A journey to recovery through food and fitness.
So I don’t know what it’s been lately but I’ve been absurdly tired no matter what I do, or do not do. I could get 8 hours of sleep or 4, drink coffee or not, work out or not…it just doesn’t matter. But it’s gotten to the point where I’m falling asleep in the middle of my workouts and that’s just no bueno. I really want to figure out what it is, I even tried not drinking coffee for a little over a week (my boyfriend thought it was my caffeine intake) but I’m exactly the same. I just want to be able to make it through my days without being exhausted.
Well today’s workout was a good one, it was back and bicep day which is one of my most difficult, but one of the one’s that I definitely feel the most afterwards. I was really sleepy so it was even harder for me to get through but I did it. Lately I’ve also been trying to be more creative with my post-workout shakes and today’s was fantastic, not to pat myself on the back or anything. I can’t even keep you guys in suspense anymore, so here it is:
Strawberry Vanilla Protein Smoothie
Ingredients:
1/2 cup unsweetened almond milk
1 scoop vanilla protein powder
3 oz frozen strawberries (I used one of those pre-packaged Dole frozen cups)
1 tsp plain, nonfat yogurt
Directions:
Throw it all in a blender and mix well. 
Try not to drink it all in under five seconds.
Nutritional info per serving (makes one shake): Calories- 141; Total Fat- 1.6g; Saturated Fat- 0.8g; Cholesterol- 4mg; Sodium- 19mg; Carbs- 10.9g; Fiber- 2.6g; Sugars- 3.6g; Protein- 20.7g

Sounds delicious, right? It totally was and I even topped mine with a couple of crushed up raw almonds (my addiction). So my question for you guys today, what’s the most creative pre/post-workout shake or smoothie you’ve come up with?

So I don’t know what it’s been lately but I’ve been absurdly tired no matter what I do, or do not do. I could get 8 hours of sleep or 4, drink coffee or not, work out or not…it just doesn’t matter. But it’s gotten to the point where I’m falling asleep in the middle of my workouts and that’s just no bueno. I really want to figure out what it is, I even tried not drinking coffee for a little over a week (my boyfriend thought it was my caffeine intake) but I’m exactly the same. I just want to be able to make it through my days without being exhausted.

Well today’s workout was a good one, it was back and bicep day which is one of my most difficult, but one of the one’s that I definitely feel the most afterwards. I was really sleepy so it was even harder for me to get through but I did it. Lately I’ve also been trying to be more creative with my post-workout shakes and today’s was fantastic, not to pat myself on the back or anything. I can’t even keep you guys in suspense anymore, so here it is:

Strawberry Vanilla Protein Smoothie

Ingredients:

  • 1/2 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 3 oz frozen strawberries (I used one of those pre-packaged Dole frozen cups)
  • 1 tsp plain, nonfat yogurt
Directions:
  1. Throw it all in a blender and mix well. 
  2. Try not to drink it all in under five seconds.
Nutritional info per serving (makes one shake): Calories- 141; Total Fat- 1.6g; Saturated Fat- 0.8g; Cholesterol- 4mg; Sodium- 19mg; Carbs- 10.9g; Fiber- 2.6g; Sugars- 3.6g; Protein- 20.7g


Sounds delicious, right? It totally was and I even topped mine with a couple of crushed up raw almonds (my addiction). So my question for you guys today, what’s the most creative pre/post-workout shake or smoothie you’ve come up with?
I here have the overnight oats to beat ALL the overnight oats! I personally have tried a bunch of different kinds and this is without a doubt my new favorite. 
Blueberry Yogurt Overnight Oats
Ingredients:
1/3 cup oats
1/4 cup plain nonfat yogurt
1 cup Dole frozen blueberries (about 3 oz)
1/4 cup water
Directions:
Add all to a small jar and mix together well and stick in the fridge overnight.
Take out in the morning and enjoy as is after mixing a little bit!
Nutritional info per serving (serves one): Calories- 163; Total Fat- 2.3g; Saturated Fat- 0.3g; Cholesterol- 0.5mg; Sodium- 40mg; Carbs- 31.3g; Fiber- 5.1g; Sugars- 11g (all natural); Protein- 5.8g (if you use plain nonfat greek yogurt, this could be higher.)

