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

Easy Breakfast Mini Quiche

I get asked ALL the time for easy healthy breakfast ideas. Probably more than anything else. It is always a struggle to find a high protein option that doesnt involve you standing in front of a stove or taking a … Continue reading

Sweet Potato Pancakes (High Protein) :)

So sometimes I feel like cooking, sometimes….. And this morning was one of those times. ๐Ÿ™‚

I used to LOVE these and make them all the time when I was competing but I made them a little differently today and I think they are even better. SO I thought I would share them with you!

Ingredients (this is for 1 serving and makes approx 3 pancakes)

  • Sweet potatoes (cooked) 2 ounces
  • Coconut Flour 1/2 tbs
  • 1 egg, 1 egg white
  • Baking powder 1/8 tsp
  • 1/4 cup ID Life Vanilla Protein Powder
  • 1 packet of stevia (optional)
  • 1/8 cup of water
  • 1/2 tbsp of Peanut Butter

Put everything (except peanut butter) in a food processor or Nutri Bullet (what I used) and blend. Spray a skillet with coconut oil spray. Spoon out 1/3 of batter (it will be thick) and cook on one side until bubbles start then flip. Repeat for the rest of batter and top with PB :).

 

 

Lazy Girls Guide to Food Prep

I dont like the word lazyโ€ฆ. but I have to admit when it comes to cooking I am NO Betty Crocker, or Martha Stewart for that matter. I mean we all have our strengths and weaknesses….. right?

I do however know how important food prep is to staying on track. Being on the go all the time I have to be prepared or I am grabbing whatever I can and no matter how hard we try or think, we never really know what we are getting at restaurants. Days when I have food prepared for most of my meals versus ones when I don’t I am more successful as far as how I eat nutrition wise.

Which leads me to this blog, and why I am sharing some of my secrets with you (you’re welcome). We need natural not artificial loaded foods in our diets everyday. My rule is 80/20. 80% of the time stick to eating natural (scanning the outside of the grocery store aisles) and 20% you can splurge. Luckily more retailers are now jumping on board the health food train, and it is easier than ever to find what our bodies really need to succeed in health from the inside out.

Lazy girl rules:

  • Rule #1 – Stick to the Basics:
    • Protein is always number one on my list when prepping food. Cooking these bad boys in bulk takes the guess work out of the rest of the week as you can make salads, stir frys, wraps, etc. I also buy carton egg whites, yes I know many will argue with this but no cracking involved and can just pour and go!
    •  Complex carbs are the carbs our bodies want. Carbs do NOT need to be your enemy if you eat the right ones and not in extreme excess your body will start to use them properly and you won’t gain a ton of weight but instead you will use them for fuel.
    • Veggies and Fruit. I like fresh of both, but I also like to buy frozen. Frozen fruit I throw in my overnight oats or protein shakes versus using Ice to change it up. When buying Frozen though be sure to pay attention to sodium content and sugars. Sugars tend to sneak in frozen fruit (not natural ones) and sodium is sometime added to veggies so look at those labels! Remember too much of a good thing is not good.
    • Healthy fats- Buy avocados, nuts, nut butters and olive/coconut oil. Add these things (portion controlled) to meals to get the fat YOU NEED!
    • EVERY meal should consist of a lean protein (chicken, fish, ground turkey, lean beef, eggs, protein powder), complex carbs, and a healthy fat!
  • Rule #2 – Go to Target, Trader Joes and Fresh Market (on Tuesdays)
    • Who doesnt like these Target and TJ’s? They both now carry these amazing all natural microwavable options like sweet potatoes, quinoa, brown rice, veggies, and veggie combos with olive oil, etc. Heat those bad boys up in no time and add to your proteins. Carbs and Veggies โ€ฆ Check! (side note though, be sure to look at sodium and sugars AND ingredients, they should JUST list what foods are advertised, nothing else).IMG_6224 
    • Fresh Market on Tuesdays is winning. You can get natural chicken for $2.99/lb and some other meats too depending on the store. That is less than some hormone added wannabe chick (my name for it atleast) is at other grocery stores. I am sorry if you do not have one near you…. but research somewhere similar. Seriously. 
  • Rule #3 – Buy a crock potโ€ฆ. and liners
    • My crock pot is one of my best friends (true story don’t judge). I throw a liner in it, throw chicken and onions or chicken and salsa, or ground turkey and either of the two, some spices and go about my day. Later on I portion it all out, throw out the liner, and protein prep done!
  • Rule #4- Overnight Oats and Protein shakes
    • I dont care who you are, you need to eat breakfast. Overnight oats are the easiest and yummiest thing ANYONE can make. Take your portion of oats (probably 1/3- 1/2 cup) add water or almond milk, fruit or whatever your heart desires. Then put it in a air tight container (or just finished PB jar) in the fridge the night before. Wake up and eat the next morning! Add a protein shake to it or just throw some protein in it the night before (because you do need protein in the am, and lets be real most of us don’t have time to make eggs).

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  • Rule #5- Buy a  SCALE. (and BPA Free Tubberware)
    • So we have shopped, cooked/ microwaved now we have to measure this stuff out! Portion control is a MUST.
    • We all have different needs so ladies if you are making you and your mans meals for the week you both do NOT need the same portion sizes. Guys need more, they have more muscle and testosterone meaning their metabolism is naturally faster (I am jealous too). Figure out your portions then divide these meals into BPA free containers and put in the fridge for the week and you have NO EXCUSES!

Y’all this really should only take about an hour if that (minus the crock pot and shopping time). There is no excuse we cant all do this! If you suffer from prep laziness like me I hope this helps! Let me know, and as always check out my training and nutrition help options if needed! ๐Ÿ™‚