Shari Duncan

Tag: Whey Protein

PERFECT Protein PANCAKES
Shari

by on Dec.25, 2015, under Egg and Main Course Ideas, Healthy Snacks, High Protein dishes, Recipes, Whey Protein Recipes

This is the fuel your body needs!  Perfect for breakfast or any meal of the day.

Per request… decided to repost this basic recipe. After many years, these pancakes are still one of my favorite “go-to” foods. Perfect grab and go pre-work out fuel.

Protein pancakes are quick and easy to make.  AND, these pack over 30 grams of protein per serving! … . For variety, substitute mashed banana, chopped apples (or unsweetened applesauce),  or 2 TBSP pumpkin/pumpkin spice  for the  berries.

Combine oats and low carb baking mix with protein powder.  Add egg whites, water, mixing well to desired consistency.  Add your choice of fresh/frozen fruit, sweetener and cinnamon for a nutrient packed meal any time of the day.

ü       1/4c dry oatmeal (Or Quinoa Flakes)

1/4c  Bob’s Red mill Lo Carb baking mix.

1/2-1 scoop protein powder of choice

ü       Table spoon agave/honey or 1 packet of truvia

ü       1 egg plus 1 egg white

ü       ~1/4c water –more or less to desired consistency (substitute Almond milk)

~ Ground Cinnamon to taste

1/4 cup adds 11 grams protein and 5 grams fiber!

ü       Dash vanilla or almond extract (optional)

Optional:Ground Flax Seeds – for added dietary fiber, Omega-3 essential fatty acids and protein.

Combine above ingredients in med bowl.  The basic recipe is easily increased using equal parts oats and flour to yield larger batches; be sure to also adjust protein accordingly. Keeps several days in the fridge. Reheat for ~20 30 seconds in the microwave

Add additional water or milk, if necessary to get to desired consistency.

ü       Fresh or Frozen Berries – Add berries or desired fruit to batter.

Heat about ½ tablespoon of coconut oil, if using (or no-stick spray) in small skillet.  Add one half of batter to heated pan and cook over medium heat until browned on bottom – until bubbles begin to appear, approximately 2-3 minutes.  Flip with spatula to brown other side. Cook through until firm. These are better a little “overcooked” than undercooked.

Use any brand/flavor Protein powder & variety of fruits for variety.

Use any brand or flavor Protein powder & different fruits for variety.

Makes 2 -3 NUTRITIONALLY PACKED PANCAKES!


Spray while warm with butter spray. Top, if desired with no (or low sugar) preserves, apple butter, or sugar free maple syrup.

PER SERVING:

~32 Protein Grams (more or less depends on type/amount of added protein powder)

~30 Carbohydrate Grams (more or less depends on type/amount of added fruit)

~4 Fat Grams (Cooking in coconut oil adds additional 5-7 healthy fat grams & flavor)

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Eat MORE Protein: For Fat Loss AND Muscle Gains.
Shari

by on May.26, 2012, under General Nutrition, Natural Bodybuilding, Weight Loss, Whey Protein Recipes

The human body is built and rebuilt everyday from and by proteins.

Protein plays an important role in any fat loss program. To lose weight you must restrict the number of calories you consume. However, when you cut down on what you eat, the body starts using muscle protein as energy – so it’s important to get enough protein from your diet to cover these losses. Among other important functions, protein is essential for

Eat protein with every meal.

stimulating cell growth and helping to repair body tissue.  Foods rich in protein help the body build lean muscle and can be converted into glucose for energy.  Because this method of

energy is more time consuming for the body, the body burns more calories digesting proteins, and does not convert as readily to stored fat. (As with food rich in carbohydrates and

fats)  This is one reason why high protein, low carbohydrate diets are popular for those attempting to lose weight and build muscle. And protein does a better job of filling  you up and keeping you full longer than carbohydrates or fats.