I here have the overnight oats to beat ALL the overnight oats! I personally have tried a bunch of different kinds and this is without a doubt my new favorite. 

Blueberry Yogurt Overnight Oats

Ingredients:

  • 1/3 cup oats
  • 1/4 cup plain nonfat yogurt
  • 1 cup Dole frozen blueberries (about 3 oz)
  • 1/4 cup water

Directions:

  1. Add all to a small jar and mix together well and stick in the fridge overnight.
  2. Take out in the morning and enjoy as is after mixing a little bit!

Nutritional info per serving (serves one): Calories- 163; Total Fat- 2.3g; Saturated Fat- 0.3g; Cholesterol- 0.5mg; Sodium- 40mg; Carbs- 31.3g; Fiber- 5.1g; Sugars- 11g (all natural); Protein- 5.8g (if you use plain nonfat greek yogurt, this could be higher.)

It’s my first step-by-step recipe with pictures for each step! I was cruising the web the other morning and I stumbled across a site called Steph Chows and sat there and looked through all of her recipes because that’s what I do. Well I came across one that I really would like to make my mom and altered it a bit. It was Whole Wheat Biscotti.

Did I mention what time it was when I randomly decided to start making this biscotti for her? Yeah, I had work at 5 pm and I wanted to workout so I figured I might as well get it out of the way. Makes sense, right?

Didn’t think so.

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This past week I’ve been on a pumpkin kick, which let’s be honest now, once you get your first taste of pumpkin for the year, how can you really go back? I’ve been so busy this week with work and I’ve been going crazy trying to get all of these things made so that I have something decent to eat there and I haven’t failed too badly. Hopefully you enjoy this super delicious recipe as much as I did (I couldn’t believe I ate the whole thing!)

Pumpkin Protein Pancakes

Borrowed From: Peanut Butter Fingers

Ingredients:

  • 2/3 cup old fashioned oats
  • 1/4 cup 1% cottage cheese
  • 1/4 cup canned pumpkin puree
  • 1 egg
  • 1 egg white
  • 1/2 tsp cinnamon 
  • 2 tsp sugar free maple syrup

Directions:

  1. Add all of your ingredients into a food processor and blend well until most, if not all, of your chunks are gone.
  2. Spray your pan and heat to medium heat.
  3. Pour your batter into the heated pan, making either 3 medium pancakes or 5 small.
  4. Wait until the edges of your pancakes start to harden (about 2-3 minutes) and then flip, cooking on the other side another 2 or 3 minutes.
  5. Top with whatever toppings you please!

Nutritional info per serving (makes 1 serving): Calories- 320; Total Fat- 7.6g; Saturated Fat- 2.1g; Cholesterol- 163.6mg; Sodium- 353.3mg; Carbs- 41.6g; Fiber- 6g; Sugars- 2.4g; Protein- 22.8g

