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Category Archives: Guy Food

High Protein Banana Muffins and My New Spin Playlist

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Last night, I made a pretty big accomplishment….

I took the pit out of an avocado…with just a knife for the first time EVER! Now, don’t get me wrong, as I have tried and failed many times before.  Seriously, it felt great to do that!!

Brian and I then enjoyed that avocado in some homemade guacamole in meatless Mexican salads.  I used the Morningstar Farms meal starters with some chili powder, garlic powder, salt, onion powder, and pepper (all unmeasured), and it tasted so good.

Snack Time

I am so excited for my snack today.  One of my favorite things ever to make is muffins.  I can remember being a little girl using the Jiffy Cornbread Muffin mix to help my mom out with breakfast (corn muffins are a guilty pleasure of mine!).  For some reason, muffins just have a special place in my heart.

On Saturday, I scoured the internet for some high protein muffin recipes, and found tons.  Many of the recipes were similar to each other, so I took some notes, put my creative hat on and came up with a delicious banana creation.  Keep in mind, they do have a slight “protein” taste, so I love them, but Brian thinks they need peanut butter on top 😉

High Protein Banana Muffins

Yields:  10 Muffins

Nutrition Information:  Calories-63.2  Fat-2.1g  Carbs-3.2g Protein-8.3g


  • 1 large banana, smashed
  • 3/4 cup liquid egg whites
  • 1/2 cup plain, nonfat Greek yogurt
  • 3/4 cup oat flour (oats ground up!)
  • 2 scoops of your favorite protein powder
  • 1 tsp baking soda
  • 1 tsp baking powder
  • sprinkle of cinnamon





Preheat oven to 350 degrees.  Combine all ingredients in a large bowl and mix until combined.  Scoop batter into 10 paper lined and greased muffin tins.  Bake for 15-18 minutes.  ENJOY!


This morning’s workout was my Tuesday morning spinning class followed by some shoulder and ab work.  I have been rotating the same three playlists and switching out various songs for quite some time now in my spinning class…so I decided to create a completely new playlist.

All of the songs totally got me pumped up and working up a sweat!  I loved it.  At the end of class, I asked for suggestions for next week’s playlist…so keep your eyes peeled for another great workout mix.

On that note, it is time for me to head into work, but first…

Question of the Morning:

  • What is your favorite workout song and why?

I LOVE the Black Pearl song from Pirates of the Caribbean.  For some reason, it just gets me pumped and thinking I can push through and do anything.  It also ALWAYS seems to play when I am getting tired and need that extra energy and confidence boost.

Total Body Circuit

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I hope that your day is going well!

After knocking things off of the ol’ to-do list this morning, I headed over to the gym to substitute teach a class called Core Strength Intensity (CSI).  The class is a total body strength conditioning class that lasts for an hour.  When I walked into the room, I introduced myself to the class and asked if anyone had ever been to the class before.  One woman replied that she had been attending (with the same teacher) for the past 10 years!! Now that is dedication, and a little bit of competition for me.  Change is hard to deal with, and after developing a relationship with a certain routine and instructor after an entire decade I was worried that the class wouldn’t be welcoming of me.  I had never attended this exact class before, but I have taught several strength and toning classes, so after taking the class through an active warm-up, here is what we did!

Everyone said that they enjoyed it, even though it was a change from their usual routine.  Sometimes it’s good to try something new 😉

I then came home and whipped up a salad of romaine lettuce topped with tofu (from last night), broccoli, a radish, cauliflower, celery, onion, tomato, and homemade hummus.  A little bit of everything, all on one plate.


Now, I am off to tackle more of that to-do list and head to another gym (I am getting my own class instead of just subbing!!).


Enjoy your day!

The Latest Guy Food: Popcorn

Good Afternoon!

I finally have a new Guy Food post for you, but first thing’s first…lunch.

For lunch today, I finished off our container of cottage cheese, had half of a roma tomato, a carrot, a celery stalk, and finished off the cauliflower.

There is cottage cheese under there somewhere!

For dessert, I had some “Fall Mix” that I look forward to my mom sending me every year around this time.  It is the perfect combination of sweet and salty, chewy and crunchy, and the simplest most classic mix to ever be created…Candy Corn and Salted Peanuts.

