Tag Archives: mens health

Carrot Cake Protein Pancakes Recipe

What’s better than breakfast for dinner? Dessert for breakfast. Try this Carrot Cake Protein Pancakes recipe.

Carrot Cake Protein Pancakes Recipecarrot cake protein pancakes recipe

Imagine being able to eat spiced carrot cake bursting with autumn flavors without any guilt. What’s more, imagine being able to eat carrot cake after your workout to BUILD MUSCLE AND BURN FAT. Now that’s possible with this Carrot Cake Protein Pancakes recipe.

Ingredients
1/2 cup Flapjacked Carrot Spice Pancake Mix
1/2 cup of water
2 egg whites
1 tsp. cinnamon
1 tsp. vanilla extract
2 tbsp. lite maple syrup
1 tsp. coconut oil

Instructions
1) Mix pancake mix, water, egg whites, cinnamon and vanilla extract.
2) On a coconut oiled pan, cook the pancakes on a low-medium flame until golden brown on both sides.
3) Plate and drizzle maple syrup.
4) Serve.

Nutrition Info
Protein: 30 g
Carbohydrates: 41 g
Fat: 11 g

Want to make these Carrot Cake Pancakes even more Carrot Cakey? Make a cream cheese glaze or frosting:

Ingredients
2 tbsp. cream cheese
2 tbsp. butter (melted)
1 tbsp. powdered sugar
1 tsp. vanilla extract

Want more delicious pancake inspired recipes? Check these out:

Maple Glazed High Protein Jelly Donuts Recipe

High Protein Cookies

Accelerate Muscle Growth with These 4 Techniques

Feel like it’s taking forever to see some serious gains? Try these 3 Techniques to Accelerate Muscle Growth!

 

Accelerate Muscle Growth

If you’re not including any of these training methods you’re missing out on some serious gains. Drop sets, rest-pause sets, run-the-rack sets and negative reps are major keys to muscle growth. Here’s how you can include them:

1. Drop Sets

At the end of your last set drop your weight by about 70% and complete several more reps immediately (no rest in between). You can perform a double drop-set by dropping your weight an additional 70% and completing several more reps immediately following your first drop set. This gives you the opportunity to work the muscle until failure several times instead of just stopping after your third or fourth set. Include at least 1 drop set to an exercise in every work out. Drop sets are an incredible way to accelerate hypertrophy.

Don’t Make These Top 5 Muscle Building Mistakes

2. Rest-Pause Sets

At the end of your last set pause for 10-15 seconds and rest. Complete 4-5 more reps using the same weight. Similar to the drop set, the rest-pause set gives you the opportunity to tax the muscle to failure several times. The difference is you’re keeping the weight the same and performing less reps due to the higher weight. Rest-Pause sets are a great way to build explosive power.

Top 5 Testosterone Boosting Foods

3. Negative Reps

Negative reps tax the muscle on the eccentric phase of the contraction. After you’ve completed on rep, slowly return to the starting position at a pace of about 5-10 seconds. Negative reps can make light weights feel significantly heavier. Add a few negative reps to the last few reps of every set to fully develop the muscle in both phases of the contraction.

Cardio Acceleration for Fat Loss

4. Run-the-rack Sets

Run the rack sets are probably the most exhausting of the techniques above due to the sheer amount of reps. Beginning with a light weight (lighter than you would normally use) begin your exercise at about 20 reps. Then, progressively work your way up in weight by 5-10 lbs until you can only complete about 4-6 reps. Once you hit that heavy weight, drop-set your way back down to the lightweight you started with taking only 15-20 seconds of rest in between each set. It should look something like this:

15 lbs x 20 reps
25 lbs x 15 reps
30 lbs x 12 reps
35 lbs x 10 reps
40 lbs x 8 reps
45 lbs x 6 reps
50 lbs x 5 reps
40 lbs x 8 reps
30 lbs x 12 reps
25 lbs x 15 reps
15 lbs until failure

4 Steps to Biger Arms

Try out all of these techniques to accelerate muscle growth and see which ones you like the most. I guarantee you’ll see huge changes in your physique and muscle quality by performing any of these movements.

What Are The Best Fruits for Diabetics?

Of all the fruit out there, what are the best fruits for diabetics?

Best Fruit for Diabetics

You can eat all different types of fruit if you have diabetes. You don’t have to limit yourself to these fruit but be aware of the portions and carbohydrate content in each serving. The best part is, there’s so much variety with fruit that you can have a beautiful mix of colors and flavors to keep things fresh. Here are the best fruits for diabetics:

1. Strawberries
Strawberries are first on my list because for a single serving you’re able to eat 1 1/4 cups which is the most out of the other berries. “Strawberries are lower in calories and have three times more vitamin C than the other berries on this list

2. Raspberries
Raspberries have the most fiber compared to cranberries, strawberries, blueberries, and blackberries making them a close second on the list.

3. Apples

Nothing beats a New York apple in the middle of Autumn. Apples are packed with fiber and vitamins, and are generally much less expensive than berries. Pick small-medium sized apples and make sure you eat them with the skin so you don’t miss out on any quality nutrition.

4. Oranges
I’m sure you know that oranges are loaded with Vitamin C, but did you know they’re also packed with fiber and potassium. Make sure you keep the rind (the white stringy stuff) intact.

5. Kiwis
Just in case you feel like changing things up, grab a large kiwi and eat around the fuzzy skin. “Kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it’s a smart addition to your diabetes-friendly diet.” – Kelly Kennedy, RD.

At the end of the day, most fruits in moderation (about 15 g of carbs per serving) are a fantastic option for someone with diabetes. While fruits are high in sugar, they’re also loaded with vitamins and fiber. Learn how to incorporate them in your diet to achieve a balance in your overall health, diabetic or not.

Protein Muffin Recipes That Are Unbelievable

Can you burn fat & build muscle while eating muffins?! You can with these protein muffin recipes.

Protein Muffin Recipe

I made these 4 Unbelievable Protein Muffin Recipes using Flapjacked Mighty Muffin mix, a little creativity and some suggestions from some of my followers on Instagram. Each muffin has 20+ grams of protein, less than 30 grams of carbs, and less than 10 grams of fat. A regular muffin has closer to 15 grams of fat, 35+ grams of carbohydrates and about 3 grams of protein. Try these out instead:

1) Chocolate Peanut Butter Cup Muffin

Add about 1/4 cup of water to the Double Chocolate Mighty Muffin mix and microwave for 45 seconds on high. Once cooked, use your spoon to dig a small hole in the middle of the muffin. Add 1 tbsp. of peanut butter to the center and make a melted peanut butter core!

2) Molten S’mores Sundae Muffin

Add about 1/4 cup of water to the S’mores Mighty Muffin mix and microwave for 45 seconds on high. Once cooked, add 1 tbsp. of reduced fat frozen vanilla froyo on top to make a molten S’mores Sundae.

3) Apple Turnover Muffin

Add about 1/4 cup of water to the Apple Cinnamon Mighty Muffin mix and microwave for 45 seconds on high. Sprinkle 1 tsp. of brown sugar on top and add 1 tbsp. of diced apples to make a delicious Apple Turnover High Protein Muffin.

4) Maple Pumpkin Muffin

Add about 1/4 cup of water to the Maple Pumpkin Mighty Muffin mix (my personal favorite) and microwave for 45 seconds on high. Add crushed pecans and a drizzle of lite maple syrup on top for an classic Autumn breakfast (or dessert) and an unbelievably healthy and delicious high protein muffin.

My friends at Flapjacked sent me these samples after I won their Instagram giveaway and their strategy definitely worked because I will be a customer. I’m not sure it possibly gets much better than high protein muffins in under 60 seconds. Check out their pancake mix also. My favorite is the carrot spice mix. I’ll have a recipe up for Carrot Cake Pancakes soon, make sure you subscribe to my newsletter so you get it directly to your inbox!

6 Healthy Snack Ideas to Crush Cravings

Need a healthy way to crush cravings? Try any of these 6 healthy snack ideas:

These healthy snack ideas will crush cravings, promote a healthy body and keep you feeling full and energized all day! Made up of whole foods, these healthy snack ideas are mostly made up of roasted nuts, cheese, fruit, meat, yogurt, and vegetables. Give ’em a try:

1. Roasted Almonds, Low Fat Cheese & Fruit.

Grab 1/2 oz. of roasted, unsalted almonds, 1/4 cup of low-fat cheddar cheese cubes and a piece of fruit for a protein and fiber packed snack. The blend of healthy fat, fiber, complex carbs, and protein will keep your energy levels up for hours.

