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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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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HOME MADE NUTELLA

Nutella fanatic? Make your own at home.. just healthier:

Blend:
2 cups hazelnuts (roasted)

Add:
2 cups coconut sugar (or stevia - if using stevia, adjust the quantity)
1 cup unsweetened cacao
1 tsp vanilla extract
pinch of salt
1 tsp coconut oil

Blend everything till smooth. Pour into a jar and store into a cool place (not refrigerator).

Enjoy!

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WHAT IS YOUR BODY TYPE

This post was actually inspired by some BS I just read on Fb - people saying that you can maintain a perfect fit shape with just 1 training a week by eating whatever you want as long as it is healthy and you curb your appetite. That's BS, people. There are actually a very few people who are that lucky, but believe me, when you approach a certain age, you become just like any other human being in this world... training and nutrition definitely play a huge role in your body composition, but in the end it all comes down to the metabolism. have you ever wondered why certain people can eat all that junk and still remain in good shape and why some others eat super healthy and watch their diet but still can't lose weight. The answer is always hidden in you metabolism. Some people are intolerant to certain foods, some have a very high metabolism, some have it low, some absorb all the nutrients, some doesn't, some store everything as fat, some put it into muscle tissue, some have high cortisol (stress hormone) levels and gain weight, some lose it... We can't really control our metabolism, but we can get to know it and act accordingly. One thing that really affects our metabolism are the genes which determine our body type.
There are 3 different body types, but most of us are a combination of these three.

ECTOMORPH
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

TYPICAL TRAITS OF AN ECTOMORPH:
Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. Cardio is and absolute no no! Keep trainings under 45 min, max 4 days a week.

MESOMORPH
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

TYPICAL TRAITS ON A MESOMORPH:
Athletic
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake.

ENDOMORPH
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

TYPICAL TRAITS OF AN ENDOMORPH:
Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. And even an extreme endomorph can still get lean. For him it will be much much harder to maintain a fit body, but nothing is impossible if you are willing to reach your goal.

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THE BEST POST-WORKOUT CARBS FOR A HOT SUMMER...

...watermelon!

Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories.
There are five common types of watermelon: seeded, seedless, mini (my favorite), yellow (delish!) and orange.

One cup of diced watermelon (152 grams) contains:
43 calories
0 grams of fat 
2 grams of sodium
11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. That's why watermelon is ideal post-workout... high in sugar and low in fiber! Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration.

If you have watermelon post-workout, I would recommend having at least 3 to 6 cups. Don't forget to get your protein in!

One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.

Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.

Benefits of watermelon:

Inflammation: 
Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Muscle soreness: 
Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon.

Skin: 
Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Watermelon also contributes to overall hydration, which is vital for having healthy looking skin and hair.

Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising.
Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun.

Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic vinegar.

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PITAYA BOWL - A delicious breakfast for hot summer days

Ingredients
1 Pitaya Smoothie pack
1 frozen banana
3 Tbsp chia seeds
1/3 cup oats
½ cup unsweetened vanilla almond milk
3 egg whites, raw (pasteurized)

Toppings: banana slices, toasted almonds, homemade granola, coconut flakes etc

Instructions
Place all ingredients into a blender. You can add 1/2 cup ice-cubes for a delicious frozen smoothie. Blend until smooth, adding more almond milk if necessary.
Pour into a bowl. Sprinkle on toppings and enjoy. 

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BRAN FLAKES PROTEIN BARS

These bars make a complete meal and are ideal for breakfast, pre and post-workout. Excellent on the go even in summer!

2 cups bran flakes, crushed
2 cups oatmeal
1 1⁄2 tablespoons cinnamon
1 cup plain nonfat yogurt
1 cup unsweetened applesauce
1 teaspoon vanilla
1⁄3 cup honey
1 egg, beaten
11 scoops whey protein (or a combination of whey and rice protein for a crunchier bar)
1 teaspoon baking soda
1⁄2 cup raisins
chocolate chips, optional
cacao, unsweetened, optional

DIRECTIONS

Preheat oven to 180°C/ 350°F.
Crush cereal, and place in a medium-sized mixing bowl. Add oatmeal and cinnamon; set aside.
In a medium mixing bowl, combine yogurt, applesauce, vanilla, honey, beaten egg and whey: mix well to combine.
Add baking soda to the yogurt mixture. Mix well.
Gradually add the cereal and oatmeal mixture to the yogurt mixture and stir well.
Add raisins and mix to combine.
Scoop a heaping tablespoon of the batter and roll it into a ball. Place onto a non-stick cookie sheet, or lined with baking parchment, and lightly flatten.
Bake for 15-18 minutes. Makes 12 bars.

Macros per 1 bar: 302kcal, 3.8g fats, 41.8g carbs, 25.9g protein

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SALAD IN JAR

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