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What's in store for today:

• Try These Baking Ingredient Swaps To Level Up Your Healthy Baking
• I'm Addicted To This High Protein Banana Bread Recipe
• Healthy & Whole Stress Management 101

Hey friend,

A quick point of gratitude to start off this week's newsletter...

As a familiy we have been traveling a LOT this year, and lately we have seen a lot of our clients taking long trips, often overseas to Europe, Australia, and more.

And what's amazing is that we are all traveling, enjoying ourselves, and most being successful at either maintaining weight or in most cases LOSING weight, where most people tend to gain weight when traveling 🤯

It's just amazing to experience the freedom of traveling, while also feeling in control, yet not really feeling restricted 🙌🏻

So awesome to see what we teach our clients at Healthy & Whole working out in the real world as they go out and experience all that life has to offer them 🙏

Alright, now on to this weeks Feel Good Friday Edition...

Try These Baking Ingredient Swaps To Level Up Your Baking Recipes

Baking...and losing weight...let alone maintaining weight 😂

These two things have long been adversaries 🫣

Historically, it's been very difficult to tweak baking recipes to be low enough in calories and high enough in protein that we can enjoy baked goods on a frequent basis that wont' ALSO sabotage our health goals...but that is changing!

FINALLY, there are some new products out on the market that are REALLY leveling up our ability to make high quality baked goods, like the Protein Banana Bread recipe below in this newsletter, that we can eat without the guilt.  

As I have been experimenting in my own kitchen, here are my go to ingredient swaps to lower calories and vastly increase the protein content of my baking recipes:

Replacing Butter & Oil:  Butter & oil in baking is where a TON of calories come from.  I like to replace butter with one or a combination of unsweetened applesauce, nonfat greek yogurt, or in some instances even fat free cottage cheese.  

Lately, my main go to is unsweetened applesauce, as it doesn't color the flavor and works well as a 1:1 replacement for oil or butter.  If I need to squeeze a little extra protein into the recipe...I'll replace oil or butter with half unsweetened applesauce and half nonfat greek yogurt.

Replacing Sugar & Brown Sugar:  Sugar / brown sugar are the second biggest source of calories and carbohydrate in most baking recipes.  Lately, the best replacement I have found is Splenda Magic Baker Zero Calorie Sweetener.

They have regular Magic Baker that replaces granulated sugar, and they have Magic Baker Brown, which replaces Brown Sugar.  These measure 1:1 to sugar or brown sugar, so no math necessary.  They are NOT truly zero calorie, but the calories are very low.  Usually less than 100 calories per cup versus almost 800 calories in a cup of real sugar 🤯

They use a blend of stevia, allulose, and other low calorie sweeteners to achieve the same ability to bake and brown like real sugar and brown sugar.  Really awesome!

Replacing Flour:  Flour is the next biggest source of calories and carbohydrate in baking.  My favorite replacement at the time of writing this is King Arthur Keto Flour.  This flour measures 1:1 with regular flour, so again, no math needed, and it tastes and bakes up very much like real flour.

But the difference...This flour has only 320 calories per cup versus 440 per cup of regular flour, and it is 60% protein versus only 10% protein in regular flour.  

Replacing Eggs:  Whole eggs are about 70% fat, and don't really add a noticeable flavor to the recipe, so I replace these with Liquid Egg Makers / Beaters which is a 100% egg white product that is flavored to taste like whole egg.  It is PURE protein, so a great way to give your recipe another jolt of protein without effecting the taste or texture negatively.  

So...there you go.  My go to's for replacing the 4 of the biggest sources of calories, fat, and carbohydrate in baked goods and how I am able to achieve some of these amazing higher protein, lower calorie baking feats...like the recipe below 👇🏻

I'm Addicted To This Protein Banana Bread Recipe

I've been playing around with bread recipes for YEARS, and it's never really been possible to get bread based recipes like this low enough in calories and high enough in protein to make them something we can truly on a regular basis without slowing down progress.  

But as I mentioned before, many of the ingredient swaps I introduced up above make it VERY doable now.  

So without further ado...

Matt's High Protein Banana Bread Recipe

Bulk Recipe Makes 2 Loafs, 20 Slices Total

Recommended Serving Size: 2 Slices

• 158 calories per 2 slices (1/5th of a standard loaf pan)
• 42% protein
• 51% Carbohydrate
• 15 Grams Protein
• 18.4 Grams Net Carbohydrate

Ingredients:

- 2.5 Cups King Arthur Keto Wheat Flour
- 1.25 Cups Splenda Magic Baker Zero Calorie Baking Sweetener
- 4 Overripe Bananas
- 1 Single Serving Container (1/2 Cup) of Unsweetened Applesauce
- 3/4 Cup Liquid Egg Beaters (We used Great Value Egg Makers)
- 1/2 Cup Fat Free Ultrafiltered Milk (We used Fairlife)
- 1 Teaspoon Vanilla Extract
- 1 Teaspoon Baking Soda
- 1/2 Teaspoon Pink Himalayan Salt (Or Sea Salt)

1.) Preheat your oven to 350 degress and mix all of the dry ingredients together in a large mixing bowl until they are all well mixed.  

2.) Mash up your overripe bananas until they are very well mashed.  I just put them into a glass measuring cup and mash them with a fork until they are like a paste.  

