Tag Archives: macros

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!

Chocolate Cake Truffles

Chocolate Cake Truffles

Fancy Fancy anyone? Truffles are such a delicate, delicious, and usually a rare treat. Well, how about truffles you can easily make at home, that’s easy, and healthy! Well, look no further as I have something to satisfy that sweet tooth. The ever so talented Elkie Chiu, or @elkie888 has created these amazing protein truffles! She has a peanut or a cookies and cream version to pick from! 

Be sure to follow Elkie on here Facebook, IG, and Website!

Macros for Peanut Truffle

  • Calories – 69
  • Carbs – 5.1g
  • Fat – 3.6g
  • Protein – 4g

 Cookie and Cream Truffle

  • Calories – 69
  • Carbs – 5.6g
  • Fat – 3.3g
  • Protein – 4.3g

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Ingredients

Bottom Cake Layer

1/2 a chocolate protein cake or approx 5-6 chocolate protein muffins or any mixture of protein cakes you want about approx 200-300g of Cake (this will really depend on the cake you use) Here is a chocolate cake by Elkie or here is a chocolate cake by me

40g Lightest Cream Cheese (3%Fat)

20ml of almond milk

10g Vitafiber syrup can use any syrup

Peanut layer

20g Peanut Flour

10g Coconut Flour

10-20ml almond milk

10g Peanut Butter

 Few drops of liquid sweeter (stevia) optional

Cookie and Cream layer

20g Cookie and Cream protein powder or Vanilla Protein powder

10g Coconut Flour

10-20ml almond milk

1 crushed Oreo

Few drops of liquid sweetener (stevia) optional

Coating

80 sugar free dark chocolate

8g melted coconut oil 

Method

1.Break up the chocolate cake into a large bowl so it resembles breadcrumbs

2. Add the cream cheese and mix it into the cake crumbs

3. Add the syrup , then slowly add the milk until the mixture comes together to form a dough.

4. Divide the dough into smaller pieces, I made 20 mini from my cake mixture. This will depend on how much cake you used and how big/small you want the truffles to be.

5. Roll the divided pieces into balls and place on a lined baking tray in the freezer for 20 minutes.

6. Meanwhile make up your peanut layer , add the ingredients of the peanut layer into a small bowl and slowly add in the milk bit by bit until it comes together into a soft dough. You may not need all the milk or if its too wet add a little more peanut flour to the mixture , You should be able to form a soft dough.

7. Now divide the mixture into about 10 pieces. Repeat the process for the cookies and cream layer but add in the crushed oreo at the end, Also divide mixture into 10 pieces

8. Take the semi frozen cake truffles out of the freezer. Now place your peanut dough onto a piece of cake truffle and shape into a square, repeat for the remaining peanut dough. Do the same for the cookies and cream dough . when you have finished place the truffles back into the freezer for another 20 minutes .

9. Start to melt the chocolate and coconut oil over a water bath, the coconut oil helps thin the chocolate and gives the chocolate coating a nice sheen.
10. Take the semi frozen truffles out of the freezer . Prepare another baking tray with baking paper and coat each truffle with the melted chocolate . I found that it was easier place the truffle on the fork and spoon the chocolate over, that way you don’t end up using too much chocolate all at once as you can shake off the excess gently.

11. Place on baking tray and leave to set in the fridge. You can freeze these truffles or it will keep in the fridge for a week (if it lasts that long lol ) The macros will vary depending on cake used, type of chocolate etc

Here are some things you might need!

Organic Coconut Flour (4 lb) by Anthony’s, Certified Gluten-Free, Non-GMO

MuscleTech Nitro Tech Ripped Whey Protein Isolate Weight Loss Formula, Cookies and Cream, 2 Pounds

Fiberyum Imo Syrup Sweetener, 2.5 Pound, Pre-biotic Fiber Sweetener, Sugar Free

Protein Plus Peanut Flour Gluten Free — 16 oz

SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Creme, 2 Ounce

Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce

Oreo Reduced Fat Oreo Cookie, 14.3 -Ounce Packages (Pack of 4) by Oreo

ChocZero 50% Dark Chocolate, Sugar free, Low Carb. No Sugar Alcohol, No Artificial Sweetener, All Natural, Non-GMO – (3 Bags, 30 Pieces)

MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Milk Chocolate, 2 Pound

Here are a few other pages you might like!

