PB and J Protein Shake

PB & J Protein Shake

Beverly UMP Protein Pancakes

Beverly UMP Protein Pancakes

A special thanks to Amy Steins for this wonderful Beverly International UMP recipe! These are so yummy for breakfast or just about any time of the day.

Prep Time: 2 minutes, Cook Time: 2 minutes, Servings: 1

2-3 egg whites
1 scoop Beverly International UMP vanilla
1 pkt splenda
cinnamon to taste
1/2 cup oats (whole)

Using a non-stick skillet, spray with non-stick cooking spray and turn on medium to low heat. Mix all ingredients together in a small bowl and pour contents into pan in the shape of 1-2 pancakes. Optional, top with sugar-free syrup and Enjoy!

Calories: 260, Fat: 1.5g, Carbs: 26g, Sugars: 2g, Protein: 20g, Fiber: 4g

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Chocolate Banana Oatmeal

Chocolate Banana Oatmeal
Prep Time: 2 minutes, Cook Time; 5 minutes, Servings: 2

• 2 3/4 cup sugar-free reduced-fat chocolate milk
• 1 1/3 cup old-fashioned rolled oats
• 1/4 teaspoon cinnamon
• 1 small banana sliced

1. In a small pot, bring chocolate milk to a boil over medium heat.
2. Add oats and stir and cook on low for 5 minutes.
3. Add in cinnamon and top with sliced bananas.  Serve immediately.

Calories: 230, Fat: 1.5g, Sugars: 5g, Fiber: 5g, Protein: 9g, Carbs: 35g

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Brooke’s Cinnamon French Toast

Brooke’s Cinnamon French Toast

Servings: 1, Cook Time: 5-7 minutes

3 slices light whole wheat bread (I like the 35 calorie high fiber bread)
3 egg whites
1 teaspoon cinnamon, divided
1/4 teaspoon vanilla extract
2 no-calorie sweetner packets
1/2 cup sliced strawberries- optional
1/2 cup sugar-free syrup- optional

1.  Combine egg whites with vanilla extract, sweetner,  and half of the cinnamon in a separate bowl.  Use the egg mixture as an egg wash and dip your bread into it, covering on both sides
2.  Cook bread over medium heat in a pan sprayed with nonstick spray, flipping after a few minutes.  Once both sides are brown, place on a plate and sprinkle with the remaining cinnamon.
Optional: Top with strawberries and sugar-free syrup!

Calories: 184 (with syrup and strawberries), Fat: 1g, Carbs: 27g, Fiber 10g, Protein: 18g

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Pumpkin Waffles

Pumpkin Waffles

Prep Time: 15 minutes, Cook Time: 5 minutes, Servings: 6

1 cup almond flour

1 Tsp baking powder

1/2 Tsp baking soda

1/4 Tsp salt

1 Tsp cinnamon

1/2 Tsp ground ginger

1/8 Tsp ground nutmeg

2 Tsp canola oil

1/4 cup canned pumpkin

1 cup skim milk

1 large egg

2 Tbsp Splenda

1 cup sugar-free maple syrup

1.  Preheat waffle iron according to manufacturer’s directions.  spray with nonstick cooking spray.

2.  Combine almond flour, baking powder, soda, salt, cinnamon, ginger, and nutmeg in a large bowl.  Set aside.

3.  Combine oil, pumpkin, and milk in a small bowl and set aside.

4.  Whisk egg and Splenda until blended.  Add milk and pumpkin mixture, whisking until blended.  Add to dry ingredients, stirring just until moistened.

5.  Pour batter into a hot waffle iron and bake approximately 5 minutes.  Serve with sugar-free syrup.

Calories: 140, Protein: 5g, Fat: 1.5 g, Carbohydrates: 30 g, Fiber 3g, Sugar 3g

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Pumpkin Pecan Oatmeal

Pumpkin Pecan Oatmeal

Servings: 1, Cook Time: 7 minutes

1/2 cup old fashioned oats
3 1/2 Tablespoons canned pure pumpkin
1 Tablespoon sugar-free maple syrup
1/4 Teaspoon cinnamon
2 no-calorie sweetener packets or Splenda
1/4 cup pecans
Pinch of salt

Bring 1 cup of water to a boil in a small pot, use less water for thicker and more for thinner oatmeal).
Add oats and reduce heat to medium, stirring occasionally, cook for 5-6 minutes.
Add pumpkin, maple syrup, sweetener, and salt to oatmeal and stir.
Top with pecans and enjoy.

