***** THE FAME OF HEALTH and FITNESS’s CLEAN EATING PANCAKES *****
These pancakes are to DIE for! I promise you’ll never go back to your other pancakes again… and it’s okay to eat these everyday because they are CLEAN!!
*Makes 1 serving*
Blend the following ingredients:
- 35g of uncooked Quick cooking oats (or 1/4-1/2 cup)
- 1/2 TBSP flax seeds (optional)
- 35g cottage cheese or 1/4 cup (optional - but cottage cheese makes them fluffier)
- 5 egg whites
- pinch of baking powder
- cinnamon (to your liking, I use 1-2 TBSP)
- 1/2-1 packet of Stevia or Splenda (optional - to add extra sweetness)
- 1/4-1/2 scoop whey (optional)
Heat up a medium pan and spray your pan with olive oil PAM. Add 1/3-1/2 of your batter to your pan, cook, flip, remove, and repeat for the remaining batter.
When your pancakes are ready, add 1 TBSP of all natural PB or almond butter, 1-3 TBSP of sugar-free syrup, and fruit (I prefer using one whole banana or mix half a banana and berries).
Enjoy! If you try this recipe, I’d love to hear about it! BTW, the pancakes are delicate so treat them with care when flipping them and I recommend cooking one at a time.
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NOTE: I have tried my pancakes using all of the above combinations and they are all wonderful but my usual go-to recipe is:
- 35g of uncooked Quick cooking oats
- 1/2 TBSP flax seeds
- 5 egg whites
- pinch of baking powder
- cinnamon
(via ncfit)
8 Foods That Help Build Muscle
1). Cottage-cheese
The white stuff is an excellent source of whey protein, one of the best muscle builders out there.
2). Whey Protein
A 25 g scoop of the magic dust packs 2.5 g of leucine.3). Eggs
Not only are they a lean snack at around 70 calories a pop, but also full of big-time benefits for your muscles. You’ll eat up 6 g of protein and 330 mg of leucine per egg, plus yokes contain the ultra-valuable nutrient choline, which supports acetylcholine, the most abundant neurotransmitter in your body.4.) Tuna
In addition to setting you up with more than 3 g of leucine, a can of tuna contains a healthy dose of omega-3 fatty acids, which produce multiple muscular benefits.
5). Chicken
A mere 3 ounces of chicken breast will set you up with more than 3 g of leucine and nearly 20 g of protein, at less than 100 calories.
6.) Quinoa
This mighty grain packs 8 g of protein per cup, including a complete set of branched chain amino acids—leucine, isoleucine, and valine—that play a crucial role in helping muscles grow.
7.) Edamame
One cup of these green guys (without shells) will jump-start muscle protein synthesis with 17 g of protein and a little more than 1 g of leucine. They’re also packed with omega-3 and omega-6 fatty acids, which support your brain and central nervous system.
8). Coffee
Research from the University of Illinois found that coffee may reduce pain during exercise.
(via fitforinfinity)
Mini Chile Relleno Casserole (Baked Egg Cups)
Ingredients
- Chile peppers
- Egg
- Milk
- Mild Cheddar
- Scallions
- Corn
- Grape Tomatoes
- Pam cooking spray
(via healthyhealthy-me)
Banana Bread
serves: 10, calories: 74 per serve/slice
ingredients:
1/4 cup of splenda
2 tbsp of butter, softened
1 egg replacement (for one whole egg)
1/4 cup unsweetened apple sauce
1 cup ripe bananas, mashed
3/4 cup plain/all-purpose flour
1/2 cup whole wheat flour
1/2 tsp baking powder
1/4 tsp salt
directions:
preheat oven to about 180C (350F)
in a mixing bowl, beat the butter and the splenda together using a beater. add the egg and applesauce and continue the beat for another few minutes or until well combined.
fold in the mashed bananas.
combine the flours, baking powder and salt in another bowl.
add the flour mixture to the banana mixture half a cup at a time, mixing until moistened.
coat one loaf pan with cooking spray. pour the batter into the loaf pan.
bake for 50 minutes to an hour, or until a pick pocked into the loaf comes out clean.
allow the bread to cool for 5 minutes before taking out.
