Happy Wednesday dear friends! I've got 2 new videos for you on the bloggosphere this AM. Enjoy! <3
GUYS, JUST WARNING YOU. THIS RECIPE WILL CHANGE. YO. LIFE. Seriously my new favorite recipe ever ever EVER!! You lit-ch-rally cannot taste ANY protein in there. Magic in yo mouf, can't wait for you to try it and tell me what you think!!
MACRO-FRIENDLY MONKEY BREAD
160kcal -- 3F/20C/13P (per 60g piece)
1. Dissolve yeast and sugar in warm water--bath water temperature, but not too hot as that will kill yeast (100-120 Fahrenheit). Stir for a few minutes.
2. Pour yeast/water into a large mixing bowl. Melt butter until just slightly warm and add to yeast/water mixture.
3. Mix in 100g all-pourpose flour and 138g whey. Continue to add the rest of the flour until a dough is formed.
4. Kneed for about 5 minutes and continue to add flour. You may use slightly more or less flour than recipe calls for; it depends on the protein powder you use and how it absorbs water. Just weigh as you go to track accurately.
5. Once dough is formed, let rise until doubled in size (1-1.5 hrs). I usually bring water to a boil in a large measuring cup in the microwave, then I place the dough, covered, in the microwave with the warm water to keep it in an enclosed warm space. You could also put it in a warm window or somewhere else warm in your house.
6. Preheat oven to 350 degrees.
7. In one small bowl, mix equal parts cinnamon/stevia (or splenda). In another bowl, mix 40g walden farms syrup, 16g brown sugar, and 15 sprays of 0cal spray butter.
8. Pinch small handfull sized balls out of dough and dip into cinnamon/sugar mixture, then place into baking pan or cake pan. Continue this process until all dough is used.
9. Pour syrup mixture over monkey bread and bake for 30-35 minutes.
10. Enjoy! A delicious (optional) sweet glaze you can put on top is powdered sugar + a little almond milk + 2 monkey bread Devotion Nutrition Flex Flavors -- mix until glaze consistency is reached. It's super simple, and you can use as little or as much as you'd like on top! <3
Happy October friends!! It's been a while since I've posted a recipe, so of course you know it's gonna be a good one for all my fellow basic white girls out there. These protein doughnuts are SO moist (hate that word) but there's really no other word to describe it! I mean, what's not to like about a snickerdoodle + pumpkin doughnut?!
SNICKERDOODLE PUMPKIN PROTEIN DOUGHNUTS
148 kcal: 5F/11C/16P (recipe yields 6)
1. Preheat oven to 350 degrees.
2. In a mixing bowl, melt butter and cream cheese together in microwave and whisk together. Let cool until warm/room temp (otherwise it will cook the egg whites).
3. Add all other ingredients and mix well until smooth.
4. Spray a doughnut pan with cooking spray and fill doughnut molds with batter.
5. Bake for 10-15 minutes until you can stick a toothpick through the doughnuts and it comes out clean.
6. For icing, in a small bowl, add 7g of protein for each doughnut you will ice (42g for 6 doughnuts), stevia/splenda to taste, a dash of cinnamon, and water or almond milk until icing consistency is reached. Ice doughnuts and enjoy! Keep refrigerated for freshness.
A dear friend of mine, Hana Devore, recently defined happiness on a fitness podcast and I absolutely could not agree more with what she said -- "doing what you want to do, unapologetically and not feeling like you have to answer to anybody." It's reaching that point where you truly find yourself--find what you LOVE to do, and just go after it with all your heart.
It took a minute, but I must say I am truly happy, right where I am.
I don't really fit into a stereotypical "fitspo" mold, but I'm totally cool with that. I am me, Cait Robertson, and I love that God made me unique in my gifts and talents. I have a passion to share those with you guys so that is what I will continue to do!
The past few months had some ups and downs. I've decided not to compete. It was a bummer to call that shot, but I realized it was best for me personally. This contest prep attempt took me to a dark place mentally and physically and just straight up did not make me happy. I don't know what I will be doing in the future in that regard, but I'm totally cool with taking it one day at a time. I won't be prepping for a certain date on a calendar, that's for sure. I will simply continue to progress to the best version of ME, keeping health and happiness as my top priority. Having the best coach in the universe to guide me is a definite plus too. :P
So, here's a list of things that do make me happy, things I will continue to do because I LOVE THEM!
1. Sharing God's love
2. Helping people reach their goals
3. Developing recipes
5. Progressing in my lifts
6. Building my metabolism
7. Laughing, because nothing in life is that serious
I've had this blog for over two years and in that time I have gone though many different physical and mental changes. I've made some amazing friendships and had the opportunity to get to know people from all across the world. You guys are seriously amazing. I just wanted to let you know how THANKFUL I am for you guys who actually take the time to read this blog and watch my videos. I hope one day I can HUG every one of you!!!
