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!

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!

"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!

Simple Snack - Strawberry Peanut Butter Sammie

Strawberry Peanut Butter Sammie & Baby Carrots

Like me, I know a lot of you are short on time.  I often find myself saying "If only there were more hours in a day!".  Well, I wanted to share with you this SUPER simple low calorie snack idea that anyone (even kids) can make when pressed for time!

We're taking it back, old school style, with a slight twist on the staple PB&J sandwich ;)

Ingredients:

- 1/2 of an Arnold's Multi-Grain Sandwich Thin

- 1 tbsp of Jif Natural Peanut Butter

- 1/4 cup of Sliced Strawberries

- 3 oz of Baby Carrots

- 2 tbsp of Walden Farms Ranch Dressing

This heart-healthy meal contains 7 grams of protein and is under 200 calories total.  It is a great balanced meal that incorporates essential protein, good carbohydrates, fruits, and vegetables.

Ingredient Information:

Arnold’s Multi-Grain Sandwich Thins

• No high fructose corn syrup
• 0g trans fat
• 11g whole grains per serving
• Cholesterol free
• Excellent source of fiber

Jif Natural Peanut Butter

• Low sodium
• Made with five simple ingredients
• Available in Creamy or Crunchy

Strawberries

• Nutrient-rich and packed with antioxidants (like vitamin C)
• Promote eye health and aid in cancer prevention
• Help to improve skin’s elasticity and resilience
• Reduce inflammation

Carrots

• Help lower the risk of breast cancer, lung cancer and colon cancer
• Contain vitamin A which improves vision and skin tone
• Beta-carotene helps the body to fight against free radicals

Walden Farms Salad Dressings

• Zero Calorie
• Zero Carb
• Zero Sugar
• Fat Free
• Gluten Free

Enjoy!

Pumpkin Protein Bars

I stayed home from work today because I was feeling under the weather :(  If you know me personally, you know I'm not the type of gal that can just sit around and do nothing all day.  So, when I was at Publix picking up my prescription, I saw cans of pumpkin and I knew immediately that I had to make Jamie Eason's Pumpkin Protein Bars.  I have made these once before and they were absolutely delicious!

Pumpkin Protein Bars are perfect anytime of year, but they are especially wonderful during this lovely autumn season.  Get the taste of fall when you bite into one of these bad boys.  But there's no need to feel guilty, cause these babies are made with simple and healthy ingredients that produce cake like consistency treats! Enjoy one with a nice cold glass of almond milk as a sweet snack or delicious dessert :)

Ingredients:

• ½ C Splenda Brown Sugar Blend
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops VPX SRO Vanilla Whey Protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories,.7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3g fat, 8 g carbs, 4 g protein

Enjoy!

Turkey Muffins

In preparation for upcoming photoshoots and fashion shows, I decided to alter my eating and become more strict with my meals.  Therefor, I decided to make fitness model (and my personal role model) Jamie Eason's Turkey Meatloaf Muffins (click for her recipe) which I found on one of my favorite websites, Bodybuilding.com.

This is a picture from my first time making her exact recipe!

*Tip*

I like my food caliente, but if you are not into fiery foods (or can't stomach spice).

I recommend cutting down on the chipotle pepper because they are pretty spicy!

Turkey Muffins make the perfect grab and go snack!

When I went to go make my turkey muffins for the week last night, I realized I did not have all of the same ingredients, but, I made it work!  So this is my recipe below.

Ingredients:

• 2 lbs lean ground turkey
• 1/2 cup egg whites
• 1/2 cup oats
• 1 tsp Mrs. Dash Original
• 1 tsp Mrs. Dash Garlic & Herb
• 1 tsp Mrs. Dash Extra Spicy
• 2 tsp yellow mustard
• 2 tsp black pepper
• 2 tsp garlic 
• 2 celery stalks (chopped)

  

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 50 minutes.

Makes 12 muffins.

