Fall heralds the beginning of the baking season.  Pumpkins, corn-on-the-cob and squash of all shapes and sizes fill the produce department of your neighborhood grocer. Crisp, cool evenings and sun-filled days seem to beg for the warmth and homey-ness of spice scented goodies. I love Fall!

With Halloween right around the corner and the “baking bug” firmly taking root, I thought it might be time to set myself (and my family) up for success. After all, in only a few short days buckets of candy will be lurking around the house and holiday baked goods are short to follow. If I stand ANY chance of talking the kids out of their sugary treats (not for me  J ), then I need to have an acceptable substitute on hand.

 I love pumpkin bars, but they can be high in calories and fat. So I decided it was time to put a healthy spin on things. The result is a bar that is both cakey and moist. Perfectly spiced and full of pumpkin flavor, these bars work equally well as a coffee companion, after school snack or satisfying dessert. And with only a handful of ingredients, they’re easy to make too!

I hope your family enjoys them as much as mine did!

Andrea’s Fall-Spiced Pumpkin Bars

1 scoop Designer Whey Natural Protein Powder
1/2 c canned pumpkin (not pumpkin pie filling)
1/4 c agave syrup (or honey)
1/4 c stevia-in-the-raw (or Splenda)
1/2 c egg substitute
1 c almond meal
1/4 tsp sea salt
1 tsp pumpkin pie spice (I used Trader Joe’s)
1/2 tsp baking soda

Pre-heat oven to 350*. Spray an 8×8 pan with cooking spray and set aside. Combine pumpkin, agave, stevia and eggs in bowl of mixer and whisk until smooth.(Hand mixer is fine) In a separate bowl combine almond meal, protein powder, sea salt, pumpkin pie spice and baking soda. Stir together with a fork. Add dry ingredients to wet and mix together at medium speed for one minute. Pour mixture into prepped 8×8 pan. (Mixture will be fairly thin) Bake at 350* for 20-25 mins, or until it begins to pull away from sides and center is set. (toothpick is clean) Do not overbake! Cut into 12 squares.

*This recipe doubles really well!

Nutritional Information:

Per Serving (1 square): 73 Calories, 5g Protein, 4g Fiber, 5g Fat, 3g Carbs, 2g Sugar

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Reduced Fat Creamy Peanut Butter

We love peanut butter as much as kids do! It packs a protein punch and makes a great addition to chocolate Designer Whey shakes. But don’t get fooled into buying reduced fat peanut butter. It has 3 strikes against it: 1) the fat in protein is actually GOOD for you – it’s the heart-healthy monounsaturated kind; 2) most reduced- fat peanut butters on the market are higher in sugar to make up for lost flavor; and 3) they just don’t taste quite right.   Peanut butter is a good source of vitamin E, folic acid, & niacin. Plus, it contains no cholesterol. So go ahead, indulge a little. Add a teaspoon of natural peanut butter to your Designer Whey shake for a healthy and delicious treat.

Fat Free Yogurt

Can you believe this?? A single serving (6 oz) of a popular brand of peach flavored 99% fat-free yogurt in a 6 oz container contains as much sugar as two chocolate-frosted doughnuts!                   

Some may think that fruit-based food have all natural sugars, but realistically, only about 12 grams of the sugar in a 6-oz serving of yogurt is naturally occuring. The rest is added sugar. 26 grams worth! We found a fat-free organic yogurt with as much as 35g sugar! That’s 15g more sugar than in a Snickers Bar!! And nearly twice as much as in two Reeses Peanut Butter cups. 

Frozen Yogurt

It seems trendy yogurt shops are popping up everywhere you look.  You hear yogurt and you think healthy, right? Think again.  Order a cup of “plain tart” flavored yogurt and you’ll be eating up to 52 grams of sugar and 240 calories! Add a few topping and watch the calories and sugar soar. Now your “healthy” treat is rivaling a cup of Ben & Jerry’s decadent ice cream.  

Vitamin Water

One of fitness & nutrition’s golden rules: don’t drink your calories! One bottle of Vitamin Water has a whopping 125 calories and 33 grams of sugar – almost as much as a can of soda! Swap the sugar and calories for a thirst quenching Protein 2GO. One serving has 10 grams of muscle refueling premium whey isolate at only 50 calories.  

