Berry Pudding/Yogurt Dessert
Ingredients:
2 cups fat free milk
1 box sugar&fat free cheesecake pudding
1 cup Fage yogurt
1 scoop vanilla protein powder
1 tsp vanilla(or coconut) extract
1/2 cup strawberry
1/2 cup blackberrys
20 (approx) Reduced Fat nilla wafers
*I added a bit of granola for topping but you could also add some cool whip.
Beat milk and pudding together in a bowl. Add 1 cup greek yogurt and protein powder. Mix on low.
Layer dish with vanilla wafers on the bottom for a crust and alternate fruit and pudding until layered!
I add granola and strawberrys for topping to make it look pretty, but you could also add Cool Whip on the top.
In other layered dishes, I add a layer of strawberry Jelly (which means I basically just beat 2 cups of strawberries until liquid), so you could play around with that as well!
Refrigerate and enjoy!
A little nutrition information: Blackberries and Strawberries both are low sugar fruits!! So it truly is guilt free! 
Protein Chocolate Bars
Adapted from Healthyindulgences.net
Mock Protein/Atkins Bars
Makes four bars
Ingredients:
1/4 cup natural peanut butter (any nut butter would work)
2 tablespoons organic unsalted butter OR coconut oil
2 teaspoons honey
2 tablespoons heavy cream OR coconut milk
1/4 teaspoon pure vanilla extract
1/8 to 1/4 teaspoon pure stevia extract (I used NuNaturals)
pinch of sea salt
1/2 cup whey protein powder (check for additives and carb content)
Preparation:
Preheat oven to 350 degrees.
Add nut butter, honey, and butter to a microwave safe dish. Microwave on high for one minute. Remove and immediately whisk in vanilla extract and heavy cream or coconut milk. Stir in sweetener and pinch of salt. Taste and adjust if necessary. Stir in protein powder until mixture clumps together. Don’t worry if it separates and some of the liquid weeps out of the dough. Press mixture as flat as you can into a greased loaf pan. I like to place a piece of wax paper over the dough and press it flat with a smaller loaf pan. Bake for 8 minutes or until lightly browned around the edges. Let sit for 10 minutes in the pan. The dough will absorb all of the liquid that has bubbled up. Slice with a sharp knife and store in baggies. Does not need to be refrigerated.
~5g net carbs and 29g protein per bar
Naked protein bars. Consume with gulps of water between bites.
Take your protein bars to the next level. Melt some 85% cacao content chocolate and sweeten it with stevia, to taste. Paint it across the bottoms of the protein bars with the small end of a spoon. Place chocolate side down on a chilled pan lined with wax paper. Make a recipe of the caramel sauce and spread it over the tops of the protein bars. Press sliced almonds into the caramel sauce. Paint chocolate over the tops and sides. Chill to firm up the chocolate. Place in a baggy for transport in your gym bag.
From drab to fab! I present to you mock Atkins bars, covered in dark chocolate and filled with caramel bars with a nice crunch from slivered almonds:
No preservatives or soy in that delicious bite.
DELICIOUS banana stuffed french toast!
INGREDIENTS
PREPARATION
Heat griddle over medium-high heat. Combine cornflake crumbs and almonds in a bowl. Combine egg whites, vanilla extract and cinnamon in another bowl. Dip 1 slice bread in egg batter, then coat on both sides with cornflake crust; repeat with remaining bread slices. Spread mashed banana on 1 side of 2 pieces of crusted bread; top with remaining 2 bread slices to make 2 sandwiches. Cook sandwiches on griddle until golden brown, 2 minutes per side. Cut in half and serve with fresh berries, if desired.
(via imgTumble)It’s small changes like this that will make a HUGE difference..
(Source: healthbliss, via shreddedgoals)
(via imgTumble)
(Source: melanie-is-healthy)
Protein Cinnamon Rolls
Ingredients Cinnamon Roll: Frosting: Combine ingredients for cinnamon roll. Create an 8″ by 2″ rectangle with raised sides out of tin foil on a baking sheet and spray it with nonstick cooking spray. Pour cinnamon roll mix into the rectangle and bake at 350* for 10 minutes. Combine frosting ingredients. When cinnamon roll is done, transfer it onto a plate and discard the foil. Spread the frosting on the cinnamon roll, roll up and serve. Top with crushed walnuts, slivered almonds, cacao nibs, or berries, if desired. Nutritional Profile
gluten free diet
Today, you can’t go to the supermarket without seeing dozens of products that read “Gluten Free”. Truth is, 10 years ago no one even knew what gluten was. This new diet craze is becoming more and more popular for those who are desperate to lose weight. A lot of people are swearing that gluten, which is found in wheat, barley, rye, pasta and your high carbohydrate foods, is what is making people fat. But is it true? For the most part, no. However, there are some people who have Gluten problems.
The Bad:
- Gluten causes inflammation which triggers your insulin and makes you 1. bloated and 2. ultimately gain weight.
- It has been linked to psychiatric problems, anemia and increase in heart disease and cancer.
Why the diet does not work:
81% who go on the gluten diet gain weight!!
1. Calories-
In many cases the gluten free had more calories than regular wheat products.
2. Lower in fiber-
Fiber is dieters best friend. It fills you up and keeps you from eating later.
Almost every Gluten free product has less fiber than regular.
3. Carbs:
when you think about carbs you have to think the Good vs Refined.
Your good carbs are your: fruit, veggies, beans.
Where your refined are your: white flower, white rice, etc.
On the flip side—-
Some people have gluten intolerance or sensitivity and try to avoid or decrease gluten in their diet. 99% of these people don’t even know they have it. The only way to tell if you are intolerant to gluten is to go completely GLUTEN FREE for about 2 weeks, then incorporate gluten products back in your diet. If you feel bloated, have headaches, or feelings of depression, you more than likely have a gluten problem!
