Dementia and Red Wine Vinegar

I started a new rotation last week – I’m going to be spending the next 4 weeks in the rehab centre of the hospital. Meeting the patients with dementia is a whole new experience for me, and is very confronting.

Meanwhile, I’m still working on the leg situation – I got some advice from fellow fitties and they suggested that rather than focus on decreasing my quads, I should aim on increasing my calves to even out my legs.

 

Motivation for the week – Nina Silic!! Total hottie 🙂

 

Weekly food plan:

 

Meal 1/Breakfast:

Blueberry pancakes!! + sugarfree maple syrup mmm 🙂

 

Meal 2:

Leftover Peanut Butter Chocolate Chip Protein Cookies from last week yum!!

 

Meal 3/Lunch:

Again, leftover Slow Cooker Thai Chicken. This is how I normally eat my weekly prepped meals haha.

 

Meal 4:

Tried some different muffins, this time Blueberry Protein Muffins from skinnymom.com. I didn’t take a photo because they stuck like CRAZY and turned out a bit of a mess (please please please use muffin pan liners!! Foil ones, because otherwise you’ll struggle to separate the paper from the muffins…) but they are really yummy!!

Serves 6 big muffins or 12 small muffins

1/2 cup whole wheat flour (I used oat flour)

1 scoop vanilla whey protein powder

1/2 cup skim milk (I used almond milk)

1/4 cup sugarfree maple syrup (LOVE THIS STUFF!!)

4 egg whites

1/4 cup sweetener (I put in about 12 serves of Stevia)

3 tbsp sweetener Brown sugar (I have no idea where to find this, so I left it out and they turned out fine)

2 tbsp light whipped butter (I substituted fat free Greek yoghurt)

1/2 cup blueberries

2 tbsp unsweetened applesauce

1&1/2 tsp baking powder

1/2 tsp vanilla extract

1/4 tsp salt

Preheat oven to about 200 degrees celcius.

Mix dry ingredients and wet ingredients in separate bowls. Whisk wet ingredients well.

Combine wet and dry ingredients, then fold in blueberries.

Line a muffin tray with muffin pans (I thought if I used HEAPS of spray these would be fine.. please take my advise and use muffins liners!!)

Bake in the oven for about 22 minutes or until a toothpick comes out clean. These muffins are super sweet and delicious!

Nutritional info: (per 1/12 muffins)

Calories: 46

Total fat: 0.7g

Total carbs: 5.2g

Sugar: 1.7g

Protein: 4.4g

 

Meal 5/Dinner:

I tried something different – I was feeling lazy/poor so I used a slow cooker packet and made Slow Cooker Kangaroo/Beef and Red Wine Casserole.

Serves 4

500g kangaroo steak – diced (the recipe used beef, but I wanted to use roo)

200g mushrooms – diced

2 carrots – diced

2 tbsp no added salt tomato paste

125mL red wine (I used red wine vinegar, because that’s what I had, and has very little calories – eugh please do not do this!! I tasted it this morning after cooking it overnight and no matter how much sweetener or salt I added, I could not make it edible!! I’ll retry this next week with red wine)

1x masterfoods beef and red wine casserole recipe base

Shove it all in a slow cooker for 8 hours on low!! .

Nutritional info: (per 1/4 serves, with kangaroo)

Calories: 172

Total fat: 1.4g

Total Carbs: 11.6g

Sugar: 5.3g

Protein: 27.7g

 

Meal 6:

WW protein mouse – I haven’t updated this recipe in a while, but this is what I currently have for dessert:

Serves 1

50g low fat cottage cheese

1 serve weight watcher chocolate mouse (1/2 packet)

1 tbsp hulled hemp seeds

1 tsp cocoa powder

2 serves Stevia

Splash of almond milk

About 4 walnuts/1 tbsp dessicated coconut

Nutritional info:

Calories: 258

Total fat: 13.1g

Total carbs: 10.7g

Sugar: 5.1g

Protein:13.8g

 

Along with healthy eating, keep up with the exercise – exercise releases endorphins, which explains why I always feel pumped up and a hell of a lot better after sweating it out at the gym. Rather than reaching for chocolate when I’m feeling down I’m trying to get into the habit for going for even just a 15 minute walk around the block – it helps!! And keep in mind: there’s no such thing as a bad gym session – any gym session is better than nothing at all 🙂 x

Reaching Goals

I am so proud of myself – it has been over a week since I’ve had a bulimic episode!!! I usually ‘relapse’ on Mondays/Tuesday/Wednesday, because the start of the week is always hardest for me (I miss my boyfriend…) but I managed to break my pattern and lasted a whole week!! WOOO!! I’m trying a different tactic – I’m putting a sticker on my calendar for each day that I go bulimic-free 🙂 it’s very ‘primary school’ but it’s working! It might sound strange but you could try it for anything – give yourself a sticker if you go a whole day without chocolate, or give yourself a sticker each day you go to the gym – it’s amazing how rewarding a sticker on a calendar can feel 🙂

I decided to give myself a treat for reaching my week goal (start with small goals… my next aim is a month!) so I gave myself a fake tan and bought myself flowers haha. In medicine, we are taught about creating SMART goals:

S – specific

M – measurable

A – appealing

R – realistic

T – timely

So for me, this was last one week without having a bulimic episode and I will get a (non-food) reward!! Pat on the back for me 🙂

 

Motivation: (I’m not sure who this is, but I’m envious of her cuts!)

Weekly food prep:

 

Meal 1/Breakfast:

What’s this? NOT protein pancakes?? Hahah I decided to have omelettes this week (just to be outrageous :P). Here’s what I threw in a frying pan:

2/3 cup egg whites

1 egg

Tomato, mushroom, spinach, avocado

Tinsy pinch of low fat cheese

Pepper

Paprika

Parsley

YUM!

 

Meal 2:

I cooked Banana Bread Protein Muffins from dashingdish.com and they’re really nice! These would also be great for a pre-workout snack.

Serves 12

3/4 cup ripe banana (about 1 large banana)

3/4 cup egg whites

1/2 cup plain no fat Greek yoghurt

3/4 cup oats

2 scoops vanilla whey protein powder

1/4 cup Stevia (I used about 12 serves)

1 tsp baking powder

1 tsp baking soda

1/2 tsp cinnamon

Preheat oven to 170-175 degrees. Spray muffin tin with non-stick cooking spray

Place ingredients in a blender and blend until the mixture is smooth

Divide the mixture into the 12 muffin tins

Bake for 15-18 minutes, or until a toothpick comes out clean

Even though I overcooked these slightly, they were really nice! And tasted just like banana bread 🙂 I’m possibly going to add walnuts next time I make these :).

