Category Archives: iifym

My contribution to National Peanut Butter Day

Peanut butter is near and dear to me. I usually have some kind of form daily, cause I ain’t got no type.

Well when I found out it was National Peanut butter day I knew I had to step up to the plate and accept the challenge. With a little help from a friend on the inpritation side of things I begin to go to work.

My end result? Fudge Espresso Donuts with a Peanut butter frosting, coffee dusting, and mini chocolate chips. Easily my best version yet. Check it out, and I hope you enjoy!



First preheat oven to 350 degrees.

In a bowl place 28g lite butter, and 14g Chocolate Chips(I used pb filled choc chips). Then pour 2-3 oz hot coffee over the butter and chips.(I used Alphamind coffee use BACHRONISTER to save 10%) . Begin mixing to help melt. Place in microwave 15-30 sec if needed.

Once done let sit for 5 min to slightly cool.

In a separate bowl place 1 whole egg and whisk. Then add to the coffee mixture.

Next place in 1.5 tsp vanilla, 4 oz low fat butter milk, 30g Vanilla Greek Yogurt. Mix well.

Now we will place in the dry ingredients one at a time mixing as you go. First 10g coco powder, then 75g All pourpuse flour, 45g Chocolate Protein(I used quest) 5 splenda packets, 1 tsp baking soda.


Mix everything well. Grab your muffin pan and spray with non stick spray. Place batter and put in the oven for 10 min. Use toothpick test to check if done.

Once done pull out and set on cooling rack. After 5-10min take out of pan and return to cooling rack.

Well donuts are cooling in a bowl place 6g PB2, 32g Peanut butter protein(I used PES), 34g favorite peanut butter ( I used Salted Caramel N&M) , 50g Syrup(WF 0Cal), then enough water to make it into a frosting consistency.

Use a spatula to cover each donut. Then put some coffee grounds in your hand and sprinkle over the top of each donut.

Finally place 7g mini chocolate chips evenly over your donuts.

Bam, done. I was able to get 10 donuts out of this recipe.

Macros for 1 donut : 110 cal / 3.8 f / 11 c / 9.5 p

Make sure to follow me on IG to stay up to date with everything! @the_flexible_baker



IMG_20160116_220509Decided I would throw up my latest Donut Recipe for Cinnamon Donuts with Hot Chocolate Frosting

First Preheat your oven to 350 degrees.

In a large bowl, place 100g AP Flour, 20g Cinnamon Whey, 30g Truvia or granulated sugar of choice, 1 tsp baking powder, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp salt. Mix together.

In a separate bowl melt 2tbsp(28g) lite butter. Let cool. Crack and egg in and whisk. Then add in 1 tsp vanilla and 4oz Low fat Buttermilk. Mix then add into dry ingredients. Combine everything well.

Grab you donut tray and spray well. Begin to place your batter evenly into each donut holder. This does make a good amount of batter and I have to fill all 6 holders to the brim. If you have 2 pans or 1 that can hold 12 this recipe could probably make 7 or 8 donuts.

Place batter in the middle of your oven for 8-12 min. Use toothpick to check if done. Take out and let sit for a few minutes. Then transfer to a cooling rack to finish cooling.

Now lets make the frosting.

In a bowl place 1 packet Swiss miss light hot chocolate, 20g Chocolate Whey, 2g truvia, 1/2 tsp vanilla, and enough water/milk to bring it to a frosting consistency.

Proceed to dunk each donut into the frosting then using a spatula evenly spread the remaining frosting over the donuts.

I recommend storing these in the fridge once you are don’t eating them, but when serving place in the microwave for 10-15 seconds.

Macros per 1 donut – 131 cals / 2.6 f / 19.8c / 8.7 p

Be sure to follow me on IG and tag me in your creations! @the_flexible_baker


Alphamind Coffee

If it hydrated me like water I would never drink anything ever again.

If you cant tell I quite enjoy coffee. Pot, French press, hot, cold, upside down, or drinking fast I ain’t got no type. 9 times outta 10 though I have to say I like to drink it black. I quite enjoy the taste of coffee itself, plus you cant beat the aroma that it gives off. mmmmmm I think I am gunna pause here and brew a pot… stay with me….


Okay, coffee is brewing so I am back!

I wanted to give you guys the low down on one of my favorite coffee companies, that I am now a part of! Yes that is right, I am have selected as Alphamind’s very first Brand Ambassador!!!! I could not be more excited to announce that as I have been associated with John and Team Alphamind for awhile now and not once have they let me down! Hard working individuals with their eyes on the prize. Quality products, and a quality company. Just take a read at their about us, and mission statement and tell me it doesn’t speak volumes.

