Badass Fitness

Cavegirl Eats: Pumpkin Chocolate Brownies Packed with Protein!

You know a brownie is pretty healthy if I am serving it up to my students after two challenging Halloween Eve cycling classes - one of them at 6 am!

And you know that brownie also happens to be really delicous when, after a bite or two, a few of them declare: 'I NEED this recipe!"

Well, I'm not one to deny the masses their healthy brownies, so here it is! They are gluten free, mostly paleo (primal, really), high in protein and fiber with a low glycemic index -- and fully tasty. Thanks to GNC Live Well for the awesome  protein powder I used in these!!!

I actually combined and then added my own twist to two separate recipes I found for pumpkin protein brownies, one of them dubbed a "breakfast brownie."

Here's how my recipe ended up:

Pumpkin Chocolate Protein Brownie

Ingredients

• 1/4 cup almond butter
• 4 Tbsp. Chocolate PB2 Powder
• 1/2 cup protein powder - I highly recommend GNC Total Lean, Lean Shake chocolate or pumpkin spice
• 1 small can organic pumpkin
• 2 eggs
• 1/2 cup agave nectar
• 1 tsp. baking soda
• 2 tbsp. coconut oil 
• 4 Tbsp. cocoa powder
• 1 Tbsp. cinnamon
• 1 Tbsp. pumpkin pie spice
• 1 tsp. vanilla
• 10 drops chocolate flavored liquid stevia
• 1/2 cup raw cacao nibs (or dark chocolate chips)

For frosting:

• 2 scoops protein powder (again, love the GNC Lean! Try the pumpkin spice for the frosting in one batch, chocolate in another!)
• 1/4 - 1/3 cup unsweetened chocolate almond milk
• 1/4 cup raw cacao nibs or dark chocolate chips

Directions

1. Preheat oven to 350 degrees and grease with Pam or coconut oil an 8x8 inch pan.

2. Combine (I mixed by hand) all brownie ingredients except cacao/chocolate in a large bowl, mixing just until all ingredients are blended into a nice uniform batter. There might be a few clumps - all good. Just don't overmix. Fold in the cacao/chocolate. 

3. Pour batter into the pan and bake 30-35 minutes or until batter comes away from sides of the pan and a knife inserted comes out clean. Cool.

4. For frosting, mix the protein powder and milk together, adding more or less milk to get to desired consistency. Spread over the brownies. Let it set, then cut and enjoy! 

Coming next week: A PowerCore circuit, healthy chicken "fried rice," and a new mom's inspiring post-baby transformation!

Cavegirl Eats: Chocolate Cravings, SQUASHed!!!

Going Paleo has made this Cavegirl adventurous.

Admittedly, not "go chase after wild boar" adventurous. More like "try foods and food combos you never would have before" adventurous.

Cauliflower curry "chicken fried rice"? Check! (blog/recipe on that to come!)Delicious pumpkin bread with not an ounce of wheat flour or dairy? Check! Spaghetti squash with a pumpkin-tomato sauce? Get in this tummy!

And while I haven't abandoned pumpkin as my fave fall gourd - that would just be wrong and foolish - I am discovering a second love in my Paleo eating adventures this season: the butternut squash.

Yeah, I know...Butter-who?!? But trust the Cavegirl on this one. Butternut squash is da bomb. And it is even more awesome when paired with chocolate. Go ahead, read back over that again. It is not a typo. Butternut squash + chocolate = a little taste of awesome on the tastebuds.

I recently tried this pairing two ways: hot and cold, liquid and pancake fluffiness. The butternut-chocolate smoothie was so good, and very similar to my fall pumpkin smoothie except it was heavier on the chocolate and the butternut squash lends a slightly different flavor than pumpkin. Ditto the chocolate squash pancakes, which I adapted from a basic Paleo pancake recipe by adding in squash just as I would pureed pumpkin.

Butternut squash is a lot like pumpkin in its culinary adaptability and high nutrition profile. In fact, you can substitute butternut squash for pumpkin in most recipes.

