The Best Shape of My Life

I have always had a fairly high level of fitness. But this year I decided to get uber fit.  I considered it to be a stage in my evolution as a trainer/coach. So just what does it take to get "ripped", "shredded to the bone" or in the absolute best shape of your life? Even at the age of 54, no less? For me it was two things; commitment and a plan. Fellow trainer David Johnston, who is my coach, had a plan for me. He's had great success with hundreds of "jaw dropping" transformations. So I wasn't worried about the plan end of things. I just needed to follow through with what was laid out for me. 

I also knew that I was committed to following through, because I didn't want to get halfway or two thirds into the process and only get half-baked results. With the time and effort I was putting into this I definitely wanted to maximize my potential. The fact that I work in a gym definitely made this a little more convenient. Although sometimes my training sessions were broken up into two (sometimes three) parts between clients. Don’t get me wrong, even though I was committed, there were days that I seriously questioned and doubted myself and the whole process. Also, depending on my results, the plan was to see how I stacked up against the competition in an NPC (National Physique Committee) competition. This was even more of a motivating factor for me.

Top left me in January at 201 pounds, right in June at 164 pounds

Let me preface this by saying I went through a four and one half month growth phase prior to starting this process. During the growth phase I consumed more calories than usual to promote muscle growth. This would make my results more dramatic as I got leaner. Even though you are building more muscle in the growth phase you are also accumulating more fat unfortunately. You also don't get to eat whatever you want to get "bigger." The diet is very precise and restrictive. At the end of my growth phase I weighed 201 pounds, the most I have ever weighed. And yes, I was kind of freaking out about it.

Now that you have the background information, let's get to the good stuff.

Strength training:
I did strength training five days per week. Four to five exercises per muscle group, for four to five sets. Each strength session took between sixty to seventy - five minutes.

Cardio:

Cardio was performed, for the most part, five days per week. Duration and intensity varied throughout. The last month of training I did cardio seven days a week for up to sixty minutes. In addition to strength training and decreasing calories this created a "burning the candle at both ends" effect on my body, helping me to deplete even more body fat.

Diet:

My diet was high protein, moderate carbohydrate and low, but very high quality fats. Carb cycling was a big part of my diet throughout the process. This further helped promote fat loss.

Proteins were lean - eggs, whey, fish, beef and chicken breasts. I ate a lot of chicken breasts. I consumed about 225 to 250 grams of protein daily.

Carbohydrates were green vegetables, sweet potatoes, rolled oats and occasionally rice cakes.

Fats were coconut oil, olive oil and Barney Butter almond butter and occasionally avocados.

There were precise weekly ratios for each macro nutrient. Translation? All food was weighed or measured for every meal. If you want precision nutrition it has to be precise. My protein intake remained about the same throughout, while carbohydrate calories were gradually reduced.

Supplements: On a daily basis I used whey protein, powdered bcaa, creatine, fish oil, a probiotic and a multivitamin.

 Finally, my coach David Johnston is the founder of Team Warrior Within, an elite personal training company that I am a member of. Part of the TWW brand is that every trainer has competed in a physique, bikini or bodybuilding competition. Every trainer knows what it takes to be in peak physical condition, they "walk the walk." David told me that I am a very good trainer, "but to truly be one of us you have to compete, at least once." Was I nervous about competing? You better believe it. It was as foreign to me as walking on the moon. I confided this to David and he just laughed and said, "Yeah, I don't care who you are, it takes a lot of balls to walk out on that stage. You don't want to look foolish either." Not exactly the reassurance I was looking for. I did everything possible to make sure I was putting my best foot forward. So I competed - twice - this summer in NPC events in the classic physique division. First at the East Coast Classic in Baltimore.  Next up was the Virginia Battle Royale in my hometown of Virginia Beach, Virginia. I took second place both times in my division. First in the Grand Master's division (40+), and in the second contest the Master's division (35+) . Not bad considering I was the oldest competitor in my division both times. In fact I was nineteen years older than the winner in my second competition. I had several competitors at both shows tell me I was arguably the best conditioned person competing. Not a bad thing to hear from guys in their twenties and thirties.

Shredded to the bone at the 2016 NPC Virginia Battle Royale at the Sandler Center in Virginia Beach, Virginia. I took 2nd place in the Classic Physique Master's Division (35+). My coach David Johnston's nutrition and training plans helped me deliver my best.

