Sunday, October 13, 2013

Almond Joys

I'm always making protein treats of some sort that my family likes to consume. This particular day I was making almond protein balls, just like I had so many times, but this day these protein balls turned out a little different.

As I was mixing up the ingredients and I started to roll them into balls, my ten year old overheard me complaining that they were too sticky. Thankfully he knew what to do, "Hey Mom we have coconut, just roll them in coconut!" 
And so that's exactly what I did! 

As the family gathered around for a
sampling I heard someone yell out "These are just like Almond Joys"
And ohhh, what a JOY they were! 

1 jar of natural creamy almond butter
1/4 c ( or less) honey 
3 tablespoons ground flaxseed
2 packets of TLS chocolate whey protein (or TLS chocolate
nutrition shake would probably work- it would just change the nutrition facts)
3/4 C unsweetened shredded coconut 
Optional (probably not on your approved food list)- a handful of mini chocolate chips
 Mix all ingredients except the coconut and form into balls.
Roll in coconut.
Store in airtight container in the freezer (or the fridge if you like them soft.)

Nutition Facts per ball: 24 servings Calories: 114   Carbs: 6 grams   Fat: 8 grams   Protein: 4 grams

Sunday, October 6, 2013



Blend in the blender:

1/4 C unsweetened vanilla almond milk
1/2 C water
1/4 C pure pumpkin purée 
1/4 teasp. pumpkin pie spice
1 scoop low carb vanilla whey protein
5-6 ice cubes


Protein Pumpkin Bars for Fall 2013


These bars go quite well with my pumpkin protein shake!

1/2 C Splenda or brown sugar substitute of choice: I like "Ideal Brown Sugar"
1 heaping cup of Oat Flour
1 cup Low Carb Vanilla whey protein powder
2 teasp pumpkin pie spice
1/4 tsp salt
1 tsp. baking powder
1 tsp. baking soda

2 tsp vanilla extract
4 lrg egg WHITES
15 oz. can raw pumpkin
4oz. of natural applesauce
1/2 C unsweetened almond milk

chopped nuts are optional
Mix all dry ingredients in a mixing bowl and all wet ingredients in a different bowl
Combine the two bowls, try not to over stir
It will be the consistency of thick cake batter
spray or grease a  9x13 baking dish (I use a glass dish)
bake on the middle rack at 350 for 30 minutes or until the middle is firm and toothpick comes out clean.

When they cool I cut them into squares and individually wrap them, for a convenient on the go healthy snack. Store them in the fridge or freezer. With that protein, they do not last on the counter very long.
These bars don't need frosting but to please my kid I whipped up this version of sticky cream cheese frosting and it turned out pretty tasty!

"Protein Cream"
4oz FF Cream cheese
1 teasp Vanilla extract
1teasp Truvia
1/2 Tablespoon FF milk (add more if you like it thinner.)
1 scoop low carb vanilla whey protein
blend with handmixer

Store in the fridge!

I hope you all ENJOY these treats as much as my family and I have!

Saturday, October 5, 2013

It Takes Time...

Since May of this year I've been working at my new job as a personal trainer and a food coach.  It doesn't feel like a "J-O-B"  it just feels like I am helping people... Yep, helping people get healthy and regain their well-being!  BUT- I've learned the hard way that I can't help them if they don't want to help themselves....
So, here's the burning question... Why do people who so badly want to lose weight and regain their health give up after only a few weeks of being on a program?  It's so sad for me to watch people, who desperately need to get healthy, do quite well the first few weeks and then just give up after the second or third week!  WHY!!!???  What makes some people have the lack of perseverance? 
One of the biggest reasons people give up is they don't see instant results on the scale.  That's crazy!  You didn't gain all that weight in one day, you aren't going to lose it all in a day or even a week! Here's what you need to do:
#1. STOP GETTING ON THE SCALE everyday! I recommend getting on the scale every 4 weeks... Okay, I know what you "obsessive weighers" are thinking.  So fine, get on the scale once a week; same time of the same day,same day of the week~ for example every Monday morning 6am, wearing the same clothes.   WHY not every day you ask???  Due to your hormones, activity level, food choices, salt intake, hydration levels, your metabolism going crazy and for females "that time of the month" the scale is going to fluctuate a lot during a weeks time! There's no need to mentally "roller coaster" with the scale.

#2 If you are on program and you know you are moving more and eating less (at least 300 calories less than your BMR) then just TRUST THE PROCESS and STICK WITH IT. 
Sometimes it can take up to 4 weeks for the scale to start moving in the right direction.  "Weight loss happens the minute you don't give up." (Schober,2012)  Our bodies can be so uncooperative sometimes! I know it seems so unfair but if you are willing to stick with it you will eventually see results.  UNLESS....
Unless you are cheating!   Are you cheating?  Are you falling off the program in the afternoons?  or the weekends??  Did you justify that piece of cake, sugar laden latte or glass of wine because you did so well all week?  Guess what? You will probably just "maintain" this week if you are cheating, even just a little bit.  It's sad but true; I've seen it with my body and lots of other people... It only takes 2 days of "mild" cheats to blow all your hard work you did the other 5 days of the week!    
So step #3 is STOP CHEATING!  BE Consistent! 
It takes time... it takes consistency! 
Revisit your "WHY" and use your determination to stick with it, be strong and don't give up!

Schober, Tony. "Weight Loss Happens the Moment You Don't Give up." CoachCalorie. Disqus. 23 January 2012. Web. 5 Oct 2013.