-Spend one day a week (I do a few hours on Sunday) to cook and prepare foods for the week. I will bake all my chicken and bake a large batch of my homemade sweet potato fries for the week. This is the key to successful clean eating. Being prepared will keep you on your weight loss goals.
-Carry a gallon of water with you at all times. This is my water for the day no matter what; I never run out and I can monitor how much im consuming during the day. I always at least finish ¾ of it. Sometimes the body can trigger hunger pains when indeed you are dehydrated. So drink a lot of water! This will keep your metabolism going and continuously flush toxins from the body (bonus is great skin) .
-Purchase a food scale! This helps keep your portion size down and you will eventually learn to eyeball 4oz of turkey/chicken instead of weigh it. I use this alot still when preparing my meats and sweet potatos.
-I can not stress how important sleep is! Not getting at least 8 hours a night can really hinder your weight loss/ muscle gaining goals. The body produces most of it growth hormone while sleeping and this is what helps you stay lean and aids in muscle growth and recovery. I know personally that not getting the sleep i need will raise my cortisol levels and my body just will NOT get rid of that stubborn bodyfat, even with diet and exercise. So get your zzzzzzzz

Banana Protein Pancakes

chocolate chipThe banana protein pancakes…

These are quite the interesting thing, I love protein pancakes in general because it always has endless amounts of choices, as to how you want them, whether it be more a crepe consistency or fluffy. Also with natural fruits the possibilities are endless. I usually have the the ingredients on hand so I can whip these up for breakfast and sometimes dinner, yes breakfast for dinner is the best. In this recipe there are only 6 ingredients so it literally will take you 5-10 minutes to make. Yes I timed myself haha.

Who doesn’t love pancakes?!

These pancakes are packed full of protein and fiber along with a fresh fruit of the season, or whatever you choose to put in them. Protein pancakes allow you to have never ending recipes, all while keeping you lean!

The Banana Pancakes are a staple in my diet and very easy to make. Make sure you have a ripe banana on hand.

Mix all your ingredients together very well using a fork to mash the banana into your mixture, this will make them them moist. If its more runny it will have a more crepe consistency. If you want more thickness add more oats. Its important to note when I use a banana flavor protein the flavor is to over whelming so the cake batter flavor with the banana it is perfect!

Heat pan to medium and spray with Pam to prevent it from sticking. Pour into pan as big as you want to make them, cover with lid and let cook for 1 minute.Uncover and flip, check and make sure its cooked first. Then Flip over and cover again for 45 seconds. When you uncover its usually pretty puffed up. Repeat for next pancake. You can also double the recipe. Enjoy…Ill share some more recipes soon!

For now Im off too enjoy these delicious pancakes along with a hot cup of coffee. Let me know what you think and look out for my protein pancake eBoook soon!

 

#MeatlessMondayNight Black Bean Dip

Black Bean Green Chili Dip

Well now that football season is in full swing I have to say I feel more complete haha..
unnamedI love football and growing up, as a child into my adulthood eating some delicious food and enjoying a football game was and has been an American tradition. However, just because ill be in front of the TV watching ball doesn’t mean I should eat meaningless calories. I’m totally in for the Silk® Almond Milk #MeatlessMondayNight , if you would like to enter visit www.silk.com/sidelinemeat for recipes and a chance to win a giveaway! Having a more plant-based diet can start with making a change just one day a week – so why not start by sidelining meat during Monday Night Football games this season?

 

My recipe is one of my favorite foods of all times…Beans! There are so many things you can do with beans but here is a quick and convenient black bean green chili dip for your Monday night games that is dairy free. It your not a spicy person you can omit the green chili, I’m just a from New Mexico so we put green chili in everything. It’s delicious! He best way to always cook your beans is through the slow cooker. I love it because ill make a whole pot of beans turn it on high in the morning and by the time I get home the beans are done. Makes it easy and you get to enjoy fresh home cooked beans not the canned ones. This makes a difference. You’ll also love the creaminess of the dip because the dash of Silk® Almond milk. So here is my #MeatlessMondayNight black bean dip your sure to enjoy.SilkAlmondMilk_thumb

