Strawberry Cinnamon Casein Treat

I've had to increase my protein intake by quite a lot in order to build and maintain muscle for my next NPC bikini competition.  In order to do so, I have been making some very delicious casein treats before I go to bed.  This one in particular is under 150 calories, provides 17g of protein, and is beyond easy to make!

If you are not aware of casein protein, like whey, it comes from cow's milk.  Casein is unique in that it has the ability to gel and glob. During digestion, casein thickens as it contacts stomach acid.  This reduces digestion rate and allows for a slower, more continuous release of casein's amino acids (the building blocks of protein).  Although casein does not provide whey's peak anabolic response, it does provide a more sustained amino stream.  Casein can be consumed any time of the day, however, due to it's slow digestion and amino acid release, casein is commonly taken when you might be without food for a long period of time (at night, before bed).

So, now that I've provided you with a little information on casein protein, let's eat it!

Strawberry Cinnamon Casein Treat

Ingredients:

- 1/3 cup Non-Fat Plain Greek Yogurt

- 1/3 scoop Vanilla Casein Protein Powder

- 1/4 cup Strawberries (fresh, diced)

- 1/8 cup Unsweetened Vanilla Almond Milk
- 1/4 tsp Cinnamon

- 1/2 of an Organic Cinnamon Graham Cracker Sheet (crushed)

- 1 tbsp Fat Free Cool Whip

Instructions:
1) Combine the first 5 ingredients in a small bowl, cover, and place in the freezer for 20-30 minutes.
*Note*
This doesn't have to be exact.  The longer it chills, the firmer the consistency.  Most of the time I don't even put it in the freezer at all because I just want to gobble it all up! :)
2) Sprinkle crushed graham cracker and top with a spoonful of Cool Whip or all natural Truwhip.

Enjoy!

Nutritional Information:
143.7 Calories, 1.5g Fat, 110.5mg Sodium, 230.2mg Potassium, 15.8g Carbs (1.4g Fiber, 6.4g Sugar), 17g Protein.


*Fit Tip*
Add whatever nutricious and delicious health foods you like to suit your dietary desires!
Some suggestions include:
- All natural, unsalted nuts such as almonds, walnuts, or cashews.
- Organic fruit; apple, berries, banana slices, orange, mango.
- All natural cocoa, carob chips, or dark chocoalte chips.
- Any nut butter or PB2.


Why strawberries?
Strawberries provide numerous health benefits!  Strawberries are nutrient-rich and packed with antioxidants like Vitamin C; which boosts your immune system, promotes younger looking skin and eye health and reduces inflammation.  So remember the three As: Antioxidant, Anti-Aging, Anti-inflammatory.

Why cinnamon?
Many studies have found that cinnamon regulates blood sugar; making it a great choice for diabetics, hypoglycemics, or anyone seeking to stabilize their energy levels.  Also, research has shown that cinnamon may cause an increases in metabolism, thus aiding in fat loss.  In addition, cinnamon has also been shown to reduce the harmful LDL cholesterol and reduce arthritis pain.

References:
http://www.bodybuilding.com/fun/the-case-for-casein.html
http://www.livestrong.com/article/501674-benefits-of-cinnamon-to-lose-weight/
http://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/10-health-benefits-of-strawberries/

Cloud 9 Cakes

I often get asked what brand of protein powder I use in my recipes, well, here it is!

VPX SRO Zero Carb

I love using this protein powder in my recipes because it's only 80 calories per scoop, packed with 20 grams of protein and ZERO carbs!  Also, it tastes great ;)

Now, on to some simple clean cooking!

I have been trying to figure out different ways to use the ever so fabulous PB2 and so far I haven't had much success... until now!  Woo hoo!  

If at first you don't succeed... try, try, again!  

With hints of chocolate, vanilla, peanut butter, and cinnamon, these protein pancakes were SO scrumptious.  They remind me of fluffy clouds and everyone thought they looked like a cake, hence, Cloud 9 Cakes :)  I was pleasantly surprised with the texture, they came out incredibly moist.  And as far as taste goes, I'm glad I kept trying cause these cakes are heavenly!

Cloud 9 Cakes

Ingredients:
- 1 scoop SRO Zero Carb Chocolate Protein Powder
- 1/4 cup Quick Cooking Oats
- 1/4 cup Fat Free Cottage Cheese
- 1/4 cup Egg Whites
- 1/8 cup Unsweetened Applesauce
- 1/2 tablespoon PB2 Powdered Peanut Butter
- 1/2 teaspoon Cinnamon
- 1/2 teaspoon Vanilla Extract
- 1/2 packet Stevia Pure Via

Topping:
- 1/2 cup All Natural Fage Greek Yogurt
- 1/2 packet Stevia Pure Via
- 1/8 cup Cocoa Almonds

Instructions:
- Blend all of the ingredients together (I use my handy dandy Magic Bullet).
- Cook pancakes on Low heat on a pan sprayed with non-stick cooking spray.
- In the meantime, mix Greek Yogurt and Stevia together.
- Spread half of the topping in between cakes and the other half on top.
- Place Almonds on top.

Easy!

Enjoy!

Budget Friendly Foods!

Eating clean does NOT mean cleaning out your wallet! 