My mom always mailed me this treat in a fall package when I was in college, but this year I thought that since I am no longer in school I would have to make my own fall mix.  Literally, on Friday I told Brian as we were driving to Fort Wayne for the wedding that I wanted to buy candy corn and peanuts to make fall mix this week.  I went in my bedroom as soon as I got home to lay down all of my bags and there was a little canister of the tasty mix sitting right there!  Boy, does my mom know me or what?!

On to guy food…

Guy Food:  Homemade Popcorn

This is a treat that my mom taught me how to make.  It isn’t something that we do often, but when we do pop our own corn there is something about it that makes it simply irresistible from continuously putting your hand in the bowl.


  • About 2-3 Tbsp of corn, vegetable, or canola oil
  • About 1/3 cup of unpopped popcorn
  • Salt to taste
  • Melted margarine or butter if desired
  • Other mix in options:  Season salt, parmesan, sriracha, m&ms, chocolate chips, peanuts, basically anything you can imagine!
Step One:
Add the oil to the bottom of a pot that has a matching lid.  The oil should cover the bottom plus a little more of the pot.
Step Two:
Place 5 unpopped kernels in the bottom of the pan.  Brian didn’t understand why we put only 5 kernels in the pot, my grandpa determined the perfect number of tester kernels, and he is usually right when it comes to things of that nature.
Step Three:
Turn the heat up to high and wait for the 5 kernels to pop, this will signal that the oil is the perfect temperature.
Step Four:
Once your hear all 5 kernels pop add in the rest of the popcorn so that the bottom of the pan is covered…roughly 1/3 cup.
Step Five:
Then, wait with your large popcorn bowl next to the pot until the corn starts overflowing and dump it in.  You will want to shake the pot periodically to make sure all of the kernels are poppin’.
Step Six:  
Try to get as much of the corn in the bowl as you can, but don’t worry if you make a mess…that’s part of the fun!
Step Seven:
Season your popcorn while it is still hot.  Simply melt margarine or butter and pour over the top, add salt, or whatever toppings you like!  Brian wanted seasoned salt and margarine….delish!!
Step Eight:
What are some of your favorite fall treats and flavors to enjoy???
  • I LOVE anything pumpkin, my mom’s Fall Mix, and apple cider 🙂

Guy Food: 35 Second Chocolate Cake

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I called Brian the other night and told him that I was going to teach him how to bake a cake for “Guy Food” and that it would be the fastest cake that he had ever made.  He also informed me that it would be the slowest he ever made because he has never baked a cake.  I think this recipe is perfect for guys and girls, young and old.  It is so easy, hits the spot and can be made in multiple flavors!

Guy Food: Chocolate Cake


  • 2 Tbsp flour
  • 2 tsp cornstarch
  • 2-3 packets of splenda (or other low calorie sweetener)
  • 1/4 tsp baking powder
  • pinch of salt
  • 2 Tbsp of milk
  • 1 tsp oil
  • 1 Tbsp of cocoa powder
  • ***Can take out the cocoa powder and add 1/8-1/4 tsp lemon extract and a drop of yellow food coloring for a lemon cake!
Step One:
Spray a microwave safe dish with cooking spray.  We used a coffee cup.
Step Two:
Combine all dry ingredients with a fork in the coffee cup.

Step Three:

Add in milk, oil, and extract (if using).

Step Four:

Microwave on high for 35 seconds.  It should still be moist and continue setting up for a few seconds.  If it is WET, microwave another 5 seconds.  Don’t overcook or it will get rubbery.

Serve warm with ice cream!

Enjoy 🙂


I can’t wait to experiment with using different flours and flavorings with this recipe.  I think it could be made into a little coffee cake for breakfast pretty easily, and topped with Greek yogurt.  I’ll let you know what I discover when I start experimenting with this one.

Sorry I’ve Been Gone

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Hello!  This is my first official week without nannying or teaching group fitness and only working at my retail job,  My goal is still to post 2-3 times a day, and I have been slacking lately!  Not by choice though.  I am still adjusting to my schedule and figuring out when and where I can post.  I just realized today that the mall has free internet, but it is a bit slow and unreliable so I may be heading to Panera during my lunch breaks.

