My Low Carb Pumpkin Protein Pancakes

Just in time for fall! Here's my recipe for my Low Carb Pumpkin Pancakes and TRUST me these are worth it!!!!!!! They're an indulgence to the tongue without being an indulgence to your diet or the waistline!!!!

You will need;

1. 1/2 cup Libby's Canned PURE Pumpkin (make sure it's PURE pumpkin not pumpkin pie filling or sweetened pumpkin. Pure pumpkin packs only 9g carb per 1/2 cup and 4 of those are pure dietary fiber!!!)
2. 4 packets Stevia
3. 1/2 cup liquid egg whites
4. 1 scoop Jay Robb Vanilla Protein Powder
5. 1/4 tsp pumpkin pie spice
6. 1/2 tsp baking powder
7. 2 TBSP Flaxseed Meal ( I use Arrowhead Mills)
8. 1/4 cup water (if mixture get's "thick" you may need to add more)
   

Combine all ingredients in a blender and blend until smooth:

Then portion the batter out into a pan and cook evenly on both sides;

I enjoyed mine this morning with a few TBSP's of Sugar Free Maple Syrup ( I buy a variety sweetened with Stevia and suggest you hunt for the same).... and they're DELISH! They also taste SUPER yummy with some PB on top!!!!!!

5 Ways to Choose Better Meat

This post is about one of my FAVORITE foods- MEAT, and considering I eat a lot of it- this is a major concern of mine! I'm willing to bet, that if you're reading this you consume a lot of meat as well. Even though many would argue that a vegan diet is a healthier way of life, AND it is possible to thrive and survive minus meat, the fact of the matter is that animal proteins are among the most bio available and complete. They are a good source of B Vitamins, iron, magnesium, amino acids, and zinc- all of which can be hard to get into your diet through other means.

Most people who "don't" eat meat, do so because they either think it's high in fat, causes ill health, OR they're worried about the environment or the treatment of animals.

My father is the farm manager at Rodale Research Institute, a leading research institute dedicated towards the research and growth of organics. He also sits on the United States Organics Board and helps set the standards by which organic foods are indentified. Thus I am a huge supporter of organics- and want others to be too- but that aside, getting YOU guys the info is important so you can make your own choices! The bottom line is- whether you eat meat or don't, read on...

Our current industrial agricultural system has a created a situation in which we should ALL be concerned for the animals, the environment, and our personal health. Why? Because it's centralized on subsidized feed crops and concentrated animal feeding operations or CAFOs. Contrary to popular belief the sustainable movement isn't say "no" to meat, it's just advocatinf that you choose a better KIND of meat, i.e become a more concientious meat eater! Here are 5 ways you can choose better meat- for the animals, the environment, AND most importantly- your health;

1. Understand the issues...
REALLY understand them! I have one statement to make here- bluntly put CAFOS are hell on earth. They're like concentration camps for animals, cruelty is a systematic part of how they do things- and knowing too much about CAFOS would turn ANYONE away from eating meat- myself included- and I LOVE meat! I don't know anyone that can argue this point- cows raised standing in their own fecal matter, pigs confined to gestational crates, chickens subjected to beak cutting and crowded into windowless warehouses, etc etc.

Animal welfare is only one reason to shift away from industrial meat. There are others, including the pollution produced by factory farms. Talk about an environmental concern. Did you know that the worldwide livestock sector accounts for nearly 20% of the global greenhouse gas emissions? That's more then the world's transport emissions combined. I was shocked when I read that quote- as I'm sure you just were! The bottom line- the way we raise animals is not only NOT humane, it's not ecologically sustainable.

We have ramped up production to unprecendented levels, creating an excess of animal waste. Feed is another factor. To raise more cows, chickens, and pigs in limited spaces we've altered their diets to go heavy on soy and corn- commoditied subsidized by U.S tax dollars. About 50% of all corn and 90% of all soy goes towards feeding livestock- NOT towards human consumption. It's incredibly polluting and energy intensive way of producing food.

2.Look for greener pastures...
So what's the problem with the corn and soy diet? Well it's this- cows are ruminants, and were never meant to eat corn. Period. When you change their natural diets for the sake of large scale production it has health consequences for them. Since we consume cows, it thus has health consequences for us. Feed lot beef is overly fatty and contains an abnormally small amount of omega 3 fatty acids and too much omega 6- which is the kind of fat linked to heart disease and cancer.

Consider the diet with which we evolved. As hunter/gatherers we got about 50% of our calories from meat, we couldn't overdose on omega 6's because they're most abundant naturally in grains, which wasn't readily available in quantity in the past 5,000 years. Now we're getting 10-20 more times omega 6's then we need as a result of dietary changes- more grain is abundant and our meat is altered. In changing the diet of the animals that we eat, we've tampered with something essential and we are paying the price at higher rates of cancer,heart disease, depression, obesity, and autoimmune disorders.

HOWEVER- and this is a BIG HOWEVER, when you choose GRASS FED beef, the inverse is true! You get fatty acids in balance and a healthy dose of health protective CLA (conjugated lipoic acid). When cows are eating the diet they were designed to eat they have healthy fats and are rich in antioxidants. The entire scope of consuming meat changes.

3.Accept the real costs...
By real costs I mean this- there is no getting around the fact that healthier, earth friendly meats cost more. Shop around as much as you can but be willing to stretch your budget a bit. And remember what you're investing in- yes it is more expensive but thats only because the hidden costs are not offset. Organic farms, or small local farms don't get subsidized- you don't pay through your tax dollars. You have to ask yourself if you'd rather be supporting an extractive economy, based on pulling resources OUT of the earth and pouring garbage into your body, OR do you want a support a sustainable, eco friendly economy that fuels your body the way nature intended?

