Protein Post Workout Cookies

1 Cup    Oat Flour

3 Cups  Rogers Porridge Oats or plain large flake oatmeal which will lower fat a bit

1 tsp.    Baking Soda

1/2 tsp.  Salt (second batch I took out as you don’t need it)

1/2 tsp.  Allspice or pumpkin pie spice

2 tsp.     Cinnamon

1 Cup    Raisins (loosely packed) they are super good with chopped dried apricots which are lower in natural sugars

1 Cup    Whole Pecans (then chop)

2 tsp.     Minced ginger from a jar

4            Egg whites (1/4 cup)

2 cups   Unsweetened Applesauce

1/3 cup Stevia Baking Blend (I use Stevia in the RAW)

1 tbsp.  Lemon rind

2 tsp.    Vanilla extract

3 scoops Phd Pharma Pure Vanilla Protein find it here (http://www.phdnutrition.ca/phdpharma-pure.html)

Preheat oven to 350F

Mix dry ingredients chopped pecans and raisins in one bowl

Mix wet ingredients and slowly add dry. Mix well and scoop using ¼ cup measuring cup and place on cookie sheet lined with parchment paper and using a fork flatten the cookies to approx. 9cm.

Bake for 15-20 minutes

Nutrition per cookie is approximate from SELF DATA (makes 24 cookies)

Calories  115

Fat           5gr

Carbs      22gr

Fiber       3 gr

Protein 7 gr (you can up the protein by reducing Oat flour to ½ cup and adding 3 more scoops of protein) this will increase the protein to 13-14 grams per cookie, however they will be more dense and taste more like biscotti.

Sugar 8gr

Sodium 71 mg (if you omit adding salt sodium will be 25 mg.)

These are sooo good….If you like cookies crunchy reduce heat to 300F and bake for 20-25 min.

If you keep them in the freezer you will not be as tempted to have 2 or 3... :) 

ENJOY!!! 

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Baking-Clean Healthy and Nutritious

Baking up a storm.....

It was a great weekend to try and start testing the recipes some are my own and some are creations of my girlfriend Tyrer so I can't take credit for the base of the zucchini loaf series below.  I just added my own spin to each one to change the taste profile.

These loafs are perfect as a post workout treat or mid morning coffee snack. All of them use clean source of carbs, protein and veggies. All in one goodness. Can't get any better than that.

I have so many things on my list to cook, bake and enjoy I just don't know where to start.

I hope you give these a try and let me know how you like them.

Zucchini Loafs 4 WAYS

Each Loaf Makes 12 slices

ZUCCHINI-BANANA

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla protein powder* (low Carb is best) I use Advanced Genetics Iso-Phase...Amazing!!!!

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CHOCOLATE BANANA

2 cups oat flour*

1/3 cup cocoa powder, sifted TO PREVENT LUMPS

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla whey protein powder* (again low Carb is best) AG Iso-Phase Chocolate is my choice for this one...

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CARROT

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

3 x 30 gram scoops AG Iso-Phase vanilla whey protein powder* or any low Carb protein (read labels)

2/3 cup grated zucchini (not peeled)- 1 medium

1/4 cup egg whites

1/3 cup unsweetened applesauce (1 snack pack)

2/3 cup unsweetened low calorie coconut or almond milk

2 cups of finely shredded carrots

ZUCCHINI-PUMPKIN SPICE

1 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

2 tsp. cinnamon

1/8 tsp. allspice

1/8 tsp. nutmeg

2 x 30 gram scoops AG Iso-Phase vanilla protein powder* or any low Carb protein

2/3 cup grated zucchini (not peeled)- 1 medium

1/2 cup egg whites

2 cups of canned organic canned pumpkin (not pie filling)

2/3 cup unsweetened low calorie coconut or almond milk

AG Iso-Phase BUY IT HERE!!!

*NOTES:

-Do not substitute different flour for oat flour in this recipe, or else it may not turn out.

You can easily make oat flour by grinding regular or old fashioned oats in a food processor, blender or coffee grinder.

