Wonderfully Made Health & Fitness
  • Home
  • My Story
  • Train With Me!
  • Wonderfully Fit Transformations
  • Healthy Recipes
    • Healthy Snacks
    • Breakfast Recipes
    • It's Lunch Time!
    • What's for Dinner?
    • Sweet Treats
  • Blog
  • Contact

German Chocolate Popovers

5/30/2018

0 Comments

 
Picture
We might be eating out of coolers while the fridge is out of commission, but that doesn’t mean I’m throwing my prep out the window!
.
My son loves to help me bake, so I enlisted his help to put together some simple German Chocolate Popovers! 👩🏽‍🍳
.
For this recipe:
First Preheat the oven to 350F
.
•Dry ingredients-
1 1/4 cup Namaste Foods Perfect Flour Blend (from Costco)
2 heaping scoops 1stphorm German Chocolate Cake Level-1 Protein
2 tbsp Cacao Powder (I used Navitas Organics)
1/2 cup Lakanto Golden Monkfruit sweetener
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 cup Enjoy Life Foods Mini chocolate chips (optional but delicious! Find in the baking aisle of most grocery stores)
.
Mix all dry ingredients together until well combined. Then add in wet ingredients below 👇
.
•Wet ingredients-
1/3 cup egg whites
2 tbsp Sports Research Organic MCT oil
1 1/2 cup unsweetened almond milk
.
Fold together until a smooth batter forms, then portion about 1/4 cup scoopfuls (I literally use an ice cream scoop 🍨) into a pre-greased muffin pan or muffin cups and bake for 18-20 minutes! Makes 12 popovers 💁🏽‍♀️
.
Macros: 140 calories 24C 7P 4.5F
🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄🥄
#sweettreats #popovers #soyummy😋 #bakingwithmyboy #wonderfullyfitmom
0 Comments

Post Workout Nutrition...I had it so wrong!

5/23/2018

0 Comments

 
Picture

I neglected my body post workout for so many years.
.
Following an intense session I usually did some stretching, but that was it.
.
Training at night meant going to bed on an empty stomach or after snacking on something light like fruit (I didn’t know any better).
.
The next several days always played out the same:
.
Nearly crippling soreness, stiff joints and muscles, and very limited mobility.
.
It was agonizing.
.
Not only that, but it often meant delays in my training because I simply couldn’t train properly as sore as I was.
.
I was unaware of the fact that my body was in desperate need of nutrients, specifically high glycemic carbs and a fast digesting highly bio-available protein source to start the repair process right away.
.
Thankfully I discovered Phormula-1 and Ignition, which accomplishes exactly what my body needs following an intense workout.
.
Ignition rapidly restores glycogen levels (energy used by our muscles to fuel our training and day to day activity) while also spiking insulin levels facilitating the transport of protein and micronutrients to start the repair process.
.
Phormula-1 is a 100% hydrolyzed whey protein isolate, which means it’s been partially digested by natural enzymes so it’s easier (and faster) for our bodies to process.
.
Bottom line: faster shuttling of nutrients to tissues broken down after intense training means more rapid recovery, reduced soreness, and the sooner you can train again.
.
As much work as you put in at the gym to reach your goals, don’t sell yourself short on the other side of those doors.
.
🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩🔩
.​

.
If you’re not sure what to do post-workout, I’d love to help you! Feel free to send me a message with any questions ❤️
.
.
.
.
.
#postworkoutnutrition #phormula1 #ignition #whatsinyourshaker #iam1stphorm #wonderfullyfitmom

0 Comments

The Fluffiest Protein Pancakes

5/16/2018

0 Comments

 
Picture
I’m always experimenting with new recipes and combinations to get the right texture in my baking and other foods, and let me tell you I hit the jackpot on this combo! These turned out so fluffy and delicious I had a hard time not eating them all in one sitting...my toddler called me out so we all good! 😂
.
Here’s what you’ll need for this recipe 🥞
.
Dry Ingredients:
.
1/2 cup Namaste Foods Gluten Free Perfect Flour Blend
2 scoops of 1stphorm Level-1 Vanilla Ice Cream protein (you could also use Cinnamon Cookie Batter, Ice Cream Sandwich or German Chocolate Cake...pretty much can’t go wrong with any of the flavors!)
1/4 tsp kosher salt
1/4 tsp baking soda
1 tsp baking powder
.
Combine in a mixing bowl until well incorporated, then add in:
.
Wet Ingredients:
.
3 tbsp egg whites
2 tbsp Sports Research MCT oil
1 cup unsweetened coconut/almond milk (I actually ran out of milk so I opened a can of coconut milk and mixed it 3:1 with water in the vitamix to make more).
.
Mix until a smooth batter forms, then dollop about 2tbsp portions onto a nonstick skillet sprayed with olive/coconut oil preheated to medium heat. Flip after about 2 minutes or until lightly browned. Makes about 12 pancakes ❤️
.
Enjoy with fresh fruit and some turkey sausage! I used Choc Zero Sugar Free maple pecan syrup on top...sooooo good!
.
🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞🥞
#breakfastclub #fluffypancakes #sodelicious #homecooking #wonderfullyfitmom
Picture
This recipe has been a real hit; we’ve eaten these 3 of the last 5 days ? I’d call that winning!
0 Comments

Making the most of your Food...setting a strong Foundation

5/9/2018

0 Comments

 
Picture
Keeping things simple is a great way to avoid getting frustrated while staying on track.
.
Having a strong foundation that focuses on nourishing your body as opposed to creating emotional attachment to what you put into your body is crucial.
.
When you focus on how the food is going to help you achieve a healthier lifestyle, it helps put in perspective your good vs bad food choices.
.
Understand that lean proteins (ie eggs) will help you sustain and grow muscle tissue (the only metabolic tissue that burns fat).
.
Carbohydrates are the body’s preferred energy source, aiding with fueling our tissues for every day professes and exercise. Aim for slower digesting, low glycemic carbs like oatmeal.
.
Veggies and fruits contain vitamins and minerals to support your bones and tissues, as well as many of the internal functions going on in your body behind the scenes. I also take 1st Phorm’s Micro Factor pack to help fill the gaps today’s farming practices have left in our food. Soil depletion, early picking and artificial ripening mean our food doesn’t have the same nutrient content as it used to.
.
Healthy fats help our body absorb certain vitamins and minerals, and can also be used as a fuel source when our bodies glycogen stores are depleted.
.
Knowing what your food does for you can help you make better choices. If you struggle with this every day like I used to, I would love to help...don’t hesitate to reach out by filling out the contact form on my page!
🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽
#breakfastclub #homecooking #microfactor #healthiswealth #wonderfullyfitmom
0 Comments

    Author

    Kelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables.

    Archives

    December 2020
    January 2020
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    September 2017
    August 2017
    June 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016

    Categories

    All

    RSS Feed

All information contained on this website, Wonderfully Made Health and Fitness, is not intended to replace the advice of the readers own physician or other Health Care Professional. Always consult a medical professional in matters relating to health, especially if you have any prior or current medical conditions that have not been evaluated prior to starting a new training program or nutrition plan. The owner and publisher of this website does not accept any responsibility for adverse effects individuals may claim to experience, whether directly or indirectly, from information contained on this website or any extensions thereof.  
Proudly powered by Weebly
  • Home
  • My Story
  • Train With Me!
  • Wonderfully Fit Transformations
  • Healthy Recipes
    • Healthy Snacks
    • Breakfast Recipes
    • It's Lunch Time!
    • What's for Dinner?
    • Sweet Treats
  • Blog
  • Contact