Tag Archives: eating

Cheesecake 3 Ways, Bday/CnC/Smores

Cheesecake is the theme today! I am such a huge fan of cheesecake. Its rich, creamy, a nice cold treat on a hot summer day, and when made like this low fat and loaded with protein! That combo is a hard one to pass on, and I know I don’t let it pass! Today I have 3 very similar variations of cheesecake that are extremely simple, and quick to make!(well at least until it hits the oven!). Don’t worry if you don’t have everything you need as I’ve provided links to almost all of the ingredients for each recipe to help make this as easy as possible! 

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Birthday Cake (6 servings)

Per slice – 291 Calories / 7.6g fat / 28.6 carb / 21.8 protein

Ingredients:

16 oz Fat Free Cream cheese room temp

10 Birthday Cake Oreo cookies

2 Whole Eggs

57g Muscletech Birthday Cake Protein

120g Non Fat Greek Yogurt

20g Truvia or Granulated Sugar of choice

2 oz Almond milk

1/2 tsp Vanilla extract

1/2 tsp Almond extract

1/4 tsp butter extract

Pinch of salt

Sprinkles to top, optional

MuscleTech Nitro-Tech Protein Powder, Vanilla Birthday Cake, 4 Pound
Oreo Golden Birthday Cake Cookies, Limited Edition 2 Pack
Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)
Watkins All Natural Extract, Pure Almond, 2 Ounce (Packaging may vary)
LorAnn Oils Emulsion, Butter, 4 Ounce
Wilton Excelle Elite 6 x 2-3/4 Inch Springform Pan

Instructions:

Preheat oven to 275 degrees.

Place 7-8 Oreo in the bottom of a 6in spring form pan. Next put your cream cheese into a mixer and beat very well. Next add in your Greek yogurt, whey, and sugar, beat well then scrap down sides. Add in your egg and vanilla and mix just until incorporated. Scrap down sides and add in almond milk, mix. Finally crush one Oreo into the batter and give it a final mix in. Pour your cheesecake batter into your spring form(layered with tin foil) then if desired sprinkle sprinkles over the top. Then set cake into a water bath. Bake in the oven for roughly 1 hour or until its lost most of its giggle. Remove from oven and place on a cooling rack. Also remove the tin foil. Once cheesecake is cool, place into the fridge or freezer until fully set. I like the freezer as it works faster, and sets a bit harder. Minimum 2 hours. Slice into 6 pieces and enjoy!

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Cookies n Creme (6 Servings)

Per slice – 254 Calories / 5g fat / 27.5 carb / 21.5 protein

Ingredients:

16 oz Fat Free Cream cheese room temp

11 Reduced Fat Oreo cookies

2 Whole Eggs

57g Cookies n Creme Protein

120g Non Fat Greek Yogurt

20g Truvia or Granulated Sugar of choice

2 oz Almond milk

1 tsp Vanilla extract

pinch of salt

Oreo Reduced Fat Oreo Cookie, 14.3 -Ounce Packages (Pack of 4) by Oreo
MuscleTech NitroTech Whey Gold, 100% Pure Whey Protein, Whey Isolate and Whey Peptides, Cookies and Cream, 2.5 Pounds

Instructions:

Preheat oven to 275 degrees.

Place 7-8 Oreo in the bottom of a 6in spring form pan. Next put your cream cheese into a mixer and beat very well. Next add in your Greek yogurt, whey, and sugar, beat well then scrap down sides. Add in your egg and vanilla and mix just until incorporated. Scrap down sides and add in almond milk, mix. Finally crush one Oreo into the batter and give it a final mix in. Pour your cheesecake batter into your spring form (layered with tin foil) then crush your last oreo over the top of the batter. Then place cake into a water bath. Bake in the oven for roughly 1 hour or until its lost most of its giggle. Remove from oven and place on a cooling rack. Also remove the tin foil. Once cheesecake is cool, place into the fridge or freezer until fully set. I like the freezer as it works faster, and sets a bit harder. Minimum 2 hours. Slice into 6 pieces and enjoy!

