Tag Archives: motivation

Maple Pumpkin Muffins w/ White Chocolate

It’s pumpkin season fam, so be prepared for all the ūüéÉ 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

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The Big 3

Yes, It’s that simple

In my local town to often I get ask, “Hey Dusty, What’s the secret to weight loss? What do I gotta do to shed some weight?” or something similar. I live in a small town, where health and fitness is a bit behind the normal pace of things I would say. Anyway, if they are a ‘beginner’ which is 90% of the time, I always tell them the same thing. It’s not a new diet pill or the latest crash diet so no quick fix unfortunately, sorry. Water, Protein, Fiber, I say to them. Usually, I get met with, “Well, I drink plenty of water!” which usually after talking we find that they typically don’t drink nearly as much as they think, and that’s not even getting to the other two topics. I have found that before any type of diet begins, pills bought, or crazy workout regiment started, if you simply focus on improving your WATER, PROTEIN, and FIBER intake, you can drastically improve your health and body composition.¬†

weight-loss-nutrition-plans-specialists-burn-fat-after_nutrition-weight-loss_best-diet-to-lose-weight-fast-eating-easy-ways-fat-nutritional-gain-programs-understanding-loss-medical-re_80

Water

“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” – Joan Koelemay, RD.

Now, I know you might be thinking that this is a no brainer, but I will be honest with you, I know more people personally that actually drink very little water. You get busy working, next thing you know 6 hours in and you haven’t had a drop, and many friends I have, especially shift workers will quick reach for a energy drink or coffee to help keep them stimulated verse a water to re hydrate. I’ve gotten more comments about carrying around a gallon jug of water, as it’s the typical bro stereotype, but I will be honest I think they got it right there. The gallon jug gives a not only a visual aid on exactly how much I’ve drank, but also a friendly reminder not to forget to drink some high quality H2O.¬†

Now, the Food and Nutrition Board recommend ¬†women to get 91 ounces per day and men 125 ounces from all sources ‚ÄĒ water, other beverages, and foods with a high water content. I think that is a great place to start, but the problem with that is it doesn’t take into account lifestyle or body composition. That number especially goes up if you decide to add exercise into your arsenal as you will be then losing more water throughout the day, and will want to fight off dehydration. Also, don’t wait till you find yourself thirsty, as that can be a good sign that dehydration is setting in.¬†

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Before we even get into the fantastic diet support water gives, let’s just quick talk the plain ole health benefits it has. Dehydration is easily the first thing that comes to mind with water consumption. Studies have shown that as little as 1-3% mild dehydration can have a impact on energy levels, mood, and brain function. (1)¬†They also show that as little as a 2% reduction can have a negative impact on physical performance. (2) ¬†If you are any kind of laborer, someone that needs ¬†sharp mind to complete work, or need to perform with physical demand you can see how important simple hydration should be. Drinking more water can also help with constipation (3), headaches (4), hangovers (5), and more!¬†

Water takes up space, plain and simple. So the most basic diet support that water is giving you is a filler. Remember when you were younger and loved any and all the soda you could get? Going to buffets or fast food with refills and slamming 2 glasses before the food got to the table. Next thing you know you’re half way into your Big Mac and realize your stuffed? That’s the power of liquid, so use that to your advantage. There was a 12 week study done were subjects consumed 16 oz of water 30 minutes before 3 meals a day and lost on average 9.5 pounds more compared to the no water pre meal group. (6) That is huge! Simply what that means is consumption of water before eating, should hopefully lead to on average less calories consumed each meal. That reduction of calories in each meal alone will trigger weight loss since the body has now entered a caloric deficit.¬†

