Monday, February 18, 2013

Fit, Fabulous 40's! (on a Monday!)

Ever have a week that is just all over the place?
Last week has kind of like that and I'm so glad that I'm like this guy-


I actually worked on a post for Friday, 
but decided it wasn't ready.

It is kind of a random, 
odd post
about Bruce Lee-

I know- totally random, right?

So, I decided to go to the gym
and while I was there,
I ran into my friend, Gina,
who I hadn't seen all week.

(excuse the grunginess of our picture)

She looks GREAT!
Her trainer said she had lost 4% body fat
two inches in her waist!!!

Check her out!

I was so excited for her and 
of course, 
stopped what I was doing 
gave her a high-five!

Then she said,
"your blog was the catalyst".

I was shocked.

I didn't know she even followed it-
I don't know who would, really-
or who does?
(LOL- my mom does, but she's my mom, so she has to!)
(oh, then there is my blog buddy, Sharon who faithfully visits and comments :-))

Gina talked about eating better 
if you have done any research or reading,
you know,
"you can never out-train a bad diet".

If you are eating poorly,
you will never get healthy,
let alone

(but if you eat pretty well, you can splurge on HOT TAMALES or chocolate once in a while)

So in honor of Gina,
I am putting my favorite 
Protein Muffin Recipes on myblog.

There are quite a few recipes out there,
and variations:
A Banana Muffin HERE
An Oatmeal Muffin at Fit Foodie Finds
A Chocolate Mug Muffin at Sparks Recipe by April
this guy, Michael, showed me on his YouTube video-
he adds protein powder in his-

They all have some great recipes
but this one is MY favorite.

Janet's Protein Pumpkin Muffin
(the bowl on the right)

1/2 Cup of organic pumpkin (mix it up a little)
1/4 Cup of egg whites 
2 Tablespoons of Wheat Flour
2 Tablespoons of artificial sweetener (I use Stevia)
1/2 Teaspoon of baking powder
1/2 Teaspoon of vanilla
sprinkle some cinnamon,
or  pumpkin spice

Chocolate Muffin
(the bowl on the left)
ADD 1-1 1/2 Tablespoons of Chocolate powder (dark)
omit: cinnamon and/or pumpkin spice

Mix all together and put in a bowl or mug-
microwave for 5+ minutes
depending on your microwave.

Pop it out and enjoy!

You may notice that the pumpkin muffin may become spotted after a couple of days,
while in the refrigerator,
but don't keep it in there for much longer than that-
remember that there are NO preservatives
so eat it with a few days of making it!

I usually eat it as a snack,
either after breakfast or between lunch and dinner.
I have also been known to eat it for dinner if I have "strayed" from my eating plan during the day-
add (low-fat) greek yogurt, fruit and chia-
roughly about 230 calories plain,
250 calories w/chocolate
and approximately 7/8 grams of protein
approximately 12/14 grams of carbohydrates.


Hope you enjoy your healthy treat!

Got a good recipe to share?
Let me know if you try one of the other recipes!

you are what you eat!


  1. Hello on a Monday morning, Mrs. Buff Body. First of all, big congrats to Gina - she looks awesome! Keep up the good work. And, thanks for the little shout-out. I appreciate that.

    Finally, these muffins sound delicious. (Where were they when we were meeting at your house every week? Hmmm???) I love the idea of eating a healthier version of something. Maybe if I ever get my kitchen finished, I'll have to give these a try.

    And yes, I get the message - trying to add more fruits and vegies into my diet - still need to get out and exercise more. Does trudging through the snow count?


    1. Hi Sharon!!
      I missed you at the meeting I had scheduled in "my Head" (LOL)
      I love these recipes because it shows how creative some people are and that you can almost "clean up" most recipes!

      Yes- trudging, climbing, and high stepping it through the snow totally counts!!!


Thank you for sharing your thoughts! I LOVE happy, healthy, sparkly comments!