Pumpkin Muffins (3)

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1 cup oatmeal or almond flour

1/4 tsp salt

1/2 tsp baking soda

1 tbsp pumpkin pie spice

3 egg whites

1/3 cup agave or honey

1 cup of pure pumpkin canned

½ cup fat free greek yogurt or cottage cheese blended

2 scoops vanilla whey protein

Mix dry ingredients, mix wet together. Gently fold wet ingredients into the dry until just mixed. Pour into a sprayed 8 x 8 pan and bake at 350 degrees for 25 minutes or until done. Cut into 8 pieces!

This can also be made into 12-16 muffins (15 minutes bake time) or else a 9 X 5 loaf pan (45 minutes cook time). 

Varations: Add dark choc chips, pecans etc.

Fill muffin tin 1/3 full place a cube of cream cheese and then 1/3 more batter for a filled muffin!

 

Tuna Cakes

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Make yourself a few of these ahead and grab them for lunch or snacks! 

Serve as a post workout meal with rice or eat anytime with vegetables alongside them.

3 cans light tuna drained

1/2 cup ground flax 

4 green onions or white onion minced

2 eggs beaten

1 tsp soy sauce

1 glove minced garlic

salt & pepper to taste

2 tsp olive oil

Combine all ingredients and form into six patties.

Fry on a large griddle or cook in a grill.

80 cal/cake

10.5 gr protein

2.3 gr carbs

3 gr fat

 

Monkey's Lunch Protein Shake

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Do you want some fries with that shake? No, thanks I'm working hard to keep my fitness where it's at without adding fries I'll just keep the shake!

Protein shakes are great options when you need to fuel after a workout. Now remember I'm not advocating a certain brand because I am paid to. Where I disagree buying a product to use as a shake is when:

a) You have to drink that brand only. 

b) You have to buy it from a dealer not at any store.

c) It is junk protein with soy and fillers.

d) It is sold as a meal replacement and part of a diet dangerously low in calories.

I love shakes and they have been a staple in helping my mom heal after surgery or when it is too hard for her to eat her calories I can pack a lot of fuel in one little mug!

One of my favorite shakes right now is this one below it is fantastic and should be used as a post workout shake! Why? Because you should be eating more carbohydrates and proteins after workout to facilitate healing and repair. As well you will burn up all the energy from the carbohydrates instead of storing them!

Everyone asks what protein powder I use, now I am not a nutritionist or dietician but this is the one I feel the best using. It is sweetened with Stevia and is GMO free (genetically modified organism). There is no soy in it which is important as well. Why? That's a whole other article.

It is available at many grocery stores (Extra Foods in Canada) and is not really expensive.

Monkey's Lunch:

In a Magic Bullet Mug add in order listed:

1 frozen banana

4 ice cubes (large size)

1 tsp-tbsp of natural peanut butter or almond butter

Water to fill the mug up to 3/4 full (about 400 ml)

1 scoop chocolate protein powder

Blend and serve.

YUMMY!!


I Live Life Now,

Lisa Stocking

CSEP-CPT

 

 

 

Pumpkin Pie With No High!

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Happy Thanksgiving!

I hope you have planned out the weekend and included your workouts and how you will survive all the pumpkin, stuffing and food extravaganza over the next three days. 

There is really no reason to get out of hand with the weekend even if you are heading home to your mom's where she must feed you incessantly. One day has never been the demise of any healthy lifestyle, it's next week when you forget that it's Suzie's birthday at work and you indulge again and become too "busy" to workout!

A couple of tips for the weekend:

1. Workout before a big meal! You will enjoy the after burn of exercise on your food intake (basically you will burn a lot of what you eat refuelling your muscles after a HARD workout) because you have ramped up your bodies need for calories. But really just workout before or after because it is better than the alternative of let's say NOT working out!

2. Eat before you go to Grandma's house for supper. Yup, you heard me PLEASE PLEASE PLEASE for the love of life do not starve all day "saving" up for the big meal. That spells disaster and weight gain when you binge. Eat a well balanced snack or meal of protein and carbohydrates before heading over to temptation island.

Here is an AMAZING recipe that is low calorie but has all the benefits and TASTE of the real thing!

Slow Cooker Split Pea Soup

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2 ½ cups dried split green peas

1 cup diced ham

2 medium carrots

1 cup diced celery

1 cup diced onion

½ tsp salt

½ tsp pepper

2 tbsp chicken oxo

¼ tsp ground thyme (or poultry seasoning)

7-8 cups water

 

Place all ingredients in a slow cooker; turn on low for 8 hours or high for 4 or 5 hours. Use less water if you like it thick, more if you like it thinner.

 

Super easy and yummy and I used to hate split pea soup! A meal in a bowl.

Chocolate Protein Cups!

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  • Dr. John Berardi  www.precisionnutrition.com 
     Melt a bar (50g) of 99% chocolate, 2 tsp coconut oil, and a bit of your favorite sweetener in a glass bowl on top of a boiling pot of water.
  • While melting the chocolate, mix the following in a bowl to form the protein "stuffing".

    1/4 cup of chocolate protein powder
    1/4 cup of ground mixed nuts
    1/8 cup of coconut flour
    1/4 cup of ground oats 
    1/2 cup of almond milk

  • Once the chocolate is melted, pour a thin layer into silicone muffin mould/chocolate molds. Once you have 10-12 pieces poured, place in freezer for 10 minutes.
    Then place the filling in the middle, layer chocolate ontop again and freeze 10 minutes then eat!!
    YUMMY!!

 

Breakfast Cups

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FUEL FOR THE WEEK

Breafast Cups

6 eggs (omega 3 organic or regular)

½ red bell pepper finely chopped

1/8 cup shredded cheese your choice

sprinkle salt and pepper

Line a muffin tin with a lean ham slice, pour 1/6th of the egg mixture into the cup.

Great breakfast!

Simply Corn

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With the snow melting away and the temperatures increasing daily it is time to start using the barbeque or grill with vengence once again.

For years I struggled with cooking corn properly it was either too cooked or undercooked without much flavor until I discovered roasting it on the barbeque.

Here is the answer to great tasting non-bland corn!

6 cobs of corn

1-2 tbsp olive or canola oil

spices to your taste

Pre-heat the barbeque on high.

Peel the corn ensuring it is completely clean, using a kitchen brush coat the cob completely with a thin layer of oil. 

Once coated sprinkle with seasoning salt, pepper, chili powder or any other combination of spices you enjoy.

Place over medium heat on the barbeque and turn every few minutes to ensure even cooking and prevent burning of the corn. Once the corn turns to a brighter yellow colour instead of an opague yellow it is done.

This has such rich flavor and is a great side dish for any meat you enjoy.

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