tag:blogger.com,1999:blog-79504172597135842352024-03-12T22:03:40.247-07:00MelJvN
Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.comBlogger324125tag:blogger.com,1999:blog-7950417259713584235.post-65145238544739768142022-01-20T02:29:00.005-08:002022-02-04T01:59:03.894-08:00Packages and rates for 2022<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgZn-KSJWQnC4kqauFwfEvIMnk46lJcyflpekaemRRUieRkughTIQZj4EYFgSogfkGhleIUKTuBpBMC-H0shLneq8UEPveA3eSlSmTqfwU8XYcYN6Jvi6s89say1RlTPZE4IOCuw-9hTN_JylOa8u2zDIkxeIvh93GXTTT5Tovs89FYnSCPw_4Ushi6=s2000" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1333" data-original-width="2000" height="294" src="https://blogger.googleusercontent.com/img/a/AVvXsEgZn-KSJWQnC4kqauFwfEvIMnk46lJcyflpekaemRRUieRkughTIQZj4EYFgSogfkGhleIUKTuBpBMC-H0shLneq8UEPveA3eSlSmTqfwU8XYcYN6Jvi6s89say1RlTPZE4IOCuw-9hTN_JylOa8u2zDIkxeIvh93GXTTT5Tovs89FYnSCPw_4Ushi6=w441-h294" width="441" /></a></div><br /><p></p><p class="MsoNoSpacing" style="text-align: center;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">Melissa Jansen van
Nieuwenhuizen<o:p></o:p></span></span></i></b></p>
<p class="MsoNoSpacing" style="text-align: center;"><i><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">Eta Qualified Personal Trainer<o:p></o:p></span></span></i></p>
<p class="MsoNoSpacing" style="text-align: center;"><i><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">Trifocus Qualified Specialized
Nutrition<o:p></o:p></span></span></i></p>
<p class="MsoNoSpacing" style="text-align: center;"><i><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">Online Coach<o:p></o:p></span></span></i></p>
<p class="MsoNoSpacing" style="text-align: center;"><i><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">Weight loss and nutrition assistance<o:p></o:p></span></span></i></p>
<p class="MsoNoSpacing" style="text-align: center;"><i><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">Pre and postnatal exercise specialist<o:p></o:p></span></span></i></p>
<p class="MsoNoSpacing" style="text-align: center;"><i><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">13 years’ experience in the<o:p></o:p></span></span></i></p>
<p class="MsoNoSpacing" style="text-align: center;"><i><span face=""Calibri Light", sans-serif" style="color: #262626;"><span style="font-size: medium;">Fitness industry</span></span></i><span style="color: #262626; font-size: large;"> </span></p>
<p class="MsoNoSpacing" style="text-align: center;"><span style="font-size: medium;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">You have made the decision to change your life. You
want to be a </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light", sans-serif" style="color: #262626;">healthier, fitter,</span></i></b><span face=""Calibri Light", sans-serif" style="color: #262626;"> </span><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">and </span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light", sans-serif" style="color: #262626;">stronger</span></i></b><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light", sans-serif" style="color: #262626;"> </span></i></b><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">version of <b><i>YOU</i></b>. Now you just need the
right tools to make this happen.<o:p></o:p></span></span></p>
<p class="MsoNoSpacing" style="text-align: center;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><span style="font-size: medium;">I am serious about my clients, and I want them to be
serious about their training. You need to commit to your sessions and to give
it your best always.</span><o:p></o:p></span></p><p class="MsoNoSpacing" style="text-align: center;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><span style="font-size: medium;"><br /></span></span></p><p align="center" class="MsoNoSpacing" style="text-align: center;"><b><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">One on One sessions at Virgin Active
Sanctuary<o:p></o:p></span></b></p><p></p><table cellpadding="0" cellspacing="0" style="width: 100%px;">
<tbody><tr>
<td><!--[endif]-->
<div>
<p class="MsoNoSpacing"><b><u><span style="font-size: 12pt; mso-bidi-font-size: 11.0pt;">Group sessions:<o:p></o:p></span></u></b></p>
<p class="MsoNoSpacing"><b>R150 per
person per session. Maximum 4 people per group<o:p></o:p></b></p>
<p class="MsoNoSpacing"><b>30 minutes
session<o:p></o:p></b></p>
<p class="MsoNoSpacing"><b>(Subject to
availability)<o:p></o:p></b></p>
<p class="MsoNoSpacing"><b> <o:p></o:p></b></p>
<p class="MsoNoSpacing"><b><u><span style="font-size: 12pt; mso-bidi-font-size: 11.0pt;">One-on-one sessions<o:p></o:p></span></u></b></p>
<p class="MsoNoSpacing"><b>R250 per 30-minute
session<o:p></o:p></b></p>
<p class="MsoNoSpacing"><b>R350 per 45
minutes session<o:p></o:p></b></p>
<p class="MsoNoSpacing"><b> </b>Limited slots</p><p class="MsoNoSpacing"><br /></p>
</div>
<!--[if !mso]--></td>
</tr>
</tbody></table><b><span face=""Calibri Light",sans-serif" style="font-size: 12pt; mso-bidi-font-size: 11.0pt;">Basic
rules and policies:</span></b><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span face=""Calibri Light",sans-serif" style="font-size: 12pt; mso-bidi-font-size: 11.0pt;">If you show up late to my
sessions, we will only train for the remainder of your session. <o:p></o:p></span></p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span face=""Calibri Light",sans-serif" style="font-size: 12pt; mso-bidi-font-size: 11.0pt;">If you are more than 15 minutes late,
you will forfeit your session. <o:p></o:p></span></p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span face=""Calibri Light",sans-serif" style="font-size: 12pt; mso-bidi-font-size: 11.0pt;">If I show up late, I owe you a
session.<o:p></o:p></span></p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><!--[if !supportLists]--><span style="color: red; font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><b><span face=""Calibri Light",sans-serif" style="color: red; font-size: 14pt; mso-bidi-font-size: 11.0pt;">Cancellations MUST be done more than 12 hours in advance; otherwise,
I will charge you for the session. (I am extremely strict on this policy) <o:p></o:p></span></b></p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span face=""Calibri Light",sans-serif" style="font-size: 12pt; mso-bidi-font-size: 11.0pt;">You have the option to re-schedule
if I have a slot open for you. <o:p></o:p></span></p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><!--[if !supportLists]--><span style="color: red; font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><b><span face=""Calibri Light",sans-serif" style="color: red; font-size: 14pt; mso-bidi-font-size: 11.0pt;">First pay, then train. All payments <i>upfront.</i> <o:p></o:p></span></b></p><p class="MsoNoSpacing" style="text-align: center;">
</p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><!--[if !supportLists]--><span style="color: red; font-family: Symbol; font-size: 14pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><b><span face=""Calibri Light",sans-serif" style="color: red; font-size: 14pt; mso-bidi-font-size: 11.0pt;">Sessions non-refundable<o:p></o:p></span></b></p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;"><b><span face=""Calibri Light",sans-serif" style="color: red; font-size: 14pt; mso-bidi-font-size: 11.0pt;"><br /></span></b></p><p class="MsoNoSpacing" style="background: rgb(191, 191, 191); mso-background-themecolor: background1; mso-background-themeshade: 191;"><b><u><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 16pt; mso-bidi-font-size: 11.0pt; mso-themecolor: text1; mso-themetint: 217;">Online Coaching: What I have to offer you:<o:p></o:p></span></u></b></p><p class="MsoNoSpacing"><i><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"> </span></i></p><p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">I advise that you do at
least a 3-month cycle for best results. However, you are welcome to stay on if
you need me. <o:p></o:p></span></p><p class="MsoNoSpacing"><b><i><span face=""Calibri Light",sans-serif" style="background: darkgray; color: #262626; mso-highlight: darkgray; mso-themecolor: text1; mso-themetint: 217;">Please send your proof of payment when payments are
made.<o:p></o:p></span></i></b></p><p class="MsoNoSpacing"><b><i><span face=""Calibri Light",sans-serif" style="background: darkgray; color: #262626; mso-highlight: darkgray; mso-themecolor: text1; mso-themetint: 217;">(So, I do not miss your payment)</span></i></b></p><p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Please let me know in
advance if you will not be continuing with my services. (2 weeks)<o:p></o:p></span></p><p class="MsoNoSpacing"><b><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 12pt; mso-themecolor: text1; mso-themetint: 217;">All packages are valid
for 4 weeks (1 month), unless otherwise stated. (Including online support and
check ins with me) The monthly fee includes all updates made within the month.<o:p></o:p></span></b></p><p class="MsoNoSpacing" style="margin-left: 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
</p><p class="MsoNoSpacing"><b><u><span face=""Calibri Light",sans-serif" style="color: red; font-size: 12pt;">My plans are custom, you simply indicate if you are pre/post-natal
or breastfeeding and everything is catered to your needs.<o:p></o:p></span></u></b></p><p></p><p class="MsoNoSpacing"><b><u><span face=""Calibri Light",sans-serif" style="color: red; font-size: 12pt;">My plans are custom, you simply indicate if you are pre/post-natal
or breastfeeding and everything is catered to your needs.<o:p></o:p></span></u></b></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span><b style="text-align: center;"><span style="font-family: "Calibri Light", sans-serif; font-size: 14pt;">#Themelmethod</span></b></p>
<p align="center" class="MsoNoSpacing" style="background: #E5B8B7; mso-background-themecolor: accent2; mso-background-themetint: 102; text-align: center;"><b><span style="font-family: "Calibri Light", sans-serif;">App
support group training at </span></b><b><span style="font-family: "Calibri Light", sans-serif; font-size: 14pt;">R550
per month</span></b><b><span style="font-family: "Calibri Light",sans-serif;"><o:p></o:p></span></b></p>
<p class="MsoNoSpacing" style="background: white; mso-background-themecolor: background1;"><b><span style="font-family: "Calibri Light",sans-serif;"> </span></b></p>
<p align="center" class="MsoNoSpacing" style="text-align: center;"><span style="font-family: "Calibri Light",sans-serif; font-size: 12.0pt;">Take the guesswork
out of your gym workout.<o:p></o:p></span></p>
<p align="center" class="MsoNoSpacing" style="text-align: center;"><span style="font-family: "Calibri Light",sans-serif; font-size: 12.0pt;">Receive a new training
cycle every month in the app.<o:p></o:p></span></p>
<p align="center" class="MsoNoSpacing" style="text-align: center;"><span style="font-family: "Calibri Light",sans-serif; font-size: 12.0pt;">2 available
levels. (Beginner<b><i> trainer or Advanced trainer</i></b>)<o:p></o:p></span></p>
<p align="center" class="MsoNoSpacing" style="text-align: center;"><b><span style="color: red; font-family: "Calibri Light",sans-serif; font-size: 12.0pt;">Advanced
trainer needs gym access<o:p></o:p></span></b></p>
<p align="center" class="MsoNoSpacing" style="text-align: center;"><span style="font-family: "Calibri Light",sans-serif; font-size: 12.0pt;">Not personalised<o:p></o:p></span></p>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -14.45pt; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184; width: 649px;">
<tbody><tr style="height: 39.15pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: 1pt solid windowtext; height: 39.15pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Option 1<o:p></o:p></span></i></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #943634; font-size: 10pt; mso-themecolor: accent2; mso-themeshade: 191;">*Popular </span></i></b><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;"><o:p></o:p></span></i></b></p>
</td>
<td style="border-left: none; border: 1pt solid windowtext; height: 39.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Meal plan: Monthly
payment <o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></p>
</td>
<td style="border-left: none; border: 1pt solid windowtext; height: 39.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R1000<o:p></o:p></span></p>
</td>
<td style="border-left: none; border: 1pt solid windowtext; height: 39.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You receive a program
tailored to your needs. <o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">I am available for questions
and support. Includes updates within the month. Macros included<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">Weekly check-ins to be
done by you.<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 66.55pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: 1pt solid windowtext; height: 66.55pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Option 2<o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 66.55pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Training program 1:<span style="mso-spacerun: yes;"> </span>Monthly payment<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 66.55pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R900<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 66.55pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You will receive 5
programs for everyday of the week to be repeated for 4 weeks, tailored to
your needs. <o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">I am available for
questions and support<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">If you need a home
program, please inform me what equipment you have available. <b>The minimum you
need is a set of dumbbells and an elastic band</b> <o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">Weekly check-ins to be
done by you.<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 53.5pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: 1pt solid windowtext; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Option 3<o:p></o:p></span></i></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #943634; mso-themecolor: accent2; mso-themeshade: 191;">*Popular</span></i></b><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;"><o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><b><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Meal and training program:</span></b><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"> Monthly payment <o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R1650<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You receive both
programs (Meal plan and Training) tailored to your needs. Macros included<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">I am available for questions
and support. Weekly check-ins to be done by you. <o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 53.5pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: 1pt solid windowtext; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Option 4<o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Calculate macros:<span style="mso-spacerun: yes;"> </span>Monthly payment <o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R750<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You receive your
