The answer to the best tasting protein bar is: Supreme Protein (peanut butter crunch is my fave!!)
They also come in lots of other yummy flavors.
Large bar= 360 cal; 160 from fat; 26 g carbs; 30 g protein
Small bar= 190 cal; 80 from fat; 13 g carbs; 15 g protein
They aren't the lowest fat or carbs out there, but for the amt of protein AND the awesome taste, they are my pick for the all- around best. I try not to eat them while training for a show, but otherwise, they're a great treat!! (I've tried probably every protein bar on the market, and if you're looking for taste, plus protein-- these are IT!)
What are YOUR favorites???
Friday, June 3, 2011
Monday, March 21, 2011
PROTEIN PEANUT BUTTER BALLS
I love this quick, yummy recipe for a healthy snack. Depending on the type of peanut butter you use, you may have to add a bit more for the "packing" to work.
Ingredients:
1 cup sugar-free, low-fat peanut butter (I prefer the crunchy for texture)
1 1/3 cup protein (I use the "Pro Performance AMP" whey isolate, chocolate flavor-- from GNC)
1 tsp vanilla
1- 1 1/2 cup Splenda or Truvia
Mix it all together in a bowl and pack in small balls (about the size of a golf ball)-- they can be crumbly if you don't pack tightly enough, and dry if you add too much protein.
It should make about 12 balls. Store in a storage bag or container in the fridge.
Don't forget to post your comments on how you liked them!
Ingredients:
1 cup sugar-free, low-fat peanut butter (I prefer the crunchy for texture)
1 1/3 cup protein (I use the "Pro Performance AMP" whey isolate, chocolate flavor-- from GNC)
1 tsp vanilla
1- 1 1/2 cup Splenda or Truvia
Mix it all together in a bowl and pack in small balls (about the size of a golf ball)-- they can be crumbly if you don't pack tightly enough, and dry if you add too much protein.
It should make about 12 balls. Store in a storage bag or container in the fridge.
Don't forget to post your comments on how you liked them!
Friday, March 4, 2011
"The Power of Failure"
"I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life and that is why I succeed."- Michael Jordan
Had to repost this quote from my fb page! It really should be read by every child, every student, every adult. I would often give my college students "motivational" tidbits to encourage them to persevere in reaching their goals, but this quote really gives me "goosebumps."
Michael Jordan, and every other success story who climbed to the top of their game, ALL talk about the MANY failures they had before that point. I try to stress to my students that people aren't usually "lucky;" that it takes unending perseverance-- but we forget that that also means continued FAILURE before we get to the SUCCESSES in life! How many times have I been rejected at interviews before landing my "dream jobs" and beating out other applicants? Plenty.
When I was hired at School of the Arts, in Rochester, NY, I was told there were hundreds of Special Ed applicants for only a few positions. I wasn't the most experienced. I didn't have any special "connections." They must've seen in me a confidence and passion for teaching. They must've trusted my abilities in reaching their inner-city special needs population, based on the few years of experience I had at that point. I believe my previous rejections were supposed to happen in order for me to reach my "Dream Job" as a Special Educator and Dance Teacher all at the same school. The "We're sorry to inform you..." letters, as painful as they are at the time, and as much tears as they produce, give us further resolve to improve on what we need to in order to manage better in the next interview or improve our skills for the next position. I'll never forget sitting down in a room with 17, yes, 17 interviewers all in a circle as I was escorted to my seat and told, "There are a lot of people here, but don't get nervous." "Don't get nervous???" Deep breaths!!! After all, everyone and their grandmother was applying for a position at the "new school" in the city-- well, everyone who thought they could handle inner-city teaching-- and that amounted to close to 200 applicants for a handful of Special Ed positions. One by one, the Committee of highly-esteemed and well-respected City School District employees, including the Principal, Vice-Principal, House Principals, Special Ed Coordinator, Special Ed Teachers, Regular Ed Teachers from the Middle School and High School, Chairs of Math, English, History, Parent Representative, and Student Representative asked me the slew of questions (which I had been handed 5 minutes prior.) One by one, I took a few seconds to formulate an intelligent answer and then deliver it to the crowd of 17 pairs of eyes staring back at me and looking down to write notes now and then. It was, by far, my most stressful, anxiety-producing interview I have ever had-- even more than my interview years later for a College Instructor position.
