Category: Holidays

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Vacation Nutrition Tips

Vacation Nutrition
Vacation Nutrition Tips

Afraid of the feeling that you’ll be “starting over” on your goals after vacation? By planning and setting reasonable expectations, you’re more likely to stay on track during your trip. Here are some vacation nutrition tips to maintain healthy balance.

#1 – Pack helpful snacks.

Having healthy options accessible in the car, your bag, and other places can prevent unplanned detours for fast food. You’ll also save money by skipping these extra stops. A few options to consider packing include single serve yogurt cups, jerky, protein bars and drinks, fruit and dried fruit, packs of nuts and pretzels, roasted edamame, and string cheese.

#2 – Do some restaurant recon.

An app such as Yelp is helpful to identify restaurants local to where you are staying. Review the pictures of the food they serve and what sort of options they have that will meet you needs.

#3 – Review menus and make selections in advance.

Most restaurants provide menus on their website. By choosing what you want to eat ahead of time (along with potential substitutions you might ask for) you’ll remove uncertainty. If a certain restaurant doesn’t look exciting, perhaps decide to stick with a healthier option and treat yourself at another time.

#4 – Take advantage of hotel room amenities.

If your hotel room doesn’t already have a small fridge and microwave, ask for them. It provides you the option to make a trip to the local grocery store to keep some perishable snacks (yogurt, hard boiled eggs, pre-prepared meat, fruit, cut up veggies) as well as microwavable options (e.g., popcorn, steam bags of edamame, oatmeal). Having these items will not only help you stay on track, but save money considering the expense of food at common tourist attractions.

Handy Guide to Food Portions

#5 – Use the “handy” guide to estimate portions.

It’s not practical (nor relaxing) measure food portions with a scale on holiday. Instead, use you hand as a close approximation to maintain a general sense of your caloric intake and how foods are contributing to your macronutrient levels.

#6 – Create a daily game plan.

Visualize your day to decide on your food strategy and maintaining balance. For example, if you know you’ll be having a special dinner that is larger and perhaps higher in fat and carbohydrate, consider eating a little bit lighter during the day, and focus on higher protein and vegetable intake.

#7 – Prioritize special and unique places for indulgences, and enjoy them fully!

During vacation there will likely be “special” meals – dishes that are locally famous, known to be the best at a certain restaurant, etc. THESE are the meals to prioritize for enjoyment – you can’t get them at home.

You’ll remember that meal as you reflect back on your vacation years from now, so practice mindfulness and being present in the moment. You are not distracted or in a rush, so take your time eating. Not only does this ensure you fully enjoy and taste the food you are eating, it gives your stomach the proper amount of time to tell your brain you are getting full and makes it easier not to over-indulge.

#8 – Be mindful of liquid calories

Liquid calories in general add up fast….even faster in fruity alcoholic beverages. These drinks can add hundreds of calories to your day without really contributing to fullness. Limit intake of high sugar drinks such as fruit smoothies and pina coladas, or swap for more calorie friendly drinks such as hard seltzers, neat drinks, or mixers with diet soda.

#9 – Up your NEAT

On vacation, you may not have the time (or desire) to train or exercise as you do at home. If it’s not in the cards, boost up your daily energy expenditure through walking and other general activity. Plan some activities that keep you on your feet versus sitting down…it’s a great opportunity to take in the local sights. This NEAT (Non-exercise Activity Thermogenesis) will help maintain a reasonable daily energy expenditure.

#10 – Don’t focus on the scale.

It’s not particularly informative to weigh yourself on vacation. The scale you use at home is different from the scale you are using while away and therefore the numbers are unlikely to provide you with meaningful insight. When you return home, take the first few day weigh-ins with a grain of salt. Travel, hormones, hydration, and change in training can all contribute to sometime very significant fluctuations (up OR down) and so aren’t providing a clear picture of the net impact of your vacation. Give it a few days before assessing if you have gained, maintained, or lost weight during the trip.