calories and macro split according to your body stats. You also receive my
Flexible dieting handbook and macro sheets. <b style="mso-bidi-font-weight: normal;">No meal plan included <o:p></o:p></b></span></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">Weekly check-ins to be done by you.<o:p></o:p></span></b></p>
</td>
</tr>
<tr style="height: 53.5pt; mso-yfti-irow: 4;">
<td style="border-top: none; border: 1pt solid windowtext; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Option 5<o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">12 weeks Meal and
training package.<o:p></o:p></span></p>
<p class="MsoNoSpacing"><b><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Full payment on order<o:p></o:p></span></b></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R3900<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 53.5pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">This package comes at a
discount of 25%. I am available for questions and support<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">If you need a home
program, please inform me what equipment you have available<b>. The minimum I
need is a set of dumbbells and an elastic band<o:p></o:p></b></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">Weekly check-ins to be
done by you.<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 67.55pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: 1pt solid windowtext; height: 67.55pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Option 6<o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 67.55pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">12 Weeks couple’s
challenge <o:p></o:p></span></p>
<p class="MsoNoSpacing"><b><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Full payment. <o:p></o:p></span></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 67.55pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R5800<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 67.55pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">This package comes at a
discount of 25%. <o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You receive both
programs (Meal plan and Training 1) tailored to your needs. <o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">I am available for
questions and support<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">Weekly check-ins to be
done by you.<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 48.9pt; mso-yfti-irow: 6;">
<td style="border-top: none; border: 1pt solid windowtext; height: 48.9pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Option 7 <o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 48.9pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Couples’ meal plan: Monthly
payment <o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 48.9pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R1500<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 48.9pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">This package comes at a
discount of 25%. Personalized meal plan for him and her. This includes your
first month plan. I am available for questions and support <o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">Weekly check-ins to be
done by you.<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 54.4pt; mso-yfti-irow: 7;">
<td style="border-top: none; border: 1pt solid windowtext; height: 54.4pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">eBook <o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 54.4pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNoSpacing"><b><span face=""Calibri Light",sans-serif" style="color: #943634; font-size: 16pt; mso-themecolor: accent2; mso-themeshade: 191;">Glutes rescue eBook <o:p></o:p></span></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 54.4pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R450<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 54.4pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You will receive a
collection of my favourite lower body exercises to wake up your glutes and
tone your legs and calves. I am available for questions and support<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 59.2pt; mso-yfti-irow: 8;">
<td style="border-top: none; border: 1pt solid windowtext; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">eBook<o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><b><span face=""Calibri Light",sans-serif" style="color: #943634; font-size: 16pt; mso-themecolor: accent2; mso-themeshade: 191;">Bodyweight eBook <o:p></o:p></span></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R500<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You will receive a set of 10 workouts
to do anywhere, anytime, anyplace. No equipment needed <o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 59.2pt; mso-yfti-irow: 9;">
<td style="border-top: none; border: 1pt solid windowtext; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">eBook <o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><b><span face=""Calibri Light",sans-serif" style="color: #943634; font-size: 16pt; mso-themecolor: accent2; mso-themeshade: 191;">Upper body eBook<o:p></o:p></span></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R400<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">You will receive a collection of my
favourite upper body exercises to tone and shape your arms and back. Some
abs-work included <o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 59.2pt; mso-yfti-irow: 10; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: 1pt solid windowtext; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 62.65pt;" valign="top" width="84">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">eBook<o:p></o:p></span></i></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 125.2pt;" valign="top" width="167">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><b><span face=""Calibri Light",sans-serif" style="color: #943634; font-size: 16pt; mso-themecolor: accent2; mso-themeshade: 191;">Postnatal eBook<o:p></o:p></span></b></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 41.75pt;" valign="top" width="56">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">R600<o:p></o:p></span></p>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; height: 59.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 257.4pt;" valign="top" width="343">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 10pt; mso-themecolor: text1; mso-themetint: 217;">There is a home training or gym
option available. You will receive a collection of workouts to rebuild your
body and core strength. <o:p></o:p></span></p>
</td>
</tr>
</tbody></table>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">ONLINE SUPPORT IS ONLY AVAILABLE FOR 4 WEEKS FROM YOUR
LAST PAYMENT MADE. IF YOU WANT CONTINUED ONLINE SUPPORT, YOU NEED TO PAY THE
UPDATE FEE.<o:p></o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Please check in with me weekly via email </span></b><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: red;">(PLEASE USE PROGRESS REPORTS) </span></b><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">to update me on your progress. </span></b><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #943634; font-size: 16pt; mso-themecolor: accent2; mso-themeshade: 191;">Send in excel format, not pdf. </span></b><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p></o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></b></p>
<p class="MsoNoSpacing"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">*Please note I will not be replying to emails over
weekends as this is my family time. Working hours for online coaching is 9h00 –
16h00<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></i></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></i></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-bidi-font-size: 11.0pt; mso-themecolor: text1; mso-themetint: 217;">I prefer email correspondence for coaching, as this
gives me a better paper trail. Please do not send WhatsApp’s<o:p></o:p></span></i></b></p>
<p class="MsoNoSpacing"><v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">
<v:stroke joinstyle="miter">
<v:formulas>
<v:f eqn="if lineDrawn pixelLineWidth 0">
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</v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:formulas>
<v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f">
<o:lock aspectratio="t" v:ext="edit">
</o:lock></v:path></v:stroke></v:shapetype><v:shape id="Picture_x0020_5" o:spid="_x0000_s1026" style="height: 297.6pt; margin-left: -16.2pt; margin-top: 0.6pt; mso-height-percent: 0; mso-height-relative: margin; mso-position-horizontal-relative: margin; mso-position-horizontal: absolute; mso-position-vertical-relative: text; mso-position-vertical: absolute; mso-width-percent: 0; mso-width-relative: margin; mso-wrap-distance-bottom: 0; mso-wrap-distance-left: 9pt; mso-wrap-distance-right: 9pt; mso-wrap-distance-top: 0; mso-wrap-style: square; position: absolute; visibility: visible; width: 191.75pt; z-index: 251678720;" type="#_x0000_t75">
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<w:wrap anchorx="margin" type="square">
</w:wrap></v:imagedata></v:shape><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 12pt; mso-themecolor: text1; mso-themetint: 217;">It is up to you to
request your plan for the new month and give </span></i></b><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Calibri Light",sans-serif" style="color: red; font-size: 12pt;">2 weeks’
notice if you are not continuing with my services.<o:p></o:p></span></i></b></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">If you are unsure about
something, ASK. I want you to succeed and we need to work as a team, which
means you must be able to communicate well with each other.<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Give 110% EVERYDAY, not
all day’s will be perfect, but I want YOUR best.<o:p></o:p></span></p>
<p class="MsoNoSpacing"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">I only start working on plans once I have received
proof of payment.<o:p></o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 18pt; mso-bidi-font-size: 11.0pt; mso-themecolor: text1; mso-themetint: 217;">Please allow 5 working
days for plans to be delivered to you.<o:p></o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 18pt; mso-bidi-font-size: 11.0pt; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></b></p>
<p class="MsoNoSpacing"><b><span face=""Calibri Light",sans-serif" style="color: #262626; mso-themecolor: text1; mso-themetint: 217;">Please use your name as
reference when you make payments and forward proof of payment to me. <o:p></o:p></span></b></p>
<p class="MsoNoSpacing"><a name="_Hlk77593872"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 18pt; mso-bidi-font-size: 9.0pt; mso-themecolor: text1; mso-themetint: 217;"><o:p><span style="text-decoration: none;"> </span></o:p></span></u></i></b></a></p>
<p class="MsoNoSpacing"><span style="mso-bookmark: _Hlk77593872;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 18pt; mso-bidi-font-size: 9.0pt; mso-themecolor: text1; mso-themetint: 217;">Banking details<o:p></o:p></span></u></i></b></span></p>
<p class="MsoNoSpacing"><span face="Calibri Light, sans-serif" style="color: #262626;"><span style="font-size: 24px;">Inquire via email </span></span></p><p class="MsoNoSpacing"><span face="Calibri Light, sans-serif" style="color: #262626;"><span style="font-size: 24px;">Melissajvn1986@gmail.com</span></span></p>
<span style="mso-bookmark: _Hlk77593872;"></span>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 9pt; mso-themecolor: text1; mso-themetint: 217;"><o:p> </o:p></span></b></p>
<p class="MsoNoSpacing"><b style="mso-bidi-font-weight: normal;"><i><u style="text-underline: dotted;"><span face=""Calibri Light",sans-serif" style="color: #262626; font-size: 14pt; mso-themecolor: text1; mso-themetint: 217;">Create a life you do not
need a holiday from<o:p></o:p></span></u></i></b></p><br /><p></p>Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com2tag:blogger.com,1999:blog-7950417259713584235.post-54988830576971397312020-11-17T00:33:00.009-08:002020-11-17T00:55:17.706-08:00Special on Spring Challenge 2020 Training programs<p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSNV7iooDJUyPuPR1ccciZbmdXV8xc6tC1Y3x43CJQ3ypOWyfU-0Ez5hdAzURXnAwKtNiVxHb9cvULP3frKbJXofXxwickH5x1-a5NkoHtaBRjRDUoSXua-qT5wqeX7A1f0jJKFuhoxO0/s2048/159BBA6C-0E38-4D88-A308-58AA18A30210.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1448" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSNV7iooDJUyPuPR1ccciZbmdXV8xc6tC1Y3x43CJQ3ypOWyfU-0Ez5hdAzURXnAwKtNiVxHb9cvULP3frKbJXofXxwickH5x1-a5NkoHtaBRjRDUoSXua-qT5wqeX7A1f0jJKFuhoxO0/w453-h640/159BBA6C-0E38-4D88-A308-58AA18A30210.jpeg" width="453" /></a></div><span style="font-family: arial;"><span style="background-color: white; text-align: center;">You can now get </span><span style="background-color: white; color: #333333; text-align: center;"> the training programs from Spring challenge 2020<br /></span></span><p></p><div style="background-color: white; color: #333333; text-align: justify;"><span style="font-family: arial;"><br /></span></div><span style="background-color: white; color: #333333;"><span style="font-family: arial;"><div style="text-align: justify;">• R700 will provide you with 8 weeks of training for home or gym.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">• Suited for all fitness levels</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">• No check-ins or follow ups</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><div style="font-family: Molengo; font-size: 14.85px; text-align: center;"><div style="font-size: 14.85px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgBVhu0QwszimSEO_JWafCO2hexo0Hzl4KjJmdBvz5WYuj1kJV8CpiLQ6YbEFfbzbdF9ItDqRicwwtP5poNaANAh2hMmnsz1Y57C7jgzd0I-XlY_Cdztw93q6XBk-eSXDLRdbH_-ug-6c/s2048/Estelle+Vos.jpg" style="font-family: arial; margin-left: 1em; margin-right: 1em; text-align: justify;"> </a></div></div></div></span></span><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxV0zuVV5x2e1O5EdbSfOAuXCxVvcBB1Z4046kcERAxVh0L_Teu_Me2lRTLg9HfUX8Bc0cmpBAMdq9sA9nOspJmPljAsUtUHx54e5flCKFDuqu8qKYREY_5u2ygNApd7HoZ2BiVqUwiOU/s2048/Results.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1639" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxV0zuVV5x2e1O5EdbSfOAuXCxVvcBB1Z4046kcERAxVh0L_Teu_Me2lRTLg9HfUX8Bc0cmpBAMdq9sA9nOspJmPljAsUtUHx54e5flCKFDuqu8qKYREY_5u2ygNApd7HoZ2BiVqUwiOU/w512-h640/Results.jpg" width="512" /></a></div><br /><div style="text-align: justify;"><br /></div>
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com1tag:blogger.com,1999:blog-7950417259713584235.post-73696484025847246262020-06-14T12:48:00.001-07:002020-11-17T03:59:15.832-08:00Special price on New Years Challenge 2020 training programs <div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">Hello Friends, </span></div>
