by True Health Trifecta

I’ve done ProLon FMD Nutrition Program multiple times: an HONEST, detailed review about the full experience (is it worth it?) [VIDEO]

The following post is for educational purposes only and not considered as medical advice. Please consult with your primary care physician or health professional before beginning any new nutritional program such as ProLon. This is not A sponsored post. All opinions and experiences are honest and my own as the author.

Weellll it’s been a MINUTE since I put up a blog post, huh?! 😆😵

Hint: I include a REALLY thorough Q&A for ProLon at the end of this blog post – most of which are more detailed, additional tips to what I share in the already detailed day-by-day videos! This post will also be a work in progress as I will update to include relevant content as it is created.


 

I recently posted a six-video series sharing my experience doing the ProLon 5-day fasting mimicking nutrition program (which will likely include a handful of more videos, including the glucose/ketone comparison in my own personal “self-study”, a DIY homemade version, and perhaps future documentation whenever I do it again).

I even reached out to the people at ProLon after planning this video series, and they were kind enough to give me a generous discount coupon code for friends, clients, and viewers who decide to try it, too! All you have to do is go to their website and type in CATLADY in the promo code box at checkout 🤗

When it comes to the video series, I explain a lot in the videos within the series as I do take you through each day of the program in detail, but I figured it was also worthwhile to share some more things I may have forgotten here as a blog post for whoever may be curious about ProLon and common questions I’ve receive from clients, friends, and those who have seen videos from the YouTube channel.

I will likely revisit and update this blog post in the future to add more videos, as well as questions I may get emailed or left as comments. So, if you are trying out ProLon for yourself or want to refresh reminders or info anytime you do the program, feel free to bookmark this and come back in the future!

Check out my ProLon Playlist, starting with the intro video, here:

In my intro video, I speak about how I came to try ProLon for the first time, as well as details explaining the creator of ProLon – Dr. Valter Longo – and his many accolades in the fields of nutrition and longevity. Dr. Valter Longo is not only the man behind the ProLon fasting mimicking nutrition program, but he is also the Director of the Longevity Institute at the University of Southern California (USC) as well as a professor of gerontology and biological science.

Additionally, Dr. Longo is the Director of the Longevity and Cancer Program at the IFOM Institute of Molecular Oncology in Italy. He is the author of the book The Longevity Diet, which I do highly recommend reading, and he has even been nominated for a Nobel Prize based on his work in nutrition and fasting.

 

If that isn’t enough in terms of credentials to why this is a legit, clinically backed nutrition program, there is also the fact that Dr. Longo donates his share of profits from L-Nutra (the company behind ProLon) fully into the Create Cures Foundation to fund further research in illness prevention and longevity.

Those are just a handful of the reasons I decided to give ProLon a chance those couple of years ago. As for the other reasons and why I have done it a few times since… it’s all in the intro video 😘

Here we go, DAY 1 of 5 – let’s kick things off!:

 

DAY 2 OF 5 doing the PROLON FASTING MIMICKING DIET:

 

DAY 3 of 5 – getting over that hump!

 

DAY 4 – pretty much night and day from before 😍💪

 

DAY 5 – The Last day doing ProLon… how do I feel?!

*Stay tuned for my roundup of Day 6 and the week to follow, including how I have done the DIY at-home version of the fasting mimicking nutrition program in the past (and additional tips or tricks)! To get notified first when those videos go up first, you can subscribe to my YouTube Channel and click the notification bell*

 

PROLON COMMON QUESTIONS & ANSWERS:

How often do I do the ProLon fasting diet?

Please refer to L-Nutra and ProLon’s website for their official suggestions as, again, I am not a medical professional and none of this is medical advice. Always check with your physician (many of whom recommend this program to their patients, by the way)! That said, according to their clinical studies, it is suggested that those who may lean more “unhealthy” or “overweight” do ProLon three times: once a month for three consecutive months, in order to gain the most long-term benefits.

If you are generally healthy and of average weight, you likely only need ProLon once to twice a year. Perhaps up to three times a year. If you are underweight, you definitely need to consult with a physician or avoid this program. You can check ProLon’s website for more information.

Personally, I don’t go by any set frequency. I will gauge it by how I am feeling and what my body is doing. That said, it has come to more or less about twice a year since I did my first ProLon 5-day nutrition program over two years ago.

 

Who shouldn’t do ProLon?

This isn’t so much a personal answer as something important to note. As suggested by ProLon professionals on their website FAQ and within the instructional pamphlet, those who are pregnant should not attempt this nutrition program – nor should those who have had any bariatric surgery or procedures as such individuals have more specified protein and micronutrient requirements vs the general population.

Regardless, always check with a medical professional before beginning this type of nutrition program if you have any medical issues or concerns to ensure that this is a good choice for you. I especially stress this for those who may struggle with disorders such as BED (Binge Eating Disorder) or similar, as some restrictive-style programs like this 5-Day Fasting Mimicking diet may exacerbate issues in individuals with currently existing disordered eating. Namely, in disorders involving active binge/purge cycles.

 

When do you feel like you need to do ProLon again?

For me, it’s when I’m feeling sluggish, tired, inflamed and constantly bloated for a longer than normal period of time (more than 2-3 weeks). Unsurprisingly, this typically only happens after a few weeks to a couple of months of eating too many foods too often that aren’t a part of my usual routine. 

I do also have a “set comfy weight range” of around 6-8 lbs that I have always stayed within to feel my best, and if I find that I have surpassed that range by a couple of pounds for more than a couple of weeks as opposed to just the up and down, ebb and flow on random days (which is what happens with weight day-to-day!) – then I will consider ordering ProLon do it again.

 

Is your DIY version of ProLon as good as the actual ProLon nutrition program?

Yes and no. 

Pros of the DIY: It saves you money, it’s fairly easy to organize, weight-loss will still happen due to the caloric deficit, it can potentially encourage more stable glucose levels and expedite entering into ketosis to utilize fat as fuel. 

Cons of the DIY: Not as effective when measuring glucose and ketone levels (would have to extend it to 6-7 days vs 5), not clinically studied and created like ProLon, some ingredients will differ, more likely to “give up” or not commit during the DIY because it lacks the financial investment to justify pulling through.

Honestly, I would suggest doing the actual ProLon nutrition program first to have something to gauge from in terms of how it felt, your progress from start to finish (both physically and mentally), and how it helped you maintain the benefits afterwards. Then, you can try the DIY version and have something to accurately compare it to. If it works just as well for you as Prolon did, then there you go! 