“Who We Are:  

Alpha, meaning we are the first and the beginning.  Mind, We truly believe in the pursuit of climbing to the top and accomplishing something incredible. Vitamin, our products are charged up with a blend of vitamins and minerals to give you an extra charge to accomplish the day. Coffee, only from the finest of beans, we used single origin coffee beans to give you a final product so excellent you will only be destine for success!

Our Statement:

AlphaMind Vitamin Coffee believes in preparing and inspiring people to accomplish each and every day to their fullest potential.  We want to inspire coffee drinkers to start their day out the correct way with our unique charge up vitamin coffee.  Here at AlphaMind, we stand for the people who say “one more second, one more block, one more mile, one more jump, and one less regret.”  Our coffee formula has been assembled with both your mind and body as our first priority and we believe AlphaMind will aid the drive and desire you have in achieving greatness.  We use 100% Arabica coffee beans originating from single origin countries, as well as a blend of vitamins and minerals chosen for the sustainability of your body.  We believe in high quality ingredients because fueling your body is a privilege and something we take pride in.”

Top notch if you had to ask me.

Now, what brought me to Alphamind in the first place? Well If you are anything like me, you find yourself looking down at your watch or phone and noticing that its mid afternoon. You now realize that you have had virtually no water, and purely coffee all morning(Whats the issue right?) Well, obviously if you are training hard like me, H2O is highly important for muscle function, recover, and performance. Well, with Alphamind they put in specific vitamins and minerals like Potassium and Sodium, B vitamins, and Iron to help aid in said tasks. Ill include their description so you get a better explanation.

“Whats Inside?

All of our vitamins and minerals are chosen with precision and intention for your mind and body, all done to maximize your potential.  First and foremost, B Vitamins help the body to convert nutrients into energy and assist in cellular metabolism.  This means, the food you eat is able to be broken down and then used for energy to carry out your daily activities.  Potassium is important for electrolyte balance and becomes even more significant when exercise is added to a daily regimen.  Potassium also plays an important role in skeletal and smooth muscle contraction.  In addition, sodium is an important electrolyte which helps to keep your muscles and nerves working properly.  Sodium does this by maintaining the electrical currents in the body, which act to stimulate contraction of the muscles, as well as support adequate nerve communication.  Lastly, iron is a key mineral in the production and function of red blood cells.  The human body needs iron to make the oxygen-carrying proteins called hemoglobin (in the blood) and myoglobin (in the muscles).  Therefore, iron is added for its key importance in transporting oxygen through the body’s cells and muscles.”

Another thing I love about companies, is being able to talk to the people in charge. Not some automated reply garbage. I have been able to have conversations with John since day 1 which has made every transaction run smooth.

I would have to say that my two favorite flavors would be French Vanilla and Jamaican Me Crazy. Highly recommend either or both of those flavors.

Be sure to follow me on Instagram as I will be holding a giveaway very soon featuring some Alphamind Coffee and other goodies! @the_flexible_baker

Also, when you head over to use the code RHINE when checking out to save 20% on your entire order! You are welcome! Thank me later!


Fudge Donuts!!!

IMG_20160112_112443At it again guys! More Donuts!



Pre heat oven to 350

Spray your donut pan

In a bowl place

80g Self Rising Flour

30g Chocolate Protein

10g Coco Powder

15g Semi sweet baking chocolate broken into small pieces

2 tsp Baking Powder(I forgot I didn’t use All Purpose flour and your don’t need this or salt is using Self Rising)

1/4 tsp Salt

8 packets Splenda or granulated sweetener of choice

Mix well,

In a spate bowl melt down 28g Lite butter then add it into the dry mix. Begin folding it in.

Add in 5oz low fat buttermilk , 1 1/2 tsp vanilla, and a whisked egg.

Mix everything together.

Place batter into your donut pan and place in oven for 10 min.

Use toothpick test to check if done.

Place on a cooling rack.


In a new bowl place 25g Chocolate Protein, 5g coco powder, 7g melted chocolate chips, 2 splenda packets, and enough water to mix it together. End result should be a frosting texture.

Next, take your donuts and dip them into the bowl covering the top. Repeat for all 6. Once they have been dipped, using a spatula spread remaining frosting over the donuts.


Place donuts on a plate and sprinkle with enough powdered sugar to cover them all. I used 2g.

Macros per donut: 139 cals / 3.9 f/ 17.9 c / 10.5 p


I hope you enjoy! Find me on IG @the_flexible_baker












Homemade Mint Oreo Ice Cream

Recently got my hands on a ice cream maker so I am working on making some delicious macro friendly options!


Definitely a work in progress getting the right textures and flavors and still keeping macros low. For my first try, I decided to go with a mint flavor, and everyone likes add-ins so I threw some oreos in there as well.




First off you want to get your ice cream maker base nice and frozen.

