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Dear friends, my Facebook page name has been changed from Anja Paskulin PT to Fitness and Bodybuilding Nutrition.

The following link www.facebook.com/anjapaskulinpt is no longer working. the new link is www.facebook.com/fitnessandbodybuildingnutrition

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Anja Paskulin, Bodybuilding and Fitness Instructor, Personal Coach, Nutrition Coach

ICED COFFEE SHAKE for post-wrokout

The privilege of working out at home... 

Blend together in a blender:
1/4 cup coconut milk, fat-free
1 scoop whey protein (I used vanilla, but chocolate works great, too)
1 Tbsp cacao, unsweetened
pinch of Xanthan gum
pinch of pure stevia
1 Tbsp of Nescafe Cappuccino
ice cubes (I used about 1 cup)

Top with whipped cream and enjoy with your fave post-workout carbs!

www.feedtheiron.blogspot.com

For more recipes and fitness tips, please visit my FB page by clicking on this link

LEMON WATER... THE MAGIC DRINK?!

I just saw a ridiculous article in Vanity Fair Italy which states that lemon water detoxes your body and make you lose weight. And what is even more ridiculous, is that people believe this BS.

Not only it is untrue that lemon water detoxes your body, but lots of people who believe this myth and actually drink it on a daily basis suffer from eroded tooth enamel.

Drinking lemon water in the morning adds more acid to your empty stomach, which can cause you to have a gut ache. Moreover, there is nothing miraculous about lemon, especially on the 'detox' front. Drink a glass of lemon water in the morning if you must, but chase it with a glass of plain water to rinse the acid off your teeth. Don't brush your teeth right after drinking lemon water, which will grind the acid further into the tooth enamel, eroding it more.

There are many myths surrounding lemon juice that just don’t have the scientific evidence to back them up. I’ve heard that lemon juice improves digestion and regulates sugar absorption — both don’t have enough scientific evidence to make strong claims. One of my favorite myths is squeezing lemon juice on chicken in order to melt the fat away– unfortunately, that’s an unfounded claim. Acidic ingredients like lemon juice, however, are used in marinades to help tenderize meat and poultry by breaking down collagen, a fibrous compound that aids in the formation of connective tissue.

A second myth that’s often discussed around the water cooler is that when lemon juice is mixed with cold or lukewarm water it’ll dissolve fat in your body. Again, this doesn’t happen metabolically, though drinking more water (cold or lukewarm) will help you stay hydrated.

For more nutrition and fitness tips, please visit my FB page by clicking on this link

ZUCCHINI BROWNIES

Ingredients: 
1 cup/ 200g zucchini summer squash
1 banana, ripe, medium
1/4 cup/ 60ml milk of choice
vanilla extract
1/4 cup flax seed, ground
1/2 cup coconut oil
120g coconut flour
70g cacao, unsweetened
pinch of salt
1/2 tsp baking soda
pure stevia
1/2 cup dark chocolate, chopped

Preheat the oven to 180°C/ 350°F. Blend all the ingredients except the chocolate. When done, mix in the chocolate chips with a rubber spatula and pour the batter into a baking pan. Bake for about 20 minutes. The center should be moist but not runny. Let the brownies cool before slicing. 

For more recipes, nutrition and fitness tips, please visit my FB page by clicking here

Quick dinner recipe: BURRITO WITH MINCED MEAT AND AVOCADO

1 corn or whole wheat tortilla
100 g/ 3 oz fresh minced meat (I used ground turkey)
Mexican spice mix
1/4 ripe avocado
salsa
fresh veggies like red bell pepper, lettuce, cabbage, tomatoes, onion etc

Saute the meat with seasoning and heat the tortilla. When the meat is done (after about 5 minutes) toss it on the tortilla, add avocado, veggies and salsa. Enjoy!

Macros: 355 kcals, 24.4g carbs, 10.2g fats, 40g protein

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BANANA PROTEIN PANCAKES

1/2 banana
4 egg whites
35 g almonds
pinch of pure stevia
cinnamon
vanilla extract (optional)

Blend all the ingredients together and bake the pancakes 2-3 minutes per side. Serve sprinkled with stevia and cinnamon.

Macros: 319 kcal, 18g carbs, 16g fats, 25g protein

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FLAX SEED WAFFLES

Ingredients:

4 egg whites

1¾ cups almond or coconut milk

¼ cup flax oil

¾ cup zucchini

1 teaspoon vanilla extract

1 ¼ cup whole wheat pastry flour

½ cup flax seed meal

¼ cup oatmeal

2 teaspoons baking powder

1 pinch of pure Stevia

¼ teaspoon salt

Directions:

1. Blend all the ingredients in blender until smooth.

2. Pour about ¾ cup batter onto waffle iron and cook until browned.

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