CARROT BRAN MUFFINS

(Makes 12 muffins)

I make these for my 8-year old. He takes one to school for snack or  I give him one after soccer training.

I recommend shredding the carrots in the blender so that they are broken into tiny chunks which will give the muffins a nutty consistency.

80g shredded bran cereal (I used AllBran)
230ml milk (I used almond)
2 eggs
4 Tbs melted butter or oil (I used olive oil)
200g whole wheat flour, sifted
2 1/2 tsp baking powder
Cinnamon
75g light muscovado sugar
150g grated carrots
70g raisins

Put the cereal in a bowl, add the milk and let soak for 10 min. Lightly beat the eggs in another bowl and add to the cereal mixture with the melted butter or oil. Stir well.

Add the dry ingredients, stir quickly. Don't overmix. The mixture should be lumpy. Stir in the grated carrots and raisins. Spoon the mixture into the muffin tins, filling each hole about 2/3 full.

Bake in a preheated oven at 220℃ (425℉) for about 20 min. Let cool in the tin for 1 min, then turn out onto a rack.

I freeze the muffins and let them thaw at room temperature or in the microwave.

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CHOCOLATE CRAVINGS... Why you crave it and how to deffend yourself

It is not a secret that women are bigger chocolate lovers than man. But do you catch yourself craving chocolate especially on those days that precede your period?! Well, if you haven't figured it out yourself yet, some grocery stores have. The definitely know that chocolate cravings are a staple of the PMS and this is why they place chocolate bars near those Tampax shelves. Yap, now you know it.

But do your chocolate cravings increase when you have PMS? 
The answer is simple. You are magnesium deficient.
Magnesium helps to relax our muscles—not only the muscles in our arms, legs, and in the inner lining of our blood vessel walls, but also the muscles inside the uterus. A serving of the SuperFood dark chocolate (70% or higher) can provide about 15% of the daily recommended intake of magnesium; this percentage goes up with darker chocolate, but drops to only 8% with milk chocolate.
Chocolate is also one of the world’s richest sources of flavonols; these dietary components are potent anti-inflammatory agents. Flavonols help to decrease pain by blocking the release of pain-causing prostaglandins. As with magnesium, the amount of flavanols increases as the chocolate gets darker.

So when it's that time of the month you can play it smart by either increasing your magnesium intake or choose dark chocolate with 70+% of cacao content.

#chocolatecravings #chocolate #superfood#pms #magnesium

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APPLE PIE ROSES - No added sugar, low fat, whole grain out

The macro of these Roses are amazing and ideal for a healthy dessert on the go or to add them to your kids' lunch box. 

For only 139 calories you get a delish dessert that will totally satisfy your sweet tooth.

All you need is:
1 kg or 2.2lbs apples, cored and peeled

500g (about 1 lb) phyllo dough, whole wheat

Stevia

Cinnamon





Slice the apples into thin chunks (half moons), put them into a microwave safe bowl and add water and lemon juice. Microwave on 600 W for about 3 mins.

Roll out a sheet of phyllo dough and brush it with the water remaining on the bottom of the microwave bowl. Top with another phyllo sheet and repeat the process. Now that you have 3 phyllo sheets arranged one over another, you can cut them into about 7 cm (2-3") wide strips. Sprinkle them with cinnamon and stevia. If you wish, you can also spread them with apricot jam before sprinkling it.

Now arrange the apple slices along the strips and fold over the other half of the dough. To get the idea, just go on YouTube and type "apple roses".

Put the roses into the muffin tray. If you want them make look like a bouquet, also use paper muffin cups.

Bake on 375°F for about 40 mins.

Serves 14. Macros for 1 rose:
139 kcal, 26.8g carbs, 8g sugars (from apples), 1.7g fat, 3.9g protein

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Homemade PROTEIN FROYO

It is no secret that for a fruit flavored froyo you need only 2 ingredients, which is obviously yogurt and frozen fruit. All you need to do is blend them together and you are done.

But what if you want to make a plain froyo like the one at the store? And what if you want one packed with protein for a complete afternoon snack or even better... a late night snack?!

Easy...

All you need to do is freeze your Greek yogurt into ice cubes and blend them with  2 raw egg whites. If necessary, add a splash of milk. And of course, don't forget to add a pinch of sweetness by adding some stevia. 

Here you go...

Your protein froyo is done and all you need to do is add your fave topping!!

Enjoy!

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1 min PROTEIN FRAPPUCCINO

Freeze your fave milk into ice cubes.

Blend together:

1/2 cup milk ice cubes

1 scoop whey (I used ON Rocky road flavor)

1 cup coffee, cold

1 tsp unsweetened cacao (optional)

Pinch of Xanthan gum (optional)

Stevia

Top with whipped cream... Yum!

This Frappuccino has at least 25g protein, depending on the brand of whey you use.

#frappuccino #icedcoffee #summer #protein

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PINEAPPLE BANANA FROZEN YOGURT

Delightful high-protein dessert

Blend together:

1/2 cup frozen pineapple, ripe
1/2 banana, frozen, ripe
200g plain greek yogurt (I used 2% fat)
1 scoop whey protein (I used white chocolate flavor)
1/4 cup egg whites, raw (pasteurized)
Stevia (optional)
pinch of xanthan gum (optional)

This makes 1 serving, approximately 3/4 blender...yes! All this for only 325 kcal, 32g carbs (15g sugar, 2g fiber), 42g protein, 5g fat!

