И ещё одна вариация на тему "кефир, #овсянка , яйца)) Шоколадный пирог с голубикой. Прекрасный вариант завтрака или перекуса, удобно брать с собой.
Ингредиенты на 5 порций: 200г молотых овсяных хлопьев или овсяной муки, 3 яйца, 100 г 2% кефира, ч.л соды, 2 ст ложки какао, стевия по вкусу (я кладу 2 ст. ложки), 200 г голубики, 30г чёрного шоколада.
Яйца взбить и добавить все остальные ингредиенты и голубику. Соду погасить уксусом. Перемешать, выложить в форму для маффинов или кекса (форму застелите пергаментом для выпечки), Выпекать в духовке на 40 мин при 180 градусах. Остывший кекс можно украсить растопленным шоколадом (украсить, а не залить толстым слоем 😁) и свежей голубикой.
КБЖУ одной порции: 260/11/9/38
And here is one more oats/eggs/kefir #baking recipe. #Chocolate#blueberry#cake .Great for #breakfast , #snack , excellent #togo option or #healthydessert .
Ingredients for the 5 servings:
200g of #oatmeal flour or grinned #oats , 3 eggs, 100g of 2% Kefir, soda - 1 tsp, apple vinegar - 1 tsp, unsweetened cocoa powder - 2 tbsp, stevia (by your taste, I put 2 tbsp) 200g of blueberry, 30g of 85% chocolate
Whip the eggs and add all ingredients, excl. chocolate and some blueberries for decoration, mix soda and vinegar in advance. Mix well and bake in the 360 F preheated oven for 40 minutes.
Melt chocolate in microwave and decorate the cake when it's cold.
Nutrition facts per serving: 260 calories, protein - 11, fat - 9, carbs - 38.
Pretty peps all in a row 🌶. Stuffed these sweet baby peppers with @traderjoes spinach and kale Greek yogurt dip mixed with a healthy amount of crumbled feta. Topped em off with snipped chives. 📸: @traviswhitelight
So, I watched a video on YouTube called '101 Reasons to go Vegan' and it really resonated with me. For a long time now, I have decided to totally eliminate all meats from my diet, excluding eggs on occasion and fish. After really getting educated and choosing not to be ignorant to what is going on with these animals and the conditions they are put in, I think it is time for me personally to take the next step to Veganism. I suggest you watch the video on YouTube yourself and come to your own conclusion. It's an eye-opener and well as a heart- opener. A lot of the beliefs that you've been spoonfed, why it is crucial for us to eat meat, will be debunked. Fallacies like, "we need to get our protein from meat", "we get strong bones from meat" , will be shown for the lie they really are and actually show how the opposite is true. We regurgitate sayings passed down from us without ever doing the research and coming to our own wise and educated decisions. They say ignorance is bliss, but ignorance is actually killing us. Our bodies are not designed to eat meat, and although we can fool ourselves into believing they are, the joke is on us... #govegan#vegan#vegetarian#vegetables#fruits#health#healthy#eat#eatright#wisdom#gogreen#knowledge#food#cooking#cook#rights#animals#animalrights
Perfect broccoli florets fell straight out of the bag like this. Moms of little ones, you know you're jealous! Thank you, @earthboundfarm organics! 💰 double bonus? The @sprouts app had a $1 off coupon for Earthbound Farm frozen veggies!
Tonight was improvise meal night. I knew that we wanted nachos, I knew we didn't have everything, I knew that I didn't have a list when we went to the store, I knew I would forget stuff. I forgot the refried beans, I forgot a lemon for the guacamole, I forgot the salsa. Did that stop me? Ha, Not even! I couldn't find a ripe avocado, at least one that I am familiar with. I bought a Florida avocado, a bit bigger and a smoother skin but definitely soft enough. It worked well for my guac, however without a lemon I will be eating the rest before bed. Not really a bad problem to have. I forgot the beans but had a can of black beans in the cupboard, so I mashed and fried them, I was surprised because Gus asked for more. Looks like I'm frying beans from now on. As for salsa, my guac has plenty of tomato, cilantro and garlic so I hardly missed it. I'd say tonight was a win. Oh and I made my gluten free, corn starch free taco seasoning. It's always delish. Everything was on top of organic blue corn tortilla chips. We stay away from processed yellow corn because it is heavily GMOed. Blue corn is a smaller crop and so far they haven't developed a genetic modified version. If anyone is interested in our seasoning recipe I'll be happy to post it, it is pretty standard and a quick Google search will provide a few different options. #glutenfree#celiacdisease#dadswhocook#celiac#eatright#makeitathome#eathealthy#eatathome#realfood#eatfresh#liveglutenfree#cleaneating#myceliacson#cooking#homeadefood#notprocessed#nachos#guacamole
Oats yogurt and of course Micro-Factor this morning. Breakfast is the most important meal of the day and I always start it with this super convenient @1stphorm product.
