Tag Archives: macros

Quick + Healthy Halo Top Milkshakes

Shy away from dessert drinks because they’re loaded with calories? Have no fear, check these recipes to save the waste-line and still party. .

Quick and easy Healthy Milkshake 101:
IMG_2402
1 pint Mint Chip @halotopcreamery
8 oz Almond milk(or milk of choice)
15g @oreo Cereal
Blend together. Pour into glass of choice. Feel free to drizzle @waldenfarmsinternational chocolate sauce in glass as well. Top with Fat free cool whip and reduced fat Oreo. .
.
Whole milkshake – under 400 cal and over 20g of protein. Add some Creme De Menthe and you got yourself a protein packed grasshopper 😎😎👨🏻‍🍳 Want to kick it up some more, add a scoop of muscletech cookies and creme!

or how about,

Fat free vanilla ice cream, almond milk, and Bailey’s Irish cream makes for a delicious low fat dessert. Throw a piece of protein CnC cheesecake and your set. Less than 7g of fat here. Recipe for CnC Cheesecake

or even this,

IMG_3086 (1)
3/4 pint @halotopcreamery CnC,
Splash of milk,
At least 2 shots of Irish creme 😉(I’m from Wisconsin so it’s gotta be strong)
.
Blend together. Pour into a glass and cut stir sticks out of a dark chocolate seat salt @detourbar bar, sprinkle some cookie crumbs on top and your set!👌

Here are some things you might need!

Oreo Os Cereal – 1lb 3oz Box (Pack of 2)
Halo Top Ice Cream Pint, Mint Chip, 16 Ounce (Pack of 8)
Oreo Reduced Fat Chocolate Sandwich Cookies, 14.3 Ounce (Pack of 12)
Halo Top Ice Cream Pint, Cookies & Cream, 16 Ounce (Pack of 8)
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Cookies and Cream, 4.00 pounds
Detour Simple Whey Protein Bar, Dark Chocolate Sea Salt Almond, 1.1 Ounce, 9 Count
Walden Farms Chocolate Flavored Syrup 12 fl oz

Here are a few pages you might like!

Maple Pumpkin Muffins w/ White Chocolate

Eat more Food, Lose more weight! Save calories while dieting!

Legendary Foods Review!

 

Muscletech Protein Cookies

mtechlogo_640x300

In case you have been living under a rock, or no where near fitness related shops/people and haven’t had the chance yet to hear about some of the best protein cookies on the market, then stick around. Muscletech went to work in the lab to bring you some of the highest quality baked protein cookies in the game today. Better macros, texture, and flavor than many of its competitors. I highly recommend looking into these especially if your a fan of Len and Larry’s or BuffBake, as I find these to be much better options.

IMG_2351

@muscletech triple chocolate cookie review .
.
350 cal / 9f / 49c / 18p .
.
92g cookie so fairly decent size here. Roughly the weight of 1.5 quest bars. Chocolate base cookie with chocolate chips and a chocolate drizzle for a delicious looking treat. This cookie is also gluten free, no artificial flavors or colors. Smells very faint of chocolate. I warmed it up just a tad for some soft texture appeal😉 Good chew to it and texture is pretty solid. Just a small bit of a grainy feel well chewing. This cookie didn’t have the strongest chocolate flavor so that could be improved but overall flavor was still enjoyable to eat. So far my ratings are CCCD, PB, TC
.
.
Overall – 7/10 .

