What do you get when you mix honey, peanut butter and plain greek yogurt together? I promise this isn’t a riddle or the beginning of some lame “dad joke”. What you get is the most delicious, protein packed snack in the whole wide world. Seriously! It doesn’t really sound that impressive, but I promise it will be your next go-to snack. Even my clients with super picky pallets like this treat.
What you need:
1/2 cup PLAIN greek yogurt
1 Tablespoon honey
1 Tablespoon peanut butter
OPTIONAL – 1/2 scoop any flavor protein powder that you like
Ah. Another Sunday Evening contemplating the upcoming week. I’m sure it will come with it’s challenges but you know what? I’m thinking positive today. And I’m geared up and ready to tackle whatever tomorrow brings. In fact… I actually can’t wait to go to sleep because:
A) I am usually exhausted by the end of the day
B) I love wearing my uber comfy Packer Jammies (yes I know. But we’ll be back again next year!)
C) it’s like taking a time travel spaceship to my favorite time of the day – BREAKFAST time!!
Seriously, who doesn’t LOVE breakfast? Every breakfast food in the world is amazing and I want you to be as excited as I am, so I want to share with you 2 of my go-to breakfast (or lunch, or snack, or pre workout, or just cause I want something sweet) recipes. One is unbelievably easy and the other takes a little more prep time, but it is so worth it. Oh and did I mention that that both use Apollo® Protein Power AKA the best-tasting protein in the world? Bonus! To read the full article, click here
Happy #TastyTuesday peeps! My life is now complete! After years of having the same post workout combo (protein power mixed with water and a 1/2 of a banana), I decided it was time to mix it up a bit. After what looked like a science experiment gone horribly wrong, I came up with this delicious goodness. I found the original recipe online and made some tweaks to make it my own.
1 c. Almond Breeze Unsweetened Vanilla Almond Milk
1/2 Frozen Banana
1/4 Alcohol Free Vanilla Extract
5-6 ice cubes
Blend in your handy dandy Ninja blender and enjoy!
This shake is a perfect post workout replenisher as is, but if you would like to make it more of a meal, make these modifications to make it more filling.
Add: 1 T nut butter
Add: 2 T uncooked oats
Use: 1 frozen banana
But if you would like to jazz up this shake a bit, pick and choose what you you would like to add and make your own version.
Happy #TastyTuesday! I’m just over here living the “basic girl” dream of pumpkin this and pumpkin that. This recipe has been my absolute favorite go-to snack lately and who can blame me? It is freaking delicious (and nutritious)! Pumpkin is an incredible source of Vitamin A, Vitamin C, antioxidants and fiber. And with more potassium than a banana, pumpkin is a great post workout recovery food. Top a bar with natural nut butter for a healthy snack or serve with a spoonful of fresh whipped cream for a great dessert. I promise once you have tried these bars you will be excited to be “basic”.
Happy #TastyTuesday! Today I am going to share with you my “go to” breakfast. I refuse to cook breakfast every morning. When I get up in the morning I am HANGRY and I don’t have time to fool around. I need food in my belly and coffee in my system ASAP. These little gems are waiting in my fridge for me every morning. All I have to do is pop one in the microwave and top it with a little Almond Butter and BAM – breakfast!
Directions: Preheat oven to 350. Mix all ingredients EXCEPT oats into blender until smooth. Add in oats and blend until your preferred consistency. Less blending for chunkier loaves and more for bread like loaves. Lightly coat 6 mini muffin tins with Pam. Pour 1 c of mixture into each tin. Cook for 50-60 minutes. Let cool and store in fridge for up to 7 days.
I prefer to use Unico Cinnamon Roll Protein Powder and a custom cinnamon roll blend from MyOatmeal.com when baking these loaves. It gives them a great flavor!!! If you want to try any of the Unico products use code FITTOGO when checking out and get FREE SHIPPING.
3,2,1….Happy New Year! That was 11 months ago. It’s November – do you know where your New Year’s Resolutions are?
2016 is right around the corner, seriously. I was just at the store and they were putting up the Christmas displays – CHRISTMAS DISPLAYS BEFORE THANKSGIVING!!! What is the world coming to? I know life flies by when you are having fun, but it honestly seems like just yesterday we were shoveling out the driveway and wishing that it was 80 degrees and sunny. And now, here I am discussing New Year’s Resolutions. Bare with me on this one. Click here to read more…..
This article was posted today on Health Your Way Online. Please take a minute to check them out for some great health and fitness tips.
Turmeric has been getting a lot of attention in the health and fitness industry lately. You may know turmeric as a spicy, golden powder in curry recipes that gives Indian dishes its incredible flavor. But, what you may not know about turmeric is that it can help you recover from your next workout.
What is turmeric?
Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh which resembles the ginger root. Curcumin, the main active compound in turmeric which gives it the bright color, is loaded with health benefits. For years, naturopaths have been prescribing turmeric and curcumin to treat a number of ailments such as:
high blood pressure arthritis joint pain pre-diabetes ulcers heartburn depression
Most recently, a new, double-blind, randomized-controlled study published in the European Journal of Applied Physiology in March 2015 found that curcumin can help reduce pain associated with delayed onset muscle soreness (DOMS) and aid muscle recovery in physically active people. Participants in the study were given curcumin twice daily and asked to perform a heavy eccentric exercise. They were monitored for 2 days and the researchers not only found that the curcumin helped reduce DOMS, but also improved the participants performance due to the anti-inflammatory properties.
Supplementation
Turmeric or curcumin can be taken in pill form or in the whole form as a spice. If you are choosing to supplement your diet in pill form, either with turmeric or curcumin alone, make sure to seek out a brand that contains the compound piperine, which will aid in absorption. If you would rather consume turmeric “as is”, select an organic, non-irradiated brand that is packed with naturally occurring curcumin.
Turmeric can be a great addition to your meals and drinks. Here are a few simple ways to add it to your diet:
Add it to eggs Sprinkle it on veggies like cauliflower, potatoes, and root vegetables Add it to rice Use it in soups Blend it into a smoothie Simmer turmeric with milk and honey and add it to your tea
Please note that turmeric and curcumin supplements are not suitable for pregnant women or individuals with bile duct dysfunction or gallstones. Turmeric also has the ability to slow the clotting of blood so it should not be mixed with blood thinners or taken within 2 weeks of any type of surgery. Consult your doctor before beginning any supplementation regime.
Ok, so this post has really has nothing to do with unicorns, but when I think of Unico Nutrition, I think of Unicorns and both Unico and Unicorns make me happy sooooo….
I am so excited to announce that I am a Unico Nutrition Ambassador and I will be contributing my vast knowledge of fitness stuff (running and lifting heavy things), mad cooking skills (mostly protein pancakes and coffee) and sarcasm to their blog. You can read my first blog post, Beating The Five Exercise Excuses here.
But for real though. In July I was asked to review a few Unico Nutrition products and I was instantly a super fan. Unico Nutrition offers a variety of items which are all awesome:
Now – to the good part! So, what can I do for you? As your ultra fabulous ambassador, I can offer you $5 off your when you use code FITTOGO at check out.
I can’t praise this company enough. They produce quality products that taste delicious and hold up to their claims. The customer service is outstanding and I can’t ask for nicer people to work with. And what I really love about this company is that they don’t claim to be the “beat all to end all” product that will be your magic pill. They know that you will make the change because of what YOU DO, not because of what you drink. To quote their motto: “We’re a supplement company. We’re not going to make you lose 10 pounds. We’re not going to make you gain 10 pounds of muscle. We’re not going to make you run faster, lift heavier, or set new personal bests. You’re going to do that. And we’re going to help.”
Once you buy all of the products, you must try the only post workout shake that I will drink to refuel my muscles and make my taste buds happy!
Apollo Vanilla Berry Goddess Protein Shake
1 cup Unsweetened Vanilla Almond Milk (more or less depending how thick you like your shake)
This recipe has been my absolute favorite go-to snack lately. I am looking forward to spring, but my taste buds are still stuck in the fall. Pumpkin is an incredible source of Vitamin A, Vitamin C, antioxidants and fiber. And with more potassium than a banana, pumpkin is a great post workout recovery food. Top a bar with natural nut butter for a healthy snack or serve with a spoonful of fresh whipped cream for a great dessert.
Ingredients:
1 c. canned pumpkin (not pumpkin pie mix)
6 egg whites
2 t. vanilla
2 scoops vanilla protein powder (100 cal/20 g. protein per scoop)
4 T coconut flour
1 t baking powder
2 t cinnamon
1/2 t nutmeg
1/4 t ginger
2 packets of stevia
Mix until smooth and spread greased 8 x 8 pan. Bake at 350 for 25 minutes. Makes 4 servings.
Macros per serving: 142 cal | 20 g. pro | 2 g. fat | 12 g. carbs
My life is now complete! After years of having the same post workout combo (protein power mixed with water and a 1/2 of a banana), I decided it was time to mix it up a bit. After what looked like a science experiment gone horribly wrong, I came up with this delicious goodness. I found the original recipe online and made some tweaks to make it my own.
1 c. Almond Breeze Unsweetened Vanilla Almond Milk
1/2 Frozen Banana
1/4 Alcohol Free Vanilla Extract
5-6 ice cubes
Blend in your handy dandy Ninja blender and enjoy!
This shake is a perfect post workout replenisher as is, but if you would like to make it more of a meal, make these modifications to make it more filling.
Add: 1 T nut butter
Add: 2 T uncooked oats
Use: 1 frozen banana
But if you would like to jazz up this shake a bit, pick and choose what you you would like to add and make your own version.