Preheat oven to 350 degrees. In a large bowl, sift cocoa powder to prevent lumps. Add in other dry ingredients (oat flour, baking soda, baking powder, stevia, spices where applicable and protein) and mix until well blended. Make sure it’s well blended or your loaf will not rise evenly.

To the same bowl, add in the wet ingredients (zucchini, egg whites, milk). Mix until well blended.

Pour into a prepared loaf pan lightly coated with coconut oil. Bake for 45-55 minutes or until a toothpick comes clean. The timing will depend on your oven and the pan you use. No need to check until the 35 min mark.

Allow to cool on a rack and slice. Enjoy.

Hope you enjoy this holiday season with your friends and family.

Thank you for visiting.
Grace

"Better to age like fine wine than turn to sour grapes"

This is my week’s title is my motivational quote and its how I truly feel.  Exercise and proper meal plan is the key to stalling the aging process. I feel and in my opinion look 10 years younger to some of the pictures I look back at from a year ago.

Since the show not much has changed in terms of my day in day out activities. I have done a lot more cooking for my family, friends and my staff at work…Made them perogies and coconut crust key lime cheesecake cupcakes. Yup….and I had some…!!!! So good!

Cupcakes were clean! No sugar in anything other than the whipped frosting which I didn’t indulge and perogies….Well it was well planned carb up for a heavy leg day with Andrew!

Polish Perogies-With Cottage Cheese, Potato and Onion

Key Lime Cheescake with Coconut Crust

So what’s next…..

Keep On Push On onto the next show!

I have decided to compete again before the BC Championships. Heading up to Fort St. John in just over a week with a few girls from our Body by Brandt Team. I will step on stage hopefully a little fuller than in Kelowna where I competed in Masters Bikini as in Fort St. John I entered into Open Bikini. Once I return it will be just under 3 weeks until the 2012 BC Championships held at the Massey Theater in New Westminster BC where I will compete in Masters Bikini Class and if I place well in Fort St.  John I may be able to cross over between Open and Masters. 

Will keep everyone posted on improvements as I prep for the next two shows with progress pics and all.

My meal plan has slightly changed from my first prep. My trainer has added some fats and few extra carbs to a couple of my meals. We will monitor over the next week to see if I making any progress and we’ll go from there.

Please note that just because I need to fill in a little it doesn’t mean I am binge eating.  I eat the same meal plan as I have for the last 9 months. Clean and nutritionally wholesome food! In addition to that I eat a lot…. I mean a lot of raw veggies. I rarely cook my vegetables.

I still currently eat 7 meals with 60% of my carbs at breakfast and the other 40% equally divided Pre and Post workout!

I have added berries to my oat meal…yummy!!!!

Other than nutritional changes the preparation for the show is pretty simple… Hair…Make-up and tanning is set.
My water cut should be minimal but I will let my trainer decide based on my presentation and we will go from there.

I will wear the same bikini as I want to see the difference in my stage photos from one show to another. Of course I would love to wear a different suit to every show however financially that’s just not realistic.

Training is the same just more focused on muscle groups and with a little more weight since I am eating more gotta earn it!!!! J

I can’t wait to share some of the pictures from my Kelowna photo-shoot with Andrew. It was so much fun to be able to shoot together and have fun at the same time. That trip was so great! I will remember it for a very long time.

Thank you for reading.

Grace xo

Last Countdown! Kelowna Western Canadians 2012

Last countdown

This is when excitement kicks in….which doesn’t come without a few road blocks on an hourly basis lol and a bit of drama! I am European after all and have been told I thrive on drama!

Just had an amazing chat with my best friend who always knows the right things to say….when to say them...and how to say them that makes me realize the sky is really not falling! Thank you Marie!

Keep On….Push On…Stay Calm!!!

She gets me….and not many others do other  than my husband of course!

It has been busy 12-15 weeks for us. 14-20 hrs. in the gym every week really takes a lot of strategic thinking ,planning and organization.

Training and meal planning have been the easiest part of the journey and one of our successes as we are both so committed to achieving our goals not only to bring our best to stage and make our trainers proud but to really see how far we have come along in this journey and what to look forward to next.

