GIANT Blueberry COR-Fetti Muffin



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I’ve always been a muffin person, I used to love waking up to my Mom’s freshly made blueberry muffins each morning, not having to think twice about it. But now that I know those probably weren’t the best choice for breakfast…I no longer get the same satisfaction as I eat my bowls of oatmeal &  drink protein shakes(don’t get me wrong those can be amazing too!) but I still missed my muffins..that is, until now. This muffin is everything a muffin should be. Moist, fluffy, a little crispy on top, lightly sweet with the tang of some plump, ripe blueberries scattered throughout..am I making you hungry yet? Not to mention the fact that with the Cor-fetti Whey they have an amazing cake-like flavour and pack an awesome protein punch along with enough fibre to keep you full until your next meal.  Trust me, you won’t go back to your old boring breakfast ever again…

Makes 1 GIANT Muffin

  • 1/2 scoop cellucor Cor-fetti Whey (find it here: http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
  • 2 tbsp almond flourfr_4133_size880-1
  • 1 tbsp coconut flour
  • 1/8 tsp salt
  • 1/2 tsp baking powder
  • 1/4 of a beaten egg (about 15g)
  • 2 tbsp unsweetened apple sauce
  • 2 tsp melted coconut oil
  • 2 tbsp +1 tsp unsweetened vanilla almond milk
  • 1/8 tsp vanilla
  • 1/2 tbsp truvia sweetener (or more to taste)
  • 1/4 cup frozen or raw blueberries (35g)

Directions: Preheat your oven to 375* spray a muffin tin with pam. Combine all of your dry ingredients except the sweetener, in a medium bowl and then mix all of your wet ingredients in another small bowl. (*Note, it will be easier if all your wet ingredients are at room temperature so the coconut oil stays melted). Pour the wet into the dry and stir to combine. Now add your sweetener to taste(use slightly more than you think because the sweetness tends to decrease while baking) Fold in your blueberries and save a few to place on top of the muffin just before baking. Place in the oven and bake for 15-20min or until a toothpick comes out clean. Enjoy warm with whatever toppings you like!

Nutrition: 14F/20C/18P & 7g fibre   *GRAIN-Free, Paleo, Low-carb*fr_4131_size880-1fr_4129_size880-1

Quest Bar Review-White Chocolate Raspberry

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Hey all! So if you’ve seen my other flavour reviews, you probably already know that I am a huge fan of Quest and their products. They have the best nutrition profile of any bars and all of their products taste amazing and deliver quality protein and fibre. Their customer service is also amazing and overall they are just a great company. So I’ve tried pretty much every flavour of their protein bar line including the Quest Craving PB Cups (which by the way are awesome!) but I had yet to try their new flavour White Chocolate Raspberry. While at my local nutrition store yesterday I noticed they just got them in and excitedly I bought 3 bars to try( I was sure I would like them!) And man was I right!! This bar is so delicious! I felt like I was eating dessert for breakfast. I love the new soft texture to all their bars. The white chocolate chunks and raspberry were throughout the entire bar. No fake raspberry taste here! It tasted almost like raspberry cheesecake or a raspberry muffin when heated up. I love how the sweetness from the white chocolate compliments the tanginess from the berries. When I finished the bar I had to restrain myself from eating another one! They are that good! & It’s hard to believe but this flavour almost tops my past favourite, Chocolate Chip Cookie Dough or at least ties. Seriously if I could I would go buy a full box of just this flavour alone. I highly recommend you try it out and heat it up for about 15 sec. in the microwave for best results! That way all the white chocolate melts and makes it even more amazing :).

Rating: 10/10  Nice work Quest! Can’t wait to see what you come up with next!

To purchase: White Chocolate Raspberry Quest Bars

 

Peanut Butter Apple Wrap

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I really like recipes that are simple and take minutes to prepare but taste amazing. This is one of those recipes! I eat these apple wraps for breakfast and lunch and they keep you full for hours! They are high protein without eating a meat heavy meal. Try it out :).

Ingredients:
-1 large ezekiel 4:9 sprouted grain wrap (best wraps ever, if you haven’t tried them I highly recommend! it’s what makes this recipe great, they have a really awesome nutty flavour unlike any other wrap and are all natural with 6g protein and 5g fibre and only 19 net carbs!)
-1/2 an apple of choice(preferably a sweet type)
-1 tbsp natural peanut butter
-cinnamon to taste (I like a lot!)

Directions:
Spread peanut butter on the wrap then top with thin slices of apple and sprinkle with cinnamon. Fold the bottom up then the sides like a burrito and enjoy!