By the time I got everything up and running during lunch today, I realized I forgot my camera in my locker at the store…so lunch went undocumented.  For breakfast though, I sucked down a coffee smoothie as I made my undocumented lunch because I was just too tired to make it last night.  Hopefully I will get a little more used to things throughout the week and be able to get more things accomplished.  I was able to workout this morning though (my favorite time to workout!).  I did a pilates video on

There is a weird shadow behind my head...don't know why

Lunch was basically the same as yesterday, so you didn’t miss out on much.  However, I did get a diet coke today because I was sooo tired today at work.  I did go to bed early last night, but not early enough.

I usually do not drink pop (do you say pop or soda??) on a regular basis, but there are times when I have the occasional carbonated diet beverage.  I know that pop isn’t good for you, but I am a strong believer in “everything in moderation.”  Heck!  You can even overdose on water.

Work Fashion

Decided to dress it up a bit for work today


While at work today, the Jimmy John’s people came to visit us and gave us a ton of mini sandwich samples.  They even had veggie!  After work, I was starving.  Brian picked me up since it was raining and he was starving too, so luckily I had stashed two of the samples in my bag for a little snack to tide us over until dinner.

Once home, I immediately changed into comfy clothes.  The rain just made me feel chilly, and being on my feet all day made me want my slippers 🙂  It felt good to be cozy!


Last week, when Sarah and Jeremy took me to Qdoba, I was inspired to recreate one of their queso burritos in a healthier way.  For the queso sauce I adapted a recipe from Hungry-Girl, used brown rice, black beans, roasted summer squash, and whole wheat tortillas.  The result…a delicious and filling burrito!

Queso Burrito–Healthy Style


  • 3/4 tsp dry taco seasoning mix
  • 3/4 tsp ground cumin
  • 1/3 cup unsweetened original Almond Breeze
  • 2 wedges of Laughing Cow Light Original Swiss Cheese
  • 1 1/2 Tbsp reduced fat cream cheese at room temperature
  • 2/3 cup shredded reduced fat cheddar cheese
  • 1/8 tsp chili powder, or more to taste
  • 2 La Tortilla Factory low carb high fiber tortillas
  • jalepenos
  • 1/2 cup black beans, heated
  • 1/4 cup salsa
  • 1 handful of spinach
  • 1 small yellow summer squash
  • 1/2 cup cooked brown rice (1/4 cup uncooked)
First, cook the brown rice either boiled or in a rice cooker.  Then, preheat the oven to 400º.  When the oven is heated put sliced lightly coated in olive oil summer squash on a pan.  Sprinkle with cumin and garlic salt.  Roast for 10-15 minutes or until tender.
While rice and squash are cooking prepare the sauce:
  • Add almond milk, all three cheese, chili powder, taco powder, and cumin to a pot.  Add 1/4 cup water and bring to medium low heat.
  • Stirring frequently, continue to stir until smooth and sauce-like consistency.
After the queso, rice, and squash are done briefly steam the tortillas.  I put them in the top of my rice cooker!  Seriously, the thing worked like magic.

Steam 'em til their soft!

Then, it is finally time to load up your burrito.  The ingredients were added in this order:  rice, black beans, queso, squash, jalepenos, spinach, and salsa (I took the picture without salsa so you could see everything else).

That's one healthy burrito!

This recipe makes exactly 2 servings with a little extra queso for later.
I do have to say that I am so proud of Brian.  I told him what the menu for dinner was and he said
“can I make some guac??”
“Well of course you can make some guac!”
Because he had learned exactly what to do in order to make guac, he didn’t even ask me a single question.  He simply got to work in the kitchen and the next thing I knew there was tasty guacamole sitting at the table ready to eat.  It was so good I forgot to take a picture…oops.
At least I know that Brian will be able to eat baked chicken and guacamole for the next year without needing my assistance.
Now, I am headed to Fort Wayne because, as the queen of odd jobs, I work there tomorrow.  I am excited to see my mom, and after work we are going to see The Help!  I haven’t read the book, unfortunately, but I am still super pumped 🙂
Tomorrow, I promise to post more often 😉

The Return of Guy Food

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Hello everyone!

Brian and I have been working hard to bring the next episode of Guy Food to you for your viewing pleasure.  This week:

Chicken Salad Three Ways

When I make Brian lunch, most of the time it is chicken salad.  It is easy, it can make a big batch all at once, and it can be made in many different ways.  Brian asked me if I could teach him how to make chicken salad all the way down to cooking the chicken.  Here is our step-by-step guide to the perfect chicken for chicken salad.

