Peanut Butter Cookie Dough Overnight Oats

 

I love overnight oats. If I haven’t mentioned it before – I’m definitely saying it again. It’s so amazing how I can pack all the ingredients I want in a mason jar, screw the top on and worry about it tomorrow. It soaks up all the yummy goodness and tomorrow I can have a great, hearty and delicious breakfast! No cooking required! My favorite way to eat breakfast!

I’ve been craving a lot of desserts and over night oats are a great way to get your nutrients and craving in. Not too many calories and you get something unique and not boring. The following recipe isn’t mine, but I did tweek it enough where I made it to my liking and taste.

Servings: 1

Prep Time: 5-10 minutes + but don’t forget it sits overnight, no cooking required!

Ingredients:

• 1/4 cup old fashioned oats
• 1/2 tablespoon chia seeds
• 1/2 tablespoon of ground flaxseeds
• 2 tablespoons PB2 (less fat than regular peanut butter!)
• A bit more than 1/2 cup of unsweetened vanilla almond milk
• 3 drops Vanilla Liquid Stevia (or sweetener of choice + 1/4 teaspoon vanilla extract)
• 1 tablespoon all natural better n’ peanut butter (or peanut butter of your choice)
• 1/2-1/4 cup of your choice of fruit (in the picture I used strawberries, which taste just as good!)

Directions:

1. Combine oats, chia seeds, peanut flour, and milk in a container. I find that mason jars or used old peanut butter jars, etc work best with a solid top.
2. Place in refrigerator overnight.
3. The next day stir all together. Place in a separate bowl or eat right out the jar. You may also let it sit to reach a tiny bit of warmth instead of eating it directly cold if you wish.
4. Optional: Instead of adding fruit the night of -you can add fruit the next morning instead. You may also add additional toppings, such as extra peanut butter, nuts, chocolate chips, etc. The more you add – the more the calories, so beware!

I always eat half the jar and its enough for me to have more later or the next day. That’s just me though, depending on how much you eat breakfast. I get full fast, so a full serving lasts me up to two days or two portions. 

It’s been weeks since my last update. The job hunt is still continuing. My current job gives me so much stress. I had no outlet to push it into. Eventually the stress got out of control, so I up’d my workouts for crossfit at 5 days a week instead of 3. I also give myself one day of running with one day of resting. I just needed to push myself a bit harder.

I also decided to eliminate meat from my diet for Lent. 40 days of no beef, chicken, or pork to be precise. I’ve had a hard time trying to secure good proteins and healthy meals. I went to a restaurant a few weeks ago and they had an amazing beef vietnamese sandwich on the menu. I ordered it and opted to eliminate the beef and replace it with avocado.

It was completely delicious, but at $10 that was just too much. I decided to make my own and a healthy version. I took sprouted grain bread and wedged it between thai basil, spinach, cilantro, pickled carrots, serrano peppers, and avocado. It was amazing. I think with some tofu it would be great too. And the sandwich was completely filling.

I’ve been also trying to make more dinners and eat out less. It’s always great to know what’s in your food when you make it. I made salt and pepper shrimp.

The recipe is from a different blogger “GwensKitchenCreation”, but I just modified the flour portion. And I used less oil and placed the shrimp in the oven after to take out some of the oil.

Recipe:
Ingredients:

1 lb Shrimp, peeled and deviened

Olive Oil

Coating:

1/2 tsp White Pepper, ground

1/2 tsp Black Pepper, ground

1/4 cup of brown rice +wheat flour  +  1/4 cup of cornstarch

1/2 tsp salt

Stir Fry Mixture:

2 Green Onions, chopped

1 Jalapeno Peppers, sliced

3 Glove of Garlic

Salt and Pepper

Directions:

Place shrimp in coating mixture, toss to combine and coat.

Heat oil in a pot until 350F. Cook about 5 to 6 shrimps at a time until pink in color. Cook remaining shrimp in batches. Drain off in paper towels.

Heat oven to 350F. Place shrimp onto a baking sheet and let it sit for about 5-10 mins.

Place some oil in a wok, and heat until hot. Throw in stir-fry mixture (no salt or pepper yet), and stir fry until pungent. Put the shrimp into the work and stir-fry for about 30 seconds. Sprinkle salt and pepper to taste.

