Just-in Time Fitness Tips
Recipes
Val’s Protein Bars
1/4 cup natural peanut butter
1 1/2 cup instant oatmeal
1 cup dry non-fat milk
2 scoops chocolate protein
1 tsp vanilla
1/2 cup water
1/2 cup raisins
Mix water, peanut butter and vanilla together until peanut butter is mixed with the water. Mix all dry ingredients together and then add wet ingredients. Stir and put in 9x9 pan (may need to spray pan with a little Pam). Let set in frig for at least 1 hour before cutting. Cut into squares (should make 9 squares) and wrap in wax paper. Put individual bars in plastic bag to prevent them from getting dry and hard.
Note: If the mixture is really difficult to mix add a little water at a time until it is all mixed together.
Nutrition Facts:
(Serving size - 73g)
- Calories - 143
- Total Fat - 4.7g
- Cholesterol - 5mg
- Protein - 7.4g
Wild Berry Boost Protein Shake
2 scoops vanilla flavor protein powder
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes
Nutrition Facts:
(Serving size - 464g)
- Calories - 143
- Total Fat - 2.2g
- Cholesterol - 5mg
- Protein - 7.4g
Tropical Shake
1/2 banana, frozen
4 strawberries, frozen
1/2 mango
1 1/4 cup water
2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
1 heaping tbsp. high- quality protein powder (optional)
1 tsp. flax oil (optional)
6 ice cubes
Nutrition Facts:
(Serving size - 512g)
- Calories - 177
- Total Fat - 5.3g
- Cholesterol - 0mg
- Protein - 1.5g
Website Links:
BMR Calculator
http://www.bmi-calculator.net/bmr-calculator/
Heart Rate Calculator
http://www.fitzones.com/members/Fitness/heartrate_zones.asp
Nutrition Data-
Nutrition Data's continuing goal is to provide the most accurate and comprehensive nutrition analysis and to make it accessible and understandable for all.