Step 1: Put water in the bottom of a glass baking dish (about 1/4 inch)

Step 2: Place a chicken breast in the pan (can cook more than one at a time if needed)

Step 3:  Season with salt and pepper or any other spices you have on hand

Step 4: Place in preheated oven (350 degrees for thin chicken and 400 degrees for thick chicken)

Step 5:  Set the time to 20 minutes

Step 5:  Remove chicken from oven and cut in the center to see if it is done.  Check to make sure there is no pink

You chicken is made!

You will then want to let it cool, and chop it up into small bite sized pieces if you are making chicken salad with it.

Chicken Salad #1:  “Classic” Chicken Salad


  • 1 Tbsp Hellman’s Dijonnaise
  • 1 Tbsp of either Low-Fat Miracle Whip or Low-Fat Mayonnaise (I am a Miracle Whip girl and Brian is a mayo guy)
  • 1 chicken breast (may use less, depending on the size)
  • 1 celery stalk
  • 1/4 apple sliced
  • salt and pepper to taste
  • 2 Tbsp chopped red onion
After chopping the veggies, combine all ingredients in a bowl.  Taste to make sure that it is seasoned properly.  May serve with crackers, on a wrap, as a sandwich, or may eat with a fork!

Chicken Salad #2:  Buffalo Chicken Salad

Brian likes to take credit for this one because it was his idea 😉


  • 1 Tbsp Low-Fat Miracle Whip or Mayonnaise

    He was worried that it might be hot!

  • Frank’s Red Hot Sauce to taste ( I like a lot, Brian likes a little)
  • 1/8 cup blue cheese
  • salt and pepper to taste
  • 1 stalk of celery, chopped
  • 2 Tbsp chopped red onion
  • 1 chicken breast (may use less depending on the size)
Combine all ingredients in a bowl and serve the same way as “Classic” Chicken Salad.
Chicken Salad 3#:  Curry Chicken Salad
  • 1 tsp yellow curry powder
  • 1 Tbsp Low-Fat Miracle Whip or Mayonnaise
  • 1 stalk of celery, chopped
  • 1 Tbsp red onion
  • salt and pepper to taste
  • 1 chicken breast (depending on the size you may use less)
Combine all ingredients in a bowl and enjoy just as the other two chicken salad recipes.
**These all make one serving
Enjoy!!! Feel free to add in other vegetables (bell peppers, tomato, carrots, whatever you have on hand!).  You can also add nuts or seeds such as pecans, walnuts, almonds, or sunflower seeds.

Pizza Pizza

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Tonight’s spin class was another sweaty one!  I actually created a new playlist using GrooveShark.  It is a music web site that allows you to download any song you want and create playlists, the only downfall is that you can’t download them onto your iPod, but as long as you have your computer with you it’s great!  The other spin instructor at my gym told me about it, and Jeremy (the boy I nanny for) actually uses it.  It is easy to figure out and there is literally every song you could want.

Cycle 45 Playlist

  1. Every Tear Drop is a Waterfall–Coldplay (3:59) Easy warm-up, establish a cadence with the song
  2. Party Rock Anthem–LMFAO (4:23) Fast pedaling, not quite sprint, seated 3 minutes
  3. I Wanna Go–Britney Spears (3:30) Sprint 15 seconds/15 second recovery repeating for 3 minutes 
  4. Give Me Everything Tonight–Pitbull (4:09) Repeat the 3 minutes of fast pedaling followed by 3 minutes of sprints for a total of three times, will be about 20 minutes
  5. Run the World–Beyonce (2:20) Repeating above
  6. On the Floor–Jennifer Lopez (1:21) Repeating above
  7. Meet Me Halfway–Black Eyed Peas (4:44) Repeating above
  8. Bon Bon–Pitbull (4:23) Finishing above, rest/recovery 1 minute
  9. Dirty Dancer–Enrique Iglesias (3:58) Jumps on 4 count throughout entire song
  10. Where them Girls At–David Guetta (3:17) Hill climb, increase gear 1-2 notches every 15 seconds for 1 min, stand at top of hill for 1 min at highest gear, seated decrease by 1-2 notches every 15 seconds for 1 min
  11. Please Don’t Stop the Music–Rihanna (3:33) Abs: all to the slow beat of the music for a total of 8, repeat all three a total of three times–regular crunches, crunches with legs in table top, bicycle
  12. Best Thing I Ever Had–Beyonce COOL DOWN and STRETCH!
After class, I came home to our second episode of GUY FOOD!  On tonight’s menu…Pizza!  Let’s start with the basics here. You are probably thinking “What?! Pizza? I thought this was supposed to be healthy?!”  When we take things back to the basics, a healthy balanced meal really requires three simple things:  a carb, a vegetable, and a protein.  Put those three things together and you will have a nutritious and balanced meal in no time!  Pizza is carbs–crust, vegetable–veggie toppings and tomato sauce, protein–meat toppings and cheese.
Now, because this is Brian making the dish, and we want to keep things as simple as possible we used a pre-made whole wheat natural crust.  This crust really had everything included…we didn’t even need a pan to cook it!