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GREEK STYLE YOGURT vs GREEK YOGURT

Greek STYLE yogurt it's NOT the same as Greek yogurt!!!

Greek yogurt is made from natural ingredients  (milk and live cultures). It is very high in protein - typically 10g of protein per 100g tub!

Greek style yogurt contains one or more of the following ingredients.. cream, gelatine, gum blends, stabilizers, preservatives, non-fat milk solids and milk solids. These are what gives it the thick texture that is replicating actual Greek yoghurt. It's protein content is pretty low,usually just like a regular yogurt.

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#NOMORECARBFOBIA.. EAT YOUR PIZZA!

Why are people so enthusiastic about the cauliflower crust pizza?! It tastes GROSS!... and you end up still craving a real pizza!

A pizza won't make you fat.... you must overeat 3,500 calories to gain a single pound! So if you feel bloated after eating a pizza is because of the yeast, the salt and the glycogen from the carbs that also retain water in the body.

But THE LESS CARBS you eat, THE MORE they will bloat you and the faster you'll gain weight from them.

You can have a pizza on a daily basis if you want.. it just depends how you prep it. Choose low-fat mozzarella cheese over the full-fat, go with the lean ham, avoid pepperoni and if you love veggies, load on them.

The crust doesn't have to be thick to satisfy your cravings... you can make a thin crust or use a whole-wheat pita bread which makes a perfectly portioned pizza crust for an every day lunch.

Pizza is actually a healthy meal if you choose the right ingredients. It contains all the macros your body needs and it won't give you that sugar rush that will make you tired after lunch. Just keep practice portion control and if you are on the go, order a pizza without cheese. That is actually the one ingredient that throws your macros out of balance, because it's loaded with fat. If you get a pizza with ham or other lean meats, you will still get your protein in.. don't forget that the crust contains proteins, as well!

#nomorecarbfobia

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MY FAVORITE PROTEIN WAFFLE

Today I want to share with you one of my favorite recipes for a quick snack on the go or a fullfilling breakfast. This waffle is packed with protein but still tastes amazing... crunchy on the outside and soft inside... nothing like the usual whey pancakes with weird texture.

My little boy also loves these waffles and I always make them for an after-school snack because they are whole-grain and low in sugar... just perfect to avoid that sugar rush and then fall asleep over homework.

For 5 servings (10 waffles) you will need:

1 cup oat or whole wheat flour

1 Tbsp chia seeds or flax seed

1 1/2 scoop vanilla whey protein (vegan protein works well, too)

1/2 tsp cinnamon

1/2 tsp baking powder

1/2 tsp vanilla flavor

1 1/4 cup almond milk

2 egg whites

Mix all the ingredients and let sit for 5 minutes. I usually prep the batter in advance and keep it refrigerated for a couple of days.

Macros for 1 serving (2 waffles): 167 kcal, 22g carb, 3g fat, 13g protein.

Enjoy with 1/2 scoop chocolate or vanilla whey mixed into some coffe for a complete meal.

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SIGNS THAT YOUR BODY IS DEHYDRATED

Not only thirst is a sign that you need water. These are the five most common signs your body is giving you:

FATIGUE

If you feel tired during the day, do not forget to drink water instead of drinks that contain caffeine, which you think will keep you awake, but are only dehydrating your body even more. Also, in the morning drink a glass of lukewarm water, because it will “wake up” the digestive system and liver.

DRY SKIN

Most people who have dry skin, often use lotions instead of consuming more water. Water improves circulation in the skin and helps with recovery. Instead of using a lotion for hydration, drink more water and record the results for the appearance of your skin.

EYE INFLAMMATION

If your eyes are inflamed and lack luster (which is often accompanied by dark circles under the eyes), then you are probably dehydrated. The eyes should always be moist; water is essential for the production of tears and keeps the humidity in the glands.

CONSTIPATION

If you do not drink enough water, then it is very likely that you will have problems with bowel function.

HEADACHE AND DIZZINESS

Frequent headaches and dizziness are signs that you immediately need water. Do not try to replace it with soft drinks or other beverages, drink only clean water.

#dehydration #water #healthybody

CALORIES IN, CALORIES OUT... NOT SO FAST! IS YOUR THYROID MAKING YOU FAT?

A healthy thyroid gland not only acts as the body's thermostat, but it's also one of the major regulators of metabolism, including FAT BURNING for energy.

Optimal thyroid function can help improve energy levels, motivation, metabolism, healthy weight management and concentration.

Recommended supplements for improving thyroid function:

-Ashwagandha

is an adaptogenic herb, shown to support natural production of the thyroid hormone T4. In one study, researches found that 500mg per day of standardized ashwagandha extract enhanced T4 evels.

-Guggul

is an extract of Commiphora mukul, shown in one study to support the activity of the enzyme that converts T4 into the most actove thyroid hormone T3.

-Korean ginsegn

was found in one study to reduce levels of the inactive thyroid hormone-inhibiting reverse T3 (rT3) and support healthy T3 and T4 levels.

-Iodine and tyrosine which are required for thyroid hormone production

-Vitamin B12, a sufficient level of which is needed for healthy thyroid activity

-Vitamin A is an important nutrient for supporting healthy serum T3 (active) levels

If blood testing for thyroid function reveals less than optimal hormone levels, consult your physician for further evaluation.