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 πŸ™‚

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 πŸ˜‰

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

 

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

CandiceCFitness@gmail.com πŸ™‚

GOALS, and how to make them become reality

Welp, its almost February….. seriously, how did that happen?

I hate resolutions, I have said it before and I will say it again… I THINK THEY ARE STUPID! You need goals year round, not just in January. You need to always strive to be the best version of yourself, better than yesterday as cliche as that sounds. With goals though, what causes you to typically fall off track? Do you get side tracked? Do you have one road block and give up completely? How many times have you looked back and wished you had started something already? I know I have PLENTY OF TIMES! That is why we need to have goals with an end. Yes some may be far off in the distance but knowing there is an end will just drive you closer to that finish line by being consistent, even if you do fall off… knowing it is right around the corner will cause you to get back up and try again.

Why set an end date?

  • Deadlines =Β sense of urgency.
    • If you have a date staring at you in the back of your mind you are going to keep going verse giving up.
    • You are going to actually get started versus saying I will do it tomorrow…. and then repeating that again tomorrow… then repeating that again the next day and so on.

 

History tends to repeat itself

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  • Anyone who knows me, knows I LOVE my church, and our pastor Andy Stanley. His above quote goes hand in hand with the point here.
  • What is your main goal? What has caused you give up in the past? History does NOT have to repeat itself right anymore! That deadline can be the change up, the WISE thing for you to do.

Have a big goal, but have small ones set to get you there.

  • Set some smaller goals with end dates, to get you to the big one!
    • EXAMPLE: Have a goal to run a half marathon? – Big goal
      • Run 1 mile without stopping within 2 weeks- mini goal 1
        • achieve this by waking up and running/walking 2-3days a week to start (even minnier (not a word lol) goal)
        • Or use something like skyfit to motivate you πŸ˜‰
      • Run 3 miles without stopping within 2 weeks – mini goal 2 (after goal 1 is achieved)
      • Run a 5k (within 6 weeks of starting all together) – mini goal 3
        • These are ALL stepping stones to the bigger picture!

 

So what is it that you want to achieve? Put it on paper!

  • Writing things out makes a difference. Seeing it right in front of you will help hold you accountable. Keep it in your vision, the big AND small goals.
  • Constant reminders will make you work.

Find someone to hold you accountable

  • This can be a group or a trainer or a friend
    • Have some coworkers join you on the 5k you want to run, and have them run with you to train for it.
    • Have a healthy eating challenge and come up with a prize at the end.
    • Work with your trainer to come up with a 30 day challenge and have them have a prize for you at the end. I have done this with my many of my clients and it works!

KEEP GOING!

  • Just remember no matter what life throws at you during the process you just have to keep moving towards that end result. Life is NEVER going to be perfect. You have to want the end result, you have to be willing to get back up and know one set back, two set backs, three, four, however many set backs will NOT keep you from achieving it. Just put one foot in front of the other, and remember MIND OVER MATTER, AND GO!

 

YOU CAN DO IT!

XO – C

And if you would like more information on how to train with me personally in Atlanta Click here!

Are you ready?!

Are you ready to take your fitness and health to the next level? To get it where you KNOW it SHOULD be!? I am taking NEW clients in the Buckhead/ Atlanta area for 1 on 1 and small group training … Continue reading

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 ate… 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 good…. 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 it…. aka fatty liver disease
    • It also can cause your β€œgood” 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 well….. 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