Low Fat Pumpkin Spice Peanut Butter

Hey Fit Fam,

If you know me at all ... you know that I love me some nut butter! I can't remember a day I've gone without it!

While healthy fats are your friend (don't fall for that low fat crap) ... there are times when you want the taste of peanut butter without the fat. For me this is typically pre/post workout when I like to keep my fats low(er) or on days when I'm going out to eat somewhere and fats are going to be plentiful!

In these cases ... I often use PEANUT BUTTER POWDER instead of the real thing. The problem?! One reason I eat nut butter is to get in HEALTHY fats and MOST of the peanut butter powder on the market is just a bunch of fillers or fillers with added protein powders. Go ahead and look at that PB2 or popular flavored pb powder label .. just a bunch of fillers!

But NOT the one I use.... Crazy Richards's PURE PB Powder has ONE ingredient ... PEANUTS!!



Their (real) natural peanut butter is MY FAVORITE nut butter. The crunchy is pretty darn good too .. I am just a smooth PB kinda girl! Theirs is so smooth and runny and you guessed it .. just peanuts! But it's nice to have a lower fat powder option that is the same quality. (I am not sponsored. Not Paid. Just love this brand.)

Speaking of NATURAL PB .. one reason most people hate it is because of the STIRRING required.
Well stir no more! I came up with a GENIUS HACK! Have you seen it on my Instagram?
If not ... check it out HERE!

Without further rambling ..  here is the recipe for my homemade PUMPKIN SPICE PEANUT BUTTER DRIZZLE!

You can use however many grams your macros allow! Mine varies based on what meal I'm eating and how much nut butter I want to use! But just as an FYI .. 6g is enough to cover my SWEET EGG WHITES and I usually do 10-15 for meals where I want a really good size serving. Just another example of how the serving size on a label is not ONE SIZE FITS ALL. Make your serving ... whatever size fits YOU and YOUR macros! That is the glory of apps like My Fitness Pal .. you can plug in BY THE GRAM! Whoop Whoop!

Here are a few of my favorite way to eat PB Powder (with or without the added pumpkin spice seasoning. It's just as good without it.)

* On my sweet potatoes (Have you tried THIS sweet potato recipe bowl yet? I eat a version of this almost DAILY.)

* On my sweet eggs (HERE is one recipe and HERE is another. These these don't call for nut butter but stay tuned because MORE sweet egg recipes are on their way to the blog.)

* On my chicken (yes on chicken .. add some cinnamon and don't knock it till you try it.)

* On Rice Cakes or Toast

* In smoothies or on top of smoothie bowls

* On my NIGHTLY PROTEIN ICE CREAM that you see EVERY SINGLE NIGHT on my InstaStory. All ya gotta do is order some LEVEL ONE by 1st Phorm and hit me up for instructions! Those hyperlinks above get you FREE SHIPPING and 110% money back guarantee if ya don't like it! But in case you need it. The URL is just www.1stphorm.com/stacy. Can you use a different protein? I'm sure you can but it will probably be runny/thin and not taste as delish! I have tried others in the past and they DO NOT WORK alone. You have to add thickeners (which often cause people bloat.)


* Last but NOT least .. on PANCAKES, WAFFLES, MUFFINS and my beloved #BAEBreakfastCake (More recipes coming for these coming soon. In the meantime you can check out my VERY OLD and VERY basic .. basic batter base.)







Oh and in case you missed it .. THESE (above and to the right) are the NEW Pumpkin Spice Pancake recipe I posted on Instagram that features this glorious pumpkin spice peanut butter drizzle. THEY ARE SO GOOD! I have had them back-to-back days .. just mixed up the fruit/toppings! Literally ... you do NOT need to put syrup on this stack!! I tried and it actually ruined the taste! This Pumpkin Spice Peanut Butter drizzle is all you need!!

XoXo,
Stacy


PUMPKIN SPICE PEANUT BUTTER DRIZZLE 

Ingredients:

Crazy Richard's PURE PB Powder
Trader Joe's Pumpkin Pie Spice
Water

What To Do:
I mix together the PB Powder and a few shakes of the pumpkin pie spice (this is the ONLY one that I like.) And then I literally put the water on the tiniest stream possible and hold my container under the water while mixing with a knife (it's easier to get in the corners of my container with a knife.) I do this so that I don't add too much and make it to runny! I like mine not too thick .. not too thin. If you let it sit while you make your food it will thicken up a little. You can also put in the fridge and it thickens it some as well.

Sometimes I replace the water with melted coconut oil if I WANT some healthy fats but a different flavor than what you get from PB itself! It's so good!!! Not to mention ... Coconut Oil only has FAT macros! Peanut butter also has carb and protein macros! So this is a great way to add in some fat macros when that is ALL you need!

#StacysSweetEggs - Mixed Berry Collagen Crepe

Hey Friends,

If you haven't figured it out ... I have become a HUGE FAN of some very specific collagen products in 2017.

