WIAW #9: New Protein Bars & Easy Side Dish

I’m linking up with Jenn again for What I Ate Wednesday and posting my eats from yesterday!

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My day consisted of mostly the same old same old but with a couple newbies that I had to pass along.

Breakfast

Sweet breakfast scramble.

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Snack

Apple and peanut butter, duh!

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Lunch

You may have seen this on Instagram the other night, but I posted this to show how easy it can be to make a delicious side dish.  I melted coconut oil in a pan, then added a veggie mix from Trader Joe’s (already chopped!) and their 21 Seasoning Salute, which you have to try!  It was super easy and really tasty.  I paired it with roasted chicken and repeated that meal for lunch yesterday.  My mom gave me the idea to put a whole chicken in the crock-pot for 6hrs on low on Sunday, then we would have roasted chicken for almost the entire week.  It’s been really nice to not have to worry about cooking meat every night!

20131209181514686 (1)Snack:

A new recipe for Pumpkin-Coconut Protein Bars that I found here.  I think I may have found my new favorite recipe and bonus for them being grain-free!  Sorry, I neglected to take pictures but I think you get the idea. 🙂 I made a couple of small changes to the original recipe:

Ingredients:

  • 1 cup pumpkin
  • 6 egg whites
  • 2 tsp vanilla
  • 2 scoops vanilla protein powder
  • 4 tbsp coconut flour
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1-2 tsp stevia
  • 1/4-1/2 cup chocolate chips

Directions:

Mix dry ingredients together.  Mix wet ingredients together then whisk into dry ingredients.  Pour into a greased baking dish and bake at 350 degrees for 20-30 minutes.

Dinner:

Nothing special to report….fish and veggies. Sorry, I was really bad at taking pictures yesterday!

Have a great day!

WIAW #8: New Recipes & Thanksgiving Tips

This week, I broke away from the usual eggs, protein bar and salad combos that tend to fill up my days.  I found a couple new recipes and decided to give them a try, so let’s get to it with this week’s What I Ate Wednesday (really, Tuesday).  Also, keep in mind, I do not list every single thing I eat, there is always a handful or two of trail mix, some Dove chocolate mixed in there.


Thanks again for hosting, Jenn!
Breakfast

I tried this Sweet Breakfast Scramble recipe out this weekend that I found over at Carrots ‘n Cake and really liked it, so I decided to repeat this week.  I followed the recipe, but I only used 1/2 a banana and added 1/2 cup of pumpkin.  It was nice to change it up for once!

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Ingredients:

  • 1 egg
  • 2 egg whites
  • 1/2 cup pumpkin
  • 1/2 mashed banana
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • topped with peanut butter and honey

Snack

While I was out running errands this weekend I spotted this protein pumpkin muffin mix at Home Goods and couldn’t pass it up.  Not too shabby for a packaged mix!

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Lunch

I found this recipe for Pumpkin Turkey Chili over at GiGi Eats Celebrities and had to give it a try, especially when they said you couldn’t taste the pumpkin.  I didn’t tell Matt what the “secret ingredient” was and he had NO idea. Winning.  It was so good I had to repeat it for lunch.

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Snack

Apple and peanut butter.  No pictures.  Enough said. 🙂

Dinner

I got home late so just decided to whip up an egg scramble complete with egg whites, spinach, low sodium ham and goat cheese.  One of my favs!  It doesn’t look like much in the picture, but that’s because I forgot to snap one until I was almost finished.  #bloggerprobs.  I also snacked on half of another protein muffin and I can’t forget my Dove chocolate!

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Since tomorrow is Turkey Day, I thought I would leave you all with a few tips to keep it a little on the healthy side. I will preface this by saying that I am a big believer in having everything in moderation, and holidays are no exception.  I try to eat healthy 80-90% of the time, so there is no reason I can’t live a little on days like this….or even on a random Thursday for that matter. 😉  I am definitely not going to tell you to go to Grandma’s house and only fill your plate with turkey and green beans.  If you have the willpower to do that though, more power to you!  For me, the key is portion control.

1. Workout Thanksgiving morning.  Trust me, you will feel much better about indulging if you already got in a daily sweat session.

2. Portion control. Portion control. Portion control.  Don’t skip the potatoes and pie if that’s what you’re into, but it’s all about the portions.  Fill up most of your plate with protein, veggies and greens and then take small amounts of “the good stuff”.  This way, you can have your cake (or pie!) and eat it too. 😉

3. Bring something you “can” eat. My mom and I are all about this.  Bring a dish that you know will provide a healthy alternative.  That way, you know there will be at least ONE dish that you can count on being semi-healthy.  You might be surprised how much everyone appreciates that too!