I know this post seems kind of rambly, but I just wanted to share what's on my heart. Whoever you are reading this, if you're struggling to reach a goal or just feeling unhappy, please be encouraged. There is a light at the end of the tunnel and it will get better!! Keep going for it. Please feel free to contact me, even if you just need some encouragement or prayer. Much love!
All that to say, I am beyond thrilled to be representing Avatar and if you're interested, please sign up with my affiliate link because that would help me out a TON:
Just a few of my favorite recipe hacks to get those high protein recipes tasting like the real thing! Enjoy! :)
WOW, sorry for the quietness on the blog lately! That's not normal. With work (speech therapist by day) starting back up, things have been a little crazy, but I've also been cranking out recipes non-stop which I'll be posting about as well as cut updates! And HERE is a video from my diet break in Hawaii -- every day was a high macro day and I even went over some (#YOLO), as I enjoyed the heck out of my time there! For those asking, I am still cutting, still hoping to compete but ultimately to remain healthy and happy is top priority! :)
A follow-up to the Protein Twinkie recipe from a little while back, here's his twin brother the hostess cupcake! I think I like this one even more! Hope you guys enjoy!
PROTEIN HOSTESS CUPCAKE
82kcal: 2F/6C/12P (makes 6)
- 14g light butter
- 60g mashed ripe banana
- 100g Devotion Nutrition Brownie Batter Whey (25g for icicng)
- 15g Hershey's dark cocoa powder
- 46g egg whites
- 30g all purpose flour
- 1/2 tsp baking powder
- stevia to taste
- water to brownie batter consistency
- Fat Free whipped topping (just a few grams in each cupcake)
- Greek Cream Cheese (used to decorate with design; grams not exact)
1. Preheat oven to 350 degrees.
2. Melt butter and bananas until slightly warm and mix together. It's important that they are not TOO hot so the mixture doesn't cook the egg whites prematurely.
3. Add in egg whites and mix well.
4. Add in 75g whey, cocoa powder, flour, baking powder, stevia and mix well.
5. Add water to brownie batter consistency.
6. Spray cupcake pan with pam and fill 6 cupcake molds.
7. Bake for 10-15 minutes until toothpick comes out clean.
8. Cool, then with a circular knife, cut small holes in the middle (as shown in video).
9. Fill with FF cool whip and freeze for 10-15 mins.
10. In another bowl, add a tiny bit of water to 25g whey. Continue adding water SLOWLY until thick icing consistency is reached. Spread icing on top of the 6 filled cupcakes.
11. Freeze cupcakes again for 15-30 minutes.
12. Using a piping bag with a fine tip filled with greek cream cheese, make the signature design on the top of the cupcakes.
13. Let thaw and enjoy!
Alright guys. Time for a much needed update complete with some REAL TALK/SOAP BOX time. Oh yeah, you know you missed these little chats... :P Today I want to share the most important lesson that I have learned thus far in my now 21 week "contest prep" diet and that is --
My #1 priority is health and happiness, and there is NOTHING worth taking its place on my priority list!
The time we have on this earth is like a split second compared to eternity. I want to make the most of that time and spend as much of it as possible loving people and living life to the fullest. I know it's been said so many times, but I must reiterate -- the fitness industry is NOT the health industry. Getting contest lean is not always a "healthy" thing to do. There have been a few times during this cut that if I'm honest with myself, I know I've been selfish. I've compared myself to others, gotten depressed, anxious, and felt very alone. Sometimes you just need to check yoself before you wreck yoself and look at the big picture of life. So that is what I am doing.
Right now I am on vacation for two weeks and Layne has me on a "diet break"/high macros only plan. This has been very helpful in clearing my head. Does this mean I won't be competing? I don't know yet. My plan for now is to continue to cut slowly and steadily, and see if I can get there in a healthy way. If not, it's not the end of the world; being healthy and happy is worth so much more to me. I am SO incredibly thankful for my coach Dr. Layne Norton, who has been guiding me in a slow, steady, and moderate cut. He is the best in the biz and I could not have done this without him.
Two years ago, I started this blog to get to a healthy place of balance in my mind and body... and help others get to that same place. That is still my ultimate goal. If this post resonates with you, please feel free to comment or email me and I'd love to talk more about it with you! Let's encourage each other to be healthy and happy, that's what it's all about my friends! Love you guys! <3
I'm a singer/songwriter/fitness enthusiast and self-proclaimed nerd from Nashville, TN. Follow me along my journey to a healthy, balanced life!