Pumpkin Bread Guilt Free 

Pumpkin Bread is great for fall. Who doesn’t have a tough time with baked good temptations in the fall and winter holiday season?

My solution is to make those 250 + calories count for real nutrition rather than most of the calories coming as empty calories from sugars or butter.

This is my original recipe for a pumpkin bread that will double nicely as a healthy breakfast or daytime snack. I say daytime because I typically eat my carbs earlier in the day. Less likely for unused energy to turn to fat during daytime hours.

Ingredients

1 can Pumpkin Puree 15oz

3 cups plain Quaker Old Fashioned oats.

1 cup of egg whites

3 scoops of whey protein powder. (vanilla, toffee, caramel or unflavored variety works: I used Titan Toffee Macchiato)

Optional: 1 cup of zero calorie sugar substitutes for baking (recommend Truvia for baking or Splenda for baking.

1/2 cup of almond meal

2 teaspoons of pumpkin spice

2 teaspoons of baking soda

1/2 teaspoon of salt

NUTRITION: full loaf cake is 7 servings. 278 calories: 20 grams of protein, 31.7 grams of carbs, 7.7 grams of fat. Only 4.9 grams of sugars from the pumpkin. No added sugars.

Optional add ins if desired based on your dietary needs:

Chopped pecan pieces: 1/4 cup adds 20 calories per serving and 2 grams of fat.

Two snack boxes of raisins (1/4 cup) adds 25 calories of carbs from natural sugars per serving. Avoid if watching sugars! This little bit doubles the sugar content.

Method:

Mix oats in food processor until ground into coarse flour.

Mix all ingredients into large mixing bowl and stir together.

Heat oven to 325 degrees,

Spray loaf pan with a light spray of spray coconut oil. Dust with oat flour for a perfect non-stick if desired.

Pour batter into prepared pan and place in oven to bake 40-50 minutes. Cake should not be shloshy in the middle, but you do want it very moist. Do not over bake!! It should rise and be firm.

Enjoy at breakfast, brunch or even post workout with coffee or hot tea!

This healthy recipe has your heart healthy oats, proteins from whey and eggwhites. Healthy fats from almond meal and maybe pecans. Not to mention lots of vitamin A, plus Vitamins C, calcium, iron and fiber from pumpkin while avoiding empty calories that have no nutritional value from processed enriched flour, butters, sugars etc! Enjoy guilt free if you avoid adding butter or jams! Would it taste good with butter or jam? Sure. If you do add these traditional enhancers is it going to make you fat? Well, in short…yes. Yes it will. Not so much as a second bowl of ice cream and cake, but it does make a difference if you want a healthier lifestyle. Refrigerate and warm in the microwave or oven by the slice.  Eat the healthy.

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What is the big deal with protein?

Protein is one of the three major macronutrients. Protein, Fats, Carbs(Carbohydrates). They are divided into those three categories because nutritionally the body needs each everyday, and they are fundamentally different enough that one cannot replace the other in a healthy diet. Nutrition professionals believe that a balance of these nutritients to be crucial to health and weight management.

To understand protein use in the body, first of all, understand what is protein. Protein is meat including beef and poultry. It is also fish and eggwhites. Whey/Milk/Soy/Vegan protein powders too. These are considered whole proteins or primary sources of protein. They have a complete amino acid profile and are leanest without significant amounts of fat and carbs.

Primary lean proteins chicken, Fish, turkey, Eggwhites!

Amino acids are biologically and nutritionally important compounds that are the protein molecules used internally by the body when the food is broken down during digestion.

Secondary sources have “some” protein including whole or reduced fat milk, beans, legumes, seeds, yogurt, peanuts, tree nuts, whole eggs, whole or sprouted grains and even broccoli. While a few of these have all of the amino acid profile of whole proteins,  most importantly they all also have other primary macronutrients to take into consideration. The trick to partial protein or secondary proteins is to balance all of your nutrients. If you rely on beans to get enough protein you may be consuming too much carb. Beans have both protein and carb. Nuts and nutbutters have more fat than protein. Whole eggs are high in fat and cholesterol. While some dietary fats are good for you, eating enough whole eggs to get a sufficient amount of protein will cause your fat to be too high. One egg has 30 calories from protein and over 40 calories from fat!

Secondary protein with carbs or fat too!

And broccoli? Well let’s just say it is near stomach stretching physically impossible to get a full serving of protein from broccoli and you still would not have a balanced source of protein compounds. One cup of Milk alone has 8 grams of protein, but also 13 grams of carbs with 12 of the 13 grams being from milk sugars like lactose.

Eggs are wonderful. Egg whites have protein without the fat, so I recommend that people in a high protein diet, eat more egg whites than whole eggs. One or two yolks is plenty of fat, yet you can benefit from another egg or two of the white part!

