No Bake Protein Balls

I'm going to warn you right now, before you read any more if you have no will power to say "no" to yummy treats quit now and don't even bother making these amazing, easy, tastes like a cookie but better, no bake protein balls because I promise you, you'll have to hide the entire batch or force your husband to eat the rest so you don't eat them all.  Not that I would know…that's just what I heard….from a friend…. wink, wink.

I came across these bad boys on Amanda's new fit life Facebook page.  I just happened to have all the ingredients on hand so I thought I'd try it out. Ermahgerd.  Totally knocked my socks off, my kids were hounding me for more (I didn't really want to share), and super quick and easy.

I made just a few, slight modifications to her recipe because it called for honey and I don't like honey all that much so I swapped in some light maple syrup instead.  Don't judge.

Combine all the ingredients in a bowl, mix (I used my hands), shape into a ball and store in the fridge…assuming you don't eat them all before they make it there.

(Makes 24 balls)
-1 cup oats
-2 scoops protein powder (I used vanilla whey)
-1/2 cup peanut butter (I used crunchy and it was awesome)
-1 tbs vanilla
- 1/4 cup honey
-added light maple syrup until it formed a consistency to make a ball

DONE!

According to my calculations, one ball has 67 calories, 9g carbs, 2g fats and 4g protein

Give them a try!  I'd love to hear what you think!

Paleo Crockpot Chili

It occurred to me over the weekend that I hadn't shared a recipe in a while, and oh boy, do I have a good one for you today- Paleo Crockpot Chili!

I don't care if you eat Paleo or not, this stuff is good not to mention super easy.  When I say easy I mean your five year old could do it.  Plus it's so fast to put together I almost, almost timed myself to see if I could make it in under 5 minutes.  I didn't, because I was too lazy to get the timer out but I could have done it.  Totally.

The hardest part about the whole thing is remember to thaw the meat.  Does anyone else have that problem?  I always forget to thaw the meat.  First world problems.

This is my take of PaleOMG Crockpot Pulled Pork Chili.  PaleOMG's version is perfect as is but I can't stand to measure ingredients when I cook so I just pretty much throw stuff in and hope for the best.  This just happens to be one of those recipes you can screw up!

Here are the ingredients to make 6-8 servings:

• 2lb pork roast (there seem to be a ton of versions of this cut, buy what you want and what fits your dietary needs just cut off any excess fat if needed)
• 1 onion 
• 1 red pepper
• 1 yellow pepper
• Any additional veggies you enjoy- throw 'em in!
• cumin
• paprika
• chili powder
• garlic (a few cloves?)
• salt
• pepper
• Sriracha (hot sauce) 
• 2 cans of fire roasted diced tomatoes 
• 1 can tomato sauce

I know that looks like a lot of ingredients.  Normally, I'd never even attempt a recipe that has more then 5 items. However, once you have all of the spices you can make this recipe over and over and over again by buy additional meat, veggies and tomatoes.  

Here is what I do to make this super easy.  The day/night before...

1.  Chop up the peppers and onions.  I'm terrible at chopping and have horrible knives so if I can do this in five minutes you can too.  Put them back into the fridge.
2. Thaw the meat 
3. Get out the crockpot, spices and canned items and set on the countertop.  

First thing in the morning...

1. Put the pork into the crockpot
2. Add generous amounts (1 tablespoon or more) of every spice.  Like I said I don't measure and I'm sure that's driving some of you insane but just do it!  
3. Add chopped onions, peppers, mushrooms, or any additional veggies
4. Pour tomatoes and tomato sauce on top
5. Add (or don't...) Sriracha.  I usually do a few generous squirts. This squeeze...1, 2, 3 x2.  If you like spicy add more.  If you don't like spicy take it out.  It's your dish, not mine.  :)
6. Set for 10 hours on low
7. At some point before you eat shred the roast, stir and ENJOY!

Boom!  6 servings, DONE!  Enjoy a dish that night and freeze or refrigerate to enjoy later.  

I don't normally get this excited over recipes but it's not often I find a recipe I can remember from the top of my head, put together easily, and actually think tastes good!  And, trust me there is still plenty of chilly weather left, in the Midwest at least, to enjoy this hot dish.

Your turn: Do you have a favorite healthy crockpot recipe? Share!!

Post Workout: What to Eat?

Picture this: You just smashed leg day.  You quads are already quivering and the thought of descending down the steps to get out the front door has you petrified.  Squats, lunges, GHR's- the works!  It was a great workout.  After some struggle, you make it to your car and you're starving.  What should you do next?

a. Head for fast food.  Hey! You just kicked your own butt, you deserve it!
b. Force yourself to wait until meal time.  You'd hate to undo all the hard work you just put in.
c. Grab something, anything from your car/home.  Left over goldfish in the diaper bag?  Good enough!
d. Find a meal that is rich in complex carbohydrates and protein.  And don't forget your water!

If you chose D as your answer then you're correct!  If you chose A, B, or C don't feel bad...I've done every single one of those as some point.  Where do you think I got those ideas?!

Seriously though, it's important you follow that amazing workout with a great meal choice to help your body recover.  Please keep in mind I'm not a nutritionist or dietician.  I'm sharing the knowledge that I have been taught through my experience in personal training/powerlifting and gathered on my own. I want to share what my post-workout routine looks like in hopes that maybe you can pick up some ideas to try on your own!

