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Jun 02
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Why Eat a High Protein Diet!

By Nutrition

Everyone knows they need a high protein diet to get a banging body, but no one seems to understand why?

Protein is one of the most important macro nutrient for a person trying to maintain muscle while reducing body fat, or for a person trying to gain muscle.

It is also the macro nutrient which most people don’t eat enough of!

Here are some reasons why you should eat more protein:

Reduce Body Fat

Research has proven that consuming a high protein diet will reduce body fat significantly more than when eating a high carb diet. This is because carbs cause a insulin response which puts your body in fat storage mode. Increasing protein intake will increase lean body mass which in turn increases your metabolism. This means your body will burn more calories!! Yay for protein

Better Skin, Hair and Nails

Protein responsible for growth and repair. Not only for your muscles but for all the cells in the body. Your body is constantly replacing old cells using the protein you eat as building blocks. Protein is essential for healthy hair, nails and skin. If the body doesn’t get enough protein it won’t be able to replenish the cells leaving you with flabby legs, weak hair and a wrinkly face. gross…

Better Immune System

Protein helps to create antibodies which are responsible for getting rid of bad bacteria and viruses which enter the body. Having a enough protein in your diet ensures you make plenty of antibodies to fight off disease and infection.

Solid Muscle Tone

Protein is muscle sparing meaning it will help you maintain your muscle while you try to loose weight. This will prevent you from becoming a fat/skinny… (you know when your skinny but flabby with no muscle). Having a high protein diet will ensure your muscles recover from your training sessions, building you a beautiful toned bod!

Keep You Fuller For Longer

There is nothing worse, when trying to loose weight, than being hungry ALL the time. Research has proven that eating a high protein meal will keep you fuller for longer than having a high carbohydrate or fat meal! This means less hunger pains and more weight loss!

‘How Much?’ You Say

As a general rule, a good starting point is 1g per lb of body weight. Everyone is different so it will completly change from person to person

You can get more protein in your diet from meat, fish, eggs, and diary products like cottage cheese. Nuts and nut butters have protein in them, but to get enough protein you would end up consuming way too much fat! How ever much I would like to sit and eat tubs of cashew butter, it won’t get you a lean bod 🙁

Jul 11
Love0

Protein Oreo Cookies

By News

I am an imperfect human with a list of insecurities large enough to write a book with. I am trying my very hardest to be the best I can be, to please others, and achieve everything I want in life. I have days where Im straight up slaying… Left, right and centre killing it. Im constantly trying to juggle a million things at once, sometimes that goes to okay and sometimes, something fucks up which causes everything to come crashing down. At this point, I either scuttle away to have a little cry in the corner or panic and try to pick up the pieces.

Im telling you this right now because everyone is in the same boat. Every one has train wreck days where you want to go back to bed and start over, and everyone has days which are so perfect you want to dance all day like a diva.

However perfect other peoples lives may look, they still have days which are a royal fuck up. They still has days where they sit in bed crying eating bacon sandwiches and doughnuts.

Its OKAY to fuck up. Its NORMAL to have bad days.

Just keep being awesome and keep grinding 😀

 

Oreo Protein Cookies

Makes 8

Ingredients:

For the cookie:

  • 130g Raw Cacao Powder
  • 50g Vanilla Casein
  • 250g Vita Fiber Syrup

For the filling:

  • 100g Cashew Butter
  • 15g PB2
  • 15g Vanilla Casein
  • 40g Vita Fiber Syrup
  • 3 Drops Vanilla Flavour Drops

Directions:

Pre heat the oven to 160 degrees celsius. Mix all cookie ingredients together and form 16 small disk shape cookies. Put cookies in the oven for 5-7 minutes (yes they cook very quickly)

While the cookies are cooking mix all filling ingredients together. Once the cookies have cooked down, blob the filling onto half the cookies and top with the other half of the cookie.

Notes:

Try not to eat them all at once 😀

 

Mar 14
Love0

Cinnamon Danish Protein Thick Shake

By Nutrition

Here is one of my fave shake recipes. Great as breakfast or a post workout snack

Cinnamon Danish Protein Thick Shake

Ingredients:

Directions:

Place all ingredients into a high speed bullet blender (if you don’t have one of these you can also use a hand blender)

Blend until a smooth consistency is reached  if you want the snake to be thicker add a little more Xantha Gum. If you want the shake to be thinner. Add more milk or water

Notes:

This recipe will work using any flavour protein powder. Check out the other flavours you can get on MyProtein and get creative.

If you like this shake. Try one of my other shake recipes here>>>>Chocolate Beetroot Smoothie or Mint Chocolate Protein Smoothie

 

 

 

 

Aug 15
Love0

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 😀

 

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.

