Nutritional based articles straight from's specialist writers 

Posted 26 January 2013 by Anna Sward

Recipe: Banana

Protein Waffles




  • 1 whole egg
  • 1/2 a large banana (70g)
  • 1/4 cup (28g) of banana whey protein powder
  • 1/4 cup (66ml) of milk
  • 1/4 cup (40g) of quinoa flour (could sub with oatflour)


Blended together and cooked inside a waffle iron until...
well, until the light of the iron indicates they're ready!



Macros per waffle (out of the two you get from the mix above):

  • 192.1kcals
  • 21.7g carbs
  • 16.3g protein
  • 4.7g fat
  • 2.15g fiber!

Recipe created by Anna Sward


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Posted 21 December 2012 by Amy Jo Horvath - NPC Figure Competitor

Holiday Eating: 8 Tips to

Beat The Holiday Binge


8 Tips to Beat the Holiday Binge

For years of Holidays I said I will start my diet after the Holiday or I will run an extra mile in the morning on the treadmill. Well my passion to change finally became bigger than my passion to find excuses. So I am determined to make this Holiday season more about the sounds, smells, decorations, and the company than the FOOD! Here are some tips I plan to follow for the upcoming Holiday and I hope you will also find helpful to keep the unhealthy calories and resulting body fat on Santa where it belongs...


1. Workout in the mornings

1. Workout in the mornings before the day is filled with holiday shopping, parties, planning, and cooking. By putting your workouts off, you will easily get busy with the chores of everyday life and additional excitement of the Holiday. By getting it done first thing, you will not need to say “No” to unexpected chores, errands, etc that always have a way of finding their way into the season.


2. Journal your Food

2. Journal your Food. And keep it accurate... by cheating on the journal, it only hurts your “bottom line” ... pun intended. The journal can help keep you accountable and serve as a visual reminder to what you ate the day before. It is too easy to conveniently forget that piece of fudge you mindlessly popped in your mouth after dinner yesterday too!

3. Eat BEFORE you go to a holiday party

3. Eat BEFORE you go to a holiday party. This will help prevent loading your plate with the unhealthy stuff containing butter, sodium, oil and added sugars at your gathering. Additionally, grab the dessert plate to use as your dinner plate to keep your portions in check.


4. ALLOW for your favorite Holiday treats

4. ALLOW for your favorite Holiday treats. If you enter the Holiday season saying you are not going to enjoy any of the foods of the season... you might just be setting yourself up for failure. Life is all about balance. If you SCHEDULE your “cheat treats” into your week, it will Tips_to_beat_Holiday_q1.pnghelp prevent from a possible mental failure. Too many times in my unhealthy living days, I would wake up saying I am going to do better today with out any real plan on how that was going to happen... and then when I would over indulge, it would feel like a failure and all too easy to just quit and say I will “start another day”. By allowing yourself a scheduled treat it allows you to have a bigger game plan and the ability to realize that it is simply a treat and no longer your lifestyle.

5. Enlist the support of a Holiday Buddy

5. Enlist the support of a Holiday Buddy. Find someone who has similar goals and hold each other accountable. Share your food journals and party schedules so you can check in on each other!

6. Have a “Spotter” when baking

6. Have a “Spotter” when baking. Ok, this one is really all about me. My weakness is all of the Holiday baking I do for neighbors, family and friends who do not share my goals. I like to “taste” the cookies, the fudge, the bread, the candy....oh my! My children have some Holiday favorites and they will be with me every time I pull out my blender!

7. Spend one day a week doing Food Preparation

7. Spend one day a week doing Food Preparation. Plan a weekly meal of healthy items to keep you on track through each week. Take a day to grill some lean chicken, boil eggs, make some healthy snacks all to keep you on track. If you do not have the healthy choices readily available as you are rushing in or out the door you will be more inclined to grab the unhealthy, boxed, processed foods or even skipping a meal... neither of which is going to help with your goals and create insulin fluctuations and cravings. Food prepping is a recipe for success! This is something I do all year long but is especially important during this time so you have healthy food available to grab when a craving hits.