Nutritional info: (per 1/12 muffins)

Calories: 42

Total fat: 0.2g

Total carbs: 3.8g

Sugars: 2.0g

Protein: 6.5g

 

Meal 3/Lunch:

For lunch I’m just eating left over Clean Crockpot Thai Chicken from last week 🙂 yum.

Nutritional info: (per 1/8 servings)

Calories: 375

Total fat: 16.8g (all good fats!)

Total carbs: 6.3g

Sugars: 2.8g

Protein: 46.5g

 

Meal 4:

I cooked another batch of Macadamia Protein Cookies and this time I substituted 2 tbsp of coconut butter with unsweetened apple sauce. They were just as yummy (I think they were a bit better because they weren’t as butter-heavy) and had lower fat content 🙂

Nutritional info: (per 1/15 cookies)

Calories: 107

Total fat: 6.7g

Total carbs: 7.4g

Sugars: 0.7g

Protein: 3.7g

 

Meal 5/Dinner:

I tried another easy crockpot meal, this time from paleomg.com – Brazilian Curry Chicken! I haven’t tried it yet (I’m having it today) but it smelt pretty darn delicious!!

Serves 6

3 chicken breasts

3/4 cup lite coconut milk

2 tbsp reduce salt tomato paste

3 garlic cloves, minced

1 tbsp ground ginger

4-6 tbsp curry powder

2 capsicums (I used red and green), diced

1 onion, sliced

1 cup reduced salt chicken stock

Salt and pepper

Throw everything into the crockpot (except capsicums, onion and chicken) and whisk together.

Add capsicums, onions and chicken.

Mix all ingredients together til the chicken is covered in the curry mixture.

Cook on low for 6-8 hours, or high for 4-5 hours.

May eat with rice/quinoa… whatever your current dietary needs are! I think I may just eat on its own.

Nutritional info: (per 1/6 serving)

Calories: 263

Total fat: 4.7g

Total carbs: 4.4g

Sugars: 2.7g

Protein: 47.4g (!!!)

 

Meal 6:

Cottage cheese + WW chocolate mousse + almonds 🙂

 

I hope everyone has a great week – don’t be afraid to make goals… even if you don’t reach them the first time, the important thing is to keep your chin up, get back on your feet, and keep trying 🙂

Bones

I’ve just had my two weeks of orthopaedic rotation and I absolutely loved it!! The registrars were so enthusiastic and willing to teach – it makes such a difference for us medical students and makes us more excited about going to the hospital 🙂 I had the opportunity to scrub in for surgery a few times; I got to staple a man’s knee closed and drill a screw into another man’s ankle!! Very exciting!

 

As for my clean eating and exercising… it’s been going pretty well, although on Tuesday this week I did something to my calf whilst sprinting so had to reschedule my rest day, but having that day off allowed my leg to fix itself so I was back into it on Thursday!! It’s so good to see girls using the weights – usually I’m the only girl in the weights section but I’ve recruited a few other medicine girls to get into it 🙂 since starting to routinely lift weights my metabolism has sky rocketed and I get more of a sense of achievement whenever I go to gym. I used to be a cardio junkie – many females are – and thought that as soon as I lifted weights I would look like arnold, but my boyfriend convinced me to give it a try and I don’t think I’ll ever go back to solely doing cardio for exercise! I enjoy pumping weights more! Yes I have more muscle, but rather than look bulky and ‘manly’ I have toned my body up, made my body look more defined, and feel so prouder of my body – after all, I sculpted it!

 

 

Motivation: Holly Bricken

 

Food plan for the past couple of weeks:

 

Meal 1/Breakfast: pancakes 🙂

 

Meal 2: 

Blueberry lemon cheesecake muffins – someone reminded me about this recipe the other day so I decided to whip up a batch and yummm they’re as delicious as ever!! To save you from scrolling down, here’s the recipe again:

Blueberry Lemon Cheesecake Muffins

Serves 12

2 cups rolled oats, ground in a blender

1 cup fat free cottage cheese

1/4 cup unsweetened apple sauce

1 tbsp lemon peel, grated

1/4 cup sugar-free maple syrup

1 cup egg whites

1 tsp vanilla extract

1 tsp lemon extract (I just squeeze in half the lemon)

1 tbsp Stevia (6 packets)

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

Separate ingredients:

1 cup blueberries, frozen

100g fat free cream cheese

1/2 tbsp Stevia (3 packets)

1. Preheat oven to 180 degrees

2. Mix together all the main ingredients and divide mixture up equally on a 12-muffin tray

3. In a separate bowl, mix together cream cheese and the 1/2 tbsp Stevia. Sprinkle frozen blueberries on top of muffins, then dollop cream cheese on top of each muffin

4. Bake muffins for 18-20 minutes or until a nice caramel colour

5. Wait until cool before removing from tray

Nutritional info: per 1/12 muffins

Calories: 103

Total fat: 1.9g

Total carbs: 12.1g

Sugar: 2.7g

Protein: 8.3g

 

Meal 3/Lunch:

Kangaroo Bolognaise and SlimPasta spaghetti – I love this!! Instead of using a recipe I threw together some kangaroo mince, crushed tomatoes, chopped carrots, celery and onion, and it was yum!! As for the spaghetti; it has saved me from numerous pasta cravings 🙂

Meal 4:

Protein bars that I have made numerous times because they always seem to turn out perfect – Chocolate and Coconut Protein Bars. Again, I’ve re-posted the recipe below…

For these protein bars I just follow Natalie Hodson’s basic protein bar recipe, then added coconut extract and dessicated coconut, as well as subbing chocolate whey powder instead of vanilla and they’re delicious! Wonderfully light and fluffy, yum!

Serves 12

1.5 cups rolled oats, ground

3 scoops whey protein powder

1 tbsp baking powder

1/2 tsp salt

1/3 cup Stevia (I used 12 packets because I have a serious sweet tooth…)

3 egg whites

1 cup almond milk

1/3 cup unsweetened apple sauce

1/4 cup Greek yoghurt

2-3 tsp of extract of choice (can do half and half e.g. 1 tsp almond extract + 1.5 tsp orange extract)

Any other flavours of your choice e.g. cocoa, nuts, peanut butter, instant coffee

1. Preheat oven to 180 degrees

2. In a large bowl combine oat flour, whey protein, baking powder, salt and Stevia

3. In a separate bowl, mix all other (wet) ingredients

4. Combine wet and dry ingredients well, then pour into sprayed baking tray

5. Bake for 25-30 minutes (mine took 25 minutes) or until knife comes out clean

Get creative people! You can do anything with this recipe 

This week I’m going to try a different combo, although I’m not sure what it’ll be yet!

