Tag Archives: carbs

What I Ate Wednesday: Protein Pancakes

I love carbs. Bread, potatoes, cereal, all make me happy. Unfortunately I can’t have them as much as I’d like now. I’ve come up with a solution thanks to the Internet. PROTEIN PANCAKES!!!!
I don’t even like pancakes but this is as close to bread as I’ll be getting for two months.
Here’s the recipe:
1 scoop of protein
1/4 cup of oats
2 tablespoons flax
1 egg
1 pinch each of salt, baking powder, and baking soda

Mix it all together with water to the consistency of normal pancakes and throw them in a preheated pan with some pam. I melted 2 tablespoons of peanut butter and cut up an apple as well as two turkey sausage links. Voila! A Sunday breakfast 🙂 They were a bit dry for my taste but the peanut butter made it bearable. Like I said, I don’t like pancakes anyway.

345 calories, 12 grams of fat, 29 grams of carbs, 31 grams of protein. 7 grams of fiber and 3 grams of sugar.

Oh and a warning, melted pb is delicious and dangerous lol.

Competition Cheesecake

I just concocted a recipe on the fly (I was hungry). I’m sure someone else has thought of this first, but I don’t care.

1/2 cup greek yogurt, plain
4-5 strawberries sliced
1/2 scoop protein powder (I use vanilla syntha-6)
2 tablespoons of ground flax
A little water or milk of your choice to thin it (I used unsweetened vanilla breeze)

Mixed together and enjoy!

250 calories, 9 grams of fat, 26 grams of carbs and 21 grams of protein, and 10 grams each of protein and sugar

Carb Cycling

I’m trying this carb cycling thing this week, so the amount of grams each day for carbs is as follows:

Monday 200
Tuesday 150
Wednesday 150
Thursday 100
Friday 50
Saturday and Sunday 25 or less

Each day I have been getting 100+ grams of protein and my fat increases a bit each day as I lower my carb intake. My coach warned me of the effects and that I may be forgetful and a bit fatigued. So far other than craving carbs, I’ve been ok.

I’m still sick with this sinus infection, so I’m at home today. I am going to at least walk my dog this evening and possibly get a mile or two in running.

Oh btw shoutout to my new fit friend Emily over at http://competitionbody.wordpress.com/ she’s keeping me sane 🙂

Foodie Friday: Asparagus-Spinach Pesto Pasta with Blackened Shrimp


1 bunch asparagus spears (about 1 lb), trimmed of tough ends and halved crosswise
3 handfuls baby spinach leaves
2 cloves garlic, peeled
1 cup freshly grated Parmesan cheese, plus more for topping
1 cup pine nuts
1/4 cup extra-virgin olive oil, plus 1 Tbsp. for cooking the shrimp
Juice of 1/2 lemon
1/2 teaspoon ground sea salt
1 lb. (16 oz.) of dried pasta
1 lb. raw shrimp, deveined and peeled
2-3 Tbsp. blackening powder (use your favorite brand, or cajun seasoning, or this recipe here)

Bring 2 pots of water to a rolling boil, one large for the pasta and one medium sized for the asparagus.

While the water is heating, put the pine nuts in a single layer in a large skillet. Heat on medium heat, stirring occasionally, until fragrant and lightly browned. (Watch carefully – these only take a few minutes.) Remove pine nuts from pan and set aside. You will use 3/4 cup of the pine nuts for the pesto paste and 1/4 cup to mix in whole.

Salt the asparagus water and drop the spears into the pan. Cook for only 2 or 3 minutes, until the spears are bright green and barely tender. Drain under cool water to stop the cooking. Cut the tips off, and set aside several of the asparagus (diagonal cut about an inch from the end) to use for garnish.

Add the asparagus (chopped into smaller pieces if needed to fit into the food processor), spinach, garlic, Parmesan, and 3/4 cup of the pine nuts to a food processor. Purée and, with the motor running, drizzle in the 1/4 cup of olive oil until a paste forms. If too thick, thin it with a bit of the pasta water. Add the lemon juice, salt, and black pepper and continue pureeing until mixed. Set aside.

In a medium-sized skillet, heat 1 Tbsp. olive oil over medium heat. Add in the shrimp, and immediately sprinkle with blackening powder. Stir until it is mixed in, and then continue stirring occasionally until the shrimp are cooked and pink. Remove skillet from burner and set aside.