8. Do not set unrealistic goals.

8. Do not set unrealistic goals. For many, the Holiday season is not a time to set aggressive exercise and weight loss goals. If you are one of these people, be realistic about your goals to avoid frustration and possibly losing your motivation. Instead set small goals and celebrate them... the importance here is to not let the Holiday season be a reason for you to lose your motivation and forward momentum. If you have longer-term goals, longer than “make it through the holidays without gaining 10 pounds” keep them! Make an accommodation for the holidays and the treats and indulgences that come along with it, so you can truly enjoy them. Make adjustments to your training, your timelines of your goals and above all, be creative. Your long-term goals do not have to be abandoned. Many people fail because they start their journey strong, being too strict, which is NOT sustainable. Consistency is key when it comes to success in your nutrition and training.

Amy Jo Horvath, NPC National Figure Athlete

Posted 22 April 2014 by Amy Jo Horvath - NPC Figure Competitor

Recipe: Pumpkin And

Oatmeal Casserole

Pumpkin And Oatmeal Casserole



  • 2 medium ripe bananas, sliced
  • 1 cup canned pure pumpkin
  • 2 Tbsp raw honey, divided
  • 1 Tbsp maple syrup
  • 1 cup uncooked oats
  • 1/4 cup chopped walnuts, plus 1 TBSP for topping
  • 1/2 tsp baking powder (I use low sodium)
  • 3/4 tsp cinnamon, divided
  • 1-1/2 tsp pumpkin pie spice
  • 1/4 tsp nutmeg
  • Pinch of salt
  • 1-cup original almond milk
  • 1 egg
  • 1 tsp pure vanilla extract


Arrange the banana slices in a layer on the bottom of a prepared 8x8" pan. Sprinkle 1/4 tsp of the cinnamon over the bananas and drizzle 1 tbsp of the raw honey over the bananas. Cover with foil and bake for 15 minutes at 375 degrees.

Meanwhile, combine the oats, 1/4 of the walnuts, baking powder, pure maple syrup, cinnamon, pumpkin pie spice, nutmeg and salt and stir together. In a separate bowl, whisk together the pumpkin, remaining honey, milk, egg and vanilla.

Remove the bananas from the oven. Pour the oat mixture over the bananas. Pour the pumpkin mixture over the oats, making sure to distribute the mixture as evenly as p possible. Sprinkle the remaining tablespoon of walnuts over the top.

Bake for 35 - 40 minutes, or until the top is golden brown and the oatmeal has set. Serve warm from the oven. Makes 9 servings.


  • 1 Serving:
  • Calories: 119.9
  • Fat: 3.8g
  • Cholesterol: 23.9mg
  • Sodium: 66 mg
  • Potassium: 165.4mg
  • Carbs: 19.9g
  • Dietary Fiber: 3.2g
  • Sugars: 10.4g
  • Protein: 3.1g

by Amy Jo Horvath - NPC Figure Competitor

Posted 08 December 2012 by Amy Jo Horvath - NPC Figure Competitor

Slow Cooker Recipe:

Spicy Chicken Stew


Slow Cooker Spicy Chicken Stew

I love my slow cooker and have hit the motherload with some wonderful and healthy recipes! This one did NOT disappoint! The entire family enjoyed this one... which means it will be a regular in our house.


