Easiest Protein Pancakes Ever…

May 7, 2014May 4, 2014 ~ cassandra ~ Leave a comment

I saw this tip on Instagram, and thought I’d give it a try. Original “recipe” called for a bit almond flour, but I left it out and the 2 ingredient Protein Pancake was delish! I also tried it with an added 1/2 banana and that was amazing as well…but 2 or 3 ingredients in a recipe? Can’t go wrong!

3 egg whites + 1 scoop chocolate protein

3 egg whites+ 1 scoop protein + 1/2 banana, mashed

I whipped the egg whites with a fork then added the banana/protein. So easy! Melted a bit of coconut oil in the pan, and when it was done I topped with a bit of PB2 and some berries.

Keep in mind depending on the brand of protein you use, the scoop will be a different size. NLA for her serving size is actually 2 scoops, so this was half a serving. Just add more egg whites/protein to reach your desired consistency. My batter was pretty wet, but it puffed up nicely,

Enjoy!

Weekend Faves

March 25, 2014 ~ cassandra ~ Leave a comment

This past weekend was pretty laid back. We had a few errands to run, as it was our last weekend before going out of town. I indulged in 2 of my favorites! Chipotle and Menchies…so good!

On Saturday night we hit the gym. It was so quiet!

Sunday was perfect. After church we had a Sunday nap, I made a yummy dinner, we took a walk, facetimed with my family, and I made some delicious blueberry bread. All of my favorite Sunday activities 🙂

sauteed grape tomatoes, red peppers, and kale with olive oil and garlic. Panko breaded tilapia, and garlic brown rice/quinoa. Yum!

Happy Tuesday!

New on the grocery list…

March 7, 2014May 4, 2014 ~ cassandra ~ Leave a comment

It takes a lot for me to permanently add something to our rotation, but recently a few loves have been found.

Food Should Taste Good Multigrain Chips I’ve been getting these from costco for a while and they are so good, I don’t even miss “real” chips. They are delicious with salsa, hummus, or guac.

Cream of rice I used to eat oatmeal everyday (with some concoction of egg whites, almond milk, pb2 or whatever else sounded good) but I’ve been dealing with some GI issues and decided to try cutting some things out of my diet. I went with cream of rice instead and it’s delicious. I’ve always liked cream of wheat and it’s very similar (but GF). I add a scoop of protein powder and it’s delicious.

Questbars These are seriously the best protein bars. If you bake them they turn into cookies. I’ve gotten a few samples over the past few months, and finally bought a box at the fitness expo we went to a couple weeks ago. 20 grams of protein and 3-5g net carbs you cannot go wrong. My favorite flavors are Chocolate Chip Cookie Dough and White Chocolate Raspberry.

Ezekiel Bread It took forever for me to try it, but thanks to Jazzything’s suggestion at the motivational event a few months ago I tried it. And loved it. It’s flourless and is made from sprouted grains. It makes the best toast and is delicious with avocado (but what isn’t?)

Coconut flavored La Croix I’ve tried a few flavors and this one is the best! It’s really good with a little pineapple juice too.

Zevia This one is for my husband. It’s soda sweetened with stevia and it’s delicious. He likes the cream soda flavor. We get this at sprouts, but I’ve seen it at Whole Foods and Harmons.

Superfood salad mix Also from Costco, this delicious blend of kale and a bunch of other greens is delicious. I’ve used the craisin/pumpkin seeds it comes with in a chopped salad (with apples, chicken, etc) But I’ve never used the dressing it comes with.

Have you come across any new faves recently?

Fluffy Pumpkin Oatmeal

October 7, 2013May 4, 2014 ~ cassandra ~ Leave a comment

Continuing my quest to add pumpkin to (almost) everything this fall, I made pumpkin oatmeal a couple weeks ago for breakfast- and have made them several times since. I’ve been playing with the ratios to maximize fluff, and I think I’ve got it. I make up recipes all the time, but the thing is- I don’t ever measure when I’m cooking (unless I’m baking, obviously). So since I don’t actually measure, I can’t really put said recipes on this little blog of mine. But this time I pulled out my measuring cups so I could share these babies.

