Happy Holidays from Poppy Locks!
When I was a kid my neighbor had this sweet 10 speed racing bike. I would see her out riding it and told myself one day I would own a bike like that. A few months later I saw her bike was for sale...only problem was it was $80 and at 12 years old that might as well have been $1,000.
That evening I talked to my dad and he helped me come up with a plan on how I could earn the money to purchase that bike. I raked leaves, cleaned toilets, helped mom with dinner. My parents continued to encourage me to find ways to make a few more dollars and each time I completed a chore I was that much closer to owning that beautiful bike. There were days I didn't feel like doing chores as well as days I thought I would never own that bike. I would see a $40 bike in the store and think maybe that is "good enough." It took me the entire summer to earn enough money but I will never forget the day I walked up to my neighbors house with cash in hand. She rolled the bike out of her garage and with a huge grin I rode away on my very own 10 speed!! VICTORY!!
We all have goals. I believe the reason we don't reach them is not because of a lack of desire or even dedication. I think we have a hard time reaching them because we don't like to admit we need help. I wanted that bike SO badly but I needed my parents help to earn money and stay focused on the days the task seemed overwhelming.
If you feel you have tried every new year to clean up your diet, promise to get to the gym more often, fit in your favorite pair of jeans but end up throwing in the towel after two weeks, join my First Annual Fat Loss Challenge!! Click the link below to learn more!
Just imagine what you could accomplish in 12 weeks if you had someone walking beside you, encouraging you, helping you. When we go at it alone we can get so focused on the end result we miss the change that takes place day by day. As your coach, I can help you reach your end goal but I'll also help you see the change you're making week by week.
Let me help you finally earn that 10 speed bike :)
Growing up my family called me Betsy. Only those closest to me still use my nickname so when I saw this product it caught my eye and made me smile. Initially I wasn't sure what I was going to use it for but when Betsy contacted me about peanut butter cookies I had made I knew cookies were in order! The flavor of this nut butter is amazing! It's slightly sweet, yet salty and the crunch of the chia seeds gives it a perfect texture.
Since I'm all about figuring out ways to sneak protein into food I opted to use PEScience Caramel Macchiato protein from their cafe series. It's really good whipped into coffee and makes an excellent 1 carb waffle so I knew the caramel/coffee flavor would pair well with the chia/cardamom in Betsy's Best. If you don't have this particular protein powder, vanilla or peanut butter (like Quest) would also work well.
My favorite part of this recipe was figuring out how to keep the cookies flour free yet soft so you don't even miss the extra carbs!
Betsy's Best Caramel Cashew Cookies
1/2 cup (128g) Betsy’s Best Cashew Butter w/ Chia
1 scoop (28g) PEScience Caramel Moccicato Protein Powder
2 Tbsp (24g) Truvia baking blend
2 Tbsp (24g) Truvia brown sugar blend
1/2 teaspoon baking soda
1/2 teaspoon vanilla
1 large egg
Macros per cookie: 80 calories | 6.7c | 4.5f | 3.2p
In a large mixing bowl, cream the butter, peanut butter and sugars. Add egg white; beat until blended. Beat in vanilla. Combine flour, baking soda and salt; gradually add to the creamed mixture.
Shape into an 8-in. roll; wrap in plastic wrap. Freeze for 30-45 minutes or until firm.
Unwrap and cut into slices, about 1/4 in. thick. Place 2 in. apart on baking sheets coated with cooking spray. flatten with a fork. Bake at 350° for 8-10 minutes For chewy cookies, bake on parchment paper, for crisp cookies bake directly on greased cookie sheet. Cool for 1-2 minutes before removing to wire racks; cool completely. Yield: 28 cookies (14g of dough per cookie)
Macros per cookie: 57 calories | 7.9g carbs | 2.3g fat | 1.2g pro
When you click your Diary for the day you will see calories at the top of the screen. Tap “EDIT” at the top left of your screen and Change Summary to Macronutrients. You will now see your macros and calories that are remaining for the day.
To ADD FOOD:
Click “+Add Food” under your meal of choice.
From here you can either type in a specific food in the “Search for Food” area or you can scan the barcode on the packaging using the SCAN button on the top right of your screen.
If the food you are looking for doesn’t come up when you type it in, click “Search” at the bottom right of the screen and MFP will use their database to find options.
Choose one of the options and click on it to see the breakdown of calories, macros and micronutrients. This is important as some people will enter foods into the database with little or no additional information other than calories. Compare the food you plan to eat with what is in MFP before choosing your food.
Once you find an option that is the same as the food you are eating, click the “CHECK” at the top right corner of your screen.
The option you selected is now checked. Click “Add” at the bottom right of the screen for the food to be entered into your meal.
You will now see your food in the meal you selected. Below the name of the meal (circled in red) you will see the percentage of carbs, fat and protein. Tap the word “Breakfast” and change the view to Macros (in grams). This now tells you how many of each macro is being eaten for that meal. The top of your screen (circled in yellow) has now changed and deducted the foods you’ve logged to show the macros you now have remaining for the day.
The object of each day is to get each number at the top of the screen +/-5g on each macro. Don’t worry if the calories are off. If you are hitting your macros within 5g, your calorie intake is good.
15 oz can pumpkin purée
12 oz can evaporated skim milk
180ml liquid egg whites
1.5 tsp vanilla
8g Splenda for baking
48g Truvia baking blend
1/2 tsp salt
1 tbsp pumpkin pie spice
1 tbsp cinnamon
Preheat oven to 400.