Not to mention, purchasing ProLon justifies itself a little more – to me, anyway – seeing as Dr. Longo donates 100% of the profits from his share back into the Create Cures Foundation to further research on illness prevention and longevity. So the expense does go to a good cause.

 

Does ProLon help you lose weight?

Yes, but keep reading.

First of all, I get that it’s touted as a “weight loss” or “cleanse”, “detox”, “diet” (UGH if you watched my videos you know I can’t stand these trendy catchwords!) when you see the ads and marketing everywhere. One of the reasons I wanted to create this series of videos was to give you an accurate, more science based, non-Instagrammy take from someone who isn’t only making a sponsored post for money (I am not sponsored by them!) but who is educated in nutrition, physiology, fitness, fasting, along with years of working with clients.

Note: Weight and carrying extra weight is a symptom of something else going on within your body, due to your lifestyle and habits, emotionally, or all of the above.

That said, will you lose weight on ProLon? YES, it will cause you to lose actual weight on the scale. How much is variable, but I have found in the average person the weight-loss is 5-7 lbs. (if you are heavier, you may even reach around the 10 lb. mark). Personally, my weight will go down about five pounds when I wake up on day 6. And most of the time, I will lose another 1-2 pounds in the following days, before my weight stabilizes back at my initial 4-5 lbs. loss. 

A lot of this is due to the fact that you are eating in a caloric deficit throughout this 5-day nutrition program. If you are eating less than you expend AND are carrying less food in your system, that will result in loss of weight.

I do also believe – in my case and in what the ProLon research has actually shown – the ProLon 5-day fasting nutrition program causes autophagy and cellular rejuvenation within the system, alleviating inflammation from within the body that would contribute to excess weight. THIS is what makes it different than the “fad diets” or *gag* “cleanses” or *double gag* “detoxes” that are out there, which simply cause you to lose water weight or flush out your digestive tract.

In my experience, I believe that ProLon works to help you drop and eliminate inflammation which will also cause a decrease in weight by default. So, for me, I lost about 7 lbs. in total (including the couple of days after it was over) before settling back to a loss of 4-5 lbs. which I managed to maintain until months later after my standard routine took a turn again.

ProLon was created in a way to actually reset you from a metabolic level. That is the difference I felt in doing it, and that is why I am open to promoting it on my own as an individual (again, not sponsored!) and professional in fitness and nutrition. This is in a different category than any fast, fad diet if you recognize what it’s doing and adjust your lifestyle afterwards to honor maintaining the benefits you’ve gained from doing it.

 

What were some benefits (or other weird things!) you noticed after doing ProLon?

I’ll just make a list of bullet points…

    • Cravings were reset. I didn’t need to use as much stevia when sweetening food or drink, for example. Or salt. It really helps to reset and re-sensitize the taste buds as well as cravings, in general.
    • Appetite and portion-size needs were reset. Obviously, this will shrink your stomach a bit. But you learn – especially towards the last couple of days – that you not only feel clear-headed and energized, but light and without any bloating or “full” feeling to weigh you down.
    • Flatter abdominals (namely lower/reproductive area). I am specifying this because people like to say “flatter stomach or belly”, but for me personally, that hasn’t been much of an issue. My bloating tends to happen in the lower abdominal area. Think intestines, reproductive area, between your belly button and your pelvis. By doing ProLon, EACH time it has completely alleviated any bloating. Not only that, but it seemed to have indefinitely reset it. For weeks after, I would not get bloated – even after occasionally eating foods that may have caused it in the past. My weight also seemed to stay in this new default much easier, rather than fluctuating according to what I may have eaten the day or night before.
    • Really seemed to “reset” my body and digestion. Just like I mentioned in the last couple of sentences above, something about ProLon (and honoring how I felt after finishing) really did seem to promote a longstanding feeling of wellness. For me, that meant great energy, less susceptibility to bloating no matter what I ate or where I was in my cycle, an overall feeling of inflammation that I didn’t even recognize before now being gone, and with all of this lasting a while after the nutrition program was over.
  • I just felt rejuvenated from the inside and better. That’s pretty much it. I was surprised at how good I felt afterwards and, most of all, how it actually lasted. If you take what the program has to give and go with it long term – especially following the Longevity Diet protocol from the Blue Zones, which are both great books – then you are sure to feel the same benefits that I did.
  • I slept more deeply and stopped having wild, super-detailed dreams by day three. I noticed I was having what seemed to be nightly, epic movie style crazy dreams for weeks beforehand. As fun as they are – and as often as I have them – I also felt like I was waking up less rested than usual… especially with night-after-night of a pumped, action-packed imagination! I’d already made a correlation a long time ago between more active dreams and even nightmares, with eating something very sweet or sugary close enough to bedtime.  

 

Do you workout while you’re doing ProLon?

I go for a walk daily to get at least 8,000-10,000 steps in, so I did still do that. As for strenuous exercise, I typically avoid that (and it is suggested to avoid it) during the fasting program. At most, I will do some low intensity weightlifting or bodyweight training that is slow paced and not too taxing. But it all depends on the day and how I am feeling.

As you could see in my Day 4 and Day 5 videos, I felt AMAZING and actually had one of the best feeling workouts I could remember in recent history. So, again, it all depends on how you are feeling and honoring that.

 

What tips do you have to get through ProLon for anyone else doing it?

Schedule to do it during a span of time where you either know you will be busy or can make yourself busy (ideally, with things at home). One of the best parts about any fasting is how much open time you have to focus on other tasks or things instead of eating or planning around food!

Also, schedule it in a 5-6 day span outside of holidays or social engagements. Doing so will only make it harder for you, and you’re likely to get slack from people around you who don’t “get it”.

When it comes to days of the week, that doesn’t matter. But in my mind, I prefer to do it Monday-Friday or Tuesday-Saturday, depending on what I have going on.

If you’re easily swayed, avoid grocery shopping the week prior and especially avoid having snacky or favorite foods or treats in the house. There are some who make the commitment and stick to it with no problem (it’s ONLY five days, people!) and there are some who are easier to break. This is also why I suggest investing in ProLon before trying the DIY version. The investment locks in commitment for most, whereas DIY doesn’t necessarily.

