Posts

…Whey: What is it? Why use it?…

bodybuilding-supplements-cheap

When you walk into a supplement store you can not help but get over whelmed by the rows upon rows of when/meal replacement shakes.

Fullscreen capture 2222012 70056 PM-29

So many brands…

So many names…

So many flavors…

So many different prices…

What exactly is whey and does anyone really need it?

Whey protein are the protein molecules that are  separated from whey (the liquid by-product of cheese).  Since it is a by product of cheese it can be seen as having a low lactose concentration.

Whey protein has all 9 essential amino acids  which aids in the synthesis of muscle development and growth.

There are several different types of whey protein that may be seen while you are shipping.  They are:

  • Whey Protein Isolate: This source of protein has gone through more processing to help remove all of the lactose and fat that can be traditionally found in most protein powders.  This means this source of protein has a higher concentration of protein and is typically more expensive due to the additional processing steps it has gone through.
  • Whey Protein Concentrate:This source of protein has relative low levels of carbohydrates.  Depending on the brand and overall processing, this will determine how high the concentration of protein that you purchase.
  • Whey Protein Hydrolate: This source of protein is typically more fine and broken down.  It can be typically found in baby formula and other medical nutritional sources because it can be absorbed faster than the other whey proteins.  It does not require as much digestion and is rapidly absorbed by the body.

Consuming whey protein products can aid those who are looking to lose weight.  Whey protein shakes can be taken in conjunction with a good diet and regular exercise routine.  It can help improve athletic performance and can be a good nutrient source for infants, children, or people with extreme health issues.

There is no right/wrong brand for you to pick when trying to find a good whey to use.  You will have to figure out what brand will appeal to your taste buds, health goals, and spending budget.

As always, make sure to check with your doctor before doing  any extreme diet changes.  You will want to consult the help of a medical professional to make sure that you are using any supplements correctly.

/by

…Infinite Life Fitness Recipe: Peanut Butter Protein Fudge…

2014-04-23 21.34.40

 

 

 

 

 

 

 

 

 

 

 

 

 

Just because you want to eat healthy and lose weight does not mean that you have to cut out ALL things that are yummy! Reaching your goals is all about a balance.  You have to figure out when the proper time is to have the items that you crave and love.  And the other battle is figuring out foods you can add to your diet to help take the place of unhealthy treats that you would usually have.  And in all honesty, some of these healthy recipes taste just as good (or BETTER) than the unhealthy version!

Today I would like to share with you a recipe that was made by my close  friend Melissa. When I tasted these they were MOUTH WATERING! So it was an easy choice for me to try to make them and have them stored in my freezer as a quick and healthy sweet treat.

What you will need:

  • ¾ cup peanut butter (preferably all natural peanut butter) 
  • 1 tbsp honey
  • ¼ cup melted coconut oil
  • 3 scoops vanilla protein powder (you can even possibly use peanut butter protein powder or possibly chocolate!)

What you will do:

  • get a small Tupperware container (or a glass or regular baking pan.  Use something that you can easily mix all of the items together and also place it in the freezer)
  • Mix all of the above ingredients into the same container
  • After mixing them together very well make sure to spread it out evenly throughout the container.
  • Place container in the freezer and allow it to get HARD (the time will this will vary!! The best way to monitor this is by sticking a tooth pick in the corner or middle.  If the tooth pick easily slides in, the fudge is not ready.  But if the tooth pick does not go in easily your fudge is done!)
  • After it is frozen, cut the fudge into desirable pieces.
  • It is advised to keep them stored in the fridge or freezer! If not they will become room temperature and somewhat melt.  Keeping them in the fridge or freezer also extends it shelf life and allows you to keep the fudge for a longer period of time.

*** You can also add other things to this fudge if you like.  This can include things like nuts, chocolate chips, pretzel pieces, or any other types of goodies.  BUT remember to not add too much because the more you add, the more you risk making this healthy alternative into an unhealthy sweet treat. But it is fun to get creative and just have fun when making this recipe.

This is a perfect treat to grab when you have a sweet tooth and want to grab something small.  This treat will guarantee to satisfy! You can even get your family member to enjoy it (and they will not even know that it is healthy! 😉  )

/2 Comments/by

…Infinite Life Fitness Recipe: Flourless Protein Peanut Butter Cookies…

Here is another healthier indulgence!

I have found that it is very easy for me to stick with my diet plan…if  i know that i can treat myself randomly with a HEALTHIER version of some of my favorite treats

Today i am going to share with you how I made flourless peanut butter protein cookies!

FIRST: I MADE MY OWN PEANUT BUTTER!!! 

Yes i made my own pure peanut butter

This was done by:

~1 1/4 cup UNSALTED Raw Peanuts

~1 Tablespoon Canola Oil

I got my BLENDER  and put in 1 1/4 cup of peanuts.  I then put in the 1 Tablespoon of canola oil.

THIS WAS THE TRICKY PART….I had to play around with the settings on my blender to get it to start to turn to “butter”

  • at first I chopped up the peanuts (there was a “chop” option on my blender)
  • I then “Whipped” the peanuts (with the “whip” option on my blender)
  • This took a little time because I would Whip the peanuts for about 15-20 seconds and then have to take the lid off and mix the peanut chunks up with the whipped butter that was developing on the bottom of the canister.  This was the part that took the longest (about 10 minutes)

After the peanut butter was the consistency of peanut butter I added ANOTHER 1/4 cup of the raw peanuts (I LOVE crunchy peanut butter….if you do not want crunchy peanut butter than I would just add 1 1/2 cups of peanuts when you first start!) I just blended this for another 15-20 seconds just to chop up the new big peanuts and to get it mixed in with the butter

 

Directions for making the cookies:

I wanted to try to make peanut butter for these cookies to use up some peanuts that I had gotten and needed to use. so you can use store-bought NATURAL peanut butter (look on the back of the label at the store! The only ingredients should be peanuts and salt and possibly oil)

Ingredients:

  • 1/2 cup Natural peanut butter
  • 1/4 cup Protein Powder (I used a chocolate peanut butter protein powder I picked up from Wal-Mart)
  • 1/4 cup liquid egg whites (or seperate the egg whites from 4 regular eggs)
  • 1 teaspoon baking soda

Directions:

  • Heat your over to 220 degrees
  • mix all of the ingredients into a bowl
  • I used a table-spoon measuring spoon and scooped out table-spoon size balls and placed them on a cookie sheet

I let the peanut balls cook for about 10 minutes.  i took them out and then flattened them with a fork (to give them “texture” on top and to allow them to “flatten” like regular cookies.  You can leave them as balls but it may take a little more time for them to cook.

I put them back into the over and let them cook for another 10 minutes (until they turned slightly browner in the over)

I took them out and let them cool off for about 10 minutes.

and Whhhaaa-Laaaaa! You have HEALTHIER peanut butter cookies!

Nutritional Information:

My batch made 10 cookies!  I made the batter and split it up in tablespoon size cookies.  You can make yours smaller/bigger but you will have to recalculate this information if you make them a different size!

Nutrition Per Cookie (made 10)

  • Calories: 145
  • Total Fat: 11 grams
  • Sodium: 20 grams
  • Carbs: 5 grams
  • Sugars: 1 gram
  • Protein: 9 grams

Nutrition for the WHOLE batch:

  • Calories: 1454
  • Total Fat: 111 grams
  • Sodium: 198 grams
  • Carbs: 54 grams
  • Sugars: 11 grams
  • Protein: 85 grams

IF you try these out please let me know how they turned out!! I would love to know!
I hope that you guys enjoy these HEALTHIER forms of treats that you can hopefully start to incorporate into your life!

For more meal options, suggestions, recipes, or other food tips please feel free to follow me on Instagram as I upload things daily!

/6 Comments/by