by Cori Lefkowith | Nov 5, 2016 | Blog, Diet, Recipes
When coffee shops start advertising their Pumpkin Spice Lattes, you know fall, and the endless array of seasonal treats, are back!
And our waistlines don’t thank us haha
That is why I always like having some healthy seasonal recipes to bust out, including the Pumpkin Spice PROTEIN Latte.
This is a great seasonal protein shake you can treat yourself to that won’t have the sugar and fat overload of the traditional variations.
So bring on the Pumpkin Spice!
Pumpkin Spice Protein Latte
Servings: 1
Ingredients
12 oz cold-brewed coffee
1 scoop vanilla protein powder
1-1/2 tbsp organic pumpkin puree
½ tsp pumpkin pie spice mix (can make the one below)
1 tsp honey
Ice
To make Homemade Pumpkin Pie Spice Mix:
1 tbsp nutmeg
1 tbsp cinnamon
1 tbsp ginger
1 tbsp cloves
1 tbsp all spice
First make the Pumpkin Spice Mix and save the rest for later. Add all of the other ingredients to a blender.
If you are less of a coffee fan, you can sub in some milk of choice for a few ounces of coffee.
Blend everything together with ice until mixed throughly and serve!
MACRO BREAKDOWN:
Calories: 138
Protein: 25 grams
Carbs: 9 grams
Fat: 1 grams
AHEM! The perfect high protein treat since many of you have heard me harp on the importance of making PROTEIN a focus of your diet…Especially those of you doing the Macro Cycling Shred!
by Cori Lefkowith | Oct 15, 2015 | Blog, Diet, Mindset, Workouts
With the holiday season fast approaching, there is no time like the present to get your fitness routine in line.
You may be getting busier. There may be parties and temptations and excuses to slack on your healthy eating and workout routine.
You may even think to yourself, “I’ll just enjoy and get back to things in the New Year.”
But that only makes things harder. It only puts you behind once January hits.
It only provides you with excuses to not succeed in the future.
And it most definitely doesn’t help you create healthy habits that will last and get you through other rough, temptation-filled, busy times of year.
Instead of putting your health off to the New Year this year, why not start creating healthy habits and putting in place a program that will help you stay healthy and on-track through the holiday season?!
Below are 10 Tips To Help You Stay On-Track This Holiday Season and 2 Quick Bodyweight Workouts you can do anywhere when you are short on time or don’t feel like going to the gym.
by Cori Lefkowith | Feb 2, 2015 | Blog, Diet, Recipes
Often when we want to lose weight and improve our body composition, we focus on changing our caloric intake.
But, especially if we want to change our body composition and not just lose weight on the scale, we can’t just focus on cutting calories.
If you want to create body composition changes, you need to focus on not only how many calories you consume, but on the type of calories you consume.
Not all calories are created equal.
If you are concerned with building and retaining lean muscle mass (which you should be) while you lose body fat, you need to make sure that you focus on consuming enough protein.
One great way to add in more protein to your diet, especially to support muscle growth from your workouts is by consuming Whey Protein Powder.
Don’t like the taste of protein powder in a protein shake?
Then here is a Homemade Protein Bar recipe that not only hides the taste of the Whey Protein but is also a great pre-workout snack because of the macro balance (and the little bit of caffeine from the coffee). These Vanilla Almond Coffee Oatmeal Protein Bars will give you energy to power through your workout so you can build lean muscle mass!
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by Cori Lefkowith | Feb 27, 2014 | Blog, Diet, Recipes
Bacon.
Rarely do you encounter a person that doesn’t love bacon.
And, while in our society bacon has become something horrible for you that you should never eat, it really doesn’t have to be.
No it shouldn’t be the basis of your diet, BUT nitrate and nitrite-free bacon CAN be a part of a healthy diet.
Anytime I can, I sneak just a little bit of delicious bacon into my meals I do.
Fat isn’t the enemy.
Bacon isn’t the enemy.
Processed crap…Well that is the enemy.
Anyway, here are some great BACON tacos. Dates, bacon, Manchego cheese and some pistachio pesto make these super different and DELICIOUS!
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by Cori Lefkowith | Feb 20, 2014 | Blog, Diet
IIFYM itself is not flawed.
How people use it though is.
Just like Crossfit.
You have all these haters of Crossfit when Crossfit itself isn’t flawed, it is the people using it incorrectly that are flawed.
Any system, any great diet and exercise program, can be twisted into something dangerous and unproductive.
All too often people focus on QUANTITY and not QUALITY.
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