Strawberry Banana Sorbet

This is a great treat to satisfy your sweet tooth without compromising your goals. Only 4 ingredients!

STRAWBERRY BANANA SORBET
6 oz coconut milk
5 frozen strawberries
1/2 to whole frozen banana
1 tsp vanilla extract
*ice cubes to desired texture
*1 scoop vanilla protein powder 

Throw all ingredients in a blender, blend until smooth. Put in a bowl or tupperware and put it in the freezer for a little while if you want it to harden a little more.
* OPTIONAL

PS-Workout video is up! go to yesterday's post to get the link!

Tropical delight

If you're in Utah or any other cold state-take yourself away for a few moments with this blissful tropical smoothie. I am yearning for some warm vitamin D and this flavor helps me see the light of beautiful springs and summers on its way...hopefully before June this year.

TROPICAL DELIGHT
1 cup coconut milk
1/2 c pineapple
1 small banana
1/2 orange or 1/2 c orange juice
1 scoop whey protein powder
A couple ice cubes for desired thickness

This is a great mid-day snack or add a serving of veggies or a small greens and veggies salad with little light dressing to make it more of a meal replacement.

Sorry for no pics, having some technical difficulties:/

Hope you all have a fabulous day! How did you like the workout yesterday? I'm going to be posting a new workout every Monday and the goal is for you to do that workout 3 times that week, so let me know of any special requests! Have a terrific tasty Tuesday!

Tasty Tuesday

Want a healthier and protein packed version of a traditional favorite? These are the answer to my carb and sweet craving when I want something besides eggs or if I'm going to the gym in an hour or so, this is a great way to get the carbs you need for energy to fuel your workout. I seriously like these better than any pancakes, I don't know it it's the extra vanilla flavor from the protein powder and dash of cinnamon, but I'm obsessed with these things. Obviously, you can't go after the whole stack if you're wanting to slim down or maintain, but 1 of these before a workout or 2 of these for a meal with some fruit is a great meal too. I make the whole mix, then put the others in the fridge for later.

Makes 6 - 4 inch heavenly pancakes
1 1/2 Cup Kodiac pancake mix
1 scoop Whey CytoSport protein powder (just under level)
1 tsp cinnamon
just add water to preferred consistency (about equal parts pancake mix to water)
Top them off with whatever you want, healthiest option would be an Agave, then Honey, then a syrup. Just try to get something without additives, typically the more there are, the worse it is for you.

Sugar & Spice Pork

 Before you judge because you typically don't like pork, try this recipe! I have made it for so many not-so-much-pork people and have converted them with this simple and delicious recipe! Pork tenderloin is right next to chicken breasts in the leanness of the meat, with upwards of 26 grams of protein per 4 oz. serving, so it's a great and tasty alternative for keepin' it clean and lean. The hubs always begs me to make it, and sounds of pure joy are sure to be heard when he takes like every bite...it's pretty much become expected now. So here's my spin off the one found in the P90X cookbook.

Recipe for: 2 lbs lean pork tenderloin

1/2 tsp salt
1/4 tsp pepper
1/2 tsp chile powder
1/2 tsp ground cumin
1/2 tsp cinnamon
Mix all these ingredients together in a little bowl, and put off to the side.

Take pork tenderloin cuts (about 4 oz. each) and lightly coat both sides with EVOO. Then sprinkle spice rub over both sides to marinade (if time allows).

Preheat oven to 350 degrees.

When you're about 20 minutes from eating dinner, start the meat. First, put a little bit of EVOO in a skillet on high heat. Place tenderloins in skillet until brown, two minutes on one side then 2 minutes on the other.

Put tenderloins on a baking sheet, and put about 1 tbsp of brown sugar on top of each cut. pat it down until the top is covered evenly with the brown sugar. Place in oven until cooked. It usually takes anywhere between 15-20 mins for these puppies to cook, it juts depends on the thickness of the cuts. It's really easy to over-do pork, so for the most moist(please excuse, i hate that word, and can't think of another one)and tender outcome, be sure to check it starting around the 15 minute mark. This may mean to just cut open the top of one and make sure it's white inside and no pink juices flow out.

and voila...you have an oh, so tasty and perfectly healthy switch up to the meats you probably normally use in dinners. You can thank me later:)

Healthy and Winter-y

I'm getting my wisdom teeth out today...lucky me! I've held off too long, so now you can see both my wisdom teeth really well and they're hurting. Hopefully I'll be coherent enough to post  tomorrow, but I make no guarantees. Maybe while the hubs is home taking care of me and Norah, he can do a little somethin' somethin' on here too ;)

If you're like me, you looove all the food that comes along with the cold season, but don't necessarily like how it makes you feel afterwards...I have found ways to this wintry heart to tummy happiness a couple ways and I wanted to share this one with you today! It is the EASIEST thing ever, so many serving to last a couple days (1 day if you're feeding Nick Hansen) but truly, a couple days for normal eaters, and tastes mmm mmm good!! Here is the quick and easy recipe that will warm up your body:) Nick informed me this morning that this needs to be something we make weekly for the rest of Winter, SOLD! 

