Mmm... Who ever said protein shakes are gross are just making them wrong! Here is a delicious protein shake of my own:
Juice 2 Oranges with max pulp
2/3 c. frozen blueberries
5 strawberries
4 ice cubes
1 scoop of vanilla protein or my fav delicious strawberry protein (Gold Standard)
Also check out my girl Aubrie Richeson's 12 mind blowing muscle building protein shakes!!
http://www.bodybuilding.com/fun/12-mind-blowing-muscle-building-protein-shakes.html
Hope you all enjoyed these recipes!
Michelle Ulibarri ♥
Friday, March 25, 2011
Wednesday, March 23, 2011
Fruits & Vegetables, What Are Even in Them?!
Ever wonder what that fruit or veggie your eating is actually doing for you?! Here, I've typed up a little cheat sheet for your convenience! Some interesting and knowledgable things in this list!
Bananas: Their biggest benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. One banana packs a day's worth of potassium and it's carbohydrate content speeds recovery after strenuous exercise.
Kiwis: High in potassium, vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease. Try and eat them at least twice a week and don't peel the skin it's edible and packed with nutrients. The skin tastes weird at first but you get used to it and soon it's like eating an apple you don't even think twice.
Broccoli: One cup contains a hearty dose of calcium, manganese, potassium, phosphorus, magnesium and iron. And all that is in addition to its high concentration of vitamins including A, C, and K. Try cauliflower, kale, brussels sprouts or cabbage for some variation as all possess many of the same nutritional qualities.
Spinach: A renowned muscle builder, spinach is rich in vitamin K which has been shown to bolster bone-mineral density: reducing fracture rates. It's also high in calcium, phosphorus, zinc, potassium and selenium.
Blueberries: Is a huge immunity booster, it can help prevent a range of diseases from cancer to heart disease. One serving (3.5 oz) contains more antioxidants then any other fruit.
Sweet Potatoes: They are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, they contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer's, Parkinson's, liver disease, cystic fibrosis, HIV, cancer, heart attack and stroke.
Pomegranates: helps reduce your risk of most cancers and slows the growth of prostate cancer cells.
Eggs: The old school of thought was that you should eat egg whites rather then whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients int he yolk outweigh it's cholesterol effect. They deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus they contain choline a B vitamin that studies have linked to improved brain function. In other words eat a lot of eggs they are really good for you! :) I usually eat about 2 whole eggs and 3 egg whites.
Pineapples: With it's potent mix of vitamins, antioxidants and enzymes, pineapple is an all-body anti-inflammation cocktail. They also protect against colon cancer, arthritis and macular degeneration.
Apples: an apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer's, Parkinson's and prostate and lung cancers. If given the choice opt for Red Delicious they contain the most inflammation-fighting antioxidants.
I hope you soaked up all this interesting information because there is nothing better then to improve your health and live a longer life, and fruits and veggies have the power to help!!
Michelle Ulibarri ♥
Got all this helpful information from Men'sHealth.com.
Bananas: Their biggest benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. One banana packs a day's worth of potassium and it's carbohydrate content speeds recovery after strenuous exercise.
Kiwis: High in potassium, vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease. Try and eat them at least twice a week and don't peel the skin it's edible and packed with nutrients. The skin tastes weird at first but you get used to it and soon it's like eating an apple you don't even think twice.
Broccoli: One cup contains a hearty dose of calcium, manganese, potassium, phosphorus, magnesium and iron. And all that is in addition to its high concentration of vitamins including A, C, and K. Try cauliflower, kale, brussels sprouts or cabbage for some variation as all possess many of the same nutritional qualities.
Spinach: A renowned muscle builder, spinach is rich in vitamin K which has been shown to bolster bone-mineral density: reducing fracture rates. It's also high in calcium, phosphorus, zinc, potassium and selenium.
Blueberries: Is a huge immunity booster, it can help prevent a range of diseases from cancer to heart disease. One serving (3.5 oz) contains more antioxidants then any other fruit.
Sweet Potatoes: They are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, they contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer's, Parkinson's, liver disease, cystic fibrosis, HIV, cancer, heart attack and stroke.
Pomegranates: helps reduce your risk of most cancers and slows the growth of prostate cancer cells.