Calories: 300cals

Crispy Oven Baked Drumsticks with Buffalo Dipping Sauce

Crispy Drumstick
When I was younger my brother and I used to fight over the drumstick when we would have the chance to go out to KFC for dinner.(Yes I know it’s awful! But we went very rarely). It was always our favourite piece. I think many people prefer the leg because it’s just the perfect piece to pick-up and eat with your hands! And that’s the best part, no utensils required. So the other day I was trying to find new ways to eat chicken and discovered drumsticks at the grocery store(how could I forget about them??). I really love spicy food so I also picked up a new hot sauce since I am not a huge fan of “Franks” since I don’t find it hot enough. I ended up buying buffalo style woodland’s hot sauce. I tasted it and it’s super spicy! Perfect! But I know not everyone loves spicy so I added some ingredients to tone it down a bit and make it delicious for everyone. This recipe is crazy simple and tastes awesome. Enjoy! Take me to the recipe!

The Outline of How I Eat-Finally! What Works.

***Before Reading This, Please Take Into Account That I Wrote This When I First Started My Blog, Since Then My Knowledge of Nutrition And Fitness Has Changed Drastically!( Please read my newer post on IIFYM to find out more). :)***

 

So as some of you may know, I hate the term “diet” because what diet means to me is a food version of the old “get rich, quick” scheme,  you see all these programs that say “3 weeks” or “2 months to the perfect body!” or “abs in minutes!”  and we all know how well that works out..Once you complete your 3 month plan then where do you go? Obviously you would guess that people would just continue to follow the same rules on their own. Right? But that’s hardly ever the case. Once people reach these goals they think “Hey I finished! and they begin to fall back into their old routine feeling that the have accomplished what they needed to. You need to think long-term, lifestyle changes! As the saying goes, slow and steady wins the race. When it comes to eating healthy and fitness as a lifestyle, you can still set goals, just make sure they are attainable! For example “my goal is to lose/gain 2 pounds every 2 weeks”. Then after reaching that goal. Make another one! Always, Always have a goal! 

  Mistake 1: Now we go into how you can make a lifestyle change properly. It’s not going to happen overnight and remember everything needs time. No program, way of eating, etc. is going to change you instantly, so give every eating style a chance before ditching it! Many people make the mistake of sticking to a plan for a short period of time and then quickly discarding it because they don’t immediately become some greek god in the first week!

Mistake 2: If we look at foods, just because something says gluten-free, fat-free, sugar-free..etc. doesn’t mean it’s healthy!! Actually more often than not, the foods that don’t have these sayings on them will actually be better for you! For example, Jiff “Reduced Fat” creamy peanut butter has 6g fat per tbsp, 1g saturated, 1g fibre, 3.5g protein,7.5g carbs and 2g sugar. Regular all natural peanut butter has 8g fat, 2g saturated, 1g fibre, 5g protein, 3g carbs and 1g sugar

Okay so other than Jiff having less fat, they aren’t all that different right? Wrong! Natural as you can see has more protein, less sugar and less carbs than the Jiff. So where are all those extra carbs in Jiff coming from? Hmm..let’s see..

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Jiff Ingredients:

PEANUTS, CORN SYRUP SOLIDS, SUGAR, SOY PROTEIN, CONTAINS 2% OR LESS OF: SALT, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, MOLASSES, MAGNESIUM OXIDE, NIACINAMIDE, FERRIC ORTHOPHOSPHATE, ZINC OXIDE, COPPER SULFATE, FOLIC ACID, PYRIDOXINE HYDROCHLORIDE.

Yumm! Who doesn’t love some corn syrup solids in the morning? Doesn’t look quite as appetizing does it?

Now check out natural peanut butter’s ingredients:

Roasted Peanuts.

Point prosmuckers_natural_pbven 😉 Would you rather have a heap of random ingredients on your toast in the morning or would you rather have ACTUAL PEANUT BUTTER?

Alright so now you know not to go for low-fat/low-carb options etc. just because they look better on the outside. But full-fat options of many things are actually really great! As long as you look for healthy fats. I eat full-fat meats, dairy products, peanut butter, coconut milk etc. and get my other healthy fats from coconut oil(yes it’s saturated but there is a good type of saturated fat!), olive oil, avocados, nuts etc.

Those are just 2 mistakes I have for now but I will be posting a ton more that I have learned from!

Now onto the ultimate outline I almost guarantee will help you meet any fitness goals you want if you follow it:

This is the way I eat and I have seen so much improvement in my fitness and body since changing my eating habits.

whole-grains1#1) Eliminate Grains, This includes quinoa & rice etc. I know this is killing some of you to read but I swear by it now. Our bodies are not meant to eat these and I personally found that my muscles were much more defined after removing these. Although I love breads, pasta & oatmeal, I find that I don’t miss them all too much because there are so many substitutes out there! (Look at some of my most recent recipes for ideas!). Plus you get to eat a ton more vegetables & fruit which is really great for you! So replace your carbs with fruits & veggies such as bananas, apples, strawberries, pears, peaches, berries, sweet potatoes, parsnips, turnips, beats, spaghetti/butternut squash, zucchini, carrots, cucumbers, snap peas..etc!

