with it.  Try it out for yourself, you will not be disappointed!  Bon Appetite!   

Brunch is served!

Chia Moxie & Brown Rice Cakes

Chia Moxie Superfood

I really love taking my time and food shopping at Whole Foods Market. There is such a huge variety of healthy foods and snacks to chose from, it really makes food shopping enjoyable.  This week I made a short list of a few select items I was looking for, in addition to my basic staples.  These are two products  I highly recommend.

Chia Moxie Peanut Butter

 Chia Moxie ingredients:  Dry roasted unsalted unblanched (with peanut skins) Peanuts and Chia Seeds.

These products are not just for athletes, but for anyone seeking highly nutritious and delicious foods to support active lifestyles.

Suzie's Thin Cakes

Susie's Whole Grain Brown Rice Thin Cakes

Suzie's Whole Grain Thin Brown Rice Cakes are a perfect snack.  They go well with Chia Moxie Peanut Butter a truly Dynamic Duo!

  Suzie's Brown Rice Cakes only have 54 calories per serving (3 cakes) and 12 grams of good carbs.  They taste great and are a perfect size.  I definitely prefer the thin cakes over the puffed ones.  Try them out! 

Nike Flex Trainer 3

Nike Flex Trainer 3

These Nikes are the newest addition to my Nike collection!  These shoes are comfortable and lightweight and great for training.  I like the flat soles especially for squatting and lunges it's like a being barefoot.  I have running shoes so I won't be using these for running, but you can.

I love the vibrant colors and they are comfy and stylish.  My client Elizabeth has them also, I copied!  Check them out if you get a chance you will love them!  Now I'm off to the gym!

Fitness Terminology Explained

When I am training clients I refer to certain "fitness" terms that not every client understands. Recently I came across this list in one of my fitness magazines and I thought it would be a good idea to share it.

Anaerobic Exercise - A high-intensity activity (like sprinting or heavy weightlifting), usually performed for fewer than two minutes, that uses phosphates and glycogen-instead of oxygen-as fuel.  It ups speed, power, strength and endurance while torching calories.

Compound Exercise - A movement that occurs at several joints, working multiple muscle groups.  Think squats, which involve bending the ankles, knees and hips to target the hamstrings, quads and glutes.

Drop Sets - A technique that involves starting an exercise with the heaviest weight you can lift, then decreasing the load with each set.

High-Intensity Interval Training - Alternating short bursts of exercise at a very challenging effort level with periods of recovery at a moderate one.  It boosts endurance and burns the greatest number of calories in the least amount of time.

Plyometrics - Quick, explosive moves-such as jumping-that increase muscle strength and power while blasting calories.

Superset - A set of two exercises done back-to-back, without rest in between.  These moves can work opposing muscle groups-like biceps curls and triceps kickbacks-or the same body part.

Target Heart Rate - The beats per minute you should aim for during cardio exercise, based on your intended exertion level.  For low-intensity exercise, shoot for 50 to 60 percent of your heart rate max: for moderate: 60 to 80 percent; and at a high intensity, between 80 and 90 percent.

*Subtract your age from 220 to get your estimated heart rate-the most beats per minute your heart can safely reach during exercise.

Living A Healthy Lifestyle

I hear too often people saying "you only live once" when they refer to their unhealthy eating, drinking and partying.....In my opinion, wouldn't you want to live your life feeling amazing from the inside out? Full of strength, life and energy?

  Love yourself enough to nourish your body daily with whole foods, daily sunshine, fresh air, exercise, water and sleep.

Have a great weekend!

Yoga Sequence

Yoga Sequence

Get out your yoga mat and hold each pose as best as you can for 10 seconds.  Increase the time you hold a pose as your strength and balance increase. 

Benefits of Yoga

Increases Flexibility

Relieves Pain

Reduces Cortisol Levels 

Increases GBA Levels

Increases Serotonin Levels

Builds Strength

You Can Perform Anywhere

Joint Help/Range of Motion

Body Confidence

"Travel light, Live light, Spread the light, Be the light."

Easy Brown Bag Popcorn

This is a great snack idea for Superbowl Sunday!  So many of my clients buy microwave popcorn which is quite convenient, but filled with sodium, artificial flavors, colorings and costly.  I personally use a Cuisinart Popcorn pumper which I love!  I also have an air popper.  

Brown Bag Popcorn is a great alternative to store bought microwave popcorn.  You will never have to buy microwave popcorn again!  This is an easy to prepare high fiber healthy snack the whole family will enjoy!

Add 1/3 cup popcorn kernels to a brown paper bag, fold the bag over twice then heat in a microwave, folded side down for 2 minutes.  That's it!  Fresh popcorn minus the nasty artificial stuff!  You can enjoy it bare or add some sea salt and you're good to go!  Check it out, I'm sure you won't be disappointed.