No Bake Protein Packed Peanut Butter Cookie Dough

I know I am not the only one out there who has a sweet tooth. Even with as healthy as I try to be I am human and give in to cravings here and there…. and lets be honest most “healthy” cookies taste “healthy” meaning…. like they came from a forest or are hard as a rock, I could go on….

I love cookies, not ashamed to admit it, and everyone who knows me I have an obsession with peanut butter. So combining the two and knowing it’s truly not bad for me definitely keeps my attention (which can be hard to do)…

So wanted to share ๐Ÿ™‚

What you need:

1 serving:

Mix peanut butter, water, stevia and salt together. Mix protein powder and flour together then add liquid to dry mixture. Stir until dough like consistency. DONE.

Seriosuly that simple. You can add cacao nibs or dark chocolate to it if you wish. You could do this with other flavors/brands I am sure as well but the consistency of the PB quest protein powder makes it super easy.

Macros/Nutrition Info:

Calories – 170, Protein – 25.5 g, Carbs – 5.5g, Fat- 5.5g and only 1.8g sugar!

Yes those calories may be high but they are GOOD calories…. meaning your body will use them right. Know the difference ๐Ÿ˜‰

Get your spoon out and you can thank me later ๐Ÿ˜‰

 

And if you need ANY help, or have questions please do NOT hesitate to contact me!

CandiceCFitness@gmail.com ๐Ÿ™‚

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Sugar….. and what it actually does to your body

I have a sweet tooth, and I am not ashamed to admit it. Give me cookies, and I could probably eat a dozen easily if I lacked any will power. However, I do have will power that I have developed over time and part of the reason for that is knowing what sugar actually does to my body when I ingest it. Primarily added sugars, or manufactured sugars. Moderation, again as I state all the time is the key.

So what happens exactly when you eat sugar? And what is it?

Sugar when eaten is broken down by your digestive enzymes into glucose and fructose. Now glucose is a form of something our body uses for energy, but too much of it can cause harmful side effects.

  • Glucose
    • When absorbed causes our pancreas to release insulin which in turns takes the glucose to your cells to be used as energy. However too much insulin can cause the blocking of leptin (the hunger hormone) which makes you feel hungry even though you just ateโ€ฆ this can also cause your body to be tricked to storing glucose as belly fat because it thinks it is in starvation mode.
    • It can also cause serotonin to be released which causes sugar crashes (as it is your sleep regulating hormone)
    • Too much insulin can also cause your body to not release enough dopamine over time which makes you feel goodโ€ฆ. this leads to cravings and can cause addiction like mentality. (btw this is also what happens by the brain when you do cocaine ).
    • Over time your bodies cells can become resistant to insulin which causes an overload of it in your blood stream which leads to different forms of diabetes.
  • Fructose
    • Acts and is absorbed in a similar manner to glucose but is metabolized in your liver
    • Your liver can easily be overwhelmed if you eat too much fructose containing foods and cause fat to grow within itโ€ฆ. aka fatty liver disease
    • It also can cause your โ€œgoodโ€ cholesterol to lower (HDL) which in turn increases triglyceride levels. And that fat can actually be carried to your arteries from your liver which leads to increased heart attack and stroke risk

 

The thing is SOOOO many of processed foods contain both forms of sugar. Natural food like fruit does too but we aren’t as prone to eat too much of that stuff and some sugar is not a bad thing (in its natural form) as it helps with energy. By taking measures to LOOK at food labels, and cut back on the stuff everyday that contains a lot of sugar you can really decrease your risk for so many diseases like diabetes. I am also a FIRM believer (as I have seen results first hand) that eliminating a lot of sugar from our diets improves our skin as wellโ€ฆ.. even CELLULITE. Yes cellulite.

In a nutshell, this country has a very large obesity problem, and its sad to say that much of it is caused by the FAKE stuff that many manufacturers (not all) make for us to eat. They know sugar causes cravings, so if they include it in their products they not only taste better but they will get many many repeat buyers who do not know any better. Not to mention processed forms of this stuff is a lot cheaper than the natural forms. But each one of us have to power to choose what we put in our bodies. Treat them as they should be treated. Our bodies are machines and fueled right they will look and perform right, fueled wrong and they will perform like crap and look like crap. Just like you wouldn’t put cheap gasoline in a Ferrari, you shouldn’t put cheap stuff in your body either ;).

Sources : http://www.andjrnl.org/article/S0002-8223(10)00644-9/abstract
womenshealthmag.com
http://ajcn.nutrition.org/content/78/4/850S.full

Photo : Credit – Idea Fitness Journal

QUAD FOCUS PYRAMID WORKOUT

Since my shoulder has been messed up the past month or so I have really started to take my lower body workouts to a more specific muscle group focus to change it up, and to make sure I wasn’t over training them. Recovery and rest days are just as important to the actual workouts to get those muscles growing.

With that said here is a Quadriceps focused workout I did today.

It is a pyramid meaning you start with 10 reps, then go to 8, then 6, then I go back up, so 8, then 10 again. You want to start light with the higher reps then add weight as you go. Then respectively you take weight away doing what would also appear as a drop set to wrap up each exercise.

If you are just starting a workout regime go light, or just use body weight to start. You should be able to get through all reps but the last ones should be challenging to complete… but you should be able to.

WORKOUT

(rest 45 seconds between each rep set):

  • Narrow (feet touching) leg press: 5 sets, rep counts: 10, 8, 6, 8, 10
  • Hack squats narrow stance : 5 sets, rep counts: 10, 8, 6, 8, 10
  • Leg extensions followed by reverse lunges with kick (reps for EACH leg) : 5 sets rep counts: 10, 8, 6, 8, 10
  • Side bench or box power step ups (these are per leg and not pyramid based) : 5 sets (rep counts) of 15 / side
    • Keep foot on bench and really power through top leg barely allowing opposite foot to tap the ground and bring knee all the way up to your core.

If you want to add some cardio, finish with TABATA intervals 20/20 or 30/30 bike sprints.

 

Let me know what you think!

If you are in the Atlanta area and interested in training, 1 on 1 or group let me know. Holiday specials for in home training and at CYB FitLab going on now!