Banana Raisin Protein Cookies

A recipe post from the series “Yessica’s Yummies”, by Yessica Saez.

This is a super quick and easy protein cookie recipe made with oats. They are really moist, have a distinct banana-raisin taste, and are naturally sweet. These cookies make a great pre and post-workout snack.

Banana Raisin Protein Cookies

Ingredients -2 cups quick oats -2 eggs -2 medium ripe bananas, mashed -2 scoops of vanilla whey protein powder -3/4 cup raisins -1 tsp cinnamon -1 tsp nutmeg -1 tsp baking soda -1 tsp salt (optional) Preparation -Preheat oven to 350 degrees. -In a large bowl, beat all ingredients (except raisins) with an electric mixer on a medium speed until creamy. -Fold raisins into mixture. -Scoop out mixture with a spoon onto a baking sheet lined with parchment paper. -Bake for 12 – 15 minutes. -Cool for 5 minutes on a cooling rack. Vanilla whey protein powder can be found at the grocery store, but we also sell Poliquin brand protein at Piranha. You can order a tub at our front desk.

Ingredients

-2 cups quick oats

-2 eggs

-2 medium ripe bananas, mashed

-2 scoops of vanilla whey protein powder

-3/4 cup raisins

-1 tsp cinnamon

-1 tsp nutmeg

-1 tsp baking soda

-1 tsp salt (optional)

Preparation

-Preheat oven to 350 degrees.

-In a large bowl, beat all ingredients (except raisins) with an electric mixer on a medium speed until creamy.

-Fold raisins into mixture.

-Scoop out mixture with a spoon onto a baking sheet lined with parchment paper.

-Bake for 12 – 15 minutes.

-Cool for 5 minutes on a cooling rack.

Vanilla whey protein powder can be found at the grocery store, but we also sell Poliquin brand protein at Piranha. You can order a tub at our front desk.

Protein Pancakes

A recipe post from the series, “Yessica’s Yummies” by Yessica Saez.

Banana Raisin Oats Protein Pancakes

Ingredients -2 cups oats (uncooked) -2 small bananas mashed -2 scoops vanilla whey protein powder -1 cup raisins -1 tsp cinnamon -1 tsp vanilla extract -2 eggs -1/2 tsp salt (optional) -1/4 cup almond milk Preparation -In a large bowl, beat almond milk and protein powder on medium speed with an electric mixer until creamy. -Add eggs, oats and vanilla extract. Mix well. -Add cinnamon, salt, banana, and raisins. Mix well. -Heat a greased skillet on medium heat. -Pour 1/4 cup of batter on skillet for each pancake. Cook on the first side until bubble form on the top (about 3 minutes), then flip and cook other side until brown. Serve immediately. You can use strawberries or your favorite fruit, Greek yogurt and nuts for a healthy topping. Whey protein can be found at the grocery store, but we also sell it at Piranha. Ask the front desk for details.

Ingredients

-2 cups oats (uncooked)

-2 small bananas mashed

-2 scoops vanilla whey protein powder

-1 cup raisins

-1 tsp cinnamon

-1 tsp vanilla extract

-2 eggs

-1/2 tsp salt (optional)

-1/4 cup almond milk

Preparation

-In a large bowl, beat almond milk and protein powder on medium speed with an electric mixer until creamy.

-Add eggs, oats and vanilla extract. Mix well.

-Add cinnamon, salt, banana, and raisins. Mix well.

-Heat a greased skillet on medium heat.

-Pour 1/4 cup of batter on skillet for each pancake. Cook on the first side until bubble form on the top (about 3 minutes), then flip and cook other side until brown.

Serve immediately.

You can use strawberries or your favorite fruit, Greek yogurt and nuts for a healthy topping. Whey protein can be found at the grocery store, but we also sell it at Piranha. Ask the front desk for details.

Shrimp and Quinoa Salad

A recipe post from the series “Yessica’s Yummies” by Yessica Saez.

Quinoa is high in protein and fiber, and contains minerals and vitamins that help to improve energy metabolism within brain and muscle cells.

Shrimp and Quinoa Salad

Ingredients -1 cup uncooked quinoa, rinsed -1 tbsp Mrs. Dash seasoning blend -1/4 cup cilantro, chopped -1/2 cup onion, chopped -3 garlic cloves, chopped -1/4 cup tomatoes, chopped -1/4 cup green bell pepper, chopped -1/4 cup carrots, diced -1 pound fresh peeled shrimp -Salt -Coconut oil spray Preparation -Cook quinoa according to package directions. Set aside. -Season shrimp with Mrs. Dash seasoning blend. -Heat a greased skillet on medium-high heat. -Saute all ingredients with shrimp in the skillet until shrimp are cooked. -Add the quinoa into the skillet and cook for 5 more minutes. -Mold, garnish and serve.

