Tag Archives: fall

Maple Pumpkin Muffins w/ White Chocolate

It’s pumpkin season fam, so be prepared for all the 🎃 recipes, and everything else fall related! Muffins also happen to be a great fall food, and pumpkin n protein bake amazing together so this was set up for success from the word Go.

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Maple pairs absolutely fantastic with pumpkin, and pumpkin also pairs great with w.chocolate, so that led to today’s flavor
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Maple pumpkin Oat Muffins with White Chocolate –

162 cals / 5.5 f / 19.4 c / 8.4 p

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Ingredients :

44g cin @muscletech whey

80g old fashioned oats 

1 whole egg 

1 tbsp melted butter

20g Splenda brown sugar

244g pumpkin

50g maple @waldenfarmsinternational 

1/2 tsp vanilla

1/4b tsp maple extract

1/4 tsp @amoretti Cinnabon extract

1/4 tsp salt

1 tsp baking powder

28g W. Choc chips 

Instructions:

1. Preheat oven to 330 degrees
2. Mix everything in a bowl

3. Place batter in lined muffin pan

4. Bake at 330 for 20-25 min.

5. Let cool 10 min, then devour

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Here’s a list of things you might need!

 

Quaker oats, old fashioned, 2 5 lb. bags, 100+ servings 10-lb

MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Cinnamon Swirl, 4 Pound

Ghirardelli Classic White Chocolate Chip, 11 Ounce, 2 Packs

Farmers Market Pumpkin Puree 100% Organic 3x15oz

Splenda Brown Sugar Blend, 16-Ounce Packages (Pack of 2)

Imitation Maple Extract 2 oz

Here are a few pages you might like! 

No bake Chocolate Banana Oat bars!

Double Chocolate Banana Bread

The Big 3

Be sure to give this a like and a share! Be sure to follow me on Instagram and Facebook as well! 

Low Fat Vanilla Maple Pumpkin Spice Bars

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Fall. I have a love and hate relationship with it. I hate it cause it tells you that winter is coming, and winter in Wisconsin is brutal. I love it cause bugs go away, temps are warm in the day, yet cool off at night, and most importantly PUMPKIN EVERYTHING comes back around. I originally planned to make this a snickerdoodle theme but pumpkin just kept calling! Moist, light and fluffy, served great warm or cold! Enjoy!

Macros:

  • Calories – 179
  • Protein – 12
  • Fat – 4.6
  • Carbs – 22

 

Ingredients:

  • 1.5 Scoops Cinnamon Whey
  • 84g Lite Butter
  • 50g Splenda Brown Sugar
  • 50g Truvia
  • 240g Pumpkin
  • 2 tsp vanilla
  • 60g All Purpose Flour
  • 28g Almond flour
  • 2 Whole Eggs
  • 1 tsp salt
  • 1/4 tsp pumpkin pie
  • 1/8 tsp nutmeg
  • 1 tsp baking soda

Frosting Ingredients:

  • 2 oz Maple Syrup
  • 4 oz Fat free cream cheese
  • 28g Vanilla Protein
  • 1/2 tsp vanilla
  • 1/2 tsp cinnamon

Instructions:

  1. Preheat oven to 350 degrees.
  2. In a mixer place in soft butter and sugars. Beat until combined and fluffy.
  3. Add in your pumpkin, vanilla, eggs, and mix completely
  4. In a separate bowl place in the rest of your dry ingredients and combine.
  5. Slowly add in your dry mix to your wet and mix only until combined. Don’t over mix!
  6. Once batter is forms, dump and spread evenly in a greased 8×8 or 9×9 pan.
  7. Place in the middle of your oven and bake for 28min roughly. Depending on your protein it might take less time, or even longer. Just keep an eye out!
  8. Once done, remove from oven and let rest on a cooling rack for at least 10minutes.
  9. Well cooling, place all of your frosting ingredients in the mixer and combine well.
  10. Once loaf is cooled, frost and cut into 9 squares!

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Here’s some things you may need!

Cinnamon Roll Whey Protein Powder 100% Whey Protein 2 lbs (28 Servings) Amazing Cinnamon Flavor

Almond Pro Organic High Protein Almond Flour (Pack of 1), Low Fat, Kosher, Gluten Free.

Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)

Splenda Brown Sugar Blend, 16-Ounce Packages (Pack of 2)

Quest Nutrition Protein Powder, Vanilla Milkshake, 22g Protein, Soy Free, 2lb Tub

Walden farms Calorie Free Maple Walnut Syrup 12 oz

Here’s a few other pages you might like!

Low cal Chocolate Chip Zucchini Muffins

MuscleTech Nitrotech Crunch Bar

Lions, Tigers and Gym Go-ers, Oh My!

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

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

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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!

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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.

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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 !

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Coffee in my Cake cause Drinking it isnt enough

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

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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

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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!

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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 !

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