HEALTHY CARROT CHEESECAKE

Beat together:
6 egg whites

Continue mixing and add:
1/2 cup honey
2 bananas, ripe, mashed
2 tsp vanilla extract
1/2 cup flax seed, ground
2 cups oat flour
1 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
1/2 tsp nutmeg, ground
pure stevia

Fold in:
3 cups carrots (can be grated but i prefer them blended - gives a crunchier taste)

Pour 3/4 of the batter in a baking tray and bake in a preheated oven at 350°F/ 180°F for 10 minutes.

In the meantime prepare the creamcheese filling by mixing together:
600g/ 21 oz creamcheese, low fat
3 eggs or 6 egg whites
1 Tbsp lemon juice
pure stevia
1 scoop whey protein powder, vanilla or cookies and cream flavor work best

Pour the filling over the base and put in the oven for another 10 minutes.

In the meantime prepare the topping by mixing together:
the remaining batter
3 Tbsp flax seed, ground
2 Tbsp coconut sugar
1 1/2 cup oats (if it's not crumbly enough, add more oats)

Top the cheesecake with the crumbs and bake for another 20-25 minutes.

Serve cooled.

macros for 1 serving out of 16:238 kcal, 34.9g carbs, 6.1g fats, 11.9g protein

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CHOCOLATE-BANANA CHEESECAKE BARS

For the crust:

2 scoops pea protein

4 medium sized bananas, ripe

2 t cinnamon

2 Tbsp flax seed, ground

8 Tbsp cacao, unsweetened

300g/ 10.5oz oats

240g/ 8.4oz oat flour

1 cup fat-free milk

4 Tbsp peanut butter, natural, unsweetened

pure stevia

1 tsp baking soda

Mix all the ingredients together and press 2/3 of the dough into a baking tray. 

For the filling:

4 egg whites

400g/ 14 oz creamcheese, low-fat

2 scoops whey protein, vanilla falvor

Mix the ingredients together and pour over dough. Crumble over the remaining dough. 

Bake on 180°C/ 350°F for about 40 minutes.

Macros for 1 serving out of 8: 521 kcal, 14.4g fat/ 70.2g carbs/ 31g protein

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CREAMY BLUEBERRY FROZEN YOGURT (just 180 calories and 30g protein!)

Blend together:

100g/ 3.5oz Greek yogurt 0% fat

2 egg whites

1/2 cup frozen blueberries

1/2 scoop vanilla whey protein powder

1 cup ice cubes (or more if needed)

Blend everything on low speed till you get a thick and creamy consistency. It may take 5 minutes, depends on how hot it is. The ice must completely melt down so that you get a creamy foam.

Macros for serving: 178 kcal, 14.7g carb, 1.5g fat, 28g protein

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SUMMER PLUM CHEESECAKE

Yields 8 servings

For the crust:

180g/ 1 1/2 cup oat flour

180g/ 1 1/2 cup oats

180g/ 6.3 oz applesauce

1 ripe banana, mashed

35g/ 1.2 oz almonds, chopped or whole

1 tsp cinnamon

1 tsp baking soda

vanilla extract

6 tsp water or milk

1 1/4 scoop pea protein or brown rice protein

pure stevia

pinch of salt

Mix all the ingredients together and forma ball.

Preheat the oven to 350°F /180°C.

In the meantime core 400g/ 14oz plums and slice them finely. Throw them in a non-stick pan, add 1 tsp lemon juice and 1 tsp corn starch or waxy maize. Bring to a boil over medium heat and let the mixture thicken a little. Add stevia.

For the filling mix together:

4 egg whites

1 1/4 scoop whey protein

400g/ 14 oz low fat or fat-free creamcheese

pure stevia

vanilla extract

1 tsp lemon juice

Use half of the dough to cover the bottom of a smaller pan. Pour over the cooked plums and cover with the creamcheese batter. Crumble the other half of the dough over the cake and bake for 45 min.

Cool before slicing.

Macros for 1 serving out of 8: 336 kcals/ 8.4g fats/ 44.7g carbs/ 20.7g protein

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DOUBLE CRUST PROTEIN PEACH COBBLER

Preheat oven to 180°C/ 350°F

2 tsp lemon juice

1 tsp vanilla extract

pure stevia

500g/ 17.5 oz peaches, cored and sliced (you can use any fruit you like)

1 tsp xanthan gum (optional, but it will make the filling less runny)

For the crust:

300g / 10.5 oz oat flour

120g/ 4.2oz pea or brown rice protein (or more oat flour)

1 tsp cinnamon

1 tsp baking powder

260 ml/ 1cup + 1 Tbsp oat milk (or milk of your choice)

2 Tbsp coconut butter

Mix together all the ingredients for the crust and form a ball. Spread 1/2 of the dough in a smaller baking pan, pour over the peach mixture and cover with the other half of the dough. Make little holes with a fork and bake for 50 minutes. 

Let cool and dust with MCT powder for little sweetness.

Macros for 1 piece out of 6: 378 kcal/ 7.7g fats/ 51g carb/ 23.3g protein

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ZUCCHINI TART WITH PROTEIN CRUST

Preheat the oven to 180°C/ 350°F.

For the crust:

1 tsp baking powder

1 tsp salt

150g/ 1 1/4c oat flour

2 scoops pea or brown rice protein (you can use unflavored whey, but the crust will result more chewy. Otherwise go with more oat flour)

130ml/ 4.4 fl oz milk of choice (I used my home-made oat milk. Get the recipe here: http://feedtheiron.blogspot.it/2013/08/oat-milk.html)

15g/ 1 Tbsp coconut butter

Mix all the ingredients together and form a ball. Let it rest in the refrigerator and in the meantime prepare the filling:

4 zucchini summer squash

1 egg or 2 egg whites

120g / about 1/2 cup skim ricotta cheese (I used Low-fat creamcheese. Cottage cheese can also be an alternative, but I recommend to blend it first)

80g/ about 1/3 cup of a low-fat cheddar cheese or Pecorino Romano (Parmesan also works great), grated

salt

pepper

pinch of nutmeg

Slice the zucchinis in thin slices, about 5 cm (2") long. Mix them with the rest of the ingredients. Roll the dough out and place it in a smaller baking pan. Pour over the zucchini-cheese mixture and bake for 25 min at 180°C (350°F).

Macros for 1 slice out of 6: 221 kcal, 6g fat, 23.7g carb, 17.8g protein

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Do you track the water you drink during the day?

This is what I drank yesterday: 8.790 Liters (297 fl oz) of liquids. And it wasn't my workout day (usually I drink 2 liters just during my 1-hour workout). 

And guess what..

I didn't spend the whole day in the bathroom.

I didn't woke up with +8.7 kilos.

I sweat, but not excessively to get my clothes wet.

So, what does this mean?

It simply means that it's hot and we need water more than ever. Just during the night sleep our body releases up to 2 liters of water through perspiration.

Many people drink barely 1 liter (33 oz) of liquids a day. That IS NOT ENOUGH! Water is vital for our body! The human body can last weeks without food, but only days without water. The body is made up of 50 to 75 per cent water and our body needs water to function properly. When you are thirsty, it's already late... your body is already dehydrated!

Symptoms of dehydration

thirst

headaches

lethargy

mood changes and slow responses

dry nasal passages

dry or cracked lips

dark-colored urine

weakness

tiredness

confusion and hallucinations

"The capacity to perform high-intensity exercise, which results in exhaustion within a few minutes, is reduced by as much as 45% (!!) by prior dehydration corresponding to a loss of only 2.5% of body weight in water (Sawka, Young, Cadarette, et al. 1985). 

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