Protein-Packed Zucchini Avocado Quesadilla

Hey everyone! I posted this recipe on my Instagram a few days ago but for those of you who don't use Instagram I figured I'd share the recipe here.  It's seriously the best quesadilla I've had in so long and it's packed with protein and veggies! And it's low carb as well if you use the right tortilla.

Ingredients:
-1 low carb tortilla/pita (I use Joseph's Low Carb Flax, Oat Bran and Whole Wheat Pita)
-Plain Greek Yogurt (I use Chobani 0% fat)
-Fat-free cottage cheese
-Avocado
-Zucchini
-Spinach
-Ground chicken or chicken strips (Pre-cooked, I use Perdue 98% Extra Lean Ground Chicken)
-Spices: Mrs. Dash, Garlic Powder, whatever you want!

Directions:
Spray a pan with non-stick cooking spray and turn to medium heat. While that's heating up, lay out your tortilla.  When I make a quesadilla I put all of my ingredients on one half of the tortilla and fold it in half but you can do it however you'd like.  First make the avocado spread by combining 1/4 of an avocado, 2 tbsp greek yogurt, 2 tbsp cottage cheese, and your spices (I used my mini food processor but you could mash the avocado and mix it well).  Spread that onto the tortilla.  Then place a layer of slices of zucchini on top-- I think I used 5 slices because the pita I used is small.  On top of that, place a layer of spinach. Then for the final layer, the chicken (can omit if vegetarian).  Fold the tortilla (careful because it'll be pretty packed!) and place on the pan.  Flip after that side has browned; it should only take a few minutes per side!

Nutrition Information (will vary based on tortilla used): 250 calories, 9g fat (remember avocado= healthy fat!), 36g protein, 16g carbs (7g fiber so 9 net carbs).

Squats

Hey all! I haven't posted a workout in a while so I figured I'd share a part of my workout that I do on leg days.  One of the best workouts you can do, whether you want to build muscle or lose weight, is squats.  They work so many of your muscles at the same time   you just have to make sure you do them right! It isn't a squat if you cheat and don't go all the way down.  Ass to the grass is what I always say! It is controversial as to whether you should go all the way down when you squat because it could be damaging to your knees, but going all the way down will give you a strong core, back, and legs.  In my opinion, form is more important than the amount of weight your doing.  If you use more weight and aren't doing it right, you aren't going to see results and you'll probably end up hurting yourself.  Some things to remember when you're squatting: make sure you don't arch your back, keep your abs tight, and try not to extend your knees past your toes.  I won't go into detail because I'm not an expert but a good way to learn how to do a squat properly is to google it, watch videos, and read up on it because there are different correct positions as far as bar and foot placement.  Also, squats can be done in the squat rack, the smyth machine, dumbbells, medicine balls, etc...so do what you're comfortable with!

Here's the squat workout I do on my leg days:

Warm up with body squats

Feet positioned normal, about shoulder with apart:
2 x 10 medium weight
2 x 8 higher weight
3 x 6 highest weight

Feet positioned close together:
2 x 10 medium weight
2 x 8 higher weight
3 x 6 highest weight

Feet positioned very wide, toes pointed out:
2 x 10 high weight
3 x 8 max weight

*Come up only 3/4s of the way after you squat
*Little rest in between...30 sec or less! If you really want a good workout, do 30 second bursts of cardio (mountain climbers, jumping jacks, etc.) between sets.

Sweet Potato Protein Waffles

I got a waffle maker as a gift for graduation and so I'm obsessed with it! I love breakfast food and I've been dying to make waffles, so now that I can I've been trying out different recipes everyday.  This is the first waffle recipe that I've made that came out perfect on the first try! These waffles are high in protein as well as complex carbs from the sweet potato, so they're a perfect post-workout meal... or whenever :)

Dry Ingredients:
-1 scoop whey protein powder (any would probably work. I used Cellucor Cor-performance Cinnamon Swirl... just make sure it's a hefty scoop!)
-1/4 tsp baking powder
-3 packets stevia
-lots of cinnamon

Wet Ingredients:
-1/2 baked sweet potato. (The one I used was small/medium sized. Bake it in the microwave-- I fork it and heat it for ~7 minutes)
-2 egg whites (or 1/3 cup)
-Splash of Unsweetened Vanilla Almond Milk

While your waffle maker is heating up, make the baked sweet potato in the microwave, and mix the dry ingredients in a bowl. When the sweet potato is done, peel off the skin and mash it into the bowl of dry ingredients. Then add the rest of the wet ingredients.  Make sure you are mashing the sweet potato into the mixture well.  Note: The batter may seem a little liquidy (I'm not sure how thick waffle batter is supposed to be) but don't worry they turn out thick and fluffy!
Pour the batter onto the waffle maker and let it bake until it's golden brown! I topped mine with Walden Farms calorie-free syrup and that's all it needed :)

Nutrition Information (will vary depending on the protein you use): 237 calories, 18g carbs, 36g protein

Protein Frozen Yogurt

Hey everyone! It's been a while since I've posted anything because of finals, but now I'm officially done with college and I have my B.S. in Nutritional Sciences! It still hasn't hit me that I'm done with college! I will be going on to do more school eventually. but in the mean time I'm so happy that I get more time to relax, go to the gym without having to squeeze it in between classes, and make up new recipes of course :)
In honor of it being warm out now I figured I would post one of my favorite things that I've been having every night for my last meal of the day-- protein frozen yogurt aka profroyo! It seems like a weird combination but I promise it's delicious.  It's high in protein and a perfect pre-bed meal because it contains greek yogurt and cottage cheese which are good sources of casein (see my Supplements section for an explanation of casein!). You can customize the recipe to make it to your liking and add whatever toppings you want! I don't usually measure it but here is the general base recipe:

Ingredients:
1/4 cup no fat cottage cheese
1/4 cup chobani plain greek yogurt
1/2 scoop protein powder (I use cellucor cor-performance either cookies n cream or cinnamon swirl. any protein works!)
1 packet stevia
splash of unsweetened vanilla almond milk

After mixing the base recipe, you can add whatever flavors you want.  Some examples of things I add: unsweetened cocoa to make it chocolatey, any extracts (vanilla, coffee, etc.), cinnamon, pumpkin puree, the list goes on!

After mixing everything together, freeze for about 90 minutes.  Then when you're ready to eat, add your toppings! Examples of some toppings I use: Walden Farms calorie-free syrups (chocolate or maple), half of a warmed up quest bar, nuts of any kind, peanut butter, Barbara's Puffin cereal, anything really! Make it your own, and enjoy :)