Gah, I know ive been absent! Coffee Truffles to make up for it!

IMG_20151104_215910Hey guys!

 

I know, I am sure you thought I was dead…. but in fact I am not. I have just been super busy with work, training, baking, and anything else that can get fir into there.

I made these “truffles” I will call them awhile back and haven’t been able to get them on here. You could also describe these as oat balls, or hell whatever you choose! I wasn’t 100% happy with these so I figured I would share and you guys can give them a shot! Maybe you will love them!

 

Let us Begin,

What you will need:

40g oat flour

30g chocolate protein

70g Pumpkin

11g Chocolate sugar free fat free pudding mix

1 serving of your favorite peanut butter( I used mocha and toffee flavors)

30g Honey

2 Stevia Packets

14g semi sweet chocolate chips

Favorite Coffee Grounds ( I used Alphamind. Go check them out and use “Rhine” to save 20%

 

All you need to do is mix everything together, other than the chips and coffee grounds(although you could put a bit of grounds in the mixture if you would like). Once everything is combined throw in the freezer for at least 15 minutes so you can use it.

Take the mixture out and roll it into even balls. I ended up 16 total balls. Now take your chips and melt them down. Once melted take each ball and dip it in the melted chocolate. Once its dipped sprinkle some coffee grounds over the top before it hardens.

(Oat flour is just ground up oats)

 

There you have it! All done! these would make for a great pre workout snack!

Macros per 1 ball : 1.1 fat / 5.6 Carbs / 2.4 Protein

 

I intend to keep playing with this to make better macros.

 

Give it a shot and let me know what you think! Feel free to tag me in your creations on IG ! Username is d_chron!

IMG_20151104_220200

 

 

Yo, WHERE THE FACK ARE YOU!?!?!?

Hey everyone!

I just wanted to get on here and shed a bit of light on why I haven’t been active as of late.

I have been getting many requests for a ebook to come out so I finally caved in and agreed. It would of been a better idea if I knew how to make one ahaha. None the less it Is my mission to figure this out and get it released as fast as possible. With that side that is why I haven’t been posting to much on here especially recipes because I am only making a few over and over to fine out the details and get it book ready. Obviously if I am going to be putting them in a book, I cant be posting them for free on here now can I?

With that being said, I am going to try and shoot for a mid November release. I will be starting to take all the photos and write up ingredient/directions this week and the next. After that it will just be figuring out how to transfer it all into ebook format.

Now until the book is released I am going to try and share other avenues that may interest you. I have just started Layne Nortons new #ph3trainer. Im one week in, and I think I may try and document my progress through out it. I also want to start sharing articles, videos, podcasts, and maybe even my own perspective articles to give a bit more content to the site rather than just recipes…. although I know that’s why you all are really here ūüėÄ If there is anything else you guys would like to see please let me know !!!!

So please bare with me as I am so technological stupid these things take me time. If you are versed in ebook making please feel free to reach out as I will take all the help I can get!

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.

-Dusty

If a smores walked into a cake factory and got alil “Dirty”

44683d36e589bf91d185298eab455e52

As its getting colder I started thinking about campfires……which leads me to food….which leads me to smores of course. Figured it has been awhile since I have don’t anything smores themed, so here we go!

IMG_20150930_194228

Here is what you will need.

1 scoop (34g for mine) of Smores Protein

5g Coco

92g Liquid Egg Whites

120g Pumpkin

4g Hot Coco Mix

3 Splenda Packets

15g Self Rising Flour

30g Coconut Flour

1.5 tsp baking powder

1/2 tsp baking soda

Milk to mix.

I added just a smidge of 0 cal chocolate sauce

Pre heat Oven to 350

Line and spray down baking dish

Mix everything in a bowl and pour into dish.

Bake for roughly 25-35min. I also had pizza cooking at the same time so the oven got opened multiple times throughout this cooking time.

Well that is Baking in a bowl mix:

30g Chocolate Protein

5g Coco

4g hot Coco mix

Milk/ 0 cal chocolate sauce to mix. Place in fridge.