<div class="" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYjz1aKyOdLgbRakSDRuQ-2WCCdP0mnEQ9LSik8bwV30e__oLLvN36udX3DCDLAfRhgn_wk6A3jyafVctjIUd0iHw5zwfEtor2uvOnsvmWNJmRV0FfEp2zS97ihZxZtIaw6I4Bc8rWQDE/s1600/IMG_0865.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYjz1aKyOdLgbRakSDRuQ-2WCCdP0mnEQ9LSik8bwV30e__oLLvN36udX3DCDLAfRhgn_wk6A3jyafVctjIUd0iHw5zwfEtor2uvOnsvmWNJmRV0FfEp2zS97ihZxZtIaw6I4Bc8rWQDE/s640/IMG_0865.jpeg" width="360" /></a></div>
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<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">I am running a little special on the training programs from the previous challenge.</span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><div style="text-align: center;">
• R700 will provide you with 8 weeks of training for home or gym.</div>
<div style="text-align: center;">
• Suited for all fitness levels</div>
<div style="text-align: center;">
• Includes progressions and regressions </div>
</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Make this YOUR year!!! </span></div>
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com2tag:blogger.com,1999:blog-7950417259713584235.post-74417664596155915472020-06-12T12:53:00.009-07:002020-06-17T00:25:11.731-07:00Purchase link to The Active Living Meal Guide <span style="font-family: arial, helvetica, sans-serif;"><font face="arial"><i>Hello Friends, </i><div class="separator" style="clear: both; text-align: center;"><br /></div></font></span><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><span style="font-family: arial, helvetica, sans-serif;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY2qRnPQXjUo8wm1q9Zmn0ifDqdMgWb5y9dBqy7Eco9IC88PUsQR6xis0otv2PZkYb7dZf6ivHLjIrKMfPfxCIeDjVbUNoxkXSje3aXY86zB-nf0Hgf7uj2CYf1xYNPV5VB2sJd1MgO14/s4032/IMG_0173.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><font face="arial"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY2qRnPQXjUo8wm1q9Zmn0ifDqdMgWb5y9dBqy7Eco9IC88PUsQR6xis0otv2PZkYb7dZf6ivHLjIrKMfPfxCIeDjVbUNoxkXSje3aXY86zB-nf0Hgf7uj2CYf1xYNPV5VB2sJd1MgO14/w300-h400/IMG_0173.jpeg" width="300" /></font></a></div></span></blockquote><font face="arial"><span style="font-family: arial, helvetica, sans-serif;">I have just made purchasing <b><i>The Active Living Meal Guide</i></b> so much easier! </span><br />
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<span style="font-family: arial, helvetica, sans-serif;"><span style="background-color: white; color: #1c1e21;">T H A N K you for your support so far! </span><span style="background-color: white; color: #1c1e21;">I’ve sold over 150 copies of my <i>Active Living Meal Guide</i>.</span></span><br />
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<span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><i><u>This eBook :</u></i></span></span></font></div><div><span style="font-family: arial, helvetica, sans-serif;"><font face="arial"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><br /></span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;">- Includes <b>40</b> of my delicious recipes</span></font></span></div><div><span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><font face="arial">(10 breakfast, 20 main meals, 10 snack ideas) <span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/te/1/16/1f347.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🍇</span></span><span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t10/1/16/1f349.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🍉</span></span><span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t4c/1/16/1f367.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🍧</span></span><span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t4e/1/16/1f369.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">🍩</span></span></font></span></span></div><div><span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><font face="arial">- So simple to prepare, your toddler can do it <span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t57/1/16/1f609.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">😉</span></span></font></span></span></div><div><span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><font face="arial">- Calorie breakdown for each meal</font></span></span></div><div><span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><font face="arial">- Macro tables</font></span></span></div><div><font face="arial"><span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;">- No cutting any food groups <span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tdd/1/16/274c.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">❌</span></span></span></span><br />
<span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline;"><span style="color: rgba(0, 0, 0, 0);"><br /></span></span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><i><u>How can my book help you? </u></i></span></span><br />
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<span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;">By choosing certain meals every day, you can determine the amount of calories you are consuming. </span></span><br />
<span style="font-family: arial, helvetica, sans-serif;"><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;">This is useful whether you are on a fat loss journey, or just eating mindfully and trying to maintain your current weight.</span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;"><br /></span><span class="text_exposed_show" style="background-color: white; color: #1c1e21; display: inline;">Take advantage of this offer. </span></span><br />
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com1tag:blogger.com,1999:blog-7950417259713584235.post-85521432949013934162019-07-25T05:23:00.000-07:002019-07-25T05:23:12.143-07:00Beef soup - Slow cooker winter warmers <div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOuib21DzBY4vrzzxRN7jh6eJ565AcRlJu1CZGUQzJMJr1rjVWHur5MFqXO85njIxf_bWgoi3yponllPkYnXziUanlU4OocU3Tf6kY-X0FuvgQ5DhvGqfhBgmaLtJVpgdcLPEM6rvAYo0/s1600/unnamed+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOuib21DzBY4vrzzxRN7jh6eJ565AcRlJu1CZGUQzJMJr1rjVWHur5MFqXO85njIxf_bWgoi3yponllPkYnXziUanlU4OocU3Tf6kY-X0FuvgQ5DhvGqfhBgmaLtJVpgdcLPEM6rvAYo0/s640/unnamed+%25281%2529.jpg" width="640" /></a></div>
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I've been in the mood for one of these bowls for so long and it's actually no effort if you just pop it in the slow cooker. <br />
<br />
Here's what I did:<br />
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Added 500g soft beef shin with 2x beef stock cubes and a cup of water to the slow cooker. Leave it on high for 2 hours.<br />
Add: ( you can use your own ideas, but this was my veggies)<br />
400g butternut<br />
400g chopped green beans<br />
400g zucchini<br />
1 can 4-bean mix ( drained)<br />
Mix 1 packet of brown onion soup with 1-.1.5L water and pour that over the veggies. <br />
Leave on high for 2-3 more hours.<br />
<br />
Makes 6 servings of roughly 250 calories each.<br />
<br />
Bon Ap!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTCjsP8XKTdz78xvyH0cOobz7YYWKEt64pDCzNc8Ohg2Nn0S-BOuBHKHCdSfIENuRf1a6pmuuaJ68Dm2ZPvNLZUqPTxhm-q0KomFFzegFYByE3Ns7A6_pKbs0Gwmw0gIyzmB4f1AwoE6M/s1600/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTCjsP8XKTdz78xvyH0cOobz7YYWKEt64pDCzNc8Ohg2Nn0S-BOuBHKHCdSfIENuRf1a6pmuuaJ68Dm2ZPvNLZUqPTxhm-q0KomFFzegFYByE3Ns7A6_pKbs0Gwmw0gIyzmB4f1AwoE6M/s640/unnamed.jpg" width="640" /></a></div>
<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-87248338989941513352018-12-18T01:59:00.002-08:002018-12-18T02:02:43.284-08:00The Green Juice Fast <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkMJyJ9_GrDCQEanjsa39hOSjBwRm9vvCDgb-RB5TKgnyKRAVXmMousZaAmsO_2Cdc-F9Iqvr3UYW1aX1WFG7xB12aTv8VuCpRcjv8BjN61kLCLRamz-TxOhwq0cY_b88FDIdLLk9MMIQ/s1600/Green+juice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="665" data-original-width="1000" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkMJyJ9_GrDCQEanjsa39hOSjBwRm9vvCDgb-RB5TKgnyKRAVXmMousZaAmsO_2Cdc-F9Iqvr3UYW1aX1WFG7xB12aTv8VuCpRcjv8BjN61kLCLRamz-TxOhwq0cY_b88FDIdLLk9MMIQ/s640/Green+juice.jpg" width="640" /></a></div>
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<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 9.4pt; margin-left: 0cm; margin-right: 0cm; margin-top: 18.75pt; mso-outline-level: 2;">
<b><u><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">The 24-HOUR fast<o:p></o:p></span></u></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 9.4pt; margin-left: 0cm; margin-right: 0cm; margin-top: 18.75pt; mso-outline-level: 2;">
<b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">FASTING: WHAT IS IT? <o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;"><b>Fasting</b> is the
voluntary avoidance of food (and sometimes certain beverages) for a set period.
Although it has been used for purposes that are unrelated to health, fasting
has been used to heal the body for thousands of years. Hippocrates (commonly
known as the “Father of Medicine”) is one of the first documented physicians to
publicly support the health benefits of fasting. He believed that abstaining
from food for a period can help the body heal itself from a disease. Since
then, fasting has been used by people across the world to support a healthy
life.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Among
the many types of fasts available, it can be challenging to know which methods
are most effective.<span style="mso-spacerun: yes;"> </span>The 24 hours Fast
consists of eating one big meal (usually dinner) and then avoiding all
food until dinner the following day.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 9.4pt; margin-left: 0cm; margin-right: 0cm; margin-top: 18.75pt; mso-outline-level: 2;">
<b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">IS FASTING SAFE?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">One
common misconception about intermittent fasting is that it is unsafe. While
there are certainly ways that fasting can be made unsafe, intermittent fasting
is healthy for nearly all individuals. There are, of course, rare exceptions
where fasting is not appropriate at certain times or for certain individuals.
However, the intermittent fasting that is followed here is so temporary that
nearly everyone can experience the <b>benefits of fasting. </b><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">In
fact, research has shown that intermittent fasting can serve as a much safer
alternative to restrictive diets. When calories are restricted, a complex
series of intricate events is triggered, including the “activation of cellular
stress response elements, improved autophagy, modification of apoptosis, and
alteration in hormonal balance.” Intermittent fasting helps reduce
the adverse effects of chronic calorie restriction, including malnutrition.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 9.4pt; margin-left: 0cm; margin-right: 0cm; margin-top: 18.75pt; mso-outline-level: 2;">
<b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">TIPS FOR STARTING YOUR FIRST 24-HOUR FAST<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Do
you fast once a week.<span style="mso-spacerun: yes;"> </span>For example, every
Monday. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">As
you begin to plan your first 24-hour fast, there are some important
considerations to be aware of. For you to see 24-hour fasting benefits, you
need to be sure that you are eating the correct foods prior to your fast.
First, be sure that the last meal prior to your fast is full of healthy
fats. This can include foods such as fish, nuts, avocados, and olive oil.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Foods
containing healthy fats will help you feel full for a longer period and will
reduce tempting cravings. Second, plan to drink plenty of water during
your fast to suppress feelings of hunger. Often, feeling hungry is a sign of
thirst. Also, be sure that you are drinking lots water during your
intermittent fast. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">24-HOUR FASTING BENEFITS</span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">One
of the most important questions about fasting is “what are the 24-hour fasting
benefits that I can expect to experience?” Because of the unique way that
intermittent fasting works with the body, there is a wide range of improvements
that people see when they begin fasting. Some of these benefits can be observed
within a very short period, while others require regular fasting over several
months or years. Intermittent fasting directly impacts numerous parts of the
body, especially those that help regulate weight. Explore some of the
24-hour fasting benefits that you are likely to see after starting intermittent
fasting.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 9.4pt; margin-left: 0cm; margin-right: 0cm; margin-top: 18.75pt; mso-outline-level: 2;">
<b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">INTERMITTENT FASTING SUPPORTS WT. LOSS<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">One
of the most significant 24-hour fasting benefits is weight loss. At first
glance, it might seem like the reduction of calories that occurs with regular fasting
is the main reason for losing weight. However, the reduced calorie intake is
not the sole reason behind the weight loss that many experiences because of
intermittent fasting. There are complex processes that occur during a fasting
period that are the root causes for successful weight loss.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">For
example, it is thought that fasting may <o:p></o:p></span></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt; mso-list: l1 level1 lfo1;"><b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/28091348"><span style="mso-color-alt: windowtext; text-decoration: none; text-underline: none;">assist
with lipid metabolism</span></a></span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;"> <o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt; mso-list: l1 level1 lfo1;"><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">improve fasting glucose levels<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt; mso-list: l1 level1 lfo1;"><b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/29086496"><span style="mso-color-alt: windowtext; text-decoration: none; text-underline: none;">improve
body composition</span></a> </span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">in those who are overweight<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt; mso-list: l1 level1 lfo1;"><b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/28715993"><span style="mso-color-alt: windowtext; text-decoration: none; text-underline: none;">fasting
influences metabolic regulation</span></a></span></b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;"> due
to its impact on “circadian biology, the gut microbiome, and modifiable
lifestyle behaviours, such as sleep.”<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 9.4pt; margin-left: 0cm; margin-right: 0cm; margin-top: 18.75pt; mso-outline-level: 2;">
<b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">ADDITIONAL 24-HOUR FASTING BENEFITS<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Improved
weight loss and a longer lifespan are not the only 24-hour fasting benefits.
