My High Protein Puck and Variations

This is something that  am so excited to share with you!  I like to make sure I get lots of protein into my day.  I know it helps keep me fuelled and satisfied.  I often use protein powder throughout the day for meals and snacks... but not always in smoothies or shakes. I like to make 'sludges' and I also like to bake with various powders.

I am a big fan of these high protein cakes that I can cook up quicky in my microwave oven.  I stir up a few ingredients,  then pop into the mike for a couple of minutes, top and enjoy.  The Captain calls my little creations pucks.  So High Protein Puck it is...

That name would imply that they are hard... however they are anything BUT!  They are cake-like but not crumbly.  And, they are filling and nutritious. Depending on the ingredients I use, they work nicely into a low carb/high fat day or a high carb/low fat day on my eating plan.  They are gluten free and Paleo.

Here are a few that I have been making lately.  I thought I would share them here first, instead of on my food blog, We can begin to feed..., because my fitness friends are more likely to benefit than my regular foodie friends from these little goodies.

They work for breakfast or for an afterworkout or afternoon snack, and they are very portable, too. Pop one into a ziplock bag and off you go!

The basic recipe is:

• 2 Tbs of protein powder (about 20g in weight)
• 2 Tbs mashed fruit
• 3 Tbs liquid egg whites
• 1/2 tsp baking powder

Mix together and cook in microwave safe dish that has been coated with a non-stick spray or coconut oil, for 3 minutes. (Mine is about 4-1/2 inches across)

Very simple. Very quick. Very tasty and satisfying!  And the possibilities for variations are limited.

I started out by using a vanilla pea protein powder, but have also used a hemp powder too.  I am sure you could use any favorite of your own.

Here are some ideas...

Hemp powder with applesauce, topped with Greek yogurt, banana and berries

Pumpkin, topped with cottage cheese and berries

Pumpkin topped with chocolate PB2 and banana

Applesauce topped with chocolate PB2 and banana

Applesauce topped with Laughing Cow cheese and cinnamon

Applesauce... puck in hand to show the size

Applesauce... made in a smaller dish so I could let it cool a bit and then cute in half to toast

and top with peanut butter

Applesauce topped with banana, berries and cinnamon

Hemp powder with applesauce, topped with Protein Plus peanut flour/water and sugar free syrup

What is your favorite high protein snack?

Govivo Reflective Arm Bands Review

Recently I received a pair of Govivo Reflective Arm Bands to test and review.

Honestly, I am not a fan of running in the dark.  I am lucky enough to have all the time I want to run when it is daytime and so don't have the need to be out running in the dark.  But I do walk a lot at all times of the day and evening.

My biggest concern about walking in the dark is for my safety.  And where I live in the city, with busy streets and lots of traffic, the main threat to my safety is the possibility of getting hit by a vehicle while crossing the street.  My first rule of safety at night... BE SEEN.  You have a much better chance of avoiding being hit if you are visible.

When I drive my car I often see pedestrians and cyclists who are in danger of being hit because they are not very visible, particularly in gloomy weather.

These Govivo Reflective Arm Bands have become a great tool for me. They are small and lightweight and can be tucked easily into a pocket or bag... then taken out and quickly strapped around my arms or my legs when the daylight fades.

I can really attest to how bright the reflective strips are on the bands because I had a terrible time trying to capture a photo of them!  The strips were so reflective, that they ended up looking like big bursts of light on my pictures.

With flash.

Flash off - very very low ambient light

 I urge you to take lots of care when out at night running or walking... make sure you are wearing something bright and reflective.  Carry a light and your cell phone, and be very aware of what is going on around you at all times.

You can check out these Reflective Arm Bands and other Govivo products on Amazon here.

Do you run or walk at night?

What measures do you take to stay safe?

6 Things to Do Now...

Have you ever fallen overboard when it comes to your eating plan?  That is exactly what has happened to me over the past couple of weeks.

I have not been taking the time to plan my day's meals... and not cooking real meals, but snacking way too much.  I feel like I am drowning and really need to get back on board and make some positive headway.

I have been at this healthy eating game for many, many years and I know that setbacks happen, but I get so annoyed with myself and feel like I should know better... why oh why do I keep making the same mistakes over and over again?  This past year I have gained and lost the same 10 pounds more times than I would care to admit.

I finally sat down and had a little chat with myself about why it's happened... and made some definite plans to set myself a new course of action.  My why's are not likely the same as your why's and so insignificant really in this context... but I know that the things we need to do to climb back in the boat and take command of the helm are really common to us all.

Here are 6 things I am going to do NOW....  today...  They are positive and they give me a sense of control and yes, even hope.  I am sure they will help you, too.

1.  Forgive Yourself

Everyone has setbacks.  Everyone.  What happened is not really important.  But what IS important is that we forgive ourselves and look forward.  Think about progress not perfection.  If you keep berating yourself you are setting yourself up for failure.  Your thoughts become your actions. If you think you are a loser and cannot succeed, believe me... you will not succeed.  Be as kind to yourself as you would be to a dear friend in the same situation.

2. Recognize Your Successes

Think about how far have you come since you first started on this journey.  What positive changes have you made?  Maybe you have given up sugary sodas... maybe you have started eating more colors of the rainbow every day.  You may have even lost some weight.  Pat yourself on the back! Give that beautiful face looking back at you from the mirror a big kiss.  This self-recognition and self-love  is a huge motivator to keep moving forward.

3.  Go Back to Basics with Your Food Plan

It might be low carb. It might be counting calories. It may even be Paleo or even giving up sugar. Right now for me it is carb cycling within my Weight Watchers Smart Points budget.  I have reread my program material and readied my food diary for tracking and journalling. I have also made some plans for meals this next few days and done some shopping. Try to anticipate your next few days' activities and decide how you are going to avoid or navigate through the dangers.

