Tasty alternatives 🤤
The best and tastiest way to fight through cravings is experimenting/researching healthy alternatives to your favourite treats... The picture above is my favourite alternative, sweet potato protein brownies 👌They contribute: Starchy Carbs, Protein, Healthy Fats, Iron, Calcium and much more to my nutrition for the day and they taste amazing! Ingredients: Sweet potato powder (just make/buy sweet potato mash if you don't have it), Honey, Crunchy Peanut Butter, Cacao, Protein Powder and Coconut Oil. Preparation: Pre-heat the oven to 180*, grease an oven tray with coconut oil, pour 1 cup of sweet potato powder into a mixing bowl and add boiling water, pour 1/2 a cup of crunchy peanut butter and 2 tablespoons of honey into a microwaveable bowl- microwave for 1 minute, add the melted peanut butter and honey to the sweet potato and stir, add 15/20g of raw cacao and 30g of chocolate whey protein and stir, once you've mixed thoroughly add the content to the oven tray and place in the oven for 20-40 minutes (depending on the thickness of the brownies). From here wait until they have cooked fully and try and let them cool down! ENJOY the gains 💪
Happy Hump Day people! Salted Caramel Protein Pancakes for us this morning topped with our Salted Caramel Diet Whey Bar, Natural Greek Yoghurt & Fresh Strawberries! 🍓TAG A SALTED CARAMEL LOVER! #TeamPhD#DietWhey credit- @_elycia
Good morning #fitfamily 💙
The sun is finally shining here in Stockholm and that gets me in a good mood 🙂 plus, I’m working only lunch until 17 so I’ll have the whole evening for myself and Netflix 😆
Since I got many positive responses to my poll about my pumpkin bread I’m sharing with you the recipe! It’s vegan 🌱 can be made gluten free and it’s healthy!😍 Try it and tag me if you post it💙
📝INGREDIENTS (Serves 10): - 210g flour (I used whole wheat)
- 50g powdered sugar
- 50g brown sugar
- 2 1/4 tsp baking powder - 1/4 baking soda
- 1/4 tsp salt
- 1 1/2 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp nutmeg
- 250g puréed pumpkin 🎃 - 1/2 cup almond milk
- 1 Tbsp agave syrup or maple syrup - 1 tsp lemon juice 🍋 - 1 Tbsp olive oil - OPTIONAL: walnuts, pumpkins seeds or chocolate chips .
- Preheat your oven at 180°C
- In a large bowl, mix the dry ingredients until well combined. Add nuts or choc chips (I added 30g pumpkin seeds)
- Add the wet ingredients and mix well. Add more milk if needed.
- Transfer the mix on a parchment lined loaf pan. Top with more nuts or choc chips (I added around 20g dark chocolate chips)
- Bake for about 50-60min or until a toothpick comes out clean ☺️
- Cool for about 15min before taking it out of the pan. Cool completely before slicing it!
(For one slice)
📊 168kcal | 29C | 4F | 4P .
I’ve toasted one slice this morning and topped it with some peanut butter and banana chunks 🤤🤤 so good!