Breakfast Cereals

One of the most important reasons to read product labels – breakfast cereal. You’ll be shocked at the high calories & sugar in most “healthy” cereals. One national brand of low fat granola has 315 calories and 27g sugar in just one cup! Look for high fiber, protein and low sugar when buying cereal.  When in doubt, stick to a wholesome bowl of oatmeal topped with fresh fruit and nuts. Want an extra protein boost? Add a scoop of your favorite Designer Whey protein powder to your oatmeal.

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The thing I love most about Designer Whey Protein Powder is that in a pinch for protein I add it to a meal and get some extra protein into our diet for the day.  With three kids it is not convenient to make chicken and oatmeal for breakfast.  Ha! Ha! Ha!  Chicken and oatmeal!  That would be weird!  But putting some protein powder into the oatmeal is so convenient. 

I just jazzed up our breakfast the other day, realizing we had been a little slim on protein sources as of late.  I was rushing away in the kitchen making a big vat of oatmeal, stevia, strawberries, and blackberries and realized, duh!  I can just add in a scoop or two of protein powder.  I used the Designer Whey Vanilla Almond flavor.  It was highly received by my kids.  I was truly surprised by their fervor, because I could not find the Organic Cane Sugar to give it that “Extra-Kid-Kick!” that tends to help them be yummified.  Even without sugar, they were quite happy with their healthy breakfast and I felt satisfied that I had gotten in some extra protein into their diet.

If only chicken and oatmeal were possible?  Thankfully, Designer Whey Protein Powder works great added into so many meals and snacks.

1. Smoothies
2. Oatmeal
3. Pancakes
4. Muffins
5. Waffles
6. Cereal – as a milk replacement – I used to do this very regularly when I was training for a Sprint Triathlon after my first daughter was born.  It is so quick and easy!

In a pinch, I love that I can mix the various Designer Whey Protein Powders with water and go.  No prep required.  I am so about getting delicious and done!

Happy “In a Pinch” Eating To You Today!

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Ever wonder what tips fitness trainers give to thier clients? We did. So we asked a few personal trainers what advice they give to clients. Here’s what they had to say:

1. Snack Smarter

Planning out your snacks for the day is a smart way to prevent eating junk food.  Keep your desk drawer at work stocked with healthy snacks like almonds. Once or twice a week cut up vegetables like carrots & celery so you always have them on hand. Enjoy them with a savory low fat dip. Snacks like string cheese or yogurt pack a protein punch and will help curb your hunger.  Don’t wait until you’re famished to snack.  You’ll be easily tempted to devour a donut or candy bar for a quick sugar fix.

Eating small, frequent meals and snacks promotes weight management by keeping your metabolism running. Whey protein is one of nature’s secret appetite controllers. So next time you hear your stomach rumble between meals, treat yourself to a Designer Whey protein bar!

2. Don’t get caught up in Fad Diets

We all know what happens after dieting – the weight, and then some, comes right back. Avoid fad diets, diet pills and any quick-fix scheme that sounds too good to be true. Eat healthy, tasty food every day and it won’t feel like you’re dieting at all.

Every meal should consist of lean protein (fish & poultry are great choices, lentils are perfect for vegetarians), add a healthy carb—the whole-grain and unprocessed kind. Sweet potatoes are also a great side dish. They’re loaded with vitamin C, potassium, and fiber. Most important of all, eat your veggies. Veggies should make up ½ to ¾ of your plate.  

3. Consult a Personal Trainer for Best Results
Even if you’re on a tight budget, working out with a personal trainer just once can make a world of difference. Book a one-hour session and get a workout plan that suits your fitness goals. Don’t forget to take lots of notes!

4. Refuel Your Muscles with Protein
Research has shown that post-workout muscle building is maximized when whey protein is consumed within 20 minutes post-workout. To get the best possible results, drink a DESIGNER WHEY post-workout or add a Protein 2GO pack to your water bottle immediately after your workout.

5. Mix up your workout routine
Weight training, cardio and flexibility training – such as yoga or stretching – should all be part of your weekly workout regimen.  Weight training will give your sculted muscles, cardio will help you burn fat & calories, and yoga or stretching will help prevent injury and keep your muscles long and lean.

