Sunday, June 29, 2014

Tuna Noodle Casserole- Healthified

So Josh has been subtly hinting that he really wanted tuna noodle casserole for dinner this weekend so I surprised him and made it tonight. Taking health into consideration, here is my version of tuna noodle casserole.

Side note, when i typed this up, it defaulted to tuna poodle casserole- there are no poodles in this casserole.

Ingredients:
6 oz yolk free noodles
1 tbsp butter
1 medium onion
3 TBSP whole wheat flour
1 3/4 cup fat free broth (you can use chicken, we used veggie)
1 cup almond milk
10 oz mushrooms
2 cups peas
10 oz canned tuna
4 oz sharp cheddar
2 TBSP parmesan cheese


Cook the noodles per the directions on the bag that you purchase- use 6-10 oz. We used 10. Josh is a pro body builder. You do the math

While that is boiling, in a skillet, melt the butter and the onion together for 5 minutes on medium heat. Add in a pinch of salt and flour. Stir for 3 minutes. Add broth. Once boiling, add milk. Once that boils, add peas and mushrooms. Simmer on medium, mixing occasionally until it thickens (less than 10 minutes). Add drained tuna and simmer another minute.

Turn off heat. Add sharp cheddar. Stir until melted. Add noodles and mix until everything is coated.

Spray a 9x12 pan and pour casserole. Sprinkle on parmesan cheese.  Bake at 375 for 20 minutes.

Enjoy!




Wednesday, June 18, 2014

Chocolate Cookie Dough Protein Donuts

Ingredients:
1 scoop Nutrilite Chocolate Protein Powder:
1/4 cup almond flour
2 egg whites
splash of water

mix together

in a sprayed donut pan, pour batter- yields 5

bake at 350 for 14 minutes

top with youfreshnaturals cookie dough coconut spread





Tuesday, June 10, 2014

Rest Days. They Suck. But They Are Necessary.

Rest Days. The other R word. To bodybuilders, it's a terrible day. But it's necessary. What, how, when, where, and why?

What: A rest day is literally a day in which you don't weight train or do cardio. It's a day in which you let your body recover.
How: Sit down. Don't think about the gym. One day of rest won't make you small just like one day of working out won't make you Arnold
When: Once a week typically
Where: Your couch
Why:
1. Prevents injury- yes you push yourself to the hardest of cores when you're at the gym. Sometimes you may hurt yourself and not even realize it. It's vital to take rest days to make sure you aren't worsening an injury.
2. Your muscles need to rest- when you workout, you are ripping muscle fibers. If you don't take adequate rest, you won't give your body enough time to repair the torn fibers and make you jacked as hell
3. It won't hurt your body- it takes 2 weeks of literally being a lard-ass and not doing anything to see a loss in strength- so don't think you will lose everything in a 24 hour rest period
4. Too much exercise can make you not sleep well- you put your body in a constant state of restlessness. So good. So take a day off and sleep
5. Mental stability- taking a day off will re-light the fire that burns deep within your loins to lift heavy ass weight and set it back down.

So, take a damn day off. Let your muscles repair themselves. Take a mental break. Sit on the coach. Yes, you will think about the gym all day long but remember that your muscles NEED the break


Sunday, June 1, 2014

Frosted Vanilla Protein Cookies

Ingredients:
1 scoop vanilla nutritlite protein powder
1 TBSP coconut flour
1 tsp butter extract
1/2 cup almond milk

mix together- batter should be thick

bake on parchment covered cookie sheet for 9 minutes at 350

Topping:
1/2 scoop vanilla nutrilite protein powder
enough water to make a paste


Enjoy!!