The Barbell Press Interview

Recently I had the opportunity to get interviewed by Katie of The Barbell Press a online strength and conditioning website about my relationships with food, and how I make them work with my lifestyle.

 

Give it a read, then head over to The Barbell Press

 

Original article found here

Yes. It’s true. You can be an athlete AND eat dessert, too.

I caught up with Dustin Chronister, aka The Flexible Baker, to find out how he manages to somehow fit dessert into his daily life without derailing his goals in the gym.  Dustin is the author of an e-book featuring all sorts of delicious, macro-friendly treats. Looking at the pictures of food that he posts on his Facebook page, it almost seems impossible that he is able to enjoy such outrageous desserts while maintaining a fit physique, but he does and he swears you can too:

Me: First of all, Dustin, how often do you eat dessert?

Dustin: I usually will only have a dessert once a day to round out my macros left after dinner. I usually eat very ‘bro’ throughout the day because its just easier with work and saving time – two meals consisting of meats, veggies, and simple carbs every day. I may throw in a protein bar, or fiber bar or something along those lines if I am in need of extra calories. Unfortunately, dessert doesn’t happen at every meal, but I do enjoy it once a day.

Me: So you are a macro counter. That explains the name “The Flexible Baker.” How long have you been tracking macros?

Dustin: I have strictly tracked macros for just over a year, and loosely another few months more.

Me: What do you consider to be the pros and what are the cons of flexible dieting?

Dustin: Some most common “cons” to macros are not being able to enjoy everything you use to at the same time, or nearly as much of something. For example, I use to go out for Wing Wednesday and I would eat 20+ wings! No way would my fat macros allow that now though! That then leads into another problem: Eating out. Maybe new trackers absolutely dread this side of macro counting- not knowing what to order or where to go, so they say, “screw it” and never go out and enjoy themselves. I believe those are some of the biggest cons to macros.

Now, let’s get to the pro’s. For me the pro’s highly out weigh the cons. Macro counting has allowed me to figure out how to fine to tune my nutrition to: A. Fuel my training with proper amounts of food, B. Break me away from that clean eating mindset, and allow me to still eat the foods I love in moderation even when dieting knowing I can and still will hit my goals, C. It really helps you build healthy relationships with food without the idea that foods are “bad” or “unclean,” and D. It allowed me to get very creative with the foods I eat regarding how I prepare them and what I choose to eat. I’m always experimenting in the kitchen, especially with dessert.

Me: I’m sure some people may worry that they can’t fit dessert into their macros (especially women who have low fat for the day). Can you give an idea of what typical macros might be on one of your dessert recipes?

Dustin- That’s the biggest misconception that I hear from people. Women will say, “Oh, I can’t eat what you have. I don’t have the macros that a man has.” Well, one of my protein cakes is 564 calories / 4G fat / 64.4g carbs/ 64g protein for the ENTIRE cake. A  female could definitely make a slice fit into macros for the day, or even eat half the cake! I think people see a picture of dessert and instantly think they can’t enjoy it when in fact they can! My desserts are made with non-traditional substitutes that are macro-friendly. For example, I use applesauce instead of oil in some recipes.

Me: Is that what inspired you to create a macro-friendly cook book? Hearing that people wanted to enjoy your desserts, but didn’t believe they could?

Dustin- Honestly, it was some of my close followers on Instagram who are very active on my posts, as well as a local friend, who suggested that I make one. After I really started to pump out creations, people kept asking me if I would make an ebook. I never had any intentions of making one, but you gotta give the people what they want!

Me: What kinds of desserts are in the book?

Dustin- All sorts! Cookies, a few cakes, brownies, snickerdoodle bars, cheesecakes, and banana bread! I really like the carrot cake myself.

Me: I tried the Snickerdoodle Bars. They were delicious and I couldn’t believe that they were made with mostly protein powders and a few other ingredients. I also loved that the recipe was so easy to follow. I’m a terrible cook, but your instructions were so succinct.

Dustin- I’m glad it was easy for you to follow! They look yummy! (I sent him some pictures).

Me: So, why do you think its important for people to enjoy dessert even when that goes against traditional thinking in terms of health?