Any type of exercise or physical training increases the body’s need for additional protein which is why athletes and those with very active lifestyles generally consume a higher daily intake of protein. Since protein is the building blocks for new muscle tissue, it is a staple for anybody (or any body builder) wanting to pack on a little (or a lot) of mass. Training alone will not make the body grow.  And a lack of quality protein will result in a loss of muscle tissue and tone, as well as reduction in the function of your immune system, a slower recovery rate, and a lack of energy. If you fail to get enough protein on a daily basis, you’ll quickly lose strength and slow down your metabolic rate.  The body will also breakdown

muscle and conserve protein for basic, life sustaining needs and may not perform other duties such as healing and immune function if protein intake is not sufficient.

Protein Shakes make an excellent snack or meal replacement.

Proteins are found in all varieties of foods; however, some forms of protein are more healthful and beneficial than others. Choose foods that are complete proteins and do not contain high saturated fats or sugars. Fish and poultry are excellent choices of high protein foods, as are foods in the legume family including: beans and lentils.  Eggs, cottage cheese, yogurt (and other dairy); as well as various nuts and seeds are also protein rich choices.  Red meats contain a great deal of protein, but take care to choose lean cuts of meat, avoiding the extra fat.

A Whey protein shake makes for excellent snack  or a meal replacement for those trying to lose weight. Most protein powders mix easily with milk, water or juice and will quickly add 25 or more grams of protein a day. And shakes are easy to make and very portable, making it simple to get your protein on the go.   Here is a “recipe” that combines 3 of my all time favorite flavors:  Chocolate, Coffee, and Coconut!

Coco- Mocha Protein Shake

1 scoop chocolate whey protein

1 tsp instant coffee granules

~8 oz of coconut water (or unsweetened coconut milk)

ice (3-4 cubes)

Blend all ingredients for 1-2 minutes in a personal blender :  AWESOME!!

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Perfect Post Workout Pair… Protein + Coconut Water
Shari

by on Apr.08, 2011, under General HEALTH, General Nutrition, Healthy Snacks, Supplementation, Weight Loss, Whey Protein Recipes

Pump up your post-workout protein shake with coconut water!

* When it comes to recovering after an intense workout, coconut water may be the perfect liquid to add to your favorite protein powder. Derived from young green coconuts before they mature, this natural beverage is the water found inside young coconuts and is not to be confused with creamier coconut milk.  Natural coconut water contains five essential electrolytes and more potassium than a banana. Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.

Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.

Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.

What’s more, it has no added sugar, fat or cholesterol.

PERFECT Post workout Pair: Protein + Coconut water.

All natural coconut water provides carbohydrates and electrolytes, which are both critical for optimal recovery.  In order to replenish, a lot of people turn to sports drinks or electrolyte-enhanced water.  However, sports drinks contain alot of unnecessary  sugars and calories, which coconut water naturally avoids.  It is also fat free, with a taste that is nutty and naturally sweet and a great thirst quencher.  In addition to aiding in hydration, incredibly healthy coconut water contains amazing anti-viral, anti-fungal and anti-microbial properties that can help to remove toxins from the body.

Adding coconut water to protein powders such as soy, whey or rice makes a refreshing and nutrient-dense post workout drink. Its high potassium also helps regulate blood pressure, heart function and many other health benefits.

REFUEL YOUR BODY:

For optimal nutrient absorption, consume your post work out shake within 30-45 minutes after training. Mix coconut water with vanilla (or chocolate) flavored protein powder for a post-training meal to feed your muscles and replenish the electrolytes lost during strenuous exercise.

Look for it at your local grocery or health-food store.

“Almond Joy” PWO Meal.

  • 2 scoops ViSalus Nutrition Shake Mix
  • 1 Chocolate cardio-care Flavor Mix in (or 1 Tsp baking cocoa)
  • 6-8 Oz Natural Coconut Water
  • 4 Oz  Unsweetened Almond Milk

    Adds "tropical twist" to Protein Smoothies

  • 6 almonds
  • Ice.
  • Blend well  in personal blender ( I use a magic bullet) for 30-45 seconds.