And while there was great camaraderie and support from fellow athletes - yes these folks are athletes- I think it is fairly safe to say no more shaving my legs, spray tans or classic physique trunks for me. I am retiring from competition with my amateur status intact. I enjoyed the training, nutrition and transformation part of the process better than competing. Although, it was truly a great exercise in self-discovery. Plus I am applying the training and nutrition strategies with my clients.

There you have it. Train for 8 1/2 to 9 months, 90 to 120 minutes a day, five to six day per week. Eat a highly restricted diet, where everything is weighed or measured for the entire time. This is what it took for me to get in the best shape of my life.

This is not something you go into half-hearted. David told me it would be like walking through fire, and he wasn't kidding. It takes a big physical, mental and emotional toll on you. There is a lot of isolation. There are lots of days when it is all you can do to get out of bed. Seriously. I've also found that you can do a lot of soul searching in sixty minutes on a stepmill. I love being in the gym. I work at a gym. But there were days I resented being there. After some sessions I was in disbelief, shock really, that I had completed them. At the end of my very last training session I was a mix of relief, pride and accomplishment. I had left everything that I had in the gym. No cardio or strength sessions missed for nearly nine months.  Twenty weeks of clean eating. I was both energized and exhausted. 

I'm sure some of you are wondering, is it really worth the sacrifice? Would you do it again?

Would I do it again? You mean eat chicken every day for 9 months? Or be so exhausted I can’t fall asleep?  Deprive myself of pizza, hamburgers, ice cream, doughnuts and cookies for months on end?  Spend hours, days, weeks and months in the gym hammering my body, just to look my absolute best?

Hell yes I would.

Ready to start your fitness journey?  For a complimentary fitness consultation contact me at shirley@eatsleeptrainrepeat.com

Almost Everything You Need to Know About Eggs

I eat an awful lot of eggs. In fact I eat eggs every day. Eggs are an inexpensive source of quality protein that taste great and are easy to make. We make a point of purchasing cage free, humane certified, antibiotic-free eggs.  99% of my blog is original content, but on occasion I come across material that isn't mine that I like to share. This is one of those instances. In case you missed it or don't follow his blog today's post is courtesy of Marksdailyapple.com

It's titled: A Quick Guide to Perfect Eggs: 22 Tips for Buying, Storing and Cooking a Primal Favorite

This post tells you almost everything you need to know about eggs including video tutorials from Julia Child (how to make an omelet) and Gordon Ramsay (scrambled eggs) . Click here to read the post in its entirety.

Yoga 101 - Ardha Matsyendrasana

Ardha Matsyendrasana or Half Lord of Fishes Pose has several modifications. 
This seated twist aids in digestion and stimulates the spine.

Yoga 101 - Eka Pada Bakasana

Father's Day happens to fall on International Yoga Day this year. So as a Dad and yoga instructor here is my Eka Pada Bakasana or one legged crane (or crow) pose. I am partial to the more vertical version. Just my preference. Take time today to meditate, be mindful and be kind. Namaste.

Are You Spinning Your Wheels in the Gym?

Would you build a house without blue prints? I hope not. But I see something similar on almost a daily basis. As a personal trainer I meet people all of the time who have all but given up on getting in shape. They spend several hours a week at the gym for months, but it's still not happening for them. A lot of them have tried almost everything but have never gotten the results they wanted. It's not because they didn't work hard or weren't committed. Of course nutrition plays a huge part, but there is more to it than that. The fact is the majority of these folks never had a structured plan to begin with. A fitness program without structure is like building a house without blueprints. You have no way of knowing how it is going to turn out. If you want specific results or goals to be met in your fitness program you need specifics to begin with. Whether you want to get stronger, lose weight or make it to the Olympics you have to have a plan. You need to train. 

Training involves specific, predetermined goals, measured results within a set time frame and an individualized plan to achieve them. Any other strategy is simply haphazard. With general exercise your results will be general.  When you train there is a specific purpose. You don't need a personal trainer or coach to train, but a good one can help you expedite the process.

If you are hitting the gym on a regular basis and are not seeing the progress you want, take an honest look at what you are doing. If there are no specifics or a clear cut objective, put pen to paper and define your short term and long term goals. They should be realistic and timely. Next, put a structured plan into place to achieve your objective. The good news is that there are hundreds of legitimate training templates already available via the internet for whatever you may want. Start with an 8 or 12 week program and document your sessions and progress. Sets, reps, weights used - write it down! With defined goals, a structured plan and commitment, you'll get the changes you want. If you want specifics in your fitness program define them and start training.