MuscleTech Protein Cookie – Triple Chocolate

IMG_2338

@muscletech chocolate chip cookie review
350 cal / 9f / 49c / 18 p .
.
92g cookie so roughly the weight of 1.5 protein bars, so macros are slightly justified. Nice to see lower fat in the cookie compared to LnL. Tan cookie about the size of my palm, drizzled with chocolate, and chocolate chips throughout the cookie. Aroma here is of a nice chocolate. I warmed it up and man was that a good idea. Chocolate just started to melt slightly and gave it a great warmed cookie taste. I thought texture here was great. Soft baked cookie is a great description. @muscletechnailed this IMO. Chewy, Soft, and chocolaty, all the things I want in my cookie. Definitely can’t recommend this enough. .
.
Overall – 9/10

MuscleTech Soft Baked Whey Protein Cookie, Chocolate Chip, Gluten-Free, 3.25-ounce (Pack of 6 – 92g)

81DgdCm1k-L._SY450_

Peanut butter is my second favorite flavor of the MT cookies(depending on when I try the Bday cake!). Peanut butter base with a chocolate drizzle. Absolutely delicious when warmed up in the microwave. Just a slight bit of dry/grainy texture to it. Would like to see just a bit more PB come through.

8/10

MuscleTech Soft Baked Whey Protein Cookie, Peanut Butter, Gluten-Free, 3.25-ounce (Pack of 6 – 92g)
image_skuMT4890012_largeImage_X_450_white

I haven’t had the chance to try this flavor yet as it’s brand new but I will report back when I do!

MuscleTech Soft Baked Whey Protein Cookie, Birthday Cake, Gluten-Free, 3.25-ounce (Pack of 6 – 92g)

Here are a few other pages you might like!

Protein Puppy Chow!

Maple Pumpkin Muffins w/ White Chocolate

No bake Chocolate Banana Oat bars!

Blueberry Oat Bake

IMG_2463

Just look at that beauty. Feast your eyes on the next treat you’re about to make for yourself. You might make with the intentions of sharing, but once you bite into this soft, fluffy, moist, delicious bar your not going to want to share. Eat it warm, cold, plain, or spice it up with toppings anyway is a good way as long as your eating it! 

IMG_2467

I thought some fat free cool whip, fresh blueberries, and some cinnamon @epicspreads would be a great combo! 

Macros: Per 9 Slices

Calories – 150

Fat – 5.8g

Carbs – 15.6g

Protein – 7.8g

Ingredients:

80g Oat Flour(ground up oatmeal)

44g or 1 scoop of Whey(I used MT Cinnamon)

100g Truvia or granulated sugar of choice

1/4 tsp Xanthan Gum(Optional. I added to experiment but not sure it made much difference.)

21g Lite butter 

28g Coconut Oil (melted)

115g 0% Plain Greek Yogurt

1 whole egg whipped

4 oz Low fat milk or milk of choice

46g Liquid egg whites

1 tsp vanilla extract 

1/4 tsp salt 

1 tsp cinnamon (optional)

75g Fresh Blueberries

IMG_2465

Instructions:

(Preheat oven to 350 degrees)

(Prep steps: Whisk Eggs, Grind oats into flour, spay a 8×8 pan with non stick spray, use parchment paper if you would like, melt butter, melt coconut oil.) 

1. Add all of your dry mix together in a medium bowl and combine well. Feel free to add in your blueberries as well and gently cover them in your dry mix.

2. In a separate bowl add in all of your your wet mix.  Whisk everything together until combined. 

3. Proceed to add your dry mix into your wet, folding with a spatula gently well you do. Careful not to mash your blueberries. 

4. Place into prepared 8×8 pan and bake in the middle of the oven for roughly 25-30 minutes. Use the toothpick test to check if done to be sure.

5. Once baked, remove from oven and place on cooling rack for at least 15 minutes. After 15 minutes feel free to slice and eat!

Serving

I topped mine with fat free cool whip, fresh blueberries, and @epicspreads cinnamon peanut butter. This bake would also be fantastic with a bit of honey and a dash more of cinnamon paired with a hot cup of coffee for breakfast, a nice snack, or for dessert with a scoop of ice cream! Check out a few ice cream recipes here – Coffee Ice cream Nice Cream

IMG_2466 (1)

Here are a few things you might need to make this happen!