(Source: effyeahhealthyfood, via frail-boned)
Strawberry Fruit Rolls Up
Ingredients:
Method:
Lightly grease two dehydrator tray liners and place them on trays. (My trays are 15-inches square. You may need more or less trays if your machine isn’t a similar size.) Set aside. Wash and hull the strawberries. Combine strawberries and applesauce in a medium mixing bowl. Puree the mixture with an immersion/hand blender until smooth.
Transfer half of the mixture to each prepared tray and spread it out evenly with the back of a spoon until it is approximately 1/4-inch thick. A large offset spatula might do an even better job of spreading. Place trays in dehydrator for 4-20 hours depending on the machine, thickness of puree, etc. Set temperature to 135 degrees Fahrenheit. Mine only takes about 5 hours at this temperature. Rotate the trays a couple times if you think of it.
When the puree has dried completely (I always seem to have one stubborn thick spot.) remove it from the tray and cut it into 13 2-inch wide strips. Layer strips with wax paper and store in an airtight bag or container. The roll ups, if completely dry, will keep for months.
Each roll up will have 25 calories.
(Source: lowcalorierecipes, via helpmehealthyy)
1. Avocados This rich tropical fruit is filled with vitamins C and E, which work well toward fighting the effects of skin aging.Although avocados are high in fat, the type of fat they have is monounsaturated. This means that they’re loaded with omega-3 fatty acids that help improve the quality of our skin. 2. Berries Blueberries, black currants, raspberries, cranberries, and strawberries are all beneficial for our skin. Even better are the exotic Acai berries, which come from the Amazon forests in Brazil.Acai berries have the most potent antioxidant content of any fruit in the world, which is why they’ve been called a super food. When we load up on foods that are rich in antioxidants, we neutralize the free radicals in our body, the culprits behind premature skin aging and cell damage.Berries are also a great source of vitamins C and E, riboflavin, and fibers. More importantly, these tiny fruits have a natural ingredient that helps the body manufacture collagen, which makes the skin supple and smooth. Not bad for such a tiny fruit. 3. Dark Chocolate Surprisingly enough, dark chocolate has a high antioxidant content that helps improve the flow of blood to the skin. It also gets rid of the rough feel our skin sometimes gets, while at the same time protecting it from sun damage. 4. Green Tea Green tea is the one food items on our list that’s also considered one of the ultimate healthful drinks; it’s even better for our skin than water. It’s used as a natural remedy for acne and is a potent antioxidant. If you drink green tea regularly, you’ll get the daily dose of vitamins C, D, and K that your body needs. So ditch the caffeine and substitute it with a cup or two of green tea. 5. Mackerel, Salmon, Sardines, and Fresh Tuna All of these fish variants are on the oily side. But don’t think that just because they’re oily, they won’t contribute to the health of your skin. These types of fish all contain the healthy and essential omega-3 oils.Omega-3s improve the health of our skin by decreasing the chances of it clogging up and improving its elasticity. Aside from improving the general quality of our skin, omega-3s also make for suppler and younger-looking. 6. Oysters Although they’re popular aphrodisiacs, oysters are also an excellent source of zinc, which helps to renew and revitalize the skin, while also assisting with the production of collagen. 7. Pomegranate Fruits and Pomegranate Juice Just like acai berries, pomegranate is also considered a super food because of its high antioxidant content. Whether you enjoy it in pure-juice form or just eat the fruit itself, this delicious fruit helps to prevent the appearance of varicose veins. The anthocyanins in pomegranates help strengthen the walls of the tiny blood vessels, which in turn supply the skin with the nutrients that it needs. 8. Spinach There’s a reason Popeye made spinach his power veggie. It’s rich in alpha lipoic acid and lutein, two compounds that help slow down the aging of skin and have anti-inflammatory benefits. 9. Tomatoes Tomatoes are a great source of lycopene, which works as an antioxidant and prevents the occurrence of certain cancers. 10. Walnuts Just like fish oils, walnuts are rich in omega-3 fatty acids. Not only will they improve the smoothness of your skin, but they’ll also make your body better able to battle inflammatory diseases. Fill your grocery cart with these delicious foods the next time
The amount of hydrochloric acid present in the stomach decreases gradually with age. Although this may not sound particularly bad to heartburn sufferers, it can impede the digestive process. A bubbling digestive cauldron, the stomach houses hydrochloric acid with a pH between 1.8 and 3.5. This acid liquefies everything that is consumed, which then moves into the small intestine to complete digestion. Normal stomachs create about 2 liters of acid a day to keep things moving. People with low hydrochloric acid in the stomach may suffer from frequent indigestion.
