Clean Eat Recipe :: Anna Banana's Protein Pancakes

These are named after my AWESOME trainer, Anna (yes, I call her Anna Banana), since she gave me the recipe.  These are very similar to the Banana Walnut Protein Pancakes but MUCH easier to make!  We will sometimes make the batter the night before because we are so hungry when we wake up that we need something to eat right away!

Ingredients:
1 1/2 cups of quick cooking oats
12 egg whites
1/4 cup 1% cottage cheese (we use Friendship brand, no salt added)
2 small bananas or 1 large banana
1/4 cup walnuts
2 tsp vanilla
Dash of cinnamon (optional)
Maple syrup - THE REAL STUFF! (topping - optional)

Directions:
1. Combine all ingredients into a blender (as shown below).

2. Heat a skillet on medium-high heat with a light coat of cooking oil (canola or coconut). Pour about 1/4 c of batter for each pancake. Cook on one side until bubbles appear on top, then flip to cook the other side, about 2 minutes per side. Repeat until all batter has been used.


Note - The pancakes may be dark brown, but don't worry, it's just the sugars in the banana...they won't taste burned.


3. Serve.
Makes 4 servings ~ approx 12 pancakes (Scott & I will sometimes eat them all if we are going to be working out hard in the gym).  The number of pancakes will vary, they just depend on how large you make them.


Macros (per serving - does not include syrup)
Calories: 269
Fat: 7g
Carbs: 32g
Sugar: 5g
Protein: 22g
Sodium: 233mg


He & She Tip: If your batter seems too runny you can add a Tbsp of oat flour.  You can also tailor this recipe to suit your needs (less oats, no walnuts, etc).

Play around with the ingredients & let us know if you come up with a good variation! Enjoy!


- Whitney

Clean Eat Education :: What to Eat Before (and After) a Workout

Now that you know you should eat something BEFORE you workout... Now you ask: What do I eat?

Here's the lowdown on what you should consume before a workout:

Cardio ONLY workouts (44 min or less): Have a few extra minutes to squeeze in a quick HIIT workout or even just go for a power walk? If you are only doing a cardio workout, you should have a 50-100 calorie source of quick digesting carbohydrates to rev up your metabolism and keep your body burning fat throughout your workout.

Cardio ONLY workouts (45 min +): Hitting the streets for a hardcore run? (I would consider anything over 3 miles hard core - I am not a runner! Yet!) You should have any where from 100-150 calories of a quick digesting and a slower digesting carbohydrate source. Skip the protein source until after your workout.

Weight Training/Lifting Session: Planning to pump iron before breakfast? Not so fast! Make sure you eat 150-200 calories of a quick digesting carb (such as one 30 cal rice cake), slower digesting carbs and a lean protein source. Don't waste your hard work - you want to build those muscles!

Here is a quick list of snacks you can use to create your pre-workout snack. Please note: there are many other snacks you can choose from - I included only these as they are quick to prepare, travel well and tend to cause the least amount of stomach issues once you are working out. You can definitely add to this list!

Quick Digesting Carbs
Low Sodium White Rice Cake - approximately 30 calories per rice cake
Banana - approximately 105 calories per medium (7 in) banana
Green Apple - approximately 72 calories per medium (3 in in diameter) apple

Slower Digesting Carbs
Low Sodium Brown Rice Cake - approximately 50 calories per rice cake
Oats (Quick Cooking, Steel Cut or Old Fashioned) - approximately 80 calories in 1/4 Cup of oats
Sweet Potato - approximately 90 calories in 1/2 Cup of baked sweet potato
Brown Rice - approximately 54 calories per 1/4 Cup of cooked brown rice

Lean Protein Source 
Protein Shake - this is the sometimes the most quickest way to get your calories if you are in a hurry! Calories will vary depending on your brand of protein powder.
Scrambled/Boiled Egg White - approximately 17 calories per large egg white (4g of protein per egg)
Fresh, Raw Peanut Butter - I do not recommend that you consume this if you are doing cardio. It is somewhat harsh on the stomach. Approximately 105 calories per TBSP.
Raw Almonds - 10 raw almonds are approximately 70 calories.

What should you eat after a workout?

That's pretty simple - a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles (this is how you build muscle. Tear it down to build it up!). It is IMPERATIVE that you eat within 30 minutes of a workout for optimal results!!

Hope that answers your questions!
Tiffany

Clean Eat Education :: Eating Before a Workout

It's a question we all ponder through the course of our fitness journey - Should I eat before a workout? Should I train on an empty stomach?  The quick answer... EAT BEFORE YOU WORKOUT! There is quite the controversy regarding the answer to this question online, among fellow trainers and among fitness fanatics. If you are a morning exerciser, this really pertains to you. For those of you that workout later in the day, chances are you are well nourished prior to your workout, but just in case, please read on...

