-1 Chocolate Chip Cookie Dough Promax bar
-Cut bar into small pieces
-Place on baking sheet (parchment paper highly recommended)
-Bake at 350 for 6-8 min
All the cookies – 290 calories
7F 37C 20P
Recipe and photo courtesy of Instagram user @kimhoeltje
Ingredients: serves 1
½ cup peanut butter
1 can Cannellini Beans, drained and rinsed
1 scoop Peanut Butter Protein Powder
1 Promax Nutty Butter Crisp Bar
- Remove skins from beans as much as possible, pulse in processor/blender until pulverized
- Add in peanut butter, then protein powder until the mixture is uniform and crumbly
- Cut Promax bar in half from the side and continue to cut into smaller, thin squares. Microwave pieces for 8 seconds.
- Add pieces to mixture, and with hands or spatula mix evenly throughout
- In an 8×8 pan lined with parchment paper, evenly spread the mixture and smooth out across the bottom, pushing down with spatula. Set in freezer for 1 hour. Cut in 5×5 pieces. Store in fridge.
- ENJOY! J
Recipe and photos courtesy of Instagram user @gfree_protein_queen
Ingredients: serves 1
- Preheat oven/toaster oven to 350 degrees
- Cut bar into 10 piece and roll with hands into balls
- Place in oven on parchment for 4-5 minutes until they just begin to brown (careful – they’ll burn quick!) remove and let cool. All yums in less than 10 minutes! 290 cal. 6f/39c/20p for ALL!
- ENJOY! J
Recipe and photos courtesy of Instagram user @gfree_protein_queen
In the war for better fitness, sugar can be fine in moderation. Dieters and exercise enthusiasts work hard to avoid sugar when in reality, a little bit of sugar isn’t bad for you. Eating sugar that digests quickly can help fuel your workout and help you recover quicker. Knowing the different industry names for sugar in food will help health enthusiasts ensure that the protein bars, shakes, and other food they consume sugar in moderation.
The following are some of the clever and misleading names food manufacturers use to include sugar in foods:
1. Agave Nectar
2. Barley malt
3. Blackstrap molasses
4. Beet sugar
5. Brown Sugar
6. Buttered Syrup
7. Cane juice crystals
8. Cane sugar
10. Carob Syrup
11. Castor Sugar
12. Confectioner’s sugar
13. Corn syrup
14. Crystalline fructose
15. Date Sugar
16. Diastatic malt
18. Demerara sugar
21. Ethyl Maltol
22. Evaporated cane juice
23. Florida crystals
25. Fruit juice
26. Fruit juice concentrate
28. Golden Sugar
29. Golden Syrup
30. Grape sugar
31. High-fructose corn syrup
33. Icing sugar
37. Maple syrup
39. Muscovado sugar
40. Organic raw sugar
42. Raw sugar
43. Refiner’s syrup
44. Rice syrup
46. Sorghum syrup
49. Turbinado sugar
50. Yellow sugar
Sugar should only about 5 percent of your diet. That’s about six teaspoonsful per day for most people. Being aware of the many names that sugar goes by, consumers can make better choices concerning their sugar intake and the foods they eat.
In addition to keeping a closer watch on food labels to identify sugar names, consumers can also reduce sugar intake by:
• Drinking water instead of sports drinks. Even the all-natural fruity ones contain sugar.
• If you must have something sweet, get it from fruit rather than cookies, pastries, soda, or candy.
• Select your breakfast cereal carefully, as many brands have an enormous amount of sugar.
• Eat more vegetables.
Reducing your sugar intake will help you avoid a wide variety of illnesses that stem from obesity, such as heart attack, stroke, and respiratory problems. Cutting your sugar intake also reduces your risk of developing diabetes.
What’s great about Promax is we have a lower sugar protein bar option that has 18 grams of protein to replenish your body, and up to 14 grams of fiber. The Promax LS Lower Sugar contains as little as 3 grams of sugar, compared to other protein bars which can have 13-23 grams of sugar. Because we sweeten our products with stevia, we have eliminated artificial sweeteners, high fructose corn syrup, trans fats, maltitol, or gelatin.
Sugar is extremely helpful when it comes to workouts that are longer than 90 minutes. According to the American College of Sports Medicine, drinking a beverage that contains sugar can help increase your endurance. Once you are done exercising, additional carbohydrates may be necessary to help replenish your body.
Promax gives people who want better bodies the natural protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian snack bars. To learn more about Promax products, feel free to visit our products page.
