On a Quest for Wellness

(n.) the quality or state of being healthy in body and mind, especially as the result of deliberate effort.

thefameofhealthandfitness: CHOCOLATE COCONUT NO-BAKE PROTEIN BARS By Oxygen Magazine Staff Blog This no-bake protein bar was such a treat! It was easy to make (key!)  It only took 30 minutes before it was ready to eat It was tasty It was filling I followed Oxygen’s recipe but tweaked a few things so it fits perfectly into my competition prep diet. Also, I used a silicon muffin tray instead of parchment paper. I need to beware of the amount of starchy carbs, healthy fats, and protein I am consuming. I made a half batch and divided the mixture accordingly. I used: 84g of oats ~ 1 cup 1/4 cup coconut butter ~ 4 TBSP 3 scoops of MAGNUM Quattro Chocolate Love whey I weighed my entire batch so I knew how much everything weighed before dividing it up. Next, I divided the overall mixture weight by 6 and evenly distributed it into my silicon muffin tray (makes 6). I did have to fill one at a time and I put my tray on my food scale so I could accurately see how much of the mixture was going into each ‘bar’. If you’re not on-season, I am sure you can eye-out this clean protein bar. I put my tray in the freezer for 30 minutes. I recommend that when you check your bars, if they are sticky, put them back in for longer. Also, if you take them to work or school, you might want to bring an ice pack because they tend to melt. However, with that being said, they are still fantastic and in fact taste like thick chocolate oatmeal so it’s your call.  If you get a chance, try it!

thefameofhealthandfitness:

CHOCOLATE COCONUT NO-BAKE PROTEIN BARS

By Oxygen Magazine Staff Blog

This no-bake protein bar was such a treat!

  1. It was easy to make (key!) 
  2. It only took 30 minutes before it was ready to eat
  3. It was tasty
  4. It was filling

I followed Oxygen’s recipe but tweaked a few things so it fits perfectly into my competition prep diet. Also, I used a silicon muffin tray instead of parchment paper. I need to beware of the amount of starchy carbs, healthy fats, and protein I am consuming. I made a half batch and divided the mixture accordingly.

I used:

  • 84g of oats ~ 1 cup
  • 1/4 cup coconut butter ~ 4 TBSP
  • 3 scoops of MAGNUM Quattro Chocolate Love whey

I weighed my entire batch so I knew how much everything weighed before dividing it up. Next, I divided the overall mixture weight by 6 and evenly distributed it into my silicon muffin tray (makes 6). I did have to fill one at a time and I put my tray on my food scale so I could accurately see how much of the mixture was going into each ‘bar’. If you’re not on-season, I am sure you can eye-out this clean protein bar. I put my tray in the freezer for 30 minutes. I recommend that when you check your bars, if they are sticky, put them back in for longer. Also, if you take them to work or school, you might want to bring an ice pack because they tend to melt. However, with that being said, they are still fantastic and in fact taste like thick chocolate oatmeal so it’s your call. 

If you get a chance, try it!


(via muffintop-less)

♦ 1 week ago

muffintop-less: SALMON-CAPER BREAKFAST POCKETS INGREDIENTS: 1/3 cup light cream cheese 3 tbsp capers, drained Zest 1/2 lemon (about 1 1/2 tsp) 2 whole-wheat pitas (each 6 inches in diameter), halved 7 oz cooked salmon (pouched or canned), flaked 2 Roma tomatoes, sliced2 cups baby arugula leaves INSTRUCTIONS: In a small bowl, blend together cream cheese, capers and lemon zest. Gently open 1 pita half and spread quarter of cream-cheese mixture on 1 side. Arrange quarter of salmon on top of cream-cheese mixture, then add quarter of tomato and tuck in 1/2 cup arugula. Repeat steps with remaining pita halves and filling. -Clean Eating Magazine

muffintop-less:

SALMON-CAPER BREAKFAST POCKETS

INGREDIENTS:

  • 1/3 cup light cream cheese
  • 3 tbsp capers, drained
  • Zest 1/2 lemon (about 1 1/2 tsp)
  • 2 whole-wheat pitas (each 6 inches in diameter), halved
  • 7 oz cooked salmon (pouched or canned), flaked
  • 2 Roma tomatoes, sliced2 cups baby arugula leaves

INSTRUCTIONS:

  1. In a small bowl, blend together cream cheese, capers and lemon zest.
  2. Gently open 1 pita half and spread quarter of cream-cheese mixture on 1 side. Arrange quarter of salmon on top of cream-cheese mixture, then add quarter of tomato and tuck in 1/2 cup arugula. Repeat steps with remaining pita halves and filling.