Micro-factor contains 8 pre packaged pills!! Every morning I get a •COQ10 •3 multivitamins •Antioxidant •Fruits/veggies •Probiotic
With cold and flu season coming up I wanted to be ready! The probiotic is what will help it helps balance out the acidity in the body and boosts your immune system.
If you have any questions feel free to DM me!!👍🏻 @andyfrisella #1stphormlegionnaire#iam1stphorm#1stphormathletesearch#eatright#fitdad
Today I got to visit the @huyfongfoods Sriracha factory 🌶 Did you know that chili peppers have anti-oxidants & ANTI-CANCER properties (ex: prostate & breast cancer)? Capsaicin, the active compound, has been shown to kill cancer cells, block their growth & prevent tumor invasion (citations below). This shouldn’t replacs traditional therapy, but can certainly complement it. They may be spicy but a little can go a long way! Even red pepper flakes can be beneficial! 🌶👍🏼🔥 Follow me for more nutrition and health tips 📲
1) Nutrients. 2016 Aug 12;8(8).
2) Sheng Li Xue Bao. 2017 Apr 25;69(2):183-188.
Eat mushrooms! ✨😊✨
"Increasing consumption of whole, unprocessed foods, like mushrooms, appears to decrease the risk of obesity and overall mortality, diabetes, and heart disease. They also promote a healthy complexion and hair, increased energy, and overall lower weight.
Mushrooms are high in antioxidants, just like carrots, tomatoes, green and red peppers, pumpkins, green beans, zucchini, and other whole foods. Antioxidants are chemicals that get rid of free radicals, a type of chemical that can harm a person's body cells, potentially leading to cancer.
Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.
The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. Placing freshly cut mushrooms in the sun significantly increases their vitamin D content. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA."- MedicalNewsToday
After five days bedridden with the most horrendous virus I have ever experienced, I’m finally up and ready to (very slowly) face the world. The first thing on my agenda? A big juicy shot of immune-bolstering ginger and some Sunday sunshine. Come to Mama!
This is what I had today after my workout (today I couldn't go to the gym, but I was able to break a good sweat. I did 45 minutes, and it felt good to not make an excuse to work out). Ok, back to the meal. Exercising is only 20-30% of what is needed to have a fit body. However, what we consume is ultimately the key factor to how we look overall. 2-3 hrs at the gym everyday won't give you abs, muscle definition, nor make you lose weight, if your diet is poor. A diet rich in fiber, minerals, vitamins, greens, protein, carbohydrates, and fats can lead your body to look and feel good. If your diet is high in carbs, and fat, or protein, in other words, if you consume way too much food, you will gain weight. 😱 wait what? Yes! If your diet intake is higher than what your body uses as energy daily, you will gain weight. So what should I do? 🤷🏼♀️ Simple, be honest to yourself. Are you a couch potato? Well that's fine as long as your goal is not to have muscle definition. You can have an ideal weight, as long as you have a diet that meets your needs. A diet that supplies you with enough nutrients, and fiber to keep you satisfied, and away from unwanted food. Do you wanna have some definition? Then you can incorporate some exercises to help you achieve that goal in the long run. Don't expect to be cut in 3 weeks if you have never hold a dumbbell, nor done an exercise that requires you to use your own muscles to work those specific muscles. Food is essential to all living things. Food can be your best allied if you know what to include in your diet. Everyone's diet is different, based on culture, geographic, own beliefs and more. Learn and be honest with yourself about what you want, and you can customize it or have someone (like me) help you do that, as well. 😉 #bonappetit#fuel#mylife#healthyfood#healthylife#healthylifestyle#foodforchamps#herbalife#postmeal#bodybuilding#proteins#healthyhabits#herbalife24#herbalife#cleaneating#foodporn#foodforfuel#noexcuses#discipline#dedication#motivation#bikinicompetitor#eatright#feelbetter#lifestyle
Been building up a garage gym for the past few weeks now. It's not where I want it to be yet in regard cosmetics and equipment but it's getting there. The comfort of waking up and not having to drive somewhere to lift, or having to wait for equipment. I still re-rack my weights lol 💪🏾💪🏾
They say you can see your future in a glass of water. My attempt at a 30 day fast comes to an end at Day 17. 24 lbs lighter I walk away with new perspectives, stronger mentality, healthier vibes, and more awareness. A New Testament for sure. Things I've learned.