#2) Eleminate all refined sugars, Even sweeteners I go easy on now, the only one I will still use is stevia and very rarely a sprinkle of splenda just as a topping for something. Instead replace them with pure maple syrup or honey!

#3) RAISE THAT FAT INTAKE-Still keep a reasonable calorie intake but change the percentages to lower the amount of carbs. Now that you cut out grains, there will be less need for high amounts of carbs. Instead raise your fat to be about 70% or so of your daily intake to help replace the cutting of carbs! This was one of the best things I did because automatically my muscles began to feel stronger, I have more energy, I am eating way better tasting foods than all that low-fat crap, including BUTTER yes I dare say the word(although it is vegan!), peanut butter, almond butter, whole eggs, full-fat meats such as pulled pork, sausages, bacon(yup!), full fat coconut milk, dark chocolate, avocados, coconut etc. Don’t be scared to raise your fat levels. As long as carbs are low and you are at a healthy calorie intake then FATS WILL NOT MAKE YOU FAT, They will actually help with weight loss rather than making you put on weight! 

#4) Make sure you are getting enough protein! If you are increasing fats, make sure you are still getting enough protein at about 1g per pound of bodyweight.

#5)Don’t go to crazy with fruit, now that you are mainly eating fruits and veggies you may feel the need to eat all you want but make sure to keep vegetable intake higher and limit fruit to about 2 servings per day for best results! The sugars are natural but still quite high in fruit!

#6)Have a cheat meal once a week, lastly this is most important, we are all human and there comes a type when you realize, there really is no substitute for a plate full of soft warm garlic bread… So once a week take a meal off and go out with friends or just eat at home but eat whatever you’d like! Something you’ve been craving. This won’t affect your results and will keep future cravings at bay. My last cheat meal was when I went out to eat and ordered a huge bowl of shrimp pasta and ate about 1 whole mini loaf of warm italian bread with butter plus a bowl of starter salad. Now that’s how you cheat.

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I hope this helps some of you guys out! Remember, this really is an outline and you can always tailor it to meat your specific needs. My “diet” is a pretty close spin-off of Paleo but I can’t consider myself 100% since I still love to eat peanut butter, occasionally beans and some dairy! Make it your own and go with it. Goodluck!

What did you think of these tips? Let me know in the comments below!

***EDIT*** As some of you may have noticed, my diet has changed quite a bit! I will be posting a new outline sometime soon to share with you how I have gained lean muscle and finally fallen into an easy program that works and guess what…doesn’t involve calorie counting. Stay tuned for more! haha.***

 

Paleo Cereal For Breakfast

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One thing I never really liked was cereal, a lot of people might call me crazy but I was just never a “cereal person”. I’d rather have eaten a muffin or bagel for breakfast before going paleo. But now I discovered..cereal can actually be really good and I guarantee, you will probably like paleo cereal just as much if not more than regular cereal! It’s got tons of different things in it including chocolate.. and tastes soo good, like I can’t explain how much I love this recipe. Each bite has a new flavour since there are so many unique ingredients and the sweetness from it is just perfect. Anyways..Here’s how you make it! Take me to the recipe!

Low-Carb, Chocolate-Crunch Pudding

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Today wasn’t the best day and I was really tired when I got home, this recipe was simple to whip up and took the place of me eating a tub of icecream alone..haha. It actually is loaded with good things for you and is extremely high fibre, paleo, gluten-free and low-carb. So if your day needs some brightening up, make this recipe… Chocolate-Crunch Pudding

Paleo, Gluten-free, Banana Chocolate Chunk Muffins

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Do I ever have a treat for you…First, think back to all the failed muffin attempts you’ve had where they either end up like hard hockey pucks or puddles of mush. Or maybe they just don’t rise enough and your left with mini muffins when really, that wasn’t your goal. Now picture your perfect muffin. Soft,fluffy, warm, buttery, chocolatey and leaving you wanting more with every bite…Sorry am I making you hungry?? Haha, okay well these muffins are all of those things and more!

So I found the base of this recipe on an awesome blog called “fat girl trapped in a skinny girl’s body” that you should totally check out if you have time. I altered it slightly to my liking! These muffins are 100% better than any paleo muffin, make that any REGULAR MUFFIN that I have ever made! The original recipe was for banana bread but I didn’t have enough almond flour so I figured muffins would do. I threw in some broken up chocolate bar and BAM! Best muffins yet. So have I done enough convincing? Take me to the recipe!!

Paleo Coconut Curried Shrimp Over Stir-fried “Rice”

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I made this recipe because of my recent obsession with shrimp! I used to hate them because the first time I tried them was in a greasy chinese food dish that just didn’t taste that great. But once I tried them fresh I completely changed my opinion of them. Honestly shrimp are so versatile and super good for you!  Now I just buy frozen and thaw them overnight in the fridge and they  are great in many dishes..so far this is my favourite dish. It reminds me of being on vacation eating tropical food!  Continue reading