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Aug 15
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White Chocolate Protein Coconut Bars

By News

I don’t like chocolate. I LOVE IT! It is the hardest food for me to stay clear of in my diet. I’m obsessed!

If you look on an ingredients list of your average chocolate bar, there are tones of ingredients which are pure chemical shit and are so awful for your body. Chemically produced and unnatural ingredients are alien to your body and cause inflammation and stress to the system while putting your body in an acidic state. That’s why for general internal and external health, it is so important for us to fuel our bodies with healthy, natural foods.

Raw cacao is one of the best beauty foods. It is packed with anti oxidants and has contains powerful phytochemicals which prevent winkle formation. Raw cacao helps to prevent the skin for UV damage, while boosting skin hydration and reducing redness. It helps with circulation to increase blood flow, nutrients and oxygen supply to the skin. Raw cacao is one of the best natural magnesium containing foods to add to your diet to help calm the central nervous system and regulate heart rate which helps with recovery after a hard training session :D. Raw cacao contains the beauty mineral sulfur which is essential for strong hair and nails and beautiful skin. It is also a feel-good food which raises serotonin and endorphins in the brain which increases happiness and libido.

So if you want healthy hair, beautiful skin, strong nails and good sex then get on the raw cacao 😀

White Chocolate Protein Coconut Bars

serves 12

Ingredients:

For the white chocolate coconut center:

  • 100g raw cacao butter
  • 80g un-sweetned desiccated coconut
  • 50g vanilla casein
  • 10 drops of coconut extract

For the dark chocolate coating:

  • 100g raw cacao butter
  • 50g raw cacao powder
  • 30g vanilla or chocolate casein

Directions:

Melt the raw cacao butter in a glass bowl over a pan of boiling water over heat. While you wait for the cacao butter to melt, combine the coconut, coconut extract, and casein in a big bowl. When the raw cacao butter is melted, add to the other ingredients and stir until all ingredients are combined. Pour the mixture into bar shaped silicon molds (or if you don’t have the molds use a shallow, square/rectangle glass dish) and place into the freezer to harden.

Melt the raw cacao cutter in a glass bowl over a pan of boiling water over heat. While you wait for the cacao butter to melt, combine the raw cacao powder and the casein in a bowl. When the raw cacao butter has melted, mix it into the raw cacao powder and casein mix. Keep stirring until you reach a smooth consistency. Once the coconut white chocolate has hardened, remove from the silicon molds or the glass dish and cut to the size you want each bar. Place each bar individually into the dark chocolate coating making sure it is completely covered then place on a tray covered with baking paper or tin foil. Once each bar is completely coated with chocolate, place back into the freezer until the chocolate layer has hardened. Once the outer chocolate has hardened. Remove the bars from the freezer and do a second coat of chocolate around each bar with the remaining dark chocolate mixture (if you need to reheat the chocolate mix, put it in a glass bowl over a pan of boiling water until it has melted again). Place the bars back into the freezer until the final coat has hardened. Any left over chocolate can be drizzled over the top for decoration. Best kept in the freezer in a container.

Notes:

While the outer layer of chocolate is still soft, try adding other super foods for decoration. Try bee pollen, gojji berries or pumpkin seeds 😀

 

May 03
Love0

Sugar Free Protein Cinnamon Rolls

By Nutrition

Carbohydrates for Fat Loss

Lots of people cut out carbs to loose weight. The media hypes up these keto diets and hammers societies brains with how bad carbs are for you. You NEED carbs for successful, maintainable fat loss!

Firstly let me highlight the importance of muscle. The more muscle the body has, the higher the metabolism. The higher the metabolic rate, the more food you can eat because the body burns more calories.. Sounds good right?! Not only this. Muscle is essential for healthy bones and joints. If you don’t have enough muscle mass you might just slip off the curb and break your bloody leg because there is not enough muscle to support your joints.

Do you want to loose fat while keeping muscle?

Well..Carbohydrates are the most muscle sparing macro nutrient in our diets. If you reduce your carbohydrates too much when trying to lose fat, you will loose weight for sure… but some of it will most likely be from muscle. When the body doesn’t have enough energy it will begin to break down your own muscle tissue to fuel your system!! A decrease in muscle mass means a lower metabolic rate, plus your lovely toned muscles which you have slaved away for in the gym, will slowly be eaten to fuel your own body! Not Cool!

So you want to loose fat but not become a tired sleepy mess during day to day life?