2. Small Cobb Salad.

Crush your hunger cravings by slicing one hardboiled egg over chopped romaine and/or spring mix lettuce, bacon bits, cucumbers, tomatoes, and diced low-sodium ham for a snack loaded with veggies and protein.

3. Veggies & Hummus.

Load up on vitamins, minerals and fiber by dipping your favorite vegetables in 2 tbsp. of hummus for a low fat, low carb mid day snack. Try it with sliced peppers, carrots, broccoli, and cucumbers.

4. Loaded Apples

Slice up an apple and cover it with peanut butter, granola and honey for an unbelievably delicious pick me up. This is my personal favorite of the 6 healthy snack ideas. Get the recipe right here!

5. Greek Yogurt Parfait

The slow-digesting protein and probiotics in Greek yogurt will surely keep you feeling great all day. Top it off with crunchy granola, sliced bananas and a little honey. Get the recipe right here!

6. Homemade Trail Mix

Ditch the store bought trail mix. Mix a few ounces of roasted mixed nuts with 1/4 cup of dried fruit and 1-2 tbsp. of extra-dark chocolate chips. This should crush your sweet tooth AND your cravings.

Smoky Pulled Pork Tacos Recipe

Turn heads at your next BBQ with these Smoky Pulled Pork Tacos.

smoky pulled pork tacos

To keep it simple, I’ll post the recipe as if you’ve already prepared your pulled pork but in case you’ve never made it before, you essentially just have to slow cook several pounds of pork shoulder with spices, bbq sauce, and onions.  This is what you need for one serving:

Ingredients
2 whole wheat or flour tortillas
6 oz. pulled pork
2 tbsp. cole slaw (shredded cabbage & carrots, lite mayonnaise)
2 tsp. spicy mustard
2 tsp. diced raw onions

Instructions
1) Place 3 oz. of pork in the center of each tortilla.
2) Top with 1 tbps. of cole slaw per taco.
3) Add spicy mustard evenly over the top.
4) Top them off with raw diced onions.

Nutrition Info
Protein: 41 g
Carbohydrates: 44 g
Fat: 18 g

Want to turn up the heat?

Use this Kickin’ Jalapeno Cole Slaw instead of regular cole slaw.

This recipe is perfect for portion control, flavor, variety, and is balanced nutritionally. Try bringing to your next BBQ get together and let me know how everyone likes it!

Top 5 Testosterone Boosting Foods for Men & Women

Whether you’re just starting a bodybuilding routine or just looking to put on a few pounds of lean muscle mass, you want to make sure you’re supplying your body with the right resources so it can thrive. Boost your testosterone levels naturally and pack on some serious muscle with these 5 testosterone boosting foods:

Top 5 Testosterone Boosting Foods

1) Meat

Animal meat is a high quality source of protein and saturated fats which both support healthy testosterone levels in both men and women. Opt for lean meats like chicken breast, lean steak cuts, and turkey breast.

2) Coconut Oil

Coconut oil is a medium-chain triglyceride and saturated fat that supports testosterone production in the body but is also low in cholesterol making it a fantastic substitute for butter.

3) Eggs

Eggs are one of my favorite ingredients to cook with because they’re a high quality source of lean protein, saturated fat, vitamin b12, and fat soluble vitamins. I typically mix one whole egg with a few egg whites and cook them with mixed vegetables, low fat cheese, and complex carbs like potatoes or have a complex carb on the side like oatmeal.

4) Spinach

Spinach is a great source of magnesium which supports healthy testosterone levels. An easy way to get spinach in your diet is to add it to smoothies, omelets, sandwiches, and or juice it.

5 Diet Hacks to Increase Vegetable Intake

5) Shellfish

While I’m not a big shellfish eater, these little guys add testosterone boosting protein, flavor, and variety to your meal plan. I mostly use shrimp but you can also try oysters, mussels and lobster.

Try this Cajun Shrimp Quesadilla

Low testosterone levels could mean:
+ Low sex drive
+ Increase risk of obesity
+ Increased risk of reduced muscle mass in the body.

A lot of my recipes include meat, coconut oil, eggs, spinach and occasionally shrimp (shellfish) making them great for putting on lean mass, increasing testosterone and burning fat naturally.