Protein Pancakes

So you’re trying to keep your food as clean as you can, but you cant kick those cravings aside?

Try making these innocent pancakes, full of protein and enough to satisfy that sweet tooth.

Ingredients

1 Banana, chopped up

1 25g Scoop Diet Whey Vanilla Protein Powder

1 Egg

25g Rolled Oats

1 tbsp Coconut Oil

0% Greek Yogurt, Blueberries and Raspberries.

Method

Blend up your banana, protein powder, egg and oats in a NutriBullet to make your batter.

Heat up 1/2 the coconut oil in a non-stick frying pan on a medium heat. Pour 3 little pancake puddles of batter into the pan using about half the batter in the pan at once. Cook for about 1 minute on each side.

Remove and repeat the process with the rest of the batter. Serve with a dollop of 0% Greek Yogurt and a few berries.

TOTALS (Per average pancake) each mix makes 6 pancakes.

  • Calories – 82kcal
  • Protein – 4.5g
  • Carbs – 7g
  • Sugar – 2.5g
  • Fat – 3.5g

TOTALS (100g Total 0% Greek Yogurt)

  • Calories – 57kcal
  • Protein – 10g
  • Carbs – 4g
  • Sugar – 4g
  • Fat – 0%
Bradley Watts

5 Foods That Hide Your Abs

The fact remains that we can spend all day every day working our abs. But if we are not eating the right foods, then that work will go completely unnoticed. Abs are made in the gym, but they are revealed in the kitchen…

These are 5 foods to stay clear of if you want to get those abs out in time for summer.

1. Refined grains
Refined grains such as white bread, pasta, and white rice will all contribute to hiding your abs. Most of these foods cause bloating and also spike your insulin levels, promoting fat storage around the belly. Stick to healthy whole grains like quinoa, brown rice or oats to keep you full and provide lasting energy.

2. Fizzy Drinks
Not only are most of them filled with sugar, but even the ones that aren’t will cause bloating due to the gas in these drinks. They are completely empty calories and provide no nutritional value to the body. Not only do these drinks ruin your abs, they have also been associated with a higher risk of developing diabetes, heart attack, gout, osteoporosis, and obesity. This should be enough to make you avoid them at all costs. THE ‘CALORIE FREE’ alternatives. Artificial sweeteners are not only extremely bad for you, but they also affect your metabolism and prevent fat-burning.

3. Salt
Eating foods high in sodium can lead to water retention and our belly’s looking bloated and puffy. Most processed foods will already contain high levels of salt. Try and buy salt-reduced products where you can.

4. Processed sugars
Sugar is like poison to the body. Studies now show that sugar is one of the worst things for gaining weight and also leading to all sorts of other health problems, like heart disease, diabetes, and even cancer. Sugar causes an immediate spike in insulin, which leads the body to crash and burn later and increase fat storage.

5. Hi GI Starchy Foods
White potatoes and all the delicious fried foods made from them need to be completely avoided. High GI levels will only spike your blood sugar and lead to overeating when it drops back down. Then things like crisps and chips are all cooked in bad oils that will just make you store more fat. If you are craving potatoes or chips, try making your own oven-baked sweet potato fries for a healthy alternative.

Turkey Meatloaf Balls

This recipe caught my eye, and is a must try for those who want some variation with their healthy eating plans.

The Turkey Meatloaf Balls!

This recipe makes 12 Balls..

Per 3 Balls..

Fat – 2g

Carbs – 4.5g

Protein – 18g

Ingredients:

900g Chopped Turkey Breast (Or Chicken)

1/2 cup of Liquid Egg Whites

90g Quick Cook Oats

1/2 tsp Cumin

2 tsp Mustard

2 tsp Black Pepper

1 tsp Chilli Powder

1 tsp Salt

2 tsp Garlic Powder

1 Small Onion / Onion Powder

Directions:

Pre-heat oven to 190 degrees

Spray Muffin trays with 1 cal spray

Mix all ingredients together in one large bowl

Roll the mixture into small balls

Bake for around 40 minutes!

Carbohydrates, Weight Loss and Fad Diets

Carbohydrates, Weight Loss and Fad Diets

The biggest misconception when it comes to shedding body fat, is that the lower your daily calorie intake, the more weight you will lose. This is far from the truth.

Our body requires calories to be converted into energy, to allow us to function in the most simplest of ways like the beating of our heart, the intake of oxygen into the lungs, and the processing of nutrients in the liver.

These bodily functions will be a priority for the bodies energy supply. Therefore if we are not consuming sufficient calories, then the body automatically thinks it is in starvation mode and will store fat, to ensure it will have an energy supply in order to perform these essential functions.

Fad Diets

This is one of the main reasons that fad dieters can’t keep weight off. While they are on a low calorific intake the body thinks it is being starved, they then binge or have a reefed day and the body stores everything that is consumed, in preparation for another ‘starvation’ period.

Choosing to eat clean wholesome foods to fuel your body is the absolute best way to lose and retain fat loss. Eating sufficient calories or slightly lower than the amount your body requires will keep your metabolism working and enable you to drop the excess body fat a lot quicker and easier than with a fad diet.

Balanced Healthy Diet

Eating 3 clean meals per day with healthy snacks if needed is a good structure to maintain or lose body fat, base all your meals around a protein source, healthy fat and then a carbohydrate source. Good proteins to choose for your meals are chicken, turkey, lean mince, fish- salmon, sardines, white fish, prawns and eggs.

Eat as much green veg as you can, and try eating them with every meal. Good fats to include are avocados, nuts, seeds, oily fish, and olive oil.

When including carbohydrates with your meals aim to eat sweet potatoes, brown rice, quinoa, and oats. If you are trying to drop body fat, then keep your carbs to a minimum but do not totally eliminate them, as the body does need carbs.

Good Fats Are Essential

Good fats, especially omega 3 are essential for the human body. Omega-3 serves a variety of purposes within the body. It helps your organs to function properly and also aids in cell activity.

Omega-3 fatty acids help cell walls to form and help the oxygen circulation throughout the body. They also work with red blood cells to make sure they are doing their job.

A lack of omega-3 fatty acids could lead to blood clots, problems with memory, irregular heartbeat and decrease in the functioning of our immune system. Try to include foods like flax seed, walnuts, salmon, and spinach to keep your levels of omega 3 high.

A wholesome clean diet with single ingredient foods is the healthiest and easiest way to structure your food diary. This combined with the correct training is the most effective way to drop body fat.

What we are doing is working towards a diet (balanced nutrition) for life.

Weightloss Blog Pic