Ingredients:2 cups dry oatmeal4 scoops whey protein powder (vanilla or chocolate works best)½ cup natural peanut butter1/3 cup of water or milkDirections: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.

Quinoa Blueberry Banana Breakfast Muffins

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)


  1. Set oven to 350F.
  2. Mix egg, banana and coconut oil together in bowl.
  3. Then, add remaining ingredients except for the blueberries and mix thoroughly together using a spatula or hand mixer.
  4. Toss in blueberries and mix with a spatula.
  5. 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!!

  1. 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.

  2. 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.

  3. 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. DON'T... read more

Munch MeterSome eats can be downed with near abandon; others need to be reined in. Try these snack suggestions from Keri Glassman, R.D.All You Can Eat (Really!) No need to limit these filling, low-cal treats:

  • Air-popped popcorn
  • Raw veggies such as jicama, sugar snap peas, and cherry tomatoes
  • Steamed artichoke (dip in a warm mixture of nonfat Greek yogurt and Dijon mustard)
  • Fresh berries
  • Cucumber slices marinated in rice vinegar and topped with chopped red onions

Take It Slow. Enjoy these healthy snacks; just don’t go hog wild:

  • One hard-boiled egg dusted with sea salt and black pepper (70 calories)
  • A one-ounce chunk of Parmesan (110 calories)
  • Three slices of turkey breast wrapped in lettuce, with a little mustard (70 calories)

Proceed with Caution. Portion control is key with these nutritious but high-cal eats:

  • Half an avocado with lemon and sea salt (160 calories)
  • A quarter cup of raisins or other dried fruit (123 calories)
  • About 15 nuts or one tablespoon of all-natural nut butter (100 calories)
  • Two tablespoons of hummus (50 calories)