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.

iSWEETCH - a new type of sweetener to be launched on the market

Italian scientists almost ready to launch a NEW TYPE OF SWEETENR which is:

3000 times sweeter than sugar
has NO by-products
has NO aftertaste
green production
NO calory content
NO blood sugar increase

The sweetener is made form monellin which is a sweet protein discovered in 1969 in the fruit of the West African shrub known as serendipity berry (Dioscoreophyllum cumminsii) and it was first reported as a carbohydrate.
Monellin is perceived as sweet by humans and some Old World primates, but is not preferred by other mammals. The relative sweetness of monellin varies from 800 to 2000 times sweeter than sucrose.
Monellin can be useful for sweetening some foods and drinks, as it is a protein readily soluble in water due to its hydrophilic properties. However, it may have limited application because it denatures under high temperature conditions, which makes it unsuitable for processed food. It may be relevant as noncarbohydrate tabletop sweetener, especially for individuals such as diabetics who must control their sugar intake.
In addition, monellin is costly to extract from the fruit and the plant is difficult to grow. Alternative production such as chemical synthesis and expression in micro-organisms are being investigated. 
Legal issues are the main barrier in its widespread use as a sweetener, as monellin has no legal status in the European Union or the United States. However, it is approved in Japan as a harmless additive, according to the List of Existing Food Additives issued by the Ministry of Health and Welfare (published in English by JETRO).

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