It’s Okay to Gain Weight

Pumpkin and Butternut Squash Pie

Nice Cream! Banana Ice Cream

Man Sports Cookie Stuffed Cookie Protein Review

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

Pumpkin and Butternut Squash Pie

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Something about a piece of pie covered in ice cream that just gets my taste buds going. I was cleaning out my freezer the other day and came across some frozen butternut squash. No idea why, but my first thought was instantly; let’s make a pie! Was debating on what would go good with the squash, so I got to thinking. Pumpkin is very similar, so I used that as more filling, then definitely want to incorporate all the usual spices, such as cinnamon and nutmeg. After that, you really can get as creative as you want! Enjoy this pie cold or warm(I prefer cold), as breakfast, dessert, or a snack whenever!

Macros: Makes 8 servings

Calories – 301

Fat – 8.6g

Carbs – 44.6g

Protein – 10.8g

Macros w/out crust: Makes 8 Servings

Calories – 201

Fat – 2.6g

Carbs – 32.6g

Protein – 9.6g 

Ingredients: 

1 Pie crust Dough(Optional)

3.5c 100% Pure Pumpkin(Drained)

330g Butternut Squash(Drained)

44g Nitrotech Cinnamon Whey 

50g Splenda Brown Sugar (Granulated Sugar of choice)

1 Whole Egg 

2 Egg Whites 

6 oz Sweetened Condensed Milk(Used a caramel flavor) 

2 oz WaldenFarms Caramel Syrup 

2oz Unsweetened Almond Milk 

1.5 tsp Cinnamon 

1 tsp Vanilla 

1/2 tsp Nutmeg 

1/4 tsp Ginger 

1/2 tsp Kosher Salt 

Here is my review on the protein used in this recipe!

Instructions: 

1. If using a crust, bake it to said directions. Once done take out and reduce oven to 325 degrees. 

2. Whisk together dry ingredients in a bowl. Set aside

3. Food process your squash to turn more into a puree. Then use a cheesecloth to get rid of excess moisture. Drain the pumpkin with the cheesecloth as well. 

4. Next in a big bowl add in your eggs and whisk well. Then add in your squash and pumpkin. Combine well. 

5. Add in the rest of your ingredients, mixing well to ensure even distribution. 

6. Pour pie batter into prepared crust, or prepared dish if going crust less. I had roughly 3/4c pie batter left over that I cooked crust less in a small ramekin. 

7. Place you pie on the bottom rack of the oven and bake for roughly 30-40 minutes.

8. Once pie is done, pop out of the oven and place on a cooling rack. Once brought to room temp, place in fridge to cool completely and set.

9. Once in the fridge for a couple hours and chilled through, slice into 8 pieces and enjoy! 

Here are a few things you might need!

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

Splenda Brown Sugar Blend – 16 oz

Walden Farms Caramel Syrup, 12 Ounce

Eagle Brand Limited Edition Caramel Flavored Sweetened Condensed Milk (2 Pack) 14 oz Cans

Pyrex 2-Pack Easy Grab Glass Pie Plate, 9.5-Inch

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

Here are a few other pages you might like!

Nice Cream! Banana Ice Cream

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

Man Sports Cookie Stuffed Cookie Protein Review

Syntha 6 Protein Crisp Bars

Triple Threat Peanut Butter Cookie stuffed Buttermilk Muffins

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It’s 1895 and the world was changed as we knew it. That year Dr. John Harvey Kellogg (the creator of Kellogg’s cereal) patented a process for creating peanut butter from raw peanuts. That set the tone for the next 100+ years of mastering the craft that is Peanut Butter. You love it, you hate it, but you always eat it. Sometimes one tablespoon just isn’t enough. Next thing you know you’re elbows deep in your last Epic Spreads jar. Yeah, I’ve had those PB blackouts to, it’s okay. This is a judgement free zone. 

I was determined to create an ultimate peanut butter muffin that not only gave you the kick of peanut butter, but also was way easier to fit into your daily allowance. I didn’t hold anything back with these PB filled flavor bombs. I swear the aroma these give off well baking is enough to make your mouth water. Not only did I make the base a peanut butter flavor, but then I stuffed the muffins with Muscletech’s new PB soft baked cookie, Epic Spreads Toffee PB, and Reeses baking chips for a triple threat peanut butter overload. 

