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 

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!!

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

Tips To Stay On Track While Traveling

Staying on track with your meals can be hard enough when you are at home, at work, or out running errands. But when you go out of town thinking about meals can be a huge headache. I've found a few ways to make staying on track while traveling a little easier. 

Hey Fit Fam,

Next week I am going to The Arnold next week for the very first time! It was watching the show on my laptop in my living room last year that I decided FOR SURE I was going to make the commitment to see how fit I could really be and start competing!

I can not wait to actually go this year and walk around the expo, spend some time with my #FitFam, maybe even meet some of my fitness idols and of course watch the competitions! I'll be there observing and dreaming, but also cheering on part of my Physique Empire team! My coach/mentor's husband is once again competing this year!! GO BRANDON CURRY!!

The only thing I dread is packing. Trying to decide what to take, how to mix and match stuff so I don't overpack and at the same time make sure I don't under pack -- it stresses me out worse than almost anything! I'm not talking about food prep either. I'm talking about just packing clothes and necessities, lol. I am a horrible packer. It's a huge downfall of mine. I've gotten better about it and hope to keep getting better! However, add in MEAL PREP and the stress is ten-fold! I will never forget the first time I tried to pack with my meals .. I thought I was going to die!!

I am not on any kind of "official" prep right now which will make things SO much easier, but I still try to only eat whole foods and measure out all of my foods (this is KEY for anyone..not just competitors.) Here are a few things I do when traveling. What food I take depends on the trip, how close I am to a show, if it is a show weekend and how long I'll be traveling. Some of these are WAY more extreme than you may need! Some may be a little to "lax" for competition travel. So pick and choose what works for you!!

First .. you will need to check with your hotel. If they have a microwave & fridge life will be easy. If they do not .. it won't. I've found most do NOT have microwaves but I've never been to a hotel that hasn't been able to provide a fridge. Why? Because they have to be able to provide MEDICAL fridges (I've been told at no cost) for those that have to refrigerate medications, etc.  Since I have Celiac Disease .. I don't feel bad about saying I need one for medical reasons. You all use your own judgement on that one :)  But another tip, I prefer to use AirBNB when possible so that I can rent a house with a kitchen! In this case, I will only pack a few of my favorite seasonings, baking necessities and 1st Phorm Protein (stuff I may not be able to find where I am going) and then I make a grocery store trip upon arrival!

Second -- Invest in a ROLLING COOLER and some sort of six pack bag. I suggest the totes or backpacks from 6 Pack Fitness because they double as your "personal item" you can take with you and you can put your laptop, etc., in them - not just food (like some of the 6pack bags.) Here is what I mean by rolling cooler.

You can get them many places. Sometimes they are hard to find when it's not "tailgate season" - but they have them online everywhere year round -- like Target, Walmart, Amazon, etc. I got mine at T.J. Maxx during tailgate season last year! I wish I had ordered one online though because there are many better ones out there. I wish I had taken the time to shop around! No matter which one you get, they are great because unlike 6pack bags (which are really designed to carry meals already prepped and portioned) these can fit TONS of food in them (if you pack like I explain below) and they can be your carry on luggage item if you are flying! Just make sure any liquids and some condiments are packed in your checked luggage instead so they don't toss it!

Assuming you have a fridge wherever you are going. Here are some suggestions!

Lean Meat Options:

Chicken:  Just bake some up in the oven or however you choose. If you are going to be on a LONG flight or LONG car ride I would suggest freezing it after you cook it.  If it's a shorter trip as long as you keep it really cool there is no need to freeze and will make life much easier (it can take a while to thaw.) The key is to put the chicken in a big ole GALLON freezer bag, not individual containers! Much easier to pack in a cooler and you can fit SO much more!!

Tuna Packets:  These are easy and require no cooking!! Just stir in some rice, seasonings and/or dressing (I love fat free italian or low sugar bbq) and you are good to go!

Pre-Made Burgers:  Same as chicken. Make ahead and freeze (if needed) and put in gallon freezer bags. You can patty these or made into ground meat. Your choice depending on how you plan to eat it.