Nordic Ware 47500 Naturals Aluminum Commercial 8″ x 8″ Square Cake Pan, Silver
USA Pan Bakeware Square Cake Pan, 8 inch, Nonstick & Quick Release Coating, Made in the USA from Aluminized Steel
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Cinnamon Swirl, 32 Ounce
Truvia Natural Sweetener Baking Blend 2.5LB
Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce
Epic Spreads Nut Butter (Cinnamon Roll Peanut Cashew Coconut)
Bob’s Red Mill Old Fashioned Regular Rolled Oats, 32-ounce (Pack of 4)
Xanthan Gum Gluten Free(8 oz) – USA Packaged & Filled in a Dedicated Gluten & Nut Free Facility
Simply Organic Ground Cinnamon, 2.08 Ounce
Watkins Original Extract, Baking Vanilla, 11 Ounce (Packaging may vary) 

Here are a few other pages you might like!

Eat more Food, Lose more weight! Save calories while dieting!

Muscle Brownies(LnL)

Chocolate Chip Apple Cinnabun bake

All About Donuts!

Check out my latest video!

Phoros Nutrition Protein Pancakes

IMG_1795

@phorosnutrition Protein pancake review.
.
1/2 cup svg – 220cal / 3f / 18c / 30p/ 2 fiber
.
.
First off, went to make 2 svgs as it directs a cup of water, but that was to much liquid so I had to add in another half svg to thicken it up. Good looking pancakes after cooked for the most part, but not extremely fluffy, and they cook fast. Definitely not a pancake I would eat plain, but with a good syrup it doesn’t taste bad. It’s a bit dry of a cake, that could be either from the oat Flour, or whey concentrate, and the cake itself could use a bit more base flavor. Macros for the cakes themselves are pretty solid, and similar to brands like @flapjacked , but these are slightly lower carb and higher protein. Yield for a batch is also pretty similar to competitors as well. 2-4 cakes per svg depending on size. Ingredient list is fairly short as only 6 things listed, so you know everything going in which is a plus. Worth mentioning that this blend is 0 sugar! .
.
Overall I gotta go with a 6/10. Macros are good, but taste needs improvement.
Protein Pancake Mix by Phoros Nutrition High Protein Low Carb Original Recipe, 1lb

Check out my latest video talking about 0 Calorie Foods, including the syrup I used on this stack! 

Here are a few other pages you might like!

Legendary Foods Review!

MTS Cookies & Creme Protein Review

Low Fat Pumpkin Cheesecake

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins 

Eat more Food, Lose more weight! Save calories while dieting!

Simple steps to cut excess calories that could be stalling progress! 

 

Condiments

Ketchup, Mayo, Ranch, and Pancake syrup are all delicious and absolutely great choices when choosing a condiment, but unfortunately when your trying to cut your calorie intake these little extras can end up costing you hundreds of extra calories a week. Condiments can end up being very sneaky when figuring out calorie intake as they are often forgot about, yet 1 tbsp of untracked mayo could cost you a whopping 100 extra calories! That’s 25g of carbs or 11g of fat that you could be using elsewhere!  I included a few graphics to help you visualize and compare some of the more popular condiments.

calories-in-condiments-hidden-valley-ranch-dressing-kikoman-soy-sauce-21570808 condiment-table

How to cut out some calories:

1. Swap out Cream dressings for liter fair dressings and sauces i.e. ranch, mayo, tartar sauce for Greek yogurt, lite sour cream, or avocado based dressings

2. Look for reduced sugar, low fat, or no fat added options

3. Buy 0 calorie syrups and sauces from companies such as Walden Farms or Skinny Syrups.

4. Incorporate more seasoning into your food to reduce the need for excess condiments

5. Make sure your tracking correctly! Again, 1 tbsp of the right dressing can make a big calorie hit in your daily goal.

6. Make your own homemade dressings! 

Now, you might be saying “Dusty, then what in the heck do I use?!” Well, here are the top 5 most macro friendly condiments to use per 1 tbsp(flavors and brands may vary)

