Healthy Banna Bread

This yummy recipe for a tasty nutritious treat is perfect if you're having guests round this weekend for Easter...

Sugar Free, Oil free &vegan

For 12 slices

Per slice 

 135 cals

Fat - 1g

Carbs - 27g

Protein - 4g

Sugar - 6g

 Ingredients

- 2 cups of whole wheat flour

- 2 cups of very ripe banana (3-5 bananas)

- 1/2 tsp salt

- 1/2 tsp cinnamon

- 1 tsp baking powder

- 1/2 cup finely chopped dates

- 2 tsp flaxseed meal

- 6 tblsp water

- 1 tsp poppy or sesame seeds

- +extra cinnamon and walnuts for on top decoration

 

Method

- Pre heat oven to 160 degrees C

- Line a bread tin with baking paper (or just oil it)

- Mix Flaxseed meal with water and leave aside to go gooey

- In a large bowl mix flour, baking powder and soda and cinnamon

- Add the chopped dates, mix, then add banannas and flaxseed meal

- stir (It will form a hard/tough dough but do not add more water)

- Fold into you're prepared tin

- Sprinkle poppy/sesame seeds and cinnamon on top

- Bake for 50-65 minutes until well risen, golden and crusty. A skewer should come out clean when inserted in the centre.

-  Allow to cool before cutting. (It will be too sticky and hard to cut whilst still hot)

- Sprinkle walnuts on top and enjoy!

'Why can't I lose weight?'

We are all stubborn and we like to think that we are always doing right, rather than wrong and when we claim to 'know' something we don't like to be told otherwise because we believe to 'Know' the right course..

Which can lead on to my next point on why people find it so so hard to shed pounds, and in turn seem to gain more weight than lose it.
We all have bad habits, because of how society has trained us and from things we have picked up over the years from family and friends so it is hard to drop these.

But most people 'believe' that 'will power' is enough to lose weight. When breaking small bad habits along with changing your mind set are key factors when trying to lose weight..

What most people need is to be self motivated..
It's important to illuminate these bad habits which all contribute to weight gain and negative thoughts...

so take a look at the following list and see if you have picked up some bad habits...

Not Eating on time

Irregular eating habits

When we skip meals and eat later and miss out snacks our body goes in to starvation mode, not only this we also crave salty and sugary foods. Which in turn makes us wanting to binge on calorific foods. And lots of them because we feel we've gone too long without any food. Therefore our body instantly stores all of this as fat. And the processed sugars all stick around the areas we least like.

People can be fooled when avoiding fatty or sugary foods, they forget about sodium filled foods which are equally as bad. Sodium rich foods contribute to water retention which make a person even more bloated. craving more salt and sugar and damages the kidneys which are a key organ for cleansing the body..

Binge eating is a popular and common cause of weight gain and a huge bad habit to break. But certainly not impossible.
Of course its obvious that its bad for ones health, that eating too much and burning off so little will of course lead to weight gain. But someone who frequently binge eats the common cause for this is usually psychological, with possible low self esteem and tries to escape negative thoughts with the uplifting feeling they receive from tasty food. Another common cause can be stressed levels. And unfortunately people reach for the high sugar content foods but these foods although give an uplift feeling they also have a viscous downward spiral effect, leading to more cravings and even lower moods.
So my advice for anyone suffering these kinds of moods, is to get deep inside your mind because that is in actual fact the source of the problem. It has nothing to do with physical change.( That part is easy) its the mental attitude. Because there is only one person stepping in the way of changing your lifestyle and its you. Your mind set and attitude towards yourself from past events, and upcoming events, comments which people have said or something you may have done or always done all effect your ability to change for the good. So you really need to look it in the face and say goodbye to all those hurtful negative thoughts if what you really want is to be healthy..

Protein Peanut butter cookies!

Yum yum yum!

These cookies are an awesome alternative and tasty treat which are ideal for having as a after workout snack.
They're filled with fibre and protein which keeps you feeling fuller, satisfied and improves muscle development which then goes on to burn more fat and calories.

Ingredients..
1 Cup of organic butter/Goats milk butter

1 Cup of  peanut butter

1 cup of stevia (an healthy alternative to sugar) or use cinnamon

2 1/2 cups of oatbran

1 1/2 tsp baking powder

1 1/2 tsp baking soda

2 Eggs

1/2 cup of peanuts/almonds/walnuts (mix it up)

1. Cream together butter, peanut butter,white and stevia. Beat in eggs.
2. In a separate bowl, sift together oatbran, baking powder, baking soda, and salt. Stir into batter. Put batter in refrigerator for 1 hour.
3. Roll into 1 inch balls and put on baking sheets. Flatten each ball with a fork, making a criss-cross pattern. ( I add 2 peanuts (1 cut in half) on top to make a pretty decoration, see picture).
4. Bake in a preheated 375 degrees F oven for about 10 minutes or until cookies begin to brown. Do not over-bake.

Serves 30.
Prep time 10 mins
cooking time 10 mins.

How to get an 8pack

First of all do they exist?...


Are 8-pack abs a myth or magic? You may want to know if it's really soon after you acquire your 6-pack abs. But the first question you need to ponder on is, is there any difference between a 6-pack abs and an 8-pack abs?
Before you start counting on the number of packs, think that an 8-pack abs is actually a super defined 6-pack abs. If you cannot see any difference between the two, as there exists but only so subtle, remember that an 8-pack abs will give you physical advantages not available to those having a 6-pack abs.

The eight pack of an 8-pack abs can be found in the lower abdomen just below the six pack and it is actually a midsection that is lean and well-toned.
While both eight pack and six pack compose the rectus abdominus muscle group, it is the tendons that separate and distinguish each from the other.

Unfortunately, not all gentlemen are endowed with a gift of further achieving an eight pack. Genetics plays a main role in getting an 8-pack abs and will serve as a final arbiter if a 6-pack abs is all that you can make. There are some signs that manifest if you have the genes for achieving an 8-pack abs. See if the tendons of your lower abdomen are still large ad taut and if they are you may be lucky to further develop that pay of your abdomen for an 8-pack abs.

People who are consuming terrible portions of fat, sugar, and alcohol won't be getting either of the 6-pack abs or 8-pack backs. It goes to show that only the determined and the disciplined ones will be getting them.
If you have worked your way out to achieve a 6-pack abs through rigorous exercise and a strict diet, developing an 8-pack abs also consists of the same mechanism: tone up muscles and lose fats.

The twofold tasks can be accomplished with having a low fat, low sugar diet, weight training, and cardiovascular exercise. It sounds similar to getting a 6-pack abs but reaching to the other level is difficult and can even be frustrating sometimes.
Your diet should consist of fresh fruits and vegetables, lean meats and poultry, fresh fish, sufficient fiber, and lots of water.

Aside from the aerobic cardiovascular exercises, you will also need to incorporate 20-30 minutes of cardio exercises into your daily routine. It is okay to be persistent but don't tire yourself by adding another 30 minutes extra.

Free weight training also helps in burning fat and building muscle through elevating your body temperature. It is important that exercises should focus on your midsection when you're doing your abdominal routine. Do exercise with high resistant and low reps to make your abdominal muscles grow and eliminate fats


In order to attain a perfect 8-pack abs, you should preferably combine healthy food habits and strict workout regime. Abdominal muscles are considered to be the hardest muscle in the human body. A healthy lifestyle is the key for flaunting a ripped appearance. Most people take up fast methods for gaining muscles. They undergo surgeries and other artificial techniques for sculpting them, which can be extremely dangerous in the long run. It is always advisable to follow healthy means for flaunting a toned appearance.

Diet and Workouts Plan
* Cardio workouts are extremely important for burning abdominal fats. Workouts such as running, swimming, walking, hiking and bicycling helps in boosting metabolism in your body which will eventually lead to lots of fat burning. One should also drink lots of water for maintaining the body temperature. Water hydrates your body and keeps your digestive tract clean.
* Bodyweight workouts such as sit ups, crunches, push ups, side bends should be performed after cardio workouts for gaining muscles and burning fats.
* Proper nutrition not only helps you in shedding those extra pounds from your body but also helps you in gaining endurance and strength. Protein supplements should be included in your diet for maintaining the energy levels.
* You should take 2000-2500 calories daily for sculpting your abs. One should take lots of high fibrous foods such as fruits and vegetables while red meats and dairy products should avoided completely.
* In order to flaunt 8-pack abs, a rigorous workout session is indispensable. For performing effectively in these workouts, you need lots of endurance and strength, which can be easily supplied by Nitric Oxide. It can increase your blood flow and stimulate muscle pumping. It can also cure joint pains and injuries by reducing the recovery time. Nitric Oxide can protect our body from various diseases such as diabetes, cancer and heart attacks. It enhances your immune system and acts as an anti aging agent.




