Healthy Recipes: 4 Ingredient Raw Peanut Butter Cookies

Peanut butter and chocolate...need I say more?  This is a great snack, dessert, recovery food, what have you!  

This is probably one of the simplest, most addictive cookie recipe (especially for pb fans!).  The ingredients are easy to find, all natural, and wholesome.  All you need is a food processor, the ingredients, and that's it(:

The ingredients are...

• 1/4 cup of oat flour (you can make your own by putting rolled oats into a food processor or buy it at most grocery stores)
• or 1/3 cup of rolled oats (this is an estimate)
• 1 tablespoon of chocolate chips
• 1 tablespoon of honey
• 1/4 cup of your pb of choice (I used a toffee protein flavor)

Take all of the ingredients, except the chocolate chips, and put them in the processor.  Blend until smooth.  Then, scoop out the mixture into a bowl, and add the chips.  Roll the cookies into balls, and enjoy!  Each cookie was about a tablespoon big.  This would be a great healthy snack for kids (they would love to help you roll cookies into balls, too), bring to the office Christmas party, or just have around the house. My roommates and friends gave me the stamp of approval, too! 

 For these amounts, it yielded about 7 cookies at about 100 calories, 5 grams of protein,  10 grams of carbs, and 4 grams of sugar.  Not bad for a dessert, if you ask me! 

Product Review: B-Up Protein Bars!

Recently, I was sent a sample of an up-and-coming protein bar brand, B-UP! I am so pumped to share my review with you all. 
With 20 grams of protein, 180 calories or less, high fiber, low sugar, and natural ingredients, this is the perfect snack to keep you on track for a healthy lifestyle.  So far, they have 3 great flavors that not only satisfy your sweet tooth, but they help keep you full until your next full meal!  I loved each of the flavors, even baked.  Each bar was chewy and soft, which was the thing that made them memorable to me.  They had a great texture and a marshmallow type of taste to each.  I would definitely recommend these for a snack or post-workout recovery food!

Their flavors:

• Sugar Cookie: This flavor was sweet and made me think of sugar cookie dough, with a hint of marshmallow.  This one was awesome baked!
• Chocolate Mint: I would have to say this flavor was my favorite.  It was like an Andes mint or Thin Mint girl scout cookie.  I didn't get a chance to have this flavor baked, but I really liked it room temperature!  It had one layer of chocolate with a layer of mint, as well as chocolate chunks.  YUM.
• Cinnamon Roll: This one was absolutely delicious baked too!  It made me think of a cross between a cinnamon roll (obviously) and a snicker doodle cookie. 

 
With healthy ingredients and high protein, I would definitely say this protein bar brand is a great choice!  You won't feel derailed from your healthy lifestyle while being able to snack on something sweet.  I hope you enjoy them as much as I did!

You can purchase these bars on their website, which I will provide below, or at GNC!

http://www.bupbar.com/

Healthy Recipes: Whole Wheat Pancakes

Last Sunday, my dad and I decided to make pancakes.  Although many people consider pancakes consider an unhealthy way to start the day, I disagree.  If you want to make that your splurge and add some crazy stuff to your cakes, by all means, go for it.  But, if you're sneaky like me, there are ways to have you cake and eat it, too (without making it your "cheat meal").  Get it?  Have your cake? Pancakes? Okay, I'm done.

Perfect morning combination. 

So, in this post, I will give you a recipe that makes quick and easy pancakes, while also some tips to order pancakes out if you are at a restaurant.  

When making pancakes at home or ordering at a restaurant, try to opt for a whole wheat blend.  It will keep you fuller longer. Other types of pancakes that are healthier options are oat or buckwheat.  They are slow digesting, complex carbs as well.  Some restaurants may not offer this option, and that's okay.  Not every meal is going to be perfect.
Also order any toppings on the side.  That way, you can control how much syrup, butter, what have you, goes on that pancake.  Some restaurants go crazy with toppings, like whipped cream or chocolate chips, which really doesn't seem necessary to me when you have butter and syrup to top your pancake.  I used to only eat the pancake with chocolate chips plain, back in the day.  The syrup and butter was overkill.

