Category Archives: Snacks For Munching

WIAW #105: All Dessert, No Play

When life hands you lemons…

Take them and throw them back in life’s face!

Or you can forget the lemons and just make LOTS of cake.

Like this dark chocolate flourless cake with homemade peanut butter fluff, hemp seeds, chocolate and wafer cookies.Or this flourless two-layer peanut butter dark chocolate cake with a dark chocolate glaze topped with hemp seeds.How about some vanilla, cashew and hemp seed protein truffles?And I did not forget about the giveaway!Coffee, truffles and cake has been the only thing keeping me sane (and the only thing in my diet; #guilty). It has been a crazy couple of weeks for me personal life wise, so I decided to just email the winner directly last week and sent them their goodies.

Thank you to those that entered and stay tuned as always for more giveaways.  Thanks Jenn for hosing this awesome food party! I hope everyone has a great week and don’t forget to check out the YouTube channel for weekly vlogs!

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How Cycling Changed My Relationship With Body Building

You may have noticed I changed the blog and Facebook page from “body building beginnings” back to its original state of Healthy & Nutritiously Sweet.

Let’s back up for a second shall we? Since I started cycling, my upper body and back (which is my weakest area) have become stronger and more muscularHere is  a snippet from my AAAI/ISMA cycling studies:

“The postural muscles; these include the neck, chest, back and abdominal muscles. These muscles are active during cycling to maintain the body in a stable position of the saddle and to resist the effects of gravity thus allowing the lower body muscles to generate the power needed to rotate the pedals.”We all know that the lower body muscles such as the quads, calves and glutes are going to benefit from cycling, but would you have expected the upper body and back muscles too?

I knew my arms were getting a workout because when you jog out of the saddle, your body is holding yourself up to balance on a the bike. It would make sense that your back muscles are getting a workout too!Now cycling has allowed me to tone up not only in my upper and lower body, but also the abs and waist. I noticed I am developing a  “two pack” as well as the outline of the abs. I have extra skin from my 100lbs+ weight loss, but for the first time I feel very comfortable in my skin because I know progress isn’t going to happen overnight. I am happy being strong and healthier then I have ever been before.

The reason I started cycling was because back in April, I got injured (and sick) and I had to take a break from body building. I still did some workouts here and there, but not to the fullest of my program. I then decided to take a chance on my friend’s spin class. He told me that he would give me a better experience then my previous spin class (since I was traumatized from my first!).

From the moment I took his class, I fell in love with the spin bike. For once in my life I didn’t have any limitation, cycling is much easier on the joints. I have two rotator’s cuff, an elbow spur and had hip and knee surgery over 10 years ago. While I love body building, I was limited with the exercises I could do and had to modify quite a bit. I ended up over deadlifting and injured my back very badly, on top of being sick.

I started incorporating the body building plan while I was cycling and I noticed a few changes; the more I did heavy resistance on the spin bike for a short time, the better my strength training. The more I did sprints on the bike at a longer distance, my performance body building declined. I also didn’t feel like I had the proper energy since I my “diet” was still following the bodybuilding plan; I needed more carbs.

I decided to keep studying cycling and do my own research as well. I decided that I was going to discontinue following the body building plan that I was doing. I went on to create/revamp my own eight week coaching and strength training plan where I could include body building type exercises and still enjoy other activities like cycling and yoga. I managed to drop 10lbs in one month, which was not my intention at all.

But I felt great, energized, nourished and healthy. My youngest brother lives with me and he has noticed that I have been happier and healthier. I don’t view food as strict as I did with bodybuilding, but rather I view it as nourishment and fuel for my health and workouts.

There were times during body building where I feared carbs because you are conditioned to think in “protein.” But as a person who has a bit of kidney problems, too much protein isn’t really a good thing. 

I can enjoy my protein truffles as a pre and post workout snack again. Not that I didn’t eat them during my body building plan, but they just weren’t as enjoyable as when I’d add in pure maple syrup or cranberries for some simple sugar and carbs fuel-age.It’s important to remember that everything happens for a reason. Had I not became injured, my love for cycling would not have happened. Cycling even allows me to listen to my body more because I know if I am sore or tired, it ain’t gonna happen. I have never loved something as much as I love baking and yoga.

