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 :)

Cookies & Cream Proats

I'd love to share this super simple proatmeal recipe with you guys!  I make some form of oats almost every morning and this is one of my favorites :)  It takes only 3 ingredients and 3 minutes to make this delicious dish so there really is no excuse for you not to eat a healthy and hearty breakfast!

Cookies & Cream Proats

Ingredients:
- 1/3 cup Quick Oats
- 1/4 tsp Ground Cinnamon
- 2 ounces VPX Cookies & Cream Protein Rush

Instructions:
- Pour quick oats into a microwave safe bowl.
- Add ground cinnamon.
- Mix with as much water as you please to reach your desired consistency.
- Microwave for 1 minute and 30 seconds.
- Carefully remove dish from microwave (Caution: It's hot!)
- Stir in VPX Cookies & Cream Protein Rush.

If you'd like to add any additional ingredients be my guest, the sky is the limit!

If it fits your macros...

My Recommendations:
- Organic Fruit
- All Natural, Unsalted Nuts
- All Natural Nut Butter
- PB2
- Ground Flax
- Chia Seeds
- Protein Powder
- All Natural Cocoa
- Coconut Flakes

I made my Cookies & Cream Proats to compliment my 

scrambled spinach and tomato basil egg whites!

Nutritional Information:

1 serving of Cookies & Cream Proats

130 calories, 2g fat, 26mg sodium, 3mg potassium, 

20g carbohydrates (3g fiber, 1g sugar) 8g protein

Enjoy!

Cinnamon Raisin Swirl Protein Pancakes

Maybe I should change my blog to Protein Pancake Paradise! Lol!  I know I post a lot of protein pancake recipes but I just can't help that I adore pancakes :) Any who, I woke up this morning with a huge hankering for something sweet!  Alone, my usual egg whites and oatmeal just wasn't going to satisfy my sweet tooth, but together with a couple added ingredients... they can make magic!  My goal was to meet my macros; I needed to get at least 25g of protein and 20g of carbohydrates in my system for my morning meal.  This recipe packs 31g of protein and 20g of carbohydrates.  Mission accomplished!

Cinnamon Raisin Swirl Protein Pancakes

Serves 1

Ingredients:

1) 1 scoop VPX SRO Zero Carb Chocolate Whey Protein

2) 15g Organic Oat Flour (I used Arrowhead Mills)

3) 1/4 cup Egg Whites

4) 1/8 cup Applesauce

5) 1/4 tsp Ground Cinnamon

6) 1 tbsp Peanut Butter & Co. - Cinnamon Raisin Swirl

 

Instructions:

- Mix the first 5 ingredients together until it is of pancake batter consistency. (The great thing about this recipe is that you don't even need a blender, you can just mix with a spoon!)
- Coat pan with non-stick cooking spray.
- Pour 1/2 of the batter onto pan and cook on Medium-Low heat until golden brown (this should take about 2 minutes on each side).

*Tip* When the pancake begins to bubble that is a good indicator that you should flip!

- Spread 1/2 tbsp of Cinnamon Raisin Swirl peanut butter onto each pancake.

ENJOY!

This recipe makes 2 medium sized protein pancakes, nutritional information below includes all ingredients!

Nutritional Information:

258 calories, 7g fat, 198mg sodium, 296mg potassium, 20g carbohydrates (3g fiber, 6g sugar), 31g protein.

Fruit & Veggie Protein Smoothie

I made this smoothie with my mom the other day before we ventured out for a long hard day of... shopping!  Lol!  Basically, we just went through my mom's fridge and grabbed whatever fruits and veggies we could find, threw it in the VitaMix blender, and voila!  It turned out excellent; a perfect consistency and really yummy!  So, I figured I'd share it with you.  This is a great energizing smoothie to have pre or post workout due to the fact that it contains protein, quality carbohydrates, and natural sugars.

Fruit & Veggie Protein Smoothie

Serves 4

 Ingredients:

- 2 scoops of Vanilla Whey Protein Powder 

(I use VPX SRO Zero Carb)

- 2 cups of Organic Spinach

- 2 medium Carrots

- 1 medium Organic Apple, cored

- 1 small Banana

- 1/2 cup Celery

- 1/2 cup Strawberries, frozen

- 1/2 cup Blueberries, frozen

- 1/4 cup Unsweetened Almond Milk

   

Instructions: 

Blend all ingredients in a VitaMix blender until smooth.

*Note*

You will need a high performance blender in order to emulsify the carrots and apple!

 

Nutritional Information:

Per Serving

111 calories, 0g fat, 100mg sodium, 343mg potassium, 

19g carbohydrates (4g fiber, 13g sugar), 12g protein.

But wait!  Before you chug down your delicious smoothie why not read up on how healthy it is!  You know I don't like to give you a recipe without some information on the ingredients :)  Below I have listed some of the key nutritional facts about the fruits and vegetables used to make this Fruit & Veggie Protein Smoothie.

Almond Milk: Almond milk is great to add to any smoothie because of its richness and creaminess.  It is lower in calories and fat than cow’s milk yet high in vitamins and nutrients such as Vitamin E and Calcium.

Carrots: Carrots are a good source of a variety of vitamins such as A, C, and K. They promote good eye health, a strong immune system, and are rich in fiber which supports bowel regularity and help control blood sugars.

Spinach: Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.  It is packed with cancer fighting antioxidants, protects against aging, and promotes improved cardiovascular health and brain function.

Celery: Celery has been known as a staple diet food due to the fact that it is incredibly low in calories and carbohydrates.  But, did you know that celery is packed with powerful antioxidants?  Recent research has illustrated celery's anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself.

