Shakes and Cakes - Tag Archive

No Bake Breakfast Protein Cookie

May 24th, 2012 | Posted by Amy in Feel Good Sweet Treats - (0 Comments)

I found this amazing recipe on one of my favorite blogs- Peanut Butter Fingers

They call it- The Breakfast CookieIt is loaded with flavor, protein and energy. The perfect way to start your day! Or the perfect fuel after a tough workout.

You Will Need:

1/2 cup Oatmeal
1 Large TBS Peanut butter
1/2 Scoop Protein Powder- I used chocolate protein powder
About 1/8 Cup milk/ almond milk- Enough milk to make the mixture moist not soupy

Mix all ingredients together in a bowl with a fork.

This is the fun part where you can add your favorite goodies to the cookie. I smashed up half a banana, mixed it into the mixture. Next, I spread the oatmeal protein “dough” into a plastic container to take to work. To top my cookie off, I sprinkled almonds on top.

You could use- raisins, CHOCOLATE CHIPS, walnuts, dried cherries, blue berries, honey, cinnamon. So many options!

Once all ingredients are mixed together and the cookie is spread onto a plate or container, refrigerate for a few hours. If you want to serve for breakfast, it is recommended to make the cookie the night before and refrigerate overnight.

It is SO GOOD!

Amy

almonds, banana, breakfast, chocolate, cookie, oatmeal, protein, protein powder, workout

Accidentally Delightful Protein Shake

April 30th, 2012 | Posted by Amy in Feel Good Sweet Treats | Motivation | Work Outs - (0 Comments)

Hope everyone’s week is off to a great start!

Today I invented the most delicious and refreshing protein shake. I call it “The Grapefruit Banana Protein Punch.” Original…I know!

I was still very sore this morning from last weekend’s work outs and after attending a 5AM cardio class, this morning, I knew I had to get some good protein today. I decided to put together a post workout protein shake.

From a previous race I had a sample pack of biPro Protein Powder. On the back of the sample there was a recipe for an OJ Banana Shake. Well, I was out of luck because we didn’t have any orange juice so I thought of the next best thing…fresh oranges. After one slice into what I thought was an orange was actually a grapefruit. So I gave it a shot and improvised.

You Will Need:

3/4 Cup Grapefruit Juice
3/4 Cup Almond Milk
1/2 Banana
1/3 Cup Protein Powder Unflavored- Vanilla would probably taste good too
A Splash of Vanilla Extract
4 Ice Cubes

Blend everything together and your done! Quick, Easy and Delicious. That’s my kind of protein shake!

To help speed along my recovery I sat on a bag of ice for a little while at work today. My co-workers thought I was crazy and my boss thought I was a freak after I pulled a dripping back from underneath my seat. But, it worked and my legs started feeling better. I also did more stretching than normal this morning and afternoon. To finish the day I went on a 3.20 mile walk with my dog Bayah. Walking really helped! I think tomorrow I will be in much better shape.

Tips to a Faster Recovery

Ice
Stretching
Walking
Drinking lots of Water

Peace, Love, Fly Like a Dove-

Amy

banana, bayah, dog, grapefruit, ice, protein, protein drink, protein powder, recovery, sore, walk, water

Just Not My Day For A Long Run

April 29th, 2012 | Posted by Amy in Feel Good Sweet Treats | Motivation | Work Outs - (0 Comments)

Today was just not my day for running.

This morning I set out on a 12 mile run with a friend. The sun was out and the weather was perfect- high 40s/low 50s. It was a perfect Sunday to go for a run outside.

I guess no one told my body. The first half of the run was good. I was feeling okay and we were keeping a good pace- 8:30s. The second half of the run and the hills were a little bit harder. My head was in the game and so were my legs but my stomach and butt muscles were on the bench.

I was a little more sore from my Saturday work out than I thought. My glutes were burning from the start which made the run a little tougher. Must have been the one legged squats yesterday that caused all the soreness in my butt. Thank you Life Time Fitness

My stomach also has been a little “weird” this weekend. Not sure why. Maybe I was dehydrated. Sometimes these weird little annoyances come up and they make workouts a little more challenging. You just have to work through them. No pain, no gain…right?

The good news is I finished our 12 mile run and survived…I always do.