4. Expand your palate...
Another way to get more for your money and to literally "get more from your meat" is to consider using all parts of the animal. You can do this by saving the bones and making stock, or finding creative ways to utilize more parts of the animal. Small farmers won't have all cuts in stock at all times, since they're working on a smaller scale, they're working with a few animals only at a time rather then hundreds of thousands. Small scale farmers can help you choose another cut (i.e skirt steak can substitute for flank steak) or help you adapt your recipe according to what's available. I recommend looking at http://www.grassfedcooking.com/ for more recipe ideas.

5. Stay local if you can...
When it comes to creating sustainable food systems local is always the trump card, ALWAYS. I know locally I get much of my bison/buffalo from a local bison ranch. Finding a small, local farmer is usually the healthier choice for you, the animal, the farmer, and thus the local economy. If you're unsure as to where one exists near you, check out http://www.localharvest.org/, http://www.eatwild.com/, or http://www.eatwellguide.com/. Better yet connect to your local sustainable food movement. If you live in the city or suburbs consider driving out to get your meat or have it shipped to you from a small family run farm. The cost of transporting meat is minimal compared with the cost to the environment or your tax dollars put to work on CAFO meat. Its far better to buy grass fed from a state away. If you have to shop at a grocery store, or you just prefer to- READ LABELS CAREFULLY. You have to do your homework here. Briefly- here's a cheat sheet:

• USDA ORGANIC: This is the ONLY (I repeat the ONLY) label with real muscle. It means its regulated by the United States government. It guarantees the animal was raised without hormones or antibiotics and was grass fed or fed organic feed. It ALSO specifies that the animal needs to be alotted a certain amount of space for livestock management (thus eliminating CAFO issues).
• CERTIFIED HUMANE: This is an independent certification, and its the go to label for small animal welfare. The standards of this certification address minimum food and water requirements, shelter requirements, as well as humane conditions for slaughter. Standards are different depending on the animal- turkey, chicken, pig, goat, cow, sheep etc.
• ANIMAL WELFARE APPROVED: This is the creme de la creme of animal welfare labels, and according to most experts this label has the most rigorous standards for the humane treatment of animals.
• GRASS FED: This term can be used loosely, but cuts marked "American Grass Fed" or "AGA Pasture Finished" are preferable, they meet stringent standards set by the American Grassfed Organization
• FREE RANGE or CAGE FREE: Ideally this would be taken to mean uber happy chickens running around free in a field- but since these terms are un-certified there's no guarantee. The only way to know for sure is to call the company and ask..and even then who knows. Bottom line is it's a term- easily manipulated for marketing purposes. Un certified= unsure.
• ANTIBIOTIC or HORMONE FREE: These terms mean what they say they mean, but again they're not certified so there's no way to know for sure...
• NATURAL: I personally LOATHE this term and wish it was BANNED from usage by the food industry. It's appealing, sure but it's on EVERYTHING and it means NOTHING. It's misleading and misused, minimally regulated, and ultimately nothing more then a marketing ploy to make the consumer think they're getting a "healthier" product. Disregard this label entirely.

When you go out of your way to buy a piece of pork from a pig who was allowed to root, or a cut of steak from a cow that was allowed to pasture, you CAN feel good about eating it. It's good for animal, it's good for the environment, and ultimately good for your health and long term- your wallet.

Now Offering Personal Health Retreats!

I'm thrilled to announce that I'll now be offering personal health retreats! After the request of a few clients, I decided to finally open up this option!

Personal Health Retreats are the ultimate fitness experience- come and spend time with me in beautiful Pennslyvania and learn one-on-one from me, the ins and outs of healthy living! Let me show you, in person, how to effectively change your life to meet and exceed your goals! My health retreats are offered as both day long excursions or weekend getaways and be customized to meet your specific needs! With a variety of learning and training options, my retreats allow you to go one-on-one with me in a way which can be life changing!

Personal Health Retreats are offered with the following focuses;

1. Competitor- posing, dieting, and training will all be covered! The ultimate in pre contest motivation!
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4. Combination of one or more of the above! Customize your own health retreat- the ultimate fitness experience!

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Low Cal Sugar Free Hot Chocolate

Hot chocolate is one heck of a delicious cold night comfort- HOWEVER it's laden with calories from saturated fat and sugar- two huge no-no's to those of us out there watching our figures!

My solution? My recipe for Low Cal Sugar Free Hot Chocolate....granted it's not going to be the "liquid chocolate in a cup" you might be able to get from the double chocolate triple fudge at the coffee shop around the corner- but it's got enough chocolate punch to satisfy any chocolate craving and the warm beverage keeps you hot and happy on cool nights!!

LOW CAL SUGAR FREE HOT CHOCOLATE

• 1 cup boiling water (OR for creamier flavor use 1 cup unsweetened chocolate almond milk)
• 2 TBSP Unsweetened Hershey's Cocoa
• 2 TSP Fat Free Coffeemate
• Stevia to taste ( I use more then usual in mine to give it some extra sweetness)

Bring the water or milk to a boil (I just microwave mine on high for about 3 minutes), then stir in the cocoa, coffeemate, and stevia.

Each cup made with water packs NEXT to NOTHING in Calories (approx 10) and if you add the unsweetened almond milk you're looking at about 40-45 calories per cup depending on the brand of Almond Milk you use!

Keep Holiday Pounds at Bay with 15 of my Healthy Holiday Tips!

Every holiday season, I hear clients of mine vow the same thing, "I will NOT gain weight this year." Yet another holiday season passes and statistics show that on average, women (more so then men) gain an average of 4 lbs in the two weeks between Christmas and New Years. That doesn't even take into account Turkey Day!! No matter how much we "vow" to not gain weight, it seems the holidays often get the best of us. I say it day in and day out to my clients, but I'll say it again- YOU NEED TO PLAN. Not having a plan is a surefire way to failure. Don't just talk the talk when it comes to the holidays, walk the walk! The following are 15 of my healthy holiday tips to help keep you ON TRACK and PLANNED this holiday season!