Combine all ingredients and beat until smooth. Pour into 9-inch pie plate sprayed with cooking oil.
Bake at 400 for 15 min then reduce heat to 325 and continue baking for 45-60 more minutes. Pie is done when knife inserted in center comes out clean.
If you think you'll miss the crust, sprinkle with crushed graham crackers (pictured). I promise, you won't miss it :)
Macros per slice: 97 calories | 0.3g fat | 19g carbs | 6g protein
62g (2 scoops) PeScience Snickerdoodle protein
(or vanilla protein plus 1tbsp cinnamon)
16 oz FF cream cheese
15oz can pumpkin purée
3 packs sweetener (I used Splenda)
1 tsp vanilla
1.5 tsp pumpkin pie spice
1 tsp cinnamon
1 tsp baking powder
1/2 tsp salt
150g Fage 2% Greek yogurt plain
150g Dannon Light and fit vanilla Greek yogurt
Preheat oven to 325. In large mixing bowl, combine all ingredients until smooth. Line 8 or 9" round pan with parchment paper and pour batter into pan. Bake at 325 for 30 min then reduce heat to 220 and continue baking for 55-60min. Remove from oven and let cool. Once cool cover in plastic wrap and refrigerate for several hours (overnight is best). Makes 10 servings.
Macros: 120 calories 10g carbs | 2g fat | 15.6g protein
28g coconut flour
90g Truvia brown sugar blend
84g country crock lite butter (cold)
113g unsweet applesauce
84g country crock lite butter
150g nonfat Greek yogurt
90g Truvia baking blend (white)
28g Splenda baking
92g liquid egg white
1 tbsp vanilla extract
1/2 tsp almond extract
31g PeScience Snickerdoodle protein
53g Kodiak Power Cakes mix
21g coconut flour
1/4 tsp baking soda
7g sliced almonds
28g Truvia powdered baking blend (grind Truvia in blender until powdery)
1/2 vanilla extract
Macros per serving (makes 16 servings): 134 calories | 4.2g fat | 23g carbs | 6g protein
180ml almond buttermilk**
75g dark chocolate chips
46g liquid egg white
50g Truvia Baking Blend
30g olive oil
60g unsweetened applesauce
1 teaspoon vanilla extract
1 teaspoon peppermint extract
75g all-purpose flour
60g chocolate protein powder (I use PEScience chocolate cupcake)
1/2 teaspoon salt
1 teaspoon baking powder
32g unsweetened dark cocoa powder
25g mini chocolate chips, for topping
25-30g crushed candy cane, for topping
Preheat oven to 350.
Melt chocolate chips in double boiler or microwave. Let sit and come to room temperature
Whisk egg, egg white and Truvia until creamy.
Add in olive oil, applesauce, vanilla and peppermint. Mix well.
Mix flour, protein powder, salt, cocoa powder and baking powder in a separate bowl and sift half of it into the egg mixture gradually. Stir with a spatula.
Pour in the buttermilk and mix until combined.
Stir in remaining flour mixture gradually.
Fold in melted chocolate.
Divide batter into greased muffin tin and top with mini chocolate chips.
Bake for 15-17 minutes or until inserted toothpick comes out clean.
Cool on wire rack and sprinkle with candy cane pieces once cooled.
**to make almond buttermilk, add 1 tsp white vinegar to 1 cup (240ml) room temperature unsweetened almond milk and let sit for 3-5 minutes
Makes 18 muffins
Macros per muffin: 92 calories | 11 carbs | 4.6 fat | 4.2 protein
240ml unsweet almond milk
42g lite butter
1 packet instant yeast
1/4 tsp salt
36g coconut flour
90g PeScience Snickerdoodle (or vanilla protein and 2 tsp cinnamon)
28g lite butter, melted
24g Truvia baking blend
5g Splenda for baking
2 tbsp cinnamon
160g fat free cream cheese
28g lite butter
8g Truvia powder (put in food processor)
2g Splenda for baking
1 tsp vanilla
Heat almond milk and butter until melted. Cool until 110 degrees (bath water temp) then transfer to large mixing bowl. Sprinkle yeast on top. Let activate for 10 min then add sugar and salt and stir. Next add both flours approx 1/2 cup at a time along with protein powder. Dough will be sticky at first. When it becomes too hard to mix, drop dough on lightly floured counter and knead until a soft ball forms (about 3-5 min). **Underkneaded dough creates dense, tough rolls**
Clean bowl and spray with oil, return kneaded dough to bowl, cover with plastic wrap allow dough to rise for 1 hour in a warm, dry area. If your home is cold or you have granite counters I suggest placing bowl in microwave to allow dough to rise in a warm, draft free environment. Wrapping the bowl in a towel helps too.
On a lightly floured surface roll dough into a thin rectangle. Brush dough with melted butter (leave some to brush tops of rolls) and sprinkle with Truvia and cinnamon. Roll dough tightly from one end and position seam side down. Using a serrated knife cut 1.5-2inch sections of dough (10 rolls) and place in well-oiled 8x8 square pan. Brush tops of rolls with remaining butter, cover with plastic wrap and allow to rise while oven heats to 350.
Remove plastic and bake in oven for 25-30 min or until tops begin to brown.
Melt cream cheese and butter for topping then add powdered Truvia, Splenda and vanilla and mix well.
Spread frosting on warm rolls and serve.
Makes 10 rolls
Macros Per Roll: 184 calories | 3.3 fat | 27 carbs | 13.2 protein