I am also embracing pumpkin's fall "cousin" for a few reasons:

• One cup of butternut squash has just 80 calories that are basically fat free and very high in fiber.
• One cup delivers almost half of daily vitamin C needs and more than 100% of daily recommended vitamin A (beta carotene). High beta-carotene levels help protect against age-related macular degeneration and some studies point to it for preventing breast cancer.
• It is so versatile in the kitchen. It can be baked (at 350 degrees for about an hour) and then used as I did in pancakes and smoothies, or pureed into soups and chilis. You can also mash it or cube and roast it with seasonings that are sweet (cinnamon, honey, etc.) or savory (garlic, rosemary, sea salt, pepper, etc.)
• For a quick dessert, I top a cup of baked butternut squash with cinnamon, a teaspoon of honey and almond butter or PB2 Powder and heat it in the microwave. Holy amaze-balls. Try it!

And the next time a chocolate craving hits, try one of these bad boy recipes below. They can be breakfast, lunch, workout fuel, or "breakfast for dinner"! (If you aren't sure where to get any of these ingredients, most health food stores have them or go online to Swansons. They have it all!)

Chocolate-Butternut Power Smoothie

Ingredients

• 1 cup chocolate unsweetened almond milk
• 1 scoop chocolate egg white protein powder (I used Jay Robb)
• 1/2 cup baked mashed butternut squash
• 1 Tbsp. cocoa powder
• 1 Tbsp. cinnamon
• 1 tsp. pumpkin pie spice
• 10-12 drops liquid stevia
• 1 Tbsp. chia seeds
• 1/8 tsp. each xanthan and guar gum (all-natural thickeners)
• 1/2 cup or so of Ice cubes

Directions: Mix all ingredients into a blender, Vitamix, etc. for about 2 minutes until it is thick and frothy like a milkshake! SO good:)

Nutritional info: 200 calories, 7 grams fat (all good fats!), 18 grams carbs, 7 grams fiber, 1 gram sugar, 18 grams protein

Squash the Chocolate Monster Pancakes

Ingredients

• 4 Tbsp. coconut flour
• 1/2 cup baked mashed butternut squash
• 1/4 to 1/3 cup unsweetened chocolate almond milk
• 2 eggs, 1 egg white
• 1 Tbsp. agave nectar or honey
• 1/2 tsp. apple cider vinegar
• 1 Tbsp. cocoa powder 
• 1 Tbsp. cinnamon
• 1 tsp. pumpkin pie spice
• 1/4 tsp. baking soda
• 1 Tbsp. coconut oil
• Toppings: sugar-free maple syrup, fresh fruit or your fave nut butter

Directions

1. Mix all ingredients together, stirring just until combined. Batter will be slightly thicker than regular pancakes.

2. Heat coconut oil over medium-low heat in a pancake griddle/pan. These pancakes will not cook properly at medium high or high, so be patient.

3. When the pan is heated, spoon the pancake batter into small circles. Let them set and flip once the bottoms start to brown, after about 2 minutes (these won't bubble up like regular pancakes).

4. Serve with sugar-free maple syrup, fresh fruit or your favorite nut butter. (Note: this makes 8 small pancakes, so I enjoyed half for breakfast and half for a mid-afternoon snack!)

Nutritional info (for all 8 pancakes):  400 calories, 18 grams of fat  33 grams of carbs, 14 grams of fiber, 4 grams of sugar, 29 grams of protein

Tell me what you think after you try these! And what other odd but awesome food pairings are you loving right now? Dish so that we can all dish!

 

Coming up: Holiday travel coming up? I've got some yoga stretches that can be done in your car!

Cavegirl Eats...Frosting-topped cake bread for breakfast!?! YES. Yes, I do. #notsorry

When I was a little girl, I loved mornings with my Grandma. Always, they started with an Entenmann's loaf pound cake or a cinnamon crumble-topped coffee cake. My favorite was the cinnamon coffee cake. I saved the crumble top for last and savored every one. Somehow, it felt like we were doing something really special. Something I got to do only because I was with Grandma.

