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Lemon Ricotta Protein Pancakes


415 Calories | 48g P | 34g C | 11g F | 12g Sugar | 8g Fiber


1 scoop Trutein Lemon Meringue protein powder
1/2 teaspoon of baking soda
1/4 ricotta cheese
Splash of lemon juice
2/3 cup water (or enough to reach a good consistency)
Maple Syrup
Pumpkin Pie Spice
1/2 teaspoon avocado oil


Mix FlapJacked Buttermilk mix, protein powder, baking soda, water and lemon juice together and let sit for a few minutes.
Add avocado oil to a low heat pan and begin making your pancakes. (Cook low and slow to avoid sticking and burning!) Layer ricotta between your cakes and top with syrup and spices! WAHLA! 🙂
Super easy and delicious!


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3 Ingredient Protein Bars!


Protein bars are so easy to make at home. Not only can you control what goes into your bars, but you can determine the size, nutrition and sugar content as well!

Try this quick, 3 ingredient bar recipe:

Ingredients: (makes one bar)

2 tablespoons of Chunky Peanut Butter
1 scoop of protein powder (I used Peanut Butter Marshmallow Cookie)
7 dark chocolate chips


Mix together the protein powder, peanut butter and 2 tablespoons of water in a bowl. (If your protein powder contains casein, you will need more water. If you are using a whey isolate, you may want to start with 1 tablespoon and add as needed).

Shape mixture into a bar. Use saran wrap to help you form your shape. Add your chocolate chips to the top and wrap tightly. Freeze for at least 30 minutes.

Store larger batches in the fridge or freezer.

Nutrition: 355 calories | 34g Protein | 14g Carbs | 20g Fat | 4g Sugar | 6g Fiber

***Actual nutrition might vary depending on your protein powder choice.



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Jalapeno Popper Chicken



6 Boneless Skinless Chicken Breasts (I have a large family, so alter accordingly! :))
1 Package of Cream Cheese
1 Package of Thick Cut Bacon
Jarred Spicy Jalapeños


Preheat your over to 375 degrees.

Clean the chicken by cutting away the fat. Using kitchen scissors or a very sharp knife, cut the chicken breast in half leaving one long side in tact. You should have a butterflied chicken breast. Lay the chicken on a baking sheet.

Cut half of your bacon into small pieces. Cook in a skillet on the stove top until very crispy. Take the bacon out and let drain on paper towels. Cut the other half of your bacon into larger pieces and par cook in the same pan.

In a bowl, mix together the cream cheese, crispy bacon pieces and 1 tablespoon of the bacon fat. The fat helps the cream cheese to soften.

Spoon 2 tablespoons of the cream cheese mixture into each chicken breast. Layer the jalapeños on top of the cream cheese mixture and close your chicken breast. Secure the top to the bottom with tooth picks. Arrange the par cooked bacon on top of the chicken breast.

Cover your chicken breasts by laying a piece of foil over the top (do not secure in place, just lay it on top – this prevents the bacon from burning early). Put your chicken into the oven and bake for 45 minutes or until your chicken has reached the proper temperature. Half way through cooking, remove the foil to crisp the bacon on top.

Serve with your favorite sides & enjoy!


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Baked Hard Boiled Eggs

In case anyone else is late to the party like myself…. BAKED hard boiled eggs are WAY EASIER!

Here is how I did it:


Start by preheating your oven to 325* and put your nice big organic brown eggs in a standard muffin tin.

Once the oven reaches the desired temperature, put your eggs in and set the time for 30 minutes.

When you hear the annoying chirp of your friendly reminder, take the eggs out and throw them into an ice bath to stop the cooking.


Wait about 10 minutes or until the eggs are cool to the touch to begin peeling. I found it easiest to peel when the eggs are still verrrrrrrry slightly warm.

I had to feed and put Rian down for a nap so some of the eggs sat in the water a little longer and it was noticeably harder to peel them. I also found that the darker the shell was, the harder it was to peel. Weird?

Anywho, the eggs turned out PERFECTLY. 🙂



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Ketogenic Diet Aids in Preventing Alzheimer’s Disease – My New Diet!