I need to update the blog entry because I've added new products and new ways that I am incorporating this into my daily regime .. but HERE is the blog I did on "Healing My Gut With Collagen" a few months back. Please check it out and of course let me know if you have any questions about which products may be best for you.

I have been using Vital Proteins since about January and just recently visited their headquarters in Chicago for a VP Fitness Summit to learn more about their company and their products. It was so motivating and educational. I am excited to have fallen in love with a product and in return am becoming a little more incorporated with their brand!!

We all know that I have my GUT HEALTH COFFEE every single morning but here is another way that I get a different form of collagen into my diet at breakfast.... flavored Collagen Peptides!

These crepes are yummy and depending on how many you want to make pack a great little collagen peptide punch! Since I also have my #BaeBreakfastCake (recipes for this coming soon but I do have an OLD basic batter base and few other bfast cake creations on here. I also have another sweet omelette creation that is similar to this one but it was before I discovered collagen so doesn't contain this amazing ingredient. You can easily add it. VP has several other peptide flavors.)



I have this collagen crepe as more of a "side of protein".  If I was making it as my SOLE source of protein at my meal I would add MORE Mixed Berry Collagen Peptides and MORE egg whites!
This recipe only makes 1-2 little crepes! So you can easily change the amounts to fit your macro needs!

MIXED BERRY COLLAGEN CREPE

Ingredients:
5-10g (or about a 1/2 scoop) of Mixed Berry Collagen Peptides
5 tablespoons (76g) of Pasteurized Egg Whites (the kind in a carton)
Fresh Berries of choice

What To Do:
Combine the ingredients and stir really well with a whisk or fork
Add 1/2 of your berries to the batter
Pour batter in a small skillet on medium heat -- you can pour it all at once to make more of a pancake texture or split it up into two and make more of a thin crispy crepe style texture.

Cook until bottom is done and top is firm. Flip!! You can also put a lid on it to cook faster but I think it makes it less crispy....so typically I just try to be patient!

Microwave the rest of your berries and mash em up with a fork .. put the berry mixture inside the "crepes" and on top.

You can then top with any other toppings you want. Things like whipped cream, pancake syrup, honey, granola, etc. I usually just add a sprinkle of stevia AND my little secret gut health powder. 

There ya have it!! That is it! I hope you enjoy my little SWEET EGG creations you see me post about as much as I do! I'll post more variations of how to make your egg whites SWEET instead of SAVORY in some recipe posts in the near future! If you don't want to miss a blog make sure and head back to the HOME page, scroll to the bottom and enter your email under "Follow By Email"

XoXo
Stacy

Peaches & Cream Protein Pancackes & Stuffed Sweet Omelette

​Hey Friends,

Been a while since I've POSTED a recipe. Usually I just post my food on SnapChat (stacy mccloud) and if someone asks what it is ... I tell them. To be honest there really aren't many things I eat that require a "recipe". It's just basic stuff thrown together and ends up really good!

 

I had some time to experiment today and instead of my typical fruit & peanut butter mug cake and sweet eggs/omelette .. or chocolate coconut pancakes and sweet eggs/omelette .. I went with a peaches and cream theme!!

 

I have no clue why peaches because I don't know that I even love peaches ... but I saw one at the store and it looked good, ha! As usual I just used a VERSION of the basic batter base that I use for my Mug Muffin (which changes day to day based on how I want to portion out my marcos, what my macros are, etc.) and just kind of got creative. 

 

When I say it changes .. what I mean is .. I almost always use egg white, oat flour and protein powder combo...but sometimes I use more/less oats, sometimes no protein powder, sometimes lots of protein, sometimes add in coconut flour, almond meal and/or ground flax, or even regular ole GF flour mixes if it's a high carb and lower protein day! BUT you can stick to egg white/baking powder/oat flour/protein powder (the basic base) if you want! I typically always just use ONE real egg white though! That is all it needs (with enough water.)

 

If you add or use different flours I've found that it doesn't change the taste that much, more of a texture difference and and the AMOUNT it makes pending what all you use! And of course it changes the macro count. The Basic Batter Base on here is an OLD entry from before I did flex dieting really .. so it may not reflect the way I make it now. But it's just a base you can use and then adjust. Anyway.. here is the exact recipe for the breakfast I had today!  I need to update my basic batter base since I've improved it drastically since 2014 when I first started blogging food, haha! Enjoy!

 

Peaches & Cream Stuffed Sweet Omelette

 

Sweet Omelette Ingredients 

 *Liquid Egg Whites - You can use real egg whites too. I just prefer pasturized ones for this. Again the amounts need to reflect YOUR personal macros. I use a minimum of 124g liquid whites (which is 8tbs)

*1/2 to 1tbs coconut flour (for the brand I use this is 4-7g)

*baking powder - I eyeball it . But use roughly 1/4 tbs

*liquid stevia - just 1-2 short squeezes

*extract of choice - today I used butter vanilla. but you can totally omit this if you want.