Nutritional info: per 1/12 bars

Calories: 102

Total fat: 3.3g

Total carbs: 8.5g

Sugar: 1.5g

Protein 8.8g

 

Meal 5/Dinner:

NEW FAVOURITE DINNER RECIPE!! Oh this is soo delicious and easy and healthy – I’m going to make this all the time! I found the recipe at: cleaneatingdeliciousness.blogspot.com.au.

Clean Crockpot Satay Chicken

Serves 4/8 (depends how big ur serving sizes are…)

1.1kg chicken thigh (I prefer breast)

1 tsp fresh grated ginger

Juice of 2 limes (about 2 tbsp)

450g salsa

1/2 cup almond butter (or peanut butter or sunflower butter)

Lightly spray crockpot with oil (I used coconut oil) and throw chicken in.

Combine remaining ingredients in a bowl and pour over chicken.

Stir well.

Cook on low for 6-8 hours.

Eat with lightly steamed vegies!

Nutritional info: per 1/8 serves

Calories: 368

Total fat: 15.0g

Total carbs: 6.9g

Sugar: 3.3g

Protein: 48.0g

 

Meal 6:

Another version of my WW chocolate mousse:

1/2 weight watchers chocolate mousse sachet

30g creamed cottage cheese

1 tsp unsweetend cocoa

Dash of almond milk

1 tsp of almond butter

Sprinkle of hulled hemp seeds

Mix

Eat

Drool for more!!! This really fixed my sweet tooth 🙂

Nutritional info: per 1 serves

Calories: 334

Total fat: 20.3g

Total carbs: 13.4g

Sugar: 5.1g

Protein: 16.2g

 

I treated myself last week to some new ‘barefoot’ trainer shoes – I’ve wanted the nike free 2.0s for aaages now but when I finally went shopping they had none in my size and apparently aren’t supplying them to Australia anymore 😦 so I got asics instead, which are still awesome!

Keep at it everyone!! You haven’t failed until you stop trying 🙂 x

Winter Holidays

Sorry I haven’t posted for a while – I’ve been relaxing with as little brain work as possible and I really needed it! I think I was really run down and it’s only been the past couple of days that I’ve been bouncing out of bed and feeling more like my usual self 🙂 I start back at uni next week (boo…) so study is happening again, but I’ve been treating myself to some lovely healthy treats and trying a few different recipes that I couldn’t usually try whilst at uni (due to lack of utensils/time etc).

My current home page for my iphone is this:

Make it yours! I hate when I have ‘blah’ days (which I’ve had a lot of recently) and by the end of the day I feel like I’ve totally wasted it. Just the smallest action or interaction can make any day amazing 🙂

Current motivation: Dianna Dahlgren

Ok so I’ve been very slack with my training and healthy eating over the past few weeks. I haven’t been feeling very well – extremely run down, easily hurting my muscles, just lacking motivation – so I took some time off. I don’t know if it’s just a mental thing, but I feel like I don’t look anywhere near as good and so I’m finally feeling well enough and I’m pumped up to start knuckling down again!! Sometimes a break is so needed, but it always feels great to get back into the swing of things. Not only physically rewarding, but also mentally.

I’ve taken some ‘before’ pictures and done some measurements, so now I’m going to get back in the mindset of pushing the weights and eating as clean as I can. I’m striving for a goal, and it feels great to be doing so!! Summer is just around the corner, so the thought of strutting around in a bikini is what is going to keep me going :).

 

I haven’t been bulk cooking because I’m back at home on the farm with my family over the holidays and it’s nice to eat fresh meals when I have the time. My mum also likes me to eat whatever she cooks, so she’s making an effort to cook low carb, clean meals (she’s usually pretty good anyway), which is lovely of her! However, here is a rough meal plan of what I’ve been eating – however my dinner has been different every night (thanks to Mum!).

 

Meal 1/Breakfast:

Blueberry pancakes!! 🙂 However, the other day I was at my boyfriend’s house and decided to cook an omelette and I threw in some leftover roast lamb, sweet potato, mushrooms, and low fat cheddar with my egg whites – YUM!

We’ve also grown some delicious grapefruit at home, and I’ve read that it’s great to eat half a grapefruit for breakfast, so I’ve been having that every couple of mornings as well. Grapefruit is extremely high in Vitamin C, which is especially important in the colder months when more people are prone to developing the common cold.

 

 

Meal 2:

Ok so I have a few recipes to throw at you here.

Salada with cottage cheese, avocado and tomato (and cracked pepper) is surprisingly nice.

Nutritional info: per 1 topped salada

Calories: 92

Total fat: 2.9g

Total carbs: 8.8g

Sugar: 1.9g

Protein: 7.6g

 

Blueberry protein muffins (from http://www.littlebshealthyhabits.com – I’ve done these before but it was my 2nd post so decided to rewrite it – they’re quite yummy!)

Serves 12

1&1/2 cups oat flour

3 scoops protein powder (I use Optimum Nutrition 100% Gold Standard Vanilla Icecream)

1 tsp baking soda

12 serves Stevia

2 egg whites

1 cup unsweetened almond milk

1/3 cup unsweetened applesauce

1 tbsp vanilla extract

1/4 cup no fat Greek yoghurt

1/2 cup blueberries

Preheat the oven to 180 degrees. In a large bowl mix together all the dry ingredients. Add in the wet ingredients (except the blueberries) and mix well. Lastly, fold in the blueberries. Spray a muffin pan with oil, and fill each 3/4 full with the batter. Bake for 12-13 minutes or until just firm on top and a toothpick comes out clean. Careful not to over-bake!

To make them taste fresh out of the oven again, microwave each muffin for 15-20 seconds.

 

Vanilla and Cinnamon Protein Cake (from http://www.proteinpow.com). This was really tasty, but it didn’t quite cook right :S the top when extremely crispy, but the middle was a bit uncooked… I had to preheat my oven to 180 degrees (due to the settings on the microwave oven) so maybe that’s why? Not sure. The flavour and texture (of the properly cooked parts) is awesome though!

