Sophie’s Chocolate Protein Muffins!

thespartanwarrior:

Dark Chocolate Protein Muffins

This recipe brought to you by Protein Pow(d)er. Please visit the website for more fantastic recipes made with protein powder.

Ingredients

Blended together and baked in 8 muffin cases for approximately 45 minutes at 170 C (338 F):

• 1/2 cup of liquid egg whites
• 1/2 cup of goji berries
• 1/2 cup of quinoa flakes
• 1/2 cup of chocolate hemp protein powder
• 1/4 cup of blueberry & apple puree for babies
• 3 tbsp of chestnut flour
• 3 tbsp of cocoa powder
• 1 tsp of baking soda

Nutritional Profile

Per 1 muffin (out of 8):

• Calories: 108
• Protein: 13g
• Carbs: 8g (34.9g sugars)
• Fat: 2.8g (0.2g sat)
• Fiber: 3.8g

(Source: thelittlethingsarelove, via oh-cayyy)

fitnesstreats:

Fit people’s food beliefs
I read a book called “The Body fat Solution” by Tom Venuto this weekend. Here is a passage that I found interesting: it deals with our beliefs about food and how they affect our behavior and decisions. (The photo on the left has nothing to do with the book, I just placed it here because I think it’s cute :)

“When it comes to food, I’ve discovered that fit, lean, and healthy people have a unique set of beliefs about food and a distinct set of metaphors they use to describe food and what food is for. The ones I’ve heard most often include: 

• Food is fuel.
• Food is the best medicine.
• Food is construction material for the body.
• Food stokes the fire of metabolism.
• Fruit is nature’s candy. 
• Lean protein is the lean muscle builder. 
• High-fiber foods are nature’s Roto-Rooter. 

I’ve never met anyone who talked about food with this type of language exclusively, who had a challenge with inappropriate eating or excess body fat. Think about that. When you look at it this way, food is no longer the problem, food is the solution and you become driven to eat the right foods rather than avoid food.”

fitnesstreats:

Busy Thursday Tabata Training
Tabata training is an interval training protocol that only lasts 4 minutes, but can help increase stamina as well as amp up fat burning.

A tabata training protocol consists of 8 rounds of 20 seconds of exercise followed by 10 seconds of rest (i.e. a total of 4 minutes per exercise). 

Here are two free tabata timer apps for your iPhone/iPad:
Tabata timer: a simple Tabata timer
Gym boss 2: an exercise timer (Tabata protocol is already built in)

Find an exercise pace that you are able to maintain throughout all 8 rounds, but only with great difficulty. Ideally, there shouldn’t be any 20-second work period with a significant drop-off in reps performed (I know, it’s easier said than done when you’re doing burpees!!).

If you want a great workout, select just 3 different exercises that work the same muscle group, and do 3 tabatas with a couple of minutes of rest in between exercises. For example:

Lateral burpees
for 8 rounds of 20 seconds work / 10 seconds rest.

Wide leg jump squats
for 8 rounds of 20 seconds work / 10 seconds rest.

Jump lunges
for 8 rounds of 20 seconds work / 10 seconds rest. 

That’s only around 12 minutes total workout time and you’re done! (ps: but don’t forget to warm up before and stretch after your workout.)

(via intellectualsensuality)

(Source: intellectualsensuality)

tumblrgym:

Healthy Cinnamon Roasted Almonds

Ingredients:

• 1 egg white
• 1 teaspoon vanilla extract
• 4 cups whole raw almonds
• 1/2 cup Sugar or Stevia zero calorie sweetener (for even lower sugar)
• 1/2 cup light brown sugar
• 1/2 teaspoon salt
• 3 teaspoons ground cinnamon

Directions:

1. Preheat oven to 250 degrees F. Line a 10×15 inch jellyroll pan with parchment paper.
2. In a medium bowl beat the egg white and vanilla until frothy but not stiff. Add the nuts, and stir until well coated. Mix the Sugar or Stevia, brown sugar, salt and cinnamon into the nut mixture. Toss to coat. Spread evenly on the prepared pan.
3. Bake in preheated oven for 1 hour and 15 minutes, stirring occasionally, until golden. Allow to cool. Store nuts in airtight containers.

tastefullyoffensive:

[via]

(via intellectualsensuality)

1302012:

The Rishikesh exercises in Yoga. What I try to do after the Sun Salutation every morning.

It doesn’t burn many calories, but it helps build body strength and trains the muscles, it helps with flexibility, gives you energy and afterwards you just feel great for a really long time.

(Source: charlieofwinterwell, via oraclesaidwander)