It’s Sunday and you know what that means…PREP DAY, oh and today just happens to be Super Bowl Sunday. The New England Patriots are playing The L.A Rams! sooo exciting. You must prep your food for the week before the game starts. No excuses. Set yourself up for a successful, stress-free, healthy, clean eating week! If you have never had About Time Birthday Cake protein powder go out and buy it right now or order it on Amazon. So delicious! These cookies are amazing. They taste just like a regular chocolate chip cookie! Enjoy.

INGREDIENTS

• 1 cup thick raw cashew butter

• 1 cup maple sugar or coconut sugar

• 1 egg, whisked

• 1 scoop of vanilla protein powder. I LOVE About Time birthday cake protein powder. It is the same as vanilla but a stronger, more intense flavor.

• 1 tablespoon tapioca flour

• 1 tablespoon coconut flour

• 1 teaspoon baking soda

• 1 teaspoon vanilla extract

• pinch of salt

• 1/3 cup Enjoy Life mega chunk chocolate chips

Directions

1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.

2. In a large bowl, mix together cashew butter and maple sugar using a large spoon. Then add egg and mix again until well combined.

3. Then add the vanilla protein powder, tapioca and coconut flour, baking soda, vanilla, salt. Mix by hand or with an electric mixer. Next add the mega chocolate chips. Mix well.

4.  Scoop out around 2 tablespoons of dough and make into a round ball. Place on parchment paper lined baking sheet. This dough will create about 13 cookies.

5. Place baking sheet into the oven and bake for 10-12 minutes.

6. Remove from oven and let cool for 5-10 minutes before removing from baking sheet to place on cooling rack. 

MACROS FOR 1 SERVING:

212 Calories/Carbs: 23 G/Fat: 11G/Protein: 5 G

Recipe Notes

15 reviews

“A workout is not painful, it is just uncomfortable. Pain is stepping on a nail or losing a loved one.” A quote by Ben Bergeron.

Happy Monday! I hope everyone had a fabulous weekend. The weekend goes by way too fast. I try to appreciate each day. Thursday’s I only work in the morning so in the afternoon I really try to enjoy the time to myself and decompress.Walking my dogs, and cooking a healthy meal while listening to an educational/motivational podcast is my favorite way to relax. Usually a Ben Bergeron Podcast does the trick! 90% of the time Friday is my day off. I love Fridays. Saturday I work all morning but it does not feel like work b/c I love my job. Sunday’s I have the day off 95% of the time unless I am subbing a class for someone. Next thing you know it is Monday morning! Wow, does time fly.

I have soooo many clients and friends asking me how to get rid of the fat off their lower body, how to tone it up and make it more muscular. Well, here is a Lower Body Blast that over time (nothing happens overnight…you must do the work) will firm you up and get you toned up! Please comment below if you tried these exercises and let me know about your results. Good Luck!

CHOOSE 3-4 OF THESE EXERCISES AND PERFORM THEM 1x A WEEK. CHOOSE THE OTHER 3-4 EXERCISES AND PERFORM THEM AT LEAST 2, PREFERABLY 3 DAYS LATER.

3 rounds of 8-10 repetitions at your heaviest weight. ***Hip Thrust should be 12-15 repetitions. If you are using zero weight on the hip thrusts perform 20 repetitions. Lunges are 8-10 per leg. After 2 weeks add weight to each exercise. Always safety first!

1) Hip Thrust (Advanced hip thrust)

Beginner Hip Thrust 

2) Bulgarian Split Squat

3)Back Squat

4)Dumbbell Step Ups

  Front Rack Barbell step ups (Advanced)

5) Romanian Deadlift

6) Front Rack walking lunge (advanced)

7) Pistol Squat (this is an advanced movement)

scaled pistol or beginner

**FOR LUNGES…Beginner hold weights by your side. Only use weight if you have perfect form…your back knee “kisses” the floor, your front shin is vertical and your front knee does not go over your toe.

A great combo would be for Day #1 of The Lower Body Blast:

Back Squat
Hip Thrust
Bulgarian Split Squat

Day #2

Dumbbell Step Ups
Romanian Deadlifts
Walking Lunges
pistols

HELLO!

It is that time of year again when everything is Pumpkin. This week I have already made homemade Mexican Pumpkin Soup by paleomg.com I literally cooked my own pumpkins. Never thought I would do that. It was delicious. Yesterday I created my own version of a healthy pumpkin bread with added protein. Wow, it is fantastic! Now the challenge is not to eat too much of it. Ha, ha. When I was growing up my Mom always made me homemade pumpkin bread. It was my favorite and it still is. When she would visit me in College she always had a loaf of pumpkin bread baked for me. When I came home to visit she made me homemade pumpkin bread AND homemade chocolate chip cookies. Somehow I managed not to gain weight….portion control! As I got older and realized I share the same passion for cooking as she did I then became determined to make a healthier version with real ingredients. I hope you enjoy my latest recipe.

INGREDIENTS:

1/2 cup pumpkin puree
1 mashed ripe Banana
1/2 of a cup of smooth Almond Butter
4 Pitted Dates
4 Eggs
3 tablespoons of Raw Organic Honey
1 Teaspoon of Vanilla Extract
2 scoops of Vanilla Whey Protein Powder
1 Tablespoon of Cinnamon
1/4 Teaspoon of Nutmeg
/4 Teaspoon of Baking Soda
1/4 Teaspoon of Baking Powder
A Pinch of Salt
1/2 of a cup of homemade Granola

HOMEMADE GRANOLA:

1/2 of a cup of Sesame Honey Almonds from Trader Joe’s
1/2 of a cup of Raw Walnuts
1 tablespoon of Cinnamon
3 Stevia Packets or 1 tablespoon of Nu Naturals Baking Powder
Mix all Granola Ingredients together. Set aside.

STEPS:

1. Preheat oven to 375 degrees.

2. Place pumpkin, banana, honey, vanilla extract, almond butter, dates, and eggs in a food processor and mix until well combine and smooth.

3. Next add your protein powder, cinnamon, nutmeg, baking soda and powder, and salt and mix once again until completely combine.

4. Pour ingredients into a well greased loaf pan (I greased mine with coconut oil) and spread out. **you can also line the pan with parchment paper.

5. Now top the bread mixture with your homemade granola, just like a topping, and use a knife to mix the cereal in throughout the bread. All you need to do is stick your knife straight in and swirl the knife around. **when 1/2 way cooked top with 1/4 of a cup more of the granola. You have to put it on top at the end so it does not burn.

6. Place in oven and bake for 35-40 minutes or until you stick a toothpick into the middle of your loaf and it comes out clean

7. Let cool.

8. Top with grass fed butter. coconut butter or almond butter. Enjoy!!

MACROS:
Based on 8-10 Servings
341 cal/29 G Carbs/20g Fat/15 G Protein