Pumpkin Protein Pancakes

Pumpkin Protein Pancakes

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SERVES 1

INGREDIENTS

  • 150g Pumpkin, steamed
  • 34g Philadelphia Cream Cheese
  • 45ml Full Cream Milk
  • 10g Natvia Natural Sweetner
  • 24g IsoPept Protein Powder (Vanilla be best)
  • 40g Pancake Mix
  • 1stp Baking Powder
  • Cinnamon, Nutmeg & All Spice to taste

METHOD

Place all ingredients into a hand held food processor or Nutribullet.

Blend till all well combined. Allow to sit for 5-8mins to swell.

Preheat a non stick pan to a medium heat.

Turn the pan down to med-low heat.

Pour batter into warm pan and allow to slowly cook basically all the way through, this will take a couple of minutes.

Carefully lift the pancake to brown the other side will only be a moment.

Repeat till all the batter is cooked.

Top with what ever fits your macros!

Macros for just pancakes: 32C 11F 28P

R.x

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Ketosis Diet

Ketosis Diet

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Lately I have been getting a lot of questions about Ketosis, so it must be in the media somewhere, I wanted to take a minute to clear up what Ketosis is, how it works, some facts, fictions, pros & cons about the diet that is clearly trying to become a new craze.

Ketosis is a extremely low carb, high fat, low protein diet, which for most is incredibly hard to maintain. For instance, if I was to be in a calorie deficit of 20% and put myself on a ketosis diet my macros would roughly be:

47g Carbs

147g Fat

95g Protein

For those of you who already track your macros, died when you saw the carbs and then fell back over when you saw the fat macros. They are extreme. So why is is even a diet? Because it effective, its effective for a lean individual to loose weight fast without losing muscle.

Some of the Cons for Ketosis are:

  • it takes minimum 2 weeks to get into true ketosis
  • during that process you will have dropped energy levels
  • if you go over your carb or protein goals you will knock yourself out of ketosis and have to start again
  • you can’t gain muscle
  • it doesn’t allow for the best social life, Can I please have half a scotch fillet & 1Tbsp of butter, thanks.
  • most people can’t commit to the balance of macros because of their restrictive nature and find themselves going no where
  • must have a strict reversal to maintain the results

Some of the Pros for Ketosis are:

  • you don’t loose muscle mass
  • once your in ketosis your energy levels raise back up
  • you get to have all the good fats

True Ketosis devotes actually use ketosis testing to make sure they stay in Ketosis, because it is such a delicate balance that can be thrown off. Which makes it time consuming for a regular individual.

At the end of the day your diet needs to be manageable for you, and in a calorie deficit to loose weight, surplus to gain and base to maintain, it doesn’t matter the diet you follow to do so eg: vegetarian, paleo, ketosis, high carb etc.

To finish off, stop looking for a miracle stick to your nutrition & workout plan and you will see results, and if you keep falling off the wagon, maybe the plan isn’t for you.

R.x

 

Need help with your nutrition? Checkout my coaching options.

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The Brutal Reality Of Fitness

The Brutal Reality Of Fitness

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The fitness industry is brutal, it couldn’t be any further from a woman’s friend if it tried. I have women contact me weekly getting no where with their hard work, starving, miserable, tired, overtrained, the list goes on. Why do they feel that way? Because the fitness industry pushes it upon them.

As woman the idea of being ‘skinny’ is put in front of us right from the start, the idea of ‘good’ & ‘bad’ foods are advertised to us everywhere, and the worst part is that the worst offenders for this are ‘health & fitness’ magazines. They need money to get printed so they take it from anyone ‘health & fitness’ related. Normally some greasy business man who is playing on the low self esteem most women have, pushing the ultimate diet or fitness equipment to make their dreams come true. The product being pushed to woman isn’t encouraging them to be the best version of themselves, it’s telling them what the best version is, and that they should become that. And of course when she can’t hold true to the shakes or the ‘miracle’ machines diet because it has them so drastically depleted & deprived they feel like you have failed. Then when a woman don’t get the lasting results their self esteem falls further then it was before because clearly she is not worthy of that bikini body because she just can’t take the steps to get there.

This emotional rollercoaster for most woman has been going on for years, decades, it takes months even years for me as a coach to undo the damage of what women believe they need to do to be worthy. But the number on the scales doesn’t mark our self worth.

I spend most of my time teaching woman that balance is key, lift some things, minimal cardio, lots of food and include the good stuff like chocolate, and it doesn’t even have to be dark!

I spend my time teaching them to go against the grain of what they have been told is right.

I spend my time teaching them how to overcome the mental & emotional demons that have been created.

I spend my time teaching them that there is no top 10 foods to weight loss.

The problem is woman a sold quick fixes every single day. Some will reach their goal while using the quick fix but 95% don’t maintain it. This is the problem with a quick fix, they are not designed to teach anything. It doesn’t educate about the foods we put it the our mouths or a maintainable exercise regime or how to care and respect the female body in its day to day functions. That’s not what a quick fix is about. A quick fix is about Mr. Greasy Business man that I mentioned earlier making a quick buck off a woman’s insecurities. Selling a 6 pack in just 6 weeks that either won’t come or won’t last and they don’t care, sales people don’t care if your an emotional wreck because the weight you lost drinking shakes has pilled back on, that just means you will buy the next con that they come up with because you still vulnerable.

The biggest hurdle for a woman in our current society is she to actually learn to love herself and respect her body. It’s the first step to being truly happy. We are all different and all beautiful. Every woman has a completely different bikini body to the next. A true bikini body is finding the confidence in your own skin before your reach your ‘dream body.’

R.x

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