**you can also add like 5g of protein powder, a little oat flour, etc., if you want them fluffier. I just don't waste the macros on it**

 

 

 

 

 

Filling Ingredients

*2oz Peach Yogurt of choice. I used Kroger Peach Carbmaster

*3-5g Vanilla Protein Powder (optional)

*Stevia (optional) 

 

Topping Ingredients

*Peeld/sliced /steamed peaches. (to steam I put in bowl with cinnamon, stevia and if you want some walden farms maple syrup (optional) and steamed in microwave for like 20 seconds

*unsweetened coconut flakes (optional) I only used about 2grams

*slivered almonds (optional) I only used about 1tbs

 

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•

WHAT TO DO:

Mix egg whites, coconut flour (and if using other flours/powders), baking powder, stevia. I use a fork and mix well. Pour in a "greased" skillet on medium heat (I spray mine iwht coconut oil spray. if you dont have that use butter spray) I don't really time it. Just until egg looks done. FLIP!!!

Same thing .. I don't time it .. just till done. Lower heat to low or off. Spread the filling. Fold over. Plate and top with more filling, the steamed peach topping, optional walden farms or sugar free syrup and enjoy! Oh I also sprinkle some powdered stevia and cinnamon all over the top for extra sweetness! 

 

 

Peaches & Cream Protein Pancakes

 

Pancake Ingredients

*1 REAL egg white. When baking I think it turns out MUCH better if you use real egg whites instead of liquid egg whites.

*Some water -- careful on this. Just keep adding until a thin batter consistency.

*1 spoon full of the "filling" from my crepe just cause there was alot. You don't have to do this but it made mine fluffier.

*Oat Flour (amount is up to you. today I only used 10g)

*Vanilla Protein Powder (Not an isolate. A blend. I use 1st Phorm Level One. And I'll go ahead and tell you all protein DOES NOT bake the same!!! Amount of protein powder is up to you. Today I used 25g sine I used less oats.)

*1/4 to 1/2 tbs baking powder

*Liquid Stevia - just a couple short squeezes

*Exract - optional. today i used a drop of butter vanilla

 

 

 

Topping Ingredients

*Same as filling/topping for crepe. I didn't make extra I just split it up between the two. I put the yogurt mix on then sprinkled with the coconut and almond and stevia...then a dollup of the peach mixture. I also ended up adding some walden farms syrup on top.

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•

 

WHAT TO DO:

Mix dry ingredients in a bowl. Mix wet ingredients in a bowl (start with just a little water. you will add more to get it how you want. you can always add more but can't take away :) ) Combine dry and wet and mix really well adding more water until it reaches the consistancy you want. I make mine thin but still a batter not water consistency. I also let this sit out at room temp or put in fridge for like 10+ min and then add more water maybe. I feel like this gives me more batter, ha! This is when I make my crepe, prep my filling, make coffee, etc. 

 

Heat skillet to med .. spray with butter or coconut oil spray .. put into tiny little pancakes or a couple big ones if you prefer. Cook till bubbles. Flip and I only cook like 30seconds or so on this side so the center is gooey instead of dry! this is up to you!

Plate - add topping! 

 

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FOR MINE ... using my brands, my amounts, etc., this was only 44g Protein, 18 Carbs and 11g Fat. The fat actually came from some Maple Peanut Butter I put on two of my pancakes because I can't live with out morning peanut butter and I wanted some variety, haha! I just didnt' put the other topping on those. However it would have tasted great all together! So if you left out the PB fat would only be a few grams. You can make this much higher carb by doing more flours and less protein by using less protein powder. I save most my carbs for pre/post workout or if I want something higher carb later in the day. So this was just how I chose to "ration" my macros today! 

 

 

 

 

 

ENJOY!!! For more #FoodPorn find me on #SnapChat (stacymccloud) and screen shot something if you want a recipe and I'll try to get it posted!

Stacy 

My VitaCost Cart (+ $10 off for YOU)

Hey Fit Fam,

One of my favorite places to shop is VitaCost. I had no clue what VitaCost was until I started on my dedicated fitness/healthy life in early 2014. I started seeing so many fitness peeps post about shopping there for random food items (Umm ... hello chocolate chips made with STEVIA.) But you don't have to be into fitness the way some of us are to benefit from this site. You can get lots of great items for much cheaper than anywhere else! Plus they carry all sorts of organic/natural brands that I never see anywhere else. I'm not an organic shopper but if I can get it for cheaper .. why not?!

One downfall to shopping online is always shipping. But with VitaCost if you plan your shops for every few months then you will likely get free shipping because your order will be over $49 bucks! Plus their shipping is really fast! I always get my box of goodies within a few days! One other thing I love about VitaCost is that they also email out great discounts ...almost daily. I also discovered a little trick! Once you are a customer with an account ... I've found that if you sign in, shop and leave your shopping cart open for a couple days  ... they sometimes email you a 10% of coupon code to get you to "check-out"  :)

My order isn't the same each time ... but here are a few things I picked up this go-round! I am also including WHY I purchased them -- because I know many of you will email and ask :)

