Recipe: Protein Rice Krispy Squares

Recipe: Protein Rice Krispy Squares

Protein Rice Krispy Squares 

 

Skill Level

Easy

Time

20 min

Serves

9

 

Calories

251

Protein

10g

Fat

4g

Carbs

44g

Equipment Needed

  • Large saucepan
  • Spatula
  • Container or pan
  • Knife

Ingredients

  • 6 cups Rice Krispies
  • 6 cups Marshmallows 
  • 1 cup Vanilla Protein Powder 
  • 3 Tbsp Butter 

Instructions

Step 1

In a large saucepan over low heat, add the butter until melted. Add marshmallows and mix well until melted down.

Step 2

Remove the saucepan from the heat. Add the protein powder and Rice Krispies and mix well with a spatula until coated.

Step 3

Pour the mix into a buttered pan or container. Let them cool then cut into squares and Enjoy!

Notes About Recipe

  • Disclaimer: recipe adds some protein to an otherwise low protein recipe. That being said, not all recipes need to be modified to have more “health” (vitamins, minerals, fibre, protein, etc.). Especially if they are a treat, or a tasty snack – which are more about enjoyment than nutrition. This is because a treat or snack implies a smaller portion of food, in particular a treat is something you shouldn’t be having daily. Therefore, it’s effect on what your overall diet looks like should be minimal. You have permission to ignore this recipe modification and enjoy the classic Rice Krispy recipe, without guilt. This disclaimer is also for parents, you don’t need to change treat or tasty snack recipes to make them healthier. Instead, teach your kids (and yourself) moderation and balance.
  • Recipe is based on 3 inch square serving size.

Download Recipe

Click here to download a pdf version of this recipe.

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Unlocking Weight Loss Success: Carl’s Journey with Ozempic

Unlocking Weight Loss Success: Carl’s Journey with Ozempic

Below is a transcribed version of a conversation that Mike and Carl had, about Carl’s use of Ozempic, that might help others understand more about Ozempic.

Carl’s Story

Mike (Registered Dietitian): You’ve achieved some remarkable results with the help of Ozempic. To start, can you tell us a bit about your background and what led you to consider using Ozempic?

Carl (Client): Absolutely. I started my weight loss journey at 283 pounds, and today I’m steady around 220 pounds. I’ve always struggled with my weight, especially with controlling my food cravings and snacking habits. Despite trying various diets and exercise routines, I couldn’t get the results I wanted. That’s when my doctor suggested Ozempic.

Mike: That’s impressive progress. Can you share how Ozempic has specifically helped you with your weight loss?

Carl: Sure. One of the biggest challenges for me was managing my food cravings and limiting snacking, which often led to overeating. Ozempic has been a game-changer in that regard. It significantly reduced my appetite and helped me feel fuller for longer periods. This made it much easier to stick to my meal plans and avoid unnecessary snacking throughout the day.

Mike: That’s great to hear. Many people struggle with those same issues. Besides the appetite control, how has Ozempic fit into your overall lifestyle and weight loss strategy?

Carl: In addition to taking Ozempic, I’ve been consistent with weight training, working out 1-2 times a week, and staying as active as possible. I believe the combination of Ozempic’s effects on my appetite and my commitment to physical activity has really driven my success. The reduced cravings allowed me to make healthier food choices, and the exercise helped with fat loss and overall fitness.

Mike: Consistency with exercise is definitely key. Have you experienced any side effects from using Ozempic? Many people worry about potential nausea or constipation.

Carl: Fortunately, I haven’t experienced any side effects like nausea or constipation. I was aware of the possibility of constipation, so I took fibre gummies regularly to help prevent that. They worked well for me, and I haven’t had any issues.

Mike: It’s good to know that you’ve managed potential side effects effectively. As you look forward, what are your thoughts on the long-term use of Ozempic for weight management?

Carl: Honestly, I’m still unsure about the long-term picture. I do anticipate needing Ozempic in some capacity for ongoing weight management. My doctor and I are continuously evaluating my progress and adjusting the plan as needed. My main focus is to maintain the healthy habits I’ve developed and use Ozempic as a tool to support my goals.

Mike: That sounds like a sensible approach. It’s important to work closely with your healthcare provider to find the best strategy for you. Now, I’d like to ask: how has working with a registered dietitian helped you on this journey?

Carl: Working with a registered dietitian has been incredibly beneficial. You’ve provided me with personalized nutrition advice and meal plans that fit my lifestyle and preferences. They also helped me understand the importance of balancing my macronutrients and incorporating more fibre-rich foods to complement the effects of Ozempic. The ongoing support and accountability from regular check-ins kept me motivated and on track. I don’t think I would have seen the same success without your guidance.

Mike: Do you have any advice for others considering Ozempic for fat loss?

Carl: I’d say, don’t hesitate to discuss it with your doctor if you’re struggling with weight loss and have similar issues with cravings and snacking. Ozempic has made a huge difference for me, but it’s not a magic solution. Combining it with regular exercise and healthy eating habits is essential.

Mike: Thank you, Carl, for sharing your journey and insights. Your story is inspiring and offers valuable information for anyone considering Ozempic as part of their weight loss strategy. Congratulations on your success, and best of luck as you continue on your path!

Carl: Thank you! I hope my story helps others who are on a similar journey. It’s all about finding what works best for you and staying committed to your health goals.

