Having trouble reaching that Protein Macro but still craving a sweet, carb-filled breakfast, or maybe in the mood for breakfast at dinner? Enjoy this great recipe packed full of protein that you can enjoy any time of the day, while still satisfying that craving for something sweet. And the best thing? It is very easily adaptable depending on ingredients you have on hand and the portion size you would like to create… Also, feel free to add berries or bananas to switch things up – use your imagination and build on the basic recipe!
Here is what you will need:
~ Eggs (or Egg Substitute). You will need at least 2 eggs or 1/2 cup egg substitute, more if you would like a bigger portion
~ Cinnamon – 1/2 tsp
~ Nutmeg – 1/4 tsp
~ Salt – 1/4 tsp
The Basic Ingredients
~ Agave or any Sweetener of Choice (sugar, maple syrup, coconut sugar, artificial sweetener) – amount necessary will vary on quantity of eggs used. For a large 3 egg serving I added 2 Tbsp Agave
~ Tortillas or Wraps (again, quantity depends on serving size you would like to create) – For a large meal, I use 2 High Protein, High Fiber Whole Wheat Wraps
~ Cooking Spray
~ Maple Syrup to top the final product
Dip each tortilla in egg mixture and cook
Mix/whisk the first 5 ingredients in a pie plate sized sized dish until well combined (something big enough to dip the wraps or tortillas in…)
Preheat a frying pan and spray with cooking spray
Dip one of the wraps/tortillas in the egg mixture, coating thoroughly, and place in pan, flipping to cook on both sides. Repeat if using 2 wraps/tortillas. Transfer cooked tortillas to a plate
Spray your pan with cooking spray again, then pour in your remaining egg mixture, cooking on both sides to create an omelet of sorts
Cook the remaining egg mixture like an omelet
Stack your wrap/tortilla(s) and the egg mixture “omelet” and roll up creating a large log-shaped creation
Top with Maple Syrup and enjoy!
This recipe satisfies that craving to eat something sweet, but also really packs a protein punch! Your egg “omelet” serves to help make your roll-up into a generous portion, but because it is sweetened and flavored to taste like French Toast, you aren’t eating the same old boring plain eggs yet again!
Prepare to be filled up! The “finished” photo was taken on a full-sized dinner plate …. that’s a big meal!
Those of you who have been around for a while, know that I’ve had my fair share of injuries in the last 5 years or so. The worst of which where the awful “Achilles Fiasco of 2012” and the more recent shoulder monstrosity that I spent the better part of the last two years recovering from. Ummm. Yay.
During that time, I took it upon myself to dive in to ALL things injury (causes, prehab, rehab) to not only give myself the edge, but my clients as well.
In this broadcast, I went over some of my top tips for dealing with injuries. What to eat, how to supplement, what to expect, and what experts to seek out. (Broadcast was recorded live, so you may want to fast forward to around 3:25 ish where the wind/mic situation gets under control. Aaaah the joys of live recording. LOL)
Excel your strength, build better balance, improve mobility, AND overcome challenges such as pain, injury, and improper mechanics with this limited time BOGO offer!
Don’t let it get you down.
It’s easy to be discouraged and feel like the world is collapsing when you are in a groove with your workouts and get sidelined by a new/familiar pain. Know from the gate that not EVERY injury is avoidable. Of course beginner (and some intermediate/advanced) injuries are caused by ego and poor form, but a greater ratio of injuries are just part of the fitness process. Learn proper form, adjust your intensity levels slowly, and listen to your body. If you feel a twinge or like something isn’t right, back off the move and try again. If it still feels wrong, reevaluate whether you are using proper form, or if the pain is a sign that there is an imbalance/you are overcompensating with the *opposing* or surrounding muscles. Often the injury has nothing to do with the actual area that you feel the pain in, but rather is a referred pain due to an imbalance. Thank your body for pointing out this imbalance and do everything you can to bring up the lagging part.
Again, don’t allow it to discourage you or tempt you to throw in the towel on your fitness journey. Working out is your sport. You are an athlete. All athletes deal with injury at some point in their career. And the number one time they experience the injury? While performing their sport.