Dustin- When you were young and someone told you something was off limits, did it make you want it more? Well at least for me it definitely did. I feel that happens quite often with diets. Someone is too restrictive and then either breaks down and binges to the point of self regret, or they have a planned ‘cheat meal’ where they consume so many unneeded calories, mainly from fat, and that can mess their progress up even more. Adherence is the biggest key to dieting, and I feel enjoying the things you love while dieting will help one adhere to the program.

Me: So finally, I see that you have some recipes up on your website (theflexiblebaker.com). What does the ebook offer that the site doesn’t?

Dustin- Yes I do! Loads of recipes on the site! So the biggest difference is I made recipes in the ebook over and over and over again to perfect them as much as possible and kept the macros as low as possible. Most recipes on the site I will make 1-2 times and share them. I also worked on having a nice variety of flours, methods, and ingredients in the book that not all my recipes share on the site. The cookbook also really breaks down each recipe and gets into detail for every step, as well as a very helpful notes section.

Me: Well, the Snickerdoodle Bars were great and I can’t wait to try the others. Thanks for speaking with me and for sharing the awesome recipes in the ebook. I want to make those Oreo Cheesecake Cupcakes next! Can’t believe they are only 129 calories each!

Dustin- Of course. I’m always happy to help others and to show that people can take control of their eating without restricting and wasting time with yo-yo diets. I would love to be a source of knowledge for people to help them along their journey and I’m  starting to do that through the website and ebook!

Check out Dustin’s e-book for all of his low macro desserts! You can get a copy for only $5.50.

Powercrunch

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@powercrunch salted caramel review: 13f/9c/13p
Absolutely great caramel aroma as soon as you open it. Wafer texture. Dry/flaky crunch with a sweet creamy finish. Very very sweet on the flavor, and I think it almost overpowers at the end. One of the better uses I’ve seen for ‘salted caramel’ but I think the mark got missed slightly. Being so low carb is nice, but I feel as though there isn’t anything to the bar. It gets moisture and it shrivels in your mouth and gives you a burnt sugary taste. Now that said again, only 9 carbs is awesome. I do think 13g of fat is pretty high and only 13g of protein is a bit low. Would be a good fit if I only really needed to kill fats. If I needed other macros I’d rather put that much fat twords a @fitcrunchbars @gnclivewell oatmeal bar or @g2gbar . definitely not a bar to eat if you are hungry.
7.5/10

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@powercrunch peanut butter crème : 12f/10c/13p .
Great peanut butter aroma, nice coating over the wafers. First off hits you with a nice Creamy peanut butter feel with a crunchy Wafter crunch that comes after. @theflexiblefoodie recommend eating these cold, which made this way better in my opinion so be sure to do that. Helps prevent it shriveling up into nothing when you eat it. Leaves you with a nice peanut butter after taste. Still not a bar that will satisfy hunger least for me, and I’d still like to see the fat a bit lower, but with that said it is a great low carb option.
8/10

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@powercrunch peanut butter fudge review: 12f/10c/13p
First smell after opening package reminded me of a Reese Crispy Stick. Nice Wafter crisp n texture. I felt that this one lacked in overall flavor on both ends. I don’t really get any peanut butter flavor, and just a hint of chocolate at the end. Really isn’t much flavor in it at all. Also felt as though the bar was overall dry(yes I realize wafers should be) but every aspect was dry. If they could add the pb flavor and creamy aspect from their PB creme bar this would be much better. Good low carb option tho, but to high in fat.
6/10

Anchor Nutrition Blueberry Bar

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@anchornutri blueberry protein bar – 3f/24c/20p and 7 fiber. Something a bit different today. This bar focuses on trying to alleviate nausea, morning sickness, sea sickness, etc with protein, ginger, and specific vitamins. Now I don’t suffer , I’m just saying the direction of the bar and it’s benefits. Great ingredient list using real blueberries, almond butter, sea salt, and more really gives this bar a raw and natural feel. Solid macros. Whey Crisps thru out with a nice crunch surrounded by a blueberry coating holding it together. Nice chew and rich blueberry flavor. I’m personally not a fan of ginger and I didn’t even mind it with this bar. Definitely a nice change up and a ‘simple’ bar. Give these guys a follow as I believe they are a new start up! Would love to see a PB honey, and a banana chocolate chip version of this.
8/10

Oreo Stuffed Shortbread Cupcakes

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Today I have for you some super easy oreo stuffed ‘shortbread’ cupcakes.

