The Fit Wishlist

Wishlist for a Fit-Girl

I've been a runner for years. YEARS. And that's not something that I want to give up any time soon... I still love the rush that I get from it, the clean air, the heart pounding, the knowing that I could (maybe) survive the Hunger Games/zombie attack/ T-Rex. Okay, maybe not, but still. Running has been too much a part of my life to just give up like that.

But, I am starting to find something else to love and live for. Weight lifting.

Yeah, if you knew me you'd probably laugh. Only a few months ago I couldn't do a single push up unless I did it on my knees... I have pretty much the worst upper body strength ever. It was something we frequently joked about in Cross Country (I also fail at crunchy-frogs. But that's another story).

But, since I've gotten an instagram (@grandsarahvan... not to be one of those annoying FOLLOW ME!! people or anything.) I've started to fall in love with the whole culture of bodybuilding. The power that comes from being able to move those weights around, to watch your body start to transform into a  SEXY MACHINE- that's what I want. I love the cheer, the ability to rejoice over healthy food, or embrace the 'fun' foods and know that they can fit into a healthy overall diet... that's what I want. I want muscles. Goodbye, twiggy me!

And, in typical Sarah fashion, I plunge into things head first, researching everything, learning as much as I can, and of course, searching for products to assist me in my goals. So, I'm compiling a list of all the amazing things that I need want (it will be whittled away VERY VERY slowly since I'm just a poor student and can't even find a summer job :(  ) Feel free to look up these products- they are all great and the companies behind them are as well. I am in no way affiliated, but maybe I could get a giveaway! Or if the companies sent me some to try, I'd love to do a review!

DA LIST

• Cellucor Whey Protein Powder. From what I hear, it's the bomb in terms of flavor profiles. I have plain vanilla and chocolate already, but they just don't excite me that much... but the Cellucor flavors! These can be baked into waffles, pancakes, mug cakes, or made into ice cream and proyo! Oh, baby! I specifically want to try Cor-Fetti (funfetti flavor), Chocolate Chip Cookie Dough, Peanut Butter Marshmallow (YESS), and S'mores.

• KRAVE all natural protein bars. Low in carbs, high in flavor and protein, these are soft baked and sure to NOT disappoint. I'm interested in the Cookie Dough, Birthday Cake, Banana Chocolate, and Peanut Butter Chocolate. (Sensing a theme?)

• PB Lean Custom Powdered Peanut Butter From myoatmeal.com, this is like PB2 except you can add whatever nuts/seeds/protein powder/fruit and flavor that you want! There are nearly ENDLESS possibilities, like chocolate brownie, banana bread, cookies and cream, and MORE! And since I could eat a jar of PB in one sitting, this would NOT go to waste.

• MyOatmeal Custom Oatmeal Blend Like the PB Lean, you design your own oatmeal with flavors, fruits, sweeteners, as well as other healthy goodies like chia seeds and quinoa flakes! Nomalicious!!
• Quest Bars I know, I know, it's almost inconceivable that I haven't yet hopped on this train. Quest bars pretty much have a cult following. If you don't believe me, just hop on instagram and see all the crazy things people do with these things. Like Krave, they are supposedly soft, full of protein, and low in carbs... as well as D-Licious. I think I could go for the Cookies and Cream, Chocolate Brownie, Cinnamon Roll, PB Chocolate, or PB Cravings.

• Wink Frozen Desserts At only 100 calories per PINT (that's about 1/6 the calories of the average ice cream, or 1/10 of a premium kind such as Ben and Jerry's), this could smash cravings without killing a clean diet.  They are Vegan, Fat free, Sugar Free, Chemical Free, Gluten Free, but most certainly not flavor free. Plus, they have creative flavors like Cinnamon Bun, Cake Batter, and Cocoa Dough (cookie dough in chocolate ice cream!!) WANT!!

• Arctic Zero So, I'm already officially on this band wagon. Addicted. It's 150 cal/pint, so a little steeper than Wink, as well as not vegan, BUT has more protein. And I've actually had it, so I can vouch. Holy YUMMERS. I'm putting it on here because they have some new flavors that I have to get my hands on- namely the SALTED CARAMEL
• Nut's 'N More Nut Butters As I mentioned, nut butter is basically my boyfriend. And this nut butter has TWICE the protein and slightly less fat than average nut butters- plus some great flavors to boot! Can you say Cinnamon Raisin Peanut, Toffee Chunk, or Chocolate Almond Coconut? Maybe it's better that I stay away...