Eat at maintenance
Once you KNOW that you are sidelined for a period of time for healing, or that a body part will require more than just “an extra rest day” to recuperate, take your cals up to maintenance. Just as with the metabolic reset, healing requires proper fuel. Do not attempt to slash cals in effort to reach your goal anyway, or continue to eat in a deficit while rehabbing. This puts your body on a budget and it has to try to accomplish several feats at once…while doing none of them particularly well. Don’t make the healing process take longer than necessary, eat at full TDEE, and be sure to get in sufficient levels of protein to ward off muscle loss. (Not sure how much to eat? Check here)
Take into consideration your new activity level
With that being said, understand that your new activity level may be slightly lower than it was pre-injury. If you suddenly find that you can’t use your lower body (like I did when I injured my Achilles) you will likely be burning a LOT less cals than you used to. Either adjust your workouts so that you are still getting a similar style of workout WITHOUT putting the injured part at risk, or recalculate your TDEE using the new activity level and eat at THAT maintenance level.
Understand (and accept) the changes that your body may go through
Atrophy is for real. If you’ve ever had a limb in a cast, then you know that the adage “use it or lose it” is true. The less you use the injured part, the more it will atrophy. This means that even if you maintain your actual weight, your body composition may begin to change in a way that would not like. This is all a reality of the healing process. Although it’s not fun to see your hard work seemingly go down the drain – muscle memory is a beautiful thing and will aid you in getting back to your “pre-injury” shape quicker than you think.
Attempting to beat your body into submission with a deficit or more cardio, etc at this point will cause more harm than it’s worth. The deficit/excess cardio will not help and will actually encourage MORE muscle loss. You need to be doing everything in your power at this time to hold on to any and all muscle for as long as you possibly can. (Refer to the “eat at maintenance” tip.)
Supplement mentioned in the vid to slow down muscle loss: HMB, BCAAs
Be careful with NSAIDs
Though they can be a great help when you are in constant pain while simply relaxing (or trying to!), be careful of using them before working out. A common mistake is to take a pain killer and then proceed to workout as usual, pain-free. This can lead to further injury/tweaking of a muscle or joint because the pain indicator (that lets you know when you’ve pushed too hard) has been subdued. Pain is a natural indicator that the problem still exists, so whenever possible – allow it to guide you in your workouts, so that you do no further harm. If the pain is so great that you cannot workout at all, then DON’T. See a doctor immediately.
See a SPORTS-specific doctor
When the pain is so severe, or recurring that you must seek treatment, do so with a sports physician. A sports doc understands that you are an athlete whose greatest desire is to “get off the bench and back in the game.” This is typically not the case with your family practitioner. They want to help you stop the pain…by any means necessary. The diagnosis is often (not always) to simply stop doing the style of exercise that appears to be causing the pain. It is very disheartening to hear the words “stop squatting/dead-lifting/running” or worse (IMO), “quit lifting” when you KNOW that its the very thing that gives you life (or the physique you want). With a sports doc, you can say straight up “help me to fill-in-the-blank again,” and they totally get it. They will typically do everything in their power — or help you find someone who can — to get you back in the game.
Stay consistent with rehab (and pre-hab!) by having a few go- to sources on tap
Excel your strength, build better balance, improve mobility, AND overcome challenges such as pain, injury, and improper mechanics with this limited time BOGO offer!
I started my journey almost 2 years ago with a metabolism reset. I’ll try to be as brief as possible with my past, I went to a diet center and did a VERY low calorie (500/day along with taking 3, yes three, diet pills a day) high protein diet for approx. 8 months. When I reached my goal weight, I couldn’t afford to continue to pay for the maintenance portion of the diet, so 1.5 yrs later I gained it all back and then some. Then, I started a very low calorie diet (on my own) and it took me 1.5 yrs to lose 20 lbs. I was frustrated. My hair was thinning, I was grouchy all the time, couldn’t sleep, my fingernails were paper thin. I was working myself to death and I wasn’t losing weight or inches. That’s when I found EM2WL group on MFP. As I started reading the stickies, it was like I was reading my autobiography! I attempted to do a reset…however, patience (or lack thereof) became an issue and I gave up and went back to a 1200/cal/day diet. After seeing no change yet again…I bit the bullet and seriously did a reset. The only thing I would change about that, is the way I upped my calories. I jumped in gung ho and immediately gained 19 lbs in 2.5 mos time. That was very upsetting to me, but I kept at it. After following Anitra, Lucia and Kiki, I “found” Cathe Friedrich, and I was hooked on lifting!
