Archive for the ‘Diet and Nutrition’ Category

Happy Belated New Year! Here be recipes (links included))

January 7, 2016 Leave a comment

Hope your holidays were great and Sandy Clawz brought you awesome presents. Did you see the new Star Wars movie, and did you get a little weepy here and there (no I’m not going to spoil it)? I did, both times we went. Why lie, right?

Anyway, I thought I’d start out the new year with some boss recipes that I can confirm are pretty tasty and good for you if you’re on a mission to get healthy eating in gear for 2016. Enjoy ๐Ÿ™‚

Buff Dudes’ Slow Cooker Turkey Meaballs:

Kalyn’s Kitchen – Tuna Pasta salad with Lemon, Green Olives, and Cucumbers

Kalyn’s Kitchen – Slow Cooker Salsa Chicken with Lime and Melted Mozzarella

Pretty much anything on the Kalyn’s Kitchen website will be good for you if you’re followingย  a diet similar to Paleo or South Beach, or if you just want to include healthy dishes in your repertoire.

One of my resolutions is to post more often than I had been lately, so I will get on that with a quickness.

Oatmeal and Cream of Wheat Pancakes… a tasty healthy alternative

September 1, 2014 Leave a comment
Isn't it purdy? :)

Isn’t it purdy? ๐Ÿ™‚

If you’re like me, you loooooove buttermilk pancakes with a passion. Its a weakness. But what to do if you’re trying to eat cleaner and healthier? Buttermilk pancakes on the regular won’t fit into that equation, moving into the “once in a while treat” zone.

Here’s a healthier, lower in fat version of the real deal, using whole grain ingredients like oatmeal and cream of wheat and nonfat milk instead of buttermilk.


  • 1/2 cup dry Cream of Wheat
  • 1/4 cup dry oatmeal (1 minute quick cook variety)
  • 1 egg
  • 1 tsp baking powder
  • 1/4 cup nonfat milk
  • 1 tsp sugar (optional)
  • pinch of salt (optional)
  • powdered cinnamon (optional)

Directions: Combine dry ingredients in a bowl, then add in egg and milk and mix again. Let the mixture sit and heat up the pan with your choice of cooking spray or 2 tsp canola oil. When the pan is heated up, pour in half of the mixture. It’ll be pretty thick so you’ll have to spread it around a bit in the pan for a thinner pancake. Flip over when browned. Yields: 2 large pancakes.

Enjoy… I sure did ๐Ÿ™‚

A new/old favorite: PB2 and why I love it

August 5, 2014 Leave a comment


So if you’ve never heard of it, PB2 is basically peanut butter in powdered form, but with a lot of the fat and calories taken out. It comes in two flavors, Regular and Chocolate. Yes, I said it, Chocolate. And kids, it really does taste like peanut butter and chocolate.

Here’s the nutritional info:

Compare it to regular Jif Natural peanut butter:

PB2 vs. Jif: a nutritional comparison

If you love peanut butter like I love peanut butter but are trying to watch your caloric and fat intakes, consider getting a jar of this stuff. It used to be that I had to order it online only through (and you still can order it there plus view their recipes), but now my local stores like HEB and Wal Mart are stocking PB2. I never thought they would, but miracle of all miracles, it happened.

PB2 works very well on its own (just had a sandwich with the chocolate flavor and I was in heaven, y’all), or it works just as well in shakes. Shakeology, protein shakes, heck even milkshakes, PB2 adds a nice nutty flavor to them all. And, it’s easy to mix into the shakes. I always hated having to clean out my blender because regular peanut butter would just stick to the sides. Annoy-ing. Since it’s in powder form, PB2 does not have this same issue.

So if you’re looking for healthy snack ideas, consider PB2.

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Healthy choices when you’re on the go and need to stay fueled

July 2, 2013 Leave a comment

Fruit ‘n Yogurt – delicious!

Breakfast Woes

This morning I unexpectedly had to come into work early, so I did not have my usual breakfast at home. One bad habit of mine is driving by the local gas station and stopping in for a breakfast taco. Sounds weird, right? Believe it or not, the local Stripes convenience stores have staff who make hot, fresh, made to order breakfast tacos that are delicious. But, they’re not exactly diet-friendly, for so many reasons.

My usual go to breakfast includes the following:

  • 1 large egg + 7 egg whites, scrambled and topped with a little bit of shredded cheese and picante sauce (my favorite is Pace Extra Mild)
  • 1 packet plain Quaker oatmeal, with sweetener

The above nets about 350 calories, 8 grams of fat and 35 grams of protein. Sure, there are carbs (about 20 grams, for those counting), but if you work out more than 90 minutes a day, you need some to keep your energy levels up. I watch my carb intake, but I’m not overly concerned about it for the most part. When I was keeping a much stricter eye on them, I was having issues with my energy levels when I’d get to martial arts classes later in the day. Once I eased up on the strict carb intake, I had more energy to burn.

That’s just what works for me though; your energy needs may be different from mine.

So, back to the problem I had… what choices can I pick up that won’t throw me off the rest of the day? We talked about tacos, which aren’t really an option. There’s other restaurants around like Burger King, Subway, and Jack in the Box. Who had the best healthy choice this morning?

Believe it or not, it was McDonald’s.

Their new Egg White Delight consists of a whole grain English muffin, egg whites, white cheddar cheese, and the usual Canadian bacon. Total damage: 250 calories, 7 grams of fat, 18 g of protein, and 32 grams of carbs. The hash browns are loaded with the bad stuff, so what’s an alternative side?

Fruit ‘n Yogurt Parfait (without granola) to the rescue!

At 120 calories, 4 grams of protein, 1.5 grams of Fat, and 24 grams of carbs, it’s the perfect sweet treat to satisfy.

A decent healthy breakfast at 370 calories is a great way to start the day.

Protein Bars and Shakes

I do strength training throughout the week, both in class and out. It’s important for women especially to build good muscle. I know a lot of females shy away from it because they don’t want to bulk up. The fact of the matter is, unless you’re eating 5000 calories a day and power lifting constantly, you will not bulk up.

The old argument that I’ve heard thousands of times is a pound of muscle weighs the same as a pound of fat. If you look at strictly what a pound is, then yes it does. A pound of something is a pound of something is a pound of something. However, a pound of muscle is way more dense than a pound of fat and takes up much less room. So take two women who weigh about 160 lbs and are about the same height. One of them strength trains and has put on muscle, and the other does not. Guess which one looks leaner and more toned?

To stave off the soreness that can happen with strength training, I’ve been increasing my protein intake in the foods that I eat. I also partake in protein bars and shakes in between meals to supplement my diet and keep me from dying of the hunger.

You have to be careful with bars and shakes. Some of them are considered meal replacements. Sure they have 20 g of protein, but are also a staggering 370 calories a pop!

The downside to bars and shakes is that they can get a bit pricy, but unfortunately in this country, it’s cheaper to eat bad things than good.

Two options that I recommend:

Quest Protein bars (I like the Chocolate Brownie one):

Quest Bars nutritional information

Pretty decent for 170 calories, 6 grams of fat and 1 gram of sugar, yeah?

And then there’s the EAS AdvantEdge Carb Control line of protein shakes:

These particular shakes are great because they top out at 110 calories (depending on flavor), 3 grams of carbs, and 17 grams of protein. And they taste great. My favorite is the Rich Dark Chocolate. Plus, they’re pretty inexpensive, relatively speaking. A pack of 4 will run you a little under 5 bucks at Wal Mart. I make sure to drink one of these at maximum a half hour after training to help the muscles recuperate and limit soreness.

So there you have it; my little spiel on nutrition. As always, I’m still on the journey to health and swole, but I can definitely say that I’ve been seeing great results with adopting a healthier eating style and having a great fitness program. Martial arts + Yoga/Pilates + strength training keeps me working hard and constantly challenged and motivated.

The hardest part to all this is finding your personal combination of fitness and nutrition so you can stick with it. It’s entirely doable, but it all depends on you.

Happy training!

Tropical Shakeology: My review

March 12, 2012 Leave a comment


I ordered a couple of trial packets to try out. For this batch, I added unsweetened almond milk, half a banana, and a couple of strawberries (courtesy of my father in law who gave us a few pints of very delicious, ripe strawberries). The end result is, it tastes pretty chalky. On the upside, it’s not as sweet as I thought it would be. Too much sweet can definitely be a bad thing.

Perhaps Shakeology will work on the recipe a bit. In the meantime, I’m sticking with Chocolate. That flavor is perfect.

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