Double Chocolate Peanut Butter Protein Power Balls

So I'll be honest these were supposed to start out as brownies and while I was making the batter I kept thinking there is no way this will work as a brownie so instead power balls they became!

Recipe is quite easy! The balls are quite rich so 2 or 3 balls is definitely almost like a chocolatgasm haha :) The recipe makes about 30 balls depending on the size.

Power Balls:
2 Scoops Chocolate Protein Powder
1/2 C unsweetened Coco Powder
1 Container of Vanilla Non fat greek yogurt
1 Egg
1/4 C unsweetened almond milk
6 packets Stevia
1/2 C Oat Flour (just grind Oat meal in a blender or food processor)

Heat Oven to 375. Mix all Ingredients together and form into little balls, place on baking sheet and bake for 15 min, until balls are firm. Remove from oven and let cool, in the mean time melt 1 TB peanut butter and then drizzle on balls. Let cool a little more and then eat till your content!

Each Ball Contains: 

22 Calories

2 G Protein

2 G Carb 

1 G Fat 

Eating Clean doesn't have to be hard! Just get creative and have fun! Enjoy!!!

My Ice Cream Weakness

So I don't know about you but I am addicted to Ice cream, specifically frozen yogurt and If i could I would probably have it everyday so man was I glad when I found an Ice cream recipe that was not only delicious, easy to make, and filled with protein! Perfect to fill your body before bed time so your body doesn't go into starvation mode while you sleep.

So here is the recipe for my new favorite ice cream! I have even created two versions, more to come when I get more flavors of protein powder haha

Each of these recipes makes 2 servings

Chocolate Casein Ice Cream:
1 Container Non fat greek yogurt
1 Scoop Chocolate Cake Batter Casein Protein Powder
1/2 C unsweetened Almond Milk
* I then top mine with walden farms calorie free chocolate syrup and pb granola

Cheesecake Strawberry Whey Ice Cream:
1Container Non fat greek yogurt (can use vanilla or a berry)
1 Scoop White Chocolate Protein Powder
1/2 C unsweetened Almond Milk
Sprinkle of cinnamon
Sprinkle of Vanilla
* I then top mine with a couple freshly chopped strawberries and a handful of berry granola for some extra crunch

Mix all ingrediants together and pop in the freezer for about 30 minutes take out and enjoy!!!

Now for the macronutrients (without extra toppings):
145 Calories
1.2 G Fat
14.5 G Carbs
19.2 G Protein

Chest and Abs

I have been getting a lot of more questions regarding my actual workout and lifting routines and what I do so I figured I would post some on here. By no means am I an expert (well actually I kind of will be as I am getting my doctoral in Physical Therapy soon) but still I do what I feel works well with my body.

I tend to do separate days for different body groups because your body needs to rest to recover and build itself back up. I tend to have back, chest, arm, and leg day, and then also incorporate abs in two of those days.

These workouts have proven to show the most gains for my body but everyone's body and metabolism is different so keep that in mind! Typically my routines consist of anywhere from 8-12 exercises subsets 8-12 reps and 3-4 sets. Also make sure you are lifting heavy and using proper form, thats what the mirrors are there for, don't be afraid to ask a trainer to if your concerned you are doing the form wrong! Bad form can just get you injured and that is definitely no fun!

So here is a typical workout for chest and abs that I do hope you enjoy:

Chest:
1. Bench Dumbbell Chest Press (make sure to bring the dumbbells straight across the nipple line and stabilize yourself by pushing into the ground with your feet)
2. Bench Dumbbell Chest Flys (make sure to keep your arms as straight as possible and not drop your arms below horizontal)
3. Machine Flys
4. Machine Chest Press
5. Incline Dumbbell Chest Press
6. Decline Dumbbell
7. Bench Single Arm Chest Press (keep palms of hands facing in and elbows at side as you lower each dumbbell individually)
8. Bench straight arm overhead pull overs (using a single dumbbell laying on bench keep arms straight and lower over head then pull back up straight)

Abs:
1. Leg raises (on floor or on bench)
2. V sit in and outs on bench
3. Butterfly sit ups (sit feet in butterfly position touch toes in front and swing arms over head and touch floor while doing sit up)
4. Russian twists with medicine ball
5. Standing Oblique crunches with weighted plate in opposite side
6. Reverse crunches
7. 1 min planks
8. 30 second side planks

Typically I pick 1 chest and one ab exercise and do one set of each until 4 sets are complete then move onto another two exercise. Make sure to take little rests in between the two exercises. And if you can do more that 12 sets of an exercise your weight is too little! Lift heavy and watch that body change!