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Smores Cheesecake (6 Servings)

Per Slice: 257 Calrories / 4g fat / 20g carbs / 23g protein

Ingredients:

2.25 svg of graham cracker crumb(12-13 tbsp worth)

5g Cocoa Powder

10g Brown Sugar

50g Greek Yogurt

20g Truvia or other granulated sugar

16 oz Fat Free Cream Cheese room temp

1 Whole Egg

66g NitroTech Toasted Smores

36g Marshmallow Fluff

28g Chocolate Chips(Minis would would great as well)

1 tsp Vanilla

Pinch of salt

Chocolate sauce on top – optional

MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Toasted S’mores, 2 Pound
Marshmallow Fluff – 16 oz plastic tub
Walden Farms Calorie Free Chocolate Syrup 24 oz
Honey Maid Graham Cracker Crumbs (13.5-Ounce Box)
Nestle TOLL HOUSE Semi-Sweet Chocolate Mini Morsels 12 oz. Bag

Instructions:

Preheat oven to 275 degrees.

Put the first 4 ingredients in a bowl and mix until incorporated. Place the crust into the bottom of a 6in spring form pan. You can use and size you want just will change thickness of cheesecake. Next, place Cream Cheese in mixer and beat till smooth. Scrap down the sides of your bowl and add in you sugar, greek yogurt, fluff and whey. Mix very well. Repeat scraping. Next add in your egg and vanilla and mix until incorporated. Scrap down the sides of the bowl one last time and give it a final mix. With a spatula add in your chocolate chips and mix. Finally pour your batter into spring form pan(tin foil around the pan. I like a double layer) and then set that pan into a water bath. Bake cheesecake roughly 1 hour or until most of the jiggle is out. Pop out of the oven, take out of the water bath and place on a cooling rack, also removing the tin foil. One cool enough, I like to pop it into the freezer so its sets nice and stiff. Fridge is fine, but will take longer. Let chill until completely set, minimum at least 2 hours. Slice into 6 pieces and enjoy!

Here are a few other pages you might enjoy!

Quest Hero Bars

Nice Cream! Banana Ice Cream 

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

Be sure to follow me on Facebook, Instagram Instagram, and Youtube!

Here’s my latest video!

Quest Nutrition Mocha Chocolate Chip

@questnutrition Mocha Chocolate Chip Review
180 cal / 6f / 24c / 20p

Quest Nutrition Protein Bar, Mocha Chocolate Chip, 20g Protein, 4g Net Carbs, 180 Cals, High Protein Bars, Low Carb Bars, Gluten Free, Soy Free, 2.1 oz Bar, 12 Count

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I like the macros off the bat as the last few newer quest bars were coming in at 9g or more. Visually it’s the very common quest base tan, as flavored mocha with chocolate #chunkporn throughout the bar. Slight mocha, coffee aroma to the bar but very hard to smell imo. Typical for quest I heated one half of the bar and left the other room temp. The room temp bar had good chew but I felt the mocha flavor really lacked until the very end of the bite. It also was just a tad bit grainy as well. Heated up bar made for a better texture but still was a bit grainy or pasty. You get just a hint of mocha or coffee overall. When taken with a chunk of chocolate it can almost give a burnt coffee flavor. The more you ate the bar the more the flavor built in your mouth, you got a bit more flavor after eating the Bar. Was nice to see a coffee flavor come to market but I think it needs a bit of work. Decent to munch on but I wouldn’t buy a whole box, and would choose other flavors to this.

Overall – 6/10

What do you guys think? Have you had it? You like it?

Quest Nutrition Protein Bar, Best Seller Variety Pack, 12 Flavors, 20-21g Protein, 4-7g Net Carbs, 170-200 Cals, High Protein Bars, Low Carb Bars, Gluten Free, Soy Free, 2.1 oz Bar, 12 Count

Here are a few other pages you might like!

MTS Cookies & Creme Protein Review

Chocolate Cake Truffles

Pumpkin and Butternut Squash Pie

It’s Okay to Gain Weight

Flexible Dieting Intro

 

Are you going to be hitting the stage to show off a hard earned physique, hitting the platform to put weeks and weeks of training to the test, or getting ready for a photo shoot to show off that sexy 6 pack you’ve been fighting to achieve? How about a young male/female wanting to improve their overall health and body composition?