While the shrimp are cooking, salt the pasta water well and cook the pasta until just tender. Check the directions on the pasta package. Drain and toss immediately with the asparagus pesto. Add in the shrimp, and stir briefly until well mixed.

Serve sprinkled with the remaining 1/4 cup toasted pine nuts and some extra Parmesan.

2 Week Challenge


Sigh. I have slacked off soooo bad this weekend. My brother/best friend came home from Afghanistan after being deployed for 6 months so this weekend we celebrated and partied hard. I feel so bloated lol. I also drank a lot 😦


Good news is, I didn’t gain much, but I need to detox hard starting today and for the next 14 days.

No alcohol
No sweets
Only good carbs
Lean meats

That should get me back on track, along with me kicking my fitness routine back into high gear. I think I’ll do ok 🙂

Guest Post-The Wrong Carb Mindset

Hello! My name is Alek, I am a 15-year-old MALE (in a world of ALL female) healthy living/fitness/food/running blogger. My blog is called Run Serve Cook because I run XC, play tennis and like to cook and experiment with food all the time;)

So now onto my first guest post! I was really excited when Coco at  emailed me and asked if I wanted to guest post, I was happy to give it a try!

Carbs. What are carbs? Carbs or carbohydrates are what gives your body the fuel and energy to do anything. Sit, eat, run, workout, anything you name it carbs can fuel it. Carbs along with protein and fats are where all of our energy comes from. Carbs are the best fuel for exercise though because they are easily converted to energy and stored in our muscles for later use. Protein can fuel exercise too but is mainly used for repairing cells and growing muscles. Protein calories and carb calories are not equal because only some amino acids in proteins are usable for fuel. Fats are more calorie dense and also can fuel but the body first uses stored carbs to power through the day.

That being said carbs are ESSENTIAL! Carbs are the most important for endurance athletes and growing teens because if the body has no fuel it starts “eating” itself for fuel (that’s what happened to me). In growing teens without carbs(and more calories than needed) it is almost impossible to grow any more muscle because all energy is put into living. Carbs should account for anywhere from 40%(losing weight)-75%(gaining mass or heavy exercise). I found this online to back this up.

The problem I find is the misconception about carbs people have. I know from experience because I had this misconception also. People think some carbs are BAD and some are just fine. I thought this when I first started my journey to recovery so I asked someone very knowledgeable in the subject and they told me for me carb=carb no good no bad just carb. For someone exercising a lot or trying to bulk up a carb should be a carb don’t overanalyze it.

If you search carbs the first few links all go to websites showing “good” and “bad” carbs. This stuff is good but you don’t need to live always by this! The first link says “What should I eat?” The answer is simple unless you are trying to lose weight, ANYTHING if you trying to grow and gain don’t cower away from “simple” carbs don’t discriminate them and make them feel bad about themselves! They can’t help being tasty but not keeping you satisfied, it is just in there nature!

Now I am not saying some carbs are not better scientifically than others. Some burn slower giving you sustained energy, no crash and satisfy you longer. Some had fiber which helps your digestive system. Some have gluten which some people are allergic to. Complex carbs like whole grains, sweet potatoes, legumes and brown rice are definitely better choices than simple carbs like sugar, pop, cookies and other yummy treats but don’t obsess. Treat yourself sometimes! You deserve it after that tough workout! Instead of 50g of carbs from whole grain bread have a couple Oreos or some ice cream. Live life and don’t let food control you. Don’t avoid certain foods because they are all carbs and no protein.

I know this is all true because over the past month I have done this and gained about 8 pounds! I still look great (click the progress link at the top to see me!). Odds are increasing your carbs you will feel more alive more energetic and more free. Let go of your carbophobia and enjoy!

I hope you learned something from this! I tried my best even though I am not a writer but if you could come check out my blog Run Serve Cook that would be really awesome! While you there enter my giveaway here ! ;)The story of my blog is me trying to live a healthier happier life and get better with people and also get fitter. I am also an aspiring model and soon have a big break were I could get scholarships and signed if I bulk up and look good enough! (see here) Recently I have been growing some and getting some samples to review which I love! I also am hosting my first giveaway right now on amazing Justin’s Nut Butter, go here to see and enter! I also have twitter and instagram @runservecook and a facebook page. If you want to learn more or have questions feel free to ask! My email is alekprus@aol.com.