Tag Archives: psl

Protein Pumpkin Pancake Recipe

Protein Pumpkin Pancakes

Pumpkin Spice…There’s just no way to avoid it, so let’s make it healthy and yummy! And this is just that!

A complete amazing way to start the day with:

Protein Pumpkin Pancakes

I made these on Facebook Live…you can click here to see the broadcast of all the action unfold as I also answer questions about nutrition and the recipe.

Ingredients
1 Scoop Vanilla Protein Powder
2 Eggs
1/2 Cup Pureed Pumpkin (not pumpkin pie mix)
1/8 tsp Baking Powder
1/2 – 1 tsp Pumpkin Pie Spice (adjust to your taste
1/2 cap Butter Extract (Flavor)

Directions:
Whisk all the ingredients together and pour onto a medium hot griddle in four-inch circles.

Flip when the edges are beginning to brown and bubbles form on top.

What do you think? Agree? Disagree? Let me know in the comments or on Facebook, Twitter or Instagram.
Even better…make these and take a picture and tag me! I love seeing how creative you can get with these recipes.

And hey…Share this post!!

Psst…
I have a new program coming out very soon and you can get a sneak peek of it just by signing up here to find out more about it: http://carrieburrows.com/earlybird/
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Healthy Pumpkin Spice

 

Let’s face it…fall is here. Cooler weather, shorter days and of course PUMPKIN SPICE EVERYTHING is all around us.

You, like most people, LOVE everything pumpkin spice. As I walk through my local grocery store everything has a pumpkin spice option right now. [DISCLOSURE] I am not a fan.

I love pumpkin pie, but that’s about where my taste for all things pumpkin ends.

So many people are all about #PSL (Pumpkin Spice Latte) from their fav coffee shop. Have you ever taken a look at the nutritional breakdown? Here is the Starbucks nutritional info on a Grande PSL…

Starbucks Grande PSL Nutrition

I would rather eat my calories…not drink them.

 

380 Calories….
50 grams of sugar…
14 grams of fat…

UGH!!

So, how can you get the ‘great’ taste without all the nastiness that comes from the nutritional failures of PSL?

Well, that was my mission. To get you a healthy style PSL that you could enjoy drinking and not need to do 350 burpees to work it all off. Not that doing 350 burpees is a bad thing.

HEALTHY PUMPKIN SPICE SHAKE:

1 scoop vanilla protein powder (Mine is the best 😉
1 Tablespoon of pumpkin puree (not pumpkin pie filling) (adjust for your own taste)
1-2 teaspoons Pumpkin Pie Spice
1 Cup unsweetened Almond / Cashew / Coconut Milk
Option
1 Tablespoon Sugar Free Vanilla Syrup

Mix it in a high-speed blender, adjust for your own level of sweetness / flavor.
Blend and enjoy!!

HEALTHY PSL

1 Cup brewed coffee
1 Tablespoon Pumpkin Puree
1/2 Cup Unsweetened Almond / Cashew / Coconut Milk
1-2 Teaspoons of Pumpkin Spice
2 Pumps (tablespoons) Sugar Free Vanilla Syrup

Stir it all together, adjust as needed.
Top it off with some frothed Almond / Cashew / Coconut Milk

Let me know when you make these!!

Love you.

Carrie

PS – Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

 

Fattening Fall Is Back!

It’s officially Fall sigh

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I’m a summer girl. I don’t like boots (even cute boots), turtle necks, scarves, sweaters…etc. I digress…

Fall marks the unofficial start to the heavy eating season. Thanksgiving in October for my Canadian fit friends, followed by Halloween then Thanksgiving for my American friends. Cross border shopping for Canadian friends.

We head right into Christmas party season then from Christmas right into New Year’s Eve…whoa…eating season is c-r-a-z-y!!

This is when sooo many people go off the rails and “try” to put it all back on track in January. Some people actually even think, “Oh well, I’ll start fresh in January.”

Fall foods can be frightening, so lets break it down.

Let’s start with the beloved Pumpkin Spice Latte. What a calorie bomb. Even if you try to make it “skinny” it is so not and never will be skinny or a healthy choice. At minimum you are looking at over 300 calories, 11 grams of fat, 35 grams of carbohydrate.

Drinking 300 calories is JUST WRONG. You don’t need it. You don’t deserve it and it is not a treat, so get over it!

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On the liquid calorie topic, hot apple cider is also a hot mess. Warm calories, and sugar = lots of push ups and running, I mean lots!! Hot apple cider comes in around 200+ calories, 27 grams of sugar that’s for about a cup ugh!!!!

Needless to say that Halloween candy is a no-no. I know it hits you as soon as you walk in the store. I know that you think if you by it now you wont have to rush around the day before Halloween looking for candy…what lies and deception!! You know if its in the house you will eat it. Two options, buy things that repulse you or wait until Halloween and buy it that day.

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Next on the list is anything that has caramel-apple in the title. Let’s be honest….caramel anything just screams danger. Move along caramel apple goodness…move along! Have apple slices and natural pb. I know its not the same but its better for you!

Pumpkin “treats”:  approach with extreme caution. Pumpkin in and of itself is great! Pumpkin that is in the form of squares, tarts, loafs, scones, muffins…all are fattening fall fails!

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People hide behind layers of clothing and thats why so many people love the fall. Guess what friends, the spring and summer will happen and you wont be able to sport those layers and your real shape/size will be revealed that you can’t blame on a bulky sweater!

It’s fall…it happens every year. If you had a PSL (pumpkin spice latte) last year, guess what … it tastes the same this year!!

Head into eating season fit, strong and toned. If you hit the fall foods hard you are looking at rolls, muffin tops and jelly belly…and I’m not talking food…Im talking body parts; Yowza!

You have the choice….fit or fat this fall….choose fit!

Give my PSL protein shake a try…I promise you will loooooove it!! No added sugar. So crap…just PSL GOODNESS You’re welcome!!!

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1 scoop of vanilla protein powder

1-1.5 cups of almond milk (or any milk that works for you)

1/4-1/2 cup of pumpkin puree (not pumpkin pie mix)

1/2 tsp or a healthy dash of pumpkin pie spice (or cinnamon/nutmeg)

Blend and enjoy!

++++

Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!