Sweet Potato Cakes and Roast Tomatoes

Sweet Potato Cakes & Slow Roast Tomatoes Normal Carbs
Drizzle tomatoes with oil & season. Bake 25mins in 170’ oven
Combine other ingredients. Drop spoonfuls of mixture into oiled low- medium heat pan. Brown for 3-4 mins, turn over and repeat. 32g carbs 295 kcals.

100g baby plum tomatoes
100g sweet potatoes, boiled & mashed
1 spring onion, sliced
1tsp parmesan cheese
1 egg
6g flour plus pinch baking powder
seasoning

Pineapple & Protein Smoothie

Pineapple and Protein Smoothie Recipe
Ingredients
· 1 or 2 scoops of whey protein (according to brand)
· 1 1/2 cups pineapple
· 1/4 cup plain non fat yoghurt
· 1 banana
· Fresh or frozen strawberries and mango
· 1 cup skim milk ( swap Almond or Rice milk)
· 4-5 almonds
· Method of Preparation
Blend tofu, pineapple, banana and yoghurt in a blender until a smooth texture is formed. Add strawberries mangoes, baby carrots, and almonds to the blender. Skim milk should be added according to the consistency of the smoothie. Blend the ingredients and a delicious protein packed smoothie is ready.

High Protein Smoothies

High Protein Smoothie Recipes
Many protein powder shakes do not taste great. But by adding few flavours of your taste you can make some mouth-smacking protein smoothies recipes. Let us start with whey protein smoothie’s recipes. When cheese is prepared from cow’s milk, whey protein is prepared. It contains amino acids that are helpful in building muscles, repairing injuries, metabolism and providing energy.

Mixed Fruit Whey Protein Smoothie Recipe
Ingredients
· 1 banana cut into chunks
· 1 or 2 scoops of whey protein (according to the brand)
· 3 large strawberries
· 1/4 cup blueberries
· 1/2 cup of skim milk
· 1/2 cup ice
· 1/2 cup of yoghurt
Method of Preparation
Blend the banana in a blender along with the milk, ice, whey protein and yoghurt until a slushy texture is formed. Add strawberries and blueberries and blend again. Blending the berries last keeps their flavour fresh. Mixed fruit whey protein smoothie is packed with protein and antioxidants.

High Protein Smoothie Recipe
Ingredients
· 1/4 cup almonds
· 1/2 cup raisins
· 1 banana cut into chunks
· 1 or 2 scoops of whey protein (according to the brand)
· 1 cup of skim milk
· 1/2 cup ice cubes
Method of Preparation
Blend the almonds, raisins, banana, whey protein, soymilk, and ice cubes in a blender until a smooth texture is formed. This high protein smoothies is full of proteins. The raisins add to the sweetness.

Pineapple and Protein Smoothie Recipe
Ingredients
· 1 or 2 scoops of whey protein (according to brand)
· 1 1/2 cups pineapple
· 1/4 cup plain non fat yoghurt
· 1 banana
· Fresh or frozen strawberries and mango
· 1 cup skim milk
· 4-5 almonds
· Method of Preparation
Blend tofu, pineapple, banana and yoghurt in a blender until a smooth texture is formed. Add strawberries mangoes, baby carrots, and almonds to the blender. Soymilk should be added according to the consistency of the smoothie. Blend the ingredients and a delicious protein packed smoothie is ready.

Peachy Raspberry High Protein Smoothie Recipe
Ingredients
· 2 cups water
· 2 cups cashews, soaked 4-8 hours, discard soaking water
· 1 cup raspberries (frozen)
· 1 cup peaches (frozen)
· 2 tablespoon agave nectar
· 2 tablespoon Protein powder or whey protein
· 1 tablespoon vanilla extract
· Ice cubes
Method of Preparation
Add cashews and water in a blender and blend until creamy. Add raspberries, peaches, agave, protein powder and vanilla. Blend until rich and smooth. Add the ice cubes and blend again for a cool high protein smoothies recipe.