Below is a list of 10 healthy and budget friendly foods.

1) Oats
Oats are one of the cheapest clean eating options!  As a member of the whole-grain family, they’re loaded with nutrients. One serving of oatmeal contains 5 grams of protein and 4 grams of fiber, and only costs about 30 cents.
Buy plain, dry oats in the big canisters (I actually buy quick cooking oats) rather than the individual packets, which are way more costly. This way, you are in control of the added ingredients, sugars, and total calories. Great mix-ins include fresh fruit (such as diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or protein powder!

2) Eggs
Not only are eggs delicious but they are also easy to make, relatively inexpensive, and a great source of high quality protein and vitamins.  Raw eggs can last about three weeks in the shell, so stock up when they’re on sale. Use eggs to whip up cost-effective entrees like omelets, low-fat quiches, and egg sandwiches.  Or, hard boil the eggs for ready to eat snacks on the go! Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.

3) Fresh Fruit
Bananas, apples, and oranges are extremely affordable fruits.  Select green, relatively unripe bananas at the store so they last all week. Don’t worry about them going to waste either; if they start to turn brown and squishy, toss them into a plastic storage bag and freeze for later. Use frozen bananas in healthy fruit smoothies, or mash them up and mix into oatmeal, low-fat muffins, or pancakes.

*Tip*
An easy way to save on fruits and vegetables is to buy what's in season!  Plus, it's fresh!

4) Frozen Vegetables
Bagged frozen vegetables are one of the greatest values in the grocery store (generic versions are typically cheaper). And because mixed-vegetable blends contain several different vegetables in one bag, they are an incredibly easy and cost-effective way to incorporate a variety of healthy produce into your diet. You’d spend significantly more if you bought all those veggies individually in their fresh form and would be much more likely to have the extras go to waste.
Frozen vegetables really are just as nutritious as fresh. They’re picked at their peak and flash-frozen, locking in all their healthful nutrients. Use frozen veggies just as you would fresh — in soups, chilies, casseroles, pasta sauces, omelets, stir-fries, and side dishes. Just make sure you don’t select blends that contain sauces, salt, sugar, or other unhealthy additives.

5) Beans/Lentils
Beans and lentils are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.
Stockpile these pantry staples when they go on sale; dried beans will keep for up to a year, and canned beans last twice as long. If you choose canned beans, buy low-sodium whenever possible and be sure to rinse well before using to remove excess salt from the canning liquids.
Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads.

6) Tuna
Low in calories yet high in protein and healthy omega-3s, canned tuna can be used for sandwiches, casseroles, salads and more.  The best deal is usually with chunk light in water for around 85 cents per 6-ounce can.

7) Brown Rice
A 1-pound bag of brown rice sells for about $1.75 and yields about 10 side servings -- that's just 18 cents a serving!  Use it for stir-fries, make a rice salad or stuff peppers or zucchini with a combination of brown rice, diced tomato, chopped onion and a small amount of cheese. Once they're stuffed, bake them in the oven for 15 to 20 minutes at 375 degrees F.

8) Fat Free Greek Yogurt
An easy protein and calcium-rich snack or breakfast option is fat-free yogurt. Consider buying the large 32-ounce tubs instead of the pricier individual cartons and scoop out an individual serving into a plastic container or bowl. Keep plenty of fun add-ins such as fresh fruit, raisins, and nuts to add variety!

9) Peanut Butter
Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).
Your money will be better spent if you choose natural peanut butters without added sugars or other additives. For a thrifty, wholesome breakfast, enjoy peanut butter spread on whole-wheat toast. Or have a “grown-up PB&J” for lunch — a real comfort food — by substituting sliced fresh fruit (apples or bananas work best with the bonus of being among the cheapest fruits) for jelly on your sandwich.

10) Sweet Potato
Our list of cheap eats would not be complete without the sweet potato.  Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with cinnamon, nonfat Greek yogurt, or salsa for a little kick! One medium-sized sweet potato provides about 200 calories.

Honorable Mentions:
Lean ground meats -
Personally, I enjoy the lean ground meats as they’re relatively low in calories, often on sale, and very easy to cook.
Rotisserie chicken -
It’s ready to eat, relatively inexpensive, and tasty!
Tilapia -
It’s ridiculously easy to cook, very low in calories, provides numerous health benefits, and is, in my opinion, delicious.
Cottage cheese -
It’s tasty, filling, and with a little imagination can easily be transformed into a sweet dessert.

Tips:
*Short on money? Try shopping at your local BJ’s, Costco, Walmart and/or immediately check for the items on sale in your local grocery store.
*Eating out at restaurants will be a huge drain on your wallet. Shopping in bulk and preparing your own meals will significantly reduce your monthly spending.
*Invest in spices/seasonings such as salt, pepper, oregano, turmeric, paprika, etc. They’re simple, zero-calorie ways to add flavor to your meals.
*Invest in a cheap water bottle and fill it up prior to heading out. This can save you a lot of money in the long-run.

References:
http://www.sheknows.com/health-and-wellness/articles/852371/top-10-healthy-and-budget-friendly-foods
http://www.everydayhealth.com/diet-nutrition/meal-planning/budget-friendly-foods.aspx
http://www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars