• Fat Loss,  Flexible Dieting,  IIFYM,  IIFYM Recipes,  Macros

    protein waffle

    Protein waffle:

    Protein waffle, my absolute favorite!

    The protein waffle recipe is very similar to my 1 carb waffle!! It’s basically the same EXCEPT with oat and peanut butter deliciousness on top!! This protein waffle is one of my “go to” post workout meals, especially after a good cardio session!

    It’s very macro friendly with only 370 calories, it’s filling, provides the perfect fuel to help your body recover, and is loaded with nutrients!

    I sometimes like to add 1-2 ounces of blueberries on top of the finished product, depending on how i’m feeling, but you can mix it up with anything! Nut butter, fruit, sugar free syrup (also a life savor), nothing at all, or different kinds of oats!

    Why: protein waffle

    This protein waffle is simple, fast, easy—even if you’re in a hurry—and so so so delicious, you’ll be looking forward to eating it every single morning! Careful though, you’ll get hooked.

    The protein I use is Pescience (always) and then the oats I used are these wonderful heaven-sent prepackaged amazingness! They are called ‘oatfit’ or ‘better than oats.’ You can find them at almost any grocery store, for my local Utah peeps, I usually buy them at Smith’s for a pretty decent price!

     

    Print Recipe
    Protein waffle
    The protein waffle is absolutely amazing and macro friendly!
    Prep Time 2 minutes
    Cook Time 2 minutes
    Passive Time 4 minutes
    Servings
    person
    Ingredients
    Prep Time 2 minutes
    Cook Time 2 minutes
    Passive Time 4 minutes
    Servings
    person
    Ingredients
    Instructions
    1. Measure out 1 scoop of protein and place it in a bowl with one egg
    2. Mix them together and add water until desired consistency
    3. Heat up a waffle iron, spray with non-stick spray, and pour in your batter!
    4. In a separate bowl, add your packet of oatfit oats, put in desired water, and place in microwave for 2-3 min
    5. pour cooked oats on top of your waffles, measure out peanut butter for on top and EAT!
    Recipe Notes

    This Protein waffle can make either 2 small waffles or one big one, I always opt for the big one but its all up to you! Enjoy!

    Macros: 32.5 P, 26 C, 14.5 F

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  • Fat Loss,  fitness,  Fitspiration,  Flexible Dieting,  IIFYM,  IIFYM Recipes,  Macros

    Protein Cereal

    The best pre-workout meal or just a snack to give you energy and satisfy you!

    Print Recipe
    Protein Cereal
    Prep Time 1 minte
    Cook Time 1 minute
    Passive Time 2 minutes
    Servings
    Person
    Ingredients
    Prep Time 1 minte
    Cook Time 1 minute
    Passive Time 2 minutes
    Servings
    Person
    Ingredients
    Instructions
    1. Combine milk and protein powder in a bowl and whisk together
    2. add your cereal
    3. slice up you banana on top
    4. spoon out peanut butter and enjoy!
    Recipe Notes

    I love adding the PB to my cereal! I keep it on the spoon and usually eat it separate, its not necessary to make this pre-workout meal amazing though!

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  • Flexible Dieting,  IIFYM,  IIFYM Recipes

    Easy pumpkin squash soup

    The perfect warm, fall favorite during those cold and rainy days:)

    Print Recipe
    Easy pumpkin squash soup
    Course Main Dish
    Prep Time 30 minutes
    Cook Time 1.5 hours
    Passive Time 2 hours
    Servings
    people
    Ingredients
    Course Main Dish
    Prep Time 30 minutes
    Cook Time 1.5 hours
    Passive Time 2 hours
    Servings
    people
    Ingredients
    Instructions
    1. pre-heat your oven to 375 degrees
    2. prepare a pan and cut your butternut squash in half
    3. stick your squash in the oven for about 45 min- an hour
    4. prep a separate skillet and start sautéing your onions until they are golden brown
    5. put that to the side
    6. scoop out the squash into a good blender and blend until smooth
    7. add the pumpkin and cooked sweet potato in it, blend until smooth
    8. in the sauce pan, add the puree with the onions and cook/season until desired temp. and flavor!
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  • Blog Post

    How to Use IIFYM for Weight Loss

    Many people have heard of the IIFYM diet recently. It’s a big deal! It is a way to comfortably diet while still enjoying your life and not cutting out social events, time with friends, going out to eat, indulging in your cravings, or feeling guilty about eating something you “shouldn’t.” This diet isn’t for everyone, of course, it may not be right for you or you may feel better about following a structured, more strict approach to dieting, but for many, this is a lifesaver.