Do it with a friend! Especially if you are living with a roommate, spouse, or adult child (I would not recommend this or any “diet program” to a child or even teenager, never mind anyone with a history of disordered eating), having an accountability partner will help support you both mutually.

Drink warm or carbonated water (remember: no additives, flavors, sweeteners, etc.) during the day to help against hunger pangs if they are becoming too distracting for you. The hunger is going to be inevitable, but something else ProLon teaches you is you CAN get through it and you’ll be just fine!

If you drink coffee or any caffeinated drinks, ease off of it in the week (or longer) prior to starting ProLon. Same goes for alcohol. Basically, the more vices or caffeine/alcohol you have as part of your routine right before starting, the harder you are making this for you in terms of experiencing headaches, fogginess, fatigue, along with withdrawal symptoms.

If you can, go to bed early and wake up later – or at least go to bed early! Good, sufficient sleep is vital for your health and it will also help your body work AND leave you with less hours during the day to feel hungry. That said, I find that my body seems to require less sleep time when I’m in a period of caloric restriction (i.e., waking up feeling refreshed and energized after only 6 hours vs. my typical 7+ hours and some grogginess). So, the ability to sleep in later almost seems like a task in my experience.

 

What do I do when I’m finished with ProLon?

Have a plan for when it’s over and honor how your system feels! Don’t just go right back into stuffing yourself if that was your habit before. Or big indulgences, cups of coffee, or alcohol. Follow the transition diet that ProLon recommends in their instruction booklet and do your best to follow principles of The Longevity Diet moving forward. You can also try L-Nutra’s meal plan service, Nutrition for Longevity. The first time I did my ProLon fast was when this meal service was just launching, so I decided to get a week’s worth of meals and they were really convenient and delicious with perfect portion sizes. Plus, the food aligns with the different foods from the Blue Zones. NOTE: If you want to try Nutrition For Longevity, click here to get $10 off your first order! 

*Again, NOT SPONSORED at all! I feel like I need to keep reminding because I feel like I’m beginning to sound like an L-Nutra spokesperson 😆 The link is their “refer a friend” rewards system that anyone can sign up for, giving you a discount and me credits towards my own meals from them. Win, win!

I do suggest trying out some Fast Bars or ordering them to have on hand by the time you are finished with your ProLon fast. They’re helpful in transitioning and VERY tasty – super similar to the L-Bar in the 5-day fasting nutrition program. If you know me and food recommendations, you know I wouldn’t suggest them if they didn’t taste good and prove to be a great option for on-going success. 

As I mention in the Intro video for my ProLon experience, I was a test subject in the Fast Bars clinical study myself! NOTE: I also reached out to L-Nutra and got a coupon code for you guys to use if you want to try a box (or a few boxes!) yourself. They were kind enough to create one for us! Go here and use promo code CATLADY or CATLADYFITNESS at checkout for a discount off Fast Bars! 

 

Still want to learn more about Dr. Valter Longo’s work and the science behind fasting and longevity? Here are two of my favorite informational interviews where he discusses his work in more detail. They are great conversations and are fairly long, but well worth listening to:

Remember to use promo code CATLADY for a discount if you decide to try ProLon for yourself (or if you decide to grab some Fast Bars you can use it on that site, too)!

If you have any questions or want to schedule a private session for online Nutrition Coaching, you can check out your options here. You can also check out my best-selling books such as The Holistic Fitness Starter Guide, The Grocery Store Tour Guide, The Coolest Cat Coloring Book for humans of all ages, and other resources available to you at any time here ❤

by True Health Trifecta

Shaving my head to show you a DIY Buzz Cut (with clipper length examples & guide!)

I’m shaving my head. Well, I shaved my head.

Well, I gave myself a buzz cut, to be more specific.

But instead of just leaving it at that, I wanted to provide a resource for anyone else (girls or guys) looking for examples of the different clipper lengths and what they look like on a real, live head. I looked for some kind of clipper length guide before buzzing my own hair off myself, and couldn’t find but TWO videos showing semi-decent comparisons (one was a burly bearded man, the other was a fake-haired mannequin)!

So I decided to share my experience doing a DIY buzz cut at home (yes, as a girl) so I could create this resource and show you what clippers #6 through #2 look like…

Ya know, in case you want to join the buzz cut fam.

You’re welcome:

So, I know what you may be thinking: another girl shaving her head…

Why are girls shaving their heads? Is this some kind of movement? Are women trying to put across some message of empowerment or something similar by chopping off their hair so drastically?

Honestly, I have no idea. You’d have to ask each female who decided to shave or buzz their hair, because I’m sure each answer or reason would be different. I can tell you my answer to all that which is.. Nope. I just really felt like it. 🤷🏼‍♀️

That said, I also made a video sharing 10 of the reasons why I shaved my head… and why you may want to, too. Spoiler: My main reason is (see above) I really just wanted to (riveting, I know).

Despite that, I can recognize that my answer isn’t detailed enough for the majority of people asking the question who want to learn more. So, here are ten reasons that support my main reason to why I decided to shave my hair off as a girl.. er, woman.. okay, female.

 

Are you thinking of shaving off your long locks? Do you know anyone who has given themselves this dubbed “quarantine cut” – whether female or male? Can you relate to my reasons for giving myself a buzzcut at home?

Leave me a comment on YouTube for either video and let’s discuss it 😻

Psst… remember to subscribe and join the Cat Lady Fitness (formerly True Health Trifecta) YouTube family, too.

Extra psst… for even more exclusive perks, content, and personal things I share – become a Purrtreon supporter!

 

by True Health Trifecta

What is the BEST Plant-Based or Vegan Protein Powder? [VIDEO REVIEWS!]

Well, well.. to say it’s been a minute since my last blog post is a huge understatement! I definitely suggest subscribing to the Cat Lady Fitness (formerly the True Health Trifecta) YouTube channel for weekly videos – including occasional bonus videos during the week!

Don’t worry, because it’s not just cat stuff. I am beginning to share more home-based workouts, life/kitchen hacks, and recipes. Actually, the whole month of September I will be putting out a mid-week, real-time workout showing you different Tabata-style circuits you can do which require only a timer and NO gym equipment! Not to mention – the workouts will be super effective and only 4 minutes long.

All of September’s workouts are good for all exercise levels – so I do hope you decide to subscribe and join the Cat Lady Fitness family!