  • 2 sweet potatoes, peeled and cut into chunks (approx 600 grams)
  • 1 (10oz) package frozen sweet corn
  • 3 stalks of celery, chopped
  • 3 carrots, peeled and cut into chunks
  • 1 white onion, chopped into big bites
  • 2 cloves garlic, minced
  • 1 jar (12.5oz) of natural, salsa (I used hot/spicy - I did not use low sodium but you can to cut on sodium)
  • 1-1/2 tsp ground cumin
  • 1 tsp Chile powder
  • 1/2 tsp black pepper
  • 8 - 4oz skinless, boneless, chicken breast (I try to find/use low sodium)
  • 2-1/2 cups veggie broth, no sodium
  • 4 (6 inch) fresh corn tortillas cut into strips

Garnish Options:

Non-fat plain Greek yogurt


  • Place potatoes, corn, celery, carrots, onion, garlic in slow cooker.
  • Stir in salsa, cumin, Chile powder and pepper.
  • Place the chicken evenly on top of veggies and pour veggie broth over chicken.
  • Cover slow cooker and cook stew on high for 4 - 6 hours or until the chicken pulls apart with fork.
  • Shred the chicken, add the tortilla strips and mix well with the veggies.
  • Makes 10 servings


1 serving (not including garnish):
Calories: 224.6
Fat: 2.7g
Cholesterol: 44mg
Sodium: 519.6mg
Potassium: 379.2mg
Carbs: 30.8g
Dietary Fiber: 4.8g
Sugars: 11g
Protein: 23.5g

Recipe by Amy Jo Horvath - NPC Figure Competitor: Facebook Fanpage

Posted 04 January 2013 by Amy Jo Horvath - NPC Figure Competitor

Slow Cooker Recipe: Oatmeal

With Cinnamon & Apples


Slow Cooker, Steel-Cut Oatmeal with
Cinnamon and Apples

The mornings in our house can be pretty wild. My daughters have 3 different buses and schools so we are coming and going all morning. The idea of a healthy slow cooker breakfast that is ready when we are was perfectly wonderful! I turned the slow cooker on at 10pm and it was ready at 6am.  My crock pot does not turn off after the cooking time, it turns to warming so it was hot and ready as the girls needed it. It was so easy to throw in the cooker at night and the house smelled wonderful as we were waking up.


  • 2 apples, peeled, cored and sliced into bite size pieces
  • 1-1/2 cup original almond milk
  • 1-1/2 cup water
  • 1 cup uncooked steel-cut oats
  • 2 tbsp pure maple syrup (or your desired sweetener)
  • 1 tsp cinnamon
  • 1 tbsp ground flaxseed (I used flaxseed meal)
  • 1/8 tsp salt


  • Add all ingredients to a slow cooker.
  • Stir, cover and cook for 7 - 8 hours on low.
  • Makes approximately 7 servings


  • 1 serving:
  • Calories: 153.1
  • Fat: 2.6g
  • Sodium: 32.7mg
  • Potassium: 87.2mg
  • Carbs: 29.2g
  • Dietary Fiber: 5.1g
  • Sugars: 10.2g
  • Protein: 4.5g

by Amy Jo Horvath - NPC Figure Competitor

Posted 09 February 2013 by Jeremy Scott

Recipe: Protein

Pumpkin Pie Milkshake

PROLAB Protein Pumpkin Pie Milkshake



  • 2 scoops of PROLAB Whey Isolate Vanilla Flavor

  • 1 cup unsweetened Coconut Milk

  • ½ cup pumpkin puree

  • 2 Tsp cinnamon

  • ½ tsp nutmeg

  • 2 Tsp. Stevia or more if you like it sweeter

  • Ice Cubes - approximately 5-10


Mix all ingredients into a blender and enjoy your protein packed pumpkin shake!


  • Protein 53g
  • Carbs 20g
  • Fats 4.5g

Jeremy's Online Training:

Posted 20 January 2013 by Jeremy Scott

Recipe: Pumpkin Protein

Spice Smoothie


Pumpkin PROLAB Protein Spice Smoothie

  • 2 scoops PROLAB vanilla whey isolate protein powder
  • 1 cup Greek yogurt 

  • 1 cup canned pumpkin

  • 2 cups diced pineapple
  • 2 cups of bananas peeled and mashed
  • 3 Tsp. Truvia
  • 1 Tsp. Cinnamon


Mix all ingredients together in a blender and enjoy!