I hope some of these vacation nutrition tips are helpful to you! Reach out anytime if you’re looking for some help.

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Holiday Weight Gain – Review and Tips

Holiday Weight Gain

The winter season is golden opportunity to utilize healthy balance habits for weight management. This review provides context and recommendations regarding holiday weight gain.

Adults tend to gain weight throughout middle age at a rate of 1.1 – 2.2 lbs/year, [1] with the most significant acceleration occurring in the 20s and 30s.  As we age, our energy needs tend to decrease. If our calorie intake remains the same (or increases) and calorie expenditure decreases, weight gain is inevitable. A small to modest accumulation of weight every year may have health implications. It’s a contributing factor to the growing US obesity rate. [2]

Individualized circumstances may contribute to weight gain at certain points in life. Major events can create stress, change in habits, and decrease time available for self-care. Major life events aside, is every day, week, and month throughout the year equivalent in terms of weight gain?

The winter holiday (Thanksgiving through 1st week of January) appears to be a key time for higher risk of weight gain. These winter weeks may contribute more towards long-term weight gain throughout adulthood. Let’s delineate between an acute weight spike related to a specific event, versus seasonal weight gain.

Acute Weight Gain (Temporary)

A weight spike following individual eating event – e.g. a party serving decadent food and drink is unlikely to be true gain of fat mass. If you see a 3+ lb. jump on the scale the following morning, there is good news. Unless you literally ate more than 10,000 Calories at the party, you did not gain 3+ lbs of fat or tissue. It’s mostly water!

  • Increased carbohydrate consumption results in higher glycogen (sugar) stores in the muscles and liver. This leads to retention of additional water. Each gram of glycogen stored holds ~ 3g additional water.
  • Increased consumption of sodium from salty foods increases water retention. This retention may come from free body water, independent of increased water intake.[3]
  • Alcohol is a diuretic (makes you pee more) and it suppresses a hormone that tells your body to retain water. Your body is going to try to counterbalance by holding on to as much water as possible.[4,5]
  • The human body is ~60% water, sometimes a bit more and sometimes a bit less depending on what we do. I spent my early years overanalyzing individual scale readings assuming they were tied exclusively to gain and loss of actual body tissue.

I recommend not weighing yourself the day after a big night out. After a few days back into your regular eating routine, your weight will return somewhere close to your pre-party weight. A single indulgent meal has little to no impact on the big picture.

Seasonal Weight Gain (Sustained)

In contrast to an acute weight spike, seasonal weight gain is attributed to sustained calorie surplus from continual over-eating during the holiday period. Higher availability of energy-dense snacks, and more frequent snacking on higher carbohydrate and higher fat foods contribute to gain of true body mass, specifically increased fat mass.

According to a prospective study on seasonal weight gain, Americans gain an average of 0.8 lbs through the period of November through early January.[6] Most weight gained during the holiday period is not subsequently lost, leading to a net gain of approximately 1 lb/year through the full study period.

Weight gain during the winter holiday period is not subsequently lost in a year, and represents more than 50% of the weight gained throughout the year.

Although the AVERAGE weight gain in the study population was 1 lb, segmentation of the data reveals that some participants had major holiday weight gain ( ≥ 5 lb). These individuals were more likely to already be overweight or obese.

Weight management through the holiday period may be even more important for those who are already at risk for obesity-related comorbid conditions.

Recommendations

Here are some recommendations to keep in mind through the winter to support healthy weight management:

  1. Set practical boundaries to create a healthy balance. It’s unrealistic to avoid ALL temptation and over-restrict during the holidays. Prioritize your special meals and treats and skip the less important foods. Be mindful of portions and eat slowly to maximize enjoyment.
  2. Self-monitor. Individuals who were provided weight management information, other support, and encouraged to self-monitor weight achieved better control of body weight versus those that did not self- monitor [7,8].
  3. Keep up with your training. An increase in food intake is the primary cause for seasonal weight gain (versus a decrease in activity), but keeping up with your regular routine will support your health. Don’t skip because it’s cold out. 🙂
  4. Reflect/journal on how you did with your nutrition through the holidays: assess how you physically and mentally feel, what habits you maintained and which you broke (if any), and seek support as needed to address gaps. The start of the year is a natural period to set new goals and focus areas.