Tips 1-5: NUTRITION

1. Never arrive to a holiday, or holiday party hungry. NEVER. Before a big party I eat all of my planned meals for the day, just as I would on any normal day. This helps to keep me from overconsuming at the event. Many people make the mistake of starving themselves during the day to make room for the big meal, and this is a surefire way for weight gain. Another tip of mine? Drink a protein shake RIGHT before you walk in! I take one scoop of my Jay Robb protein powder in a blender bottle with water and chug it immeidately before I walk through the door. The protein helps to fill me up and prevent me from making split second poor food choices!

2. Enjoy some java and tea! Hot beverages help to keep you full, longer. Sipping on some flavored coffee or some freshly brewed hot tea also keeps your hands and mouth busy when you mingle. If I get sweet cravings at night I opt for a cup of decaf flavored coffee with some sugar free creamer. If I'm really hungry I'll add a scoop of chocolate protein powder to the hot coffee in a blender and make it a midnight mocha snack!

3. Be picky about the foods you indulge in. It IS the holidays, and I understand certain foods surface during the holiday season that you may not have the chance to eat any other time of the year. For example, my mom makes these insanely delicious mini pecan cookies around Christmas that she does not make during the rest of the year, so I choose to eat one or two of those, as opposed to all the other calorie laden foods at my family's house for the holidays. Skip the junk that you see day to day throughout the year and instead hone in on the one or two treats you absolutely LOVE that you cannot have any other occasion!

4. BE PLANNED! I cannot say this enough. Do not head to a holiday get together or a holiday meal without a plan. If you're headed to a buffet plan to load your plate 3/4 of the way full of fresh fruits and veggies from the veggie platter. The other 1/4 of the plate can be for sinful delights.I also recommend you bring a bottle of water and drink plenty of water to keep full. Sick of plain water? Add in some flavored Stevia packets ( I love Stevita drink sticks, I carry them in my purse!) or some lemon or lime slices for a light citrus flavor. When your body is thirsty it'll trigger false hunger signals because food contains a lot of water. Drink lots of water or hot tea to keep your hands busy and your mouth and belly full at parties!

5. Bring healthy food with you. Now I'm not saying you need to walk into a party with a cooler in tow (although if you wanted to hats off!) but stash your purse full of some healthy munchies. I recommend carrot sticks, celery sticks, rice cakes, 100 calorie snack packs of raw unsalted almonds, and maybe an apple or some fruit. Don't get caught in a sticky situation with nothing to eat but the garbage in front of you. Keeping "grab and go" snacks with you in your purse can help you out in a pinch if munchies get the best of you!

Tips 6-10: TRAINING & EXERCISE

6. Workout on the day of the party! I mean it- I always feel better, internally and externally, if I'm exercising. I'm a firm believer that exercise and nutrition play off of each other. By this I mean they help balance each other out- eating better propels you to exercise, and exercising propels you to make better choices nutritionally. If you physically feel great, healthy, and energized, you're not going to want to load your body down with crap, and mentally you won't want to ruin the amazing workout you just had by eating the wrong things.

7. PLAN AHEAD! If the gym you typically go to has reduced hours or is closed, or if the weather is keeping you from getting to your daily facility, then you need to have a backup plan. Invest in some workout DVDs, some exercise bands, or some light dumbbell weights so you have "at home" options in case. I keep my P90X DVDs on hand along with my doorframe pull up bars and my exercise bands so if I'm stuck at home I can still get a solid workout in! Don't make excuses, make results- be sure to plan ahead for less then optimal circumstances!

8. Sign up for a holiday run or run/walk! Locally, there's always a huge holiday fundraiser in the park for the local Humane chapter- in which owners run/walk with their dogs. I sign up every year because not only does the money go to a good cause but I also get the exercise from running or walking the 5k with my pooch!

9. If you're crunched for time with holiday shopping and party planning, up the amp on your workouts by intensifying your training. Incorporate supersets into your training to cut down on your gym time or throw plyos into your weight training to increase the cardio burn! Use your rest periods between sets actively by doing jump squats, pop squats, box jumps, or crunches to keep your heart rate up and increase your calorie/fat burn. Circuit style training not only cuts down on time but it keeps you moving which increases your body's fat burn. Don't skimp on the gym because of a time shortage, rather adjust your workouts accordingly so you have time to both train well AND shop well!

10. Look for oppurtunities to squeak in extra exercise! Park far away from the mall entrance, and walk briskly to and from the stores to get the heart rate up. Walk your dogs, go for a walk with your husband or significant other, enjoy a holiday post meal walk with friends or family. Going bar hopping? Park far away from the bars and bring a coat! Take advantage of every oppurtunity presented to burn some excess calories off!

Tips 11-15: BEHAVIOR & LIFESTYLE

11. Volunteer! I don't mean at the homeless shelter (although that's amazing too!!) but I mean to help out with the holiday meals! Take some initiative and offer to make a dish or a dessert for the big dinner. I ALWAYS offer to help my mom out by bringing a dish or a dessert. I opt to make low calorie, low sugar, or low fat versions of holiday favorites to cut calories. I include fruit in my desserts if possible and stay away from unhealthy, high fat, high sugar ingredients. That way I know there's at least one dish at the dinner that won't KILL my waistline!