On New Year’s Eve, my husband, myself and our boys were invited to join friends on a vacation to the Florida Keys. That was the incentive I needed to get real with my diet and exercise. I started my cut on 1/1/15 and did Cathe’s Muscle Max for 6 weeks. Not long after I started Muscle Max, I purchased the EM2WL Beginner Strength Training Program e-book and it was one of the best purchases I’ve made! I timed it so that I would finish the program about 2 weeks before we were to leave for vacation. Giving myself a cushion for “life” to happen and possibly delay me. I finished 1.5 weeks before we left.
On the surface, I only lost 11 lbs and 10.5 inches. I say “only” because the REAL change was internal/emotional/mental. Now, don’t get me wrong, I’m VERY pleased with my results so far! The biggest “gain” I’ve made is mentally. I’ve learned patience, patience, patience! I knew going into this that the scale is a big fat liar when you are doing this the EM2WL way. I weighed myself just out of curiosity, not expecting to see dramatic changes in the numbers. Because when you lift heavy, you retain water, which results in the scale going in the wrong direction. Take it from me…the scale is irrelevant!
The feeling I got from lifting and the gains I made with my strength, are priceless. It’s hard to explain the mental gains I’ve made. The best way I can describe it is I realized this change was happening from the inside out. I came of the mindset that people can’t see the changes from the outside….that comes closer to the end. I have a confidence that I’ve never had before. You can’t see it by looking straight at me, but when I look down from my shoulder down my arms, there’s cut/definition!!! I see my legs starting to take on a shape that I’ve only dreamed about.
There’s no doubt in my mind that had I not conditioned myself the way I did, I would NEVER have been able to reel the fish in, balance myself, and endure a minimum of 8 hrs offshore fishing on our vacation. Let me tell you, those fish put up a fight!
Before we left, I tried on a bathing suit that I’ve had for years…and it didn’t fit right. I was devastated! I turned to Anitra to “talk me off the ledge” of complete devastation. Anitra told me that I shouldn’t judge/base my progress on old clothes. She said that my body is taking on new shape, and clothes that used to fit (smaller ones) probably won’t fit again regardless of the size. She told me not to get discouraged, this is a part of the process. She told me to go out and find something that I’m comfortable in now, that’s the important thing. So, I decided to wear bike shorts and a sports bra under a tank top!
Now, I’m back from vacation and moving on to the next phase of my lifting. I’m going to do Cathe’s Gym Style Series for 6 weeks and then her Slow and Heavy for a few weeks preparing myself for the STS Series on October 1st. All of my workouts have been done at home. No gym membership. It’s nothing fancy, by any means, but it’s mine!
People, this lifestyle is so very, very doable! I’ve made this progress eating between 1900-2200 calories a day! This is the best/smartest way to live your life. I’m never starving, like I was the whole time I was doing the low cal thing. If I want slice of cake, bowl of ice cream, a glass of wine…I have it! Everything in moderation. If you slip up, no worries…just get right back at it the next day! Every day is a new day! I am nowhere close to the end of this journey. My changes are 98% mental, and that doesn’t show in a picture. I have so much to learn and I’m beyond excited to see what the future holds for me! I can promise this…it will forever involve Eating More 2 Weigh Less!!!
Look at the changes through her mid-section! And this after increasing her intake from 1,200 to 1,900 – 2,200 calories a day and implementing strength training!
recipe packed full of protein that you can enjoy any time of the day, while still satisfying that craving for something sweet. And the best thing? It is very easily adaptable depending on ingredients you have on hand and the portion size you would like to create… Also, feel free to add berries or bananas to switch things up – use your imagination and build on the basic recipe!
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