Serves 6 (I sliced it into 8 though)

1 cup oat flour

2 egg whites

2/3 cup oat milk (I subbed almond milk)

2&1/2 cups vanilla whey protein

1 tbsp ground almond

1/4 cup unsweetened applesauce

1 tsp vanilla extract

1 tsp baking powder

1 tsp chiaseeds (this can be omitted)

2 tbsp Stevia

1/2 tbsp cinnamon

Mix all ingredients in a bowl – the batter is very wet (add a little more milk if still too thick).

Pour the batter into an oven-safe dish (or a muffin tin) and sprinkle with cinnamon.

Bake for 20-25 minutes in an oven at 175 degrees (less time for muffins).

 

Meal 3/Lunch: 

I’ve been cooking grilled chicken/salmon with salad for lunch, because I absolutely love it! My favourite salad to have is made up of:

Mixed lettuce leaves

Cherry tomatoes

Cucumber

Carrot

Avocado

Low fat fetta cheese

Toasted pine nuts

Lemon juice (as dressing)

 

Meal 4:

I just made these today and they are so yummy! From http://www.proteinpow.com/ again – A Dark Chocolate, Oat, and Almond Protein Bar.

Serves 6

1 cup ground oats

1/2 cup whey (again I used my vanilla whey protein, but I would have preferred to use my chocolate protein if I’d had it with me)

2 tbsp almond butter (NEW OBSESSION! So so yummy!)

1/4 cup water

1/4 cup unsweetened applesauce

1/4 cup hulled hemp seeds

1 tbsp 100% cocoa

1/2 tbsp pea protein or coconut flour – I didn’t have either of these and instead rolled the mixture in dessicated coconut in an attempt to dry the mixture up a bit

Mix everything and shape into 6 rectangular bars.

Melt 60g of dark chocolate (the darkest I could find was 85%) in a bain marie and coat the bars in the melted chocolate. Mine were too sloppy to ‘dunk’ them in the chocolate, so I had to settle with coating only one side of the bars.

Once coated, freeze the bars for an hour or so, until the chocolate has hardened.

 

Meal 5/Dinner:

As I mentioned before, dinner has been different every night as I’m eating with my family, but has varied from chow mien, to cauliflower soup (sounds gross, but is really YUM! I’m probably going to make some to take back for uni) to spaghetti bolognese (minus the spaghetti).

 

Meal 6:

I tried something a bit different – a low carb pancake. Essentially the same as my blueberry pancakes but I subbed ground almonds for the ground oats, and left out the blueberries. It’s pretty nice!

1/2 cup egg whites

1/3 cup ground almond

1/2 tsp baking powder

1 tsp vanilla extract

1 tsp cinnamon

Mix, cook, eat! I squeezed some lemon juice over them to add a bit extra and it was nice 🙂

I took a trip to the health food store (and supermarket) this morning and came back with some goodies –

Unfortunately the stores around here are no longer supplying unsweetened applesauce (go figure…) so my Mum suggested that I buy tinned apples and just mash them! I don’t have time to prepare applesauce from scratch but this process turned out pretty well! A bit chunkier but I prefer it to the sweetened applesauce. Also, I’m super excited to try out this brownie mixture – just add low fat ricotta cheese, lite sour cream, egg whites and vanilla extract!! I’ve never tried carob or hulled hemp seeds either, so I’m looking forward to experimenting with them a bit :).

Try not to let the comfort foods of winter put you off target – but at the same time, don’t be afraid to accept that your body needs a break; a week (or 2!) off gym is not going to lose you any of that hard-earned muscle.

Lift heavy, eat clean, and smile 🙂 xx

Semester 1 Comes to an End

Thank goodness it’s winter holidays! This has been such a massive semester for me, so I’m glad it’s over! I’m looking forward to having the next 3 weeks for some R&R! It was my boyfriend’s (and his twin sister’s) birthday yesterday – I surprised them by coming down for the night (they live 2 hours from me) and bringing them a personalised mudcake cake from The Cheesecake Shop (YUM!), and an ‘adult party bag’ each 🙂 my boyfriend was stoked to just see me! It was very cute 🙂 I spoiled him rotten haha.

Motivation for this week – I’ve posted Jenna Renee Webb before, but she’s just so gorgeous so I’ll post another one of her 🙂

 

I didn’t cook much this week – I decided to use up the leftovers in the freezer and then just grill some chicken if necessary. I just baked some protein snacks 🙂 yum!

 

Orange and Vanilla Whey Protein Muffins (from proteinpow.com)

These are super yummy! A refreshing change from the usual 🙂

Serves 5 (although I divided the mixture into 6… I prefer even numbers)

1/2 cup vanilla whey

2 whole eggs

1 cup of oats

1 tbsp orange rind

3/8 cup milk (I used almond milk but any can be used)

1/4 cup coconut flour

1/2 cup quark (I subbed in skim cottage cheese)

1 tsp baking powder

1. Blend ingredients

2. Pour into muffin tray and put half a thin slice of orange on each muffin

3. Bake at 170 degrees for about 25 minutes or until cooked

Apparently these are nice served with a dollop of Greek yoghurt but I like them plain 🙂

Nutritional info: per 1/6 muffins

Calories: 157

Total fat: 4.1g

Total carbs: 13.6g

Sugar: 2.1g

Protein: 15.2g

 

The next recipe wasn’t such a success… I think they have great potential but I probably overcooked them (I don’t know what was going on with my oven but these were overcooked in about half the time!). The flavour was there but the texture just went rubbery because that’s what happens when you overcook whey protein powder! I’m determined to try this again though. I got the recipe from blogilates.com

Carrot Cake Protein Muffins

Serves 14 (I made 12)

8 egg whites

1 cup oats

1/2 cup skim cottage cheese

4 scoops whey protein powder (I used vanilla)

2 tsp baking powder

1/2 cup Splenda (I used 6 serves of Stevia)

3 tsp cinnamon

1 cup grated carrot

1/3 cup unsweetened applesauce (or crushed pineapple??)

