Wednesday, November 9, 2016

Peanut Butter Protein Cookies

We have a new President! Donald Trump! Who woulda thunk it? I remember watching him on Celebrity Apprentice and contemplating his makeup artists need to do a better job matching his foundation to his true skin tone. #pumpkinhead 

Or did she mix up her makeup with a bag of Cheetos?

Speaking of pumpkin! I am back again with an incredible recipe using Kodiak Cakes Power Cakes mix. Guys, they don't endorse me, but dang it they should. I use this mix for everything! I even tried using it as a breading for meat (it was incredible, too). You just can't go wrong. Reason 2,574,841: Peanut Butter Protein Cookies.

When I die and go to Heaven, Jesus will be the first to tell me that calories don't exist, and proceed to hand me a jar of freshly ground honey roasted peanut butter from Whole Foods and a large spoon.

That was kind of what I was imagining while making these moist, warm, doughy cookies. Gobs of peanut butter.

They're too easy to make, too. Even Cheeto Donald could whip them up. But he wouldn't. Gotta leave it to the #NastyWomen to take care of the kitchen.

If you can't be happy about the election, at least be happy about these cookies. 
Happy Baking!

Peanut Butter Protein Cookies

Ingredients                                                  Instructions
  • 1.50 cup Kodiak Cakes Power Cakes 100% Whole Grains - Crunchy Peanut Butter
  • 1 cup (39g dry) Quick Oats
  • 1 scoop, Whey Protein Powder 
  • 1/2 cup Peanut Butter Chips
  • 2/3 cup (120g), Pumpkin, pure
  • 1 egg, whole

1. Preheat oven to 325. 
2. In a large bowl, mix all of your ingredients together. Mixture will be thick like cookie dough. 
3. On a greased cookie sheet, scoop out dough using an ice cream scoop. 
4. Bake for 10-12 minutes

Nutrition Facts
Servings 28.0
Amount Per Serving
calories 64 
% Daily Value *
Total Fat 2 g4 %
Saturated Fat 1 g6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 8 mg3 %
Sodium 52 mg2 %
Potassium 5 mg0 %
Total Carbohydrate 8 g3 %
Dietary Fiber 1 g5 %
Sugars 2 g
Protein 3 g7 %
Vitamin A 15 %
Vitamin C 1 %
Calcium 1 %
Iron 2 %

Thursday, November 3, 2016

Less Naked Energy Bites

I love Benchmark workouts. Tonight at CrossFit Gamma we are doing Fran. I know, one of the most beloved and yet despised workouts of all time.

In honor of this festivious occasion, I wanted to bring in some tasty treats for the athletes. A little post-workout pick me up, if you will. 

I'm lucky enough to have partnered with the amazing folks at Naked Nutrition. I am obsessed with their products, they are all incredibly clean, naturally sourced, full of everything athletes need and absolutely nothing that they don't. Nutrition with nothing to hide. 

If you're looking for a tasty protein, I recommend the Less Naked Strawberry Whey. The amino acid profile is out of this world. But check out their pea protein, casein, and their creatine, too! Use code PETITE for 10% off and free shipping. 

Less Naked Energy Bites
Makes 18 Bites


  • 1/2 cup Less Naked Strawberry Whey (about 58g)
  • 1 1/2 cup oats
  • 3 tablespoons honey, melted
  • 1/2 cup coconut oil, softened
  • 1 tbsp vanilla extract
  • 1 tbsp cinnamon 
  • 1/3 cup pepitas

Blend all ingredients together well with a wooden spoon. Store in the fridge for about 30 minutes, this allows everything to cool and makes rolling them into balls much easier! Roll those puppies up with your hands. Roll into 18 1" size balls. Store in the fridge for up to a week. Or share with friends and watch them disappear! 

These are a perfect pre-training, during training or post-training snack to tide you over between meals. 

Nutrition Profile per Bite:
158 calories
13g fat
8g carbs
4g protein 
3g sugar

Tuesday, November 1, 2016

Spinach Protein Pancakes

I'm absolutely obsessed with these. And I promise, pinky swear, you can't taste the spinach. You can't even smell it. 

These pancakes are fluffy, absolutely delicious hot or cold, can be eaten plain without any toppings (yes, they're that delicious), are super easy to batch prep and store in the fridge or freezer, and are a perfect breakfast or on-the-go snack. I mean, what is there not to love?!

I've played around with a few variations of these bad boys to ensure the best consistency, fluffiness and moistness. I hate that word, but its really the only appropriate word here. If I described them as dank, you'd think I was a pothead back in high school. Hmmm, maybe that's why I love the green?