Ready to improve your nutrition? Contact me for nutrition coaching.

[1] https://www.cdc.gov/nchs/data/series/sr_03/sr03_039.pdf

[2] https://www.cdc.gov/nchs/data/databriefs/db360-h.pdf

[3] Rakova N.; Kitada, K.; et al., Increased salt consumption induces body water conservation and decreases fluid intake, J Clin Invest., 127(5), 1932-1943 (2017).

[4] Eggleton M.G., The diuretic action of alcohol in man, J Physiol., 101(2), 172-91, (1942).

[5] Cederbaum A.I., Alcohol metabolism, Clin Liver Dis., 16(4), 667-85, (2012).

[6] Yanovski J.A.; Yanovski, S.Z., et al., A prospective study of holiday weight gain, N Engl J Med., 342(12), 861-7, (2000).

[7]Boutelle, K.N.; Baker, R.C.; et al., How can obese weight controllers minimize weight gain during the high risk holiday season? By self-monitoring very consistently, Health Psychology, 18(4), 364–368 (1999).

[8] Mason F.; Farley A.; et al., Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial, BMJ, 363, (2018).

[9] Bhutani, S.; Wells, N., Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults, Int J Obes, 44(7), 1586-1595, (2020).

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Chicken Veggie Pot Pie Soup

Chicken Veggie Pot Pie Soup

A warm and satisfying chicken veggie pot pie soup loaded with veggies and classic spices. Heaped with protein and micronutrients!

I absolutely love the flavors in pot pie, so created this healthier soup version loaded with veggies.

To add more color to the soup, I used Trader Joe’s “Carrots of Many Colors” and English peas. Increasing the colors in your diet with a variety of vegetables (and fruits) provides a broader spectrum of plant phytopigments. Many of these compounds (e.g. the polyphenol anthocyanin found in purple carrots), have antioxidant properties.

For the soup base, I used low-sodium chicken broth plus collagen protein as a thickener. Alternatively, you could use chicken (or turkey) stock and omit the collagen. Or, if you want to make a plant-based soup, omit the chicken or turkey and use vegetable broth, and instead add an additional 2 tbsp flour to the base.

Homogenizing the riced cauliflower, broth, collagen, oil, and flour with an immersion blender or in a high speed blender provides the soup a creamier tasting base without the need to add butter. I’m not into having a lot of kitchen gadgets, but if you make a lot of soup or stews an immersion blender is super handy.

Need to rehab your nutrition? Schedule a call with me to review your current eating and how to best achieve your goals.

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Chocolate Cranberry Bran Muffins

Chocolate Cranberry Bran Muffins

These delicious chocolate cranberry bran muffins are packed with healthful fiber and micronutrients. The words “fiber” and “delicious” are not often used in the same sentence…thanks to cacao, molasses, and oat bran, it’s possible! About 115 Calories and 5g of fiber in each muffin.

I like bran muffins, but don’t like the bloaty feeling as if I’ve eaten an entire wicker swing set. These are perfectly portioned at 115 Calories each and contain 5g of fiber per muffin. Enough to do some good, but not enough to cause…ahem…unexpected surprises.

Each muffin has 5 g of sugar which comes from the no-sugar added dried cranberries and molasses. Molasses is a necessary ingredient in bran muffins for the classic taste, but we’ve used less than in a typical recipe and supplemented with no sugar pancake syrup.

