Gluten-Free Reese's Pancakes

There is a cute little cafe in my town that makes specialty pancakes from scratch every week.  Guess what last weeks was?! Reese's pancakes!!! I really wanted to go indulge but I knew that my stomach would probably hurt after the fact.  So, I decided to make my own, healthier version!

Gluten-Free Peanut Butter Chocolate Chip Pancakes

Ingredients:

- 1/4 cup Gluten-Free Flour (I used Bisquick)

- 1/4 cup Unsweetend Vanilla Almond Milk

- 1/4 cup Egg Whites

- 1 tbsp Organic Unsweetened Applesauce

- 1/4 tsp Organic Cinnamon

- 1/4 tsp Vanilla Extract

Toppings:

- 1/2 tbsp Dark Chocolate Chips

- 1/2 tbsp Peanut Butter Chips

- Sugar Free Pancake Syrup

Instructions:

- Combine all ingredients in a mixing bowl.

*Tip* I like to mix my ingredients in a glass measuring cup with a spout because it's easy to pour out into a pan!

- Spray pan with non-stick cooking spray and heat on Low.

- Pour batter into pan and sprinkle 1/2 tbsp dark chocolate chips & 1/2 tbsp peanut butter chips onto the pancake.
- Cook for 2-3 minutes on each side, or until golden brown.

*Tip* When your pancakes begin to bubble, that is a good indicator they are ready to flip!

I like to top my pancakes with sugar free pancake syrup such at Walden Farms or Maple Grove Farms.  You can do the same, or, to make it even more like Reese's you can top with all natural peanut butter!

This recipe can either make two small pancakes or one large pancake :) I personally prefer one large pancake.

After the pancake is done cooking, I like to use the same pan to whip up some scrambled eggs!  This makes a great pre-workout or post-workout breakfast ;)

Nutritional Information:

245 calories, 6g fat, 418g sodium, 181g potassium

40g carbohydrates (2g fiber, 14g sugar), 9g protein

Gluten Free Paleo Pizza Crust

Here is a wonderful way to make one of my favorite foods… PIZZA!

Pizza is generally considered a "cheat meal" because let's face it… most of the time you order a pie, you open up the cardboard box, and low and behold there's a shiny grease laden pizza.  But, it doesn't have to be that way!  Save yourself the calories, fat, and carbohydrates and make your own, healthier pizza at home.  Trust me, it's much easier than you might think to make your own pizza!  You'll thank me after you try this recipe :)

Most pizzas are chock full of canned and processed ingredients, which I am not a fan of.  So, we are going to be using all natural, whole foods to make our paleo pizza!

Pizza Crust Ingredients:

- 2 cups Almond Flour (I ground all natural, whole almonds in the VitaMix)

- 1/2 tsp Garlic Powder

- 1/4 tsp Baking Soda

- 2 Organic, Cage-Free Eggs (You may use just egg whites if you prefer)

- 1/2 cup Shredded Mozzarella Cheese (You can use Almond Cheese if you're Lactose Intolerant)

Instructions:

- Preheat oven to 350 degrees.

- Mix all paleo pizza crust ingredients together to form a dough.

- Spray baking tray with non-stick cooking spray.

- Place dough on baking sheet and form into desired pizza shape (I actually did mine in a rectangle).

- Bake for about 15 minutes.

- Remove paleo pizza crust from oven (careful it's hot!).

- Add toppings.

- Bake for another 10 minutes or until all the toppings are nice and hot!

Topping Ideas:

- Organic, low sodium tomato sauce and/or crushed tomatoes

- Low-fat cheese or Almond cheese

- Pre-cooked chicken breast

- Pre-cooked ham

- Pre-cooked turkey breast

- Peppers

- Spinach

- Pineapple

- Avocado

- Mushrooms

- Onions

- Kale

My mom and I made this together over the weekend and the whole family loved it!  The guys didn't even realize it was a gluten-free pizza haha! Success :)  It is so satisfying to be able to eat your favorite foods, and actually enjoy them with zero guilt because not only is it tasty, it's healthy too!  I guarantee that you won't be feeling disgusting or bloated after this pizza pie!

Enjoy!

Eat clean. Train mean. Live lean.

Pumpkin Protein Shake

I absolutely love autumn.  Living in south Florida I don't get to experience the beauty of the changing leaves and weather.  But, I do get to enjoy all the delicious foods that are in season.  One of my favorite fall foods is the hearty pumpkin!  