If you have any questions feel free to ask!

Protein Apple Dip

Snacks are usually where we get in trouble with our eating, we start each day with a healthy breakfast, can usually manage to pack a healthy lunch and even eat a healthy dinner with the family when we get home. It is the snacking that always seems to get our upper hand on us, I like to incorporate a good source of protein in each snack I make along with good carbs but lets be real sometimes that is really hard!

Well I have come across a new easy peasy snack thats easy to make and packed with protein! Its my Protein apple dip! 

Yes most of us always go to Peanut butter and don't get me wrong I am obsessed with peanut butter but I usually always have the problem of eating it spoonful by spoonful and 450 calories later well you know the story haha, so here is my new go to and its almost just as tasty as real peanut butter (lets be real nothing compares to the real thing!)

Protein Apple Dip:

1 Scoop white chocolate protein powder

1 T Chocolate PB2

Water (till consistency you desire) 

Mix all 3 ingredients, refrigerate for about 5-10 minutes and boom you have a delicious dip that goes great with apples, bananas, strawberries, rice cakes really anything your heart desires! 

Macronutrients:

143 Calories

1.8 G Fat

6.5 G Carbs 

26.5 G Protein 

Have a blessed day and always give it your all in all that you do! 

Cake and Ice Cream and my favorite Protein!!!

So my weakness has forever always been Ice cream I am obsessed with the stuff yet always hated how bad it was for you, and of course who doesn't like cake??? Basically I just love sweets! But who says eating clean and healthy has to deprive you of that?

I for one refuse to give up my chocolate! So for tonight I made this lovely concoction and man of man was I in heaven!!!

Um yes literally just fell in love with myself for creating this dessert so here is the recipe for all you chocolate addicts and clean eaters! 

Chocolate Protein Mug Cake:

1 T Chocolate Protein powder

2 T Unsweetened Coco

2 T Nonfat greek yogurt

1 T unsweetened apple sauce

1 egg white

1/8 t baking soda

1 packet stevia

1/4 t vanilla 

Mix ingredients in mug and microwave for 1:30- 2:30 min watch it though and microwave in 30 min increments! 

I topped mine with Artic Zero Peanut Butter Ice cream and Walden Farms no calorie chocolate sauce!!! 

I went to town on this and even licked the plate clean, but I have no shame in that :)

Now for the calorie content:

177 Calories

21 G carbs

26 G Protein

2 G Fat

Hello yummy enjoy! I know I did and will be experimenting more and more with these! 

Treadmill Shredmill

So I am by no means an expert but I constantly have friends asking me what exercises to do so I figured I would share one of my favorite Cardio routines!

Honestly you could probably do this on an elliptical as well but Ill be honest I hate ellipticals and am on them maybe 4 times a year NO JOKE!

But here is the routine I did tonight and man was I covered in sweat by the end of it, even got my heart rate up to 166 during it!

5 min warm up I ran at a 6.0
Then 5 rounds of 1 min 30 second sprints at 8.5 and 30 seconds off
Then 5 rounds of 30 second sprints at 9.5 30 seconds off
Then 5 rounds of 30 second sprints at 10.0 30 seconds off
Finally cool down with a 5 min incline walk (15% incline at 4.0)

Woo down! And it doesn't feel like your on the treadmill for forever cause you are constantly just keeping track of single time frames :)

Enjoy my friends and be sure to lift weights and lift heavy to gain that muscle and lean out (I paired todays treadmill workout with triceps and biceps and I am sure to feel it tomorrow!)

Have a wonderful night!

The Famous Egg White Oats

So whether you like to our not eating breakfast is one of the most important things you can do for your health. Not only does it help you to get started on the right foot everyday but it jump starts your metabolism and takes your body out of a fasting state, so EAT EAT EAT your breakfast!