We were eating CAKE... for breakfast! 

It made every bite just seem more delicious.

I recently perfected a pumpkin bread recipe that reminds me of those mornings with my Grandma. It is moist, delicious, topped with frosting and coconut sprinkles...and also happens to be Paleo. That, I declare, is a foodie win!

This is super easy and quick to make, a total crowd pleaser. Just ask my bootcamp students and co-workers, who got a taste of the leftovers! This sweet bread is just as tasty in the morning as it is for a mid-afternoon pick-me-up or dessert. And if anyone asks, "are you SURE you want a slice of that sweet bread" with the tone that says, I am judging you for eating sweets, here is what you can say:

"Yes, actually, I am sure I want this slice. Because this pumpkin bread is Badass. It is packed with protein, fiber, and healthy fats. So I'm going to stuff this into my mouth, and you can watch if you want. But I am not sharing!" #BOOM

Because, seriously, look at this decadence. You know you want some!  The recipe is below, so give it a try!

Shannon's Cavegirl Pumpkin Bread

Dry Ingredients

• 1 cup almond meal
• 1/4 tsp. sea salt
• 1/2 tsp baking soda
• 2 Tbsp. cinnamon
• 1/2 tsp. cloves
• 2 tsp. nutmeg
• 1 tsp. pumpkin pie spice

Wet Ingredients

• 3 Tbsp. pumpkin seed butter **
• 1/2 cup canned or fresh-roasted pumpkin
• 2 Tbsp. honey or agave nectar
• 1 tsp. vanilla liquid stevia
• 3 eggs

Add-in

• 1 cup dried cranberries
• You can also add chopped nuts, chopped apples, banana, etc.

Frosting ingredients

• 1 scoop Jay Robb vanilla egg white protein powder
• 1 Tbsp. Cinnamon
• 1/4 cup almond milk, unsweetened, give or take until you get desired consistency
• 3 Tbsp. unsweetened flaked coconut

Directions

1. Preheat oven to 350 degrees. Grease a small, mini-loaf pan (I used coconut oil).

2. In large bowl, combine the dry ingredients. 

3. In smaller bowl, combine the wet ingredients.

4. Mix the wet ingredients into the dry ingredients for about 2 minutes. 

5. Fold in the cranberries or whatever add-ins you are using. 

6. Pour batter into pan and bake 35-45 minutes, or until golden brown and knife inserted comes out clean. Let it cool.

7. To make the frosting, mix with a spoon all ingredients except the coconut. Add milk until it is a frosting glaze consistency.

8. Frost the bread, then sprinkle the coconut over the top. Voila!

Coming up: Field notes from my trip with GingerMantra to a local organic farm, an Abracada-Badass sculpter WOD, and two recipes to SQUASH your chocolate cravings!

 

Cavegirl Bakes: Pumpkin-Apple Pie Cookies, for breakfast or dessert!

Odds are, cavemen - and their lady cave dwellers - didn't have ovens with preheat and self-cleaning functions.

But in this new Paleo eating sphere where I dwell as of late, cooking - and baking - are very much allowed, encouraged and embraced. Always a mass consumer of recipes and cookbooks, I have been hunting like a fiercely hungry cavegirl for recipes, paleo dinner ideas, etc.

I have also been making up some of my own, from smoothies and spaghetti squash "pasta" dishes to various Paleo pancakes. The result of one such "cave kitchen experiment" is today's recipe - a cookie so healthy, you can absolutely eat it as a breakfast cookie and not even think twice about it!

I love pumpkin, and I love apples and cinnamon. I also love my cookies packed with texture and "stuff," from raisins and nuts to coconut. Oh, and frosting is a major weakness of mine. Yes, if it is there I will dip my finger in it and stick that finger right in my mouth! These cookies fit the bill for all of those Shannon Cookie Preferences.

Are they decadent and excessively sugary-sweet like a chocolate chunk cookie from the local bakery? No. But are they really tasty, and satisfying? Yes.

Go ahead, try for yourself and bake these up!