Carton of egg whites: Always sealed & unopened so it doesn't spill everywhere. and remember this can not be put in your carry on bag because it's liquid. I take this with me so I can make my microwave mug breakfast, waffles at night, etc. However, this can be left out if it's too much of a hassle to pack. You just substitute protein powder & water in most cases! Not all protein powder bakes well without egg though... that is why I suggest 1st Phorm brand Level 1 for baking. Well .. and cause it's the best :)

Carb Options:
Sweet or Red Potato rounds:  I make these into "rounds" in the oven (like usual) and just put them in a gallon bag. They are good hot or cold. If I don't have time to prep food, I will pre wash them and them and pack whole potatoes raw and bring my microwave potato bag! Side note, you can steam veggies in the potato bag as well! I discovered that on one of my trips!! So if you wanted to bring raw veggies (great if you have no time to prep before you leave) .. there ya go!

Rice: Make ahead and put some in a container OR buy the little microwave cups! If you don't do the cups don't forget to bring a measuring cup!

Homemade Chips: I blogged about these a while back. Unlike the store bought fatty/greasy ones - these don't last very long without getting soggy/stale. But they will be good for a day or two after making! You can just make a bunch and put them in ... you guessed it .. a gallon baggie. Just put on top or somewhere else in luggage so they don't get crushed!

Veggie Options:
I roast a bunch of green beans and put in a gallon bag. They are easiest and are delish cold! So I usually just stick to green beans! Second option I go with is roasted broccoli or asparagus - also pretty good cold! I also sometimes bring some pre-cut red bell pepper.

Fruit Options:
I typically stick to bananas because they are the easiest to travel with! But I will also do apples on occasion because they are also easy to travel with. I use the fruit in my Mug Muffins, which is why I prefer banana. Can't travel with blueberries (my fave in my muffin) so this is easiest!

Other:
Seasonings - I usually pack one of my Flavor God seasonings, Cinnamon, Paprika, Baking Powder, Stevia and sugar free coffee creamer (they now make these in those little squeeze bottles which makes it so easy. if not just get the little single serving ones).
Waffle Maker - You can do many things with this aside from the obvious. Heat up chicken, make an "omelet", etc. I use it for my night time waffle that I just can't live without! I've always packed this in my carry on and never had issues.
Magic Bullet (or other small blender/processor) - Sometimes I PRE grind my oats and put them portioned out into individual sandwich bags. Other times I take the Ninja with me .. depends on how much room I have in luggage and how much time I have to "pre" prep my food before I leave. This is also good if you want to make actual smoothies instead of just protein and water in a shaker!
Ceramic Bowl (for microwave mug muffins. disposable paper plates don't work)
Food sScale and Measuring Cup/Spoon
Walden Farms Syrup (because you can't find it everywhere and it's good on everything)
Unopened Peanut Butter (if it's opened and in your carry on they MAY toss it. but i learned if you tell them it's for dietary reasons they will instead "test" it with their little wand)
Almonds or other healthy nuts 
Extra Container(s) (for when you portion out your meals)
Plastic Utensils 
1st Phorm Protein (usually portioned into bags so I don't have to pack the big container)
Quest Bars or other healthy meal replacement bar
Rice Cakes


If you DO NOT have a fridge here are a few things I would suggest packing these staples
Rice Cakes
Peanut Butter
Almonds/Nuts
Packets of Tuna
Brown Rice Crackers (these would be good with your tuna)
1st Phorm Protein Powder & Shaker (for a shake or also to stir into your oats. most hotels have plain oats on their menu, so if you add this you have a more compete meal)
Quest Bars (or other good meal replacement bars)
Seasonings/Dressings -- so you can order food out. Ask for it PLAIN, baked/steamed, with no butter, no oil, no seasonings and just add your own seasonings/dressings.
Fruit

Couple of travel notes. I have NEVER had problems with my "gel packs" when traveling -- even out of the country. But I've seen where MANY people have. Not sure why as long as it's FROZEN solid! If they tried to toss them, I personally would and ask for a supervisor before you just say okay and let them. Most the time if you stress you have dietary needs and have to travel with food .. this won't be a problem. But if this is a concern or you don't want to deal with the possible hassle ... just freeze ALL of your food! Or you can not freeze it and bring some empty baggies or containers and as soon as you get past security .. go get some ice and then pack it in!

