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Low Carb Pumpkin Pie Bites [Recipe]

Holiday waistline rescue! It’s coming up to that time of year when people are going to start thinking about what their New Year’s resolution is going to be, and lots of folks are going to think about taking up a martial arts class or joining a gym to lose some weight and get in shape. Don’t wait until January to get started! Start making those changes now!

In my house we call this time of year “pumpkin pie season”, but I’m in the process of slimming back down to my “fighting weight” so I don’t want to stuff my face with a whole bunch of sugary pie this Thanksgiving and Christmas, so I’m opting for these low carbohydrate “pumpkin pie bites”.

I based this recipe off one posted by Dani Shugart over at T-Nation for some low carb brownies, which I didn’t actually like that much. When they came out of the oven my daughter said the brownies “look like they tasted like sadness.” With a little tweaking though, the recipe works great for these little snacks!

Keep in mind, “low carb & sugar free” doesn’t mean “calorie free”! Two of these are still over 300 calories, closer to 500 if you add a dollop of whipped cream on top. After crunching the numbers for this blog post, I’m going to make sure to only eat one of these at a time myself.

The upshot is; if you factor them in to your overall food intake for the day, they’re pretty nutritious. Lot’s of good protein, fats, fiber and micronutrients from the pumpkin. They’re pretty dense so they tend to fill you up.


1 can pumpkin puree
2 eggs
4 scoops protein powder (I like True Nutrition, use code luoyegongfu to save 5%)
1 cup Stevia(the crystallized stuff for meant for baking)
1/4 teaspoon salt
1/4 teaspoon baking soda
1 teaspoon vanilla extract (optional)

~1 cup nuts
1/4 cup butter (use grass fed like Kerrygold)


Preheat your oven to 350 degrees Fahrenheit.
Mix all the ingredients together in your mixing bowl until there’s no more lumps.
Grease your silicone muffin tray with butter.

Spoon the batter into the pan and evenly distribute it so that no cup is significantly shorter or higher than the other.

Blend nuts to a crumble along with the butter and spoon evenly over pumpkin to form crust.

Bake for 20-25 minutes depending on your oven.
Check for doneness by stabbing the center with a toothpick or knife. If it comes out clean it’s done; if it comes out with batter on it, bake it a little longer.

Macronutrients (per “muffin”, all values are rounded up to the nearest whole gram)
Fat 12g
Pro 11g
Carbs 8g
Fiber 5g
Calories 163g

Don’t forget to share this post and use the hashtag #EatRightToFight or #StartNow

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Nutrition Tip – Make A Super Shake

It can be tough to eat all high quality meals, all the time, especially when you’re in a hurry.  One solution is to make yourself what Precision Nutrition coaches like myself like to call “Super Shakes”.

The Super Shake is packed with good stuff like high-quality protein, fiber, healthy fats, antioxidants and more.

You generally want to build your shake with the following guidelines in mind:

  1. One to two “thumbs” worth of fat
  2. protein source (like silky tofu or powered protein)
  3. greens, or powder greens supplement
  4. frozen berries or fruit for some carbs / micronutrients
  5. water to make it a drinkable consistency.
  6. optional “topper” like yogurt

This is my recipe:

My favorite ingredients for a high quality, nutritious and time saving meal replacement! Great for losing weight and building muscle!
My favorite ingredients for a high quality, nutritious and time saving meal replacement!

1) I like the Fage brand geek yogurt. I go for the fat free version because of my gall bladder (I need to try to keep my fat low because gall bladder disease runs in my family 😥)

2) again, I have to keep my fat portion lower, so I go for just 1 “thumb” of fat here. Walnuts & macadamia nuts are great choices for fat. Another great product I found recently was Nutzo at Costco (you can buy it on Amazon as well but it’s more expensive). It’s a mix of higher end nuts and flax and chia, so it’s really high in omega-3s. I originally tried it out as a substitute for peanut butter because I can’t digest peanuts anymore (damn you gall bladder!). Avocado would also be a good choice to add fat and fiber to your super shake.

3) frozen mixed berries. Whatever you like. Frozen berries are way more cost effective than fresh and you don’t have to worry about the mold! Costco to the rescue again!

4) greens, or powdered greens supplement. One I REALLY like is “earth grown nutrients” by Onnit. One of the few greens supplements I’ve tried where you really notice an immediate lift in your sense of wellness.

5) vanilla protein powder. My brand is True Nutrition. Super high quality, very affordable. I use the micellar casein for the slow digesting quality with a boost of enzymes, essential amino acids and collegen. (You can customize your own blend, use the code luoyegongfu at checkout to save 5%)

6) water to mix. I’m currently making good use of Rudy’s gift of Sedona, Arizona spring water!
(Note: if you live here in the Tempe, AZ area you can order to Sedona Spring water direct from one of my students.  Contact me here if you’re interested.)

Hopefully this helped give you some ideas for making the best meal replacement shake for men and women! If you’re looking to lose fat and get in shape in 2018, but don’t have a lot of time to cook, get a head start and learn how to make your own, wholesome, nutritious meal replacement shake and stick to your weight loss goals for the new year! Getting the right mix of micro and macro nutrients can help you lose weight and build muscle. You need to get the right nutrients in your body to help you recover from exercise, but finding the time to prepare and eat multiple healthy, whole food meals every day can be tough. These super shakes will help you meet your fitness goals and save you time!

