Great Post-Workout Snacks!

I never knew there were specific things you can and SHOULD eat after working out. There are so many things I have discovered in the last few months! The Gold's Gym Owner has something to say about that and how much Shakeology can help you out (Check out more info about Shakeology and how to make homemade Protein Bars later in this post!): 

This protein snack recipe idea came to me as a combination of a lot of ideas I've found over the years. One was a friend telling me about her homemade protein bars (recipe at end) and a recent Peanut Butter Cookie Recipe I found on Pinterest (which I can't provide the link because it comes up as an error, but was still able to get it from the pin). :) 

The peanut butter cookie recipe is a coincidence with a workout buddy and research I found about how eating peanut butter and honey together after a workout is a "magic combo" to help build your muscles. Not only does this "magic combo" help you build muscle afterward, but continues to fuel your body with energy so that you can continue your day without feeling drained- see source.

It's not exactly a cookie because it's turns out softer and more cake-like so hence calling it a "snack". I prefer it that way as it feels lighter on my stomach after a workout. The other PB recipe I provided is a cookie recipe, but is still a great post-workout snack and pretty delicious!


Lynette's Post Workout Protein Snack  
(about 65 cal, 6 g protein, 6 g sugar in each snack)

1 cup  peanut butter 
1 cup honey and/or Raw Stevia (a safe sweetener)
1 egg
1/2 cup Chobani Plain Greek Yogurt
1/2 banana  (Put other 1/2 in refrigerator and use the rest in a protein shake later!)
1 scoop of Protein Powder (I use Chocolate Amplified Wheybolic Extreme 60)
1 tsp baking soda 
1 tsp ginger  ("an anti-inflammatory root that eases post exercise muscle pain"- see source).
1 tsp cinnamon  ( Helps Lower Cholesterol, regulates blood sugar, can help a yeast infection, prevents cancer, has an anti-clogging effect, relieves arthritis, serves as an anti-bacterial, boosts cognitive function, fights e-coli, and is a great source of manganese, fiber, iron, and calcium- see source).

Ingredients

Mix wet ingredients first

Dry ingredients (in pink bowl)

Grease pan with Coconut Oil

Size for SMALL snacks

(about 65 cal, 6 g protein, 6 g sugar in each snack)

Size for LARGE snack

( Makes about 18 snacks, 75 cal, 8 g protein, 8 g sugar in each snack)

You can also add 1/2 cup of oats to make it thicker and for some more protein and fiber. :)

1. Preheat oven to 345 degrees F. 

2. Grease a baking sheet with coconut oil.

3. Combine peanut butter, honey/Stevia, egg, yogurt, and banana until smooth. 

4. Beat egg in separate bowl. Add to peanut butter mixture. Mix.

5. Combine baking soda, protein powder, ginger, and cinnamon in separate bowl.

6. Combine all ingredients.

7. Scoop one small spoonful for each cookie onto cookie sheet.

8. Bake for 6-8 minutes, or until lightly browned.

Makes about 24 snacks.

SHAKEOLOGY

It's not about losing weight, it's about eating right and being 

healthy!

Here is my friend's:

Shakeology/Protein Bar Recipe:

Shakeology is such an amazing health product! My friend's health/fitness transformation because of it is awesome! 

You can her Beach Body Coach page at  Mindy Rose and ask her more about Shakeology and Beach Body and the benefits of having it because I can't describe it justly.

3 cups oats
2 grated apples
Craisins
1 scoop of protein or Shakeology Powder
1/4 cup peanut butter
1/4 cup honey or Stevia
1 egg
Optional: Trail mix or cereal added
 Mix, press down on cookie sheet with sides. Bake at 350 degrees for 20 min.


Peanut Butter Cookie Recipe 
(which again, the link was an error, so I do not have the original website it came from)

It makes 18 cookies at only 36 calories per cookie: 

Ingredients 
1 cup better n’ peanut butter (800cal) 
1 cup sugar substitute/stevia (0cal) 
1 egg (70cal) 
1 tsp baking soda (0cal) 

1. Preheat oven to 350 degrees F. 
2. Grease a baking sheet with butter (or PAM!) and set aside. 
3. Combine peanut butter and sugar in a mixer until smooth. 
4. Add egg and baking soda and mix for another 2 minutes. 
5. Spoon 1 tsp of dough into balls and place onto the sheet. 
6. Bake for 10 minutes, until lightly browned.




Sources:

Peanut Butter and Honey - Bodybuilding.com
Ginger - Youqueen.com
10 benefits of cinnamon - Healthdiaries.com

I love this! And need to share!

22 THINGS HAPPY PEOPLE DO DIFFERENTLY

By Chiara Fucarino

There are two types of people in the world: those who choose to be happy, and those who choose to be unhappy. Contrary to popular belief, happiness doesn’t come from fame, fortune, other people, or material possessions. Rather, it comes from within. The richest person in the world could be miserable while a homeless person could be right outside, walking around with a spring in every step. Happy people are happy because they make themselves happy. They maintain a positive outlook on life and remain at peace with themselves.

The question is: how do they do that?

It’s quite simple. Happy people have good habits that enhance their lives. They do things differently. Ask any happy person, and they will tell you that they …

1. Don’t hold grudges.

Happy people understand that it’s better to forgive and forget than to let their negative feelings crowd out their positive feelings. Holding a grudge has a lot of detrimental effects on your wellbeing, including increased depression, anxiety, and stress. Why let anyone who has wronged you have power over you? If you let go of all your grudges, you’ll gain a clear conscience and enough energy to enjoy the good things in life.

2. Treat everyone with kindness.

Did you know that it has been scientifically proven that being kind makes you happier? Every time you perform a selfless act, your brain produces serotonin, a hormone that eases tension and lifts your spirits. Not only that, but treating people with love, dignity, and respect also allows you to build stronger relationships.

3. See problems as challenges.

The word “problem” is never part of a happy person’s vocabulary. A problem is viewed as a drawback, a struggle, or an unstable situation while a challenge is viewed as something positive like an opportunity, a task, or a dare. Whenever you face an obstacle, try looking at it as a challenge.

4. Express gratitude for what they already have.

There’s a popular saying that goes something like this: “The happiest people don’t have the best of everything; they just make the best of everything they have.” You will have a deeper sense of contentment if you count your blessings instead of yearning for what you don’t have.

5. Dream big.

People who get into the habit of dreaming big are more likely to accomplish their goals than those who don’t. If you dare to dream big, your mind will put itself in a focused and positive state.

6. Don’t sweat the small stuff.

Happy people ask themselves, “Will this problem matter a year from now?” They understand that life’s too short to get worked up over trivial situations. Letting things roll off your back will definitely put you at ease to enjoy the more important things in life.

7. Speak well of others.

Being nice feels better than being mean. As fun as gossiping is, it usually leaves you feeling guilty and resentful. Saying nice things about other people encourages you to think positive, non-judgmental thoughts.

8. Never make excuses.

Benjamin Franklin once said, “He that is good for making excuses is seldom good for anything else.” Happy people don’t make excuses or blame others for their own failures in life. Instead, they own up to their mistakes and, by doing so, they proactively try to change for the better.

9. Get absorbed into the present.

Happy people don’t dwell on the past or worry about the future. They savor the present. They let themselves get immersed in whatever they’re doing at the moment. Stop and smell the roses.

10. Wake up at the same time every morning.

Have you noticed that a lot of successful people tend to be early risers? Waking up at the same time every morning stabilizes your circadian rhythm, increases productivity, and puts you in a calm and centered state.

11. Avoid social comparison.

Everyone works at his own pace, so why compare yourself to others? If you think you’re better than someone else, you gain an unhealthy sense of superiority. If you think someone else is better than you, you end up feeling bad about yourself. You’ll be happier if you focus on your own progress and praise others on theirs.

12. Choose friends wisely.

Misery loves company. That’s why it’s important to surround yourself with optimistic people who will encourage you to achieve your goals. The more positive energy you have around you, the better you will feel about yourself.

13. Never seek approval from others.

Happy people don’t care what others think of them. They follow their own hearts without letting naysayers discourage them. They understand that it’s impossible to please everyone. Listen to what people have to say, but never seek anyone’s approval but your own.

14. Take the time to listen.

Talk less; listen more. Listening keeps your mind open to others’ wisdoms and outlooks on the world. The more intensely you listen, the quieter your mind gets, and the more content you feel.

15. Nurture social relationships.

A lonely person is a miserable person. Happy people understand how important it is to have strong, healthy relationships. Always take the time to see and talk to your family, friends, or significant other.

16. Meditate.

Meditating silences your mind and helps you find inner peace. You don’t have to be a zen master to pull it off. Happy people know how to silence their minds anywhere and anytime they need to calm their nerves.

17. Eat well.

Junk food makes you sluggish, and it’s difficult to be happy when you’re in that kind of state. Everything you eat directly affects your body’s ability to produce hormones, which will dictate your moods, energy, and mental focus. Be sure to eat foods that will keep your mind and body in good shape.

18. Exercise.

Studies have shown that exercise raises happiness levels just as much as Zoloft does. Exercising also boosts your Self Improvement and gives you a higher sense of self-accomplishment.

19. Live minimally.

Happy people rarely keep clutter around the house because they know that extra belongings weigh them down and make them feel overwhelmed and stressed out. Some studies have concluded that Europeans are a lot happier than Americans are, which is interesting because they live in smaller homes, drive simpler cars, and own fewer items.

20. Tell the truth.

Lying stresses you out, corrodes your Self Improvement, and makes you unlikeable. The truth will set you free. Being honest improves your mental health and builds others’ trust in you. Always be truthful, and never apologize for it.

21. Establish personal control.

Happy people have the ability to choose their own destinies. They don’t let others tell them how they should live their lives. Being in complete control of one’s own life brings positive feelings and a great sense of self-worth.

22. Accept what cannot be changed.

Once you accept the fact that life is not fair, you’ll be more at peace with yourself. Instead of obsessing over how unfair life is, just focus on what you can control and change it for the better.

Found this post here:  

22 THINGS HAPPY PEOPLE DO DIFFERENTLY

What kind of bread should I eat and how much?

Someone messaged me about this topic so I'll spend some time on that. :) My thoughts on bread? How much to eat? What kind?  Depending on what you are going for. If you are simply trying to lose weight, cutting back on the carbs always helps. If you are trying to become or already are a long distance runner, you'll need a lot of breads, pastas, carbs and of course protein to keep your body fueled for the endurance needed. If you are going for a lean body...from everything I've read online, most pros say to eat hardly any breads or pastas. Of course your body needs some stay healthy, but it doesn't need that much if you are training for 5ks and/or trying to gain muscle. Your body needs mostly protein and calcium for that.

If you are going to eat breads, the best is wheat bread. And the heavier it is, the healthier it is. Seriously, while at the store, pick up a couple of loaves and see which one weighs more. The lightest wheat breads have the least amount of nutrients...enough to call it "wheat" bread. Can't stand to eat wheat bread all the time? I believe in cheat days here and there (like once a week - tops) so if you are going to eat white bread, at least make sure you are going light on the rest of your meal and that it is really healthy with a lot of veggies in it. I personally LOVE my breads and pastas, but it's hard to justify eating them when my belly sticks out like I'm 4 months pregnant after a week of eating it a lot.

I've come to the opinion more and more that bread is most needed for breakfast, and then try to avoid it for the rest of the day. A good breakfast helps your memory and fuels your body for the day (just went to the body museum in Vegas-learned a lot of great stuff!). The rest of your meals should be lite, which is why I've come to the conclusion that a heavy breakfast involves bread...so there's your grain intake for the day.

I love "Great Grains" brand for bread and cereal. It has a great amount of fiber and a lot of protein compared to most breads. Oroweat and Nature's Pride are other great brands. But you do have to check the contents on each of these brands because they have many different kinds of wheat breads. Some have more fiber and protein than others with less sugar which is great and what I look for. 

 I also LOVE LOVE LOVE the brand Fiber One and just discovered Fiber One English Muffins at Costco. DELICIOUS and has an impressive amount of fiber and protein. I love throwing that in the breakfast mix. Maybe my next post will be about healthy breakfast meals. :)

This One's a Fighter

Have you ever heard the saying, "If you hear it enough you start to believe it?" I've heard many people around me tell me I can't do things and feel like they want me to fail (not just in fitness). I used to believe it and as corny as it sounds, I decided to fight back in all aspects of my life. I'm tired of being a people pleaser. Being a people pleaser has effected the way I prioritize my life and most of the time, it's not in a healthy way.  I'm tired of caring what others think. I have a family and a job that comes first now.

I have to have my music on whenever I am out for a run or at the gym and it has helped me so much over the years with my self esteem. (Well that, and things like being pushed front and center in dance class. At that point you HAVE to have confidence in yourself or you WILL look stupid). I have a specific kind of music I listen to. I have to have fairly fast tempo music with jamming or uplifting lyrics. After listening to the same lyrics over and over I started to believe it...reversing the damaging effects of my negative childhood memories. Some of my favorite warmup songs are "Fighter" and "Firework". And some people might say its unhealthy to think about your past often, but for me that combined with listening to my music, surges my adrenalin to the max. Because I'm anxious to prove those wrong who doubted my capabilities in the past.

I also think about my kids and what I'm building for them. I'm branching off on a new journey where no one in my family has gone before and the idea that I can teach them so much more than what I knew about health and fitness, also spikes my adrenalin levels.

So, if you ever have reservations about yourself due to insensitive remarks of others from the past or your own sensitivity, find something to get you out of your negative mind set. I'm not saying it works for everyone, but listening to music of any kind is powerful. You start to believe what you hear. Hopefully, you chose to listen to something that will uplift and inspire you so people will take back their words and say, "This One's A Fighter".