Blueberry Pie Proats

I've said it once, I've said it twice, I've probably said it a million times... 

DON'T SKIP BREAKFAST!!!

For me and many other health & fitness fanatics, breakfast really is the most important meal of the day.  I have read countless studies that confirm that people who eat a healthy balanced breakfast daily have lower body fat percentages than those that pass on a morning meal.  Why?  When you do not eat breakfast, your metabolism plummets.  If you are trying to lose weight, this is the last thing you want!  Eating a healthy breakfast helps you control your impulse to eat junk food when you're bored or stressed, prevents you from snacking between meals and overeating at lunch time, and jump starts your metabolism for the day, revving up your fat burning ability for enhanced weight loss!

While a nutritious breakfast is vital, eating an unhealthy, heavy breakfast can be just the opposite.  Avoid foods high in added sugars, sodium, saturated fats and calories. Cut back on sugary breakfast cereals, high-calorie pastries, and meats like bacon and sausage that are high in saturated fat and sodium.  Make sure you eat a well balanced breakfast containing protein, complex carbohydrates, and fiber.  My favorite is egg whites (scrambled, sunny side, hard boiled, omelet, however you like!) with added vegetables (onions, spinach, peppers, zucchini, etc.) and oatmeal with cinnamon, honey, nuts, fruit, the list can go on and on!  

So, speaking of oatmeal, let me stop my rant and start with my recipe!

Which by the way is under 200 calories and packs 17 grams of protein.

Blueberry Pie Proats

Protein + Oats = PROATS!

Proats are a quick and easy way to start a healthy day :) 

Just add your favorite protein powder to your oatmeal and voila! 

Ingredients:

- 1/3 cup Quick Cooking Oats

- 1/4 tsp All Natural Ground Cinnamon

- Water

- 1/2 scoop Vanilla VPX SRO Zero Carb Whey Protein

- 1/4 cup Lifeway Blueberry Organic Kefir

- 1/3 cup Organic Blueberries

Instructions:

- Mix oats, cinnamon, and water (the amount of water depends on how dry or wet you prefer your oatmeal) in a microwave safe bowl and heat for 1 minute and 30 seconds.

- Take bowl out of the microwave (carefully, it's hot) and mix in vanilla protein powder.  

- Pour blueberry keifer over oats and stir in organic blueberries.

- Sprinkle a little cinnamon or add unsalted nuts on top if you'd like ;)

And that's it!   It's as easy as... blueberry pie!! :) lol!

Question:
What is keifer?

Answer:
"Kefir’s tart and refreshing flavor is similar to a drinking-style yogurt, but it contains beneficial yeast as well as friendly ‘probiotic’ bacteria found in yogurt.  The naturally occurring bacteria and yeast in kefir combine symbiotically to give superior health benefits when consumed regularly.  It is loaded with valuable vitamins and minerals and contains easily digestible complete proteins.  For the lactose intolerant, kefir’s abundance of beneficial yeast and bacteria provide lactase, an enzyme which consumes most of the lactose left after the culturing process." 

References:  

http://www.kefir.net/what-is-kefir/

Serves 1

Nutritional Information:

197 calories, 2g fat, 2mg cholesterol, 51mg sodium, 95mg potassium, 28g carbohydrates (4g fiber, 9g sugar) 17g protein

Enjoy!

Zero-Calorie, Zero-Carb, Gluten-Free - NoOodles

I've been hearing a lot of buzz about these zero calorie, zero carb, gluten-free "miracle" noodles lately and have really wanted to try them!  Lucky me, I stumbled upon an amazing deal on Groupon for NoOodle Shirataki Zero-Calorie Noodles.  

It was only $36.00 for 24 8oz. packs of these all natural noodles!  

Regularly, they would be $72.00.  Plus, I got free shipping. Cha-Ching!

The arrival!

One pack of NoOodles.

NoOodle's angel-hair pasta provides a healthy alternative to traditional noodles thanks to its complete lack of calories, net carbohydrates, gluten, fat, sodium, and preservatives.  Derived from yam flour, these high-fiber noodles require a simple rinse or dry fry to prepare before starring in your favorite soup, salad, or entree.

NO Calories... NO Fat... NO Net Carbs... NO Soy... NO Gluten... NO GUILT!!!