  • Protein 55g
  • Carbs 130g
  • Fat 4g

Jeremy's Online Training:

Posted 12 January 2013 by Jeremy Scott

Protein Shake Recipe:

Chocolate Mint


Chocolate Mint PROLAB Protein Shake

  • 1 cup unsweetened vanilla almond milk
  • 1 cup cottage cheese

  • 2 scoop PROLAB chocolate whey isolate protein powder

  • 3-5 drops peppermint Extract (add or decrease drops for flavor)
  • 1 Tsp. Chia Seeds
  • Add Ice as desired 1-2 cup crushed


Mix all ingredients in a blender and enjoy!


  • Protein -78g
  • Carbs – 17g
  • Fat – 6g

Recipe by Jeremy Scott:

Posted 13 November 2012 by Anna Sward

Recipe: Protein

Banana Bread



  • 2 medium bananas (200g)
  • 1/8 cup (22g) of coconut flour
  • 3 whole eggs
  • 2 egg whites
  • 1/2 cup (46g) of oats
  • 1/2 cup (54g) of banana whey protein powder
  • 1/2 cup (105ml) of milk (I used cow's but any will do)
  • 8 brazil nuts (I added this for kicks; you can throw in any nut you want too
    - they add a nice flavour and crunch)
  • 1 tsp of baking powder




Blended together and baked at 160 (320) for about 40 minutes (or until your utensil comes out clean after stabbing the bread) in a silicone bread loaf pan.


Macros per one slice (out of the ten you get from the mix above):

  • 105 kcals
  • 7.85g protein
  • 8.79g carbs (3.7g sugars)
  • 3.98g fat (1.2g sat)
  • 1.93g fiber

Recipe created by Anna Sward
Anna's website:
Anna's Facebook fanpage:

Posted 22 November 2012 by Brandan Fokken

12 Quick Tips For

Holiday Eating


12 Quick Tips For Holiday Eating

Holiday eating is one of those things that if not monitored can and will get the best of you, and potentially send you into a tailspin of an unhealthy eating pattern that may last for days and even weeks to come. Here are some tips to make it through the holidays without all the guilt.

1. Be prepared.

Be prepared. Know that you will be in an environment with lots of temptations. If you mentally prepare yourself and set yourself up for eating success, you are more likely to stick to a healthy eating plan.

2. The past

If you have had success in the past with weight loss, healthy eating, or have reached a fitness goal, use that as a reason to stick to a healthy eating plan. Consider the weight loss you have achieved, the goals you have hit, and the healthy lifestyle you are living. Is splurging really worth messing all that up?


3. Alcohol

Alcoholic beverages are empty calories and make it harder for you to avoid temptation. So try to avoid drinking if possible.

4. Snacks

Eat a healthy small meal or snack before the special occasion so that you are less hungry and won’t overdo it.

5. Water

Drink plenty of water or other low calorie beverages so that you feel fuller
when you show up to your special occasion.

6. Small amounts

Eat the “bad” food in small amounts. It’s ok to have them in moderation.
Eat them slowly and enjoy every bite.

7. Hands

Keep your hands busy by holding a beverage. It is hard to overeat if your hands are busy.


8. Calories

Choose low calorie healthy snacks such as veggies, or lean cuts of meat.

9. Celebrate

Don’t deny yourself. People celebrate, mourn, and bond with food. So although you don’t want to overdo it, you also want to be a part of the festivities. You are NOT perfect and nobody should be expected to eat perfect all the time. It’s ok to splurge from time to time, and in doing so you won’t necessarily mess up your entire eating program. You can’t begin or end a diet with ONE meal. Watch your portion size, be accountable for what you are consuming, and you won’t end up overdoing it.

10. Focus

Focus on the environment around you; the conversation and having a good time,
rather than the eating.

11. Mints

Chew gum or have mints handy. These help with cravings for sugar and will keep your mouth busy keeping you from grazing on unhealthy snacks.

12. Temptations

If the only way you can handle temptation is to avoid it, don’t go.

 Written By: Brandan Fokken sponsored athlete: Fanpage



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