Vanilla Protein Cupcakes

I know you guys have been patiently waiting for this!  Here is the recipe for my Vanilla Protein Cupcakes 🙂

Because Everyone Loves Donuts!

You always see fit people chowing down on donuts on social media. Not entirely sure why this a favored cheat meal by the fitness population but maybe it’s just because everyone loves donuts! So in honor of National Donut Day last week I decided I was going to use my talents as a baker/cake decorator and my knowledge as a personal trainer and athlete, and try to create a “macro friendly fit donut”. So this is one of my latest projects. Haha. These aren’t quite ready to be recipe shared, since this was the first time I made them and I would like to try a few variations to make sure I get the best recipe before I share! The photo below shows three types of donuts I created from scratch, a cinnamon sugar donut, chocolate glazed, and a chocolate peanut butter (of course). These resemble the old fashion cake like donuts, and are baked rather than fried! While they are not exactly low calorie, they are low carb, low sugar, and are high in protein and fiber. Stay tuned for more variations to my homemade donuts, and for the recipe! 🙂 #Happynationaldonutday #nationaldonutday #donuts #ilovefood #cleaneating #fitchick

Brown Baked Rice… A Meal Prep Staple for Us.

Happy Meal Prep Sunday Everyone! Recently I have been getting a lot of messages regarding my diet. Questions like, what do I eat? How do I find time to meal prep? What kinds of foods do I meal prep? How often do I meal prep? How do I come up with meal ideas for the week? And of course, one of my favorites…Can I get the recipe for that? So I decided to try to start sharing recipes and meal prep ideas and info more frequently! So here is one of our weekly staples! It is a healthy spin on my mom’s famous Baked Rice Recipe from when we were growing up.

Often times people hate changing from white or jasmine rice to brown rice because of the texture. Brown rice is a whole grain so it doesn’t get as soft and fluffy as white rice or jasmine rice does. So, I would like to share with you the way we cook our brown rice for meal prep to get it closer to the fluffy and soft texture of white rice.

Oven Baked Brown Rice

Step One: Measure out your servings of dry brown rice based on how much you plan to eat for the meal or week, and dump into a medium sized mixing bowl.

Step Two: Add water to the rice, in the mixing bowl. Typically the amount of water you use, should be whatever you would use for the ratio to what you measured for dry. So if the box or bag says 1 cup of rice to 1 cup of water add a cup of water to the mixing bowl. Make sense?

Step Three: Cover the bowl with plastic wrap and “forgettaboutit”. Lol. No but seriously, just let the rice soak up the water! Give it 1 to 3 hours. You can stir the rice after an hour to see if there is any water left in the bottom of the bowl. Again I don’t have an exact time because it depends on how much rice you make. I have set this up on a Saturday night, and didn’t cook the rice until about 11am the next day.

Step Four: Once the rice has absorbed the water and you are ready to cook it. Wash and chop up a red or orange pepper into small pieces (Picture shown).

Step Five: In a small frying pan, put 1 tbsp of olive oil and a tsp of minced garlic. One the garlic is fragrant add in the chopped pepper and stir gently to coat. Cook the peppers about five minutes or so.

Step Six: Preheat the over to three hundred and fifty degrees, set to bake, and position the oven rack to the middle of the oven.

Step Seven: Dump the sautéed peppers into the mixing bowl with the rice and stir to combine, add some seasoning! I typically use garlic powder, onion powder, a little salt and black pepper,and sometimes parsley flakes… Stir to combine.

Step Eight: In a square baking pan (like the one you use for brownies, I use usually a 9×13) dump the brown rice from the mixing bowl and spread evenly.

Step Nine: Slowly add water or chicken broth/stock to the rice. Same amount that the recipe calls for but now we are adding it to the rice to actually cook it. Chicken broth or stock will be saltier and add more flavor, but some people think the seasoning is enough. So it’s really whatever you prefer.

Step Ten: Cover the pan with foil and bake in the oven for 20 to 30 minutes. Until water is absorbed and rice is soft and fluffy.

Step Eleven: Remove from the oven (turn the oven off). Remove the foil from the rice and let cool. If you want to add a little butter or butter substitute to the rice to prevent it from getting sticky when chilled, now would be the time so it melts. We use 1 tbsp usually for 2 cups of rice.

Step Twelve, transfer the rice to a mixing bowl, stir it and taste it. If it needs more seasoning now is the time to spruce it up! 🙂 Remember that spices and herbs are packed with flavor, and don’t hurt the diet. Go easy on the salt and butter though.

Step thirteen: Transfer the rice to plates or containers.

Step fourteen: Mainly because I didn’t want thirteen steps…. Enjoy! 🙂

Banana Blueberry Fit Muffins!