Anyways. Pancakes. Packed with protein. And almost no fat. Means they fit into any flexible dieters macros! So, go ahead. Get to cooking. And not feeling an ounce of guilt about it because you're actually eating a salad. You're welcome.

A photo posted by Petite Athleat Nutrition (@petiteathleat) on

Just 4 ingredients, maybe a 5th if you add this awesome stuff:

I love Amazing Grass Green Superfood! Where has this been my whole life? I won this container at a competition last weekend, and have been putting it in everything! So good! (It's also 20% off right now on Amazon!) It adds an even nicer sweetness to the pancakes. But, it's totally not necessary to make this recipe rock. I didn't include it in the macro or nutritional profile for this recipe.

Spinach Protein Pancakes
Makes 13 medium pancakes 


2/3 cup pure canned pumpkin
1 + 1/3 cup liquid egg whites
2 heaping cups of spinach or other greens (kale, spring mix, etc)
2 tbsp Pumpkin Pie Spice (really masks the earthy, spinach smell)
8-12 drops of Liquid Stevia 


1. Heat a griddle to medium heat. 
2. Measure out your two cups of mix. Set aside. 
3. In a blender or magic bullet, mix egg whites, Stevia, vanilla extract, pumpkin and spinach for 1 minute. This will froth the whites and ensure you have fluffy pancakes. 
4. Stir the wet and dry together, slowly. 
5. Add water as needed to ensure your favorite pancake consistency. 
6. Pour mix evenly using a soup ladle. This should make 13 six inch pancakes. 

Macro Information per Pancake
78 calories
Less than 1g of fat
10g carbs
7g protein
2g fiber
1g sugar

This recipe is easily modified. Add chocolate chips or unsweetened coconut. Try applesauce instead of pumpkin! I make this big batch and store them in the fridge. A serving for me is three, which I microwave for 15-20 seconds before topping with peanut butter and enjoying with my coffee.

Healthy pancakes? What a time to be alive. 

Tuesday, September 13, 2016

Macro-Friendly Soft Pumpkin Chocolate Chip Cookies

I walked outside this morning to let the dogs out and check on the chickens, and low and behold, it FELT like fall! You know, that light, dry, crispy air? Just a tiny bit of cold, but the warmth of the sun on your skin. THAT feeling. The best feeling ever? Yeah.

A photo posted by PetiteAthleat Nutrition (@petiteathleat) on

Which is crazy, because day before yesterday, it was so hot and humid I was swimming in sweat just standing outside. I was using a beach towel at the gym last week to keep myself dry. A beach towel.

So, Pennsylvania, can you stop it? We are ready for fall now, please commit to your seasons.

Of course I had to make something pumpkin-y to celebrate. I might not be so basic that I run out to buy the first Pumpkin Spice Latte Starbucks releases and post it to Instagram, but I am basic enough I have to break out the canned pumpkin and add it to everything and post it to Instagram.

Because fall, ya'll! I can't wait to wear JEANS again! I say that now, but in a few months when we have 3 feet of snow, I will wish I was in the Bahamas, sweating buckets, using my beach towel.


Back to cookies.

These are the world's easiest cookies to make. 6 ingredients, one bowl and no need for a stand mixer. Break out the old wooden spoon and get to work.

Macro-Friendly Soft Pumpkin Chocolate Chip Cookies
Yields: 28 cookies
Prep Time: 10 minutes
Bake time: 10 minutes

3/4 cup canned pumpkin puree (not pie filling)
1/4 cup sweetener of choice (I used Xyla)
1/2 cup walnut pieces
1/2 cup mini chocolate chips (I use Enjoy Life)
1 tbsp pumpkin pie spice
1 tsp salt
1 tbsp vanilla extract
1/2 cup liquid egg whites or egg substitue 

Preheat oven to 325. Mix all ingredients together with a wooden spoon until mixture resembles cookie dough - it will be thick! Using a 1/4 cup measure, drop onto a greased cookie sheet (I used calorie-free spray). Press down and flatten to desired thickness. These cookies don't spread while cooking, so you can put them pretty close together (but you will need to adjust cooking time if you cram them all onto one sheet because you're lazy like me). 

Pop into the middle of your pre-heated oven for 10-12 minutes, depending on how close together they are. Allow to cool on wire cookie rack. Store in the refrigerator. Microwave for 15 seconds before eating for extra gooey deliciousness. 