Getting water through food is a fantastic way to increase overall water consumption as well as the majority of high yield water foods are great for you! With nearly 1/3 of our water consumption coming from out diet, fruits and vegetables rank highest as the best options to look into. Cucumbers, lettuce, courgettes, and radishes all come in at 95% water or higher. If you read my other article Eat more Food, Lose more weight! Save calories while dieting! you will also know that those foods are all low macro nutrient foods so you can eat large quantities of those. One study, by researchers at the University of Aberdeen Medical School, found that the natural sugars, proteins, mineral salts and vitamins in water-rich fruits and vegetables means they also supplement the nutrients lost through exercise. (7) 

benefits-of-drinking-water

Protein 

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Chicken, fish, beef, tofu, whey, or it doesn’t matter the source just eat more of it, to a point!¬†The DRI (Dietary Reference¬†Intake) is 0.8 grams of¬†protein¬†per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. In 2014 a survey found that¬†American¬†men¬†eat¬†an¬†average¬†of 100 grams of¬†protein¬†a day, which is almost twice the recommended daily intake for males. Women¬†eat¬†a bit less – about 70 grams of¬†protein¬†a day, or one and a half time the recommended intake for females. Both of which are higher than the DRI recommended amounts, but is it enough?¬†

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Now the needs of a athlete and just someone trying to improve their diet are slightly different, but protein none the less is still a very important aspect to consider. Protein consumed evenly, spread out over the course of the day sets you up for the best success in muscle growth, but for overall body composition it seems as long as you get your protein numbers for the day you will be fine. In one study done for natural bodybuilders, research showed for active individuals, 1.2-2.2 g/kg is sufficient to allow adaptations from training. These conditions will change depending on levels of body fat, and energy expenditure. (8) 

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It also has been shown that a diet higher in protein can also lead to a better retention to LBM(lean body mass), to build on that the leaner the individual is, the higher the potential requirements for protein. (9) Diets higher in protein have been proven to result in greater weight loss, greater fat loss, and again, preservation of lean body mass. (10) Increased protein is also going to help fight off hunger cravings by increasing levels of satiety inducing hormones while reducing hunger hormones, aka get fuller faster.(11) Heck, even digesting protein burns more calories! TEF or thermic effects of food is the cause of this. The body expends 20-30% more calories digesting protein compared to carbs (5-10%) and fat (1-3%). (12) To build on that, a diet with high protein intake has been shown to burn 80-100 calories more per day. (13)

Consuming adequate amounts of protein not only is good for body composition but is also an important building block for bones, muscles, cartilage, hair, nails, skin, making enzymes, and hormones. It also helps to stabilize blood sugar, reduce brain fog, and  boost energy levels. (14)

Overall increased diet in protein is going to give the body a whole host of benefits from improved energy, better metabolism, and increased satiety. That’s going to help get you moving, losing weight, and help prevent over eating and snacking!¬†

Some great protein sources would be: 

Meat:

  • Chicken, ¬†lean Beef, Pork, Turkey

Fish

  • Salmon, Shrimp, Tilapia, Sardines, Tuna,¬†

Eggs 

Dairy

  • Greek ¬†Yogurt, Milk, Cheese

Legumes

  • Chickpeas, Black Beans, Kidney Beans¬†

Grains

  • Quinoa, Oats, rice bran

Fiber

I think fiber is one of the most overlooked, underrated aspect of nutrition and dieting. Fiber can play a HUGE roll when trying to lose weight. If you are wondering what fiber even is, it’s carbohydrates that cannot be digested. You have Insoluble fiber which act mainly as bulking or binding agents, and soluble fibers can help have an affect on health and metabolism. A recent study showed people who added fiber into their diets and changed nothing else, lost just as much weight as people following a heart healthy, low fat eating plan by the American Heart Association. (15)¬†That study added to a growing body of evidence that people who eat more fiber tend to have healthier body weight.