3.) Mix in the mashed bananas and all of the other wet ingredients with the dry ingredients in the mixing bowl by hand using a spoon or hand beater.  But don't be too forceful or over mix them.  Just gently stir until everything is very well mixed together and there are no dry clumps of any of the dry ingredients anywhere.  

4.) Spray two standard sized bread loaf pans with cooking spray and pour the mixture evenly between the two loaf pans.  

5.) Bake at 350 degrees  for 60 to 75 minutes or until a toothpick comes out clean when pressed down into the middle of the bread. 

6.) Allow to cool and enjoy!

Healthy & Whole Stress Management 101

I taught this to my clients last night, so thought I would give a very condensed version here as well...since I know that stress management and emotional eating is a CORE struggle for many 🙏

1. What is stress...really?

Stress is a feeling.  It is a feeling that we GENERATE.  Often times people confuse emotions and feelings, but emotions are different from feelings.  

Emotions are often unavoidable and involuntary reactions to the world and our circumstances.  They are often short lived and passing.  

Feelings, both positive and negative, are more lingering.  

They can stick around for a LONG time, because they are driven by our thoughts...

So remember...stress is a feeling, and we create the feeling with our thoughts.

2. Thoughts -> Feelings -> Actions -> Results

HOW do we generate and hold onto stress as a feeling?  This framework is how that happens.  

Our THOUGHTS (which we can control) drive our feelings.  

Our FEELINGS...then often influence and drive how we behave.

Our ACTIONS...then drive results in our life...good or bad.  

Therefore...if we are feeling stressed...

Especially if we are walking around with lingering feelings of stress much of the time...we immediately know that our THOUGHTS are what is driving the FEELINGS of stress.  

3. Don't distract or cope...RESOLVE the stress instead.  

It's common to want to distract ouselves or to "cope" with our feelings of stress with food, sleeping too much, alcohol, etc.  

But doing so ignores the root cause that is actually causing the stress...

There is the real world circumstance that is the stressor...

And then there is how you are thinking about and perceiving the stressor.  

Rather than distracting or coping with food, sleep, alcohol, etc. we want to RESOLVE the stress by doing one of two things.  

1. Address the stressor directly if it is something you have control over.  In other words...handle your business...remove the stressor.
2. If you CAN'T address the stressor directly, because you have no sufficient control over the stressor, then we are left with one choice...WE have to change.  Change the way we see the stressor, relate to it, think about it, etc.  

For most things in life, with the right change in thinking and perspective, we can greatly reduce feelings of stress around something without actually changing the circumstances at all.  

Just by changing the way we think.  

So in the end, that is what I recommend to all of our clients at Healthy & Whole.  

Don't allow stressors that you can control to take up space and suck the energy from you when you have the power to change or remove them.  

And if you cannot effect that kind of change, then seek to level up yourself and your ways of thinking so that you can rise above the stressor, not letting it impact you in the same ways as before.  🙏

The Bottom Line:

Remember that stress is a sign.  It is a sign that we need to DO something.  Strive to take full ownership over the reality that WE create our own feelings of stress in response to the world around us though our thoughts and how we relate to the world. 

Take ownership over your ability to control what you can control, even if all you can control and change is YOU.  💪🏻

Win Of The Week:

27 Rockstar Clients = 90% Program Success Rate

Rather than celebrating just ONE client win this week, I thought it would be more impactful to celebrate 27 out of the last 30 clients who have joined our 1:1 coaching program.

Pictured above?  The weight loss graphs of the last 30 people to join the 1:1 mentorship version of our program.  

That's a whopping 90% success rate 🤯

Which is CRAZY...given that statistically less than 10% of people in United States are successful in losing weight and keeping it off.  

And the 3 who weren't successful in that group of 30 people had some real life challenges that kept them from fully participating and implementing the program...so really that is a 100% success rate for those who did.  🙌🏻

I am incredibly proud of these clients and grateful for...our coaches...the community as a whole...and the program we have built.  🙏

Our Early Black Friday Offer

In the event that you missed the announcement, we still have 5 spots left for this years Early Black Friday Offer to join the same 1:1 Sustainable Weight Loss Coaching Program that generated results for those 27 clients above 👆🏻

Every year in November we run this fun little promotion where anyone who signs up for our 6 month 1:1 sustainable weight loss program gets to coach for free for the rest of 2025, and their 6 month program clock doesn't start until January 1st. 

I love this deal for 3 reasons:

1. It's a huge savings...$700-$1000 in free coaching depending on how early you sign up.
2. It's a great way to get started making progress and building momentum THROUGH the holidays, but without the pressure of being perfect through the holidays. 
3. You get to break the pattern of years past where most people dig themselves into a deeper whole, gaining holiday weight, and then try to "start again" in the new year. 

If that sounds like something you are even remotely interested in exploring, here is a link to a Facebook post where I share additional details, and you can feel free to message me on Facebook.  Or even better, just shoot me a text message directly at 317-210-3675 about it and we can explore it together.  

A Quote To Finish Your Week Strong

“The greatest weapon against stress is our ability to choose one thought over another.” 

— William James

When you're ready, here's how I can help:

If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help.   Apply for coaching here in the Healthy & Whole Mentorship Program.  

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.