Carl’s journey with Ozempic highlights the potential benefits of this medication in managing food cravings and supporting weight loss. His success underscores the importance of combining medication with consistent exercise and healthy eating habits. If you’re considering Ozempic for fat loss, consult your healthcare provider to determine if it’s the right option for you and develop a comprehensive plan tailored to your needs – like possibly regularly working with a Registered Dietitian and Personal Trainer to keep you consistent with a nutrition and exercise plan.

The Pitfalls of Labeling Food as ‘Good’ or ‘Bad

The Pitfalls of Labeling Food as ‘Good’ or ‘Bad

Labeling food in a dichotomous way (good/bad, healthy/unhealthy, etc.) misunderstands how nutrition influences one’s health or specific goals.

Nutrition influences your health, positively or negatively, over the long-term – your consistent dietary pattern, not isolated events (e.g. eating one chocolate bar, eating a fast food meal, etc.).

A better approach: view positive or negative changes on a sliding spectrum, between Ideal and not Ideal; and understand that extremes on either end are not reality.

See the following infographics that highlights this better: “quotation marks” are used in the following examples to describe subjective terms.

Takehome Message

Start thinking of your nutrition as a representation of your consistent efforts, not isolated events. Thinking this way will help you understand that food isn’t inherently good/bad, healthy/unhealthy.

As the saying goes: “It’s the dose that makes the poison.”

In the case of positively impacting your health, “It’s the consistent dose that improves your health.”

Positive Nutrition Habits For Health

Here are some positive nutrition habits that if consistently done will improve your health immensely:

  1. Adequate caloric intake for weight management (the following habits will help with this).
  2. Adequate fibre intake (25g/day for females, 38g/day for males). This includes regular consumption of fruits & vegetables, whole grains, beans, legumes, nuts, seeds.
  3. Adequate protein intake (at minimum 0.36g/lb, higher for different goals – e.g. 0.7g/lb for building muscle and strength training).
  4. Mindful eating. Practice mindful eating by paying attention to your food choices, chewing slowly, and savoring each bite. This can help prevent mindless eating and promote better digestion.
  5. Limit Added Sugars and Sodium. Be mindful of hidden sugars and sodium. Opt for naturally sweetened options like fruit and limit your intake of salty snacks and high-sodium foods when possible.
Recipe: Red Pepper & Quinoa Egg Muffins

Recipe: Red Pepper & Quinoa Egg Muffins

Red Pepper & Quinoa Egg Muffins

 

Skill Level

Moderate

Time

35 min

Serves

6

 

Calories

134

Protein

9g

Fat

7g

Carbs

7g

Fibre

1g

Equipment Needed

Ingredients

  • 1/3 cup Quinoa
  • 1 1/2 tsps Avocado Oil
  • 140 grams Roasted Red Peppers (drained, chopped)
  • 2 stalks Green Onion (chopped)
  • 1/2 tsp Sea Salt
  • 7 Eggs
  • 1/3 cup Water

Instructions

Step 1

Cook the quinoa according to package directions. Transfer to a large mixing bowl and let it cool slightly.

Step 2

Meanwhile, preheat the oven to 350ºF (176ºC). Generously grease a muffin tray with the oil or use a silicone muffin tray.

Step 3

Add the roasted red peppers, green onion, and salt to the quinoa and stir to combine. Divide the quinoa mixture between the cups of the muffin tray.

Step 4

In the same mixing bowl, add the eggs and water and whisk well. Pour the egg into the cups of the muffin tray.

Step 5

Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Enjoy!

Notes About Recipe

  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Serving Size: One serving is roughly two egg muffins.
  • For more flavour: Add dried herbs and spices to taste.
  • Roasted Red Peppers: Use store-bought or homemade. 5 ounces (140 grams) of roasted red pepper is approximately 1/2 cup, heaping.
  • For more veggies: Add sautéed spinach or kale.

Download Recipe

Click here to download a pdf version of this recipe.

Affiliate disclosure: this blog contains affiliate links. This means that if you click through a link and make a decision to purchase, we will receive some compensation from the vendor; at no cost to you.

 

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Recipe: Berry Banana Protein Smoothie

Recipe: Berry Banana Protein Smoothie

Berry Banana Protein Smoothie

 

Skill Level

Easy

Time

4 mins

Serves

1

 

Calories

348

Protein

23g

Fat

9g

Carbs

47g

Fibre

11g

Equipment Needed

Ingredients

  • 1/3 cup Cottage Cheese
  • 1/4 cup Milk 1%
  • 1 cup Frozen Berries (or fresh)
  • 1/2 Banana (fresh or frozen)
  • 1/2 cup Plain Greek Yogurt
  • 1 tbsp Chia Seeds
  • 1/2 scoop Protein Powder

Instructions

Step 1

Add all the ingredients to a blender, and blend.

Notes About Recipe

  • If you don’t like cottage cheese you can swap out for greek yogurt (but keep in mind that the cottage cheese will be blended, so you won’t taste it)
  • To keep this recipe lower calorie, opt for skim milk and 0% M.F. greek yogurt
  • To make this recipe higher in calories, use any of the following ingredient alterations: 2% milk, 2% cottage cheese, flavored non 0% M.F. greek yogurt, use a full banana, add in 2+ tbsp peanut butter.
  • The type of protein powder you use will make a pretty big impact on taste. I use this one, so if you don’t know which one to use try that one out.

Download Recipe

Click here to download a pdf version of this recipe.

Affiliate disclosure: this blog contains affiliate links. This means that if you click through a link and make a decision to purchase, we will receive some compensation from the vendor; at no cost to you.

 

Want to try new recipes? Input your email below to recieve a weekly email with 1 recipe and nutrition tip; this is a comfortable way to learn more about nutrition and explore new recipes.

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