I feel the healthiest, leanest and strongest then I ever have post weight loss. This September marks the 5th year of my weight loss anniversary and I can say moving forward things are only going to get better.


WIAW# 104: Protein Truffles (& Giveaway!)

Did you check out my giveaway for a batch of my protein truffles? Well then, click here and check out all the details!And guess what? I am also including TWO chocolate Quest bars and a sample of JavaPro in French Vanilla. Check out all the goodies I got from Northshore Nutrtion Corner. #OnaQuest!Thanks Jenn for hosting this awesome food party. Head on over to Peas and Crayons for more details. Now onto some eats!wiawphotobuttonBreakfasts? I’ve been sticking to the usuals; berries, chia seeds, protein, a bit of oats and a smidge of nut butter.Lunches or Dinners are the usuals too; chicken and greens. Can’t get enough! Though the other night I had a mean craving for my protein french toast. Who says breakfast can be for dinner?I used my favorite protein powder ever; Sunwarrio’s Warrior Blend in vanilla! Tons of studying going on.And lots of foam rolling. My back has been sore and I took a couple of unplanned rest days. Sometimes just have to go with what your body tells you!Again don’t forget t enter the giveaway here! Also, I made a new Youtube channel for the blog for more “day in the life of’s,” grocery hauls, recipes, cycling stuff and more!

Hope everyone is having a great week and have a Happy 4th to my USAers!


We Only Get Stronger

Happy Saturday everyone!

I am in a fabulous mood. Why? After my work shift I will be heading to the big apple to celebrate my 26th birthday. I am super excited and it’s going to be a nice 3 day, 2 nights “vacation.” I need a break for sure. I’ve been working and training a lot, so it will be quite nice. But don’t think I am going to just not train now y’all. We keep pushing and we only get stronger by doing so!This week my meal plan changed drastically. The majority of my carbs came from fruits and veggies and I ate a ton of almonds, egg whites, lean ground turkey and Garden of Life raw protein powders. I had no “starches.” It was definitely a challenge. There were a couple of times I wanted to give in an have oats but I pushed through. This was just for the week, more of a slim down type thing for my birthday. But I felt much tighter when I woke up in the morning. Not to mention very little to NO dairy. I am lactose intolerant anyway and I couldn’t believe how much better I felt without dairy (note that dairy, rice and oats was for the week before!). I was also not as bloated everyday, which was nice and probably would explain the tighter feeling in the morning. Also hydrated with tons of coconut water like this one from Amazon!I like this particular brand because this flavor is awesome mixed with green tea and it also has #cupuacu, which is supposed to help strengthen your immune system!

I hope everyone has a great weekend and “see you” when I am 26! :)


Past Things: Pancakes, Coffee and Sweets

Starting the day off like this literally puts me in a happy place.And getting in a good training sesh.Since I have been training more, I haven’t been around the blog world much. But fear not, I am still around. Just need a little break from time to time.Still eating delicious meals. Still enjoying some “healthier” treats. Like a cut up dark chocolate protein bar, added raspberries, natural peanut butter and chia seeds. My, oh my!Or a warm chopped up peanut butter and chia protein muffin with blackberries.Haven’t checked out the recipe? Well get to it :)

 

 

 

 

 

 

 

 

 

 

 

 


WIAW #102: Peanut Butter and Chia GF Protein Muffins (Recipe)

Peanut butter and chia seeds are two of my favorite things right now.

Last WIAW, I made a healthier chocolate protein “cakester.” This week I have a peanut butter and chia protein muffin. I was planning on making it into another variation of the cakester but I got lazy and just topped it instead of cutting it open.

They are so filling and delicious and this batch that I made, each one had about 120 calories, 5g each of fat and cars and 15 grams of protein. Again, these stats are going to vary based on the protein powder and such that you use. Make it your own and enjoy it. As always, thank you Jenn for hosting!Peanut Butter & Chia GF Protein Muffins Ingredients (Makes 3 cupcakes):

  • 1/3 Cup of GF Vanilla Protein Powder (You can sub for peanut butter protein or use any GF flavored protein)
  • 1.5 Tbsp of Smooth Peanut Butter (Plus a Tbsp extra for frosting)
  • 1-2 Tbsps of Non-Dairy Milk
  • 1 tsp of Chia Seeds
  • 1 Whole Medium Egg
  • 1/2 tsp Baking Powder
  • 1/2 tsp Vanilla Extract
  • 1-2 tsp of [Optional] Sweetner (honey, maple or Stevia will do)
  • Dash of Sea Salt
  • For the frosting, see below*

Preheat your oven to 350 degrees farenheit!