During the holiday season, many of us put aside healthy habits in favor of rich traditional meals and sweet treats. This year, take a stand against overindulgence and stay focused on what your body needs most. Avoid overeating at parties by keeping yourself satiated all day long. Start by eating a proper breakfast, complete with plenty of water to stay hydrated. Then, right before the party, snack on fresh veggies and dip so you’re less likely to binge on sweets or calorie-laden cocktails. Don’t deprive yourself entirely, however: The holidays aren’t the same without a few of mom’s famous snowball cookies!
Part of staying healthy during the busy holiday season means keeping up with regular exercise. One way to stay motivated is by moving your workouts to the beginning of the day so you’re free to focus on last-minute gift shopping or food prep. Also, if you plan to travel this season and are worried about the trip cutting into your exercise routine, try non-conventional means of staying active, like taking the stairs or staying in hotels with gyms.
For more tips about making time for exercise and healthy eating during the holidays, check out the below tips from Promax. We make nutritious protein bars to fuel active lifestyles all year round. To discuss our energy bars and the quality ingredients we use, reach out via facebook at www.facebook.com/promaxnutrition .
What would you say if we told you there’s an exercise routine that burns fat, strengthens your heart, and builds muscle all at the same time, and only takes fifteen minutes out of your day to perform? Before you start telling us to get out of town, let us tell you straight up that this kind of training already exists. It’s called high intensity interval training (HIIT), and it’s the kind of workout for which we designed our Promax Pro Series protein bars to be a perfect match.
If the thought of a short but super-effective workout routine piques your interest, read on to learn more about the many health benefits of high intensity interval training.
What Is High Intensity Interval Training?
The concept of high intensity interval training is a simple one – alternating between short bursts of high intensity exertion and periods of rest or less strenuous exercise. The most basic version of high intensity interval training looks like this:
- Run as fast as you can for one minute
- Walk for two minutes afterward
- Repeat for 15 minutes
For anyone who has trouble fitting a good workout into their daily schedule, HIIT is an efficient and quick way to get some exercise. That said, high intensity interval training isn’t just for people with busy lives who need to take workout shortcuts. In fact, doing high intensity interval training has proven to come with great perks.
The Benefits of HIIT
When studying the results of high intensity interval training, researchers discovered the following health benefits:
- Improves cardio health
- Burns fat and calories
- Builds muscle
- Increases metabolism
In other words, short HIIT workouts can achieve more results than an hour on the treadmill or lifting weights. Because high intensity interval training is about pushing the heart and body as far as they can go, high intensity interval training kicks the body’s repair cycle into high gear, meaning that for the twenty four hours after HIIT, it is burning fat and calories while also building new muscle and promoting the creation of natural growth hormones. Add that to the cardio strengthening that comes with the bursts of extreme activity, and it’s easy to see why high intensity interval training has become a popular workout choice for many.
How to Get Started with HIIT
Creating your own HIIT routine is easy: simply find some simple exercises that you can perform intensely for one to two minutes at a time, followed by mild activity or rest before starting again. High intensity interval training can include:
- Stair climbing
- Jump roping
- And more
One thing to keep in mind with HIIT is that the less equipment you use, the better. Interval training is all about getting the heart going as fast as possible. Equipment like weights and exercise machinery can get in the way of getting the most exercise in the shortest amount of time.
Another thing to keep in mind with high intensity interval training: it’s hard work. Even though most routines only last for ten to fifteen minutes, the point is to push your body into the anaerobic respiration, where your body needs more oxygen than breathing is providing, so it starts relying on energy sources stored in the body to keep going. Don’t let the short timeframe fool you: This is real exercise and it will feel like it.
Promax Pro Series Helps Power High Intensity Interval Training
If you’re using high intensity interval training to get in shape, then you need to start paying extra attention to the amount of nutrients you’re putting into your body. Promax Pro Series energy bars have been precisely designed to provide the exact blend of macronutrients needed to power high intensity workouts, while leaving out all the preservatives, trans fats, and other fillers. When you need to know you’re getting just the right servings of carbs and proteins to fuel your training, you can trust Promax Pro Series to provide you with just that.
Fad diets are unforgiving. Boring. Restricting. They ban specific foods or entire food groups, only allow you to eat certain foods, require special pills or supplements, and promise nearly impossible results. They are, by definition, fleeting. They’re trendy for a few months, maybe a year or two, until people realize that these diets simply can’t deliver the results they promise and move on to the next. Americans alone are estimated to spend $40 billion annually on diet programs and products, many of them fad-based.
