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5 Ways to Use Protein Powder

diet tips recipes Feb 04, 2019

I have to confess that I hate protein shakes. I hate drinking my calories in general so I just won’t make a shake. I’d rather eat my protein powder. If you’re struggling to get your daily intake of protein, here are some easy ways to get’er done. 

Not sure which protein powder to use? I also included some of my go-to favorites to get you started…

My Favorite Protein Powders

  • Quest Banana Cream
  • Quest Cinnamon Crunch
  • Quest Strawberry
  • Beverly International Ultimate Muscle Protein (UMP) Graham Cracker
  • Optimum Nutrition Gold Standard Chocolate
  • Modus Nutrition Chocolate

Mix It Up

You’d be surprised how versatile today’s protein powders are and many can easily be used for baking. Here are some very simple ways to add protein to common foods.

  1. Mix 1 scoop with 1 tbsp powdered peanut butter + some zero-calorie sweetener and some water until you get the consistency of cake batter. Eat it like pudding or freeze it like fro-yo.
  2. Mix it with...
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Savory & Sweet Super Bowl Recipes + 3 Strategies to Stay on Track

diet tips recipes Jan 29, 2019

If you’re a sports fan, you no doubt have Super Bowl plans. Or perhaps you’re even hosting the big event at your house. Regardless, you need to have a plan in place to ensure that Super Bowl party doesn’t destroy all of your hard work when it comes to diet and workouts.

Here are three strategies you can use when it comes time for the big game. It’s important to have a plan of action going in.

1. Keep your hands and mouth occupied. 

I have an entire post about how to manage eating at parties, which includes tips on keeping yourself occupied. This makes eating more difficult.

2. Be mindful. 

Do not eat as you watch the game and do not eat as you are talking to people. When you eat, focus on eating. Whether you’re munching on appetizers or sitting down to a meal, the easiest way to go crazy and lose track is to not be aware of when and what you’re eating.

3. Bring a healthy option and eat before you go. 

Never go to a social event...

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Sheet Pan Chicken Fajitas

diet tips recipes Jan 09, 2019

Ingredients 

  • 2 lbs chicken breast 
  • 3 bell peppers 
  • 1 onion 
  • Fajita mix (or make your own)

Instructions

  • Line a sheet pan with aluminum foil.
  • Spray with oil. 
  • Slice up everything and spread it in an even layer. 
  • Sprinkle fajita seasoning over everything. 
  • Bake at 400 degrees for 20-25 min. 

Eat over greens, rice or in a tortilla. Top with salsa, fat-free cheddar cheese or nonfat Greek yogurt.

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Instant Pot Protein Coconut Rice Pudding

recipes Jan 08, 2019

Ingredients:

  • 1 cup uncooked rice
  • 1/2 cup sugar (OR 2 tsp liquid Stevia)
  • 1 cup water
  • 1.5 tbsp butter
  • 1 can coconut milk (13.5 oz)
  • 1/4 cup low-fat milk
  • 1 egg
  • 1 scoop vanilla protein
  • 1/4 cup evaporated milk
  • 1/2 cup shredded unsweetened coconut

Directions:

  • Put Instant Pot on saute mode, add butter and allow to melt.
  • Add rice and stir to all of the rice is coated
  • Add coconut milk, regular low-fat milk, 1/4 cup shredded coconut, and sugar (or Stevia) and stir.
  • Set to pressure-cook high for 14 minutes, do a quick release.
  • Turn pot off, then hit saute again.
  • Whisk together the evaporated milk and egg in a small bowl.
  • When rice pudding is bubbling, add half of the milk/egg mixture and stir gently to combine.
  • Add remaining 1/4 cup of shredded coconut once mixture is bubbling again, followed by remaining milk/egg mixture.
  • Allow to bubble, stir gently until combined so there is no liquidy egg/milk mixture left
  • Turn pot off and immediately transfer coconut rice pudding to bowls so it...
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Crockpot Teriyaki Chicken

recipes Nov 06, 2018

This is my family’s all-time favorite dinner. From my husband to the kids, they request this dish every week. Best of all, it’s ridiculously easy to make, especially with a crockpot.

Ingredients

  • 12 boneless, skinless chicken thighs (I always throw in a chicken breast or two for myself)
  • 1/4 cup honey
  • 3/4 cup low-sodium soy sauce
  • 6 tbsps cider vinegar
  • 3/4 tsp ground ginger
  • 3/4 tsp minced garlic
  • 1 tsp pepper

Instructions

  • Place chicken in crockpot.
  • In a large bowl, combine all ingredients.
  • Pour over chicken.
  • Cover and cook on low for 6 hours or until chicken is tender.

Serve over rice. I also like to include some broccoli.

 

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