Category Archives: nutrition

Protein Peanut Butter Buckeyes

Protein Buckeyes

One of my favorite sweet treats growing up were buckeyes. As someone in the health and fitness profession, I know that the original recipe for these delightful, melt in your mouth treats is far from healthy. Luckily I was able to come up with a tasty healthier alternative using protein powder.

Ingredients:
• 1 scoop protein powder of your choice (I use ProSupps Isolate)
• 2 tbsp peanut or almond butter
• 2 tbsp honey
• 65% dark chocolate chips

Instructions:
Mix all ingredients together. If consistency is too sticky, add more protein. If consistency is too dry, add more honey. Roll dough into balls and place on parchment paper or saran wrap. Add a chocolate chip to the top of the balls. Place in the freezer for 30 minutes. Enjoy!

Recipe yields roughly 5 balls
Nutrition Facts:
Serving size, 1 ball
Calories: 82 calories
Fat: 3.6 g
Carbs: 8 g
Protein:5.4 g

Banana Protein Cookies

banana protein cookies

Looking for an afternoon pick-me-up or quick breakfast alternative? My banana protein cookies are a healthy and tasty meal on the go. The ingredients are simple and you can whip these up in just 15-20 minutes.

Ingredients:
• 2 ripe bananas
• 1 1/2 – 2 cups of oats
• 2 scoops vanilla protein powder
(I use ProSupps TC-F Isolate Protein – only 90 calories, 0 carbs, and 20 g protein per scoop!)

Instructions: Preheat oven to 350 degrees. Mash the bananas well in a mixing bowl. Add protein, then oats. Add more until desired consistency is reached. Form into balls and place on cookie sheet. Bake for 15 minutes. Cooking time my vary. This recipe yields 10-12 cookies.

cookie mixture

cookie sheet

Nutrition Facts:
Per Cookie
Calories – 99
Carbohydrates – 17 grams
Fat – 1.5 grams
Protein – 7 grams

Reaching Your Goals – In Fitness & in Life

I was doing some thinking this morning while watching the Olympics – I realized that what you are trying to accomplish with your fitness goals is no different than what an athlete works towards. In order for each to be successful it takes the right mindset and lots of preparation.

As a former dancer, I sometimes forget that not everyone knows what it feels like to be “all in.” To eat, sleep, breathe for a goal. To go after something letting go of all preconceived notions, defeat, hurt and FEAR. Yes, that awful word “fear” is the only thing that keeps us from reaching our goals. Why does the figure skater fall? Because for that one split second before takeoff, she doubted herself and tensed up with fear. Why do we not reach our fitness/weight loss goals? Because for that one split second before we decide what to order at a restaurant or before we are supposed to do cardio, we doubt ourselves, our progress, and our abilities. We slip into patterns, bad habits. He/she who succeeds is the one who is able to break the pattern, break the bad habits.

I have watched both athletes and clients alike hold back because of fear of success rather than welcoming it with open arms. I have had clients quit just when they have started to make a break through. I have watched athletes change their own plans that they had worked on for years. What goes on inside your head is the only thing that can change this. No one trainer, coach, diet, book, or therapist can do this for you – it’s all YOU. Whether you are striving for a gold medal, to lose 100 lbs or 10 lbs.

How do we let go of fear? One word comes to mind – TRUST. #1 is trusting yourself and your amazing abilities as a human being. #2 is trusting and confiding in your advisors, family, trainers, coaches, etc. #3 is communicating to those whom you trust with your goals and how they can help you achieve them.

If it were easy everyone would have a gold medal – and everyone would be in shape. I have news for you: It’s NOT easy!

The moral here: If it is something that you truly want, it is a goal – anything else is just a wish. Life is short so if you have a goal what are you waiting for? Is fear keeping you from going “all in?” For once in your life put 100% into yourself – I promise you will not fail.

XOXO,

Nikol©Nikol Klein Beach Stretch

Plant Fusion Protein Review

A few weeks ago my favorite brand of plant based supplements, Vega, had a product recall. This left me in a state of shock as not only was I completely out of my favorite supplements, but I could not purchase any since the shelves were cleared at my local Whole Foods stores. You may think that this is no big deal but as a girl who is on a strict bodybuilding program, I drink this stuff three times per day – I had to find an alternative and fast.

plantfusionsamples

I looked at the ingredients in many of the other plant based protein powders and was not impressed. They either had too many carbohydrates, too much sodium, or simply not enough grams of protein per serving. On the bottom shelf I came across a protein called Plant Fusion. After carefully studying the macros and Amino Acids profile I decided to pick some up and give it a try. The flavor that was in stock? Cookies and Cream. Sounded like a great alternative to the boring vanilla and chocolate I had been drinking at the time.

When I got home and opened the container, I couldn’t believe how smooth the consistency of the powder was compared to the other plant based protein I had tried. This meant that it would mix well and it did! The flavor was good too – although the Cookies and Cream did not taste like Cookies and Cream, it was a nice chocolate flavor that I would have no problem drinking multiple times per day.

protein

The next time that I went to Whole Foods I decided to try another flavor – vanilla. (yes, Vega still wasn’t in stock) This flavor was great as well. Plant Fusion was awesome to send me samples of the other flavors as well and I have to say, all of them are fabulous. This protein is easily digestible and doesn’t leave you feeling bloated or gassy like some plant based protein will. Check out the nutrition facts and amino profile in the picture below!

bcaa

After weeks of using Plant Fusion, I have made the decision to continue using it in place of Vega. Now only does it taste just as good but it is a better price point too! Afterall, drinking three of these shakes a day gets a bit pricey and if I can save $20 per tub, that’s a plus. Give this stuff a try. Go to plantfusion.net or check out your closest natural foods store to see if they have it in stock.