    Now, How do I use this diet to lose weight even while eating some stuff I couldn’t with other diets? 

    Flexible dieting doesn’t mean fitting as much junk and sweets into your macros as possible… Most of the diet consists of whole foods, lean meats, MICROS, and nutrients! It just means you can still, with moderation, have the foods that feed your soul while still accomplishing your fitness goals!

    It is very simple. Track and determine the amount of macronutrients your body needs to maintain the weight you have, lessen that amount, and monitor it for a couple weeks and see how your body reacts. Make sure to include all types of foods and keep your diet clean, but enjoy it too. You can refer to my article on Macronutrients, which has a break down of EXACTLY what they are and why they are needed!

  • IIFYM,  IIFYM Recipes

    One Carb Waffle!

    Whenever I am cutting or counting my macros really close, I love this Pescience 1 carb waffle! It’s delicious and very macro friendly!

     

    Print Recipe
    One Carb Waffle
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    person
    Ingredients
    Prep Time 1 min
    Cook Time 2 min
    Passive Time 3 min
    Servings
    person
    Ingredients
    Instructions
    1. Put 1 scoop of the Protein powder into a bowl
    2. Add the egg
    3. Add water until desired consistency and stir
    4. Heat up a waffle iron and spray with non stick 0 calorie spray
    5. Pour the mix onto the pan
    6. Enjoy!
    Recipe Notes

    This can either make one big waffle or 2 smaller ones! Add walden farms 0 calorie syrup or berries on top!

    The Macros for the waffle with peanut butter and berries on top are:

    Protein: 33.9 Carbs 9.8 Fats: 13.6

    the macros will vary depending on the type of protein and toppings you use!

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  • Blog Post

    NUMBER ONE MYTH TO DIETING

    What is the biggest LIE that people are saying about dieting?

    “You can’t eat sugar and get lean, stay away from processed foods, stay away from fats, stay away from gluten, don’t eat sodium or carbs.” THIS IS NONSENSE! Don’t listen to it! Everything in moderation. There is absolutely no reason for any of you to exclude an entire food group from your diet, unless you have tested positive for a certain allergy. The biggest reason I love flexible dieting is because it doesn’t mean fitting as much junk food into your macros as you can, most of the foods are whole, unprocessed, lean meats, fruits, vegetables, and filled with nutrients! BUT it allows you to fit things into your diet that you love without harming your progress. It is more unhealthy, in my opinion, to completely eliminate entire food groups than it is to allow yourself to eat everything in moderation. PLUS when you think and tell yourself, “sugar is bad. stay away. I can’t eat it or ill get fat.” All of a sudden you crave it more and more and catch yourself binging. Hit your macros consistently, get your fiber and Micronutrients in, then eat things that make your soul and heart happy. Like dessert 🙂

     

  • IIFYM Recipes

    Protein French Toast

    I don’t know about you, but I LOVE french toast and everything about it. The bread, cinnamon, syrupy goodness.. its all so amazing, it can also be made macro friendly and fit into your diet!!

    Print Recipe
    Protein FrenchToast
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    person
    Ingredients
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    person
    Ingredients
    Instructions
    1. Heat up skillet and spray w your egg whites ith nonstick spray of choice
    2. whisk in a flat bowl your egg whites, protein, and water until desires consistency
    3. add in the cinnamon
    4. Take your bread and dip it into the mixtures so both sides are coated and then throw it on the heated skillet!
    5. Repeat step 4 until all your french toast is made
    6. add peanut butter and berries on top and enjoy!
    Recipe Notes

    Macros for this recipe are:

    Protein: 46.9 Carbs: 36.3 Fats: 11.1

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  • IIFYM Recipes

    Protein Oatmeal

    The Perfect Post Workout Indulgence

    This is one of my FAVORITE post workout meals because it combines oatmeal with yummy protein of your choice and flavor, some fruit, and peanut butter! Provides you with the fuel and recovery you need after a good session at the gym!