My first post-workout goal is hydration.  We lose water through sweat and our breath.  That's right our breath- so even if you're "not a sweater" you still need to drink up.  Besides water helps every single action and reaction in our body. Without, we slow down internally and externally... and that's never a good thing.

My second post-workout goal is getting a meal (supplement or whole food) that is rich in complex carbohydrates and protein. It is important to help your body replace energy your body used during the workout.

**This is about as sciencey as I will ever get but just hand with me....

When we exercise our body's glycogen stores become depleted.  Consuming carbs after a workout can help to replace glycogen and may even help release insulin which can help slow the breakdown of protein.

We also break down muscle tissue when exercising, especially resistance training. To help rebuild that muscle, it's a good idea to include protein in your post-workout snack/meal to stimulate protein synthesis.  I've even heard some "big name" fitness professionals say that weight training without consuming protein is counterproductive.  I'm not sure if I would go to that extreme but it is pretty important.

There are a few key points to remember when planning your post-workout grub... There is some debate about the "window" in which you should eat.  Some articles have claimed there is a 30 minute window of opportunity that your body will most readily accept the carbohydrates and protein needed to refuel and recover.  Other articles say it's actually fine to eat within two hours of finishing your workout.  Personally, I just do my best to refuel as quickly as possible.

Another point to consider is how much you should eat, and that can depend largely on your goals (i.e. fat loss, weight maintenance, etc).  Again, I've read a lot of theories about the best carb:protein ratio and see everything from 3:1 recommendation to 20grams of protein is the sweet spot.  Again, I do my best.  Sometimes that "best" is a cliff bar, a protein shake or an omelet on a wrap when I get home.

The final point to remember is complex carbohydrates are your best choices (as opposed to simple carbohydrates) for consuming after a workout. Complex carbs don't raise blood sugar in the body like simple carbs can and help produce energy.  Good examples of complex carbohydrates include whole grains, sweet potatoes and bananas.

Ok, that was way too serious for me.  So true to form, I'll leave you with an easy "cookie" that could used for a great post-workout snack and totally customized to fit your nutrient needs!

Annie's Post-Workout Cookies:

In a bowl mix...

• 2 mashed, ripe bananas
• 1/2 oats (add more as needed to get a thick enough texture to form lump/ball)
• Add whatever you want!!!  We used egg whites, peanut butter and coconut but the sky is the limit!  

Bake at 350 for 15-20 minutes 

Your turn:  Do you eat after a workout?  What do you eat?  Whole foods?  Supplements? Share!  

Vanilla Coffee Protein Smoothie and Joey Lawrence

Happy Monday!  We took a little family vacation last week and while it was tons of fun I'm so happy to be back to our routine this morning!

So, typically I don't drink smoothies.  I don't because honestly, I like to eat too much to substitute a drink for my meal.  It just doesn't feel the same.  I like them as snacks or desserts but in a place of a meal?  No thanks.  Not me.

Well last week I was in a pinch.  I moved my workout to the evening due to a sick baby which meant that I needed to adjust my meals a little bit.  I was looking for a high protein, lower carb meal.  We had nothing.  We were getting ready to go on a three day trip to Kansas City so we had been avoiding a trip to the grocery store until after we get back so it was slim pickins' in our house.

I recalled a recipe from Oxygen Magazine for a vanilla latte smoothie of some sort and I love coffee.  And by love, I mean LUUUUUUUUUVVVVVE coffee.  Desperate and hungry I pulled out the blender and tossed in the ingredients and fell in love at first sip.

Oh my word.  I had died and gone to Heaven.  Here she is...in all her glory- Vanilla Coffee Protein Smoothie.

Here is the recipe (taken from Oxygen Magazine, April 2013) Makes one serving. 

• 1 scoop vanilla whey protein powder
• 1/2 cup brewed strong coffee
• 1/2 cup low fat cottage cheese
• 2 tsp honey
• 1 tsp pure vanilla extract
• 1/2 tsp cinnamon
• Ice cubes

Nutrition per serving: 230 calories, total fats: 1g, saturated fat: .5g, total carbohydrates: 15g, protein: 38g

I know you're probably thinking, "Cottage cheese in a smoothie?  Disgusting!".  Thanks to my instagram "fit fam" I had heard of people using cottage cheese in smoothies to get a thicker, creamier texture so I wasn't too surprised when I read it in the ingredient list here.  It totally worked.  This smoothie was so filling I couldn't even finish it, and that's saying a lot.  

On a totally non-related note, I wanted to share a new little discovery that totally brings a smile to my face.  "Joey Lawrence Radio" on Pandora.  I added this new station to my list this afternoon while on the elliptical and before I knew it, time was up.  Tell me you remember Joey Lawrence.  Blossom?  "Woah", (saying it in my best Joey voice)  Ugh, he was so cute.  I had "Nothin' My Love Can't Fix" on repeat for months.

People in the gym probably thought I was nuts-o.  I'm sure I was smiling ear to ear and maybe even swaying a little bit, just a little.  It couldn't get any better with songs from Joey, Keith Sweat, N'Sync and then this came on.....

Yes,  a little slow for my pace but soooooo good.  I haven't heard this song in years maybe even a decade but still was right on cue with the first whispering "please don't go girl".  Isn't it amazing how I can't remember how old I am half the time but I can still remember all the words to a NKOTB song? Amazing? Or sad?  I say amazing.   

I'm always curious what people are listening to while they workout.  Do you have any odd stations on Pandora?  What's are some of the songs that get you through a workout?