What is the key to a sustainable fitness program? Do something you enjoy.

This time of year a lot of folks are starting an exercise program of some type. As a trainer I am frequently asked, “What type of exercise or physical activity would I recommend that someone do?" The answer is pretty simple. What do you enjoy doing? The fact is if you want to develop a sustainable exercise program it has to be realistic, and at the very least it should be something that you enjoy doing.

Every once in awhile I'll have a client tell me that they hate exercising, when they really haven't had much exposure to what is available in terms of exercise. When exploring your options take a measured approach. Think in terms of, "Why buy the cow if I can get the milk for free?" There is nothing more discouraging than spending a small fortune on equipment or specialty apparel that is never used. Check your local gyms and see if you can get a week or month membership and test the waters there. Some people join a gym and love it, while others can't stand it. I know a lot of people who do one type of exercise, week in week out, year after year, and are perfectly happy with it. A lot of them have never set foot in a gym. There is certainly nothing wrong with that. They like what they are doing, they get what they need out of it, and it's working for them. What more could you ask for?  It's their program and as long as it is not negatively effecting anyone else it's OK to be a little bit selfish. You have to do something you enjoy. You have to do what works for you.

Are You Getting Enough Protein?

My whey protein shake
12 oz. coconut milk, 1/3 cup frozen mixed berries,
40 grams of whey protein

Whenever I meet with my personal training clients we review their exercise, rest and nutrition. On occasion I have a client tell me that sometimes they are hungry at 9 or 10 o'clock at night, or that they don't feel that they are recovering as quickly as they should. Usually the reason is that they are not consuming enough protein. Recently I had a client  put pencil to paper and track her protein intake for one week. She was averaging a paltry 35 grams of protein per day! Far too little for someone who exercises intensely four to five hours per week. In fact, at 130 lbs. she needed more than double that amount.

Protein consumption is essential to building and maintaining muscle. Brain function, digestive functions, and daily repair of organs and systems all require protein too. Protein also promotes
satiety - absence of hunger or the feeling of being full. Satiety is a good thing, especially if you are trying to lose weight. Your best sources of protein are meats - beef, chicken, fish, bison, elk, etc.  I try to keep my protein consumption between 150 and 200 grams per day and I feel it has served me well over time. The amount of protein an individual should consume will vary based on age, gender and their level of physical activity. However, a healthy adult female should get a minimum of 46 grams per day, adult males 56 grams per day. I prefer eating whole foods to get my protein but I do have a whey protein shake a few times per week. Shakes are convenient and a great supplement, but I try to make them the exception and not the rule.

I have observed with my clients that they tend to overestimate their protein consumption initially. After a week or two of food journaling they usually find they are not getting nearly as much as they thought. I remind them of what my wife the nutritionist tells me, "You can't spin straw into gold. Whether you want optimal health or better athletic performance, adequate protein consumption is essential."

Interested in tracking your protein consumption? Click here to go the USDA nutrient database.

Spicy Olives - A Great Appetizer and More

Looking for a nice healthy change in an appetizer? We enjoy these spicy olives as an appetizer, side dish, or in a salad. Quality fat that tastes great. 

Spicy Olives

1 jar of Trader Joe's World's Largest olives stuffed with pimentos

1 jar of Trader Joe's jalapeno stuffed olives

1 jar of Trader Joe's garlic stuffed olives

3 - 4  tablespoons of olive oil

5 - 6 large cloves of garlic, peeled

1 medium red onion

Crushed red pepper


Drain juice of the 3 jars of olives and put olives into a medium sized mixing bowl.

Drizzle olives in olive oil while gently turning them with a spoon. Use just enough oil so that olives are lightly coated.

Finely chop the 5 - 6  cloves of garlic and stir into bowl (more or less to taste).

Finely chop 1/3 to 1/2 of red onion and stir into bowl (more or less to taste).

Sprinkle liberally with crushed red pepper.

Cover and refrigerate for at least an hour before serving. This will help the garlic, onion and red pepper stick to the olives.

Sustainable Nutrition for Weight Loss - and Life

When I meet with personal training clients who want to lose weight/fat the first thing we discuss is nutrition. After all, nutrition is the foundation of any sound fitness program. Almost all of my clients tell me they have managed to lose weight only to eventually gain it back. Invariably, the reason is that their nutrition program was unrealistic or not sustainable. If weight loss is your goal, take a look at what you are eating and ask yourself: Is it realistic to eat this way and be healthy for the rest of my life? When we choose the foods that we eat on a regular basis - our diet - it's best to think in terms of the long haul. Sustainable nutrition is a marathon not a sprint. This is especially true when it comes to weight/fat loss.