Through DM’s, emails, and comments, I get this question quite often actually.  Should I be counting/tracking my macros. Finally, when a good friend of mine and old training partner sent me a message asking me to look over his macros he was thinking about starting for himself after reading a few of my older  articles I felt like now would be a great time to go over what is counting macros or Flexible Dieting,who should use it, when it might be important or ‘the right time to do it’, advantages and disadvantages, and how to incorporate it into life. 

What are Macros?

Macros, simply macro nutrients for short, which are protein, fats, and carbs. They are the bulk of our nutrition and calories. Don’t get them confused with micro nutrients, those are the vitamins and minerals inside of our macro nutrients. They give us daily energy, help us recover from exercise, help body functions, and overall support life. To break it down even more our “Macros” contain calories, or ‘units of energy’. Protein and Carbs typically contain 4 calories per 1 gram, where Fats are a denser at 9 calories per 1 gram.

What is Flexible Dieting?

First off, I don’t want you to look at it as just another ‘diet’. Look at it as a whole new way of eating. More of a nutritional concept vs fad diet.

Flexible Dieting consists of a balance of your macro nutrients (protein, carbs, and fats) as well as typically hitting a fiber goal. Once all of those are in order it leaves food preference, and selection up to each individual. This can be applied whether you are dieting, maintaining, or looking to add some weight onto the body. Simply put, Flexible Dieting is Calories in vs Calories out. You may also see the popular acronym IIFYM. That simply is short for If It Fits Your Macros.

Should I be Flexible Dieting?

Now, this subject really is going to fall into personal preference. I myself have been FD for over 2 years pretty much straight through. I have taken a few small trips where I don’t bring my scale with me, yet I still follow the main practices, just a bit more loose and guesstimated. I originally started counting my macros because I am a competitive power lifter and I wanted to become bigger in my weight class without having to constantly cut, bulk, cut, bulk, etc. It has allowed me to start very close to my weight class, allowed me to increase my metabolism, and minimize fat gain. I did this by taking things very slow, as a rush is not needed. In 2 years, I find myself sitting only 10 lbs heavier than I was when I started, eating hundreds of calories more, and walking around with similar body fat %. So, I think Flexible dieting is fantastic option for someone who is looking to really take charge of either weight gain or weight loss who wants to do it in a precise manner that allows you to track data, and adjust progress. I prefer this style verse the typical eat everything in sight till I gain 20 pounds, then spend the next few months dieting and doing copious amounts of cardio to lose all the fat I just put on my body.

So, Dusty only competitive lifters should count macros? Not at all. Awhile after I started counting, I worked with a family member on Flexible Dieting. I showed them the in’s and out’s of how its done, and why it was important. This particular family member doesn’t exercise, nor has aspirations of being ripped. There only goal was to lose some unwanted pounds. By showing them the value of being aware of portions, how much they should be eating, and the correct amounts they should eat, they were able to make simple lifestyle choices for a HUGE impact on their body composition, and numbers on the scale. I find that Flexible Dieting can actually make a greater impact on people with little to no activity level, that just need help with food. Flexible Dieting really exposes things like underrating protein and fiber, which imo are two very big factors in healthy lifestyles.

I find Flexible Dieting can work for the 20 something gym goer that wants to put on some muscle, or the 60 something just trying to live a healthier life.

Now, Flexible dieting does not need to be followed FOREVER. The beauty of this nutritional concept is that it’s always teaching you. Teaching you correct portions, amounts of protein, fat, and carbs in food, god sources of fiber, and how to balance them all together. You don’t want to have to weigh food for the rest of your life, and you don’t want to be the person that wont have cake at the wedding because it wont fit your macros. It teaches you the most important quality in any sort of diet, and that is BALANCE. As with everything in life there is a time and place. If you are needing to make weight for a meet or show, or need to cut down for a photo shoot then those would be excellent times to count macros to help keep progress moving forward in a track able manner, but if you are away on a honeymoon, or out of town escape, maybe just traveling in general, or out to eat with family(depending on the situation) then there is a time to just ENJOY LIFE. In those instances, I will still focus on eating good amounts of protein and fiber, but I wont worry as much if I happen to get dessert when I normally wouldn’t. You need to have a diet that works for you, and not the other way around. 

