Chocolate Raspberry Protein Shake (2 Ways)

Chocolate Raspberry Protein Shake (2 Ways)

Chocolate and raspberry are a classic combination that shows up every Valentine’s day. It’s a delicious combination that incorporates two V-day classics: chocolate and the color red. Add some protein powder and how could you go wrong? Below are two different ways to achieve this classic combination.

Maybe you have a new love interest in your life and you want to pull out all the stops to show them how much you care. Try the first recipe. It uses real raspberries (frozen, to give the shake flavor and body), dutch processed cocoa powder (for a chocolatey boost) and an optional pinch of instant espresso powder (to boost the flavors and keep you awake to spend time with your loved one.)

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Overnight Oats (with 3 variations)

These oats are a great high protein, make ahead meal. The fiber in the chia seeds and oats (I like to use a combination of steel cut and rolled but, any oats will work) help keep you full and the combination of yogurt and whey protein provide a mix of quickly digested and slow burning protein. I provided three of my favorite flavors below but this recipe really works as a blank canvas, start with the base recipe and let your creativity shine. I like to use complementary flavors of protein powder to help keep the flavor combinations interesting.

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Pineapple Chicken Teriyaki

Ingredients

  • 1 (8 oz) can of crushed pineapple
  • 1 (8 oz) can of crushed pineapple
  • 3 tbsp low sodium soy sauce
  • 2 tbsp honey or agave nectar
  • 1 tsp grated fresh ginger
  • 2 small cloves of garlic
  • 4 boneless,skinless chicken breasts

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Cucumber Tomato Salad

Ingredients

  • 5 medium plum tomatoes, halved lengthwise, seeded, and thinly sliced
  • 5 medium plum tomatoes, halved lengthwise, seeded, and thinly sliced
  • 1/4 red onion, peeled, halved lengthwise, and thinly sliced
  • 1 cucumber, halved lengthwise and thinly sliced
  • A generous drizzle of extra-virgin olive oil, about 2 tablespoons
  • 2 splashes red wine vinegar
  • Salt and pepper

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Phase One Turkey Lasagna

Ingredients

  • 1 lb ground chicken or turkey
  • 1 lb ground chicken or turkey
  • Picante or wine of your choice
  • 1 cup 2% reduced fat mozzarella cheese
  • 2 cloves garlic
  • 1 bag of spinach
  • Salsa or marinara of your choice

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Slow Cooker Pulled Pork

TOTAL TIME: 7 hours 5 minutes  PREP TIME: 5 minutes COOK TIME: 7 hours

Ingredients

2.5 lb boneless pork loin roast (center cut, trimmed of all fat)

  • 2 tsp red wine vinegar
  • 2 tsp Hickory liquid smoke
  • 1 tsp garlic powder
  • 1 tsp sea salt

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EASY BAGEL RECIPE

Total Time:​ 30 minutes ​
Prep Time:​ 5 minutes

This easy homemade bagel recipe is made from scratch with just four (5) ingredients – flour. No yeast, no boiling, no fancy mixer. Bake them in the oven , freeze them for later , dough is great for mini pizzas too!

  • 1 cup (5 oz) unbleached all purpose flour, whole wheat or gluten-free mix*
  • 1 cup (5 oz) unbleached all purpose flour, whole wheat or gluten-free mix*
  • 2 teaspoons baking powder (make sure it’s not expired or it won’t rise)
  • 3/4 teaspoon kosher salt (use less if using table salt)
  • 3/4 teaspoon kosher salt (use less if using table salt)
  • 1 cup non-fat Fage Greek yogurt (not regular yogurt, it will be too sticky )
  • 1 egg white, beaten (whole egg works fine too)
  • (optional toppings: everything bagel seasoning , sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes)

DIRECTIONS:

  1. Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.1. Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.
  2. In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
  3. Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away).
  4. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)
  5. Top with egg wash and sprinkle both sides with seasoning of your choice. Bake on the top rack of the oven for 25 minutes. Let cool at least 10 minutes before cutting.

NUTRITION INFORMATION ​Yield: 4 Servings, Serving Size: 1 bagel

Amount Per Serving: ​ Calories: ​152 calories ​Carbohydrates: ​26.5g ​Protein: ​10g ​Fat: ​0.3g

Mapping Your Progress

How to set realistic goals and achieve them.

The year is early and your New Year’s resolution has already fallen through. It’s back to the drawing board and you are not sure what went wrong or how to start again. You had the aspiration, and the drive for quite some time, but you were not making the progress that others had made and became disheartened.Read More

The best personal trainers in Guilford are at MoJoe’s

When you train at MoJoe’s, you receive a personal workout that’s evolved around you. Our personal trainers find and acknowledge your unique needs in order to fully develop a workout that’s focused on supporting your goals. No other gym near Guilford offers such personal training quality as we do here. Here are some ways in which we far surpass the competition when it comes to our personal trainers and you.

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