• 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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  • 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 Quick Tips for Sticking to Macros

    Meal Prep

    Sticking to your macros can be hard. I am by no means an expert at tracking or perfect at it, I have times in my life where I loosely track, don’t track at all, or I’m super diligent and I weigh every single thing that goes into my mouth and I don’t go a single gram over! I just have some experience with it because I have been tracking for almost a year now and have learned quite a bit! These are some tips I have learned and used while tracking to help me stick with it:

    PLAN!!

    Planning is super important, try planning out some meals for the entire week.

    Eat enjoyable food 

    Make sure that the food you’ve planned for is actually food you like to eat and enjoy eating! You won’t stick to it if you dread having to eat it or would prefer something else.

    Meal prep!

    If you know you are going to be busy during the week and just don’t have the time to cook every single meal every day, then prep on a day you have some down time! That way you can grab and go and it’ll be within your macro means rather than having to opt for something that may not keep you on track

    Plan for and expect to have cravings!

    We are all human, we want cookies and chocolate or a doughnut sometimes, so plan for it! Help it fit in your macros so you don’t have to think about how you “can’t” have it, you can.

    Macro Free 

    Lastly, this is my personal favorite because it helps me SO MUCH! Opt for calorie free (macro free) drinks when you feel hungry during the day but have either already ate your meal or know you can’t fit something else in! I love sparkling water, flavored sparkling water, Powerade ZERO, Sugar free Monsters for a little “pick-me-up” or diet soda! (Some people are against soda, which is okay, I personally enjoy it from time to time).

    Hope this helps!

  • Blog Post

    How to Calculate Your Macros

    Calculate Macros

     

    WHAT ARE MACROS AND WHY IS EVERYONE OBSESSING OVER THEM? 

    Macro nutrients are simply the carbohydrates, dietary fats, and proteins in the foods we eat. They are large molecules and our bodies need in large amounts, hence, MACRO nutrient. All foods contain these macronutrients or even a combination of the three. All food is also comprised of MICROnutrients which are smaller nutrients that our body needs in smaller amounts. These nutrients are the key to providing our bodies with what it needs to lose body fat, gain muscle, maintain a healthy lifestyle, and feel good when we eat the amount we should.

    WHAT IS THE PURPOSE OF TRACKING THEM? 

    Many many people all over the world have been showing, especially on social media, that they “count their macros” and these people usually look GREAT, they have the body we want and we see them and think, huh, how can I look like that? We notice that while we have been eating very very little, working out a ton, doing extra cardio, not eating the sugar and sweets, and missing out on the fun we aren’t really losing the weight we want or we aren’t looking the way we want, but then theres these people out there eating 2000 calories a day, eating the cake or the cookies, and looking 10,000 times better than we do! HOW?! Sign me up! I want that! It’s important to realize that although they are eating more and exercising and staying dedicated and seeing results while also having fun, enjoying that cookie or piece of cake, they are putting on social media what they want you to see. These people don’t sit around and eat sweets all day, they maybe have one a week, but when you track and calculate your macros, you are determining YOUR bodies nutrient needs to either lose, maintain, or gain weight. You are in control of what your body does, essentially, but it does take practice, it takes testing and trying out different things, and there is no one set guideline to what your personal body needs are for gaining or losing weight. Each person reacts to macronutrient intakes differently, through your lifestyle and experimenting different intakes and foods over time, you will be able to determine what your body needs in order to accomplish what you want.

    HOW DO I DETERMINE WHAT MY MACROS ARE?

    There are many online calculators out there that may be able to help you calculate your macronutrients that work best for your body, but the problem is, those may not always be the MOST accurate. There is a better way to figure out the nutrients you need by learning what macronutrients are, what foods are high in what nutrient, how your body reacts to different intakes, and learning why each nutrient is so important for your body! The more you know about your body, the easier it will be to manipulate your food to reach your goals.

    Each macronutrient contains a different amount of calories. Protein= 4 kcal/gram, Carbohydrate= 4 kcal/gram, Fat= 9kcal/gram. SO for example, 25g of protein is (25×4=100) 100 calories. get it? So once you know how to calculate the amount of calories in each macronutrient, we need to determine the amount of calories your body requires to maintain its current body composition.

    What About Calories?

    Calories in need to be less tan calories out. If you’re eating too much and are having trouble understanding why you aren’t losing the weight knowing your macros, tracking them, and lowering them a little bit will help you to know EXACTLY what results you are going to get and that you WILL get them, rather than just going day to day and hoping to get results but not really understanding how.

    In order to figure our your average caloric intake, you might want to try tracking your calories for 1-3 weeks before trying to determine you macronutrients. I personally love and use MyMacros+ but there is also MyFitnessPal and other applications that are trustworthy and people recommend as well.

    Once you have tracked your average caloric intake and have an idea of what you feel your body needs to maintain your current weight on a daily basis, you can determine your macros!

    LETS MATH

    PROTEIN: Research shows that your body needs about .7-1.5g per pound of body weight. How much you decide to consume is determined by how much muscle you have, if you’re in a cut you may want to consume a little more, or what your personal preference is. So, for example, lets say you are wanting to eat 1.0g/pound and you weigh 130 pounds! That is 130g protein/day, which means 130 x 4 = 520 calories from protein/ day

    FATS: Our bodies require .35-.45g/ pound of body weight. As you become more familiar with you body and more experienced in reading your body you can figure out the amount of fats your body needs more accurately. There are a variety of different factors that can play into how much fat your body needs like your gender, body composition, how your body reacts to dietary fat, ect. Lets just say you are going to intake .35g/pound so that is .35 x 130 lbs = 45.5g fat/day which is 45.5 x 9 = 409.5 calories from fat/ day that you will consume

    CARBS: carbohydrates are usually determined AFTER you have figured out the protein and the fat your body needs because there is no set number or magical number for the amount of carbohydrates your body needs. Lets assume you are basing all of this on a 2000 calorie diet. So you have 2000/day – 520 calories from protein – 409.5 calories from fat = 1070.5 calories from carbohydrates

    1070.5 divided by 4 is 267.6g carbs/ day

    YOU CAN CUSTOMIZE YOUR MACROS TO FIT YOUR LIFESTYLE

    if you prefer carbs higher in carbs than fats, then lower you fat intake and raise your carbs to still hit your calorie goal. If you prefer more fatty foods over carbs then you can lower your carbs in order to fit more fats in, just remember fats are 9 calories/gram and carbs are only 4.

    now, there is no perfect way to doing this and by no means will you 100% understand or get it on your first try. It comes with picking something, sticking with it for a few weeks, seeing how your body reacts, and making the changes where necessary!

    Have fun!

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