Cheat day got me all like http://1.bp.blogspot.com/…/Dr-Nick-Food-Simpsons-Group-Pyra…
If you have an occasional (or frequent) urge to satisfy your sweet tooth, then check out this delicious (and nutritious) snack from the kitchen of Magnum Nutraceuticals and athlete Holly Barker! Yummy.
Vanilla Cream Filled Chocolate Cake Cups Topped w/ Chocolate Ganache + Vanilla Cream Designs:
Recipe (makes 6)
- 1 chocolate brownie Quest bar
- 1/4 unsweetened almond milk
- 2 squares bittersweet baking Chocolate
- 2 egg whites
- 1 tbsp plain greek yogurt
- 3 tbsp erythritol
- 1 tbsp oat flour
- 1 tbsp coconut flour
- 1 teaspoon Dutch dark cocoa
- 1/2 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/8 teaspoon salt
*melt and mix first 3 ingredients until incorporated and dissolved
*add to remaining wet until blended
*mix in dry
*pour into 6 muffin tins and bake at 350 for 15minutes
- 1/3 cup greek yogurt cream cheese
- 1/2 scoop vanilla @hardmagnum quattro
- 1tsp vanilla
- 2 tbsp xylitol
*blend and put into Ziploc bag for piping
- 1 square bittersweet baking chocolate
- 3tbsp light coconut milk
- 1 teaspoon xylitol
- 1/2 scoop chocolate magnum quattro
*melt and mix the first 2 ingredients
*mix in xylitol and quattro until smooth
*... read more
Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is rather complex but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.
Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain ol' chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.
Meal 1: Protein Pancakes
How To: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.
The Perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.
Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g
Meal 2: Beef and Squash with Marinara
How To: For those looking to satisfy that deep... read more
Studies have shown that people work out longer and harder when they have company. The University of Oxford found that the endorphin release from activity is significantly greater in group training than in individual training. So who better to get that fitness high with than your special someone? Here are 8 ways you can stay in shape together.
Push Through Tough Times
There’s no need to go your separate ways at the gym. Your partner can be a spotter, making sure that your form is perfect and that you're not taking on too much weight, and offer encouragement if you're feeling tired. You can also try two-person exercises like medicine ball V-sits.
Stretch Your Limits - Partner yoga can strengthen both your practice and your relationship. Poses that are meant to be performed together, such as Double Downward-Facing Dog allow you to stretch more fully and deeply than you could on your own. But the poses also require trust, teamwork and communication.
Hit the Ground Running
Cardio is better with company, so go for a run together. "Set a destination, tie your shoelaces, and just go,” Borden says. Somewhere scenic is good. A route that has views and breakfast at the end is even better. If the great outdoors isn’t an option, head to the gym and hop on to two side-by-side treadmills. Keep the pace easy, so that both of you can comfortably maintain a conversation.
Or Head for the Hills
(from the kitchen of ALLMAX Nutrition):
Just like the classic favorite only now it's all cleaned up and packed with protein! You can peel apples if you prefer, however I like to leave the peel on for the added nutritional value.
This recipe is packed full of protein and is so easy to make and versatile you can have it for breakfast, dessert or as a pre-workout snack.With all that oatmeal, it’s a primer for testosterone production and will add energy to your training.
1 large apple
1 scoop ISOFLEX Protein Powder (vanilla)
2 tsp. cinnamon
4 packs of Stevia
Small splash Vanilla extract
½ tsp No Calorie butter spray
¼ cup oats
1 tbsp egg whites
Preheat oven to 350°F.
- Peel and chop apple into small pieces.
- In a medium bowl, mix ½ scoop ISOFLEX with 1 tsp. of cinnamon and 2 packs of Stevia and vanilla extract.
- Mix apples in protein powder mix.
- Put into a small mini-loaf tin (or whatever you want to bake it in) and drizzle the oil/butter over top. Bake with foil over top in the oven for 30 min. at 350° degrees.
- Mix oats with ½ scoop ISOFLEX, 2 packs of Stevia, cinnamon and egg whites. Should be a clumpy mixture
- After 30 minutes, take foil off apples and clump oat mixture on top and bake for another 10 minutes.
Nutritional Facts per... read more
If you’re tired of eating oatmeal for breakfast, and are looking for some warm breakfasts to help you get through the fall and winter seasons, look no further! Here are three delicious—and very nutritious—oatmeal substitutes.
The most versatile of all pseudograins! Boil quinoa in water for a simple gluten-free cereal, then top it with creative delights such as fresh or dried fruit, cinnamon, maple syrup, and nuts and seeds! Due to its mild flavor and high protein content, using quinoa as an oatmeal substitute makes for a delicious breakfast. A great way to increase the protein content and flavor of cooked quinoa is by adding your favorite protein to it, along with milk or a milk alternative, to make a creamy, porridge-like texture, and give it an awesome vanilla, chocolate or berry flavor!