    Print Recipe
    Protein Oatmeal
    The perfect post workout meal to provide your body with carbs, protein, and fats that will help you refuel and recover
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    1 Person
    Ingredients
    Prep Time 5 min
    Cook Time 5 min
    Passive Time 10 min
    Servings
    1 Person
    Ingredients
    Instructions
    1. Measure out 40 grams of oats into an oversized bowl
    2. Add in water (I like to put in more than usual because it makes the the oatmeal fluffier and easier to mix with the protein)
    3. Microwave for 3 min, stir, then place in microwave for another 2-3 min
    4. Measure out 31 grams of Snickerdoodle Pescience protein and mix until smooth
    5. Measure out and add 50 grams of blueberries
    6. Measure out 17g peanut butter (1 tbs) and add. I dont like to mix my nut butter in, but you can!
    Recipe Notes

    The macros for this specific recipe is going to be:

    Protein: 31g Carbs: 39 Fats: 11 Total calories: 385

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  • Blog Post

    5 Reasons You Aren’t Loosing Fat

    Sometimes when you are dieting you may get to a point where you feel like you initially lost weight but now you aren’t and your body is at a bit of a stall. This is a “fat-loss plateau” and there are reasons why this may be happening:

    01. You may be eating too much. This may not apply to you, but for some it may.. You may need to be lowering your calories to put yourself in a little bit more of a caloric deficit. Fat loss happens when you place your body in a caloric deficit, whether thats eating less food, burning more energy, working out more, what ever places your body at more of a deficit than it was before. Paying attention to what is going in your body is extremely important. You may think that you are in a deficit and not eating a lot, but there are lots of things that are very calorie dense and therefore its easy to eat more than you think you are. That is why tracking your macronutrients and calories is helpful to keep your body in that caloric deficit and you can see how your body reacts.

     

    02. You may not be eating ENOUGH. You may be eating less calories, doing more cardio and more time at the gym, but more is not always better. Our bodies are very smart, very aware of if we are crash dieting and they begin to think we are starving it or depriving it so it freaks out and retains the fat we want to lose! As long as you are eating enough, you are in a way tricking it, it is very smart, but you are showing your body you aren’t starving it and you aren’t trying to kill it, but you are just trying to take some of the fat stores. drop your calories a tiny bit and keep them there for a little bit, dont go overboard. You want to set yourself up for success and to succeed in a fat loss phase. If you are that person that has been dieting forever and going extreme you aren’t really in a place where you can lessen your calories more. I suggest adding calories slowly back in and watch your body lose the fat again and get those fat burning hormones going

     

    03. You may have not been dieting long enough! Give yourself some time and be patient! Most diets fail within a year. People crash diet, end it, and then gain the wait back because it isn’t sustainable! Once you start eating “normal” again or different from what you were doing, you gain the fat back which makes you feel awful, you hate it, you aren’t seeing progress anymore, and thats not okay! Finding a sustainable diet is so important because it becomes a way of life that you are willing to maintain and stick to.

     

    04. Your genetics or your hormones. Now, this doesn’t mean that some people are genetically fit and have little fat and don’t have to do anything to continue to loose fat. Regardless of your genetics you will have to put in the work, but everyone is different where they lose the fat and how quickly they lose it. For me personally, my legs and butt are the first places for me to gain weight back and retain it. When it comes to hormones, there are tons of different hormones that control fat loss and fat gain and if those hormones are thrown off, then it will affect your fat loss. If you are stressed, your stressed about work, life, you’re doing too much cardio, your fat burning hormones will lower and your cortisol levels will raise which causes a stall in your fat loss and may actually cause you to gain or retain fat. Chill out, be patient, enjoy the journey, and try to keep your stress levels to a minimum.

     

    05. You are truly in a fat loss stall. When you have exhausted all your options, evaluated reasons 1-4 and none of them apply to your or your body, then you are indeed in a place where you body is just not in fat burning mode and has in a sense “given up.” I have gotten to this place before and DONT GIVE UP! When your fat burning hormones have stopped working at the rate and speed they need to in order to burn excess fat, I like to implement something called a “diet break.” its a small, but monitored break from your current cut and diet that actually aids in better fat loss for your body.

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