 Any diet that significantly restricts caloric intake is usually counterproductive and in some cases dangerous. You cannot live on a seven-hundred calorie a day diet, but I meet people all the time who tell me they are doing just that - or trying to. They are setting themselves up for failure. I'm also amazed to discover how many people are juicing for extended periods of time too. Juicing as a supplement to whole foods or for a short time as a cleanse is fine. But over a prolonged period, more than three days, juicing can raise stress hormones and has the potential to disrupt blood sugar. The lack of fiber in juicing as opposed to whole foods can send blood sugar levels soaring or crashing. Well known weight loss programs can have pitfalls too. My wife once had a client tell her that based on the point system of the weight loss program she was using, she could eat a chocolate cupcake for breakfast every day. In my opinion there is something fundamentally wrong with any nutrition program where that is possible.

 The good news is that there are plenty of foods that taste good, and are good for you.  So where do you begin?  The majority of my personal training clients who have lost a substantial amount of weight, and have kept it off, ate a diet of mainly meats and vegetables. Meat - beef, chicken, fish, elk, bison, etc. - contains protein and fat, two of your three essential macronutrients. Protein helps build and repair muscle tissue. Fat supports brain function, heart health, and promotes satiety  as well.  Fat is good for you! Vegetables are your best source of your third essential macro nutrient, carbohydrates. Vegetables are usually high in fiber and nutrient dense. Fruit is good too, but eat it in moderation, since it is high in sugar by comparison to meat and vegetables. Avoid anything with added sugar and minimize or eliminate grain based and  processed foods. Some folks can tolerate grain based foods better than others, but for the most part they have little nutritional value. I have a lot of people tell me they cannot imagine not eating bread or pasta on a regular basis. Most find that after a week or two they really don't miss it.

Putting together a healthy, sustainable nutrition program usually results in a better quality of life. Avoid short term extremes and over complicating matters. Choose nutritious, whole foods over the long term. When in doubt a good rule of thumb is to follow the advice of the late fitness guru Jack LaLanne: "If man made it, don't eat it."
 

Fitness Fads? Stick to the Basics

Summer is right around the corner and everyone wants to look their best at the beach or pool.
But as we emerge from hibernation and the layers of winter clothing are peeled away, the bodies that some folks had last fall have changed - and in most cases it's not for the better. It's not unusual to put on a few extra pounds, or more, over the winter months. This phenomenon is not lost on the "fitness" marketing industry either. They are masters of the impulse sale. This time of year we are bombarded with infomercials and ads for useless exercise equipment or how to "melt away fat" or "get slim and toned" in ridiculously short amounts of time. Slim and toned? I thought that nonsense went out in the 70's.

While there is no shortage of fitness get rich quick schemes, there are no shortcuts or miracle solutions to fat loss and better body composition either. To reduce body fat and build muscle you have to put in real work. The good news is that there is no need to reinvent the wheel, simply stick to the basics.

Start with sound nutrition. Eat protein at every meal, eggs, a variety of meats - lamb, bison, elk, beef, chicken, or fish. A wide variety of fibrous, nutrient dense vegetables, some quality fats and plenty of water. Eliminate sugar - soft drinks, cookies, ice cream, etc.  Eliminate highly processed foods - chips, crackers, bread, anything with little or no nutritional value. No amount of exercise can counteract poor nutrition. 80% of your body composition is determined by nutrition. 

Exercise: Strength training - Use barbells, dumbbells, kettlebells - lift, push, and press heavy weights. Push ups, pull ups, squats, lunges. Do sprints and take the occasional 2 or 3 mile run if your joints allow also. You have to challenge your body to elicit change. Get plenty of sleep to let your body recover from all of your hard work.

More often than not "revolutionary" new fitness products will deliver little more than empty promises. Avoid the latest fitness fad or craze and stay the course with the tried and true methods. As the saying goes, "The more things change, the more they stay the same."

Product Review: Manduka Black Mat Pro

The Black Mat Pro
Made by:  Manduka
Price: $100.00 plus shipping

Let me start by saying that this review is based on a "long term" study. I purchased my first black mat in 2004 when I started my yoga instructor certification program. Since I divide my time between two cities in different states I purchased a second black mat in 2007 for convenience purposes.