There are many other ways that regular intermittent fasting has been proven to
positively affect one’s health. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Research
has linked intermittent fasting to; <o:p></o:p></span></div>
<ul style="margin-top: 0cm;" type="disc">
<li class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt; mso-list: l0 level1 lfo2;"><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">improved gut health<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt; mso-list: l0 level1 lfo2;"><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">stabilized blood sugar levels <o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt; mso-list: l0 level1 lfo2;"><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">reduced inflammation<o:p></o:p></span></li>
</ul>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Studies
have even found that intermittent fasting could prevent certain types of
cancer, lower your risk of type 2 diabetes, and prevent Alzheimer’s disease.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">One
of the most commonly overlooked 24-hour fasting benefits is the added time it
puts back into your day. Making multiple meals and snacks every day is
time-consuming. Even if you dine at a restaurant or choose a prepared meal
option, the act of dining takes time. Fasting helps give you more time to focus
on things that are important to you, such as family, friends, exercise,
reading, and more.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">The
list provided above isn’t an exhaustive list of every one of the potential
24-hour fasting benefits. Researchers are still examining the link between
fasting and its impact on various parts of the body. As we learn more about the
effect that intermittent fasting has on our health, fasting is more than just a
temporary diet or a fad. Instead, this time-tested practice can unleash a whole-body
transformation.<o:p></o:p></span></div>
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<b><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; text-transform: uppercase;">FASTING HACKS<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Although
fasting has many wonderful benefits, it can be a shock to your system at
first. Whether you have never tried intermittent fasting, or if you have
tried and struggled in the past, it is key to acknowledge that fasting can be
challenging at first. The best way to overcome the associated struggles is to
make your fast as easy as possible. That’s why I have developed a few favorite
fasting “hacks” to make your transition a bit smoother.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">One
of my favorite hacks is to use green juice when beginning to fast. Ideally only
water during your 24-hour fasting period. Drinking green juice while fasting is
also incredibly beneficial. Between your once-per-day meal, sip on 1-2 cups of green
juice. Green juice is dense in exceptional nutrients. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Because
you are giving your body a break from food, the energy you would spend on
digestion can help heal the body. When you add the healing nutrients in liquid
form, you are giving your body tools it needs to restore itself.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt; line-height: 107%;">Easy green juice recipe:<o:p></o:p></span></b></div>
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">1 bag of spinach<o:p></o:p></span></div>
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">1 bag of kale/swiss chard<o:p></o:p></span></div>
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">1 cucumber<o:p></o:p></span></div>
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">1 lemon with peel<o:p></o:p></span></div>
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">Small piece of ginger<o:p></o:p></span></div>
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<span style="font-family: "calibri light" , sans-serif; font-size: 12.0pt;">4-6 celery sticks<o:p></o:p></span></div>
<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com2tag:blogger.com,1999:blog-7950417259713584235.post-43662805262818907112018-12-18T01:48:00.001-08:002018-12-18T01:54:37.521-08:00Berry balls <div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71aL1mltoEUhBqM3uWYWJEOWr8GTfgyNyuInig4-Ce1-yxortPxLT5igBgh6bsBwPhVeiPZGrfVonqdDIeO7zouX7ipEW4Rfu1FpT7lmVGEGj8u3OWoqSKJ52bnqTl_5wZaQBYBIfknE/s1600/Berry+balls+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1488" height="344" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71aL1mltoEUhBqM3uWYWJEOWr8GTfgyNyuInig4-Ce1-yxortPxLT5igBgh6bsBwPhVeiPZGrfVonqdDIeO7zouX7ipEW4Rfu1FpT7lmVGEGj8u3OWoqSKJ52bnqTl_5wZaQBYBIfknE/s640/Berry+balls+3.JPG" width="640" /></a></div>
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I want to share this quickie, but goodie with you! It really makes a great snack for the festive season when you need something between meals. The come at 50 calories per ball, so you can have 2 for a snack. Experiment with different berries for different flavors!<br />
<br />
<i><b>Ingredients: </b></i><br />
<br />
1 cup berries of choice ( I used blueberries)<br />
80g oats<br />
35g coconut flour<br />
20g coconut flakes<br />
40g honey<br />
<br />
Blend everything in the food processor until a ball forms. I made the balls in 20g servings. Roll the balls in coconut/chia mixture. Refrigerate.<br />
<br />
Makes 15 servings<br />
<br />
Enjoy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKsfpKkLEUnCo9mVGpuyQ1tMVuBDR3yHaIdkak2CkftWaZ2LpdPuCFlBxZwMGCuhz6ALGzRLxUVCcBn8I0qIJulGo5Rs_OXEuVyNSYIxvQXwoFRk1chT7kTNwJgp2aK8p87Bvug-EEmRA/s1600/Berry+balls+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKsfpKkLEUnCo9mVGpuyQ1tMVuBDR3yHaIdkak2CkftWaZ2LpdPuCFlBxZwMGCuhz6ALGzRLxUVCcBn8I0qIJulGo5Rs_OXEuVyNSYIxvQXwoFRk1chT7kTNwJgp2aK8p87Bvug-EEmRA/s640/Berry+balls+2.JPG" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lqr9PL8A1MIZ6f_ycytV-YhVu4AOSVpjYhF_zx2nFfzZWVsXKE1_gx45JAZFmdB1-oaof7f1LV1JjlU-FlvOGR8DwtK9uerjvzJ-1OsGcLoORxyrs17nWeREmBXtfp_8o_kcTZcUxpo/s1600/Berry+balls.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lqr9PL8A1MIZ6f_ycytV-YhVu4AOSVpjYhF_zx2nFfzZWVsXKE1_gx45JAZFmdB1-oaof7f1LV1JjlU-FlvOGR8DwtK9uerjvzJ-1OsGcLoORxyrs17nWeREmBXtfp_8o_kcTZcUxpo/s640/Berry+balls.JPG" width="640" /></a></div>
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com1tag:blogger.com,1999:blog-7950417259713584235.post-28622330674643937472018-10-01T11:39:00.002-07:002018-12-18T01:33:44.136-08:00Metabolic adaptation explained <div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: x-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>HAVE YOU LOST AND REGAINED THE SAME WEIGHT OVER AND OVER? YOU MAY BE STRUGGLING WITH A SLOW METABOLISM THAT HAS BEEN DAMAGED BY YO-YO DIETING.</i></span></span></div>
<div style="background-color: white; border: 0px; margin: 0px; padding: 0px;">
<span style="font-size: x-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<span style="font-size: x-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">What many people don't realize, however, is that constant yo-yo dieting, over training and limiting the amount of food you eat can have an effect on your body's ability to metabolize food.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br />"Metabolic adaptation', , is the phenomenon referring to the body's physiological adaptation or natural response to long term calorie restriction or deficit. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">This deficit can be a result of reduced calorie intake, increased calorie expenditure through exercise, or a combination of the two.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br />Essentially, metabolic adaptation can come about as a result of your body's attempt to maintain energy balance and prevent starvation. He actually thinks you are not going to feed him anymore. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">One main reason why metabolic damage or adaptivity can occur is when our calorie deficit is too large (that is, the energy going in is less than energy going out), which essentially tells our bodies to slow down metabolism in order to preserve energy. Simply put, you are not eating enough, and haven't been for some time.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br />When you lose a lot of weight, the body's adaptation response is to start trying to conserve energy by reducing the number of calories you burn. ( By slowing down your metabolism) As a result, this can make you feel hungrier and increase food cravings. This may cause a halt in your weight loss efforts, which can make you feel unsuccessful and miserable that you abandon your weight loss efforts and gain the weight back as a result.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">The most common reason for metabolic issues is starvation type diets, fad diets, followed by long periods of over-eating and then under-eating again. Yo-yo diet in other words.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><i>Does any of this sound familiar?</i></span><br />
<i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br />'I'm dieting but I don't seem to be losing weight'</span><br /><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">'I started losing weight on this diet I'm following but it's all come to stop' </span><br /><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">'I started this diet that worked for me in the past but it's not working this time around and it's really frustrating me. I think I need to eat less and train more'.</span></i><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br />Signs and symptoms to look for which suggest there is some form of metabolic dysfunction include:</span><br />
<br />
<ul style="background-color: white; border: 0px; box-sizing: inherit; list-style: none; margin: 0px 0px 20px; padding: 0px 0px 0px 2em;">
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Bloating</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Gas</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Constipation and/or diarrhea</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Reflux or heart burn</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Low energy or fatigue</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Increased hunger and food cravings</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Reduced libido</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Oedema -- fluid retention, especially in the calves or ankles</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Anxiety and depression</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Weight gain or stubborn weight loss</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Loss of muscle mass</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Irregularity or cessation of periods in women</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Low immunity, recurring and/or prolonged colds and flu</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Sleep disturbances</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Changes in mood</span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">If these symptoms are affecting your day-to-day life, it's best to see a health professional in order to help restore balance. Depending on the severity of your hormone imbalance, as well as any biochemical dysfunction, this will determine how involved your treatment plan is. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /><u><b>To help out your body and metabolism, try following these tips.</b></u></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /><b>1. Avoid over training</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">While it's still important to move your body on a regular basis, over-exercising may cause more harm.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">The best thing you can do to help yourself if you find yourself in this situation is to rein in the exercise. Rest and recovery is absolutely essential and if you're someone who is training five or more days a week and even twice a day, it is recommended you cut back on the metabolic conditioning and long-duration cardio.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Reducing the intensity and duration of your training sessions will see an improvement. You may continue doing some strength training to help maintain muscle mass, which is prone to break down faster in these states.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">This doesn't mean limiting your calories or cutting out foods. Eating a variety of whole foods, and treating yourself once in a while, is important.