12. Avoid the downward spiral- this is a good tip year round, but especially during the holidays when temptation lurks around every corner. If you mess up one day, or eat something junky for one meal, do not allow that one single step back to become an entire downward fall. Get back on track ASAP. Plan your next healthy meal and begin to make better decisions IMMEDIATELY. Chances are one slip here or there will not kill your fitness goals, what WILL kill them dead in your tracks is the continual over-eating or the continuous binge that can occur when people begin to let themselves slide.

13. It's in-evitable, people are going to be pushing food at you from all angles this holiday season. Be prepared, and plan ahead for what you're going to say when this happens. I know I sometimes just say that I'm full, and I'll take some food to go. Then, when I find the nearest trash can- in goes the food. Don't feel pressured, just feel PREPARED to politely decline food. Your family isn't going to understand why you don't want a second serving of Grandma's calorie laden potato filling, so be prepared with a response when they ask for an explanation!

14. Reward yourself- and not with food! Plan small rewards for yourself during the holiday season. It's important to set marks for yourself and give yourself a well earned pat on the back for adhering to your plan. For every week of scheduled workouts you complete or every week of planned meals you stick to- REWARD YOURSELF! Whether it's with a new winter hat, a manicure, or a cute holiday top- giving yourself small, NON food oriented rewards can help you feel good about what you're doing!

15. PLAN AHEAD. Everyone's schedule gets full around the holidays, so make sure you pencil in "workout" time and "food prep" time when you plan your week. Commit to 3-4 workout sessions a week, even if they're only 30 minutes each, and stick to that schedule. Leave your phone in the car if need be, or plug into your IPod to tune everyone else out, but make sure you get to the gym and get focused. Adjusting your workouts is one thing- cutting them out entirely is another. Careful planning and some clever strategy will ensure you get the job done!

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I'm THRILLED to announce that I am the official makeup artist for the 2010 Erik Fankhouser West Virginia State and Mid Atlantic Grand Prix, held Saturday Nov 20, 2010!

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On this year's contest diet- FRIES! NO JOKE!

Like my fries? These could be yours to chow down on when prepping for a show- and NO I'm not joking!!!!

This recipe is 100% contest prep friendly- but of course here comes my disclaimer- CONTACT YOUR NUTRITIONIST OR COACH FIRST to make sure this complies!!!

Don't go whipping up sweet potato fries without asking permission first!

Most competitors are allowed sweet potatoes on their diet, however plain baked sweet potatoes get old, fast. If you're a french fry gal (and most of us out there are) then this is a recipe for you! Trust me, these can be a lifesaver in prepping for a show and are incredibly easy to make!

You will need the following;

• Your alloted amount of sweet potato ( by this I mean if you're eating 2 ounces, grab your two ounces sweet potato (raw), if you're eating 4, grab 4, just make sure your sweet potato is raw (UNCOOKED!)
• Preheat the oven to 425 degrees. If your oven is on the dull side, try 450 or you'll be waiting forever for these to be done.
• 1 TBSP Extra Virgin Olive Oil mixed with 1 TBSP water (combine in a spray bottle and shake up!)
• Pinch red pepper (if spicy isn't your thing use regular pepper)
• Pinch salt

Lightly spritz a piece of aluminum foil with PAM (LIGHTLY, Pam has calories so don't go coating it). Slice your potato length wise into "fry" looking pieces and arrrange on foil. Spritz with the olive oil water mixture, then sprinkle with salt and pepper to desired taste. Place in oven for approx. 30 minutes although you will need to check these. I like mine super well done, so I leave them in longer. If you like fries NOT well done, check them at 25 minutes and assess from there!

Alli's Protein Packed Spicy Turkey Balls!

This is a COMPETITOR FRIENDLY recipe so all of you who are dieting bookmark this baby! (Although of course if you have a trainer or nutritionist consult them first to make sure this complies!)

• 16 ounces 99% Lean Ground Turkey
• 1- 1 1/2 cup egg whites
• 1/4 cup spicy brown mustard
• 3 TBSP Frank's hot sauce

Preheat oven to 350 degrees.

Combine all ingredients in a mixing bowl and combine until the turkey and egg whites blend (turkey should be nice and moist!) Keep in mind when turkey's lean it dries out quickly so if in doubt add more egg whites and a bit of water, it'll help to keep the turkey balls moist.

Lightly spray a muffin tin and scoop the turkey into the muffin tin slots using a spoon. I try to fill each one until it's level. They will bake up a bit in the oven so allow some room for that. It'll be about 3-4 ounces each.

Place in the oven for approx. 20-25 minutes. Now depending on your oven you may need to do longer. I typically give them 20 minutes then begin to check them. If they cook too long they'll be bone dry and you'll need a ton of water to get them down which is NOT pleasant. HOWEVER if you get them out in time they'll be moist, convenient and DELISH!!!!!!!!!!

Not all Peanut Butter is created equal!

Olympic diver Greg Louganis termed peanut butter "the breakfast of champions". Yet, despite peanut butters many benefits, depending on what brand you buy, how it's manufactured, packaged, and processed, you MAY not be getting the best of the best when it comes to peanut butter.

If you wander into the peanut butter isle you'll be bombarded with different types of peanut butter- the All American staple, Jif, it's competitors Skippy and Peter Pan, organic peanut butters, Smucker's peanut butter and jelly, natural peanut butter, crunchy peanut butter, no stir peanut butter, and the latest- peanut butters claiming to be "All Natural". Whatever that means.