TROPICAL BERRY SMOOTHIE:

  • 2 scoops ViSalus Nutrition Shake Mix
  • 4 -6 oz Coconut Water
  • 4 oz Low Sugar Orange Juice
  • 1/2 container Pineapple-Coconut Flavor Yogurt (Dannon Light n Fit)
  • 3-4 Frozen Strawberries, Mango or any other Fruit of choice.

Blend well.  ENJOY!

To Learn more about Visalus health and nutrition products:

http://sharipronatural.bodybyvi.com/


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Shaking Things up with ViSalus.
Shari

by on Sep.04, 2010, under General HEALTH, General Nutrition, MISC., Recipes, Supplementation, Weight Loss, Whey Protein Recipes

“The Vi-Shape Shake is Fast Food made Healthy”.

It surprises people to find out that healthy protein shakes actually can taste great, fill you up, help you lose weight, maintain lean muscle, all while providing your body the nutrition it needs.

ViSalus products simply work! As a natural athlete, optimal nutrition is very important in my life.  With the Vi-shape mix and entire ViSalus product line, me & my clients are getting the proper fuel needed for our systems to heal itself and function at peak level.   The Bodybyvi challenge allows each person to decide for themselves what their personal health goal will be.  With so many meal replacement and supplement companies to choose from, I chose to promote ViSalus not only for their scientifically advanced nutrition but the companies genuine desire to help people change their lives.

ViSalus Health Sciences Vi-Shape mix offers the ultimate in flavor, fun and convenience when it comes to meal replacements. It also provides the nutrients that you just can’t get from your average diet alone.  The Vi-Shape Nutritional Shake includes a unique, concentrated and highly absorbable blend of proteins called Tri-sorb protein. What makes this blend special is it contains the highest quality whey available, (whey hydrosolate along with whey protein isolate) and non GMO soy with the isoflavones removed. The tri-sorb protein is the fastest absorbed and utilized form of protein available. It has been processed to remove fat, lactose, carbohydrates and isoflavones to provide the most pure concentrated protein.

In addition to the ultra-high-quality blend of protein, the shape mix formula includes fibersol, which helps to keep you feeling full without gas, pre-biotics, aminogen to help with nutrient absorption plus 23 vitamins and minerals along with other ingredients to help you burn fat.

Nutrition Information: (per 2 scoops of shape mix)

* Total Calories: 90                                                            

* Total Fat: 1 g
* Total Cholesterol: 15 mg
* Total Sodium: 75 mg
* Total Carbohydrates: 7g
* Total Dietary Fiber: 5 g
* Total Sugars: <1 g
* Total Protein: 12 g

The cost for a 30 serving supply is $49 month (less than $60 with tax/shipping). This equates to $2 per meal, a significant savings over what you are currently spending on a less nutritious meal right now. ViSalus has a referral program for customers as well.  AND, when you refer 3 customers to buy the Vi-shake mix, you get yours free the next month.
ViSalus Nutrition Shake mix is known for its superior nutrition profile but it is also the MOST customizable to your taste preferences. The base is a sweat cream flavor, (tastes like cake mix) which you can enjoy as is but you can easily change the flavor by adding fruits, juices, yogurt, cocoa, peanut butter, coffee….

Vi-Shakes... Easy to make meal in a minute.

Vi-Shakes... Easy to make meal in a minute.

With that said, here are just a few mix-in ideas.  Please feel free to share your recipes and ideas too.

To two scoops of the ViSalus Shape mix add one or any combination of the following:  Feel free to be creative and experiment with flavor combinations!!

Milk, Soy, Almond,  or low fat chocolate.