Pumpkin is incredibly rich in vital antioxidants, and vitamins and provides numerous healthy benefit such as the following:

Pumpkin Nutrition Facts

• It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
• Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
• With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
• The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
• It is also rich source of minerals like copper, calcium, potassium and phosphorus.
• Pumpkin seeds are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins.  Furthermore, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.
  
  
  
  Pumpkin Protein Shake
  
  
  

  
  

At only 188 calories, this shake is packed with 24 grams of protein, 20 grams of carbohydrates, and 5 grams of fiber!  Low in fat with on 3 grams, this scrumptious shake is perfect post workout, or any time of day!

Ingredients:

- 1 scoop VPX SRO Zero Carb Whey Protein (Graham Cracker)

- 1/2 cup Unsweetened Vanilla Almond Milk

- 1/4 cup Libby's 100% Pure Pumpkin

- 50g Banana

- 2 tbsps Walden Farms Chocolate Syrup (optional)

- 1 tbsp (16 g) Chocolate PB2

- Organic Cinnamon

- Water

- Ice

Instructions:

Blend all ingredients in blender (I use my Magic Bullet) until smooth and enjoy!

Yes, it is THAT SIMPLE!!!

Seriously, this tastes so amazing I almost made myself another one.  And I could have since the macros are crazy low.

Nutrition Facts:

188 calories, 3g fat, 380g potassium, 
20g carbohydrates (5g fiber, 10g sugar) 24 g protein

 Reference: http://www.nutrition-and-you.com/pumpkin.html

Apricot-Chile Glazed Salmon

Took a trip to Publix yesterday for some groceries and saw that there was wild caught Alaskan Salmon on sale.  Score!  My fit tip - I usually plan and prepare meals in accordance to whatever is on sale to save money ;)  Anyways, it just so happens as I was flipping through my mother's current issue of Eating Well Magazine there was a fabulous looking Apricot-Chile Glazed Salmon recipe that I just had to try!

Super easy, with only 4 ingredients and takes less than 30 minutes total from prep to plate.  You really cannot go wrong with this delicious and healthy recipe. 

Apricot-Chile Glazed Salmon

Apricot-Chile Glazed Salmon

http://www.eatingwell.com/recipes/apricot_chile_glazed_salmon.html

From EatingWell:  September/October 2013

 

This healthy apricot-chile glazed salmon recipe marries fruit and chiles to make this easy grilled salmon mouthwateringly special. Use jam rather than preserves for a smoother, prettier glaze. Look for New Mexico chili powder in well-stocked supermarkets, online, or substitute your favorite red chili powder.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

1. 2 tablespoons New Mexico red chili powder

2. 1/2 teaspoon salt

3. 1 1/4-1 1/2 pounds center-cut wild salmon (see Tip), skinned

4. 3 tablespoons apricot jam

Preparation

1. Preheat grill to medium-high. (No grill? See Oven Variation, below.)

2. Combine chili powder and salt in a small bowl. Rub onto both sides of salmon.

3. Place jam in a small saucepan; heat over medium heat, stirring, until melted.

4. Oil the grill rack. Grill the salmon 4 minutes, then turn it over. Using a pastry brush, coat the top of the salmon with the jam. Close the grill; cook until the salmon easily flakes with a fork, 3 to 5 minutes more. To serve, cut into 4 portions.

Tips & Notes

1. Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.  

2. Oven Variation: Prepare through Step 3. Bake in a shallow baking pan at 350°F, about 15 minutes.

Nutrition

Per serving: 215 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 66 mg Cholesterol; 12 g Carbohydrates; 29 g Protein; 1 g Fiber; 433 mg Sodium; 613 mg Potassium 

Nutrition Bonus: Vitamin A (29% daily value), Potassium (18% dv), omega-3s

Blueberry Banana Peanut Butter Proats

Oats + Protein = Proats

I made this absolutely delicious bowl of proats prior to a high performance leg day!  I love leg days <3 It means high carbs for me to build that bikini booty!  Check out some of my favorite glute exercises on my previous blog post ;)

Blueberry Banana Peanut Butter Proats

Ingredients:

- 1 scoop VPX Sports SRO Zero Carb Whey Protein (Graham Cracker)

- 1/2 cup Old Fashion Rolled Oats

- 1/4 cup Unsweetened Vanilla Almond Milk (I used Blue Diamond)

- 1/2 tbsp CoCo Banana PB Crave Peanut Butter

- 25g frozen Banana (sliced)

- 1 handful fresh Blueberries

- Organic Cinnamon to taste

The greatest thing about this bowl of proats is how amazeballz it tastes! :)

The second best thing about this recipe is that it is incredibly quick and easy; 

it takes about 3 minutes total to make! 

