MATCHA PROTEIN FRAPPUCCINO

10 ice cubes

1 cup almond milk (or your fave milk. Don't use cow milk PW)

1tsp vanilla extract

Stevia

1 scoop matcha powder

Blend till smooth. Enjoy!

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#matcha #protein #frappuccino #greentea #fitness #bodybuilding #postworkout

PROTEIN RUSSIAN SALAD

-bag of frozen veggies, microwaved for 6 min, washed with cold water and drained

-2 tbsp low fat or fat free mayo

-150g Greek yogurt

-2 tbsp mustard

-salt

-pickles... tons of pickles! :-)

 #russiansalad #proteinmeal #lovepickles #veggies 

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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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