The stats: The black mat pro comes in 2 sizes ;  7.0 lbs; 71" long; 26" wide; 1/4" thick (6 mm) and9.0 lbs; 85" long; 26" wide; 1/4" thick (6 mm). This mat is 100% latex free and according to Manduka is "certified safe for human contact by OEKO-TEX, an environmental certification agency in Europe for the textile industry. " The black mat pro has a lifetime guarantee making it eco-friendly. 

My experience with this mat has been great from the start. If you step on a"regular" mat then move your foot you can see an imprint of your foot. This is not the case with a Manduka black mat. The best way I can describe the high density padding of this mat is by saying that it is similar to what a piece of padded plywood might feel like, plenty of stability and more than enough cushioning. It is also "slip resistant yet non-sticky", and after a decade of regular use has minimal wear. In fact this mat actually improves with wear. I can honestly say that my practice would not be the same without it.

 Over the years I've had several students in my classes ask about my mat and after just standing on it they have purchased a Manduka black mat as well with no regrets. In my humble opinion if you practice yoga on a regular basis this mat is the best investment that you can make. $100.00 plus shipping to have the best mat in the world with a lifetime guarantee is an excellent value.
I give the Manduka Black Mat Pro a rating of 5 stars out of 5.

Yoga 101 - Hamsasana

Hamsasana or Swan Pose

Swan pose is similar to Peacock pose (Mayurasana)
except that the fingers point forward.

Product Review : Adidas adipower Weightlifting Shoes

 

adiPower Weightlifting Shoes

By Adidas

Price: $200.00 /  Shipping Included

In the sport of weightlifting the type of shoes you wear are very important. Weightlifting shoes have acompletely flat sole. This allows the lifter to create more force against the lifting platform, and generate more power. The reinforced heels allow the lifter to get nice and low in their squat without any "give". 

I have purchased weightlifting shoes from Adidas online before, the Power Lift Trainer and the 

Powerlift 2.0. Both are very good shoes and retail for $90.00. The adiPowers retail for $200.00, and to me personally that is a lot of money to spend on a pair of shoes, much less a pair of weightlifting shoes.  But when my birthday rolled around this past January the good folks at Adidas e-mailed me a 20% off coupon, so with a $40.00 discount in hand I figured there was no better time to upgrade to their top of the line shoe.

My shoes arrived via UPS 4 days after ordering.  To say that I am impressed by the quality of these shoes is an understatement. For such a lightweight shoe they deliver heavy duty performance . They ooze stability and durability. The adiPower features Adidas' Torsion System which allows for better mid-foot support. The heels are made of polymer, a lightweight but incredibly strong plastic. They are also very well vented with VentFlowopenings on the toes, heel and mid-foot. I have a fairly wide foot but they fit true to size. The adiPower comes in one color, "Core Energy".

 I have had 10 opportunities to use these shoes since my purchase and I am quite pleased. The amount of stability they provide is exceptional, especially considering how comfortable they are. The way these shoes are built I'm certain I will get plenty of good use from them for years to come. For the quality and performance I'm getting, I feel my money was well spent.

I give the adiPower a rating of 5 stars out of 5.

Photos by Adidas

Yoga 101 - Vrikasana

Vrikasana or Tree Pose
Tree pose requires flexibility, strength, balance and stability

Good News for Chocolate Lovers

Today's post is a guest post written by my wife, Certified Nutrition Specialist Courtney Carpenter.

High cocoa content chocolate is the perfect heart healthy gift for Valentine's Day, but not just for its sweet taste. It's real benefits are just beginning to be recognized. Flavonoid antioxidants in chocolate specifically help reduce inflammation in the lining of arteries, known as the intima. The main flavonoid, epicatechin, is similar to flavonoid antioxidants found in green tea. It seems to help reduce unnecessary clotting in the blood which is another factor that can promote cardiovascular health, including lower blood pressure. Some studies have suggested that it also normalizes insulin response by enhancing the production of nitric oxide, a compound that functions as a local vaso-dilator.

