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Finally Perfect Protein Pancakes and Erin’s Wedding

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This morning started out with a good Sunday morning breakfast…pancakes! With a little protein punch for some added staying power.

I have seriously been trying to create delicious protein pancakes for about 2 months.  They always come out too yogurt-y tasting, with no flavor, a weird consistency, or just somehow not right at all.  Well, today I did it…after two months of experimenting (and finally receiving my favorite protein powder in the mail!!) I came up with the most tasty protein pancake recipe yet!

Perfect Protein Pancakes

This recipe makes about 16 pancakes, so it is perfect for making on a Sunday so that you can save the rest for later in the week when you have less time!

Ingredients:

  • 2 cups of oat flour (or oats processed in a blender or food processor)
  • 1 cup plain nonfat Greek yogurt
  • 2 egg whites
  • 4 servings of Sunwarrior protein powder
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 1 1/2-2 cups water (just add a little bit at a time until you reach the desired consistency)

Directions:

Heat a skillet on medium heat, and spray with nonstick cooking spray.  Combine all ingredients in a large bowl and mix until combined.  Once the skillet is hot, pour 1/4 cup portions of the batter onto the pan to cook for about 1-2 minutes per side.

I topped mine with 1 tbsp almond butter and 1/4 cup blueberries…but you can top yours however you want!

Nutrition per pancake…3 pancakes makes one serving:  

Calories:  67  Fat:  1g  Carbs:  14.5g  Protein:  7g

Erin’s Wedding

This past Friday, a life friend of Brian and a sorority sister of mine (Erin) got married!!  Here are some pictures of the wedding.  Everything about the weekend was elegant, beautiful, and so much fun.

Congratulations Erin and Matt!! Have fun in Cancun!!

I was asking the waitress what this was (the vegetarian option) and I thought she said veggies with the mother of the cheese….she actually said “mozzarella cheese”!!

Now, Brian and I are off to the gym, church, then the grocery.

What are your Sunday plans to help prepare for the week?

Completely Delicious Chocolate Protein Muffins

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Good Morning!

One thing I love about Thursday?  It is almost time for the weekend!  Which can often make it hard to focus on specific tasks that need to get done before the weekend.  This Thursday in particular just happens to be the day before my birthday!  Even though I will be spending most of the day studying for my BodyPump certification, I still have one more present to open from my parents, and Brian and I have a fun night planned together.

Anyways…back to today!

I started this morning off with my final BodyPump class before the big weekend.  It was hard work, but amazing….as usual.  I find that the hardest tracks for me are:

  • Biceps…seriously are killer.  It is a shorter track, but no matter what weight I have on the bar, my arms are shaking by the end…which is a good thing 😉
  • Shoulders.  I LOVE working my shoulders because I love the way defined shoulders look on a female, but this track is a tough one.  It’s a love hate relationship.

Breakfast

I then came home and my breakfast already prepped for me:

Overnight Peanut Butter Cookie Oats and Oat Bran

Mmmmmm....

In the bowl:

Mix all of the above ingredients together until well combined.  Allow to sit in the fridge overnight or for 30 minutes.  When  you finally remove the oat mixture from the fridge, stir in 1/4 cup of plain nonfat Greek yogurt to make them extra creamy.

These are completely delicious and taste like peanut butter cookie dough!

 

And as I promised yesterday, here is a delicious snack recipe!

Chocolate Protein Muffins

Ingredients:

  • 1/2 cup oats
  • 1/2 cup oat bran
  • 3 egg whites
  • 1 scoop vanilla pea protein powder
  • 4 packets of stevia
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup organic unsweetened applesauce
  • 2 Tbsp of organic raw cacao powder (or unsweetened cocoa powder)
  • 1/4 cup sugar free jam (I used blackberry)
  • 1/2 cup of water

Directions

Preheat the oven to 350 degrees.  Mix the dry ingredients (flour, vanilla protein powder, baking soda, salt, stevia, and cacao) in a large bowl.

Mix the wet ingredients together in a separate bowl (egg whites, applesauce, jam, and water).

Add the wet and dry ingredients together.  Place in 12 prepared muffin tins (either sprayed with non-stick cooking spray, or lined with paper muffin tin liners).  Bake 20-30 minutes in the oven.

Allow to cool, and refrigerate to store.

Nutrition per muffin:

Calories:  43.7  Fat:  .5g  Carbs:  10.1g  Protein:  4g

These taste great with a little peanut butter on top!

Creative Protein Ideas

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Good Morning!

This morning I headed out bright and early to another BodyPump class.  I know it is best to give your muscles a day of rest when training, but last night at the Les Mills new release launch event we only did half of a BodyPump class…and I wanted the full thing, so I came back for more today.  I must say…the new shoulder track is killer!  But in a good way 😉

I had a startling experience this morning.  It was dark as I walked out to my car this morning.  Finding my car and remember where I have parked is always a little bit of a challenge…even in the day light.  So, this morning I walked out to my car, and I looked down and noticed that a hub cap was missing!!