Macros Per Cookie
74 calories | 3g fat | 8g carbs | 3g protein | 3g sugar

Thursday, September 1, 2016

Kelsie's Success Story

Left: 2/29/16 Right: 6/23/16 πŸ‘ŒπŸΌ From client @kelsalee, "No filters. This is raw & so embarrassing for me to post. Since moving to Salem a little over a year ago, I gained 25lbs, 12lbs of those in just 3 months. I couldn't find a gym that felt like "home," after being apart of one for 8 years. I was struggling mentally & physically. Instead of turning to the gym like I normally would, I turned to my couch, and stayed there . My clothes started to not fit, my scrubs were getting tight, and I HATED looking at myself in the mirror. I woke up one day and thought "fuck this" and I made the change. I joined #physiquefitness that I LOVE, found the amazing #kamikazefamily for all my supplements/proteins & just started working my ass off. I was losing inches, and feeling better, but the scale would only move down 2lbs. After 6 wks on my own, I reached out to @petiteathleat, an old friend, to help me. Since starting on my own I'm down 21lbs & with Courtney, down 19lbs. With 5lbs more to lose, I can say I'm fucking stoked, I feel awesome, I'm eating to fuel my body, I'm drinking beer, and I'm about to make 30 my BITCH. #iifym #petiteathleatnutrition #healthy #oldandfit #nevergiveup #dirtythirty #nutritioncoach #nutrition #flexibledieting #beforeandafter #weightlossjourney #fitness #motivation #fatloss #iifymgirls #macros
A photo posted by PetiteAthleat Nutrition (@petiteathleat) on


What were your goals initially when starting with Courtney?

My goal when I started with Courtney was to lose the 24lbs I had gained in a year.  I was turning 30 and summer was coming, and I was not about to look and feel the way I did. I wanted my fit body and confidence back. 

What's the best part been?

The best part of flexible dieting is being able to eat chocolate, CARBS, and drink beer and still losing weight. I never had to give up any of my favorite foods. I was able to enjoy my summer BBQs, my favorite Hawaiian food place, and each and every meal guilt free. 

What was the hardest part?

Hardest part of flexible dieting was meal prep. Training yourself to spare a couple of hours, Sunday nights for me, to prep your foods doesn't seem like it would be hard, but there were some nights I literally had to force myself. I wanted to just sit and relax and do nothing, but I also knew I wouldn't reach my goal by doing that, and that I would regret not doing it. Also, getting over the fact that I could attain my goals by eating CARBS!! I struggled at first, and was hesitant, but over timed I learned to LOVE eating carbs.... GIMME ALL THE CARBS!!!

What did you gain from this new lifestyle?

Flexible dieting gave me so much more energy in the gym. Having the right balance of carbs, proteins and fats, fueled by body perfectly to lift heavier, and last longer in gym. Even after a long, busy day at work, I was still energized to get my workout in. Because I fueled my body throughout the day, by the end of my workout I wasn't too hungry. 

What about your goals? Did you reach them? 

I did a total of 16 weeks with courtney, and I totally CRUSHED my goal. When I ended with her I had lost all but 5lbs, but it ended up being more about how I felt and looked then the weight. I had gained so much confidence back and the most exciting thing was being able to FINALLY FIT perfectly into my favorite jeans again. Muscles were becoming defined, and I turned 30 feeling SEXY!! All of that outweighed the number on the scale. 

Will you keep it up?

This lifestyle is soooo sustainable. In the past I'd get on my fitness high horse, eat very little calories, bust my ass in the gym, and after a couple months, I'd be so damn burnt out and exhausted. I can 100% say, as of today, I have not worked with Courtney in 4 weeks and I still meal prep. I still weigh and measure my foods. I still login and use MFP everyday. I still take my progress pics. That's 5 months of flexible dieting. I'm not exhausted. I'm still in the gym 5x week, watching my weight on certain lifts increase. I'm eating so much yummy food, and still drinking beer. I even lost the last 5lbs and hit my goal weight!!

What's next?

My goals now are to continue this lifestyle. To be healthy, both mentally and physically. To keep lifting, and keep watching my body transform. 

Advice to others?

My advice to anyone who is on the fence is to FRICKIN DO IT & DO IT NOW. Anytime is a great time to start. It takes discipline, but if you're serious about your health, and want to be able to eat what your heart desires, and make a total lifestyle change, then this is THE way. Dont live the "quick 21 day fix," or drink nothing but smoothies for weeks, or eat just salad and chicken, and live on the treadmill lifestyle. Learn to love and enjoy your foods, especially CARBS, and learn to live life in a healthier, more manageable lifestyle. Ohhh, and learn to lift weights!!