Best “Ice Cream Sandwiches” Around

Sometimes I want to cheat, but after a hard workout or a perfect week – sometimes the damage can unravel all the hard work you do. I always tell people … you know you should have a cheat meal at least once a week. I believe in it because it prevents people from bingeing and it kills a craving. Hey, we’re all human. No one expects you to eat healthy all the time, but you should try to most of the time. I give myself one cheat meal a week. In that meal I’ll eat anything from sushi to a piece of chocolate cake. But during the week- sometimes you just need to satisfy your craving.

One thing most people don’t know is that when you constantly eat processed foods, your body craves sweets and other bad things. If everyone ate clean 90% of the time - trust me … your body won’t crave junk food. Just think of it as your body telling you, “hey feed me some veggies will you … you’ve been eating crap! I want nutrients, the good stuff.” It’s true – your body is telling you it’s lacking something.

It’s something that I learned growing up. I’m still learning about my body. I’m also trying to treat it much better especially after I abused it growing up from my illness.

I love foods that ultimately play with my head. I love that my taste buds think its bad and sinful, but my stomach and head know that it’s actually semi healthy or healthy. So what dessert do I like that’s okay and I don’t feel guilty having every once in a while?

I was inspired by these little dudes…

 

And came up with this … (I didn’t really come up with it after I realized some genius already invented these when I googled it). Best part is that it only involves THREE ingredients!

Ingredients:
Peanut Butter, Bananas, and Graham Crackers!

First Step:
Break your graham crackers on your chosen work surface

Second Step:

Peel your banana and slice it into a bowl

Third Step:
Mash the banana with a fork

Fourth Step:
Spread the mashed banana on the cracker with some peanut butter

Fifth Step:
Assemble the other half of the cracker as pictured above

Sixth Step:
Make as many as you like! I tend to make a whole package for the future cravings!

Final Step:
Package the baby up and place it in the freezer for approximately 1 hour or a few days

These babies taste so good! Their like ice cream sandwiches, but much healthier for you and less the calories! I made some for my boyfriend over the weekend and he absolutely loved it. The secret about bananas is that they make a great replacement for ice cream, which a lot of people don’t know! Add some cinnamon or flax seeds on there if you like, sometimes I do! It’s so great because it feeds not only my craving, but I get some banana potassium, peanut butter protein, and the slight added sweetness of the cracker!

Cheers!
<3 Msfitnotskinny

Skinny Strawberry Chocolate Muffins &Stuff

January 2013

I’ve been trying to transition from post grad school to real world. These last few weeks have been super interesting. I’ve finally admitted to myself and the entire public world that I’m entering into a mid twenties crisis. I thought life after school would be more better, but its actually more agonizing. I work at a 8 to 5 job everyday and try to make time for the gym early morning or late evening. It’s tough, but it’s probably also the only thing keeping me super sane right now. When I’m not in the gym, I’ve managed to try and submit applications to jobs everywhere that doesn’t involve what I am currently doing for a living right now.

I’m trying to find the job that makes life worth waking up to. You know the one that  makes you feel like you’re never really working all that hard. The one that’s rewarding. The one that describes my perfect adult big girl job.

I also thought it would be appropriate to show my after picture now given that my last one was months ago before I decided to come back. I have a long ways to go still. My boyfriend is helping me every week with taking a measuring tape and measuring my arms, chest, hips, thighs, etc. to track my progress. I’ve had a hard time noticing the changes, so I’m hoping with numbers and photos I’ll be able to visibly see it.

January 2013

This weekend I thought I would make some yummy treats … healthy of course! And I came across the most perfect recipe. It’s like chocolate covered strawberries, but in muffin form. And of course perfect for the “fit in your purse” kind of breakfast.

These muffins are perfect for on the go. 140 calories each. And can be modified for allergies if need be. This recipe yields 10-12 muffins per recipe. Enjoy!

Ingredients:
1 and 1/4 cup of whole wheat flour or gluten free all purpose white flour
1/2 tsp of baking soda
1/2 tsp of ground cinnamon
1/2 cup of agave nectar /honey/ or baking stevia *if using stevia use a bit less*
1/2 cups + 2 tbsps of unsweetened applesauce
1 whole egg
2/3 cup of diced strawberries
1/3 cup of chocolate chips

Directions:
-Preheat your oven at 350 F and spray cooking oil on your muffin pan
- In a large bowl, toss all your dry ingredients together
-Add the egg and choice of sweetener and mix the wet and dry ingredients together
-Add the strawberries and chocolate chips and fold the ingredients gently
-Divide the batter into the pan
-Bake at 350 F for 15-20 minutes or until golden brown

These muffins can be frozen or refrigerated.
Enjoy!