Serving Size:

Women: 2 muffins

Men: 4 muffins

Enjoy! :)

Spaghetti Squash

I'm always looking for different low-carb foods, cause let's face it, who wants to eat the same thing over and over again.  I sure don't!  So, my mom suggested spaghetti squash as an alternative to pasta.  The squash can be baked, boiled or microwaved. Once it's cooked, you can pull a fork lengthwise across the flesh and it will fall into strands that resemble spaghetti.  Pretty awesome!

Nutrition wise, a 1 cup serving of cooked spaghetti squash has 42 calories and 10 g of carbohydrates.  It is very low in fat and is a great source of dietary fiber.  Spaghetti squash also contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene.

When it comes to taste, spaghetti squash can be quite bland. To spice up my squash, I lathered both halves with extra virgin olive oil and chopped garlic.  I tend to use garlic a lot when I'm cooking and not just because of the amazing aroma and fabulous flavor!  It’s the best overall plant for stimulating the immune system, the best anti-clotting herb, one of the best anti-fungals, and potentially useful for preventing heart disease and cancer.

“People have known garlic was important and has health benefits for centuries,” said Dr. David W. Kraus, associate professor of environmental science and biology at the University of Alabama. “Even the Greeks would feed garlic to their athletes before they competed in the Olympic games.”

So... why not eat like a Greek Olympian? :)

Instructions:
- Preheat oven to 425 degrees.
- Cut spaghetti squash in half lengthwise and scoop out the insides.
*Tip* The seeds can be saved and roasted just like pumpkin seeds!
- Spread 1 tablespoon of extra virgin olive oil on halves.
- Spread 1 tablespoon of chopped garlic on halves.
- Place squash on baking sheet and bake for 45-60 minutes (mine took about 45).
- When squash is done (tender) run a fork through the flesh lengthwise.

And there you go!  You can save 180 calories and 33 g of carbohydrates by eating a cup of spaghetti squash instead of a cup of pasta ;)

Enjoy!

Grilled chopped chicken, spaghetti squash and mixed vegetables, for the win!

 

References:

http://www.livestrong.com/article/81490-spaghetti-squash-nutrition-information/
http://well.blogs.nytimes.com/2007/10/15/unlocking-the-benefits-of-garlic/
http://www.motherearthnews.com/ask-our-experts/health-benefits-of-garlic-zb0z11zphe.aspx

Warm Carrot Cake Oatmeal

This recipe is absolutely perfect for fall!

I was so excited to try it out and was blown away by how scrumptious it was!  Inspired by a recipe posted on sarahfit.com which used quinoa, I decided to try quick cooking oatmeal instead.   It's wonderful because it incorporates fruits and veggies for a delicious balanced breakfast.  I made it as a hearty snack to satisfy my sweet tooth.  Using basic ingredients, it is super simple to prepare, taking only about 10 minutes total!  Wow!

Warm Carrot Cake Oatmeal  

(Serves 2)

Ingredients:
- 1 cup Cooked Oatmeal 
  (Cook according to directions, you only need 1 cup COOKED, should be about 1/2 cup uncooked)
- 2/3 cup Unsweetened Almond Milk (I used Vanilla Almond Breeze)
- 2 tablespoons Raisins
- 1/2 cup of Shredded Carrots (I shredded mini carrots in my VitaMix)
- 1/2 tablespoon of Stevia
- 1/2 tablespoon of Cinnamon (I probably used more like 1 tablespoon because I love cinnamon)
- 1 wedge Laughing Cow Smooth Sensations Cream Cheese Spread Classic Cream 1/3 Less Fat
- 1/4 cup walnuts or slivered almonds (optional topping)

Instructions:
- Prepare oatmeal according to directions.  
  (I used quick cooking oatmeal which took about 2 minutes in the microwave).
- In a small pot, combine almond milk, raisins and shredded carrots.

- Heat for about 5 minutes or until the raisins are plump.

- Add in the cooked oatmeal, Laughing Cow wedge, cinnamon and Stevia.

- Stir until the Laughing Cow Cream Cheese is dissolved.

- This recipe yeilds 2 servings, but, I broke it down into 3 servings to share with my parents!

- Top with your favorite chopped nut (I used walnuts of course).

Be prepared for euphoria in your mouth :)

 

 Enjoy!