Don’t be fooled by the name–buckwheat does not contain wheat! It’s classified as a seed in the same family as rhubarb. Buckwheat also contains the mineral magnesium, which helps your body to metabolize carbohydrates, fats, and proteins, as well as supporting the development of healthy tissue, teeth and bones. Buckwheat as an oatmeal substitute has a mild nutty flavour and can also be used in place of breakfast cereals. Try it topped with your favorite non-dairy milk, along with bananas, raw nuts, and seeds!
- Brown Rice:
Have you ever heard of a brown rice breakfast? If not, you’re in for a treat! Brown rice is rich in... read more
- 2 cups dry oatmeal
- 4 scoops whey protein powder (vanilla or chocolate works best)
- ½ cup natural peanut butter
- 1/3 cup of water or milk
Mix all ingredients together in a bowl, and then press into a 9-by-9 inch pan lined with wax paper. Freeze for 40 minutes and cut into bars.
Since these bars have a good amount of healthy fat, they are best used when you’re not preparing to exercise or recovering from your session, when fat should be avoided.
Cooked too much quinoa and hate throwing it away? We have the perfect solution: Quinoa Blueberry Banana Breakfast Muffins!
Quinoa breakfast muffins are one of my favorite go-to recipes to incorporate leftover quinoa. Very easy to customize for diabetics and just really, really good.
Ingredients for 10 muffins:
- 1 egg
- 2 ripe medium bananas
- 1/4 cup coconut oil
- 2 cups cooked quinoa
- 1 cup oat flour
- 1/4 cup coconut sugar (or 2 tsp zero calorie sweetener to reduce the amount of sugar in the recipe)
- 1 tbsp cinnamon
- 1.5 tsp baking powder
- 1/4 cup almond milk (add tablespoons of almond milk if batter is too thick or dry)
- 3/4 cup blueberries (frozen or raw)
- Set oven to 350F.
- Mix egg, banana and coconut oil together in bowl.
- Then, add remaining ingredients except for the blueberries and mix thoroughly together using a spatula or hand mixer.
- Toss in blueberries and mix with a spatula.
- Pour the batter in muffin cups and bake for 20 minutes at 350F.
Approximate macros for 1 of 10 muffins:
144 calories, 16g carbs, 7g fat, 4g protein, 2g fiber, 3g sugar
Deploy these fat-burning and muscle-building shortcuts to earn rock-hard abs... FAST!!
- Say cayenne(ara) to fat
Capsaicin, the component of chilli responsible for igniting your tongue, is a superb metabolism-booster. Researchers from Purdue University in the US found adding just half a teaspoon of hot cayenne pepper increases calorie burn after a meal. Moreover, it also decreases cravings for sweet, salty or fatty foods, helping you resist the lure of a post-prandial Ben & Jerry's.
- A six-pack: chop chop
Do plenty of abs work in an upright position. "This is a lot more functional: it's no good teaching your body to activate your core only when lying down," says PT James Atkinson. Try medicine ball woodchops.
Keeping your hips fixed forward, hold a 3-5kg medicine ball with your arms fully extended to one side at head height, then power it diagonally down in a wood chop action. "Do 30 seconds on one side, 10 seconds rest, and then 30 seconds the other side," says Atkinson. Your shoulders should rotate while your hips remain fixed in place.
- Eat more of the white stuff
Learn to love yogurt, says Norris, and the belly blubber enveloping your abs will soon disappear. Researchers from the University of Tennessee found that adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22% more weight – and 81% more stomach fat – than those who simply cut calories. The yogurt-eaters also... read more
- LIFT BIG - Give your muscles a reason to grow. Don't do endless sets, be intense. Go heavy, but don't remain much longer than an hour. Train 3-4 days a week. Hit failure and make that last set count.
- EAT BIG - You must eat to grow. For gaining, take 20Cal/lb bodyweight daily. Get 30g protein per meal. Eat 6 meals a day. Don't be scared of fats. Cut junk food. You will crave chicken breasts, tuna shakes, pasta and chocolate milk.
- SLEEP - Recovery is key. If you're a meso/endomorph, get 8-9 hours a day, an ectomorph needs at least 6-7. You grow outside the gym, not in.
- WATER WATER EVERYWHERE - Carry that gallon jug with you at all times. Drink 8 litres a day. Keeps you well-hydrated so you can train at your best and have your caloric needs in check.
- COMMIT - If you're not sick or injured, you must train. You start skipping... you might as well forget those dreams. You must want to become that impressive physique before you can begin building it. Get yourself a reliable training partner.
- YOU AIN'T SQUAT 'TIL YOU SQUAT - If you have legs, a desire to grow and your back is OK, you must squat. Without the king of exercises, your growth is going to suffer. Squats develop more than just legs.
- CHANGEUP FREQUENTLY - Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, or change your whole style altogether. Try HIT, super-slow, negative training, high volume, etc.
- DON'T... read more