Happy hump day everyone 💚
Heyoh, Hump Day!☀️
Red Velvet Cookie Dough Bagel💪🏼
Swipe for that close up🤤👉🏼
Hit my hypertrophy leg day yesterday with the main movement being front squats. You really know everything I write in captions already if you watch my stories!🤔BUT that's beside the point... Front squats are feeling good! Managed to up my weight my 2.5kg for my 4x8 again. I started off with 80kg and it was ROUGH! Now, I'm up to 87.5kg and it's feeling easier! Progressive overload is key... I tend to just increase weight a bit slower on my non major main lifts e.g. pendlay rows & front squats. REALLY feeling the carbs helping out my workouts! I'm starting to LOVE volume training... Upping the weight by a tiny amount increases overall volume nicely and it's feeling great!! Anyway, after the leg session, I decided it had been TOO LONG since my last bagel stack so I went HAM on this! How did I do this time, @wavesfitness?🙂
This was a @warburtonsuk cinnamon & raisin bagel thin, filled with greatness! I took a couple of my fiancee's Mum's cookies and a red velvet @gookiedough wrapped @phdnutritionuk smart bar and threw it inside! Just so good!! Carbs for days! First time trying the dark chocolate raspberry smart bar and it was great. That raspberry sauce inside was mad tasty and I love that PHD use dark chocolate on a lot of their bars - it's so much better on a protein bar! Another quality bar from these guys - they've been smashing it!!💪🏼🤤
(bagel and all fillings)
📊 1052kcal | 146C | 41F | 32P
You deserve an applause whether you are making small progress, big progress giant size progress..... IT'S ALL ABOUT MAKING PROGRESS👏👏👏👏
Martin Luther once said "If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward"💃🏃🚶🕺
Its all about PROGRESS no matter the speed or form✔💪
Have PROGRESSIVE day instafam❤
Look at these results from @rachelr_84 😲👌🏽 Rachel is only 2 weeks into her 10 week nutrition coaching and already making a massive transformation with her losing 2.9kg and 9.5mm body fat from only 4 sites in 2 weeks‼️‼️ This was NOT achieved with 🙅🏻
✖️ Low crab diet ✖️ Low calorie diet
✖️ Lots of cardio
It was achieved by 🙋🏻
✅ Balanced macro breakdown (she actually has around 200g of carbohydrates per day 💁🏻)
✅ Calories were increased due to her previously under eating ✅ Cardio was not a priority. But she has been following a structured weights program and has been getting even stronger over the last 2 weeks 🏋🏻♀️ Awesome work Rachel!! Keep it up 💪🏽👊🏽 #fpsfitness#teamfpsfitness#results#carbs#flexibledieting#eatsmart#strong#consistency#mhs#followthesystem @metabolichealth
Pumpkin & oat slice
This is a great little prework out snack!
100g egg whites
100g Greek yoghurt
1tspn vanilla extract
1/2 cup flour
2 scoop protein powder
1spn baking powder
1tbspn ground cinnamon
4 tspn stevia
No added sugar dark chocolate
Simply blend the cooked pumpkin, add egg whites, yoghurt, vanilla extract and process it all together.
Combine sifted flour, blended oats and all the other dry ingredients and mix well. Add in the wet ingredients and give it a good mix. Cook on 180° for about 12minutes. Let cool then melt dark chocolate and drizzle over the top😋
Do you struggle to drink your 2-3 litres of water per day? 💧
Incorporating more of these water dense food into your diet might help you stay hydrated! Most fruits and veggies have a very high water content and very little calories. Other high water and low calorie options are cucumbers, apples, greens, radishes, melons, berries, celeries, etc.