• Monkey Butter More nut butter. What can I say? All-natural, and even a VEGETARIAN MAPLE BACON flavor. Also, White Chocolate Pretzel and Chocolate Peanut Butter Banana.

• You Fresh Naturals. Nut butter. Again. These are paleo, and most are vegan/gluten free to boot. Flavors to watch out for include Chocolate Chip Cookie Dough, White Chocolate Cake Batter, and Chocolate Chip Cookie Brownie Batter (How can you stuff so much amazingness into one thing?)

• Bare Butter Peanut free and vegan! Supposedly also great, with the consistency of the flavors it is trying to match. Brownie Batter, Cinnamon Raisin, and Chocolate Chip Cookie Dough are what I want to get my face in!

• FlapJacked Protein Pancake Mix Does this need any more saying? An easy way to make pancakes that have protein... no crazy ingredients!

• Mix-Ns  An easy, sugar-free way to add some flavor in pancakes/shakes, and the like. Great reviews from users! Cinnamon Swirl, Lemon Cake, Blueberry Muffin,

Samoa Cookie Smoothie/Shake

So, my last post was focused on the lovely birthday cake that I made for my lovely, Samoa loving sister (link there). Bottom line? I seem to have been swallowed in a caramelly, chocolatey, coconutty phase. With the cake neatly polished off and not a single crumb in sight, I knew I was going to have to return to square one to satisfy my cravings (our neighborhood seems oddly devoid of door-to-door girl scouts. Where are they when you need them?)

And, since I am completely in love with smoothies that basically taste like milkshakes (oh, the magic of frozen bananas!) I thought, "It's time food a protein smoothies...samoa style."*

*I don't think I actually literally thought this. My mind went something more along the lines of "Ahhh, Hungry!! FEED ME!!" I get grumpy without my snacks.

It looks a lot more chocolatey than it actually is (I didn't want the chocolate flavor to overpower the caramel and coconut), but trust me on this: it's a keeper in my long smoothie line up. Psst... it's only 120 calories, too! You could probably only eat about 2 actual samosa for that amount, and feel a lot less satisfied!

SAMOA COOKIE SMOOTHIE

(this recipe could easily be double for a more hearty post-workout snack)

1/2 frozen banana

2 T. fat free cottage cheese

1/3 scoop vanilla whey

1/3 cup almond milk (add more for thinner)

5-6 ice cubes (add more for thicker)

1 tsp. cocoa powder

1 drop butter extract (optional)

2-3 drops coconut extract

1.5 T. Torani sugar free salted caramel syrup

Pinch Xantham gum

Blend everything but the gum until smooth. Add the gum to thicken it up and blend again until you reach desired consistency. You can always add more banana/ice/cottage cheese to make a larger volume/ thicker shake.

I topped it with coconut to make it look pretty :)

Are you hungry thirsty now?

Hazelnut Mocha Frappacino Smoothie

In case you couldn't tell, I've been on kind of a smoothie kick. They're a great way to sneak in some extra fruit, protein, and, if you can handle it, veggies…Unfortunately, green smoothies just weird me out, so either I need to buy an opaque cup and blender to make them with, or I'm just sticking to the tried and true.

And since I'm a poor college student who is still using her iPhone as her blogging camera… well, I think you can probably guess which of those choices I'm opting for. But hey, I love salad, so I make up for it right?

Evidently, salad loves me right back. Pictured above is a nice little combo I got at a falafel place in Cambridge, MA- plain old green salad topped with enough hummus to make even ME happy (and it was AMAZING hummus. So creamy. I need a recipe) and 4 huge falafels! Plus, a smile, which is priceless in my book.

These past couple of days I have been craving Starbucks HARD. Despite the less-then-optimal weather conditions, this girl is in need of a nice cold frappacino. My dirty little secret… that's the only thing I ever order from Starbucks. Can I really call myself a coffee snob? I'm a fake ! *dramatic sob*

Well, on to the recipe. Coffee snob or no, it's delicious. It's so thick and creamy that I wanted to call it a shake, but it's also a candidate for a smoothie, AND a frappacino. I was going to make the title some ridiculously long thing, but that's neither her nor there (okay, it was going to be Smoothakacino. There. I said it.)