Here's my point, which I'm constantly drilling into the heads of my students: If I gave up after those rejections, and told myself that "I'm not good enough" I would never have had the courage to even try for my "dream job" at a school where thousands wanted to teach. When I was hired by School of the Arts, I still had a few months left in the school year at the other inner-city school where I was teaching at the time. I will never forget one day when a colleague of mine approached me and asked in a hushed voice, "Who did you know and what did you do to get into that school??" I laughed and said, "No one and nothing!" He said, "Do you realize any teacher would give their left arm to teach there??" I said, "I do now-- thanks!"
KEEP PUSHING FORWARD--- NO MATTER WHAT YOUR GOALS ARE, OR WHAT YOUR DREAMS ARE--- REJOICE IN THOSE FAILURES, AND KNOW THAT IT'S ALL FOR A BETTER REASON!!!
Had to repost this quote from my fb page! It really should be read by every child, every student, every adult. I would often give my college students "motivational" tidbits to encourage them to persevere in reaching their goals, but this quote really gives me "goosebumps."
Michael Jordan, and every other success story who climbed to the top of their game, ALL talk about the MANY failures they had before that point. I try to stress to my students that people aren't usually "lucky;" that it takes unending perseverance-- but we forget that that also means continued FAILURE before we get to the SUCCESSES in life! How many times have I been rejected at interviews before landing my "dream jobs" and beating out other applicants? Plenty.
When I was hired at School of the Arts, in Rochester, NY, I was told there were hundreds of Special Ed applicants for only a few positions. I wasn't the most experienced. I didn't have any special "connections." They must've seen in me a confidence and passion for teaching. They must've trusted my abilities in reaching their inner-city special needs population, based on the few years of experience I had at that point. I believe my previous rejections were supposed to happen in order for me to reach my "Dream Job" as a Special Educator and Dance Teacher all at the same school. The "We're sorry to inform you..." letters, as painful as they are at the time, and as much tears as they produce, give us further resolve to improve on what we need to in order to manage better in the next interview or improve our skills for the next position. I'll never forget sitting down in a room with 17, yes, 17 interviewers all in a circle as I was escorted to my seat and told, "There are a lot of people here, but don't get nervous." "Don't get nervous???" Deep breaths!!! After all, everyone and their grandmother was applying for a position at the "new school" in the city-- well, everyone who thought they could handle inner-city teaching-- and that amounted to close to 200 applicants for a handful of Special Ed positions. One by one, the Committee of highly-esteemed and well-respected City School District employees, including the Principal, Vice-Principal, House Principals, Special Ed Coordinator, Special Ed Teachers, Regular Ed Teachers from the Middle School and High School, Chairs of Math, English, History, Parent Representative, and Student Representative asked me the slew of questions (which I had been handed 5 minutes prior.) One by one, I took a few seconds to formulate an intelligent answer and then deliver it to the crowd of 17 pairs of eyes staring back at me and looking down to write notes now and then. It was, by far, my most stressful, anxiety-producing interview I have ever had-- even more than my interview years later for a College Instructor position.
Here's my point, which I'm constantly drilling into the heads of my students: If I gave up after those rejections, and told myself that "I'm not good enough" I would never have had the courage to even try for my "dream job" at a school where thousands wanted to teach. When I was hired by School of the Arts, I still had a few months left in the school year at the other inner-city school where I was teaching at the time. I will never forget one day when a colleague of mine approached me and asked in a hushed voice, "Who did you know and what did you do to get into that school??" I laughed and said, "No one and nothing!" He said, "Do you realize any teacher would give their left arm to teach there??" I said, "I do now-- thanks!"
KEEP PUSHING FORWARD--- NO MATTER WHAT YOUR GOALS ARE, OR WHAT YOUR DREAMS ARE--- REJOICE IN THOSE FAILURES, AND KNOW THAT IT'S ALL FOR A BETTER REASON!!!
Wednesday, February 23, 2011
THE 80/10/10 research-- or "How much can I blame my parents for my physique?"