Eat better and eat smarter! 🥒🍎🍊🍇🍍🍅🍠
I‘m in the in the mood to do something octobery like go to a pumpkin patch or murder someone....okay, man kann auch einfach Spinnen- und Skull-Protein-Kürbis-Muffins backen, wenn man nicht Pennen kann. Stand gestern noch bis 1.30 Uhr in der Küche und hab daran rumkreiert 😁 aber sehen doch ganz gut aus. Sind aufgrund der Oreos nicht ganz kalorienarm, aber dafür mega schnuckelig🕷. Rezept sieht wie folgt aus: 400g gekocht ten Hokkaido, 2 Scoops Milfy Whey von Blackline, 150g Apfelmus (Natreen), 2,5 Scoops Oats von Blackline, 100ml Kokosmilch, Süsstoff, Zimt und Vanillebackaroma nach Bedarf. Alles pürieren und in Muffinformen geben. Bei 160 Grad Umluft 20 min backen. Auskühlen lassen. Dann Oreos mit Zuckeraugen verzieren, und mit Zuckerschrift auf die Muffins kleben. Die Beine sind aus Lakritzschnecken. Das Frosting für die Skulls habe ich aus 0,2% Frischkäse und 1 Scoop Milfy Whey gemacht. An der Skullzeichnung mit der Zuckerschrift arbeite ich noch 😁. ☠️Werbung☠️ (ja das muss so 😁) Bestes Milfy Whey und Oats gibt es mit 10% Rabatt, Code "Anni10" unter www.sinob.de/?siteid=539 🏆ᏴᏞᎪᏟKᏞᏆNᎬᏟᎡᎬᏔ🏆
Feeling super grateful right now. ✨Some days I feel it more than others. Some days I feel like shit just ain't going my way. Ohhh to be human 🤷🏻♀️
Also, when you're having a good hair day. You must document it ;) 🙌🏽
If you are setting new fitness goals and wanting crush them, let me know! I would love to be a part of it! Come see me at @ironfitness247 for a free assessment! 💪
Hump Day calls for another Smoothie Bowl appreciation post! And this time featuring my beloved Cacao-Matcha Bliss Bites that I have been making and sharing with my fellow health-enthusiasts. 💖
I’ve been really into making these recently as it’s so versatile yet packed with simple but good ingredients. I eat it on my smoothies, oatmeal and even as a quick snack. Even better, it’s raw vegan so no baking required, meaning less washing & electricity!
All you need is less than 10 ingredients and a food processor and you’re good to go! ✨
Feel free to try it out and tag me so that I can see your beautiful creations!
🍵Cacao-Matcha Bliss Bites. 🍵
1 Cup Walnuts (soaked for min. 4 hours & rinsed)
1 Cup Rolled Oats
1 Cup Pitted Dates
1/4 Cup Cacao/Cocoa Powders
1 Tbsp Cinnamon
Pinch Himalayan Salt
1/4 Tsp Vanilla Powder • Blend the ingredients together in food processor until it forms into a dough like texture. • Ideally it should form itself into a ball. If too moist, add oats. If it’s too crumbly, add more dates. • Remove the dough and roll it flat on a flat surface with a rolling pin. • Be creative by using any cookie cutter of your choice OR you can roll them into mini Bliss Balls as well. • Lastly, dust some matcha powder with a sieve on the Bliss bites. I love matcha as it adds that subtle hint of bitterness. You can also feel free to add other fun toppings like more Cacao powder, Cinnamon, coconut shreds, sesame seeds etc. • Leave them in the freezer for a few hours to harden. (Or you can just eat it straight like cookie dough cos why not 😋)
The Apple’s 🍏of my eye 👁💚🐶
It’s true that an apple a day keeps the doctor away. Truer is the saying that love concours all. 🙏🏼 Gimme a green apple and some love and I’m as happy as a piggy 🐷 in mud 🤣😂 FUN FACT: Apples get their antioxidant super power from a flavonoid called Quercetin . It’s in the peel so eat the whole thing!!! #organicofcourse 🍎 Promotes heart ❤️ health and cancer preventative #breastcancerawarenessmonth
💗 I don’t think a day passes without me eating an apple, or apple sauce. Throw some in your oatmeal, smoothie or savory dishes chopped up with grilled veggies, and salads. 🍏❤️💚🍎
CHECK OUT MY NEW PAGE (link I’m bio 💚🍏💪🏼) at THE FO🍏D ATHLETE
A-Z where I have linked recipes and fun facts about all our favorite foods IN ALPHABETICAL ORDER !! 🍏- Zoodles!
I've struggled a lot with my self image since becoming a mum. I may have lost the baby weight but my body is different, my life is different, Ive never not worked full time and I didn't realize how much of my identity was tied into working. Today, for the first time in a long time, I felt a little like the old me. Most mornings I look in the mirror and hate everything I see... today I felt a little less haggard. #postpartumweightloss#eatsmart#eatfresh#uk2usa#ncliving#northcarolinalife