1. Hot Sauce – 1 calorie

2. Salsa – 4 calories

3. Horseradish prepared – 7 calories

4. Soy sauce  reduced-sodium – 8 Calories

5. Yellow Mustard – 9 calories

Ones to watch out for: Honey, Mayo, Tartar Sauce, Whipped Dressings

So, as you can see it can be extremely easy to shed extra calories just by switching what you put on your burger! Say you ate 1 tbsp of mayo a day, and switched that for yellow mustard. In the course of one month, that’s over 2,700 calories you can save! Huge impact in your dieting success and speed of diet! This graphic below just does a good job showing alternatives to potential foods. Now, some might be just as caloric dense, but avocado compared to mayo will have a greater micro nutrient effect on the body, as well I am sure the whole wheat pasta carries more fiber per serving compared to the regular pasta. As we know, more fiber is what’s going to help you keep that feeling of being full.

BeFitMotivation-6-4

Beverages

150911094912_1_900x600

A recent study conducted in The American Journal of Clinical Nutrition showed that 37% of daily calorie intake or roughly 400 calories(various on person) comes from the liquid we consume. Now, if you’re dieting, 37% of your daily calories is quite a bit to sacrifice to the liquid diet. Over consumption of calories on beverages is extremely easy to do. Another mindless refill at dinner, the 4 creamer pods you put into your morning coffee, the 2 extra shots of syrup in your Starbucks for that afternoon pick me up all adds up to hundreds of extra unwanted calories.

 As you probably expected some of the worst culprits are full fat, sugar loaded coffee, soda, fruit based drinks and juices, sweet tea’s, and alcohol. Yet, as these two pictures show for comparison, its so easy to make minor adjustments to save yourself literally HUNDREDS if not THOUSANDS of calories a day, week, and month. I know Starbucks and coffee in general is very popular so lets start there. On the left you have a mocha for 400 calories vs a non fat latte on the right for 160 calories. That is a difference of 240 calories!  If you’re like me, you have coffee daily, if not a few times a week, so that’s an extra 750 – 1000 calories or more a week you could be saving! That’s over a pound a month in just switching coffee!

The next one that hits home for me is the soda example. 280 calories in a regular coke or go with the diet route for 0 calories! Yes, that’s right 0 calories! That is literal diet savor right there! Imagine, all of the sudden getting hundreds of extra calories to eat, just because you switched your beverage of choice. Now, I’m not saying these drinks are taboo, but if you’re dieting, and trying to maximize volume for caloric return, then its a route worth going down. One item that is very popular right now are energy drinks. Many of them are loaded with even more sugar than your average soda, yet almost every brand out there has a sugar free version available, so again I recommend checking those out. Monster Zero Orange, and Rockstar are my go to’s.

As far as alcohol containing drinks I would recommend sticking with vodka, rum, whisky, gin, or light beer. If getting with a mixer opt for a diet option.

 

Volume Foods 

This might seem like a easy no brainer but I think people really overlook the power of using low calorie, high volume foods to help fight hunger and help keep you full.  100g of broccoli compared to 100g of Pop tarts are totally different. 100g of broccoli although weighing the same, will give you a much less caloric hit, as well as a bigger edible volume upside. Not to mention all the micro nutrient benefits as well.  This graphic below does a great job showing how much volume you could be eating for the same amount of calories, just distributed better. 

tumblr_m95p2e1ynL1rtfqnfo1_500

As you can see from the chart below some of your best options to look into for volume to calorie ratio would be cucumber, romaine, cabbage, summer squash, and radish. Some of the higher calorie vegetables would be sweet potato, corn, peas, carrots, and onions. Now looking at the chart, lettuce at 7.8 cal per 1/2 cup is amazing for that kinda volume. You can eat salads all day long and take up such a small portion of your daily calorie allowance. Pair that with a lean protein, and some low calorie dressing and you’ve got yourself a high volume low calorie meal. Meals like that are fantastic for getting your through to your next meal or I love using them if I am trying to save a bulk of my calories for a dense meal later in the day. Now what makes all of these low calorie foods also important is not only their micro nutrient value, but also the power of fiber. 