To keep you full, the oats are made with egg whites (which also make them fluffy) and protein powder–coming in at about 17g of protein– not too shabby. They are a perfect breakfast for a cool fall morning, and even make for an easy breakfast at your desk as well. I just mixed all of the ingredients in a container and took it to work to microwave last week.

Ingredients (for one serving)

1/2 c old fashioned oats
1/2 scoop vanilla protein powder
1/2 t cinnamon
sprinkle of pumpkin pie spice

1/4 c egg whites
1/4 cup pumpkin puree
2-3 T almond milk

Mix all ingredients in a microwave safe container. Microwave for 1 1/2 minutes. Easy as (pumpkin) pie.

7 weird foods I’m loving

September 24, 2013May 4, 2014 ~ cassandra ~ Leave a comment

Here are a few (strange) recent food loves. Kind of an odd bunch, but once I find something I love, I’m obsessed with it for a few weeks (or months) then it’s on to the next thing….

1. PB2 I was a bit late to the PB2 party because I couldn’t find anywhere that sold it in Utah until the last few months (although it is available on amazon). I first found it at Harmons (local grocery), but now my closest Wal-Mart carries it. I love it in smoothies as well as on rice-cakes. Mix it with apple sauce instead of water for a yummy treat!

2. Rice cakes— I love these things. My favorite used to be the Trader Joe’s brand, but they stopped carrying them. It was a sad day, and I think ~~I’m positive~~ I gasped out loud when the guy at TJ’s told me they were discontinued. 😦 Now I love the Mother’s brand from Whole Foods. Only 35 calories each- can’t beat that! Top with peanut butter, PB2, bananas, hummus…the options are endless!

3. Egg whites- I use a lot of egg whites (plain and in things like protein pancakes, etc.) but I hate separating eggs and throwing away the yolk. These babies are amazing. Once again Costco is my favorite! I have been loving egg whites cooked in coconut oil topped with cinnamon. I’m such a weirdo, but don’t knock it till you try it!

4. Silk Coconut Milk– I’ve loved the Dark Chocolate Almond milk for a while, but I recently picked this up and it is SO good (It was used in the smoothie I posted yesterday). Tastes amazing by itself and especially in smoothies.

5. Luna Bars– For an emergency snack, these are great. My favorite flavor is chocolate peppermint stick! So yummy!

6. Popcorn– one of my favorite treats. I’m obsessed with topping popcorn with a little cinnamon and a few chocolate chips for a sweet and salty treat! My husband thinks I’m crazy, but it’s seriously amazing.

7. Cinnamon! Lately I cannot get enough. I put it on everything! Like I mentioned above, on popcorn, egg whites, and even cottage cheese with apples. Naturally I have the big boy from Costco. Never enough cinnamon.

What foods are you loving lately?

Pumpkin Protein Shake

September 16, 2013 ~ cassandra ~ Leave a comment

Happy Monday! Here is a great shake I tried this weekend. I love pumpkin everything and I’m so excited for Fall!

8oz low fat milk of your choice (I used almond)

1/3 c pumpkin

1/3 c plain Greek yogurt

1 scoop vanilla protein powder

Sprinkle of pumpkin pie spice

1-2 t cinnamon

Ice

So healthy and so yummy!

Have a healthy weekend….

September 13, 2013May 4, 2014 ~ cassandra ~ Leave a comment

Happy Friday! If you are anything like me, then it’s more difficult to keep a healthy diet on the weekend due to being off of a schedule.

With date nights, going out with friends, running errands and the temptation for fast food, it’s difficult to make healthy choices (plus, i rarely want to cook dinner come Friday night). I encourage everyone to live a little and enjoy some treats every now and then, but there’s nothing worse than waking up on Monday morning and thinking “I blew it this weekend!” You can avoid that feeling by keeping a few tips in mind:

1. Plan ahead. If you aren’t familiar with a restaurant’s menu, look at it online ahead of time. Most restaurants have a healthy option menu these days (my favs are CPK and Cheesecake factory). If all else fails, order grilled meat or fish with grilled veggies or a salad.