Advantages of Flexible Dieting

  • Allows you to know exactly how much food you are taking in
  • Allows you to balance your caloric intake and make adjustments depending on goals and current state
  • Freedom to enjoy more foods well dieting, instead of following a restrictive diet
  • Can get creative with food choices and food timing
  • Precision
  • Routine
  • Learn how your body handles various amounts of foods, and food timing o hit
  • Provides targets or structure to hit each day
  • Optimize body composition
  • Healthy Relationship with food

Disadvantages of Flexible Dieting

  • Hard to weigh everything, or travel with scales
  • Can lose sight of micro nutrients
  • Time consuming
  • Stressful
  • Hard if your device dies
  • Can develop a OCD way of eating

How to make Flexible Dieting work for you.

First question you need to ask yourself is this. Is it the right time for me to start flexible dieting? or Can I reasonably add this into my routine without causing a total life change? I only bring those two questions up as I want to see everyone have complete success with Flexible Dieting. If you have loads of life going on and you are worried that adding one more thing into the equation could send you into stress city then I don’t want you to try it, get overwhelmed and then have a bad taste in your mouth for Flexible Dieting.

I am not one who takes his scale out to eat with him, but if you want you, feel free to give you that extra level of support. Flexible dieting should be made as just one other tool in your arsenal. For example, I recently went traveling out of town. I chose not to bring my scale. Why? One, because I was on food trip and that was the main focus, and two I didn’t want to be bothered by weighing things out, and carrying a scale with me.

Whenever I travel, or go out to eat, or just eat something I might not know the breakdown I always approach it the same way. Protein becomes my focus. Typically when traveling or eating out protein is the lowest macro found, so I always try to either add in extra protein or make sure to bring some protein supplements with me.

With Flexible Dieting and weighing things out for a long time you begin to be able to judge the size and weight of things without actually using the scale. That way when I get a chicken breast brought out to me, I can look at it and make a judgement of how much it might weigh. After that, you can either chose to enjoy yourself and eat what you would like, or knowing things like butters, heavy sauces, pastas, deep fried items, etc can and potentially will have hidden fats and carbs. With your knowledge of Flexible dieting you can navigate a menu and find items that might be high in protein and lower in fat/carbs. Looking for things such as sea food, lean cuts of meat, lots of veggies, little sauces, and separate ingredients.

When eating out or even if its something brought into the house like pizza or a dessert dish, but remember that one meal is not going to make or break your diet. Flexible Dieting I feel does a great job at food association and making you realize that you don’t need to sit down and eat an entire cheesecake in one sitting. Enjoy your piece, track it objectively, and move on with your day.

Last thing I will say about eating out, or just guesstimating in general is I typically will over estimate on carbs/fats and under estimate on protein. The objective is not to get spot on, but to just get close to make an account for what your actually eating.

Hopefully this article helps relay some more information on what IIFYM or Flexible Dieting is, pros and cons, and how to add it into your life. Being able to still go out and enjoy yourself verses restricting foods because they are not labeled “clean” or fit in your diet. I believe you should be able to enjoy anything you want as life is short. I enjoy the fact that Flexible Dieting allows me to enjoy, but doesn’t let me get crazy which I know is unnecessary.

How Applesauce Will Change Your Life

I recently got asked by the great Steve Hall  to write an article talking about my my adventures with macros, adapting them in the kitchen, and how I make them work for me.

Once you have read this, head over to Revive Stronger. A one stop shop for all your fitness needs. Numerous articles, coaching, videos, recipes, and more!

Original article here      If you go to original article, you will also find yourself a secret recipe!

How Applesauce Will Change The Way You Diet Forever

Never have I met someone who is as creative with their food as my friend Dustin.

Cookies, Brownies — incredibly tasty food.

Normally very high in fat and calories.

But Dustin somehow makes these ‘diet friendly’ versions, that aren’t crazy high in fat or calories; I don’t know how the man does it. Today I want to share with you his story of how he got into fitness and fell in love with cooking.

Dustin is what you could call a late bloomer to the fitness world.

He dabbled a bit in sports, but nothing really stuck with him in his younger years. Not until he hit a point in life that he was so unhappy with his self-image that he needed a change. Luckily he soon fell in love with fitness and developed such a passion for bettering himself that it bloomed into the need to help others.