That said. Freezing your food really is the safest route. But it really just depends on travel time. If your on a short flight or short car ride and have lots of ice packs in your bag (and aren't opening it up a lot) you don't really need to (unless you are afraid they will toss your ice packs.) If it's a long flight or car ride you should freeze it to be safe. BUT that is where it gets tricky. It seems to take forever to thaw in a fridge! In fact, I had to eat 1/2 frozen chicken at Olympia last year! My room didn't have a microwave and I was fine with eating COLD food .. but not frozen!!! But guess what worked pretty well ... a HAIRDRYER!!!! I had my waffle maker with me and at that time didn't think about using it. But totally could have!!

I put all the "food" in the rolling cooler and then I put the meals I need for the day already portioned in my 6 pack bag. Those are my two "carry on" items! I keep my seasonings, coffee creamer, stevia, etc.,  and at least one power bar (in case my flight is delayed) in that carry on bag as well and then pack all the other stuff, specifically condiments over the allowed ounces, in my checked bags.

These are all tips for traveling WITHIN THE U.S. The only time I've ever had food thrown away was when I arrived in Mexico. I had one meal left in my 6 pack bag and they tossed it at customs (they tossed my cooked fish and veggies, but didn't toss any of my protein or bars.) If you are traveling out of the country you will need to finish all your food on your flight! Also remember that eery country has different rules as to what food is/is not allowed to be brought in and brought out .. so you will want to check before you travel! I can't help you there :) I usually just pack a few sealed basics and take the grocery store route when traveling out of the country!

Hope this helps in your quest to travel clean!! If you have any tips to add ... please comment below!!!

Eat Clean. Train Dirty.
Stacy

Today is Doom Day for New Years Fitness Resolutions

Hey Fit Fam,

Here in Nashville gyms will likely be pretty packed today since the ice and snow is finally melting and anyone that has been "stranded" at home will finally be able to venture out! But statistically today is actually the day that people throw in the towel on their new years fitness resolutions.

Gold's Gym did a study and found that on February 18th gym member check-ins nose dive. Some of us here in Tennessee may have gotten a head start on that date, using the snow/ice as an "excuse" to go ahead and give up, but that doesn't mean you have to become a statistic! I love this quote circulating on the internet. It's so true.

I actually find the results of this study a little bit shocking. If you have been sticking to a good/non-restricitve plan ... 6 weeks is enough time to really see some pretty decent results and it's usually when people start seeing results they become a little more addicted and want to go harder. I guess people just lose site of their goals quickly? Maybe it's because they aren't seeing results fast enough? Maybe it's because they are bored? Maybe it's because they have no will power? Or maybe it's just because they aren't really committed to the LIFESTYLE.  Either way, today is the day people statistically go back to their old habits. So if you make it past Feb 18th you are being the odds! Congrats .... keep going!!! If you are one of the folks that are walking the line of becoming part of this statistic, try going harder for just one more week. Give yourself another chance .. you deserve it!! If your "ways" aren't working, instead of just giving up, maybe it is jus time to start researching some new methods!

Here are a few tips to help you get over this "hump day" :)

• Remember why you started! Think back to that feeling of WHY you wanted to be a better you. This isn't a race. There is NO "30 day fix" or "45 day plan" .. your goal should not have an expiration date. This is a LIFESTYLE! 
• Talk about your resolution. The more you let people know you are STILL on this journey, the more likely you are to stick with it because you have more people to "answer to" so to speak. I prefer to say more people "looking up to you" because you NEVER KNOW who you are inspiring! 
• Give yourself an off day (two max) to "reset" and get your mind right ... but do not give up! 
• Change up your gym routine. Make it fun and different so you want to lift! For example, I always break up body parts the same way. Next week I plan to change that and even plan on ditching the gym for a week in the near future and doing a full week of different "classes" around town! 
• If you haven't already, ditch the boring cardio and register for some type of group exercise! 
• Download some new workout music! I've just started my Muscles & Music workout demo series! I hope to give you all great ideas for not only new exercises, but music that will get you moving! 
• Add some new foods to your "diet". Oh .. and stop calling it a diet!!! The goal is LONG TERM HEALTH! So if you are on that low carb bandwagon .. get off it. Have some yummy baked sweet potatoes or steamed rice with dinner tonight! Or try one of my "comfort food" modified recipes! If you are bored with your morning egg whites .. what rock are you hiding under? Why haven't you used my "basic batter base" to create a mug muffin, pancake or waffle!!! Trust me on this one. I could eat them for all 6 of my meals! 
• Seek support. If you have been doing this alone you may simply need a friend. Post something on Facebook asking if anyone wants to be your "accountability buddy", talk your partner into joining you if they aren't already and if none of that works there are actually phone apps that offer support! 
• You may feel let down right now, but just think about how AWESOME you will feel come Summer and you can proudly wear sleeveless shirts and shorts and yes .. a bikini :) If you give up now you WILL regret it! 
• Reward yourself once you reach a specific goal. But instead of setting goal "date" to fit into a certain outfit or reach a certain body fat percentage, just tell yourself once you do get there you will get a reward. By the way, I refuse to say when you reach a number on the scale because if you are GAINING muscle while losing fat .. the scale will not be a true representation. Don't let this reward be FOOD. Book that vacation, buy the shoes, go swimsuit shopping, etc.