Now, before I left for the cruise I had two missing hub caps.  While I was gone, my parents kindly replaced them for me, so when I looked down to see no hub cap my hear dropped.  How did this happen?  I couldn’t remember hitting any curbs lately.  I was baffled…until I looked at the body of the car and realized it wasn’t mine!  My car was parked next to this car, and they were both a similar color (and it was dark!).  I was sooo relieved that I had not lost a hub cap.  What a  dramatic way to start the morning!

Breakfast

After BodyPump, I headed home and it was time for breakfast.  A little overnight oat action is what I decided on for today.  Or should I say “in the morning oats” because I didn’t actually prep them last night.

Today’s mix-ins were half an apple, 2 tsp of homemade peanut butter, and Sunwarrior Vanilla Protein Powder.  It certainly hit the spot!

Protein Powder Ideas

Lately, I have been finding all sorts of ideas and recipes for protein powder.  Spark People has a list of 15 new ways to use protein powder, which definitely got my recipe creating brain thinking.  The recipe that intrigued me the most?  The protein cookie!  I am going to have to create a recipe for that.

Here are some of the ways I use my protein powder to make it a little easier to incorporate protein into my diet without having to eat a ton of meat.

Overnight Oats

Regular Oats

Smoothies

Peanut Butter Protein Balls

Homemade Protein Bars

 

Question of the Morning:

  • What are some of your favorite ways to use protein powder?
  • Have you ever walked up to the wrong car and thought that it was yours?
  • Have you ever lost your car in the parking lot?

Puppies Galore!

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Last night, Gucci, the little dog that Brian and I are dog sitting was giving Brian some lovin’ on the couch.  Brian had a rough day and Gucci knew just what would make him feel better.

I have said it in the past and I will say it again, Brian and I would LOVE (especially Brian) to get a dog, but with Brian still being in school and our schedules being totally wacko, now is just not the time…but someday!

Breakfast

Today, I had a bowl of hot oats because it is C O L D outside!  Literally, it froze last night.  I simply don’t understand how one day we are wishing that the pools were open and then the next day we are bundled up in jackets and sweaters.  I guess that is Indiana weather for ya!

My oats contained Sunwarrior, vanilla extract, strawberries, and 2 tsp of peanut butter.  They definitely hit the spot 😉

Special Meeting

I have always known that I want to go on to further education, but for what…well that is where the problem arises.  One idea that has come into my mind in the past and recently is to become an R.D. or registered dietician, so today I am meeting with one!  I am very excited to pick her brain and see how her answers will aid in my decision making process.  It should definitely be helpful.

More Puppies

Today, I also begin dog-sitting for the family that I nannied for last summer.  That means that Brian will be dog-sitting Gucci, while I dog sit Oliver and Sophie!  So many puppies!  It should be fun though.

Daily Workout

I then plan on attending a group fitness class at Butler this evening, so no morning workout today!

I hope you all have an amazing Tuesday!

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Finally Back on Track

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I was finally able to sleep semi-normally through the night.  I went to bed around 9-9:30pm, had a little wake up at 2am and then I officially woke up at 5am.  I know that sounds early, but while working on the cruise ship I was waking up at 4:30am…so I guess my body is back on track!

I jumped out of bed feeling great and ready for the day to begin, which was a much needed feeling since I have been so jet-lagged the past couple of days.

Immediately I started my day with a bowl of oats with Sunwarrior protein powder mixed in with some apple, strawberries, and a little bit of peanut butter. Lately, I have been experimenting with pea protein supplements, but I have read so many things about Sunwarrior protein that I had to give it a try, and I like it!  It has a slightly different after taste than the pea protein, but both are very low in carbohydrates and fat so that we are only getting the protein from the powder and we are able to get the carbs from foods like fruit, vegetables, and oats and fats from things like nuts, seeds, healthy oils, fish, and avocado.

I have never been one to have protein powder, and was always very skeptical and did not understand the reasoning behind eating protein powders when we could get things from our food.  After asking Claire from Fitting It All In what her opinion was on protein powders and why she used them, she gave me a very simple and clear explanation.  She uses it because she likes to eat foods (smoothies, oatmeal) that don’t have a high protein content, and this just gives those foods a little boost and help where needed.  That totally makes sense!

While I was on the cruise line, I did a lot of experimenting with my exercise routine and eating habits.  I have always been one for eating tons of fruits and veggies and things that are “healthy”, but I have never had a very structured diet in the sense of how many carbohydrates, proteins, and fats I was actually eating versus how many my body actually needs and my energy expenditure.  Once on the ship, I adopted the regiment of eating breakfast as my biggest meal to fuel me for the day within one hour of waking up to kick start my metabolism, and have 5 or 6 small meals throughout the day.  So far, I have found that this diet, along with an increased emphasis in strength training is changing my body in ways that I have never seen before!  I am building muscle, strength, and overall fitness and totally loving it!

I can’t wait to experiment with new recipes that focus on the balance of carbs, protein, and fats, and to share my new outlook on fitness and health with you!

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