It’s the end of the weekend already?! .. ahh I can’t complain, mine was pretty good, and even got in a little bit of relaxing too.. Saturday, I didn’t do any work, and it was as wonderful as I thought it would be.. I worked out, I relaxed, saw a movie (Eclipse, finally), hung out with Hank Moody (.. have you seen Californication?.. love it!) and was asleep before 11pm. I got 9 hours of sleep, woke up Sunday feeling refreshed and ready to work, plan & prep for the week!
FITNESS
Saturday’s Fit camp & posing practice was a lot of fun, and a great workout! I was up at 5:30am to leave the house by 6am, and when I stepped outside it was already over 90 F! The group was smaller today than past camps, due to the time, time of year & temperature, I’m guessing, but a lot of the people there will be competing at the NPC AZ Open next week and at NPC USAs the week after, so it was great motivation for me. After the camp, where we did a lot of circuit training, there was posing practice for the competitors.
For those not familiar with the crazy world of competitive Fitness, Figure, Bikini and Bodybuilding, there are required poses you have to do when you’re on stage. You may not know it just by going to watch a show, but posing is hard! Especially in Figure & Bodybuilding where you have to hold a position for an extend period of time. In the case of Figure & Fitness you’re basically suppose to look like you’re “relaxed” but really you’re working really hard to tightened some muscles while relaxing others.. but you better not make it look like you’re trying! The first time I practiced I was surprised that I was sweating by the end. And Fitness, Figure & Bikini is nothing compared to Bodybuilding. By the time those guys (& gals) get up on stage their body fat is so low and they are so depleted, the details in the muscles you can see is crazy, and even the smallest adjustment can make a huge difference in what muscles are pronounced.
Any who, I didn’t participate in practice, but you can learn a lot by watching. Then before heading to the movies on Saturday, I ventured over to my complex’s gym to do a little SS Cardio. There is only a combo pulley machine, one sitting bike, one reclined bike, one elliptical and one treadmill in there. Not many people use it, which is great by me! There’s also a TV with cable to keep me entertained during boring old SS. So I’ve started to played a little game.. I walk briskly at an incline during the show (actually in this case it was the movie The Fugitive, which I’ve seen 20-some-times, but just never seems to get old), then drop the incline and jog quickly during the commercials.. perhaps this will be called Commercial Intervals 
And of the 7th day.. I rest.
NUTRITION
Saturday I took the day off from food photography as well, but it was all the usual low-carb day suspects. Sunday, on the other had, was high-carb day, which is much more fun food-wise anyway 
And I think I can safely say, this is one of the best high-carb day I’ve ever had..
I started with Oats (1/4 c Coach’s Steel Cut + 2 tbsp Oat Bran) mixed with 1/2 scoop Cake Batter Protein Powder and 1/3 c fresh Blueberries, topped with Tofu Pudding..
Next meal was a reduced-carb Grilled Quesadilla. This version had low-sodium deli Turkey, 1/2 oz Fat-Free Feta, Sundried Tomatoes & 2 tbsp Hummus..
Low-Carb “Tortilla”
1/2 c Egg Whites
1/2 – 1 tbsp Nutritional Yeast
2 tbsp Wheat Bran
Whisk everything together. Pour into a preheated large skillet pan. Rotate the pan to spread out the mixture to a crepe-like thickness. Once the mixture is set and starts to brown, flip and cook for another minute.
Favorite Remake
Literally one of my very favorite meals is a Yogurt Parfait, and has been since I first discovered them at the Nordstrom’s Espresso bar when I was 12yo. This snack was a beautiful, delicious & healthier substitute..
6 oz plain Greek Yogurt (stirred in 1/2 tsp Vanilla Extract & Stevia Extract) + 1/3 c organic Pumpkin Puree + Chia Millet Granola..
Chia Millet Granola
1 c Puffed Millet
1/3 c rolled organic Oats
2 tbsp calorie-free Maple Syrup
1/2 tbsp Chia Seeds
1/2 tsp Vanilla Extract (optional)
Cinnamon to taste
Mix everything together. Bake at 350 F for 20 min.
These stats are for the whole recipes:
Sometimes random ingredients that need to be used up result in the best creative moments. I’ve often admitted to my lack of an ‘off button’ when it comes to certain foods (granola, muffins.. ok any sweet baked good!). The solution? Make serving sizes where I am free to eat the whole darn batch! These turned out fantastic..
Low-Carb Chocolate Zucchini Muffins
Yield: 6 muffins
2 scoops Cake Batter Protein Powder (or Vanilla)
2 tbsp Unsweetened Cocoa Powder (I used Hershey’s Special Dark)
1 tsp Cinnamon
1/2 tsp Baking Powder
1/2 tsp Baking Soda
1/4 tsp Salt
Stevia Extract to taste
1 c grated Zucchini (~1 medium)
1/2 c Unsweetened Applesauce
1 Egg or 1/4 c Egg Whites
1 tsp Vanilla Extract
Mix together dry ingredients (first 7) in a large bowl. Whisk together Applesauce, Egg & Vanilla. Combine dry and wet ingredients. Fold in Zucchini. Spoon into muffin tins sprayed with Cooking Spray and bake at 350 F for 40 min.
Love the stats on these ..
These are for 1 muffin, but the whole recipe has 313 calories / 5.5 g F / 24 g C / 51.5 g P.. just in case you didn’t feel like doing the math :p
Lentil Love
Ever since the Vegan Walnut Lentil Loaf, I have been on a crazy Lentil kick and had them for every carb-day. Tonight’s version was Tasty Bites Madras Lentils with 4 oz Extra Lean Ground Turkey and a little Yellow Curry.. yes, it just looks like a swampy mess but it tasted so good..