You can do this!!! While I don't have my personally training or nutrition certifications (yet) .. I am here for you all!! I promise to be your biggest cheerleader and answer any questions you have! Just comment below or connect with me on Instagram, Facebook or Twitter!

Eat Clean. Train Dirty.
Stacy

My Morning Ritual: Warm Lemon Water

Hey Fit Fam ..

I am not much of a morning person, but when I do get up it's my favorite time of the day because it's my favorite meal of the day! I can't wait to go to bed just so that I can wake up and have my breakfast!  But before I make my much anticipated cup(s) of coffee and 2 min microwave "muffin", I have added something new to my morning ritual. I have myself a 6oz cup of warm lemon water!

I put 4-5 drops of Lemon Essential Oil in mine water and chug away! I started using Essential Oils a few months ago and the Lemon is amazing. If you don't want to invest in QUALITY Essential Oils, just promise me you will buy real lemon and not the squeeze stuff in the plastic lemon looking thing..... k?!

I can't say that drinking my daily cup of lemon water it's doing anything for me because I've not been doing it long enough (or consistent enough. I'm so bad about that.) But I'm certainly willing to sip on it while my coffee brews and my muffin bakes! What can it hurt? And apparently there is A LOT to gain! Here are just a few possible health benefits of drinking lemon water as soon as you wake up (before coffee, before breakfast, etc)

*Boost immune system
*Promotes healing
*Hydrates lymph system
*Balances PH
*Helps joints  ((lemon lowers overall acidity in the body ((balances ph) and this includes uric acid in joints, which is a primary cause of pain and inflammation))
*Aids in digestion
*Aids in weight loss ((this is because lemons are high in pectin fiber, which can help fight hunger cravings. Also many studies have shown those that maintain a more alkaline diet lose weight faster))
*Clears skin
*Enhances mood
*Is a mild diuretic

Here is a great article with even more benefits and info! Let me know if this combo has worked for you! I'd love to hear your stories!

Eat Clean. Train Dirty.
Stacy

(Accidental) Omelette Pan Pancakes

Hey Fit Fam ...

I had an "oopsie" in the kitchen this morning that actually turned out to be a great discovery!!

Despite my creative ways to turn my contest prep and healthy foods into something yummier .. I'm really not a chef. Before I started this health journey I actually NEVER cooked. I had a protein bar and coffee for breakfast, dinner leftovers or whatever I could grab that I CONSIDERED healthy for lunch, packed a balanced snack or two and my husband always made (what we then considered healthy) dinner.

So as great as my creations may look/taste .. they are usually just trial and error from me simply thinking outside the box. That is what happened this morning. I accidentally discovered a new, very easy and overall MESS FREE way to make perfectly round little pancakes!!

I'm on a "crepe" kick here lately. Normally I would just make the crepes in a regular pan using a couple egg whites and a couple Muscle Egg egg whites, some cinnamon, stevia and whatever filling I'm craving that day. SOMETIMES I will add a teaspoon or two of protein powder to my egg whites (especially if I don't have any Muscle Egg... that way they are flavored and not just egg tasting.)

Well ... I hadn't done dishes (we were lazy last night) ... so any pans I would have used for making crepes were dirty. Except this guy .. it was clean .. because I never use it. It's an "Omelette Pan".  We registered for this when we got married -- I think it came from Bed, Bath and Beyond.