If you’re not familiar with fiber, or what it does I will give you a quick run down. 

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.
  • Helps maintain bowel health.
  • Lowers cholesterol levels. 
  • Helps control blood sugar levels. 
  • Aids in achieving healthy weight.
  • Helps reduce hunger 

Now, all of those are important factors, but the only I want to focus on is the reduction of hunger. When I worked for GNC to often I would have people come into looking for a appetite suppressant. Something to help them curb the hunger so they wouldn’t be snacking in between meals. Now, you would first want to look at what’s making up their meals, but besides that I would try to stress to every customer the importance of fiber in their diet. If you eat a diet primarily based in sugar, your body will burn that very fast, which in result leaves you feeling hungry. Ever wonder why after eating a big salad your full for awhile, but you eat a cupcake and soon after your craving another. 

Other veggies that I would recommend looking into to make staples in the diet would be zucchini, spaghetti squash, and cauliflower. These 3 veggies are fantastic for making noodles with to lower carb count, or additions to recipes for added health, volume, and macro support, and getting creative to mimic those higher caloric foods. Zoats Zucchini Muffins Cauliflower Muffins

 

1d2cfa4d8016fa252a5ec3374588024c--eating-healthy-healthy-cooking

Now, sadly fruit is not quite as a miracle food in terms of volume to calorie density. Watermelon, strawberries, cantaloupe, honeydew melon, and raspberries are coming in at your best bet per 1/2 cup servings. Banana, grapes, kiwi, mango, and pear are your most caloric dense per 1/2 cup servings. Dates and raisins are going to be your ‘worst’ options at higher calorie count per 1/4 cup verse 1/2 cup servings for everything else. Now, when I say ‘worst’ I am not saying that it’s a bad food, it’s just the highest calorie option for fruit.

8460ebd23c5dd63e57f5913efd1f4a35

A couple of other foods worth looking into that are excellent volume foods are, protein fluff, low cal popcorn, rice cakes, low fat ice cream, protein ice creams, cream of wheat, and low carb bread/wraps. 

download (1)

Hunger Fillers 

I felt this was a great category to add as it’s extremely handy to have quick tools to have access to that will help you get through to your next meal with little to no calories used up. 

SF Jello 

Water – 0 calories! It might be simple, but water makes a huge difference in hunger! 

Sugar free gum 

0 calorie water flavorings like Mio, Crystal Light, etc. 

Tea 

0 calorie sauces, syrups, jelly, etc from companies like Walden Farm or Skinny Syrups.

Black Coffee

Shirataki Noodles

Protein Choices 

Now, if you’re reading this your most likely trying to lose weight, and maintain some muscle. If that’s the case then we both know that protein is going to play a key role in helping make both of them happen. Now since you have to consume it anyway, it might pay to look at where your sourcing your protein from and see if you can cut some calories. 

Some of your best options for low calorie protein sources are going to be Turkey Breast deli meat, Cod, Mussels, Turkey legs, and chicken breast. Now if you don’t think you will run out and buy mussels or turkey legs, you can also look into pork tenderloin, or eye of round steak. 

d1eef402f9ef84f58dfa22f85d3fe4d6.jpg

Now some sources that are going to ring in on the higher end of the calorie dense scale would be things like ribs, sausage, bacon, dark meat, deep fried meats, fatty seafood like salmon, and cuts of beef.

Don’t make life harder than it already is

Dieting can be hard. Reduction of calories, hunger pains, HANGRY mood all the time. No one wants to deal with it. You don’t, I don’t, and your friends don’t either. Above, I have laid out simple hacks and guides to easily make small modifications to your diet without making an extreme lifestyle change. These small changes and reduction in calories in various aspects of your diet I guarantee will make HUGE impacts in your dieting success. 

