How To Make Sweet Potato Fries

Happy Monday everyone! I hope you are all doing well. I did a video this weekend on sweet potato fries and wanted to share this with you.

I post a lot of pictures of what I eat on social media and people ask about the recipes so in this video, I walk you through everything you need to know!

A couple important things to note are that when you bake these in the oven, you may need to adjust cooking time. I did 400 degrees for 20 minutes. I may try these again at 450 for 15ish minutes to get more of a crisp.

The good thing about this is you can mess around with this recipe and do a couple different spices or even do some brown sugar if you have more of a sweet tooth.

I really enjoy these with a little ketchup on the side so try these out and let me know how you like them!!

 

 

Have a great day!
-Alex Costa-

Peanut Butter Protein Ball-RECIPE

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I have a delicious treat in store for you all today! It is very simple to make and can be done in no time! If you haven’t already, check out yesterdays article over whey protein! Find out what whey is, where it comes from, why we should take it and if there is any side effects. Hit the link for that article ——> Whey Protein 101

Now for todays recipe! All you need is:

  • 1/2 cup of peanut butter
  • 6 Tablespoons of honey
  • 1/2 cup of whey protein (about 2 scoops in a 28.7g scoop)
  • 2 Tablespoons of chocolate chips (optional)
  • 3/4 cup of whole oats
  • 1 Tablespoon of chocolate syrup

 

Directions:

Step 1: Put peanut butter and honey into pot and melt together.
Step 2: Mix whey protein and whole oats in bowl.
Step 3: Put the peanut butter & honey into the bowl of mixed oats and protein.
Step 4: Mix in syrup.
Step 5: Take dough and make golfball size bites and place onto parchment paper.
Step 6: Refrigerate for about 10-15 minutes and enjoy!

 

Macro’s-

All 7 Golfball size protein bites TOTAL:

Carbohydrates – 218 g

Fat – 74 g

Protein- 84 g

Total calories: 1,755 calories

 

I hope you enjoy this protein treat as much as I did! If you enjoyed this post and the content lately then please feel free to leave a comment and share the website with friends and family! I was excited to try something new. I hope everyone is having a great week! Tomorrow, I will be digging a little into recovery with foam rollers. They can be a great tool to help with recovery and mobility!

Online fitness coaching is available, shoot me an email at costafitness1@gmail.com!

-Alex Costa-

 

 

 

Resources:

Bodybuilding.com

Whey Protein 101

Whey protein is one of, if not the most commonly sold protein blends out on the fitness market. There are some that are of better quality than others and some that have amazing mix ability and taste delicious! I want to give you the run down of whey protein so next time you go to make a purchase, you know what to look for and what it can do for you!

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What is whey protein?

Whey is a type of protein that is found in milk. Whey is usually found in the water like substance of the milk. There is 2 different types of proteins found in milk, one being whey which takes up only about 20% and the casein which takes over a whopping 80%. When the milk is sent to factories for the cheese production, they typically will use the casein blend into the cheese products and other dairy items. The whey is divided and separated to make into a whey protein powder. Now it can sound simple here but when whey is sent, they will typically break it down so it can be processed into powder or to use it for cooking purposes.

 

Why take whey protein?

Whey protein can boost your BCAA (Branch Chain Amino Acids) and protein intake! The protein has BCAA which is critical for building muscle. One of the branch chains that is included is leucine. This helps to increase muscle protein synthesis when combined with weight training. This can help you take in more protein and BCAAs into the muscles when they are broken down from working out.

Whey protein can help with weight loss! An article from AuthorityNutrition.com stated that “Protein can boost metabolism by 80 to 100 calories per day, and make people automatically eat up to 441 fewer calories per day”. This is usually caused by whey protein being so thermogenic. That is about the right amount of calories that you want to decrease when being in a calorie deficit during weight loss. There is always the common question when losing weight and that is “am I going to lose muscle?” Take a whey protein supplement and you can benefit by keeping muscle packed on while you see a decrease on the scale!

Whey protein can help keep your immune system strong! There is two things that whey holds called immunoglobins and lactoferrin which helps to keep the immune system strong! This has also been said to have anti-cancer and anti-aging effects. This makes it a pretty solid supplement choice for most ages.

Whey protein can help you feel full to decrease hunger. This is good news if you are wanting to lose weight. Protein is the most filling macronutrient and the whey blend actually is more effective than other protein blends. So in other words, whey protein can act as an appetite suppressant.

 

How to take whey protein?

A typical serving size of whey protein will consist anywhere around 25 grams of protein. Every bottle will have a nutrition label stating ingredients and macronutrients. Some that add a bunch of flavors will usually have added sugar for the taste, so watch for that. Another common question asked is “do I need to take a whey protein supplement to add muscle?” The answer will vary on the person asking. What I mean is some people get plenty of protein from real foods and do not need to spend money on a supplement. On the other hand, some people do not get their daily need of protein to add optimal muscle growth and repair to their training. This is where an extra protein shake can come into play! You can add 1-2 shakes a day with 1-2 scoops each shake. This can quickly add up to get you to the grams of protein you need. I believe that supplements are a good thing and can be of great assistance when we are on the go or don’t have enough to supplement our body at certain times. I would personally not completely rely on any supplement when you can get more nutrients from full foods. If you have a healthy diet, supplements can be a great addition!

 

Whey protein side effects and warnings?

As a lot of nutrition supplements, always read labels before use as well as discuss with your physician before taking anything. If you are allergic to certain ingredients like soy, eggs, milk then keep an eye on all proteins because this can be a popular ingredient for many powders. Whey protein powder might not be the best option if you have a lactose allergy. Lactose is a sugar that is found in milk and can be avoided by picking a different protein powder. Maybe try looking into a whey protein isolate powder if you suffer from lactose intolerance.

An excess amount of protein can sometimes lead to diarrhea and an upset stomach so make sure you keep an eye on how much you consume.

 

Thank you for stopping by to read my article! I hope that you learned something new today and come back. Tomorrows article will cover a recipe using a whey protein to add some extra protein into a delicious snack! If you are interested in online fitness coaching then send an email to costafitness1@gmail.com

 

Resources:

https://authoritynutrition.com/whey-protein-101/

Picturefit youtube channel – what is whey protein

VLOG #15 MY DIET LAID OUT

This weeks vlog episode is going over my diet a little more. I got some more questions about the layout of my foods, so I give you guys a diet layout that I typically follow. Enjoy the movie, don’t forget to send your fitness questions in to get answered on the vlog!

Have a great week!!
-Alex Costa-

VLOG #14 My Diet

Welcome to another episode of the vlog! I hope everyone is doing well and having a great Tuesday. In this weeks vlog, I cover questions I have received about elbow tendinitis and what my diet looks like. I only took 2 questions this week but will answer more in next weeks vlog. SEND QUESTIONS TO COSTAFITNESS1@GMAIL.COM or just send me a message through any of my social media platforms.

Have a great day and great week! Thank you so much for the support.
-Alex Costa-