These Blueberry Banana Fit Muffins are fairly Low Carb, High Fiber, and High Protein providing you with a high energy breakfast to kick start your day!

½ Cup Plain Greek Yogurt (I used whole milk fat)

2 Large Eggs

¾ Cup Almond Flour

¼ Cup Coconut Flour

1 Tbsp Vanilla Extract

1 Banana (sliced into small pieces – I cut it into slices then each wheel slice into 4 pieces)

½ Cup Frozen Blueberries

½ Cup Oil of choice (Coconut Oil Melted, Avocado Oil, Vegetable/Canola Oil, Saflower Oil- I don’t recommend olive oil or peanut oil because they really aren’t the best for baking and alter the flavor of the muffins)

1 Heaping Scoop of Vanilla Whey Protein of Choice (I used Gold Standard Vanilla Ice Cream)

1 Tbsp of Baking Soda

½ Tsp Salt

Old Fashioned Oats to sprinkle on top (optional)

Preheat oven to 350 degrees

Spray or line muffin pan of choice (I used a 6 count large for the picture shown- but you can use a standard 12 count muffin pan as well or mini muffins)

Combine your dry ingredients – Almond & Coconut Flour, baking Soda, Salt, Protein Powder in a mixing bowl.

In a second mixing bowl, combine your wet ingredients- Greek Yogurt, 2 eggs, Vanilla Extract, and Oil.

Chop up the Banana into wheel shaped slices, they cut each slice into 4 pieces like a pizza! 🙂 Set the Banana aside with the blueberries

Combine your dry ingredients in with the wet ingredients and mix thoroughly until no clumps of the dry mixture remains.

Using a large spoon or rubber spatula, slowly fold in the blueberries and sliced banana. Over mixing the blueberries will turn your muffins blue! That’s why I suggest mixing this way. Walnuts are another options mix in item at this point.

Now scoop the muffin mixture into the prepared pan, and sprinkle with a few oats if you would like as shown in my picture! Bake on center rack. Depending on the muffin pan size you use, and the efficiency of your oven – this could take between 10-20 minutes to bake. I recommend checking after about 10 minutes and poke ’em with a tooth pick for firmness at the center. Muffins will turn slightly brown (also as shown in the picture).

Once fully cooked, remove from pan, and onto a cooling rack until cool enough to eat without burning your mouth, but still warm enough to enjoy the delicious taste of a fresh baked muffin… Without the guilt! I store these on the counter, in the fridge and also in the freezer in a ziplock bag! 🙂

Don’t forget to turn off the oven and wash all the dishes once you’re done! Thanks for checking out my page and stay tuned for more great recipes by RPTrainer! 🙂

A Healthy Twist on a Congo Bar

Good Morning!

So With the holidays among us there is lots of baking to be done!  Cookies and brownies, and cupcakes.  Cakes, and Pies, and Pastries and Breads! But with all this temptation staring you in the face, and tickling you in the nose, how can you avoid it?  Or do you have to?

Well avoiding sweets is one way to be successful in a diet… And some people just naturally don’t like sweets.  But I find if I avoid it, it comes back to haunt me later and I end up binge eating on donuts, pizza and ice cream. lol.  So rather than avoid, I try to find healthy alternatives and just moderate how much and how often I eat them.  Most of the time, I can find a reasonable alternative and I can make a batch, and freeze it so it’s there when I need a treat, but don’t want to dive into a batch of Ghirardelli Double Chocolate Brownies.

So here is a healthy twist on a congo bar recipe a friend of mine shared with me.  I made the recipe to original order the first time, and thought it was okay.  A little soft and gooey for me, but if you like fudge-like brownies this might be perfect for you. The second time I made the recipe I cut the maple syrup to half a cup and added a scoop of PB Cookie Protizyme  Protein Powder.  I used Teddy’s Natural Peanut Butter.  This made the recipe more fluffy and cake-like, which I loved! If you want to reduce the calories and fat further you can substitute PB2 for the Peanut Butter (or even half the peanut butter) and a sugar-free syrup or similar substitute for the maple syrup.  The best part about the recipe is that it is simple, easy to revise to your liking, and it’s gluten-free and vegan so it can be shared by many!

http://thehonoursystem.com/2014/05/14/chocolate-peanut-butter-chickpea-cookie-bars-gluten-free-vegan/

Here is the photo of the recipe when I made it the second time.

chickpea cookie bar

Enjoy! 🙂

Need something to bring to a holiday party? For some additional sweet treats under 150 calories, check out some of these recipes below!