I should start by saying under no circumstances should you leave your grocery store with Jif, Skippy, or Peter Pan in your cart. Period. For starters look at the list of ingredients in a standard jar of Jif:

• Roasted peanuts and sugar (yes that's right, those are the FIRST TWO ingredients. Not just peanuts, but peanuts and SUGAR.... you already shot the nutritional benefits of peanut butter to hell- but read on!)
• Molasses (more sugar)
• Fully hydrogenated vegetable oils (not as dangerous as partially hydrogenated oils which are loaded with trans fats, but it's still an addition of excess oils and fats to the peanut butter)
• Mono and diglycerides (hmmm sound yummy? Exactly. No thanks. Basically they're fats which are added to a product as a preservative. They stabilize food and give it consistency. In the case of peanut butter, they keep Jif looking like jif and not the peanut butter with separation you also see on the shelf. Basically it increases the saturated fat content, and it's an additive- an un-necessary one at that)
• Salt

So pass on Jif. Now onto my next point- what to do about these brands of peanut butter that are marketed as "natural"? What is the difference between "natural" and "organic?" Well first off, organic is not "organic" unless it is USDA certified so always look for that seal. Organic foods are foods that are processed, manufactured, and handled by means defined by the USDA per its Organic Food Products Act. Organic foods are granted and monitored by the government and are guaranteed to be free of chemical pesticides, fertilizers, and preservatives. Natural foods on the other hand have NO governing board of certification and essentially are defined as being "foods derived from plants and animals." Hmmm. Pretty broad if you ask me. In most cases "natural" means foods that are "minimally synthesized", but still synthesized nonetheless. Let's take a look at Jif's "Natural brand of Peanut Butter":

• Roasted Peanuts (perk here, peanuts as the FIRST ingredient)
• Sugar (and here we are again. Sugar is not included WITH the first ingredient, but it comes in a close second)
• Palm Oil (an excess additive again)
• Molasses (more sugar)
• Salt

Small differences, but not BIG differences or GOOD differences. So no Jif, no Skippy, no Peter Pan and no brands marketed as "natural". What does that leave us with?

You're going to look for the following;

1. USDA seal meaning the peanut butter is certifiable ORGANIC- free of not only additives and un-necessary sugars and fats, but pesticide free as well.
2. Peanut butter that has separation, which typically demonstrates that is ACTUALLY natural, free from additives meant to stabilize (hold the oil) together.
3. Sodium Free
4. Sugar Free
5. Look for the following ingredients: ORGANIC PEANUTS. Period. That's it. Ground nuts is all you need!

Typically I recommend finding a place that allows you to grind your OWN peanut butter, right there in the store. Typically this doesn't result in seperation (since it's freshly ground and not stored) which many people love. I know Whole Foods Markets have this.

If you don't have that option though, be on the look out for peanut butter that complies with the tips I listed above. For example I found this brand at the nearest Giant: Nature's Promise Organic Sodium Free Natural Peanut Butter:

Notice how it has the USDA seal on the front, is sodium free (unsalted) and has ONE ingredient. ONE. That's all you need in peanut butter.

Now I know the stirring aspect of natural peanut butter can be frazzling for most, but if you stir it all up initially and set it in the refrigerator it will help to naturally stabilize it a bit more. Natural peanut butter is filling and satisfying, high in fiber, healthy fats, and protein, and helps lower bad "ldl" cholesterol. It's also rich in micronutrients, which synthesized peanut butters are not, including reserveratrol, which is a natural antimicrobial agent produced by the peanut plant to ward off potential pathogens (bacteria, virii, and fungi). Another fun peanut butter perk? It contains the substance p-coumaric acid, a polyphenol that helps combat oxidative stress (a syndrome which can lead to cardiovascular disease)!

Cooking Spray- REALLY???

I must confess that I used cooking spray for all of my cooking until I read about it in one of my nutrition books! I thought I was getting zero calories. WRONG. I thought it was better for me than straight olive oil.

This is a GREAT form of trickery. We are all aware that we have to be extra careful to look at “Serving Sizes”when we pick out foods and read food labels. It’s all good to look at a protein bar and see it has 150 calories and then eat the whole thing and realize that the whole bar was 2.5 servings??!! What??!!

Did you know that companies can lower the portion size to be small enough that one serving can show a trace amount of something (trans fats, for example) and show up as 0g on the label. My point? 0g does not always ACTUALLY mean 0g!

Here's my point- take a look at the label for your cooking spray. The first ingredient is probably Canola Oil. We know that Canola Oil has more than 0g of calories and fat. In fact, it’s pretty high in fat and calories, because, well…it’s a fat! (It’s a good fat, but it’s still a fat and thus high in calories and …fat!) So, how can the first ingredient be canola oil and the calories and fat be 0g?

Check out the amount of servings per container! 1812!!! If I used only one serving every morning for breakfast, this can would last me approximately 4.96 YEARS! Let’s say I used it for 3 meals a day at only one serving size…then, the can would last me 1.65 YEARS! Seriously?! How long does a can of non-stick spray last in your kitchen? Years? I think not.

Check out a serving size…1/4 second spray. Is it even humanly possible to hold down the sprayer for only a quarter of a second??!! Fun experiment, but no thanks. How do you cover an entire skillet, baking dish or cookie sheet with 1/4 second spray?! I personally timed myself this morning, (using the container I'm pulling this info from) measuring in whole seconds of course (I mean, really!) and was at least at 3 seconds for my pan....

Next point, take a look at some other ingredients in your spray…. (again I'm using mine as an example....)

• Capric/Caprylic Triglycerides
• Phosphated Mono & Diglycerides
• Calcium Stearate
• Silicon Dioxide
• Propellant

YUMMY!!! Can I have some……calcium stearate with a side of propellant, please? EW. Food additives = bad. I mean do you HONESTLY even know what all that stuff is? I sure as hell DO NOT.

What do we do then? Are we destined to have our food stick to our pans?

I use these Kitchen Spritzers from Pampered Chef. I have two. One for olive oil and water mixture. I dilute my olive oil with water. You just give it a quick shake and spray it on the pan! Vwalah! No food additives. No sticky food. No false sense of 0 calories or buying foods that are tricking you! (I hate that….must be a pride or principal thing.)And to boot you get a LOWER calorie serving of a fat you KNOW is natural and HEALTHY and digestible by your body...