No Cook Breakfast

My schedule is really chaotic during the week. I work 40 hours and try to fit the gym in all before 8AM. I get up at 5 to hit the gym by 6 and finish by 7 to be at work by 8. It’s a ridiculous schedule, but when your health is important … you will make time.

Working out for me in the morning means I don’t have time to make breakfast. And one of my favorite things to eat when I’m on the go or in a hurry is … OVERNIGHT OATS!

DEFINE Overnight oats: Yummy goodness that’s full of awesome flavor. A treat that feels the body a full and complete breakfast. A meal to replace cake or cupcakes if done right. Most importantly, NO COOKING! 

What? 

Yup. I said it. No cooking. Just place it in a mason jar, screw on the lid, throw it in the fridge and enjoy it the next morning. Whoever invented it (obviously wasn’t me) was genius and in a hurry.

The overnight oats are a great source of added nutrients. I add flaxseeds and chia for more added nutrients. You can add protein powder if you like. And best of all it fills you up until your next meal. Convenient in a mason jar, I can throw it in my bag with a spoon and leave for work.

Ingredients:
A jar, tupperware – anything with a screw top or lid
1 cup of rolled oats
1/2 cup of almond milk
1/4 cup fruit of your choice
1 tbsp of ground flax seeds
1 tbsp of chia seeds

Directions:
Place the rolled oats in a the jar. Place the almond milk in the same jar mixed with the flaxseeds and chia seeds. *I substitute 1/4 almond milk and 1/4 of trader joe’s low fat soy vanilla yogurt* (Adds a thicker consistency). Mix your fruit in. Pop it in the fridge and VOILA!

Another option is making your overnight oats into dessert. Sometimes I mix 1/4 unsweetened coconut with 1/2 cup of mangos. Then add 1/4 coconut almond milk. Makes a great tropical dessert.

Other options are pumpkin pie, apple pie, peach cobbler, etc. Just add your spices.
And to answer the question: No your fruit doesn’t get soggy.
Just use your imagination, taste buds, and stomach!
Enjoy!

Banana Oatmeal Muffins

 

These muffins are great for breakfast. They freeze well and are just about 95 calories each. They are also great if you have over ripe bananas and don’t know what to do with them! I modified the original recipe I found online to make it my own. I usually pop these into a ziplock bag and have one after crossfit. Great for on the go!

Ingredients:
2 1/2 cups of rolled oats
1 cup of greek yogurt or plain low fat vanilla (I used almond milk yogurt)
2 whole eggs
3/4 cup of agave nectar or organic honey
1 1/2 tsp of baking powder
1/2 tsp of baking soda
2 ripe bananas

A. Preheat your oven to 400 degrees. Spray your non stick muffin pan or line them with liners.
B. Place all your ingredients into a blender or food processor and turn that baby on until smooth.
C. Pour the batter into the muffin pans and bake for 20 minutes or until brown.
D. Enjoy or freeze!

Yum! To some they may be a bit dry – I usually add some almond butter to mine for an extra treat! You can also add protein powder, but remember the calories go up if you do!

It’s a lifestyle!

It took me a while to decide if I wanted to come back to blog or not. Life has been chaotic. I’ve been trying to find myself these last few months. I’m entering into a new chapter in my book of life. I graduated from grad school with my masters and was looking aggressively for a job. And after finding “temporary” job, I went through an identity crisis (or at least I may still be). I forgot almost what it was like to be happy and strive for something you are worth. As a result, I’m trying to take each day slow and focus on myself.

Which brings me back to this blog.

I contemplated quite a bit on sharing my story, recipes, regimen, lifestyle, etc.
A lot of people have been coming to me more than normal asking for help with their diet. And I’ve been struggling to give proper advice because let’s face it … I’m no nutritionalist, trainer, or info mercial on the latest exercise machines. I’m human.