When it comes to syrup alternatives, I wouldn't suggest sugar free syrup, to be honest.  It is full of chemicals.  Natural maple syrup is the way to go, if you are going that route.  In addition, butter isn't always a "no-no".  Just add the syrup in spoonfuls instead of pouring it on. Butter can be a healthy fat if you only add one tablespoon maximum.  I don't like butter on my pancake, but for some, this is a must. The trick to butter and syrup is moderation.

Personally, I like adding yogurt to my pancake.  See if this is an option.  Try Greek yogurt, if it is available.  Sometimes, restaurants offer it on the "a la carte" menu with berries and granola.  This is a great way to top your pancake and skip out of syrup/butter.  Just practice moderation with that granola!

Whether you are ordering whole wheat or regular, try to stick with one pancake.  When you think about it, pancakes are pretty filling by themselves.  I don't feel the need to eat a short stack anymore when I take my time and enjoy the large pancake in front of me.  Add a side of fruit to your meal for antioxidants and fiber, a glass of milk for protein and calcium, or eggs for added protein.

My dad and I decided to go with a whole wheat pancake mix (Aunt Jemima brand). The mix required  one egg, oil, and milk.  I used two egg whites in place of the egg, oil, and nonfat milk.  My dad took 1/3 cup of batter, about, for each pancake (except mine).  He is the perfect pancake maker.  He just sprays the pan lightly, puts the batter on, flips when the bubbles form.  That's it!

We also threw some blueberries in mine, which is my favorite. I topped my pancake with honey flavored Noosa yogurt and more berries.  My dad made me an extra large pancake (he was making two per person, and I asked for just one...so he decided to just combine the two I guess).  I ate the whole thing anyway, and it was DELICIOUS.  This breakfast was easy, healthy, quick, and big.  I was full the entire morning and felt fueled enough to shoot some baskets with him after we ate.

Most important meal of the day done right.  Enjoy!

Product Review: New Vega One Formula!

Over the summer, I got the opportunity to review some samples from the vegan protein powder brand Vega.  They came out with a new "all-in-one" protein powder that has so many great health benefits called Vega One.  This is a great supplement for those who are cutting out dairy or gluten, like those with lactose intolerance, celiac, or vegans.  Sometimes, when you have those restrictions, you have a hard time getting the nutrition you need.  This powder is a great way to fill in those gaps.  What I like about it is that I feel really great using it because of the all natural, clean ingredients.  For 160 calories per serving, you get 20 grams of protein, 6 servings of greens, 50 % of your daily recommendations of vitamins and minerals, 1.5 grams of Omega-3 fatty acids (SO good for you), antioxidants (the equivalent of 3.3 cups of blueberries), 1 billion probiotics (the equivalent of one cup of yogurt), and 25% of your daily recommendation of fiber.  I have never had a protein powder that covered so many bases, so I was really pumped for this sample.

This company asked me to review their new product before it hits shelves, and I was so excited. They mailed me a box of their french vanilla flavor.  God knows I'm a sucker for anything vanilla.  

Green smoothie without having to ravage my fridge for spinach(:

My little brother asked "Can I be in your blog?" Who could deny that face?

I used it as a nice recovery snack.  I blended it with ice, water, half of a cup of frozen strawberries, and half of a cup of frozen peaches.  It was sweet, but not overly so.   I loved that they not only improved their flavor, but it blended well.  I didn't eat after my workout until about an hour afterwards, and, by that time, my energy began to waiver.  As soon as a I drank the protein shake, I felt immensely better.  It was fruity and refreshing.  The french vanilla flavor complimented it so well!  For those who want a creamier taste (and can tolerate lactose) add some milk.  Those who cannot drink milk, I think soy or almond milk would be a great base instead of water!  I look forward to adding some frozen banana to this powder the next time I use it.  Frozen banana always makes my smoothies creamier and sweeter.

I definitely think that this new powder is worth trying!  Look out for Vega One when it comes out in January!  Here is a link for it:   http://bit.ly/newvega1

Healthy Ideas for Thanksgiving Leftover Turkey

Hi all!

So, I was thinking about making a Thanksgiving post about how to not blow your diet on this holiday...but that's honestly the stupidest fleeting thought I've had in awhile.  Thanksgiving is the day of indulgence, period.  We work hard to enjoy these special holidays.

That being said, I wanted to share with you guys a few healthy ideas for your leftover turkey!  I think that this is a great way to use what you have and still eat clean after Thanksgiving.  Aim for the white meat.

• Turkey Wrap/Sandwich: Try these combinations!

• turkey, cheddar, apple (toasted?) and cinnamon raison whole grain bread, or regular whole wheat/grain bread
• turkey, goat cheese, and pear
• turkey, cucumber, avocado

•  Turkey as your protein base for a salad!
• Turkey soup
• Turkey in an omelet 
• (egg white omelet or 2 egg whites with an egg if you want a lighter version!)
• Turkey in a quesadilla 
• Quick Snack: cheese, turkey, and lettuce wrap

What healthy ways do you use your leftovers?  What's your favorite Thanksgiving dish? Comment below!

Fitness: Winter Motivation General Fitness and Running

One of the hardest parts about living in a 4 season area is the dilemma of keeping up with your running schedule during the coldest season of the year, Winter.  I have had to battle the Winter cold the last few days as the temperatures have dropped to 0 (in combination with the wind chill).  I don't want to give up my running, but sometimes you have to give a little when the weather won't cooperate with you.  I hope that this will just make me more motivated once spring rolls around!

In the meantime, I want to keep my fitness up, and I thought long and hard about how I can do this.  I want to keep running a part of my life, especially since Winter break is coming up, and I will have more time in my schedule to run.  I think some of the running will be replaced with cross-training, though.  Luckily, the month of December I will be visiting the suburbs, where I will have access to a car that can transport me to the gym during my break.  I was thinking of ways to increase my motivation during the cold weather season, and I felt it would be helpful to share with you all!  Here are some tips for both general fitness and then some for running! 

Staying Motivated during Winter:

• Get yourself a gym membership as an early Christmas gift! Don't wait until after January 1st for your New Years resolution.  With the Holidays approaching, now is a great time to keep your fitness in check so you can enjoy the holidays instead of feeling guilty for indulgences.  Indulging is apart of the experience, so even it out by sweating it out!
• Endorphins will help you mentally!  The winter-time will lower your Vitamin D levels since you aren't exposed to the sun, so you may feel a bit moodier at this time.  Release some stress by increasing your endorphin levels through exercise.
• Attend exercise classes.  Looking forward to Zumba or Spin is a great way to keep yourself wanting to go to the gym.  Having a favorite instructor can also help; it almost makes you accountable if you know they look forward to seeing you, too!
• Grab a buddy!  This way, you and your friend will make sure you don't skip out on Yoga or Thursday or Spin on Saturday morning.  You'll motivate each other and bond!
• Incorporate some strength workout with your cardio!  If you do not have time to devote hours to the gym, making sure you get a little of both is important!  Then, you burn fat and can build muscle.  Increasing your strength while working on your endurance is a great way to prepare yourself for when athletic season comes along again.
• Eat healthy!  When you feel well through nutrition, you'll feel well enough to work out! Plus, the better your nutrition, the less chance you'll come down with the flu or a cold and will have to take time off.

Winter Running Motivation:

• Hot beverages are a weird and simple motivator.  During my run yesterday, all I could think about was hot chocolate.  It actually worked!  It was the first thing I made when I got home!
• Spend a pretty penny on some running clothes.  Winter running gear is worth the splurge.  I keep it hanging for specifically runs, and wash them every 2-3 runs.  That way, I get the most out of my money and don't have to have 1 million pairs of everything.  If you spend the money, you'll want to make use of it.
• Sign up for a 5K or 10K!  Things like the Turkey Trot give you a goal that isn't too lofty during the wintertime.   
• This can also offset some of that holiday pie on Thanksgiving, since Thanksgiving morning is when the Turkey Trot is held(;
• Don't forget to layer, also.  Here are some winter running essentials that help me.
• gloves (that have the smartphone touch screen sensor, so I can change songs on my IPod)
• Hat
• scarf, face wrap
• long sleeve shirt
• long sleeve sweatshirt
• winter running jacket
• running tights
• running socks (thick and for cold weather specifically) 
• I want to get a ski mask, too.  The wind is getting to be too much.
• If you're running outdoors, the pure cold has been motivation enough to keep moving.  
• Use that treadmill when it is too cold!  Put your gym membership to use.
• Allow more cross training!  Spin is a great example.  It uses a similar type of endurance and gives you a great workout, especially if you only have a 30-45 min session to spare.  
• Try interval work.  Gives you the best workout in a short amount of time!  You want heart-rate manipulation to get the most effective workout in small increments of time.
• Swap out speed work for distance work when running outside.  As much as I love distance running, I do not want to spend hours on end in the freezing cold working on my distance endurance.   I created a winter goal for myself instead: increasing my speed.
• I do interval workouts outside.  I run normal pace for 3 minutes, then I increase my pace for 1 minute.  This makes my run go by pretty quickly, also.  
• If you are looking to keep your distance in check, save the distance running for the treadmill.

What keeps you motivated during the cold weather?  Comment if you have any tips to share!

Fitness: How I Grew to Love Exercise/What It Means to Me

Hi everyone!

Finals is approaching, and I have been crazy busy.  I'm sorry for the lack of posting; I promise I'll have lots to share with you after this week passes!  For now, I wanted to talk about how my mentality about exercise transformed into a way I began to treat my body with the love it deserves.  My body is something I am proud of, not because of appearance, but because of what it does for me.  It takes me to class, allows me to run, play sports, travel, the list goes on.  Exercsing is my way of showing my body appreciation.

I feel like a lot of people use exercise as punishment, as dramatic as that sounds.  They use it as a tool to lose weight and burn calories.  If they ate out a lot the past weekend, drank too much, or pigged out on Christmas cookies, they feel they need to counterbalance their indulgences with exercise. I used to have this mentality, and it made fitness a chore.  When I began to use it as my "me-time" and for stress release, I changed as a person and I became healthy and fit as an added bonus for the hard work I put forth when working with my body.

I started running to lose weight in high school.  I did not eat well, and I gained a few unwanted pounds because I was not active either.  I wanted to be healthy, and that is why I began to exercise.  I gave it up as soon as I hit my goal weight.  Fortunately, this set off my healthier eating habits, and I maintained my weight as a result.  When I approached exercise with the mentality of using it for stress release, everything changed.  I now use it as a stress reliever and to be the most healthy being I can be.  On-and-off, I have made myself exercise to perform (i.e. the marathon), but that was due to a personal goal.  Trying to pressure myself to perform even transformed fitness into a chore.  I began to lose my love for it during my training, at times.  Don't get me wrong; I would never trade my marathon experience for the world.  I stressed myself out a little too much to accomplish my goals, though.  I am now in a place where I am purely running, spinning, walking, using the elliptical, dancing, or using weights by choice.  I am rediscovering what exercise means to me, and I am happy with the balance that I found. 

This post is not me bashing the goal of exercise for weight loss; I want to make this clear.  Exercise is important to maintain a healthy weight and benefit your heart and mind.  Using exercise to shed pounds is an important goal, but it shouldn't be purely that.  This is my personal opinion; every feels differently about what exercise should mean.  When relying on exercise to lose weight, it does put an unwanted pressure on the individual, at times.  I hope that if you are out there and choosing your goals, that you remember to take pride the most in your efforts to be healthy.  Remember to appreciate your body and give yourself time to get in shape.  Feed it with healthy food to fuel your workouts, and remember to appreciate what your body is doing for you.  Allow yourself to go at your own pace, and think about exercise as your "me-time", too.  It is a time to relax and clear your mind.  I hope you grow to love it, but, if you do not, that is okay!  Try new things, be adventurous, and be kind to yourself.  If you want to indulge on your mother's special Christmas cookies, enjoy birthday cake at a party, have a drink with dinner, do it!  If you truly want something, never deny yourself those cravings.  If you restrict yourself too much, your health journey will become a miserable experience.  Just regulate your indulgences while still making your health a priority.

You work hard, and you deserve to fall in love with yourself because you are making strides in taking care of your body.  Take care of yourself, and stay well(: