Peanut Butter Power Porridge: Another Power Breakfast - Quick and Easy High Protein Meal

This is a great quick high protein recovery meal after a morning workout.   Quick and simple, it provides a ton of protein.  The "Power" comes from adding a scoop of protein powder.

Quick and Easy High Protein Breakfast Meal: Peanut Butter Power Porridge

3 main ingredients make up this quick high protein breakfast meal: protein powder, quick oatmeal, and peanut butter.

Ingredients:
                                                                                           Calories
1 scoop of vanilla protein mix                                                   140
1/4 cup of quick oats                                                                 150
2 tablespoons of peanut butter                                                  190

Total Calories                                                                            480

Protein                                  38  g
Fat                                      20.5 g
Carbs                                                       42 g


Variants:

Chocolate Peanut Butter Porridge

 Use chocolate flavored protein mix instead of vanilla.

Peanut Butter Banana Porridge

Crush or chop up a banana and add it to the mix.  This fruity addition will add a valuable 400+ mg of potassium to your meal.

Adds:

99 Calories
1 gram of protein
0.4 grams of fat
31 grams of carbohydrates

Add a banana to the peanut butter power porridge to sweeten up the taste and add extra heart healthy potassium for workout recovery.

Don't want so many carbs?  Cut the banana in half.

Want Crunchy?  

Add 1/4 cup of unsalted dry roasted peanuts to the mix.  

Add a banana to the peanut butter power porridge to give it an extra crunch.

Adds:

160 Calories
6 grams of protein
13 grams of fat
6 grams of carbohydrates

 Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

 

Running in Cold Weather

If you love running, it doesn't have to stop completely in the cold weather months or even on spring and fall mornings when the temperatures may drop even it it is warm during the day.  Although, it is not wise to run in extremely cold temperatures, running when it is cold outside can be made comfortable and injury free.

Cold weather running can be made comfortable if you follow the tips in this article

When Not to Run

As a rule, I don't go outside and run if the temperature or wind chill  drops much below 30 degrees.  Running in temperatures between 30˚ and 50˚ can be made comfortable, but running in extreme cold can be downright dangerous.  For not only your lungs, but your skin and muscles as well.  The colder your muscles are, the more prone they are to injury.  No matter how much you warm up and stretch or keep moving while running, your muscles are constantly being cooled by the air flowing around them.  I personally, experience more injuries from running during the winter months than others.  This can be prevented if you prepare properly.

Preparing Your Feet for Cold

One of the biggest problems that I encounter while running when the temperatures drop is keeping my feet from freezing.  Most running shoes are made of nylon mesh to allow your feet to stay cool and breathe in the warm weather.  However, this does not bode well for running in the cold.  It is equivalent to being outside in your bare feet.

One simple tip that I do to prevent my feet from getting cold without investing in another pair of shoes, is to double up my socks.  I put a pair of calf length socks on to keep my feet and calves warm, then on top of that, I put either another pair of those or a pair of low rise sport socks to cover just my feet.  This gives just enough protection to keep the feet cozy while going for a cold weather run.

One simple tip for keeping your feet warm during a cold weather run is to double up your socks.

Dress Properly, Thermal-wear Helps!

It is a good idea to invest in a thermal long sleeve shirt and long pants that are thin, but keep you warm such as Dri-Fit, Underarmour, or countless other brands.  You can actually find these items at a low cost at department stores.

Put the thermal shirt and pants on, then just put a hooded sweatshirt and sweatpants on over top of these.  That is all that is necessary to keep your body and legs warm while running.  I like to use hooded sweatshirts because if I find that I encounter more wind than expected and a hat is not enough, I can pull my hood up and tie it to offer extra protection.

A thermal shirt and pants worn under a sweatshirt and sweatpants can make your cold weather run more bearable.

When the temperatures are between 50˚ and 65˚, I usually ditch the sweatpants. I sometimes retain the sweatshirt in this temperature range to keep my lungs and heart warm since my torso is not moving and generating heat. 

Don't Forget a Hat!

In cold weather some sort of cap is a must, a warm one such as one made of fleece.  You lose most of your body heat through your head.  Keeping a winter cap on while running will help retain this heat.  You may even find yourself sweating, but it is worth keeping it on.  For not so cold temps, use a lighter knit cap so you don't get so hot. They allow the heat to pass more a little more freely. However, when choosing a hat, make sure it covers your ears, you will be way more comfortable!  Otherwise, you could find yourself in pain at the end of your run.

When choosing a hat for cold weather running, make sure it covers your ears.  Otherwise, your ears may be hurting for quite a while after your run.

Gloves are a must.  

However, thick thermal gloves such as those for skiing and other outdoor winter activities, may be a bit much.  Thin, gloves such as work gloves for gardening or knit gloves or any made of a material that can breathe and allow perspiration to escape are ideal.  They keep your hands warm from the wind, yet allow the sweat to dissipate.  Otherwise, you may end up with soaking wet gloves.

Wear gloves that suit the temperature range

Gloves and hats that are made of fleece or similar material are great for lower temperatures, those made of thinner material are ideal for temps between 30˚ and 45˚.

Face covering...  Not so much.  

I find that if I wear one of these face coverings that cover your face, but have just a slit or two for breathing, tends to make the moisture build up on my face.  Not only that, but they restrict breathing when you need to take in oxygen the most, especially if you tend to breath in through your mouth and not your nose.  

If your skin is sensitive to the cold, maybe you should reconsider running in the cold weather or apply some sore of gel to your face for protection before running outdoors.

Lip Protection

Don't forget your lip balm!  Running in the cold can turn your lips into a dry, cracked mess if they are exposed to the cold and wind for long periods. This simple tip may save you some pain over a couple of days.  I know I have forgotten my lip balm on several cold weather runs and regret it halfway through.

Lip Protection is essential on a cold weather run

Breathing Technique

You should be breathing in through your nose and not your mouth.  This helps warm the air somewhat before it reaches your lungs.  Breathing this way all the time while running also helps filter out allergins.

Warm Up Indoors

Doing a warm up before running is a must, just like any other sport or workout routine.  However, stretching and warming up outside when the temps are cold, is going to take a lot of warm up as you are fighting against the cold air which is cooling your muscles down.  Get dressed for the outdoors, and stretch indoors where it will actually warm your muscles up.  Then as you go out and start running, hopefully your muscles can maintain the heat given that you dress properly.

Hopefully these tips will help you extend your running season, year 'round.  However, use your judgement and be safe and sensible!

Low Cost Homemade Protein Bars

Here is a low budget recipe for making protein bars at home.  They are high in protein, low in carbohydrates and fat and are very tasty!

Low cost protein bars you can make yourself

Ingredients:

3 cups oatmeal
4 scoops of your favorite protein powder (chocolate or vanilla)
There are several low cost powders available to keep it frugal.  I personally use Matrix 2.0 or Body Fortress Super Advanced Protein Formula which is very inexpensive and have high protein content per serving.

½ cup of peanut butter
1 tsp cocoa (for vanilla flavored only)
1 tsp of vanilla extract (optional for chocolate flavored only)
¼ tsp of cinnamon
1 cup non-fat milk
¼ tsp of turmeric (optional: Has anti-inflammatory properties which can come in handy for recovery when working out)

And if you don't care so much about keeping the carbs and fat low and want more flavor: ¼ cup of dried cranberries (optional)
¼ cup of unsalted peanuts (optional)

Estimated Cost (as of the writing of this article):

Batch = $7.25 (including optional ingredients)
Per Bar = $0.60

Directions (makes 12 bars):

Pre-heat oven to 275° if you want solid bars

Mix dry ingredients in bowl together.
Add peanut butter and milk.
Mix thoroughly.
Spray cooking spray in bottom of 9 x 9 in baking pan. I use olive oil spray.
Pour mix into pan.
Smooth mixture evenly.

For solid bars (otherwise, they can be a sticky mess to eat with your fingers):
Bake at 275° for 12 minutes.
Remove from oven and cut into 12 even squares.
Place back in oven for 3 more minutes.  Trust me, this makes the bars more solid.

Keep Refrigerated.

With a few low cost ingredients, you can make tasty protein bars packed full of nutrition.

Nutritional estimates:

Ingredient	Calories	Protein (g)	Fat (g)	Carbohydrates (g)
Oatmeal	900	30	2.5	27
Protein powder	220	72	1.5	2
cocoa	6
peanut butter	1330	56	16	7
non-fat milk	90	8	0	13
Totals:	2546	166.3	20	49
Each 2x2 bar:	212	13.8	1.6	4

w/Optional Ingredients	Calories	Protein (g)	Fat (g)	Carbohydrates (g)
Dried cranberries	78	0	0	19.8
Unsalted peanuts	160	6	13	6
Totals:	2784	172.3	33	74.8
Each 2x2 bar:	232	14.36	2.75	6.23

Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

Quick and Easy Protein Meal or Snack: Chili Burrito

Want a quick high protein high energy snack?  Try a chili burrito.  I always keep some whole wheat tortilla shells on hand for lunch or snack items.  I also always keep cans of pre-made chili for high protein snacks.