I don’t know about anybody else, but I can’t wait until Fall just because I love pumpkin and I don’t always want to get the canned stuff. But this morning I just couldn’t wait and got some of that so I could make some super delicious (and filling) pumpkin pie oatmeal! And of course since it was before my workout, I had to throw in a little bit of protein :p
Pumpkin Pie Protein Oatmeal
Ingredients:
1/4 cup pumpkin puree (NOT pumpkin pie filling)
1/3 cup oats
1/4 cup milk (I used my lactose/fat free milk)
1/4 cup water
1 egg white
1 tsp almond butter
1 tsp raw sunflower seeds
1/4 scoop vanilla protein
2 oz vanilla greek yogurt
pumpkin pie spice to taste
sugar free maple syrup to taste
Directions:
Whisk your egg white in a small bowl.
In a separate bowl, combine milk, water and oats.
Whisk in your egg white and mix everything together, microwave for 2 minutes, stopping half way through to mix.
After your oatmeal is cooked up, just add in everything else! The pumpkin, protein, spices, yogurt, sunflower seeds, syrup and almond butter. 
From looking at so many recipes, I’ve noticed that a lot of people will add egg whites to their oatmeal because it makes it a lot fluffier, which it does and it’s delicious!
Nutritional info per bowl (could vary depending on syrup amount): Calories- 259; Total Fat- 6.3g; Saturated Fat- 0.8g; Cholesterol- 3.9mg; Sodium- 156.7mg; Carbs- 32.5g; Fiber- 3.9g; Sugars- 10.1g; Protein- 20.5g

I don’t know about anybody else, but I can’t wait until Fall just because I love pumpkin and I don’t always want to get the canned stuff. But this morning I just couldn’t wait and got some of that so I could make some super delicious (and filling) pumpkin pie oatmeal! And of course since it was before my workout, I had to throw in a little bit of protein :p

Pumpkin Pie Protein Oatmeal

Ingredients:

  • 1/4 cup pumpkin puree (NOT pumpkin pie filling)
  • 1/3 cup oats
  • 1/4 cup milk (I used my lactose/fat free milk)
  • 1/4 cup water
  • 1 egg white
  • 1 tsp almond butter
  • 1 tsp raw sunflower seeds
  • 1/4 scoop vanilla protein
  • 2 oz vanilla greek yogurt
  • pumpkin pie spice to taste
  • sugar free maple syrup to taste

Directions:

  • Whisk your egg white in a small bowl.
  • In a separate bowl, combine milk, water and oats.
  • Whisk in your egg white and mix everything together, microwave for 2 minutes, stopping half way through to mix.
  • After your oatmeal is cooked up, just add in everything else! The pumpkin, protein, spices, yogurt, sunflower seeds, syrup and almond butter. 

From looking at so many recipes, I’ve noticed that a lot of people will add egg whites to their oatmeal because it makes it a lot fluffier, which it does and it’s delicious!

Nutritional info per bowl (could vary depending on syrup amount): Calories- 259; Total Fat- 6.3g; Saturated Fat- 0.8g; Cholesterol- 3.9mg; Sodium- 156.7mg; Carbs- 32.5g; Fiber- 3.9g; Sugars- 10.1g; Protein- 20.5g

So if you’re a female…then I’m going to go ahead and assume you like chocolate (unless you’re one of those random strange ones who doesn’t like it or who’s allergic :p), but this recipe right here is definitely for the lovers of chocolate and of course…almond butter. 
Borrowed from: Sprint2thetable
Ingredients:
1/3 cup oats
banana butter (1/2 small banana blended together with 1 1/2 tsp almond butter)
1/2 scoop your favorite chocolate protein powder
1/4 cup milk (I used my lactose/fat free milk)
Directions:
First make your banana butter, blending together your banana and almond butter.
Then combine all of the ingredients in any small container with a lid (an old pb jar, or I use a small mason jar), mix together evenly and put in the fridge overnight.
In the morning either eat cold or I popped it in the microwave for a minute in a bowl and then topped it with 2 tsp of granola and some vanilla greek yogurt!
Nutritional info per serving: Calories- 258; Total Fat- 6.7g; Saturated Fat- 0.9g; Cholesterol- 3.5mg; Sodium- 126.1mg; Carbs- 35g; Fiber- 4.4g; Sugars- 9.9 (all natural from milk & banana); Protein- 17.1g

So if you’re a female…then I’m going to go ahead and assume you like chocolate (unless you’re one of those random strange ones who doesn’t like it or who’s allergic :p), but this recipe right here is definitely for the lovers of chocolate and of course…almond butter. 

