Katie's Tad Bits

Our bodies have interesting way of telling us what it needs. How you manage to keep cravings at bay by recognizing what your body is telling you. For example, when those chocolate or sweet cravings hit me, it means I need more carbs. The body only cares to survive; therefore, when the energy balance is in too far of a deficit, it signals for sugars-- the fastest energy source we can get to satisfy that demand. I recognized this and tapered up the portion sizes of good carbs and the sweet cravings will go away. When I crave pizza or chicken tenders, I know that my fats needed to go up, so I increased my good fats, like an avocado and almonds.

Listen to your body and your cravings and fuel accordingly, your dress size will thank you later. #Happy Memorial Day# Train Mean#Eat Clean

Protein Angel Food Cake

Memorial Weekend....

Here is to BBQ's and a weekend at the lake. Even though this is the time of celebration and greasy food, your diet does not need to sacrifice the taste of healthy food. This cake probably has the best flavor with the use of a few clean ingredients.

Ingredients

• 18 egg whites
• 2 teaspoon cream tartar
• 1 cup Ideal sugar ( powdered sugar substitute)
• 1 teaspoon vanilla
• 1 cup of unflavored protein powder
• Pam Spray

Directions:

Add the egg whites, cream tartar, sugar, vanilla, protein. Blend all the ingredients using a electric beater. Spray the cake pan and pour the mixture in the pan. Bake for at 350 for 30 to 45 minutes. Place a toothpick in the middle of the cake. If it comes out clean, the cake is fully cooked. Allow to cool and serve with berries.

My Grocery List

Protein:

• Eggs (5 cartons per week)
• Lean hamburger meat (96%)
• Extra lean ground turkey meat
• Tilapia
• Salmon
• FAGE Greek Yogurt 
• Boneless Skinless Chicken Breast

Vegetables:

• Spinach
• Kale
• Asparagus
• Brocolli
• Bell Peppers
• Red Peppers
• Cauliflower
• Brussel Sprouts
• Zucchini 
• Carrots
•  Squash
• mushrooms

Complex Carbohydrates:

• old-fashioned oatmeal
• Quinoa
• Sweet potatoes
• peas
• Whole Wheat Bread (Sara Lee 45 calorie/ Ezekiel)
• Yams
• Brown Rice
• Lentils
• Barley
• Beans
• Black-eyed peas
• corm
• corn tortillas
• whole wheat pasta
• Rice cakes
• Kashi
• cream of wheat

Healthy Fats (1-2 servings daily)

•  avocado
• olive oil
• Tablespoon Smart Balance Light
•  nuts
• olives
• unsweetened almond milk
• Tablespoon nut butter
• Omega 3 enchanged egg yolk
• coconut oil
• flaxseed oil

Fruits: keep 1-2 daily 

I really don't eat fruit daily, but if I do, I eat it in place of a carb.

• strawberries
• blueberries
• pink lady finger apples
• bananas

Beverages:

• water
• coffee

Condiments:

• Heinz reduce sugar ketchup
• mustard
• Mrs. Dash
• Ideal Sugar
• unsweetened Cocoa
• Salsa
• Hungry Jack sugar-free butter syrup
• cinnamon
• Basil
• oregano
• chili powder
• cayenne pepper
• ground pepper
• La Madeleines Fat-free Cesar
• Fat Free Spicy Italian 

PB 2 Spread

PB2 Spread

When I have a craving for peanut, but I really don't want to sacrifice the calories and fat, I will grab my PB2. This is excellent as a spread, dip, or simply devouring it right out of the bowl. Super easy...super healthy...

Ingredients:

• 2 tablespoons of PB2 (powdered peanut butter)
• 1 cup FAGE Greek yogurt
• 2 tablespoons of Ideal sugar (sugar subsitute)

175 calories

28 grams of protein

1.5 grams of fat

Egg Wrap

Ingredients:

Pam Spray

5 eggs whites

1/4 small avacado

small romano tomato

1 cup spinach

small skillet

Directions:

Spray the pan, thoroughly, with Pam Spray. On medium heat, Crack all 5 eggs in the skillet. When egg the becomes firm (like a pancake) flip over until it is cooked to your liking.

Spread 1/4 of avocado to the egg wrap and fill the rest with veggies and spinach. 

Super-foods: 

Super easy... Super healthy.

Peanut Butter Pro-Balls

Ingredients:

• 1 cup of oats
• 1/2 of Peanut Butter (Smart Balance Crunchy)
• 4 tablespoons of Ideal Sugar (stevia)
• 2 tablespoons unsweetened almond milk
• 4 tablespoons unflavored protein powder
• 2 tablespoons of chocolate chips (dark) 

Direction;

Combine the oats, sugar, protein powder in a medium size bowl. Melt the peanut butter in a bowl and add it to the mixture along with the almond milk. Lastly, add the chocolate chips to the dough.

Roll the dough into balls. Depending on the size, the recipe yields 12. That is....if you don't eat it before then. So...good!

Peanut Butter Protein Bars

Ingredients:

• 2 ripe bananas
• 2 tablespoon all natural crunchy peanut butter
• 2 cups of oats
• 3 tablespoon cinnamon 
• 1/2 cup unsweetened apple sauce
• 1/2 sugar substitute (ideal sugar)
• 1 teaspoon baking soda
• 2 scoops of protein powder  (I use unflavored)

Directions: Combined all the ingredients together. Spray the pan and pour into a 8x8 pan. Bake for 15- 20 minutes.

Makes 12 bars

103 calories

6 grams of protein

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Skinny Mac&Cheese

Ingredients:

12oz of whole wheat pasta (Glycemic Health Penne Pasta)
1/2 cup of FAGE Nonfat Greek Yogurt
1/2 cup nonfat milk
2 cups Reduce Fat Cheddar Cheese (Weight Watcher Mexican Stye Blend)
2 tablespoon of olive oil
1 teaspoon of nutmeg
salt
pepper


Directions: Preheat the oven to 350 and cook the pasta according to the box directions.

In a large bowl, mix the pasta with the oil, milk nutmeg, yogurt, and cheese.

Spray the bottom of a medium pyrex pan with Pam Spray. Pour the ingredients into the dish and bake for 15-20 minutes.

Add salt and peeper for taste.