Tag Archives: team wag

Double Chocolate Banana Bread

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One of my absolute favorite things to do when trying to get inspiration for new recipes is to take recipe videos that I seen shared often on Facebook by Tasty, Delish, or various other pages and trying to make a healthier twist on it. That still holds true for today’s recipe as well. Today, we are using up those pesky browning bananas that you just don’t want to peel and eat anymore. To often I’ve seen people get rid of over ripe bananas, but if you don’t know already that’s when they are best for baking! Check out how to make this moist, dense, and rich double chocolate bread. 

Macros: 

Calories – 249

Fat – 6.9 g

Carbs – 43.6g

Protein – 7.6g

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Ingredients:

112g Lite Butter 

288g Mashed Banana

100g Truvia or granulated sugar of choice 

50g Splenda Brown Sugar 

115g Greek Yogurt 

1 Whole Egg

1 tsp Vanilla extract

1/2 tsp kosker salt

1 tsp baking soda 

35g Cocoa Powder 

1 Scoop Muscletech Chocolate Whey 

100g All Purpose Flour 

42g Chocolate Chips 

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Instructions:

Preheat oven to 340 degrees. 

Spray and prepare a bread tin. I placed a sheet of parchment in the bottom. 

1. In a bowl place in your butter and sugars. Beat until combined. 

2. Next place in your egg, yogurt, vanilla, and banana in the bowl and combine. 

3. Now add in your flour, cocoa, salt, whey, and baking soda. Mix evenly, making sure all of your cocoa is distributed. 

4. Now pour your batter into your prepared bread pan. Pour your chocolate chips evenly over the top of the batter then place pan into the oven. 

5. Bake for roughly 40-50 minutes, checking periodically. Once the jiggle is out of the bread your done. Use the toothpick test to double check if done. 

6. Take the loaf out of the oven and place on a cooling rack for at least 20 minutes to cool. 

7. Once cool remove from bread pan and either allow to finish cooling or slice and eat! 

You can get really creative with this bread. I’ve given you a fantastic base for playing with flavors! You could add fruits, nuts, peanut butter, any flavor chips you want to use, or anything else you can think of! I preferred putting this loaf in the fridge for awhile so the flavors set and it got cold. 

Here are a few things you might need! 

Good Cook 8 Inch x 4 Inch Loaf Pan
Checkered Chef Cooling Rack Baking Rack. Stainless Steel Oven and Dishwasher Safe. Fits Half Sheet Cookie Pan
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Milk Chocolate, 3.97 pounds
Watkins Original Extract, Baking Vanilla, 11 Ounce (Packaging may vary)
Truvia Baking Blend Natural Sweetener 24 OZ(Pack Of 2)
HERSHEY’S Natural Unsweetened 100% Cocoa, Baking/Beverage, Gluten-Free, 23 Ounce Can
Nestle TOLL HOUSE Real Semi-Sweet Chocolate Morsels 12 oz. Bag

Check out one of my recent videos! 

Here are a few other pages you might like!

The Big 3

Blueberry Oat Bake

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

AI Sports Nutrition Protein Review

If you liked this recipe please give it a like and a share!  

 

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.

Luna Bars

Here’s a link to a variety box! Luna Bar Variety Sampler Set (Pack of 12)

 

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@lunabar white chocolate Macadamia – 7f/25c/9p
High expectations as this is one of my favorite flavor combos.
Very strong but pleasant smell of vanilla with a hint of cinnamon. Texture just like a rice crispy, with a good chew. Coating of white chocolate on the bottom, and a drizzle on top. Don’t get to much Macadamia nut unfortunately, I would say maybe make the pieces a bit bigger. A few bites did have good combo of flavor tho. Overall macros are not that great but it was enjoyable to eat. I will definitely be eating more of these to try their flavors

7.8/10 would get higher if macros were better.

 

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@lunabar smores review.
6f/27c/9p
Overall weak macros. Designed for women I would assume it to be lower in calories. Anyway, decent smell when opening. Chocolate meets Graham cracker. Rice crispy top coated in chocolate. Good chew when your eating this, and the chocolate coating on the bottom is nice. No real marshmallow found when eating this bar. Maybe they counting it as whats holding the rice crispy together? If this woulda had little chunks of marshmallow this woulda reminded me of those granola smores bars I ate when I was younger.
7/10 decent taste, but not smores.
Video on my YouTube!