Instructions:

- Pour 1/2 cup oats into a microwave safe bowl.

- Sprinkle cinnamon to taste.

- Add enough water to cover oats and give it a quick stir.

- Place bowl in microwave and heat for 1 minute.

- Carefully take bowl out of the microwave (it may be hot!).

- Add 1 scoop of VPX Sports SRO Zero Carb Protein Powder.

- Add in fresh blueberries and banana slices.

- Pour in 1/4 cup almond milk.

- Stir.

- Place bowl back in microwave and heat for 1 minute.

- Carefully take bowl out of the microwave (it may be hot!).

- Add 1/2 tbsp of CoCo Banana Peanut Butter by PB Crave.

- Give it a quick swirl.

- EAT!

Hope you enjoy this simple and scrumptious proatmeal recipe!

If you'd like to order any VPX Sports products please visit www.vpxsports.com

Be sure to use my promotional code: CANDY20 to receive 
20% off and free shipping!

Nutritional Information:

Makes 1 Serving

300 calories, 6g fat, 80mg sodium, 177mg potassium

36g carbohydrates (7g fiber, 6g sugar), 27g protein

Candy Brenn's Build Your Booty Exercises!

I absolutely love my IG #fitfam!  Seriously, you all are so awesome :)  I asked what you would like for me to blog about next and you sure did answer!  The number one request was my workout regimen, specifically, lower body exercises.

Well, let me first begin by saying no exercise regimen will be effective without proper nutrition.  Whatever your goal may be; fat loss, muscle gains, increased endurance and strength... you have to eat according to your goals!

 
You don't fuel a Ferrari with regular gas do you?  No way Jose!  If you want a premium body and mind you have to consume high quality foods and hit your macro & micro numbers.

This is something I can't stress enough so I highly suggest checking out the numerous articles posted on one of my favorite websites, Bodybuilding.com.  They are extremely informative and helpful in determining how to plan your meals in order to achieve your personal fitness goals.

So, first priority is nutrition, then comes training!

I like to switch up my workouts fairly frequently.  I get bored of doing the same exercises just like our muscles do!  It’s important to adjust your weights, repetitions, and number of sets you do.  Therefore, I have composed a list of 10 (actually it's more than 10 because I've incorporated some supersets and tri-sets) of my personal favorite lower body and abdominal exercises that you can use to help sculpt that coveted bikini booty and shredded six-pack ;)

*Note: This is the exact workout I performed on the date listed below*

8/9/2013 – Leg Day (Glutes) & Abs

*Keep core contracted throughout workout!*

Cardio: HIIT

3 minute warm-up: Incline walk

15 second sprint/45 second rest X 3

20 second sprint/40 second rest X 4

15 second sprint/45 second rest X 3

2 minute incline jog

5 minute cool-down

20 minute total

1) Smith Athletic Stance Squats
    Superset
    Smith Split Squats
2) Cable Kickbacks
3) Cable Crunches
4) Sumo Squats
    Superset
    Jump Squats
5) Leg Extensions (Drop Set)
    Superset
    Weighted Lunges
6) Calf Raises: 3 Feet Positions (Drop Set)
7) Single Leg Presses
8) Tri-set
    Stability Ball Crunches
    Stability Ball Bridges
    Stability Ball Roll Ins
9) Roman Chair Hanging Leg Raises
    Superset
    Weighted Toe Touches
10)STRETCH!!! 

Disclaimer: Always consult a physician prior to performing any workout regimen. :)

Chicken & Vegetable Frittata

Chicken & Vegetable Frittata

This is a wonderful breakfast bake that you can make in the morning or even ahead of time.  It’s so simple!  I just threw in whatever vegetables I had available, added pre-cooked chicken breast (I always have chicken breast cooked and ready to be eaten!), and poured liquid egg whites over top.  This is a delicious and nutritious LOW CALORIE, LOW CARB, LOW SUGAR, and PACKED WITH PROTEIN breakfast or even snack (in fact, I took my leftovers to work).   

Also, it’s gluten-free and Paleo friendly :) 

Ingredients:
- 1 cup Yellow Squash, sliced

- 3 ounces Asparagus Spears, diced

- 2 cups Organic Baby Spinach (I shredded with my hands)

- 75 grams Cherry Tomatoes (I cut into three sections)

- 4 ounces Organic Chicken Breast, cooked and diced

- 2 cups Liquid Egg Whites
- Mrs. Dash Original Seasoning Blend

Instructions: 
- Preheat oven to 350 F.
- Fill glass baking pan with veggies and chicken.
- Sprinkle Mrs. Dash Original Seasoning on top.
- Pour liquid egg whites over chicken and vegetables.
- Bake in the oven at 350 F for 30-40 minutes or until golden brown on top.