Coffee, iced

Fruit Juices (orange, pineapple, cranberry) – * use lower sugar versions

Fresh or frozen fruits or applesauce.  (Peaches, berries, Mangos, Bananas)

Yogurt.  (Again,use no sugar added or lower sugar versions)  These come in a multitude of flavors.  1/2 container to one shake adds just the right consistency and flavor.

Peanut or Almond Butter (1 heaping Tablespoon)

Cocoa – Hershey’s baking cocoa or sugarfree syrup works and tastes YUMMY!

A couple of personal favorite’s of our are:   Chocolate & Peanut butter,  Banana & Peanut Butter,  Strawberries & Bananas, Key lime yogurt, fresh lime and almond milk, Orange Juice, Mango and peach,  Orange juice and almond milk (Dreamsicle), iced coffee, almond milk and creamer (latte)…. etc. etc…

What are your favorites?

For more information about ViSalus or the bodybyvi challenge, or to place an order please message me or visit the link provided:

#mce_temp_url#

http://sharipronatural.bodybyvi.com

Take the challenge…. and experience the profound benefits wellness and healhy living can bring to you.

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Cran-Almond QUINOA Muffins. These you gotta try.
Shari

by on Jun.27, 2010, under General Nutrition, Healthy Snacks, Recipes, Whey Protein Recipes

These smell amazing while baking and have a sweet, nutty flavor.   Wholesome nutrition that taste too good to be good for you!

Curiosity finally got the better of me.  I keep hearing about how  Quinoa… (pronounced Keen-wa) is so good for you.  But I had no idea what I would do with it once I got it home… So,  I bought a box of “flakes” at the local health food store yesterday and this is what I came up with.  I replaced quinoa flakes for the oats that I normally use in my baked goods. The flax seed and almond milk and almond extract give these a  nutty flavor and the craisins and applesauce add just the right amount of sweetness.   I was pleasantly surprised!  These are great!

Mix together all dry ingredients in mixing bowl.

  • 1c Quinoa Flakes

    Almond milk, extract and craisins give these muffins a sweet nutty flavor

    Almond milk, extract and craisins give these muffins a sweet nutty flavor

  • 1 1/2c Low Carb Flour
  • 2TBS Flax Seed
  • 2 Scoops Vanilla Protein Powder
  • 1 ½ TBS Splenda Brown Sugar
  • 1 ½ TBS Cinnamon
  • 1 TBS Baking Powder

In separate bowl, mix together:

  • 2 egg whites and 1 whole egg
  • 3 TBS Unsweetened Applesauce
  • 3/4c Almond Milk
  • 1 TBS Coconut Oil (melted)
  • 1 tsp Almond Extract

Add wet to dry ingredients. Mix well.  Stir in 1/3 cup of Craisins.

Bake at 350 degrees in lightly greased muffin pan for approximately 15 minutes.  Cool.  ENJOY!

Makes 12 muffins.

Quinoa flakes contain all of the nutrition of the whole Quinoa grain or seed, but cook much more quickly and are therefore easily adaptable to recipes. Quinoa is technically a “seed” and not a grain that is native to the Andes Mountain region.  It’s low in fat and sugar, no sodium or cholesterol, is iron rich and a good source of slow-burning complex carbohydrates.

What makes quinoa unique nutritionally is that it’s one of a hand-full of plant-sources that has a complete protein profile. This means that a serving of quinoa contains all 8 of the essential amino acids that your body needs. Most grains only contain some of the essential amino acids — requiring you to “mix” your proteins (for example beans with rice) to create a full protein. This is especially good news to vegetarians.  They are also gluten free.

A serving of quinoa flakes adds significant nutrition to your breakfast.  They are a terrific alternative to oats.  Substitute for flour in breads, muffins, pancakes and cookies for heartier and healthier baked recipes.

Organic Quinoa Flakes.

