Total Calories: 162 | Carbs: 5.2g | Protein:15.9g | Fat: 8.6g | Sugar 1.9g - Serves 1
In need of a quick chocolate fix that is high in protein and good fats then look no further.
This is a great option for breakfast you can sprinkle some flaked almonds on top and even mix in some raw pasturised egg whites to increase protein or just have as it is as a snack or dessert :)
It was such a gorgeous day today and with the Sunshine Coast Half Marathon only nine weeks away I needed to get out and test my Vibram Five Finger shoes for a good distance run to see how my feet fared but also being Sunday it is family day with the boys so I incorporated both events into the one day.
We started our run at Tickle Park in Coolum Beach. Packed up the kids in the running pram with apples, crackers, hats, blankets, iPad, water and Bare Blends protein for my shake later and set off for the 6.4km return trip to visit Jeff the T-Rex at Palmer Coolum Resort in Yaroomba.
This run is one of the most scenic runs along the coast and it starts with a serious ascent when pushing a pram weighted to around 45kg that it was nice to get to the first stop being Wilkison Park with the Coolum Beach lookout. You have 180 degree views of the ocean looking over Coolum Beach to the north and Point Arkright to the south.
Just stunning but only enough time for a quick pic then back down the other side of the hill to climb up another great hill not the steepest but maybe the longest and about three quarters of the way up takes you up to Point Arkright Lookout. Not sure if that is what it is really called so feel free to correct me :)
Back at beautiful Coolum Beach, pram went back into the car and out came the front-end loader and dump truck then down to the beach. Really quiet with only a few surfers and swimmers as it is winter so seriously who would swim?
Love Coolum Beach as there are so many things for the kids to do, play in the sand, skate park, Tickle Park playground, climb the rock walls and of course swim in the ocean plus it gives me a chance to stretch out while the kids are playing. Such an energetic start to the day where everyone is happy...until it is time to go home.
In the last few weeks I have had many people ask me why is it ok to drink green tea and not coffee when they both have caffeine so hopefully this will answer that question and help to create positive habits for our bodies and mind through education.
What's so bad about coffee?
Coffee is a stimulant and will stimulate your adrenal hormones and when over stimulated may eventually burn out the adrenal glands which can cause an estrogen dominance which can lead to osteoporosis.
Coffee is also know to increase the acidity levels in the blood causing the body to pull calcium from your bones and teeth to compensate which leads to an even higher risk of osteoporosis. (1)
It will interfere with your body’s ability to use folate (B9), and vitamins B12 and B6a. Nutrients which are important in keeping homocysteine levels in the healthy range. Elevated homocysteine levels are associated with a number of serious disease conditions. (2)
Coffee can also create insomnia, raise blood pressure, raise stress hormone levels, increase symptoms of anxiety, cause heart palpitations and deplete the body of iron.
What's so good about green tea?
Green tea contains a naturally occurring antioxidant called EGCG which has the health promoting potentials to improve digestion, inhibit bacterial and viral infections, neutralise fats and oils in your body and help with fat metabolism, protect against oxidation in your brain and liver, enhance brain function and support healthy gums.
Never substitute water for green tea as this is always the best choice but having 3 cups a day of an organic pesticide free green leafed tea according to most of the research is beneficial for receiving the health benefits however if you are pregnant or breastfeeding it is best to avoid all caffeine. (1)
(1) http://articles.mercola.com - Is Drinking Tea or Coffee the Smarter Choice?
(2) http://en.wikipedia.org/wiki - Homocysteine
Coffee Beans In Jar Stock PhotoBy nuchylee, published on 13 April 2012 - image ID: 10079939
Green Tea Stock PhotoBy zirconicusso, published on 21 May 2013 - image ID: 100169105
An egg white smoothie that doesn't taste like egg whites!
Quinoa and Egg White Pancakes This is my breakfast nearly every morning I just love it!!!
Recipe makes 2 servings I leave half in the fridge for the next morning to reduce preparation time.
To make this a lower carbohydrate and higher protein balance reduce or remove the blueberries.
Total Calories: 200 | Carbs: 20g | Protein:15g | Fat: 7g | Fibre 1.9g - Serves 1
Delicious and easy to make balanced protein shake that is high in calcium and is consists of 40% Carbs, 30% Protein and 30% Fat.
Variation - Low Carb / High Protein
Total Calories: 200 | Carbs: 10.2g (20%) | Protein:25.8g (50%) | Fat: 6.9g (30%) | Fibre 2g - Serves 1
Make this a low carb / high protein breakfast with -
Recipe by Nadine Hoffman Pure Energy Training Zone
Biceps and Shoulders
Exercises 1-4 superset 1+2 / 3+4 : 4sets x 6-8reps
Exercises 5-8 circuit: 3 sets x 15reps
Rest: 1min after each set
Your weight should heavy enough so that you can complete between 6-8 reps. If you can lift more than 8 it is too light if you can't lift 6 it is too heavy. When performing the exercise form is the most important element. If you can not hold form use a lighter weight until you can.
Image Courtesy of FreeDigitalPhotos.net "Image Of Muscle Man Posing In Gym" by David Castillo Dominici