Muscle Frosting

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@youfreshnaturals muscle frosting review
Cookies & cream – 13f/8c/10p – first Smell is a bit of CnC, decent macros for a spread. Unfortunately I’m not a huge fan. Very grainy texture, and it doesn’t have a ton of actually flavor IMO. Hint of cookies n creme then it kinda fades away by the time you swallow it. You definitely get to the cashew flavor quick. Definitely wouldn’t be a Sammy spread or something like that. Would be more of a spoon eating spread. Needs more ‘cnc’ flavor definitely.
5/10
Cookie dough – 14f/7c/10p – get mainly just a chocolate smell. Also very grainy texture. Chocolate on top is pretty cool but it’s kind of a thick layer with not a ton of sweetness. More of a coco flavor. More of a spoon spread. The chocolate could be used to spread I suppose. The cookie dough by itself is also slightly unsweetened as well, and it’s needing more flavor.
5.5/10

FluffButter

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Up for today’s #nutbutter review: @dsnaturals

Vanilla Maple 15f/7c/11p – very good smell of Maple, great texture as its very smooth. Would be great for a drizzle of some sorts. I get more vanilla than I do maple. I make my own maple syrup so I got a taste for it, so definitely try to increase that. Pleasant aftertaste as well. Good consistency for being kept in the fridge. Doesn’t get hard as a rock

8/10
Brownie batter – 15f/7c/11p – good chocolate brownie smell, again good smooth consistency even after being in the fridge. Easy to spread. You can taste the almond a lot on this one with a backdrop of chocolate. Would definitely try to increase the chocolate.
8/10

Both also get good marks for vegan friendly, gluten. Dairy, soy, lactose, etc etc free.
These are both solid buys, and I would recommend👍

Keep up to date with everything by following me on Instagram @the_flexible_baker and on facebook as The Flexible Baker!

Powercrunch

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@powercrunch salted caramel review: 13f/9c/13p
Absolutely great caramel aroma as soon as you open it. Wafer texture. Dry/flaky crunch with a sweet creamy finish. Very very sweet on the flavor, and I think it almost overpowers at the end. One of the better uses I’ve seen for ‘salted caramel’ but I think the mark got missed slightly. Being so low carb is nice, but I feel as though there isn’t anything to the bar. It gets moisture and it shrivels in your mouth and gives you a burnt sugary taste. Now that said again, only 9 carbs is awesome. I do think 13g of fat is pretty high and only 13g of protein is a bit low. Would be a good fit if I only really needed to kill fats. If I needed other macros I’d rather put that much fat twords a @fitcrunchbars @gnclivewell oatmeal bar or @g2gbar . definitely not a bar to eat if you are hungry.
7.5/10

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@powercrunch peanut butter crème : 12f/10c/13p .
Great peanut butter aroma, nice coating over the wafers. First off hits you with a nice Creamy peanut butter feel with a crunchy Wafter crunch that comes after. @theflexiblefoodie recommend eating these cold, which made this way better in my opinion so be sure to do that. Helps prevent it shriveling up into nothing when you eat it. Leaves you with a nice peanut butter after taste. Still not a bar that will satisfy hunger least for me, and I’d still like to see the fat a bit lower, but with that said it is a great low carb option.
8/10

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@powercrunch peanut butter fudge review: 12f/10c/13p
First smell after opening package reminded me of a Reese Crispy Stick. Nice Wafter crisp n texture. I felt that this one lacked in overall flavor on both ends. I don’t really get any peanut butter flavor, and just a hint of chocolate at the end. Really isn’t much flavor in it at all. Also felt as though the bar was overall dry(yes I realize wafers should be) but every aspect was dry. If they could add the pb flavor and creamy aspect from their PB creme bar this would be much better. Good low carb option tho, but to high in fat.
6/10

Anchor Nutrition Blueberry Bar

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@anchornutri blueberry protein bar – 3f/24c/20p and 7 fiber. Something a bit different today. This bar focuses on trying to alleviate nausea, morning sickness, sea sickness, etc with protein, ginger, and specific vitamins. Now I don’t suffer , I’m just saying the direction of the bar and it’s benefits. Great ingredient list using real blueberries, almond butter, sea salt, and more really gives this bar a raw and natural feel. Solid macros. Whey Crisps thru out with a nice crunch surrounded by a blueberry coating holding it together. Nice chew and rich blueberry flavor. I’m personally not a fan of ginger and I didn’t even mind it with this bar. Definitely a nice change up and a ‘simple’ bar. Give these guys a follow as I believe they are a new start up! Would love to see a PB honey, and a banana chocolate chip version of this.
8/10