(Optional: 2 tbsp raisins (I added goji berries) and/or almonds/walnuts)

1. Blend ingredients (except carrot, nuts and berries)

2. Gently fold in other ingredients

3. Spoon into muffin tray, then bake at 190 degrees for 30 minutes or until golden (evidently this wasn’t the right length of time for my oven…) and remove from the pan immediately

Nutritional info: per 1/12 muffins

Calories: 88

Total fat: 1.1g

Total carbs: 6.4g

Sugar: 1.2g

Protein: 12.6g

 

I need to get back to exam study, but I’ll leave you with this last message, which I have to try to remember, especially at times like this –

🙂 hope you’re all having a good week! x

Oncology

Sorry the latest post has been delayed, I’ve been busy with assessments and starting a new rotation in oncology. The last couple of weeks have been a bit up and down for me – I don’t handle stress very well because I’m not very good at acknowledging and accepting the fact that I need to try to relax a bit. Even when I watch tv I have to play sudoku or browse facebook at the same time… the only time I really feel like I have ‘me’ time is at the gym – music pumping, sweat dripping and muscles burning – I love it!!

Motivation: Ana Delia De Iturrondo is absolutely gorgeous and I love how toned she is!!

Food for this week –

Meal 1/Breakfast:

Pancakes! This is a photo of my peanut butter and maple syrup w/e treat 🙂

Meal 2:

The base of this recipe I got from proteinpow.com (the Kristen Apple, Vanilla and Popcorn Protein Cake) but I changed it just a touch 😛 here’s my recipe (I call them Choc Goji muffins – not too creative :P):

Serves 7

1/2 cup vanilla whey

1/2 cup egg whites

1/4 cup cottage cheese

1/4 cup coconut flour

1 tsp baking powder

1 tbsp vanilla essence

4 tsp sugar free strawberry drinking mix

Handful of dark chocolate chips

Handful of dried goji berries

1. Mix all ingredients together

2. Pour into muffin tray

3. Bake at 160 degrees for about 20 minutes or until cooked

I think these are pretty yummy though the texture is a little bit funny, possible due to the use of coconut flour. I love the goji and chocolate mix though! Full of antioxidants (however I think I went a little bit overboard on the choc chips… I’m a chocoholic)

Meal 3/Lunch:

Quiche recipe from http://www.mckennagordon.com/blog/my-favorite-healthy-quiche-recipe (I altered it slightly by subbing and adding veggies). Here’s what I did:

4 cups fresh spinach

1&1/2 tbsp extra virgin olive oil

1 large red onion – diced

1/4 tsp salt

1&1/2 cups mushrooms – chopped

1/2 sweet potato – diced

1 red capsicum – diced

1/4 carrot – diced

7 large eggs (I used about 1 cup of liquid egg whites instead)

3/4 cup low fat fetta cheese (I used skim cottage cheese instead)

2 tsp oregano

1/4 tsp black pepper

1. Cook spinach and a couple of tbsp water in a frying pan over medium heat until spinach is just wilted – put aside on paper towel

2. Cook ingredients with olive oil in frying pan in the following order (don’t add next ingredient until the previous ingredient is properly cooked). Stir occasionally while cooking:

– Onion and salt (until starts to become translucent)

– Mushrooms (until lightly browned)

– Potato, red capsicum and carrot

3. Cover and cook until the potato begins to tender; stir every couple of minutes

4. Meanwhile, whisk eggs, spinach, cheese, oregano and pepper

5. (Here’s where I did it differently again) Instead of putting the egg in the frying pan and cooking it a bit like an omelette, I poured everything in a baking pan and baked it at 180 degrees for about 25 minutes (I think…) or until cooked

Meal 4:

Coconut and Chocolate Protein Bars

Meal 5/Dinner:

Healthy Chicken Souvlaki from thegraciouspantry.com

700g chicken breast – diced

2 tbsp olive oil

2 tbsp lemon juice

1 tbsp lemon zest

3 cloves garlic

1/2 tbsp salt

1 tsp red chilli flakes

1 tbsp dried mint

1 tbsp dried oregano

1. In a small bowl whisk together all ingredients (except chicken) and then pour over chicken to allow to marinade for at least 30 minutes (even better if you’re organised enough to let it marinade overnight)

2. When ready to cook, heat over medium-high heat until no longer pink in the middle

Yummy! This is really nice in a psyllium crepe with spinach and greek yoghurt 🙂

The photo above isn’t my chicken souvlaki but I had leftover turkey meatloaf muffin in a psyllium crepe with spinach, salsa and Greek yoghurt the other day and it was so yummy and looked so good so I had to take a photo 😛

Meal 6:

Ok so I know this looks like all of my other desserts but it IS different!! And it’s my new favourite! 🙂

Super Dooper Mousse

30g skim cottage cheese

1/2 weightwatchers chocolate mousse sachet (10g)

1 tsp unsweetened cocoa

Dash of almond milk

1. Mix it all together and enjoy! This is so yummy and creamy and delicious!! The cottage cheese that you use might affect how it tastes though (the texture might be a bit funny?) – I use Tempo continental skim milk cottage cheese and I absolutely love it.

I was so excited to find these in the supermarket – $2 cheaper than the ‘adult’ sugar free hot chocolate yet exactly the same!! There is also banana flavour which I have yet to try. These are great to stop cravings/add to protein shakes/add to cooking (I’m still experimenting), and I’ve just discovered that when I add the strawberry flavour to Greek yoghurt it tastes quite a bit like strawberry icecream… 😀 YAY!!!

Hope everyone is having a good week… only one week left until 3 weeks of winter break and I am SO hanging out for it!!! Counting down the days 🙂 x

The Magic of Confidence

Started cardiology rotation last week and I absolutely love it!! I’ve started putting cannulas in and I did my first injection – I’m really getting my confidence up and it’s fantastic!! Unfortunately we only have 2 weeks of cardiology but I’m going to make the most of it this week 🙂

 

It’s incredible – as soon as I put my cannula in I felt my confidence just sky rocket – it was like a turning point for me. I took a deep breath and did something that I was so nervous about, and it turns out I had totally over-thought it and it wasn’t that bad 😀 it’s suprising how often that happens to me… I need to learn not to think to much about something! Just do it 🙂

 

Motivational pic for this week:

Oh and happy mothers day to all those mums out there!! 🙂

 

Meal 1/Breakfast:

As usual I’m having my blueberry pancakes, but over the w/e my boyfriend didn’t have all of the ingredients at this place so I changed the recipe a bit and it was delicious!! Here it is:

Sweet Nutty Protein Pancakes

1/3 cup oats – ground

1/2 cup egg whites

1/2 tsp baking powder

1 tsp vanilla essence

Splash of sugar-free maple syrup

Splash of almond milk

Peanut butter

1. Blend ingredients (except peanut butter)

2. Cook on frying pan (making 2-3 depending on how big they are)

3. Once cooked smear a little peanut butter on top, roll/fold, and enjoy!!

I think I’m going to leave these as a treat for when I’m at my boyfriend house because I can’t actually keep peanut butter at mine – I can’t resist it!!