 

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 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

Apr 07
Love0

Carrot Cake Batter Protein Oatmeal

By Nutrition

When In India I was introduced to Ghee. I swear ghee is like the cure to every problem in life in India. Its like super-food butter. I was a lover of butter when I was younger, although we all know that spreading big chucks of the dairy goodness on your toast is not the key to optimum health! Ghee is clarified butter which has been heated to remove the dairy. This removes the lactose and casein meaning people who are usually suffer with negative effects from dairy, can eat ghee!

Ghee is a pure fat made up of medium chain fatty acids. These are absorbed directly to the liver to be burnt as energy instead of going into the adipose tissue to be stored! It contains significant levels of antioxidants, vitamin A E and D which reduce free radicals in the body and boost the immune system.

Ghee is rich in Butyric acid and CLA (conjugated linoleic acid) which together are essential for a healthy digestion system, and also help improve the immune system. They increase the metabolism supporting fat loss goals, and are said to enhance muscle growth! Ghee also contains Omega 3 helps reduce the bad cholesterol level in the body.

Basically eat GHEE..

It can be added to foods where butter or other oils would be used. In cooking or on bread. Even as a salad dressing. Here is a recipe which is a super yummy way to add ghee into your diet

 Carrot Cake Batter Protein Oatmeal

Ingredients:

Serves 1

  • 1 cup water
  • 100g grated carrot
  • 50g oats
  • 1tsp ghee
  • 1/2 tsp cinnamon
  • 1/4tsp ginger
  • 1tsp stevia
  • 1/2 tsp baking powder
  • 1 scoop natural vanilla whey (I use My Protein)
  • 3 tbsp water
  • 1 egg white
  • 1/4 tsp xantham gum (optional, makes the egg whites thicker)

Toppings:

  • Bee Pollen
  • Sunflower Seeds
  • Cashew Butter
  • Walnuts
  • Greek Yogurt
  • Desiccated Coconut

Directions:

Add the 1 cup of water and the grated carrot to a saucepan and heat until the carrot is soft (approx 3 minutes).. Add the oats, ghee, cinnamon, ginger, baking powder and stevia and continue to heat stirring regularly. While the oatmeal thickens, in a separate bowl, mix the protein powder with 3tbsp of water so it makes a thin paste. In another separate bowl, with an electric whisk, whisk the egg whites (and the xantham gum if using) until stiff peaks form. Once the oatmeal looks nice and thick, add the protein paste mix and stir until combined. Now add the whipped egg whites to the oatmeal and stir quickly until no lumps are left. Turn off the heat and allow the oats to stand for around 2 minutes.

 Notes:

Try subbing the Carrot for other vegetables like beetroot or courgette

Dec 13
Love0

Gingerbread, Protein, Pumpkin Pancakes

By Nutrition

My family are all very healthy, with diet and in fitness. This makes life very easy for me being constantly surrounded by health and exercise freaks!! The house is always full of fabulous healthy food which keeps me on track. BUTTT.. Christmas.. Now thats another story. We all do relax on the diet a little over Christmas, but during the festive season, shit really hits the fan in the Francis family.. When the ‘pigs in blanket‘ duties are passed on to you, and your uncle says.. ‘Hey Charlie. You and your sister are making the sausages wrapped in bacon this year. We need 600!’ SIX HUNDRED PIGS IN MOTHER FUCKING BLANKETS. Now pork is one of my fave meats. but dammmn is it fatty.. 

Now ladies and gentlemen.. Lets not forget that a single day of eating healthy, will not make you slim and sexy. The same as one (or two) days of eating unhealthy food, will not make you an obese cow.

I do have a lot of discipline and motivation, but it takes every little bit of willpower for me to not eat like a fat moose around Christmas. The NUMBER ONE RULE is appreciate your food. There is no need to go into Christmas day like a bull in a china shop.. Smashing every inch of food which comes in your way. You must must must appreciate every damn morsel of food which enters your mouth. Don’t sit there munching down chocolate pancakes for breakfast, while thinking about the box of celebrations you are going to woff down straight after. Don’t scoff your Christmas dinner while dreaming about the dessert your going to pretty much inhale down your throat later. APPRECIATE and SLOW DOWN! Savor every meal and don’t go over the top. I always think of those gross people you see in a breakfast buffet, who take 3 full plates of food back to their table to devour. They can’t just have one little spoon of everything they like. They must squeeze as much of everything they can onto their plates because its EAT ALL YOU CAN. This is just discussing and greedy. Whats wrong with appreciating one plate of food because really thats all you need!!

Of course you must enjoy your self. You don’t want to be the sad old sod sitting in the corner eating dry turkey and steamed greens. Skipping the fabulous dessert and turning down any alcohol. Lets face it. No one likes a boring party pooper! Get the balance right. Don’t eat so much that you want to vomit and don’t deprive your self of all the goodies. Just be sensible and eat until your satisfied.

