One of my favorite things to make when I have a lot of leftover protein macros to meet is PROTEIN FLUFF! Protein fluff has similar ingredients to a protein shake but is much more voluminous and filling. And when you are constantly STARVING despite eating over 2000 calories a day, you need to eat volume foods in order to help you stay full.
How is protein fluff different than a shake? Well the answer comes down to one little ingredient: xanthan gum! Xanthan gum is a powder that is used to add thickness and volume. It is sometimes used in shakes and drinks like frappucinos to keep them from separating. Xanthan gum is also gluten-free so you can use it if you are sensitive to gluten. Xanthan gum can be purchased at most grocery stores in the health or baking areas.
So now that we know what protein fluff is, let’s get down to how to make it!
1 Scoop Protein Powder (I used Cellucor Peanut Butter Marshmallow)
1 Tbsp Xanthan Gum
1 Cup Almond Milk (or milk of choice)
1 Cup of Ice
Add all ingredients to a blender.
Blend for several minutes. You will notice at first the fluff seems like a normal shake, but it will slowly start to thicken and expand.
Top with toppings of choice! I used peanut butter, a few dark chocolate chips and 2 mini oreos that I crushed up.
This recipe is highly customizable! You can change it up depending on the flavor of protein you use and the toppings you add. Sometimes I use cake batter protein with sprinkles, or mint chocolate protein with chocolate cookies and whipped cream!
If you would like to try some of the delicious protein flavors Cellucor offers such as Corfetti, Peanut Butter Marshmallow, Mint Chocolate, Red Velvet in your protein fluff, I still have a coupon code!
Pre-workouts seem to be a hot topic lately. I personally choose to use them on occasion when I am feeling tired and would otherwise struggle with a workout. I do not rely on them everyday, though.
The ingredients for each specific brand and blend are different (and not all of them contain caffeine or stimulants!) The specific blend of ingredients usually helps to maintain energy, focus and muscle endurance. Many also contain BCAAs (Branch Chain Amino Acids) which are absolutely necessary for muscle growth and used by muscles as fuel. Using BCAAs helps to decrease muscle breakdown during tough workouts. Finally, many pre-workout supplements include nitric oxide which can help reduce fatigue, increase oxygen to muscles, aid in quicker recovery and help with performance.
Usually just a half scoop will give me the drive to get through the workout and feel motivated. Whether you use them or not is a highly personal choice. Though they should definitely be used with caution. If you have never used one, you should start with a half scoop to assess tolerance. Avoid pre-workouts if you have any heart issues.
There are many pre-workouts on the market at this point. However two of the top competitors seem to be C4 and N.O.-Xplode. After receiving a sample of Cellucor’s C4 I decided to see how it lived up to the BSN N.O.-Xplode that I had been using.
Both products are on the Bodybuilding.com Top 10 Best Selling Pre-Workout list. Both are two of the more commonly used pre-workouts and are both sold in many locations.
The flavors that I tried were Blue Raspberry C4 and Fruit Punch N.O.-Xplode. ( I have also tried Watermelon N.O.-Xplode and I prefer the Fruit Punch). As much as I like my old favorite N.O.-Xplode, I have to say the taste of the C4 was better. C4 has a pretty true Blue Raspberry flavor with no aftertaste. Not too powerful. The taste of N.O.-Xplode is also quite good but can be slightly overwhelming.
Ease of Mixing
I hate to say it, but C4 definitely won on this one. It mixes quite a bit easier than the N.O.-Xplode. C4 dissolves quite quickly while N.O.-Xplode usually takes a few minutes of stirring and still sometimes leaves residue.
While this wouldn’t be something I would normally mention in a review, a few people I have talked to say they don’t like N.O.-Xplode because it foams up quite a bit and that takes a few minutes to go down. The foaming doesn’t bother me either way so that is not something that sways my vote.
In my opinion both work about the same. They both give me enough energy to get my workout done and to feel pumped. I have heard some people say they feel C4 is more powerful but I didn’t necessarily notice that.
However, after all was said and done, I have to say the Cellucor C4 definitely won my love. I am kind of in love with the Blue Raspberry taste and not getting little chunks of it that weren’t mixed made a huge difference to me.
If you would like to try Cellucor C4 for yourself, I have a coupon code for 25% off your order from www.Cellucor.com with code “CELLUCORFIT”
With fall in full swing in most places across the US, it is that time in which we all love pumpkin! Many of you may be wondering how to fit some delicious pumpkin foods in to your diet without ruining your macros or calories. So I put together a list of 25 great HEALTHY recipes I found that aren’t loaded with oil or sugar. Hope you enjoy!
What is IIFYM? What does it stand for? How does it work?
IIFYM stands for “If It Fits Your Macros”. It is a way of eating also known as “flexible dieting“. This means that technically, you can eat ANY food you want if it fits your macros.
What are macros? Macronutrients are fats, carbohydrates and protein. ALL of which play important parts in our health. Diets that cut out one of these groups are usually hard to sustain, unhealthy and lead to failure. Why do we need ALL three?
Protein– We need protein to help preserve muscle! Whether you want to be a bodybuilder or a regular Joe, muscles burn a lot of calories. The more muscle you have the easier it is to lose weight.
Fat– Fats help us regulate our hormones. This is important for both men and women. People who do not get enough fat often notice negative changes in their skin, thinning hair, irregular periods, lack of sex drive, etc. Hormones also play a big part in weight loss!
Carbohydrates– Carboyhdrates give our muscles glycogen which helps us work out and have energy!
Many of you may wonder what the difference is between counting macros and counting calories? The answer there is simple. Body composition and balance. Counting macros ensures that you get enough of each group to preserve muscle, stay lean and have energy. Most people who only count calories do not eat enough protein which means gaining muscle will be harder. And the more muscle we have the easier it is to lose weight.