4.  Clean Up/Out Your Refrigerator and Pantry

If you have good food in your fridge, you will eat good food.  Get rid of the things that are not on your food plan. Hide them or donate them or even discard them if you like.  Ask those people that you share spaces with for some help. If your husband loves Hawkins cheesies and you cannot handle being around them, ask him to eat them in another room, or offer him a substitute that he would be happy with. People will usually help if you ask them.

5.  Reach Out

I do belong to Weight Watchers so I can always go to a meeting or sign on to the web site to get support from members or leaders.  But what if you are on your own?  Well, I also join challenge groups on Facebook to help hold me accountable. I have had great success with some of these groups. If you use My Fitness Pal or Sparks People, there are supportive groups there as well. It is a good way to get tips and ideas for staying on track, and you might make some new friends as well. You can also use obvious hashtags on Twitter and Instagram to find like-minded people.  #weightwatchers #paleo #vegan #sugarbusters   are just a few that I know.

6. Learn From Your Mistakes

If you think about why you fell out of the boat in the first place, you may learn some effective ways for preventing it in the future.  For example,  I know that I need to do a lot of planning to stay the course. If I push that aside and don't take the time to do it, I get into trouble. I snack too much, and on the wrong things.  PLANNING is key for me.


So, if you have fallen overboard and find yourself swimming with the sharks... get back in boat and set your sails for success!

Has this ever happened to you?

How do you get re-oriented when you stray from your eating plan?

Over the Moon About...

It's hard to believe that February is nearing an end. I have really enjoyed being a bit self-indulgent this month and taking care of my own needs. Yes, some basics... like a haircut, eating well better, exercising regularly, and even a few luxuries, too, like self-mani and self-pedi. ( I just cannot get myself to let someone else tend to my toes after reading a newspaper article a few years ago about unhygenic/dangerous practices at salons and spas.)

And to go along with spoiling myself, here are some things I am truly over the moon about right now.

These new Tommie Copper Micromodal Compression Dress Socks.  I cannot TELL you how excited I was to get these socks in the mail to try.  I have been longing for a nice soft, lighter pair of plain black compression socks to wear with dress pants/shoes and under tights.  When I work, I am standing and walking on concrete floors.  My legs get tired. I wore these new socks to work on Saturday and ended up keeping them on well into the evening. Love LOVE LOVE!  Tommie Copper never disappoints.

They are somewhat easier to get on that a regular, athletic compression sock, and are a nice, light, soft and luxurious fabric that looks good with a dressier shoe.  And they stay up, never slipping a bit. Win, win.  Check them out at the Tommie Copper website here.  

I don't normally talk much about skin care or makeup here but this is something I am quite excited about.  A while back I joined a Canadian group called Chick Advisor and sometimes get products to sample and review.  These Garnier Skin products arrived last week and I have been using them since, and really am quite happy with them.

The Micellar Water is a makeup remover/cleanser and is quite fabulous!  It easily removes every trace of makeup and doesn't need to be rinsed away.  Leaves your skin soft and refreshed.  Nice surprise and great price, too.  The Clearly Brighter is a moisturizer with an SPF 15 and the more I use it the more I like it... took me a few days to see any difference from my regular moisturizer but I do find it makes my skin feel softer... the brightening effect?  Not so sure on that front yet.

I am so pumped about this new workout series I just purchased!

This is a follow up to the Metabolic Aftershock I bought last year and have been really loving.  This new one has the option of adding weights or resistance bands to the bodyweight exercises. It is a 12-week program so we are going to wait till we come back from our little Rocky Mountain getaway in March to tackle it.  But I have been looking at the workouts... and WOW!  

I have been thoroughly enjoying the Manitoba Harvest Hemp Hearts Bars that came in the mail a couple of weeks ago.  I did a review of them for Sweat Pink that you can read here, if you like... taste great and good N.I. as well.  I love the texture, too.

And I am still really loving the Premier Protein Vanilla Shakes that I was given to review through FitFluential a few weeks ago.  These shakes, along with the Chocolate are available at Canadian Costco stores through the end of March.

I like to keep a few in the fridge and use them when I am in a hurry for a nutritious snack or take along on a walk or to run errands.  Really tasty Vanilla flavor and great N.I. too.

And one more thing... Spring has arrived at my house!  When I came home from my Saturday morning Weight Watchers meeting, there were a few vases full of daffodils here and there.  Love that The Captain thought to surprise me with these cheerful blossoms!  It doesn't even matter that he couldn't find the flower vases and used mason jars instead!

Wouldn't you love a pair of lighter compression dress socks?

How are you spoiling yourself right now? 

Manitoba Harvest Hemp Hearts Bar Review

I was given an opportunity to try these Manitoba Harvest Hemp Heart Bars through my association with Sweat Pink.  I was eager to get them as I am a big fan of Hemp Hearts and use them regularly in a variety of ways.  The bars come in 3 flavors... Vanilla, Chocolate, and Apple Cinnamon.  I received Chocolate and Apple Cinnamon for this review.

I was not disappointed!  The flavors are subtle but tasty, and the texture of the bars is kind of creamy, yet still kind of chewy. Very nice.  

They have a good amount of healthy fats, proteins, and fibre, along with a bit of sugar.  I used them as snacks on the go, and found them satisfying and convenient.  

If you are interested in trying them for yourself, Manitoba Harvest is offering an introductory discount code to get 15% off your order. Use code hhbarlaunch1015 at checkout until March 31, 2016.

Manitoba Harvest is also sponsoring a photo contest.  You can check out the details here.  Just tag @manitobaharvest and use the hashtag #fuelledbyhemp to be automatically entered.  Good luck!

Have you tried them yet? 

What is your favorite flavor?