Tired of the same old chicken recipe? Spice things up with this one! All you peanut butter lovers will really appreciate this sauce and it may just end up a mainstay on your current diet.
If you happen to be watching your carbs, the rice can easily be replaced with cauliflower or spaghetti squash if you are craving a ‘noodle’ type of dish.
First combine the soy sauce, peanut butter, and vinegar. Set this bowl aside and heat olive oil over load heat until bubbling. Add chicken breasts, sprinkling with garlic powder, onion powder, and ginger. Cook for 5-7 minutes, flipping chicken halfway through.
Reduce the heat and then add in broccoli, sliced onions, and the pre-mixed sauce from above. Cover this and let simmer for another 5 minutes or until vegetables have reached the tenderness you desire.
Serve over rice, tossing chopped peanuts over top.
Some people make a very critical mistake after their exercise session – they don’t eat!
They think, why eat all the calories back that I just burned off? Problem is, if you don’t eat, your body can’t recover.
Yes, you did just burn off some calories and if your goal is fat loss, that’s the aim. BUT, at the same time you need to understand that it’s the total amount of calories you burn over the entire day that determines if you lose weight. Not just what you burn around your workout. Read more…
If you often find yourself passing by the local coffee house eyeing one of their fancier hot beverages, you aren’t alone. Consumption of these products has begun to skyrocket, but unfortunately, our waistlines have as well.
It’s not unusual for these flavorful drinks to contain 500 or more calories, along with a whole host of saturated fat and pure sugar. If you have any concern about your physique, this is definitely a beverage you want to avoid. Luckily, with a little creativity, you can whip up your own gourmet hot chocolate.
Here’s a recipe that’s high in protein, while being low in fat and sugar - just what your trainer likely ordered.
6 oz. fat free skim or 1% milk
6 oz. hot water
1 scoop chocolate protein powder
1-2 packets of sweetener, depending on your individual taste preference
First mix protein powder and milk together in a shaker bottle and shake until well-blended. Add the hot water to this and stir in the artificial sweetener. Note that you can increase or decrease the milk content depending on how rich you desire the beverage to be.
Does what you eat affect your sex life? You bet. By following a healthy diet rich in certain foods, you can naturally increase your libido. So, not only do you get the positive training benefits that transfer over to the bedroom such as increased body confidence, but, if you follow a good muscle building diet, you can reap even more rewards.
Here’s registered dietitian Elizabeth, otherwise known as ‘KitchenScienceVixen’, discussing which foods will give you an energy boost in bed.
Looking for something cheesy but don’t want all the carbs and fat? This is the perfect solution. Chalk full of protein, calcium, and vitamin A, this is the perfect accompaniment to your protein source.
200 grams low fat ricotta cheese
5 grams of butter
1-2 tbsp milk
70 grams low fat feta cheese
1 cup spinach
½ cup chopped onion
1 diced red pepper
Begin by melting the butter in a saucepan. Once melted, stir in ricotta cheese and then add the milk until the mixture is smooth, yet still has some thickness to it. Next, add in the half the feta cheese and the spinach, stirring continuously until the spinach is slightly melted. Finally, toss in the last bit of feta cheese and then pour over chicken, fish, or use it as a sauce over steamed vegetables.
You don’t have to resort to THIS to get your protein!
If you’re looking for a healthy alternative for some of the high-sugar granola bars out there, this recipe is a perfect choice. Packed with whole grain oats, raisins, a good dose of protein, and a small amount of olive oil to get your healthy fats in, it’s a great snack for when you hit that low during the mid-afternoon.
Ingredients:
2 cups rolled oats
8 scoops vanilla protein powder
1 cup raisins
1 and 1/3 cups unsweetened applesauce
¼ cup skim milk
1 tbsp olive oil
2 tsp cinnamon
1 tsp maple extract
1/3 cup artificial sweetener
First blend one cup of the rolled oats until fine. Next, add the remaining oats along with the raisins, protein powder, sweetener, cinnamon, and salt. Once combined, add in the applesauce, milk, vanilla extract, and oil.
Next, cut out 8 squares of aluminum foil and spoon equal amounts of the mixture onto each square, pressing to form into a bar shape. From there, roll the edges of the foil inwards slightly and place them in a pre-heated oven at 350 degrees Fahrenheit for 15-20 minutes.