Dustin will be talking you through his transformation and how applesauce changed the way he approach a diet, forever.


Doesn’t it seem like everyone you talk to is on some type of diet?

Low carbs

Fasting

Atkins

Paleo

…I can’t eat this, better not have that after 6pm, and the list goes on.

When you take a step back and look at all these ‘fad’ diets, what do they usually have in common?

Needless Restrictions.

The Clean Eating Saga

Growing up, I ate pretty bland.

Typical meals usually consisted of meats, potatoes, and vegetables. It was lacking a whole lot of flavour, and there wasn’t much variety. Once dinner was done though, there was always dessert; cake, donuts, cookies, pudding.

It didn’t matter what it was.

Needless to say, I grew up with a slight weight issue. I struggled with this for the majority of my adolescent years. Growing up, I never really developed self-control, or thought about the repercussions of eating an entire line of Oreos! It wasn’t until I graduated high school that I realised I needed a change.

At the time, clean eating was all the rage.

Chicken, brown rice, and broccoli am I right???

Typical “bro meal” if you will.

I’m not sure if you’ve noticed a trend, but I had yet to have any FLAVOUR in my life. It was bland food after bland food! I rode the “clean eating” train for a while, and even gave up sweets in an entirety for a whole year!

Yes, that meant no cake on my birthday!

Soon after that, I found out about Flexible Dieting, and a new page was about to be written

Fats & Sugar Just Taste so Good!

With the introduction to Flexible Dieting in my life and my need, or better yet, my hunger for flavour, I found myself on a quest to become a mad food scientist.

So, let’s take a moment to look at some of the problems we face with eating all the foods that we love. Typically they are caloric dense, high fat, high carb.

“Macro killers”

That is already an issue.

Now, you stack this up with someone who has a killer sweet tooth, or someone who might have been restricting themselves, and now you’re on the verge of, or have the potential to binge on these calorie dense foods. This could be detrimental, and could also be potential diet disaster when not kept in proportion and balance.

So, how do you incorporate these foods into your lives, yet maintain a healthy lifestyle?

Once I started counting my macros, I only had a limited amount available, so I needed to figure out how to eat all the foods I loved, while still fitting them into my macros, and be able to enjoy other foods that day. That’s not the easiest task when you want brownies, or cake, and you only have 55g of fat to work with.

Fat, for me, seemed to be the biggest issue.

Not only did I not have a tonne to work with, I typically don’t digest high fat content foods well after clean eating for so long. This lead me to really dive deep into different ingredients, and figuring out how to make substitutions to make a healthier product, yet maintain that same great taste.

For example:

  • Pumpkin or applesauce for fat sources
  • Honey, stevia, and splenda, for sugars
  • Low fat butters and almond milk, as lower calorie alternatives

Yet, in the world of cooking, fat is flavour, they say, and you can’t always expect things to taste great with no fat content.

So, I also had to play around with lower carb options such as coconut flour, protein powders, and thickening agents. I think cooking and baking is actually very similar to Flexible Dieting in general. You need to have some give and take, and balance with it all. After figuring out that I could eat foods I like, and I could make healthier options, it was a nonstop roller coaster

Flexible Dieting Changed My Life

I think finding Flexible Dieting was one of the most pivotal moments in my fitness career, because it gave me the realisation that I don’t have to suffer mentally, or physically, from the foods that I eat.

No longer do I have to choke down dry, plain food because I thought it was the healthiest option.

Once you open your eyes to that fact, there isn’t a single food you can’t enjoy, you will really allow yourself to enjoy what you eat again. Although, we must always remember that the key is balance and moderation. In playing around with making healthier versions of foods, you will notice that instead of, say, a brownie that you might have a hard time fitting into your macros, or feel guilty about having, you can now eat that brownie, or maybe two, or three, for the same caloric hit, or even less!

How does that help?

Well, it’s mentally rewarding to say the least, but humans typically eat with their eyes the majority of time. So, if you have one brownie vs. a plate of brownies…

…which would you pick?

Also, the addition of more volume will help you feel full and satisfied, which can help combat unwanted snacking or overeating. This can than also open up more allowance for other foods in the day instead of having to sacrifice a chunk of macros for a small treat.

Adherence, to me, is king.