NoOodles Nutrition Label

So, now time to tell you my thoughts about these suckers :)

Upon opening the bag, there is a very foul fish like odor that is released *BLEH* they reek!  So naturally I did what I always do and Googled this stench right away.  I quickly found on the NoOodle website that this is a FAQ and the aroma does not mean the noodles are spoiled.  The smell is from a mineral called lime (calcium hydroxide, as seen the the ingredients above) which is apparently used in many foods and drinks as a firming and neutralizing agent.  It is harmless, but they recommend rinsing and draining the noodles to remove the smell prior to adding them to your recipes.

Speaking of recipes, this is the first meal I made using the "no guilt" noodles!

 

Ingredients:

- 4oz chopped grilled chicken breast

- 1 cup of steamed broccoli

- 4 oz NoOodles (drained and pat dry with a paper towel)

- 1 tbsp Walden Farm's Sesame Ginger Dressing

Instructions: 

Mix all of the ingredients together and microwave for 1 minute!

Easiest thing ever made?! Quite possibly!

As far as taste and texture goes, NoOodles are translucent, similar to Asian style noodles or angel hair pasta, and have no flavor.  So, you can add any of your favorite sauces or soups to your dish and the pasta will absorb those flavors. You can cook them with your favorite spaghetti or Alfredo sauce, or you can experiment with different vegetables and herb dressings until you find a dish that suits your taste and is delicious and healthy!

Enjoy!

Spicy Spaghetti & Meatballs

This just in... I made this dish last night for dinner!

Ingredients:

- 1 package of NoOodles (drained, rinsed, and dried)

- 1/4 cup diced yellow onion

- 1/2 cup diced tomatoes & green chilies

- 2 tsp Mrs. Dash Italian Medley seasoning

Instructions:

Spray pan with non-stick cooking spray, place all ingredients in pan and cook on medium-high heat for 2 minutes, turn heat down to medium and let simmer for 5 minutes, stirring occasionally.  Makes 2-3 servings.

Serve with 2 Turkey Muffins (recipe on my blog).

Bon Appetit!

French Thins

After looking at someone's Instagram photo of delicious french toast I really wanted, no, I needed, some french toast for breakfast! Lol!  So, after my cardio sesh this morning I scoured my kitchen in search of a few basic ingredients to make a healthy and delicious batter.  As for the bread, I used one whole Flax & Fiber Arnold Sandwich Thin, which, if you're counting calories, is only 100 cal per roll.  Also, they are high in fiber and pack 5g of protein, score!  Any who, this batter recipe below actually makes enough for two servings, meaning, it is more than enough to dredge 2 whole sandwich thins (4 slices) in!  You can make this breakfast for you and your boo, or do what I did and prepare the other French Thins for a tasty mid-day treat!

French Thins!

Banana Cinnamon Raisin Peanut Butter Stuffed Chocolate French Thins! (say that 5 times fast) lol!

Ingredients:
- 1/3 cup Egg Whites
- 1/4 scoop VPX SRO Zero Carb Chocolate Protein Powder
- 1/8 tsp Cinnamon
- Splash of VPX Chocolate Protein Rush
- 2 Flax & Fiber Arnold Sandwich Thins

If you're not a chocoholic like me *gasp!* then you can always sub it for vanilla protein and add some pure vanilla extract to the mix ;)

Instructions:
- Whisk the first four ingredients together in a bowl.
- Spray pan with non-stick cooking spray and heat on Low.
- Soak slices in batter.
- Cook covered until golden brown (about 1-2 minutes) on each side.

As you can see from the above picture I topped mine with two of my favorite foods, banana and peanut butter!  I sliced up half of a small banana and used 1 tbsp of Peanut Butter & Co. Cinnamon Raisin spread.  Amazeballz!  I also sprinkled some sunflower seeds on top for an added *crunch* :)

You can add your own toppings/stuffings to meet your nutritional needs and suit your taste buds.  Below I listed some suggestions I may have to try myself!

Stuffing Suggestions
- Apples
- Pears
- Peaches
- Berries
- Nuts
- Greek Yogurt
- Honey/Agave
- PB2

Nutritional Info (per serving): without toppings
140.3 calories, 1.1g fat, 259.8mg sodium, 92mg potassium, 21.3g carbohydrates (5.2g fiber, 2g sugar), 13.3g protein.

With the toppings it came out to about 285 calories and 18g protein.
Caloric Breakdown:
French Thins Batter - 40 cal per serving
Flax & Fiber Arnold's Sandwich Thins - 100 cal per roll
Cinnamon Raisin Swirl Peanut Butter - 80 cal per tbsp
Banana - 45 cal for 1/2
Sunflower Seeds - 20 cal

Hope this helps :)

And as always... I hope you ENJOY!

Easy Open Faced Egg White Omelette

I wanted to make a quick and easy breakfast this morning, and I did, so I thought I'd share it with you!  With just 5 healthy ingredients and only 5 steps, this recipe is super simple for my busy but health conscious fit fam.  Packed with 26.3g protein and only 158.3 calories, this high protein, low calorie, and low carb meal is the perfect way to start a healthy day!

Easy Open Faced Egg White Omelette

Ingredients:
- 3/4 cup egg whites
- 1/2 cup chopped baby spinach
- 0.5 oz low sodium turkey breast
- 1 oz low fat shredded mozzarella
- a dash of Mrs. Dash Garlic & Herb seasoning

Instructions:
- Spray small pan with olive oil and heat on medium.
- Add chopped spinach and cook for 1-2 minutes.
- Pour in egg whites and cook for another 1-2 minutes.
- Add turkey breast and cook for 1-2 minutes.
- Sprinkle mozzarella and Mrs. Dash on top and cover with lid for 1-2 minutes.

And that is it!  You can always incorporate additional veggies such as; onions, peppers, zucchini, tomatoes, the list can go on and on!

Serving Size: 1
Nutritional Info:
158.3 calories, 3.4g fat, 11.2mg cholesterol, 378.3mg potassium, 1.7g carbohydrates, 26.3g protein.

Enjoy!

Baked Spinach Salmon Burgers

This is a great meal because the main ingredients are powerful SUPERFOODS packed with nutrients!  And personally, I love spinach and I love salmon, so why not mix them together and make a delicious recipe out of it? :)

But first, I'd like to provide you with a few facts about our two key ingredients:

Salmon -
As you may already know, salmon is a highly nutritious food. Of course, it is high in protein, and Omega-3 healthy fats. But did you know that a serving salmon provides a full day’s requirement of vitamin D, which is essential for the maintenance of bone density?  Salmon also contains over half of the necessary B12, niacin, and selenium, and is an excellent source of B6 and magnesium.

Spinach -
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.  One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is an excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein.  And yet, 1 cup has only 40 calories!

So, here is another amazingly healthy, high protein (18.5g protein), low calorie (only 143 calories per patty!) recipe that is easy to make and only takes a few ingredients!

Baked Spinach Salmon Burgers

Serves 4

 

 Ingredients:
- 15oz of canned salmon, drained
   (I used 3 5oz cans)
- 1 tbsp chopped fresh dill
- 1 tbsp chopped fresh parsley
- 1/2 cup chopped baby spinach
- 1/2 cup quick cooking oats
- 1/3 cup chopped yellow onion
- 1/3 cup egg whites
- Fresh black ground pepper to taste
- Lemon juice to taste





Instructions:
- Preheat oven to 400 degrees F.
- In a large bowl, combine ingredients and mix well.
*Tip* If mixture is too dry, add more egg whites, if mixture is too wet, add more oats.
- Spray baking sheet with non-stick cooking spray.
- Form mixture into 4 patties (should be about 1/2 inch thick) and place on baking sheet.
- Bake for 10-15 minutes in the oven (mine took only 10 minutes).
 

Now, I was making this meal for not just myself, but hungry boys as well, so I had to beef it up a bit!  I used a 5 Grain Flax Artisan Foldit Flatbread in place of a bun (one flatbread is 90 calories).  On the flatbread I spread all natural, no salt added, Stoneground Mustard.  Then I put a slice of Swiss cheese, added some fresh baby spinach, and chopped up a large tomato and red onion and placed slices on top.

Some suggestions if you are trying to reduce your caloric/carbohydrate intake:
* In place of a bun, use romaine lettuce leaves.
* Skip the cheese, or use low fat mozzarella instead.

Side Dish: Steamed Squash
As a side dish, I seasoned and steamed squash.  I washed and sliced 4 zucchinis then put them in a large Ziploc bag with a tablespoon of Mrs. Dash Original seasoning and shook the bag up real good to make sure all the slices were coated.  I let the zucchini sit in the seasoning while I was preparing the patties then popped em in my steamer for 7 minutes.  Voila!

Nutritional Facts: (per patty only)
143 calories, 3.6g fat, 304.4mg sodium, 76.4mg potassium, 9.2g carbs (1.8g fiber, 0.8g sugar), 18.5g protein

ENJOY!

References:
http://www.livestrong.com/article/408658-what-are-the-benefits-of-canned-pink-salmon/
http://www.livestrong.com/article/2700-facts-health-benefits-spinach/

"The Tech of Sports" Interview

On Wednesday, November 7, 2012 I was fortunate enough to be interviewed on "The Tech of Sports" show on Netcast Studio by Rick C. Limpert!  Rick is an Atlanta-based freelance writer and columnist.  His works have been featured on Yahoo Sports, Yahoo News, Examiner.com, and in Sports Illustrated.  We discussed several topics including health & fitness, my modeling, and my clean cooking blog!

Feel free to watch and listen to the show above or by clicking the link below!

Fitness Enthusiast And Model Candy Brenn: TOS #33

Peanut Butter Pumpkin Pudding Cake

If you haven't noticed already, I am quite a fan of peanut butter!  I could probably put peanut butter on almost anything and enjoy it :) 

Not too long ago, I purchased PB2 after hearing so much buzz about this amazing powdered peanut butter.  PB2 has the same consistency as full fat peanut butter with all of the natural roasted peanut flavor, but with nearly 85% less fat calories.  PB2 is made with high quality peanuts that are slow-roasted and pressed to remove the oil.  It is all natural with no artificial flavors or sweeteners, and no preservatives.  PB2 Powdered Peanut Butter is mixed with water to create a traditional peanut butter mixture.  It also works wonderfully in recipes that call for the use of peanut butter.

Since purchasing PB2, I have been looking for different ways to use it in my recipes!

And this folks, is an absolutely AMAZINGLY delicious recipe!

My Peanut Butter Pumpkin Pudding Cake is so moist and delicious, I seriously had to calculate all the ingredients and measurements several times to actually make sure it really was UNDER 150 CALORIES!!!  It is SO good I have eaten it for breakfast, before my workouts, and at night for dessert.  Yup, I may be slightly addicted to PB, but that's fine with me :)  

Peanut Butter Pumpkin Pudding Cake

Ingredients:

- 1/4 scoop Vanilla Whey Protein Powder

- 1/4 cup Pumpkin Puree

- 1/4 cup Egg Whites

- 1/4 small Banana

- 1/2 tsp PB2 Powdered Peanut Butter

- 1/8 tsp Vanilla Extract

- 1/8 tsp Cinnamon

- 1/3 Stevia Packet

- Pinch of Nutmeg

Topping:

- 1 tsp Sunbutter Natural Sunflower Seed Spread

Instructions:

Blend all of the ingredients together (I used my Magic Bullet) and pour into a small microwave safe dish.

Microwave on high for about 3 minutes depending on your microwave wattage.

*Tip* For more of a pudding consistency heat for less time, for more of a cake consistency, heat for longer.

While warm, top with Sunbutter.

Super easy!

Serving Size: 1

Nutritional Information:

136 calories, 4g fat, 15mg cholesterol, 130mg sodium, 319mg potassium, 15g carbs (4g fiber, 7g sugar), 13g protein

I KNOW you will enjoy!

Overstuffed Bell Peppers

This was my first time making stuffed peppers and now I must say I am addicted!  I will certainly be making this recipe again, and soon!  It provides a perfect balance of lean protein, complex carbs, and veggies.  I used whatever I had in my fridge and pantry and this was what I came up with :)

OVERSTUFFED BELL PEPPERS

Ingredients:
- Organic Tomato Sauce (enough to cover the bottom of a casserole dish)
- 5 Large Bell Peppers
- 1/2 cup Yellow Onion, chopped
- 1.5 tsp Minced Garlic
- 1 tsp Mrs. Dash - Italian Medley
- 2 lb Extra Lean Ground Turkey
- 1 cup Organic Brown Rice (could sub quinoa), COOKED
- 1 cup Zucchini, diced
- 3 oz Fresh Mozzarella
- Ground black pepper to taste

Instructions:
- Preheat oven to 400 degrees F.
- Cover the bottom of the casserole dish with a thin layer of tomato sauce.
- Cut bell peppers in half lengthwise; discard seeds and membranes.
- Place in a casserole dish.
- Spray pan with olive oil and cook the onions until translucent (5-7 minutes). 
- Add minced garlic and cook for 2 minutes.
- Season ground turkey with Mrs. Dash then add the ground turkey and brown.
 

