Archive for the ‘recipes’ Category

Its that time of year again, so we thought we would re-publish our favorite fall dessert/snack recipe.

#1 Pumpkin Pie Bars

These are the best bars around!  A clear favorite of ours!

From Gourmet Nutrition
(Servings 16)

1/2 cup quick cooking oats
1 cup whole wheat flour
1/2 cup brown sugar (organic or 1/4 splenda brown Sugar)
1/2 cup cold Butter (can use 1/2 cup applesauce)

2 cups low fat/skim milk
1 1/2 tsp cinnamon
1 tsp nutmeg
1/2 tsp salt
1 can of pumpkin puree (2 cups, NOT pumpkin filling!)
5 scoops (125g) of vanilla protein powder
3 whole omega 3 eggs
Splenda to taste

1. Preheat oven to 505 degrees F(190 degrees C).

2. Stir the flour, oats, brown sugar in a mixing bowl.  Add butter (or applesauce) and mix with hands thoroughly until mixture is a breadcrumb like texture.  Transfer ingredients to a 9×13 inch baking pan sprayed with cooking spray.  Press down on mixture until it covers the bottom of the pan completely.  Bake for 12 minutes

3. In the meantime, bring milk to a boil with the cinnamon, nutmeg and salt.  As soon as it boils, transfer to a large mixing bowl.  Stir in the pumpkin first and then the protein powder and eggs.  If necessary, sweeten mixture to taste with Splenda.

4. Once the base has finished baking, remove from the oven and pour the pumpkin filling on top.  Place back in the oven and bake for 20 minutes or until pumpkin filling has set.

Prep: 10 mins
Cook: 25 mins

Amount Per Serving (with butter)- Calories: 160/ Total Fat: 4.8g / Total Carbs: 17g / Dietary Fiber:1.7g / Protein 11.5g

Recipe from Gourmet Nutrition

Hope everyone is doing well, sticking with their guns and progressing towards their goals and most importantly, training smart.  Here is my favorite shake recipe going on right now.

Peanut Butter Cookie Shake (makes 2-4 servings)

  • 8 ounces of milk or almond milk
  • 8 ounces of cold water
  • 4 scoops of Vi-Shape Protein Mix
  • 4 Teaspoons of PB2 (you can use organic peanut butter if you choose)
  • 1 teaspoon of cinnamon
  • 4-8 ice cubes
  • 1/2 cup cottage cheese

Blend and enjoy.  The PB2 is a powdered form of peanut butter that just makes it way easier to make shakes with peanut butter (you can get it online or at your local grocery store).  I have used regular peanut butter in the past but it tends to stick to the blender half the time.  The secret ingredient in my mind is the cinnamon.  It really gives the shake that cookie taste that I love so much.  The cottage cheese sounds weird at first but it gives the shake an ice cream consistency to it.

Hello everyone!  Hope everyone had a fantastic Holiday Weekend and celebrated their Independence.

Here is SG Human Performance’s Protein Shake Recipe of the Week and in honor of the 4th of July whats more American than Apple Pie?  So we went with the Apple Pie Shake.

Apple Pie Shake

  • 2 scoops Vi-Shape Shake Mix
  • 1 small apple (seeded) or 1/4 cup Applesauce (unsweetened)
  • 1/2 teaspoon cinnamon
  • 8-10 ounces of Non-Fat Milk, Soy, or Almond Milk
  • A few ice cubes
  • Blend and enjoy

Sometimes we like to add come cottage cheese (1/4 cup) to up the protein content in the shake and it seems to provide a little more of a milkshake consistency.  The amount of ice depends on how thick you want the shake as well.  Tastes so much like apple pie except for the guilt!

IF you are interested in learning more recipes you can go to and fill out a contact form.  Or just start the challenge and get started on your way to the new you.

If you are interested in receiving a free fitness consultation you can contact us by clicking on the link below.

Train hard and train smart,

Mark Snow

Pumpkin Pie Shake

-6-8 ounces of fat free milk or water
-1 scoop vanilla protein powder (Nik and I love Syntha 6 by BSN)  Best price we have found is
-2-3 table spoons of canned pumpkin (not pumpkin pie mix!)
-few dashes of cinnamon and nutmeg
-1 teaspoon of splenda brown sugar (if you like it sweeter)
-3-4 ice cubes
Blend and enjoy.  I LOVES ME SOME PUMPKIN!

Pumpkin Pie Shake

-6-8 ounces of fat free milk or water
-1 scoop vanilla protein powder (Nik and I love Syntha 6 by BSN)  Best price we have found is
-2-3 table spoons of canned pumpkin (not pumpkin pie mix!)
-few dashes of cinnamon and nutmeg
-1 teaspoon of splenda brown sugar (if you like it sweeter)
-3-4 ice cubes
Blend and enjoy.  I LOVES ME SOME PUMPKIN!

Recipes #1-Protein Shake Recipes

Posted: October 2, 2008 by mrsghp in java, protein, recipes, root beer float, shake

I just started getting bored with my protein shakes and found an interesting article from supplement warehouse that gave some ideas on how to “shake” things up with your protein shakes.

The Root Beer Float Shake
Just the other day Nikki and I went and bought a bottle of Diet A&W root beer. We added about 6-8 ounces of that to the blender along with about 4 ounces skim milk, ice cubes and one scoop of vanilla protein powder. If you are just post workout and want some simple carbs in the mix replace the milk with one scoop of vanilla frozen yogurt. There you have it ROOT BEER FLOAT SHAKES!

The Java Shake
Take your favorite protein powder (i use vanilla some days and chocolate on others) add either 6-10 ounces of coffee along with some ice. (basically just make it like you would your favorite coffee drink, but sugar free! I use the powder, ice, 2 sweet and low packets and a tablespoon of sugar free vanilla syrup). There you have it! Your protein shake, caffeine! and you don’t have to go pay 5 dollars for it! Great for a morning pick me up!

More shake recipes to come. Like pumpkin pie shake and oatmeal raisin cookie shake!

First of all we are extremely excited to post the very first blog for Snow-Gargano Human Performance. Nikki and I are sooooo excited to get started telling everyone all that we know about in one of the most important things in everyones life, their human performance. We could have called is sports performance since I have a background in getting athletes to perform better in their field of play, but that would take out so much of us that just want to live our lives healthier.

This blog spot is for everyone out their that wants to improve or maintain their quality of life. Whether it be the individual that wants to be able to go for walks, garden and play with their grandchildren to those individuals who need help training for triathlons and half marathons. Whether it is that young athlete who wants to train for an upcoming high school basketball season or the recreational athlete that wants to get prepared for a fun and injury free coed softball season. This is for everyone that wants to learn more about injury prevention, rehabilitation, fitness for all ages, sports medicine, athletic injuries, nutrition, recipes and so much more!

Nikki and I will post (at least weekly) cool information to all of you. And without further blabbing my me (Mark), WELCOME TO SGHP!

PS. I want to thank my BEAUTIFUL wife Nikki for giving me the idea for our blog! (she is such an inspiration! “moment”)