Pumpkin Protein Pancakes


1 Cup Egg Whites

48g Protein Powder

3 Tbs Flaxseed (ground)

4 Tsp Cinnamon

8 oz Canned Pumpkin

Blend Ingredients together.
On a very hot pan coated with coconut oil, drop mix with a spoon
and spread lightly into a small round shape.

Makes approx 7- 6″ Pancakes

Easy Bacon Cheddar Crustless Quiche


Makes 2 Quiches (Square or Round)

24 Tbs Egg Whites
6 Whole Eggs
1 Cup Gluten free Bisquick
2 Cups Nonfat Milk
1 Cup Cottage Cheese
1 Package Bacon (pre-cooked type)
2 Cloves Garlic, finely chopped
1/2 Cup Green Onions, chopped
4 oz can Mushroom slices, drained
8 oz jar Roasted Red Peppers, drained & chopped
1/2 Cup Shredded Sharp Cheddar Cheese
1/2 tsp Salt
1/4 tsp Pepper
Sprinkle Nutmeg (optional)
Coconut Oil Spray

Preheat oven to 350 degrees.

Sauté bacon in a pan until crisp, adding a small amount of coconut cooking spray if needed. Remove bacon from pan and chop into small pieces, cook garlic and onions in bacon drippings until soft. Add drained mushrooms and chopped peppers to pan and sauté.

Mix eggs, egg whites, nonfat milk, cottage cheese with bisquick in a large bowl, it’s ok if there are very small lumps of bisquick. Add salt and pepper.

Spray 2 square or round baking dishes with coconut oil, pour egg mixture evenly into both. Divide veggies in pan between the two dishes. Sprinkle with cheese and bacon. A sprinkle of nutmeg on top is optional.

Bake at 350 degrees for 40-50 minutes or until knife inserted in center comes out clean.

16 servings (8 servings per baking dish)
9 Carbohydrate 4.5 Fat 10.9 Protein

Fat Burning Shrimp Gumbo


Fat Burning Shrimp Gumbo

Ingredients: 1 lbs.  Cooked & peeled shrimp.
12oz. package of Jasonville Original recipe breakfast
sausage cooked and cut into ¼ in. pieces.
2 – 14.5oz.cans Organic stewed tomatoes.
Salt Rice (white or brown)
1/4 cup Dried onions

In a crock pot or slow cook on top of stove for 4 hours on low. Add all ingredients and salt to taste. In a separate pot or rice cooker prepare rice the way you like. Once Gumbo is done, serve over rice hot and spice up with hot sauce if desired.  ENJOY!

Recap of Lunges and Booty Burn

Lunges by Sharon Madsen:

Hip FlexorKneel in a lunge position with front leg bent, foot flat on floor and shin vertical. Rear knee and shin on floor, gently stretch front of hip on rear leg by squeezing your glute and pushing hip slightly forward and hip bone towards ceiling. Hold stretch for 20 sec each side. Perform this stretch twice on each side.

Curtsey LungesStep into a wide stance with right foot and cross left leg behind and sink into a lunge, keeping your weight in your front heel and keeping your knee well behind your toes. Repeat by stepping out wide with left leg and crossing right leg in back. Repeat alternating legs for a total of 20 reps x 3 sets, 30-60 sec rest between sets. Hold a dumbbell in each hand for extra resistance.

Diagonal LungesPretend there is a clock face in front of you and 12 o’clock is straight ahead. Step out diagonally towards 1 o’clock with right leg and sink into a lunge, come halfway up and dip down into full lunge again (‘double dip’) keep knee well behind toes and push through the heel to launch into next lunge going diagonally towards 11 o’clock with left leg, again doing the ‘double dip’ to keep your muscles under tension longer. Repeat, alternating legs for a total of 20 reps x 3 sets, 30-60 sec rest between sets. Hold a dumbbell in each hand for extra resistance.


Booty Burn by Tammy Marie:

Hip ThrustA Hammer Strength Machine works great with a bench sideways so that you are able to relax neck and upper back. a folded mat or step works great to put feet on. If you do not have a Hammer Strength Machine, you can still perform the same exercise with the same set up using a weight plate on your stomach. Lifting and lowering slowly, doing 3 sets of 10 reps with 60sec. rest in between.

Dead LiftsUsing a barbell stand with feet together or no further than shoulder width apart. Holding barbell down in front of you, slowly squat as low as you can keeping chest up and eyes forward. After squatting return to standing position but with slight bend still I knees.

Reversed Leg CurlsUsing the Lat-pull down machine or something similar secure your legs so that they are stable. Start straight up and slowly let your chest fall forward until you reach parallel to floor and slowly come back up to start. Repeating the movement slow and controlled working up to 10 repetitions of 3 sets. (If needed use a pole for balance)