Macros: Makes 12

Calories – 187

Fat – 6.3

Carbs – 23.5

Protein – 10.8

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Ingredients:

Wet Mix: 

  • 8 oz Low Fat Buttermilk 
  • 28g Lite Butter 
  • 2 Egg whites 
  • 1 Whole egg 
  • 1 tsp Vanilla 
  • 60g Fat Free Sour Cream 
  • 56g Epic Spreads Toffee Peanut Butter

Dry Mix: 

  • 50g Truvia 
  • 60g All Purpose Flour 
  • 100g Old Fashion Oats 
  • 1.5 scoops Muscletech Vanilla Whey 
  • 12g Powdered Peanut Butter 
  • 1 tsp Baking Powder 
  • 1/2 tsp Baking Powder 
  • 1/4 tsp Salt 
  • 30g Reeses Baking Chips 
  • 1 Muscletech Soft Baked Cookie cut into small pieces.

Glaze:

  • 18g Powdered Peanut butter
  • Liquid to mix. I used water.  

Instructions

  1. Preheat oven to 350 degrees.
  2. In a microwave safe bowl melt your butter, then once melted add in your peanut butter and combine.
  3. Then proceed to add in the rest of your wet ingredients. Grab a good whisk and combine everything. Set aside.
  4. In a separate bowl, place in all of your dry mix. Only add in half of your chips and cookie. Mix until combined.
  5. Optional Step* Leave out the Oats in step 4, then using a sifter, sift dry mix into wet, then add in oats to help ensure even distribution of ingredients.
  6. Proceed to use your whisk to combine your dry with your wet. Part way through you can switch to a spatula to make sure you get everything off of the bottom.
  7. Spray your muffin pan with non stick cooking spray, evenly coating each holder. No one wants muffins sticking!
  8. Evenly place your batter into prepared pan. You should have 12 pretty full muffin spots.*Batter can be refrigerated to help thicken batter, but is not needed.
  9. Once batter is distributed, evenly place remaining cooking pieces and Reeses chips on top of muffins.
  10. Place muffin tray in the oven and bake for roughly 14-18 minutes.
  11. Once muffins have baked through, take out of the oven and place the pan directly onto a cooling rack. Let sit for 7-10 minutes.
  12. After 7-10 minutes, remove your muffins from the tray and place back on cooling rack to finish cooling.
  13. At this point, take your powdered peanut butter for your glaze and mix just enough liquid to get a nice runny consistency that will be able to drizzle well, yet not to runny that it’s to watery and run right off of your muffins.
  14. Either using a piping bag, spoon, spatula, or method of choice, drizzle, cover, dip each muffin in your glaze.
  15. This point, your muffins are complete! Time to dig in! Enjoy!

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Tips and Tricks 

  • Bake muffins on middle rack or above. Cooking them on a low rack can cause bottoms to cook faster. 
  • Use the toothpick test to check if completely baked through. 
  • Look for the tops to start turning golden brown for a sign of being done.
  • Peanut Butter Protein would work just as well in this recipe.
  • These keep well in the fridge. I had them for 5 days.
  • Heat in the microwave for 20 seconds for best eating quality.  

Things you may need 

MuscleTech Protein Cookie, Peanut Chocolate Chip, 6 Count

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

Reese’s Peanut Butter Baking Chips-10 oz

MuscleTech Pro Series Premium Gold 100% Whey Powder, Vanilla Ice Cream, 2.5 Pound

Quaker Old Fashioned Oats – 42 oz

Epic Spreads – Toffee Peanut Cashew Coconut Spread

Bell Plantation PB2 Powdered Peanut Butter, Net Wt. 16 Oz.

Pages you might like! 

Cellucor Cinnamon Swirl Protein Review

Arctic Zero(New Flavors)

Charge On Bars

Flexible Dieting Intro

Thank you so much for reading! Stay tune as the step by step video is coming soon!

Be sure to follow me on the site here(subscribe), Youtube, Instagram, and Facebook to stay up to date with everything going on!

Check out my latest video! Muscle Tech Nitro Tech Cinnamon Swirl Protein Review

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.