As a fitness aficionado, you know better than to subsist only on cabbage, lemon water, or grapefruit. Still, it can be frustrating when your usual workout regimen has slower results than you want, or when you seem to hit a plateau. It can be easy to be lulled in by the siren song of Before and After photos of pudgy dads becoming hunky hardbodies and the promises of lasting effects.
Newer science shows that the concept of dieting really doesn’t work for anyone trying to lose weight or maintain a new physique. These fad diets should actually be called “fat diets,” because for every pound you lose on one, you’re extremely likely to gain back, plus some. This is because radically changing your diet is a temporary solution, rather than a sustainable lifestyle change. It’s a band aid fix borne of desperation; as soon as you return to eating normally, your body will boomerang back to its previous state.
Fad diets lead to dehydration.
Rather than burning fat, fad diets usually help you shed water weight. Water does have weight, yes, but it’s also vital to healthy skin, proper digestion, waste removal, regulating body temperature, and allowing metabolism to occur.
You should be aiming to drink between six to eight glasses of water a day, and more if you’re working out frequently. If you have too little, you risk dehydration—which claims the gnarly side effects of weakness, dizziness, confusion, heart palpitations, and fainting. When you want to lose weight, water is your friend. To stay full and cut down on unhealthy snacking, drink one full glass before and one after each meal.
Fad diets are bad for your mental and physical health.
These diets are wholly unsustainable and set the dieter up for failure. This can lead to a pattern of yo-yo dieting, or gain and loss cycles. This is extremely demoralizing—particularly for anyone new to fitness.
Dieticians agree that crash diets also can lead to disordered thinking or unhealthy body image. “Punishment is not an effective way to make long-term, livable changes to your eating habits,” says registered dietitian Mary Bamford. “A sense of guilt and failure doesn’t help people keep the weight off. To make a change that matters, you need an approach that you can live with.”
Eating too few calories will lead to serious fatigue. When you restrict your intake, the body hits starvation mode and begins to dip into its muscles stores. Working out during this time is an almost sure way to get a nasty injury.
The Top Four Weirdest Fad Diets
The Cabbage Soup Diet
This is a gross one. While we like cabbage on occasion, this diet involves eating nothing but the boiled leaves in soup for a few days as a “cleanse.” While it’s true that cabbage is full of fiber, we say pass to this bland, mushy diet… and its shall we say, unpleasant side effects.
This fad diet seems to have come straight out of left field. According to the diet’s founder, each blood type has an ideal meal plan associated with it. For example, Type O allegedly shouldn’t eat dairy or wheat, and Type A should avoid most meats. There’s little, if any, science to back up these claims.
The Twinkie Diet
Mark Haub, professor of human nutrition at Kansas State University, spent two months living on only snack cakes, Doritos, and Oreos to prove a point. He lost 27 pounds, because he took in fewer calories than he burned. This experiment legitimizes the growing If It Fits Your Macros (IIFYM) movement, but living on Little Debbies alone won’t earn you that six-pack. There’s more to food than calories, and it’s a quick route to “skinny fat” if you don’t pay attention to anything else.
The Baby Food Diet
The weirdest was saved for last. Celebrity trainer Tracy Anderson is to blame for this one. The gist is that followers eat two jars of baby food a day and a sensible dinner. Apparently Lady Gaga was a fan at some point. For the average Joe, this is a terrible idea. Baby food is low on calories but high on sugar—not to mention that the texture is goopy!
A healthy weight loss plan involves a variety of foods, ongoing exercise (both cardio and strength-training), moderate weight loss goals of .5 to two pounds per week, and common sense. If it sounds too good to be true, it probably is—unless you’re talking about the Promax protein bars, which won’t work any miracles, but will keep you full and fuel some great workouts. For more information about Promax, check out our product page or our blog.
When’s the last time that your strength workout made you want to jump for joy? Has it kept you continually improving by leaps and bounds?
Okay, enough jumping puns. Let’s get to the point. Plyometrics, or “jump training,” is the hottest trend to replace your monotonous strength training and make working on your fitness fun again. Think about how much fun you had as a kid on the playground, goofing off with your friends. Well, this kind of workout riffs off the movements of childhood games like hopscotch, skipping rope, and jumping jacks.
It’s a great break from the tedium of the same ol’, same ol’ lifting procedures or hamster-like cardio routines. The best thing about plyometrics is that it’s actually fun. But it’s actually also a killer workout: plyometrics is a high intensity, high energy, high payoff workout to help you train for sports that use explosive movements like basketball, volleyball, and tennis. It targets your legs and glutes most, and you can bring in some arm workouts by adding upper-body moves like medicine-ball throws.
