Are You Ready for Some FOOTBALL!!!

This weekend is Superbowl weekend and whether you are a big football fan or not, Sunday brings parties, food, and lots of fun.  I do love football.  Growing up it was just my sister and I in our home and our Dad LOVED everything about Sports.  As a little girl, he taught me all about the game. I have so many memories of spending time with him watching and going to all kinds of sporting events.  Football, basketball, the race track, golf, you name it.  He would laugh that I never really followed the "odds" and always went with the team with the better story or picked the race horse whose name had a hidden meaning to me to win.  My parents threw amazing Superbowl parties and I will always remember the craziness, the fun, the excitement, and of course great food.  Unfortunately, these FUN foods don't always jump out as HEALTHY.  .
Now I truly come from the background that EVERYONE needs ONE cheat day each week.  Not over the top crazy, but a fun day is a great opportunity to trick the body so it doesn't catch on that you are dieting and  it is a great way to allow yourself something extra yummy so as not to feel deprived.  It also allows you to have something to plan and look forward to.  Now the next idea I am going to mention is one to evaluate on an individual basis.  You may not agree with this, your trainer or fitness professional may say, "No way" but I am going to put it out there.  A year ago when I was working with a trainer I had a bad day.  In the midst of that day, I ate some very yummy things that I shouldn't have.  I came the next morning to work out and felt just awful.  I showed him my food journal and he gasped.  As we talked I laughed and said that it was like a wild night of partying.  You know those nights when you were young and it was a crazy night, too much fun, too much to drink, and when you woke, you said to yourself, "I am not doing that again?"  For the next month, the thought of a drink made your stomach turn?  That is how I felt from that one crazy splurge day and was not interested in all the "fun foods" for at least a couple of weeks.  He thought I was crazy, but sure enough one week later he came in to train me feeling under the weather so to speak from a crazy night out.  He laughed and said, "I am done with that for awhile."  Well there actually is some truth to a crazy splurge day once a week.  When you drastically spike your caloric intake there is evidence that it can actually boost your metabolism.  When you eat healthy six days a week, your leptin levels lower and cause  your metabolism to slow also increasing your hunger.  If you have a cheat day with increased levels of carbohydrates and fats, it will increase leptin levels and cause a boost to the metabolism.  Now I am not saying to go out once a week and enjoy a 4000 calorie  day by any means, but I am saying that with a regular healthy diet and regular exercise, you can enjoy a day and not harm yourself.  Only you know your body best.  I do believe myself in a fun day theory.  With that being said, some may choose Superbowl Sunday as  their cheat day, but you can enjoy the day with some healthier options.  I have a couple that I would love to share.
Wishing you all a Healthy and Happy Day!



Chicken Buffalo Dip... on the lighter side...
4 oz. light or fat free cream cheese (softened)
1 cup fat free ranch salad dressing
1/2 cup franks red hot sauce
2 cups shredded chicken ( fresh or from the can )
1 cup shredded fat free sharp or regular cheddar cheese.

In a small sauce pan, heat the cream cheese, ranch dressing, and franks red hot sauce until smooth.  Add chicken and stir.  Add cheddar cheese until warm and smooth.  Transfer to small crock pot and serve warm.  Enjoy this dip with cut celery, carrots, and cucumbers.  You can also use pita chips or bake your own corn tortilla chips by breaking up corn tortillas and lying them on a baking sheet.  Bake them at 300 until crispy and browned.

Yummy Chili

1 pound ground round or ground turkey
1 cup chopped onion
1/2 cup chopped green bell pepper
1/4 cup dry red wine or water
1 tablespoon chili powder
1 teaspoon sugar or stevia
1 teaspoon ground cumin
1/4 teaspoon salt
1 garlic clove, minced
1 (15 oz. can) of black beans, or kidney beans undrained
1 can (14 to 15 oz can) Mexican style stewed tomatoes with jalapeno peppers and spices, undrained
1 to 2 oz. reduced fat shredded cheese.
Cook beef or ground turkey in skillet with cooking spray until browned.  Add onion and the next 7 ingredients, cooking until tender.  Take mixture and put into your crock pot.  Add the beans and add the tomatoes.  Cover your crock pot and allow to sit for 4 hours.  Top your chili with reduced fat cheese.