These chocolate cranberry bran muffins do not contain oil or added fat. Strategic use of riced cauliflower makes them moist but adds no taste. Many of my clients struggle with vegetable intake – there are plenty of ways to incorporate them into your diet to make them easier to eat.

Be sure to let them cool completely before placing in a Tupperware in the fridge. They still taste excellent after re-heating in the microwave for a few seconds. I recommend topping with Greek yogurt or some almond butter.

Looking for a balanced nutrition strategy to meet your goals? Contact me for a free consultation.

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High Protein Soft Baked Gingerbread Cookies

Get your holiday gingerbread fix while staying on track – these soft and chewy cookies are sure to curb your cravings.

Classic ginger, molasses, cinnamon, and nutmeg flavors combined with vanilla protein powder provide amazing flavor with the right macros. Perfect with a cup of coffee and a healthy swap for a coffee shop pastry.

Give this recipe a try and let me know how it goes!

Don’t know where to start to meet your goals? Let’s work together.

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Savory Turkey-Cranberry Hash

I’m not ready for Thanksgiving to be over. Seasoned with sage and garlic, this healthy turkey cranberry hash uses riced cauliflower as the base with a bit of crunch from almonds and celery. This dish takes very little time to make and is great for meal prep!

Cauliflower is a staple food in my diet. It is awesomely versatile – on it’s own it has little taste, but readily absorbs other flavors while cooking. Just as importantly, it has an outstanding micronutrient profile with high a content of dietary fiber, Vitamin C, K, and folate.

Frozen riced cauliflower is sold at all major grocery stores, Target, and Costco. I keep a stock in my freezer for whipping up quick meals – all it takes is about 5 minutes in the microwave. If you have the time, you could also buy fresh cauliflower and rice it yourself.

Regarding the macros, I set up this recipe for 20 g of protein, 10 g of fat, and 13 g of carbs for a total of 220 Calories per serving. It is readily adjusted to your needs:

  • Increase/decrease protein by adding more or less turkey
  • Increase/decrease fats by modifying the amount of almonds
  • Increase/decrease carbs by modifying the amount of cranberries

Please let me know if you tried this recipe!

If you are looking for some help to manage your health and fitness through the holidays, and transition to healthier habits, please reach out.

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Healthy Vanilla Maple Baked Apples

Deliciously sweet baked apple stuffed with high protein oat vanilla maple filling. Amazing flavors with a fraction of the sugar and fat!

This is a great snack to get an apple pie a la mode flavor fix with lower calories, while also getting dose of protein. This beautiful treat is delicious direct from the oven or cold. These apples are also highly portable – I’ve been packing them in Tupperware this week as part of my meal prep to snack on after a workout. Half of one of these apples is only 150 Calories.

Honeycrisp apples were used here, but any variety will do. Size and type may impact the baking time; you want the apple to still be a bit firm after cooking.

Given the apple already has a relatively high amount of carbs, I used a minimum amount of rolled oats in the filling mixture – just enough for taste. Steel cut oats also work great if you prefer those.

For the fats I incorporated sunflower butter, however almond butter also works nicely. The addition of hemp hearts adds a delicate nutty flavor and some texture to the filling. Crushed toasted almonds or walnuts would be a great substitute if you don’t care for hemp hearts.

For protein, Trutein Vanilla was used. For the cinnamon, adjust the amount to your liking. After baking, the core is dense and cake-like. The additional filling placed on top of the apple makes it really decadent and its a great dip for the “lid”/top slice.

Given that apple has plenty of natural sugar, to keep the sugar lower I used Walden Farms sugar-free pancake syrup in the filling and also drizzled on top of the apple after baking. Traditional maple syrup or pancake syrup also works if you don’t like the taste of artificial sweeteners (however it will add additional calories).

Enjoy!

Give this recipe a try and let me know how it tastes!

Ready to Get Started with Nutrition Coaching?