1 - Coconut Flour:  Now that I use Flexible Dieting, I am not restricted to grinding my daily oats into flour as my only "carb source" I use in my "Basic Batter Base" for things like my Mug Cakes and Waffles, etc.  I've started using other HEALTHY flours! I use at least one serving of coconut flour everyday, either in my AM mug cake, pm waffle or other healthy dessert creations! It has about 4.5 carbs per tablespoon... but most of them are from fiber!! So using this flour has really helped with me getting in my daily fiber needs! Only downfall ... I haven't perfected using this type of flour yet. I do know from the info under product description and some research (thank you Pinterest) that coconut flour absorbs a lot of moisture ... so I never use it alone. I always combine it with other flours -- like almond flour, protein powder and/or ground flax or ground oats! They say use 1/4 to every 3/4 of another flour. I never use that much flour so I just guesstimate and am still learning the perfect ratio! Coconut Secret was the first brand I picked up a couple years ago and have been using it since because it's so cheap. I almost got another brand when at Trader Joe's this week .. but I happened to look at the Macros on the other brand. I don't know how (cause the serving size isn't different) .. but the Coconut Secret brand has way better macros than the others I have seen. So I'll be sticking with THIS ONE! VitaCost also has it on sale right now!

2 - Cinnamon:  But not just ANY cinnamon!!!! I probably need to do an entire blog on this one. But here we go ...

I use cinnamon on probably 3 of my 5 meals a day. Maybe even all 5. I'd say I take in a couple tablespoons a day. I've purchased cinnamon on vitacost before because you can get big bags for cheap! BUT this last shopping "trip" .. I noticed all the different KINDS of cinnamon they offered. Some were MUCH more expensive than others ... so I decided to do some research. I"m glad that I did!! While you never know how accurate all these "studies" are .. there are TONS of them out there with some pretty reputable backing that say that the type of cinnamon we typically buy in the store is made of something that may not be the best for those of us that consume 1 TEASPOON or more daily!! Yes .. only 1 teaspoon!!! I bet I consume 1-2 tablespoons a day!! You can read about why here and here.  I decided to fork over double the price (about 22 bucks) and get the Ceylon Cinnamon instead. Anxious to try it! Reviewers said it's much more sweet making it great for things like baking! Since I use it in my mug cakes, waffles, oats, shakes, etc. -- this should be perfect!!

((Typical Cinnamon purchased in store on left .. Ceylon Cinnamon from VitaCost on Right)) 

3 - Coconut Aminos: Love stir fry? Me too and this is THE soy sauce alternative! For a long time I only used Bragg's Liquid Aminos and I still do. But since I have discovered Coconut Aminos I use it much more! Especially on days that I use other high sodium condiments .. because coconut aminos has less sodium than Braggs. And NO it doesn't taste like coconut :) It is salty like soy sauce but also a little sweet .. so so so good!!! Aside from being soy free and gluten free .. coconut aminos are low GI and packed with minerals, vitamin C, and B vitamins. As the name suggests, it is high in amino acid, containing 17 different types. Amino acids are the building blocks of protein, and are essential to our health and nutrition. Get ya some .. now! But like all condiments .. watch that serving size :)

4 - Probiotics:  Okay. So I have regularly taken probiotics for over a year now. I started out with a brand recommended to be best for me. They were SUPER expensive and I was getting them at Whole Body. I finally found them on VitaCost and they were cheaper. But when I ran out this go round I didn't pick any up .. and guess what .. I didn't notice ANY changes. I still believe that probiotics are very important .. especially for those like me with endless stomach issues. So I did some research and picked up a different brand this time that have RAVE reviews and are MUCH cheaper. SO we shall see!

5 - Vitamin C: I take it twice a day. No explanation needed :)

6 - Stevia Sweetened Dark Chocolate Chips: I won't use these very often. Maybe 1/4 of a serving here and there, but considering the macro difference in these and the typical chocolate chips you get at the grocery store .. it's worth the 6+ dollar splurge!! They don't taste any different and with no SUGAR .. they are a win for sure!! I use them in my waffles, oats, protein ice cream, etc! I need to just toss my tollhouse ones because I'll never use them again!

7 - Walden Farms Pancake and Caramel Syrup: Yea, yea, yea. "All the chemicals". Well not exactly. Turn the label over and look at this one and look at other sugar free syrups that still have carbs and calories. Walden Farms actually seems to contain better ingredients than the other ... and has zero macros (except sodium.) Many of the WF products taste like crap .. but some are down right A M A Z I N G!!! I can NOT live without the pancake syrup, chocolate syrup and caramel syrup (in that order.) Also I've yet to try one of the salad dressings that I don't like ... and the bbq sauces are decent. These are not as good as the Lynchburg Diabetic friendly one I get at Kroger (only select stores have it) or the Hughes one you can find at RANDOM Wal-Mart stores (they don't have it at any of mine .. so I can never find it) .. but it will do! There are certain things I will NEVER waste macros on no matter what all these health/organic/no chemical peeps say - and syrups/condiments are one! If they are all chemicals .. then I guess GIMMIE THE CHEMICALS -- LOL!