Mexican Tortilla Bites

4 fat free flour tortillas, cut into quarters
1 medium onion, grated
1 (15 oz ) can black beans, drained
1 (8 oz ) jar chunky salsa, your favorite, we enjoy a green chili salsa
Optional... we add a spoonful of pre-prepared seasoned ground turkey

Preheat your oven to 350 degrees.  Spray 16 muffin cups with non stick cooking spray.  Fit 1 quartered tortilla in each muffin cup.  Layer your onion, black beans, and salsa in the muffin cups.  Bake for 8 to 10 minutes.  Garnish with a pinch of reduced fat shredded cheese right out of the oven and allow to melt on top.  
We enjoy adding a small spoonful of ground turkey prepared with garlic salt and oregano.  We cook the meat ahead of time and add to the layer.  It gives it a true taco feel and adds in extra protein.

Healthy Ribs....  (at only 400 calories per serving instead of over 2000 calories)_
from Eat This
2 racks baby back ribs
1 bottle (2-liter) Dr. Pepper
Salt and black pepper
1 Tbsp chili powder
1 cup water
1/2 Tbsp canola or vegetable oil
1/2 onion, minced
1 clove garlic, minced
1/2 cup ketchup
2 Tbsp Worcestershire sauce
2 Tbsp apple cider vinegar
1/8 tsp cayenne pepper
How to Make It:
*Place the ribs in a baking dish large enough to hold them comfortably. Pour in enough soda to cover, saving at least 1/2 cup for the barbecue sauce. Add 1/4 cup salt and soak for at least 2 hours or overnight in the refrigerator.
*Preheat the oven to 350F. Remove the ribs from the liquid and pat dry; discard the liquid. Sprinkle the ribs with the chili powder and return to the baking dish. Add the water and cover tightly with foil. Bake for 2 hours, until the meat is tender and nearly falling off the bone.
*While the ribs are in the oven, make the barbecue sauce. Heat the oil in a medium saucepan over medium heat. Saute the onion and garlic until soft and fragrant, then add the ketchup, Worcestershire, vinegar, cayenne, and the reserved 1/2 cup soda. Simmer for 15 to 20 minutes, until the sauce thickens.
*Heat a grill until hot. Brush the ribs with barbecue sauce and grill for 10 to 15 minutes, rib side down, on a cooler part of the grates. Flip over and cook on the other side until lightly charred and smoky. Remove from the grill, brush with more sauce, and serve.

Easy and Healthy for ALL of us... No short order Cook tonight.

This last week I remember being quite flustered at the dinner hour.  I had a very hungry athlete who had just finished a big practice and in one hour was headed to another, a hungry gal who wanted a Healthy Dinner, and a VERY picky little guy who every time I grabbed for a pan, said, "I'm NOT going to like that!"  That night I ended up making four different dinners.  The kitchen was a mess and I swore I wasn't doing that again.  HA... I repeated that night three more times that week.  I have been back to looking at EASY meals that are HEALTHY and don't require much prep.  Honestly, between shuffling back and forth to school, games, practices, I don't take time in between to prep and we get home at the dinner hour with lots of hungry tummies.  Last night was no different.  Busy day... luckily I tried something new and easy and let the crock pot do the work in between.  With that said, we had a yummy dinner waiting no craziness, and only one complaint from the Peanut Gallery...  ( of course my little guy had his own thoughts... but only one... those are great odds.)  Chicken is a staple at our home.  It is lean, a great source of protein, and EVERYONE enjoys it.  This is a yummy recipe and quite easy too.  Hope you and your family try it and enjoy. 

Mexican Chicken.

5-6 boneless, skinless chicken breasts ( I trim any excess on the chicken breast down and cut each breast in half to make 10-12 pieces) 
3 cans of Rotelle Tomatoes with Green Chillies
1 Packet of McCormick Chicken Taco Seasoning

Cut Chicken breasts as stated above.  Pour one can of Rotelle in the bottom of your crock pot.  Add chicken breasts.  Next, add the additional 2 cans of rotelle.  Sprinkle the entire packet of chicken taco seasoning over the chicken.  Mix lightly the chicken, rotelle, and seasoning.  Cover and cook for 5 to 6 hours.  Take and fork and while in the crock pot, simply shred the chicken in its juices.  Chicken will be extremely tender and shred easily.  You can pair this with veggies, lettuce, corn or whole wheat tortillas, and black beans, or simply eat by itself with some brown rice.  

It's NATIONAL PEANUT BUTTER DAY!!!!

