1-Minute S’mores Pizookie

This ginormous pizookie is the answer to your prayers. You’ll be completely in awe that this has 34 grams of protein. I was attempting to make this into a bowl cake but I doubled the normal amount of mix and protein because I needed the calories. The bowl I used as a lot bigger so the result was an awesome huge and fluffy cake cookie! Pretty awesome mistake if you ask me. It was so big that it is definitely shareable or if that’s not your style I wouldn’t judge ya! 😉

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Ingredients in 1-Minute S’mores Chocolate Protein Pizookie:
-1 serving Devils food cake mix
-1 scoop ON birthday whey
-1/2 serving S’mores Halo Top
-Drizzle of low cal chocolate syrup
-1 tsp. baking power
-1 egg white
-1 spoonful of plain Greek yogurt

Directions:
-Spray huge bowl with Pam
-Microwave for 1 minute 30 seconds
-Top with Halo Top and chocolate syrup

Macros: Fat (g): Carb (g): Protein (g): Calories:
1 Cake with Ice Cream 6 g 48 g 34 g 382

*Makes One Serving, Includes Halo Top, and whole GIANT cookie*

Apple Butter Turkey Breakfast Sausage

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Got in the fall mood and made apple butter cinnamon turkey sausage. This is a great way to use up that extra apple butter. They also freeze nicely and make a great breakfast side.

Ingredients:
-1 pound ground turkey 93/7
-1 tsp. Cinnamon
-1 tsp. Garlic powder
-2 tbsp. Kyvan apple butter
-1 cup finely diced green apples
-1 tsp. coconut oil

Directions:
-Heat a skillet with Pam and add the finely diced green apples, add the coconut oil and cinnamon and half of the apple butter
-Cook on low to medium heat until apples are browned
-Add the turkey to a medium bowl and the heated apples
-Mix together and add any of the seasoning leftover and the rest of the Apple butter
-Flatten the mixture into 16 patties and cook them on a greased skillet but do not over crowd the pan
-Serve with scrambled eggs or as the meat on a homemade sausage Egg McMuffin

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 1 Turkey Patty: 2.4g 2.3g 5.6g 52
Macros for All: 37.6g 37.3g 89.4g 840

*Makes 16 Patties*

1 Minute Protein Birthday Bowl Cake

This is the BEST way to cap-off your macros at the end of the day. Feel free to mix it up using different cake mixes, protein powders and low-fat ice creams. Let me know if you try other combos! Also make sure you are using A BOWL a mug will not fit all this goodness!

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Birthday Bowl Cake Ingredients:
-1/2 serving Funfetti cake mix
-1/2 scoop Optimum Nutrition Birthday Cake Whey
-1/2 serving vanilla bean Halo Top
-1 tsp. baking power
-1 egg white
-1 spoonful of plain Greek yogurt
-Sprinkles for on top

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Directions:
-Spray medium glass bowl with Pam spray
-Mix together all ingredients but the Halo Top and Sprinkles
-Put mixture into sprayed bowl
-Microwave for around 1 minute, 30 seconds
-Top with Halo Top and Sprinkles

Macros: Fat (g): Carb (g): Protein (g): Calories:
1 Cake with Ice Cream 2 g 25 g 19 g 194

*Makes One Serving*

Sneak Micronutrients into your Diet

It is important to maintain a steady intake of micronutrients in your diet regardless of if you are eating in a deficit, surplus or at maintenance. Macronutrients consist of fat, carbs and proteins while micronutrients are only necessary in tiny amounts. Micronutrients are critical for your body to function properly. They can be taken in capsules but yield significant benefits when eaten in their raw form as fruits and vegetables. Below are easy ways to sneak micronutrients into your diet everyday!

1. Add roasted sweet potatoes as a side to your morning eggs

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2. Roast massive amounts of veggies ahead of time and eat them throughout the week
3. Roast your veggies with something mild like lemon pepper so that you can easily add them to any dish

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4. Mix up your veggies weekly so you don’t get bored & try some of my favorite combinations

  • a. Brussels sprouts, cut up butternut squash and cranberries is a delicious fall combo
  • b. Roasted asparagus or roasted green beans are a go to because they go with basically anything
  • c. Roasted butternut squash baked with Truvia brown sugar, spray butter and cinnamon is a dieters dream “dessert”

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5. Always add fresh or frozen fruit on top of protein pancakes, waffles or French toast to add exciting texture, flavor and fiber!

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6. Bag portions of washed berries ahead of time so you can easily add them as a topping for yogurt, cereal and more

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7. Add a nutrient blast to your smoothie by adding some spinach (for longer shelf life you can freeze fresh spinach in an ice cube tray for perfectly portioned spinach)

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8. Make spaghetti squash at the beginning of the week so you can throw some sauce and protein on it and voila virtually carb free spaghetti!

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9. Substitute raw vegetables like carrots or pepper slices for crackers when you can and serve with hummus, guacamole or homemade yogurt dip

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10. Always have frozen vegetables on hand to use when you are in a pinch

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11. Pack a small salad to eat before your lunch this can include around 50g of meat of your choice or some sort of vegetable protein

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12. Make “nana icecream” just add frozen bananas to the food processor and whatever your heart desires

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What is your favorite way to add micronutrients into your diet? How do you sneak fruits and veggies into a picky eaters pallet? Comment to let me know!