Why is protein important? While carbs and fat provide ready sources of energy, the protein molecule provides raw materials to feed cell regeneration. Carbs, or carbohydrates, are energy sources that always turn to fat if not burned off by the body’s activity level. Protein is first used for the raw materials for hair, skin, nails, brain cells, and of course muscle. Then the excess in one meal is converted to energy. This is why protein should be eaten in small meals throughout the day, while carbs and fats are timed for when the body needs the energy for exercise. Beware of using carbs and sugar for the energy to combat tiredness. Yes, that spike in sugar will spike alertness, but will also convert to fat if actual energy is not expended to burn it off!!

Nutrition Value of Snickers Bar
Mostly Sugar/Carb
Lots of FAT
Very little protein

Energy from mostly sugar that turns to fat.

 

 

Many people believe that protein is what bodybuilders use to get big. While muscle protein does come from dietary protein, it does not directly cause muscle growth without the weightlifting and specific exercise strategy to require additional strength!

During a dieting phase, protein maintains muscle while reduction in carbs and fats (reduction: not elimination) help to place your body in a calorie deficit. Too little protein with a calorie deficit below what the body needs to run for basic activity, also can cause your body to cannibalize the muscle protein to provide the raw materials for other functions!

Therefore bodybuilders do not so much eat tons of protein to get big, but eat regular consistent amounts of protein to maintain what they’ve built in the gym!

How can protein benefit you? Seeking weight loss, or a fitter look, it is important to get your required nutrients from protein and then low calorie, high nutrient vegetables like broccoli, spinach, green beans, and kale etc. These foods are highly utilized in the body without adding to fat stores.

Pro Bikini Competitors

While more calorie dense than lettuce and salad greens, protein not only performs the vital task of building the structure of your lean body it also has the effect of creating a more satiated feeling from food. From the act of chewing through the greater calorie expenditure during digestion the effect of processing proteins is that your body uses  more of the calories from this food.

Protein is a key macronutrient. It performs a different role in the body from fat and carbs.

To round out a balanced diet, next comes the energy required to do exercise. Depending on your energy expenditure from work, life, and exercise intensity add a carb for breakfast, before and after workouts, plus a healthy dietary fat at night for hormone balance with your proteins. These are some added strategies that a nutrition coach can help you with! Contact me for more information to help you get the nutrition you need, at the time of day it can benefit you the most, with the quantities you will need meet your specific goals!

www.fitatfiftysamantha.com

#Nova_maxmuscle

References for further reading:

http://www.macronutrients.net/micronutrients-vs-macronutrients/

http://mynutrition.wsu.edu/nutrition-basics/

http://www.fitday.com/fitness-articles/fitness/6-exercises-you-can-do-right-now-for-better-abs.html

 

 

 

Cardio: What you need to know

Cardio is short for cardiovascular. In the exercise world, this is running, treadmill, elliptical, aerobics, Zumba, kickboxing, plyometrics, biking, walking, swimming, and more. Cardio is a fairly regular movement repeated for purpose of getting your heart rate up. It’s all good.runner

Raising your heart rate burns calories. Good stuff. If you are happy where you are, or you do cardio sports for enjoyment or goal setting then awesome. My blog is not for you. Continue reading

Back to workouts!

Welcome to my primer on working your back. Everyone needs a strong back to protect the spine, and to balance all that work you’ve been doing to build your chest!

I have provided a plan and some variations for chest exercises in an earlier blog post.Weak upper body? Train chest! As I mentioned in the post for triceps, you should also work biceps for balance and strength. If you only work one side of a muscle pair, then you will create some issues of their own, and at a minimum the first issue will be a lack of overall strength. Therefore since we have muscle exercises for our chest, we also need muscle exercises for the back! Continue reading

Workout structure and planning!

The best advice I received early on in my fitness revolution and kickoff of my midlife transformation is, “don’t go to the gym without a plan.” I have stuck to that every day for the last two years.  

Don’t fall into the trap of feel good fitness. That is where you do enough to get sweaty and think you will receive gains and big calorie burns. Continue reading

Weight loss nutrition 101.

How to get your nutrition and lose weight 101. I started this blog post as a review, so bear with the next paragraph. I quickly realized that talking about how great a product is would be empty if my readers did not understand why it is important to use a protein!

MyProtein, the number one sports nutrition brand in the UK, is branching into international markets in the US. The folks there were kind enough to send me some of their products to review. I loved them, and want to share that information with you, and most importantly how these nutrition supplements figure into your fitness and weightloss plan. I will do specific product reviews and comparisons against some of my other favorites and how to chose the right protein supplement for you in my next blog. img_5625 Continue reading

Weak upper body? Train chest!

The ability to push, to push yourself up off of the bed, the floor, to hold yourself with good posture and to maintain good mobility are foundational reasons to train your chest. Women have a love/hate relationship with their chest. They want them bigger or smaller or perkier. Honestly, training your chest has little to do with the your breast tissue real or implants. Breast tissues are made up of glands and ducts for milk production and fat cells. Training the muscle lying underneath will make you stronger.  What can affect the breast size is the fat loss as you lose body fat, and that can come from cardio, diet and any weightloss efforts, but chest strength will never steer you wrong. Continue reading