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Try These Super Easy Protein Cookies Recipes If You Are On a Diet or A Regular Gym Routine!

Try These Super Easy Protein Cookies Recipes If You Are On a Diet or A Regular Gym Routine!

Cookies are a perfect snack but people who are on diet find it impossible to satisfy their cookie craving because they are a high-calorie snack. The good news for the cookie lovers is that they do not have shun the delicious cookies just because you are on a diet. All you need to do is to get a little creative and you will be able to enjoy cookies without disturbing your diet.

There are excellent and tasty cookie recipes that are rich in protein and will give you nutrition that your body needs without compromising the diet and calorie count.

Here are some appetizing protein rich cookies recipes that will make a perfect snack.

Chocolate Protein Cookies

    These cookies a made up of six healthy ingredients and they do not require a lot of time and effort to make. It is an excellent post workout snack.

    Ingredients:

    • Ripened small banana

    • Chia seeds

    • Golden flax seeds

    • Vanilla protein powder

    • Peanut butter flour

    • Dairy mini chocolate chips

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    Method:

    • The oven should be preheated to 350 degrees F and prepare the baking sheet by using a parchment paper.

    • Mash the banana in a hand mixer until it becomes creamy. Add flax seeds and chia and blend until it is thoroughly mixed.

    • Add peanut flour and protein powder to the batter and mix until they are completely combined. Be careful while mixing because over mixing can make the batter hard and firm.

    • Add chocolate chips and fold them into the batter.

    • You can use the ice cream scoop to measure the cookies and put it on the baking sheet. Spread it by using the palm of your hand.

    • Bake them for eight to nine minutes until the edges become brown.

    • After taking them out of the oven, let them cool for ten minutes then you can enjoy them.

    Gluten-Free Oatmeal Protein Cookies

      These are an excellent snack cookies for people looking to build lean muscles and consuming healthy nutrition to keep up the energy level .

      Ingredients:

      • Milk

      • Eggs

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      • Vanilla

      • Salt

      • Vanilla whey protein powder

      • Cinnamon

      • Brown sugar or honey

      Method:

      • Take all the ingredients and mix them in a bowl. While making the batter remember that it is not supposed to be crumbly. The dough should be sticky. If the dough is a little dry then you should add some milk in it and if it is too sticky or runny then add more protein powder.

      • Take cookie sheets and grease it or put a parchment on it.

      • Drop a spoonful of dough on the cookie sheets and bake them for fifteen minutes at 350 F.

      • Take them out, let them cool and enjoy.

      • Effortless banana, oat and vanilla protein cookies:

      • These are delicious protein cookies that will satisfy your palette and keep you energized throughout the day. They are not a just good snack but they also make a good breakfast.

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      Banana, Oat and Vanilla Protein Cookies

        These are not just delicious but also a simple and quick cookies recipe.

        Ingredients:

        • Bananas

        • Vanilla protein powder

        • Oats

        • Sea or pink Himalayan salt

        • Raisins

        • Shredded coconut

        • Cacao and carob nibs

        • Hazelnuts

        • Sour cherries

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        • Cinnamon

        • Sea salt

        • Mesquite powder

        Method:

        • The oven needs to be preheated to 350 F and line a baking tray by using the baking paper.

        • Peel the banana put it in a bowl and mash it with a fork. Mash it until it gets completely smooth.

        • Put the vanilla protein in the mixture and stir until it’s smooth then stir in the oats as well.

        • Separate the batter in two bowls if you are looking for creating more than one flavor.

        • Take a tablespoon and use it to put the batter on the baking sheet and use the back of the spoon to smooth the batter then bake them for ten minutes.

        • Once cookies are cooked, make the chocolate drizzle. Take some coconut oil, cinnamon, sea salt, cacao powder and mesquite powder and mix them together. Put it in a refrigerator for a few minutes.

        • Drizzle it on the cookies and enjoy.

        Ending on a sweet note:

        You do not have to denounce the cookies while you are on a diet. You can enjoy them by just getting a little creative with the ingredients and the choice of flavors is limitless. These are some of the recipes you can use or get an inspiration from to make them a protein rich snack.

        Featured photo credit: New York Times via cooking.nytimes.com

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        Yasmin Rasidi

        Copy Writer at Swotfish

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        Last Updated on October 16, 2018

        The Ultimate Guide to Help You Sleep Through the Night Tonight

        The Ultimate Guide to Help You Sleep Through the Night Tonight

        It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

        If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

        One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

        Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

        In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

        Why you can’t sleep through the night

        The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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        Stress

        If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

        Exposure to blue light before sleep time

        We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

        While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

        Eating close to bedtime

        Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

        Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

        Rule of thumb: eat 3-4 hours before bedtime.

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        Medical conditions

        In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

        The vicious sleep cycle

        The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

        Here’s an example of a bad sleep pattern:

        You get a bad night’s sleep
        –> You feel tired and stressful throughout the day.
        –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
        –> You can’t sleep well (again) the next night.

          You can imagine what could happen if this cycle repeats over a longer period of time.

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          How to sleep better (throughout the night)

          To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

          1. Take control over the last 90 minutes of your night

          What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

          Here are a few suggestions:

          • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
          • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
          • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
          • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
          • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

          2. Eat the right nutrients (and avoid the wrong ones)

          What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

          • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
          • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
          • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
          • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

          3. Adjust your sleep temperature

          Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

          Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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          Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

          Sleep better form now on

          Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

          I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

          As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

          Featured photo credit: pixabay via pixabay.com

          Reference

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