Try a protein rich chili cheese burrito for a quick snack

All you have to do is throw about a 1/4 cup of chili on a small whole wheat tortilla shell and heat it up in the microwave or oven.  The chili can be store bought canned chili or homemade.  If you don't mind a pinch of extra fat, throw on a mix of taco cheese to give it a little extra flavor.

A chili cheese burrito can be small enough for a protein rich quick snack

Ingredients:
                                                                                           Calories
1 small whole wheat tortilla shell                                            130
1/4 cup of chili with beans                                                         52
touch of taco cheese                                                                   10

Total Calories                                                                            192

Protein                                8.5 g
Fat                                       4   g
Carbs                                               29  g

Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

  

Have a Quick and Easy Power Breakfast Packed with Protein

One of the simplest, easiest to make breakfast meals (or anytime snack) that I have discovered is what I call "Power Porridge" or "Power Oatmeal".  It is packed full of protein to help build and repair those muscles and enough carbs to give you a needed energy boost.

Quick and Easy Power Breakfast Packed with Protein - "Power Porridge"

Ingredients:

• 1/2 cup of quick oats

• 1/2 scoop of protein powder (vanilla flavored is best)

• 1/2 cup of water

• Appx. 1/3 cup of dried cranberries, or any other type of fruit that you would like to use such as blueberries or raisins.

The base ingredient for this meal is some type of quick oats, not the kind of oatmeal that you have to cook.  I use 1/2 cups of quick oats for my power porridge.  While you are boiling your water, of which I use about 1/2 of a cup, you can mix the other ingredients.  If you have a quick heating device such as a Hot Shot, it makes meal preparation time even faster.  Mix the protein powder into the oats thoroughly.  Add the boiling water and the fruit.  Mix thoroughly and allow it to cool and set for a minute so that the oats soak up the water completely.  Be careful not to let sit too long, otherwise you'll end up with a cold clump of solid paste that will not be very appealing to eat.  You'll have to add more water.

Nutritional value (depending on the products you use)

• Protein  27g
• Carbs  28g
• Fat 3g

You can adjust the amount of oatmeal, protein powder, protein powder flavor, and fruit you use according to what your needs or tastes are.  If you are in a fat burning phase and don't want to take in as much carbs and are more concerned about the protein, use 1/3 cup oatmeal and 1/2 the fruit.  This will knock about 9g of carbs from the meal. I like to add at least some fruit, otherwise the mixture tastes pretty bland unless your protein power has really good flavoring.
 

I eat this almost every single day for breakfast as it gets me going and adds some protein to my meal.  It is great for when you are are rushing to get out the door for work.  

Enjoy! 

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

Quick Low Carb-High Protein Meal #3: Almond Berri Grilled Chicken Salad

Are you on that low-carb, high protein diet and can't figure out what to eat during the day?  Here is a quick throw together that you can take for lunch and is especially healthy for you.  It helps to pre-grill some chicken tenders ahead of time and keep them in your freezer so you can throw quick chicken meals together through the week.

I usually do not measure these things out, but you can the first time just to make this just to be sure you are getting the correct amounts with the containers you are using.

Ingredients:

                                                                                         Calories
2 large or 3 small chicken tenders grilled (3 oz)                     100
Appx. 2 cups of bagged salad lettuce mix (two handfuls)         50
1/4 cup almonds                                                                     160
1/3 cup dried cranberries (Ocean Spray Craisins)                 130        
2 teaspoons lite non-fat raspberry vinaigrette dressing            25
  OR 
   for a sweeter taste non-fat raspberry pecan dressing 
      (add 25 calories to total)
                Total Calories:                                                       465

All the ingredients necessary for a quick on-the-go almond berri grilled chicken salad

I use a container that lunch meats are usually packaged in these days.  I fill it 3/4 of the way with salad mix.  Then I sprinkle the almonds into the container.  Take 2 or 3 chicken tenders and break them up into small pieces and distribute over the top of the salad.  Then, add the dried cranberries.  If you wish to lower the overall amount of carbohydrates, skip the cranberries.

Take another very small plastic container with a sealable lid and pour appx. 2 teaspoons of low fat raspberry vinaigrette salad dressing and close the lid.  If you wish to make the salad a litter sweeter at the expense of more calories, substitute dressing with raspberry pecan vinaigrette.  Done.

Step 1: Fill the container 3/4 of the way with lettuce

Step 2: sprinkle with almonds Step: 3 break up chicken into small pieces and distribute evenly Step: 4 Sprinkle with cranberries

Step 5: Pour appx. 2 tbsp of fat-free raspberry vinaigrette into a small seal-able container

Now when you get to work or wherever you are going, be sure you have a place to keep the salad cold.  When it comes time to eat, just open the dressing container, distribute evenly over the salad, and stir.  Ready to eat, very tasty, it fills you up, and its healthy! 

Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

Quick Low Carb-High Protein Meal #1: Balsamic Grilled Chicken and Peanut Salad

Are you on that low-carb, high protein diet and can't figure out what to eat during the day?  Here is a quick throw together that you can take for lunch and is especially healthy for you.  It helps to pre-grill some chicken tenders ahead of time and keep them in your freezer so you can throw quick chicken meals together through the week.

I usually do not measure these things out, but you can the first time just to make this just to be sure you are getting the correct amounts with the containers you are using.

Ingredients:

                                                                                         Calories
2 large or 3 small chicken tenders grilled (3 oz)                     100
Appx. 2 cups of bagged salad lettuce mix (two handfuls)         50
1/4 cup peanuts                                                                      160
2 teaspoons lite non-fat balsamic vinaigrette dressing              25
                Total Calories:                                                       335

All the ingredients necessary for a quick on-the-go balsamic chicken and peanut salad

I use a container that lunch meats are usually packaged in these days.  I fill it 3/4 of the way with salad mix.  Then I sprinkle the peanuts into the container.  Take 2 or 3 chicken tenders and break them up into small piece and distribute over the top of the salad. If you forgot to make your chicken ahead of time, a chopped up chicken pattie can be a good substitute, although not quite as healthy. Take another very small plastic container with a sealable lid and pour appx. 2 teaspoons of low fat balsamic vinaigrette salad dressing and close the lid.  Done.

Step 1: Fill the container 3/4 of the way with lettuce

Step 2: sprinkle with peanuts Step: 3 break up chicken into small pieces and distribute evenly

Step 4: Pour appx. 2 tbsp of balsamic vinaigrette into a small seal-able container

Now when you get to work or wherever you are going, be sure you have a place to keep the salad cold.  When it comes time to eat, just open the dressing container, distribute evenly over the salad, and stir.  Ready to eat, very tasty, it fills you up, and its healthy!

Balsamic chicken and peanut salad ready to go

Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

Hydrate, Hydrate, Hydrate! Water is Your Body's Best Friend

You can never get enough water.  Drinking at least six to eight glasses of water a day (about 96 ounces) can lead to a healthier, happier life.  Staying hydrated can help you lose weight.  Consuming large quantities of water will increase your metabolism, helping speed up that fat burning process.  Along with exercise and diet, this can be a powerful tool when trying to stay fit and healthy.  

Water, nature's health drink helps raise the body's metabolism

Studies have shown also shown that consuming large quantities of water helps the electrical connections in the heart.  Many people who suffer from heart arrhythmias are dehydrated.  Hydrating the heart helps it beat more regularly.

Drinking six to eight 8 oz. glasses of water a day can keep you healthier and help you burn fat

How to get fit fast with Beachbody's P90X

Want to get fit and feel better fast? Try P90X. It is not all hype. You watch the videos on Youtube and everyone says how "they are in the best shape of their life" and think yeah right. Well, if you follow the exercises and stick pretty close to the diet, it works!

After battling asthma for a couple of years, I finally felt normal enough to exercise a little after trying a new medicine, but the medicine I was on raised my BP to well over normal. I didn't want to go on even more medicine, so I decided I need to get fit relatively quickly with a goal of losing 10 lbs and lowering my BP. 10 lbs was about all I thought I could lose. I always bottomed out at 134 lbs over years of running, biking, hiking, etc.

I decided to try P90X which claims to get you in top shape in 90 days. Tony Horton, the instructor for the program, also did Power Half Hour which I had done years before to tone up a bit.  He trains movie actor to get in shape quickly for films and such. I gave P90X a try.  Three weeks into the program I started feeling better than I had in years. I had more energy and I was stronger. I didn't realize how weak I had gotten over the past couple of years.

I reached my goals before the halfway mark at around 40 days. After 90 days I had lost 17 lbs, and can honestly say I am in the best overall shape I've been in my entire life! No joke. I am posting a couple of 90 day before and after photos below just to prove it is really me and no joke.

I finished the P90X program and I am now starting month 2 of the second round of it. I lost 2 more lbs and now weigh as much as I did in high school and I am wearing the same size jeans that I wore in high school!   And I'm 44 years old!

Looking to get in shape quickly? Give it a try. You can download a "fit" test from beachbody.com after clicking on the P90X link. If you don't pass the test, they don't recommend you do the program... if you can't find it, let me know and I will post a copy. ..and of course you should check with your doctor first.

I was not paid to post this blog in any way, this is my true account of how P90X changed my life and I am sharing it with you.  It works!  P90X is available from the BeachBody web site.


You can read more about my P90X experience in this blog: http://www.fitnessandhealthhowto.com/2010/07/personal-tips-on-using-p90x.html