 

Meal 2:

Ok so i’ve been wanting to try baking with beetroot for a while… and these were a bit of a disappointment haha. Maybe it was because I put too much beetroot in? I’m not sure.. but anyway here’s the recipe that I tried – it might be better if I added sugar-free maple syrup to them… this is from proteinpow.com

Whey Protein Muffins – the Pink Version

Serves 7

250g cottage cheese

2 cooked beetroots

1/2 cup vanilla whey protein powder

1 whole egg

2 egg whites

1/4 cup coconut flour

1/4 cup instant buckwheat (I subbed this for oat flour)

1 tbsp vanilla essence

1 tbsp toffee flavdrops (I subbed this for an extra 1 tbsp vanilla essence but maybe next time I’ll put in maple syrup? I can’t find these toffee flavdrops anywhere!)

1 tsp baking powder

1. Blend all ingredients together until smooth

2. Bake until 160 degrees for about 35 minutes

3. Apparently these are nice with butter on them whilst warm, but I don’t eat butter… I tried with peanut butter but I still didn’t really like them… I don’t know haha

 

Meal 4/Lunch:

Jamie Eason’s Meatloaf Muffins – I have posted this recipe before and have tried them with kangaroo mince, but I’ve decided I prefer the turkey version 🙂 I love these in a psyllium crepe (5g psyllium husks + 55g egg whites, cooked like a pancake) with salsa + spinache + Greek yoghurt – YUM!

 

Meal 5:

Chocolate and coconut protein bars – my boyfriend tried these the other day and he loves them too, so it shows that they’re actually nice 🙂 love them with a cup of sugar-free hot chocolate!

 

Meal 6/Dinner:

Tried a new recipe and it’s pretty yummy! I altered it slightly to make it lower in carbs and it’s delicious! Different… but yum! This is my version of the recipe that I found on busybuthealthy.com

Texan Ranch Chicken Casserole

Serves 4

1 onion

2-3 stalks of celery – chopped

1 red capsicum

1 green capsicum

2 garlic cloves – minced

600g chicken breast – diced and cooked

1 tbsp chilli powder

2 tbsp butter (I left this out and just sprayed the pan with a little canola oil)

6 tbsp oat flour

1 cup low sodium chicken stock

1 cup unsweetened almond milk

450g can diced tomatoes

Sprinkle of parmesan cheese

(I also added 1/3 eggplant and 1/3 zucchini)

1. Preheat oven to 180 degrees

2. Cook vegies in a frying pan until crisp

3. Add garlic and chilli powder and cook for 1 minute – remove veggies from pan

4. Cook flour for 1 minute, add chicken stock and almond and stir until thickened

5. Add in the cooked chicken, tomatoes and vegies

6. Pour mixture into a 9×13 pan and top with cheese

7. Bake for 25-30 minutes until bubbly and browned

 

Meal 6:

Chocolate Protein Mousse 🙂

 

New Snack!! Full of antioxidants and super yummy! These are fantastic but I’ll struggle to refrain from eating them all…

Finally Fifty

I am dividing this weeks post into two – one meal plan, and one about nutrients, malnutrition etc. I had time to cook next weeks food today so the meal plan comes first – I’ll post the second one either tomorrow or the next day 🙂

I have reached my goal weight of 50kg 🙂 YAY! I am still a little underweight but by making small goals I am slowly getting myself healthier and happier! I’m stoked 🙂 my boyfriend is very proud of me.

Since mustering up the strength to finally get professional help, my health, self-confidence, and attitudes are gradually improving 🙂 I strongly recommend asking for help – there is no shame in it and you will never regret it! I’ve learnt that struggling through something like this on my own just prolongs the problem and it expands until it envelopes every aspect of your life.

Writing this blog, sharing what I know and hearing your responses shows that we all like to feel a part of something and together we grow 🙂

 

On that note: here’s my food plan this week (all new recipes are adapted from mealsandmovesblog.com)

 

Meal 1/Breakfast:

Blueberry pancakes

 

Meal 2:

Blueberry Almond Chiaseed Protein Muffins

These muffins are quite nice, but not my favourite. I thought a combination of some of my favourite foods – almonds + chia + blueberries (my personal addition) – would be wonderful, but I’m not a big fan of the flavour of almond essence. I’m tempted to sub it with vanilla essence and see how that tastes next time.

Serves 12

1/2 cup whole wheat flour (I subbed this for oat flour)

2/3 cup rolled oats

2 scoops vanilla protein powder

2 tsp baking powder

1/2 tsp salt

15g chia seeds

1/4 cup chopped almonds

2 tsp Stevia

1 cup fat free Greek yoghurt

3 egg whites

1 egg (I just added another egg white)

1-2 tsp almond extract

12 whole almonds (instead of almonds I sprinkled 4-5 frozen blueberries on top of each muffin before putting them in the oven)

1. Mix dry ingredients together (besides chopped almonds)

2. Add wet ingredients and mix well

3. Add chopped almonds, mix well

4. Spray 12 cup muffin pan with nonstick cooking spray

5. Divide batter equally among the muffins

6. Place a whole almond/blueberries atop each muffin

7. Bake at 180 degrees for 15 minutes or until toothpick inserted comes out clean

 

Meal 3/Lunch:

Chicken Broccoli Casserole

Yum, new recipe that I love! It’s so creamy and delicious, easy to make, reheats well, and is super healthy! Ticks all boxes :). Below is my version of the recipe:

Serves 4

500g chicken breast – diced

1 medium onion

2&1/2 cups chopped broccoli

500g can chicken, mushroom and rice soup (the original recipe calles for 1&1/2 cups of cooked brown rice, 280g can of cream of chicken soup and 280g can of cream of mushroom soup)

1 cup fat free Greek yoghurt

Salt, pepper and multipurpose seasoning (to taste)

Tinsy bit of light mozarella cheese

1. In a frying pan cook chicken and onion

2. Steam broccoli

3. Combine chicken, onion, broccoli and remaining ingredients in a mixing bowl and mix well

4. Pour mixture into a casserole dish and sprinkle with cheese

5. Bake at 180 degrees for 15-20 minutes (until warmed through and cheese is melted)

 

Meal 4:

Protein Packed Individual Cheesecakes

YUM! These are so delicious!