481aeb7f4fefc0d9399a8ec615e6539f

Once Cake is baked, pop out and place on rack to cool.

Once cool, put it on a plate, take your frosting out and start frosting. (I usually will add a bit more liquid after pulling out of the fridge)

Once Frosted I dusted with 2g of grahm cracker crumbs and 15g of mini marshmallows. Obviously I added more after the fact but doesn’t matter for the recipe.

Macros for Entire Cake with toppings : 638 Cals / 8.8 Fat / 77.4 Carb / 67.2 protein / and a whopping 22.5g of fiber

Macros for 1/4 of the Cake with Toppings: 159 Cals / 2.2 fat / 19.3 carb / 16.7 protein / 5.6g of fiber

Not to Shabby. Let me know if you like this! Tag me on IG if you post it so I can see it! d_chron or hashtag #dustyscalculatedmadness !

11fc86a024f6528e2f462d4ce73f996c1674cd232f601ca697781c2ffc768b8e

Coffee in my Cake cause Drinking it isnt enough

dbad0af11d93329edf291014cb535c1a

You really cant ever go wrong with a Chocolate Cake. Simple, Delicious, and usually visually appealing as well.

IMG_20150925_210519

In a Bowl Combine:

50g Pumpkin

45g Self Rising Flour

4g chocolate SF FF Pudding mix

70g Egg Whites

15g Chocolate Protein Powder

5g Coco Powder

6g Honey

5g Psylium Husk

2 tsp Baking Powder

1-2 Tablespoons of Alphamind Coffee ( use the code “RHINE” to save 20% on your entire order)

Pour into Sprayed and Lined Baking dish. Bake at 350 for 25min.

Take Out and let cool.

Well that is baking take another bowl and combine

15g Peanut Butter Protein

12g Pb2

Optional but will add more fat – 1/2 to 1 svg of peanut butter

enough water/milk/syrup to mix into frosting consistency.

Once Cool, I cut in half and throw a cookie in the middle with a bit of frosting to hold it together. Proceed to cover in remaining frosting.

Sprinkle more coffee grounds on top for added look.

Macros for Cake including PB2 but not including my nut butter : 488 Cals / 3.7 fat / 70.4 carb / 42.3 Protein

Macros for 1/4 of the cake : 122 cals / . 9 fat / 17.6 carb / 10.5 protein

Lemme know if you guys like it by commenting here, letting me know on IG by tagging me or using the hashtag #dustyscalculatedmadness !

happy_baker olos xeg

White Girl Adventures, Pumpkin Muffins

5b7cca4ef92e1ef3f6fb8773eeb287d39b4fef5ad7757c4212f8404640fd67ba

Well,

It’s that time of the year again. Days get shorter, temp gets colder, leafs start to change color, and most importantly….. PUMPKIN FLAVORED EVERYTHING!

7753743d7874d3202340e0f1906c1c5c25ef97a16efdf05be0bf9912d89a5849

Now I actually use pumpkin year around, but hey this just gives me more time to embrace it haha. IMG_20150924_202424

Easy Quick Pumpkin Muffins

1/2 scoop Vanilla Protein(roughly 17g for mine)

1/2 Scoop Cinnamon Protein(roughly 17g for mine)

8g Sugar Free Fat Free Vanilla pudding mix

1.5 svg Liquid egg whites(roughly 70g)

15g Self Rising Flour

5g Raw Honey

Splash of Vanilla

roughly 2 tsp baking powder, 1 tsp cinnamon, 1/2 tsp pumpkin spice, 1/2 tsp nutmeg

Milk/water/syrup to mix.

Once mixed, pop into sprayed muffin ton,

Add 7g pumpkin morsals to the top of the muffins and bake at 350 for roughly 12-15 min.

Macros per 1 muffin: 60 cal / .7fat / 5 carb / 7.4 protein

Edit***** i forgot to add pumpkin puree to this post. You can have anywhere from 60-120g. I will remake and post actual recipe soon. ******

Not to shabby. These came out,,,, brace yourself,,,, so moist. Going to play with this recipe a bit and add a few things to it I think. Give it a shot, super quick, super easy.