Pumpkin-Apple Pie Cookies 

Cookie Ingredients

• 1 cup almond meal
• 1/2 cup chopped honey roasted cashews
• 1 scoop vanilla protein powder (I used Jay Robb's egg white, Paleo friendly)
• 1 Tbsp. Pumpkin Pie Spice
• 1 Tbsp. Cinnamon
• 1 Tbsp. Cocoa Powder
• 1/2 tsp. Baking Powder
• 1 egg
• 1 cup canned pumpkin
• 1/4 cup unsweetened almond/coconut milk
• 3 Tbsp. Honey
• 1 Tbsp. vanilla
• 1 apple, peeled, cored and diced
• 1/2 cup sunflower seeds (any add-ins will do, from coconut to raisins)

Frosting Ingredients

• 2 scoops vanilla protein powder
• 1/4 cup unsweetened almond coconut milk
• 10 drops vanilla liquid Stevia

Directions

1. Preheat oven to 400 degrees and grease a cookie sheet

2. Mix all dry ingredients together.

3. In separate bowl, combine all wet ingredients except for apple, sunflower seeds or other add-ins.

4. Mix the wet ingredients into the dry, stirring just until combined.

5. Fold in the apples, seeds and add-ins of choice. 

6. Drop by tablespoons onto greased cookie sheet. Bake 12-15 minutes or until cookies set and edges turn golden.

7. When cookies are cool, combine the frosting ingredients together in a small bowl and drizzle over the top. Devour!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Coming up: The #BadassBurpees Fall Challenge, and ...BOO! A FREAKY Friday TRX Routine to scare up some endorphins!

Cavegirl Eats: Pumpkin, 5 Ways...Including "Pie"!

I may or may not be obsessed with pumpkin. OK, OK, I am. There, I admitted it. Now let me help you see why! 

See, when I find something I like, I want to make to make the most of it. I put it to work for me. Kind of like a great circuit training session or bootcamp, I want superfoods that will "work" at 110 percent when it comes to fortifying my daily eating. Iceberg lettuce, processed chips and the like need not show up.

Pumpkin is that "all-in, 110 %" superfood for me this time of year. It can be eaten all day long, in multiple forms, and my diet is healthier for it. It falls under my Paleo eating plan. It is packed with fiber and good carbs plus beta-carotene and Vitamin A. It is also inexpensive and easy to find canned or whole in the fall. That's what I call #winning.

So here are my five favorite uses for pumpkin lately:

1. In my daily Power Smoothie: The pumpkin adds flavor, creaminess and a punch of fiber and other nutritional goodness.

2. In pasta sauce: The pumpkin gives any marinara or bruschetta a smoky, rich, fall flavor and also boosts the nutritional profile of the sauce, which is already rich in lycopene. If you are a Paleo eater, use it over spaghetti squash. If not, use whole wheat pasta. So good, and so easy! Add chicken for extra protein and call it dinner!

3. In pancakes:  This past weekend I took a coconut flour pancake recipe and added 1/2 cup of canned pumpkin, pumpkin pie spice, nutmeg, and voila! Fall pancake goodness! 

4. In soups and curries: Last week I had this blogger geek moment when Sarah Fragoso, author of Everyday Paleo, started following me on Twitter and we had some chatter back and forth. Gah! Awesome! Well, her recipes are delicious whether you adhere to Paleo or not. And this time of year, pumpkin soups or curries with pumpkin added are so, so comforting - and healthy when done right. Check out Fragoso's Creamy Pumpkin Curry recipe. Wow. #EAT!

5. In Sweet Potato "Pie" Mash: My recent switch to Paleo eating has forced me to be very attentive to the carbs I take in. Specifically, I have to be sure to get enough, from the right sources, particularly on days when I teach two or more cycling and/or bootcamp classes. So sweet potatoes are my Paleo friend, but sometimes I want something a little more fun. And sadly, pumpkin pie isn't the best choice. But this is: Bake a sweet potato, turn it into a mash and add pumpkin, 1/2 a scoop of vanilla egg protein (I use Jay Robb brand), cinnamon and a little agave nectar or honey for sweet, high-octane "pie" fuel! Delicious!!!