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /><b>2. Focus on a balanced, healthy diet</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">The initial step in rectifying these issues is to aim towards a healthy homeostasis. By that I mean cleaning up your diet by eating more whole foods because they force your body to expend more calories through digestion, which means your metabolism is already on its way to improving,</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Diet is essential to make sure your body is getting the right macro nutrients, vitamins, minerals and antioxidants to help prevent further stress on the body. A professional can help you formulate the right plan for you. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /><b>3. Make de-stressing a priority</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Stress management is vital. If you have added stress from work, finances, unhealthy relationships and so on, it will add to the emotional stress on the body and create more of an imbalance.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Engage in some stress management activities such as yoga, meditation, tai chi or even slow walks on the beach.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /><b>4. Sleep!</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Sleep is the time your body undergoes physical and mental repair. Make sure you are going to bed at a reasonable time and are getting a good night's sleep.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">If you are struggling in this area, it's important that you find ways to improve it.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b><br />5. Look after your gut</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">With more research showing the importance of a healthy gut, it's important to make your gut health a priority, for both metabolism and overall health.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Your gut health is crucial because it determines how you digest food, including the amount of energy you expend digesting it, how much of the food you eat is actually stored, and finally what your body does not need and excrete. A healthy gut is imperative to a healthier metabolism adaptation.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><i><b><br />Finally, to avoid metabolic damage or starvation mode to start with; </b></i></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span>
<br />
<ul style="border: 0px; box-sizing: inherit; list-style: none; margin: 0px 0px 20px; padding: 0px 0px 0px 2em;">
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Avoid fad diets like the plague -- they are temporary and not sustainable.</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Increase your protein intake -- protein has a high satiety so it will keep you fuller.</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Eat every three hours to encourage your body to trust that you are going to nourish it regularly, hence giving your body less of a reason to latch onto food and store it as fat.</span></li>
<li style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: disc; margin: 0px 0px 6px; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Avoid processed foods -- they require little digestive effort because a lot of the processes required during digestion are missing due to the fact that they are processed.</span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Source and further reading:</span></div>
<div style="border: 0px; box-sizing: inherit; line-height: 1.75rem; list-style: none; padding: 0px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">https://www.huffingtonpost.com.au/2016/09/19/this-is-what-metabolic-damage-is-and-how-you-can-fix-it_a_21474452/</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">http://www.trimmedandtoned.com/metabolic-damage-explained-keep-losing-weight-consistently/</span></div>
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<span style="font-family: "proximanova" , "noto sans kr" , "helvetica neue" , "helvetica" , "roboto" , "arial" , "pro w3" , "hiragino kaku gothic pro" , "osaka" , , "meiryo" , , "ms pgothic" , sans-serif;"><span style="font-size: 18px;">https://www.pritikin.com/yo-yo-dieting-metabolic-damage</span></span></div>
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-14691647671068241272018-09-17T06:28:00.001-07:002018-09-17T06:28:48.245-07:00Cappaccino protein muffins <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQjGttORlLSi_TWJp1zYCcvKSOyIRR8Tr5TFyCfaRbx416MoBaBWhW1fq6dlDrYSMcIvRNlh7IqdC67uQ0sZW5GAVCryNXLdZfP9oz1nyx56OmYJUc0FTWxZ5CeRmHXGcg3ootaYAkC-0/s1600/IMG_5787+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQjGttORlLSi_TWJp1zYCcvKSOyIRR8Tr5TFyCfaRbx416MoBaBWhW1fq6dlDrYSMcIvRNlh7IqdC67uQ0sZW5GAVCryNXLdZfP9oz1nyx56OmYJUc0FTWxZ5CeRmHXGcg3ootaYAkC-0/s640/IMG_5787+%2528Large%2529.JPG" width="640" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Hello there,</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Hope everyone is doing great! Titan has an awesome new protein on the market and then I just had to turn it into a muffin! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBpOaVGOEhsiHve7B_yT4FozBZn5JhOF2nNXi7drWOGI4HacTxnCGNN7YW-OClOrxTPjpz5rf-hbfKQtfavgaS2-q0-k61f4xC8U1XwLaSe6m8pJ54wbO6C90eLlsAvupw0ZMEDmHsBh8/s1600/IMG_5775+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1038" data-original-width="1321" height="502" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBpOaVGOEhsiHve7B_yT4FozBZn5JhOF2nNXi7drWOGI4HacTxnCGNN7YW-OClOrxTPjpz5rf-hbfKQtfavgaS2-q0-k61f4xC8U1XwLaSe6m8pJ54wbO6C90eLlsAvupw0ZMEDmHsBh8/s640/IMG_5775+%2528Large%2529.JPG" width="640" /></span></a></div>
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<span style="color: #333333;"><span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Cappuccino
choc chip protein muffins</u></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333;"><br /></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">1 1/2 cups oatmeal
flour ( make your own by just whizzing it in your food processor) </span></span></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">2 scoops Cappuccino
whey (60g)</span></span></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">1 tsp baking powder</span></span></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">1/2 tsp salt</span></span></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">1/2 cup xylitol</span></span></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">2 egg whites + 1
whole egg</span></span></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">1 cup almond milk ( any milk really)</span></span></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">4 bags of squish<br /> </span></span></span><span style="color: #333333;"><br style="mso-special-character: line-break;" /></span><span style="color: #333333;"><br /></span><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">Mix everything good
together and divide between 12 muffin pans </span></span></span><br /><span style="color: #333333;"><span class="apple-style-span"><span style="background: white;">Bake at 180deg for 30min</span></span></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background: white; color: #333333;">Choc chips for decoration. </span><o:p></o:p></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">Enjoy!</span></span></div>
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-91881894619450555432018-06-26T10:24:00.000-07:002018-06-26T10:24:15.567-07:00Super easy lactation bars<div class="separator" style="clear: both; text-align: center;">
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Hello friends,<br />
<br />
I want to share with you this quick and easy lactation bar recipe. If you are a breastfeeding mother, you know it can be hard to get hold of food. So food that can be eaten with one hand is even more welcome!<br />
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You will need: <br />
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100g of dates soaked in 1 cup boiling water<br />
100g Nut butter of choice ( I used almond butter)<br />
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Blend these 3 ingredients in a food processor until smooth<br />
Add 200g raw oats and 20g chia seeds.<br />
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I also added a handful of dried cranberries.<br />
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Mix well and press into a lined baking tray. Choc chips for decoration ...lol<br />
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You can add chopped nuts to this recipe, I've done it before. Just keep in mind, everything you add will bump calories.<br />
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Leave in the freezer until it is set and cut into bars. Enjoy!<br />
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-44164593216747259732018-02-28T00:10:00.000-08:002018-02-28T00:10:16.714-08:00Orange Almond flour cake with Titan whey cream cheese frosting <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv1PdoOCZwi10O4C1v25pND99d5FfBQGDqlE87dSYUGvLDKhCJqThNXMVY-Z0pUyUj2g86TuGFr_lQ_vrMsgpiiCspl7DNm8MAB0wxnGsEPpFzBjOR-xiEF6N-b7ueYfuwCqk6GtVGJsU/s1600/IMG_4722+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv1PdoOCZwi10O4C1v25pND99d5FfBQGDqlE87dSYUGvLDKhCJqThNXMVY-Z0pUyUj2g86TuGFr_lQ_vrMsgpiiCspl7DNm8MAB0wxnGsEPpFzBjOR-xiEF6N-b7ueYfuwCqk6GtVGJsU/s640/IMG_4722+%2528Large%2529.JPG" width="640" /></a></div>
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Hello ladies,<br />
<br />
Hope everyone is well? I went on a big baking spree over the weekend. One recipe that stood out to me was this almond flour cake. It was superb. I ate the last piece today and it was still amazing so I can say it lasted 5-6 days in the fridge. Great for 'make-ahead' snacks. This delicious cake is also refined sugar free and gluten free.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIAb_Art-gtuIej6B9pJy83TUZbDFasxZvKvFHMdM7Oa3cXBIIcrdUI8U4qHpwrtITiSLFKhxC2Zw4gqvCJvjRBspMcgDJqtWbFxu_MtDpTDxzmQslBMJUnz6JKQ85O0wgF25evGS0nm8/s1600/IMG_4716+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIAb_Art-gtuIej6B9pJy83TUZbDFasxZvKvFHMdM7Oa3cXBIIcrdUI8U4qHpwrtITiSLFKhxC2Zw4gqvCJvjRBspMcgDJqtWbFxu_MtDpTDxzmQslBMJUnz6JKQ85O0wgF25evGS0nm8/s400/IMG_4716+%2528Large%2529.JPG" width="400" /></a><i>Ingredients:</i><br />
4 large eggs<br />
150g honey<br />
1 tablespoon vanilla essence<br />
150g almond flour<br />
1/2 teaspoon salt<br />
1/2 teaspoon baking powder<br />
<br />
I wanted to give this cake a zesty orange flavor, so I added the juice of 1/4 of an orange and about 1-2 teaspoons grated orange rind.<br />
<br />
Mix everything together very well and bake for 45 minutes ( or if toothpick comes out clean) in 200 degrees oven.<br />
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<u><i>Optional frosting:</i></u><br />
60g Titan whey in vanilla<br />
160g medium fat cream cheese plain<br />
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1 teaspoon orange rind<br />
2 teaspoons fresh orange juice<br />
Mix very well and top once your cake has cooled off.<br />
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Makes 8 servings. This will become a regular thing in my house from now on! :)<br />
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Bon ap!<br />
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-42442656956736198462018-02-04T08:55:00.002-08:002018-02-04T08:55:34.055-08:003 snack tips for busy people! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6eXli3QnyP2pDl6jDnWs6mFeCJ9VEVOPtJiUadtiFEtwW57MjY60U4Ej0MnpTmCKQOvuNA3eWYCTsHTwH7TwGUaUY-Ef83fFQxb7VZMrloYzdOXrXNqL6ZZLd2vvBd-l3a880Hwgy_hM/s1600/Joya+apple+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6eXli3QnyP2pDl6jDnWs6mFeCJ9VEVOPtJiUadtiFEtwW57MjY60U4Ej0MnpTmCKQOvuNA3eWYCTsHTwH7TwGUaUY-Ef83fFQxb7VZMrloYzdOXrXNqL6ZZLd2vvBd-l3a880Hwgy_hM/s640/Joya+apple+%2528Large%2529.JPG" width="640" /></a></div>
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Hello friends,<br />
<br />
I want to share this quick 3 super easy snack tips with you. If you are mostly on the run, like me, you will find it convenient.<br />
<br />
Look for JOYA in Woolworths stores. I don't think you will be able to find them much longer. Don't miss out on these sweet, crunchy apples!<br />
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1. JOYA and peanut butter<br />
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No recipe needed here. Too quick and easy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Pq10r41-VNrqbkiSADYsm_i-KuwmO9-fXbK9TCctV5O0Zv0GSrK4KaUnR2ESvoRDuiN5W2uViGW3ARrXENlh_5RrJmWMO3mnC9af05JWtiWuCBoxXoTUmeETq62hGd8rYU3GQEABF1I/s1600/Apple+nutbutter+2+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Pq10r41-VNrqbkiSADYsm_i-KuwmO9-fXbK9TCctV5O0Zv0GSrK4KaUnR2ESvoRDuiN5W2uViGW3ARrXENlh_5RrJmWMO3mnC9af05JWtiWuCBoxXoTUmeETq62hGd8rYU3GQEABF1I/s640/Apple+nutbutter+2+%2528Large%2529.JPG" width="640" /></a></div>