Remember if you liked it, feel free to let me know! Comment here, tag me on Instagram(d_chron) or hashtag #dustyscalculatedmadness !

1412393417000-fall-meme-4

Peanut Buttah vs Chocolate Family reunion

So I ask you,

What goes better. Peanut Butter and Chocolate, or Chocolate and Peanut Butter. Is there a difference? I don’t fucking know, but the two together brings me more happiness than a clearance rack of doughnuts.

3b368b2c9262c6b0548211c475b54da1 cutest-kitten-meme-generator-what-did-you-say-peanut-butter-is-the-best-fool-6c6997

I had a can of beans left in the fridge and I wanted to get them used up. Been awhile since I made brownies, but I was thinking I wanted to give a cake a go, well trying to keep the carbs as low as possible. So, through countless hours SLAVING away in the kitchen I came up with little beauty.

2a2861389ff5294716d8da6858c3cbc61

Peanut Butter and Chocolate Explosion Cake

IMG_20150914_212211

Things you will need for Chocolate Cake:

1/2 svg of chocolate protein(mine was 15g)

6g SF FF chocolate Pudding mix

60g Rinsed and processed cannellini beans into flour

5g Coco

1/8 tsp Baking soda

1 tsp Baking Powder

7 g Coconut Flour

30g Pumpkin Puree

70g Almond Milk*

10g Chocolate Syrup*

Mix above ingredients in a bowl and set to the side

Peanut Butter Cake ingredients:

.75 scoop of peanut butter protein(roughly 23g)

60g rinsed and processed cannellini beans into flour

6g PB2

60g Pumpkin

7g Coconut Flour

1/8th teaspoon Baking soda

1 tsp Baking Powder

60g Almond Milk*

10g Pancake Syrup*

Place batters into Sprayed and Lined Baking dishes and Bake at 375 for roughly 25 min. Chocolate took about 27 min.
Make sure to do the knife or toothpick test to tell if done or not. Once done, take out and leave to cool on a raised surface for 20-30 min

image

Well Those are Baking we will make the Frosting:

15g Chocolate Protein

5g Coco

6g SF FF Pudding mix

50g Almond Milk *

30g Chocolate Sauce*

Mix together and place in fridge to thicken.

Now a note to add. Items that have a * behind them may need to be adjusted to deal with your specific protein powder or likeness. Less liquid will be much thicker, more liquid will make it a bit more runny.

Now once the cakes have cooled, slice each cake in half. Now you can just layer the cakes, you can use a bit of frosting to help each layer stick, or you can just use a bit of chocolate syrup. I wanted to save all the frosting for the outside so I just spread a bit a chocolate syrup on each layer to help ‘hold’ it. If I wanted to increase the protein content a bit I would most likely add either another half scoop chocolate or pb protein to make more frosting and could place between each layer,,, but for this recipe I skipped it.

Okay, now at this point you should have a 4 layer cake. I did Chocolate layer, then a pb layer, then chocolate, then pb on top. Now take your frosting out of the fridge. Should be pretty thick, so feel free to add a shot of chocolate syrup or a bit of almond milk/water and remix it. Then, begin to cover your beautiful naked cake.

Now if you would like to add the PB Drizzle, just take 6g of PB2, mix with a bit of liquid then pour over the top.

Proceed to top with your favorite toppings if you would like. As soon as this is done, grab a eating utensil(I¬†wont make ya use a fork if you don’t¬†want to)¬†and begin to instantly consume until you are forced to¬†take a breathe.

happy_baker olos xeg

Macros for the Cake are 582 Cals / 6.8g Fat / 64.5g Carb / 65.5g Protein and a HUGE 20g of Fiber.

Macros for 1/4 of Cake : 145.5 cals / 1.7g Fat / 16.1 Carb / 16.3 Protein / 5g of Fiber

I hope you guys Enjoyed this as much as I did!

If you did like it please let me know how it turned out!

Tag me on Instagram under d_chron or just use the hashtag #dustyscalculatedmadness !!!!

Fitting as much into as little as possible

%d bloggers like this: