Healthy Lifestyle Update- Power on with Protein Balls

I'm happy to share with you that I went to the Wharton Clinic over the weekend and was down 3lbs and 2 inches since last month! This is a total loss of 72 lbs since I started my journey/blog!

It's definitively progress.... but slower than I would like. My goal is to lose about  1.5lbs a week... so I ran through the past month to see what some of the issues that may have slowed my progress down a bit:

• Stress (makes you hold on to fat for some reason)
• Less sweat inducing exercise this month. For various reasons, I missed about half of my 1 hour zumba/aerobics classes this month.
• Eating close to 1700 calories, rather than the 1600 calorie range I like to stick to
• Eating more simple carbs and less protein than I would like

Thanks to myfitnesspal.com,, I was able to analyze that the quality of my food choices, on a nutrient, clean eating scale value, was not where I wanted to be. The amazing BR I met with at the clinic suggested ensuring that I meet my protein goals at every meal and snack to help me achieve my weight loss goals and suggested making these Protein Balls for quick energy snacking after working out.

Here's the breakdown she suggested:

• 10-15g protein for breakfast
• minimum of 20g of protein with lunch and dinner
• always have protein with every snack

So, I went on a search for a good recipe for these illusive protein balls and found this really easy to make recipe.

The recipe suggests that it makes 20-24 balls, but I ended making 28 smaller balls, at about 70 calories and 4g of protein per ball.


Protein Energy Balls 
(adapted from http://www.thehealthymaven.com/2015/08/no-bake-oatmeal-protein-energy-balls.html)

Ingredients

• 1 1/2 cups rolled oats
• 1/2 cup vanilla whey protein powder (about 2 scoops)
• 1/2 tsp cinnamon
• 1 T chia seeds
• 1/2 cup smooth natural peanut butter (or any nut butter)*
• 3 T natural honey
• 1 tsp vanilla extract
• 1/3 cup raisins, chocolate chips, craisins or preferred add-in
• 2-4 T liquid (almond milk, milk, water etc...)

Instructions

Add oats, protein powder, cinnamon and chia seeds to a large bowl.

Add in peanut butter, honey and vanilla extract. Stir to combine.

Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.

Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won't hold shape.

Roll into balls using hands.

Place in a container to set in the fridge for at least 30 minutes.

Store in fridge until ready to eat.

Bright and Sunny California Quinoa Salad

Let me share with you a delicious recipe for an awesome and nutritiously dense way to get your protein. With 11g of protein and 8g of fibre per serving, you know it's going to be satisfying... and it's so good for you.

Quinoa is a great grain alternative. The protein in quinoa is complete, meaning that it contains all the essential protein building blocks that our bodies need. The addition of edemame and almonds just adds even more protein, but what I think makes this salad so delicious is the lime zest, it makes it bright and sunny.... just like California!

My source calls it a 'copy cat' recipe to the Whole Foods version of this salad, so here's the recipe.

California Quinoa Salad

(adapted from http://damndelicious.net/2014/06/07/whole-foods-california-quinoa-salad/)

Ingredients

• 1 cup quinoa
• 1/4 cup balsamic vinegar
• Zest of 2 limes
• 1 mango, peeled and diced
• 1 red bell pepper, diced
• 1/2 cup shelled edamame
• 1/3 cup chopped red onion
• 1/4 cup unsweetened coconut flakes
• 1/4 cup sliced almonds
• 1/4 cup raisins
• 2 tablespoons chopped fresh cilantro leaves

Instructions

In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.

In a small bowl, whisk together balsamic vinegar and lime zest; set aside.

In a large bowl, combine quinoa, mango, bell pepper, edamame, red onion, coconut flakes, almonds, raisins and cilantro. Pour the balsamic vinegar mixture on top of the salad and gently toss to combine.

Serve immediately.

Hello 2016, I'm back and ready for battle with my bottles

That's right, after a long pause in my healthy living journey, I am back and ready for battle.  I have updated the look of my blog, some pictures and captions 'Healthy Living Warrior' to reflect the way I feel right now!