Thankfully, typically high fiber foods are typically very healthy low calorie foods such as fruits, vegetables, and whole grains. Some high fiber foods to look out for would be:

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Without going into detail, soluble fiber is fantastic for maintaining overall gut health. The gut has good bacteria in it, and supplying it with soluble fiber helps kick in the prebiotic effect which is believed to be very beneficial for health and body weight. (16) (17) We also know when dieting that calories are low and hunger can set in quick! Fiber is going to help aid in fending off those hunger cravings just a bit longer. Fibers with high viscosity have been shown to increase satiety, reduce appetite, and cause weight loss. (18) 

After all of that you’re probably wondering how much fiber you should be eating I bet. The national fiber recommendations are 30-38 grams of fiber for men and 25 grams a day for women. I personally think if you are consuming at least 10 grams of fiber per 1000 calories then you should be fine. If your diet is focusing on micro nutrient rich foods, then you should have no problem hitting those guidelines.

All it takes is small adjustments

As you can see it doesn’t really take much to get yourself on the right path towards your health and fitness goals. Following these 3 steps, and using them as tools can dramatically change your body composition and lifestyle without making you over haul your kitchen, commit to a drastic diet change, or get completely flustered with information that you don’t do anything! These are things you already eat everyday so it’s just focusing on improving the quality and consumption of water, protein, and fiber. Once you master those aspects, ¬†odds of setting yourself up for diet success will be highly improved.¬†

Here are a few pages you might like!

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

Walden Farms Top 5!

High Protein Chocolate Mousse

MuscleTech Banana Bliss! 

 

 

Grenade Hydro 6 Strawberry

Up for review today:

Grenade Hydro 6 Strawberry!

Grenade Hydra 6, 50% Whey Isolate and 50% Casein. The World’s First Ultra Premium Slow/Fast Protein Blend, Chocolate Charge, 4 Pound¬† ¬†(amazon didn’t have strawberry)

Here are a few other pages you might like!

Legendary Foods Review!Legendary Foods Review!

AI Sports Nutrition Protein Review

Pumpkin and Butternut Squash Pie

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

Legendary Foods Review!

Up for review today:

Legendary Food’s!

Legendary Foods Peanut Butter, Natural Ingredients, Cocoa, Coconut Oil, Rich in Protein, Raw Healthy Spread, No Added Sugar or Artificial Flavors, Gluten Free, 16 oz.

Here are a few other pages you might like!

MuscleTech Banana Bliss!

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

Easy, Quick, Zucchini Brownies!

Nitrotech Hazelnut Amino Coffee Creamer

 

AI Sports Nutrition Protein Review

Up for review today:

AI Sports Nutrition Protein

100% Whey Vanilla Ice Cream Protein Powder by AI Sports Nutrition | 100% Whey Protein Powder (5 Servings) Amazing Vanilla Ice Cream Flavor
AI Sports Nutrition 26 Servings Pumpkin Pie Whey Protein Powder, 1.95 Pound

Here are a few other pages you might like!

MuscleTech Banana Bliss!

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

Maple Glazed Doughnut One Bar Review

Muscletech Birthday Cake Protein Review

 

Optimum Nutrition Cake bites

PROTEIN CAKE BITES! 

What a time to be alive! Even when I first started eating protein products, they all were pretty similar and lacked flavor. Now days we have bars, cookies, gels, and now cake bites! Yes, you read that right. Protein filled, little disc shaped cake bites. 

Now before you get to excited check out my reivews below before running over to Amazon, GNC, or BB.com to snag 10 boxes.

Optimum Nutrition Cake Bites, Variety Pack
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@optimumnutritionbday cake bite review .
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240cal / 7f / 25c / 20p for 3 bites –
63g total weight so same volume as a protein bar for comparison. White coated vanilla discs with spranks scattered all over. Nice vanilla/bday aroma to these little guys. Soft texture when you bite into it with just a bit of crunch from the sprinkles. Overall consistency was a bit dense for cake, but still good. Get a good bit of sweetness from the frosting that carries it for the whole chew. Definitely a solid little treat by ON here. Much better than their bars that’s for sure. Having it in a little cake bite was a nice of pace as well.¬†
Overall 8.5/10 
Optimum Nutrition Protein Cake Bites, Whipped Protein Snack Bar, Flavor: Birthday Cake, 12 Count