Melon Melody Protein Smoothie Recipe
Ingredients
· 1 cup peach fat-free frozen yoghurt
· 1 cup skim milk
· 1/2 cup cantaloupe
· 1/2 cup honey dew melon
· 4 ice cubes
· 1/2 cup watermelon
· 2 tablespoon protein powder
Method of Preparation
Add yoghurt, milk, and strawberries in the blender and blend till a slushy consistency is achieved. Add cantaloupe, melon, and ice. Blend once again and your high protein smoothie recipe is ready.

Protein Smoothie Recipes

Scrambled Eggs with Avocado & Salsa

Scrambled Eggs with Avocado and Salsa: Scrambled eggs really aren’t that hard or time-consuming to make. People think you have to mix the eggs ahead of time, but you can just quickly stir them a few times while cooking and they’ll become scrambled – Amazing!

We like mixing two Omega-3 Eggs with 2 Egg Whites and adding ripped Spinach. Then, top with slices of avocado and fresh salsa. It’s a quick breakfast fit for a king (or queen).

American Frittata

American Frittata

This is a simple frittata in which you can replace the ham with your favourite sausages. ( More than 75% meat, please) It’s an ideal preparation for the whole family.

Ingredients
· 8 eggs, beaten
· 1 tablespoon vegetable oil
· ½ sliced onion
· 4 peeled and cubed potatoes
· 3/4 cup shredded Cheddar cheese
· 3/4 cup cubed ham
· Salt and pepper for taste
Preparation
· In a large pot, pour water and add salt. Bring it to a boil.
· Add potatoes and cook until they are tender.
· Drain them and set aside to cool.
· Pre-heat the oven to 350 degrees Fahrenheit
· In a large iron frying pan, heat oil over medium heat, add onions and cook slowly while stirring in between, until onions are soft.
· Stir in eggs, drained potatoes, salt, pepper and ham. Cook until the eggs are firm at the bottom.
· Top frittata with shredded cheese and put it in an oven for about 10 minutes, till cheese melts and eggs are firm . The dish is ready.

American Frittata

Healthy Pancakes

High-Fiber Protein Pancake: Most people think of butter and syrup when they picture a pancake, but this is different. Instead, mix up the following ingredients and cook them the night before so you have this healthy pancake in the morning.
Just warm quickly and top with your favourite nut butter:
Ingredients:
• 1/2 Cup Egg Whites
• 1 scoop Vanilla Protein powder
• 1/3 Cup dry Old-fashioned Oatmeal
• 1 tsp Ground Flax Seeds
• 1/8 tsp. Baking Powder
• Sprinkle of Cinnamon
• Olive Oil cooking spray

You can swap Oatmeal for Spelt flour – I tried this recently… it’s hi fibre and great if you’re avoiding gluten.

Directions: Spray a nonstick pan with cooking spray and place on medium heat to preheat pan. Meanwhile, combine the egg whites and protein powder in a mixing bowl, whisk until well blended.
Add oatmeal, flax, baking powder and cinnamon and mix vigorously for about a minute. Check pan’s temperature by dropping a tiny amount of water on it.
If the water bubbles/sizzles immediately, the pan is ready. Using a large spoon or small ladle, spoon a small amount of the batter into the pan, gently spreading it to a pancake shape if it’s too thick to do this on its own. Cook on one side until bubbles begin to appear and burst on the top of the batter. Using a spatula, carefully flip over and cook for roughly the same amount of time. Repeat until batter is gone. Serves 1.

GOT MILK? To Soy or not to Soy……

Do you drink soy milk and eat other products that have soy in it?

Do you think it’s healthy for you or are you still confused on whether it may be harmful for to your body? Well you’re not alone because there seems to be some conflicting information out there about soy.

So I went to my favorite diet expert, who offered her opinion about soy.