Logically it seemed it could work (since my crepes are just egg whites spread out super thin and flipped) so I tried it. I guess I put too much of the egg white mix in there .. or maybe it was the protein powder I added .. I'm not exactly sure why. But they ended up plumping up and making perfectly round little fluffy pancakes!!! I'm thinking it's because of how the pan cooks the ingredients (it is covered while it cooks unlike when I cook them open faced in a pan).. but it could also be the protein powder (however I didn't add any baking powder like I normally would to make it rise).  Either way .. forget this little kitchen gadget being used for omelets in my house (I am not a big omelet fan anyway after discovering all the ways I can have a healthy SWEET TOOTH breakfast everyday) -- this will now forever be what I use to make my pancakes!

Here is how I made my crepes .. err .. accidental pancakes this morning! You can get creative with any kind of filling. Low sugar/Low Carb Greek yogurt, stevia, fruit and walden farms syrups can create just about ANY kind of yummy filling!!! Pumpkin pie filling, apple filling, cinnamon roll filling, banana filling, strawberry filling - - options are endless and oh so yummmm! Just watch what kind of Greek Yogurt you use. Most are FILLED with TONS of sugar and carbs! BRANDS DO MATTER!!!

Today's Crepe Accidental Omelette Pan Pancake 
Ingredients

*2 egg whites (6tbs) regular egg whites (but use however many your macros allow) 
*2 Muscle Egg egg whites (4tbs) -- I used Vanilla for this mornings creation. (If you don't have muscle egg egg whites .. just do 2 more egg whites and add more of some/all of the other ingredients below. you can also use other extracts .. there are tons .. not just vanilla) 
*Little bit of vanilla extract
*1/2 pkt stevia
*Little bit of cinnamon
* 2 teaspoons (ish) of protein powder. Today I used Muscle Sport International Oatmeal Cookie because it's amazing and I'm out of everything else, haha. But I've found that especially for baking -- 1st Phorm and Metabolic Nutrition are the absolute best!! Not all protein powders are equal when baking! Also since this was a meal .. I prefer to use a "blend" instead of a whey. As I've mentioned before .. whey proteins are really best for pre/post workout. Blends are best any other time of day (I often leave this out all together when making crepes ... for them to turn out like pancakes it may be necessary though). 

Pour 1/3 of the mixture in the nifty little Omelette Pan .. cook one min on med/high .. then you simply flip the pan over .. cook another minute. Check to see if done. Repeat if not. This made 3 little mini crepes pancakes! If you want to make Crepes .. I haven't tried it successfully in this little guy. But in a pan .. you just pour a little of the mixture in the pan (very thin) and then when it starts to bubble .. flip it! Then put your toppings on it (I sprinkle raw stevia, cinnamon and my filling) and then roll up! With my macros it makes two big crepes or 3-4 small ones!

Blueberry Filling Ingredients

* 1/4 container of Kroger Blueberry Carbmaster Greek Yogurt (I could have used much less and it would have been just as good. But the ENTIRE container only has 60 calories and a few carbs and sugars). 
* 1/2 pkt stevia
* 1/2 tablespoon of Jiff Whips - because peanut butter is a healthy fat and makes everything better ;) If you are allowed more -- use it, ha!
* (optional) Walden Farms Pancake Syrup
* (optional) little bit of unsweetened vanilla almond milk
** these last two ingredients just give you MORE filling with the same amount of yogurt. The syrup makes it sweeter and thicker. The almond milk will make it a tad more watery**

I just layered the crepes pancakes with the "filling" and then topped with 1/2 cup real/fresh blueberries. I put the blueberries in the cup I was mixing the greek yogurt filling in and put them in the microwave for about 45 seconds! It made them a little runny and warm and also the touch of the greek yogurt that was still in the cup was mixed in! A perfect "extra" touch!

I then put my measured peanut butter on top and then I actually put my creation in the microwave for 30 seconds (the pancakes had gotten a little cold AND it melts the peanut butter making a little bit of peanut butter go a long way).

The "base" of these pancakes honestly taste very similar to my 2 Min Mug Muffin  or any basic batter base creation I've posted - which is usually what I have everyday because these pancakes (and the crepes) do take A LOT more time! However you can totally make them the night before! I've done that before and they taste great!

