TRICKS TO EAT LESS

#1 Enjoy every bite

#2 Use smaller plates/ cups

#3 Eat at regular times

#4 Chew your food well (at least 25 times)

#5 Fill half of your plate with veggies

#6 Have a glass of water before each meal and drink plenty of water throughout the day

#7 Eat 5-7 small meals a day

#8 Brush your teeth after a meal

#9 Chew a gum

#10 Pre-portion your foods

#11 If you can't resist it, don't keep it around

#12 Keep a food journal and be honest with yourself

#13 Have lean protein at each meal

#14 Consume healthy fats

#15 Snack

#16 If you are the kind of person who eats when he cooks, cook in bulk once or twice a week

#17 Eat breakfast

#18 Don't eat from the package

#19 Don't eat in front of the tv/ computer/ book etc

#20 Eat with a fork, not spoon

#21 Stop before you are stuffed

#22 Eat, don't multitask

#23 Workout daily, it suppresses appetite

#24 Stay busy

#25 Avoid sweets and sugar in general. It makes you hungrier.

#26 Food porn is legal

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My PM snack: "fried" sardines!

First of all, I'm not sponsored by Philips, my mom just bought this machine and I think is phenomenal. In the Philips Air Fryer you can practically "fry" anything and even bake bread, pizza, desserts, fruits, veggies etc. French fries taste divine, yesterday I "fried" chicken legs with absolutely no oil and they were so delicious. If healthy eating is your prerogative, this appliance is a must in your kitchen. Plus, you can take it with you when traveling and bake your food in the hotel room.. isn't that awesome?!

I have the Tefal Actifry at home which is also awesome but since it stirs the food around, you can't "fry" breaded foods or bigger pieces of food like chicken legs etc. The Philips Air Fryer, on the other hand, doesn't stir the food but the hot air blows around the container so you can get perfect breaded fish or chicken in barely 20 minutes or less (depends on the size of the food). 

Today I made myself "fried" sardines in just 10 minutes. They turned out perfect, crunchy on the outside and juicy inside. Sardines are packed with protein and healthy fatty acids (Omega 3). 3.25 ounces (about 100g) contain over 50% of the daily value for these important nutrients. Sardines are an excellent source of vitamin B12, ranking as one of the World's Healthiest Food most concentrated in this nutrient. Vitamin B12 promotes cardiovascular well-being since it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis. Sardiones are also very rich in Vit D which plays an essential role in bone health since it helps to increase the absorption of calcium. For many years, researchers have known that vitamin D, in the form of calcitriol, participates in the regulation of cell activity. Because cell cycles play such a key role in the development of cancer, optimal vitamin D intake may turn out to play an important role in the prevention of various types of cancer.

#healthyfood #mealprep #protein #frenchfries

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MUSCLE-BUILDING HOT CHOCOLATE

Ok ok i know we are almost off season for hot chocolate but hey! I don't say no to a cup of warm hot chocolate on an April night.. especially if it's SUGAR-FREE and rich in PROTEIN. Yes, you read that right! Let me introduce you to the..

MUSCLE-BUILDING HOT CHOCOLATE

Did i mention it's ready in 30 seconds?! yup yup...

Mix together:

1 scoop casein powder, vanilla, chocolate or rocky road flavor work great

1 tsp unsweetened cacao

pinch of pure stevia (optional)

water, enough to reach a yogurt-kind consistency - neither too stiff nor too liquid.

Microwave for 30-45 seconds and that's it! But wait.... look at the macros down here:

120 kcal/ 4.6g carb/ 1g fat/ 24.2g protein

Ok, now tell me this isn't amazing!! Enjoy your hot chocolate 30 minutes before bedtime to enhance muscle recovery and growth!

