Carrot Cake Bars

Protein Carrot Cake Bars
Makes 16 bars



What you’ll need:

1 cup coconut flour
2 scoops vanilla whey protein
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
3/4 cup Stevia
8 oz baby food carrots
4 oz water

How to make them:

1. Preheat oven to 350 degrees.
2. In a large bowl, mix together the flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt.
3. In a separate bowl, mix egg whites, Stevia, baby food carrots and water.
4. Pour the egg/carrot mixture into the dry ingredients and mix together well.
5. Lightly grease a 9×9 baking dish with non-stick butter spray and add mixture, spreading evenly.
6. Bake 20-30 minutes until done. Enjoy!

What’s in them:

Each bar has 47 calories, .75g fat, 5g carbs and 5g of protein.



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To eat "paleo," or not to eat "paleo??!!"
That is truly the question of our time! I'm more of a paleo guidelines kind of guy... I don't follow it to the "T" but I do recommend many recipes b/c they definitely are delicious. On that note, they can also be expensive.

Here is my favorite recipe to date.

Banana Paleo Bread

Ingredients
4 bananas, yellow (2 1/2 cups mashed or 575 grams)(they can be yellow bananas)
4 eggs
1/2 cup almond butter (140 grams)(or coconut, sunflower seed, macadamia nut, etc butter)
4 tablespoons grass-fed butter, melted (can substitute coconut oil)
1/2 cup coconut flour (75 grams)(or almond flour, macadamia nut meal, etc)
1 tablespoon cinnamon
1 teaspoon baking soda
1 teaspoon baking powder (gluten free or homemade)
1 teaspoon vanilla
pinch of sea salt

Instructions
Preheat your oven to 350 degrees fahrenheit
Combine your bananas, eggs, and nut butter, and grass-fed butter in a blendtec, blender, food processor, or mixing bowl and mix well (if using a mixing bowl you need a good hand-mixer)
Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well
Grease a 9×5 glass (see notes) loaf pan with a fat of your choice (I used grass-fed butter). If you use a metal pan it will probably bake in 35-40 minutes so start checking at 35 to ensure the middle stays moist
Pour in your batter and spread it evenly throughout
Place in your preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean
Remove from oven and flip your bread out onto a cooling rack
Slice and serve

Variations
Cranberry Orange – Only use 3 tablespoons of butter. Add zest of one whole orange diced, juice of one whole orange, and1 cup dried cranberries or fresh if you want
Chocolate Blueberry – Add 1 cup of fresh blueberries and 1/2 cup of cocoa powder
Pumpkin Pecan – Reduce the almond butter to 1/4 cup and add 1/2 cup of pumpkin puree and 1 cup of roughly chopped pecan pieces

Notes
If you want to make these into muffins, use the same recipe and for mini muffins bake approximately 25 mins and normal size muffins 30-35 minutes.
Nutrition Information
Calories: 206 Fat: 17 grams Carbohydrates: 10 gram Sugar: 1 gram Sodium: 207 grams Protein: 6 gram




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Supplements

Supplements are helpful, but do they really make a difference??

I have spent hundreds of $$$ on different supplements. Here are my findings.

You need: a basic multi-vitamin! I get mine from GNC.
I have taken some type of caffeine pill since day one. Caffeine comes in many forms, the cleanest version is green tea.

I have also taken many "Thermogenics." They are designed to speed up metabolism so that you burn more calories through your day and specifically your workouts. The common ingredients that you find in Thermogenics are Niacin and more caffeine. Also something popular in high-end supplements is Cayenne Pepper Fruit.

So.... Now a days I take cayenne pepper as a stand alone product, as well as cinnamon bark extract, which is designed to control hunger and glucose levels. I also take a CLA (stops your body from storing fat) and that includes my green tea.

In summary, find cayenne pepper, green tea, and a CLA of some sort and you'll be in good shape. Don't spend ton of money on crap that has a name on it. Keep it natural. You'll get amazing results with just eating clean, and training hard!

On a side note; I do take a protein shake once daily at least to add in 20-25grams of protein. Get one with minimal sugar (less than 2g) and very few carbs (6g or less)... Hopefully this is helpful. Message me with questions.



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Breakfast!

It is the most important meal of the day, and many of us trying to lose weight don't eat it. The most common excuse that I hear is, "I don't have time."

Plan your meals including breakfast. Hard boil eggs for the whole week. 2 dozen, and keep them in a bowl in the fridge. Fast, easy, and healthy. I am not eating the yolks at night, but in the morning, 2 hard boiled eggs, and apple or banana is more than sufficient.


I love making Smoothies. One of my favs is called the Apple Pie smoothie.

1 apple, seeds and core removed.
6 ice cubes
1 cup of unsweetened almond milk.
10 almonds
1/2 teaspoon of cinnamon
pinch of nutmeg, and ground clove.
1/2 cup of plain  or vanilla greek yogurt, or 1/2 of banana.

Blend for 30 seconds minimum.


Yum Yumminess!!!!