YUMMY PROTEIN BANANA PANCAKE

blend together:

3 egg whites

1/2 ripe banana

a handful of zucchini squash or cubed pumpkin

1/3 cup oat flour

1/3 cup cooked brown rice

pure stevia

cinnamon

pumpkin spice mix or pinch of nutmeg

pinch of salt

cook the pancake over medium heat by flipping over once.

serve with 1/2 sliced ripe banana and sprinkle with more stevia and cinnamon.

makes 1 serving: 371 kcal/ 67g carbs/ 3.9g fats/ 18.7g protein

#mealprep #healthymeal #proteinpancake #snack #nutrition

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CHICKEN CURRY WITH APPLE

600g/ 1.3lb of chicken breast, cut into strips

1 Tbsp of potato starch (or any type of starch, preferably organic without additives)

salt, pepper

1 Tbsp coconut oil

1/2 Tbsp ground ginger

1/2 Tbsp curry powder

1 apple, cut into small chunks (can sub with pineapple)

2 Tbsp of light soy sauce

3/4 cup water (or more)

2 Tbsp of apple sauce (can use apple or pineapple juice)

pinch of stevia 

cover the chicken strips with potato starch, salt and pepper. sauté in coconut oil for 5 min.

add the ginger, curry and the apple. stir and let cook for another 5 min. add the soy sauce and the water. add 1 Tbsp of potato starch mixed with the apple sauce.

cook for another 5 min and serve over basmati rice.

NB: basmati rice is a good alternative for brown rice. the basmati rice is NOT the same as jasmine rice. basmati rice has a much lower glycemic index (58 vs 109) and is therefore suitable for diabetics.

#healthymeal #mealprep #nutrition #chicken #protein

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10 DISGUSTING FACTS ABOUT FAST FOOD

After reading this i don't think you'll ever want to eat at a fast food restaurant again.

Incredible but true facts to make you consider avoiding these places for good!

McDONALDS's MILKSHAKE

McDonald's Milk Shake uses a ridiculous concoction of 50 chemicals, such as ethyl acetate, phenethyl alcohol and solvent, to "imitate" the flavor of a real strawberry.

PEANUT BUTTER

Apparently it it approved by the FDA on average of 30 insect fragments, including rodent hair per 100 grams of peanut butter.

SHINY CANDY

Shellac is used to improve the shine of wood and furniture but you can also find it in your delicious jelly beans. it is used to improve the shine of food.

LUNCH MEAT & HOT DOGS

The FDA approved the use of bacteriophages on processed food such as lunch meat and deli hot dogs.

CHICKEN NUGGETS

More like a disgusting sludge of pink paste, through a chemical process, causing excessive bacteria, washed in ammonia and re-flavored with more chemicals and dyed. Next time, think twice before ordering some nuggets.

FAST FOOD JUNKIES

The average fast food patron eats 12 pubic hairs in a given year.

SODA

Each can of coke contains 10 tsp of sugar, more than what your body needs daily. Thanks to another additive called phosphoric acid that cuts the levels of sugar, that you don't vomit automatically after drinking a can.

SALAD

Fast food's "healthiest" choice is a salad packed of antifreeze's chemical compound. Propylene Glycerol which causes eye and skin irritation.

BEEF OR CHICKEN

Many fast food chicken items contain beef additives listed as an extract or essence used to enhance flavor and change health stats.

#fastfood #nutrition #junk #yuck!

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BENEFITS OF DEADLIFTING

-fat burning

-improved posture

-improved grip strength

-total body strength

-sculpt the entire core (read 'six-pack')

-functional strength

-muscle mass

-higher levels of testosterone and HGH (no, ladies, you won't get long dark hairs and you won't turn into man... the worst thing you can get is a phenomenal butt)

-prevent injury

-prevent lower back pain

-high-intensity cardiovascular workout

...

these are just some of the benefits of deadlifting, but still, there are a very few trainers who deadlift. especially women... you can see a woman squatting from time to time, but you'll almost never see a woman deadlifting. why?! the deadlift is a VERY SAFE exercise when performed with proper form. 

please, take a close look at the picture above and learn the proper form. start with lighter weights and once you become more confident, start loading. you'll be surprised how strong can you actually become.