There are tons of benefits to incorporating this kind of training into your workouts. It’s free and requires little to no equipment. You can take the show on the road and hit the park; if you’re feeling shy, you can get your jump on inside your home.
“Plyometrics burns the maximum amount of calories in the shortest amount of time while toning the body from head to toe,” says trainer Roya Siroospour, who created a new Miami plyometrics class.
It was developed in Soviet countries during the Cold War. The leading researcher was a Russian scientist called Yuri Yerkhoshansky. Dr. Yerkhoshansky published on the workout in 1964, but it didn’t take off in America until we saw Russia kicking butt at the Olympics. Americans took notes, revised the exercises, named them plyometrics, and the rest was history.
There are three phases: the eccentric phase involves rapid muscle lengthening movements; the amortization, which is a short amount of resting; and the concentric phase, where muscles are rapidly shortened. The three are repeated as fast as possible, and the goal is to decrease the time between the eccentric and concentric phases as much as you can. For the best workout, you should be focusing not on quantity of jumps, but quality of form.
It’s important to always warm up before exercising, and jump training is no exception. Prep your body by marching in place, jogging in place, stretching, and a few squats.
Here are a few basic plyometric exercises.
Squat jumps: stand with feet shoulder width apart. Squat down and jump as high as possible. Repeat rapidly.
Lateral jumps: place an object next to you that you can jump over. Jump sideways across it and then back again.
Power skipping: Just like as a kid, but with way more power—jump and lift your knees as high as possible and go again.
Box jumps: This is basically the quintessential plyo workout. Stand in front of a box or park bench. Jump onto the object and immediately back down. Repeat the jumps as fast as you can.
Follow the workouts with a cooldown, stretching, and a healthy dose of protein to recover. We recommend a Promax LS bar to regain energy without adding a lot of sugar to your diet.
There are a few points of caution if you’re going to give this workout a shot. It’s not going to strengthen your core at all, so be aware of your goals before changing your fitness routine. If you have any kind of nerve damage or arthritis, unfortunately jump training is a big no-no. It’s an awesome workout for both men and women, but if you’re pregnant, consider it verboten. Your growing belly will throw you off balance, stress your knees and ankles, and make injury very likely.
Deprivation diets just don’t work. Sure, on the first day you’re all gung-ho to eat plain chicken breasts with brown rice. But as the days go on, you start to crave a cupcake. A Big Mac. A Twinkie. A couple beers after work. “I’ve been good for a week,” you think. “I can have a cheat meal.”
But if you’re like, oh, anyone else, your cheat meal will probably turn into a cheat day, cheat weekend, a black hole where you feel like you’ve “ruined” your day with bad foods and might as well keep going. Strict diets aren’t sustainable.
Enter flexible dieting.
Also known as If It Fits Your Macros (IIFYM), flexible dieting is a way of tracking macronutrients (protein, carbohydrates, and fat) to achieve your ideal body goals. According to flexible dieting, there are no such things as “bad” foods, just worse macro ratios.
Here’s how it works. One gram of each macro has a calorie value. A good rule of thumb is to eat one gram of protein per pound of your body weight, .4 grams of fat per pound of body weight, and 1.1 grams of carbohydrates per pound of body weight.
Tracking this way means you can influence body composition rather than just aiming to lose or gain.
How to Start Flexible Dieting
Starting a flexible diet is one of the easiest nutritional systems out there. Forget no carb this, caveman that and just aim for the 80/20 rule: 80 percent of your meals should be made with whole ingredients; 20 percent can be anything you want.
- Calculate your macros. There’s a great calculator here.
- Track your macros using a food registry like MyFitnessPal, which has the largest nutritional database in the world.
- Buy a food scale so you know exactly what you’re consuming, and log diligently.
IIFYM is effective.
The best diet is the one you can stick to. As shown by the Twinkie Diet, the quantity of calories you eat are more important than the “quality” of the foods you eat. No matter how clean you eat, if you’re having too much, you will not lose any weight.
Tracking gives you a sense of control over your diet and body, rather than causing you to restrict.
Flexible dieting is just that—flexible.
It sounds too good to be true, but when you use this nutritional system, you really can have your cake and eat it too. This leads to less food-related anxiety and sets you up for long-term success, rather than a short-term solution. The fitness journey shouldn’t be about losing weight, but about maintaining it—when you’re eating everything you usually would in moderation, you don’t have to reincorporate foods into your diet and then deal with the inevitable weight gain that comes with it.