#latenightsnack #hotchocolate #chocoholic #yumyum

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CHOCOHOLIC PROTEIN CAKE

This chocolate cake tastes absolutely fantastic! If you decorate it, you can present it as a b-day cake or any special occasion dessert. Your guests won't believe that it's actually healthy ;-)

Preparation:

Blend together:

2 egg whites

2 eggs

2 cups banana, mashed

1/2 cup almond flour (or 1/4 cup almond flour and 1/4 cup chopped almonds if you want a crunchy texture)

1 tsp baking soda

6 Tbsp cacao, unsweetened

300g/ 2 1/2 cups oat flour

1 scoop whey protein, any flavor works fine

200g/ 7 oz low fat creamcheese

1/2 cup milk, skim

pure stevia

almond extract

vanilla extract

pinch of salt

pinch of cinnamon

Bake the cake in a preheated oven at 180°C (356°F) for about 40-45 minutes covered with parchment paper.

Let the cake cool and prepare the frosting by mixing:

3 scoops casein, vanilla or chocolate flavor

skim milk (enough to get a frosting-like consistency)

Macros for 1 serving out of 6: 432 kcal/ 52g carb/ 12g fats/ 32g protein

or for 1 servingout of 12: 216 kcal/ 26g carb/ 6g fats/ 16g protein

#healthydessert #birthdaycake #chocoholic

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YUMMY TURKEY MEATBALLS

I'm not a minced-meat lover, but these meatballs taste delish and they are very convenient on the go because they taste very good even cold.

1kg/ 2.5 lbs ground turkey breast

3 egg whites

120g/ 1 cup dried quick oats (you can go with 1/2 cup to reduce the carb content, I just haven't tried yet)

1-2 medium red or green bell peppers

1 red onion

2 tsp paprika

2 tsp chopped garlic or 1 tsp dried

1 tsp dried basil

1 tsp oregano

2 tsp sea salt

Mix all the ingredients together and form small meatballs (about 65). Cook them in a large non-stick pan, 5 minuteds per side without the lid and then another 5 minutes per side covered with a lid.

Macros per 5 meatballs (out of 65): 126 kcal/ 1.1g fat/ 6.3g carb/ 21g protein

#healthysnackonthego #protein

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LOW CARB LEMON-OLIVE OIL CAKE (8 servings)

3 egg whites raw

100 ml (1/3 cup + 1 Tbsp) olive oil

1/4 cup almond flour

100g/ 3/4 cup + 1 Tbsp oat flour

2 scoops whey, vanilla flavor

1/2 cup Greek yogurt

1 lemon, zest and juice

pure stevia

almond extract

pinch of salt

Blend all the ingredients together and pour into a deep baking tin. Bake for 25 min at 180°C/ 350°F.

Macros per serving: 224 kcal/ 16g fat/ 9.6g carbs/ 12g protein

Enjoy with coffee and 1/2 scoop whey for an adequate protein intake.

#healthysnack #dessert #cake

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REASONS TO AVOID STORE-BOUGHT SALAD DRESSINGS

1. They contain high fructose corn syrup (HFCS).  Unless you buy your dressing in a health food store, it's almost impossible to find a salad dressing that doesn't contain large amounts of HFCS.

2. They contain heavily refined soybean oil and/or refined canola oil, both of which are VERY unhealthy. The refining process of both soybean or canola oils, which oxidizes the polyunsaturated component of the oils, makes these oils very inflammatory inside your body.  Soybean oil is also TOO high in omega-6 fatty acids which throws your omega-6 to omega-3 balance out of whack.  

In order to avoid all of these unhealthy store-bought salad dressings, you can make your own dressing at home which is much healthier. Here's a recipe for a quick and healthy salad dressing that you'll never get tired of:

-1/3rd of container filled with balsamic vinegar

-1/3rd of container filled with apple cider vinegar

-fill the remaining 1/3rd of container with equal parts of extra virgin olive oil and Udo's oil

-pinch of pure stevia

-pinch of onion powder, garlic powder, sea salt, and black pepper and then shake the container to mix all ingredients well.

The extra virgin olive oil and Udo's oil mix makes a perfect match. Extra virgin olive oil is healthy (the one that meets the standards) and contains important antioxidants, it is mostly monounsaturated, and is low in the essential fatty acids (EFAs). Udo's oil is higher in unrefined polyunsaturated oils with a good healthy balance of omega-3 to omega-6 fatty acids. So mixing Udo's oil with extra virgin olive oil makes nearly a perfect oil blend for salad dressings with a great taste and maximum health benefits. 

#oliveoil #udosoil #saladdressing

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