Next, in a bowl add in 1.5oz Heavy Cream, 2oz FF Half n Half, 2 cups or 16oz Almond Milk unsweetened, 8 splenda packets, 1 tsp vanilla, 8-10 drops of green food coloring, and .5oz of plain vodka.

Whisk that all together until combined. Once combined, pour into ice cream maker and switch on. Should take anywhere from 7-30 min depending on your ice cream maker and how cold it is. Mine took less than 15 min.

Let the machine churn, keeping an eye on it. Once it is starting to form take 2 oreo cookies(I used reduced fat) and crush them into your mix allowing the oreos to get well combined into your ice cream.

Once it has taken a ice cream consistency stop your ice cream maker and pour it into a freezer safe bowl that can be covered. Place in freezer for at least an hr. After and hr, pop out and give it a stir. If it has taken on the consistency of ice cream completely you are good to go. If it is still a bit runny, pop back in the freezer for another hr. Repeat process until desired consistency.


I haven’t tried this without an ice cream maker, but you could try the bag formula as well. Make mixture, pour into a plastic bag. Place that plastic bag inside another plastic bag filling it with ice and salt. Proceed to shake the bags for 15-30 minutes until ice cream has formed. Scrap it out of the bag and either eat, or throw in the freezer.


Macros for ice cream with oreos: 23 fat / 42 carbs / 4.6 protein for 600g total weight. Your average mint ice cream from the store is usually 9f/20c/2p for roughly 70g depending on brand. So yes the fat seems slightly high, but for the volume it pays off.


Stay up to date with whats happening on my IG, @the_flexible_baker !!!


Lets get Hyped!

Just a little teaser for the cookbook!


Pumpkin Spice Cake


Red Velvet with a Vanilla Butter Cream frosting


Peanut Butter Chocolate Chip Oat muffins


Pumpkin Chip Muffins

Pumpkin Pancakes


Chocolate Brownies

Pumpkin No Bake Oat Balls


Peanut Butter Banana Bread

Chocolate Chip Oatmeal Cookies

Snickerdoodle Cake Bars


I plan to have roughly 12 recipes in the first release! Yes, that means you don’t get to see them all!!!!

Should hopefully have it all wrapped up and ready for purchase in December!


In the meantime keep up to date with whats going on over on my Instagram Page! d_chron


Wait, I forgot ….. Whats Flexible dieting??

I want to start adding in more rants, opinion based articles,  training resources, and more…. but I am not the best writer so bare with me.

I wanted to right up a little something about Flexible Dieting.

Key word…. FLEXIBLE.

What does flexible dieting mean to you?

Well for me, it got me away from labeling foods as ‘bad’ and developing a mental capacity on labeling ‘cheat meals’ If the plan was that great would you have to cheat on it?

It also brought back all of the foods that I enjoy to eat, on a daily basis rather than suffering eating foods I may not like for weeks on weeks to the binge one day on everything and everything I can think of and fit into my mouth.

Now to build on that I see so many people who adapt the flexible lifestyle which is great, but then they allow themselves to fall into some of the same ruts or issues that they faced when ‘clean eating’ or even more issues! I don’t know how many times I’ve seen someone have a meltdown because they cant weigh something, or find nutritional info on it. Continue to pass on social events in fear they may have to eat something they didn’t prepare, fall back into eating only the same foods over and over again because its easy to track. Believe me I have been there! Now grant it, if you enjoy eating a particular food a lot by all means DO IT! I love ice cream, so I eat it almost every day, but what I mean is people will only have chicken breast/broccoli/sweet potato in fear of making something else may be to difficult to track.

We must remember the goal and purpose of flexible dieting. To develop a healthy, maintainable approach to life long healthy eating habits to sustain our current goals at hand.

With the tools and tricks I have learned from flexible dieting I feel that I could venture out and never use a scale again, never track my food again, and still be alright. Making smart decisions and to remember that moderation is key. ANYTHING in excess can be ‘bad’ for you.

With that said, you also need to look at current and future goals and use that to be a base of your decision. For instance if I am trying to diet down for a show, or make weight for a meet it would be very beneficial to be weighing and tracking my food to dial in progress and really be in charge of positive or negative results.

Now on the flip side, if its your off season, if your going on vacation, having kids, whatever it may be that your primary focus may not be making weight, then by all means have a more intuitive style of eating. With that said you still want to be conscious and aware of portions, making sure your eating good micros, hitting fiber, and staying hydrated but after that just enjoy yourself!

Don’t allow a great way of eating take control of your life, so that you don’t continue, or start to develop unhealthy eating trends or habits, and worst case scenario give up on yourself.

Thanks for reading guys and gals, like I said writing, grammar, all that good stuff has never been my strong suit so bare with me as I develop these skills, just like anything else we do.

Always strive to be better than yesterday.