Scary huh? Trust me, the more you know about what goes into your food the more scared you'll be- I'm beginning to think the age old saying "ignorance is bliss" MAY have truth to it!

Spiced Apple and Pear Crisp

SPICED APPLE AND PEAR CRISP
This is my "healthier" alternative to the traditional calorie laden fall favorite! I used my mother's recipe as a base and played with alternative ingredients until I got it right! 1/2 cup unsweetened applesauce 3 Fuji apples, peeled, cored, and thinly sliced 3 ripe but firm pears, peeled, cored, and thinly sliced 1 TBSP lemon juice 2 TBSP Stevia 1 TBSP grated ginger 2 tsp ground cinnamon 1 tsp ground nutmeg 3/4 cup whole wheat or oat flour 3/4 cup whole rolled oats 1/2 cup brown sugar (or to cut more calories use Stevia) 1/4 tsp salt Preheat oven to 350 degrees and spray a 7x11 baking dish with Pam. In a large bowl toss apples and pears with lemon juice, stevia, ginger, cinnamon, and nutmeg. Spoon fruit mixture into dish and set aside. In a food processor pulse oats, flour, sugar/stevia, and salt till combined. Add unsweetened applesauce and pulse again. Spread over fruit mixture and bake until tender, juices are bubbling, and topping is crisp. 45-50 minutes Per 5 ounce serving; 200 calories 6g fat 32g carbs 3g protein 14-25g sugar (Depending on if you use brown sugar or stevia)

100 Calorie Pancakes!

100 CALORIE CINNAMON PANCAKES

I am known for my pancakes so TRUST me on this:

1 cup whole wheat flour
1 tsp baking soda
2 TBSP Liquid Stevia
1 cup unsweetened Almond Milk OR Skim Milk
1/2 cup egg beaters
1 TBSP Vanilla extract
2 TBSP Cinnamon

1. Mix flour, baking soda, and Stevia in one bowl

2. Mix milk, eggs, and vanilla in another

3. Beat wet mix into dry mix roughly (keeps some air in the mix)

4. Stir in cinnamon last

5. 1/4 cup is the best amount for smaller, delish pancakes. 1 serving (100 calories) is TWO pancakes ( so two pancakes each made from 1/4 cup batter gives you 100 calories)

7. Spray skillet or pan with nonstick spray and spoon 1/3 cupfuls of the batter into the skillet

I recommend serving with 1 TBSP unsalted 100% Natural Honey spread over pancakes lightly and 1 TBSP Natural Agave Syrup as a sweetener. THIS WILL ADD EXTRA CALORIES. If you're calorie concerned, use 2 TBSP Sugar Free Syrup (even though I don't recommend products with artificial sweeteners or sugar alcohols)

Vanilla Protein Pancakes with Maple Ricotta Syrup & Fresh Raspberries

Alli's Vanilla Protein Pancakes with Maple Ricotta Syrup & Raspberries

PANCAKE BATTER: 1 cup whole rolled oats 4 scoops Jay Robb Vanilla Whey Protein Powder 1 cup liquid egg whites Stevia to taste 1/2 TBSP Vanilla Extract 1 TSP Cinnamon MAPLE RICOTTA SYRUP 2 TBSP 100% Pure Maple Syrup 1/2 Cup Nonfat Ricotta Cheese 6 ounces Nonfat Greek Yogurt (whisk together- add lukewarm water to thin if desired) 1 cup fresh raspberries Combine the pancake batter ingredients into blender and mix Spoon 1/4 cupfuls into pan and cook until golden brown on either side. For large pancakes use 1/2 cup batter at a time. Serve hot with 1/4 cup of the ricotta maple syrup and 1/2 the raspberries. Serves 2.

Alli's CHOCOLATE BANANA CHUNK MUSCLE GAINER SHAKE
1 banana 2 scoops chocolate or vanilla protein powder 4 tablespoons cocoa/hot chocolate powder 2 1/2 tablespoons 100% Natural Creamy Peanut Butter 2 cups lowfat milk 6 ounces lowfat yogurt 3 tablespoons evaporated milk or powder milk Combine all ingredients in a blender and mix until smooth. If you like a thicker shake I suggest adding some ice, although this tends to thicken well on it's own due to the banana and yogurt. Randy LOVES this shake... it's a GREAT post workout muscle gainer!!! This shake is for bodybuilders or athletes; NOT for couch potatoes..... don't slug this down unless you're moving some SERIOUS weight in the gym!

Breakfast Special- Chocolate Protein VOO

Alli's Chocolate Protein Breakfast VOO
Prepare the night before: 1/3 cup oats 1 TBSP flax seeds 1 cup unsweetened Almond Milk 2 TBSP chocolate protein powder (mix in bowl with a whisk and let sit in fridge overnight) Next morning add: 1/4 apple chopped 1/4 cup blueberries 1/4 cup raspberries 1 TBSP all natural, unsalted peanut butter 1 TBSP honey DELISH!!!! 320 Calories, 12g fat, 11g fiber, 24g protein, 32g carbs

Low Cal Peanut Butter Cookies!

Alli's Low Cal Peanut Butter Cookies 60 calories per cookie!

Makes 24 cookies 1/2 cup natural peanut butter 1/2 cup melted dark chocolate 4 egg whites 3/4 c. oat flour 1/4 tsp baking soda 1/4 cup Stevia 1/4 cup brown sugar 1/4 tsp vanilla 1 tsp cinnamon 1 TBSP almond or coconut milk Mix peanut butter, almond or coconut milk, and cinnamon together.Stir in the eggs and mix well. Add the melted dark chocolate, stevia,brown sugar, vanilla, and baking soda. Mix in the oat flour. Drop by teaspoons onto a baking sheet (sprayed with Pam) Bake 15-20 minutes or until done. Enjoy!

