Following a diet, changing your routines and saying no to junk food is all relative to wanting to lose weight or healthy up. But don't think that everything will get accomplished at once, and that just because you set goals for yourself, that you will never fail. Because we are all human, and yes we fail but we get back up and try again. That's what makes champions and what will help us reach and exceed our goals and expectations of ourselves. Looking back all summer, I was pretty strict with my eating and exercising, so the past couple of days when I slipped up, I was ready to just be a fat person again and not care, and enjoy my sweets. But honestly I went on sweets over load, and do not even want to see chocolate or ice cream for a long time. But the fact is, a few extra calories of junk in a few days is not going to erase all the hard work I put in all summer, and it shouldn't. Because it takes at least 4 weeks to see any changes in your body, 8 weeks for friends and family to notice, and 12 weeks for the rest of the world. But don't wait for the 12 weeks, celebrate every week! Because every goal accomplished, little or big is a celebration of your hard work and dedication. And if you need some extra motivation, imagine you completing all your goals and setting new ones to break!
It can be so cheap and easy to eat junk food, but you can make it cheap and easy to eat healthy, by simply being prepared! Craving some junk or cheat food? Try this recipe for protein twinkies or lemon cheesecake protein muffins!!
Vanilla Protein Twinkies
Ready in 40 minutes • Makes 5 servings
Cake:
½ cup vanilla brown-rice protein powder
1 cup liquid egg whites
½ cup quinoa flakes
1/5 tbsp coconut flour
1 tsp baking powder
Filling:
2 scoops vanilla casein protein powder
½ cup whole milk
½ cup water
1. Blend together cake ingredients and bake at 335°F in 5 mini bread loaf tins for 25 minutes, or until a toothpick inserted in the center comes out clean.
2. Remove from the oven and allow the cakes to cool.
3. Mix together all filling ingredients and place mixture inside a plastic bag with a piping nozzle protruding from one end.
4. Make a hole inside each of your twinkie cakes by inserting a chopstick horizontally into the side of the cake.
5. Squeeze the bag with the filling mixture into each twinkie hole. Eat right away or refrigerate for later.
Nutrients per serving:
Calories: 210, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 2.5 mg, Sodium: 196 mg, Total Carbohydrates: 15 g, Dietary Fiber: 2.5 g, Sugars: 3 g, Protein: 33 g, Iron: 2.5 mg
Ready in 40 minutes • Makes 5 servings
Cake:
½ cup vanilla brown-rice protein powder
1 cup liquid egg whites
½ cup quinoa flakes
1/5 tbsp coconut flour
1 tsp baking powder
Filling:
2 scoops vanilla casein protein powder
½ cup whole milk
½ cup water
1. Blend together cake ingredients and bake at 335°F in 5 mini bread loaf tins for 25 minutes, or until a toothpick inserted in the center comes out clean.
2. Remove from the oven and allow the cakes to cool.
3. Mix together all filling ingredients and place mixture inside a plastic bag with a piping nozzle protruding from one end.
4. Make a hole inside each of your twinkie cakes by inserting a chopstick horizontally into the side of the cake.
5. Squeeze the bag with the filling mixture into each twinkie hole. Eat right away or refrigerate for later.
Nutrients per serving:
Calories: 210, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 2.5 mg, Sodium: 196 mg, Total Carbohydrates: 15 g, Dietary Fiber: 2.5 g, Sugars: 3 g, Protein: 33 g, Iron: 2.5 mg
Lemon Cheesecake Protein Muffins (Gluten free!)
Ingredients:
1C Bob’s Red Mill Gluten Free Oat Flour
2 scoops Vanilla whey protein powder (I use Protizyme Vanilla Cake)
½ tsp baking soda
1C Splenda
1 package Jell-o cheesecake sugar free instant pudding
1 package (the large 2qt size) Crystal Light Lemonade
½ C Liquid egg whites
3 Tbsp Unsweetened vanilla almond milk
4oz water
2oz Plain fat free greek yogurt
1 tsp vanilla extract
1 tsp lemon extract
Directions:
Preheat oven to 350.
Lightly mist a 12-count muffin pan with a fat free non-stick butter spray.
Mix all dry ingredients in a medium bowl. Mix all wet ingredients (except the lemon extract!) in a small bowl. Pour wet ingredients into dry ingredients and mix well. Once thoroughly stirred, THEN add the lemon extract. If you add the lemon extract to the wet ingredients before it has been mixed into the dry ingredients, it will start to “cook” the egg whites.
Pour evenly into the muffin pan and bake approx 10 minutes (depending on your oven) until a toothpick comes out fairly clean. Note: It is better to slightly undercook these rather than overcook them as they can become dry.
Optional:
These are AMAZING with a little unsweetened shredded coconut added to them! Just make sure to count the added calories/macros =)
Nutrition Info: Serving size: 1 muffin Calories: 90 Protein: 8g Carbs: 11g Fat: 1g
Ingredients:
1C Bob’s Red Mill Gluten Free Oat Flour
2 scoops Vanilla whey protein powder (I use Protizyme Vanilla Cake)
½ tsp baking soda
1C Splenda
1 package Jell-o cheesecake sugar free instant pudding
1 package (the large 2qt size) Crystal Light Lemonade
½ C Liquid egg whites
3 Tbsp Unsweetened vanilla almond milk
4oz water
2oz Plain fat free greek yogurt
1 tsp vanilla extract
1 tsp lemon extract
Directions:
Preheat oven to 350.
Lightly mist a 12-count muffin pan with a fat free non-stick butter spray.
Mix all dry ingredients in a medium bowl. Mix all wet ingredients (except the lemon extract!) in a small bowl. Pour wet ingredients into dry ingredients and mix well. Once thoroughly stirred, THEN add the lemon extract. If you add the lemon extract to the wet ingredients before it has been mixed into the dry ingredients, it will start to “cook” the egg whites.
Pour evenly into the muffin pan and bake approx 10 minutes (depending on your oven) until a toothpick comes out fairly clean. Note: It is better to slightly undercook these rather than overcook them as they can become dry.
Optional:
These are AMAZING with a little unsweetened shredded coconut added to them! Just make sure to count the added calories/macros =)
Nutrition Info: Serving size: 1 muffin Calories: 90 Protein: 8g Carbs: 11g Fat: 1g
So wake up, eat a nutritious breakfast, get your butt to the gym or some form of exercise, and whip up some protein muffins or twinkies to munch on later! You work hard so treat yourself weekly! You are