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Surviving The Holidays

Let’s talk turkey……and stuffing….and pie. It’s so easy to get caught up in the delicious meals and treats at office parties, family get-togethers, and festivities with friends. This month, we review top tips on how NOT to gain those troublesome holiday pounds.

Before I got my mindset and habits in order, I was easily gaining a 5-7 lb through November and December each year. I had no game plan and I couldn’t stop myself from binge eating the foods that I forbid myself during other times of the year. Come January, I was again working off the weight gain as the previous year.

Yo-yo dieting, the process of gaining and losing the same weight every year, is at best frustrating and at worst an even greater health risk than very slow weight gain.

January is a time fraught with guilt for many people. For those two months of holiday gaining, it usually takes twice the amount of time to reverse it through decreased energy intake and exercise. I usually wouldn’t see my pre-holiday weight until April. Imagine – the first four months of the year already gone, only to be back at square one! Making forward progress towards big-picture goals is challenging if you are already fatigued from repeatedly dieting off the same weight.

I know I’m not alone in this struggle, and want to share how to break the yearly yo-yo for good. Here are my top recommendations for maintaining your weight through the holidays. Start 2020 off on the right food to achieve your goals!

#1 Set reasonable expectations

Unless you have a weight-restricted or physique competition coming up, I do not recommend starting an aggressive fat loss plan in November and December. Rather, focus on maintaining weight and getting stronger through the holidays. This stress of having to constantly avoid temptations can create negative behaviors towards food in general.

#2 Adopt a healthy mindset – no such thing as “good” or “bad” food

Simply, there are foods you eat more of the time, and foods you eat less frequently. You have the control; practice saying, “no thanks”. Small portions of foods that are not in your regular plan are unlikely to contribute to significant weight gain when you have them here and there – enjoy them! In contrast, too much restriction may to a binge meal turning into a day binge and then a weekend binge. This will have a strong contribution to fat gain. Don’t put any food off limits, allow yourself to enjoy a reasonable portion, and it will still be there later if you want more. This will curb the need to binge.

#3 Create a game plan for your holiday festivities

Chances are you already have a good idea of what events you’ll be attending over the next two months. Write them all down and think about each one. Are some more meaningful than others? You bet! Prioritize your eating plan for these events commensurately.

Office parties are usually potlucks and a hodgepodge of cheap bakery items from the grocery store as well as pre-packaged fat and sugar-laden snacks. No way do they taste as good nor bring back the same warm memories as mom’s pumpkin pie or other amazing dish. Wouldn’t it be better to hold off on indulging in these boring store-bought items in favor of your more important favorites? For each event, mentally prioritize when you will say “no thanks” and instead focus on the foods that will more deeply fulfill both your taste buds and emotions.

#4 Share your goals with friends and family

Some of your friends and family may not understand why you are moderating or passing up certain foods, to the extent that they may also make judgmental comments and create uncomfortable social situations. If you explain to them why you are doing what you do (e.g. I’m trying to get better at xyz, I’m training for a race, I’m trying to maintain my weight) it usually will deflate the situation. If you have a supportive family, they will be excited for you and become a source of encouragement towards your goals. If negative comments persist, remember that it is a reflection of them, not you.

If you have relatives or friends who you know you’ll be seeing over the holidays, visualize the potentially uncomfortable situation beforehand and decide how you are going to respond. In doing so, you won’t be caught off guard.

#5 Be mindful

First and foremost – holiday gatherings are about placing thoughts of work and other duties aside and living in the present to make memories with those you care about. Many of these memories are created around special meals. Savor the moments – engage in conversation – put your fork down often, and sip water between bites.

#6 Never go into a meal starving

Do not starve yourself leading up to a holiday meal by not eating all day. Have lighter meals and snacks before the big event so that you don’t plow in and trade the total experience for filling your stomach as quickly as possible. There is a lag time between when your stomach is full and when you brain says “I’m done”. Give your brain the time it needs to get these cues by eating slowly.