ZUCCHINI BARS
2 c. shredded zucchini 1 c. vanilla protein powder 1.5 cup whole rolled oats 5 egg whites 1/2 tsp. cinnamon 1/2 c. nonfat dry milk 1 1/2 tsp. vanilla 3/4 tsp. baking soda 2 tsp. liquid stevia Mix all ingredients in a large bowl. Pour into a 9"x13" pan, sprayed with Pam. Bake approximately 30 minutes at 350 degrees. Cut into 8 pieces. Makes 8 servings

Turkey Cheddar Breakfast Wrap

Turkey/Cheddar Breakfast Wrap
1/2 cup liquid egg whites (cooked) 3 slices Jenny-O Extra Lean Turkey Bacon (cooked) 1/4 cup Kraft Fat Free shredded Cheddar Cheese 1/4 cup spinach 1 TSP minced Onion (found in spice section) 1 Ezekiel Sprouted Grain Tortilla Cook the egg whites and spinach together and set aside. Cook Turkey Bacon and set aside. Place egg white spinach mixture and turkey bacon in wrap. Cover with shredded cheese. Sprinkle with minced onion. Fold tortilla over and microwave 15-30 seconds until cheese is melted. Calories: 275 Protein: 27g Fat: 2g Carbohydrates: 24g **For muscle gain consume 2 wraps**

High Protein Bread

HIGH PROTEIN BREAD

2 1/2 c. warm potato water 3/8 c. Stevia 2 tbsp. dry yeast 6 tbsp. butter, melted 4 egg whites 1 1/2 c. nonfat cottage cheese, beaten with mixer 1/3 c. honey 1 1/2 c. non-instant powdered nonfat milk 1 tbsp. salt 3/8 tsp. baking soda 1 c. oat flour & 8 c. wheat flour 4 scoops unflavored whey protein powder Combine water, stevia and yeast; let set for 5 minutes. Stir. Add butter, egg whites, cottage cheese and honey. Add dry milk. Add 5 cups flour mixture to previous ingredients. Add salt, soda and enough flour to make dough easy to knead. Knead smooth and elastic. Place in greased bowl, turn to grease top. Let rise until double - 1 hour. Punch down and divide into 3 pieces. Let rest 10 minutes. Form loaves and place in 3 well-greased pans, turn to grease tops. Cover and let rise until light, about 1 1/2 hours. Bake at 350 degrees for 40 minutes or until light brown. (Turn heat down to 325 degrees when bread is light brown - to prevent overly dark crust.)

The Scary on Splenda

This is a bit of personal post for me- since I'm a former Splenda whore. And when I say it- I MEAN it! I was a "6 Splenda packets" in my daily Venti Americano from Starbucks, an avid Crystal Light addict, a baker who used Splenda- splenda in my oatmeal, splenda in my protein powder, you name it, I put Splenda in it. And why not? Initially, Splenda was the revolution when it came to artificial sweeteners. Everyone was using it, cooking with it, sweetening away with it, all the while with no regard for the havoc it was wrecking on our taste buds, our digestion, and ultimately, our waistlines.

Now, a reformed Splenda addict and current moderate Stevia user, I really feel it's important to get the knowledge about artificial sweeteners out there, because, as competitors and dieters, we are CONSTANTLY looking for calorie free ways to add flavor to our foods. It's important that we know about artificial sweeteners and how they act in our bodies, because ultimately, most if not all "diet" and "sugar free" foods on the market today are sweetened with some sort of artificial sweetener. What does the inclusion of all this "artificial sweetener" mean to our waistlines and consequently to our health?

“Low–sugar” or "sugar free" seems to be the successor to the “low–carb” craze, even though they are essentially the same thing. According to the New York Times, by the end of this summer 11% of the food items on supermarket shelves will be labeled “reduced sugar”. Sales in granulated sugar have dropped four percent in the past six months. The driving force behind this trend seems to be.... * drum-roll*....Splenda.

Products featuring Splenda are perceived as “natural” because even the FDA’s press release about sucralose parrots the claim that “it is made from sugar."

The FDA has no definition for “natural,” so please bear with me for a biochemistry moment: Splenda is the trade name for sucralose, a synthetic compound stumbled upon in 1976 by scientists in Britain seeking a new pesticide formulation. It is true that the Splenda molecule is comprised of sucrose (sugar) — except that three of the hydroxyl groups in the molecule have been replaced by three chlorine atoms. (that's as scientific as I'll get I swear....)

While some industry experts claim the molecule is similar to table salt or sugar, other independent researchers say it has more in common with pesticides....um yeah, that's right, I said pesticides. That’s because the bonds holding the carbon and chlorine atoms together are more characteristic of a chlorocarbon than a salt — and most pesticides are chlorocarbons. There is a defense which states that just because something contains chlorine doesn’t guarantee that it’s toxic. And that is also true, but you and your family may prefer not to serve as test subjects for the latest market trend artificial sweetener experiment.

Once it gets to the gut, sucralose goes largely unrecognized in the body as food — that’s why it has no calories. The majority of people don’t absorb a significant amount of Splenda in their small intestine — about 15% by some accounts. The irony is that your body tries to clear unrecognizable substances by digesting them, so it’s not unlikely that the healthier your gastrointestinal system is, the more you’ll absorb the chlorinated molecules of Splenda.