If you’re looking for more personalized coaching – whether it be online training or a one-time health & fitness consultation – you can learn more about working with me here!

Now as for protein powders – and, specifically, plant-based or vegan protein powders… A question I get very often is: which is the best out there?

For years now, my go-to protein powder has been S.A.N. RawFusion Plant-Based Protein. If you already own my best-selling book – The Best Plant-Based Protein Bar Recipe Book – then you already know that RawFusion is used as one of the exclusive ingredients in the recipes!

It’s no secret that the vegan and plant-based eating community is growing at a fast pace. Of course, this means that more and more vegan and plant-based foods have become available – including protein powders.

After I had three clients in one week ask if I still recommended RawFusion as the best option (in terms of price, nutritional profile, taste, texture/mixability, and aftertaste), I figured that now would be a good time to test out any other kind I could get my hands on to see if there was a new potential favorite plant-based protein powder in town!

After a couple of months of tasting and trying (you guys know how much I value accuracy and time in research!) I finally filmed a thorough review of the 10+ different vegan protein powders I tried :)

Check out my two-part video review here, starting with Part One:

And here is Part Two (which has the brunt of the reviews):

Here’s a list of the different protein powders I review in the videos above:

Since putting these videos up, I’ve gotten a handful of suggestions for other plant-based protein powders to try out – so I will definitely have another review video in the future.

Do you have a favorite plant-based protein powder that I didn’t include?

If you can suggest additional options for me to try, please leave it in the comment section of either video because I’d love to keep adding to the list for a future review. In the meantime, I do hope you are all enjoying the end of your summer and I look forward to continuing to bring you as many useful and interesting videos, healthy insights, and helpful resources as possible! 

P.S. Did you know that we have a fitness-friendly apparel line for cat people with shirts, tank tops, hats, sweatshirts, accessories, and more?! Check it out in the Cat Lady Fitness Shop (and use code NEWAGENT10 for 10% off your first order)!

 

 

by True Health Trifecta

How to do a Chin-Up [VIDEO] – Progression Exercises & Cat Lady Problems

If you haven’t checked out my sister site yet, please do so at CatLadyFitness.com – there you can find the health transformation story of Puppy the Cat, the popular Raw Cat Food Recipe (and  highly-viewed video on YouTube), cat lady and dad tips, very stylish apparel and accessories for any cat lover in your life, and much more.

This year has been a crazy one for sure.

Not only have I been busy training my amazing online clients, meeting new ones during nutrition consultations, and growing my Cat Lady Fitness YouTube Channel; but I have published two more books, am currently working on another two, and am less than a month away from launching the True Health Trifecta Private Client Portal – which will offer over 200 exercise examples, ready-made workouts, and much more…

All of this while getting the amazing experience to house- and pet-sit around the world while finally learning fluent Spanish.

Calle Calzada at dusk in Granada, Nicaragua

This doesn’t even include exciting news about my FIRST book, The Holistic Fitness Starter Guide, and additional non-fitness related projects and creations that will come into light soon. (If you want to be up-to-date on the reg, I highly suggest following me on Instagram or liking the THT Facebook page.)

What can I say? I truly love being able to share my learning experiences and creative outlets with each and every one of you (and am obsessed with the productivity factor in doing so)!

SO, moving onto this post: a common question I’ve gotten over the years – ESPECIALLY from my female clients – is “why can’t I do even one chin-up? WHY are they so hard?“

In the quick video below I am going to show you some of the most effective exercises and exercise progressions towards Chin-ups and Pull-Ups that I personally used and have suggested to a number of clients over the years who can now also successfully do all kinds of chin-ups and pull-ups.

 

So what’s the difference in a Chinup or a Pullup? In order from least to most difficult:

Chin ups (reverse grip)    Parallel Grip    Pull-Ups (Narrow or Wide Grip)

 

Technically, this makes Chin-Ups the “easiest” BUT that certainly doesn’t mean they are easy… especially for someone who has never been able to do one before. Pull-ups isolate your Lats (aka: batwing muscles) making them more difficult to do, while Chin-Ups utilize the biceps more – which is why Chin-Ups of all kinds are my #1 suggestion and favorite personal exercise when it comes to building big, strong biceps.

So if you’ve been slaving away doing a million different versions of the bicep curl… whether they’re machine-assisted bicep exercises or the free weight variety… and you have been seeing little to no progress in those guns: STOP NOW and start doing these progressions.

What I will be going over and showing you today will help not only with building bicep strength and Chin-Up capability, but will help you activate and strengthen the right muscles to progress to full Pull-Ups, too.

 

LET’S START WITH SOME IMPORTANT FACTORS IN HOW TO PROGRESS WITH ANY EXERCISE:

  1. Activating the correct muscles. Especially if you are new to working out or exercise in general, this is always an important step to make sure you’re training your body to progress in the best way AND avoid injury. Body weight exercises, static holds, and slow/controlled movement activities like yoga or Tai Chi are great ways to get started, especially if you come from a super sedentary place. This also helps you build the mind-muscle connection which is a key factor in strength progression and physical and mental control.
  2. Strengthening these said muscles. Women actually tend to build strength a little quicker than men, but we also have it plateau more quickly. This is solely due to hormones seeing as women cannot naturally, comparatively put on as much muscle mass as men in general. Men, on the other hand, may see their lifts progress at a slower pace but can far surpass the weight that women can lift. So even though any capable female can and will progress in their Chin-ups by following these tips, that doesn’t mean you will be able to do it with an additional 25 or 50 pounds in plates hanging from your waist.
  3. CONSISTENCY IS KEY. PATIENCE PATIENCE PATIENCE – not only in your overall progress, but when you are completing these exercises… don’t rush through them. Practice focusing on the mind muscle connection and being present in what you are ACTUALLY doing. Same thing goes for overall progress – as long as you focus on the daily or whatever routine HABITS and consistent practices that ALIGN with your goal, in this case – getting better at Chin-ups or simply being able to do one at all – it will happen. It’s about trusting the process and focusing on the most PRESENT steps you can take to get there.
  4. The less you weigh, the easier it will be. It’s simple physics. The less weight you have to lift, whether it’s groceries or books (or your body in this case), the easier it’s going to be… of course, considering you have no physical injuries making you less capable. This is true in general whether your body is composed of muscle OR fat – but remember, the more MUSCLE mass you have, the stronger you will be and the more weight you will be able to lift. So that ideal “healthy” standard of having low body fat and moderate muscle still stands true.