Serves 10

For the crust:

42g graham crackers (I used Shredded Wheatmeal biscuits)

45g almond meal (my supermarket was out of this so I subbed in LSA – ground linseed, almonds and sunflower seeds)

1-2 Tb unsweetened almond milk

For the cheesecake:

113g fat free cream cheese – softened

85g low fat cottage cheese – blended (the cottage cheese that I buy is already blended, I love it so much more than the usual stuff!)

85g fat free Greek yoghurt

1 Tb unsweetened applesauce

1 Tb Stevia (or another sweetener)

1 Tb corn flour aka corn starch

2 tsp vanilla essence

1 egg at room temperature

2 egg whites or 6 Tb liquid egg whites at room temperature

1 scoop vanilla whey protein powder

1. Line a muffin tin with 10 patty pans and preheat the oven to 160 degrees

2. Grind biscuits and almond meal (I just pounded it with a jar)

3. Add almond milk to the mixture, a little bit at a time, until it is slightly crumbly but not too wet

4. Divide the mixture into the muffin tray and press down with a small jar/spoon or thumb

5. Bake for 10 minutes

6. Meanwhile, combine cream cheese, cottage cheese and Greek youghurt and mix for at least 1 minute until combined (I was able to blend it by hand)

7. Add other ingredients one at a time, allowing each ingredient to mix in before adding the next

8. Reduce oven heat to 150 degrees and pour cheesecake mixture ontop of the baked crusts

9. Bake for 30 minutes

10. Remove from oven and let cool for 15 minutes

11. Refridgerate cheesecakes for at least 2 hours, then serve with toppings of choice (I’m going to try it with frozen blueberries – yum!)

 

Meal 5/Dinner:

Chicken Parmigiana 🙂 as posted last week (served with steamed vegies)

 

Meal 6:

Chocolate Protein Mousse

Check back later this w/e for information about vitamins, minerals, malnutrition, and exercise 🙂 x

Missing Ash

I’ve gone a WHOLE week without my boyfriend 😦 he’s still over in Thailand, having an absolute blast, but I miss him terribly! Thank goodness we have facebook and Tango/Skype; our brief moments of communication are keeping me sane 🙂

I have noticed though that it’s a lot easier to get things organised and done when my w/es aren’t devoted to spending time with my boyfriend – I feel on top of all my work and I got so much extra stuff done today!! I got all my groceries done and all my food was cooked by 3pm (not bad considering I went to gym + ran a bunch of errands including vacuuming and dusting beforehand). BAM, out of that kitchen!! I love getting all my cooking out of the way at the start of the week, I hate busy/cluttered/messy kitchens and, unfortunately, sharing a communal kitchen makes that very difficult to avoid. So I like to spend as little time in there as possible, and at times of the day when hardly anybody else is in there 🙂 I’m not antisocial, I just want to get the job done ASAP!

Here’s my quote for this week:

I really lack confidence when it comes to my medical degree (amongst other things) and when I’m in the hospital I really need to push myself to speak up, ask questions, and not be afraid of making a fool of myself. I was proud of myself last week because for the first time ever I went up to a consultant after a lecture and asked him some questions (in fact, the lecture was on chronic renal failure and one of the questions I asked him was whether protein can increase the risk of kidney damage, and he said no – YAY!) and it wasn’t as scary as I had thought it would be! So I need to try to apply that mindset to everything I do, and as soon as I overcome my fear and step outside of my comfort zone – and survive – I can instantly feel my self esteem and self confidence go up a notch :).

 

Food for this week:

 

Meal 1/Breakfast:

My pancakes 🙂 I bought some lemons this week so I’m going to put a little squeeze of juice on top before I eat them – delicious!!

 

Meal 2/4:

Ok so these are called Peanut Butter Layered Coconut and Vanilla Whey Protein Cakes, from the amazing site http://www.proteinpow.com/. As you can see I didn’t layer them or add peanut butter (I find it impossible to keep peanut butter nearby, I eat it way too quickly…) but they were so yummy and soft just by themselves!

3/4 cup egg whites

1/4 cup whey

2 tbsp coconut flour (can sub with ground almonds + oat flour)

4 tbsp coconut flour (can sub with oat flour, which is what I did)

3/4 cup quark (or cottage cheese, which is what I used)

1/8 cup coconut flakes

1/2 cup coconut milk – I used almond milk instead and it still tastes delicious!

1/4 cup oats

1 tsp baking powder

1 tsp baking soda

1. Blend all ingredients

2. Bake in the oven at 160 degrees for about 30-35 minutes – this was if they’r mini-cake size. I cooked mine as muffins (12) and they only took about 15-20 minutes! Just keep an eye on them and take them out when the knife comes out clean

3. On the website, Anna cuts the mini-cakes up and puts peanut butter in the cakes, just to make them a little more special 🙂

 

I also cooked my Chocolate and Coconut Protein Bars (see earlier post) – I can’t get enough of these! So soft and delicious… I highly recommend them!

 

Meal 3/Lunch:

Yummmm this is such an amazing lasagne!! I just used the recipe posted earlier (zucchini lasagne) but instead of turkey, I used…. KANGAROO!!!! Yum yum yum, so delicious and so healthy, I’m looking forward to lunch tomorrow 😀 (PS it tastes a lot better than it looks hah)

 

Meal 5/Dinner:

Chicken Taco

I have posted this recipe before as well but I’m going to retype it:

Serves 4

500g chicken breast/ground chicken

1/2 medium onion – chopped

1/2 capsicum – sliced

1 Tbsp chilli powder

1 tsp garlic powder (or minced garlic)

1 Tbsp ground cumin

1/2 cup water

Iceberg lettuce

1 tomato – chopped

8 Tbsp salsa

1. Brown chicken over medium heat

2. Add onion and capsicum and cook until soft

3. Add spices, and water

4. Serve with lettuce, tomato & salsa

This recipe differs the tinsiest bit from the other version because this time I’m skipping the tortillas and instead I’m going to wrap the tacos in iceberg lettuce leaves 🙂 I love doing this because it makes it taste extra fresh and yummy, as well as being lower in carbs! Good for a meal later in the day.