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Just control yourself on the nut butter, although healthy, they pack a few calories! Try to limit to 1 teaspoon<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8IQIygyegNeqju1_33-bIsVtbdggJIn1yGG94XML_5s9XIDw_i3KcYZrOemHW6PUnkMqHLVAzUCSfDkTmqn8ef49uLdGGxhP01snmo7xxdtD-DqU9heYzjMcJfBkyGQH_PrcGwLV3Jls/s1600/apple+nutbutter+3+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8IQIygyegNeqju1_33-bIsVtbdggJIn1yGG94XML_5s9XIDw_i3KcYZrOemHW6PUnkMqHLVAzUCSfDkTmqn8ef49uLdGGxhP01snmo7xxdtD-DqU9heYzjMcJfBkyGQH_PrcGwLV3Jls/s640/apple+nutbutter+3+%2528Large%2529.JPG" width="640" /></a></div>
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2. JOYA compot<br />
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Peel and cut your apples. Cover with water in a pot. Bring to boil and turn down heat. Let it simmer for 30-40 minutes.<br />
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You can add it to your yogurt in place of the whole fruit, or just enjoy with a few chopped nuts.<br />
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3. Shake and JOYA<br />
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Have a delicious, crunchy JOYA with cinnamon as a side to your Titan whey!<br />
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-27167487591522466502018-01-25T09:31:00.000-08:002018-01-25T09:31:13.652-08:00Mighty meatballs <div class="separator" style="clear: both; text-align: center;">
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Hello friends,<br />
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I want to share a quick meatball recipe with you. I love making these and freezing them in the correct portion sizes.<br />
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You will need:<br />
1 kg extra lean ground beef<br />
3 eggs<br />
3 medium sized grated carrots<br />
1 medium sized chopped onion<br />
1 medium sized chopped bell pepper<br />
For seasoning I use:<br />
Fresh garlic<br />
Salt and pepper<br />
Worcester sauce<br />
(You can spice how you like it)<br />
<br />
Mix everything together very well and divide into 12 portions. This will give you a 75g serving of lean beef.<br />
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Bake in a preheated oven for 30 minutes at 180deg<br />
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Enjoy! :)Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-51136873441515486132017-12-31T02:26:00.002-08:002017-12-31T02:27:00.722-08:00Crunchy summer salad with JOYA apples <div class="separator" style="clear: both; text-align: center;">
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These JOYA apples makes a lovely contribution to any summer salad due to his tarty sweetness. I just love the added crunch!<br />
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All you need to make this super easy salad:<br />
2-3 cups shredded cabbage and carrots<br />
2 tablespoons dried cranberries or goji berries. ( I used a combination)<br />
1 tablespoon chopped walnuts<br />
<br />
Layer your ingredients.<br />
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For the dressing mix the following:<br />
<br />
60 g light mayonnaise<br />
15 g honey<br />
dash of milk<br />
squeeze of lemon juice.<br />
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Simply pour over your salad and enjoy as a side to your BBQ.<br />
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-36170319255515233052017-11-19T05:19:00.003-08:002017-11-19T05:19:43.727-08:00<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Georgia, Times New Roman, serif;">Hello friends, </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">You know I like to share with you all the amazing little things that I find and enjoy everyday. The newest little gem on my list is JOYA. You've probably seen me posting about this apple. </span><br />
<span style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
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<span style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">I found JOYA in store inside Woolworths. You can only get these delicious, crunchy, red apples from selected Woolworths stores. </span></span><br />
<span style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqrMfqxhba_DKV23wsO9vNFsUZCrf2Gmde9Dmv8Ff9EzmsWkMmkjOhhACSPijMTqnTMdly_JvNXKjz5nKiD6D2BoIYVXKIxDvqxsdUhXn951NYj5O89sfbTqDt_1PFdza6Xxe7UJgVWAY/s1600/JOya_02+%2528Large%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqrMfqxhba_DKV23wsO9vNFsUZCrf2Gmde9Dmv8Ff9EzmsWkMmkjOhhACSPijMTqnTMdly_JvNXKjz5nKiD6D2BoIYVXKIxDvqxsdUhXn951NYj5O89sfbTqDt_1PFdza6Xxe7UJgVWAY/s640/JOya_02+%2528Large%2529.JPG" width="426" /></a><span style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">Why do I love them? They are sweet, yet tart, juicy with an amazing crunch. They make out to be a great eating apple. As you can see, I am not the only one in my family who enjoys them. :)</span></span><br />
<span style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTNRRD7nPOYmcdGjIhAPE44R0yswCcosyLJ9hIMk4mxBqaTY60nlcELA6EAH6uDci8JweApr8doxpJg-Z1hNXzT1uWb2dvIOV4ZwfTPdQXdKpLkT7rZ7oqsPfZNH5frLz15IL4tLLGzMQ/s1600/Joya_01+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"></span></a><span style="font-family: Georgia, Times New Roman, serif; font-weight: normal;"><span style="background-color: white;">"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? </span></span></h4>
<h4>
<span style="font-family: Georgia, Times New Roman, serif; font-weight: normal;"><span style="background-color: white;">What health benefits are associated with eating apples?</span></span></h4>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Apples are extremely rich in important </span>antioxidants<span style="background-color: white;">, flavanoids, and dietary fiber.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="background-color: white;"><span style="font-family: Georgia, Times New Roman, serif;">Apples contain almost no fat, sodium or cholesterol.</span></span></div>
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<div style="background-color: white; box-sizing: border-box; line-height: 26px; margin-bottom: 25px;">
<span style="font-family: Georgia, Times New Roman, serif;">Apples deserve to be called "nutritional powerhouses". </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><u><br /></u></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><u><br /></u></span></div>
<div style="background-color: white; box-sizing: border-box; line-height: 26px; margin-bottom: 25px;">
<u style="font-family: Georgia, "Times New Roman", serif;">They contain the following important nutrients:</u></div>
<ul style="background-color: white; box-sizing: border-box; list-style-image: initial; list-style-position: initial; margin: -10px 0px 25px 7px; padding-left: 20px;">
<li style="box-sizing: border-box; line-height: 26px; margin: 15px 0px 0px;"><span style="font-family: Georgia, Times New Roman, serif;">Vitamin C - a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body's resistance against infectious agents.</span></li>
<li style="box-sizing: border-box; line-height: 26px; margin: 15px 0px 0px;"><span style="font-family: Georgia, Times New Roman, serif;">B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in maintaining red blood cells and the nervous system in good health.</span></li>
<li style="box-sizing: border-box; line-height: 26px; margin: 15px 0px 0px;"><span style="font-family: Georgia, Times New Roman, serif;">Dietary fiber - a diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising.</span></li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMTNf0DHgjfxX_FGJVGRWQfUVo1KWZUoIR_ANShMO0iIZ_IkaMJQOscEDTUM5Mv7Wh66YufzX6KFEdpCvLbN5_f0bW_K1B5bR7IPnoeL5SsXqo7MXdIBbTPCBUms_g6T1ZhorprwWUPWs/s1600/IMG_4295+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMTNf0DHgjfxX_FGJVGRWQfUVo1KWZUoIR_ANShMO0iIZ_IkaMJQOscEDTUM5Mv7Wh66YufzX6KFEdpCvLbN5_f0bW_K1B5bR7IPnoeL5SsXqo7MXdIBbTPCBUms_g6T1ZhorprwWUPWs/s400/IMG_4295+%2528Large%2529.JPG" width="400" /></span></a></div>
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<li style="box-sizing: border-box; line-height: 26px; margin: 15px 0px 0px;"><span style="font-family: Georgia, Times New Roman, serif;">Phytonutrients - apples are rich in polyphenolic compounds". These phytonutrients help protect the body from the effects of free radicals.</span></li>
<li style="box-sizing: border-box; line-height: 26px; margin: 15px 0px 0px;"><span style="font-family: Georgia, Times New Roman, serif;">Minerals such as calcium, potassium, and phosphorus. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMv06fSJzt5pji3qj-J7imAstStMinyQNn_ODUUWNPH8bBFEwcxzPmDev2fyWIaXtqGJAbhWpZQBIy7pSRdnxvziYy3z8OFhO3aP4HjlpZQ_F4dSy9ylnsoFPlTwp_w2V0EcQf9-F3KpQ/s1600/IMG_4293+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMv06fSJzt5pji3qj-J7imAstStMinyQNn_ODUUWNPH8bBFEwcxzPmDev2fyWIaXtqGJAbhWpZQBIy7pSRdnxvziYy3z8OFhO3aP4HjlpZQ_F4dSy9ylnsoFPlTwp_w2V0EcQf9-F3KpQ/s640/IMG_4293+%2528Large%2529.JPG" width="640" /></a></span></li>
</ul>
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<span style="font-family: Georgia, Times New Roman, serif;">So go on, get you daily energy boost now! </span></div>
</div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">http://joyaapples.co.za/</span></div>
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-59468373441628561382017-11-08T05:39:00.000-08:002017-11-08T05:39:03.768-08:00Titan whey choc chip cookies <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZA9uXzASzHm0kp7SPQy7AKWSF27zkEtJQ38ZVMXUMPnWo5QXjHMZUalcisyNeBAgRnzaS3XMA6IvrRDcnRpO_VfaKX2ENK6Jw31tbilu6bEgRXP-nbJ8ReqUo3jD_Oij5V1wAKZMCJB0/s1600/Cookies+7+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZA9uXzASzHm0kp7SPQy7AKWSF27zkEtJQ38ZVMXUMPnWo5QXjHMZUalcisyNeBAgRnzaS3XMA6IvrRDcnRpO_VfaKX2ENK6Jw31tbilu6bEgRXP-nbJ8ReqUo3jD_Oij5V1wAKZMCJB0/s640/Cookies+7+%2528Large%2529.JPG" width="640" /></a></div>
<br />
Hello everyone,<br />
<br />
It's been a while since I posted a recipe, but I must say things have been hectic. We are also expecting our second baby. Very very excited to share with you this news!<br />
<br />
If you are looking for something for the sweet tooth, this protein cookie is it!<br />
<br />
<u>Ingredients:</u><br />
1 can drained chickpeas<br />
2 tablespoons peanut butter<br />
1 tablespoon honey<br />
2 scoops Titan whey protein<br />
1 egg<br />
1 teaspoon baking powder<br />
pinch of salt<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCDkI2z4iWaEHcnEKtHnbsA0Iqrx6H33BnaAuTgsBnFsI_N51YRqEVLw3nRP0H36g5uYAt5S-CnvBNzCMgxwLtkMIMnpMmmNCZZnuHcH16V9qU73FQWMAe5VbdehBT1gOpW9wE1fBSdU4/s1600/cookies+1+%2528Large%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCDkI2z4iWaEHcnEKtHnbsA0Iqrx6H33BnaAuTgsBnFsI_N51YRqEVLw3nRP0H36g5uYAt5S-CnvBNzCMgxwLtkMIMnpMmmNCZZnuHcH16V9qU73FQWMAe5VbdehBT1gOpW9wE1fBSdU4/s320/cookies+1+%2528Large%2529.JPG" width="320" /></a>I always start by blending my chickpeas in the food processor , than adding the egg. Add the rest of the ingredients.<br />
<br />
Blend everything together VERY well until the mixture is smooth. Make sure there is no more little chickpeas floating around. <br />
<br />
Add your choc chips when everything is done and stir through your batter. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiUJ9f0Ho69exXdwBCDm9Ru_5L8KscAuaHIZb2H_qg2_mTEXN0Cb2ihaXMWHe2G6xav4BKJ4ixj2Tw91ObWmxc9xFlSqqFfz5gIP8RdQMShjiMJb_FKrrkyqAc4Bn2aDnaf0bSjR_ABFg/s1600/cookies+2+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiUJ9f0Ho69exXdwBCDm9Ru_5L8KscAuaHIZb2H_qg2_mTEXN0Cb2ihaXMWHe2G6xav4BKJ4ixj2Tw91ObWmxc9xFlSqqFfz5gIP8RdQMShjiMJb_FKrrkyqAc4Bn2aDnaf0bSjR_ABFg/s320/cookies+2+%2528Large%2529.JPG" width="320" /></a></div>