 

FUN FACT:

Chin-Ups are actually a go-to active tool I use to gauge my weight. I have a 10 pound standard comfy weight range (if 10 pounds seems generous for some of you, I’m also very tall)! If I can do 5 or more slow and controlled chin-ups, I know I’m at a very lean low-end of this range – if not a pound or two below it. If I can do 1 or 2 chin-ups, I know I’m within a certain 3-5 pounds. If I can’t even do 1 – and this does happen – I’m either at the higher end of my comfy weight range AND/OR I haven’t been able to do my regular daily routine for over two weeks, usually due to traveling and not having access to a pull-up bar.

If scales aren’t your thing, this is a great way to measure your progress and keep things in check along with paying attention to the fit of your clothing. I talk more about the benefit of NOT weight yourself in this blog post.

 

SO, WHAT IS INVOLVED WHEN DOING A CHIN-UP?

  1. Grip Strength (all exercises will involve grip and I am showing one of my favorite grip strength exercises in this video that is very effective – Monkey Hangs. However, if you are interested in more grip-specific exercises, let me know in the comments below the video!)
  2. Mobility (full range of motion is super important to activate and strengthen the necessary muscles, ligaments, and tendons for any exercise. Unless an exercise is designated as a semi-repetition exercise, always take your time in completing the full range of extension and flexion to get the most benefit.)
  3. Slow and Controlled movement (NOT the typical momentum-based “kipping” style you see in CrossFit type activities) – slow and controlled movements build adequate strength, are better for joints and tendons, and are safer to avoid any injury which should always be a priority.

 

Now, let’s see what these progression exercises look like! Check out this video:

(Exercise Examples start at 2:20)

 

Exercises are shown in out-of-the-norm circumstances (using a bench press station and the back of a leg press)… Proof that there is never an excuse, only a reason to get creative! You can also use the underside of step-stairs, any stable bar at a proper height, the underside of some treadmills, and a stable/heavy table.

That said, the best option if available is a Smith Machine as the bar can be adjusted to multiple heights for multiple strength levels. A squat rack is a comparable option in most cases.

EXERCISES IN ORDER SHOWN:

  1. Flat Horizontal Rows (do not press through legs, focus on using arms and back only – while keeping your body straight. This is my favorite and VERY effective along with #10 and #12!)
  2. Reverse Grip Short-Range Static Hold with Slow Negative (great activation exercise to practice before attempting Full Chin-Up Static Holds)
  3. Beginner Seated Horizontal Row (complete SLOWLY and focus on muscles in arms and back, keeping good posture and holding when chest is at bar)
  4. Intermediate Seated Horizontal Row (a little bit more of a decline in the positioning increases the difficulty)
  5. Reserve Grip, Seated Slow Negatives (partial rep – if done properly, should really be felt in the biceps and front delts)
  6. Shallow Horizontal Rows (begin with more vertical positioning until you can comfortable complete 20 slow, controlled repetitions. Then move onto…)
  7. Intermediate Horizontal Rows (once you can complete 20 slow, controlled repetitions of this comfortably with good form, move onto…)
  8. Horizontal Rows (the bar is at somewhat of an awkward height and should be closer to the ground, but hitting muscles from new angles like this can also benefit new activation!)
  9. Reverse Grip Standing Rows (a different grip helps to activate different muscles. Just make sure the bar is at an appropriate height to get a comfortable, full range of motion)
  10. Monkey hangs (shown in wide overhand grip – thumbs can be over the bar or wrapped around. Hold on and hang for as long as possible – making sure that your lats are engaged and there is no swinging. If you look like your loose and shrugging, your lats are NOT engaged properly!)
  11. Full Chin-Up Static Holds (step or jump up into position – you want all your strength to go into holding, not pulling. Make sure your elbows are locked down and lats/mid-back are engaged. Avoid any swinging and hold as long as possible).
  12. Slow Negatives from Chin-Up Hold (again, step or jump into position – strength should be kept for the negative portion, not used for any active pull-up portion. Aim for a 10-second drop from the hold to full range straight arm, completing the movement evenly with no jerking or uneven demounting speed. A helpful tip is to aim for halfway – or upper arm parallel to the ground – at 5 seconds. This, #11 and #8, are especially helpful and effective in increasing Chin-Up Strength!)

If you want more PERSONALIZED coaching or insight, you can choose the best option for you here to schedule a Skype, Google Hangouts, or WhatsApp session: ONLINE FITNESS & NUTRITION COACHING

That all said, I hope this post and video were helpful for you in your Chin-Up journey! Try some of these exercises out whether you want to get your FIRST Chin-Up or simply want to strengthen and condition the right muscle groups in order to do more. And of course, remember to SUBSCRIBE to Cat Lady Fitness on YouTube for weekly videos!

by True Health Trifecta

RECIPE: Cilantro Lime Rice & Beans (better than Chipotle!) – Easy, Plant-based dish!

Everyone loves Chipotle (right?) and their simple yet delicious spread of Tex-Mex goodness.

But… let’s be honest. Cost-wise, they make a killing charging what they do for some of the most affordable types of food around. Namely, rice ‘n beans (or arroz y frijoles).

Even if you do skimp on the guac (which, if so, who ARE you?) eating at places like Chipotle often can definitely put a dent in your finances.

So, allow me to bring to you my HOMEMADE CILANTRO LIME RICE & BEANS (that are better than Chipotle).

I love me some rice ‘n beans, as do most people I know. Especially while traveling through Latin America, where gallos pinto – the traditional rice ‘n beans dish – is typically served with breakfast.. AND lunch.. AND dinner at times… I grew to love them even more rather than get tired of them.

I love this dish so much that there are at least 5 different, flavorful rice ‘n beans recipes I plan to share here on the blog (as well as helpful tips and advice for anyone who plans on traveling or living in places like Costa Rica).

It all starts with the two [obvious] key ingredients…

Arroz.

Y frijoles.

Now, if you don’t have the kitchen blessing that is a rice cooker, you’re still good to go. You can use a saucepan on the stove top. Yes, this may be the easiest, better-tasting, restaurant-replica recipe you have ever made.

What kind of rice do you need? Whatever you have on hand. I had a blend of brown and white.

What kind of beans? Well, for this recipe, classic black beans. And yes, canned is just fine (though I’d recommend low or no-salt added to have better control of the sodium in your recipe).