So what am I missing? Are you finding other awesome ways to use pumpkin? PS: Next week I am sharing my Pumpkin-Apple "Pie" Paleo Cookie recipe, but in the meantime if someone sends me an amazing paleo-or-not pumpkin cookie recipe, I might just get happy enough to send a giveaway surprise! 

 

A Pumpkin Toast to Florida's Cruelest Month!

A native Floridian, I have always considered late September to be the cruelest time of the year.

See, in other states this is when the summer heat breaks and gives way to cool mornings and nights. The leaves begin their slow turn to brilliant shades. Everyone is talking about - and enjoying - hot chocolate and pumpkin lattes.

But in Florida, September is just midway through hurricane season. Sure, we might get a morning or two like we had this week when Mother Nature teases us with low humidity and mornings in the high 60s ...only to smack us with 90-degree, humid afternoons. The thought of drinking anything hot, even something as delicious as a pumpkin-flavored coffee, is about as appetizing as eating room-temperature tuna from a can as the latest hurricane blows through.

It is, to coin a brilliant word that FitFluential founder Kelly Olexa used this week, SUCKTASTIC.

So what's a South Florida girl to do when she sees all these tweets about warm pumpkin this and hot pumpkin that? Well, make a cold pumpkin smoothie of course! I enjoyed this awesomeness-in-a-glass Thursday night after my second cycle class of the day, along with the new Pumpkin Paleo Krunch from Steve's Original. As a late-night mini meal, it was perfect refuel. Not to mention a party on my tastebuds!

I loved it so much, I had the smoothie again for pre-TRX class fuel this morning.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 This is my new favorite smoothie for a few reasons:

• It is so creamy and rich, you'd swear it was indulging. Yet it has just 250 calories, give or take, and is packed with protein, healthy fats, and amazing flavor.

• The starring ingredient is pumpkin, which is packed with fiber and good carbs - perfect for my pre- or post-cycling fuel, especially on days when I teach two classes.
• It can be enjoyed as breakfast, a mid-afternoon mini-meal, a late-night light "dinner" or just plain old dessert.
• It takes all of 3 minutes to whip up.
• It is Paleo-approved - delicious proof that eating this way can be tasty and easy.

So go ahead, enjoy this - whether you are in a place where fall has "bloomed," or here in sunny Florida, where there is no season besides hurricane season until after Nov. 30!

Coming next week: SexyBack starts w the shoulders...this circuit will burn em up!

 

WIAS(unday): Breakfast #PALEO-Palooza! (And giveaway winners!)

Yeah, so this #PALEO eating thing? I.Am.Loving.It.

Not just because my energy level is higher (as if that were even thought possible!), and not just because I feel lighter and less sugar-fiendish.

I am loving it because on the Paleo plan, I can eat breakfast for all three meals - including pancakes. Yep, that's right. Pancakes!

Saturday night, inspired by the awesome coconut pancake recipe I found via Blogilates (I heart the FitFluential network of amazing fellow bloggers) and my colleague's non-Paleo but healthy version, I decided that the rainy weekend called for an all-day-Sunday breakfast party.

It was delicious eats all day long, and it fueled by day of teaching Power Core and Badass Bootcamp at FSU's Doak Campbell Stadium. I say we only live once, so feel free to make this menu your own one day soon!

Here's what Breakfast Paleo-Palooza looked like:

Breakfast 1: Smoothie!

• 1 cup of unsweetened chocolate almond milk
• 1 Tbsp. almond butter
• 1/2 cup blackberries
• 1/5th avocado
• 1 packet stevia
• 1 Tbsp. ground flax
• 1 Tbsp. cinnamon
• Ice cubes

 

 

 

 

 

 

 

 

 

Breakfast 2: Coconut-Apple-Cinnamon Pancakes (inspired by the Blogilates original!)