Ingredients

-1 cup uncooked quinoa, rinsed

-1 tbsp Mrs. Dash seasoning blend

-1/4 cup cilantro, chopped

-1/2 cup onion, chopped

-3 garlic cloves, chopped

-1/4 cup tomatoes, chopped

-1/4 cup green bell pepper, chopped

-1/4 cup carrots, diced

-1 pound fresh peeled shrimp

-Salt

-Coconut oil spray

Preparation

-Cook quinoa according to package directions. Set aside.

-Season shrimp with Mrs. Dash seasoning blend.

-Heat a greased skillet on medium-high heat.

-Saute all ingredients with shrimp in the skillet until shrimp are cooked.

-Add the quinoa into the skillet and cook for 5 more minutes.

-Mold, garnish and serve.

Stuffed Baked Apple

A recipe post from the series “Yessica’s Yummies” by Yessica Saez.

Have you heard the old proverb, “An apple a day keeps the doctor away”? Well, in recent years scientific evidence has proven that this proverb may be correct. Apples contain chemicals that have anticancer and anti-inflammatory actions. The high levels of soluble fiber found in apples lower the “bad” cholesterol and prevent colon cancer.

Research has found that adults who eat apples have:

  • Strong immune systems
  • Less stress
  • Smaller waistlines
  • Less abdominal fat
  • Lower blood pressure

We love apples in their natural form, but this recipe makes for a scrumptious, warm dessert, perfect for cold winter nights!

Stuffed Baked Apple

Ingredients -2 heaping tbsp blanched almonds -1/4 cup plump dried apricots -2 tbsp honey -4 tbsp rolled oats -1 large apple -1 tbsp raisins Preparation -Preheat the oven to 350 degrees. -Chop almonds and apricots. Set aside. -Place the honey in a saucepan and heat until melted. -Stir in the oats and cook gently over low heat for 2 minutes. -Remove from heat and stir in the almonds, raisins and apricots. -Core the apple, slightly widen the top and score horizontally around the circumference to prevent skin from bursting while baking. -Place in a baking dish and fill the cavity with the stuffing. Pour water into the dish and bake for 35 minutes or until the apple is tender. Serve immediately.

Ingredients

-2 heaping tbsp blanched almonds

-1/4 cup plump dried apricots

-2 tbsp honey

-4 tbsp rolled oats

-1 large apple

-1 tbsp raisins

Preparation

-Preheat the oven to 350 degrees.

-Chop almonds and apricots. Set aside.

-Place the honey in a saucepan and heat until melted.

-Stir in the oats and cook gently over low heat for 2 minutes.

-Remove from heat and stir in the almonds, raisins and apricots.

-Core the apple, slightly widen the top and score horizontally around the circumference to prevent skin from bursting while baking.

-Place in a baking dish and fill the cavity with the stuffing. Pour water into the dish and bake for 35 minutes or until the apple is tender.

Serve immediately.

Stay on Track

There’s a lot of temptation presented during the holidays, and we understand that staying on a clean and healthy track can be difficult. Here are a few tips to help you get through the next couple of weeks successfully!

1. Focus on the fun and people you are spending time with, not the food.

2. Eat a big, clean, and healthy breakfast before heading to your next get together.

3. No one is perfect, so if you are going to indulge, make sure it is in moderation.

4. Be the difference in your family’s health and provide healthy treats and entrees!

5. Load your plate with the healthy options first.

Remember that even if you do have a slip up, it is not the end of the world. A healthy lifestyle was not created in a day and it is also not ruined in a day. Wake up the next morning and get back on track with a nice workout and healthy breakfast!

Benefits of Group Exercise

Does your life consist of a stressful daily routine?

Are you looking to get healthy and in shape but find that you need to be encouraged and held accountable by others to stay on track?

Do you have a small amount of prior exercise knowledge but enjoy trying new things?

Then group exercise at Piranha Fitness Studio is the perfect starting point on your journey to better health and fitness! Group exercise offers relatively short class times, a variety of class formats and difficulty levels, as well as trained and friendly instructors. Often group classes begin early in the morning and run into the evening. These 45 to 60 minute classes will have you sweating and feeling great while leaving time for the rest of life’s duties. Whether you prefer an intense workout such as TRX, a heart pounding cardio workout like Strike, shaking your booty to the latest hits in Hip Hop or even practicing a yoga flow in Inspiranha, group classes can help open the door to new friends, new skills, and a new you! Grab a friend, try out a new class, and get on the path to a healthier life!

Boosting Your Self Confidence

“Exercise because you love your body, not because you hate it”.