Grab a handful of other ingredients – like fresh cilantro, onion, extra virgin olive oil, and lime – and you’re basically good to go.

Mmmmmmmmmmmmmm yas.

The bigger plus? This recipe makes at least 6-12 Chipotle portions if you get their rice bowl… and it costs less than one or two orders.

By the way, you can find an amazing tex-mex bowl recipe (along with tons of helpful info) in one of my best-selling books, the grocery store tour guide, which is also available as an ebook!

Without further ado – here it is! Try it out, share, and let me know what you think :)

CILANTRO LIME RICE & BEANS (makes around 6 cooked cups)

  • 2 cups brown and/or white rice (before cooking) *cook according to packaging or using leftover rice is fine!
  • Half a large red onion, finely chopped
  • 1 Tbsp Extra Virgin Olive Oil
  • 1 (~8 oz.) can of Black Beans (preferably organic and low or no sodium to better control salt content), drained and rinsed
  • 1 small bushel of fresh cilantro, leaves picked and chopped (about 1/3 cup chopped)
  • The juice from one lime
  • 1 tsp. ground cumin
  • 1/4 tsp. sea salt (or more, to taste preference)
  • 1/4 tsp. black pepper (or according to taste)

Directions

  1. Cook rice according to package or use leftover rice. Two uncooked cups yields 4.5 to 6 cooked cups.
  2. In a fairly large saute pan heated at medium to high, saute onions in olive oil until fragrant and softened (about 2-3 minutes). Add rice and stir, letting cook for another 2-3 minutes.
  3. Add black beans, cumin, salt, and pepper. Stir to all incorporate. Lower heat to higher “low” spectrum, cover the pan, and let flavors marry for 3-4 minutes. You can also add 1/4 cup or so of water before covering, especially if the rice was leftover. This will add more moisture while cooking.
  4. Uncover and remove from heat. Stir in lime juice and cilantro, then taste and add more salt if necessary. Stir again and then ENJOY! :)

by True Health Trifecta

RECIPE: Homemade Coconut Milk (or Coconut Creamer) – Easy, Fast, GREAT for Dairy-Free Travelers!

This summer, I have been doing quite a bit of traveling. Starting off in beautiful Italy and then making my way to Latin America, I currently find myself in the middle of a legit jungle – monkeys howling and all – in the Southern Zone of Costa Rica.

Just hanging out off my balcony in Positano, Italy. Totally casual.

This tropical rainforest is amazing and refreshing, but also makes me miss a few small foodie preferences that have been a part of my daily routine for years.

Especially through the most recent experience living off-grid in an isolated, glorified tree house (thankfully with pretty impressive internet to benefit my online clients and me), I learned how to do without a number of American luxuries. These include everything from transportation (no car), no paved roads, no 24-hour convenience stores (or any stores within two miles), and no access to anything from supplements to electronics to mail being reliably being delivered…

Cuddly kittens and warm weather make everything better.

It also includes not being able to find carton-style coconut milk – never mind coconut creamer for coffee. And if you didn’t know, Costa Rica is known for its amazing coffee.

Needless to say, I’m not a milk drinker and never really have been. Anytime I’ve needed a “milk” for something, I’ve opted for the almond or coconut substitution. (If you have my book The Grocery Store Tour Guide, you’re probably familiar with this suggestion.)

Considering the fact that mango, banana, papaya, AND coconut trees are everywhere in this tropical part of the world, I was somewhat surprised that I couldn’t find any carton coconut (or almond) milk near the home I am currently living in. There is one market down the mountain (over 2 miles away and a 90-minute steady walk thanks to the incline) that has one small almond milk carton option, which was unsurprisingly overpriced… and expired by six months.

Luckily, there is also a decently stocked chain supermercado in the nearest town that is accessible by a 20-minute bus ride (in addition to the nearly three mile walk to the bus stop) where I did find a higher quality carton of pure organic coconut cream… but still no sign of a reasonably priced carton coconut OR almond milk.

Did I mention I’m in the [captivating, relaxing, sometimes boring, always magical, yet very remote] jungle?

Here is what I did manage to find in the local market: canned coconut cream (and canned coconut milk).

And the good news for my fellow dairy-free, non-leche drinking people out there? To make homemade Coconut Milk (a comparable version to Silk or Almond Breeze brands that you can use for shakes, cereal, or to simply drink as is) AND/OR Coconut Creamer for coffee or tea, all you need is a can or carton of coconut cream (a second option could be canned coconut milk), water, and a pour-able container to keep it in.

That’s it.

Fun fact: if you read the ingredients on a carton of the aforementioned popular American brands of coconut milk, you will see that they are mainly filtered water and coconut cream (with some added preservatives and vitamins)… which is exactly what’s happening here!

Of course I tend to get a little fancy and doctor things up, so I added a little bit of vanilla extract and a few stevia drops (which I obviously brought with me from the States) to make it taste just like slightly sweetened, cartoned vanilla coconut milk.

Whisking in a small amount of natural thickener such as xantham gum, guar gum, or gellan gum (if you can access it where you are) will lend a slightly thicker consistency that mimics store-bought Coconut Creamer even more – but the thinner, milkier version that results from this recipe suits my needs just fine. :)

And cost wise? One can of coconut cream cost me about 1500 colones (around $3 USD) and is enough for TWO to THREE GALLONS of drinkable coconut milk or creamer. One HALF gallon of Silk brand coconut milk typically costs $3-5 USD anywhere in the world that I’ve been, so this recipe is a very budget-friendly one that is well worth trying no matter where you are!

To prepare, you can whisk everything together or blend it in a blender. Then just pour into your chosen container like this perfect one I found on Amazon. It’s important to remember to keep it refrigerated and shake it up well before using each time since it does slightly separate (adding the thickening gum does help keep it more consistently smooth).

I mainly use this as a “creamer” for my coffee, but it would also make a great milk replacement for any of your milky needs.

Here’s the crazy simple recipe :) Enjoy!

