Day 3: 30 videos in 30 Days MEAL PREP TIPS

Meal Prep Tips (Remember to LIKE & SHARE, PLEASE)

Protein Winter Squash Waffle Recipe

Ingredients

1/2 cup roasted acorn or kabocha squash squash, mashed
1/2 cup egg whites
3 TB unsweetened almond milk
1/2 tsp. vanilla extract
2 scoop Vanilla Vegan or Whey Protein Powder
1 TBS PB2 Powder
1/3 cup oat flour
1/2 tsp. baking powder
Pinch cinnamon
Pinch salt

TOPPING

1 TBS roasted winter squash (kabocha or acorn)
1TBS Vanilla Whey or Vegan Protein
1 tsp. PB2
1/2 TB unsweetened almond milk

How to Prepare

1. Preheat oven to 400 degrees. Cut an acorn squash in half and scrape out the seeds. Place on a baking sheet and roast squash approximately 45-60 minutes, or until browned and fork tender (this can be done in advance of making the waffles, even the day before).
2. Let squash cool and scoop out flesh into a bowl and mash with a fork.
3. Combine acorn squash mash, egg whites, almond milk, and extract in a food processor and blend until smooth. Add remaining ingredients (except for topping ingredients) and blend until smooth. If batter is too thick, add additional almond milk 1 tsp. at a time until batter consistency is reached.
4. Spray a preheated waffle maker at medium-high heat with non-stick cooking spray.
5. Pour batter until the waffle maker is ¾ full. Cook until waffle maker signals it is ready. Repeat this process until all batter is used. Note: the number of waffles this recipe yields will depend upon the size of your waffle maker. Just note that the recipe nutritionals are for 2 servings.
6. While the waffles are cooking, combine all topping ingredients and mix together until smooth. Place half of the topping onto each serving of waffles. Enjoy!

Option: Sprinkle with stevia (or your preferred sweetener) for added sweetness

(Slightly modified from FitnessRx Recipe)

Homemade Healthy Protein Bar Recipes

Shakeology Breakfast Bars

These chocolatey, fiber-rich, vegan-friendly bars will help keep you satiated until lunchtime.

Total Time: 10 min.
Prep Time: 10 min.
Cook Time: None
Yield: 12 servings, 1 bar each

Ingredients:
4 scoops Chocolate Vegan Shakeology
2 cups quick-cooking old-fashioned oats
½ cup unsweetened grated coconut
¼ cup chopped raw walnuts
¼ cup raisins
1 cup unsweetened almond milk
½ cup all-natural smooth peanut butter

Preparation:
1. Combine Shakeology, oats, coconut, walnuts, and raisins in a large mixing bowl; mix well.
2. Add almond milk and peanut butter to mixture; mix well with clean hands.
3. Press mixture into 8x8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 12 bars.

Nutritional Information (per serving): 

Calories: 224

Fat: 12 g

Saturated Fat: 4 g

Cholesterol: 0 mg

Sodium: 152 mg

Carbohydrate: 21 g

Fiber: 5 g

Sugar: 6 g

Protein: 10 g

Shakeology Sunshine Bars

Chocolate, honey, and bananas blend together to create this delicious snack.

Total Time: 3 hrs., 10 min.
Prep Time: 10 min.
Cook Time: None
Yield: 10 bars

Ingredients:
2 scoops Chocolate Shakeology
1 cup egg white powder
2 cups old-fashioned rolled oats
2 Tbsp. wheat germ
2 Tbsp. flax seed
1 tsp. ground cinnamon
½ cup unsweetened almond milk
¼ cup raw honey
¼ cup all-natural almond butter
2 ripe medium bananas, mashed
Nonstick cooking spray

Preparation:
1. Combine Shakeology, egg white powder, oats, wheat germ, flax seed, and cinnamon in a large bowl; mix well.
2. Add almond milk, honey, almond butter, and bananas; mix well with a spatula or clean hands.
1. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 3 hours.
3. Cut into 12 bars.

Nutritional Information (per serving):

Calories: 182

Fat: 5 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 107 mg

Carbohydrate: 25 g

Fiber: 4 g

Sugar: 10 g

Protein: 12 g

Natural Energy Drink Recipes

The Fire Hydrant (left) - 3-4 8oz glasses throughout the day

filtered water
1 slice lemon
1 pinch cayenne pepper

Other than getting 7-8 hours of sleep a night, staying hydrated is the most important thing you can do to help keep your body functioning at optimum levels. So this drink is just water with a squeezed lemon slice and a pinch of cayenne pepper. The lemon not only tastes good, but is also super alkaline* which helps your body maintain a healthy pH level. The cayenne pepper helps raise energy levels naturally and provides protection for your heart by helping to maintain proper cardiovascular movement throughout the body. Combining this with 4-5 glasses of regular water will bring you up to your recommended 8 glasses of water per day!

*For an explanation of lemons' miraculous transition from acidic outside of the body, to alkaline once ingested, visit this link: http://phbalance.wikispaces.com/Lemons+Alkaline%3F

The Quick Fix (center) - as needed, during the day
(I don't recommend drinking it at night as it might keep you up)

hot water
1 1/2 - 2 tsp honey (to taste)
1 inch of fresh ginger root
1/4 tsp ground cardamom
1/4 tsp tumeric

Cut off two thin slices of ginger and place in your cup or mug.
Use a garlic press to juice the remaining ginger into your mug.
Add both spices and fill your mug with hot water and stir.

This is the closest thing I found to a non-caffeine/refined sugar pick me up! And I find it pretty delicious. Ginger speeds up metabolism and increases circulation. It also aids in the digestive process which can help stave off the post lunch coma that contributes to the afternoon slump. Turmeric, a cousin of ginger, also helps speed things up in the body, including energy levels! And Cardamom has long been valued medicinally for its ability to increase circulation and improve energy. Honey is mother nature's equivalent of an energy shot and is one of the best kinds of sugars for your body.

The Heavy Lifter (right) - 1 glass in the morning

1 ripe banana
1/4 cup raw almonds or 2 tbsp almond butter
1 scoop of Shakeology (your choice of flavor)
2 washed kale leaves or handful of baby kale/power greens
1/2 cup plain yogurt
1 tbsp ground flax seeds
1 cup unsweetened coconut or almond milk

*According to Dr. Oz, sixty percent of women don't get enough protein in their diets and that is often the number one reason for fatigue! (http://www.doctoroz.com/media/print/11196) A morning protein shake is a really easy and delicious way to make sure that you're starting the day off well fueled. Pair this with a piece of whole grain toast or my favorite fiber cakes (recipe here) and you have everything you need to give you a solid energy foundation for the day.

The next steps are energy booster tips that I find, when done along with the drinks, help me keep on keeping on all day long!

7 Supplements: How to Gain Mass for the Skinny Guy

7 Supplements Gain Mass for the Skinny Guy

Share on facebookNutritional Supplements are a way for you to add additional nutritional value to your diet in addition to the regular food that you eat.  Supplements are not a substitute for working hard or eating right, but the will help enhance your progress by helping you to work harder and recover quicker.  If you are skinny and trying to build muscle mass and get ripped fast, then you will need to add supplements to your normal diet.  This is a list of the supplements that I take to help me build muscle mass and get the most out of my fitness routine.

1. Shakeology - This is the healthiest thing that you can put into your body.  Filled with 70 different ingredients it includes vitamins, minerals ,prebiotics , antioxidants, protein and amino-acids.  This delicious shake will boost your energy level, help to reduce cravings for processed junk food, lower your cholesterol and reduce your risk for heart attack.  Bottom line is that this drink just helps you to feel great and is a fantastic way to improve your overall nutrition.  

2. Whey Protein Powder - Protein is the building blocks of our muscle, but it can be difficult to get enough protein in your daily diet.  The rule of thumb to build muscle mass is 1.5 - 2 times your weight should be the grams of protein you eat per day.  For example, if you weigh 150lbs, so you should eat around 250 - 300 g of protein per day.  Using a Whey Protein powder in a smoothie or mixed in your Shakeology will help you to get the protein that you need to build lean muscle fast.

3. P90X Results and Recovery Formula - The Recovery Formula is a drink designed to be taken after you workout.  It is scientifically formulated to provide the nutrients needed by your muscles to recover quicker and stronger.  After your workout your muscles there is a window of 30-60 minutes where your muscles are primed to absorb nutrients.  The P90X Results and Recovery Formula provides the perfect balance of carbs and protein to recover quickly, build muscle fast, and reduce soreness.  Plus it tastes amazing - like an orange creamsicle.  It is so delicious that it helps me to push through the end of my workout just so that I can get to the drink!  You can buy the P90X Results and Recovery Formula from me by following this link.

4. Creatine - This supplement has become a staple for anyone trying to build muscle mass.  Creatine is produced naturally in the body and increases production of ATP, an energy source for muscles during brief, explosive periods of activity.  Research suggests that creatine may provide some benefit in improving performance in high-intensity, short-duration activities such as weight lifting and sprinting.  In Addition, studies have shown an increase in lean muscle mass as creatine helps muscle attract and absorb water.  I typically take 2.5 g before my workout and another 2.5 g after my workout.

5. Branch Chain Amino Acids (BCAA) - Our body breaks down proteins into Amino Acids which are used to repair and build muscle.  Supplemental BCAAs can be absorbed much quicker into the blood stream and delivered directly to the muscles.  BCAAs can be taken during a workout to replenish the Amino Acids that are burned during the workout.  The results are improved endurance during your workout, less pain from muscle fatigue, and improved metabolic recovery.

6. Omega 3 - There are numerous benefits of taking Omega 3 Fatty Acids including the promotion of a healthy heart, lower cholesterol, improved immune system, lower blood pressure, and reduce inflammation.  In addition recent studies have indicated that Omega 3 can aid in Protein Synthesis, meaning muscle growth.  Omega 3 is not only key to build muscle, but is a key component in overall health.

7. Suma Supplement- Super Suma is made from suma root ("Brazilian ginseng") and contains Beachbody's exclusive plant-based enzyme system for enhanced benefits. Use daily to help amp up muscle strength, size, and endurance. It helps enhance testosterone production, contains no risky or untested ingredients, sugars, starches, synthetic materials, yeast, grains, or excipients, is a powerful adaptogen that strengthens the body, supports protein synthesis for faster muscle repair. 

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What's the "Perfect" Shake For Anytime of the Day?

 Nutrition & nutritional timing can make a huge difference in your energy level, training performance, and results from training.  Here are some helpful recipes & tips on supplementation & nutritional timing!

The Perfect Pre-Workout Shake Recipe

25-35g whey protein powder
5g Essential Amino Acids
1.1-1.5g instant oats per kg of body mass
2mg caffeine
2g beta alanine
2g creatine
2g L-Arginine

Protein and Essential Amino Acids

Protein, of course, is the fundamental building block required for new muscle growth. But to make sure it reaches your muscles fast, you need Essential Amino Acids. A University of Texas study found protein synthesis was increased when EAAs were taken immediately before resistance exercise. Use 25-35 grams of quality whey protein and 5 grams of EAAs to form the basis of your pre-workout shake.

Instant oats

Getting some quality carbs to fuel you up for your workout is crucial. Researchers at Ohio State University in Columbus found that taking 1.1-1.5 grams of liquid carbohydrate per kg of body mass 60 minutes before exercise greatly improved athletic performance. Ideally, go for low GI carbs like instant oats to ensure your body gets a steady release of energy throughout your routine, so you can maintain your strength and power right through to the last rep.

Caffeine

Researchers at Yale University found as little as 200 milligrams of caffeine before a workout increases strength endurance. Experts believe it stimulates the production of the neurotransmitter beta-endorphin, which studies show can reduce pain and perceived fatigue. Less pain + reduced fatigue = a superior workout. It’s a simple equation. Add a very, very small teaspoon’s worth to your pre-workout shake mix.

Beta alanine

This non-essential amino acid increases the concentration of the dipeptide carnosine in your muscles. Which enables them to work harder for longer. It also prevents lactic acid build-up during intense exercise, reducing fatigue. A study at Florida Atlantic University found taking beta alanine before training significantly enhanced endurance performance. So you can train harder for longer, create more microtears in your muscles, and bulk up faster.

Creatine

The subject of hundreds of studies, creatine monohydrate has been repeatedly proven to improve power, strength and muscle growth, while reducing the time it takes to recover between intense bouts of exercise. More specifically, a University of Memphis study found that creatinesupplementation before training promotes significantly greater gains in fat-free mass, ups your maximum lifting load, and improves sprint performance during resistance training. It’s your essential one-stop body-booster.

L-Arginine

The fifth and final ingredient you should ensure goes into your pre-workout shake is L-Arginine. Scientists have found it has a number of beneficial effects on the body, such as improvingendurance and reducing recovery time. When taken in a pre-workout shake, it boosts your nitrogen oxide levels, which are responsible for increasing the flow of blood and nutrients to your muscles – improving your lifting capability.

Add 2 grams of L-Arginine to finish off the perfect pre-workout shake. Mix well. And knock it back 45-60 minutes before your workout.

Post-Workout Shake

The content of the shake you drink after training has a big effect on the amount of muscle your body is able to build. If you’re looking to pack on muscle, these are the ingredients to look out for in your post-workout shake.

Whey protein – to build and repair muscle

After a workout, your muscles are starved: they require protein quickly in order to repair microtears and increase in size. Ensure you down your shake as soon as possible after your workout – and always within 60 minutes of dropping that last weight. University of Texas research revealed that after a workout your muscles' ability to absorb protein increases by 50%. “A sizeable scoop (at least 40g) of wheyprotein forms the base of any decent post-workout shake,” says Martin MacDonald, performance nutritionist for the Great Britain Olympic Weightlifting team.

Carbs and leucine – to speed up protein and nutrient absorption

A large serving (around 60g) of very high GI carbohydrates in your shake (dextrose or maltodextrin are good options) is a must. Researchers at Maastricht University in the Netherlands found carbs dramatically boost insulin levels, which in turn increases the absorption of protein. Similarly, a very small teaspoon (approximately 3g) of the essential amino acid leucine in your shake will also significantly increase the rate of protein synthesis in your muscles and speed up your body's nutrient absorption, according to University of Birmingham research. Which means more muscle fuel. And faster muscle gains.

HMB – to reduce muscle soreness

Just 1.5g of the amino acid HMB (Beta-hydroxy beta-methylbutyrate) in your shake will greatly decrease muscle soreness after a workout, discovered researchers at The School of Life Sciences, Kingston University. So you’ll be able to train again sooner, free from aches and pains.

Best Bed Time Shake Recipe

30 grams Casein protein
2g L- Arginine
2g L- Lysine
5g Glutamine
1g HMB

Slow Release Protein

The 7-9 hours you (should) spend asleep are crucial for muscle growth. Since you can't chomp chicken every few hours, you need to pick a pre-bed shake that delivers vital amino acids and peptides throughout the night. Recent studies conducted at the University of Auvergne, France revealed dietary amino acid absorption is slower in casein than in whey protein. So favor casein protein as the basis of your pre-bed shake.

L-Lysine and L-Arginine

Your body produces up to 70% of its human growth hormone (a prime driver of muscle growth) while you are asleep. A University of Turin study saw subjects triple their HGH levels with L-Arginine supplementation – and a University of Rome study found that combining L-Arginine with L-Lysine was 10 times more effective than taking L-Arginine alone.

Glutamine

During deep sleep, your body releases potent substances that strengthen your immune system. Research from the University College of Dublin found the immune-boosting properties of glutamine were so impressive, it was used to treat patients with inflammatory conditions. Putting 5g in your shake to support a healthy immune system and fend off injury and illness is especially vital for those undertaking rigorous training schedules.

HMB

HMB (beta-hydroxy beta-methylbutyrate) is an amino acid that has been proven to delay the breakdown of muscle protein, promote tissue growth and strengthen the immune system. Enough said.

Perfect Fat-Loss Shake Recipe

25-35g whey isolate protein powder
2g Conjugated Linoleic Acid
200mg of Green Tea powder
200mg caffeine
200mg chromium

Protein

As well as encouraging muscle growth, protein stimulates the metabolism far more efficiently than both carbs and fat, due to the energy demands that using amino acids places on the body. This encourages post-workout fat-burning. Aim for 25-35 grams of whey ‘isolate’ – it’s been filtered to ensure it contains less carbohydrates, fat and calories than whey ‘concentrate’.

Conjugated Linoleic Acid

A study conducted at the Betanien Medical Center in Oslo, Norway, discovered that subjects who were given the naturally occurring fatty acid CLA over 12 months saw significant decreases in body fat. Just a couple grams in your shake will encourage your body to torch fat after your workout.