2. Go Halvsies. if you don’t want to eat off the lower-cal menu (or if there isn’t one) split an entree with someone. Restaurant portions are WAY too big for one, and this is a good way to make sure you don’t over eat (while saving some cash).

3. Drink water. sodas and alcoholic beverages are filled with calories. If you are drinking skip the fruity (calorie-laden) drinks and go with something simple.

4. Skip the bread basket. I can sometimes control myself if there’s bread at the table and just not eat any of it, but if I do take a piece, there is no turning back. Don’t fill up on a meals worth of calories before your dinner even gets to the table.

5. Choose the restaurant. If you can, choose a restaurant you’re familiar with. I always do better going to places I know (where I know what I like and that it’s tasty). Sometimes I will go to a shopping center with multiple places to eat for lunch and I’ll eat at Chipotle and my husband will grab Five Guys or firehouse subs or something and then we will meet up and eat together- do what works for you! (My husbands metabolism is much better than mine, sadly)

6. Don’t show up starving. I know your parents always told you not to ruin your appetite before having a meal, but it’s ok to ignore their advice. Have a healthy snack filled with plenty of protein and fiber so that you aren’t starving when you arrive. This will cause you to eat less, and make less impulsive decisions (appetizers, anyone?)

I plan on having a lazy weekend….There’s rain in the forecast, and Netflix is calling my name. Have a great weekend!!

What tips do you have for staying healthy on the weekend?

Easy Breakfast Recipe: Overnight Oats

August 20, 2013May 4, 2014 ~ cassandra ~ Leave a comment

Happy Monday!

It was a bittersweet weekend for me since my brother left, but I am excited for a new week, and getting back to a regular schedule. This week I am only working mornings and am excited to be back to a normal gym routine. I let my husband and brother talk me into (way too many) treats last week, so I think my body is happy to be back on a healthier schedule…. I started off the week with some cardio this afternoon, and tomorrow I have an hour long personal training session scheduled, which I am excited for!

One thing I did stick to last week was eating a healthy breakfast. Lately I can’t get enough of this recipe!

Berry Almond Overnight Oats

1/2 C rolled oats
1/2 C fresh or frozen berries
1/2 C almond milk (or milk of your choice)
1T chia seeds
1 T slivered almonds
sprinkle of cinnamon

Combine all ingredients and store in refrigerator overnight. In the morning, enjoy your pre-made breakfast!

90-Second Lunch

July 23, 2013May 4, 2014 ~ cassandra ~ 1 Comment

Lately, for an easy lunch/ side dish I’ve been using this delicious quinoa and brown rice blend from my beloved Costco.

While the rice/quinoa is steaming in the microwave, quickly chop a few veggies to toss with it, top it with a little balsamic dressing and viola– lunch in less than 2 minutes!

I have been using cherry tomatoes, cucumbers, and peppers- but really it would be great with whatever is in season. It’s a great blend of fiber, flavor, protein and veggies and it’s delicious both hot and cold!

Back and Biceps

June 27, 2013 ~ cassandra ~ Leave a comment

Today was my favorite workout of my split- Back and Bi’s. I’ve seen progress much quicker on my upper body than on my lower body….unfortunately I fall in to the category of women (which is most) who lose weight from the top down. My trouble spot has always been my legs, and it’s going to take a lot of work to get to where I’d like to be. Fortunately I continue to see progress in my upper body and that really keeps me motivated.

Tonights Back and Bi’s workout:

(I always start with a few warm up sets for each body part.)

cable seated rows
one arm dumbbell row
wide grip pulldown behind the neck
dumbell incline curl
cross body hammer curl
dumbbell alternate bicep curl
21s

Reps and sets are different depending on the weight used, and of course what your goals are. I did 3 sets and my reps varied depending on the exercises– at this time I am doing lower reps and higher weights (except for 21’s, obviously).