Sweet Potato Protein Cupcakes

So I have a little something to celebrate. I just accepted a new job. I'm super excited to be taking my career to the next step.  Unfortunately, 4 weeks out from my debut show isn't the greatest time to have a celebratory meal or treat.  Fear Not!  Here's a healthy treat that tastes so naughty but is actually packed with protein and good complex carbs!

I adapted this recipe from one I found at www.proteinpow.com  I usually don't have everything on hand or the exact ingredients but I've been pretty successful at getting some amazing recipes from there.  It's a go-to site when I need a protein packed recipe.

These really hit the spot!  I didn't even feel like I was eating something healthy.. it was totally delicious and tasted like a naughty treat, but without the guilt.  I actually got to eat 2 and will have the other 2 tomorrow.. I can't wait!

So let's get to the recipe, then we can get to a couple more pictures!

Ingredients for cake:
212 g Sweet potato (cooked and peeled) this is about 7.5 oz
1/3 cup whey protein (this is about 1 scoop)
1/3 cup egg whites
1 Tablespoon coconut flour

Ingredients for frosting:
1/2 cup greek yogurt
1 scoop protein powder (I used core fit cinnamon bun you can get it at www.livecorefit.com save 20% with the coupon code JenniBean )
2 Tablespoons coconut flour
1/4 cup almond milk (add this 1-2 tablespoons at a time as needed until the desired consistency is reached)

Directions for Cake:
Preheat your oven to 325 F.
Mix all the cake ingredients together into a thick batter
Scoop into a pre-sprayed cupcake pan  (recipe makes 4 cupcakes)
Bake about 40 minutes, until a toothpick inserted into the center comes out clean

Allow the cupcakes to cool before frosting.  I kept mine in the refrigerator overnight.

Directions for Icing:
Mix the first three ingredients together, slowly add almond milk until the desired consistency in reached.  Put the icing into a ziplock back and cut a corner and pipe on to the cooled cupcakes.

I garnished with a dusting of cinnamon.

Macros for 1 cake (out of 4)
Calories:  173
Fat: 2g
Carbs: 19g
Fiber: 4g
Sugar: 6g
Protein: 19g

They are also kid approved. Note the tiny toddler finger photobomb 

11 weeks out again

Figure Competition Prep Update!!

OK first.. I need to get a better way to take my progress pictures.. I'll work on that this week :)

No, you are not experiencing Deja Vu.  We are 11 weeks out.. (Actually 10 weeks 5 days or something.. but yes.. we have more time). Originally my trainer and I discussed doing a show in April.  That was our goal. Well as time progressed and my body is slowly losing fat we have reevaluated our plan and decided that the April show is not ideal for my first show. For a couple reasons. 1. It's a HUGE show and upon discussion with another coach/competitor it was recommended that it's not an ideal first show. 

I definitely want to enjoy this experience and that means feeling prepared and not being overwhelmed during the show. We decided what had been our "back up" show would be a better first show for me. 

The other reason 2. Since I am progressing a bit slower than we would like the April show was more stress on us both.

Again we want to enjoy this and perhaps continue competing for a while to come so killing myself trying to drip 10-15 pounds in 7 weeks was just not the game plan either of us thought would be the best. 

So we are now focused on the Heartland Classic May 23rd. That's goal 1.  In addition to that show. We also will be competing at Muscle Mayhem June 6th.  These are 2 different organizations so we can get a feel for each one and determine where we want to go from there.  

One thing I want to stress is that it's hard to plan weight loss. Believe me.. I am a planner.. I have spreadsheets and charts outlined with how I thought this process should go.  Sometimes your body has other plans. When you ask your body to do something it's never done before.. well, it doesn't always comply. As much as I really hate to report to all my supporters that I just wasn't going to be ready to compete when I originally wanted to, I know this is a temporary setback.

I will keep going. I will still compete and I will look amazing on stage.  I'm far from perfect. (And still will be when I compete) But, I will look the best I have ever looked.  I will be leaner than I have ever been. I will enjoy the experience and hopefully inspire you to do something outside of your comfort zone. Go for something you've always wanted to do.  Nothing is off limits. It's never too late to chase your dreams. Things don't always go according to plan.. so change the plan. 

 Keep moving forward! 

How IIFYM changed my life

This sounds silly to say, but finding out about IIFYM (if it fits your macros aka flexible dieting) really changed my life. Something I obviously struggled with was balance. I really really love food. And I can EAT! I used to eat alone sometimes because I was so heavy I didn't want to be the fat girl seen eating so much food. Now If I'm going to pig out, I feel so much more confident. And I like for people to see/know that I eat pizza, cookies, cupcakes.. In moderation. I get a lot of questions about what I eat, and though my macros are specific to what works for me and my training and goals, I tell people. Because I eat more than 1000 or 1200 calories a day. I WANT people to understand the importance of food as fuel. I don't want people starving themselves as I did and so many people do. I see so many people "dieting" eating only salad.. No protein. Or something like my favorite "taco salad" from Jason's deli that's a 1500 calorie salad. Yikes!

I digress.. Let's get back to iifym. It taught me the importance of fueling your body. It taught me about nutrition. I started seeing amazing results when I figured this out.

Let's address some common questions: 

1. What's a macro?

I get this question on Instagram a lot. Macro is short for macronutrients (carbohydrates, protein, fat). So IIFYM is a "diet" (I hate that word) designed around a target number of carbohydrates, proteins and fat. It's that simple. And you need all three of these. Or I should say your body needs all three. I think any diet plan that cuts out any of these (excluding a medical necessity) really just sets you up for failure. Eventually you'll want to eat those foods again.  You will probably binge or it will make you physically ill or you'll pack on all the weight you lost.  Whatever happens, it's just not a great plan. I'm not saying you should eat a pop tart everyday. But if you're going to a party you can have a piece of cake without guilt or ruining your diet. You just fit those treats in to your macros and no problem. 

2. Isn't tracking macros a pain? 

No! That's the beauty of it. Ok there's a trick to it. I use myfitnesspal. When I log my food it tracks the macros. Yay! That's the easy part. The tricky part at first is hitting those targets. So you need 120g of protein, how do you get that? You'll read a lot of labels and learn a lot about what you are putting in your body. That's for sure. And I highly recommend planning your entire day out in advance. Believe me. Eating an egg and a tablespoon of peanut butter for dinner to finish out your macros is a bit weird. But it happens. 

3. What do I eat? How much do I eat? 

I calculate my macros using the free calculator at iifym.com It's a great tool to use to get started. But there's a trail and error factor. Some people do great on higher carbs. Others not so much. It's all about finding what works for your body and your lifestyle. As far as what kinds of food.. Anything! Chicken, steak, pork, salmon, tuna, tilapia, eggs, egg whites, tofu (if you want), fruits, veggies, Greek yogurt, cottage cheese, oats, sweet potatoes, quinoa, brown rice, wheat bread... I generally avoid white rice and white breads and try to avoid "junk" foods except for 1 cheat a week. Always go for whole grains and leaner protein when you can. 

If you have any questions about iifym or training or anything, leave me a comment below.