Category Archives for "Splurge"

Angel Food Frosting for Strawberries

I've got to tell you that this was a creation by Coach Dean. He is a magnificent chef. He has this sense of ingredients that will work well together. He whipped up a batch of this for an event we hosted and BAM- instant success. 

UMP Angel Food Frosting 

1/2 cup of plain Greek yogurt

2 scoops of Angel food UMP powder

Whip the two together in a mixing bowl. This is key for light fluffy. Enjoy as a dip for strawberries or your other favorite fruit. Make fruit kabobs for a party and serve this dip alongside.

If you have doubters among those you love, that healthy food has to taste horrible- give them just enough of this to sample. They'll come to you begging for more.

To your best health,

Coach Nancy


A Message From Cupid

Dear Valentine,

I have a little advice for you this year on Valentines Day. Let me give you a little poke and prodding. You have 1day left to figure a way to express your feelings towards your loved ones. Let me help you get your creative juices flowing. Let me explain a few “do’s and don’ts” to Valentines Day.

Here’s a few ‘deal’ breakers:

  • Chocolates to those who are trying to eat healthy = bad choice. 
  • Gourmet Cookies… did you read the last sentence? Cookies are not healthy! Even with cute little messages.
  • Champagne… slows metabolism, too risky on the effects, not to mention killer headache the next day, again, BAD.
  • Flowers, although beautiful, will wilt and die in a matter of days. Of course some may love flowers (see below).  
  • And a final ‘don’t’…a simple card (see below)… picked up by your secretary on her lunch break…bad bad idea.

Are you feeling lost and forelorn? no worries, I have a few ideas for you, and some you won’t even have to leave your desk to obtain.

A simple card will suffice, but only if personally picked out by YOU. Or how about making a card or write a poem? Flowers, although perfectly acceptable, bump it up. Instead of cut flowers, give a flowering plant/tree that will be enjoyed for years to come. A continual reminder of your love throughout the year.

A gift card for a massage or a manicure/pedicure… a little spa time. Show your significant other they deserve a little pampering.

Do you want your special someone to know they hold the moon and stars? … have a star in the galaxy named after them. Adopt a manatee/eagle/turtle in need of rescuing. Donate to a worthy cause or charity in your loves name.

No money… no worries…Take a stroll, hike, snowshoe, ski, exercise together. Watch a movie together. Quality time! While you are together,  hold hands, steal kisses, whisper sweet nothings. Make every moment special. It doesn’t have to cost a thing.

Put a little thought into your gift this year. It should come from the heart, it’s not about a price tag, some of the greatest gifts cost nothing. There is truth to ‘it’s the thought that counts’.

Valentines Day is a chance to show that special someone how much you love and admire them. Its a day to throw a little romance their way. 

Happy Valentines Day!

Love-

Cupid! 

Yummy UMP Graham Cracker Recipes

We've recently gotten in a new flavor of UMP (Ultimate Muscle Protein). Its graham cracker flavor and we have some delicious recipes to share with you! 

Check out this Graham Cracker Chocolate Peanut Butter Pudding that Coach Dean came up with. It will satisfy chocolate and peanut butter cravings!

Here are a few more recipes with the UMP graham cracker protein powder.

Dan's Dynamic Shake

  • 1 scoop graham cracker protein
  • ½ scoop vanilla protein
  • ½ scoop chocolate protein
  • 1½ teaspoon peanut butter
  • 1 frozen banana
  • 1 fistful spinach
  • About 10 ounces of water

Blend until smooth in a blender. If you use a fresh banana, add in a few ice cubes to chill it. Enjoy!

Marquita's Marvelous Shake

  • 1 scoop graham cracker protein powder
  • 1 scoop chocolate protein powder
  • 1 tablespoon shredded coconut
  • 10 ounces of water
  • Ice

Blend until smooth in a blender.

Homemade Granola Bar

  • 4 scoops graham cracker protein powder
  • 2 cups oats
  • ½ cup crushed walnuts
  • ½ cup raisins
  • 2 tablespoons ground flax seed
  • 1/4 cup sunflower seeds
  • Pinch of salt
  • ¼ teaspoon vanilla
  • 1 tablespoon of coconut oil
  • About ½ cup of water

In a large bowl, combine all the oats, protein powder, walnuts, flax seed, sunflower seeds, salt, and raisins. Add in the vanilla, coconut oil, and then the water a little at a time. At first it will seem very dry but be patient it will blend up. Coat an 8x8 pan with coconut oil. Press the mixture on the bottom of the pan. Bake for 10 minutes at 350 degrees. Cut into bars or squares.

The great things about these granola bars is that they are flexible. Some shredded coconut or cacao nibs would go great in here. Experiment with different protein powder flavors for a different spin, too.

I Scream, You Scream, We All Scream for Ice Cream

It’s hot and its summer, so of course we are thinking of dipping into some of the cool stuff to enjoy.

Guess what? It doesn’t have to be bad for you! Try this delicious and easy to make recipe next time you need a cool treat.

