Category Archives: Fitness Nutrition

Apple Cinnamon Spice Protein Pancake

A unique and healthy way to make pancakes! Serves 1

Submitted by Amber Williford

  • 1 scoop protein
  • powder – I am currently using Naturade Non-Soy Veggie protein powder plain, but vanilla or chocolate will work wonderfully
  • 3 tbsp egg white
  • 1/3 cup of Comstock No Sugar Apple Filling
  • 1 tbsp unsweetened cocoa powder
  • Cinnamon to taste – I use about a 1/2 tsp
  • Dash of Pumpkin spice
  • 1/4 tsp vanilla extract
  • Sweetener to taste – I use 8 drops of liquid stevia
  • Dash of baking powder – less than 1/2 tsp 1/4-1/2 cup of water depending on how dry the batter is
  • 1/2 tbsp quinoa flour

Fat: 2g
Calories: 200g
Carb: 17g
Protein: 26.5g
Sugar: 5g

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Apple Protein Muffins

Submitted by Angelique Kronebusch

This is a delicious way to get in a quick and nutritious breakfast, especially if you are on the go!

  • 1 Cup Ground Oats
  • 1 1/2 Scoops Natural Vanilla Protein Powder ( I used Progressive Harmonized Vegan Vanilla Protein Powder)
  • 2 Tsp Cinnamon
  • 1/2 Tsp Baking Soda
  • 1/2 Cup Egg Whites
  • 1/2 Cup Water
  • 1 Cup Unsweetened Natural Apple Sauce
  • 1 Tbsp Vanilla Extract
  • 1 Apple Cut into Thin Slices (Set Aside to Top Muffins)


Preheat oven to 350.

Mix all dry ingredients together, then mix in all wet ingredients. Stir until smooth. Lightly spray muffin tin with non-stick spray. Place batter evenly in muffin tins and place 1-2 thin apple slices on top of each muffin. Bake for 25-30 minutes. Remove from the oven, gently remove them from the tin and place on a cooling rack. These are very fragile so only take them out of muffin tins when they are completely. Keep them in an air tight container. Makes about 8-10 muffins.

I like to use the silicone muffin trays, no tins or paper cups needed and when the muffins cool down, they can pop right out!

2 muffins per serving should be good!

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Help I’m about to cheat….ON MY DIET

Girl with Hamburger

By: Stephanie Joanne

This is always a popular topic around the gym! How do you keep yourself on track? Fitness trainers will have lots of tips and tricks that we use to make sure we stick to the plan! Of course it comes down to motivation. Really what fitness program is complete without sounds nutrition? Here are some tricks of the trade to keep you in check as far as your diet is concerned.

1.Schedule- Know exactly what time your meals will be for the day. This way you know that anything other than those set times are off limit and your body doesn’t really need it.

2.Stop emotional eating- Learn to deal with the pains in your life instead of searching for food to comfort. Find something else to do to occupy your mind…exercise!

3.Sauce- Ditch it all together. Get into the habit or ordering and preparing your food without sauce. Believe me you will get used to it and once you do it will actually start to gross you out when you see it again. New best friends…mustard and hot sauce…enjoy!

4.H20- Drink 2 huge glasses of water…often our bodies mistake hunger for thirst. Drink up!

5.Gum- Chew some gym!

6.Thoughts- Consider that you want what you can’t have because you know you “can’t” have it. Don’t let your mind play these games one you!

7.Let it pass- ask yourself “If I resist eating this, later won’t I feel this amazing sense of accomplishment?” Worth it!

Remember…nothing tastes better than fit feels! Stick to the plan and love it!

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Meals Made Simple for the Working Woman

We all know that eating healthy is about planning and preparation. If you are like most Women these days you work, take care of the kids, enjoy the company of friends, travel or all of the above. Not all of us have the time to prepare a healthy meal each night, so we often fall short of our nutrition goals by eating out. The following is an idea that I have developed to help you set up an entire week of healthy eating in advance! It’s called the Sunday Pre-Pack and it’s an essential part to anyone’s fitness goals.

The Sunday Pre-Pack is setting aside 3 hours or so every Sunday to write out your menu for the week (or check out the one that your personal trainer has given you), shop for the week, and prepare your meals for the week.  Once you have decided which meals you will be having hit the grocery store. Make sure you get enough because this grocery list will have to cover 7 days. When you return home, start cooking!

Lunch, daytime snacks and shakes often present the most problems, so they should definitely be made in advance. You can cook all of the meat and chop up all of the fruits and veggies that you will need for those meals on Sunday. Have them ready in storage containers so that you can grab them in the morning before heading out to work regardless of the kind of day your boss may have in store for you.

If you don’t have a blender set up at work, check out hand held blenders like The Magic Bullet. This way you can make your protein shakes on-the-go. If this isn’t ideal, you can even pre blend your shakes at home and store them in the fridge at work. My favorite is the Blender Bottle shaker. Scoop your protein and store it in a baggie inside of your shaker for example.

The Sunday Pre-Pack will ensure that you do not go hungry or skip meals during the day. With a few hours of preparation and careful planning you will be sure to reach your fitness goals whether you are competing or simply living a healthy lifestyle!

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Take Control!


A few weeks back at my mother’s birthday party, there were lots of temptations on the counter like pizza, chips, chicken wings, and bread. I have no problem staying away from those kinds of foods, but people who know me know that I love dessert. That day I decided to take a small bite of pumpkin cheesecake, and immediately I wanted more. I ate a big slice and it was delicious! I did not feel bad because I have not eaten anything like this in a long time, so I decided to make it my treat for the week and continued with my usual healthy eating habits.

My willpower was definitely tested that day, and this time I caved. After all I am human! It was just a small slip up and I continued making good food choices for the rest of my day.

There are so many people that really give into temptation when they start. The attitude usually is “I had something bad to eat so my day is ruined anyways”. Some people literally sabotage themselves in one day, and even continue with a weekend of indulgence.

Here are some strategies that I use when I am feeling tempted with food:

  1. Remove yourself from temptation. If you get cravings in the evening, leave and go for a walk.
  2. Distract yourself. I like to do chores around the house or write my next article.
  3. Give yourself a reality check. Think to yourself, “is this really worth it? What will I achieve by eating this bag of chips tonight?”
  4. Eat some fruit. If it is sugar you are craving, eat a bowl of berries. They are low in calories and will satisfy your sweet tooth.
  5. Drink a cup of green tea. The water will help keep your belly full, plus green tea has many health benefits.
  6. Brush your teeth. This has always worked for me and the last thing you will feel like doing is eat right after you brush.

If you do have a slip up in your diet plan, let go of the guilt and move on. Continue making good choices for the rest of the day and do not beat yourself up over one small slip up. You have been working hard and one small slip in your diet will not make a difference.

Celebrate your accomplishments. Take a moment and celebrate the good things you have accomplished lately with your health and your fitness. Take time to realize the positive changes in your body and pat yourself on the back.

Remember slip ups do happen. You are in control of your life.

Take control!

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