If you remember from my article on metabolism, your body has been working through the night, burning carbohydrates, fats and proteins to carry out the restorative process that is: sleep. 

Just a refresher... here's the your metabolism eating 6 meals per day vs 3 meals per day:

As you awake in the morning, your body yearns to be fed - your metabolism has dipped below the fat burning zone and into the muscle burning zone due to lack of food. This is reason enough to eat as soon as you can! When you couple this phenomenon on top of your desire to shed pounds, it becomes apparent that if you are already burning muscle for energy when your body is almost at rest (when you first wake), think about how much more muscle your body will have to burn to generate enough energy to power through a workout or cardio session. A whole LOT! Can you afford that... NO!

Keep your muscle and eat a little snack of 100-200 calories prior to exercising in the morning and your body will thank you for it! 

Stay tuned... I will be discussing great options for what to eat prior to a morning workout soon!

Update: Click here to learn what to eat before & after your workout!

Tiffany

He and She Slow Cook :: "Italian Stallion" Crock Pot Chicken

Have you tried our Salsa Chicken?  This recipe is just as easy but a few ingredients are changed/added to give it an Italian flair, which is why I named it after one of my favorite movie characters, Rocky Balboa (aka THE ITALIAN STALLION!).  You can add some extra pasta sauce, sliced veggies, and/or quinoa pasta noodles to have a deliciously healthy spaghetti dinner ready in minutes!

Ingredients:
3-4 lbs of boneless, skinless chicken breasts
5 medium tomatoes
3/4 cup chopped onion (we use Vidalia/Sweet)
3 Tbsp minced garlic
2 Tbsp tomato paste
2 Tbsp olive oil
1 Tbsp honey


Dry Ingredients/Spices:
1 Tbsp basil
1 Tbsp thyme
1 Tbsp red pepper flakes
1 Tbsp oregano
1 tsp rosemary
1 tsp parsley
1 tsp sea salt
1 tsp black pepper
1 tsp bay leaves


Directions:
1.  Mix all ingredients (not including the chicken breasts) together in a blender/food processor (must hold at least 5 cups) and blend for about 30 seconds until ingredients are mixed well.
2.  Place blended pasta sauce in sauce pan and simmer on low/medium heat for about 10-15 minutes until sauce takes on a thicker consistency and a dark shade of red.

3.  Mix chicken breasts and pasta sauce in crock pot and cook on low heat for at least 7 hours.
4.  After 7 hours, you will notice the sauce looks very runny, this is normal.  Remove crock pot from heating base, shred chicken with a wooden spoon or spatula and as it cools, the shredded chicken will absorb the juices from the pasta sauce.


Macros (based on a 6 oz serving):
Calories: 160
Fat: 2g
Carbs: 2g
Protein: 36g


He & She Tips:

• I like to make my own pasta sauce at home so that I can avoid the added sugars and other unwanted ingredients.  You can use the store-bought pasta sauce but try to avoid the brands with a lot of added sugar, preservatives, etc.  Muir Glen is usually a pretty good choice if your store carries it.
• This recipe is very versatile so we sometimes add chopped zucchini, celery, red bell pepper, and sliced onion.
• We haven't tried it yet, but you can add some red wine to the sauce.
• You can simplify this recipe by adding 3-4 Tbsp of Italian seasoning rather most of the individual spices listed above...I just like to experiment with different ingredient amounts.

Enjoy and keep it clean!

- Scott

Motivational Monday :: This is a Lifestyle

It may be called the "Eat Clean Diet" but this is not a diet - it is a lifestyle.  Take it one day at a time - one meal at a time.  Baby steps in the right direction are better than no steps at all!

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Source: motivationtohabit.tumblr.com via He and She on Pinterest

Source: realityofhealthy.tumblr.com via He and She on Pinterest

Give it all you've got.  Keep your meals clean & hit the gym!  Start your week off right!  NO EXCUSES!

- Whitney

SHE Sweats :: Sunday Shred - Row Your Way to a Sexy You

Ever stared that the rowing machine in the gym? Just really stared at it? It looks pretty daunting, doesn't it? Guess what?!!?? It's NOT! The rowing machine has SO many more benefits than just trimming your back. It's a full body workout - your legs, rear, back, abs, shoulders and arms will be engaged as you take your fitness level up a couple notches. Best of all... everyone else is afraid of it, so you will rarely have to wait to use the machine! Come on... let's do some HIIT cardio that will leave you drenched and feeling like a winner!

