Flourless Peanut butter mug cake Recipe

Mmm Dessert

For those of you with a sweet tooth, this recipe is bound to crush those cravings and give you a healthy alternative to the flour that is normally used in making a cake. When I seen this recipe, I knew I would have to share it, especially with my love for peanut butter (gets me in trouble when I smash a whole jar) but taste so good! I am looking forward to making this soon, and if you have yet to do it, you should make it too! 

Ingredients:

  • 2 Tablespoons of peanut butter, creamy
  • 1/8 tsp of baking powder
  • 1 tablespoon of white granulated sugar
  • 1 large egg

Instructions:

  1. Whisk all ingredients into a over-sized mug that is microwave safe until smooth
  2. Microwave for 1 minute
  3. let cool for a few minutes before eating

Enjoy! 

Make sure to follow KirbieCravings for her recipes and it also shows the nutritional values for everything she makes! so check it out! 

Advertisements

Thanksgiving Shouldn’t be Stressful on your stomach

Breathe.

Everything will be okay, no need to stress about what to eat, how to eat or when to eat.

It’s quite simple, what I am going to tell you. No reason to change yourself for a holiday, but a good reason to prepare for it, so when it comes in your direction, you are more than ready for the opportunity to enjoy yourself. 

  1. Thanksgiving is about enjoying time with family/friends/peers 
  2. You may attend as many Thanksgiving parties as you wish — don’t interpret this as greedy but instead as there is no number rule when it comes to attending family gatherings — it’s once a year, spend it with people.
  3. Food will be present 

Those top 3 things listed above should help you prepare. The next line will help you get through the holiday with a positive mindset.

  1. Eating is okay. 
  2. Trust yourself to make sound decisions. You will know when you are full because you know your body.
  3. Don’t go in with the mindset: “I will only eat this, this this” or “I will only eat one plate” or “no dessert this year” etc. Those are all grand ideas if you follow through but chances are, you won’t follow through and when you don’t, you will have then failed yourself enough to be frustrated — then comes stress eating because you give up on yourself. 
  4. Instead attend the dinner with the mindset: “I need food for energy, I need food for survival and food fuels me” with these words in mind, you won’t be stressed out, but will be positive.
  5. If you want to stay disciplined during the Thanksgiving Holiday with your weight loss plan: Eat a balanced meal. Drink plenty of water and stay active (go for a walk, attend the gym in the morning before dinner, chase the kids/grandkids around the house/yard, etc) if moving is going to be hard on you, then be sure to stretch every once in a while — you might be stuck in a chair watching football, but make the effort to stretch so you can get some form of movement) it’s better than nothing. Also be sure to share good news with the family about how your weight loss plan is coming along — it will help you stay on track with good support cheering you on! 

I realize the Holiday can be hard with all the temptation of food at work events, home, family gatherings, etc. You have worked hard on yourself and meeting your goals, they shouldn’t be thrown away because you had a plate of mac & cheese — and cheesecake for dessert. Food is fuel for the mind & body. Having a goal that you will eat one plate, is hard.. because whose to say you will be full after one plate? and why should you stack that ONE plate with everything just to meet your needs? Telling yourself you will only eat certain foods is hard too, because when you cook for yourself, you eat what you like & it should be the same during Thanksgiving. The problem people seem to run into is the fear of “overeating” or not making healthy, wise decisions during this Holiday. Many times, overeating does occur and the choices of healthy food is lacking or not something you really want to eat but force yourself to (which makes you unhappy and cranky) — the solution is eating a balanced meal (proteins, carbs, veggies, fiber, fats) – that way you are eating things you enjoy & aren’t missing out on the nutrients! If you are attending more than one Thanksgiving in a weeks time or on the same day, then eat according to how you feel from the previous dinner (if you are full, don’t eat), if you ate less veggies, and more carbs the first time, switch it this time around. No need to eliminate food from the diet UNLESS you choose to do that & can follow through and keep a positive mindset doing it. 

Keep in mind, I want Thanksgiving to be stress free eating and a focus on appreciating the fact you are spending it with loved ones. Keep in mind what you are eating and how much of it you are eating — if you can’t finish the plate, save if for later or the next day. Don’t be afraid of food, but be cautious of what your body is telling you, it will be your guide. If you don’t think you can trust you body with making sound decisions, then hold yourself accountable & be aware of your food choices and portion sizes.  Hopefully this will be helpful for your Holiday 😀 if you have anything you want to add, feel free to leave comments!

Shay-lon Moss

 

Fitness Collaboration|Friday-Sunday Update|6 weeks to shreds part 1

https://www.youtube.com/watch?v=mJNd-UGMocI

Hey everyone!

This video is giving you some insight on how my workouts and nutrition went this weekend while I was away. Check it out! 

 

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo

 

Do My Eating Habits Match My Exercise Habits?

https://www.youtube.com/watch?v=hZqvvNJ2lTY

Happy Monday Everyone!