6. Never skip breakfast
People who think they’re saving calories or don’t have time for breakfast are making a huge mistake. Eating a healthy breakfast sets your metabolism for the day and will help stabilize your blood sugar. Start your day with scrambled egg whites with veggies, and a piece of whole-grain toast. A protein smoothie packed with fruit and even spinach (See Green Protein Machine Recipe) is a great alternative if you’re pressed for time.

7. Set Goals
Challenge yourself by setting fitness goals that will keep you motivated. Remember – goals must be realistic and measurable & attainable.

8. Don’t Drink Your Calories
If you’re really trying to make progress in the weightloss department, don’t sabotage yourself with high calorie, sugar-laden beverages. What’s the #1 worst way to wreck your diet? Alcohol. Full of empty calories, it can really dampen your progress affecting muscle growth and recovery. When you do drink, try lower calorie drinks like light beers and wine spritzers. And remember to drink in moderation.

Skip sugary sports recovery drinks and “vitamin” waters. You’d be better off eating a snickers bar.

9. Partner up with a Workout Buddy
Need extra motivation? Find a fitness buddy who will keep you accountable to get yoru workouts in. Fitness partners make great company if you’re running, hiking and power walking. And weight lifting is so much easier and effetive with a buddy to help you through those tough sets.

10. Challenge Yourself: Sign up for a 5K, Half or Full Marathon
One of the best ways to keep your fitness on track is to sign up for a run. What could be more rewarding and exciting than crossing the finish line? The hot body you got from all that training! And here’s the cherry on top: sign up to run for a charity. There’s nothing better than giving back while getting in shape.

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Happy cooking!  Have fun with your food!  That’s the most important part!  If it is not fun it gets to be doldrums and then who wants to eat the same thing all the time every day?  Not me!  I come up with different creations or look online for new recipes.  Simple is the best I have found. 

This week I took yummy super-ripe tomatoes and a jar of organic tomato sauce and combined them in the crockpot.  I also added the pasta right into it, which I learned was a mistake, because then I had mushy pasta.  But you could cook the pasta sauce and then add the pasta in when you get home from work.  You could also add in chopped celery, onions, mushrooms and any other vegetables you enjoy!  I learned this from my Aunt Karen who makes a great Spaghetti Sauce from scratch!  Kudos Aunt Karen!

Another creation I came up with was Mung Bean soup.  Mung Beans are low in potassium and with my Adrenal Fatigue recovery it is important for me to eat foods low in potassium.  I picked these Mung Beans up at our local grocery market that has a TON of healthy foods.  You can also find them online.  Beans are a great vegetarian source of protein…and!…cook fast in the crock pot. 

Anything we can do to make life more enjoyable is the way to go in my book!  So…I added green beans, onions, carrots, and celery with some organic chicken bouillon, the Mung Beans, and some water.  Delicious!  Then I had the idea to freeze the soup in separate containers.  Twallah!  A grab and go meal on hand whenever I need to take something with me for the day.  Lately…that has been most days!

Designer Whey is also a great grab and go protein powder.  I have sent my kids to school with the Pomegranate 2GO protein drinks, although, I did make the drinks up for the kids BEFORE school.  I was not sure how pouring the packets at school would go?  But they are a quick way to get some added protein into your day without any hassle. 

Happy Healthy Eating!

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Flashback to the middle of August…

I don’t know what got into me!  3 bags of Organic Pancake mix, 2 cups of Designer Whey protein powder, 3 zucchinis, tons of water, a couple apples, some stevia, cinnamon, canola oil, little sugar……4 pans…1 waffle maker!  1 spatula, 3 CHILDREN!  I CRAZY MOM! 

I didn’t count, but I’m guessing 40 pancakes and 12 waffles.  Frozen!  Frozen!  Frozen!  Done!  Done!  Done!  Breakfast!  Breakfast!  Breakfast!  For weeks! For weeks!  For weeks!

