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high protein

Oct 20
Love0

Protein Cheese Cake

By News

September/October are my absolute fave months for Cornish weather. The beaches are empty and the sky is actually blue (most days). Cold evenings with cheese cake on the sofa. Crisp mornings with pink sunrise sky is the most beautiful thing! The sea remains warm after the heat of the summer sun… Everyone cracks on with their new healthy lifestyle while secretly still craving cider on the beach and pizza.

When people make efforts to change their lifestyle, they try to do everything they possibly can all at once.

One of my clients recently said: ‘I’m starting my new routine tomorrow..  I’m going to drink 5 litres of water a day, walk the dogs for an hour, do yoga, go to the gym, have a kale smoothie for breakfast, chicken, rice and broccoli for lunch and dinner every day and DEFIANTLY no cookies and no alcohol and no fun, no sugar………’ 

Hold up!!

Going in with this attitude is going to make you miserable, sore, tired and fed up after 3 days max. Cutting out all the best food and trying to up your training level by 200% in one week is a recipe for disaster. After a few days you will end up fucking off the idea of going to the gym because your sore and grumpy.. you will find your self heading for the fridge to demolish a whole cheese cake (an unhealthy one), followed by a pack of cookies, thinking ‘I have ruined it now so I may as well eat everything’…. hours later on a sugar low slumped on the sofa, covered in chocolate and surrounded by empty wrappers.

Don’t be this person. Take one step at a time.

If cheese cake is your favourite food. Eat cheese cake. Eating a small amount twice a week is not going to make you fat, trust me.. But even better, find a substitute. I make protein cheese cake all the time which has no sugar, no bad fats and no preservatives.

PER SERVING:

263 Calories

14.2g Fat

17.2g Carbs (of which 7g insoluble fiber)

20.8g Protein

Protein Cheese Cake

Serves 12

Ingredients:

Base:

  • 2tbsp Stevia
  • 100g Oats
  • 30g PB2
  • 100g MyProtein Casein
  • 100g Cashew Butter
  • 85g VitaFiber Syrup
  • 100g Cacao Butter

Filling:

  • 75g MyProtein Casein
  • 180g (one tub) Light, Lightest philidelphia
  • 5-6 White Chocolate Drops (to taste)
  • Pinch of salt
  • Enough water to make a thick consistency

Topping:

  • Choc Shot
  • 2x Packs Quest Peanut Butter Cups

Directions:

  • Pre heat the oven to 170 degrees. Melt the cacao butter in a pan or microwave. While the cacao butter is melting, put all dry ingredients in a blender and blend to achieve a flour like consistency. Add the vitafiber syrup, cashew butter and cacao butter and blend again until all combined. Press the base mixture into greased, shallow, circular baking tray (I’m sure another shape would also be fine!!). Bake for 5 minutes (yes 5 minutes.. no longer)
  • For the filling. Place the Casein, Flavour Drops in a bowl and slowly add water until a thick paste is made. Make sure not to make it too runny. If you tipped the bowl up the mixture should stay put. Add the Philadelphia and stir until all combined. If you need it to be sweeter add more drops now.
  • For the topping chop up all Quest Peanut Butter Cups
  • Once the base has cooled. remove it from the pan..
  • Add the filling and top with the Peanut Butter Quest Cups and a drizzle of Choc Shot 😛

Notes:

Try adding other toppings or different flavour drops.

 

 

 

 

 

 

Sep 20
Love0

Salted Peanut Butter Protein Soft Serve Ice cream

By News

Women spend a huge amount of their lives working on their appearance. To be exact we spend an average of 6.5 hours a week which is 335 hours a year. That’s an average so if your a fitness junkie that number will likely double or triple.

It is SO important to take care of your body and care about your appearance. It is healthy to exercise and want to eat well to improve your appearance and nourish your body. Although there is a fine line between caring about your appearance and obsessing over your appearance. It becomes an obsession when a person begins to judge their self worth on their body image.

