DIY High Protein Bars

Protein bars are actually really easy to make on a budget. You just need four basic ingredients: oatmeal, nut butter, cream and protein powder. That’s it – you combine all four, chill overnight and slice into bars.

Protein homemade bars works out a lot cheaper than buying readymade and it’s a lot healthier, too.

You can use these bars for breakfast or as a snack, depending on how you slice them. They are ideal pre-workout (sessions 1hr+) and post workout (if you are trying to gain weight and put on  muscle) snacks.

It’s also an easy way to eat more quality food if you are really skinny and you need to bulk up. If you are trying to lose weight, one of these bars in the morning will help you cut back on snacking during the day keeping you fuller longer.

This recipe is based on protein powder. We use it, because it’s cheap. It raises the protein content of the bars and it adds flavour. We use vanilla but you can use any type of protein powder you want as long as it has a flavour – if you use plain protein powder, your bars will come out plain.

Ingredients:

4 1/2 cups ( 400g ) uncooked oatmeal (quick oats)
1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
5 scoops ( 150g ) whey vanilla protein powder

Instructions:
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  • Open a pack or a can of coconut cream. Whisk until the mixture is smooth.
  • Add vanilla whey protein powder and whisk until the mixture becomes smooth.
  • Add peanut butter and mix everything together with a spoon.
  • Add uncooked oatmeal and mix well. You may need to use your hands at this point.
  • Flatten the mix in a dish.
  • Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars.

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Enjoy!

Why Drinking Coffee is Healthy

Who doesn’t like a hot cup of black coffee in the morning??

Well if you are a coffee lover, you’ll love more coffee after you read this:

Coffee is actually very healthy. Loaded with antioxidants and beneficial nutrients that can improve your health.

Studies show that coffee drinkers have a much lower risk of several serious diseases.

The potential health benefits associated with drinking coffee include: protecting against type 2 diabetes, Parkinson’s disease, liver disease, liver cancer, and promotes a healthy heart.

Coffee can help people feel less tired and increase energy levels. This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world.

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Proven Health Benefits:

  • Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.
  • Caffeine helps you to burn fat fast: Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.
  • Caffeine can drastically improve physical performance: Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.
  • You can find essential nutrients in caffeine: A single cup of coffee contains:
    • Riboflavin (Vitamin B2): 11% of the RDA.
    • Pantothenic Acid (Vitamin B5): 6% of the RDA.
    • Manganese and Potassium: 3% of the RDA.
    • Magnesium and Niacin (B3): 2% of the RDA.
  • Coffee Lowers the Risk of Type II Diabetes; Coffee drinkers have a much lower risk of getting type II diabetes, a serious disease that currently afflicts about 300 million people worldwide.
  • Coffee Protects you From Alzheimer’s Disease and Dementia
  • Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

Coffee Can Fight Depression and Make You Happier and Healthier!

Healthy Sleeping

Sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.

Our bodies regulate sleep in much the same way that they regulate eating, drinking, and breathing. This suggests that sleep serves a similar critical role in our health and well-being.

Research shows that a number of vital tasks carried out during sleep help people stay healthy and function at their best.

While you sleep, your brain is hard at work forming the pathways necessary for learning and creating memories and new insights. Without enough sleep, you can’t focus and pay attention or respond quickly. A lack of sleep may even cause mood problems. Also, growing evidence shows that a chronic lack of sleep increases your risk of obesity, diabetes, cardiovas­cular disease, and infections.

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Tips to establish healthy sleep habits:

  • Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
  • Set a bedtime that is early enough for you to get at least 7 hours of sleep.
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish relaxing bedtime rituals.
  • Use your bed only for sleep and sex.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to light in the evenings.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Avoid consuming alcohol before bedtime.
  • Reduce your fluid intake before bedtime.

 

Banana Bread Recipe

 

Here is a yummy banana bread recipe that has a rich banana flavor and is still fairly low-carb.

It is wonderful for breakfast, too.

Bake the bread in mini loaf pans for best results.

A slice of banana bread that weighs about 1.0 ounce has 4.5 grams of carb and 3.7 grams of protein.

