Tag Archives: Protein

Pumpkin Spice Latte Protein Balls

It’s getting cold at night, the leaves are starting to change and Starbucks has their pumpkin spice latte. Since we can’t get them everyday and your going to need some nutrition.
Also keep in mind that a grande 16oz latte will cost you…
380 calories
13 grams of fat
51 grams of carbs (49 from sugar)

So here is a recipe from a great website for an alternative Pumpkin Spice Latte
If you want to make them higher in protein add a scoop of vanilla whey protein powder. Enjoy!


Chocolatey Goodness

So I’m back in the game and am on my 8th day of warriorz workout with zuzka light.
I also did a whole 2km run, thats about all I can do since my surgery.
Anyways enough about me and more about chocolatey goodness. I finally made a protein Popsicle that tastes like fudgesicles.

1 frozen banana
1 scoop chocolate protein powder
1/8 tsp of unsweetened cocoa powder
1 cup milk
Blend it all, place in your Popsicle maker and enjoy. Each Popsicle is aprox….
50 calories
5 grams of protein
2 grams of fat(from the milk)


Protein Popsicles

Well it’s been a while since I posted. However here is a quick healthy idea of what to do with your left over smoothie. Pour all leftovers into Popsicle makers mmmmmmm. Need the exact recipe? as all smoothies do differ based on what your after, leave a comment.


Easy Peel Hardboiled Eggs

I enjoy hard boiled eggs, but hate peeling them. I found a recipe/instructions on big oven(an app) this is the first time I am attempting this,so I’m taking pics as I go.
So here it is…
1) Bring eggs to room temperature.
2) Place eggs and water at being to a boil for 15 minutes.
3) Place lid on and drain the eggs with the lid on.
4) Immediately run under cold water, let sit for 5 minutes.
5) Peel, but not really because it comes right off.
6) Enjoy



It was so easy, such a small change to Hardboiled eggs makes them that much more enjoyable.

Quick Healthy Chocolate Balls

Oatmeal, Protein, & Peanut Butter Power Balls…

These protein balls work great as a snack, Because of the oatmeal they will keep you feeling satisfied with a perfect balance of protein, carbohydrates, fiber, and healthy fats. They really help me with my sugar cravings, without the nasty crash of sugar. Their high in protein too, which is great for building and reairing muscles.

Servings: 3

1 cup dry uncooked quick cook oats

6 scoops chocolate whey protein powder

4 Tablespoons of Natural Peanut Butter or Almond Butter

1 Tablespoons Flaxseed oil or milled flaxseed
1/4 cup water

*optional- 1-2 tablespoons of agave nectar (if you prefer it to be sweeter)

1.)Mix all ingredients into a large bowl. Use a fork to break apart all the ingredients.
2.) Use your hands to form the balls, you will need to squeeze and roll in your hands to make it stick. Roll into the size of small donut holes.
3.) It will be a bit crumbly you can add more water or peanut butter if it’s too dry. However, keep in mind if you are able to roll it into a ball shape it is good.
4.) Place balls into a container with a lid and place in the refrigerator. Allow at least 2-3 hours in the fridge (usually overnight). The balls will harden up in the fridge and stick together better. Keep balls refrigerated. They still taste good fresh but they will stick to your teeth because of the moisture.

*You may also double the recipe to make a batch for the week! Or make them into bars!

Nutrition each ball
Calories: 52
Protein: 4 grams
Carbs: 6 grams
Fat: 2 grams



Low Fat Chocolate Chip Cookies

These cookies are so tasty! Don’t be scared by the cottage cheese!! The honey and the cottage cheese mixed together gives it a cream cheese kind of feel.If you want to use all organic ingredients feel free!!

1.5 cups whole wheat flour
2 cups whey protein
1 tsp baking powder
2 tsp ground cinnamon
1.5 cups low-fat cottage cheese
1/2 cup honey
1/4 canola oil
1 egg
2 tsp vanilla extract
1 cup quick cook oats
1/2 cup semi sweet or dark chocolate chips
( if you want to make chocolate chocolate chip cookies use chocolate protein powder)

Preheat oven to 350 f
Step 1: Place first 4 ingredients in a bowl.Stir with a fork.
Step 2: In a separate bowl combine the next 5 ingredients. Mix really well either in a food processor or use a whisk (workout those forearms)
Step 3: Add wet ingredients to dry. Mix well. Than add oats and chocolate chips.
Step 4: Drop by rounded teaspoon into parchment paper lined cookie sheet. Bake for 10 minutes or until lightly brown on top.
Nutrition for 2 cookies;
Calories: 82
Far: 2 grams
Saturated Fat: 1.1 grams
Cholesterol: 6 mg
Sodium: 72 mg
Carbs: 10 grams
Fibre: 2 grams
Sugar: 5 grams (all natural from the honey)
Protein: 7 grams



Protein Powder

Amino Acids

Amino Acids (Photo credit: Wikipedia)

People who work out usually consume a lot of protein powder, but do many know what it actually does and why we need to take it, most importantly what type of protein powder is right for you.

What is protein?

Protein provides the essential building blocks of life and is a part of every little cell in your body. When you eat proteins your digestive system starts the process of breaking it down into amino acids, those amino acids are than sent to the parts of the body that need them. Protein/amino acids are very important for the growth and repair of muscle, bone density, the production of enzymes and hormones, the creation of anti bodies and healthy skin hair and nails.

Why choose Whey?

Whey protein is good because it is processed and absorbed very quickly which makes a whey more efficient than a regular protein powder. Whey also contains the most essential amino acids of its counterparts.

How does it make my Muscle Grow?

Every time you do a motion when you exercise your muscles actually tear because of the stress, don’t worry you want this to happen. When the tears occur protein in the form of amino acids(which your stomach so kindly digested and prepared for you) are delivered to your muscles to help them repair. When your muscles repair they get bigger just in time for you to tear them again for the next round.

How does Whey help you Lose Weight?

Whey protein can help suppress your appetite and balance your blood sugars. It also as we learned above helps repair muscle tissue and when muscles are at their best they burn more fat as the saying goes” muscle burns more calories than fat”

Watch out when choosing a whey as they are not all created equal be wary of the cheaper brands as they ar cheaper for a reason. Also if you want a break from Protein powder you can always go straight to the source and get an Amino Acid supplement. Amino acids are ready to go and your stomach doesn’t have to digest the protein to get to what it really wants. These can be more convenient as it mixes straight with water and can be taken almost like a water enhancer.

If you have any questions about what to get, or other ways to consume whey proteins or amino acids, leave a comment.