Hazelnut Mocha Protein Frappacino

1 packet instant coffee grounds 

6 large ice cubes (probably a cup?)

1/2 frozen ripe banana

2 T. cottage cheese

1/2 cup almond milk

1/2 scoop vanilla whey powder (or chocolate)

1/2 T. dark chocolate cocoa powder

2 T. Sugar-Free Torani Hazelnut Syrup

Pinch Xantham Gum (can omit, but will be icy)

Blend everything but the gum together until smooth. Add the gum and blend until thick. You can always adjust the amount of ice and milk to suit your preferences

Slurp that sucker up and enjoy! It's about 150 calories and 15 grams protein!

Brownie Batter Shake (and shh, it's healthy!)

Do I even need an intro for this, with a title like that?
And pictures like this, even from my crappy iPhone camera:

Yeah, I think not.
This is super chocolatey while not being overly sweet (you could obviously change that pretty readily if you just added some stevia or sugar) and truly does taste like brownie batter in liquified form. And it's low-fat, full of vitamins and minerals from the almond milk and pumpkin, and has lots of protein (gotta have that in our shakes!) Give it a try and you'll slurp it right up!

So thick, it's basically ice cream!

BROWNIE BATTER SHAKE

1/2 cup canned pumpkin

1/4 cup dark chocolate cocoa powder

1 cup unsweetened almond milk

6 ice cubes, or more to desired consistency

1 frozen banana

1/4 cup low fat cottage cheese

1/2 scoop chocolate protein powder (optional)

1-2 stevia packets (optional)

1/4 tsp xantham gum (optional)

Topping: 37 calorie brownie (!)

(link here)

You know the drill…blend it all up and slurp!

With the protein powder, it's all about 300 calories, 20 grams protein!

Oatmeal Cookie Smoothie

Some days, you just need a refreshing glass of… cookies?
I tend to hate making recipes that I claim taste "just like" something else, because I never want to disappoint someone who is really craving the real thing. But this time, I'm confident enough to say that this smoothie is basically COOKIE IN LIQUID FORM!

Doesn't that look good?

I have been trying to eat more protein shakes lately because I'm trying to boost up my protein intake, so I thought I'd do a little bit of experimentation with my beloved blender. I wanted something thick, creamy, sweet, and of course, not chalky. If you like oatmeal cookies, I think you will love this, too.

*Note: I didn't really measure things before tossing them in the blender today, so these ingredients are just estimates! You can tweak as you like!

OATMEAL RAISIN COOKIE SHAKE

1 frozen banana, broken into chunks

2 T. rolled oats

2 tsp. raisins

1/3 cup low fat cottage cheese (you can't taste it, honest!)

1 scoop vanilla whey powder

1 packet stevia

Dash Cinnamon

1/2-1 cup almond milk

3 ice cubes (I used frozen almond milk so it doesn't dilute)

1/4 tsp. xantham gum (optional, for thicker shake)

Blend it all up until it's nice and thick and creamy! I topped mine with some more raisins and granola for a little bit of a crunch! Slurp it up and try not to get a brain freeze! This smoothie is full of muscle-building protein, healthy fiber, natural sweetness… and it's low-fat too!

Pumpkin Chocolate Protein Pancakes

There are certain people who think that pumpkin is a seasonal flavor.

I am not one of them. And, hopefully after these pancakes, you will not be either.
I mean, let's just talk about how great pumpkin puree is. First, it has amazing flavor, second, it can be used as a lower-fat alternative in baking for oil or eggs, third, it makes things super moist, and fourth, it's actually pretty cheap! So stock up, people, because you will want to make these! (Bonus: they're good for you, too!)

And then make them again. And again. And again.
Oh, and did I mention that this HUGE stack, with the whipped cream and chocolate topping, is under 300 calories? With about 20 grams of protein?

I knew you would come around.