 

Meal 6/Dessert:

Chocolate Protein Mousse!! Super dooper easy – I just bought chocolate mousse sachets (the Weight Watchers brand) and added a scoop of chocolate protein powder! It takes longer than an hour to set, but it is sooo delicious and feels really naughty 🙂 I added some almonds as well, just because I like the added crunch.

 

Also, I have been looking for this everywhere and finally found it – liquid egg whites!! And not the frozen kind!! I was very excited because I actually didn’t have any egg whites that were already defrosted so it meant I didn’t have to wait before starting to bake!! I also found this sugar free mocha (using Natvia!) which will be perfect for cravings in the coming Winter (there was also hot chocolate, both are delicious!).

I hope everyone has a wonderful week and steps outside of their comfort zone!! It may mean trying a strange food (like spaghetti squash, I’m DYING to try it, but I can’t find it anywhere!), adding an extra couple of kilos to the leg press, or even talking to that guy that you’ve had a crush on – DO IT and you’ll feel so much better about yourself 🙂

Meanwhile I’m hanging out for this Thursday, when my boyfriend gets back to Oz and I’m going to surprise him at the airport 😀 YAY!!! This week is going to be a good one, I can feel it!

I’m Back!!

Sorry I’ve been a bit MIA.. since starting on medication I’ve struggled to find the energy and concentration to do anything productive!! But I think I’m better now – I’m aiming to get back to uni next week, ready for our first week of rotation! I’m excited! Hopefully I’m back for good now 🙂

 

I’m trying to motivate myself to get back into the gym (I’ve had a little bit of time off) and this is my motivation photo for this post, I think her body is amazing!! –

To get a body like that I need to get back into clean eating as well! So to ensure I am stress-free for next week I did my cooking today –

 

Meal1/Breakfast:

Loving my blueberry pancakes! I’ve still been having them every morning without a doubt 🙂

 

Meal 2:

These muffins are absolutely amazing!! I’ve been making them for my boyfriend every week because he’s fallen in love with them, so they’re definitely a must-try!! Delicious.. and super healthy! 🙂

Blueberry Lemon Cheesecake Muffins

Serves 12

2 cups rolled oats, ground in a blender

1 cup fat free cottage cheese

1/4 cup unsweetened apple sauce

1 tbsp lemon peel, grated

1/4 cup sugar-free maple syrup

1 cup egg whites

1 tsp vanilla extract

1 tsp lemon extract (I just squeeze in half the lemon)

1 tbsp Stevia (6 packets)

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

Separate ingredients:

1 cup blueberries, frozen

100g fat free cream cheese

1/2 tbsp Stevia (3 packets)

1. Preheat oven to 180 degrees

2. Mix together all the main ingredients and divide mixture up equally on a 12-muffin tray

3. In a separate bowl, mix together cream cheese and the 1/2 tbsp Stevia. Sprinkle frozen blueberries on top of muffins, then dollop cream cheese on top of each muffin

4. Bake muffins for 18-20 minutes or until a nice caramel colour

5. Wait until cool before removing from tray – ENJOY!

 

Meal 3/Lunch:

Chicken Taco (see past post) – I will load a photo sometime next week

 

Meal 4:

Chocolate and Coconut Protein Bars

For these protein bars I just follow Natalie Hodson’s basic protein bar recipe, then added coconut extract and dessicated coconut, as well as subbing chocolate whey powder instead of vanilla and they’re delicious! Wonderfully light and fluffy, yum!

Serves 12

1.5 cups rolled oats, ground

3 scoops whey protein powder

1 tbsp baking powder

1/2 tsp salt

1/3 cup Stevia (I used 12 packets because I have a serious sweet tooth…)

3 egg whites

1 cup almond milk

1/3 cup unsweetened apple sauce

1/4 cup Greek yoghurt

2-3 tsp of extract of choice (can do half and half e.g. 1 tsp almond extract + 1.5 tsp orange extract)

Any other flavours of your choice e.g. cocoa, nuts, peanut butter, instant coffee

1. Preheat oven to 180 degrees

2. In a large bowl combine oat flour, whey protein, baking powder, salt and Stevia

3. In a separate bowl, mix all other (wet) ingredients

4. Combine wet and dry ingredients well, then pour into sprayed baking tray

5. Bake for 25-30 minutes (mine took 25 minutes) or until knife comes out clean

Get creative people! You can do anything with this recipe 🙂

 

Meal 5/Dinner:

I have been craving spaghetti bolognese recently (I used to be a carb-aholic and sometimes still get massive pasta urges) so I bought a couple of packets of the amazing Slim Pasta (I’ve posted a photo about this find previously) and whipped up this easy high protein bolognese to go with it!

Turkey Bolognese

Serves 4

500g turkey mince

1 jar of bolognese sauce

Any vegies you want (I love mushroom, capsicum, onion, carrot and celery in my bolognese)

May add Italian seasoning/chilli powder/basil etc

1. Brown mince

2. Add vegies

3. Add sauce and simmer until everything’s cooked! Easy as!

 

Meal 6/Dessert:

My boyfriend and I tried this last night from Donna Aston’s Fat or Fiction book and it was really yummy! It didn’t quite work out, hence I didn’t take a photo because it would put anyone off making it! However the taste was definitely worth it.

Dessert Souffle

Serves 1-2

6 egg whites (you have to separate whole eggs for this, as the carton ones wont whip)

1 tbsp protein powder (we used chocolate)

Dash of vanilla essence

1 tbsp dessicated coconut

1. Whip egg whites with electric beaters until peaks form (be careful, we were too enthusiastic and over-whipped our egg whites!)

2. Very gradually sprinkle protein powder and vanilla essence in

3. Fold coconut in

4. Microwave on medium for 3 minutes or until souffle rises and splits (keep your eye on it!)

5. As soon as it’s out of the microwave sprinkle 1 packet of Stevia + cinnamon on top! Delicious light and fluffly, a bit like a marshmellow! If only it wasn’t such an effort to whip those egg whites, otherwise I’d have this every night! (PS I don’t know why it’s called a breakfast souffle, I could never eat something this sweet in the morning!)

 

Oh, and while I’ve been ‘away’ I’ve tried a few different recipes, one of which was this protein carrot cake from http://www.proteinpow.com – I made it for my boyfriend and my 11 month anniversary and it was really yummy! Tasted a lot better than it looks (I went a little overboard with decorating haha)

Here’s the recipe link – http://www.proteinpow.com/2012/03/gluten-free-organic-whey-protein-carrot.html and I topped it with fat free cream cheese mixed with Stevia