Peanut Butter Chocolate Ice Cream

  • 1 cup almond milk
  • 1 tablespoon cocao nibs
  • 2 tablespoons natural peanut butter
  • 3 scoops chocolate UMP
  • 4 cups of ice

Add all the ingredients into a powerful blender (we use a Vitamix). Using a damper, blend for 30-45 seconds. Going longer will melt your ice cream. Scoop this out and enjoy – it is really good!

Look for more new recipes soon using UMP’s newest flavor Graham Cracker! Watch out, it is fantastic!

Enjoy your summer,
Coach Nancy

Survive the Holiday Treats

Sticking with our Handling the Holidays theme... I’m back at it with today’s topic: Too many sweets and temptations.

I’ve heard more than one person complain of all the sweets and baked goods that are around this time of year.

And unless you plan on checking yourself into an institution for the next two weeks, it's hard to avoid. There's the food YOU make at home (for your family or other people), the food that people give TO YOU, and the food that's brought into the office. 

And that's not counting office parties and holiday parties that take place in the last 2 weeks of the year, either.

What's a goal-oriented clean eater to do?

Today we tackle the home environment.

5 Tips  (Plus a bonus tip) Conquer Holiday Treats and Sweets

1. Instead of baking cookies for others, consider other baked goods that you can give as WHOLE THINGS. For example, banana bread, pies, cakes. Most of these are less time-consuming to make than individual cookies, and you won't be tempted. I mean who's going to give a pie to someone with a piece cut out?

2. Consider GIVING away things other than baked goods. Fruit baskets are great choices and many people actually welcome them this time of year, when they've been inundated with other junk food. I opt for making my own for a fraction of the price of store bought.

3. When you are baking at home, those little BLT's add up. Remember, BLT stands for Bite, Lick or Taste. Don't start cooking until after you've had a protein rich meal. If you are baking after breakfast I suggest eating The Carlson Family Breakfast Hash . Your body will be busy digesting that breakfast for hours and you'll be less tempted to snack. If baking is an all day event, plan a decent lunch and take a break to eat. My pick would be a Veggie Pad Thai Chicken. 

4. If you will be baking at home or you just have lots of goodies in the kitchen, brush and floss your teeth after every meal. A clean fresh mouth will make those treats less tempting. Avoid the kitchen when you are bored or craving a little something. Out of sight, out of mind.

5. Are you inundated with food related gifts from family and friends? I almost hate to say it, but re-gift. You can appreciate the thoughtfulness without having to "appreciate" it. Pass on the thoughtfulness to someone else.

Bonus TIp. What's your reason for NOT overindulging this season? If you don't have one, you need to come up with something that will make this a season that is defined by something other than the goodies you can indulge in. With no real reason for sticking to clean eating, you'll be much more likely to convince yourself a little bite here, and a little cookie there won't hurt.

The easiest place to control excess calories this holiday season is your own home. Watch what food you bring in, encourage company to take leftovers and goodies with them or give away what you can.

It's not the food that makes the holidays, it's the memories you make.

To your best health,

Coach Nancy

Stuffed Sweet Potatoes

 

 

Stuffed Sweet Potatoes

Recipe Type: Side Dishes
Author: Coach Nancy
Serves: 4
You don’t have to go all crazy with the brown sugar, just a touch of maple syrup enhances the already sweet flavor – enjoy!
Ingredients
  • 2 medium sweet potatoes
  • 1 egg
  • 2 Tablespoons butter
  • 2 Tablespoons maple syrup, or other sweetner
  • ¼ teaspoon allspice
  • dash of cinnamon
  • 2 Tablespoons chopped pecans
Instructions
  1. Wash potatoes. Bake at 375 for 1 hour.
  2. Slice off top of each potatoe and carefully scoop out the pulp, leaving an empty shell.
  3. Mash the pulp and mix in remaining ingredients. Bake at 375 for 10-15 minutes.

 

Post-Training Pumpkin Bars

 

Post-Training Pumpkin Bars

Recipe Type: Post-Training Pumpkin Bars
Author: Coach Nancy
These protein packed pumpkin bars are fantastic for post-training or as a splurge. The kids will love making (and eating) them too!
Ingredients
  • ½ cup oats
  • 1 cup whole wheat flour
  • ½ cup brown sugar
  • ½ cup butter
  • ½ teaspoon cloves
  • 1 ½ teaspoon cinnamon
  • ½ teaspoon salt
  • 2 cups milk
  • 3 eggs
  • 5 scoops UMP Vanilla
  • 2 cups pumpkin
Instructions
  1. Place butter into a 9×13 pan and let melt in oven while it is preheating to 350 degrees.
  2. Mix the oats, flour, and the brown sugar. Pour over the melted butter and press down with a spoon and bake for 12 minutes.
  3. While crust is baking, scald milk and the spices.
  4. Stir in the pumpkin and then the eggs followed by the protein powder.
  5. Pour this over the crust and bake for another 20 minutes or until the pumpkin filling is firm to the touch.