Showing posts from June, 2011

Carrot Cake!

“Oh Baby!” Carrot Cake Protein Bars
compliments of the amazing Jamie Eason...

Non-fat cooking spray
(1) cup oat flour
(2) tsp cinnamon
(1/2) tsp baking soda
(1/4) tsp salt
(1/8) tsp ground nutmeg
(1/8) tsp allspice (optional – more like spice cake)
(3) egg whites
(3/4) cup Splenda
(1/2) cup fat free Ricotta cheese
(2) 4 oz. jars or packs of baby carrots (instead of shredded carrots)
(2) scoops vanilla whey protein
(1) cup quick cooking oats (optional for added carbs and energy)

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick cooking spray. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined. Pour batter into the pyrex dish and spread evenly. Bake 28 - 30 minutes or until a toothpick comes…

Electrolyte-Enhanced Beverage Debate

If you are a sports drink fan and trying to cut back but still consuming electrolyte-enhanced beverages; while limiting the amount of sugar intake may be a good start, you may be overlooking the amount of salt in your liquid intake. As referenced below, an electrolyte is a derivative of salt that is needed to promote hydration, especially after exercise. The debate about electrolytes is not whether or not they are good for you, but how much of a good thing is too much?

The Science
Electrolyte solutions are normally formed when a salt is placed into a solvent such as water and the individual components dissociate due to the thermodynamic interactions between solvent and solute molecules, in a process called solvation. For example, when table salt, NaCl, is placed in water, the salt (a solid) dissolves into its component ions, according to the dissociation reaction.

In oral rehydration therapy, electrolyte drinks containing sodium and potassium salts replenish the body's …

Do you eat like a Mongol Soldier or peasant warrior?

A great way to get a lot of high-quality protein quickly is with a shake with protein powder added. This product has an interesting history. The first type of protein powder was powdered milk, which has its roots in the Mongol people and their powerful leader, Genghis Khan. The Mongols would evaporate milk by allowing it to dry in the sun and would reportedly take the chalk-like substance with them on their long journeys of conquest. In Genghis Khan and the Making of the Modern World, author Jack Weatherford suggests that a low-carb, high-protein diet with an emphasis on milk protein was one of the reasons for Khan’s success in battle:

“The Chinese noted with surprise and disgust the ability of the Mongol warriors to survive on little food and water for long periods; according to one, the entire army could camp without a single puff of smoke since they needed no fires to cook. Compared to the Jurched soldiers, the Mongols were much healthier and stronger. The Mongols consumed a steady…

Pre-workout Meal

Depending on your fitness goal and your workout routine, your pre-workout meal shouldn't be too large so you feel sick during your workout. Remember! I am a HUGE fan of fasted a.m. cardio for optimal fat burn. On the other hand, if your goal is muscle-gain, you shouldn't ever skip this meal as working out on an empty stomach could even lose you muscle. We also want to be sure we are hydrated properly.

So to sum it all up, an effective meal could look like this:

•30-40 grams of whey protein mixed in 300-400ml of Skim Milk (or HEB's lower sugar, higher protein MooTopia Milk!) or water
•A serving of low-glycemic carbohydrates (eg: apple, oatmeal, yogurt, wheat bread)

The BEST Hummus Recipe with Sour Cream!

2 cloves garlic
1 (15 ounce) cans garbanzo beans, drain and reserve liquid
2 tablespoons lemon juice
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon paprika
2 tablespoons light sour cream

Mince garlic in the bowl of a food processor.
Add 2 tbsp reserved liquid and remaining ingredients.
Process until smooth, adding additional reserved liquid as needed to reach desired consistency.

**After plating, I sprinkled with paprika for added color and a little more zing!