Yes a little down time first but further down the road ….like a week after the show…New training program….New meal plan….New set of Goals and next level of intensity in terms of gains, changes and further progress.

This is what makes me excited …the show is so close now!!! The only way to stay focused and on track afterwards is to really have the next goal.

Once thing that has been a challenge is really finding time for family time and time for each other!!! Tough one! This will be one of the areas where we will put a lot more emphasis on when we compete again to ensure more balance is achieved in quality of life in terms of balancing family, work, training and all the other distractions that present them selves. We have not lost focus on this and are aware of the shortfalls and will have to get better….That’s All.

I am taking tomorrow off…to take care of the household for the week after we come back from Kelowna. We leave Thursday afternoon and are back Monday afternoon….Tomorrow will be busy as I want to accomplish as much as possible before I have to start cutting water…Prep meals for the trip and after….Pack for the trip... then hair and nails followed by last minute laundry and at my house there is always laundry. Thursday….Cardio Only! I will miss weight training for sure as cardio isn't my fav...but with everything going on it won't even phase me that I didn't get to do round two. I need the rest so the plan is to sleep until I have to get into the car for our road trip! SHOWTIME will no longer be the light at the end of the tunnel! It will be reality full of excitement…photo shoot, tanning, makeup, hair, stage time followed by a great meal with friends and family!!!!

Can't get any better than that!

Thank you for reading and I look forward to sharing all the show pictures with you!

Grace xo

Summer Smoothies

With just a few weeks left in my contest prep ….I will start to roll out some of my favorite recipes….Of course I will start with the things I have missed the most in my meal plan as I prep for my show. In this first roll out are my smoothies which I absolutely love!!!! I still have protein shakes however they are modified to my current micronutrient specifications and needs. In a few weeks I will enjoy this collection of smoothies on a regular basis either on the Go, Pre or Post-workout. Hope you try and enjoy them as much as I have! I sure miss them!!!! You can find all my reciepes on FACEBOOK under MY NOTES or on this blog page under MY PAGES- All About Food 

ENJOY and if you have any requests I would be happy to customize a smoothie for you!
xo Grace

Blueberry Sunshine:

•1 scoop Chocolate Protein (you can substitute pasteurized egg whites and add 1 tsp. unsweetened coco)

•1/2 cup blueberries

•1/2 banana

•1 cup low sugar/low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•2 tbs. of black chia seeds (once blended if you let it sit in the fridge it will thicken to a pudding type mix) don’t use iced milk if you want a pudding type treat otherwise if you drink right away its not too thick)

Dark Moon:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup low carb low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/4 cup blackberries

•1/4 cup strawberries

•1 Tbsp. walnut or pecans pieces


Pineapple on the Go-Go:

•1 scoop vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1/2 cup pineapple pieces (fresh has less calories and sugar) canned is ok!

•1/2 banana

•1/2 cup water /or ice

•Scoop of greens (apple berry or strawberry kiwi)

•1 Tbsp. of Daily Cleanse or Nutra-Cleanse

•1/4 cup dry oats

BLEND this smoothie a little extra!!!


Carrot Cake Indulgence:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup low carb/low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/2 cup steamed carrots

•1/2 cup apple or apple sauce

•1 Tbsp. almond butter

•1/8 tsp. cinnamon


Papaya Coconut Bliss:

•1 scoop Vanilla protein (you can substitute pasteurized egg whites and add vanilla)

•1 cup coconut water

•1/2 cup papaya chunks

•1/2 banana

•2 strawberries


Cranberry Crumble:

•1 scoop Chocolate Protein (you can substitute pasteurized egg whites and add 1 tsp. unsweetened coco)

•1 cup low carb low calorie rice milk or almond or coconut milk (I freeze a tray so the smoothies are thicker)

•1/2 cup natural cranberry juice (there is a DIET version by Ocean Spray which has only 10 calories per glass and is sweetened with Splenda)

•1/4 cup dried cranberries (try to find unsweetened)

•Splash of vanilla


All Smoothies recipes are 2 servings and if you have an ice-cream maker once you blend every ingredient throw it into the ice-cream maker and enjoy once ice-cream consistency is reached!!!!