According to Tosca Reno (Oxygen Magazine model, fitness author, and mom over 50) in her Eat-Clean Diet, "the healthy, beautiful body equation for lasting fat loss is 10 percent genetics, 10 percent training and 80 percent nutrition." Also a fitness champion and nutrition expert, Reno has recharged her body using eat-clean techniques. At the core of her personal philosophy is the 10, 10, 80 formula for improved health and body image. "
I remember when I first read this years ago, my mouth dropped open and I thought to myself, “You mean I can no longer blame the majority of my physique on my parents??-- But, what about the family thighs and butt?? What about the typical ‘pear shape body’ in the family?”
“It is true that genetics will play a role in your weight loss program, but it’s not the key. 80 percent of your weight loss program should be focused on what you put into your mouth: Nutrition. Nutrition is far more responsible for creating your shape and your health than you ever could have imagined.”
Another quote from another fitness expert:
“Always remember, diet is 80 percent, train smart, and train hard!”
Alicia Rewega
Fitness Editor
Oxygen Magazine
Tuesday, February 15, 2011
Cut Your Cardio Workout in Half
Awesome Article on INTERVAL TRAINING:
Interval training burns fat and improves fitness more quickly than constant but moderately intensive physical activity, according to research by a University of Guelph researcher.
The study by Jason Talanian, a PhD student in the Department of Human Health and Nutritional Sciences, was published recently in the Journal of Applied Physiology. It found that after interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 per cent and cardiovascular fitness increased by 13 per cent.
Fitness buffs and athletes have long used interval training — short bursts of intensive effort interspersed with more moderate stretches — to improve performance. But Talanian’s study shows that the practice also improves cardiovascular fitness and helps the body burn more fat, even during low-intensity or moderate workouts.
It did not matter how fit the subjects were before. Talanian notes that faster fat burning and greater overall fitness may not necessarily mean immediate weight loss. The technique may improve someone’s potential to burn more fat, “but for weight loss, you need to consider a balance of exercise and a healthy diet,” he said.
I found the following "quick" interval training routine from a fitness website, and modified it.
1) Take whatever length you usually spend on cardio and cut it in HALF. (If you usually do 1 hour, this routine should last 30 minutes! If you haven't done cardio in ages, I would start with a 15 minute long cardio session; if you do cardio regularly, I would go for 30 minutes, 40 max.)
2) Choose a DIFFERENT machine than you normally are used to. I like choosing different elyptical machines-- less wear and tear on the joints.
3) Begin with a moderate-high resistance level on the machine, warming up for a few minutes at a moderate pace.
4) Raise the resistance level up to high (this is at least a 40 on the machines that go to 60, and a 12 on the machines that go to 15) and go immediately into a fast pace for 30 seconds.
5) Immediately lower the resistance and pace back to your "normal" level and speed.
6) Stay there for 3 minutes at the normal/moderate level and speed.
7) Repeat # 4 for 30 seconds again.
8) Go back down and repeat #5 again.
9) Do the above, alternating with 30 second high-intensity intervals and 3 minute moderate-intensity intervals, for HALF of your normal cardio workout time, and you will see results over time!
*Check your calories burned at the end, and I bet they will be either close to or the same as your usual calories burned-- if not, you might need to up the intensity of the 30 second intervals.
Better results, half the time-- my kind of workout!!
Interval training burns fat and improves fitness more quickly than constant but moderately intensive physical activity, according to research by a University of Guelph researcher.
Fitness buffs and athletes have long used interval training — short bursts of intensive effort interspersed with more moderate stretches — to improve performance. But Talanian’s study shows that the practice also improves cardiovascular fitness and helps the body burn more fat, even during low-intensity or moderate workouts.
It did not matter how fit the subjects were before. Talanian notes that faster fat burning and greater overall fitness may not necessarily mean immediate weight loss. The technique may improve someone’s potential to burn more fat, “but for weight loss, you need to consider a balance of exercise and a healthy diet,” he said.
I found the following "quick" interval training routine from a fitness website, and modified it.
1) Take whatever length you usually spend on cardio and cut it in HALF. (If you usually do 1 hour, this routine should last 30 minutes! If you haven't done cardio in ages, I would start with a 15 minute long cardio session; if you do cardio regularly, I would go for 30 minutes, 40 max.)