Wow... a day to celebrate Peanut Butter.... Really?  Yes indeed... today January 24th is National Peanut Butter Day.  I absolutely love peanut butter.  I used to eat it by the spoonful, on apples, on celery, on crackers, on anything.  Baked, you name it.  Did you know that the average person consumes over 6 pounds of peanut butter products a year?  Peanuts are cholesterol free and a great source of Protein.  They are truly a staple in today's households around the world.   So today, I want to talk about peanut butter.  Peanut butter within reason is a great source of protein in our daily diets. Being that a two tablespoon serving is over 200 calories and contains 16g of fat, that is not the easiest choice when watching our diets.   Before we look to take it away from our diets we should know that apart from being a good source of vitamin E, folic acid, niacin, and phosphorous, most  of the fat in peanut butter is the heart-healthy monounsaturated kind; plus, it contains no cholesterol. They have developed reduced fat peanut butters, but they tend to contain a higher amount of sugars. Peanut Butter does contain small amounts  of  partially hydrogenated oil to prevent separation.  Because of this, there are some trans fats in it.  Natural peanut butters are a better option as they are strictly peanuts and salt.  Be aware that some natural peanut butters contain palm oil which takes the place of the hydrogenated oils.   Look for natural peanut butters that DO NOT contain oil stabilizers. 
MY FAVORITE type of PEANUT BUTTER is PB2.  This is an amazing peanut butter that contains absolutely no oils, just the peanut.  They press the peanuts and remove all oils.  It is only a mere 45 calories for a Two Tablespoon serving and less than 4g of fat.... all good fats. I bake with this, I add it to my protein shakes, I even add water and make creamy peanut butter out of it.  It is delicious.   They do have a website to purchase from but check in your local area.  If you are in Arizona, they sell it at House of Fitness in Mesa, AZ and you can get it for less. 
Now onto some YUMMY Peanut Butter Recipes.....  Enjoy. 

Peanut Butter Balls   ( High Protein and YUMMY )
 low-glycemic, high-energy, high-protein)
source: Body Rock
(makes 3-4  balls)
32g (1 scoop) Natural Vanilla Protein Powder ( I use gluten free )
42g (2 tbs) Honey
32g (2 tbs) Raw, Natural Peanut Butter (no sugar, salt or oil added; should be very soft) You can also substitute your PB2 here...  I do and it is terrific.  Make with water to creamy consistency. 

Directions:
1. Put the protein powder in a bowl, then the honey and stir
2. Pour in the peanut butter
3. Stir until everything is incorporated (it takes a while, but if you need more honey or something, add it now)
4. Add any toppings if you would like  (oats, walnuts, coconut, flax seed, chocolate chips )
4. Roll into balls with your hands, and refrigerate to harden (if you are not eating it immediately)

Protein Peanut Butter Cups 
makes one serving
1 scoop of Protein Powder ( can be vanilla or chocolate) 
1 Tablespoon of unsweetened baking cocoa
2 Tablespoons of Stevia ( you may do truvia or try agave) agave adds calories
small amount of water... around 1/8 cup.  You will want to experiment.  You do not want to make it liquid.  Almost like a thick thick  pudding.  
Muffin Cup
Take 1/2 batter and pour into muffin cup.  Place in refrigerator for 15 min.
Add 1 Tablespoon of Natural Peanut Butter to the muffin cup.  ( You can use a 2 tablespoon serving of PB2 made creamy with water also)  Place in freezer for 15 min. 
Now add the final chocolate amount to top of muffin tin.  Place in freezer for 15 minutes. 
Makes 1 VERY BIG MUCH HEALTHIER Peanut Butter Cup.  Over 25g of Protein. 
You can double or double again the recipe to make multiples. 

Peanut Butter Banana Bites

1 Frozen Banana (cut into bite size pieces set aside)
1 scoop Chocolate or Vanilla Protein Powder: put into a bowl
Add 2 Teaspoons of unsweetened baking cocoa.  Add to protein powder
Next add a small  of unsweetened coconut milk to the powder mixture.  You want to add a small amount so the mixture is very thick. 
Take a plate with wax paper and dip your frozen banana bite into the protein mixture.  Place on waxed paper and into freezer for 45 minutes.
Once completely frozen you will add a dollop of all natural peanut butter ( PB2 also works. add water to make creamy.   
Enjoy.  If you don't eat all, keep in freezer to avoid soggy bananas. 

Snacking... We must snack to loose...