Bananas: Bananas are an excellent source of potassium, magnesium, fiber and many vitamins and minerals. They are a terrific addition to any smoothie because they’re filling, nutritious, and contain natural sugars which are a great source of energy.

Berries: Berries give sweetness to the smoothie and contain high levels of nutrients and fiber. They are also rich in antioxidants and support healthy skin.

References:

http://www.livestrong.com/nutrition-information-for-fruits-and-vegetables
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14

Enjoy!
 

Triple Chocolate Proats

It's no secret I have a super sweet tooth!  I'm pretty much a certified chocoholic :) lol!  So, this is an absolutely delicious breakfast, or perhaps a post workout meal, that I came up with to satisfy my chocolate craving I was having this morning.

I've been doing a lot of various proat recipes lately because they are so quick and easy to prepare.  I loving how nourishing and filling proats are.  They are very versatile too; you can pair oatmeal with any flavor of protein you desire and incorporate your favorite fruits, nuts, or seeds to suit your own taste.  Personally, my favorite flavors are chocolate, cinnamon, and peanut butter, so that's what's in this particular recipe <3

Triple Chocolate Proats 
w/ Banana & Graham Cracker Topping

Ingredients:

- 1/3 cup Quick Cooking Oats

- 1/8 tsp Cinnamon

- Water (depends on how wet or dry you'd like)

- 1/2 scoop Chocolate SRO Zero Carb Whey Protein

- 1/2 tsp Chocolate PB2

- 2 oz Chocolate Protein Rush Shake (liquid)

- 1/2 Banana, sliced

- 1/4 Organic Chocolate Graham Cracker, crushed

Instructions:

- Combine oats, cinnamon, and water in a bowl.

- Cook in microwave on high for 1 minute 30 seconds.

- Mix in Chocolate SRO, Chocolate PB2, and Chocolate Protein Rush Shake.

- Top with banana slices and crushed chocolate graham cracker.

Ta da! Super easy, and VERY yummy!

Serves 1

Nutritional Information:

233 calories, 3g fat, 5g cholesterol, 107mg sodium, 246mg potassium, 31g carbohydrates (5g fiber, 8g sugar), 20g protein

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!

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!

"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

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!!!

Cinnamon Chocolate Protein Pancakes with PB & Banana Topping

If you follow me on any of the social media networks (which I suggest you should) ;) You probably know by now I'm all about pursing progress.  Personally, I feel as if there is always room for improvement when it comes to almost anything in life.  I'm striving to be the best me I can possibly be, persistently trying to better myself every day.

This is relative to my cooking as well.  I'm constantly questioning; How can I make this recipe healthier? Can I substitute any ingredients to make this meal a clean eating choice? Is it possible to reduce the calorie content? What can I do to make this recipe even more delicious?  I can go on and on, but I think you get the point! Lol!

So, in seeking to make my protein pancakes even better, I came up with this wonderful recipe!  Cinnamon Chocolate Protein Pancakes with PB & Banana Topping!

Cinnamon Chocolate Protein Pancakes with PB & Banana Topping

Ingredients:
- 1 scoop Chocolate Whey Protein (VPX SRO Zero Carb)
- 1/4 cup Quick Cooking Oatmeal
- 1/4 cup Egg Whites
- 1/8 cup Fat Free Cottage Cheese
- 1/8 cup Unsweetened Applesauce
- 1/2 tsp Cinnamon
- 1/2 tsp Vanilla Extract

Topping:
- 1 tbsp Natural Peanut Butter
- 1/2 Banana (sliced)

Instructions:
1) Blend all ingredients together (I use my Magic Bullet).
2) Cook pancakes on Low heat on a pan sprayed with non-stick cooking spray.
3) Spread half tbsp Natural PB on first pancake while warm.
4) Place second pancake on top and spread remaining Natural PB on top.
5) Top with Banana slices.

Serving Size: 2 medium sized Protein Pancakes
Nutrition (includes the topping!): 370 calories, 33g protein, 9g fat, 282.5mg sodium, 36g carbs, 6g fiber

These came out great!  They were thicker and much more moist than the original recipe.  I really like the addition of cinnamon as it boosts metabolic rate and flavor.  Also, I'm very happy I was able to reduce the calories from 467 to 370!  Tastier and healthier for the win!

 Enjoy! :)

Chocolate Protein Pancakes with Peanut Butter & Banana Topping

This is my FAVORITE meal to make! And for numerous reasons; 

It's quick, easy, uses minimal ingredients, healthy, and of course, delicious!

You can always experiment with different ingredients and toppings ;)

Recently, I added spinach and vanilla extract to the pancake batter and it was amazeballz!

Ingredients: Chocolate Protein Pancakes
- 1/4 cup Quick Cooking Oats
- 1/4 cup Low Fat Cottage Cheese
- 1/2 cup Egg Whites
- 1 scoop VPX SRO Chocolate Whey Protein

Ingredients: Peanut Butter & Banana Topping
- 2 tbsp All Natural Peanut Butter
- 1 medium Organic Banana

Instructions:
- Blend all protein pancake ingredients in a blender (I use my Magic Bullet) until mixture is of pancake batter consistency (this should take less than 30 seconds).
- Spray pan with nonstick cooking spray.
- Pour half of the mixture into pan and cook on Low heat for about 2 minutes on each side.

*Tip* When air bubbles form on top that is a good indicator that you should flip your protein pancake!

This recipe produces 2 medium sized protein pancakes.

*Tip*
Spread 1 tbsp of peanut butter on each protein pancake when warm for a gooey syrup consistency.

Slice banana and layer half on one protein pancake and half on top.

*Note*
If you are watching your sugar and carbohydrate intake be advised that peanut butter and bananas are high in both.

Enjoy! :)