2) Choose a DIFFERENT machine than you normally are used to. I like choosing different elyptical machines-- less wear and tear on the joints.
3) Begin with a moderate-high resistance level on the machine, warming up for a few minutes at a moderate pace.
4) Raise the resistance level up to high (this is at least a 40 on the machines that go to 60, and a 12 on the machines that go to 15) and go immediately into a fast pace for 30 seconds.
5) Immediately lower the resistance and pace back to your "normal" level and speed.
6) Stay there for 3 minutes at the normal/moderate level and speed.
7) Repeat # 4 for 30 seconds again.
8) Go back down and repeat #5 again.
9) Do the above, alternating with 30 second high-intensity intervals and 3 minute moderate-intensity intervals, for HALF of your normal cardio workout time, and you will see results over time!
*Check your calories burned at the end, and I bet they will be either close to or the same as your usual calories burned-- if not, you might need to up the intensity of the 30 second intervals.
Better results, half the time-- my kind of workout!!
Sunday, February 13, 2011
Saturday, February 12, 2011
3 simple rules for losing fat and speeding up metabolism-- at ANY age!!
If you watch any of the weight-loss infomercials, or read any of the thousands of diet books or articles on dieting, you know that there are "diets" and there are "lifestyles." We all should know by now that it takes a healthy LIFESTYLE to maintain weight loss, gain muscle and have energy!
If you really take any EFFECTIVE weight loss plan and dissect it, it will have the SAME components for success! I won't list all of them here, but here are the 3 big ones--- So, no more excuses--- just change these 3 and you will see positive changes in your physique.
1) At least 1 gallon of water EVERY DAY -- 1 1/2 gallons is even better, but 1 at least! (Yes, of course you will be running to the bathroom more frequently, but the benefits include: more physical energy, more brain energy, better health!)
2) 5-6 smaller meals a day. If your body feels hungry and you starve it, it's just as bad as stuffing it with junk food! Breakfast is crucial-- if you are one of those who say, "I can't eat breakfast" just think about this: your body has been "fasting" all night long. It NEEDS a healthy start to the day. That's why it's called "Break fast" because you are breaking the fast that you just put your body on all night while you slept!
3) Eat more lean meats, fish and chicken, and LOTS of veggies every day.
I am almost 44, but I am in better health and happier with my physique now than ever before! It does take more work with each new decade-- but if there's one thing I don't buy into, it's the thought that we "have to accept our new, older bodies as we age-- it's a fact of life." It absolutely doesn't have to be that way! We CAN look better, feel better and have more energy, strength, flexibility and a happier outlook than we did 10 years ago-- IF we're willing to work a little harder to do it for ourselves, and for our families. Don't they deserve our best? Don't we?
If you really take any EFFECTIVE weight loss plan and dissect it, it will have the SAME components for success! I won't list all of them here, but here are the 3 big ones--- So, no more excuses--- just change these 3 and you will see positive changes in your physique.
1) At least 1 gallon of water EVERY DAY -- 1 1/2 gallons is even better, but 1 at least! (Yes, of course you will be running to the bathroom more frequently, but the benefits include: more physical energy, more brain energy, better health!)
2) 5-6 smaller meals a day. If your body feels hungry and you starve it, it's just as bad as stuffing it with junk food! Breakfast is crucial-- if you are one of those who say, "I can't eat breakfast" just think about this: your body has been "fasting" all night long. It NEEDS a healthy start to the day. That's why it's called "Break fast" because you are breaking the fast that you just put your body on all night while you slept!
3) Eat more lean meats, fish and chicken, and LOTS of veggies every day.
I am almost 44, but I am in better health and happier with my physique now than ever before! It does take more work with each new decade-- but if there's one thing I don't buy into, it's the thought that we "have to accept our new, older bodies as we age-- it's a fact of life." It absolutely doesn't have to be that way! We CAN look better, feel better and have more energy, strength, flexibility and a happier outlook than we did 10 years ago-- IF we're willing to work a little harder to do it for ourselves, and for our families. Don't they deserve our best? Don't we?
Subscribe to:
Posts (Atom)