Protein Powder
I get a lot of questions about the type of Protein Powder I use and why. I usually use Whey Isolate over Whey Blend because the Isolates are more pure and therefore lower carb. Whey Blends are a mix of whey isolate and concentrate. From the research I’ve done, it seems like the difference between isolate & blend isn’t significant for most people, as far as performance goes, and it’s usually cheaper to by blends.
I was Protein Powder promiscuous for a while, but have settled down But really, I chose the protein powder’s I do for a combination of reasons (amount of carbs & fat, cost, taste, mixability, unique flavors, etc). If I’m doing a low-carb diet to get ready for a Fitness competition I like to use no (or very low)-carb Protein Powders. My favorite is Muscle Gauge Nutrition Whey Isolates, especially the Cake Batter and Ice Cream Sandwich flavors. The Cake Batter is perfect for Protein Pancakes and baking, while the Ice Cream Sandwich is amazing in.. you guessed it, Protein Ice Cream! Both are also really versatile so you can add powdered PB or Sugar-Free Syrups to make all sorts of fun stuff! (I buy it online).
When my carb-intake isn’t low I also really like Optimum Nutrition (especially for shakes) and BSN (amazing mixed plain with Yogurt or Cottage Cheese).
How well protein powders mix, bake and microwave vary so much. For example, my Coconut Protein Cookie, that I’m currently obsessed with, I make with MGN Cake Batter or Ice Cream Sandwich, and after mixing with 1/2 tbsp Coconut Oil & 3/4 tbsp UVAB and microwaving for 40 s it comes out perfectly soft & just the right amount of chewiness.. but I’ve had some people report that it’s coming out crunchy or spongy. I use the MGN brands for most of my recipes, so if you’re using something else you may need to play with add more/less H20 or adjusting the cooking time.
OTHER
My day-off yesterday left with me a lot of emails to sort through and a long to-do list.. off I go!
Fun Links
I am so glad to see that you do take a relax day. It is that relax time that makes it possible to power through the rest of your overloaded schedule, and allow for free flowing quality thought and movement. May prosperity come to you in all and every form. You work so hard for it.
I am the same way with muffins and granola – can't wait to try out those zucchini muffins, they sound awesome!
i have all the ingredients for those muffins – muuuust try them!!
Mmm your granola sounds great! I made a batch of granola today too… Not a single serving though :/
Thanks I hate doing math
Those are still awesome stats and a meal that won't make you look for dessert afterwards.
I really need to get some applesauce!! Thanks for sharing.
So glad you got in some rest time!
The quesadilla looks awesome! I am going to have to make that tortilla tonight. Do you think there is a sub for wheat bran? I will have to stop and get some, unless I can grind some oats, which I have on hand?? Hmm…
Twitter: NourishedFit
says:
hmm.. I use the wheat bran to give it that slightly "bready" taste & texture, but I bet ground oats or quinoa or oat bran would work too.
I just made them and they turned out great! I used ground oats–I think the amount is so insignificant, it didn't alter the taste or the texture at all. Thanks again!!
you ROCK! thats all I need to say, I am loving your recipes and especially love your recipe for low carb wraps! i need to make thsoe and have all of the ingredients, so away I go
thank you so much for helping me and also being such an inspriration!
I cant wait to try the MGN ice cream cookie protein powder, I shouldget it in the mail today or tomorrow yipeeeeeeeee
Twitter: NourishedFit
says:
Oh you're too sweet
Thanks Naomi!
thank you So much for all your muffin/cupcake recipes. I tried the chcolate protein cupcakes yesterday and was thrilled that I could actually Bake something that I can Eat without feeling guilty! lol
Twitter: NourishedFit
says:
You're welcome, and very much my pleasure! I'm glad they turned out good and you liked them!
Can I ask about how many calories you eat every day?
gah! that granola recipe is genius!!! perfect for yogurt parfaits just like your mall loving ones hahaha i totally love those too
thanks for the recipes girl i'm bookmarking these babes!
OK, that food looks great but that granola looks like a must try! Thx for all the recipes & keep up the great work!
I ONLY do single serving for my recipes on my blog, I , like you, dont have the off switch. I'll keep eating and eating and eating….I'm trying to work on my own granola recipe without oats, I'm thinking crude what bran, pumpkin seeds, flax, coconut, and maybe whey powder….
Twitter: NourishedFit
says:
yum.. one word.. YUM! Can't wait to see it
Hi Pretty lady, love your run down on the Prot Powders. You are the QUEEN of knowing what's what with them all and even tho I cant hang w/ whey I do love learning!! about them all and the nuances. And also the baking and such with them…but let's face it, if i could get brown rice prot powd in CAKE batter or ice cream this or that or pina colada or whatever that ive seen in some brands of whey, id be all over those!!!
oh and these muffs…i am totally wanting to use zukes in them and will skip the eggs and let you know how they turn out. next time i have zukes on hand, hello, this recipe!
Twitter: NourishedFit
says:
Yeah definitely let me know. I was shocked out how good these muffins turned out!
I just posted a nearly no carb granola with a secret ingredient!
I just found your blog and must say you and your blog are amazing!!! LOVING the recipes!!!!! The muffins, Mmmmmmmmmmm!!!! I will be reading daily for sure! xoxo
Twitter: NourishedFit
says:
Thanks Katie!
I too just found this blog and think your recipes are awesome! I just tried to make the muffins though and they all stuck to the muffin tin
. Tasty, but I was spooning them out and all of them stuck!! What did I do wrong? I used cooking spray…