mug cake 2

Chocolate Mug Cake with PB fluff frosting!

I love chocolate. I have been trying to find things to satisfy it without being detrimental to meal plan. I have tried several different recipes and many of them have come out bland and way too dry. Once I added the coconut oil it was perfect! It is AMAZING!

xox Jen

1 scoop of whey protein powder (I like Isagenix Isapro)

2 tsp coconut flour
1/4 tsp baking powder
sweetener of choice (I use agave)
2 tsp unsweetened cocoa
2 egg whites
1 tsp coconut oil
1Tbsp almond milk (or milk of choice)
1/2 tsp vanilla

Mix all ingredients together well in mug. Cook mug in microwave for 45-60 sec. Top with peanut butter fluff topping. ENJOY!!!

For Peanut Butter Fluff Topping:

2Tbsp plain greek yogurt
2 Tbsp almond milk (or milk of choice)
1 Tbsp of powdered peanut butter
Sweetener of choice

mug cake 2

orange juice

Juice…from a bottle. No go!

Juice…from a bottle.

orange juice
Let’s talk about juice for a minute. People often purchase juice when they are grocery shopping for a new lifestyle… and I am going to tell you why it is actually as equivalent to a 2 liter bottle of soda. YES.. I said it is equal to soda.
If you take a gander at the nutritional facts on the juice label it will tell you there is zero fat, 15 mg of sodium and maybe 3g of fiber. Im sure your all thinking that’s great… low sodium, low fat, but wait… Only 3 grams of fiber you say? Considering we get most of our fiber intake from veggies and fruits how can this be? Let’s scroll down and look at the carb content.. 32 grams of carbs! Holy moly…. and 28 out of the 32 grams of carbs is ALL SUGAR. The same as a serving size of soda pop my friends. Oh, and 1 gram of protein. Womp womp. Sorry to my juice lovers but let’s face reality here and cut it out of your diet and have a handful of berries or an apple instead.
Keep it fierce
Dee

overnight oats

Peanut Butter Overnight Oats

These days I am ALL about convenience…these overnight oats at the BOMB!

Enjoy!

xo Jen

 

overnight oats

Ingredients
OATS
1/2 cup unsweetened plain almond milk
3/4 Tbsp chia seeds
2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy)
1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
1/2 cup gluten free rolled oats
TOPPINGS
Sliced banana, strawberries or raspberries
Flaxseed meal or additional chia seed
Granola
Instructions
To a mason jar or small bowl add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).
The next day, open and enjoy as is, or garnish with desired toppings (see options above).
Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.

heart rate

Check your heart rate!

heart rate

CHECK YOUR HEART RATE!

Have you ever been in a small group training and wondered why the person next you keeps checking their watch? Well chances are they’re not just checking the time; more likely they’re checking their heart rate.

Heart rate monitors can be a great tool to help you estimate your calorie expenditure during workouts. They provide you with an estimate of your heart rate and often allow you to plug in factors such as age and weight to get your calories burned. The first thing to understand is the difference in hear rate numbers.

First up is maximum heart rate which is your body’s max energy output. This would be a number that’s not sustainable for more than a few seconds. The easiest way to calculate this is subtract your age from 220. (i.e. A 20 year old person would have a MHR of 200) Remember that Maximum heart rate is not a trainable attribute. Which means as you become more fit your maximum heart rate does not change. Instead the more fit you become the more work you can do at your maximum heart rate.

Next is your target heart rate. This number is where you want to be in your workouts to maximize fat burning efficiency. This number is generally 70-85% of your max heart rate.

If you don’t have a heart rate monitor don’t panic we can still calculate your heart rate simply stop exercising and check your pulse for 15 seconds then multiply the beats you counted by 4 to get current heart rate.
Booooom! Enjoy!

Derrick