My kids are going to get sick of these scrumptious creations!  And I need to find some low sugar syrup.  May make apple sauce syrup…or berry syrup.  Or just go to the store and buy some sugar-free syrup

September 8^th 2011

Okay!  So the pancakes were a hit!  I definitely recommend you try them.  Here’s the recipe if you want to give it a whirl:

½ cup Designer Whey Protein Powder (YOUR favorite flavor, mine’s Vanilla Almond right now)
3 cups organic pancake mix (add what the bag tells you to add.  Usually water/milk, egg, oil)
1 zucchini
2 apples
¼ cup sugar
4 droppers liquid Stevia
1 Tbsp Cinnamon

That should do it!  You may need to add a little more water/soy/almond milk if it’s still too dry.

Nutritions for a 2-Pancake serving: 141 Calories; 14g Protein; 4g Fiber; 2.5g Fat; 12g Carbs; 5g Sugar

EASY Strawberry Syrup:

I took our organic Strawberry Jelly and just added water!  It was so quick and easy!  And the kids loved it!  This is definitely going to be a staple in our household!

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Where does the time go? Summer is coming to a close, the kids have headed back to school and my precious baby boy is almost four months old (Wow!) Meanwhile, I feel like I’m still trying to figure out a day-to- day routine.  Despite my grand plans of jumping “back in the saddle” and shrinking back to my pre-pregnancy weight as quickly as possible, I have barely begun. I know, I know, “it’s only been four months,” you say, but it’s discouraging when you look in the mirror and the person looking back isn’t who you remember.

Finding the motivation, time and energy to start a new routine (or return to an old one) can seem like a mountain looming ahead.  Some days I feel strong, empowered and ready to go! “Tomorrow,” I think. “Tomorrow will be the perfect day to start getting back into shape!”  And then tomorrow comes and despite my optimism, it doesn’t go as planned and before I know it, another week has passed without so much as a single crunch, lunge or cardio routine.  DRAT. I’ve decided to use the headache of back to school as my motivator!

 I have to get up early to get my 6^th grader to school on time, (6^th grader ?!?) Getting up an extra 20 minutes early to get in a little cardio or do a quick ab routine while she gets ready and the little ones (and Hubby) sleep is the perfect “window” for me.  It’s not a lot of time, but that little bit allows me to feel a sense of accomplishment (no matter how small) and gives me hope that I will soon be able to get the rest of my day moving a little more smoothly! To coin a phrase, “Just do it!”

Oh, and a brownie at the end of the day doesn’t hurt either! While not as “gooey” or “dense” as the classic, these chocolate-y treats have been a hit with the whole family, so here’s the recipe to reward you for getting the ball rolling!

Andrea’s “Fudgy” Black Bean Brownies 

2 scoops Designer Whey Chocolate protein powder
Nonstick cooking spray
1 can black beans, rinsed and drained
½ cup unsweetened cocoa powder
1 tablespoon espresso powder or instant coffee (single-serve packets work great here)
¾ cup egg substitute
½ cup non-fat yogurt, any flavor 
¼ cup granulated Splenda or Stevia in the Raw
1 teaspoon vanilla extract

Frosting

¼ cup fat-free cream cheese, room-temperature
2 tablespoons cocoa powder
2 tablespoons Splenda (or Stevia in the Raw)

Preheat the oven to 350°F. Spray an 8×8-inch glass baking dish with cooking spray.

Combine the beans, cocoa powder, espresso powder, protein powder and egg substitute and yogurt in the bowl of a food processor (or heavy-duty blender.) Process until the mixture is smooth, about 2 minutes, scraping down the bowl halfway through.

Add the Splenda (or stevia) and vanilla. Process until all ingredients are combined, about 1 minute.

Pour the batter into the prepared baking dish, and smooth the top with a spatula. Bake for 28 to 30 minutes, turning the dish halfway through the baking time. A toothpick inserted in the center will come out with soft batter clinging to it. (The trick is to slightly under-bake.)

For the frosting, whip cream cheese, splenda (or stevia) and cocoa-powder until combined and fluffy.

Let the brownies cool completely in the baking dish on a wire rack. Cut into twelve squares. Frost using a Ziploc baggie with a corner trimmed off and make “kiss” sized dollops (see pic) and serve. Refrigerate any leftovers.

