IIFYM "If It Fit Your Macros"

Posts tagged ‘Chris Powell’

Protein Oatmeal Recipe

 

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This  is one of my favorite breakfasts and I’m not usually a fan of oatmeal but this is delicious.  This recipe is from the new book by Chris & Heidi Powell called Extreme Transformation.

Raspberry Almond Oatmeal

Breakfast

⅓ cup rolled oats (½ cup for men)
½ cup water
2 teaspoons all-natural almond butter
1 tablespoon unsweetened almond milk (2 tablespoons for men)
⅛ teaspoon pure almond extract (optional)
¼ cup vanilla protein powder (½ cup for men)
½ cup raspberries
1 teaspoon slivered almonds
Dash of cinnamon
Vanilla stevia drops for sweetness

Mix the oats and water together. Microwave 1–2 minutes.

Stir in almond butter, almond milk, and almond extract (if using). Stir in protein powder.
Top with raspberries, almonds, and cinnamon. Add stevia if needed for sweetness. Eat warm.

You can also make this the night before by mixing all the ingredients together and storing in the fridge overnight without cooking. Eat cold.

Women: 285 cals; 11g fat; 30g carb; 20g protein
Men: 405 cals; 14g fat; 41g carb; 35g protein

I usually omit the peanut butter, slivered almonds, cinnamon & stevia.  My calorie count for my edited recipe is 200 calories.   🙂

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Cinnamon French Toast

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Good Morning Everyone,

Here’s my breakfast from the new book Extreme Transformation by Chris & Heidi Powell.  It was delicious.

Cinnamon French Toast 

            Breakfast

1 whole egg (2 eggs for men)
1 tablespoon unsweetened almond milk
Dash of cinnamon
2 slices low-sodium Ezekiel Sprouted Grain Bread
¼ cup low-fat cottage cheese (½ cup for men) (low sodium)
Vanilla stevia drops for sweetness
¼ cup berries
2 tablespoons sugar-free syrup
Spray a pan or skillet with cooking spray and place on medium heat.

Beat the egg, almond milk, and cinnamon together in a shallow dish.
Dip both slices of the bread into the mixture, coating both sides.
Place on the skillet and cook until the bread is brown on both sides.
Mix together the cottage cheese and stevia drops.
Top French toast with sweetened cottage cheese, berries, and syrup. Enjoy!

Women: 295 cals; 6g fat; 39g carb; 21g protein
Men: 400 cals; 11g fat; 42g carb; 33g protein

Carb Cycling 101

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I’ve heard about Carb Cycling before but I didn’t put much interest into researching it since my Low Carb lifestyle was working for me at the time.   But as many of you know that I’ve plateaued for months now and I just can’t seem to get the scale moving downwards.

So after reading some great reviews online and seeing him on Dr. Oz, I bought this book by Chris Powell, “Choose More, Lose More for Life.

Here’s the link of him on Dr. Oz, watch all 3 video clips.
http://www.doctoroz.com/videos/chris-powells-rules-carb-cycling-pt-1

I’m half way through the book and it’s an easy to follow carb cycling diet. I started last week as I’m still not done the book but I have a good understanding of it.
I’m doing the Turbo Cycle and I had my first weigh in and I lost 2.5 pounds.  🙂 

Here’s a quick summary of this carb cycling diet.

Eat 30 minutes after waking up.
Eat every 3 hours
5 meals (breakfast, snack, lunch, snack, dinner)
Drink water (I drink 2 liters/ 64 oz a day, if not more)
There are 4 different carb cycles, you pick the one that suits you and you alternate between high carb days & low carb days with a reward day. 🙂

Stay tuned for my next blog post, it’ll be a carb cycling meal plan.

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