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@optimumnutrition¬†red velvet cake bites –

230 cal / 7f / 22c / 20 –
First off you get a very artificial vanilla aroma and no ‘red velvet’ smell. Vanilla coating with a red velvet filling. Very very chewy soft texture with the cakes which was nice and not a bit of grainy leftovers. Taste wise all you get here is a vanilla base and unfortunately not a bit of red velvet at all. Usually I think of cream cheese to pair and not a feel of that either. It also left a weird aftertaste as well. If this provided more flavor this would be solid. .
Overall Р5/10 
Macros and texture were nice but the flavor just lacked big time here and didn’t really have anything that stood out.
ON Protein Cake Bites – Whipped Protein Snack Bar – Red Velvet – Box of 12

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@optimumnutritionchocolate dipped cherry cake bites review –
240 cal / 7f / 25 c / 20 p –
First off, decent macros with these bites as they weigh in the same as a regular protein bar so there’s that. Visually unappealing before you cut them open, then it has a nice red color filling. I get a faint cherry aroma and that’s it. Soft chewy texture(but not a ‘cake’ feel. I don’t get a ton of cherry until the very end then a get s big splash of artificial cherry. Chocolate is just barely there. Overall I feel like this bar just gave me way to much artificial flavor during and post chewing and I didn’t enjoy that at all.
Unfortunately overall the cake bites like is a let down. The Bday cake are the only one worth eating. I would of thought that such a big company like¬†@optimumnutrition¬†would be able to compete in the bar market but they’ve struck out with both new endeavors.
Overall Р3/10 
ON Protein Cake Bites – Whipped Protein Snack Bar – Chocolate Dipped Cherry – Box of 12

Here are a few other pages you might like! 

High Protein Chocolate Mousse

MuscleTech 100% Whey Advanced French Vanilla

Walden Farms Top 5!

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

Check out my latest Youtube Video!

 

 

 

High Protein Chocolate Mousse

Dessert is usually the enemy when it comes to making things healthy, or the first thing to go when trying to cut off a few extra pounds. For me, that just doesn’t work. In the kitchen today I decided to whip up an extremely QUICK and extremely EASY Chocolate Mousse or the fancy name or pudding for those that don’t wanna eat classy haha. This mousse is not only HIGH PROTEIN, but its LOW FAT and LOW CARBS, so this chocolate dessert is a hard one to pass up on.¬†

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Macros:

Calories – 175 cal

Fat – 2.3g

Carbs – 11.4g

Protein – 25.5

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Just look at this bite! Yum! 

Ingredients:

4 oz Unsweetened Almond Milk

32g Muscletech Chocolate Casein

5g Unsweetened Cocoa

6g Truvia or other graulated sugar/sweetner

Instructions:

1. ¬†Place all of your ingredients into a blender. I used a small personal Ninja. Blend until combined well. You are looking for a smooth, thick, doesn’t run off your spoon consistency. Depending on the type of protein you use, you may have to adjust your liquid level.

2. Eat right out of the blender, or get creative and spice it up! I made mine into a pudding cup and layered it with Fat Free Cool Whip, then topped with Walden Farms Chocolate Syrup and a reduced fat Oreo!

Here are a few things you might need!

 

Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)
MuscleTech Nitro Tech Casein Gold 100% Protein Powder Chocolate Supreme, 5 Pound
Walden Farms Calorie Free Chocolate Syrup 24 oz
HERSHEY’S Natural Unsweetened 100% Cocoa, Baking/Beverage, Gluten-Free, 23 Ounce Can
Nutri Ninja Pro (BL456)

Check out my latest Youtube Video!

Here are a few other pages you might like! 

MTS Cookies & Creme Protein Review

Walden Farms Top 5!

Cheesecake 3 Ways, Bday/CnC/Smores

Arctic Zero(New Flavors)

Don’t forget to hit like!¬†