Cinnamon Sugar Protein Muffins

Put cinnamon and sugar in a baked good, and there's a 99% chance I'm going to love it.  Coffee cakes, struesels, crumb cakes... you name it, I like it.  In addition, nothing goes better with a morning cup of joe than a cinnamon sugar baked delight. If you share my passion, run (not walk) to the grocery store now and buy all the ingredients for these delicious AND nutritious, protein muffins.  You won't be disappointed! 

My recipe was adapted from Jamie Eason's Cinnamon Swirl Protein Bread. I first made her version and while it was very good, it seemed like it was missing a little something... and I've found what it was :)
You can see the original recipe here: http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-cinnamon-swirl-protein-bread.html?mcid=youtube

Ingredients
DRY:
1 3/4 cups oat flour (Bob's Red Mill has a great one)
3 1/2 scoops vanilla protein powder (I use Vital Plex Revolution brand)
1/2 tsp salt
1 TBSP baking powder
3 TBSP stevia (I use Stevia in the Raw, Truvia would work too)
1 tsp cinnamon
A few dashes nutmeg

WET:
3/4 cup almond milk (regular will work too, I use Almond Breeze Unsweetened Vanilla)
2 egg whites
1 tsp vanilla extract
1/3 cup unsweetened applesauce
1/3 cup plain greek yogurt (I use Fage 0%)
3 TBSP maple syrup (If you're a food purist, go for the real stuff and reduce to 2 TBSP if desired, if you don't mind some artificial sweeteners, you can use a sugar free variety. I used Mrs. Butter Worth's Sugar Free)

TOPPING:
4 individual packets Truvia (or about 2 TBSP)
3 tsp cinnamon

Directions
Preheat oven to 350F. Spray one muffin tin thoroughly with non-stick cooking spray. Mix dry ingredients together in one bowl. Mix wet ingredients together in another bowl.  Once both are fully mixed, combine dry and wet bowls. Pour into individual muffin holders.  Once all muffin holders are evenly filled, sprinkle each with cinnamon/Truvia topping.  Bake for 11-14 minutes (depending on your individual oven). I put half of the muffins in glass Tupperware to be eaten for the next couple of days, and put the rest in glass Tupperware in the fridge to extend freshness.  ENJOY!

Nutritional Info
If you seperate the batter into 12 muffin tins and use a sugar free maple syrup, each muffin has approximately 100 calories, 9 grams of protein, and a heaping serving of deliciousness.

Cleaned Up Caviar

One of my favorite summertime dishes is Texas Caviar Dip.  I could eat an entire bag of Tostitos if I had Texas Caviar for dipping.  Hence, my cleaned up version omits the chips and adds grilled chicken. Even though the traditional version has a boat load of beans in it, I feel like it makes a better main dish for us carnivores if you throw some chicken in. If you simply want a side dish, it's great without the chicken!

Here's my recipe:

• 2 grilled chicken breasts, cooled and chopped (I marinate them in light Italian dressing before grilling)
• 2 cans black-eyes peas or black beans drained (I usually choose black beans)
• 1 can white corn drained
• 7 or 8 green onions, whites removed, finely chopped (I usually have a red onion laying around so I'll use 1/3 of a red instead)
• 2 bell peppers chopped (I like to use one orange and one yellow for the variety of color)
• 1 cucumber chopped
• 2-3 medium tomatoes chopped (or a carton of grape or cherry tomatoes, if it's winter I recommend using diced canned tomatoes because fresh ones are usually yucky)
• 1 or 2 jalapeno peppers slit and de-veined, finely chopped (I just use one per husband's request, 2 will pack a slight punch)
• 1/2 bunch parsley finely chopped
• 1/2 bunch cilantro finely chopped
• Dressing: I like to mix about 1/2 cup Wishbone Italian Dressing and 1/2 cup Light Kraft Zesty Italian Dressing and pour while stirring salad.  Once it seems lightly coated I'll let it chill in refrigerator and add more later if needed.
• I've had this made with diced avocado people seem to really like it!  I'm not a huge avocado fan so I usually omit them but if you like them, throw some in to get some healthy fats :)

* For optimal taste, this needs to chill at least a few hours.  If I have a BBQ I'll either make it the morning of and let chill all day, or even make it the night before. The flavors will meld deliciously over time!

