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Health and Fitness information to improve your quality of life


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GF Cinnamon Raisin Protein Bread

This has been a beautiful weekend with sunny skies and cooler temps.  I had a great 8 mile training run this morning and I’m looking forward to trying this cinnamon raisin bread.  It’s gluten free, low carb, and protein.  Oh yeah!  Here is the recipe I found on:

FitnessRX for Women

 

Gluten-Free CINNA-RAISIN PROTEIN BREAD

Ingredients:

1/2 cup of vanilla whey protein powder
1/4 cup unflavored casein powder
3/4 cup gluten-free rolled oats
1 cup egg whites
1 TB cinnamon
1/2 tsp. salt
1/2 tsp. baking powder
3 TB raisins

How to Prepare:

1. Preheat oven to 325 degrees.
2. Put all ingredients except raisins into a food processor or blender (if you don’t have either, you can put into a large bowl and use a hand mixer or whisk) and blend until completely smooth.
3. Pour batter into a small loaf tin and stir raisins into the batter.
4. Bake for approximately 40 minutes, or until the top is golden brown and a knife inserted into center of loaf comes out clean.
5. Let cool for 20 minutes and slice into 8 equal pieces. Enjoy!

NUTRITION DATA
Per slice (loaf serves 8): 110 calories, 17 grams protein, 8 grams carbohydrates, 1 gram fat

100% TASTE, 0% GUILT

 

 

Lo Carb CInnamon Raisin Bread

 

 

 

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Organic Dark Chocolate Protein Bites

I love making my organic dark chocolate protein bites. They are a great post workout snack!

3 scoops of organic #protein
1/2 cup organic cocoa
1 cup organic oats
1/2 cup of shredded organic coconut
1/2’cup of raw almonds-processed in blender
2 tbsp of organic coconut oil
2 tbsp of organic honey
Organic almond milk to desired consistency
#Organic Chia seeds

Mix dry ingredients in med mixing bowl. Stir in wet ingredients and form into bite size balls. Roll in shredded coconut and chia seeds

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Yum Easy No Bake Protein Balls

I love Sunwarrior protein.  Here is an amazing quick recipe on their site for an easy, healthy snack that tastes delicious.  Check it our at  Sunwarrior.com

RE: https://sunwarrior.com/healthhub/no-bake-coconut-protein-balls

I love these easy to make protein balls to grab after a workout or for a healthy snack during the day.  Here is the recipe:

No Bake Coconut Protein Balls

INGREDIENTS

  • ½ cup (100% almonds) almond butter
  • ½ cup organic unsweetened shredded coconut
  • 2 scoops Sunwarrior Classic Chocolate protein
  • 2 teaspoons cocoa powder
  • 2–2 ½ tablespoons unsweetened vanilla almond milk
  • 1 ½ teaspoons organic vanilla extract
  • *sprinkle Himalayan sea salt
  • *extra organic unsweetened shredded coconut
DIRECTIONS

Mix all ingredients together except almond milk.  Add almond milk as needed to get the right consistency for shaping your protein balls.

Form bite size balls and roll in shredded coconut.  Refrigerate and enjoy.

 


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How’s Your Self Control?

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Self control can be a big challenge but it’s like a muscle that responds to how often we use it. The more you use it the stronger it gets. Learn to pause and think about your food choices. How are you going to feel 5 minutes after eating those fries or junk food? It affects you physically by making you sluggish and in the long run leads to disease. Mentally it makes you feel bad about yourself and your ability to stick to your goals. Is your health and well-being worth that few minutes it takes to scarf down that pizza or doughnut? Learn to visualize success and imagine how you are going to feel after making a healthy choice. You can learn to enjoy healthy food by experimenting with new recipes and really getting involved in your food preparation. Your body will respond with more sustained energy and you will build self-control. Remember pause and reflect- food can either improve your health or cause disease. It’s your choice. 😊


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Ultimate Fat Burning Juice

Been experimenting with different juices to help get my daily intake of fruits and veggies. I been on a grapefruit kick lately and had never really thought about juicing grapefruit.  However, came up with this concoction that I absolutely love.

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It contains 4 of these ultimate FAT BURNING FOODS!

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I made sure to get just the fruit sections of the grapefruit and peeled away all of the white fleshy part of the fruit.  Here is the recipe:

1 Medium size RUBY RED grapefruit

1 cup of organic spinach

4-5 large organic dark cherries

1/2 cup of fresh pineapple

1 tbsp organic chia seeds

filtered water

ice

Blend ingredients and enjoy!!  Delicious. Let me know how you like 🙂

 


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New Food Plan To Shake Things Up

I’m ready for a change and recently tried the Whole 30 program a couple of months ago. Although I eat pretty clean,  I occasionally grab protein bars that list way too many ingredients on the packaging and I also tend to consume way too much peanut butter. Check out this article from Anytime Fitness on protein bars.

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I realized while on the program, I had a lot more energy and slept better. I definitely felt leaner within the first week.

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The Whole 30 way of eating was quite a challenge for me in the beginning. I had difficulty feeling satisfied with my meals and felt constantly hungry on my more active days.  I realize I need to drink more water this go round and keep a journal to jot down my more filling meals.

Here is to new beginnings; Monday is the start to a new week. So I’m excited to give  Whole 30 another try.  I plan to eliminate meat for the first 1-2 weeks and will do an organic protein powder for my shakes.  The key is to find what works with your schedule and foods you actually look forward to and enjoy.

I love protein bars as a quick, filling meal in the morning, therefore, I plan to make use of the Lara Bars that are compliant with the Whole 30 Plan

Even with that caveat, not all Larabars are Whole30 compliant. Here is a handy list of Whole30 Approved Larabars for you! Enjoy, friends!

Whole30 Approved Larabars

Approved Lara Bars

 

 

Here are the rules:

 

WHOLE 30 RULES:

Yes: Eat real food.

Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.

No: Avoid for 30 days.

  • Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
  • Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not consume baked goods, junk foods, or treats with “approved” ingredients.Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.

Some specific foods that fall under this rule include: pancakes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, pizza crust, cereal, or ice cream. No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either. However, this list is not limited strictly to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Our mantra: When in doubt, leave it out. It’s only 30 days.

One last and final rule:

  • Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat, or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, so you can see one of the more tangible results of your efforts when your program is over.)