Clean Eat Recipe :: Charged Mocha Protein Shake

This is definitely a go-to shake for those early mornings where you just don't feel like putting together a full breakfast and you're having a tough time waking up (which, for me, happens to be most mornings). To get an energy boost I throw in a packet of Starbucks Via (R)  ready brew coffee and for some extra dietary fiber I add flax because the shake is so delicious you won't even taste it!

CHARGED MOCHA PROTEIN SHAKE

Ingredients:

• 4 oz liquid egg whites (pasteurized carton)
• 4 oz unsweetened vanilla almond milk
• 1 scoop chocolate protein powder
• 1 packet Starbucks Via (R)
• 1 scoop (2 tbsp) ground flax
• A few ice cubes

Directions: Add all ingredients to a blender and blend for about 30 seconds or until all ice cubes are blended.

Macros:

• Calories: 291
• Fat: 11g (don't worry - it's healthy (unsaturated) fat!!!)
• Carbohydrates: 14g (mostly fiber, so it's really only 5g net carbs for those limiting intake)
• Sugars: 1.5g
• Dietary Fiber: 9g
• Protein: 33g

This shake has so many great nutritional benefits - it's a great source of Omega 3's (3.4 grams) and dietary fiber (almost 40% of your daily needs), protein, as well as potassium, calcium, antioxidants, vitamins and minerals.

Clean Eating Cookie Dough

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This is my favorite recipe so far!  I haven't had real cookie dough in a long time and I am the kind of person who prefers to eat the cookie dough instead of the cookie. I have had this recipe in the works for weeks now trying to perfect it. Let me know what you think!

Clean Eat Recipe: Cookie Dough!

Ingredients:

• 1/2 c gluten free quick cooking oats
• 1/4 c natural peanut butter
• 2 tsp pure vanilla extract (avoid HFCS)
• 2 squares of dark chocolate
• 1 Tbsp honey
• 1/4 c egg whites (make sure you use the 100% egg whites, pasteurized)
• 1 Tbsp unsweetened vanilla almond milk

Directions:

1. Add all ingredients to a blender.

2. Place wax paper on a plate & add cookie dough.

3. This is the hard part...put them in the freezer for at least an hour.  I have found that after 2 hours they taste the best!

Can you tell that we LOVE this recipe?

Makes 15 pieces (that is if all of your dough makes it into the freezer). ;-)

He & She Tip: You can add protein powder or more almond milk, if needed.

Alternate Method: If you prefer your cookie dough in a cup like the picture below, use oat flour or blend the oats into a flour texture. You can also use cashew butter instead of peanut butter.

Let us know if you love them too!

Clean Eat Education: What to Eat Before (and After) a Workout

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Now that you know you should eat something BEFORE you workout... Now you ask: What do I eat?

Here's the lowdown on what you should consume before a workout:

Cardio ONLY workouts (44 min or less): Have a few extra minutes to squeeze in a quick HIIT workout or even just go for a power walk? If you are only doing a cardio workout, you should have a 50-100 calorie source of quick digesting carbohydrates to rev up your metabolism and keep your body burning fat throughout your workout.

Cardio ONLY workouts (45 min +): Hitting the streets for a hardcore run? (I would consider anything over 3 miles hard core - I am not a runner! Yet!) You should have any where from 100-150 calories of a quick digesting and a slower digesting carbohydrate source. Skip the protein source until after your workout.

Weight Training/Lifting Session: Planning to pump iron before breakfast? Not so fast! Make sure you eat 150-200 calories of a quick digesting carb (such as one 30 cal rice cake), slower digesting carbs and a lean protein source. Don't waste your hard work - you want to build those muscles!

Here is a quick list of snacks you can use to create your pre-workout snack. Please note there are many other snacks you can choose from - I included only these as they are quick to prepare, travel well and tend to cause the least amount of stomach issues once you are working out. You can definitely add to this list!

Quick Digesting Carbs

• Low Sodium White Rice Cake - approximately 30 calories per rice cake
• Banana - approximately 105 calories per medium (7 in) banana
• Green Apple - approximately 72 calories per medium (3 in in diameter) apple

Slower Digesting Carbs

• Low Sodium Brown Rice Cake - approximately 50 calories per rice cake
• Oats (Quick Cooking, Steel Cut or Old Fashioned) - approximately 80 calories in 1/4 Cup of oats
• Sweet Potato - approximately 90 calories in 1/2 Cup of baked sweet potato
• Brown Rice - approximately 54 calories per 1/4 Cup of cooked brown rice

Lean Protein Source

• Protein Shake - this is the sometimes the quickest way to get your calories if you are in a hurry! Calories will vary depending on your brand of protein powder (we use TLS whey protein powder).
• Scrambled/Boiled Egg White - approximately 17 calories per large egg white (4g of protein per egg)

What should you eat after a workout?

That's pretty simple - a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles (this is how you build muscle. Tear it down to build it up!). It is IMPERATIVE that you eat within 30 minutes of a workout for optimal results!!

Hope that answers your questions!

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