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…Whey: What is it? Why use it?…

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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.

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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.

…Infinite Life Fitness Recipe: Pumpkin Spice Protein Pancake…

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Tis the season to enjoy things that taste like pumpkin!
Here is yet another great recipe for those who would like to have pumpkin for breakfast.  I will have to admit… This recipe makes the pumpkin flavor quite mild.  The banana and cinnamon are the first things that I initially taste, and then there is a slight pumpkin after taste.  If you would like more of a pumpkin kick I would suggest adding pumpkin spice to your mixture before you make the pancake.

Here is the recipe:

1 packet of protein (pumpkin protein meal replacement shake, if possible). OR 1 scoop of your own whey protein (to get it to taste like pumpkin if you use another flavor of protein powder other than the pumpkin flavored powder you will have to add pumpkin spice and pumpkin puree)

1 whole small banana

2 egg whites

1 tsp of cinnamon

Directions:

Mix all ingredients into a bowl like regular pancake mix, and cook like you would a regular pancake.

You can get creative and add nuts, fruit, berries, and even other spices.  You will want to be careful with what you do add to the mixture so that you do not change the texture and overall flavor of the pancake.  You can change it up however you would like!  I like to add Walden’s Farm Syrup to my pancakes OR you can try 1 tablespoon of fat free whip topping.

Feel free to watch as I make this live on the KTVO Morning cooking show:

…Infinite Life Fitness Recipe: Pumpkin Protein Treats…

 

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Well… It is that time of year again.

That time of the year where stores and manufactures start to sell EVERYTHING made with pumpkin.  So to get in the mood of fall, I created this delicious (AND healthy) dessert alternative for those who are counting their macronutrients and trying to stay on track with eating healthy.

What you will need:

  • 1 scoop of Whey Protein ( I used 1st Phorm Vanilla Whey)
  • 1 cup of pumpkin puree
  • 1 tbsp vanialla extract
  • 1/2 tsp nutmeg
  • 1 tbsp cinnamon
  • 1/2 tbsp honey (or dash of sugar substitute product)
  • dash of water
  • Whip topping
  • pie crust/shells to put your pumpkin mixture in (you do not have to use this! You can serve it in a bowl with whip topping!)

Directions:

  1. combine ALL dry ingredients into a bowl
  2. mix in the pumpkin puree and honey
  3. combine dash of water (approximately 1-2 tablespoons) while mixing
  4. once mixture is smooth and well mixed add the pumpkin mixture to your pie crust OR serve in a bowl.
  5. Feel free to garnish this with whip cream, nuts, etc.
  6. BE CAREFUL not too add too much to this dish! The above ingredient list has created a dish that is high in protein and lower in carbs.  Adding things to this dish can make it not as healthy.

Feel free to watch the following video to show you how to make your pumpkin protein dish!

Tis the season to indulge in some fall treats and with this recipe you can do so without feeling guilty! Pumpkins are a great food source to add to your diet! They are packed with fiber which is a good thing! Eating foods high in fiber can help to make you feel full longer and help you regulate your digestive tract. Pumpkins are also low in calories AND carbs!

Pumpkins are packed with vitamin A which in return helps with your eye sight. They are also high in potassium and vitamin C which can help boost your immune system. Pumpkins also have nutrients in them that have been proven to help lover your LDL cholesterol levels.

Try to re-create this protein packed treat and test it with your friends and family and see if they can taste the difference (compared to the traditional protein custard treats).

… White Chocolate & Raspberry Protein Muffins…

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I LOVE Quest bars… and I LOVE muffins.  I found a great way to mix them together for a yummy and healthy high protein treat!

Ingredients:

1/2 cup protein mix (about 50 grams or 1 heaping scoop)
8 grams Sugar free white chocolate pudding mix (you can use regular white chocolate pudding, it just raises the Calories and carbs for the muffins)
45 grams egg whites (I used a carton of egg whites but you can crack open a fresh egg and separate the yolk from the egg whites and use that as well)
50 grams plain Greek yogurt (for this recipe I used Fage 0% fat plain Greek yogurt)
40 grams fresh raspberries
1 tbsp honey (or you can use stevia or other sweeteners)
1/2 bar white chocolate raspberry quest bar cut into 3 pieces
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Directions:
  • Turn on over to 350 degrees
  • Mash/blend raspberries with yogurt then mix all ingredients besides quest bar together
  • Pour into greased muffin tins and insert 1 piece of quest bar in the cent
  • Bake 16-18 minutes

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You may have to be careful with how much protein you use for this recipe!

I have made them with 1st Phorm Whey (1 heaping scoop) and also Advocare Meal Replacement shakes (1 full package).

If the cupcake is moist in the center you will want to add MORE protein (or cut back slightly on the amount of egg whites you used).  Each protein will cook/bake differently.  You will have to slightly alter it to work for what you have (or you can purchase the kind of protein that I use) .

For icing I will mix in some plain Greek yogurt with honey and more crushed raspberries! This makes a light sweet “frosting” without all of the sugar and can serve as a healthy alternative.

Icing Ingredients:

1/2 cup 0% fat plain Greek yogurt

1 – 2 tsp honey (or another sweetener of your choice)

crushed raspberries

***You can also add coco powder to this to make it chocolate (add just chocolate and honey/sweetener to the plain Greek yogurt) ***

You can use frozen fruit BUT I prefer fresh fruit.  I personally think it taste better and holds up longer.  I would recommend storing these in your fridge (or freeze them so you can enjoy them as treats and this will allow them to last a lot longer!)

Check out this video which shows you how I create these amazing muffins:

…infinite life fitness recipe: Protein Fudge…

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Working towards your health and fitness goals do not require you to completely sacrifice sweet treats.  Lets be honest…who doesn’t get a sweet tooth every now and then? And yes it can be hard to ignore those sweet cravings! So what do you do?

Instead of driving yourself crazy and trying to ignore the sweet cravings you should come up with healthy AND tasty alternatives for you have when you are needing something a little sweet.  Here is a treat that I personally love to make and usually keep in my freezer just in case I need to grab something sweet.

What you will need:

  • ¾ cup peanut butter (I use Skippy natural chocolate peanut butter)
  • 1 tbsp honey
  • ¼ cup melted coconut oil
  • 3 scoops vanilla protein powder ( I chose to use 1st Phorm Vanilla Whey. Depending on the brand of protein you may need to use less or more! You will have to adjust your recipe)

What you will do:

  • heat up coconut oil and measure out 1/4 cup
  • Place all of the above ingredients into a mixing bowl
  • mix ingredients until batter is thick and sticky (I added small amounts of almond milk to get the mixture to mix and blend. I literally just added a few tablespoons)
  • Once the batter is mixed place in a freezer safe container
  • spread batter evenly into container
  • place container in freezer and allow to freeze
  • once the batter is frozen cut into even squares and enjoy!

NOTE: I stored my protein fudge in the freezer.  If thawed out it will just become runny and not thick.  Keeping it in the freezer allows it to stay in the fudge chunks.  Even though it is frozen, the fudge is very easy to bite into and chew.  It is slightly chewy and VERY yummy!

You can get creative and toss in nuts, chocolate chips, or anything else that you would like.  But remember, adding those things increase the calorie, carbs, and fat macro nutrient content in this treat.  So you want to try to limit what you add to make sure to keep it as healthy as possible.

Like I stated before, this is a great treat to keep around the house to help subdue those sweet cravings you may get. This snack is packed with an amazing taste and is high in protein.

Mix. Freeze. and Enjoy! Let me know how YOUR version of this recipe turns out!