4.  Take a walk.  After your big meal and after getting a little couch potato/football-watching time in, bundle up and take a walk.  Invite your family members to come along; it would be a good chance to get outside, breath in some fresh air, and catch up with grandma.

5. ENJOY the day!  Holidays are about spending time with family and friends, it shouldn’t be about stressing over what you ate (or didn’t eat).  Sit back, relax and take it all in.  You worked hard for it!

Happy Thanksgiving!!!

Pumpkin Protein Bars

Happy Monday!

Matt and I spent the weekend in Columbia, MO for Mizzou’s Homecoming.  I always love going back to visit our alma mater and this time was no exception!  We spent Friday night visiting some of our favorite restaurants and bars and then Saturday was game day.  It was a tough loss against South Carolina but the highlight for me was dancing with the alumni Golden Girls.  Every year, the alumni dancers have the opportunity to come back and perform during pre-game.  It is so much fun to catch up with our coach and old teammates and even those who were there before and after me.  It’s an unspeakable bond we all have.  GG’s 4 Life. 😉

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When we got home there was a long list of things to do around the house, including a little meal prep for me.  I’ve started prepping most of our weekly meals on Sunday.  It makes the week go much more smoothly for me.  One of the snacks on today’s list was a new spin on my homemade protein bars.  You are going to be really surprised when I tell you the new ingredient….PUMPKIN!  Shocker.

Pumpkin Protein Bars

 

Ingredients:

  • 1 1/2 cup oats
  • 1/2 cup pumpkin
  • 1/2 cup semi-sweet chocolate chips
  • 7 scoops vanilla whey protein powder**
  • 3 tbsp peanut butter
  • 3 tbsp honey
  • 1/2-1 tsp cinnamon or pumpkin pie spice

Directions:

Mix all ingredients together and add water until you get a good consistency.  Spread evenly in a 9×11 pan and bake for 8-10 min at 350.  Baking times may vary, depending on your oven.

**Feel free to adjust the amount of protein powder you use.  I take the nutritional content of mine and divide it by 10, because that’s how many bars I usually cut.

 

I made a couple other new snacks during my meal prep today too, so I’ll be sure to share those recipes soon!

Have a great week!

WIAW #3: Pumpkin-palooza

Today’s What I Ate Wednesday post surrounds one thing and one thing only.  Pumpkin, my friends. Delicious, glorious, pumpkin.  Like everyone else, I’ve been incorporating pumpkin into my meals since the first day the temperature dropped below 70 degrees.

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 Thanks again to Jenn for hosting! 🙂

Obviously I didn’t eat/drink all of these meals in one day, more like one week, but it sure is tempting….

Pumpkin Spice Latte

You can’t say the words fall and pumpkin without a #psl, let’s be real.  I think it’s hilarious that the phenomenon that is the #psl has caused millions of  people to post pictures of their coffee cups like it’s their first born child.  Can’t say they are alone.  Whoops.

Tip: Make it “skinny-er” by asking for non-fat milk, no whip and only 2 pumps of the syrup in a tall.  If your coffee shop has almond milk- bonus!  I always try to cut the calories where I can and I don’t even notice the difference with a little less syrup.

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Pumpkin Protein Smoothie

This is one of my favorite smoothies to make in the morning.  It’s quick, easy and is a nice change from the usual fruit smoothie.

Pumpkin Protein Shake

Skinny Pumpkin Cookies

This is one of the most genius recipes I’ve ever seen.  Three ingredients, no milk, oil or eggs, and you won’t add an inch to your waistline by just smelling them.  When I say these are easy to make, that’s an understatement.  You can also substitute any other flavor of cake mix like my personal favorite, Devil’s Food, for a non-pumpkin-like cookie.

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Skinny Pumpkin Cookies

Ingredients:

  • 1 can pumpkin
  • 1 box cake mix (I used spice cake mix)
  • 1 cup (or more) chocolate chips

Directions:

Mix together, place on cookie sheet and bake at 350 for 10-12 minutes.  Cooking times will vary depending on your oven but I will say they are better when a little under cooked. 🙂

Pumpkin Spice K-cups

I found these K-cups at Target, for when I don’t have time to get my beloved latte.  Add a little stevia and almond milk or sugar free caramel creamer…it’s not the real thing, but it’ll do (and with a lot less calories, I’m sure). 🙂

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Pumpkin Protein Pancakes

One of my favorite breakfasts (when I have time on the weekends) is protein pancakes.  What’s better than protein pancakes? PUMPKIN protein pancakes.  Duh.  I found this recipe over at The Healthy Maven and immediately pinned it to try at a later date.  I like to top them with a little peanut butter or sugar-free syrup. I’ve now made these twice and I’m sure they will make their way into my meals many more times before fall is over!

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That’ll do it for today!

Question:

What’s your favorite pumpkin recipe??