It is a Journey, it is a daily Battle, and you have to be a committed 'Warrior' to succeed day after day. So I have committed to myself that 2016 is the year where I return to traveling along my healthy living journey. Key to success is planning and dedication, so I started with some fantastic ideas I took from Pinterest for Meal Prep Sunday.

Here's the final result....

So quite a bit of planning went into this undertaking. I purchased 12x1 Litre Mason Jars from my local Canadian Tire and I made a list of some of ideas I had for my Salad Jars.

Jar Salad Pointers:

Start with dressing, then hard vegetables that can soak in dressing for a few days, then softer veggies, then protein, nuts, then lettuce on top.

Jar Salad Ideas:

Asian salad dressing, edemame, peppers, chicken, shredded carrots, peanuts, romaine lettuce

Greek salad dressing, little tomatoes, peppers, quinoa, olives, cucumbers, feta, chicken, romaine lettuce

Italian dressing, broccoli, carrots, peppers, diced ham, romaine lettuce, hard boiled eggs

Raspberry vinaigrette, grapes, chicken, cranberries, apples, pecans, spinach 

Balsamic dressing, apple, celery, radish, walnut, lettuce

Fig balsamic dressing, blackberries, strawberries or blueberries, celery, cucumber, feta, almonds, spinach

Italian dressing, grape tomatoes, basil, baby bocconcini, romaine lettuce

Here was step one, getting all the ingredients needed. Nutrition, protein, colour and taste.

Now that everything was chopped, I did some assembly line work and packed the jars, but little labels on them so that my family could select the jars to bring to work and school this week. They should last about 4 days in the fridge... we shall see!

Dr. Oz Whey Protein Powder Muffins

I wanted to get a lot more protein in my morning muffins... so I did some web searching and found this recipe.
I am a big fan of Dr. Oz, so I decided to try these... they taste a lot like their Whey Protein ingredient, so you need to like the taste to enjoy them. To 'mask' the taste for my daughter and even more protein for both of us, we just added some peanut butter and warmed them up in the morning and they were delicious served that way.

Super Protein Muffins from Doctor Oz

Ingredients
3/4 cups old-fashioned rolled oats
3/4 cup whole-wheat flour
1 1/2 tbsp ground flaxseed
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 scoops vanilla protein powder
2 eggs
1/2 cup unsweetened apple sauce
2 tsp vanilla extract
2 tsp lemon extract
1/2 tsp Stevia
1/2 cup low-fat plain yogurt

Directions
Preheat the oven to 400°F. Grease 12-cup muffin tin.

In a medium bowl, mix together the oats, flour, flax seeds, baking powder, baking soda and salt. Set aside.

In another bowl, blend together the rest of the ingredients. Quickly incorporate the dry and wet mixtures and distribute into the prepared muffin tin.

Bake for 15 minutes until a toothpick inserted into the middle of a muffin comes out clean.(mine burned a little bit, so watch the time)

Muffins are about 200 calories and contain 15 grams of protein. Pretty good, I'd say!

Whey Protein Powder- Pump your Muscles Up!

So, I mentioned previously that I was feeling hungry... that coupled with the fact that I have shared with you that you should have some protein after your workouts has led me to sharing you with my new product find. Kaizen Natural Whey Protein.

Having no idea where and what to buy and asked my protein shake buddy Sarah what to do. She mentioned that the best kind of Whey Protein comes from New Zealand, and that a serving should have at least 22 grams of protein. So I set out on the internet and found the most delightful service. www.well.ca. Finally, a Canadian on-line store with natural, health and beauty products.

This product has not artificial flavours, sweeteners or colours. What I do is I put a scoop (1/4 cup) of protein powder, about 1 cup of milk and some frozen berries and buzz it all up in my Magic Bullet and I have a very nutritious, protein-filled snack/meal. Try it for your next after workout snack!

And check it out on line: http://well.ca/products/kaizen-naturals-100-new-zealand_33740.html

                                                  
.... and it comes in the World's first compostable protein bottle. So nice for my planet !