Hi, I’m Ruth and I have an addiction to Carbs.  Carbohydrates are a huge weakness for me whether it’s plain slices of bread, crackers, cookies, or cake. All carbs are considered a close friend of mine.

And while I gladly open carbohydrates into my kitchen with open arms, I have learned that carbohydrates in  moderation is key for me to keep my appetite and hunger pains under control. Really, it’s not the carbs that controls my hunger pains, but the protein. Protein is a great source of intake to keep the blood sugar stabilized to depress hunger pains from reoccurring an hour after eating… unlike carbohydrates.

One way that I have been increasing my protein intake is through Protein Bars. Protein Bars provide a meal supplement that is quick and easy to eat while on the go. I have found them to be especially useful during my night shifts in the hospital when a lunch break just isn’t an option or when the temptation hits to drop a few coins into the vending machine for junk food.

Lately my addiction has been found in Clif Chocolate Mint Builder Bars which contain 20g of protein. Surprisingly this little bar not only satisfies sweet tooth but my hunger as well. However, these bars are high in sugar and can add up in price as well. Which is why I decided to make my own Protein Bars. These healthy protein bars are a perfect way to increase your protein without added sugar and lower calorie intake.

No Bake Peanut Butter Chocolate Protein Bars

Ingredients:

1 cup dry oats

1/4 cup unsweetened cocoa powder

6 scoops chocolate whey protein

1 teaspoon stevia

5 tablespoons all natural peanut butter

1 cup fat-free greek yogurt

1 teaspoon vanilla

4 tablespoons water, give or take

Directions:

1.) Spray baking disk with non-stick cooking spray

2.) Mix all dry ingredients together

3.) Add all other ingredients, except water into dry mixture and stir till mixture becomes a dough consistency

4.) Slowly add water as needed until dough is easy to spread (Amount will vary based on the type of protein used)

5.) Spread  dough evenly into baking dish and refrigerate for several hours

6.) Cut into 9 squares and bag individually, storing in freezer or refrigerator until ready to eat

Nutritional Information:

Calories: 195

Fat: 7g

Carbohydrates: 12g

Sugar: 3g

Protein: 23g

Soft, flaky, melt in your mouth taste bud tantalizing goodness drizzled with maple syrup and topped with a gooey pat of butter. Are you too envisioning pancakes right now? Blueberry, chocolate chip, and even cream cheese filled griddlecakes have most likely made their way past almost everyone’s lips at some point or another. While they may have tasted heavenly as they made their way down the hatch, these silver dollars most likely reared their ugly heads later in the day resulting in you feeling lethargic, heavy and extremely guilty for having indulged in such a heavy morning meal. Ever since this weighed down experience, you have shunned all flapjacks in favor of the more “diet friendly” bran cereal with 2% milk. This certainly doesn’t have to be the case for modifications to these “flying saucer” look-alikes can result in a healthier breakfast that can be dreamt about, guilt free!

Why not sink your teeth into an amazingly healthy and nutrient packed recipe that will have you sprinting throughout the day instead of moseying on over to the couch for a catnap.

Protein Packed Winter Squash Pancakes
Makes 1 serving

3/4 cup of egg whites (100% liquid egg whites, preferred)
2 ounces pureed pumpkin (Libby’s pureed pumpkin is best)
3 – 4 ounces of pre roasted butternut squash (cubed)
1 – 2 tablespoons cinnamon, divided
Powdered Stevia, to taste

Directions:

1. Measure 3/4 cup of egg whites into a shallow dish.
2. Add pureed pumpkin and roasted butternut squash. Sprinkle with 1 tablespoon cinnamon and stir until blended.
3. Spray a skillet with no-stick olive oil spray and pour mixture into pan.
4. Cook on medium heat until side sets, about 10 to 13 minutes (mixture will start bubbling and sides will start to turn upwards). Flip “cake” over and let it sit for 3 minutes.
5. Plate and sprinkle with the remainder of cinnamon and Stevia to taste.

Calories: ~ 190.

You might be thinking, “How on earth is this recipe that doesn’t include any sugar or flour going to satisfy my pancake adoration?” First of all, as you scarf down this wonderful recipe, you will be taken aback by the wonderfully sweet natural flavors and your body will receive more health benefits than any diet “bran” cereal will give you.

