Lose Weight

Holy Protein! Fast, Easy and Low Calorie?!

February 12, 2017

How do you get creative with breakfast while making sure it’s high protein and low calorie? Oh, and you’re tired of eggs? Short on time too? Not a problem!

All you need are three ingredients! And a spoon of course 🙂

High Protein Yogurt!

INGREDIENTS:

1/2 cup of light vanilla Greek yogurt (you can use plain for less calories, but its a little more tart)
1 scoop of chocolate whey protein isolate
1 Tbsp of PB2 (or you can use regular peanut butter for extra fat calories)

DIRECTIONS:

Scoop 1/2 cup yogurt into a bowl.
Sprinkle about 1/2 of your whey protein scoop into your yogurt. Mix until smooth. Add next 1/2 and mix until smooth.
Once smooth, mix PB2 in yogurt until smooth.

NUTRITION FACTS:

Total Calories: 187.5
Total Protein: 34.5 g
Total Carbohydrates: 9 g
Total Fat: 0.75 g

Now that is a lean breakfast! It’s very light while you’re eating it, but after about 5 minutes, you feel FULL. That is all 34.5 g of protein sticking to those ribs!

If you’re lifting, this is a great way to get extra protein in for muscle building without having to drink it all the time. Anyone who uses protein supplements will tell you, I AM OVER DRINKING PROTEIN. Also note- the photo includes steel cut oats sprinkled on top for a little crunch and extra carb.

You can also freeze this mixture to make a frozen yogurt!

I hope this recipe has been helpful. Feel free to post questions in the comment section or share using the social media icons below!

Fast and Easy Mexican Scrambled Eggs!

November 16, 2015

Eggs are a great source of lean protein to start your morning, but how do you change up the flavor?

Here are some clean and flavorful ingredients you can add to your eggs if you love that spicy Mexican flare.

INGREDIENTS:

2 organic eggs
1-2 Tbsp red onion, chopped
1-2 Tbsp tomato, chopped
1 Tbsp jalapeno, chopped
dash of cumin
dash of turmeric
dash of pepper
1 tsp organic coconut oil

DIRECTIONS:

First add your coconut oil to your skillet to prevent eggs from sticking to the pan.

Then whip together your eggs, onion, tomato, jalapeno, cumin, turmeric, and pepper.

Pour your egg mixture into your skillet on medium heat and begin scrambling.

Continue scrambling for 5 minutes or until done.

And voila! Now you can start your morning with a great high protein breakfast!

Please feel free to share this recipe by using the social media icons below!

Back Deck Gardening

July 23, 2015

There are tons of reasons to garden! It’s relaxing, rewarding, and gives you fresh ingredients without the trip to the grocery store. The only problem is, when we think of gardening, we may think constant weeding, mosquito bites, tilling, fencing, pests, and sunburns. So how do you garden so it’s fun, easy, and gratifying?

By using pots on the back deck!

This is a very minimalist way to garden that requires very little attention and can still provide you with great produce or herbs. For our climate in Alabama, tomatoes grow like weeds. They do require watering every few days, but that’s about it. It is also important to try and pick your ripe tomatoes within a day or two of reddening so they don’t get eaten by other critters (especially if you don’t want to use pesticides).

But there is something truly exciting about growing your own food. It is extremely gratifying to make your own pico de gallo with fresh tomatoes, jalapenos, and garlic right from your garden.

For many of my patients, they use gardening as a way to get exercise and improve their vegetable intake in their diet.

But for me, I use it as a way to relax. A way to provide fresh produce to my friends and family. Especially when I have a great turn out. Now that’s gratifying.

And if back deck gardening still seems like too much work, visit your local community garden or Food Bank. There are always people in need of fresh food and the feeling you get helping people is beyond satisfying.

This is definitely one way to feed your mind and your belly!