#7 Keep healthy snacks on-hand

The holidays usually mean more time shuttling around kids, shopping, preparing for guests, and more treats around the office. Don’t get caught out completely starving and leading you towards a sub-optimal food decisions. Keep protein bars, fruit, and other portable snacks in your bag or car to avoid a trip to a fast food joint or the break room at work.

#8 Control or ditch extra Halloween candy

Enjoy the Halloween candy you love (mine is Reese’s). Maybe for a few days, enjoy one piece every day as a ritual with your kids. It’s a great way to show them that there is no need to rush and eat all the candy, you can all enjoy a little each day.

In your head you may conjure the concern that these few individual pieces will contribute to catastrophic fat gain, however in the grand scheme it really won’t contribute meaningfully to your average weekly energy intake. Real fat gain will come from binge eating an entire bag of candy after having denied yourself small portions for weeks. 

Place leftover candy in the back of the freezer where you can’t access it as easily. By creating this “barrier” it will give you a few extra seconds to decide if you really want it right then. You’ll often find that given the extra moments to think about it you really aren’t in the mood, the craving was a passing emotion.

Another option is to give extra candy away or donate. I used to leave extra candy in the break room at work, other employees polished it off by by lunchtime.

#9 Holiday feasts – prioritize vegetables and proteins

Let’s face it – it’s challenging not to over-eat at holiday meals….but there are ways to minimize this. Protein and vegetables are the most satiating and filling. Start by filling up on these before heading in for stuffing, bread, and potatoes. In doing so your stomach will send signals to your brain you are fuller sooner, which will help keep you from going back for seconds.

If you want even more control, volunteer to host the meal so you know exactly what you are eating, or offer to bring healthier versions of side dishes.

#10  Moderate booze intake

Alcohol is a double-edged sword. It contributes to your calorie intake (as both a carb and a fat) and lowers your inhibitions towards food which can lead to over-eating. If you do decide to drink, opt for lite beers, distilled spirits, and wine instead of sugary cocktails. For every alcoholic drink, have a glass of water in between. Sometimes it’s more about just having a glass in your hand in social situations than actual alcohol consumption. Once again, prioritize when you are going to drink amidst all of the events. Volunteer in advance to be the driver for events that aren’t as important to you and when it’s no sacrifice to stay sober.   

#11  Don’t skip training!

With the slight additional daily energy intake over the holidays, now is the time to push yourself in the gym and get stronger.

A great supplement to your existing routine is to register for a monthly challenge where you pick one exercise and agree to do a certain number of reps per day. It’s a easy exercise and can be done anywhere. A great example is the Charity Challenge.  

#12  Increase Your NEAT

Increase your total daily energy expenditure by literally taking extra steps throughout the day. This will help mitigate the effects of increased daily calorie intake. Even small changes can have a large impact – park farther away in parking lots, take the stairs, walk or ruck to work, go for a stroll with your family after Thanksgiving dinner!

I wish you a wonderful holiday season enjoying time with friends and family, and hope that some of these tips come in handy. Start 2020 off on the right foot – if you need some help navigating your nutrition for November and December, please reach out to me.

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Pumpkin Spice Cinnamon Rolls

Let’s get seasonal, without the guilt.

I even wore UGG boots while making these…..

This time of year is full of opportunity to devour decadent treats laced with butter, cinnamon, sugar, and pumpkin. I’m as basic as everyone else when it comes to pumpkin spiced EVERYTHING… and the seasonal cravings have officially kicked in.

It’s so easy to put on a few pounds over the holidays enjoying a myriad of goodies; this year I made a reasonable promise to myself that I would maintain weight by being more mindful so as not to have to start the new year losing the same five pounds AGAIN. One way I’m helping myself is to home bake treats that capture the fall flavors I’m craving but with lower sugar and fat. This prevents me raiding the seasonal bread and cookie section of Trader Joe’s. 🙂 So, I’m swapping pumpkin spice lattes and scones for these homemade high protein pumpkin spice cinnamon rolls and my absolute favorite – Zero Carbon Coffee Sumatra espresso.