Winter squashes are known for their vitamin A, B and C, potassium, dietary fiber, folate and omega-3 fatty acids! All of these nutrients have anti-inflammatory properties, which can aid against heart disease, colon cancer, breathing ailments, and support a healthy prostate. This recipe’s health promoting effects only get better for the egg whites provide protein for healthy muscle growth and function while the cinnamon and Stevia aid in the reduction of blood sugar, reducing your risk of obtaining diabetes!

You no longer have to live pancake-free, decedent tummy warming hotcakes can once make a breakfast (or lunch or dinner for that matter) appearance. Instead feeling horrible about eating the entire stack, you will most likely pop up from your seat ready to tackle the day and your body will thank you for it.

Author: Gigi from It Is What It Is

Protein pudding is a great dessert to curb that sweet tooth without the added guilt of empty calories. However, many protein pudding recipes can add up in calories pretty fast. Although healthy snacks and desserts like protein pudding are great, many people think that they can eat as much as they want, when they want and it won’t put on the pounds.

WRONG!

While protein pudding calories are coming from great sources such as protein and healthy fats, it can add to the waste line if these calories aren’t used up by the end of the day. Be sure to allocate calories for healthy foods as well.
Close to the high end of your calorie range for the day and craving a dessert?
Try these low calorie, low fat protein pudding recipes that are easy to make and satisfying to the sweet tooth.

Low Calorie / Sugar-Free Protein Pudding Recipes

Low Calorie/Sugar Free Pistachio Protein Pudding
* 1 small container 0% Fage Greek Yogurt
* 1 tbs Sugar Free Pistachio Pudding Mix
* 1-2 tbs Unsweetened Vanilla Almond Milk

Mix and Enjoy! I enjoy Pistachio pudding mix, but this can be switched with any sugar-free mudding mix such as lemon, vanilla, chocolate, and white chocolate. Throw in some frozen berries for an even greater treat!

Sugar-Free Cappuccino Protein Pudding
* 1 small container 0% Fage Greek Yogurt
* 1-2 tbs sugar free cappuccino mix
* 1 splenda
* 2-3 tbs Unsweetened Vanilla Almond Milk

Pumpkin Spice Protein Pudding
* 1 package Sugar- Free Vanilla Pudding Mix
* 2 cups Unsweetened Almond Milk
* Low Calorie Protein Powder
* 3/4 tsp pumpkin pie spice
* 3 tbs pumpkin puree

Mix together and top it off with a little sugar free cool whip

Low Calorie Chocolate Cheesecake Protein Pudding
* 1 cup Unsweetened Almond Milk
* 1-cup water
* 3 scoops Low Calorie Chocolate Protein Powder
* 1 package Sugar-Free Cheesecake Pudding Mix

Mix together and Chill

Have an awesome, life changing, low-calorie recipe that you would like to share?

Email us at shefit.ruth@gmail.com for a chance to find your recipe on She-Fit

A long, hard, strenuous, workout deserves a snack, but did you know that the food you choose is just as important as the actual workout itself?

For many people, exercise has become an excuse to eat whatever you want. Not just right after the workout, but throughout the entire day. This can be especially harmful since the metabolism is jump started after a workout, increasing one’s appetite throughout the day. With this mentality and an increased appetite, it can lead to over eating and reaching for the wrong type of food.

On the other hand, one might think that not eating at all after a workout will aid in weight loss, when in actuality, a small 200 calorie snack can prevent you from pigging out down the road with a 800 calorie snack. Having a post workout snack also helps in keeping your metabolism rev’ed up. One should grab a snack 30 minutes to 2 hours after a workout.

So, what should you eat when you get home from the gym?

To contrary believe, carbohydrates are essential to a post-workout snack and should make up about 60% of it. During a workout, the glycogen storage is depleted and should be replenished and refueled to make it through the day without overeating. A post-workout snack for moderate exercise should include 30-50 grams of carbohydrates.

Second, the snack should include some sort of protein which aids in rebuilding muscle.

Here are 7 great post workout snack that will leave you full and keep you going throughout the day:

* Egg Sandwich: 100 calorie English muffin with egg whites

* Fruit and Yogurt mixed with a small amount of granola

* 1 tbsp peanut butter and 1 banana on a rice cake

* Low fat fruit smoothie and protein powder

* High fiber crackers and low fat cheese

* Low sugar fruit juice and a hand full of Nuts

* Cottage cheese and fruit

Question: What is your favorite Post-Workout Snack?

I love making fruit smoothies after my workout!