One Bowl Chocolate Toffee Oat Muffins w/ Caramel

I bet when you read toffee, you sat there thinking “really, toffee bro. I don’t have that.” Well, I’m here to tell you to get your hands on some.Get toffee here I really feel toffee is an extremely underrated flavor in the baking world. I know it’s a bit more common overseas, but you rarely find it here in the U.S. I find it to be a very versatile flavoring to work with. Mixes well with chocolates, caramel, and banana just to name a few. If you follow the blog then you know I am a fan of muffins, and use oats in them quite often. A few reasons why I enjoy oat muffins are 1. They are easy to grab, carry, and eat. 2. You can squeeze in all sorts of goodies in muffins like fruits,healthy fats, and good carb sources(oats) 3. They are typically easier to make in the baking world.  Great for beginner bakers, which I find a lot of my readers are!

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The muffins today embody lots of good flavors everyone loves like caramel and chocolate, throws in a potentially unfamiliar flavor guest toffee , supports you with good fuel, and packs some protein. Let’s check out the details.

Macros: (Makes 8-10) *Macros are for 8*

  • Calories – 164
  • Fat – 5.7g
  • Carbs – 21.9
  • Protein – 7g

Ingredients – 

  • 2 Whole Eggs 
  • 14g Canola Oil *can sub for preferred oil*
  • 4 oz Unsweetened Almond Milk
  • 122g Unsweetened Applesauce
  • 50g Truvia *or preferred granulated sugar*
  • 1 Chocolate Nitro Tech Whey *or preferred whey*
  • 5g Unsweetened Cocoa Powder
  • 11g SF FF Chocolate Pudding Mix
  • 100g Old Fashion Oats
  • 30g Hersey’s Toffee Bits
  • 1/2 tsp salt
  • 1 1/2 tsp Baking Powder
  • 38g Smuckers Sugar Free Caramel *or preferred topping sauce*  

Instructions – 

  • Grab a large bowl and crack in your eggs. Using a whisk, combine eggs.
  • Proceed to then add in the rest of your wet ingredients, whisking after each one to ensure everything gets incorporated.
  • Next, add in your dry mix, again one ingredient at a time ensuring everything gets incorporated. *You can use a sifter for your cocoa to help dissolve before adding if you could like.
  • Once all ingredients are added and incorporated, place your bowl in the fridge for at least 30 minutes to allow oats to soak up some liquid. Batter will get thicker.
  • Once your almost ready to pull out of the fridge, preheat your oven to 350 degrees and spray your muffin pan with non stick spray.
  • Using a spoon(I used a small ladle) pour batter evenly into prepared muffin pan. 
  • Bake on the middle rack for roughly 12-15 minutes. *Cooking times may vary*
  • Use the toothpick test to check if done, then take out of the oven and set pans on cooling rack. 
  • After a few minutes I used a frosting spatula to slowly take each muffin out, ensuring I don’t rush and break it well taking it out. Place back on cooling rack to finish cooling. 
  • One cool, take caramel sauce of choice and drizzle over the top of your muffins. 
  • Lastly, pick it up and stuff in your face. 
  • Oh, and enjoy the fruits of your labor! 

Here are a few things you might need! 

MuscleTech NitroTech Protein Powder, Whey Isolate + Lean MuscleBuilder, Milk Chocolate, 3.97 lbs (1.80kg)

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

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

Hershey’s Heath Bits ‘O’ Brickle Baking Pieces-8 oz

Jell-O Cook and Serve Pudding and Pie Filling, Sugar-Free, Fat Free, Chocolate, 1.3-Ounce Boxes (Pack of 6)

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

I’ve also attached a few other links you might like! 

Orange Cranberry Muffins With Cream Cheese Frosting

Chike Nutrition Review

Chocolate Chip Cranberry Banana Bread

Quest Cereal Bars

KetoBrownie

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@ketobrownie review

Cals – 250 / 17f / 22c / 11p 18fiber to mention. .
.
Nick reached out to me and asked me to try his new brownie he is working on. Small start up in 10/16. First of, macros for me are hard to work with but for someone that does keto would fit it in I’m sure. I tried it cold at first it has a nice chew to it, but doesn’t really have any flavor to it then leaves a slightly bad aftertaste. Warming it up didn’t help much either. Simple ingredients and the sharp bitterness definitely is coming from the cacao chips I’m pretty sure. Definitely try to support small business, so give the man a follow but overall product needs more. . Keeping it real as always. .
2/10 .

Be sure to follow me on all my platforms to stay up to date with everything!

Facebook, Youtube, Instagram

Here are a few other pages you might like!

Orange Cranberry Muffins With Cream Cheese Frosting

Chike Nutrition Review

Chocolate Chip Cranberry Banana Bread