Shown Above:
1 cup of egg whites, 1 cup spinach, 4oz ground turkey cooked with cumin + red chili powder & 1/2tsp coconut oil

What is a ketogenic diet? In very basic terms: you eat moderate protein, high fat and low carb.

A ketogenic diet has been shown to help Alzheimer’s Disease by reducing the risk and severity. “Why does a ketogenic diet show promise? Research clearly establishes a strong link between blood sugar disorders and the various dementia stages, including memory loss, mild cognitive impairment (MCI), and Alzheimer’s. The most predominate blood sugar disorders are insulin resistance and diabetes. In fact, the link is so obvious some researchers have labeled Alzheimer ’s disease as “type 3 diabetes”.

I’ll spare you all of the details, but it truly is fascinating if you care to research it a bit more! 🙂

So, with all of this information & a strong run of Alzheimer’s Disease in my family, I have decided to alter my own diet. I have been eating lower carb for a few years now just because I feel better while doing it. Now, I am really going to try and pay more attention to the types of carbs I am consuming and at what point during the day I do so.

Here is how I am changing my diet to be more keto-ish:

Timing – I have been eating late at night (usually a Lenny & Larry’s Complete Cookie) and starting my day out at about 5:30am with a FlapJacked Mighty Muffin. Now, I will allow my body time to process the food I eat during the day and rest. Fasting for a certain period of time (in my case from about 7:00pm (after dinner) to around 10:00am (when my body typically is hungry)) also helps to produce ketones that make great brain fuel.

Macro Intake: I have already been eating high protein and lower carb, but now I will make it a priority to eat more healthy fats and make smarter choices when it comes to my carb intake (good bye cruel processed carbs!). I will be focusing on lots of vegetables & greens. I haven’t eaten a whole lot of rice, potatoes or pasta since losing weight anyway, but if I did, I would limit that for sure. I am also (as hard as this will be) really limiting my fall beer intake (say a prayer for me).

Back in my competition prep days, I use to start my day with coconut oil and coffee. Going back to this ideology, I will be consuming coffee and MCT Oil when I work in the morning until I break my fast at around 10am. This will help my body get use to burning fat for fuel instead of glucose (aka carbs).

Supplements: Along with MCT Oil, I have a number of supplements that I take to improve brain health and functionality. These include: a multivitamin, fish oil, CoQ10, Tumeric, Vitamin D,  L-Glutathione and FitBiotic plus BCAAs and lots of water.

*I am not going to count my calories but I will be logging in MFP to start out with just to watch my fat intake and make sure I am hitting around where I’d like to be. 

So there you have it! I will report back on how I feel and the changes I notice based on my mood and overall health. 🙂 I am hoping for increased brain functionality, a clearer mind, and less tiredness!

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Spiced Pumpkin Cake Bars


Pumpkin is this white girl’s favorite year round flavor! But, with Fall around the corner and Southern California looking a little overcast at 90 degrees today, I thought “Let’s Make Pumpkin Things!” …. And so I did.

This is my version of a cake-like treat. It’s spicy, tastes like Fall and would be AWESOME with ice cream. You can’t beat the calorie count or protein punch each square packs with it either!

Here’s how I made these:


2 cups FlapJacked Buttermilk Pancake & Baking Mix
1 1/4 cup canned 100% pure pumpkin (not pumpkin pie mix!)
2 tablespoons brown sugar
1 tablespoon pumpkin pie spice
1/2 tablespoon ground cinnamon
1/2 teaspoon baking powder
1/2 teaspoon baking soda


Preheat your oven to 350 degrees.

In a mixing bowl, combine all ingredients with a spatula. (Yup, that’s it!) Spray an 8×11 baking dish with non stick spray and spoon the mixture into the pan. It will be thick, but be patient and spread gently. It will spread out! 🙂

Bake the cake for 12 minutes or until a tooth pick comes out clean.

Cut into 12 bars & let them cool on a baking rack …. or dive right in. The warm bars are so aromatic with the cinnamon and pumpkin pie spice!

Side note: this would also make an AMAZING fall inspired cake…. top with cool whip, cream cheese frosting (YUM), or even maple syrup! They are delicious with morning coffee too! 🙂

Nutrition: Makes 12 bars
82 calories | 6g Protein | 12g Carbs | 1g Fat | 3g Fiber | 3g Sugar


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