Now I sound like the fun police. Organized fun is always the worst kind of fun.. So I will shut up now….here are my top rules for not becoming a greedy fat pig over Christmas:

  1. Appreciate your food
  2. Savor every flipping mouthful
  3. Your eyes are bigger than your stomach.. You are a human, not a hippo.
  4. Eat your food slowly. Its not a race
  5. Don’t let it become a cheat week. Allow a few ‘off’ meals on Christmas day and boxing day.
  6. Keep to your regular diet where possible on the days around Christmas
  7. Keep strictly on your fitness programme over the festive season
  8. Don’t attempt to be a skinny scrooge and not drink alcohol (we are all allowed a drink occasionally)
  9. Introduce your family to healthier alternatives where possible (try these pancakes for breakfast)
  10. Enjoy your self!!!!!

So these are the pancakes which I will be munching on Christmas morning. Healthy, christmassy and delicious. Who needs sugars fatty shit when you can whip these bad boys up on chrimbo morning for the fam!

Gingerbread, Protein, Pumpkin Pancakes

Ingredients

serves 2

  • 1 cup pumpkin puree
  • 3 eggs
  • 1/4 tsp xanthan gum
  • 5 drops vanilla extract
  • 1/4 cup vanilla casein
  • 1/2 cup unsweetened almond milk
  • 1/2 cup coconut flour
  • 1/2 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1/2 tsp cinnamon
  • 1/2 tsp baking powder
  • 1 tsp stevia

Topping:

  • 2 heaped tsp PB2
  • 1 heaped tsp pumpkin puree
  • 1 heaped tsp casein
  • 1 heaped tsp stevia
  • 1/2 cup water
  • 4 tbsp greek yogurt

Directions:

Whisk eggs and xanthan gum in a bowl. When the eggs and xantham gum have combined, add all other ingredients and blend until smooth consistency is reached. Use the 1/4 as a size guide for the pancake mix. Make sure the pan is real hot. Add a little coconut oil to the pan, then add pancake mix using 1/4 size cup. Keep cooked pancakes in a low oven to keep warm while you cook the rest of the mixture.

While the pancakes cook. Mix together all the topping ingredients and blend until smooth. When all pancakes are cooked, stack up and top with sauce and any nuts and seeds you like.

Notes: Try topping with granola or raisins 🙂

Nov 27
Love0

Chocolate Beetroot Smoothie

By Nutrition

Vitamin D is seriously lacking in my system right now.. I miss the sun!! A lot of people often ask me about my supplementation with my training. When participating in intense exercise (weights or cardio).. The body is at risk of free radical damage. Antioxidants found in foods you eat will fight this free radical damage. A lot of people cannot physically pack enough superfood into their daily diets to get enough antioxidants in their systems. This is where supplements come in handy…

My Top 3

1. Spirulina

If your a veggie hater or purely need to up your intake of minerals and vitamins then spirulina is great! It will contain all the nutrients your regular multi vitamin will have along with very high iron and B-12 content (found in meats) so great for vegetarians. It also high in protein and contains essential amino acids which makes it a great addition to your diet when pregnant or when trying to increase immune system.

2. Wheatgrass powder

The powder form is great but if you can juice your own fresh thats the best!! It has twice the amount of vitamin A than carrots. Higher in vitamin C than oranges. It has all kinds of vitamin B, calcium, magnesium, sodium, potassium, phosphorus…. and the list goes on. Similar to spirulina it contains all essential amino acids. It helps detox the liver and cleanse.

3. Omega-3

Unless your eating fatty fish (salmon) every day then you need this in your life!!..Omega-3 can help improve cardiovascular health and control diseases which involve chronic inflammation such as atherosclerosis. It can help mental disorders like Alzheimer’s and depression. It improves brain function, improving intelligence and preventing memory loss. Some studies show it helps with fat loss in combination with exercise. I make sure I have 2g EPA and 1.5g DHA.. find this by looking at the back of your fish oil supplement.

 

Todays recipe is packed with superfoods and protein to aid muscle growth and increase metabolism to improve fat loss efficiency. Real easy to make and a great post workout meal!

Chocolate Beetroot Smoothie

Ingredients:

serves 1

  • 1 roasted beetroot
  • 1 scoop natural vanilla protein powder
  • 1/4 tsp xatham gum
  • 1 tsp maca powder
  • 1/2 tsp cinnamon
  • 2 tsp raw cacao powder
  • 1 tsp stevia (to taste)
  • 200ml almond milk (more or less depending how thick you like it)
  • 5-10 ice cubes

Direction:

Put all the ingredients into a high speed blender and wizz up. Add more or less almond milk depending how thick you like it.

Note: add grated dark chocolate curls for decoration

 

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