Social events are less awkward when you use a flexible diet, too.
The flexible approach leads to less food-related anxiety, reduces the likelihood of developing an eating disorder, and sets you up for long-term success. You won’t be tempted to binge on “bad” foods if you have them in moderation.
Fiber and Flexible Dieting
Fiber isn’t absorbed by your body; unlike other food components, it passes intact through your stomach, small intestine, colon, and out of your body. Fiber keeps you full longer, keeps your body movements regular, and reduces cholesterol. Foods high in fiber are usually dense with other micronutrients, too. You should aim to eat 14 g of fiber per 1000 calories eaten.
There are two kinds of fiber:
Soluble fiber dissolves when it makes contact with water. It helps the waste move through your body. Examples are fruits, lentils, vegetables, potatoes, and oats.
Insoluble fiber doesn’t dissolve or change form. This includes bran, brown rice, whole grain cereal, nuts, and seeds.
Unlike some other bars that contain both soluble and insoluble fiber, the fiber content in Promax LS bars has been confirmed by an outside lab. This third-party used reliable testing that was up to par with regulations from the US Food and Drug Administration, so you can be sure that Promax bars are part of a fiber-heavy diet.
But do they fit your macros? With several lines of bars that suit various needs—from low sugar to the Pro series that feature ratios of 37 percent protein, 37 percent carbs, and 26 percent fat—you’re sure to find one that you can fit into your flexible diet.
A scratchy throat. Runny nose. Hacking cough. You’ve got it all, thanks to some person on the bus who didn’t cover his mouth or wash his hands. Now you’re tired and achy, and it feels like you’ve been hit with the plague. All you want to do is take a NyQuil, turn on Netflix, and rest up after work—but what about your hard-earned results? You’ve been killing it on the free weights lately, and you don’t want to wreck your streak.
The question remains: should you take a few days off or should you work out while sick?
First, the best news: Active people get over illnesses faster than couch potatoes, and their symptoms are less acute. Nice! In fact, 30 minutes of regular exercise three to four times a week has been shown to raise immunity by raising levels of T cells. Congrats, you fit thing, you!
Next: there’s a difference between working out and moving your body. Working out is a structured routine, and it’s supposed to suck a little bit. When you’re working out, you should be feeling slight discomfort, sweating a bunch, and have a fast heartbeat. All of this raises stress levels in the body and ultimately builds your fitness level. Healthy bods deal with this stress, no problem. Sick bodies, however, can freak out when their compromised immune systems are hit with stress. When you’re sick, it’s probably best to choose low-intensity, solo workouts like walking, moderate biking, yoga, or swimming.
If you just can’t resist the gym and want to work out while sick, do your best to avoid spreading your contagion. We all know we should wipe off the machines after use– if you go to the gym contagious, this is doubly important. You need to use the correct etiquette, because sweat can carry mucus particles down your face and onto equipment, and cold germs can live on hard surfaces for hours. Eeeeugh. Share Promax Bars, not germs!
If you feel worse after your workout, that’s your body telling you to cut back. Reduce your intensity by half, or go for half the time you usually do. Make sure you’re also getting vital nutrients to speed up the healing process—drink extra water, bland foods, fresh veggies, and plenty of protein. In fact, your protein needs are higher when you’re sick, because it helps repair cells and maintain fluid balance. This is the perfect time to have a Promax Lemon Bar—it has 18 vitamins, minerals, and antioxidants to help you recover fast.
When should you stay on the couch?
Do a “neck check.” If your symptoms are below the neck—chest congestion, aching, vomiting, or diarrhea come to mind—just consider running to the bathroom your cardio for the next few days. If you have a fever, that warning goes double: fever can cause dehydration, and raising your body temperature can make you more vulnerable to heart damage, which is no joke. Stay on the sidelines.
When you’re feeling better and want to resume your usual exercise routine, listen to your body and don’t overexert yourself. And don’t feel discouraged if you come back a little less harder/faster/better/stronger than before… resting for just one week can lead to a slight loss of strength and muscle mass, but it’ll return quickly!
In summary, if you feel too sick to go to work, you’re probably too sick to work out normally. Low-intensity movements are your friends at this time and will actually boost your body’s autoimmune response. When you get back to the gym, you’ll make up for lost time in no time.
While both are obviously important, you need to prioritize health over fitness when you’re sick. Feel better soon! For more information about how to make the most of your workouts, check back each week for tips from Promax Nutrition.
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.