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Line a baking tray with baking paper and scoop tablespoons of batter on the tray.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggtC2Ve7LA5alwCU8ln0cH9APx9bjTj6sFW4W2Q49mklmJcFpLTtLrHaKk23nQgZXgM2ASJKzRSpB0q2SgPb3VqMrZY8unp-4PXguTnNF97yjQR8GcAkyKbtR3EI-CDw93ez7hx2mG5qo/s1600/cookies+4+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggtC2Ve7LA5alwCU8ln0cH9APx9bjTj6sFW4W2Q49mklmJcFpLTtLrHaKk23nQgZXgM2ASJKzRSpB0q2SgPb3VqMrZY8unp-4PXguTnNF97yjQR8GcAkyKbtR3EI-CDw93ez7hx2mG5qo/s640/cookies+4+%2528Large%2529.JPG" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXWZzbWWtdE8XY0O7pjFsggCLyTvafNs2oOB0FdAslZQJZIh1_6D4D845N5LOqb9Es2OYf_b_vCyBsKxr7uX71N-I0gkzDCWHCv08oJgOchszWjhhu5YlSLsZKXISzyJyl5bvSRPZiJkw/s1600/Cookies+5+%2528Large%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXWZzbWWtdE8XY0O7pjFsggCLyTvafNs2oOB0FdAslZQJZIh1_6D4D845N5LOqb9Es2OYf_b_vCyBsKxr7uX71N-I0gkzDCWHCv08oJgOchszWjhhu5YlSLsZKXISzyJyl5bvSRPZiJkw/s640/Cookies+5+%2528Large%2529.JPG" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi10pOCS1oNXxIFjRx0AoKfzQngZiivQZni4z3y6F51S7tofvp_Q72iXy-ql_4EhujYrUVbbcTc3KvctjDhLyBHa8W1_taYrx8ELEQ64fUHrpDpPwMgkaZ0CViHO80oJ581MzkA3P2thfk/s1600/Cookies+6+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi10pOCS1oNXxIFjRx0AoKfzQngZiivQZni4z3y6F51S7tofvp_Q72iXy-ql_4EhujYrUVbbcTc3KvctjDhLyBHa8W1_taYrx8ELEQ64fUHrpDpPwMgkaZ0CViHO80oJ581MzkA3P2thfk/s640/Cookies+6+%2528Large%2529.JPG" width="640" /></a></div>
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Baking 15-20 minutes (or as needed) in a 200 deg oven. I almost burned mine!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilFZqAxHH2K5qaR5u089eaJ8YfKIx3AAf7RU2QWBz-Vjmi-J9gFVqALGTc_D3117kGWGmWRVF0Sh7kQ8-VwVrDkGXLkBj7w1Z3rEqSkAlYRvIun3js-5QoDqa5m7kl92G6fXLnfCPUGw8/s1600/Cookies+8+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilFZqAxHH2K5qaR5u089eaJ8YfKIx3AAf7RU2QWBz-Vjmi-J9gFVqALGTc_D3117kGWGmWRVF0Sh7kQ8-VwVrDkGXLkBj7w1Z3rEqSkAlYRvIun3js-5QoDqa5m7kl92G6fXLnfCPUGw8/s640/Cookies+8+%2528Large%2529.JPG" width="640" /></a></div>
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Makes 12 cookies<br />
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Bon Ap!Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-62892433702173245172017-09-19T04:28:00.002-07:002017-09-19T04:28:46.025-07:00Butternut and Cauliflower Cottage Pie <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNXy5FM5SbWl-JMOVp10zdB9UDZLAMi_wQ_net5a_c9jG9c1Vl-FU5ycfjlnuoSc_ue9BQ-7mSfQRzilgi2FJWaxajOcAPdpcChknlkxSZqncdKMfsVKv_wi9djb6TAd2NRA1iV5PjuBs/s1600/IMG_3850+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNXy5FM5SbWl-JMOVp10zdB9UDZLAMi_wQ_net5a_c9jG9c1Vl-FU5ycfjlnuoSc_ue9BQ-7mSfQRzilgi2FJWaxajOcAPdpcChknlkxSZqncdKMfsVKv_wi9djb6TAd2NRA1iV5PjuBs/s640/IMG_3850+%2528Large%2529.JPG" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3aot0Ek-R2gCHiCJd5DxIAg-TYQgCu_Lm0L9UCDRfVgeKDtHUzamL5a8NmSInb9joBJprLtpwuKLskLnNajpfauCe-vU3EoDEH9k9sb4gcomvG33boP7ZY4SILNobtONXRg0NF9ZwlA/s1600/IMG_3782+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje3aot0Ek-R2gCHiCJd5DxIAg-TYQgCu_Lm0L9UCDRfVgeKDtHUzamL5a8NmSInb9joBJprLtpwuKLskLnNajpfauCe-vU3EoDEH9k9sb4gcomvG33boP7ZY4SILNobtONXRg0NF9ZwlA/s320/IMG_3782+%2528Large%2529.JPG" width="320" /></a>Hello Friends,<br />
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Today I'm sharing a delicious recipe with you that I threw together in no time at all. This was so fast and easy and I think it has more flavor than the real deal.<br />
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You will need 1kg butternut and 1 large head of cauliflower. Steam or cook them together until soft<br />
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In a pan grill together 1 large onion and 1 teaspoon of fresh garlic. Add 1kg extra lean beef mince and spices to taste. I added 1 packet of savoury mince sauce (optional) . When the mince is slightly cooked, add to oven dish. I love to use the red braai spice from Ina paarman on my red meat. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZH8u6yBZ6PydwqgPWf2R6OfpcCKigrC7ZjsO9UmWTLc5G79vQdQUmJqbExuqr291F-VyfG6OFlvtO69wlSm_BYyBIcOFcARMp6tyv5amfhmiL9omnq9VtGBqAoMBuZfExZJy-Htc0XG8/s1600/IMG_3789+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1600" height="408" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZH8u6yBZ6PydwqgPWf2R6OfpcCKigrC7ZjsO9UmWTLc5G79vQdQUmJqbExuqr291F-VyfG6OFlvtO69wlSm_BYyBIcOFcARMp6tyv5amfhmiL9omnq9VtGBqAoMBuZfExZJy-Htc0XG8/s640/IMG_3789+%2528Large%2529.JPG" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpUtqFumnFUg0BU0tG_-6vyDoV_YyIba2KBOd-AgDuwoet9LuKWS8dv7P2JxIDgKfyNOyFPIL9HFvLw2Wv0VL6jePLobhum4RNs4T9wItwZHS_wtBnLJo0MLW-BoN7tNQ0gUC_WAiyiew/s1600/IMG_3783+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpUtqFumnFUg0BU0tG_-6vyDoV_YyIba2KBOd-AgDuwoet9LuKWS8dv7P2JxIDgKfyNOyFPIL9HFvLw2Wv0VL6jePLobhum4RNs4T9wItwZHS_wtBnLJo0MLW-BoN7tNQ0gUC_WAiyiew/s320/IMG_3783+%2528Large%2529.JPG" width="320" /></a>Blend your steamed butternut and cauliflower until smooth. Salt and pepper to taste. I added freshly chopped chives for extra flavour.<br />
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If the consistency is too thick to spread, add a little bit of the water you steamed your veggies in. Just be careful to not add too much, as you don't want the mixture to run.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM4Swg8w1McW_CFETvGvDX6yyexaWGHSiF76BkoHUdrk36MGucDKVn6hsLHljZ95AFqLTX_KRMXaYpq5F2YlJ1iMgYr3gAxmQQGYe5J7ohMhQz_BIEIbuKd3vUixOhDXoWmHd8Pb7lXqE/s1600/IMG_3790+%2528Large%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM4Swg8w1McW_CFETvGvDX6yyexaWGHSiF76BkoHUdrk36MGucDKVn6hsLHljZ95AFqLTX_KRMXaYpq5F2YlJ1iMgYr3gAxmQQGYe5J7ohMhQz_BIEIbuKd3vUixOhDXoWmHd8Pb7lXqE/s640/IMG_3790+%2528Large%2529.JPG" width="640" /></a><br />
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Now you spread the butternut mixture evenly over your mince in the oven dish.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirIw5S_5AvJPk928MUiEGcRHA_AmtSeTBlYfyD0MxSvPGyYwNwkZmoZNAg_6U2VYGRxFgdAsUptR4bCIjS6VyYNxULDSHUqDLNNbOrcvg9yrTrT6EHoTwS4hG-U0KVj14bndxlu_lnD1k/s1600/IMG_3792+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirIw5S_5AvJPk928MUiEGcRHA_AmtSeTBlYfyD0MxSvPGyYwNwkZmoZNAg_6U2VYGRxFgdAsUptR4bCIjS6VyYNxULDSHUqDLNNbOrcvg9yrTrT6EHoTwS4hG-U0KVj14bndxlu_lnD1k/s640/IMG_3792+%2528Large%2529.JPG" width="640" /></a></div>
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Oven bake for about 30minutes at 200deg.<br />
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There you go. You can thank me later :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggxNuesltLugldL1M7wPc1xZJ07iSKHVt01DFM-ZHXYc8rFScTbLarkQladAVXufJSYEaoyXuMnWJ1nbRZjy4u1jerKZNVEbWTLEVtQkR430feL1hFTo4QlAZA2jKQJWLQPpLrWlQ0Vek/s1600/IMG_3843+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggxNuesltLugldL1M7wPc1xZJ07iSKHVt01DFM-ZHXYc8rFScTbLarkQladAVXufJSYEaoyXuMnWJ1nbRZjy4u1jerKZNVEbWTLEVtQkR430feL1hFTo4QlAZA2jKQJWLQPpLrWlQ0Vek/s640/IMG_3843+%2528Large%2529.JPG" width="640" /></a></div>
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Bon appetite!Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com1tag:blogger.com,1999:blog-7950417259713584235.post-5539318180795203712017-09-04T23:49:00.001-07:002017-09-05T03:37:45.569-07:00What does it take? <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmRpJMGwQpzikLPZLg0SN8Yk1pnVTlK-Jk244NQhr7I4qiJH7t1_T5z08DArB5kDvilvdK90jk9zSbnUyy4gIBl8-GS-PBaG1cbKtRbA6Tk4-e2Exp3ezNw935a2wwdMl7y-YCjhvr1gQ/s1600/2017-04-09+Melissa+-+LR-26.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1167" data-original-width="1168" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmRpJMGwQpzikLPZLg0SN8Yk1pnVTlK-Jk244NQhr7I4qiJH7t1_T5z08DArB5kDvilvdK90jk9zSbnUyy4gIBl8-GS-PBaG1cbKtRbA6Tk4-e2Exp3ezNw935a2wwdMl7y-YCjhvr1gQ/s320/2017-04-09+Melissa+-+LR-26.jpg" width="320" /></a>I've been contemplating to write this blog for so long, just decided to jump at it. </div>
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I receive so many messages/emails of people who say they will do ANYTHING to lose weight. They even list what they have done and what they are willing to do on top of that. </div>
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Client buys a plan, 1st week great, 2nd week good... 3rd week.... diet is not working. Client is done. </div>
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Let's paint a bigger picture. When you have alot of weight to lose, you can easily drop n few kg by simply making better food choices. When you reach the stage where you have plateaued, it is not that simple anymore. You need to be much more meticulous about what goes into your mouth. You need to be moving more and burn calories to burn fat. </div>
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The question you should be asking yourself, is this worth it for you? Is this a lifestyle that you do want to pursue? By simply following a plan I give you , here and there, it's not going to happen for you. If you do not adhere to your given macros, how would we know to make adaptions to your plan? Calories also need to be adjusted monthly to progress towards your goal. </div>
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I'm writing from my own experience and 10 years of settling into this type of lifestyle. It took me YEARS to find the balance. Sometimes I still battle. </div>
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1. You NEED to stick to your diet. </div>
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2. What you eat determines 80% of how you look. </div>
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3. You cannot sneak a glass of wine, spill on your macros and think your body will not pick up on it. Everything counts. </div>
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4. Condiments adds calories, which means your weigh loss deficit is no longer a deficit. This includes the honey you put into your tea! </div>
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5. WEEKENDS are the silent death. Why does everyone spoil their diet on a weekend? They are out of routine and goes into relaxing mode. This is when you should be more focused on staying on track, just because this is what makes the difference between success and failure. </div>
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6. You cannot fix food binges with more cardio. You cannot out train a bad diet! </div>
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7. You cannot TONE and not build muscle. Toning is building muscle. You need muscle to have shape when your bodyfat comes down, otherwise there will only be skin and bone. </div>
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8. If you want to get stage lean, you need to follow the rules 95% of the time. </div>
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9. Sneaking cookies and chocolate IS going stall your progress. </div>
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10. MINDSET is everything. a Positive mindset will get you further than any great genetics would! </div>
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Next time you say you will do anything, think about what you are willing to sacrifice to get there. </div>
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Being lean or thin isn't everything, being happy is. If you enjoy a glass of wine with friends, think about whether you are prepared to give that up to go do your cardio.</div>
Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com1tag:blogger.com,1999:blog-7950417259713584235.post-69353324252047519242017-07-16T12:29:00.002-07:002017-07-16T12:29:43.331-07:00Sweet potato and chicken gratin <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIqBdJ_kLDDSGZlg7b9p6BJd2PhQK_mR82nJ5SNVqEIzsq0SYvkJ7sCSmjjYhzEnXtO42tmgnS7rMKiTrk4l7x-FHfObD0Rccy3s4UfU0Kn6hIPqQX79jrSuiX4urDhZs_JU2Zppu8edU/s1600/IMG_3367.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIqBdJ_kLDDSGZlg7b9p6BJd2PhQK_mR82nJ5SNVqEIzsq0SYvkJ7sCSmjjYhzEnXtO42tmgnS7rMKiTrk4l7x-FHfObD0Rccy3s4UfU0Kn6hIPqQX79jrSuiX4urDhZs_JU2Zppu8edU/s640/IMG_3367.JPG" width="640" /></a></div>
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Hello Everyone,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK0d9gutp1ja0H-e9EourtFo8Bz1zGTUHm9wBhET6AnbeDv5SO8A9lBoHrMmwdLmbYJDPWB9x5LlxeNtDAssywJjXD-jvAcfJgzB3IhQP_41m9LZgQ5dMFuerJqSEOzL_WZpe0lVwampc/s1600/IMG_3339.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK0d9gutp1ja0H-e9EourtFo8Bz1zGTUHm9wBhET6AnbeDv5SO8A9lBoHrMmwdLmbYJDPWB9x5LlxeNtDAssywJjXD-jvAcfJgzB3IhQP_41m9LZgQ5dMFuerJqSEOzL_WZpe0lVwampc/s320/IMG_3339.JPG" width="320" /></a>This month I wanted to go for something salty, since we have been doing sweet recipes 2 months in a row now. The most questions I get, by far, is how to make chicken interesting. Well, you will love this one.<br />
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Pre-heat your oven to 200deg.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOA1UdSo-5W2kEn1hUDaDuo3Wp1kx905Lft7Qpgqy5P9glcydmN32x_1_IV4bAU9-XiWgAcTF_QO7junzWXFS7pGgqh3kUb0HTO_mkUXf4Mb6kXzcTZycfD_VvXn-20SoYSWinYckK_os/s1600/IMG_3340.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOA1UdSo-5W2kEn1hUDaDuo3Wp1kx905Lft7Qpgqy5P9glcydmN32x_1_IV4bAU9-XiWgAcTF_QO7junzWXFS7pGgqh3kUb0HTO_mkUXf4Mb6kXzcTZycfD_VvXn-20SoYSWinYckK_os/s320/IMG_3340.JPG" width="320" /></a>Start by peeling and chopping 600g sweet potatoes very thin. Lay them out on a lined baking tray and oven bake until soft.<br />