CHOCOLATE PUMPKIN PROTEIN PANCAKES

(Original recipe here)

1/3 cup rolled oats, ground into a flour

1/4 cup Pure Pumpkin

1/2 scoop Vanilla Whey Powder

1/2 tsp baking powder

1/2 tsp Butter extract

1/2 Tbsp cinnamon

1/3 cup Liquid Egg Whites

1-2 Tbsp Almond Milk

1 Stevia Packet

Chocolate Layer: (technically optional, but who are we kidding)

1 Tbsp PB2/Powdered Peanut Butter

1/2 Tbsp Unsweetened Dark Chocolate Cocoa Powder

1 packet Stevia

2 Tablespoons Cool Whip Free (optional)

1. Combine all ingredients for pancakes and mix well until everything is incorporated.

2. Spoon batter onto heated griddle and cook as you would any other pancakes (I made four medium-sized)

3. Meanwhile, combine ingredients for the chocolate layer. When pancakes are done, spread chocolate layer between each pancake, then top with cool whip. Yummy!!

Nutritional breakdown:

Nutrition Facts

Serving Size 202 g

Amount Per Serving

Calories  255 Calories from Fat  58

% Daily Value*

Total Fat  6.4g 10%

Saturated Fat  4.1g 21%

Trans Fat  0.0g

Cholesterol  22mg 7%

Sodium  163mg 7%

Total Carbohydrates  30.3g 10%

Dietary Fiber  8.6g 34%

Sugars  4.1g

Protein  20.8g

Vitamin A 191% • Vitamin C 5% Calcium 18% • Iron 17%

Nutrition Grade B

* Based on a 2000 calorie diet

High Protein/Low Carb Chocolate Raspberry Crepes

I know what you're thinking: a low carb crepe recipe? Please… it must taste like rubber! Well, I'll let you be the judge of that:

Doesn't look (or taste!) like rubber to me! There are only 5 grams of carbs for BOTH crepes (filling not included) along with a whopping 18 grams of protein (filling still not included)!! Plus, the crepes themselves are pretty versatile, so the chocolate raspberry filling that I whipped up for them is only one of countless possibilities for them. Maybe I'll have to try some Nutella or peanut butter and banana (we all know that I'm a girl after Elvis' own heart!)

Practically OOZING with velvety chocolatey goodness!

So, without further ado, a crepe recipe from me to you! (I'm such a dork, but oh, well. I embrace it)

CHOCOLATE RASPBERRY CREPES

For Crepes:

2/3 cup egg whites

2 T. ground flax seeds

1 tsp. cinnamon

1 packet stevia

dash vanilla extract

For Filling:

1/4 cup plain Greek Yogurt

1 T. dark chocolate cocoa powder

1-2 packets stevia

1/8 tsp. butter extract (optional)

Raspberries, for topping

1. Heat a nonstick skillet on medium heat (I always like to spray mine with some non-stick cooking spray just for extra assurance that I won't be left with a burned mess!)

2. Whisk together ingredients for crepes. When skillet is sufficiently heated, pour half the batter in and swirl it around the pan to coat evenly. Cook until you see bubbles start to form and you can turn it over easily. Flip and cook on other side. Repeat with other half of batter.

3. Combine your filling ingredients. You may want to take a taste and see if it is sweet enough or chocolatey enough for you before you spread it all over your breakfast! Top everything with raspberries and there you go!

Beet Crust Pizza

Basically, unless you've been living under a rock in the healthy living blogger world, you probably know or at least have heard of, the infamous Cauliflower Crust pizza. Since pale/low-carb/grain-free stuff is all the rage right now, it kind of makes sense why people are using this miracle veggie as a vehicle for the American staple of pizza… I bet we consume even more of this sauce and cheese laden flatbread than even the Italians!

Anyway, I love my cauli, don't get me wrong: it's great roasted, toasted, fried, shredded, steamed, mashed… even when I was a kid I would beg for steamed cauliflower for dinner! But let's talk about a different veggie that has stolen my heart - Beets.

They are such a beautiful deep red/purple color, full of fiber, potassium, and just the right hint of sweetness, especially when roasted and drizzle with some balsamic vinegar! Mmmm. Plus, there was a huge can of beets sitting on my shelf that needed to get used up, so I thought, "Why not try and make something interesting out of this?"

Behold: the beet crust pizza.

Topped with hummus, cucumber, nutritional yeast, and balsamic vinegar!

Okay, if you're looking for a greasy, saucy, cheesy pizza with a fair amount of crunch, this isn't it. Sorry. Really, it's a pizza in name only (and the fact that it's round and topped with random items). It tastes more like a soft, beety burger than a crusty bread, but that was fine with me. It's still full of great nutrients, fairly low in fat and calories, and delicious (or at least,  I think so.)