Homemade Coconut Milk or Coffee Creamer

  • 1⁄4 C. coconut cream (ingredients should be only 100% coconut cream, if possible) OR 1⁄2 C. canned coconut milk (full fat, not “light”)  – shake cans well before opening
  • Slightly less than a 1⁄2 gallon of chilled, filtered water
  • Small pinch of sea salt
  • Optional (for vanilla flavor): 1⁄2 to 1 tsp. vanilla extract
  • Optional (for sweetness): Stevia drops to taste OR 1 Tbsp. cane sugar liquified in a small amount of warm water OR 1 Tbsp. maple syrup
  • Optional (for chocolate flavored): 1 Tbsp. unsweetened cocoa powder
  • Optional (for coffee flavored): 2 Tbsp. instant coffee granules liquified in a small amount of hot water
  • Optional (for thickness): 1⁄2 tsp. guar gum, xanthan gum, or gellan gum

Directions

  1. Put coconut cream or milk, chilled water, sea salt, and your optional ingredients of choice in a blender and blend on low until all incorporated, about 1-2 minutes (you can also whisk very well in a large bowl).
  2. Carefully pour into your milk jug or container.
  3. Refrigerate (shaking well before each use) and enjoy as a milk or creamer! It should be good for about two weeks, though mine never lasts that long. Yum!

*If it doesn’t turn out “milky” enough for you, simply add more coconut cream by the teaspoon (or coconut milk by the tablespoon) until your desired flavor and consistency is reached. To make it thicker and creamier, add in more thickening gum by the one-eighth of a teaspoon and blend well after each addition.

*You can freeze your remaining coconut cream/milk in a separate container for future use.

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by True Health Trifecta

RECIPE: The BEST Cranberry Sauce (with a twist!) – Healthy, Vegan, Gluten Free

The holidays are upon us! A time for festive decoration, plenty of social events with coworkers, friends, and family, and a plethora of seasonal food favorites to enjoy.

If you’ve visited this blog before (or are subscribed to my YouTube channel), you have already gotten a taste for some of my go-to recipes for this time of year like:

I recently realized that the popular side dish and condiment, Cranberry Sauce, was missing from my growing arsenal of holiday recipes! So, now is the time to fix that.

Not only is the following recipe incredibly easy and with minimal ingredients, but it has an extra twist of flavor thanks to the mango juice, spices, and alternate sugar (like coconut). Plus, including apples and pears bumps up the nutritional value by increasing the vitamins, fiber, and flavonols to make your body one happy machine.

 

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Whatever you do – I beg you – never, ever choose those processed tin jars filled with a solid cylinder of cranberry jam. Then again, I can assure you that once you make this recipe you will never want to go back.

Without further ado, here’s this simple and amazing recipe! Try it out and let me know what you think… and feel free to share the link with others, too :)

 

The BEST Cranberry Sauce… with a twist!

Ingredients

  • 1¼ cups coconut sugar, light brown sugar, and/or cane sugar (I will usually use a third of each or whatever I have on hand)
  • 16 oz fresh cranberries (two 8-oz bags)
  • One Fuji apple, peeled and chopped
  • One Bartlett pear (slightly ripe), peeled and chopped
  • One cup mango nectar or juice
  • 1/8 tsp nutmeg or allspice
  • 1/4 tsp cinnamon

Directions

  1. Rinse and drain cranberries. Measure out the mango juice.
  2. In a medium saucepan, bring cranberries, sugar, and mango nectar to a boil on high heat. Cranberries should begin to pop and coagulate with the liquid.
  3. Lower heat and let simmer for 10 minutes before adding chopped apple and pear. Also add spices.
  4. Let simmer together another 5 minutes or so, until all incorporated (but apple and pear should maintain their form and not mush up).
  5. Serve warm or let cool and refrigerate overnight if you prefer serving cold cranberry jam… It’s delicious both ways! This will keep in a sealed container in the fridge for a week, though I’ve never had it last longer than a few days :)

Steps in Photos

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ENJOY!

 

by True Health Trifecta

RECIPE: How to Make HIGH PROTEIN PLANT BASED ICE CREAM – Vegan / Gluten Free / Nice Cream / Chocolate Lovers

I absolutely love this rich, chocolate “nice” cream and make it on the regular. It is not only easy and delicious, but the extra love from the legit hard chocolate shell topping really make it over the top.

ICE CREAM

This filling and flavorful dessert also happens to be a completely plant-based source of HIGH protein with over 30 grams in this recipe!  Plus, it’s great for any time of day: pre-workout, post-workout, breakfast, lunch, or dinner. Shoot, even dessert after a big ol’ salad.

Watch the video here, recipe is below:

EASY, RICH, CHOCOLATE “NICE” CREAM

Ingredients:

1 cup Frozen Blueberries

2 Ripe Bananas, sliced and frozen solid

1-2 Tbsp High-Quality Cocoa Powder (like my favorite: Pernigotti Cocoa)

1 Scoop Plant Based Protein Powder (recommend: RawFusion Plant-Based Protein)

Generous Sprinkle of Ground Cinnamon

Small splash of Balsamic Vinegar

About a quarter to a third cup of Unsweetened Almond Milk (for desired consistency)

Directions:

  • Put the ingredients, in the order shown, into a high powder blender or food processor. Blend until all incorporated. Add more almond milk for desired consistency. Blend until smooth. Pour into bowl and set in freezer for 15-20 minutes.

To make the HARD CHOCOLATE SHELL COATING:

In a small bowl, mix: ½ Tbsp. melted coconut oil, 4-5 drops Liquid Stevia, a scant teaspoon high-quality cocoa powder, and a pinch of salt. Mix until smooth.

  • Take the bowl of ice cream out of the freezer and pour the chocolate shell coating mixture all over the top, using a spatula to get every last bit. It will harden in seconds.
  • Top your “nice” cream with something crunchy, like hemp hearts, chopped nuts, or sesame seeds.
  • Enjoy! :)

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Find more recipes and smart food-shopping tips in my Grocery Store Tour Guide!

by True Health Trifecta

RECIPE: How to Make the BEST Banana Pancakes – Vegan / Easy / Single-Serving / Gluten Free

This is one of my GO-TO recipes for the easiest, most delicious, minimal-ingredient Banana Pancakes ever…

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I have this almost every morning with my “moon egg” (if you don’t know what I’m talking about, check out this video: https://youtu.be/pNkGUw9HPNE).

These Banana Pancakes are not only moist and delicious, but also happen to be vegan, gluten free, and sugar free (for you fans of the “free’s” out there) while being very fiber- and nutrient-rich. Not to mention, crazy flavorful!

WATCH THE VIDEO HERE, FULL RECIPE IS BELOW:

 
SINGLE-SERVING BANANA PANCAKES

Ingredients:

A Splash of Apple Cider Vinegar (about 2 tsp.)

