Monday, July 22, 2013

Cinnamon Protein Crepes with Banana Greek Creme

Ya'll. This is seriously good eats.

 The kids wanted some too...

And they licked their plates clean!

Cinnamon Protein Crepes with Banana Greek Creme


For Cinnamon Protein Crepes

Makes 7
The Stuff-
  • 1 cup liquid egg whites
  • 1/2 cup Non-fat cottage cheese
  • 1/2 cup Vanilla whey powder
  • 1/2 old fashioned oats
  • 1 tsp cinnamon
What you do-
  1. Dump it all in the blender and give a whirl to incorpate it all.
  2. Heat a medium nonstick pan over high heat. (I used my 10" Orgreenics pan)
  3. Spray pan with nonstick cooking spray and pour in 1/2 cup of batter.
  4. As soon as it hits the pan, lift the pan and swirl it to all the sides and turn the heat to medium.
  5. After about 60 seconds, bubbles will form in the center and pop. Loosen the crepe with a spatula and turn it.
  6. Allow the other side to cook for 60 seconds.
  7. As the crepes finish, stack them with towels in between to keep from sticking and keep warm.


For Banana Greek Creme

The stuff-
  • 1/2 banana (can be frozen
  • 1/2 cup Plain nonfat Greek yogurt
  • 1/2 box Sugar Free Jello Cheesecake Pudding
  • Splash of almond milk if needed

What you do-
  1. Put all the ingredients into the blender, splashing with almond milk to loosen as needed..

I topped my Cinnamon Protein Crepes with Banana Greek Creme with Walden Farms 0 calorie syrup, a few toasted pecans, and a dollop of whip cream. Enjoy! (These will freeze beautifully by the way. Just layer in a bog ziploc with wax paper between the crepes.)


Nutritional Stats-

(for 2 Crepes and a quarter of Banana Greek Creme Recipe)
Calories- 193
Carbs- 17 g
Fat- 2 g
Protein- 29 g

Friday, July 19, 2013

Growing into Venus: Age and Training Age

Hey guys, I have an article featured over on the Venus Index today I would like to share!

Upon listening to the recently released Uncensored Podcast- Fitness Trends 2013, I got to thinking about my specific age, training age, and my nutrition age. I have been at this for longer than a decade even though I found Venus a short year ago. Man, I have come a long way in a year.

Today we will discuss age and training age, next week we will look at the evolution of nutrition as you grow in your training.

Age and training age

I just turned 29. I have been weight training on and off since I was 15- making my training age 10 years if I take out the periods that I was not doing anything. My training was certainly never for specific for a look before I found Venus. Continue reading

Sunday, July 14, 2013

Lower Calorie Hawaiian Dream Cake

My birthday was a few days ago, gaaa... I am getting old! And I wanted CAKE! But wait, most cakes are 500 calories a serving. That takes a big hit out of a girl's daily calorie budget!

So, I made my lower-calorie Hawaiian Dream Cake. People do not believe me that this cake is half the calories of a normal cake with frosting.

My Hawaiian Dream Cake is my go-to recipe when I have to take a dessert to a gathering.

Speaking of... that is one of my tools in my arsenal that I am not sure that I have shared before! I am pretty social. We have work friends and family that require eating at social gatherings at least twice per week, usually more frequently. It would definately throw a wrench in my physique goals if I just threw caution to the wind and ate whatever that frequently.  My tool is to take one or two things to the gathering that I know I can eat and plan them in. Usually one of the items needs to be very filling but lower calorie- so like a vegetable tray with Greek ranch dip or a shredded chicken salad. That way I will not be crazy hungry.

If we are eating out, I find a menu online in advance and pick out my order ahead of time. Family owned restaurants usually have "fall-back" items on the menu depending on what type of food they serve- a lean protein with a vegetable. I find that most protein topped salads do not have enough meat on them, so I usually order a steak or grilled chicken (or fajitas) with a side of lettuce and make my own salad with salsa.

Anyway- I think you are going to love this recipe.


Lower Calorie Hawaiian Dream Cake

The Stuff:

  • 1 box (18.5 oz) of white cake mix
  • 1 can (12 oz) Fresca (or Diet 7up or Sprite Zero)
  • 1 can (15 oz) of manderin oranges (in Splenda)
  • 1 box (1 oz) of Sugar Free Jello Banana Cream Pudding Mix
  • 1 can (20 oz) crushed pineapple (in juice)
  • 8 oz container of sugar free cool whip, thawed
  • 3 tbsp unsweetened shredded coconut
  • 1/4 cup chopped pecans
  • 12 maraschino cherries

What you do:

Preheat oven to 350F. Lightly spray a 9x13 dish with cooking spray. Mix cake mix and fresca until just blended and pour into 9x13 dish. Cook for apprx 20-25 minutes until toothpick comes out clean from center. Cool on rack. Poke about 10 holes throughout cake with the end of a wooden spoon.

Mix undrained can of oranges and pudding mix. Pour over cake evenly. Drain pineapple, then evenly pour over cake. Top with container of cool whip. Lightly toast coconut and pecans in oven for about 5 minutes. Pour over cake. Decorate with cherries on top and enjoy!

We ate this cake UP!

Nutritional Facts per serving:

  • 12 servings
  • 275 cals
  • 51 g carbs
  • 8 g fat
  • 1.5 g protein

(Compare that to the same portion of a 9x13 carrot cake with frosting at 650 cals, 99.5 carbs, 25 g fat, 9.5 g protein... winning.)

Wednesday, July 3, 2013

My face in random places

Summer has been crazy, but I have been soaking up family time. I promise to be back soon with some great new low-cal recipes! There is a dessert one that I am perfecting too- sugar free and chocolate! Yes!

Anyway my mug has been popping up in random places lately...

The first one is a feature in the new Venus Factor 12 Week Fat loss System. JB asked me to write a paragraph on the Venus Mindset- what it meant to me.

Here is a screen shot of it-

Venus also released a new promo video for the Venus Factor where my before and after photos are featured. This time fully clothed!

Here is a screen shot of my video debut-

Kind of weird to see yourself in a promo video, but I was glad to help. Love Venus! (Quick shout out!)