(All Organic)

1 container chicken broth (32 oz)

2 chicken breast

2 cups chopped celery

2 cups chopped carrots

1/2 red onion

1/2 cup green onion

2 tsp minced garlic

1 1/2 tsp garlic powder

salt and pepper to taste (about 2 tsp each)

**optional - 1 cup brown rice

Prep: chop celery, carrots, red and green onions. Boil chicken for about 10 minutes, when cooked and white all the way through, drain and put chicken in a bowl to cool down a little bit. Once you are able to handle the chicken, shred it with your hands or 2 forks. Throw all ingredients into Crock Pot on low for 6 hours. 

**If you want to add some brown rice, do so 1 hour before serving.

Food Week - Mini Menu

It's FRIDAY!!! 

As promised, here is a little menu for you to get an idea of some of the things I eat and when in a typical day. Recipes are on their way for the one you would like to see, so leave me a quick comment below so you can tell me which ones you're interested in..:) 

On the bottom of the chart you can see the typical times I eat each thing, I would prefer to eat dinner earlier, but Nick sometimes doesn't get home until later...the joys of commuting....Poor guy. 

-Prograde Nutrition

-Thinkthin bars

-Cheesey Salsa Eggs

-Protein Spinach Smoothie

-Chipotle Chicken

Hope this helps you all out a little bit! PLEASE let me know if you have questions on anything more specific because I know nutrition is a lot more complicated than this little bit of a menu. 

HAVE A GREAT WEEKEND!!! 

Fage (fa-hey)!!

Please forgive the lack of and similar posts, I got surgery yesterday and just got back from taking little Norah to the Dr where she threw up, got her vaccinations, and we learned she will have to wear one of these for at least 3 months. I'm just so grateful she's completely healthy and such a happy little girl! So it's been a little crazy around amongst other things so here's a quick little snack idea for you too. yummy, easy, extremely healthy, and packed with 23g of protein in 1 serving!

1 cup Fage

1/2 mango and banana 

I pick up my big carton of Fage at Costco for under $5 and it's by far the cheapest place to get it

You can add whatever type of fruit you want, I have been obsessed with mangos lately and it tastes amazing with it! Mangos are a little higher on the sugary side so try and stick to fruits high in antioxidants for a real healthy boost like blueberries, raspberries, and pomegranates are coming in season, do whatever you want! 

Happy Healthy Tuesday!

Go-To Packaged Snacks

Typically, I say eat 'real food', but let's be honest, sometimes (majority of the time) it's difficult to put together 5-6 meals for yourself, let alone a family. So here are my 2 main "Go-To's". Not only are they packed with protein and good ratios, but they are YUMMY! I seriously crave them everyday! These are perfect for a snack that you have to eat on the go, and something that definitely curbs my sweet tooth.

thinkThin bars are definitely my fave! They're gluten free, 20g of protein, and no sugar. Plus, I think they taste amazing. My two favorite flavors are white chocolate and chocolate fudge. Some of the others that you would think would taste good, I didn't like so much, so I just stick with these. These get me through when I have that sweet tooth craving in the late afternoon, so I usually save it for my afternoon snack. I find mine at Sprouts or Whole Foods.

These Premier Protein shakes are bomb, too! where else can you get 30g of protein, 160 calories, and amazing, chocolatey goodness all in one? These are the best! I haven't tried the vanilla flavor, I'm too chicken to go away from the chocolate. So if anyone has tried them, let me know. I pick these up at Costco, and I get them about every 2 weeks, super good deal! If I ever see anyone buy those Kirkland Weight Loss shakes I will come hunt you down, don't waste your money! 

So if you're looking for some good options for snacks that will keep your stomach, body, and tastebuds satisfied, here ya go! Let me know what you think about them and have a great weekend!

Most important meal of the DAY

Sorry it's been a couple days...where do the days go?!!? Haha anyways, this is what I just had for breakfast and I seriously crave these eggs and salsa every single day! Then switch it up with either a wheat tortilla, steel cut oats, or some kind of fruit, most likely an apple.