Here are a few benefits of a rowing workout:
1. Lower Impact Workout - If you have knee or ankle problems. Don't worry about it! Since you aren't standing up, rowing is much less impact than a traditional cardio workout on a treadmill or stair climber.
2. Full Body Toning - Yep, that's right! You would be hard pressed to find a cardio workout that uses more muscles in your body than rowing.
3. High Caloric Burn - Even better - the more muscles you incorporate, the more calories you burn! On average, you will burn about 600 calories per hour. (This depends on your fitness level, body weight, mass ratios, intensity, etc.)

Let's get to the workout! Here it is:

Need a PDF Version of the "Row Your Way to a Sexy You" HIIT Cardio Routine? Download it!

Remember to use proper form when you are rowing your way to health! Follow all safety precautions including keeping your feet strapped in and your chest and back upright and in good posture. Looking straight forward, begin the row using your lower body (legs) and finish the stroke with your upper body (arms/back).

If you can't maintain the cadence set by the workout, no problem! Drop down to a more comfortable pace for you and work up to the suggested cadence.

Make a date with the rowing machine. Happy Burning and Happy Rowing!
Tiffany

Clean Eat Treat :: Protein-Packed Angel Food Cake

It's Friday!! Let's celebrate the completion of our work week with a fabulous recipe for a clean dessert that won't keep you from your goals!

Protein-Packed Angel Food Cake

Ingredients:
1/4 CUP Whole Wheat Pastry Flour
1/2 CUP Oat Flour
1/2 TSP sea salt
1 1/2 CUP cold egg whites or 10-12 large egg whites
1 TBSP cold water
1 TBSP lemon juice
1 TSP vanilla extract
1/2 CUP Stevia in the Raw

Directions:
1. Preheat oven to 350 degrees F. Lightly spray a 8 x 8" baking pan with pure olive oil spray.
2. Combine flour and salt together in a small bowl by whisking together.
3. Using an electric mixer (I LOVE my KitchenAid stand mixer for this!), beat cold egg whites, cold water, lemon juice and vanilla on medium speed until the egg whites increase about 4-5 times their volume and become "fluffy." 
4. Keep mixer on medium and mix in the Stevia in the Raw. The egg whites will form soft peaks at the top.
5. Using a rubber spatula, begin folding in the flour mixture a little at a time. (Fold, then add, fold, then add, repeat.)
6. Pour batter into pan, evening out the surface of the mixture with the rubber spatula.
7. Bake for approximately 35-38 minutes until cake is cooked in the middle. You can use the toothpick test for this. 
8. Allow cake to cool. Cut into 9 pieces and top with your favorite fruit topping to serve. 

Serving Size: 
This makes 9 servings in an 8 x 8" pan.

Mets: 
Per serving, not including strawberries (as shown)
Calories - 73
Fat - 1g
Carbs - 10g
Sugars - 3g
Protein - 6g
Sodium - 283mg

He & She Tip: If you want a fun topping, slice berries, put them in a bowl and add a TBSP of water or lemon juice. Microwave for 30 seconds and your fruit will begin to make a syrup! (It's great on waffles or pancakes too!)

Another He & She Tip: Refrigerate your left overs. This will stay good for about a week.

Happy Baking!
Tiffany

Clean Eat Recipe :: Jamie Eason's Cinnamon Swirl Protein Bread

Don't let the number of steps sway you from trying this recipe!  It is amazing!  You will totally feel like you are "cheating" because it is THAT GOOD!  These are a delicious treat that are yummy for breakfast or a small snack when you are on the run!

Directions:
1. Preheat oven to 350 degrees.
2. Mix the following ingredients together in a small bowl & set aside:
    - 1/3 cup Xylitol (or 1/4 cup of Stevia in the Raw)
    - 2 tsp cinnamon
3. Mix the following ingredients together in a large bowl:
    - 1 1/2 cups of oat flour
    - 2 scoops vanilla whey protein
    - 1 tbsp baking powder
    - 1/2 tsp salt
    - 1/2 cup Xylitol (or 1/4 cup of Stevia in the Raw)
4. Mix the following ingredients together in a small bowl:
    - 2 egg whites
    - 1 cup unsweetened almond milk
    - 1/3 cup or 1 4 oz jar of applesauce baby food
    - 1/4 cup low sugar vanilla yogurt (optional - but highly recommend)
5. Mix the ingredients from step 4 & step 3 together.
6. Spray 8X8 dish (I use Pyrex) with non-stick spray.
6. Pour a shallow layer of batter into the dish (about 1/4 of the batter).
7. Sprinkle heavily with half of the cinnamon/sugar mixture (from step 1).
8. Repeat with the remaining batter & add the remaining cinnamon/sugar mixture on top.
9. Draw a knife through the batter to marble.

