Category Archives: Healthy Eats & Recipes

Protein Cinnamon Roll Recipe

Protein Cinnamon Roll

Ingredients for Cake

1/2 cup liquid egg whites
1/2 cup Myofusion Cinnamon Roll Protein Powder 1/8 cup oat flour or instant buckwheat
1 tsp baking soda
1 whole egg

Ingredients for Frosting

1/2 cup vanilla whey
1/2 cup of 0% or 2% Greek yogurt 1 tsp sugar-free maple syrup

Topping

1 tbsp cinnamon
2 chopped Brazil nuts, or chopped walnuts or pecans (or any nut butter would work great)

Directions:

1. Preheat oven to 390 degrees F.
2. Blend all ingredients for cake together.
3. Pour batter into a large brownie pan. (I like to use silicone bake ware.) Bake for 10-15 minutes.
4. When the cake is done, you’ll notice it’s pretty flat—kind of like a pancake—this is what we want. Allow cake to cool.
5. While cake is cooling, mix all ingredients for frosting in a bowl.
6. After cake is cooled, slice it into three or four strips and then coat each strip with frosting. Sprinkle with cinnamon. Be sure to leave some frosting for topping.
7. Roll each cake strip to create the cinnamon roll.
8. Top each roll with the rest of the frosting, nuts, and cinnamon.

Gahhh.

Gahhh.

Nutrition Facts

Per one cinnamon roll Calories: 290
Carbs: 11.4 g
Fat: 4 g

Protein: 44 g
Recipe by Anna Sward of Proteinpow.com

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4 Tips to Feeling ZERO Regret During the Holidays

I eat clean, unprocessed, wheat free foods and minimal dairy 99% of the time and do I feel the NEED to cheat ever? No. Do I give in ever? Yes. These occasions are very rare, we are talking 4-5 times per year. Do you need to be this regimented to have a decent body compossion? No, but if you truly do enjoy the healthy foods that you are eating (like I do) – you will feel no NEED to indulge. It just doesn’t seem like there is much of a point in it.

For the first time in 3-4 months, I had a wonderful night and to top it off – I decided to buy fudge with the company I was with. It was INCREDIBLE. I had an entire slab of it to myself. I had half a slab of Reeses Peanut Butter Chocolate Fudge and half a slab of Cookies and Cream. It was SO rich, so satisfying and the perfect ending to the night. I felt ZERO regret.

Why did I feel no regret?

Because throughout the year, I put in 100% at the gym, I’ve tailored my diet to work for my body (throughout years of trial and error), I love the healthy lifestyle, I have found food substitutions and truly enjoy everything I do for my body and everything I put into it. My body currently looks better than it ever has and it takes VERY hard work and dedication…BUT when you’ve gotten to the point I am at – you truly will feel ZERO regret in eating something truly naughty.

I am not bragging, but there was a time when eating was pure guilt for me. When I was overweight, I felt guilty…when I was underweight, I felt guilty. My body has been 200 lbs and has also experienced 110 lbs. I am currently 135, have lower body fat % than when I was 110 and enjoy every single thing that I choice to eat. I feel no guilt and this is a true sense of freedom for me.

I also lost a lb...

I also lost a lb…

4 TIPS for Staying Lean Year Round, So You Can Enjoy The Holidays.

1. Learn to love your workouts. Do you hate going to the gym!? Find something new! Why are you wasting time doing something you hate? Find another form of exercise outdoors or take up boxing. Just find something that will keep you interested and when you get tired of it, change it up! Don’t be afraid to. Also don’t be afraid of lifting weights, it is one of the best things you can do for yourself to insure you’re burning calories as your body repairs itself – even at rest. (Check out my entire workout plan in the previous blog posts below!)

2. Find what foods work for your body. Don’t be afraid to make mistakes. You NEED to find foods that you love that are healthy in order to stick to any new way of eating. You cannot survive on Lean Cuisines and Weight Watcher Bars for the rest of your life. I wouldn’t recommend eating them EVER…to be 100% honest. Find REAL food.

3. Learn to cook…a little bit! You don’t have to be a gourmet chef, just find some lean sources of protein, buy a decent quality olive oil, coconut oil, peanut oil, etc. Grab a pan and cook your protein, throw in some spices, onions, garlic (whatever you want to), or buy your protein pre-cooked, an entire chicken works great to add to salads/veggies for several meals. Throw it on a salad, cook everything with some veggies, make some rice (90 sec rice works too!), microwave a potato, slice it up and throw it on a sheet and make baked fries. NONE of this takes long. You can have a super tasty, extremely healthy meal in 10 mins.

4. Get a protein powder that you love the taste of. Protein is extremely important and the majority of people eat far too little. Protein in powder form is great because it is so versatile  you can cook with it, mix it into yogurt or oatmeal, make a smoothie. It also travels easily. It is also fairly cheap. I recommend getting 20-35 grams of protein from whey protein per day in addition to your whole food protein sources. If you can eat everything from whole sources and get your protein, more power to you…but it can get pricey. Almost all protein powders are going to be somewhat processed , but 1-1.5 scoops per day will not have any negative effects at all, even if you go with the cheaper brands.

One of the BEST tasting.

One of the BEST tasting.

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Are You Using Coconut? You Should Be.

“Conventional thought used to consider fats like coconut oil to be unhealthy and contribute to heart disease. We now know that this isn’t true. In fact, coconut oil is actually a heart healthy food that can keep your body running smoother in a few different ways.”

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What are the Health Benefits of Coconut Oil? 