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Mini Quiche

Nutritious easy breakfast on the go. Just grab 2-4 on your way out the door. Pair with a piece of fruit if you need the carbs. Ideally use leftover, already cooked meat and veggies for fastest prep time. 8 Eggs 1 tsp Salt 1 tsp Black Pepper 4-5 Green onions Tsp Garlic Chopped onion to taste 6 quartered cherry Tomatoes Broccoli Carrots Chicken, or sausage(leftovers) Feta Cheese to taste Preheat the oven to 375°. Whisk the eggs, throw in green onions and garlic, mix in salt and black pepper. Use a 1/4 cup of the egg and place it into the greased silicon muffin tray. After all the egg mixture has been placed into the molds, place a good amount of chicken (or meat of choice) in the middle.Then place pre-baked veggies and tomatoes into the egg mixture, and kind of push them down so the egg is covering it. Then sprinkle feta cheese on top and put them in the oven for 35-40 minutes. Make sure to go to my profile for a link to sign up for my FREE weekly newsletter and find your inner power! 👉 @luoyegongfu 👉 @luoyegongfu 👉 @luoyegongfu Classes held in Tempe, AZ and workshops worldwide. A complete #workout for #mindandbody. Check website for more info (link in bio) or call 3156280777. #findyourinnerpower #innerstrengthgym #fitnessover40 #strongover40 #foodporn #foodpics #foodoftheday #alwaysbetraining #believeinyourself #instagood #takingcareofmybody #doyouthinkthatsairyourebreathingnow #kungfufighter #mindandbodybalance #arizonacollective #az365 #downtowntempe #igersaz #igersnaz #instagramaz #myphx #tempe #nutrtioncoach #precisionnutrition #livehealthy #healthyhabits

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My (Right Now) Go To Quick Morning Breakfast

This morning’s post is inspired by @realfoodmatters! Didn’t feel like cooking any protein for breakfast, and it’s #mealprep day, so I’m all outta mini quiche, and this protein and omega-3 packed porridge is my go to (part of the @precisionnutrition method is to identify a handful of go to recipes when you’re in a pinch.
1 scoop @truenutrition vanilla flavored Micellar Casein
2 tbs @eatnuttzo 7 seed nut butter
1 scoop chia seeds
1 cup old fashioned oats
1 small serving crushed almonds and pecans
1 banana
1/4 cup raisins
Only takes about 10 minutes to make, half of which is just letting the oats soften, and there’s no clean up (just a bowl and spoon)!
Make sure to go to my profile for a link to sign up for my FREE weekly newsletter and find your inner power!
👉 @luoyegongfu
👉 @luoyegongfu
👉 @luoyegongfu

Classes held in Tempe, AZ and workshops worldwide. A complete #workout for #mindandbody. Check website for more info (link in bio) or call 3156280777. #findyourinnerpower #innerstrengthgym #fitnessover40 #strongover40 #foodporn #foodpics #foodoftheday #alwaysbetraining #believeinyourself #instagood #takingcareofmybody #doyouthinkthatsairyourebreathingnow #kungfufighter #mindandbodybalance #arizonacollective #az365 #downtowntempe #igersaz #igersnaz #instagramaz #myphx #tempe #nutrtioncoach #precisionnutrition #livehealthy #healthyhabits

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Is Coconut Oil Really Bad For You?

Coconut Oil

Is coconut oil REALLY bad for you?

What’s up and welcome back I’m Ashe from and this channel is all about helping you find YOUR inner power! In today’s Off The Mats video, I’ve got some important information you may want to consider regarding the American Heart Association’s recent declaration the “coconut oil isn’t healthy”, and if you like today’s video, don’t forget to subscribe!

Late last week the private forum for Precision Nutrition Coaches and Students blew up when on July 16th, 2017 USA Today published an article titled “Coconut oil isn’t healthy. It’s never been healthy.” in which they reported that The Dietary Fats and Cardiovascular Disease advisory reviewed existing data on saturated fat, showing coconut oil increased LDL (“bad”) cholesterol in seven out of seven controlled trials.

So basically this council looked at a handful of other people’s studies on the effects on cholesterol by reducing saturated fat in the diet and published their report, and then somehow coconut oil was singled out specifically as being particularly bad for you for the USA Today article.

Lead author on the report Frank Sacks was quoted as saying “he has no idea why people think coconut oil is healthy. It’s almost 100% fat”.

While it’s true that some studies have shown that coconut oil can increase your LDL (the bad cholesterol”, it also raises your HDL, the “good cholesterol” and it’s the ratio of LDL to HDL that matters most.

Additionally, coconut oil is a food. It’s a whole package of nutrients, not just saturated fats.

But what I really wanted to point out to you is this:

Earlier this year, Bayer put out a press release stating that “For each bag of LibertyLink® soybean seed sold for the 2017 season, Bayer will contribute 5 cents to the AHA’s Healthy for Good movement for a total maximum donation of $500,000.”

I’m going to stop short of making any outright allegations but I’ll let you draw your own conclusions.

Bayer promises a half million dollars to the AHA based on the sales of their patented soybean and a few months later they get a piece published in a national newspaper demonizing saturated fat, and coconut oil in particular.

With that in mind, let me know down in the comments section below, what do you think? If you want to read both the USA today article and the press release from Bayer, you can find links to both in the video description below, and click the “i” for links to more Off The Mats videos where I talk about nutrition, recovery and product reviews you might want to check out.
As always thanks for watching and I’ll catch you next time!