Not too long ago I was asked on social media what my eating habits were like compared to my workout habits. As most of you already know, I workout on a normal week, 6 days a week with Sunday’s being my official rest days. Days like today where my womanly issues come between me and the gym keep me from going until my body feels much better (which should be tomorrow). I personally believe that it takes more than going to the gym everyday to have a healthy body and live a healthy lifestyle, it is true that one should take advantage of a healthier diet as well. I have chosen to do a video explaining what my nutritional life is like because it changes sometimes and since writing my last post on it, it has changed for the better I like to think. I will mention that not everyone has the same goals in mind and not everyone understands what “clean eating” means, because it means differently for tons of people, so my way of doing things will differ from all of yours possibly and that is alright! I don’t want people thinking that there is only one way of doing things, because I believe in doing what works for you and following your own lead in life and using others as a guide. Most of the “trendy” diets I have followed in the past didn’t work for me for the long term and made me more depressed that I could not handle it or stick with it for the long term (which should be the goal of anyone doing something for themselves, it should be something you want to do and can sustain for a lifetime) unless you are a specific athlete where your diet is changing constantly. I think more and more people are finding new ways to inspire people to eat healthier but the problem is, not everyone understands what it means to eat healthier and I am here to be completely honest with all of you about this: I DON’T ALWAYS EAT HEALTHY AND I PROBABLY NEVER WILL. I don’t always make the BEST decisions when it comes to food and that is something I am okay with because at the end of the day, I know the consequences and if I don’t like them, then I change my habits (which you will see that some of them I did). 

 

I hope if anything, this video enlightens you and gives you perspective and an idea of what my day to day eating habits are and possibly learn why I do what I do and how it works for me. Eating healthy never has to be hard, it can be as easy as you need it to be, just a trial and error and a way to explore different foods. I say variety is the spice of life – I am still learning to venture out and give myself new recipes, trying new  veggies/fruits, and exploring the different ways of cooking such foods as well. I won’t ever be perfect but sometimes I come close to what my body needs and sometimes I end up all the way in left field. “The hardest part about eating is trying to find ways to eat what you want without eating too much of it”. 

 

Your Fitness Blogger,

Shay-lon xxxx

The Day After Christmas Day

Hello everyone, 

I hope all of you had a wonderful Christmas and if not Christmas, a wonderful holiday. I decided to make a post about the day after Christmas because this is usually when the “guilt” sets in and everyone feels horrible about eating so much or not staying active during the holiday. I wanted to check it with all of you and see how my readers are feeling; do anyone of you feel guilt, or regret, did you feel like you did better managing your portions and amount of food this Christmas vs the last, did you not care and just dig in, did you find yourself lazy today and not wanting to do much of anything.. I want to hear it all. 

 

Personally, I didn’t eat much and for multiple reasons, but one being I didn’t feel so great, and I wasn’t very hungry this Christmas, my appetite has somewhat changed a bit – I have noticed this. I did however indulge in a few treats here and there but nothing that made me feel guilty, I am not one to eat sweets, but my grandma did such a great job baking, I couldn’t resist a bite or two.   Not only did I want to know about your eating habits, but of course I want to know did you receive all the gifts your heart could dream of, did you give as much as you received, did you spend time with loved ones/friends, did you find yourself grateful for everything positive that has happened and did you smile and laugh, take tons of pictures and sneak Santa a cookie or two. I hope everyone found something productive and positive to do on their Holiday – we might not all celebrate the same holidays, but how we spend those days doesn’t have to change, we should always be grateful for what we have and who we have in our lives. 

 

I appreciate everyone being patient with me, as I have not done a YouTube video since a week or so, and well, I was going to do one today, which I might still and it might be a little emotional.. who knows. I just know one thing, so much has happened, both good and bad and no matter, I appreciate all of you for taking time out of your good and bad days to find time to read my blog post. I wish all of you a wonderful Monday!

 

Your Fitness Blogger,

 

Shay-lon xxxx

“Go to” Lunch ideas

lunch

Hey fellow bloggers and readers, 

I have a short blog today, mostly because I need some ideas & I want some recipes again. Normally these post get many people on board, so hopefully this one goes well too.

I need some “lunch” ideas, more or less what do all of you eat for lunch? Do any of you not eat lunch at all? do you think of lunch as snacking or do you actually eat a meal? I was at the store a couple of days ago with some friends and we were doing some shopping together, and we both came to a realization that we don’t know how to shop for lunch food. Yes?! I know weird, right? well we know we can eat sandwiches, and we can eat soups, but we wanted something different, and while yes I do use Pinterest quite often, we failed to even look this time around. I told him I would ask all of you for lunch ideas and the next time we both go grocery shopping we would use your recipes, and ideas so we could avoid this problem from happening again. 

One would think lunch is the easier meal to figure out, but for myself and my friend, we find it the more difficult meal to decide on. Help us out and share your lunch ideas!

Your fitness blogger,

Shay-lon xoxo