Ingredients (1 large serving)

• 2 TBS coconut flour
• 1/2 cup egg whites
• 1/2 cup unsweetened vanilla almond milk
• 1 TBS ground flaxseed
• 1 TBSP wheat germ
• 1 Tbsp cinnamon
• 1/4 chopped apple
• 1 tsp vanilla liquid Stevia
• 1 tsp pumpkin pie spice
• 1/4 tsp baking powder
• Pinch of salt
• 1/2 cup raspberries mixed w 1 Tbsp honey and heated to make a sauce

Directions

1. Mix all ingredients together (it will thicken as you stir and let it set for a couple of minutes).
2. Place dollops of the batter on skillet, heated to medium, and greased with coconut oil.
3. Flip after bottom turns golden brown, less than a minute. Let the second side turn golden.
4. Top with fresh berries or heat 1/2 cup crushed raspberries with a little honey in the microwave, making a berry sauce.

SO good, and filling! AND under 250 calories, plus over 15 grams of protein and less than 5 grams of fat!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Breakast 3: PALEO Egg Scramble

Ingredients ( This makes 1 big plate to finish the day, with lots of much needed protein after two back to back classes including bootcamp!)

• 1 egg, 2 egg whites
• 1 cup spinach
• 1/2 cup sliced portobella mushrooms
• 1/2 tomato, diced
• 1/5th avocado, diced
• 1 Tbsp. Nutritional Yeast (really good for you, and adds a cheesy flavor)
• Sea salt and black pepper
• 1 Tsp. coconut oil
• 2 slices Julian's Bakery coconut Paleo Bread, toasted

Directions

1. Whisk the eggs together in a small bowl.
2. Heat a skillet with the coconut oil to medium-high heat.
3. Sautee the mushrooms until soft, then add the spinach, salt and pepper.
4. As it begins to wilt, add the eggs and scramble. 
5. When the eggs are close to done, add in the chicken and tomatoes. Scramble a bit more, then serve, topping with the nutritional yeast.
6. Serve with a side of fresh berries or melon.

In between these meals, I had a couple of snacks including an apple with almond butter and a Steve's PaleoKit (more on that coming Thursday!) So, yeah. Eating #PALEO is awesome - especially when pancakes and eggs are in the mix! 

Try for yourself this coming weekend!

PS: Congrats to readers Charlene and Katie, of the blog wishandwhimsy, who won the cookies and chocolate giveaway and will get a taste of Green&Black's Organics chocolate and The Protein Bakery cookies! Asked her favorite sweet treat, Katie gave us an awesome idea: "One of my favorite sweet treats is a chocolate/banana/peanut butter protein smoothie, but the KEY is topping them with a crushed up Adora Calcium Chocolate chew for even more benefits." Bone-building brilliance in a smoothie glass! Thanks Katie, and enjoy the goodies:) And Charlene said she uses peanut butter to satisfy her sweet tooth but still give herself those awesome protein benefits. Yum!

Coming tomorrow: Make Your Own Shock(Wave) Workout Therapy!

Badass Eats: Pancakes! They Make the Weekends Happy!

In my "day job" as PR maven, I am blessed to work with some very amazing people, in a truly amazing place. There are many reasons to love coming into work every day at Moore Communications Group -- kickball-and-beer happy hours, lunch visits from the state chef, "Flex" Fridays that let us leave a bit early on Fridays, a great Christmas vacation week, and more. Little surprise Florida Trend has named us a Best Place to Work three years in a row.

But also very high on that list of why MCG rocks is what I like to call "Nanette's MCG Kitchen." See, Nanette is one of those high-energy, awesome moms who somehow -- while juggling like 8,000 clients -- manages to make her kids an old school breakfast. I'm not talking cereal and milk. I am talking pancakes, scrambled eggs, waffles, etc. And because she thinks of us as her "big kids," she brings extras in for us on many mornings. Bonus!

But I give Nanette the bonus points because Nanette always finds a way to adapt traditional recipes into healthier versions. That makes me, as MCG's Wellness Coordinator, very happy!  This week, she brought in whole wheat pancakes topped with fruit and a Greek yogurt "kiss" at the top. So awesome.