I think this one dish wonder could please even the pickiest of pallets.  If you have kids that aren't too found of veggies, this is a great way to sneak them in!

Livingroom Workout

I used to be a big fan of Gold's Gym.  I liked putting on a cute workout outfit, venturing to Gold's, and admiring the swarm of sweaty biceps in the weight room... then I got married. Now, you would have to pay me to enter that incubator of meat-heads and bad pick-up lines.  Haha, just kidding, sort of. :)

I used to think if I couldn't get to a gym, there was no sense in working out.  Gray me, has found the perfect solution!  Now days, I choose to workout in the comfort of my own home.  No need to worry about what I'm wearing, what goofy new exercises I'm trying, or strange meat-heads staring down my sports bra during deadlifts.  I love the 4 minute transition between my alarm going off and weights already in my hands, and the countless episodes of DVR'd Housewives that I enjoy on the treadmill. 

The best part is that it hardly takes any equipment to get a great workout at home.  A little creativity goes a long way.  To build your own home gym, there are only a few key elements you'll need. 

1) Dumbells: While a whole rack of weights is nice, a set of 10's, 15's, and 20's will do the trick. If you're just starting to lift weights, 5's, 10's, and 15's would probably be fine. You can buy these at any sporting good store for a reasonable price.  I picked up a set of 10's at Walmart for about $18.  That's a deal!

2) Bench or Mat: Having an adjustable bench opens up a variety of exercise options.  However these can be a bit pricey.  My bench is Body Solid brand and runs $325.  I love my bench, but I know there are many less expensive options out there.  If a bench isn't in the budget right now, a simple workout mat will be fine! 

3) A Stability Ball: You can get a great workout without one of these, but there are so many fun exercises you can do with it.  If you don't have a bench, I would recommend a ball to go with your mat.  You can use this when doing chest presses, pec flys, abdominals, obliques, and even as a seat when doing bicep curls and overhead presses.  If you really want a strong core, get a ball! You can get these almost anywhere for around $25. 

Now that you have all the right tools, here are some of my favorite exercises to do from home:

Legs: Lunges, Squats (with dumbbells), Straight Leg Deadlifts (with dumbbells), Plie Squats, Bench Step-Ups (if you have a bench), Side Kicks, Jump Lunges, Donkey Kick-Cross Over

Chest: Laying Chest Press (on bench, mat, or ball), Laying Pec Fly (on bench, mat, or ball), Incline Chest Press (on bench set at a 45 degree angle), Push-ups

Back: Bent-Over Row (with dumbbells), One Arm Row (with one dumbbell), Deadlifts (with dumbbells), Dumbbell Pull-Over (with upper back on bench)

Bi's and Tri's: Standing Bicep Curls (with dumbbells), Isolation Curls (sitting on bench or ball), Standing Hammer Curls (with dumbbells), Tricep Kickback (with dumbbells), Dips (with hands on bench), Tricep Extension (with one dumbbell), Skullcrusher (with dumbbells)

Shoulders (my personal favorite to lift!): Front Raises (with dumbbells), Lateral Raises (with dumbbells), Upright Row (with dumbbells), Overhead Press (sitting on bench or ball), Rear Delt Fly (with dumbbells)

Abdominals and Obliques: Bicycle Crunches, Oblique twists holding one dumbbell at waist height (sitting on mat or bench), Crunches (laying on ball or mat), Pikes (with ball at shins, hands on floor), 90 Second Planks (on mat)

If you need help learning what the different exercises are, you can just google the name or go to www.acefitness.org.  Ace Fitness is the American Council on Exercise's site.  In their exercise library they have full descriptions and pictures of how to do a TON of exercises.  If you still feel like you're unsure, consider scheduling one or two sessions with a Certified Personal Trainer to learn the exercises and proper form.  Using good form is crucial to not getting hurt!

More posts on my personal routines and circuits are coming - just get prepared with the proper equipment now!  Everything I do can also be done at any gym (if you don't mind the meat-heads!)

Lesson Learned:  When getting your butt to the gym feels like torture, bring the gym to you!