http://www.cookinglight.com/food/recipe-finder/sweet-treats-under-150-calories?utm_source=un_display_na_ti_20150513_outbrainrightrail

Paleo Apple Pie

In continuation of yesterday’s post about healthier alternatives to some of our favorite foods, I thought I would share this great recipe that I tried today.  This is a Paleo Apple Pie Recipe!  First time trying it, but looks like it came out pretty good! 🙂  Enjoy!

apple pie

http://paleomagazine.com/paleo-apple-pie/

Healthier Alternatives to Our Favorite Comfort Foods

Let’s face it… We all love certain types of “junk food”.  My all time favorite is pizza.  Some love Chinese Food, or Five Guys, or Ice Cream!  How do we manage to be surrounded by these things and stay on track?  By finding healthier alternatives!

For example, in the image below is a homemade pizza made with a cauliflower pizza crust.  This alternative is significantly lower in carbs, and calories!  I made it with peppers, onions, diced tomatoes and a reduced fat cheese.

pizza crust

Here are some additional recipes for Healthier options:

http://www.endofthreefitness.com/practically-paleo-cauliflower-pizza-crust/

http://feedmephoebe.com/2014/02/healthy-sesame-chicken-recipe/

http://paleogrubs.com/burger-recipes

 

Resistance Band Training

So, one of my favorite pieces of equipment is the resistance band. This little piece of rubber can provide a full body workout from almost anywhere! It’s easier on the joints, and you can work with different levels of resistance (bands often come in light, medium, or heavy usually). I try to incorporate at least some exercises using them with all of my clients so they can see the versatility the band provides. So if you’re working late at the office, or prefer to workout from the comfort of your home, you can get a decent workout using just a resistance band!

Below are some helpful links on how to use these bad larry’s to their full advantage! 🙂

http://www.mensfitness.com/training/workout-routines/full-body-resistance-band-workout

http://www.bodybuilding.com/fun/wotw10.htm

https://www.youtube.com/watch?v=vkq0-jvz1Dc

Truth is… It pays to be nice.

Truth Is… People can be mean. Someone is going to talk shit about you behind your back at some point in your life. Those people usually are talking shit because they are battling with some insecurities of their own, or they were hurt by someone or something and are bitter and holding a grudge.

Truth is we have all been there!…We all talk shit at some point in our lives, whether it’s venting to your best friend, or being mad about a girl flirting with your boyfriend, or mad at your parents, or whatever…We’ve all been there. If we didn’t we’d be some seriously narcissistic mf’s. We’ve all got problems and nobody’s perfect. But would I intentionally be mean to a person?…No. Would I ever intentionally go out of my way to hurt a person or damage them in some way?…No. That shit’s just bad karma. No one likes a bully.

I have come to realize, people can be mean. They say hurtful things, do hurtful things, and sometimes the people you go the most out of your way for are the ones that hurt you the most. I have learned that it is easier to try and see the situation from another perspective than your own. Not necessarily understand what happened or why, but sometimes by seeing it from another perspective it can allow you to move on easier, accept it for face value and not let it tear you apart completely. It is easier to forgive and move on, and be at peace… Than it is to live with feelings of hurt, anger, revenge or regret. So be mad, or sad, or emotional as f for a hot second, cause you’re entitled to that; but don’t let it consume you. Don’t let it ruin you. And don’t let it dull your shine.

Nice people, good people, people with big, smooshy, soft hearts… In the end, we win. So be the bigger person… Forgive people. Don’t hold a grudge.  Give people a second chance. Pay it forward. And be Nice. 🙂

Below are some great articles on the health benefits of being nice. <3

http://healthland.time.com/2013/05/09/why-kindness-can-make-us-happier-healthier/

http://abcnews.go.com/Health/nice-boost-health/story?id=22783648

http://www.huffingtonpost.com/priya-advani/random-acts-of-kindness_b_3412718.html

https://www.psychologytoday.com/blog/the-gift-adhd/201108/being-nice-can-change-your-brain

Flaxseed; Ground or Whole?

So Flaxseed is a plant based food that has been around for a very long time. It is believed that it may reduce the risk of heart disease, stroke, cancer and even diabetes. It is currently what I call a “fad food” because everyone is consuming it- adding it to recipes, adding it to shakes, adding it to oatmeal, etc. But I always like people to know why this is so popular. Flaxseed is considered a sort of super food because it is rich in Omega-3 Fatty Acids, Fiber, & Lignans. What people might not know, is that it is very difficult to digest in whole (or seed) form. To obtain more nutrients from this super grain, you may want to buy the ground flaxseed as opposed to whole! 🙂

Here are some additional links below:

http://www.webmd.com/diet/benefits-of-flaxseed

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354