Take it away –> I actually don’t think we should be eating soy at all Some people agree, some people don’t agree. The soy we have in this country is very different than the soy in Asia. We took the theory that Asians have done so well on soy and we brought that here to this country but Asians figured out that soy, without fermenting it, is actually very dangerous to the body and will create a lot of gastrointestinal distress. It will cause weight gain and adversely affect the thyroid.
So they figured that out and they developed a fermentation process which is their own processing of the soy and that’s what they make kempo and miso and soy sauce out of. So those are okay. But these tofu mix and soy milk and just about every vegetarian product contains tons of unfermented soy. This is actually affecting many people’s hormones, women and men included. It’s causing a lot of weight gain, a lot of stomach distress, by causing inflammation.

Many people come to me and say, “I’m eating so healthy I’m having fruits and vegetables and I’m eating a lot of soy.” And that’s when I cut the conversation off, right there because if it is this unfermented soy it’s very damaging to the body. It’s also very damaging to children because soy acts as a phytoestrogen in their body so your body sees it as estrogen. Giving your body more hormones than it needs, it’s not natural, especially for young, growing children. Little girls do not need an abundance of estrogen and neither does a little boy because it will really disrupt their own natural hormone levels. I really recommend that children are not given any unfermented soy.

And, if like most people, you’re trying to shed body fat – from stubborn areas (deposit sites controlled by specific hormones) avoid Soy and its bi-products. If this news is a shock to you – you need to ask more questions here…..

Great stuff. I hope you enjoyed the article and that it cleared up some of the confusion about soy.
Be aware that I don’t think Cows Milk is perfect either. No other species feeds on the milk of another…. Weird when you think of it that way.

Another argument for a protein based breakfast and herb or green tea ( black, with a little lemon, of course).

Jax© 24/3/11

13 points that will help you lose fat FAST

Here is a 13-point punch list of what the research revealed
and how it relates to YOU gaining muscle and losing fat

1 At least a small amount of lean body mass is usually lost along with body fat

2 If lean body mass is lost, the amount of lean body mass lost is highly correlated to the size and severity of the calorie deficit

3 Very aggressive calorie deficits and low calorie diets tend to erode lean body mass to a greater degree than more conservative diets.

4 The amount of lean body mass lost is based on initial body fat level

5 Lean people tend to lose more lean body mass and retain more fat.

6 Fat people tend to lose more body fat and retain more lean tissue

7 Because obese people retain more lean and lose more fat tissue, this reveals why they can tolerate aggressive low calorie diets better than lean people

8 The usable energy in fat is different than the usable energy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories.

9 If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound.

10 If you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you somehow manage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)

11 If you have a high initial body fat percentage, then you are going to lose more fat relative to lean, so you may need a larger deficit to lose the same amount of weight as compared to a lean person.

12 Progressive resistance training can modify the proportion of weight lost from body fat versus lean tissue.

13 Higher protein diets can modify the proportion of weight lost from body fat versus lean tissue

I’m not sure if scientific research fascinates you or bores you to tears, but all I can say is that this information is priceless! This provides us with almost everything we need to know in order to settle the controversy. It tells us EXACTLY what to do to reduce the risk of muscle lose during dieting and lose 100% pure fat.
It is possible to gain muscle and lose fat at the same time….. just ask some of my campers!

Jax ©

Make Your Work Station Posture Friendly

Make Your Work Area Posture Friendly

So many of us work at the computer these days. It’s critical that we adjust the workspace so it encourages good posture. If your computer screen is positioned too low, you’ll tend to look down at it, which fosters a forward neck and head posture. Bring it up to eye level. What about your mouse? If it’s too far forward and you have to reach to get it, again, you’re pushing the body into a forward slump.
Bring the mouse and keyboard back to where you can comfortably reach them, or move your chair forward. Make sure you have a good ergonomic chair, one that supports your back and fits your height and body structure, and preferably one with armrests. Wrist rests on your keyboard are also a good idea, as they help support the weight of your hands.
Position the screen and the keyboard directly in front of you, so you don’t have to rotate your neck or lower back. When typing, your fingers should rest easy on the keyboard with your elbows bent at 90-degree angles.

Don’t forget to get up at least once an hour to walk around, stretch, and loosen up. Get a glass of water, take a walk outside, perform a handful of stretches, or visit a colleague—anything to get your body moving.