The New Craze.... Protein, Protein, Protein...  At gyms all around the world there is a bodybuilder gulping down a high protein shake.  Remember the movies where you will see someone making the high protein shake with eggs and kale and all sorts of crazy add-ons? I will never forget the first time we watched, "The Game Plan" with the Rock.  In it, he makes his newly found daughter her morning breakfast in a blender.  Eggs, protein, tuna fish... you get the picture.  The kids wanted to make it too.  So, as any good and crazy Mom would, we did.  Lots of silly fun, a horrible smell, and of course all of it went straight down the drain.    Well, we can make a yummy protein shake now, and snacking shouldn't be only celery sticks and water.  We need snacks to keep our bodies working properly, to aid in our weight loss goals, and to keep our glucose stabilized.    It is unfortunate that snacking has gotten such a bad rap because snacking isn't the problem, its the choices we make for our snack that start the troubles.  High carb and high sugar snacks help to make the body feel good for a very short time.  It breaks down quickly and  releases glucose into the blood at a quick rate.  Have you ever eaten a bag of chips and maybe a small candy bar and felt hungry still?  That's 320 calories down and you are still hungry.  Foods that are dense, complex carbohydrates and proteins, take longer to break down in the body and glucose is released slowly into the bloodstream.  Our bodies feel fuller longer and our glucose levels stay steady allowing the body to burn FAT.  We want to slowly move our body to make better choices.  Fruits, Vegetables, whole grains.  Now how does that come to be when you are looking at the clock at 10 am and you are hungry.... or you know at breakfast that you won't be back home until mid day?  We have to take time  to plan.  We want to look to foods that "Contribute" to our body not adding empty calories.  What do I enjoy snacking on???  Lots of options.

I am in LOVE with GC, Scandinavian Bran Crispbread.  I eat it with peanut butter, with turkey and veggies, with salsa, with everything.  Each crisp bread is only 12 calories and very dense.  It is filling and I eat them whenever I want.  They are low on the glycemic index too and help keep the body stable.  You can buy them at Whole Foods, or save a bit of money and order them at www.iherb.com.
I make chicken and cube it up and eat throughout the day.  Many people enjoy almonds.  They are great but definitely recommend eating your serving along with a citrus fruit.  Why?? Both are extremely high in fiber and are a super food choice together.  Protein shakes, high protein - low sugar bars are also an option.  Be careful of the added sugars though.  Great options are Lara Bars.  The sugars in these bars are all "God" made sugars from the fruits.  Kind Bars and Pure Protein bars are also great choices.
My next LOVE is Chickpeas.... yes, I said Chickpeas.  They are a great source of fiber, protein, and folic acid.  They are also a great source of copper, magnesium, and zinc.  They also help to lower cholesterol and stablize blood sugars.  You will hear this often in all of my blogs.  It is extremely important to keep blood sugars from spiking when wanting to shed the extra weight.
With all that said time for two of my favorite recipes using .... CHICKPEAS..... Hooray.  One is an amazing snack option and believe or not, one is actually a dessert with Chocolate.  Oh yes, I said it... chickpeas and chocolate.
Hope you will try both and comment back on your thoughts.
Happy Friday....

Roasted Chickpeas
 These are approximate measurements.  Use your own judgement when adding these spices.  If you like cumin go heavier, or if not a big garlic fan, go lighter. 

1 can of chickpeas (Garbanzo Beans)
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
2-3 pinches white pepper
1/4 teaspoon freshly ground sea salt
2 tablespoons extra virgin olive oil


 Preheat oven to 400 degrees.  Rinse each can of chickpeas under cool running water in a strainer.  Some of the chickpea casings may come off.  That is okay.  You can try to remove them by lightly rubbing your fingers over each bean or leave them on.  (It won't affect the taste or texture, I left most of mine on).

You will need a separate bowls for each chick pea mixture.  In each bowl, add a can of chickpeas followed by the olive oil or honey.  Continue to add the rest of the spices for each chickpea mixture.

Evenly coat the chickpeas in it's mixture.  Place chickpeas on a baking sheet and bake for 30 minutes.  I found it helpful to turn the chickpeas every ten minutes so they don't burn on one side!

Let cool to room temperature.  You will know they are done when you taste one and its crunchy all the way through!