It also came with a bag to put the leftovers in…perfect for a guy.

First step:  season the crust.  Brian sprayed the crust with olive oil cooking spray and topped it with minced garlic.

He then spread tomato sauce over the crust in a perfect circular motion.

Brian decided he wanted cheese on the bottom layer and the top layer, so he added a light sprinkling of part skim milk mozzarella cheese before adding the toppings.

Here is where you can get creative and add whatever vegetable and protein you want!  We added spinach, broccoli, tomato, and pepperoni, and of course more cheese.

The pre-baked pizza

We then put it in the oven on 425 for 7 minutes and “Voila!” dinner was ready!

Brian tasted and and it met his approval, and the best part for him…there are plenty of leftovers so he can cook once and eat for more than one meal. (The salad we had on the side is optional)

Now that sounds like the perfect “Guy Food” to me!

“Guy Food” Series

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Brian and I went out last night for a bar crawl with his dental school called the “Cuspid Crawl.”  Unfortunately, after church I was feeling less than great, and had to take a nap as soon as we got home.  After the nap break, I feel ready to conquer my to-do list…but I am afraid that the 4 mile run may have to be post-poned until tomorrow.

For lunch, we went to a little restaurant called Moe and Johnny’s.  It is a cute place with a friendly feel to it.  Everyone’s lunch looked amazing.  I opted for the Forest Vegetable Salad that had crisp romaine, spinach, broccoli, onion, red and green peppers, gorgonzola cheese, apples, pecans and their house dressing.  It was huge and fantastic!

How to: Make GUY FOOD

As many of you know, I am heading out in October to be a fitness instructor on a cruise line.  Many of you also know that I do most all of the cooking, so “Guy Food”  is going to be a weekly series of teaching Brian to cook so he doesn’t survive off takeout while I’m gone.  I plan on teaching him simple, healthy meals and sides that he can whip up for himself or entertain with.

First on the list: Guacamole 

Step one:

Cut two avocados in half length wise, and scoop the “meat” out with a spoon and discard the shell and pit.

Step two:

Put the avocado in a bowl and mix in 1 tsp of minced garlic, onion powder, salt, pepper, and lime juice to taste (if using a fresh lime use both halves).  Mash together with a potato masher.

Step three:

Chop a small tomato and about a 1/4 cup of onion and mix-in gently.

Step four:

Now that everything is mixed together, dip a chip in and taste it!  Enjoy 🙂



And because I have yet to post the workout from Thursday’s spinning class here is the workout!

Warm Up 5 minutes

  • Flat road, as time goes on, increase intensity


Hover, Stand , Hill, Sprint (8.5 min)

  • Hover over seat for 2 minutes
  • Standing jog 2 minutes
  • Sprint 30 seconds
  • Seated climb 2 minutes (increase intensity every 30 sec 5-8)
  • Hover over seat 2 minutes



  • 20 10 second sprints (10 seconds on, 20 seconds off)
  • Ask for help keeping track


Hills (10 min)

  • Flat road for 1 min
  • Raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Standing raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Hovering raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min



  • 15 slow controlled crunches
  • 15 slow controlled “dead bug” (lie on your back with legs in 90 degree table top and slowly lower one leg at a time and bring back up to table top)
  • 15 slow controlled clam crunches