10. Bake for 24-28 min.  Let cool for 10 min.  Bread will be dense.

Makes 16 squares
Serving size = 2 bars

Macros (these are the macros for the ingredients that I use - yours may vary)
Calories: 55
Fat: 1 g
Carbs: 8 g
Protein: 5 g

These can also be made in a loaf pan & cut into slices like bread.  I have also made these in a round bundt pan at Christmas so that it would look like a wreath.

My preference is to use Xylitol for the cinnamon mixture & use Stevia in the Raw in the actual batter.  I also highly recommend using the optional yogurt!

He & She Tip:  Once the protein bars have cooled, separate them into Ziploc bags or Saran Wrap so you can grab-and-go!  You MUST store these in the refrigerator or freezer as they will spoil because they have no preservatives!

- Whitney

*Recipe from BodyBuilding.com.  You can find it here.

FIT Finds :: Sweaty Betty Summer Sale

Hi Everyone!! We wanted to introduce you to one of our favorite new sponsors, Sweaty Betty! They are a fresh, hip company committed to dressing women in style for their active lifestyle. They have the right gear for your workout in the gym, a quick game of tennis, a dive and a few laps at your pool and just the right combination of comfortable clothes to get you into your next yoga or pilates class.

And guess what...??? They are having a SALE!! Yep, you heard right. Up to 50% off!!!  Here are a few of my favorite items from their current sale:

Go check them out if you have a chance!!

Happy Wednesday (and happy shopping too)!
Tiffany

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Motivational Monday :: Changing your Attitude

So many of us think that when we start to eat healthy and veer from our "normal" routine that we are punishing ourselves. Quite the opposite is true! We are rewarding our bodies with what we were designed to eat. Scientists weren't around to make our food in the beginning of time - our ancestors ate pure, natural foods from trees, the land and livestock. I challenge you to change your thinking today - REWARD yourself with whole, delicious foods you were intended to eat and pure hard work and sweat equity!

Source: soon2befit.tumblr.com via He and She on Pinterest

What will you MAKE happen this week? Stop seeing yourself as a victim - be proud of yourself for making a POSITIVE change. Don't stifle your success - embrace it!

Tiffany

SHE Sweats :: Sunday Shred - "Kill It" Workout Mix

Hi Everyone! The ENTIRE gang (all 4 of us) have been out of town this week or weekend (not all together),  but for Sunday Shred today, we wanted to give you a POWERFUL workout mix, entitled the "Killin' It" Workout Mix that you can use whether you are busting out one of our previous Sunday Shred routines (our Treadmill HIIT or Elliptical HIIT), Combat Abs or just lifting that poundage in the gym. No worries here... it's upbeat and will definitely have you killin' your workout in no time flat!

The "Kill It" Workout Mix

Scream - Usher

All Around the World - Justin Bieber

We are Young - Tonight

Drive By - Train

Only One - Sammy Adams

Where Have You Been - Rihanna

Stereo Hearts - Gym Class Heroes

Starships - Nicki Minaj

Somebody That I Used to Know - Gotye

You and I - Lady Gaga

Call Me Maybe - Carly Rae Jepsen

Everybody Talks - Neon Trees

or download it directly from iTunes:

I hope you enjoy it! It will definitely be on REPEAT on my iPhone this week!

Tiffany

Clean Shopping (Part 4) :: Online Retailers

This is our final shopping list!
We actually order a lot of our clean eating groceries & supplements online because it's less expensive and we live in a pretty rural area, making it difficult to find many of the products we need to support the clean eating lifestyle.

All of our readers can can go Stronger Nutrition's website & enter the referral code "EATCLEAN" under the "Coupon Codes & Discounts" section of your cart for 10% off your first order!

Amazon:

Pure Stevia Extract Powder by Kal

Ideal Brown No Calorie Sweetener

Lundberg Eco-Farmed Brown Rice Cake, Salt Free

Bob's Red Mill Gluten Free Oat Flour

Various Organic Spices & Herbs

MRM Veggie Protein

Nutiva Organic Hemp Protein

Stronger Nutrition

Quest Bars

MRM Whey Protein

BCAA

CLA

Organic Rice Protein Powder

Click the links below for more of our shopping lists!
Clean Shopping (Part 1) - Costco

Clean Shopping (Part 2) - Publix
Clean Shopping (Part 3) - Specialty Stores

Stay Tuned!  We are going to compile our shopping lists for you to print off & take to the store with you!

Remember, this is a lifestyle and not a diet!

Good luck with your journey and keep eating clean!

- Scott & Whitney