My other main reason for not addressing or giving advice to people is that I think people don’t take themselves or their health seriously. I have issues with people referring to my lifestyle as a “diet” fad. “What’s your diet?” My other biggest peeve is when people get me to preach and then the next day their eating their lives away in front of a television or ordering that double big mac at the drive thru.

But before I really begin this blog … I should share my story of why I practice life the way I do before I begin full on fledge topics about various eating habits, exercise, etc. It may be important to open some doors and illustrate a path to get people to understand where I came from.

Flashback to my childhood.

I don’t share this with many people. Actually, I’ve only shared it with five (just with my boyfriend the other day). It’s a haunting past and I try not to talk so much about it because I’m still sort of bitter now that I’m older. People always say the past shapes you for who you are today and boy that may be true!

Anyways, I suffered from anorexia growing up. Some people may consider it a mild case, but either way if you’re starving your body more than days at a time by choice … you’re pretty much anorexic. I used to hide my food in my backpack growing up because I didn’t want to eat it. I would come home with my lunch pail empty, but my backpack stuffed with leftovers from the day before. I just didn’t want to eat. I think a lot of it had to do with childhood obesity and being bullied in school. I felt like others kids were judging me and by the way I was treated in elementary school … I’m almost positive it had something to do with it. Growing up I thought starving was a way to look like super models and eliminate fat.

I had self image issues. I never really did fit in with the kids at school. I thought maybe if I was skinnier the kids would accept me. In elementary school I didn’t know any better. My parents were also working two jobs to support me, so they weren’t paying attention to what went in my mouth or the lack of. At one point school counselors had to step in because I had formulated so many eating issues to pardon with. As a result, my parents started to take initiative and force feed me (not like that). They just made sure I was eating and if I did… that was a good thing. But once you start, you can’t stop. So I ate away. This is not really a surprise. When your body starves for long periods and you finally eat … it gains quickly. Your body goes into shock thinking it’s never going to eat so might as well take it all in now while its coming.

In high school I belonged to groups of various friends, but still suffered body image issues. At 4″11 when you gain weight -everything shows. And of course the other issues of fitting in, acne, and being morbidly obese with your stomach hanging adds to it too.

My first year in college my mom was diagnosed with diabetes. At first we thought it was cancer, but as small and skinny as my mom is – I realized it could happen to anyone. I went through a stage of trauma. I was scared that my past would affect me as I got older. And just like that over night I hired a trainer and got to work. And like anyone who has done the dieting and exercise, it’s not easy. Miracles don’t happen over night and true dedication is always required if you want to see results. And my journey was up and down as the years went on.

I also had multiple boyfriends at one point -tell me I needed to lose weight. I felt really ashamed and lost. I was angry and bitter. I just didn’t understand how someone I gave my time to could tell me that?

It took me 5 years and almost 7 trainers later to get to where I am today. I gave up a lot of things to make myself feel and look good. First it was giving up strict dietary needs. No dairy, no added sugar, no sweets, etc etc. 5 years later … it was more about myself than losing weight.

Today I practice and live a STRICT eating regimen. I dare not share it because it may be extreme for some people. This is by choice and out of habit. I choose to live this way because for me – I eat to live. I don’t live to eat.

I exercise to feel empowered, be healthy, and gain satisfaction. I eat to fuel my body not because it tastes good or amazing. I run as an outlet of therapy. And I lift so not only can I keep up with the big boys, but to say I any girl can lift with boys if they wanted too.

People always tell me I’m crazy for all the workouts I do and the way I eat. Honestly, I tell them you’re crazy for feeding and killing your body with the lack of no exercise and nutrients. The world is filled with diseases that happen early. Why risk yourself in that statistic?

At 4″11 -116 pounds – I may be small, but my body thanks me for treating it like a temple.

I’m happy now. That is what is really important. I feel amazing everyday.
Perhaps its crossfit. Perhaps its the organic food. Perhaps its my boyfriend who practices the same eating habits I do.
Whatever it is … I’m in a good place now. Free from abuse and dietary restrictions.
Safe in my skin.

<3

I’m Back!

After a long time being away – I’ve decided to come back. A lot has happened since I’ve been gone. I graduated from graduate school finally and received my M.A in Public Policy. I recently got a job, but I’m still searching for the right one. The economy is so bad right now that its almost entirely impossible to find a legitimate job with good pay. I’m having post trauma from school. I have been a student my entire life and now with all this free time I don’t know what to do.