Caffeine

Recent research from Columbia University is one of innumerable studies to conclude that caffeine hastens fat reduction. It has also been shown to improve performance in short-term, high-intensity exercise – exactly the kind of workouts you should be doing when trying to shed unwanted pounds.

Green Tea

Those who drank a cup of green tea daily and exercised for 180 minutes a week over a 12 week period lost  4.4 lbs (2 kgs) – over double the weight drop experienced by those who exercised the same amount but shirked the chai – found a study in the Journal of Nutrition found

Chromium

Naturally present in wholegrain breads, meats and vegetables, chromium is a trace mineral required for normal growth and development. Adding some to your shake will help you melt away blubber and get lean faster. Research from the Health and Medical Research Foundation in San Antonio, Texas, found that a 200mg chromium supplement results in a significant improvement in your body composition index – the ratio of body fat to lean body tissue.

Sources: 

1) Ross Edgley, Sports Medicine 

2) Men's Health Magazine 

3) Journal of Nutrition

4) As well as multiple other sources, cited within this post

Benefits of Soaking Nuts/Seeds & Sprouting! Made Easy!

If you've started reading raw cookbooks, you've probably noticed that soaking nuts and seeds is a pretty common practice!

The main reason soaking nuts and seeds is so important is because they contain enzyme inhibitors.

The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing.

Nature allowed the inhibitors and toxic substances to be easily removed when the conditions (enough rain and sun) were met.

In nature, when it rains the nut gets enough moisture so it can germinate and produce a plant. The plant then continues to grow with the sunlight.

By soaking nuts and seeds, you release these toxic enzyme inhibitors AND increase the life and vitality contained within them!

The Benefits of Soaking Nuts and Seeds

• Enzyme inhibitors get neutralized.


• The amount of vitamins your body can absorb increases.


• Gluten breaks down so digestion is much easier.


• Phytic acid, which inhibits the absorption of vital minerals, is reduced.

Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature.

Below is a soaking and sprouting chart. 

Soaking and Sprouting Times

Nut / Seed	Dry Amount	Soak Time	Sprout Time	Sprout Length	Yield
Alfalfa Seed	3 Tbsp	12 Hours	3-5 Days	1-2 Inches	4 Cups
Almonds	3 Cups	8-12 Hours	1-3 Days	1/8 Inch	4 Cups
Amaranth	1 Cup	3-5 Hours	2-3 Days	1/4 Inch	3 Cups
Barley, Hulless	1 Cup	6 Hours	12-24 Hours	1/4 Inch	2 Cups
Broccoli Seed	2 Tbsp	8 Hours	3-4 Days	1-2 Inches	2 Cups
Buckwheat, Hulled	1 Cup	6 Hours	1-2 Days	1/8-1/2 Inch	2 Cups
Cabbage Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2 Cups
Cashews	3 Cups	2-3 Hours			4 Cups
Clover	3 Tbsp	5 Hours	4-6 Days	1-2 Inches	4 Cups
Fenugreek	4 Tbsp	6 Hours	2-5 Days	1-2 Inches	3 Cups
Flax Seeds	1 Cup	6 Hours			2 Cups
Garbanzo Beans (Chick Pea)	1 Cup	12-48 Hours	2-4 Days	1/2-1 Inch	4 Cups
Kale Seed	4 Tbsp	4-6 Hours	4-6 Days	3/4-1 Inch	3-4 Cups
Lentil	3/4 Cup	8 Hours	2-3 Days	1/2-1 Inch	4 Cups
Millet	1 Cup	5 Hours	12 Hours	1/16 Inch	3 Cups
Mung Beans	1/3 Cup	8 Hours	4-5 Days	1/4-3 Inches	4 Cups
Mustard Seed	3 Tbsp	5 Hours	3-5 Days	1/2-1 1/2 Inches	3 Cups
Oats, Hulled	1 Cup	8 Hours	1-2 Days	1/8 Inch	1 Cup
Onion Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2-2 Cups
Pea	1 Cup	8 Hours	2-3 Days	1/2-1 Inch	3 Cups
Pinto Bean	1 Cup	12 Hours	3-4 Days	1/2-1 Inch	3-4 Cups
Pumpkin	1 Cup	6 Hours	1-2 Days	1/8 Inch	2 Cups
Quinoa	1 Cup	3-4 Hours	2-3 Days	1/2 Inch	3 Cups
Radish	3 Tbsp	6 Hours	3-5 Days	3/4-2 Inches	4 Cups
Rye	1 Cup	6-8 Hours	2-3 Days	1/2-3/4 Inch	3 Cups
Sesame Seed, Hulled	1 Cup	8 Hours			1 1/2 Cups
Sesame Seed, Unhulled	1 Cup	4-6 Hours	1-2 Days	1/8 Inch	1 Cup
Spelt	1 Cup	6 Hours	1-2 Days	1/4 Inch	3 Cups
Sunflower, Hulled	1 Cup	6-8 Hours	1 Day	1/4-1/2 Inch	2 Cups
Teff	1 Cup	3-4 Hours	1-2 Days	1/8 Inch	3 Cups
Walnuts	3 Cups	4 Hours			4 Cups
Wheat	1 Cup	8-10 Hours	2-3 Days	1/4-3/4 Inch	3 Cups
Wild Rice	1 Cup	12 Hours	2-3 Days	Rice Splits	3 Cups

