INGREDIENTS:1/2 cup oat flour2 tbsp of Quest Vanilla Milkshake Protein Powder2 tbsp of coconut flour2 tbsp of ground flax2 tbsp of 0% greek yoghurt2 tbsp of sugar free maple syrup/honey/or agave1 tsp vanilla1 tsp stevia1/2 tsp baking soda1/2 tsp baking powder1 Chocolate Chip Cookie Dough Quest BarFrosting:1/4 cup greek yogurt3 tbsp ricotta1 scoop of Quest Vanilla Milkshake Protein PowderDrizzle:1 tbsp Powdered Peanut Butter1 tsp Stevia1 1/4 tbsp waterINSTRUCTIONS:1. Mix all dry ingredients together.2. Add wet ingredients to the dry ingredients. Pour into cupcake tins.3. Warm up Quest bar in the microwave for 10 seconds. Cut into 5 pieces.4. Roll four of them into balls and place one ball into each cupcake batter tin.5. Bake for 10-11 minutes at 350F.6. While cupcakes are cooling, bake remaining Quest bar for 5 minutes. Cut into small pieces and set aside.7. Mix all frosting ingredients together.8. Frost cupcakes and sprinkle with cookie crumbles and drizzle!MACROS per cupcake (makes 5):Calories: 204. Fat: 4.7g. Net Carbs: 9g. Protein: 19g.
For decades, bodybuilders have known that squatting is the single best lower-body exercise. Besides involving the glutes and all of the front and rear thigh musculature—not to mention the calves—the squat allows you to push a substantial amount of weight.The squat can be tricky to master, though, and poor technique on this lift has generated a lot of business for chiropractors and orthopedic surgeons over the years. See if you're making one of these crucial errors.BLUNDER 1 KNEES GOING TOO FAR FORWARDFor knee-joint health, your knees shouldn't pass over an imaginary line that comes straight up from your toes. If they do, try sitting back more into the squat and work on your flexibility. Additionally, avoid squatting on plates or heel boards, which push your knees forward. If you're using a leg-press or hack-squat machine, the same thinking applies, but the line will be coming up from the foot plate. Here, place your feet higher on the foot plate, which will take some of the emphasis off the quads and knees.BLUNDER 2 DOING SHALLOW SQUATSFor maximal thigh development, you want to squat as low as you can—at least to a point at which your thighs are parallel to the floor with about a 90-degree knee bend. The deeper you go, the more your glutes and hamstrings have to work. Very shallow squats mean you're shortchanging the range of motion, akin to doing partial reps, so don't expect maximal leg development. Too many trainees forget to check their ego at the door, loading up the... read more
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