This is unhealthy for the mind and body and can lead to mental health issues.

Over 50% of women have negative thoughts about their bodies every day. Just under 80% of teenage girls!! It is shocking that society puts this much pressure on women and girls to get the ‘perfect body‘. What the hell is the perfect body?? We are extreme self critics, and pile a huge amount of pressure on our selves to look a certain way.

75% of women have behavior issues and unhealthy thoughts or feelings related to food or their bodies.

Your self worth should not be determined on how flat your stomach is or how big your boobs are! Your body may be your temple but it defiantly is not who you are. You are not a bad person because you carry an extra few centimeters of fat around your waist!

Being negative about your body will not improve anything. It will not make you loose weight or tone up. The only way to make change is with a positive mind.TRUST ME. I lost 10kgs of body fat with a negative, body hating mind and still at 10% body fat I hated my body. In my mind I was never good enough.

I never took the time to love and appreciate my progress and was constantly beating my self up about how I looked. Slaving away in the gym for hours, for what? To still hate my body and have an unhealthy mind!

To change your body you must love and accept your body. Positive things happen to positive people!

Im not saying its okay to be fat. There are a lot of people who will happily sit on their arse all day and watch TV while consuming their body weight in junk food. This is not okay!! Do not fill your body with shit food. RESPECT YOURSELF.. Focus on health. Create a healthy body internally and externally. Create a healthy mind through positive thoughts.

BE HAPPY 😀

Salted Peanut Butter Protein Soft Serve Ice cream

serves 1

Ingredients

  •  500ml water
  • 1x flat tbsp xantham gum
  • 50g yogurt (I use total 0% fat)
  • 1x scoop (25g) vanilla protein powder (I use http://www.theproteinworks.com/products/protein-shakes/naked-whey-protein-80.html use code CF180303 for free protein powder at the checkout)
  • 10g low fat peanut flour
  • a large pinch of pink Himalayan salt
  • 20x ice cubes

Directions

Add all ingredients to a high watt blender (like a nutribullet) and blend until smooth. If its too thick add a little more water. Too liquid and add a teeny bit more of xantham gum 😀 If you don’t have a nutribullet you can use a hand puree blender 😀

Notes: I like to add cinnamon and maca powder for a super-food kick. Try topping with bee pollen, nut butters or seeds

 

Jul 28
Love0

Gluten Free, Protein, Chai Seed Flat Bread

By Nutrition

So I thought it was July but apparently its Winter again. I’m sat drinking a hot mug of tea wrapped up in a hoodie. Its fucking July. I should be tanning on the roof with a iced coffee!

There is always a bit of a anti climax for the English Summer. The adverts all over the TV saying ‘Get Beach Body Ready‘. Deals in the gym to get your smoking bikini body and your ripped 6 pack. Its too fucking cold for any part of my body to be exposed right now, let alone wear a bikini on the beach. I have seen so many people grinding away in the gym for months, working so hard, achieving so much progress.. to wear a hoodie…..

Someone remind me why I live in this country again?

Through this pre summer fitness hype, there is so much more achieved than the beach body though. Some people forget that progress comes in so many different forms. Progress isn’t always just about getting ripped abs, or loosing weight on the scales. Sometimes progress is about doing 5 pull ups, its about upping your squat PB by 10kgs, or running a 5k 1 minute faster. Its about gaining a healthier relationship with food and lifting heavy shit in the gym so you can eat loads of carbs 😀 😀 Its about feeling more confident with your self and coming to the gym to train for the love of training. Progress is stronger legs, stronger shoulders and growing a bubble butt.

Progress is not always something visible but sometimes something mental. No scales or progress pictures can tell you how you have changed mentally though your fitness journey. Every journey will have its ups and downs. You will have weeks where maybe your eating habits go up the wall but through the extra calories you manage to dead lift more than you ever have! You have weeks where you feel like utter shit and feel like quitting but you always keep going. You always find the motivation to push through. You always remember your goals and look for the progress. Always learning through the highs and lows. Growing stronger as a person physically and mentally. Learning to love your self and not pointing out every fault. Slow progress is better than no progress.