Nutrition Facts

Serving Size: 1/2 cup (42 g)

Nutrient Amount %DV

Calories 159      Calories from Fat 0      Total Fat 2.5 g 3.8%      Saturated Fat 0.3 g 1.3%

Monounsaturated Fat 0.7 g      Polyunsaturated Fat 1 g      Cholesterol 0 mg 0%

Sodium 9 mg 0.4%      Total Carbohydrate 29.5 g 9.8%      Dietary Fiber 3 g 12.3%

Sugars 1 g      Protein 5.7 g 11.4%      Vitamin A 0%      Vitamin E 6.8%      Vitamin C 0%

Calcium 2.6%      Iron 21.9%      Magnesium 22.4%      Phosphorus 17.5%

Potassium 9%      Zinc 9%

  • Quinoa flakes are best stored in a sealed container in a cool, dry place. They have a shelf-life of 2 years from processing date
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PROTEIN POWDERS – Deciphering all those Labels
Shari

by on Mar.20, 2010, under General Nutrition, Natural Bodybuilding, Supplementation

The need for adequate protein in the human body is second only to the need for water …

and is one of three macronutrients used by the body for energy.

You are working out and trying to eat better,  & you recognize that protein is necessary if you are serious about achieving results. Sometimes it’s tough to get enough protein each day from whole food sources though. But  increasing your daily protein intake while on a resistance training program will help to increase lean muscle mass.  Protein foods are also  thermogenic which means it takes more energy to digest protein. Our bodies must work 30% harder  digesting protein foods then to digest and process carbs and fats.

There are so many protein powder supplements available and choosing the right one can be confusing at best.  All proteins are not created equal. Hopefully this will provide a little insight to help you determine which form (or combination) of protein supplements will best meet your specific needs

The most common types of protein powders used are:

  • Casein
  • Egg
  • Soy
  • Whey

WHEY Protein:

Whey comes in three popular forms: Whey Protein Isolate, Whey protein Concentrate, and Hydrolyzed Whey. Whey is derived from milk and is the most commonly used protein supplement. It contains nonessential and essential amino acids, as well as branch chain amino acids (BCAA). Whey is easily absorbed by your muscles and is extremely safe to use. Whey protein is not appropriate for those who have a milk allergy or who cannot tolerate lactose.

Fast digesting proteins, such as whey act quickly to help regulate bodily nitrogen levels and are recommended as a post-workout protein source.

Concentrate Versus Isolate:

Whey concentrate is whey in its natural form while isolate protein goes through an additional filtration process to produce a finer powder that allows for quicker digestion. Most whey products found on supplement shelves are made up of whey concentrate, mixed with a small portion of whey isolate.  Generally isolates are 90%+ pure protein.  Whey concentrates contain 70-8o% protein.  Comparing the two, whey protein isolate is more expensive than whey protein concentrate because of its higher quality and BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. With its high concentration, it appears that an isolate protein would be the obvious choice over a concentrate. But the isolate is more expensive and ts extra concentration may not justify its extra cost. This is an individual decision.

Regardless of what type of whey you select, whey in all forms is quickly digested and therefore the best time to capitalize on wheys quick absorption is to consume it is during or immediately after training.

Hydrolyzed Whey (also called peptides), are powerful proteins that are more quickly absorbed than any other form.

Assorted fast, slow, and timed released blended proteins available in many flavors.

Assorted fast, slow, and timed released blended proteins available in many flavors.

These proteins are potentially the most anabolic for short-term protein synthesis. Supplement with hydrolyzed whey 15 minutes prior to a workout, during a workout and/or immediately after a workout.

CASEIN Protein:

Casein makes up 80% of total milk protein and is slowly digested. It has a “thick” taste compared to whey and is considered an efficient source by those trying to build muscle.  A slow digesting protein provides a long term stream of protein and amino acids, meant to assist in keeping a positive nitrogen balance for longer periods of times. A slow digesting protein is a great choice for in between meals or before bedtime.