Soaking Nuts and Seeds

1. Gather your raw, organic nuts or seeds.


2. Rinse them in purified or distilled water.


3. Place them in a glass or stainless steel bowl.


4. Cover with twice as much water as the nuts or seeds. (1 cup of nuts to 2 cups of water).


5. Cover the bowl with something breathable like a cloth towel.


6. Drain and rinse the nuts or seeds every 3 or 4 hours.

The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well.

---

Sprouting Nuts and Seeds

1. Follow the process above for soaking nuts and seeds.


2. Place the soaked and rinsed nuts or seeds in a sprouting jar. You can get this online or at a health food store.


3. Cover the jar with screening, cheesecloth, or sprouting lids.


4. Put the jar face down, at an angle in a low light place. A dish rack or a high rimmed bowl works well because it allows the excess water to drain out.


5. Rinse every 8 hours. To rinse: Fill jar with water. Shake vigorously. Drain. Repeat 2-3 times.

Make sure you drain the jar well. Seeds
that sit in water can spoil the whole jar!

6. Once sprouting begins, place in a sun lit area. Don't place in direct sunlight though. Continue to rinse every 8 hours.


7. Let the sprouts grow for the suggested number of days.

After the final rinse, let the sprouts dry completely! They should be dry to the touch. This is very important! Refrigerated produce dies quickly.

The sprouts can then be stored in the refrigerator for up to 6 weeks. 

Cinnamon Swirl Protein Bread

Weekends are my favorite time to bake healthy goodies for me & my family.  This is a recipe is inspired by Jamie Eason's recipe I tried & absolutely LOVED!  It tastes so good & it was a HUGE hit...didn't last long at my house!!

First layer of batter, then top with Cinnamon/Xylitol Blend

Add the rest of the batter

Add remaining Cinnamon/Xylitol Blend & w/ a knife swirl!!!  

Final Product:  Yummy & Delicious!

Nutrition Facts:

Makes 16 squares
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein

Ingredients:

• 1/3 cup Ideal (Xylitol)
• 2 tsp cinnamon
• 1 1/2 cups oat flour + 2 scoops vanilla whey protein (genesis pure complete shake)
• 1 tbsp baking powder
• 1/2 tsp salt
• 1/2 cup Xylitol or ¼ cup Truvia or Stevia in the Raw
• 2 egg whites
• 1 cup unsweetened almond milk 
• 1/3 cup or 1 4oz jar of baby food applesauce (or other flavors work too) and ¼ cup low sugar vanilla yogurt (optional)

Directions:

1. Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.


2. In small bowl combine: (set aside)

• 1/3 cup Ideal Xylitol
• 2 tsp cinnamon

3. In a large bowl combine: (whisk together)

• 1 1/2 cups oat flour + 2 scoops vanilla whey protein
• 1 tbsp baking powder
• 1/2 tsp salt
• 1/2 cup Ideal Xylitol or ¼ cup Stevia 

4. In a medium bowl combine: (whisk together & add to lrg bowl)

• 2 egg whites
• 1 cup unsweetened almond milk
• 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

5. Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).


6. Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.


7. Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.