The mix alone is perfect for those wanting a lower carb diet for some reason (of course you would need to take out the fruit if you are wanting to go super low carb and just use the yogurt). BUT you all know I am a huge advocate for complex carbs at all (or almost all) meals .. so  I ate my crepes pancakes with a bowl of oats on the side -- with cinnamon and stevia! I could obviously add in the oats (ground up into oat powder) and (if needed) the baking powder and they would be my basic batter base pancakes exactly. I am guessing they would just be bigger and fluffier! But again .. for those looking to omit the carbs/oats .. I was shocked how fluffy these turned out without any of the stuff that usually would make them that way! I also like eating the oats on the side .. it feels like I"m getting a ton more food than when I grind them and add them to the batter!

Minus my oats I had on the side .. the macros for these accidental pancakes that were suppose to be crepes, haha, (including the 1/2 cup of real blueberries) are APPROXIMATELY (for entire batch):

190 Calories
13-15 carbs (all from fruit, yogurt, pb and vanilla muscle egg)
3g Fat - from peanut butter

** Take out the 1/2 cup blueberries and it would only be around 3 carbs (muscle egg has a tiny amount of carbs and so does the yogurt). But I advise you to keep the fruit add most importantly add some oats on the side! It is important to get in those good carbs to start your day! The amount depends on your PERSONAL needs! But for most anywhere from 1/4 - 1/2 cup dry would be suffecient **

Eat Clean. Train Dirty.
Stacy

Protein Peanut Butter Cup

Hey Fit Fam ..

I am just NINE DAYS out from Nationals (ahhh...I just got butterflies typing that) and THIS is what I ate for a portion of one of my meals today :)

Yes .. this is a Peanut Butter Cup! Well ... a 1st Phorm Protein Peanut Butter Cup!!!


So many people are given meal plans and don't stop to think outside the box. For example .. if you are given oats and egg whites for breakfast ... that doesn't mean you have to just eat plain ole oats and eggs!  Try one of my muffins or pancakes using my "basic batter base"!!  Same goes if you are given egg whites and veggies -- make some veggie muffins! All you do is put the veggies in muffin tins, pour in your egg whites -- boom! How many it yields depends on your portions and size of muffin tins. But I eat about 6 small muffins when I do this! Add some hot sauce .. yummmm!!!

Also -- say you are given 1 scoop of protein with water. They typical post workout, right?  That doesn't mean you have to settle for a shake!! SOME (not all) proteins "bake" very well.  You just stir in some baking soda (not much .. same amount I use in my batter base), then add water to make it a little thinner than batter consistency and put it in the microwave for like 30 seconds and boom -- you have cake!!!! I usually add some Walden Farms Chocolate, Caramel or Pancake Syrup on top! I've had some fails with some protein brands and success with others -- so just play around with them!! I also have been doing something really creative with my 1st Phorm Ignition -- I'll post about that later this week!

OK .. onto the post topic. For one of my meals right now ... I get oats, protein powder and peanut butter. I LOVE protein oats (just cooked oats with protein powder mixed in after). But I don't need as much protein as I'm given to make my oats taste good (It gets too dry and thick if you don't have enough oats and too much protein powder).  So I set aside about 2 tbs of the protein to stir into my oats and used the rest to make a PEANUT BUTTER CUP!! (**PS if you are wondering why my oats are pink .. since I used chocolate protein powder for the peanut butter cup .. I simply measured out my 1st Phorm chocolate protein .. then took out 2tbs ... and then got 2tbs of a different flavor (strawberry milk shake) for my oats. So my measurements are all the same .. but I get two flavors this way.) Oh .. and the 1st Phorm Level One Strawberry in Oats ... I DIE!!!!! 

It's so easy ... just mix your protein powder with a little bit of Walden Farms (I used chocolate this time since I was using chocolate protein) and water (you could use just water if you want. Or unsweetened almond milk) ... pour half into a cupcake liner .. freeze for about 15 min or so .. spread on the peanut butter ... pour the rest of the protein batter on .. freeze until ready to eat!!! If your protein isn't sweet enough .. add some stevia to the batter too! For my Peanut Butter Cup I used 1st Phorm Level One Chocolate Mocha! I've also done this using regular Chocolate & Vanilla!

It may not be be the same as a delish peanut buttery filled Reece's Cup (my favorite) ...but it's still super yummy!!! Just beware -- it melts fast. So keep it in the freezer until you are ready to bite in.. because you can't savor it very long before it starts to melt all over your hands! And yes .. I licked every single gram of it off of mine, haha!

Eat Clean. Train Dirty
Stacy