Borrowed from: Sprint2thetable

Ingredients:

  • 1/3 cup oats
  • banana butter (1/2 small banana blended together with 1 1/2 tsp almond butter)
  • 1/2 scoop your favorite chocolate protein powder
  • 1/4 cup milk (I used my lactose/fat free milk)

Directions:

  1. First make your banana butter, blending together your banana and almond butter.
  2. Then combine all of the ingredients in any small container with a lid (an old pb jar, or I use a small mason jar), mix together evenly and put in the fridge overnight.
  3. In the morning either eat cold or I popped it in the microwave for a minute in a bowl and then topped it with 2 tsp of granola and some vanilla greek yogurt!

Nutritional info per serving: Calories- 258; Total Fat- 6.7g; Saturated Fat- 0.9g; Cholesterol- 3.5mg; Sodium- 126.1mg; Carbs- 35g; Fiber- 4.4g; Sugars- 9.9 (all natural from milk & banana); Protein- 17.1g

So this is something a little different than what I would normally eat because I’ve always been a little bit skeptical of the whole “green monster” thing, but man, am I happy I changed my mind and decided to have a go at it.
Inspired by: OhSheGlows
Ingredients:
2/3 cup milk (I used lactose/fat free milk, but almond or any other kind will do)
1 large handful fresh spinach
1 ripe banana
1.5 tbsp chia seeds (I didn’t have these and apparently they were very necessary for the thickening so I highly recommend it.)
1/3 cup rolled oats
Directions:
Blend together banana, milk, chia seeds and spinach until smooth.
Pour your oats in the bottom of a small mason jar (or anything with a lid) and pour the mix on top, mixing it all together.
Pop in the fridge overnight.
The night morning enjoy cold. I topped mine with almond butter and a tsp of granola :)
Nutritional info per jar: Calories- 254; Total Fat- 2.2g; Saturated Fat- 0.5g; Cholesterol- 2.7mg; Sodium- 119.9mg; Carbs- 50.7; Fiber- 6.3; Sugars- 20.5g (all natural from the milk & banana); Protein- 11.1g 

So this is something a little different than what I would normally eat because I’ve always been a little bit skeptical of the whole “green monster” thing, but man, am I happy I changed my mind and decided to have a go at it.

Inspired by: OhSheGlows

Ingredients:

  • 2/3 cup milk (I used lactose/fat free milk, but almond or any other kind will do)
  • 1 large handful fresh spinach
  • 1 ripe banana
  • 1.5 tbsp chia seeds (I didn’t have these and apparently they were very necessary for the thickening so I highly recommend it.)
  • 1/3 cup rolled oats

Directions:

  • Blend together banana, milk, chia seeds and spinach until smooth.
  • Pour your oats in the bottom of a small mason jar (or anything with a lid) and pour the mix on top, mixing it all together.
  • Pop in the fridge overnight.
  • The night morning enjoy cold. I topped mine with almond butter and a tsp of granola :)

Nutritional info per jar: Calories- 254; Total Fat- 2.2g; Saturated Fat- 0.5g; Cholesterol- 2.7mg; Sodium- 119.9mg; Carbs- 50.7; Fiber- 6.3; Sugars- 20.5g (all natural from the milk & banana); Protein- 11.1g 

I truly wish that I could say that I came up with this wonderful idea but sadly, I cannot. But I can say that it’s absolutely delicious and I could live off of it if that we’re socially acceptable. Why are you still reading this and not running for your kitchen to run and try this yet?
Baked Egg in Avocado
Ingredients:
1/2 avocado
1 egg
spices (if you wish)
Directions:
Grab your avocado and cut it in half carefully to remove the pit.
Take one half and scoop it out a little bit so that the hole is big enough to hold the egg.
Pre-heat your toaster oven (or regular oven) to 425 degrees.
Cut off of the bag of the avocado a chunk so that it can stand flat in the oven.
Crack your egg in the hole and sprinkle with spices if adding.
Pop it in the toaster oven for 10-15 minutes depending on how firm you want your egg to be.
ENJOY!
Nutritional info per half avocado and 1 egg: Calories- 161; Total Fat- 13.5g; Saturated Fat- 2.6g; Cholesterol- 158.6mg; Sodium-57.2mg; Carbs- 6g; Fiber- 4.5g; Sugars- 0.7g; Protein- 6.1g