"Mmmm" is for Muffins

I am a sucker for a great muffin. If today was my last day on earth, I'm sure I could devour an entire package of Costco muffins... the almond poppyseed ones should be especially scared. However, since today is not my last day on earth (knock on wood), I simply can't eat a batch of Costco muffins.  In fact, a single almond poppyseed muffin packs an impressive 670 calories and a blueberry muffin comes just shy of that with 610 calories.  If i'm going to eat over 600 calories in one baked goodie, you better believe that it is going to come in the form of something much more decadent than a Costco muffin! 

So, since I can't stand the thought of never eating another muffin, my 'gray' thinking self went in search of a healthy muffin that still satisfies my tastebuds.  I'm happy to say i've found one!  I've used this recipe for Blueberry Lemon Protein Loaf from Little B's Healthy Habits and baked the batter in muffin tins. If you like lemon, these muffins are fabulous!  I've also pumped up the protein factor on these by adding an additional scoop of vanilla protein powder and 6oz of greek yogurt (instead of just 1/2 cup). 

My 'Pumped Up' version of Little B's recipe has approximate 110 calories and 10 grams of protein per muffin (if you divide the batter into 12 muffin cups).  I'll grab one muffin for a great snack and two for breakfast on the go!

If you like the recipe, I highly suggest checking out some of Little B's Healthy Habits other recipes - they are all super healthy and oh so delicious!  As you know, my nutrition philosophy is not as 'hard-core' as hers, but I really admire this young lady and LOVE many of her recipes!

Lesson Learned:There ARE such things as muffins that won't give you a muffin-top! :)

Breakfast of BUSY Champions

As innocent as it may sound, a McDonald's Sausage Biscuit has 430 calories, 27 grams of fat, and only 11 grams of protein.  Step up to a Sausage Biscuit with Egg, and you'll get 510 calories, 33 grams of fat, and 18 grams of protein.  And for a limited time only, you can get 2 greasy hands and a gut ache!  While this doesn't sound too tempting to me, I get why McDonald's breakfast sandwiches are so extremely popular.  They're super quick, fill you up, and (some would argue) they taste pretty decent. 

Here's my personal criteria for breakfast:
1) Tastes good - I don't eat any food that I don't enjoy
2) Fills me up for at least a few hours - This usually means a decent amount of protein and carbs, healthy fat is a bonus but I usually get this from the Almond Milk I use in my coffee
3) Leaves me feeling light and fabulous - I do not enjoy the feeling of a heavy, greasy stomach at 10AM. If i'm going to eat heavier food I prefer it is at night when I can plant my tush on the couch.

Inspired by above mentioned Sausage Biscuit, I've fallen in love with my slimmed up version.  Thomas' Light Multi Grain Hearty Muffin with a Morning Star Maple* Flavored Veggie Sausage Pattie really hits the spot in the morning!  If i'm running short on time, i'll throw a few pieces of fruit with it, and if i've got 5 minutes to spare i'll add an egg to the muffin. Simply toast the muffin, nuke the sausage, and you're good to go. A toasted english muffin with one veggie patty has 180 calories, 4 grams of fat, 15 grams of protein, and 9 grams of fiber.

As much as I would love to eat a breakfast made from scratch and admire all who have the time and patience to do so, "Gray" me realizes that this breakfast fulfills all 3 of my personal criteria, so it will just have to do.  It's a different, fun breakfast that I enjoy a few times a week!

* I love maple.  Period.  I could drink maple syrup from the bottle.  However, for those who don't share my infatuation, I know they also make a veggie sausage pattie that is not maple flavored. :)

Lesson Learned: Quick and convenient can still be healthy and delicious!

Must Have Make-Up

While rocking a perfectly made-up face would be fabulous... let's get realistic.  My morning routine typically only allows a few minutes for make-up application. Previously, in my "black or white days" that would have meant either running late for work while I carefully applied each coat of moisturizer, SPF, foundation, powder, and bronzer OR showing up to work with only last night's mascara hence feeling the need to strategically camouflage my face into my cubicle all day.   

Now, I rely on the utterly amazing Kiehl's Ultra Tinted Moisturizer with SPF 15 for the perfect light coverage.  Not only does this product moisturize and protect my skin from those nasty wrinkle causing rays, but it provides a light, dewy coverage that is perfect for every day wear.  I've chosen the medium shade and it even  manages to bring my skin tone from baby's bottom white to baby's bottom with a subtle hint of tan white. 