8 - Liquid Stevia:  For whatever reason the Kroger brand that I usually get .. has been SOLD OUT almost every time I shop! This can't happen because I use it ALL DAY - in coffee, teas, shakes, mug cakes, oatmeal, etc. I've tried MANY other unflavored liquid Stevia brands and I never like them as much as the Kroger brand for some reason? But they are over 3bucks for little tiny purse size bottles. So ... I searched "Liquid Stevia" in the VitaCost box and ... boom! This one had amazing reviews from people that like their stevia really sweet .. but unflavored (that would be me.) It was around 7 bucks .. but for almost double the size of the small kroger brand ones I get .. so it ends up being about the same price. I personally have to use a few good squeezes for it to be sweet enough (not the 10 drops or whatever it is they suggest) ... but that is probably about the same amount of the Kroger brand I use. Very similar taste .. maybe a TAD less sweet! Most people RAVE about Better Stevia because you get the flavor and the stevia ALL IN ONE (which they sell for much cheaper on VitaCost btw.)  I just prefer having unflavored on hand so I can add it to my Starbucks creation and also because I drink a variety of coffees and use a variety of flavored (sugar free) sweeteners pending my mood :)

I picked up a few other things but those were my staples this go round!


Want to save EVEN MORE money?!?! You can get $10 bucks off your first order if you create an account!  Just use this link instead of going directly to the webpage! You should be emailed your coupon code when you sign up. If not .. give it a couple days and then look in your "promo pocket" upon logging in!

** I'm not some VitaCost ambassador and they certainly aren't paying me to post this, lol. They don't even know I'm posting this blog. I just want to pass on the savings to my followers :) Sooo.... Happy VitaCost shopping!! Be prepared to spend lots of time on the sit, lol. They have SO MUCH STUFF!! You can even get things like quest bars, quest chips, coffee, etc., for MUCH cheaper than most stores! Just use the search box and you will probably find just about any food, supplement, vitamin, spice, etc., that you are looking for!

Eat Clean. Train Dirty.
Stacy

Banana Oat Muffins with 1st Phorm CTC Icing (macros included)

Hey Fit Fam,

Breakfast doesn't have to be boring! Even for those who are restricted to egg whites and oats! If' you have read any of my breakfast recipes you know that there is no need for butter or carb filled flours when making "baked goods". With some fruit, ground oats, eggs and/or protein powder ... you can make almost anything! Remember it's all about modifications! 

On my higher calorie day earlier this week I decided to make breakfast for my pre-workout. These muffins are something I would have for breakfast on an average day .. maybe just less banana or a different (lower carb) fruit (such as blueberries or strawberries.) It's essentially just my Basic Batter Base recipe with maybe a little more fruit than normal. But it was the icing that gave these that extra YUM factor this go round!!

On a normal day, the muffins are probably all I would have for breakfast. Maybe some extra egg whites in them or as a side. But with all the extra oats and fruit I was allowing myself for this pre-workout meal ... I was able to have a FOUR of these muffins, a bowl of oats with cinnamon, stevia and more banana, 2 pieces of Canadian bacon and a side of "sweet" egg whites!! Such a filling meal and a GREAT pre-workout for sure since it didn't leave me sluggish!

The banana oat muffins are so easy! I've made them many times and use different fruit (but if you follow the basic batter base link you will see I usually make it in a microwave muffin) ... but banana is always the best when making muffins in my opinion because it naturally sweetens the muffins and makes them really moist! If you are craving another fruit - maybe try a very small amount of banana. Promise it really helps with the sweetness/moisture!

This recipe makes one serving for me (which is 4 small muffins for me.)  You can add or subtract ingredients based on your own personal macros. Also feel free to double/triple your recipe and make several batches and have them already ready for breakfast for a few days!! Why in the world would you buy those nasty boxed muffins or add unnecessary things like butter, etc. These are easy, healthy & yummy!!!

Muffin Ingredients:
** 1/2 medium banana (50 grams)
** 2 egg whites (you can use liquid or actual egg whites. But I have found that in baking in the oven real egg whites make better muffins. In the microwave however .. liquid egg whites are better. Odd, I know.)
** Generous amount of cinnamon
** Baking Powder - I don't measure but it's around 1/8th tsp I would guess. I use the same amount in everything.
** Xanthan Gum - Not even 1gram. Like a slight dusting. This just makes them rise better I think. I've started adding this to all my baking. But it DOES have carbs. But it would be less than 1g if you only added the tiny amount really needed. This is totally optional!
** Stevia ( I use one pkt or two squeezes of the liquid kind)
** 1/4 cup old fashioned oats (grind them after you measure)

Mix all ingredients together in a bowl. Put in lined/greased muffin pan. Bake at 350 for 20-30min!!