Bake aromatic fruits in the oven or drive by a fast-food restaurant. Hydrochloric acid production ramps up when stimulated by the senses of sight, smell and taste. Just like Pavlov’s doggies, the brain sends signals to the salivary glands and stomach when a stimulus of food is announced.
Eat small meals frequently or enjoy multiple low-calorie snacks throughout the day. Each time a meal is consumed, no matter how small, the stomach turns on the proton pump. This pump kicks into gear as food enters the mouth, and starts to literally pump hydrogen ions into the stomach.
Step 3
Try some apple cider vinegar. If you have a history of gastroesophageal reflux disease or ulcers, ask your doctor if this is acceptable first. Apple cider vinegar mixed with plain water and taken daily may increase stomach acid production. However, rinse the mouth after drinking the concoction as vinegar residue can damage tooth enamel.
Consider supplements that can boost hydrochloric acid production and improve digestion. Hydrochloric acid supplements are available over-the-counter in the form of betaine HCL. These tablets are taken before a meal to help digestion of fats and proteins. Probiotics and kefir may also help increase stomach acid content
Read more: http://www.livestrong.com/article/402390-how-to-increase-acid-in-the-stomach/#ixzz1HDKlqGgw
(Source: carpe-diem-bitch)
1. Petite isn’t just a dress size. One of the reasons France has an 11 percent obesity rate (as compared to America’s 33 percent) is portion control. “A croissant in Paris is one ounce, while in Pittsburgh it’s two,” notes Chris Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. Buy one and share it with your beau.
2. Never say diet. The French don’t get involved in the carbs versus protein debate, nor do they label food groups like dairy or beef “bad.” “There’s an emphasis on eating a wide variety of foods—fruits, vegetables, beef, poultry, fish, bread and cheese— without overdoing any one thing,” explains Susan Herrmann Loomis, a cooking teacher in Louviers, France, and author of the cooking memoir On Rue Tatin (Broadway Books, 2001).
3. There’s no French equivalent of Butter Buds. Most French regard processed foods with the utter disdain they usually reserve for instant coffee. In other words, they’d rather have a small piece of “real” chocolate than a big slab of some low-fat chocolate dessert. The fact is, the sugar calories in low-fat sweets probably negate any fat grams saved— which won’t get you any closer to fitting into those YSL jeans.
4. Snacking is a faux pas. They rarely snack, and they eat meals only while sitting at a table. Americans, on the other hand, eat everywhere-in our cars, at our desks, in the checkout line at the grocery store. In fact, the average calorie consumption in the United States is 3,642 a day, versus 3,551 in France — a small difference that can add up to a five-pound weight gain in six months. Quelle horreur!
5. Soak up the color. French women fill up on bright-colored vegetables, whether they’re in zucchini soup or a beet, lettuce and cabbage salad before their entrée. Good thing, too, since the antioxidants in these foods help stave off the free radicals produced by cigarette smoke. 6. Make the most of meals. The French space out their courses and eat them at a leisurely pace — generally with friends and family, reports Loomis. In addition to cutting down on indigestion, this practice makes them less likely to overindulge, because the sensation of fullness has time to develop. 7. Wine and dine. Bordeaux and Beaujolais are staples, but French women usually drink them with their meal — no guzzling one or two glasses at the bar before dinner. Plus, glasses in France are only partially filled-the better to taste the wine and cut down on calories. 8. C’est cheese. They love cheese, but treat it as if it were a delicacy — eating it only after meals and stopping after just a slice or two, says Loomis. And although French cheeses seem rich, many (like Brie and chèvre) are actually lower in calories than American favorites. 9. Park your car. Thirty-five percent of the time, the French get where they’re going by walking or biking. Americans don’t leave home without their cars a whopping 84 percent of the time.
10. Boycott the buffet. In France, you won’t find many all-you-can-eat fests, such as brunch buffets, tailgate parties and unlimited pasta and dessert bars, where it’s easy for the calories to add up quickly. The French realize that they will get to eat again in a few hours.
(Source: holyweightblogbatman, via selfinspiration)