So, is Splenda safe? The truth is we just don’t know yet. There are no long-term studies of the side effects of Splenda in humans pertinent to health. The manufacturer’s own short-term studies showed that very high doses of sucralose (far beyond what would be expected in an ordinary diet) caused shrunken thymus glands, enlarged livers, and kidney disorders in rodents. (A more recent study also shows that Splenda significantly decreases beneficial gut flora.) But in this case, the FDA decided that because these studies weren’t based on human test animals, they were not conclusive....ahhh the FDA. :) Of course, rats had been chosen for the testing specifically because they metabolize sucralose more like humans than any other animal used for testing....so, in a sense the FDA has tried to have it both ways — they accepted the manufacturer’s studies on rats because the manufacturer had shown that rats and humans metabolize the sweetener in similar ways, but shrugged off the safety concerns on the grounds that rats and humans are different. Hmmm.....

I get concerned about this for a few reasons; one being that in the eleven years after Splenda was put on the market, no independent studies of sucralose lasting more than six months have been done in humans. My second concern is that none of the trials that were done were very large — the largest was 128 people studied for three months. Well, what happens when you've used sucralose for a year? Or two years? Or ten? How about the frequency of use? Let's use me for example, or any other competitor or avid dieter for that matter- we've been putting Splenda in EVERYTHING! And everything (or almost everything) that's labeled "diet" on the market today has sucralose IN IT! What about that?

Then there’s a sidenote; Splenda, as a product, consists of more than just sucralose—it’s made with dextrose, and sometimes also with maltodextrin, neither of which were included in the original studies and trials of sucralose. So the reality is that we are the guinea pigs for Splenda.

Evidence that there are side effects of Splenda is accumulating little by little. Sucralose has been implicated as a possible migraine trigger, for example. Self-reported adverse reactions to Splenda or sucralose collected by the Sucralose Toxicity Information Center include skin rashes/flushing, panic-like agitation, dizziness and numbness, diarrhea, swelling, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain, and a hoard of digestive issues including chronic gas. Lovely huh?

If this sounds familiar, it should: we went down the same path with aspartame, the main ingredient in Equal and NutraSweet. Almost all of the independent research into aspartame found dangerous side effects in rodents. The FDA chose not to take these findings into account when it approved aspartame for public use. Over the course of 15 years, those same side effects increasingly appeared in humans.

One thing is certain: some of the chemicals that comprise artificial sweeteners are known hazards — the degree to which you experience side effects just depends on your individual biochemistry. Manufacturers are banking on the fact that our bodies won’t absorb very much of these compounds at any one time. And many of us don’t. But what happens when we are ingesting a combination of artificial sweeteners like Splenda dozens of times a week through many different “low–sugar” or “sugar–free” products? (ME ME ME ME!! I've done this!)

Well for starters, artificial sweeteners are CHEMICALS, not FOOD and therefore our bodies do not recognize them as food, nor do they know how to process them. Fake sugars do not satisfy your bodies search for nourishment in any way shape or form. Artificial sweeteners also tend to increase the sweetness of the palette, which means that our taste-buds adjust to the increase in sweetness in our foods. Since Splenda is 200x more sweet then sugar and most of us dump in our food but the bagful, this means we're dramatically increasing our bodies sensitivity to sweetness, rather then allowing our taste-buds to adjust to a less sweet diet of whole, natural foods- sans sugar and sans artificial sweeteners.

So what do I recommend? Well- don't take my word for it- look to diabetics for the answer! For many years, diabetics have used products sweetened with polyalcohol sugars like sorbitol, xylitol, malitol, and mannitol. These are natural sweeteners that do not trigger an insulin reaction. (Xylitol can be derived from birch tree pulp.) They have half the calories of sugar and are not digested by the small intestine.

While most polyalcohol sugars have no side effects, sorbitol is a natural laxative and can cause diarrhea, irritable bowel syndrome, bloating and flatulence.

For this reason, I recommend the herb stevia (Stevia rebaudiana) over sorbitol as a natural sweetener. Known in South America as the “sweet herb,” stevia has been used for over 400 years without ill effect. Stevia has been enormously popular in Japan, where it has been in use for more than 20 years, now rivaling Equal and Sweet’N Low. It’s 200–300 times sweeter than sugar, so just a small portion of stevia will sweeten even a strong cup of tea.

We’ve known about stevia in the US since 1918, but pressure from the sugar import trade blocked its use as a commodity. Today stevia is slowly gaining steam as a sugar substitute, despite similar hurdles. The FDA has approved its use as a food supplement, but not as a food additive due to a lack of studies. Stevia can be used for anything you might use sugar in, including baking. It is naturally low in carbohydrates. You can buy stevia at most health food stores and over the web.

More importantly, you can do a lot to support your body in other ways to reduce your dependency on sugar and sugar substitutes — something I encourage every woman to do. Once your body returns to its natural state of balance, you may find that you can toss out those artificial sweeteners and put sugar in its proper place: where you have control over it and not vice versa.

Artificial sweeteners are chemicals, not food! They have no calories because they don’t nourish your body in anyway — they’re toxins your body has to clear, or, depending on how well you detoxify, store. Be knowledgeable about sweeteners, and don't get duped into the "sugar free" or "carb free" or "calorie free" craze that seems to be sweeping the nation. Rather focus on reducing the sweetness of your palette, when dieting or prepping for a show use Stevia, and when not dieting enjoy the inclusion of low glycemic natural sugars like honey and agave nectar in your diet!

I can tell you this- since dropping Splenda in my own diet, I am less bloated, less gasy and suffer less G.I discomfort. I also have a slimmer waist, a less sensitive palette to sweetness, and less carb and sugar cravings in general. Stevia is my pre contest buddy and offseason I'm a fan of raw organic honey when I need some additional sweetness. So I can personally say that my digestive system AND my waistline are much happier now that Splenda has left my life!