Protein Pudding

Protein pudding is quite possibly the easiest healthy treat you can make.  All it takes is mixing together all natural non-fat Greek yogurt and some protein powder and BOOM!

You got yourself a basic protein pudding :)

So why Greek yogurt?  Well, according to a recent article I read on Bodybuilding.com a study published by the International Journal of Obesity showed that low-fat, high-protein dairy products can accelerate abdominal fat burning.  Researchers noted both higher fat loss from the trunk region and higher lean muscle mass retention in the group that ate yogurt!

In addition, Greek yogurt has double the protein of most regular yogurts.  A typical 6-ounce serving contains 15-20 grams of protein which is comparative to 2-3 ounces of lean meat!  Also, it is a great source of calcium, which we all know helps build strong teeth and bones.  Furthermore, the probiotics found in Greek yogurt help regulate digestion and keep the bacteria in your gut healthy.

Personally, I think it is the perfect pudding base due to it's smooth and creamy consistency.  I always purchase plain Greek yogurt because the flavored varieties contain high amounts of sodium and sugar which is just not necessary when you can add your own all natural ingredients and toppings!

Here's what I made for my mid-morning snack!

Fruit & Nut Protein Pudding

Ingredients:

- 1/2 cup All Natural Non-Fat Greek Yogurt (I used Fage)

- 1/2 scoop Protein Powder (I used VPX Sports SRO Zero Carb - Chocolate)

- 1 tbsp (10g) Fruit & Nut Trail Mix (I used Kirkland Signature)

- 1/4 tsp Ground Cinnamon

- Splash of Unsweetened Vanilla Almond Milk (I used Blue Diamond)

Instructions:

- Mix all ingredients together in a bowl and place in the refrigerator until you're ready to enjoy!

The great thing about Protein Pudding is that there is literally an endless list of ingredient options you can choose from.  Here are some of my suggestions:
- All natural nut butters
- All natural, unsalted nuts
- All natural, unsalted seeds (Chia, Flax, Hemp, Poppy, Pumpkin, Sunflower)
- Dark chocolate
- Fresh organic fruit
- PB2
- Unsweetened coconut flakes

Nutritional Information:
Serves 1
155 calories, 3g fat, 73mg sodium, 65mg potassium,
9g carbohydrates (1g fiber, 8g sugar) 23g PROTEIN


Someone pass me a bowl of protein pudding... please :)

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/