*Note*

You can sprinkle shredded cheese on top for the final 5 minutes if you’d like, 

but then it won’t be Paleo approved ;)

Tip:  Add whatever vegetables you have on hand!  Broccoli, zucchini, egg plant, peppers, onions, kale, etc.  Basically, whatever fits your macros and your taste buds!

Nutritional Information:

Per Serving (makes 4 large servings)

107 calories, 220mg sodium, 382g potassium

5g carbohydrates (1g fiber, 1g sugar) 20g protein

Protein Banana Bread

MmMmMmMmmm how I LOVE BANANA BREAD!  I doubled this recipe and made 2 loaves; one with basic bananas, and the other I added walnuts and raisins.  Both are made with all natural, organic, almond flour so they are gluten free and Paleo friendly.  Additionaly, my high protein banana bread packs 15g of protein per slice! WOAH!  This recipe is incredibly easy and delicious.  Simple and sweet!  Great for breakfast, as a snack, pre-workout, post-workout, with dinner or as dessert!  You really can't go wrong :)  Enjoy my friends!

Protein Banana Bread

Ingredients:
- 2 cups Organic Almond Flour
- 2 Ripe Bananas, mashed

- 2 large Free Range Organic Eggs

- 1/4 cup VPX Sports Zero Carb SRO Whey Protein Powder - Graham Cracker
- 1/4 cup Unsweetened Applesauce
- 1/2 tbsp Organic Cinnamon
- 1 tsp Vanilla Extract
- 1 tsp Baking Powder
- 1/2 tsp Baking Soda
- 1/4 tsp Salt
- Optional: Chopped nuts, raisins, berries, chocolate chips, etc!

Instructions:
- Preheat oven to 350F.  
- Spray glass bread pan with non stick cooking spray.  
- Mix all of the ingredients together in a large bowl.  
- Pour mixture into glass bread pan.  
- Bake for about 45 minutes or until loaf is golden brown and toothpick comes out clean.

Nutritional Information:

Per slice (cut into 8 THICK slices)

235 calories, 15g fat, 200mg sodium, 138g potassium

13g carbohydrates (4g fiber, 5g sugar), 15g protein.

If you'd like to purchase
VPX Sports Zero Carb SRO 100% Whey Protein Isolate
you can do so online at www.vpxsports.com 
and use the discount code CANDY20 
to receive 20% off your order!

What Are The Benefits Of Almond Flour?

Most breads, desserts and processed foods that use flour use bleached or unbleached wheat flour. While wheat flour is both nutritious and familiar, an alternative to common wheat flour is almond flour. If you are following a gluten-free diet, using almond flour in recipes calling for wheat flour allows you to enjoy baked products without consuming any gluten.

Easy Availability

Unlike some more uncommon flours, you can often find almond flour in your local grocery store but it can be quite expensive. An alternative to purchasing almond flour is to prepare it yourself using a food processor and raw almonds. Simply place almonds into the machine and grind for several seconds. Next, sift the ground almonds. Store the almond flour in the refrigerator because almond flour deteriorates more quickly than wheat flour.

 Health Benefits

Almond flour, because it is simply ground almonds, offers the same health benefits as eating whole almonds. Eating nuts regularly can help with your cholesterol.  When you have lower total cholesterol, you may reduce your risk of heart disease or stroke.

Beneficial Nutrients

Almond flour contains 160 calories in 1/4 cup. In contrast, whole-wheat flour has 102 calories in 1/4 cup. Almond flour is high in fat, with 1/4 cup containing 14g of total fat, 1g of saturated fat and no trans fat. The fat in almond flour comes mainly from monounsaturated and polyunsaturated fats. You get about 35 percent of your vitamin E requirement for the day, 20 percent of your magnesium needs and 6 percent of your daily requirement for both iron and calcium. Your body uses vitamin E for the health of your red blood cells, and magnesium for your muscle function, bone strength and energy needs. Almond flour also gives you 6g of protein and 3g of fiber per 1/4 cup, which is about 12 percent of your fiber requirements, if you aim for consuming 25g a day.

Uses

Using almond flour in place of wheat flour allows you to make healthy and nutritious gluten-free bread and other fit foods!

Read more:  

http://www.livestrong.com/article/462065-what-are-the-benefits-of-almond-flour/#ixzz2VpJ86i1g