It doesn’t matter what you are doing, if you can’t stick with it, or if doesn’t fit your lifestyle, then it will never work in the long-term. On the other-hand, making your food work for you allows for nothing but adherence. You literally have the reigns, and can navigate though life’s challenges much easier knowing you can be flexible.

This really comes into play around holidays and on vacation. No one wants to be that person at the party who’s not eating anything because everything there is labeled a “bad food”, or their meal plan doesn’t allow it.

After adherence, I believe Flexible Dieting is helping to restore healthy mental relationships with food.

No longer do foods have to be kept “off-limits” because they are somehow bad for you.

Everything falls back to moderation — Too much of anything can be bad for you.

Overeating is simply overeating.

Flexible Dieting has given me an avenue to really flourish in baking and food preparation in general. Never before counting macros, would I focus so much on every detail, extracting every ounce of flavour I can, and fitting it into as much as I can.

Cooking is all about balancing ingredients with flavours, as life is about balancing goals with happiness. Without one, I don’t believe the other will flourish to near its capabilities. So break away from that bad food mentality, grab some supplies, and get baking your favourite treats again!

May the macros be great, and the flavour even better!

The Plan to takeover the holidays!

Hey everyone! With the holidays just around the corner I wanted to share a few tips and tricks to help you win the holidays and not put on a ton of excess weight.

1. Trim up some dishes. If a recipe ops for nuts, or full fat cream cheeses, gravy, sauces, and butters. Look for lite butters and gravys, low fat or fat free cream cheeses, greek yogurt, fat free dressings, or leave them out completely. A big one for me is using fat free cottage cheese as dressing or my salads.

2. Load up on macro friendly foods such as salads, fruits, lean proteins, and veggies. Piling your plate high with these foods will not only limit place on your plate for macro dense foods, but they will help fill you up so you have less room left for sweets.

3. Bring your own dishes. Veggie plates, fruit salads, turkey roll ups, and so many more. That way you at least have a good go to dish in a pinch if you need some snacks.

4. This one is more of a mental thing, but wearing tighter clothes will actually make you eat less because you will feel tighter in your clothes much faster than if you wore loose clothes. Mentally you will want to eat less so you are not uncomfortable in your clothes.

5. Make sure to keep your water close and stay hydrated! Staying hydrated can be key to not over eating during the holidays. Having more liquid in the system will help with hunger cravings. Also adding a bit of lemon juice to your water can help curb appetite!

6. Chew gum. Keeping the mouth busy can help take the mind off eating.

7. This gets different opinions, but I like to either fast for the day until dinner comes, or ill eat mainly protein leading up to the meal to save most of my calories for that one meal to help prevent way over doing my macros.

8. Sub out full sugar drinks for diet or lite versions to help save calories. Also do this if you are making cocktails as this will save you numerous calories.

9. If possible do some type of exercise that day just to help bring yourself into a calorie deficit.

10. Choose to be a helper! Help make food, drinks, set the table, anything that keeps you busy and helps prevent you from unneeded snacking.

11. Moderation is key. 1 cookie is fine. 20 cookies…not so much. Enjoy, but be mindful.

12. Don’t be afraid to say NO. Often times, friends and family can pressure you into eating more than you want or need to. Don’t be afraid to say no. You know you have goals in mind and are doing your best to achieve those goals. You are not being rude denying that 2nd piece of pie or extra helping of mash potatoes.

13. Don’t be a scavenger! Once you are done eating, either remove the food off of the table, or remove yourself from the table. The longer you sit there looking at goodies, the more tempted you are to start taking unneeded bites that can quickly add up!

14. Leave the leftovers. Let someone else take them home. You had your day of enjoyment, now lets get back on track. Last thing you need is a plate full of grandmas cookies sitting on the counter staring you in the face for days on end.

15. Last but not least, remember that it is the holidays, and you are allowed to indulge. Enjoy yourself, but stay reasonable. If you want 1 more cookie, or that glass of wine then do it! Obviously there is a point, were you are just destroying progress downing an entire platter of cookies by yourself, but that 1 extra cookie that will put you a bit over your macros will not derail all of your hard work!

 

 

These are just a few tips and tricks I use that I have found to help get through the holidays. I hope this helps you conquer your day!

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 😀 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