I truly wish that I could say that I came up with this wonderful idea but sadly, I cannot. But I can say that it’s absolutely delicious and I could live off of it if that we’re socially acceptable. Why are you still reading this and not running for your kitchen to run and try this yet?

Baked Egg in Avocado

Ingredients:

  • 1/2 avocado
  • 1 egg
  • spices (if you wish)

Directions:

  1. Grab your avocado and cut it in half carefully to remove the pit.
  2. Take one half and scoop it out a little bit so that the hole is big enough to hold the egg.
  3. Pre-heat your toaster oven (or regular oven) to 425 degrees.
  4. Cut off of the bag of the avocado a chunk so that it can stand flat in the oven.
  5. Crack your egg in the hole and sprinkle with spices if adding.
  6. Pop it in the toaster oven for 10-15 minutes depending on how firm you want your egg to be.
  7. ENJOY!

Nutritional info per half avocado and 1 egg: Calories- 161; Total Fat- 13.5g; Saturated Fat- 2.6g; Cholesterol- 158.6mg; Sodium-57.2mg; Carbs- 6g; Fiber- 4.5g; Sugars- 0.7g; Protein- 6.1g

Okay, so let’s be honest. How could you not be excited over something that has both chocolate AND almonds? Especially when made into almond butter. I’ll answer that for you, you have to be excited. 
Chocolate Almond Butter
Ingredients:
1 6-oz can roasted almonds (or raw natural and roast yourself)
1/2 scoop chocolate protein powder
1 tsp cocoa powder
Directions:
Add your almonds to your food processor and blend. Don’t give up if you think that it’s not going to become creamy and smooth, it really does take awhile (about 4-5 minutes). 
Once they’re starting to chop up, they almonds will eventually start to ball up in the food processor — keep going.
After only a little while longer the almonds will release their oil and you’ll see that they’re finally looking like nut butter.
Now that it’s all blended together, add your protein and cocoa and mix together nicely. Make sure to NOT add these before blending your almonds.
Store in the fridge and try not to eat it all at once. :-)
Nutritional info per serving (makes about 12 tbsp servings, give or take): Calories- 90; Total Fat- 7.5g; Saturated Fat- 0.5g; Cholesterol- 0.2mg; Sodium- 72.4mg (if using the already salted roasted almonds); Carbs- 2.7g; Fiber- 1.6g; Sugar- 0.5g; Protein- 3.9g

Okay, so let’s be honest. How could you not be excited over something that has both chocolate AND almonds? Especially when made into almond butter. I’ll answer that for you, you have to be excited. 

Chocolate Almond Butter

Ingredients:

  • 1 6-oz can roasted almonds (or raw natural and roast yourself)
  • 1/2 scoop chocolate protein powder
  • 1 tsp cocoa powder

Directions:

  1. Add your almonds to your food processor and blend. Don’t give up if you think that it’s not going to become creamy and smooth, it really does take awhile (about 4-5 minutes). 
  2. Once they’re starting to chop up, they almonds will eventually start to ball up in the food processor — keep going.
  3. After only a little while longer the almonds will release their oil and you’ll see that they’re finally looking like nut butter.
  4. Now that it’s all blended together, add your protein and cocoa and mix together nicely. Make sure to NOT add these before blending your almonds.
  5. Store in the fridge and try not to eat it all at once. :-)