Icing:
*3 to 4 grams of CTC Phormula -1 Protein Powder (vanilla level one would be great too)
*Extra Cinnamon (I always add extra cinnamon, lol)
*1.5oz any yogurt of choice. This actually made a bunch. 1oz would probably do just fine.  (I used Kroger CarbMaster Vanilla for these. But pending what my macro needs are I usually use Dannon Light & Fit 80 cal yogurt)
*Sprinkle of stevia if you want sweeter (if using greek yogurt I think it helps with the flavor)

** While your muffins bake just mix all this together! That easy! I make a bunch of this and store in my fridge and put on top of everything from my post workout mug cakes, to waffles, and even RICE CAKES! Use any flavor of yogurt and 1st Phorm protein of your choice ... mine varies based on what I am eating! You can get super creative with this! Last night I made a chocolate coconut oil icing for my rice cakes! I'll post that recipe soon!

APPROX Macros for my four muffins using measurements above
Calories - 150
Carbs - 24
Protein - 11
Fat - 1.3

APPROX Macros for Icing I used in THIS recipe
Calories - 27
Carbs - 1.3
Protein - 4.8
Fat - 0.5

Again, I also had more oats, more banana, bacon and sweet egg whites at this meal! For the SWEET EGGS recipe -- click here :)

** Other Toppings **
If you don't want the yogurt based icing, you could mix some Walden Farms and Cinnamon for a virtually macro free topping! You could also add in some nuts to the batter!! Other things hat would be tasty on top of these babies ... a tsp of sugar free jelly on each one, some melted peanut butter, PB2, a little bit of a crumbled quest bar, semi-sweet chocolate chips, unsweetened coconut flakes, etc. Options are endless!! Cater to YOUR own taste buds and macros!!

1st Phorm Chocolate Coconut Low Carb Waffles

Hey Fit Fam,

This is my new FAVORITE breakfast. If you are a regular blog reader then you know that I am obsessed with my Basic Batter Base and I still eat it for breakfast (or any meal really) at least once a week! But this has been my new go to the past couple of weeks. It's super simple and the waffle itself is pretty much carb free. Not that I am an advocate for no or low carbs .. because I AM NOT.  I believe in eating them and do .. a lot :) I still have carbs with this breakfast. I eat a big ole side of berries mixed in Dannon Light & Fit Coconut Vanilla greek yogurt and also slather the waffle with peanut butter (which has carbs.)

Do what you want with it. But here is the recipe!! Just look at that yummy melted coconut oil and peanut butter (drooling.) ENJOY!!!!! Oh and of course everything is better with a side of STARBUCKS :)

Ingredients
* 1 scoop 1st Phorm Level 1 Chocolate Coconut Protein Powder
* Baking Powder (I never measure but it's probably like 1/8 tsp)
* Tiny pinch (like not even a gram. literally a tiny sprinkle) of Xanthan Gum (you can leave this out. I have just found this just makes them fluffier)
* Egg Whites or Chocolate Muscle Egg (I use 3tbs plain liquid egg whites or 2tbs muscle egg flavored egg whites.)
* Coconut Oil (Amount that I use varies. But 1/2 tablespoon is plenty)
* Peanut Butter (Amount that I use varies. But 1/2 to 1 tbs is plenty)
* Walden Farms Pancake Syrup (ONLY this brand. If not then just leave it off)

**Stir protein powder, baking powder, xanthan gum, egg whites and some water (not a ton .. a few tablespoons maybe...just enough to make it thinner but not watery. THIS is the step where people mess up. They add too much. So add a little, stir, repeat - unit you get a thin but not watery consistency.)
**Spread mixture into a waffle maker (sprayed with coconut oil or butter spray) -- boom a yummy waffle :) You can also make these into pancakes. But I prefer a waffle.. it's crispy!

Top evenly with the coconut oil, peanut butter and syrup. Pop in the microwave for 20 seconds so it melts! Or if you are "on the go" I just put it in a tupperware container and put a lid on it. By the time I get to wherever I'm going everything is melted!

Options
** If you need MORE carbs simply add some ground oats (oat flower) to the mixture. Which is essentially my basic batter base + protein powder. You may need to add more egg or water if you do this.
** Would also be AMAZING with some toasted unsweetened coconut on top!!
** I've also covered it in Peanut Butter & Co Dark Chocolate Dreams Peanut Butter. That was pretty rich .. but amazing as well. If you follow me on SNAP CHAT you would already know this, lol! What are you waiting for! Find me .. it's just Stacy McCloud!

Where are YOUR calories coming from?

Hey Fit Fam ...

As many of you are staring your fitness journey you may be relying on "calorie or macro counting" to guide you. This is often called #FlexibleDieting or #IIFYM (If it fits your macros.) This is great! I currently use My Fitness Pal while doing my own nutrition in my off season! How many calories you consume is certainly key in a losing weight and leading a healthy lifestyle, but I personally believe that simply counting how many calories, carbs, sugars, proteins and fats you take in everyday ... isn't good enough. I know many will disagree but I just don't feel like ALL calories are created equal.  Or at least all calories don't react the same in my body .. I know that for sure and that seems to be the case for most people that I know. So while a calorie may be a calorie .. that doesn't mean your body will treat them all the same .. make sense?