I recently went Paleo, so I didn't eat this batch, but word around the office is: Delicious!

So here is the non-Paleo but very healthy recipe to try out as you head into the weekend, and stay tuned for my stab at a Paleo version using almond meal!

Nanette's MCG Kitchen Pancakes

Ingredients

• 2 large eggs
• 1 cup plain, full-fat (or low-fat) yogurt
• 2 to 4 tablespoons milk
• 3 tablespoons butter
• 1/2 teaspoon lemon zest
• 1/2 teaspoon vanilla extract
• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour (or 1 full cup whole wheat and skip the white flour)
• 1/4 cup rolled oats or flax seed meal (depending on your preference)
• 2 tablespoons Domino Light (sugar/Stevia blend)
• 1 tablespoons plus 1 teaspoons baking powder
• 1/2 teaspoon table salt
• Your favorite fresh fruit toppings

Directions:

1. Soft/partially melt butter. Whisk egg and yogurt together in the bottom of a medium/large bowl. (If you’re using a thin yogurt, no need to add any milk. If you’re using regular yogurt, stir in 2 tablespoons milk. If you’re using a thick/strained or Greek-style yogurt, add 3 to 4 tablespoons milk.)

2. Whisk in melted butter, zest and vanilla extract.

3. In a separate, small bowl, combine flours, sugar/stevia blend, baking powder and salt.

4. Stir dry ingredients into wet only until dry ingredients are moistened (a few lumps is just fine).

5. Heat skillet to medium. Melt a small amount of butter in the bottom and pour in a few pancakes, leaving space between each pancake.

6. Press desired fruit into the top of each pancake (blueberries, diced banana, etc.). Press fruit down into batter, or dollop a little batter over to cover the fruit. Cook to your liking and enjoy with a spoonful of fresh yogurt!

Coming up: A DIY shock-n-awe Bootcamp workout; a taste of Steve's Paleo Kits and Caveman Cookies; and top 5 ways to use pumpkin!

Badass Eats: Homemade Raspberry-Coconut Granola Bars

The fuel that fuels our fitness accounts for 90 percent of the results we see in reaching our strength-gaining and weight loss goals.

I can train a client for an hour or two a day, but if they leave me and go eat a greasy pizza or a big bag of potato chips, all that hard work has just been undone.

In getting to our "100 percent," clean eating is 90 percent of the equation. I preach this often to clients and students, and those who have seen major changes in their bodies, strength and overall health will testify to how true it is.

Today's recipe is clean, tasty and great for pre-or post-workout refueling. It uses coconut flour and whole oats, both of which are go-to ingredients for anyone avoiding gluten, as well as liquid stevia to keep the sugar count low. I used EAS protein powder in these as well, but if you have a preferred gluten-free variety of protein powder, go ahead and substitute that.

These aren't overly sweet, and they have a great texture and are an easy thing to make on a Sunday afternoon and then use for the week ahead as portable, clean-eating breakfast treats or mid-afternoon snacks. Heck, use these when the sweet tooth hits at night and go to bed guilt-free!

Raspberry Coconut Granola Bars

Ingredients

• 2 cups rolled oats
• 1 scoop chocolate or vanilla EAS protein powder
• 1/4 cup coconut flour
• 1/4 cup unsweetened flaked coconut
• 1 Tbsp cinnamon
• 1 Tbsp ground flaxseed mixed w 3 Tbsp water
• 6 ounces raspberries, pureed
• 1/3 cup natural peanut butter (or almond or soy nut)
• 1 teaspoon vanilla extract
• 1/8 cup tupelo honey
• 10 drops vanilla liquid stevia

 

Preparation

1. Preheat oven to 350 degrees and place a lightly greased sheet of foil atop a cookie sheet.

2. Puree the raspberries in a blender. Add to a large bowl with the peanut butter, honey, vanilla extract, liquid stevia and flax-water combo.