Nutritional info per serving (makes about 12 tbsp servings, give or take): Calories- 90; Total Fat- 7.5g; Saturated Fat- 0.5g; Cholesterol- 0.2mg; Sodium- 72.4mg (if using the already salted roasted almonds); Carbs- 2.7g; Fiber- 1.6g; Sugar- 0.5g; Protein- 3.9g

This was without a doubt one of my favorite breakfasts that I have ever made. They could obviously be eaten separately but they were quite yummy together. :-)   Why spend $5 on a tall drink at Starbucks when you can make it at home?
Chocolate Protein Oatmeal
Inspired by: ilovefetacheese
Ingredients:
1/3 cup oats
2/3 cup water
1/2 scoop chocolate protein powder
1/2 tsp cocoa powder
1 tsp almond butter
1 tsp chocolate PB2
crushed almonds for topping
Directions:
First cook your oats.
Mix in everything else after and top with the crushed almonds. :-)
Nutritional info per serving (serves one): Calories- 187; Total Fat- 5.4g; Saturated Fat- 0.8g; Cholesterol- 2.5mg; Sodium- 103mg; Carbs- 21.2g; Fiber- 3.9g; Sugars- 0.8g; Protein- 15.4g

Homemade Frappuccino
Inspired by: Iheartvegetables
Ingredients:
1/2 cup brewed French Vanilla coffee, brought to room temp
1 handful ice
1 tbsp cocoa powder
3 packets Splenda
1/2 cup milk (I used my lactose/fat free milk)
1 tsp sugar free chocolate syrup
1 tsp chocolate protein powder
Optional whipped cream for topping
Directions:
Blend everything except for the whipped cream together until nice and smooth. Swirl some extra chocolate syrup around the inside of your glass and pour your drink. Top with whipped cream if using.
Nutritional info per serving (makes one drink): Calories- 118; Total Fat- 1g; Saturated Fat- 0.7g; Cholesterol- 2mg; Sodium- 80.8mg; Carbs- 19.9g; Fiber- 3.2g; Sugars- 8.4g; Protein- 6.5g
What’s your favorite Starbucks drink?

This was without a doubt one of my favorite breakfasts that I have ever made. They could obviously be eaten separately but they were quite yummy together. :-)   Why spend $5 on a tall drink at Starbucks when you can make it at home?

Chocolate Protein Oatmeal

Inspired by: ilovefetacheese

Ingredients:

  • 1/3 cup oats
  • 2/3 cup water
  • 1/2 scoop chocolate protein powder
  • 1/2 tsp cocoa powder
  • 1 tsp almond butter
  • 1 tsp chocolate PB2
  • crushed almonds for topping
Directions:
  1. First cook your oats.
  2. Mix in everything else after and top with the crushed almonds. :-)
Nutritional info per serving (serves one): Calories- 187; Total Fat- 5.4g; Saturated Fat- 0.8g; Cholesterol- 2.5mg; Sodium- 103mg; Carbs- 21.2g; Fiber- 3.9g; Sugars- 0.8g; Protein- 15.4g

Homemade Frappuccino

Inspired by: Iheartvegetables

Ingredients:

  • 1/2 cup brewed French Vanilla coffee, brought to room temp
  • 1 handful ice
  • 1 tbsp cocoa powder
  • 3 packets Splenda
  • 1/2 cup milk (I used my lactose/fat free milk)
  • 1 tsp sugar free chocolate syrup
  • 1 tsp chocolate protein powder
  • Optional whipped cream for topping

Directions:

  1. Blend everything except for the whipped cream together until nice and smooth. Swirl some extra chocolate syrup around the inside of your glass and pour your drink. Top with whipped cream if using.

Nutritional info per serving (makes one drink): Calories- 118; Total Fat- 1g; Saturated Fat- 0.7g; Cholesterol- 2mg; Sodium- 80.8mg; Carbs- 19.9g; Fiber- 3.2g; Sugars- 8.4g; Protein- 6.5g

What’s your favorite Starbucks drink?