This is a great healthy swap. I’ve made a comparison between these Pumpkin Spice Rolls and a Starbucks Pumpkin Scone. For the same amount of food (2 of these rolls versus one Starbucks Scone), you save just about 200 calories, more than half the carbs (a whopping 40g of sugar!), and 15 g of fat. Plus, you get an additional 22 g of protein to keep you full.

These rolls are not overly sweet. If you wanted to make them sweeter, you could add SF vanilla syrup to the icing, Swerve Brown sugar substitute, or more real brown sugar (adds cals).

Pumpkin Spice Cinnamon Rolls

Makes: (6) 1.25″ tall rolls (denser), or (10) 0.75″ tall rolls (airier)

Per Roll (6): 153 kcal, 14 g Carbs, 13 g Protein, 4g Fat

Per Roll (10): 97 kcal, 9g Carbs, 8g protein, 2.3g fat

Ingredients:

For the Dough:

  • 90 g Kodiak Cake pancake mix
  • 20g white flour
  • 60 g fat free Greek yogurt
  • 20 grams reduced fat margarine (I used I Can’t Believe It’s Not Butter- Original)
  • 40 g pumpkin puree
  • 15 g brown sugar
  • 1 1/2 tsp pumpkin spice
  • 2 tbsp sugar-free vanilla syrup
  • 1/4 tsp baking powder

For the Filling and Frosting:

  • 70 g fat free Greek yogurt (I used Fage 0%)
  • 60g Neufchatel Cheese
  • 40 g Trutein Vanilla protein powder (order here) use code modus20 at checkout for 20% off
  • 15 g brown sugar
  • 4 tbsp sugar-free vanilla syrup
  • 1.5″ Tall Rolls before frosting
  • 3/4″ Tall Rolls before frosting

Directions:

  1. Preheat oven to 350F and place parchment paper onto a baking sheet.
  2. For the dough: in a large bowl combine Kodiak cakes mix, flour, pumpkin spice, and baking powder. Stir until thoroughly blended.
  3. In a separate small bowl, combine pumpkin puree, dough Greek yogurt, I Can’t Believe It’s not Butter, brown sugar and SF vanilla syrup. Blend thoroughly using a hand mixer.
  4. Add wet mixture to dry mixture and blend thoroughly with a hand mixer. Dough will be a bit sticky, form it into a ball and set aside.
  5. For the filling and frosting: in a separate small bowl, mix together Greek yogurt, Neufchatel cheese, protein powder, brown sugar, and sugar free vanilla syrup. Mix on high for 30 seconds until whipped. It will be very thick. Set bowl aside.
  6. Lightly flour a cutting board and place your dough ball on it. Using your hands and a rolling pin, gently roll out the dough into a rectangle. Flip the dough over after every few passes and flour it as needed to keep it from sticking to the cutting board and the rolling pin.
  7. After you have the dough flattened out to roughly (7.5″ x 8.5″). Cut into 6 equally sized horizontal strips for large rolls, or 10 for small.
  8. Take your filling/frosting and apply a very thick coat to the top of each strip, then loosely roll up each strip. Use only 3/4 of the mixture, reserving the remainder for frosting after baking.
  9. Place rolls onto parchment paper. 1.25″ rolls: bake for 18 minutes. Check them at about 16 minutes by sticking a toothpick into one of them. They are done cooking when the toothpick comes out clean. 0.75″ Rolls: bake for 15 minutes. Check them at about 14 minutes by sticking a toothpick into one of them. They are done cooking when the toothpick comes out clean.
  10. Allow rolls to cool to room temperature, then place the remaining icing on top.

I hope you enjoy this recipe, let me know if you tried it out. It definitely helped with my pumpkin cravings.

If you need additional support to make it through the holidays without the weight gain, please feel free to reach out!