This is, without a doubt, my go-to beach vacation coverage.  No need to pack a moisturizer, sunblock, and make-up, this three in one does it all!  AND, it's light enough coverage that you won't look like a make-up face at the pool/beach/lake, etc!

Lesson Learned: When being exiled to a deserted island and forced to choose just one item to bring along - choose Kiehl's Ultra Tinted Moisturizer. 

A Note on Nuts

Nuts can be a delicious, nutritious, and satisfying snack.  Almonds are my personal favorite.  Old me, used to choke down (no pun intended) plain, boring, raw nuts because I knew that the added salt was a no-no in the diet world.  Salt makes you retain water, salt can raise your blood pressure, salt makes your eyes puffy and fingers swollen. 

Well, guess what?  I like salt!  In fact, I love salt.  I have fairly low blood pressure, and I drink tons of water (to somewhat counteract the puffing), so I really don't see the big deal about choosing salted, delicious almonds over their boring, plain cousin - raw almonds.  If i'm choosing a snack of an apple and a handful of salted almonds over say, a bag of Doritos, it's a healthy enough snack for me! 

Just for those who argue how terrible roasted and salted nuts are, let's compare my favorite - Blue Diamond Oven Roasted Almonds to my husband's staple - Plain Old Bulk Food Raw Almonds.  You'll see that they have approximately the same amount of calories, protein, fat, fiber, and carbohydrates.  The Blue Diamond have 135 mg of sodium per serving.  To put that in perspective, a can of Campbell's Select Harvest, Harvest Tomato with Basil soup has 820 mg of sodium.  3/4 cup of Kellogg's Special K, Vanilla Almond cereal has 170 mg of sodium. 

Lesson Learned: If choosing roasted, salted nuts over raw ones make you pick them over something less healthy, dig in!

Cookie Dough Dilemmas

Oatmeal chocolate chip cookie dough has a special place in my heart.  It would be silly for me to deny my love of milk chocolate chunks, savory cinnamon, and lingering vanilla, all brought together by buttery gooeyness.  And as much as I love cookie dough, cookie dough loves my thighs.  It seems to make it's way in my mouth, through my stomach, and right to the spot where my legs so graciously attach to my butt. 

The old "perfectionist" me would try to avoid the aforementioned cookie dough.  Avoiding, like the plague, worked some of the time. But usually, I would cave in and sneak bite after bite as if it didn't count if my head never left the inside of the refrigerator.  Before I knew it, I had consumed enough dough to make a half batch of cookies, and felt guilty about every second of it! Along with the guilt came the promising that next time, I would just say no!  And let's be honest, that rarely happened so the cycle just continued...

New me, has a new approach.  I have come to terms with my love of cookie dough.  I have also come to terms with the fact that my love for cookie dough does not magically make its calories disappear.  So, I slimmed down the recipe to a version that satisfies me just as much.  I'm not talking crazy substitutions that barely resemble a cookie, but simple swaps that the ultimate sweets critic (aka the husband) doesn't even notice.  Then, when the cookie dough is complete I scoop myself a pretty little bowl, sit down at the table, and enjoy EVERY LAST BITE! Then... it's over.  No feeling guilty, no sneaking extra bites, it's just over. In the end, new me consumes a lot less calories with no guilt.  That's a win, win in my book!

Lesson Learned: "Deprivation" and it's ugly cousin "guilt" can destroy even the best of intentions. 

"Gray" Living

I hope the word "gray" doesn't downplay the amount of excitement and passion that I've found when I quit striving for 'perfection' and started seeing the beauty in 'good enough.' 

Let this morning be a prime example:  When I woke up 20 minutes later than planned and realized that my usual 45 minute elliptical action before work would not be feasible, I initially threw up my hands, shed a silent tear, and thought I may as well slap the snooze button for another 30 minutes until it was time to shower.  

Then, my moderate thinking self said "25 minutes is better than nothing." Ten minutes later I was cruising along on the elliptical, watching the tail end of "Bethenny Ever After," and thanking my lucky stars that I got at least a partial workout.

Lesson Learned:  A short workout is always better than no workout. Maybe, if i'm feeling adventurous, i'll sneak in an extra 10 minutes tomorrow. ;)