And let me be totally honest: it came about basically from me throwing a whole bunch of random ingredients in a blender, crossing my fingers, and hoping for the best. But then again, don't all the best recipes?

BEET CRUST "PIZZA"

1/4 cup uncooked TVP granules

1/3-1/2 (15oz) can beets

2 T. egg whites

2 T. rolled oats

1 T. ground flax

Garlic Powder

Basil

Minced Onion

To Top:

Balsamic Vinegar

Cucumber Slices

Hummus

Nutritional Yeast

1. Cook the TVP according to package directions.

2. Throw all the ingredients (minus the toppings) into a blender or food processor and blend until smooth. Adjust the amount of spices to your own personal preference. Note: the 'batter' may be a little bit liquid-y. 

3. Either spray a microwavable plate or pan and spread your batter on that and microwave for about 3 minutes on high, then flip and microwave an additional minute to desired consistency, or bake in the oven at 350F for about 20-30 minutes (I used the microwave method because I am an instant gratification type of person, and can't stand waiting for things to bake, so I can't personally vouch for the results.)

4. Top with whatever you like, mine are just suggestions!

Just look at that creamy patty!

Linking to the HOSThttp://www.sprint2thetable.com/2014/02/strange-but-cheesey/

Brownie Protein Waffles with Chocolate PB Sauce

Do you like Pinterest?
It seems that whenever I go on, I'm finding new things that I add to my mental checklist of "Must Try". Then when I look up, two hours have flown by and I have nothing to show for it! Anyway, in the past I've pinned probably hundreds of protein pancake recipes, but actually only made very few of them. I guess I'm just really picky about what goes into my foods (something I'm still working on freeing myself from). The pancakes would have tons of protein, but no whole grains. Or plenty of healthy carbohydrates, but only a measly amount of protein. Or they would just turn out gooey and tasteless when I made them.
So I decided to try my own thing. And I am beyond excited about it.
I can't say enough great things about this morning's creation. I couldn't stop smiling as I was eating them, and for a girl recovering from an eating disorder, that says quite a bit about their awesomeness. (Yes it's a word. Because I say it is.)
These have everything you want in a healthy, well-rounded breakfast: whole grains, protein, fruit…And all within a reasonable nutritional profile as well! Plus, they are fairly simple to make and are absolutely delicious!
Behold…

Chocolate Brownie Protein Waffles!

 Yes, siree, you get about 30 grams of high-quality protein in these babies, as well as 5 grams of fiber, and 25 grams of whole grain! And they're naturally gluten free! These are the perfect breakfast for anyone with a love of chocolate and healthy eating!

INGREDIENTS

For Waffles

1/4 cup oat flour (made by grinding up 1 packet instant oatmeal in a coffee grinder)

1 scoop chocolate whey protein powder (about 1/4 cup)

1/4 tsp. salt

1/4 tsp. baking soda

1 tsp. baking powder

1 packet stevia

1/4 cup almond milk

1/2 cup unsweetened applesauce

1/2 tsp. vanilla extract

1/4 tsp imitation butter extract

For PB Fudge Sauce

1 T. chocolate PB2 (powdered peanut butter)

1 packet stevia

1/2 T. dark chocolate cocoa powder

Water

DIRECTIONS

1. Start heating up your waffle iron, and make sure to spray it well so the waffles don't stick
2. Mix together dry ingredients (as I said, if you don't have oat flour on hand, just grind up a packet of oatmeal. That's what I did!). Then add wet, and mix well until all lumps are gone.
3. Pour half the batter into your waffle iron and close the lid. Cook 3-4 minutes or until done (I didn't actually time it, so I'm not sure). DON'T OPEN THE LID UNTIL THE WAFFLE IS READY!
4. While waffle is cooking, prepare your fudge sauce. Simply stir together dry ingredients, then add water, about 1/2 T. at a time, until you reach your desired consistency. I like mine pretty thick, but if you want the sauce to be more "saucy" instead of a spread, add more water. Alternatively, use almond milk instead of water.
5. Top your waffles with fudge sauce and enjoy their amazingness!

**For meal plans, one whole recipe (YUP. THE WHOLE THING) is 1 starch, 1 fruit, and 3 proteins.

You can round it out by serving with a nice glass of milk, and if needed use regular peanut butter instead of the PB2 in the sauce, but you may need to adjust the amount of water.