Though with IIFYM you can technically eat ANY foods you want and still lose weight, it is recommended for health purposes that at least 80% of your diet comes from WHOLE foods such as fruits, vegetables, lean meats, whole grains, etc . This ensures you get the essential vitamins and nutrients for your body.
For people that have done many other diets this may sound too good to be true. How can someone eat oreos and still have abs? It doesn’t quite make sense when you look everywhere and see “motivational” posters telling you to “eat clean” or “put down the cookie”.
I too used to have so many misconceptions about diet. When I first decided that I wanted to lose weight I was convinced carbs were the enemy. I did low carb for a while and was absolutely miserable. Yes I lost weight, but I had no energy and after restricting for so long it made me want to binge on carbs any chance I could!
After that I moved to clean eating. Eating clean is great, it encourages you to eat many healthy foods that are good for your body! However I took it a little too far. I got so obsessed with ONLY eating “clean” foods that it was extremely restrictive and there were very few items that I COULD eat. I didn’t want to go out to eat with my husband or friends and was so afraid of eating anything. I felt guilty if I had foods that were not “clean”. On the weekends I would have my cheat days where I would go NUTS over any and all foods that I had made myself cut out on the weekends. I was working SO hard during the week days but undoing it all during the weekends!!!
Around this time I heard about IIFYM. I was both intrigued and amazed. I didn’t understand how these people could eat oreos and pancakes and normal “unclean” foods and still look AMAZING. I started to do research and read everything I could about IIFYM and the benefits. I watched videos and talked to others on instagram who did it. I was frustrated with my lack of progress doing clean eating, so I figured it couldn’t hurt to try!
So I went to http://www.iifym.com and looked up my macros. Macros (macro nutrients) are fat, carbohydrates and protein. IIFYM gives you certain numbers of each that you need to meet each day based on your weight, activity level and your goals.
At first I found this challenging to hit each number. Getting enough protein was my biggest struggle. Most people eat a LOT of carbs and even a lot of fats but most don’t eat enough protein. I will admit it was frustrating at first trying to figure out the numbers and make it all work. But it was SO rewarding to eat a dessert I wanted, go get a coffee, or have a nice dinner out with NO guilt because it FIT MY MACROS! I had planned for that treat and worked it in to my goals for the day.
Benefits I have noticed from IIFYM
Chronic insomnia was IMMEDIATELY cured
Energy went WAY up
Hormones were more balanced
Cravings and binging went down
Self esteem went up
No food related guilt
Amazing muscle gains
Hair became thicker and stronger
Blood test results for many issues came back healthy after being abnormal for a long time
I can eat much more than I used to and not gain weight
After doing it for almost a year now, I continue to love this way of eating. I can enjoy foods that I used to avoid (in moderation!). I feel healthy and balanced. Obviously how you eat is a personal choice but I am constantly being asked how I can eat what I do or eat as much as I do and stay in shape. I hope this helps to answer some of the questions.
If you’re curious I suggest doing a Google search of “IIFYM transformations”. You will be amazed.
Cake. Birthday cake to be specific. I love it. I used to eat those Funfetti cupcakes ALL OF THE TIME. Probably why I gained weight in the past. However I still have a love of cake and that flavor which is why Cellucor’s Corfetti protein powder has been my favorite protein powder that I have tried so far. The flavor is amazing so I knew it would be great for protein pancakes.
Breakfast.. the most important meal of the day. Yet SO many people skip it! Why? There are many reasons, but one I hear a lot is that people don’t have time. Well, thankfully there are many breakfast options that can be prepped the night before. Our bodies need food in the morning. After fasting all night we need nutrients to get our days started so we aren’t grouchy and running on empty. This is where my egg bakes come in. Healthy and low carb, packed with protein and veggies.
These are basically the easiest thing to make and you can customize them based on your personal preferences.
Egg Whites (Or eggs)
Vegetables (Spinach, cherry tomatoes, bell peppers, onions, etc)
Cheese (feta, cheddar, etc)
Meat (Crumbled bacon, ham chunks, etc)
Hot sauce, salsa, etc for toppings
Other than the eggs all ingredients are optional. Add what YOU personally like!
The night before, take a small ramekin and spray with a little cooking spray.
Chop any veggies you like and add to ramekin.
Add any cheese (I like feta), crumbled bacon, ham, etc.
In the morning before you get ready, add egg whites (or eggs) on top.
Throw in the oven at 375 for about 30 mins uncovered or until the eggs are no longer liquid.
Get ready for your day. By the time you are done your breakfast will be too!
Hope you enjoy this easy and delicious breakfast. I love to eat this topped with Tapatio hot sauce!
I have really been feeling the protein pancakes/waffles lately. For one thing, there are SO many different recipes. Plus you can use a million different toppings to create different flavors so they don’t get boring! And they are really quite filling and satisfying. This recipe was actually really easy-which I love at 6am when I am making my first breakfast after my workout. Sadly I was not paying attention and burned mine, but they still turned out quite good. Also, I was out of regular sprinkles so I had to use Christmas sprinkles. Gives them quite a festive touch!
1 medium banana
1/4 cup protein powder (I used Cellucor Corfetti!)
1 TBSP coconut flour
1/2 cup egg whites
1 teaspoon baking powder
Stevia as desired
Mash the banana in a bowl until it is fairly smooth.
Mix in all of the other ingredients.
Cook on a skillet or pan on LOW using coconut oil or cooking spray. Remember banana pancakes burn easily so make them small and do not cook them on high because they will burn on the outside and still be gooey inside.
As usual I topped these with a mixture of greek yogurt and stevia. I of course, had to add sprinkles to go with the cake batter theme!