Personal Health Intiative Training

Posts tagged ‘proteinrecipe’

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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Microwave Cake

Just made this recipe today. I wanted my wonderful chocolate protein powder but did not want to just have it with water. I decided to combine my usual serving of sweet potatoes with the protein. Here is the recipe:

You will need:
-100 grams of cooked sweet potato
-2 tablespoons of coconut flour
-1-3 tablespoons of liquid egg whites
-1 scoop of protein powder
-1 tablespoon of sugar free jam

Directions:
1. Take the sweet potato and mash it up in a bowl. I chose to leave the skin on.
2. Add the protein powder to the sweet potato.
3. Add the coconut flour to the bowl.
4. Add the liquid egg whites and a little bit of water.
5. Mix all ingredients together into a pudding like consistency and keep adding as much water as you need to for the mixture to be smooth.
6. Place the mixture in the microwave for 3-5 minutes.
7. Top with a tablespoon of sugar free jam.

Enjoy!!!
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Creative Snacks

It can be hard to get your meals in at work and it’s not always possible to sit down for 15-30 minutes to eat a full meal. Sometimes I eat my meals at my desk and fortunately I am able to step away to eat most of the time. However; today was really busy and I had to get my last snack in some way. I came up with an idea on the fly. I always strive to get a protein, carb, and fat source at each meal.  I decided to combine my protein and sweet potato into a pudding. I took 50 grams of cooked sweet potato, added one scoop of protein, and a little less than 1\4 cup of coffee in a styrafoam cup. I mixed these ingredients together and it came out to be the consistency of pudding. I love pudding but the instant mixes tend to have a lot of sodium. So this was a nice way to get what I like in a healthy way….and it was fast! Here are some ideas you can try for quick meals.

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-Pudding made with one scoop of protein and just enough almond milk stirred in. Great in the morning before your workout when you don’t have time to eat.
-1scoop of protein powder with 1\4 cup of dry oats. Add a little water and make a “goo.”
-Add fruit into a container of Greek yogurt. You can even add nuts for a complete meal.
-Mix cooked sweet potato in with protein powder and water and microwave for a few minutes….instant brownie!

These are just a few things I have done to make sure I sneak in a quick meal on the go. No excuses!

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