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Maple-Walnut Oatmeal

Maple-Walnut Oatmeal- Break out the slow cooker for this delicious recipe.  Cook overnight and wake up to a healthy breakfast.

Prep Time: 5 minutes, Cook Time: 5 hours, Servings: 4

2 cups skim milk

1 cup dry oats

½ cup chopped apples

3 tablespoons sugar free maple syrup

½ teaspoon salt

2 cups water

½ cup of chopped walnuts, toasted

1 Tsp cinnamon

• Combine the milk, oats, apples, syrup, cinnamon, salt, and water in a 2 ½ – to – 4-quart slow cooker. Cover and cook on low for 5 hours or overnight (or cook on high for 2 to 3 hours).
• Toast the walnuts in a large nonstick skillet over medium heat, stirring often, for 3 to 4 minutes or until lightly browned and fragrant. Tip onto a plate and let cool.
• Divide the oatmeal among 4 bowls and sprinkle with the walnuts.

Note: To cook on stove top, combine the ingredients in a medium pot. Bring to a simmer and cook, stirring occasionally, for 5 minutes or until the oats are tender. Sprinkle with the walnuts.

Calories: 250, Protein: 10g, Carbohydrates: 29g, Fat: 8g, Fiber: 4g

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Peanut Butter-Stuffed French Toast

Peanut Butter – Stuffed French Toast

Prep Time: 5 minutes, Cook Time: 25 minutes, Servings: 4

 

¼ cup sugar-free maple syrup

2 cups sliced strawberries

½ cup creamy natural unsalted peanut butter

8 slices light whole low carbohydrate wheat bread

2 egg whites mixed with 1 egg

2 tablespoons skim milk

1 teaspoon vanilla extract

1 Tsp cinnamon

1. Preheat the oven to 350 degrees. Coat a baking sheet with butter-flavored cooking spray.

2. Place the syrup in a medium glass bowl and microwave on high for 30 seconds or until simmering. Add the strawberries and set aside.

3. Spread 2 tablespoons of the peanut butter on each of 4 bread slices and cover with the remaining 4 slices, making sandwiches.

4. Beat the eggs, milk, cinnamon, and vanilla extract in a 13” by 9” baking dish. Soak the sandwiches in the egg mixture, turning once. Place on the prepared baking sheet.

5. Bake for 25 minutes or until browned, turning once. Top with the reserved strawberry mixture.

 

Calories: 320, Protein: 17g, Carbohydrates: 26g, Fat: 21g, Fiber: 13g

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Granola Parfait

 

Granola Parfait

1 banana sliced

1/2 cup raspberries

1/2 cup blueberries

1 container (5.3 ounces) fat-free, low-sugar yogurt

11/2 cups all natural granola

 

Layer the banana, blueberries, raspberries, yogurt, and granola in 2 tall glasses.  Serve immediately.

 

Calories: 420, Protein: 14g, Carbohydrates: 61, Fat: 12g, Fiber: 14g

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Nutrition Tips for Six-Pack Abs

 

You have to eat right to get those ripped abs you want for bikini season this summer, and believe me it can be hard sticking to a healthy, nutritious lifestyle, especially when there are temptations all around.  Here are a few pointers to help you get your nutrition habits back on track.

Eat to live, don’t live to eat
Eat smaller portions every 3-4 hours
Drink at least 10 full glasses of water every day (this is so important!)
If you mess up, do better the next meal, don’t blow the entire day!
Keep your body energized, never go for long periods of time without food
Always eat a healthy breakfast
Start eating a small serving of protein with every meal
Listen to your body and stop eating when you are full
Have either the after dinner drink or dessert, not both
Reduce stress factors to eliminate stress eating

Check back next week for Brooke’s list of power foods, foods you can and should be eating every day!

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