- In a large bowl, combine the cooked ground turkey, cooked brown rice, and zucchini.
- Scoop mixture into each bell pepper half.
- Sprinkle ground black pepper on top of each to taste.
 

- Bake, covered, for 30 minutes. If desired, uncover, sprinkle mozzarella cheese on top, and bake an additional 5 minutes.

- Scoop tomato sauce from bottom of the pan and drizzle on top to serve.

Serving Size:

1 serving = 1/2 bell pepper

Serves 10

Nutritional Facts:

177.8 cal, 4.8g fat, 66.6mg cholesterol, 133.1mg sodium, 172mg potassium,

11.8g carbs (1.9g fiber, 2.7g sugar), 24.1g protein

ENJOY!

2013 Bodybuilding.com Spokesmodel Search

Hi guys and gals!

I'm writing this post because I would like to ask for your help!

PLEASE take a moment of your time to vote for me in the

2013 BODYSPACE Spokesmodel Search

PRETTY PLEASE :)

This would be such an honor and would seriously mean the world to me.  To even be in the contest is amazing but I always say if you're gonna go, GO ALL THE WAY!!!!


You can vote daily, on your smart phone, computer, work computers, school computers, anything!

Here is the link:
http://www.bodybuilding.com/fun/2013-bodyspace-spokesmodel-search-voting.html

My username is qtcandyxo

With this profile picture!

THANK YOU SO MUCH FOR YOUR SUPPORT!!!

Turkey Pumpkin Chili

Yesterday friend Lina says to me, and I quote "Ok. So for me to start following it (my blog) I need yummys with the following ingredients: milk. steak. pineapples. lentils. MMMmmm lentils."  Lol!  Challenge accepted Lina!  But, in celebration of Halloween yesterday, I wanted to cook up a healthy meal using pumpkin.  So here I am thinking hmm... what can I make that one, involves Lina's lentils, two, incorporates my pumpkin, three, is a healthy and hearty meal, and finally, of course it has to taste great!

Turkey Pumpkin Chili is the answer!!!

 
I have actually made Jamie Eason's 3 Bean Turkey Chili before and it was delicious (I'll post the recipe if anyone wants it).  But pumpkin... I had my doubts.  I set out to find a starter recipe and found one from Whole Foods Market which I tweaked to make it healthier, have plenty of left overs, and lower the calories per serving.

My Turkey Pumpkin Chili came out to UNDER 250 CALORIES per serving and it's packed with 22.8g of protein!!! Amazeballz!

Ingredients:
- 2 Tbsp Extra Virgin Olive Oil
- 1/2 cup chopped Yellow Onion
- 1/2 cup chopped Peppers (I used red, yellow, and green)
- 1 seeded and chopped Jalapeno
- 2 tsp minced Garlic
- 2 lbs Lean Ground Turkey
- 1.5 can Low Sodium Diced Tomatoes, with their liquid
- 1.5 can Organic Pumpkin Puree
- 1.5 can Reduced Sodium Kidney Beans, rinsed and drained
- 2 Tbsp Chili Powder
- 1 Tbsp Cumin
- 1 Tbsp Ground Black Pepper
- 1/2 tsp Chipotle Pepper

Instructions:
Heat oil in a large pot over medium high heat. Add onions, peppers, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, chili powder, cumin, black pepper and chipotle pepper, and bring to a boil. Reduce heat to medium low and add kidney beans. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.

I added a tablespoon of light sour cream (20 cal) and some leftover diced green peppers when serving.  It would also be yummy with some low fat shredded mozzarella but I didn't have any!

I made this for two guys and they both gave me their stamp of approval.  Boom! ;)

Makes approximately 10 servings.

DID I MENTION IT'S UNDER 250 CALORIES PER SERVING?!

Nutrition:
246.6 calories, 10.1g fat, 64mg cholesterol, 174mg sodium, 373.5mg potassium, 21.4g carbs (8.4g fiber, 6.4g sugar) 22.8g protein

Vitamin A - 122.6%
Vitamin C - 17.5 %
Calcium - 9.2%
Iron - 22.2 %

Enjoy!