Take a minute every morning to look at yourself in the mirror and say, “ I am a work in progress and I WILL reach my goal.” Starting your morning off this way will help create a reminder that you are not at the end of your journey, but are instead one step closer to your destination.

Remember that everyone is different and unique.

The wonderful thing about being alive is having the ability to make changes for ourselves; your hair color, your workout routine, what you eat, the clothes you wear, and how you look at yourself. It can be helpful to find role model; someone who you look up to for their courage, their personality, or even their body transformation. Use them as motivation to always keep moving forward.

Drown out the noise that “you look fine”, because at the end of the day it is your body and no one else’s. You must feel beautiful and be happy with who you are. Be sure to treat your body well, as it is. After all, it’s the only one you have.

Don’t be afraid to make sure that YOU are ruling your body and that your body is not ruling you. Do what makes you feel beautiful. Strut your stuff and show the world how much you love yourself. Be confident in yourself, for there is only ONE you.

3 Ingredient Recipes

Did you know that just three ingredients could create such healthy and delicous meals? Take a look at these quick and healthy 3 ingredient meals: one for each meal of the day! With only three ingredients needed, there is less room for needing to skip a meal. Give these recipes a try and check out other yummy recipes from Greatist.com.

NOTE: Olive oil, salt, and pepper do not count as any of the three ingredients as these are common items on hand for cooking

Breakfast: Avocado Breakfast Bake

 

2 large avocados 4 eggs 4 strips of bacon salt and pepper to taste 1-Fry up your bacon: once finished, crumble into pieces and set aside. 2-Halve avocado: scoop out pit and make room for the eggs to sit. 3-Crack an egg into the center of each avocado. 4-Top each with pieces of crumbled bacon, salt and pepper. 5-Cook in a baking dish in the over set to 400 degrees for about15 minutes or until the eggs are cooked to your desired doneness.

2 large avocados

4 eggs

4 strips of bacon

salt and pepper to taste

1-Fry up your bacon: once finished, crumble into pieces and set aside.

2-Halve avocado: scoop out pit and make room for the eggs to sit.

3-Crack an egg into the center of each avocado.

4-Top each with pieces of crumbled bacon, salt and pepper.

5-Cook in a baking dish in the over set to 400 degrees for about15 minutes or until the eggs are cooked to your desired doneness.

Lunch: Sesame-Crusted Pork Tenderloin

1 to 1.5 lb. pork tenderloin

about ¼ cup Hoisin sauce

1/3-cup Sesame seeds

  1. Brush all sides of your tenderloin with Hoisin sauce.
  2. Roll the pork in the sesame seeds creating a nice coating.
  3. Roast in a 375 degree over for 20 to 25 minutes.

Add a side of veggie stir-fry to compliment your tenderloin!

Dinner: Maple Glazed Salmon

 

2 salmon filets, 6 oz. each 2 Tbsp. maple syrup 3 Tbsp. Hoisin sauce salt and pepper to taste 1-Mix syrup and sauce together 2-Place salmon in a plastic bag with marinade 3-Let marinate for one hour 4-Sprinkle with salt and pepper Place on baking sheet and bake at 400 degrees for about 20 minutes  

2 salmon filets, 6 oz. each

2 Tbsp. maple syrup

3 Tbsp. Hoisin sauce

salt and pepper to taste

1-Mix syrup and sauce together

2-Place salmon in a plastic bag with marinade

3-Let marinate for one hour

4-Sprinkle with salt and pepper

Place on baking sheet and bake at 400 degrees for about 20 minutes

 

Pair with Asian-Inspired Brussels sprouts for the perfect meal!

5 Ways To Strengthen Your CORE

Did you know that your core consists of more than just your abs? The key to successful fitness and a healthy life is a strong core, which includes your back, butt, legs and of course abs. Our ABS-so-GLUTE class is our FREE COMMUNITY CLASS and will target all of these muscles, while our TRX class will help you increase stability and strength through various bodyweight suspension movements.

Here are a few ways these classes can help build a stronger core.

  1. Planks: as the base of all TRX exercises, this is the perfect place to begin establishing a solid “straight line” form
  2. Static Holds: ABS-so-GLUTE will shock your core into shape with static holds incorporated into every routine
  3. Strength Training: get a full body workout through bodyweight pushups, dips, and other suspension exercises on the TRX bands
  4. Abdominal Targeting: Tighten those abs through various fast paced ab routines in ABS-so-GLUTE
  5. Lunges/Squats: Tighten those glutes through jump squats and lunges on the TRX bands, or by squatting in rhythm to your favorite song in ABS-so-GLUTE

Check out our schedule to see when the next ABS-so-GLUTE or TRX class is, and get ready to wake that core from its slumber!