Mix everything well into a bowl until it forms a cake batter consistency. If you find that the batter is too liquidy, add some more protein powder. If you find it to be too thick, a little more milk will do! Divide the batter amongst THREE cupcake molds or small ramekins.

Place batter into the oven for about 10-15 minutes, checking every five. I will say it does depend on what you use. Place a toothpick [and see if it comes out clean] into one of the muffins to make sure it’s cooked. Remove from the oven and let it cool for about 10 minutes.

*For the frosting: Take 1 Tbsp of peanut butter, 1/8 tsp of vanilla extra, 1 Tbsp of protein powder and a splash of milk and mix together to make a frosting. You also can cut the muffin in half and make into a cakester. Either way you slice or don’t, it’s tastey!Question: What are some of YOUR current favorites right now?


WIAW #101: Sabrina’s “Healthified Chocolate Protein Cakesters (Recipe)”

Growing up I was never a big fan of oreos.

Deepfried? Yes. Cookies and cream icecream? Heck yeah! My brother was addicted to the oreo cakesters when they came out and initially this recipe was supposed to be a healthy protein brownie. Cleary that didn’t workout, so I decided to make into a cakester.

For this What I Ate Wednesday, I am going to share with you one of my new favorite protein treats for breakfast or a snack. As always, thanks Jenn for hosting this awesome food party.

I won’t post the cals, fat, carbs, or protein because it will vary depending on what you use, but I have used Gameplan and Optimum Nutrition. You are going to get at least 10 per cakester, but could be more depending on your choice of protein.

You can simply eat is as is, but where is the fun in that? You can put anything in the middle and below you will have two different options for this high protein cakester. This recipe is gluten-free, low carb and low fat; enjoy!

“Healthified Chocolate Protein Cakesters” Ingredients (Makes 4 cupcakes/ cakesters):

  • 1/3 Cup of GF Chocolate Protein Powder (You can sub 1/2 for cocoa powder or use any GF flavored protein)
  • 1 Tbsp of Smooth Nut Butter
  • 1-2 Tbsps of Non-Dairy Milk
  • 1 Tbsp of Coconut Oil (You can also use plain Greek yogurt or apple sauce to reduce the fat, but it will chance the taste)
  • 1 Whole Medium Egg
  • 1/2 tsp Baking Powder
  • 1/2 tsp Vanilla Extract
  • 1-2 tsp of Sweetner (honey, maple or Stevia will do)
  • Dash of Sea Salt
  • For the middle, see below*

Preheat your oven to 350 degrees farenheit!

Mix everything well into a bowl until it forms a cake batter consistency. If you find that the batter is too liquidy, add some more protein powder. If you find it to be too thick, a little more milk or oil will do! Divide the batter amongst four cupcake molds or small ramekins. (Or if you’re feeling lazy, just put it in a small round baking pan and divide into four once cooked. Protein pizzas anyone?)

Place batter into the oven for about 10-15 minutes, checking every five. I will say it does depend on what you use. One protein powder I used took 8 minutes, the other took 15, so just be sure to check on it!

Place a toothpick [and see if it comes out clean] into one of the cakesters to make sure it’s cooked. Remove from the oven and let it cool for about 10 minutes.

*For the middle: Cut the cakester in half (or eat as a cupcake!). You can either mix some plain Greek yogurt with vanilla extract (above picture) or you can take 1/2 Tbsp of nut butter (below). I put some cashew butter into one batch and my, oh my… AMAZING!Question: Have you ever made any high protein treats? Tuffles and protein cakes are my favorite, mostly truffles ;)

*If you haven’t already, tomorrow is the LAST DAY to enter the giveaway and I have a SPECIAL ADD-IN and yes it’s something Quest related. Good luck!


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