Eggs: The old school of thought was that you should eat egg whites rather then whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients int he yolk outweigh it's cholesterol effect. They deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus they contain choline a B vitamin that studies have linked to improved brain function. In other words eat a lot of eggs they are really good for you! :) I usually eat about 2 whole eggs and 3 egg whites.
Pineapples: With it's potent mix of vitamins, antioxidants and enzymes, pineapple is an all-body anti-inflammation cocktail. They also protect against colon cancer, arthritis and macular degeneration.
Apples: an apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer's, Parkinson's and prostate and lung cancers. If given the choice opt for Red Delicious they contain the most inflammation-fighting antioxidants.
I hope you soaked up all this interesting information because there is nothing better then to improve your health and live a longer life, and fruits and veggies have the power to help!!
Michelle Ulibarri ♥
Got all this helpful information from Men'sHealth.com.
Tuesday, March 22, 2011
Favorite Muscle Group to Work Out?
I've always enjoyed working out my back! With it being such a big muscle group there are so many moves you can perform to perfect it! I love working it out in a circuit doing 3 or 4 different work outs within one set with no rest! For instance: seated row, standing reverse row, lat pull down and bent over one arm row then either hitting the floor to do some mountain climbers (about 50-125 working it like a hill up and down) to keep that heart rate up with a little bit of cardio involved or just get some rest for about a minute before starting your next set! Even if I throw the mtn. climbers into my circuit I always make sure to get a drink of water and rest for about a minute before starting to my next set. You can bust out your workout in no time and then you can move on to some machine cardio or another muscle group! I love getting new ideas and I love to hear other peoples work outs so I can update mine! Let me hear some of the way you guys train your favorite muscle group?
Michelle Ulibarri ♥
Michelle Ulibarri ♥
Jamie Eason's Cinnamon Swirl Protein Bread
This is my favorite recipe yet probably because it's delicious and its a sweet snack. Make sure to let me know what you think! Also I subbed the oat flour for 100% whole wheat flour only because that's the flour I had on hand.
New recipe I made for breakfast and a delicious snack: Cinnamon Swirl Protein Bread
Preheat oven to 350. Spray loaf pan with non-stick spray.
In small bowl combine: (set aside)
1/3 cup Ideal (Truvia) or Splenda
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Truvia) or Splenda
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites or 1 whole egg
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of babyfood applesauce
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter). Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top. Draw a knife through the batter to marble. Bake for 45 to 50 min. Let cool for 10 min. Bread will be dense.
Makes 12 servings:
New recipe I made for breakfast and a delicious snack: Cinnamon Swirl Protein Bread
Preheat oven to 350. Spray loaf pan with non-stick spray.
In small bowl combine: (set aside)
1/3 cup Ideal (Truvia) or Splenda
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Truvia) or Splenda
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites or 1 whole egg
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of babyfood applesauce
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter). Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top. Draw a knife through the batter to marble. Bake for 45 to 50 min. Let cool for 10 min. Bread will be dense.
Makes 12 servings:
70 calories
1.34 g fat
8.4 g carbs
6 g protein
Just the beginning...
I am new to this whole blogging world and I never really could keep up on a diary when I was a kid. I mostly would like to post what I'm up to, different recipes I've tried or made up and different work out regimens I've done or ones I feel look interesting and challenging! I love to hear your thoughts and opinions and no comment is ever stupid unless it is in the intent to hurt another person so type away!
I will try and update this as often as possible and I'm excited to see how many followers I actually get since I have people ask me about my diet and work out plan almost once a day! I hope I can help even one person change their life for the better because that is the only reason I would ever take time out of my day to write this all down. I definitely know how it feels to not know much about the industry, being healthy or even how to work out! Yes I was there once too but from a lot of googling, networking and friends I have learned what I know now which isn't a ton but it has really helped me get to the place I am at today; happy, healthy and full of life! Hope you all have a blessed day and there is definitely more to come!!
Michelle Ulibarri ♥
I will try and update this as often as possible and I'm excited to see how many followers I actually get since I have people ask me about my diet and work out plan almost once a day! I hope I can help even one person change their life for the better because that is the only reason I would ever take time out of my day to write this all down. I definitely know how it feels to not know much about the industry, being healthy or even how to work out! Yes I was there once too but from a lot of googling, networking and friends I have learned what I know now which isn't a ton but it has really helped me get to the place I am at today; happy, healthy and full of life! Hope you all have a blessed day and there is definitely more to come!!
Michelle Ulibarri ♥
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