Breakfast is HANDS down the most important meal of the day!! It's what jump starts your metabolism and helps keep you from getting that afternoon drag, and too many other benefits that it would get boring if I listed them all. So just trust me on this one, and eat SOMETHING before you start your day!  If you are one of those people that just runs out the door without time to think, grab one of these with an apple, banana, something! OK? Then polish it off with a tall glass a water. Ok, Thanks! 

My personal breakfast of choice: 

3 egg whites / 1 whole egg 

1 cheesestick shredded and mixed in while it's still on the stove

Jack's salsa to taste

All these products you can get at Costco for the best deal.

Now, go EAT BREAKFAST!!

Current Post-Workout Obsession

If you're like me, after getting your trash kicked, the last thing I want is something hot and heavy (wish I could think of another way to describe it). What I'm meaning is - I want something cold and don't feel like chewing, I'm still trying to catch my breath! Protein smoothies are a really easy, quick, and yummy way to get the nutrients you need after a killer sweat sesh. I can't even explain all the reasons why it is SO IMPORTANT to fuel and refuel your body no more than 45 minutes after a workout. That is when your body's cells eat up everything and they need to be replenished. This one is simple and seriously tastes like a milk shake! If you're craving ice cream when my sweet tooth hits majorly around 4 or later, mix up one of these bad boys and you'll be fuller longer and satisfy that craving, at least a little bit:)

1 cup SO Delicious Vanilla Coconut Milk
4-6 frozen strawberries
1/2 frozen banana
1 scoop CytoSport protein powder (about 30 grams protein)
1 Tbsp Udo's Omega DHA Oil

Throw it all in a blender and mix it up! If you want it thicker, add a couple ice cubes. Thinner, add a little bit of water. And if you want to make this in the middle of the day as more of a meal replacement, add a big ol handful of spinach!

Here's the products I use that aren't as self-explanitory as bananas and strawberries. Vanilla Protein from Costco: $48.99 and it lasts forever. SO Delicious Coconut milk from Sprouts: $3. Udo's Oil from Sprouts: about $28 and lasts a couple months. 

The Sprouts items you can get from basically any health food store, Sprouts and Good Earth are just the ones we have in our area, and they carry them at both. I know Whole Foods, Trader Joes, any of those places would have them too. 

ENJOY!!

Green Banana Smoothie

It’s super important to replenish your body after a workout. It’s within that first hour, especially half hour, that your body absorbs what you put in it really fast! So it’s even more important that you give it the good stuff within that time frame. One of my “go-to” concoctions is this Green banana smoothie. I serious have something like this everyday and it does the trick. It’s simple, fast, healthy, and extremely yummy!

3/4 c to 1 c Organic apple juice

1 Organic Banana (I prefer frozen)

1 large handful Organic Spinach

1 scoop protein powder (or equivalent to abut 25-30 grams of protein)

     

Protein is crucial. It helps rebuild muscle and leaves you fuller longer. Now your body can only absorb so much protein at one sitting, so no need to get protein happy with this and put in multiple scoops-it won’t do you any good and it’ll just add extra unnecessary calories. about 30 grams is great for a post-workout.

Chipotle Chicken Bowls

Wanted to share a delicious meal that I made last night! Healthy, light, simple to make just lots of chopping, easy to tweak, and easy to make in bulk so you can have some for left overs:)

Clockwise we’ve got Lettuce, sauteed peppers and onions, black beans, homemade mango salsa, limes, brown cilantro lime rice, and chipotle chicken

It tastes just as scrumptious as it looks pretty! I also just put a little bit of salsa and squeezed lime on top, it doesn’t even need dressing! You get a perfectly healthy and balanced meal without sacrificing one bit of flavor and yumminess!

Ingredients (all Organic):

2 chicken breasts

2 bell peppers

1/2 cup onion

1 cup brown rice

1 cup black beans

3-5 cups lettuce

2 TBSP olive oil

Mexican seasoning

Mango Salsa

limes (to taste)

cilantro (to taste)

Prep: Marinate Chicken by first applying olive oil to both sides of chicken breasts. then sprinkling mexican seasoning on both sides, a pretty ample amount so you get the flavor. let marinate as long as you can, at least 2 hours if possible. squeeze lime juice on when you put the chicken on the grill/skillet, this will keep more of the lime flavor on there. Cook brown rice, and when its just about done, squeeze in lime juice and throw in chopped cilantro to taste. chop and sauté peppers and onions in a little bit of olive oil. warm up black beans. 

Serve as desired, I made mine into more of a salad, because I needed more veggies that day, but this is a really easy recipe to do whatever you want with it-make quesadillas, fajitas, burrito bowl so a tortilla is on the bottom, however you want it! I just squeezed some more lime, cilantro, and put some mild salsa on top and it didn't need any dressing since it was so flavorful.