Be sure to check out my latest video talking about some calorie free foods I mentioned! 

Here are a few things I have talk about above! 

Lipton Green Tea, 100 Percent Natural 100 ct
Trident Sugar Free Gum, Spearmint, 18 Count (Pack of 12)
Walden Farms Caramel Syrup/Blueberry Syrup/Strawberry Syrup/Pancake Syrup/Chocolate Syrup – Sweet Syrups 12 oz. x5.
AlphaMind Vitamin Coffee Hazelnut – The Best Light Roast Coffee With Added Vitamins and Minerals
Mio Water Enhancement – Berry Variety (Pack of 4) (Berry Variety)
Jell-O Sugar-Free Gelatin Dessert, Strawberry, 0.60 oz
Miracle Noodle Zero Carb, Gluten Free Shirataki Pasta and Rice, 6 bag Variety Pack, 44 ounces (Includes: 2 Shirataki Angel Hair, 2 Shirataki Rice and 2 Shirataki Fettuccini)

Here are a few other pages you might like!

Easy, Quick, Zucchini Brownies!

Coupons!

Optimum Nutrition Cake bites

Cheesecake 3 Ways, Bday/CnC/Smores 

Coupons!

Hey everyone! Just wanted to update you on all of my available discounts for you!

detour-featured

Code: Dusty – 20% off your first order 

Detour Bar is one of my newest additions to the team but very excited to be a part of the company! They have tons of various bar options and flavors from lower calorie fruit options, to a bit more calorie dense chocolate options! I highly recommend their bars! Check out my review here!

http://www.detourbar.com

 

AlphaMind_Coffee_Logo

Code: BACHRONSITER – Saves you 10%

Alphamind Coffee was the very first company I chose to partner with. John is doing amazing things, and is such a great person to work with. I cant say enough good things about him and AMVC. Check out my review here 

http://www.alphamindcoffee.com

 

xvehbLGu_400x400

Code: Dusty – Saves you 10%

I have been using Epic Spreads for at least 2 years now it seems. Patrick the man behind it all is a class act. I’ve had the privilege of being able to meet him, as well as have many fantastic talks about business, life, and everything else. My top flavors are cinnamon, chocolate, and white chocolate peppermint.

http://www.epicspreads.com

logo

Code: the_flexible_baker – Free shipping and box of bars for $23.99

https://www.squareorganics.com/

images

Code: Dusty – Saves 3.59 an order. 

https://realgoodfoods.com/

GNC Lemon Meringue Lean Bar

I think GNC definitely had summer flavors in mind when creating this guy. Lemon is a perfect flavor choice in the warm months as it’s usually lite, refreshing, and delicious. Read below to see if GNC was able to get it right!

IMG_2306

@gnclivewell lemon meringue bar review –
170 cal / 6f / 21c / 15p
Decent macro split here with this bar. Protein could be a bit higher but as long as it’s at least 15 I’m usually happy. Very nice lemon smell to this bar, and has a almost fluorescent yellow rice crispy looking bar with a vanilla dipped bottom. Pretty solid lemon flavor here without being to overpowering. You don’t really get any meringue with this bar unfortunately. Really wasn’t sure how they were going to pull that off. It consistency is very similar to a rice crispy or a cereal bar with just a slight dry grainy finish. Every with that said it’s still an enjoyable eat, and if I remember correctly they have a decent price point.
Overall – 6.5/10
GNC Total Lean Lean Bar Lemon Meringue 5 bars

Here are a few other pages you might like! 

Optimum Nutrition Cake bites

High Protein Chocolate Mousse

MuscleTech 100% Whey Advanced French Vanilla

Cheesecake 3 Ways, Bday/CnC/Smores

Check out my latest Youtube video!

Be sure to like, comment, share, and subscribe!