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PREPARATION TIME: 30 minutes.
BAKING TIME: 45 to 55 minutes.
SERVING SIZE: one 1⁄2-inch thick slice.
AMOUNT PER SERVING: 4.4 grams of carb, 3.7 grams of protein.
NUMBER OF SERVINGS: 24

Ingredients:

12 Oz. soft cream cheese
5 Eggs
1 Cup mashed medium size bananas
1/4 Cup soy protein powder
1/3 cup whole whey flour
1 Cup whole almond meal
1 Cup unprocessed wheat bran
1 Teaspoon baking powder
2 teaspoons vanilla extract
8 Teaspoons honey
2 Teaspoons lemon peel

Preheat oven to 325 ̊F. Lightly butter three miniloaf pans (use non- stick pans made of heavy-gauge metal).

Optional: For easy cleanup and removal, cut strips of waxed paper to fit in the bottoms of the pans and allow them to hang over the edge by an inch or two.

Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth, thick, and fluffy. Be sure to eliminate all cream cheese lumps. Add the remaining eggs, one at a time, beating briefly after each addition. Add the next seven ingredients and beat at slow speed. Add the wheat bran and nuts, blending at low speed.

Spoon the batter into the pans.

Bake the banana bread for about 45 to 55 minutes or until done.

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Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days).

Freeze bread that isn’t going to be used soon.

ENJOY!

Flexibility

Flexibility is one of the first things to go as our bodies enter adulthood and continue to age. In order to remain flexible, we constantly need to be on top of stretching.

Athletes especially need to be conscientious about stretching to avoid injury.

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Being Flexible helps us to:

  • 1. Prevent everyday injury
  • 2. Improve your posture
  • 3. Lengthen your muscles for a longer leaner look
  • 4. Allow you to feel more free, open, calm, content, and confident from the inside out
  • 5. Invigorates your spirit
  • 6. Make cardio activity lighter and easier
  • 7. Enhance sports performance

What are «Fats»?

Fat is an important nutrient that keeps your body functioning properly.

Not all fats are the same. It is important to understand which fats you should limit and which fats you can eat in moderation.

fats

UNSATURATED FATS: Found in many vegetable oils do not raise blood cholesterol. They can be part of a healthy diet—as long as you don’t eat too much since fats are still high in calories.

Unsaturated fats are found in olive, canola, safflower, sunflower, corn, and soybean oils as well as in fish and nuts.

SATURATED FATS: Raise “bad” cholesterol levels in your blood. They are a major risk for heart disease, so it is best to avoid foods with too much saturated fat.

These fats are found in animal products such as butter, cheese, whole milk, and fatty meats and also in coconut, palm, and palm kernel oils. Cakes, cookies, quick breads, doughnuts, and chips may also contain saturated fats.

TRANS FATS: They raise “bad” cholesterol levels in your blood and increase the risk of heart disease.

Trans fat is often found in baked goods, snack foods, vegetable shortening, hard margarine, fried foods, and many processed foods.

Coconut Oil

Coconuts are an excellent source of nutrition and have healthful meat, juice, and oil. The oil is arguably the most nutritious and has many health bene ts. Coconut oil is over 90% saturated fat and has antimicrobial, antibacterial, and anti-fungal properties. It also has antioxidant properties and it helps in the absorption of other minerals.

Coconut oil is an incredible source of medium chain fatty acids (MCFAs), which have been shown to have many health benefits.

MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy.

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Some Uses of Coconut Oil

  1. Added to food or drinks daily for energy
  2. To lighten age spots when rubbed directly on the skin
  3. To support healthy thyroid function
  4. As a naturally SPF 4 sunscreen
  5. In homemade lotion recipes
  6. Topically to kill yeast or yeast infections
  7. As a delicious tropical massage oil
  8. It’s high Lauric acid and MCFA content helps boost metabolism
  9. A tiny dab rubbed on your hands and then through hair will help get rid of frizz
  10. Rubbed on lips as a natural chap stick
  11. There is some evidence that regular ingestion of coconut oil can help prevent or reverse Alzheimers
  12. As a Homemade sunscreen
  13. Mix a tablespoon with a tablespoon of chia seeds for an all-day energy boost (do NOT take this at night!)
  14. Improve cholesterol ratios
  15. Can help reduce appearance of varicose veins
  16. Is an immediate source of energy when eaten that isn’t stored as fat
  17. As a natural personal lubricant that won’t disturb vaginal flora
  18. Can reduce the itch of mosquito bites
  19. By itself as a great tanning oil
  20. Mixed with salt to remove dry skin on feet
  21. Can help speed weight loss when consumed daily
  22. Improves sleep when taken daily
  23. Many use it as an anti-aging facial moisturizer
  24. On cuticles to help nails grow
  25. Naturally clears up cold sores
  26. Helps with allergy symptoms
  27. Can increase mental alertness
  28. Serve to fuel mitochondria and produce far less damaging free radicals than carbs
  29. Modulates genetic regulation and helps prevent cancer
  30. Conversion of carotene into vitamin A

 

Being Happy is Very Healthy

Although there is a well-established body of research examining negative health effects of stress and anger, there are also key studies that look at associations between health and happiness.

Happiness has been correlated with better health, both in individuals and communities. Some studies have even suggested that states of happiness may be associated with lower stress-related hormones and better immune function.

«happier people can live longer, healthier lives.»

Positive mood, optimism and humor are linked to better health and well-being.

Portrait of happy fitness young woman with cell phone outdoors in the city rejoicing

Tips to a happier life! =]

Simple-Healthy-Lifestyle-Choices

Food

Food and scents can have a powerful effect on our emotions. Here are five smells’and accompanying foods that will help you feel better:

  • Vanilla lattes, teas and ice cream:
    The scent of vanilla is proven to trigger happy, relaxed, and even sensuous feelings.
  • Cinnamon and peppermint sticks:
    The scents of cinnamon and peppermint decrease fatigue, stimulate the central nervous system and enhance motivation.
  • Ginger:
    Low levels of the brain neurotransmitter dopamine have been linked to depression; ginger root enhances dopamine levels. Research shows that ginger can reduce depression and anxiety.
  • Lemons and oranges:
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    Citrus scents such as orange, lemon and tangerine directly affect the brain’s neurotransmitters, alleviate stress and have an anti-depressant affect.
  • Roasted coffee beans:
    Finish your “happy meal” with the deep, rich aroma of coffee (decaffeinated, if the “real thing” keeps you up all night). Scientists have found that the scent of roasted coffee beans not only reduces stress brought on by sleep deprivation in rats, but also acts as a potential antioxidant. Research also shows that caffeine protects memory and reduces cognitive decline in women—which makes us very happy!

Eat healthy and be happy!

Get More Sleep

sleep-healthy

People with insomnia produce higher rates of stress hormones than others. This puts their bodies in a hyper-aroused state that can make it difficult for them to wind down. The inability to sleep causes more stress, which can have a devastating impact. People who don’t get enough sleep can become depressed, and that causes insomnia. Inversely, more and better-quality sleep can make you feel happier.

Spend Time Outdoors
outdoors

If you expose yourself to nature and exercise, there’s a significant influence on mental outlook. Studies have found that people who exercise in “green environments” have lower levels of the stress hormone cortisol than those who exercise in an urban environment.

Tip: If you live in a city or large town, try to visit a nearby park as often as you can.

Make Contact

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Support can have a positive effect on mood, says Logan. “I’m not talking about social media; I’m talking about face-to-face contact and having true friendship connections.”

 

Tip: Seeing your friends on a regular basis can be just as important to your mental health as exercise and nutrition. Schedule regular dates with your current pals and make an effort to meet new people in your community and beyond.

Exercise
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Working out can help reduce anxiety and improve mood. There are physical reasons why working out may help make you happier, such as releasing feel-good brain chemicals; raising your body temperature, which may have a calming effect; and reducing immune-system chemicals, which may contribute to depression symptoms. Exercise also builds your confidence, distracts you from worries and helps you interact with others.

Tip: You don’t have to run a marathon to reap the mood-boosting benefits of physical activity—simply taking a brisk walk, working in your garden or playing with your kids can help you feel better.

«What are you waiting to be happy?
It is easy and it is free!

Benefits of Walking Everyday!

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Health Benefits of Walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

  • increased cardiovascular and pulmonary (heart and lung) fitness
  • reduced risk of heart disease and stroke
  • improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
  • stronger bones and improved balance
  • increased muscle strength and endurance
  • reduced body fat.

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little or non health risk.

If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions. However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.

Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost.

Some suggestions to build walking into your daily routine include:

  • Take the stairs instead of the lift.
  • Walk to the local shops.
  • Walk the dog.

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Remember:

  • Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health.
  • If you can’t manage 30 minutes a day, remember ‘even a little is good, but more is better’.
  • Walking with others can turn exercise into an enjoyable social occasion.
  • See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.