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Candy bars, potato chips, soda…these are just a few things we at Designer Whey urge parents everywhere to say “NO” to!  Children need quality snacks to help them grow into healthy, strong, happy adults. Healthy snacks don’t have to taste bland. Get creative and have some fun putting together easy, nutritious snacks your kids will love.

Here are a few healthy, protein-packed snacks for kids on-the-go:

• Designer Whey Protein Bars
• String Cheese
• Pretzels & peanut butter
• Low-fat yogurt Squeeze Tubes
• 1-2 tablespoons of peanut butter, whole-grain crackers or bagel
• Carrot & Celery sticks & Hummus
• Trail mix
• Sliced Apple w/ Peanut Butter
• Nuts or Sunflower seeds
• Fig bars

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It’s back to school time! The lazy days of summer have given way to rushing to make the morning bell, the fast pace of after school sports & activities and endless homework. PHEW! We get exhausted just thinking about it!

Kids need to keep their bodies fueled with proper nutrition, especially when they’re really active. Staying focused in class, working up a sweat in gym, carrying heavy backpacks — it all takes energy. That’s where Designer Whey™ protein comes in. Protein is an important part of a healthy diet, but when it comes to healthy kids, getting the right amount of protein is a must. Protein helps stabilize blood sugar levels, giving children the energy they need to help them stay focused throughout the day.

Busy parents can make sure their kids are eating right during school hours by stocking their backpacks with healthy snacks. Grocery store shelves are loaded with many snack options. Take some cereal or granola bars. They might seem convenient and healthy, but most are loaded with sugar and typically contain little or no protein.  Sugary snacks disguised as healthy foods are still sugary snacks – they create a sugar spike energy burst that’s quickly followed by a crash. Sluggish, cranky and irritable is no way to get through P.E. class. 

Designer Whey™ has made it easy to make sure your kids are getting the protein they need. Our new, all natural protein bars are a delicious, healthy snack your kids will love. With 10 grams protein, added Calcium and Vitamin D to maintain and rebuild healthy bones, B Vitamins to help keep energy up, these naturally flavored & sweetened bars are a welcomed addition to any lunch bag or backpack.

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There is a day that folks who are on a weight loss journey look forward to. It’s kinda like Christmas morning and your Birthday all wrapped up in one.

It’s the day you not only ‘get’ to but ‘have’ to downsize your clothing!

While my weight loss journey, which has been filled with lots of ups and downs, quite literally speaking! and is still is progress I have reached the point that many of my clothing items don’t fit because they are too big now!

So on this day I am going through what is truly a ‘right of passage’ for anyone on a weight loss journey. It’s important for me to really take a look at how each item fits so loosely and really take time to take in this transformation. It’s the best positive reinforcement and motivator ever! As I gaze into the full length mirror I can see how far I have come and also where I want to be. I see myself, my body, transforming like a butterfly…. it’s amazing, it’s surreal and I am grateful!

I was noticing my clothing choices as I sorted through them. Hmmm.. mostly all dark colors, mostly all black…. because that color is supposed be ‘slimming’ right? Where is anything bright and cheery colored?, guess those colors are just for folks who aren’t  ‘fluffy’ or ’round’…like me.  
 
Sure I had a few items that had color but always paired them with a little black jacket. always trying to hide my body, hide myself. Hoping nobody would notice what was obvious … my weight.

For the last few months, when I go clothing shopping, I look for items with color.. Items that are bright and cheery… like me! I learned something during my ‘right of passage’ day… I don’t want to hide behind dark colors anymore.. That’s not who I am and not who I ever was!

So the happy ending and moral to my story, at least so far since it’s not over yet, is this: Represent yourself everyday for who you truly are, don’t let society or fashion trends tell you who you are or should be. It doesn’t matter where you are in your weight loss journey… be who you are now…  turn up the color …. you are beautiful!
 
Staying in true form, I was morphed into my very colorful ‘cartoon self’ this month by my wonderful Biggest Loser friend Christa!  (she’s vying for a spot on BL13) …. my Avatar proudly drinks DesignerWhey/Biggest Loser Protein 2GO in what else but delicious Lemonade flavor! Hope you all are having the best summer ever! See you back here in September! 
 
Stephenie   

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