  • Can help our bodies mount resistance to both viruses and bacteria that can cause illness
  • Helps fight off yeast, fungus and candida
  • Positively affects our hormones for blood sugar control
  • Boosts thyroid function
  • Helps increase metabolism, energy and endurance
  • Increases digestion and helps absorb fat-soluble vitamins

How does Coconut Improve Weight Control?

  • Coconut fats are comprised of medium chain triglycerides (MTCs). 
  • MTCs when broken down in the liver, leads to efficient burning of energy
  • 1-2 tbsp per day leads to reduced abdominal fat

How does Coconut Help Improve Skin, Hair and Aging? 

  • The oils found in coconut have a positive antioxidant action in the body (oxidation is considered a major contributor to cardiovascular problems and skin aging.)
  • They help our body stop the damage to other healthy fats and tissues in the body
  • High amounts of vitamin E protect the skin and is a great moisturizer for skin and hair
  • Coconut oil is safe enough to use on infants skin after a bath

How can I use Coconut?

  • Coconut oil can withstand heat making it a great cooking option
  • Use coconut oil to sauté vegetables
  • Cook meats, fish, eggs
  • Use coconut flour, coconut oil, coconut butter or milk in baked goods
  • Use coconut oil  as a safe all over body moisturizer, on dry skin and scars

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FOR A RIDICULOUSLY LONG LIST OF USES CHECK OUT WELNESSMAMA.COM HERE: 101 Uses for Coconut Oil

 

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65 Calorie Pumpkin Pie Bars!

Just In Time for Thanksgiving!
YUM. These seriously taste like pumpkin pie!

These are super yummy, satisfying and simple to make! PLUS, the ENTIRE recipe has only 780 calories.

For Pie:

1 whole egg

1/2 egg whites

1 can pumpkin puree

1-2 tablespoons cinnamon

1 1/2 scoops vanilla protein powder

2 tsp sugar-free cheesecake pudding mix

3/4 cup stevia (any natural sweetener works)

1/2 plain yogurt (I used Greek)

1/2 cup unsweetened almond milk (any variety can be used)

1/2 tsp maple or vanilla extract

For Crust:

16 animal crackers, crushed (gluten free cookies, ground nuts or flaked coconut can also be used)

1/3 cup coconut flour, ground almonds or cereal (any variety can be used)

2 tsp coconut oil/or cooking spray

Directions: Pre-heat oven to 425 degrees. For crust; coat 8×8 pan with coconut oil. Crush animal crackers and cereal in a plastic bag and coat bottom of pan evenly.

For filling; mix everything except pumpkin in medium bowl and beat for 1-2 minutes, slowly adding pumpkin puree. Pour pumpkin mixture over the crust evenly and spread with spatula. Bake for 15 minutes, then reduce heat to 350 degrees and bake for another 20-25 minutes or until center of pan comes out clean. Let cool and place in refrigerator for 1-2 hours. Cut and devour!

Ready for the oven.

Makes 12 servings

65 calories

1.8 g fat

5 protein

7 carbs

You can top these with a dollop of whipped cream, greek yogurt or whatever you’d like.

15 minutes later…
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Ridiculously Easy Microwave Cake

Rebecca’s Ridiculously Easy, 5 Minute Microwave Cake!

Frozen raspberries, 1/4 banana, greek yogurt and PB2.

2 Tbsp Cocoa Powder
2 Tbsp Coconut Flour (Or Any flour works fine)
1/4 Cup Pumpkin Puree or Greek Yogurt

2 Egg Whites
1/2-1 Scoop Protein Powder
1/2 tsp Baking Powder
2 Packets/tsp Zero Cal Sugar Substitute (Any)

Throw all ingredients together in a deep microwaveable bowl, whisk together until you remove all clumps. Microwave for 1 minute on high. Keep microwaving in 1 minute increments until center is firm. Pop cake upside down out of bowl (to resemble a cake) or eat directly from bowl.

Top with anything you’d like!

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[Fudgy Brownies] *The Best 83 Calories You’ve Ever Had*

Stop your cravings in their tracks with these babies! These are insanely delicious! Super fudgy, chocolatey and so good for you.

These even taste great frozen, like a fudgsicle only much richer.

Ingredients:

15 oz canned black beans, rinsed and drained

1/4 cup unsweetened cocoa powder

1 scoop chocolate or vanilla whey protein powder

3/4 cup liquid egg substitute

3 tbsp coconut, oat or (any flour really…)

3/4 cup splenda, truvia or stevia

1/4 cup agave nectar, honey or real maple syrup

1 tbsp butter, softened

1 tsp flavored (your choice) extract

2 tsp coconut oil/or non stick cooking spray

Directions:

1.  Preheat your oven to 350 degrees.

2.  Spray an 8×8 baking dish with non-stick spray or spread with coconut oil.

3.  Place the black beans, cocoa powder, egg substitute, whey powder, splenda and flour in a food processor.

4.  Blend until the mixture has no lumps at all.

5.  Add the extract, agave and butter.

6.  Blend again until everything is fully mixed.

7.  Pour the brownie mix into the greased 8×8 pan and bake for 20 minutes.

8.  Also, make sure to turn the 8×8 baking pan halfway through.

9.  Turn the temperature down to 300 degrees and bake for another 5-8 minutes or until a toothpick comes out clean.  Be careful not to overcook the brownies either though!

10.  Let the brownies cool completely until they reach room temperature.

11. Place the brownies in the fridge for 3 hours.

12.  Cut them into 12 squares and serve.

13.  Make sure to refrigerate any of your leftover brownies! Or try them in the freezer for 1-2 hours and let thaw for 10 minutes.

Don’t worry about disappointing people when you tell them the secret ingredient isn’t pot.

The BEST part, the nutritional breakdown:

1 brownie per serving

83 calories

.9 fat

14 carbs

6 protein

3 fiber

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