 

Ingredients:

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  • 2 cups cooked black beans or 1 can (Highly recommend slow cooking your beans)
  • ½ cup vegetable broth
  • ¼ cup Silk® Unsweetened Almond Milk
  • ½ Tsp. cumin
  • 2 tablespoons dices green chili’s
  • Minced garlic to taste (Average 1 clove
  • Squeeze half a fresh lime

Blend all together very well in blender or food processor. I honestly just use mu magic bullet if I’m making a small batch. Garnish with fresh slices of avocado, lettuce, and tomato.

 

All done! How simple is that…and its good for you. Hope you all enjoy my #MeatlessMondayNight.

 

This conversation is sponsored by Silk. The opinions and text are all mine.

Everyday Effortless Fajitas

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Effortless Fajitas Dinner with Tyson® Grilled & Fully® Cooked Refrigerated Fajita Chicken Strips

Hey Everyone, I had to share this recipe simply because you’ll love it!

FullSizeRender-2Quick Healthy everyday effortless Fajita dinner w/ Tyson® Grilled & Fully® Cooked Refrigerated Fajita Chicken Strips is seriously a weekly must! If your busy like me I don’t have time in the week to spend making a dinner that will take me an hour to prepare, then 30 minutes to clean up after. Who wants to do that at the end of  a long day?! Lets face it I’m a busy medical software representative, mom, wife, and athlete so a quick healthy meal always gets a thumbs up in my book. Its important I find healthy choices and don’t want to spend a fortune on 12 ingredients I wont ever use again. I am going to share with you this pick up that literally took me 9min to prepare! You can purchase these Tyson® Grilled & Fully® Cooked Refrigerated Fajita Chicken Strips at any Walmart store. They are ridiculously delicious, quick to cook and very reasonably priced.

The number one thing I think of first when putting a meal together is what protein source I am going to have. Chicken is always one of my favorites! However, I either had to buy it fresh and make sure I cooked it all at once or bought it frozen then had to add 20min to my cook time because I have to thaw it. This is always a battle but I’ve totally found a solution to my chicken fiasco. With these chicken strips they are already pre-cooked so it’s nice to toss them in a skillet and cook them in roughly 6 min or so, no thawing or cutting, it makes it convenient.

Here is what I picked up on my trip for this quick fajita family meal:

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Heat skillet on medium and cook the chicken strips tell they are crispy grilled on the outside. This took me 3 min from from skillet to plate. Remove chicken strips and set aside. Then add the olive oil to grill the bell peppers in the same pan that is used to cook the chicken; this gives the peppers a delicious flavor. Slice them and sauté for 2-3 min. Heat your tortillas add some cheese and you have your self some amazing little fajitas that took 5 minutes to cook.

#EverydayEffortless

P.S. Get creative there is so many meal ideas you can make with these Tyson® Grilled & Fully® Cooked Refrigerated Fajita Chicken Strips including, salads, chicken and rice, chicken sandwiches the ideas are endless. Enjoy!

 

 

This is a sponsored conversation written by me on behalf of Tyson®. The opinions and text are all mine.

Vanilla-Bean Banana Protein Muffins

 

Vanilla bean banana protein muffins

 

 

Well I made a batch of these amazing protein muffins last night since I had a few bananas that had become to ripe to eat but perfect for baking so I threw together this recipe and it turned out amazing! I wasn’t even planning on posting it today because well its Memorial day and I should go enjoy my day, but I realize I enjoy putting time into my blog and  recipes because I love the feedback I get from my readers about my recipes. Plus I can’t complaint about enjoying a wonderful cup of coffee and one of these bad boys…..and they are guilt free. If you make these delicious hi-protein muffins please let me know what you think and leave a comment. This simple recipe everyone will absolutely love!

~Simple Vanilla Bean-Banana Protein Muffins~

Ingredients:

  • 1 large ripe banana (Let your banana ripen until its brown. This makes for perfect baking!)
  • 3/4 cup of liquid egg-whites
  • 3/4 cup Quick Oats
  • 1 Yoplait Light very vanilla 

Blend these together in a regular blender or if your like me its just as convenient to do in my magic bullet. Pour the contents into a large bowl and whisk the rest of the ingredients together.

