Choice Protein - Cinnamon Oatmeal

Our friends at Choice Nutrition Systems give us a great recipe to try with their Choice Blend Cinnimon Bun flavored protein!

A lot of healthy eaters make Oatmeal a staple of their diet regimen.  For me personally, I love oatmeal but find it filling, especially when I have to supplement it with eggs or egg whites in order to get the protein I need at each meal.  Here is an easy solution that won’t make you feel like you are eating the entire farm every breakfast.

Make your oatmeal as directed by the oatmeal manufacturer.  We will borrow Quaker Old Fashioned Oats recipe here as an example.

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½ Cup Dry Quaker Old Fashioned Oats

(We prefer the old fashioned whole rolled oats versus the over processed instant.  Whole oats give you more usable energy and cause a higher thermic effect for the food to burn more effective calories)

1 and ¼ Cup Water or we prefer Almond Milk (Vanilla or Regular, but always unsweetened)

1 ½ Scoops of Choice Blend Cinnamon Bun Protein Powder

Dash of salt (optional)

Bring the milk or water to a boil (or microwave till hot).  In a separate pan, mix the dry oats with the protein powder. 

Stir the dry mixture into the hot liquid until it is the consistency you like.  Usually takes at least 4-5 minutes on the heat to cook the oats or approximately 2 minutes in the microwave.  Let stand and cool a bit before eating and add additional milk or water after if you are wanting a little less thickness.

Enjoy!

Here is the nutrient profile of your Choice Cinnamon Oatmeal (made with water):

380 Calories; 32grams Carbohydrates; 5grams of Fat (Zero Saturated); 45grams of Protein; 70mg Sodium

This is a perfect macro-nutrient ratio to start your day!

Stop by today and try a sample of their awesome Cinnamon Bun flavor or ANY of the awesome protein flavors they have!

Til - Next time!

Mikie

Weight Management Tips for the Holiday Feast-tivities!

Weight Management Tips for the Holiday Feast-tivities!

Alright, the holidays are quickly approaching and along with this time of year come, parties, big dinners and lots of tempting treats.  So here are a few of our favorite tips for surviving the holiday feasting season:

1. Try Using Light Alternatives:  Nowadays there are lots of good alternatives that are low-calorie, lower in carbs or lower in bad fats that taste very much like the original high-calorie version.  See if you can add a few of these items to your menu to help reduce the calorie content of some of your favorite foods like butter, whipped cream, sour cream.  In some cases you can blend things like Splenda (artificial sweetener) with real sugar to still make your baking sweet and tasty, but lighten the sugar/calorie content at the same time.
2.  Go For A Quick Walk:  On the days you are going to be feasting, take a walk in the morning and after the meal.  As you walk the increased oxygen, endorphin's and adrenaline will help digest the food and help you avoid the couch coma effect.
3. Go Outside and Play:  This one is much easier for us here in South Florida.  Many families in Florida plan beach time during the holidays, just remember to bring the Frisbee or football and make sure you get some activity involved with your beach outing.  Or take the kids to the park after a big meal, get some fresh air and have some fun!
4.  Chew Your Food Extra Well:  Your body is used to chewing a mouthful of food a specific number of times.  The more you chew, the less you are inclined to eat and your body will feel full sooner.  Plus, when you chew your food very well, it has time to interact with the digestive enzymes contained in saliva.  Once you do swallow, your body is better able to digest, process and eliminate your meal, allowing nutrients to be absorbed more efficiently.
5.  Drink Plenty of Water:  Water has no calories and helps you digest and process foods.  It will also make you feel fuller faster.  Drink a glass or two with the feast and it will interact with the fiber in your meal and make you feel full and satisfied faster.
6. Pay Attention to Your Body:  When you begin to feel uncomfortable, stop eating!  Many times the food just tastes so good that we go way beyond the point of comfort.  You feel full and sluggish and, of course, the natural progression of this leads to a couch and a long nap.  It all sounds so tempting, but remember, when you sleep, so does your metabolism. I call this the lips to hips condition. 

You can enjoy the holidays and still keep on top of your diet and at least maintain your body’s current condition and weight.  It is not as hard as it seems with these simple tips!  Our Certified Fitness Nutrition Specialists have lots of other great ideas for helping you get through the holiday season happy and healthy!

Til next time,

Mikie

Weight Management Tips for the Holiday Feast-tivities!

Alright, the holidays are quickly approaching and along with this time of year come, parties, big dinners and lots of tempting treats.  So here are a few tips for surviving the holiday feasting season:

1. Go For A Quick Walk:  On the days you are going to be feasting, take a walk in the morning and after the meal.  As you walk the increased oxygen, endorphin's and adrenaline will help digest the food and help you avoid the couch coma effect.
2.    Go Outside and Play:  This one is much easier for us here in South Florida.  Many families in Florida plan beach time during the holidays, just remember to bring the Frisbee or football and make sure you get some activity involved with your beach outing.  Or take the kids to the park after a big meal, get some fresh air and have some fun!
3.  Chew Your Food Extra Well:  Your body is used to chewing a mouthful of food a specific number of times.  The more you chew, the less you are inclined to eat and your body will feel full sooner.  Plus, when you chew your food very well, it has time to interact with the digestive enzymes contained in saliva.  Once you do swallow, your body is better able to digest, process and eliminate your meal, allowing nutrients to be absorbed more efficiently.
4. Drink Plenty of Water:  Water has no calories and helps you digest and process foods.  It will also make you feel fuller faster.  Drink a glass or two with the feast and it will interact with the fiber in your meal and make you feel full and satisfied faster.
5. Try Using Light Alternatives:  Nowadays there are lots of good alternatives that are low-calorie, lower in carbs or lower in bad fats that taste very much like the original high-calorie version.  See if you can add a few of these items to your menu to help reduce the calorie content of some of your favorite foods like butter, whipped cream, sour cream.  In some cases you can blend things like Stevia with real sugar to still make your baking sweet and tasty, but lighten the sugar/calorie content at the same time.
6. Pay Attention to Your Body:  When you begin to feel uncomfortable, stop eating!  Many times the food just tastes so good that we go way beyond the point of comfort.  You feel full and sluggish and, of course, the natural progression of this leads to a couch and a long nap.  It all sounds so tempting, but remember, when you sleep, so does your metabolism.  I call this the lips to hips condition.

You can enjoy the holidays and still keep on top of your diet and at least maintain your body’s current condition and weight.  It is not as hard as it seems with these simple tips!  Our Certified Fitness Nutrition Specialists have lots of other great ideas for helping you get through the holiday season happy and healthy!

Til next time,

Mikie

Maple-Roasted Sweet Potatoes

I love the fall and all the healthy food that comes with it! 
One of my favorite things is sweet potato's and in the fall you get extra fresh ones. 

So I found a great recipe on www.eatingwell.com that I had to share!!
I've taken it a little father and added some Myofusion protein into the mix it give it a little more protein. I hope you enjoy!

Makes: 12 servings, about 1/2 cup each

Active Time: 10 minutes

Total Time: 1 hour 10 minutes

INGREDIENTS

• 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
• 1/2 cup pure maple syrup
• 2 tablespoons butter, melted
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 1/2 scoop Myofusion Elite Vanilla

PREPARATION

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, protein ,salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

NUTRITION

Per serving: 246 calories; 5 g fat ( 2 g sat , 0 g mono ); 5 mg cholesterol;  24 g carbohydrates; 26 g protein; 2 g fiber; 228 mg sodium; 189 mg potassium.

Nutrition Bonus: Vitamin A (230% daily value), Vitamin C (15% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1/2 fat

I hope you enjoy these as much as I do and feel free to stop by and share your favorite recipes with us!

Til next time,

 Mikie