Tag Archives: superfood

Mad for Muesli

29 Mar

 

Hi Lifters!

Not much to chat about this week – other than these scrumptious muesli bars!! For some reason I was really craving them and decided that it wouldn’t be so hard to up the protein content in them. Give them a try and let me know what you think!!

Chewy Protein Muesli Bars

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These are great to throw in the bag for an on-the-go snack AND feel free to make your own modifications – I would have loved to add pepitas and almonds but there were none in the pantry. Get creative! 🙂

Ingredients:

2 cups rolled oats

¼ cup chia

¼ cup shredded coconut

1 Tbsp sesame seeds

1 Tbsp sunflower seeds

½ cup (55g) vanilla whey

Pinch of salt

¼ cup coconut butter

1 tsp vanilla essence

¼ cup sugar free maple syrup (or honey, or regular maple syrup)

Method:

  1. Preheat oven to 180 degrees Celcius
  2. Mix all dry ingredients
  3. Whisk together coconut butter, vanilla essence, and maple syrup (it may be necessary to soft the coconut butter by putting it in the microwave for 10-20 seconds first)
  4. Add coconut mixture to the dry ingredients and mix
  5. Add a splash of water if too dry (mixture should be sticking together but not sloppy – I added only about 1 tsp of water)
  6. Line a baking tray with baking paper, and spread mixture out evenly. I used a 30cmx24cm tray but if you want thicker bars, use a smaller tray
  7. Bake for 10-15 minutes – longer if you want the bars to be crunchier or if you have thicker bars
  8. Once cooked, allow to cool slightly before slicing into bars (I divided mine into 16)

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Learn constantly, Love your body, Lift yourself higher x

Eating Through a Straw

6 Jul

I had all four of my wisdom teeth removed a week ago, so this second week of holidays has not been ideal. Most of my meals have been mush and, most frustrating of all, I haven’t been allowed to exercise. On the plus side, I was pedantic about ice application, so my swelling was minimal and I didn’t have any bruising :).

Motivation: Ana Delia De Itturondo

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In an effort to maintain my high protein, low carb diet, I came up with a few yummy smoothies. It seems that many people turn to smoothies when wanting to go on a ‘health kick’. Maybe it’s just me, but I’ve found that liquid food is never as filling. If you look at the recipes below the macros are higher than my usual recipes, and yet they never kept me satisfied for very long (I’ve been snacking on sugar-free jelly to get me by – highly recommend for cravings!!!!).

Let me explain the importance of chewing (mastication) to you. Chewing is a primary component of the first stage (ingestion) of food digestion. It triggers various physiological components that are essential to good digestion and the feeling of satiety.

1) Mechanically breaks down food (duh) which increases the surface area of the food and enables easier absorption later on

2) Saliva contains an enzyme called salivary amylase (or ptyalin) which starts the  breakdown of starch and carbohydrates

3) Glands near the tongue secrete an enzyme called lingual lipase and is involved in fat digestion

4) Chewing relaxes your stomach. There is a muscle called the pylorus at the base of the stomach leading into the small intestine. The mechanism of chewing helps relax this muscle, enabling the contents of the stomach to easily enter the small intestine

5) Helps taste the food. This might seem silly, but taste is actually an important part of triggering the rest of the digestive system to produce certain substances to optimise digestion. This is called the cephalic stage of digestion. Here’s a good little animation if you’re interested: http://highered.mcgraw-hill.com/sites/0072507470/student_view0/chapter24/animation__three_phases_of_gastric_secretion.html

So basically what I’m saying is that I prefer to chew my food haha.

 

Breakfast Booster

This contains super foods such as goji berries, psyllium, flaxseed and blueberries. It is high in antioxidants, fibre, good fats… and is delicious!

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Serves 1-2

¼ cup reduced fat cottage cheese

1/3 cup oats

1/3 cup frozen blueberries

1 tsp goji berries

1 tsp flaxseed oil

1& ¼ cup water

¼ tsp psyllium

4 serves Stevia

1 scoop vanilla whey

4-5 ice cubes

Blend!!!

 

Nutritional info: for whole recipe

Calories: 345

Total fat: 8g (1.8g sat)

Total carbs: 33.5g

Sugar: 7.2g

Protein: 35.8g

 

Coco-Berry Smoothie

Tastes like a chocolate smoothie!! I recommend adding natural almond butter, I think it would taste even better!!

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Serves 1-2

½ banana

½ cup silken tofu

3 strawberries

2 tbsp cocoa

4 serves Stevia

1& ¼ cup water

4-5 ice cubes

½ scoop vanilla/choc whey

Handful spinach

Blend!

 

Nutritional info: for whole recipe

Calories: 415

Total fat: 14.4g (7.3g sat)

Total carbs: 29.1g 

Sugar: 11.3g

Protein: 39.5g

 

Starting back at uni next week – holidays never seem to be long enough!! I’ll be able to get stuck into my training again; I’m going to start Ashley Conrad’s program from the start and this time there won’t be any surgery disrupting it. Hope everyone is well and keeping on track!! Please don’t hesitate to message/email me, I love hearing from you all and finding out where your are in your fitness/healthy lifestyle journey 🙂 x

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