 Chickpea Cookie Pie
2 cans white beans or garbanzos (drained and rinsed) (500g total, once drained
1 cup quick oats ( I use gluten free oats)
1/4 cup unsweetened applesauce
3 T Olive Oil
2 tsp pure vanilla extract
1/2 tsp baking soda
2 tsp baking powder
1/2 tsp salt
1 1/4 cup brown sugar (Seems like a lot, but this makes a big pie.  You can try adding less, if you’re used to healthy desserts; I chose to use this much because the people to whom I served it are used to “normal” desserts.
1 cup chocolate chips ( you can also tried dried cranberries if you want to omit the chocolate)

So easy to make!
 Blend everything (except the chips) very well in a food processor. Mix in chips, and pour into an oiled pan (I used a 10-inch springform pan, but you can use a smaller pan if you want a really deep-dish pie.)  You can also cook in a 9x13 rectangular pan and make cookie bars.  Cook at 350F for around 35 minutes. Let stand at least 10 minutes before removing from the pan.

Healthy Pizza... No way....

I absolutely LOVE PIZZA.... We have Pizza Fridays ever week at our home and sadly I haven't been able to participate since May of 2011.  After finding out my body had an intolerance to gluten, pizza and pasta and all my favorites went right out the door.  I know there are gluten free options out there but I kind of felt like it just wouldn't be the same.  However, I miss PIZZA terribly.  I came across a couple of different recipes for a Cauliflower Pizza Crust and decided to dig in and see just what it tasted like.  I guess I was finally that desperate... ha ha...  Well I can say that I really did ENJOY it.  Here's the honest part.  No one in my family is a fan of cauliflower and when made it can kind of have a not so yummy smell.  I decided to make the pizza and offer it to everyone.  Ok, no lie, I offered each of the kids a $1 just to try it.  The boys were not interested in the $1, but my sweet gal Reagan decided to go for it.  Her reaction, "Well, its not bad, but not real good either Mom."  Now understand that they aren't cauliflower fans, and I think if I would have made it without them knowing it was cauliflower, I may have had better reactions.  They were actually quite nervous going into it.  Gary's thoughts were that it indeed was good and something he would eat again.  I think that is a BIG thumbs up as Gary is very opinionated when it comes to food.  Well I loved it, and I definitely think it is something worth trying at home.  It is quite simple to make and the fun is all the great added toppings you can use.  For me, I tried fat free mozzarella cheese, tomato sauce, ground turkey seasoned, and sauteed peppers and onions.  Note to all when you eat this pizza... It is not something you can easily pick up with your hands and eat.  It is a bit more flimsy and is better eaten with a fork.
Let me know what you think when you try it.  If I have to, maybe I will offer you a $1 too! Ha Ha.


Cauliflower Pizza Crust.

CRUST:
1/2 large head cauliflower (or 1 1/2 cups shredded cauliflower)
1 large egg
1 cup finely shredded fat free mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon garlic salt
1/2 teaspoon chopped parsley.  
TOPPINGS:
1/2 cup tomato-basil marinara sauce (or pizza sauce)
1/2 cup finely shredded fat free mozzarella cheese
Add ground turkey, ham, mushrooms, veggies, etc.  All toppings should be pre-cooked as you will be adding these and quickly broiling.


1. Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree.  You may also use a cheese grater and grate the cauliflower.  This is actually quite simple to do.  You'll need a total of 1 1/2 cups of cauliflower crumbles (which is about half a large head of cauliflower. Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes  Give the cauliflower a chance to cool. Use no water when microwaving.
2. Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface). In a medium bowl, mix 1 1/2 cups cauliflower crumbles with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.
3. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Add the toppings you would like sreading it out around the pizza. Sprinkle the remaining cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

For all my Mommies on the Go....

Quick Hello.....

Today was a holiday and a day our family enjoyed in our jammies for most of the day.  I thought I would share a "Hooray" Recipe we enjoyed last night.  It was a HOORAY for our family as it just happened to be a hit with everyone, it was one meal I could eat and enjoy right along with them, it was healthy and they didn't even know it, and it took NO TIME to make.... my crock pot did it all.  Everyone enjoyed it differently and it was a great tummy filler along with left overs for the next day.  Prep time for the BBQ pork is 5 minutes.  10 to 15 minutes before dinner I prepare and cook the veggies.  All done.  If eaten together as just meat and veggies, this roughly a 300 calorie meal.  My hubby enjoyed it with corn tortillas and salsa while the kids enjoyed it on rolls. 

Enjoy. 