Quest Bar Cookie Recipe

questcookiedough

Looking for a healthy snack to satisfy your sweet tooth? I have found a great solution! First of all, you have to try Quest Bars. Quest Bars are high protein, gluten free, lactose free, no sugar added, with only 2-6 grams of active carbs (depending on the bar). Oh, and did I mention that they taste incredible?

I heard from various people that they bake their Quest Bars for added texture and taste so I decided to give it a try! Baking definitely enhances these already tasty bars. I can’t wait to try it with my favorite flavor – Apple Pie – which contains real apples.

Here is my recipe for Chocolate Chip Cookies using the Quest Cookie Dough Bar:

• Take one Quest Chocolate Chip Cookie Dough Bar and break it in half for larger cookies, in fours for smaller cookies.
• Roll the pieces into balls, then flatten into cookie shapes.
• Place on a baking sheet. The will stick so olive oil or parchment paper are suggested.
• Bake at 400º for 5-7 minutes.
• If you want a crispier texture, flip the cookies halfway through baking.
• Let cool and enjoy!

Nutrition Facts:
In one bar
Calories: 190
Fat: 8 g
Active Carbohydrates: 3 g
Protein: 21 g

Wondering where to find Quest Bars? You can pick them up at your local GNC or by visiting their website: http://www.questproteinbar.com.

Crispy Garlic Pepper Red Potatoes

Just in time for summer is my easy recipe for garlic pepper baked red potatoes. Baked red potatoes are a great alternative to french fries or potato salad at summer barbeques. I use a counter top oven instead of a regular oven (we have a 1920’s stove that doesn’t hold heat too well), but any oven will do!

potatoes

Ingredients:
(feeds 2-3)
• 15-20 small red potatoes
• Olive Oil
• Garlic Pepper seasoning (mine is from Whole Foods)
• Salt

Directions:
Preheat your oven to 425 degrees. While the oven is heating up, wash your potatoes thoroughly and quarter them. Place the quartered potatoes into a mixing bowl. Add olive oil to the potatoes being sure to coat them well. Once the potatoes are coated with olive oil, sprinkle your garlic pepper and salt to your liking. Place your seasoned potatoes onto a baking sheet (shown above).
Bake the potatoes for 30-45 minutes, depending on how brown you want them.
Serve and enjoy!

 

 

Cherries Jubilee Post- Workout Smoothie

I have a new favorite post workout smoothie that I want to share with you. I have named it “Cherries Jubilee” because it tastes exactly like my favorite Baskin Robbins ice cream that I used to get when I was a kid – but it’s better! This is a dairy free, gluten free, protein packed treat that I look forward to after a workout. Give it a try!

cherriesjubileesmoothieIngredients:

• 4 Cherries, pitted
• 1/4 of a banana
• 3/4 cup Almond Milk
• 1/4 cup water
• 1 scoop Vega Vanilla Performance Protein
• 4 ice cubes

Directions: Combine all of these together and blend. If you want a thicker smoothie, add less water.

Nutritional Facts:
214 calories, 26 g protein, 21 g carbohydrates, 2 g fat

Vega is a plant based protein and is very gentle on the digestive system unlike dairy based proteins. You can get it at your local whole foods, or if you don’t have one close by you can order it here.

April Workout Calendar

It is so hard to believe that April is here already! So that you don’t make a “fool” out of your April fitness schedule, here is the April workout calendar for you to click and print! Motivation and workouts for every day in the month! Just click and print the calendar below!

April workout calendar

Also, be sure to follow me on Facebook for additional support and motivation in reaching your goals! Join us HERE.

Go Green Brussels Sprouts Recipe

My favorite green vegetables of the moment are Brussels sprouts. It is often hard to find a tasty way to cook them. In the past I had always steamed them but found that the Brussels turned out too soft and mushy. This recipe bakes the Brussels sprouts to a crispy perfection!Brussels Sprouts 3

Ingredients: Brussels sprouts, olive oil, salt, pepper.

Directions: Start by washing your Brussels sprouts thoroughly, cutting the bottom off, and then slicing them in half. Place your halved Brussels in a mixing bowl. If some of the leaves fall off, add them to the bowl too…they will make a crispy treat when cooked!

Brussels Sprouts ©Nikol Klein

Toss the Brussels sprouts in a generous amount of olive oil, then season with salt and pepper to your taste. Next I bake them in the oven at 450 for 25-30 minutes or until they start to brown and the outside leaves look crispy.

Brussels Sprouts2

Once your Brussels sprouts are finished you can add a little more salt or pepper if needed. Pair this tasty vegetable with fish or chicken for dinner tonight!Cooked Brussels Sprouts

Simply Tasty Garlic Kale Chips

I will admit it, I am a kale addict. If you haven’t tried kale before, it is a hearty leafy green that is part of the cabbage family. You can eat it raw as a salad or steamed to name a few ways of preparing it. Today I am going to give you a simple and tasty recipe for making kale chips. If you love having a crispy snack like popcorn, you will love kale chips!

Kale ©Nikol Klein

What you will need: Kale (pre-cut and pre-washed recommended), garlic powder, pepper, salt, olive oil.

Directions: Preheat oven to 350 degrees. Start by tossing your pre-cut kale in olive oil in a bowl. Next add garlic powder and pepper to taste. I use a garlic pepper combo from Whole Foods. Next add a bit of salt. Spread your kale out on a baking sheet. Bake in the oven for 12 minutes or until the kale is crispy and the edges start to brown. DO NOT over cook! Enjoy!

Kale2 ©Nikol Klein

OliveOli ©Nikol Klein

Kale3 ©Nikol Klein