‘I’m a slow walker, but I never walk back‘ Abraham Lincoln

 

 

 

Gluten Free, Protein, Chai Seed Flat Bread

Ingredients:

serves 1

  • 15g gluten free flour
  • 15g un-flavoured whey
  • 1/8 tsp xantham gum
  • 1 tsp chai seeds
  • 3-4 tbsp of water

Directions:

Combine all the dry ingredients in a bowl. Add the water a little at a time and stir into a thick paste like consistency (you may need more of less than 3/4 tbsp of water). Take a non stick pan and spread the mixture to the bottom of the COLD pan making sure the mixture is the same thickness the whole way across (it takes a while because its real sticky). Place the pan on the hob and heat on a low/medium temperature for about 2 minutes, When the sides begin to lift, flip an cook for around 2 minutes on the other side.

Notes:

This flat bread can be used as a wrap or a pizza base also. Try topping with a pizza sauce and cheese and putting under the grill. Or making a breakfast wrap by filling with bacon and scrambled egg.

 

Apr 12
Love0

Mint Chocolate Protein Smoothie

By Nutrition

A lot of people don’t understand the importance of protein in the diet, or understand the health benefits of having a high protein diet to supplement training. Protein is an ESSENTIAL nutrient for the body, made up of branched chain amino acids (BCAA’s), responsible for growth and repair of muscle.

Protein is super filling so having a high protein diet will allow you to reduce calories without constantly feeling hungry

Protein has a high thermic effect which means it takes a lot of energy to digest in the stomach. This means you burn more calories actually digesting the protein you eat, than you do carbs or fat 🙂

Research has proven that a high protein diet can increase bone density and prevent bone diseases.

Not only is protein responsible for growth and development, it also prevents muscle breakdown when on a reduced calorie diet. BCAA’s prevent the muscle breakdown for fuel allowing the body to burn body fat. This results in fat loss from FAT instead of just weight loss from MUSCLE AND FAT!

Many of my clients first starting out really struggle with their protein intake. They struggle to actually include the amount of protein they need in their diets to gain some lean muscle mass while dropping body fat. Chomping down chicken breasts all day can become a little boring, which is why I love using protein powder to make super food shakes. They are so yummy and filling and a great way to satisfy your sweet tooth.

Bellow is a super high protein recipe which is gluten free, virtually fat free, and can be made dairy free. It contains a number of health benefits from the added raw cacao and sprulina, which are both powerful antioxidants and supply the body with essential nutrients.

Mint Chocolate Protein Smoothie

Ingredients:

  • 50g fat free Greek OR coconut yogurt
  • 30g natural vanilla protein powder
  • 150ml water
  • 1/4 tsp xantham gum
  • 10 ice cubes
  • 1 tbsp  raw cacao
  • 2 tbsp stevia (more or less to taste)
  • 5 drops peppermint extract
  • 1/2 tsp spirulina

Directions:

Add the yogurt, protein powder, water, xantham gum and the ice to a high speed blender and blend into a thick shake consistency. Remove half the mixture from the blender and add 1 tbsp stevia, peppermint extract and spirulina to the blender. Re blend this half of the mixture until all smoothly mixed. Pour this half of the mixture into a glass and put the other half of the mixture back into the blender. Now add cacao and stevia to this half of the mix and blend until combined. Carefully spoon the chocolate mixture over the mint layer of smoothie into the glass…. Tadddddahhh!! Beautiful high protein minty chocolate goodness.

Notes:

I can recommend the protein from The Protein Works called Naked Whey Protein 80. It is sweetened with stevia meaning its not full of artificial RUBBISH…. http://www.theproteinworks.com/referral-program/MTgwMzAzajJ0/

Top with nuts, seeds, bee pollen or which ever super foods you wish for added vital minerals and vitamins

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