BBQ Pulled Pork and Veggies....
1 Pork Loin
1 cup chopped sweet onions
1 cup Diet Dr. Pepper or Dr. Pepper 10... the new 10 calorie option
1 1/2 cups Stubbs Spicy BBQ sauce.  ( this is a great option as it contains 0 g of sugar.)

Lay 1/2 cup of the chopped onion in the bottom of your crock pot.  Place pork loin over the onions.  Lay the last 1/2 cup of chopped onion on top of the pork.  In a bowl mix 1 cup of the BBQ sauce with the 1 cup of diet soda.  Pour all over the pork.  Cover with the top and let cook for four hours.  At the four hour mark I added the last 1/2 cup of BBQ sauce and mixed it in.  I then took a fork to the pork and pulled it apart in larger chunks. This allows the sauce to really get into the meat.  I let cook for an additional hour.  The larger the pork, you may have to alter your timing.  Pork is done when you are able to fork and shred it easily. 

Peppers and Onions

2 red peppers sliced in in long slivers
2 green peppers sliced in long slivers
1 sweet onion sliced in long slivers and separated.
2 Tablespoons Fat Free Italian Salad Dressing
Garlic Salt
Take pepper and onion mixture to saute pan that has been sprayed with Pam cooking spray.  I add 2 Tablespoons of fat free Italian Dressing and sprinkle the veggies with garlic salt.  Mix and cover to saute.  You want your veggies to soften..  ( 10 minutes ) 

Breakfast Is the Most Important Part of the Day.

Healthy Start.....
I often find that mornings are crazy at our house and a good ol' cup of coffee is about all I have time for.  Breakfast is the most important part of our day.   Eating early in the day keeps us from "starvation eating" later on and it also helps to  jump-starts your metabolism. When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight.
Food is Fuel for the body.... we need it to start the day right.
It keeps you motivated to get through the day.  The brain and the body need food to function correctly.
It provides a foundation and sets the tone.  When we begin our day taking care of ourselves, it sets the tone that we are "important".
Many of us are so busy throughout the day that we NEED a good beginning.  I plan ahead.  I think about what I will need.  Whether its a Greek yogurt with granola or the protein bars I make the night before.  My mainstay is my super yummy shake that only takes minutes to make, but lasts awhile in my system.  PROTEIN is the best thing we can give our bodies in the morning.  Protein sustains us through the morning and is something that the body will digest slowly making us let apt to snack.
 Nothing is worse then the feeling of hunger at 10 am and the guilt afterward when you have eaten 5 or 6 snacks and none have anything helpful to the diet but extra calories.
Contribute... Don't Contaminate.

Yummy Protein Morning Shake.
1 Cup Unsweetened Coconut Milk
1 Scoop Fusion FX nutritional shake (I love it... the company I work with... but protein powders work too)
2 Tablespoons Canned Pumpkin
1 Tablespoon Stevia
1 Tablespoon Cinnamon
6 to 7 cubes of Ice
Blend in blender.  Tastes so much like Pumpkin Pie and filled with greatness.  Pumpkin is a terrific source of Fiber, Fusion FX  has the proteins needed, low in calories, and  is low glycemic which keeps the body stable and encourages the body to move to fat storage.  Cinnamon is proven to control blood sugar levels and encourage weight loss. 


Protein Bars....  I make these in the evening and keep refrigerated.  You can enjoy these throughout the day too!

Heather's Yummy Protein Bars

3/4 cup skim milk
6 Tablespoons Natural Peanut Butter
2 1/2 cups Gluten Free Quick Oats ( I use this because of an allergy, you can use Quick Oats )
3 Tablespoons Stevia
2 Tablespoons Unsweetened Cocoa
1 Scoop Protein Powder ( Vanilla or Chocolate whichever you prefer)  both taste great.   
Microwave milk and peanut butter for 25 seconds.  Blend together and then add  protein powder, and stevia.  Add Oats and mix.  Consistency should be sticky.  Taste. If you prefer sweeter, you can always add stevia.  Take a large spoonful and mold into a ball.  Flatten ball to look like a large cookie and place on wax paper.  Make additional.  I usually can make 6 to 7 large cookies.  Place in freezer for 15 minutes and then move to plastic container and store in the refrigerator.  Play with this recipe.  You may think so so the first time, but you can add different amounts in the recipe to suit your tastes.  Sometimes I add more Stevia or a bit more Peanut Butter for my Hubby. 

Happy Sunday.... and don't forget to eat breakfast.