So What Got me Through it-

A Good Friend- Having a running buddy always makes it better.
Mind Over Matter- I have ran 26.2 miles before, I think I can finish 12.
Pure Determination- I just wanted to finish.
Being Greatful- There are some people out there who physically can’t run and I am lucky to be strong and healthy.
I Stuck with my Plan- I told myself I was going to run 12 miles today and I did!

Now to the Yummy Part- Post Run Fuel

My new favorite food combination is plain Greek Yogurt and peanut butter. It sounds a little weird but trust me, it’s delicious!

With my new favorite food combo, I put together this bad boy! A Greek Yogurt, Peanut Butter, Banana, Almond Whole Wheat Wrap.

It is super easy and filled with good protein.

All You Need:

One Whole Wheat Medium Tortilla
1/2 a Banana
A Handful of Plain Almonds
A Huge Spoonful of Greek Yogurt
A Big Spoonful of Peanut Butter

I recommend spreading the peanut butter on the wheat wrap first and then the Greek Yogurt. I did it the opposite way and It was a little difficult. Slice your banana and sprinkle the slices and almonds on the wrap. Fold everything together and in 1 minute you have the perfect snack!

Cheers to Hard Runs and Peanut Butter/Greek Yogurt Treats!

Amy

26.2, banana, bananas, determination, greek yogurt, health, hills, motivation, peanut butter, post run fuel, run, running, snack, whole wheat, Workouts, wrap

Fruit Experiment

April 3rd, 2012 | Posted by Amy in Feel Good Sweet Treats - (0 Comments)

On our latest Sunday grocery trip Adam and I decided to step out of our comfort zone and try something new.

We are huge fruit people and every week we stock up on fruits like bananas, apples, oranges, grapes, strawberries, blackberries and blueberries. This week at the grocery store the blueberries were not looking so hot and we decided to pass on them. Sitting right next to the blueberries were these weird looking large green grape like things.

They are called Kiwi Berries!I had never heard of them before and with a little hesitation, we purchased the Kiwi Berries for $3.00 at our local Sam’s Club. They are so unique and different. I really like them.

The skin is a little sour and softer than a grape, not as crisp. The insides of the kiwi berries taste just like a large kiwi- Sweet and bright with a little acidic flavor. I munch on them just like I do grapes. I have also tired them in vanilla yogurt and they are very tasty.

Next time you are at the grocery store, try something new. You might just find your next favorite fruit.

Tutti Frutti

Amy

apples, banana, bananas, blackberries, blueberries, fruit, grapes, grocery store, kiwi berries, oranges, sam's club, strawberries

Banana Peanut Buttercup Smoothy

March 25th, 2012 | Posted by Amy in Feel Good Sweet Treats | Work Outs - (0 Comments)

What better way to start off a Sunday than a run with this princess.

This is our two year old chocolate lab, Bayah! Today, we set out for a five mile run. Bayah did great and we managed 8:49 minute miles.

Bayah hates to wear a leash so we trained her on an electric collar. If you look close in the picture you can see the small black box around her neck. She runs great on this collar. Bayah sticks pretty close to me on our runs only stopping for a few fire hydrant sniffs. I love when we run past other dogs and Bayah just keeps going, minding her own business while other dog owners struggle to hold back their barking dogs.

We are lucky to have such a well trained dog. I give a lot of that credit to my husband, Adam.

Post run Bayah…

POST RUN FUEL

I love smoothies and over this last year I have been experimenting with lots of different kinds. A good smoothy always tastes great after a good workout.

Here is my recipe for a delicious Banana Peanut Buttercup Smoothy

You Will Need:

Magic Bullet or Blender- I love the Magic Bullet because it helps with portion control.
1 Scoop Chocolate Whey Protein Powder
1/4 Cup Low Fat Vanilla Yogurt. I typically like to use Greek Yogurt because it is higher in protein and creamier.
1/2 Cup Vanilla Soy Milk. I sometimes use Almond Milk or Skim Milk.
1 Heaping TBS of Cream Peanut Butter. More or less to your liking.
1 Banana
1 Heaping Handful of Spinach. You can use Kale too.
5 Ice Cubes

Add all ingredients to the Magic Bullet cup and blend. It may not look too delicious but it is loaded with protein and nutrients.