  • 2 Scoops of Vanilla protein. For this batch I used Muscletech Platinum Whey Vanilla Cake flavor
  • 1 packet of Stevia sweetener (individual serving. You don’t need to sweeten these much because the yogurt you added earlier did that for you)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 4-5 drops of Vanilla
  • 1/2 tsp of cinnamon-sugar (for the top after baked)
  • Butter (optinal) I love butter so this is optional but you can even use the spray butter so the sugar cinnamon on top will stick.

 

 

 

Mix all ingredients together. It does seem a bit water when filling the muffin cups but this is why they turn out so moist! Use your judgement, if the batter seems far to water add more protein powder. Make sure you spray your foil muffin liners because they stick.

 

 

Bake on 350 degrees for 18 minutes. Time varies on ovens so check them and if use a toothpick to check. If it comes out clean and they are golden brown on top they are done. take them out and immediately spray top with spray butter and sprinkle the Cinnamon Sugar on top. Enjoy these delicious clean eating banana protein muffins for on the go anytime, breakfast, post workout, desert or anytime!

62 Calories Per Muffin

2g Sugar

1g Fiber

4 Carbohydrates

5g Protein

 

Peanut Butter Coconut Bites

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These simple clean little peanut butter coconut bites are easy to make and great for a healthy snack for the whole family. Toss them in the fridge and in 30min they are good to go. Ive always had people tell me they love these. I love anything apricot and with the added apricot in this recipe it really brings out an sweet delicious flavor in these bites.

  • 1/2 cup peanut butter
  • 1/2 cup oatmeal
  • 1/2 cup apricot (chopped)
  • 1/4 cup shredded unsweetened coconut
  • 1 tablespoon honey
  • 1 tablespoon flax seed (optional)
  • 1 tablespoon wheat germ (optional)
  • 1/2 scoop peanut butter or vanilla Isagenix protein

Preparation of Peanut Butter Energy Balls – Easy No-Bake:

Mix peanut butter, oatmeal, apricots, honey, flax seed, wheat germ and protein powder
Roll mixture into balls, then lay out finely shredded coconut flakes and roll the balls in this mixture, you can also use graham crackers. The flax and wheat germ provide you with healthy fats and fiber.

Once finished just let the balls sit in the refrigerator for at least 30 minutes.

Additional Notes:

You can make some substitutions with the ingredients, such as, the apricots for chocolate chips or chopped nuts. There are many possibilities, just be careful and keep the ratios consistent. I used natural peanut butter which caused my mixture to be more dry. If this is the case add a little milk; about 1/2 tablespoon at a time. Or even better use Almond Butter!!

Banana Protein Ice cream

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Ok as requested… Here is my Banana Protein Ice cream recipe for you all. It is one of the easiest quickest things to make. I like to whip this up after dinner so I can have it ready to eat later in the evening without the guilt. There is many different flavors you can make this depending on the protein you currently have or what your favorite ice-cream is. You can also add any fruit you would like that mixes well with a simple protein powder. For example, frozen cherries are delicious with a Vanilla whey.

For this recipe I will do one of my favorite flavors banana ice-cream.

  • 1 scoop Champion Whey Banana protein (you can use any banana flavor whey you have)
  • 1/2 Banana (this can be taken out if dieting more strict but gives it a great consistency)
  • 1/2tbls peanut butter
  • 4 large ice cubes
  • 1/3 cup unsweetened almond milk
  • drop of almond extract
  • If you want to include fruit use 1/4 Unsweetened frozen cherries or any other berry you would like

 

 

If im trying to keep carbs low ill do a few blueberries or strawberries instead. Mix in my magic bullet, pour in a small tupperware and freeze for approx.. 30min! 🙂 Enjoy

Blueberry Protein Pancakes

 

We all love pancakes! Well most of us do and this recipe takes the guilt out of eating a giant plate of enriched flour filled pancakes. This is my recipe for the most amazing blueberry protein pancakes. I would have to say the thing I enjoy the most about pancakes is that you can add so many different things to change up, including the taste, texture, flavors. These are great for the kids, the family or any meal of the day.