In good health,

Lauren xo

Increase your Motivation with Bright Workout Wear

We all know that it is not necessary to put your full make-up or try extra hard to put your hair in the perfect ponytail in order to have a killer workout. However, picking out clothing for the gym that you are excited to put on can affect your mood and even push you harder in the gym. Putting on bright colors right before my workout re-energizes me and helps me get pumped. I love that in the gym my workout clothes can be as “loud” as I want them to be. I can wear colors and styles that I cannot wear at work or out on the town.

There are days when I am running low on clean clothes and I am forced to wear a super bland outfit I’m not crazy about. When I have those days I am less motivated, less confident and less likely to do that extra rep or run that extra mile. Weightlifting and wearing bright/fun workout clothes make me so happy and up for a challenge. If you are one to normally wear a lot of blacks and greys, I urge you to start adding bright colored pieces to your workout wardrobe. I started using this app called “Stylebook” to plan out my outfits using my actual clothing. I used Stylebook to create the outfit below. I will probably write about Stylebook in a future blog post because I love it so much!

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Have you seen a change in your motivation to work out since adding bright colored clothes to your gym ritual? Do you love wearing bright workout clothes? Let me know your thoughts on this topic below!

In good health,
Lauren xo

Opti-Bar Product Review

Behold: The world’s best-selling protein is now portable!

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The bars come in 5 on-the-go flavors: Chocolate Brownie, Chocolate Chip Cookie Dough, Cookies ‘N Cream, White Chocolate Raspberry, and Cinnamon Pecan Roll. Each bar has less than 4 grams of sugar and contains 8-10 grams of fiber. Every flavor packs 20g of high quality whey protein isolate and milk protein isolate. I prefer this softer bar over the similar Quest Bar because the Opti-Bar is less chewy and less in your face sweet.
Below is a definitive foodie-approved ranking of Optimum Nutrition Opti-Bar:
1) White Chocolate Raspberry
2) Cinnamon Pecan Roll
3) Chocolate Brownie
4) Chocolate Chip Cookie Dough
5) Cookies ‘N Cream

1) White Chocolate Raspberry: First impression opening the bar was great. It was super fragrant with a scent of fresh raspberries and was stuffed to the brim with mini white chocolate chips throughout the bar. This flavor is crave worthy, moist and hands-down my favorite out of the line. I’ve got to get myself a box of this flavor!

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2) Cinnamon Pecan Roll: This bar reminds me of fresh baked cinnamon rolls. It features a vanilla bean frosting coating and sweet cinnamon base. The bar is soft without being too chewy.

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3) Chocolate Brownie: This bar doesn’t have an inside shot because it was the first one I devoured. It has a deep chocolate base with chunky chocolate chips throughout the bar. It could help curb hunger and chocolate cravings all in one.

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4) Chocolate Chip Cookie Dough: This bar had lots of large chocolate chunks. Like all these bars they are not chalky and have the consistency of a less chewy quest bar. I want to try this crumbled over halo top so badly!

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5) Cookies ‘N Cream: I was surprised to see a light chocolate base with real cookie chunks accompanied by chunks of Oreo-cookie-like cream filling. The chunks were plentiful and definitely not half-assed.

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Overall, I would recommend these bars to anyone looking for an easy way to curb their cravings on-the-go. These also are a super easy way to get your protein content up without the shaker or an oven! I love that they have less than 4g of sugar in each bar so you can be sure you’re not consuming too much processed sugar. You can purchase yours today here.

Make sure you are following Optimum Nutrition across all social media platforms for giveaways, news and coupons:

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Do Something You Hate Everyday

Which exercise do you absolutely dread?

My challenge to you this upcoming week is to really think about the answer to that question. Which exercises really challenge you? Is it running? Is it decline push-ups? Start seeing that weakness as an opportunity to challenge yourself rather than shy away from it.

For me those difficult exercises are pull ups, push-ups, dips and even burpees. Commit to performing a certain amount of your problem exercises every time you work out and they will eventually become a hell of a lot easier and I guarantee you’ll feel stronger.

Recently, I’ve been experimenting with improving my push-up stamina. The way I’ve been doing this can seem a little crazy. When I feel like pushing myself a little extra I will perform a week of 100 push-ups a day. Usually I complete them in sets of 10-15. It is easier to meet my push-up quota on days where I work out because I simply add in the sets here in there to my normal supersets.

Overall my push up challenge wasn’t extremely difficult to complete, it definitely made me stronger, gave me a great pump and the satisfaction of overcoming my weakness. Since then I have completed it three separate times. It is important to note that you should have weeks off from this program to recover and grow the target muscles. During the push -up challenge be aware that you are working your chest and deltoids into overtime so make sure you are listening to your body when chest and delt day come around.

You can also perform any other problem exercise in place of pushups but depending on which exercise you select increase or decrease daily reps accordingly (Ex. Pull ups I would shoot for 3 sets of 6 reps daily, trying to get as many unbroken as possible…etc.) Please join me in this weekly challenge starting next Monday and let me know how it goes!!

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(When I had to get those push-ups in but was mid-hike)