Dark chocolate, which has no milk content, or "raw," "non-alkalized," or "un-dutched" cocoa or cacao powder are the most beneficial forms, since they have the highest flavonoid content.  Powders can be made into hot chocolate with any milk substitute and sweetened with any sweetener. Cow's milk proteins bind to the flavonoids making them unavailable, so avoid traditional cocoa mixes or milk chocolate. Two tablespoons of cocoa powder is roughly equivalent to 1 ounce of unsweetened baker's chocolate or about 1.5 ounces of  70-80% dark chocolate in a bar. This about the right daily dose for your heart's health, so you and your beloved should be splitting most of the three to four ounce bars that are popular where dark chocolates are sold. Cacao (pronounced 'ka-COW,) is the Spanish word derived from the native language of people using the beans in Central America in the 15th Century. You will see both cocoa and cacao on packages. Cacao is often the term used when the marketer wants to let you know the product is raw, but there is no legal trade definition for these terms at all, so read the label to be sure.

Light On Yoga

After one of my recent yoga classes someone asked if I could recommend a book on yoga. While there are several excellent books on the subject, there is one that has benefited me the most personally. "Light on Yoga", the Bible of modern yoga by yoga master B.K.S. Iyengar. First published in 1966 this book is "the definitive guide to the philosophy and practice of yoga." One reviewer writes "worth the price alone just for the 53 page introduction."  In addition to the history and philosophical aspects of yoga, Light on Yoga contains over 600 photos of Iyengar demonstrating 200 poses and breathing exercises with step by step instructions. It has been translated into 17 languages and has sold over 3 million copies worldwide. If you are thinking about starting a yoga practice or furthering your current practice I would highly recommend this book. I own 2 copies myself, one for travel and one for home reference. Light on Yoga retails for about $15.00. 

"Flourless" Chocolate Muffin

The foundation of any sound fitness program is nutrition. While lunch and dinner are a bit easier to fine tune a lot of my clients struggle with breakfast. Breakfast has become a meal of convenience in the past 20 years. A lot of  people want something they can grab and go. This usually results in a poor nutritional choice.

Many of our clients enjoy this healthy alternative. It is Courtney's version of a "flourless chocolate muffin." It's quick, convenient, tasty and nutritious. It's not just for breakfast either, we sometimes have one for dessert, too. It features 17 grams of protein and 10 grams of fiber.

Muffin mixture before cooking in a large latte cup. One of our clients adds a sliced strawberry or a few blueberries to the mix for variety. 

The finished product (about the size of a small grapefruit) with my favorite topping, almond butter from Barney Butter.

“Easy Recipe” provided by Certified Nutrition Specialist Courtney Carpenter, MS June 2012

55 Second Microwave Muffin

This is a single serve recipe. Make yours in a large coffee mug or latte mug. It is best eaten still a little warm, since as it cools it also dehydrates.

You may combine the ingredients, EXCEPT for the BAKING Powder, in advance and cook this at the last minute. If you do, protect the dough by using plastic wrap pressed directly on top of the dough with the edges of the plastic run up the inside of the cup. Refrigerate, and when you take it out, warm it up for 5-10 seconds in the microwave, before adding the baking powder. Once baking powder is in cook as normal or a few seconds longer.  Microwaves vary.

Combine these first:

2 tsp coconut oil (butter or other solid fat may be substituted)

¼ cup finely ground flax seeds

2 Tbl cocoa powder (aka baking cocoa)  Note: un-Dutched, “raw”  cocoa has more flavonoid content, making it better for you.

1 tsp baking powder

Mix these together. Your main goal is to mix the dry ingredients. Let the oil end up wherever it does.  

Now add these and then combine until you have a paste-like consistency:

1 egg (equivalent in egg substitute or egg replacement, prep as egg)

1 tsp maple syrup/agave/honey

½ tsp vanilla extract  (other flavor extracts may be used) rough

         equivalent = 1 cap full

Once thoroughly mixed, cook, dump from cup immediately, cool about 2 minutes and enjoy.

55 Second Muffin ADDITIONS

Hi Pro Muffin  (>20g Protein!)

Add 2 Tbl of protein powder + 2 Tbl of water

Muffin Becomes Cake

You can still use the protein powder here!  

Use flavored agave syrup, such as chocolate, as substitute for maple

Use another flavor extract to compliment or enrich as sub for vanilla:

Chocolate w/almond or orange or coffee extract

Use a dark, rich honey as sweetener plus a trendy flavor extract such as jasmine or lavender or anise.

Serve with fruit slices or “ice” with Barney Butter brand almond butter.

 Courtney Carpenter, MS, CNS

focusonfood@gmail.com
 

Ms. Carpenter's presentations are sponsored in cooperation with David's Natural Markets in Columbia, Forest Hill, and Gambrills, Maryland.