What you will need…..

1 cup eggwhites
1/3cup oats (not instant)
splash of vanilla extract
splash of almond extract
1/4 cup blueberries
1/2 scoop of vanilla protein
Cinnamon

Mix all in a bowl. Then use cooking spray in the pan and pour into pan, cover with lid and let cook for 3-4 min. All stoves are different so check it and make sure bottom is cooked. Flip very quickly and cover with lid for approx. 1min. When you remove the lid the pancake will have rised 🙂 Flip pancake on a plate sprinkle with cinnamon and use 1/4 cup sugar-free syrup!!! Oh yummy…..

 

I had a few emails of people asking what sugar free syrup I use so here is a link for you:

http://www.amazon.com/Carys-Sugar-Syrup-12-Ounce-Bottles/dp/B000KOQAGY

Blueberry Lemonade Protein Smoothie

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This Blueberry Lemonade Protein smoothie is amazing and super quick to throw together. This smoothie is filled with antioxidants from the blueberries and protein to keep you full and energized. Lets face it we don’t always want to be Betty Crocker and put together a 10 ingredient protein shake and spend more time in the kitchen then needed! A smoothie like this is great for in-between meals and keeps you fuller longer with the added Almond Butter providing healthy fats.

This takes no time at all, and uses only 4 ingredients:

  • Minute Maid Light Lemonade (Just 15 Calories per serving). I usually find this at Target and love to make shakes with it because it adds so much flavor to it.
  • 1 Teaspoon Barney Butter Almond Butter smooth. I found this on Amazon or you can check out their site http://www.barneybutter.com/products/category/barney-butter-smooth/
  • 1 handful 1/4cup of frozen blueberries
  • 1 Scoop of Vanilla Cake whey (I used MuscleTechs Platinum Whey, Its amazing!) www.bodybuilding.com

Blend and Go….

Toss all 4into a blender or your magic bullet and your ready to go. I usually don’t even put ice in it because the lemonade is cold from the fridge and the frozen blueberries make it nice and cold. Ready to drink!

Total Calories: 208

Fat: 5g

Carbs: 14g

Protein:26g

 

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No-Bake Peanut Butter Chocolate Protein bars

No Bake PB Chocloate Bars

These no-bake peanut butter chocolate protein bars are quick, easy and something the whole family will like! I decided to whip out some protein bars seeing how I haven’t made them in awhile. Its always nice to have some clean eating snacks around that you can can grab and go. This recipe I must say turned out delicious! Im sure you will all enjoy them as me and my family did..

Here are the ingredients:

  • 1 cup oats (ground into flour)
  • 1/2 cup Quick Oats
  • 1/3 cup Vanilla Protein Powder (I used an Isolate and not a whey in this batch)
  • 1/2 cup rice cereal (ground up)
  • 1/2 cup all natural peanut butter
  • 1/3 cup honey
  • 4-5 drops of almond extract
  • 3 tablespoons dark chocolate chips (75% dark or higher)

 

Lets get started…

First step is t mix all your dry ingredients into a bowl (Oat Flour, Oats, Protein Powder, Cereal). I don’t even have a food processor so I used the magic bullet to grind my oats and cereal into flour form. Its important to use the oat flour and the regular quick oats because this is what gives them texture.

Next melt your peanut butter and honey along with the almond extract over medium heat until its all melted together…

 

Combine your ingredients in an bowl and mix awhile to get everything evenly mixed

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Use your hands to firmly press the mixture into a 9×9 baking pan or pyrex dish. Once you have it firmly pressed in the pan you can just toss the chocolate chips in a microwave safe bowl and drizzle on top of the bars.

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Refrigerate for 30minutes then cut the bars into squares and package in ziplock for a grab and go stack 🙂

Tip: If the mixture is dry give or take a little water or greek yogurt