Since taking up crossfit … I’ve lost a lot of weight and now I’ve decided to start posting again to occupy some of my time and of course gather my thoughts. I’m also going to take up my photography skills again and learn how to cook more healthy meals. The 8 to 5 lifestyle is somewhat miserable and cooking might make me look forward to something.

Anyways… stay tuned for my updates! 

Low Cal Banana Muffins

It’s been a while. Thought I would start by sharing my recipe for delicious low cal protein banana muffins!

Ingredients:

• 1 Banana
• 3/4 cup egg whites
• 1/2 cup of coconut flour
• 1/2 cup plain low fat greek yogurt: I used Fage yogurt
• 1/2 cup of quick oats
• 2 scoops vanilla protein powder: I used designer whey, i like the consistency for baking
• 10 drop of liquid stevia
• 1 tsp of vanilla extract
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp cinnamon

Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray or use muffin cups 2. Place all ingredients in a bowl and blend until mixture is smooth. 3. Divide mixture evenly between 12 muffin tins. Bake for 15-18 minutes, or until golden brown. I like to stick a fork in it to see if it comes out clean!

Servings: 12 (full size) muffins

Calories: 58 calories each (9 grams carbohydrates,
7grams of protein, 2 grams of fiber, 1 gram of sugar each)

It’s so yummy and you can pop them in your bag for a quick post work out meal or even breakfast! I’m on a new diet regime that I will share very soon! Since my last update … I’ve lost quite a bit!

H20 Should Be Your New Best Friend!

Water is a vital resource to living animals and people. Most importantly, if your trying to lose weight, water will increase a difference in your weight loss journey!

The purpose of this blog isn’t to educate or lecture you on things you don’t already know about water, but rather a reminder that water is the most important liquid for your body aside from coffee (which I love) and juices (to curb sweet cravings). Let’s not even talk about sodas, sparking sodas, or did I mention sugary sodas? (These have no diet benefits! Let’s get it right and say it again… loud and proud … NO BENEFITS!). Science has shown evidence that people who drink water have bodies that are more hydrated to assist in creating higher metabolism rates and can help burn fat at a faster rate than dry and thirty people.

Here’s the science behind the research I read up on! When your body drinks more water, your body gets used to it, so as a result you store less water. Your body seems to think that the water keeps coming, so no need for storage space. Less water means less weight or water weight.

So how much water do you actually need? The average person needs 8 cups a day, but if your SUPER active (because we all are) than you should be drinking WAY more water than that. Foods contain water too, so don’t get it twisted!

Fruits and veggies have water. Juices, milk, teas, and coffee count …. but you should still drink water. Plain H20 water. It’s good, have you tried it? Be careful with caffeine too since it increases your need for MORE water. And don’t wait till your thirsty to drink water. Your brain is actually sending a signal to your brain saying your dehydrated. You want to stay consistently hydrated throughout the day (DUH!). Besides water helps you digest food, feel full, look and feel fresh, have more energy, and allow you to think more clearly. So why do you not want to drink water again? Why don’t you like it again? LIKE IT, its good for you.

Need some quick tips for water? Okay here you go:
-Carry a water bottle in your purse. I like the sport tops or camel backs.
-Take a water break instead of a smoke break (oh what?)
-Maybe play a water game. Once it goes empty — fill it again (okay maybe a better one)
-Order water at restaurants instead of cocktails and soda. (Or order a cocktail and chase it with water?)
-Chase your shot with water? (I tried)
-Keep a cold bottle of water in the fridge
-Drink a glass of water before a meal
-Recycle your bottles
-Reuse your water bottles
Whatever you want to do… DRINK WATER!

Oh and if you drink water a lot … please be mindful of the environment. Try and reuse your water bottle or invest in one that is reusable! The planet will thank you later just as your body will too for its hydration!

Sidenote: My apologies for being distant and completely gone. I’ve been traveling like crazy for school and finishing up last semester’s rounds of finals. It has been quite chaotic. I’m still progressing my goals (which I’ll post soon) and I’m still running (which I’ll also discuss since some have been asking) and I’m still eating well (minus my food poisoning mishap last weekend, which I’ll also post soon). Thank you for everyone’s emails of concerns. I’m trying to get back into it, but its been quite the adjustment.