Your brain runs off glucose. Glucose comes from carbs.. Super low carb diets can cause extreme fatigue, decreased performance in the gym, and a reduction in general motivation for life due to a lack of energy!

Where does the fat loss come into this?

Insulin is released into the blood when carbohydrates are eaten. Insulin levels in the blood must be low in order for the body to utilize fat from the adipose tissue for fuel. This is where a reduction is body fat occurs. It is important to fuel your body with carbohydrates in the correct portion sizes, at the right time of day, to give your body just enough energy for muscle sparing and recovery. but to still allow fat loss to occur.

No.. I’m not going to tell you when, or what, or how much to eat because it is different for everyone. Depending on an individuals metabolic rate, lifestyle and age, Different amounts of carbohydrates will be required for every individual. This can be calculated by metabolic and lifestyle analysis through a nutrition coach.

Was that a sneaky little sales pitch for nutrition coaching plans?!

Maybe…

Basically don’t cut carbs!! Find something which works for you. Find something which is not a diet! Make a lifestyle change which is healthy and maintainable while keeping all macro nutrients in your daily food intake. Restriction diets where whole food groups or macro nutrients are cut out are not maintainable. If your diet is not maintainable, neither is your fat loss!

Here is a delish little recipe for you which sure as hell does contain carbs. These are a great post workout snack and really curb sugar cravings 🙂

Sugar Free Protein Cinnamon Rolls

makes 10

Macros:

  • 98 calories
  • 5g fat
  • 4.5g carbs
  • 6.4g protein

Ingredients – Roll:

  • 60g Gluten Free Flour
  • 60g Vanilla (stevia sweetned) Protein Powder 
  • 30g Ghee
  • 1/2 tsp Xantham Gum
  • 1 tsp Baking Powder
  • 1 Egg

Ingredients – Filling:

  • 25g Almond Butter
  • 40g Vitafiber
  • 2 tsp Cinnamon

Directions:

Preheat the oven to 180 degrees. Combine all the dry ‘roll’ ingredients in a blender. Add the egg and ghee and wizz up until a dough is formed. Put a little flour on the work top, remove the dough from the blender and begin to roll into a squarish shape, about 1cm thick. In a bowl, combine all the ‘filling’ ingredients and stir until a thick paste is formed. spread this paste over the rolled out dough. Now really carefully roll the dough up with the filling on the inside. Cut the large cinnamon roll into 10 small rolls and place on a baking tray. Put in the oven for 8 minutes then remove and allow to cool and harden a little 🙂

Notes:

Try adding different fillings for different flavors 😀

Apr 17
Love0

Coconut Protein Pancakes

By Nutrition

When I was real young, me and my family went on a holiday to Marius. I don’t really remember that much about the trip. On our first day, my sister (who was about 4 at the time) managed to swim out of depth in the resort pool. My poor mum had to dive in, fully clothed to rescue her. A few days later we went to play (maybe not play) with the giant tortois which were on the beach. While feeding the a tortois coconut, Hannah managed to stick her finger in its mouth, clearly the tortuous didn’t know the difference between finger and coconut and munched down on poor Han’s hand. I have never heard a scream quite so loud in my life.

Despite Hannah’s traumatic experience with coconut. She is now a coconut lover, and managed to create this fantastic coconut protein pancake recipe which I am absolutely obsessed with!

LOVE YOU HAN!

Coconut is a definite ‘superfood‘.. The word superfood is kind of thrown around with no meaning now. But if your going to have any superfoods in your life. Make it coconut

Coconut oil is a saturated fat. It is made of medium chain fatty acids, which are digested and go straight to the liver to be used as energy

Eating medium chain fatty acids can help increase the metabolism, causing the body to burn more calories throughout the day, resulting in weight loss!

People who have coconut oil in their diet, have been said to have a smaller appetite. This could be due to the fact that it is an awesome supply of fuel for the body which reduces hunger.

Coconut oil is high in good cholesterol (HDL), which helps to reduce bad cholesterol (LDL) in the body. This means means a healthier heart and reduced chance of heart disease.

Coconut oil can help fight obesity. The fat which builds up around the belly is the worst kind of fat. It clogs the organs and significantly increases chances of ill health and disease. A number of studies have been done to prove adding coconut oil to the diet can help to reduce fat which builds up around the abdomen. 1 2

So Its the weekend. Make these amazing pancakes and feel brilliant while you melt away that belly fat!