#training #deadlift #strength #power #cardio

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POST-WORKOUT SPICY TEDDY BEARS (for 20 pieces)

500g/ 1.1lb white flour

125g/ 0.3lb dextrose

125g/ 0.3lb raw honey

6 egg whites (preferably fro PW) or 3 whole eggs (preferably for better texture)

2 tsp pumpkin spice mix (or 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp ginger, 1/4 tsp clove powder)

1.5 tsp baking soda or cremor of tartar

mix the flour with dextrose, the baking soda and the spices. add the eggs and honey.form a ball, wrap it in a piece of plastic foil and refrigerate for 30 min.

from the cookies and bake them at 175°C/ for 7-8 min.

the cookies taste best after a day or two after being stored in a tin container with a whole apple.

you can make the glaze for the cookies by mixing 200g/ 1/2lb powdered sugar, 1 egg white and 1-2 tsp of lemon juice. pour over each cookie and let it dry.

1 cookie (out of 20) made with egg whites and without the glaze is 141kcal/ 0.3g fats/ 30.5g carbs/ 3.7g protein

have 1 or 2 cookies with 1-2 scoops whey isolate for a good PW meal.

#postworkoutmeal #training 

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HEALTHY FOODS THAT MAKE YOU FAT...

these foods are considered healthy but they are also calorically dense.. this means that a small quantity of these foods contains plenty of calories and of you don't portion them out, they can add tons of calories to your meals without even filling you up. 

1. Granola - granola, especially the varieties mixed with nuts can pack as many as 500 cals per cup!

2. Pasta - a moderate 1 and 1/2 cups of most pastas yield more than 60 grams of carbs and almost 350 calories. You can have a larger quantity of rice for the same calories/ carbs.

3. Avocado - avocado is awesome and a great source of monounsaturated fat, but one single avocado is over 300 calories and 30 grams of fat

4. Nuts and Nut Butters - nuts are super healthy, but one of the most calorically dense foods around. A few ounces could mean 400+ calories. 12 almonds is usually considered a good portion.

5. Fruit Juice and Smoothies - all fruit juices are loaded with sugar and so are most "smoothie" shop smoothies. make your own with whole fruit and add watery veggies like cucumbers, bell peppers etc. 

6. Dried Fruit - dried fruits remove the water content which dramatically decreases volume...what's left is high in sugar and very calorically dense

7. "Whole Wheat" Breads - even the 100% whole wheat variety can pack a mean calorie punch if you're eating a lot of grains as part of your diet. go with natural whole grain carbs like brown rice, whole grain cous-cous, amaranth, quinoa etc.

8. Whole Grain Buns - a medium "deli" bun is loaded with carbs and calories, many times over 400 cals in a single bun

portion control with these foods is a must. personally, i prefer to choose natural unprocessed foods which have a bigger volume and less calories. in this way it seems to me like i ate more and i'm more satisfied.

#nutrition #caloricallydensefoods #helthymeals

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LET'S BUST SOME MYTHS...

spinach is rich in iron. 

not true.

the fact that spinach is rich in iron derives from a mistake in a nutrition label from the 1920's. this myth was furtherly alimented by Popeye's adventures... but if Popeye ate bell peppers and broccoli he'd be much stronger.

bananas make you fat.

not true.

one banana has about 80 kcal and is rich in fiber. bananas also contain higher levels of glucose than the other fruits, but still, bananas don't make you fat. they are rich in potassium and much healthier than any protein or energy bar so you don't have anything to worry about. it is good that you limit their consumption due to their sugar content. sugar spikes the insulin especially on an empty stomach but if you have a banana with some greek yogurt for example, you are good to go! 

pineapple is a fat-burner

not true.

ok, let's make this clear once for all... there's no such food that burns fat! pineapple, like the bananas, is actually high in sugars and has a higher GI than the rest of the fruits. so draw your own conclusions. 

skipping meals makes you skinny

not true.

skipping meals actually slows down the metabolism and a slow metabolism is a good base for accumulating fat in the body. think of your body as a car... when it runs out of gasoline, it stops. keep feeding your body with small meals every 2-3 hours and it will keep burning.

#fruit #veggies #myths #healthymeals #nutrition

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