Could you lose weight from simply lowering and tracking your calories/macros?? I am sure!! But I really feel that you should consider WHERE your calories are coming from! For example ... a calorie from a baked sweet potato fry made in your oven is NOT the same as the calories from a white fried french fries from a fast food joint .. or yes .. even one you bake at home out of a frozen bag in the produce section!

SOME people that follow wellness plans or diets like "Weight Watchers", "If It Fits Your Macros" and "Flexible Dieting" have made it appear that it's okay to eat pizza, cake, donuts, chips and/or fast food all day every day -- and still "lose weight".  Well ... the reality of that is that the people that are successful with these methods of "wellness" don't actually eat large quantities of that crap all the time. Sure they may enjoy it in small portions (maybe even everyday) if it's something they are craving, but I guarantee it doesn't fill their food journal on a daily basis! Also, many people that follow "Flexible Dieting" or "If it fits your macros" don't have full on CHEAT meals. They still track their cheats MOST the time. Which can be a great option for people that have a hard time with cheating (i.e. .. turning their cheat meal into a huge non stop/can't stop binge meal.)

Flexible dieting and IIFYM are great methods ... but only if most your calories/carbs/fats/proteins are coming from NUTRIENT dense foods. Sure .. you could have some processed freezer sandwich for breakfast, McDonalds for lunch, a piece of cake for a snack and a "healthy dinner" and most people could "fit it in" to their daily allowance .. but you aren't going to maximize your goals this way.  You also will probably get such small amounts that you will be super hungry. Oh and FIBER .. you have to have a FIBER goal (i try to stay between 20-25) and you won't reach that off fast food alone. If you are calorie counting and decreasing your calorie intake, no matter how you go about it you are going to likely lose some weight. But so what!! You aren't maximizing your potential and you certainly aren't fueling yourself properly to build a BODY FOR LIFE.  If you are putting in the effort .. why not make it REALLY count ... and last!

Many of you may be asking why does it matter what I eat. Well aside from the obvious (nutrients) .. there are many!!! First of all .. chances are there is no way you will be getting in meals every few hours (which you all know I swear by .. at least every 4 hours is my goal right now) since it takes so little "crap" to equal say 2,000 calories a day (this is a generic number obviously)... compared to if you are eating nutrient dense foods. GOOD foods mean that you get to eat more AND you stay fuller .. longer! Which means you wan't be as tempted to "snack" or fall off cause you won't be hungry!

Second .. not all foods are metabolized the same way! You could actually burn more calories a day simply by choosing better foods!!! For example .. protein requires more energy to metabolize than carbs or fats (I'm not saying you should be low carb or low fat .. I'm saying protein is VITAL in your diet). Studies show that high protein diets will boost your metabolism by 80 to 100 compared to a low protein diet. What I'm telling you is that some foods require more energy to digest .. so you can actually born more calorie based on WHAT you are eating!! This goes for more than just protein! Look at THIS STUDY .. they found that those that ate a sandwich made with whole grains and real cheddar cheese burned TWICE as many calories digesting their meal than those that had a sandwich made of refined grains and processed cheese!! Again .. all calories are not equal. In some cases, even enjoying the real stuff in smaller quantities may cause you to lose more weight than if you ate the stuff labeled "fat free" :)

Third .. you may want to consider a foods GI (glycemic index)-- it does seem to matter!! There is endless research that proves people that eat a higher GI diet have a greater chance of being obese and having diabetes. This goes back to what I was saying earlier. If you choose to use your daily carb allowance for a small sugary bowl of cereal or bakery muffin you are going to get a quick spike in blood sugar....and crash. Whereas, if you have a balanced breakfast with some oats (maybe make your own muffin using my basic batter base) then you are going to have a steady release of blood sugar allowing you to feel fuller longer. And again .. the QUALITY of those calories are better. But if you are craving a sugary cereal .. have it if it can fit in your day. Just measure it out and don't go overboard and try to have it either pre or post workout instead of for breakfast or before bed :) At least but that sugar to good use!

Not to mention, if you fill your allotted carbs with these kinds of crap foods .. there is NO WAY you will get in your fiber intake for the day (as mentioned briefly above.)  So your carbs that you allow yourself for the day will be GONE in sometimes ONE meal .. but you will have 20 grams of fiber left to get in for the day ... and well .. you won't be able to (and while it will help...taking a supplement isn't the same and should be reserved for those random days you splurged more than others.)  It is vital that you pick whole, unprocessed carb sources with fiber!!! That goes back to the GI thing. The fiber reducecs the rate at which glucose enters your system .. which is what we want! That is why I always suggest things like red or sweet potatoes, quinoa, oats and rice for your carbs. Rice is a tricky one. I'll save that for another post. Most people are safe sticking to brown .. but white rice isn't a total no-no :)

I could go on and on about this and I'm guilty for grabbing some of these foods. For example .. you will never see me use real maple syrup. I could never consume that much sugar and be okay with it .. so I'll stick with Walden Farms (yea, yea, yea ... I know .. it's not as good as pure maple .. but turn that label over .. i can't justify that kinda sugar intake). I'll never use full fat/sugar coffee creamers. I'll always choose a low carb/low sugar yogurt over the full fat ones. But I limit those to very few choices and am aware of these more refined foods.  The bottom line is that your FOODS should come from good whole NUTRITIONS sources MOST of the time ... since different foods have a major effect on our hormones and brain -- which control hunger and eating behavior ... and as research has shown .. can actually make you lose MORE weight because of the way your body metabolizes it!