Coconut Protein Pancakes

Pancake Ingredients:

30g coconut flour

25g vanilla whey protein powder (I use sweetened with stevia, natural)

1/4tsp xantham gum

1/2 tsp baking powder

50g coconut yogurt (can sub with greek yogurt)

2x egg whites

50ml coconut milk (can sub with water)

(1 tbsp stevia optional)

ghee or coconut oil for the pan 🙂

Topping Ingredients:

25g vanilla whey protein powder (I use sweetened with stevia, natural)

50g coconut yogurt

10g desiccated coconut

Directions:

In a mixing bowl combine all pancake ingredients other than the coconut milk. Mix until combined and slowly add the coconut milk until a REALLY thick paste (you might not need all of it). Heat a good quality, non stick pan on the hob and add a little coconut oil or ghee for frying the pancakes. Turn the heat to super low. Using a 1/4 cup size scoop, add the pancake mix to the pan in small blobs (yes they should be really thick little blobs). Allow the pancakes to cook on for a few minutes checking regularly so they don’t burn. Flip the pancakes and cook for a few minutes on the other side.

For the topping mix the protein and the yogurt together and pour over the pancakes. Top with the desiccated coconut and enjoy

Notes:

I LOVE cashew butter so also added melted cashew butter here which was AMAZING!

May 16
Love0

Gluten Free, Dairy Free, Beetroot Protein Blondies

By Nutrition

Finally some great weather in Melbourne again this week! Hitting about 20 degrees every day 🙂 YAY.. Good week for nice weather as I have been flyering the streets all week for a promo we have on at work. Their are so many ups and downs being a promo girl. One minute everyone who walks passed smiles and accepts a flyer. The next minute a grumpy old man tells you to fuck off and you loose the will to live. I was just delirious most of the time as I was doing this on top of my usual personal training split shift (6am-10am then 4pm to 8pm). I have to say i’m glad promo week is over. Yesterday everyone could clearly tell I was over it and I was giving off the ‘wrong vibe’…. This resulted in a total of 4 fuck offs. I genuinely wanted to cry.. On the plus side, I have so many new clients from promo week so I can’t complain 🙂 🙂

Today I woke up with glands in my neck the size of golf balls. So I finished work, came home and passed out on the sofa for about 3 hours! On top of this I ate sooooooo much… I feel I need extra energy to fight off getting ill… (well thats my excuse). I’m also taking a few days off training which is super hard for me. I get stuck in my head that my muscles are going to fall off if I take like 3 rest days when I know this is clearly what I need. Its important to give the body rest. Listen to your body. If you feel like crap, don’t train. Often after taking 3-4 days rest you will actually come back stronger as well which is always amazing 🙂

So seeing as my sweet potato, protein, brownies were such a hit with all you fitness fanatics… I decided to make something similar. Clearly due to my stupidly long working hours this week, my head wasn’t screwed on properly and I thought… FUCK IT. Beetroot!!!! BEETROOT.. Bet your all thinking ‘eww gross‘. But for real. These are so yummy. The only reason I used beetroot was because I wanted to make them pink. Yes I could blab on about the health benefits of beetroot. But all I thought was YAY PINK! I also took on the challenge from one of my clients who wanted something gluten and dairy free to bake… Soooooo.. These are GLUTEN AND DAIRY FREE!!!! Not only that. They are free from refined sugar. WOOO 🙂

Beetroot Protein Blondies

Ingredients:

Makes 12

  • 2 eggs
  • 1 ripe banana
  • 1/2 tsp cinnamon
  • 100g gluten free oats
  • 100ml unsweetened almond milk
  • 1 scoop of gluten free, dairy free protein powder (I used brown rice(vanilla))
  • 100g almond butter
  • 300g sweet potato (peeled)
  • 10 drops of vanilla stevia
  • 100g roasted beetroot
  • 30g gluten free, dairy free dark chocolate
  • 50g gluten free, dairy free granola (I used my homemade granola)

Dircetions:

Pre heat the oven to 180 degrees. Take the sweet potato and boil/steam/microwave until soft. While the sweet potato cooks, combine all other ingredients except the chocolate and granola. Once the sweet potato is soft, add to the rest of the ingredients and blend until smooth consistency is reached. Pour the mixture into a cake tin and top with chopped dark chocolate and granola. Place into the oven for 20-25 minutes. You want them to still be slightly gooey when you take them out. Once cooked, remove from tin and allow to cool. They taste best when warm and can be re heated in the microwave 🙂

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