Personal Health Intiative Training

Posts tagged ‘macros’

New Recipe….And Change of Plans

My boyfriend’s birthday is Wednesday, and I wanted to get a cake of course! I decided to get a co-worker to make a mini-cake and cupcakes for him. I also put in a request for a healthier dessert option for myself (because I thought I was competing in June…more on that later). She made the most wonderful carrot cupcakes and red velvet cake and my special request for a pan of mini-dark chocolate cheesecakes made from tofu.

Since I run a library inside of a school that has a culinary program, I get to explore the wonderful cookbooks and cooking magazines that we have in our collection. I always try to find healthier options for desserts because I LOVE sweets. I came across a book entitled “1,000 Gluten-Free Recipes” by Carol Fenster and found some pretty awesome dishes. I wanted something, low carb, low fat, and low sugar. It took me a while, but I spotted a very simple recipe that fit the requirements. Mini-Chocolate Cheesecakes! They were delightful and still had plenty of flavor. (I also ate some red velvet cake too!)

So you are probably wondering why I am eating red velvet cake if I am preparing for a show…well I am not doing the show. I decided that right now, financially I am not in a position to compete and I want to make some more improvements before the next competition. I am also a tad bit burned out from dieting for 5 months. My body and mind need a break, and I am focusing on getting two other people ready for their competitions which is very exciting! I am still training and might do a one mile race in a month, just to have a goal to shoot for. When I am not prepping for a show, my approach to dieting it FLEXIBLE. I eat what fits in my macronutrient goals for the day. I don’t restrict certain foods but I strive to eat a well-balanced range of healthy foods, and yes, I do eat some “junk.” I just fit everything into my macros for the day. This is the only thing that works for ME long term. I don’t do well with bland restrictive diets. (A sure fire way to binge is to deprive yourself of certain foods unnecessarily.)

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Now, if you want to make a healthier dessert, and you love cheesecake, this recipe is a great option. Note*: You don’t have to use the Tofutti, you can use low fat cream cheese if you want.

CRUST:

1 package of Pamela’s Dark Chocolate, Chocolate Chunk Cookies

FILLING:

2 tablespoons of boiling water

6 ounces of 72% or higher Dark Chocolate

2 8 oz packages of Toffuti Better Than Cream Cheese cut into cubes

¾ cup of sugar OR the SPLENDA Baking combo equivalent which is what I used

2 teaspoons of pure vanilla extract

1/8 teaspoon of salt

2 large eggs

  1. Place a rack in the middle oven and preheat to 325. Grease a nonstick mini cheesecake pan or mini meatloaf tin, or mini brownie tin.
  2. Place the cookies in a food processor/blender and make fine crumbs.
  3.  Melt the chocolate in the boiling water and set aside (you may need to use more water…use as much as you need to).
  4. In a large mixing bowl, beat the cream cheese with an electric mixer on medium speed until light and fluffy. Add the sugar, vanilla extract, and salt and beat 1 minute, scraping the side of the bowl. Beat in the chocolate mixture and then beat in the eggs, one at a time, just until blended. Pour the filling into the molds, dividing evenly.
  5. Bake at 20 to 25 minutes or until the tops are firm. Cool the cheesecakes in the pan for 15 minutes. Release the cheesecakes by pushing up from the bottom. Refrigerate overnight. Let stand at room temperature 10 minutes before serving.

Take from 1000 Gluten-Free Recipes

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Better Than Ice Cream!

Today after my leg workout, I went to Whole Foods grocery. Whole Foods is not a store where I do my weekly shopping but if there is a special item that I want, they will usually have it. For example, they have those lovely machines that will grind up nuts for you to make your own nut butter without the added sugar. They also have some meat and really fresh, local seafood that you will not find at other chains. Today I picked up some salsa and other seasonings and found a different type of almond milk that I wanted to try. The milk is made by the “So Delicious” company and has 5 grams of protein in one cup. One cup is only 40 calories, contains 2 grams of fat, and 0 grams of sugar, and only 1 carb. It also only has 95 mg of sodium….some meat products contain more sodium than that! I will be using this up until the last week of competition prep because it is DELICIOUS in my protein shake. It is better than ice cream!

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Here is my recipe for a delicious vanilla protein shake that will have you licking the cup when you are finished. (That might just be me because just about everything tastes good at this point). 

  • 1 scoop of Gaspari Intrapro Vanilla flavored Whey Isolate
  • 1 cup of So Delicious Unsweetened Almond Milk
  • 1 and 1 1/2 cups of ice

Blend for about 60-90 seconds. If you have a blender that has different settings, use the “milkshake” setting or one that mixes at a medium speed.

Enjoy! You will definitely be sad when the shake is gone!

195 calories, 5 grams of carbs, 5 grams of fat (Depends on the protein powder that you use).

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