There is no right or wrong way! Flexible dieting can be a GREAT thing and it's essentially what I've done in the off season (however I still only eat healthy food in the week and do my cheat on the weekend because I don't want to have to think about Macros at least one meal a week, lol)

Eat Clean. Train Dirty.
Stacy

**Update**
I have hired a new coach for my contest prep (which I am in the middle of right now.) His name is Layne Norton and he is an expert in all this IIFYM stuff. Gone are my weekly "Cheats" where I don't count and eat whatever I want. I am currently counting EVERYTHING. Even my beloved cheat meals. Is it easy?? HECK NO!!! I miss not thinking ONE meal a week.  But hoping it's going to be worth it!!! Off season I'm hoping I get to go back to a little less structure for cheats. But for now I"m begin super strict about it and only eating at places that can offer me "macros" on what I am eating. No guessing! Don't worry ... I still get my "bad foods" and can even eat them TWICE a week. Just in smaller and more planned out portions! You all should google him. He is AMAZING and knows his stuff. Much more than I do! I can't wait to learn from him!!

National Pancake Day Can Be Everyday With These Healthy Recipes

Today is the day your social media newsfeed is filled with all sorts of "stacks" of delicious buttery, syrup covered, picture perfect pancakes. That is because it is the day that IHOP offers free pancakes in honor of National Pancake Day. But why would you go eat their unhealthy stack when you can make your own clean pancake creations at home? 

Hey Fit Fam,

If you have every been on my Instagram then you know that my favorite meal of the day is my breakfast creation that I came up with when I started having oats and egg whites every morning for breakfast.  I've posted several blogs about my Morning Microwave Muffin creations! In fact, my Basic Batter Base recipe that is the "base" for any of my pancake/muffin/waffle creations is one of the most popular blogs I have ever posted. Here a few pictures of my delish creations :)

  

Because I have come up with such a tasty creation, I guess that I just don't get the hype over #NationalPancakeDay. It's pancake day every morning AND every night in my house!

You can easily find these recipes by following the embedded links in this blog and by using the SEARCH box at the bottom of www.simplystacy.com. But here is a little write up for you! Again, just follow the embedded links for FULL details/recipes!






Breakfast .. and sometimes another meal during the day...because they are THAT good.
I always make a bowl full of goodness that I PROMISE will make you forget about all those fattening muffins and pancakes out there. There are numerous ways you can make healthy pancakes. Before I started my fitness journey using Quinoa Flour and Protein Powder was one of my favorite ways. But these days I stick to my oats, egg white and fruit (sometimes 1/2 egg white and 1/2 protein powder) and have come up with the PEFECT way to make those few ingredients taste AMAZING!
Just click in the embedded links above for full recipes! But for example ... this morning I put some oats, baking powder, cinnamon, stevia and allspice in my Magic Bullet. Once it was ground into powder I simply poured into a ceramic bowl and stirred in my egg whites. I cut up a banana and stirred that in next. It will be watery - that is okay! Just pop it in the microwave for 2 min or so (time varies based on microwave and it will poof up big over the bowl, but don't worry it won't spill over and it shrinks down after it starts to cool.) I plopped on my teaspoon of peanut butter and put back in the microwave for 15-20 seconds. BOOM -- the most amazing breakfast that is 110% CLEAN and won't make you feel guilty like that IHOP stack will. If you want "pancakes" you can take this same batter mixture and just make them into a stack! I just prefer doing the bowl in the microwave because it is SUPER fat, super filling and makes NO mess! If you are in a pinch for time - no problem! The night before go ahead and get all your dry ingredients prepped and poured in your bowl. Then in the morning all you have to do is add the wet ingredients and fruit and pop in the microwave while you gather your stuff ready to get out the door. When I had an office job, I would always transfer the "muffin" it into a 6pack container once it was cooked. It is kinda big so I did cut it in half. I put my peanut butter on top and closed the lid instead of microwaving that extra 15 seconds. By the time I got to work the peanut butter had melted and it was gooey, still warm and ready to eat! Time is NO excuse!! It takes the same amount of time as popping a processed breakfast sandwich into the microwave and much LESS time than going through a drive-thru!

Final Meal Of The Day
I have a waffle. Yup, I have a syrup covered waffle every single night RIGHT before I lay down for bed. I just posted these "Sweet Dreams" recipes yesterday! Follow the link for the recipe for my my nightly 1st Phorm Protein Waffle and other "sweet dream" type treats! They are perfect options for before bed! You can read the blog to find out why they are a great way to end your day and help your body repair itself while you sleep!

Eat Clean. Train Dirty.... and skip out on those free IHOP pancakes and make your own everyday :-)
Stacy