½ cup Unsweetened Almond Milk to start (have more on hand to get batter consistency)

A small splash of Pure Vanilla Extract (about ½ tsp.)

4-5 drops of Liquid Stevia (to taste)

½ of One Large, Ripe Banana (make sure it is spotty with brown and NOT green or all yellow)

1 Tbsp. Chia or Flaxseeds (or one packet of this Flax Chia Blend by Carrington Farms)

½ cup Quick Cooking Oats, pulsed in a blender or food processor to be semi-ground

½ tsp. Baking Powder

Generous sprinkle of Ground Cinnamon

A pinch of salt

DIRECTIONS

  • Get out a 2-cup Liquid measuring cup, like this one I use in the video and a mini-spatula or fork. Put all of the liquid ingredients in the measuring cup (measuring as you go), stir, and let sit for a few minutes.
  • Take half of the banana and break it apart with your fingers as you add to the liquid ingredients. Then take a fork and mash/mix it in until larger chunks are gone.
  • Add in all dry ingredients, mixing well. Add more almond milk (typically ¼ to ⅓ of a cup) until it is more of a moderate batter consistency – not too thin, but not thick. Allow the batter to thicken by letting it sit ~5-10 minutes.
  • Preheat stove top to medium heat (I typically go to level 4). Once pan is heated, spray pan with coconut oil spray. Give batter a quick stir and pour in about ¼ cup per pancake.
  • Set a timer for 3 minutes, then flip. Pancakes should be a light golden brown. Let other side cook another 3 minutes.
  • This makes 4-6 pancakes depending on your size. I like to pour a little maple syrup on the side and dip them, but you can also stack ’em up pretty and pour maple syrup on top! Feel free to slice up the other half of your banana to top them off, too!
  • ENJOY (I know you will… they’re amazing) :)

bananapancakes

Find more recipes and smart food-shopping tips in my Grocery Store Tour Guide!

 

by True Health Trifecta

The BEST Tapioca Pudding with Mangoes – sweet, amazing, gluten/dairy free dessert! (RECIPE)

Does this look nostalgic to anyone?

k2-_66aae989-09e8-45c4-8d64-0b5773c3dd42.v1I may be in the minority here, but I never had tapioca pudding as a kid. I never even knew what tapioca was and remember wondering if it was just a different name for rice (since rice pudding was actually familiar). I was never a fan of milk or milky things growing up, either, so I never made an effort to try it. Regardless, it was easy to see many a lunch box contained these little sugar-packed and highly processed snacks.

Fast forward twenty-or-so years and tapioca entered my life again. I’ve used tapioca starch as a thickener in recipes for a while and noticed it within the ingredients to many packaged foods, but was still yet to make my own version of this renowned dessert known as Tapioca Pudding.

I don’t know what took me so long… because it is absolutely amazing.

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Though I don’t exactly have anything to compare it to – my prime taste tester did happen to love those school-time snacks back in the day. And I am happy to report he said this isn’t even comparable since it’s the best tapioca pudding he’s ever had (and, possibly, the best pudding dessert he’s ever had). Yet another win!

So, what is tapioca anyway? Tapioca is a starch extracted from the cassava root (which is becoming more commonly found in grocery stores these days – probably next to the potatoes or yucca).  Similar to other starches, it can be processed into sticks, powder/flour, flakes, or fun little pudding-worthy pearls. The pearls are commonly used in Asian desserts where they lend a chewy, satisfying texture to whatever it may be. Oh, and for those wondering, it is indeed gluten free and vegan.

Fun fact: Have you ever had Boba tea? Those boba are actually giant tapioca pearls.

Personally, I absolutely love the texture of tapioca pudding – even more than rice pudding. It’s like eating spoonfuls of simultaneously creamy and chewy surprises with every bite. Plus, by adding sweet, buttery mango, this dairy-free version is also both rich but light at the same time. It can be eaten hot or cold, making it perfect as a summer or holiday dessert.

It’s easy to make, doesn’t dirty many dishes, and has a handful of quality ingredients that are easy to find and much better for you compared to the original kid’s snack.

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Just looking at these pictures reminds me I need to make this again, like tonight. It’s that delicious and that easy to put together. Did I mention that it tastes even better after a couple of days in the fridge?

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I really, really hope you try this recipe. You will be so glad you did (and will impress anyone who tries it!)

THE BEST TAPIOCA PUDDING with mangoes

Ingredients

½ cup tapioca pearls

½ of a 14 oz. can of Coconut Milk (~200ml)

¼ cup maple syrup

¼ tsp salt

3 Tbsp stevia-for-baking or xylitol (or sugar of choice)

1 tsp pure vanilla extract

¾ cup unsweetened vanilla almond milk

½ cup + ½ cup water

¼ tsp ground cinnamon

~2 cups chopped mangoes (frozen or fresh)

Optional, for thickness: 1 egg, separated (yolk and white)

Directions (with photos below)

  • Place coconut milk, almond milk, maple syrup, salt, ½ cup of water, tapioca pearls, and egg yolk (if using) in a medium saucepan. Mix to incorporate ingredients and let sit on stove top – no heat or cooking yet – for 20 minutes.
  • Turn burner to medium-high heat to bring pudding mixture to a boil, stirring occasionally.
  • Once it boils, turn burner down to low heat and allow to simmer for about ten minutes or so, until it thickens and the tapioca pearls become translucent. Add more water from the remaining ½ cup if it gets too thick.
  • Add mangoes and cook until mixture begins to simmer again, about 3-5 minutes.
  • If using egg, whip egg white in a small bowl (or the measuring cup) with the sugar/sweetener. Temper this mixture into the saucepan by folding 1-2 tbsp of the hot pudding mixture into the egg white/sugar mixture. Do this at least three times before pouring the egg white/sugar bowl mixture into the saucepan. Then allow pudding to cook another 2-3 minutes in saucepan.
  • If not using egg, simply mix the sugar into pudding on stove and cook 2-3 minutes.
  • Pour into a serving bowl and add vanilla and cinnamon. Mix well.
  • You can serve this warm from the oven or cover it and refrigerate up to 5 days for a cool dessert. It’s really delicious both ways (and thickens even more as it sits). It’s really presentable when served with cinnamon sticks (as shown in pics).
  • Enjoy! :)

 

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