I'm not gonna lie the first time I ever heard about mixing egg whites and oats I thought "ummm gross those two things should not be mixed... I will eat them separately instead," well guess what I finally caved in and tried it! And let me tell you yummy yummy yummy in my tummy! Honestly the first thing I thought when I put a spoonful of it in my mouth was wow this tastes like french toast :)

So now for the recipe:

Egg White Oats:
1/3 C oats
2/3 C water
how ever many egg whites you want (at first i started with 4) then changed it to 2/3 C liquid egg whites
Cinnamon, Stevia, Vanilla (all to taste)
And whatever else you like to add- I have tried bananas, strawberries and blueberries all delicious!

Combine oats and water microwave for 1:30 min, while in microwave whisk egg whites. Then combine oats and egg whites and mix together, microwave for an additional 1:30- 2 min. Combine remaining ingredients and boom your done! Its a quick east filly and nutritious breakfast to keep you going till your next meal :)

Macronutrients for 2/3 Cup egg whites and 2/3 C strawberries:

211 Calories

1.1 G Fat

18.1 G Carbs

18.4 G Protein

Macronutrients for 2/3 C egg whites and 1/2 banana:

232 Calories

1 G Fat

21.8 G Carbs

18.3 G Protein

Quinoa Stuffed Acorn Squash with Agave Lime Glazed Salmon

So since my parents decided I was actually a good healthy cook they have requested that I make dinner for them once a week! And well I love to cook now so of course I said yes! (Plus I get to help them be healthy :)

On the menu for tonight was quinoa stuffed Acorn Squash (I had actually never had acorn squash before but have decided to start trying a new veggie a week).

The recipe can definitely serve 4 people :)

Quinoa Stuffed Acorn Squash
1 acorn squash
1 C cooked quinoa (you can buy precooked from fresh and easy)
1/2 T olive oil
1/2 C  chopped onion
1/2 an apple chopped
1 T craisins
1 T walnuts
1 egg white
1 t cinnamon
1 Packet stevia

Preheat the oven to 350, cut acorn squash into slices and clean out centers. Place Squash on baking sheet. Cook quinoa as directed. Add olive oil to pan and begin saute onions until brown (about 10 min) Then add chopped apple and saute for an additional 4-5 min. Once quinoa is done combine with onion, apple, craisins, walnuts, egg white and cinnamon.
Pack quinoa stuffing into acorn squash holes its okay if it piles on top (chances are you will have left over quinoa). Sprinkle a little more cinamon on the outside of the squash and then sprinkle 1 packet stevia as well. Cook for about 40 min or until top is brown and squash is soft! And enjoy!

Needless to say we devoured the squash it was so delicious (I even impressed myself).

Now for the Agave Lime Salmon! 

16 oz salmon filet (4 pieces)

1/2 T olive oil

I T agave nectar (can substitute honey)

1 T lime juice

dash of cinnamon

1.5 t garlic 

2 T finely chopped onion 

Set oven to 350 (look at that works perfectly with the squash!) Combine olive oil, agave nectar, lime juice, and cinnamon. Place Salmon in individual foil sheets and pour glaze over them. Then sprinkle garlic and onion on top. Close foil to create a backing pouch and cook for about 25 minutes or until flakey. 

The salmon had a sweet and savory taste that paired perfectly with squash :) Enjoy!!! 

For those of us who like to know their macronutrients and how calorie dense my meals here you go: 

For 1/4 serving of salmon and quinoa acorn: 

311.1 calories

20.4 g Fats (mainly healthy from the salmon)

30.5 g Carbs

25.7 g Protein

Hope you enjoy, and remember to take everyday by itself and be thankful for the moment :) 

My First Post!

Hey there!

So I am a little behind on the new years resolution of starting a fitness and food blog like I am sure a lot of people did, but hey better late than never!

I have always been super into working out playing sports but it definitely was not till recently when I really got into cleaning up my diet and focusing on my nutrition and what all I was putting into my body. Needless to say it is amazing the change I have felt since beginning to nourish my body with everything good for you!

Don't get me wrong I still love nachos and margaritas and of course Ice cream but putting those few and far between is definitely becoming more of the norm and clean eats are taking over! (Who new clean desserts could be so delicious?!?!)

Fitness Food and Fun is basically my blog dedicated to motivating myself to stay on a healthy tract and help motivate others out there as well!

So here is to positive changes for the rest of 2013 and many many years to come!

Gods Blessings!

-Daniella