-Clean Eating Magazine

♦ 1 week ago

muffintop-less: My Cupcake Batter Protein Shake 1 Scoop Vanilla protein powder1/2 Cup nonfat/lowfat cottage cheese1 T Instant, sugar-free pudding mix (any flavor, I used Cheesecake)1/2 Cup Sugar-Free Vanilla Coconut milk 3-5 Ice cubes Blend and Enjoy! =) 

muffintop-less:

My Cupcake Batter Protein Shake

1 Scoop Vanilla protein powder
1/2 Cup nonfat/lowfat cottage cheese
1 T Instant, sugar-free pudding mix (any flavor, I used Cheesecake)
1/2 Cup Sugar-Free Vanilla Coconut milk 
3-5 Ice cubes

Blend and Enjoy! =) 

♦ 1 week ago

› So, you really think running will get you those abs?

thespartanwarrior:

Here’s further proof as to why I practice, preach and believe in intermittent fasting, lifting heavy and not doing any cardio.

I know people that spend hours in the gym, but look the same now as they did 6 months ago. They are not getting the results they want. The reason is simple: they have underestimated the importance of their diet.

Please look at these two pictures and consider this:

  1. I did not change my training when starting the diet, and haven’t changed it for the last 9 months. 
  2. I did not do any cardio.  
  3. I did this in 7 weeks. (Details here)

Read More at Fat to Ripped

Peanut Butter Mousse

healthysexyhappy:

Directions

Puree one 12.3-ounce package silken tofu and 1/3 cup eachreduced-fat creamy peanut butter and confectioners’ sugar in a blender until smooth. Divide among glasses, cover with plastic wrap and refrigerate until set, at least 30 minutes. Top with a dollop of Marshmallow Fluff and sprinkle with chopped peanuts and/orchocolate.

(Source: foodnetwork.com)

now-watch-me-work: 6th Call Out Challenger Submission: Homemade Parfaits “Homemade parfaits are one of my favorite go-to meals - they are low in fat, high in protein, easy to make, and extremely filling.  You can make them with just about any combo of yogurt, fruit, granola, or anything else you can think of.  I made this one for my breakfast this morning and honestly didn’t even think I could finish the whole thing, but it was too good to waste!  Mine are usually made in place of regular meals, so they are pretty large, but if you cut the portions in half it’s a perfect snack as well!” ~ healthyatlast COMBINE: 1/2 of a 6 oz. container Honey flavored greek yogurt 1/2 cup low-fat cottage cheese 10 raspberries 25 blueberries 1/4 cup granola NUTRITION FACTS: (These will vary depending on what products you use) 280 calories | 44g carbs | 3g fat | 23g protien

now-watch-me-work:

6th Call Out Challenger Submission: Homemade Parfaits

“Homemade parfaits are one of my favorite go-to meals - they are low in fat, high in protein, easy to make, and extremely filling.  You can make them with just about any combo of yogurt, fruit, granola, or anything else you can think of.  I made this one for my breakfast this morning and honestly didn’t even think I could finish the whole thing, but it was too good to waste!  Mine are usually made in place of regular meals, so they are pretty large, but if you cut the portions in half it’s a perfect snack as well!” ~ healthyatlast

COMBINE:

  • 1/2 of a 6 oz. container Honey flavored greek yogurt
  • 1/2 cup low-fat cottage cheese
  • 10 raspberries
  • 25 blueberries
  • 1/4 cup granola

NUTRITION FACTS: (These will vary depending on what products you use) 280 calories | 44g carbs | 3g fat | 23g protien

♦ 2 weeks ago

shedfatgainconfidence:

Avocado Egg Salad
Servings: 6 • Size: 1/2 cup • Old Points: 3 pt • Points+: 4 pt (w/ light Flatout 7 pts)
Calories: 154.7 • Fat: 11.7 g • Protein: 9.3 g • Carb: 4.6 g • Fiber: 3 g • Sugar: 0.5 g
Sodium: 132 mg (without salt)

Ingredients:

  • 4 large hard-boiled eggs, chopped
  • 4 hard boiled egg whites, chopped (discard the rest)
  • 1 medium hass avocado, cut into 1/2-inch pieces
  • 1 tbsp light mayonnaise
  • 1 tbsp fat free plain yogurt
  • 1/2 tablespoon finely chopped chives
  • 2 teaspoons red wine vinegar
  • 1/2 tsp Kosher salt
  • pinch freshly ground pepper


Directions:

Combine the egg yolks with the avocado, light mayo, yogurt, chives, vinegar, salt and pepper. Mash with a fork. Combine with egg whites and adjust salt as needed.

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(via melanie-is-healthy)