SOY Protein:

Soy protein is derived from soy flour. Of all the vegetable proteins, soy is the most complete protein. Similar to whey protein, soy protein has two types, the concentrate and the isolate, with the isolate being the purer, more expensive form. It is a fast digesting protein that has an average amino acid profile. Because of this, it is not the most desirable protein source for those looking to build muscle. Soy protein is ideal for those who have dairy allergies.

EGG Albumin:

Really is the Incredible Edible..and most complete protein source

The "Incredible Edible"..really is a most complete protein source

Egg protein is made from the egg white. It is considered the most perfect source of protein because it is complete in essential amino acids, branch chain amino acids and glutamic acid. The body completely and easily absorbs it, and it is fat free.  Because of its characteristics, egg protein is used as the standard against which all other proteins are measured. It is popular in bodybuilding circles because of a higher essential to non-essential amino acid ratio, and because egg whites contain less cholesterol then egg yolks. Eggs are often considered the king of natural food proteins because of their high essential amino acids levels. Egg protein is the best alternative for those that are lactose intolerant.

Protein Blends:

Protein blends combine several types of proteins such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. When choosing a blend, you receive the full spectrum of proteins with the varying rates of absorption from the different types of protein, which make them a good all around choice for most individuals.

Using a blend creates an anabolic effect from the whey and an anti-catabolic environment from the casein. The best time to consume this type of “timed release” or “sustained release” protein is outside of the six hour post workout window.

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Lemon – Coconut Power Bars
Shari

by on Feb.27, 2010, under Healthy Snacks, Recipes, Whey Protein Recipes

These bars pack nearly 16 grams of protein, 15 grams of carbohydrates and only 2.5 grams of fat.

They are low sugar; and a good source of vitamin C and fiber.  The shredded coconut and coconut flour not only add sweetness, but moisture.  Perfect as a breakfast bar or as a snack in between meals.

less than 150 Calories per bar

LEMON-COCONUT POWER BARS:

3 scoops Vanilla Protein Powder

Perfect breakfast bar or snack anytime of the day.

Perfect breakfast bar or snack anytime of the day.

1C Low Carb Flour

1C Oats

2 TBSP Coconut flour

2-3 TBSP shredded coconut

1sm package sugar free Lemon pudding

baking powder/soda

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ __ _

Juice and zest of ½ large or 1 medium fresh lemon

1C Egg Beaters

1 oz reduced fat cream cheese, softened (1/8 package)

1 C light soy (or low fat) milk

~2-3 TBSP Splenda Blend, stevia or desired sweetener.

OPTIONAL:  If batter is too thick (or dry) add unsweetened applesauce; or flax or coconut oil to add moisture.  Mix until bars are desired consistency.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Coconut Oil

Preheat oven to 350 degrees.

Lightly grease bottom of 8×8 or 9×9 baking pan with coconut oil (or no stick spray).

Combine dry ingredients in large mixing bowl.  Add remaining ingredients and sweetener to taste. Mix very well.

Evenly spread batter in baking dish.  Bake approximately 18-20 minutes  or until toothpick comes out clean.  Cut into 12 bars.

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Morning Oats ‘n Protein
Shari

by on Nov.27, 2009, under Recipes, Whey Protein Recipes

This is one healthy breakfast. High in protein, complex carbohydrates and no added sugar.  Additions include berries and/or pumpkin (antioxidants and fiber)

1/2 c Old Fashioned Oats

1/2 scoop vanilla protein powder

1 Truvia or sweetener of choice

Cinnamon –

oats2

Whole foods provide energy to start your day

1 tablespoon unsweetened applesauce

3/4- 1 cup water (or milk)

1/3 cup fresh or frozen berries

Combine first 6 ingredients in microwave safe bowl.  Microwave for 1 1/2 minutes. Stir in berries (add more liquid if needed).  Heat additional 30 seconds or until desired consistency.

* Substitute canned pumpkin and pumpkin pie spice or other fruits  for berries

* Add Flaxseed, Coconut oil or crushed nuts for healthy fats and flavor

* Experiment with different flavor protein powders for variety

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