To start lets preheat the oven to 350 degrees.

Next in a bowl place 4 packets of splenda, 38g vanilla protein, 10g All Purpose Flour, 7.5g Coconut flour, 1 tsp baking powder, 1/4 tsp baking soda, and 1/2 tsp cinnamon. Mix everything till its combined.

Then place 61g unsweetened applesauce, 55g 0% plain greek yogurt, 15g 0 cal pancake syrup, 1 tsp vanilla extract, 69g liquid egg whites into the bowl with your dry mix and combine well.

Place cupcake holders in your tin and spray them. Place a just a small  dollop of batter on the bottom. Then take the oreo and twist it apart. Place the cookie without frosting down first then the frosted cookie now next with the frosting facing up. Then proceed to place the rest of your batter over each cookie(I got 6)

Place in the oven and bake for roughly 15 min.

Once done, pop out of then and place on a cooling rack.

Leave sit for 5 minutes then take out of the pan and allow to finish cooling.

Well cooling in a bowl place 55g 0% GY, 1/2 tsp vanilla extract, 10g Vanilla protein, and 10g 0 cal pancake syrup. Mix everything well.

Place a dollop on top of each cooled muffin. Then cut the ends of off 6 strawberries and place them on top of the GY mixture. Finish with a dusting of cinnamon.

Bam, you are done!

 

Macros per 1 muffin – 208 cals 5.6 f / 24.8 c / 15.4 p !

 

Make sure to follow me on IG @the_flexible_baker or on Facebook as The Flexible Baker! Tag me in your creations to!

 

FlapJacked Protein Products

I got sent over a care package from the great people of FlapJack with their Buttermilk pancake mix, carrot cake mix, and their mighty muffins. You can find the mighty muffins in a separate review.

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First Up, Buttermilk – 3f/23c/20p per svg.
Gotta say these are GREAT. I was very impressed. Super easy to make as you just need to add water, great macros, great taste, and fluffy texture. Glad I finally got to give these a shot. Can’t recommend them enough. Go make sure to give them a follow if you don’t already!

9.5/10 !

Carrot Cake coming soon!

 

 

Lenny & Larry’s

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@lennyandlarrys snickerdoodle cookie. 8f/54c/16p
Good cinnamon/nutmeg aroma, dense, chewy but just a tad bit to moist in the middle. Hits all your markers if you have gluten problems, vegan, no eggs, no dairy, HFCS, etc. Felt as tho it was slightly under cooked almost like raw cookie?. I don’t think I’d mind as much with the pb or the chocolate but with this flavor I would expect a slight crispier cookie. Great initial flavor but I feel it gets lost with the undercooked inside. Did enjoy this cookie only being 8g of fat, but I feel 50+ carbs is still kinda high. I suppose this passes as a snickerdoodle cookie, but not sure if this will make it into the usual mix. Warming the cookie up did make it much better! Helped to bring out the flavor !

8/10

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Cinnamon Oreo stuffed Cinnabuns

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Looking for a fun easy way to spice up your cinnamon buns? Look no further I have you covered! I definitely plan to play around with these combinations of ingredients for some fun flavor outcomes!

Simply take a package of Reduced Fat Cinnamon Rolls (doesn’t have to be low fat) and place them on a non stick surface. One by one, gently stretch them out. I found it was easiest just using my fingers and stretching it out like pizza dough. I’m sure a rolling pin would work just fine!

Once stretched out place 1 oreo and 2 white chocolate morsals in the center. I broke my oreo in half and stacked it.

Proceed to fold and seal dough so the filling is well sealed. I rolled some into balls and some into mini long john looking shapes.

Place in a sprayed pan and bake for 10-12 min at 350 degrees.

Take out and drizzle with the icing!

That is it! I hope you enjoy as these were absolutely amazing!

 

Be sure to follow me on IG @the_flexible_baker and on Facebook as The Flexible Baker!