3. Mix the oats, protein powder, coconut flour, shredded coconut, and cinnamon in a medium bowl.

4. Add the mixture to the wet ingredients in the large bowl. Blend together using a hand mixer.

5. Transfer the granola batter (it will be thick like cookie dough) onto the greased foil on the cookie sheet. Pat and form it into a large, even square.(Note: You could also bake these as healthy "cookies")

6. Bake for about 25 minutes, or until the edges are browned and crisp. Once it has cooled, cut into 12 squares.

Nutritional profile: About 170 calories per bar, less than 8 grams of fat, 15 grams of carbs and 8 grams of protein.

Coming up: A playlist and Olympics-worthy cycling profile to roll through with power...and how much can algae provide an extra energy boost?

2012 Summer Travel: A Guide to the Badass Essentials

TLH-->Orlando-->Miami-->TLH-->Miami-->TLH-->San Diego-->TLH-->Miami and so on and so forth.

My summer is filled with travel, from fitness conferences and client events to fun weekends with my favorite person in the whole wide world. Keeping my healthy habits in check gets more challenging with all those flights, long drives and dinners out on the town. I know I'm not alone.

Summer is awesome for the freedom of vacation time and beach days it brings us, but a little too much freedom and suddenly we're feeling more sluggish than badass. This is where packing wisely can save the day - not to mention the waistline, and the energy levels.

It's all about the planning and the "just in case." As in, "just in case the airport food is horrible, I'll pack a few snacks." Or "just in case I need the motivation, I'll bring my resistance bands." And "just in case the hotel breakfast is all pancakes and syrup, I'll pack a protein shake packet."

So here's a guide to some of the essentials, based on what is in my ever-revolving cycle of suitcase packing and unpacking. Print it out and use it as a checklist to keep yourself in check the rest of this summer!

Badass Travel Essentials

Healthy snacks: I bring my Quest Bars and KIND bars with me, one for every day I am gone (or two a day if I am going to a fitness conference, where the calorie burn is amped up). Plus pistachios or almonds, Sahale mix and a few pieces of fruit (apples and bananas travel best). Whatever your favorite healthy snacks, pack enough that you never have to settle for greasy road food unless it's a conscious vacation treat.

iPod: If you have music, healthy legs and a pair of kicks, you are good to go no matter where you are. In fact, one of the best ways to "meet" a new city or town is hoofing it at a 5K pace!

Sneakers: Speaking of kicks....bring yours. Even if you think, "I won't have time" or won't want to, the urge might hit. I know I need fresh air after a day or two cooped up with extended family! So be armed with armor for your feet.

Resistance Bands or TRX Suspension Trainer: The beauty of bands and the TRX is their portability. They fold up into a small bag, weigh practically nothing but can kick your badass if used to their full potential. So nestle them in their with your socks and undies! Also great: Jillian Michaels' deck of exercise cards, many of which are body weight exercises you can assemble for a complete butt-kickin' session wherever you are. One note: Don't try to bring the TRX RIP Trainer in your carry-on, as they sort of look like nunchuks and those don't go over too well with the TSA folks!

GSeries Fit to-go packs or Crystal Light Pure: Hydration is key when you're flying or spending a hot day exploring or even beach bumming it, so I always bring the portable little packets to turn my plain water more exciting while keeping me quenched. It beats soda any day!

Breakfast, powdered: Mom was right. Breakfast is the most important meal, not only because it sets the tone for your day but also because it fires up your metabolism for the day. Depending on where you are traveling, finding a healthy breakfast might be dicey. I always stick a couple of protein shake packets into my suitcase (Advocare chocolate meal replacement shake or a couple scoops of my chocolate Ultimate Muscle Protein powder in sandwich baggies) so that no matter what, I can have that in a pinch as my first meal of the day or even a mid-afternoon snack. Just mix with water, shake and chug. Done.

Badass Blog posts: Many of you are already doing this, you've told me. Love that! Under the Travel and Tabata/HIIT categories, you'll find several workouts meant to be taken with you on the road. So print a few out, just in case you need a little sweat session while you're away from home.

Coming up: The Wakeup Energizer Workout that will start your day off right, and takes less than 10 minutes!....