1. Curbing hunger was not just about saying no to food, it was overcoming habitual eating habits in order to inhibit pain/reward receptors. Boredom, restlessness, and stress, were all precursors, ignoring these paid off immensely.
2. Stress had no room in this process. You only enough energy to function at your optimum when not in a state of stress. Many emotions left me over the weeks after realizing how immediately detrimental they were to my health helped me adjust. Fasting state brings out your ability to sense this X 100.
3. You start to prioritize things differently. You realize how much your energy means to you and using it wisely becomes ever apparent. People no longer matter that used to, you start to make steps towards bettering your situation not worrying about someone else's, you are living in the moment, every move you make becomes calculated and more efficient. .
4. You learn to push forward conserving your energy at strategic moments. You pace yourself and explode when needed. I was able to train and maintain my fast with adjustment, power no longer mattered, it became more about fluid strength. Focus became heightened and you realize how things as simple as the sun and a 10 to 30 minute nap helps contributes to the process of recovery.
5. All the cravings were followed by inspiration to create new recipes I've never created before. I gave myself a chance to prepare for my healthy journey moving forward and it time to plan it out. Each day thinking of new ways to enjoy even more the thing we all take for granted.
I could have went longer and I would have but was losing too much weight. I'm happy with where I ended. I encourage everyone who hasn't tried a fast before to do a little research before they attempt. There are a few things to know before you get started and when you finish.
I got my body fat % done after nearly a year. The good news is that I've maintained my weight for the entire year: 205.6lbs. On the left I have 16% body fat and I worked hard, ate right, changed my lifestyle and wanted to be down in the low teens. Instead I had a reading of 15.4%. And I was upset about this! I worked hard. Grinded away day in and day out. How could I NOT reach my goal of 11 - 12%?!?! It wasn't until after I left the gym and I started thinking about the why's. My lifestyle change is only 3 months newly adopted and I'm seeing drastic changes already. I eat close to 100 grams of carbs a day. And I could surely fast longer during the night. I realized that I have more goals to attain and right now, that's extremely important to me. Without these goals and without my love of fitness I don't think I'd be able to make it through daily stresses.
I realized that a 15.4% body fat, for a male my age, is still pretty damn good! It's been an insane two years since I started this process and these last few months have really started to show me what my body is capable of. Now I need to cut my carbs to 50 grams a day for lifting days, no carbs for rest days, lower my protein intake and raise my fat health fat intake. It's a chess game. I just need to move all the right pieces to reach my goals. I can't thank Mik and Shane and Foothills Sports Medicine enough. They've taught me how to live and maintain a healthy lifestyle. But, more importantly, they've taught me how to love myself for who I am and to always strive for goals and successes.
People ask me how do I eat healthy all the time? The answer is I DON'T EAT HEALTHY ALL THE TIME! (Maybe about 75% of the time) However, I am very conscious of what and when I eat because I am very familiar with my body type and I know my limits 😊 also I make sure that I successfully utilize my time in the gym.
I am a firm believer in eating in moderation because there are certain foods that your body needs and that you naturally crave that are not the best for anyone's diet which 9/10 you won't successfully be able to go cold turkey from. So with all of that being said eating healthy doesn't have to be boring or routine (as some people seem to think) I tell people to learn about foods to avoid and alternatives to satisfy cravings without
1. Going against your body or health goals.
2. Breaking the bank.
Learn how to spice it up from time to time. Even when dining at restaurants try new things it will help you get out of that mentality of eating healthy is "BORING and ROUTINE." •
About half of the world's 🌎 750-800 million olive trees grow in the Mediterranean. The roots of these amazing trees reach up to 6 meters deep into the ground, therefore they can flourish even in very dry regions. Come back tomorrow and look what we baked with olive oil from Sicily.
Rund die Hälfte der weltweit 750 - 800 Millionen Olivenbäume wachsen im Mittelmeerraum. Die Wurzeln der Bäume reichen bis zu 6 Metern tief in den Boden. Daher wachsen die Bäume
selbst auf kargen Böden und in der trockenen Sommerzeit. Morgen haben wir für euch ein tolles und außergewöhnliches Rezept mit Olivenöl Sicilia – seid gespannt!
Today my workout was a shoulder burner 🔥 🔥 We needed a set of light & heavy weights so I grabbed 10s as my lights and 15s as my heavy - HA! I ended up using 5s and 8s as my lights and 10s as my heavy! It was definitely tough but I got it done! 💪🏼