Article Sourcehttp://EzineArticles.com/1698759 Reference -Article Source: http://EzineArticles.com/2383039

Post workout protein smoothie

Yumm yumm
I have another great new recipe for a good tasty filling smoothie perfect for after you're workouts to fill you up, satisfy you're sweet tooth and help build and repair all you're muscles so you gradually build lean muscle and burn more calories as well as fat much quicker!

What are the benefits?..
This smoothie provides lots of fiber and protein, as well as packed full of vitamins because all the ingredients are natural.
The mango provides lots of fiber and is low in calories so is perfect to include in a meal as it fills you up without making you bloated, and can actually asist with digestition, prevent constipation and lessen you're chances of developing colon cancer, heart disease, Type 2 diabetes and diverticular disease.

Oatbran Also is great for burning away fat as it is also high in fibre as is pears, so it fills you up so you dont feel like snacking later on unhealthy snacks!
It also helps lower you're cholesterol.

Greek yogurt has amazing benefits too as it is PACKED WITH PROTEIN! "An 8-ounce cup has as much protein as a 3-ounce chicken cutlet!" In addition to being a key nutrient in building and maintaining your muscle mass, including protein in every meal can also keep you full longer.Its good calcium, great for your teeth and bones to keep them healthy and strong! It also is good for you're gut and digestive system!  Probiotics can not only improve your digestive health and keep the bacteria in your gut healthy, they can also boost your immune system and keep you well.

So here it is
Ingredients...

-Banana 

- Half a mango

-Pear

-Frozen Fruit/ice

-100ml Milk

-3 Spoonfuls of low fat greek/natural yogurt (Which ever you prefer)

-1 spoonful of oat bran

And blend together...
Add some cinamon too if you wish for an extra fat burning flavour but be creative and make you're meals fun and tasty, healthy dieting doesnt have to be boring!

Benefits of Eating peanut butter!

Although many think peanut butter is bad because its high in calories this isn't entirely true as peanut butter can actually help and aid towards weight loss!
As peanut butter is high in protein, a 2tsp of peanut butter provides around 7grams of protein, and our bodies use the amino acids in protein to grow and repair muscles tissues, as well as boosting up you're metabolism helping burn more calories, it also keeps you feeling fuller for longer so you dont go hungry...
It also contains lots of healthy fats and the monounsaturated fats in the spread lowers the risk of developing heart disease and type 2 diabetes!
However as it is high in calories it is important to make sure you eat in moderation and continue to excercise so you're using the energy provided in peanut butter efficiantly!
Here are some ways to incorporate peanut butter which are nutritious and delicious!

One slice of whole meal bread
small tsp beanut butter
chopped Cucumber around 200 calories, FILLED with protein and keeps you feeling very full. Great idea for breakfast!

Grilled banana
Tsp Peanut butter melted
spoonful of greek yogurt and sprinkled cinnamon around 250-300 cals. Great idea to have for a treat or dessert, filled with potassium, fibre and protein! Yum!

Banana Pancakes
2Eggs
1 banana
spoonful of peanut butter Around 400 cals great for a breakfast to give you amazing energyhroughout the day and enough protein to help build and repair all you're muscles so you become more lean and burn more calories! Yum
Experiment and be creative!

Banana Protein pancakes!

If you're wanting to lose weight, and FAST and get rid of you're gut then these pancakes are perfect, have them for you're breakfast dinner or dessert and after a workout so you're muscles can recover and build up so then you burn extra calories and fat!

These pancakes are filled with protein, flavour and fibre, vitamins and are SO TASTY!

Heres what you need...
1 banana
2 Eggs
1 tsp flax seed
 
Now you may add extra ingredients if you wish such as milk, and oat meal to mixture thats up to you, be creative :)

Then mash up the banana, whisk the eggs.. put in a pan and fry for oil you c or coconut oil whichever you prefer...

Cook for a few minutes, Flip and serve
Add some cinnamon, greek yogurt, berries and honey and ENJOY!