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I added some salt and pepper to taste. I know I eat way too much salt, but luckily my blood pressure is good. :)<br />
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<i>The rest of your ingredients:</i><br />
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450g cooked chicken. (chopped)<br />
Half a red onion (chopped, you will lightly fry with with a clove of garlic and some fresh herbs of choice)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI2cm6NWZA4XKR6yFWcGyl1GZSvrGlJm2_BwJA0X1NOXypSXpzRmat9uHfQy1LPepofjUeS4kNZ1y_u-Yn2FfBGEwcgRs__pTwvnm5MIaCHJ_K0Xg856YE7VuI5gsGA9gojNi0MZQnTJQ/s1600/IMG_3341.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI2cm6NWZA4XKR6yFWcGyl1GZSvrGlJm2_BwJA0X1NOXypSXpzRmat9uHfQy1LPepofjUeS4kNZ1y_u-Yn2FfBGEwcgRs__pTwvnm5MIaCHJ_K0Xg856YE7VuI5gsGA9gojNi0MZQnTJQ/s640/IMG_3341.JPG" width="640" /></a></div>
2 whole eggs<br />
180g egg whites OR 3 more whole eggs<br />
150g cottage cheese<br />
60g grated medium fat Gouda ( or cheese of choice)<br />
Few sprinkles Parmesan (grated)<br />
1 chopped tomato<br />
200g fresh spinach<br />
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Add the eggs and cottage cheese to a blender and mix well. Add the chicken and pulse just 2-3 times. You don't want your chicken too fine.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-3syz8lPdmwYEbE5oEcUfHtNRJTect-nkYfPix8CFbvb6nqXWB2Tjb4MvpgRelUAjt-9cPuVpwptpapJdmAcaEulEYxugzvTok-uO5oEskCmrWeZfuhLOzbTp3oyO0EI9t0HMLD2vqz0/s1600/IMG_3342.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-3syz8lPdmwYEbE5oEcUfHtNRJTect-nkYfPix8CFbvb6nqXWB2Tjb4MvpgRelUAjt-9cPuVpwptpapJdmAcaEulEYxugzvTok-uO5oEskCmrWeZfuhLOzbTp3oyO0EI9t0HMLD2vqz0/s640/IMG_3342.JPG" width="640" /></a></div>
Now you will begin the layering. First add an layer of sweet potato. Followed by a layer of spinach, then chicken, then a sprinkle of Parmesan.<br />
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Repeat this. <br />
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On the top layer, add the tomatoes and grated cheese.<br />
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Reduce your oven to 175 degrees for baking your gratin slowly.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71sCYcM_VTCqrhyphenhyphena16z4JDqEADg4_8aa8oklQ4VFcf9QfEP3Z5exltAoGMKpmxwjomxz0Zw5E31lGdJB6vLdqo7xTLLMCrFrVyBb2wvqpIkNOHqvVolPxNhyphenhyphenLncwWJqcTMNpzYYcx0ks/s1600/IMG_3345.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71sCYcM_VTCqrhyphenhyphena16z4JDqEADg4_8aa8oklQ4VFcf9QfEP3Z5exltAoGMKpmxwjomxz0Zw5E31lGdJB6vLdqo7xTLLMCrFrVyBb2wvqpIkNOHqvVolPxNhyphenhyphenLncwWJqcTMNpzYYcx0ks/s400/IMG_3345.JPG" width="400" /></a></div>
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When it is done, put in the oven for 45 minutes. Check with a toothpick when it is cooked on the inside. <br />
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To remove your gratin, hold a plate over the pan and flip. Add another plate over the gratin and flip him right side up.<br />
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I got 4 very big servings out of mine. I am sure you can get away with 6-8 servings if you serve with vegetables<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2juDlHesYaDlfzAhmJAT0AvVu2K7j31FWsJxx_yK915ltTxIqXBo2BeKwzLB6JGF0KZIP0uf5Hi0bZ-c3soYQ6YWd9xoXCvyj4On0omn9HXhTPTKs5bTQSGoWSfeGH6LwFvQyIbKYgdU/s1600/IMG_3364.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2juDlHesYaDlfzAhmJAT0AvVu2K7j31FWsJxx_yK915ltTxIqXBo2BeKwzLB6JGF0KZIP0uf5Hi0bZ-c3soYQ6YWd9xoXCvyj4On0omn9HXhTPTKs5bTQSGoWSfeGH6LwFvQyIbKYgdU/s640/IMG_3364.JPG" width="640" /></a></div>
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Bon Ap :)<br />
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Macros for 4 servings . Calories 380 / Protein 43 / Fat 7.4 / Carb 31.4</div>
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com1tag:blogger.com,1999:blog-7950417259713584235.post-45347259022483401042017-06-10T07:31:00.002-07:002017-06-10T07:37:56.207-07:00Pink Lady apple pie with almond flour crust <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjsy9P-Ph8yl8AgSP2T8IZPQPYHon5x2sdd3Own6ETsYUKVX222OQEiSVq3d9fxlXizC0isOYPapmd9mUoJqqo05iUyVZx1kkIEa1_HjXNU5usCbTjRMVS0z8DX1kMP13IGRPPF29YroU/s1600/Junie+nuusbrief+067.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="826" data-original-width="1600" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjsy9P-Ph8yl8AgSP2T8IZPQPYHon5x2sdd3Own6ETsYUKVX222OQEiSVq3d9fxlXizC0isOYPapmd9mUoJqqo05iUyVZx1kkIEa1_HjXNU5usCbTjRMVS0z8DX1kMP13IGRPPF29YroU/s640/Junie+nuusbrief+067.JPG" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"> </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> Hello everyone, </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Hope you are all doing great. Mothers, it is now your turn to spoil Dad with this amazing almond flour crust apple pie for Fathers day. I swopped out some ingredients to put a more healthy spin on it and I must tell you, it is still absolutely delicious. Was also easy to throw together. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">For the crust: </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; text-align: justify; text-indent: -15px;">2 cups almond flour</span></div>
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<span style="text-indent: -15px;"><span style="font-family: "georgia" , "times new roman" , serif;">Pinch sea salt</span></span></div>
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<span style="text-indent: -15px;"><span style="font-family: "georgia" , "times new roman" , serif;">2 tablespoons coconut oil</span></span></div>
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<span style="text-indent: -15px;"><span style="font-family: "georgia" , "times new roman" , serif;">1 egg</span></span></div>
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<ol class="blog-yumprint-ingredients" style="font-family: Molengo; list-style-position: inside !important; list-style-type: none !important; margin: 0px !important; padding: 0px !important;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIvfiILbKzOhAUz-sAC_cE3Gc_5AT8Lvxbem2iei6GODd87lh3KzEY-kfOFf3C_JMBWMnZvq_jY-rQUdZZ3AKgvQyDQBkY0CyPG6BcLNX_x4Dr4Ta3rcrOQZhWifMOumjj9_i1SHCE4YA/s1600/Junie+nuusbrief+024+%2528Large%2529.JPG" imageanchor="1" style="clear: left; color: #6699cc; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration-line: none;"></a>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="3"><span style="font-family: "georgia" , "times new roman" , serif;">For the filling</span></li>
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<ol class="blog-yumprint-ingredients" style="font-family: Molengo; list-style-position: inside !important; list-style-type: none !important; margin: 0px !important; padding: 0px !important;">
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="0"><span style="font-family: "georgia" , "times new roman" , serif;">500g of Pink Lady apples. Peel and sliced thin </span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="0"><span style="font-family: "georgia" , "times new roman" , serif;">2 tablespoons honey</span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="2"><span style="font-family: "georgia" , "times new roman" , serif;">1 teaspoon cinnamon</span></li>
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<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="3"><span style="font-family: "georgia" , "times new roman" , serif;">1/2 teaspoon nutmeg</span></li>
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<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="4"><span style="font-family: "georgia" , "times new roman" , serif;">2 tablespoons arrowroot flour </span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="4"><span style="font-family: "georgia" , "times new roman" , serif;">(you get this from any health shop)</span></li>
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<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="5"><span style="font-family: "georgia" , "times new roman" , serif;">1 tablespoon lemon juice</span></li>
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<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="6"><span style="font-family: "georgia" , "times new roman" , serif;">Pinch sea s</span><span style="font-family: "georgia" , "times new roman" , serif;">alt</span></li>
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<span style="font-family: georgia, "times new roman", serif; text-indent: -15px;">For the topping</span><br />
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<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin: 4px 0px 0px !important; padding: 0px 0px 0px 15px !important; text-indent: -15px !important;" yumprintitem="6"><span style="font-family: georgia, "times new roman", serif;"><ol class="blog-yumprint-ingredients" style="list-style-position: inside; list-style-type: none; margin: 0px; padding: 0px; text-indent: 0px;">
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="0">1/3 cup almond flour</li>
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<ol class="blog-yumprint-ingredients" style="list-style-position: inside; list-style-type: none; margin: 0px; padding: 0px; text-indent: 0px;">
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="1">1/3 cup xylitol</li>
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<ol class="blog-yumprint-ingredients" style="list-style-position: inside; list-style-type: none; margin: 0px; padding: 0px; text-indent: 0px;">
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="2">1/2 cup oats </li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="3">4 tablespoons butter or margarine</li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="line-height: 21px; list-style-position: inside; list-style-type: none; margin: 4px 0px 0px; padding: 0px 0px 0px 15px; text-align: left; text-indent: -15px;" yumprintitem="3"><br /></li>
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<span style="font-family: georgia, "times new roman", serif;">Place flour and salt in food processor and pulse briefly (or bowl and use a mixer). Add coconut oil and egg and pulse briefly. Press dough with fingers into a 9-inch pie dish. Bake at 200deg for 10 minutes.</span></div>
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<span style="font-family: georgia, "times new roman", serif;">While pie is blind baking in the oven, put all ingredients into a large pan over medium heat. Cover the pan, and stir occasionally. Once the liquid from the apples has thickened and the flour has dissolved, remove from heat. Transfer the cooked apples to the blind-baked pie crust.</span></div>
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<span style="background-color: white; font-family: georgia, "times new roman", serif; font-size: 14.85px;">Pulse all of the ingredients for the topping, in a food processor. Spread the mixture over the top of your pie.</span></div>
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<span style="font-family: georgia, "times new roman", serif;">Bake the pie in the oven for 15-20 minutes at 200 deg , or until the crust is golden brown and the crumble has toasted up. Cool and serve.</span></div>
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-45983930401023157612017-05-11T11:30:00.000-07:002017-05-11T11:30:07.705-07:00Cranberry and Chia chocolate pancakesHello friends,<br />
<br />
I hope that everyone is keeping well? I have a recipe I would like to share with you. <br />
<br />
Treat your <span style="background-color: white; color: #555555; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif;">#</span>fitmom this Mother's day with these delicious cranberry and chia chocolate pancakes in bed. They are super easy to make. They won't flop, Dad :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk_UxndkxxTXQFwuSUxxEFiqObUyfUF5vb3ajLkOljdNLpf0Vn4yzMFaEffnsA2ZOjjk8hoFvXO49YTxyJMqeoUqdQOVbgU9oykFAXvt8q2POaUWS9uG9sx20O3FWe_z-PicMlqNd2i_U/s1600/May+recipe+007+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk_UxndkxxTXQFwuSUxxEFiqObUyfUF5vb3ajLkOljdNLpf0Vn4yzMFaEffnsA2ZOjjk8hoFvXO49YTxyJMqeoUqdQOVbgU9oykFAXvt8q2POaUWS9uG9sx20O3FWe_z-PicMlqNd2i_U/s640/May+recipe+007+%2528Large%2529.JPG" width="640" /></a></div>
<i><u><br /></u></i>
<i><u>Ingredients for pancake:</u></i><br />
200g eggwhites<br />
40g raw oats<br />
1 Tablespoon raw cocoa powder<br />
1 teaspoon chia seeds<br />
1 teaspoon flax seeds<br />
10g dried cranberries<br />
1 teaspoon vanilla essence<br />
a pinch of salt<br />
1 Teaspoon of coconut oil for the pan<br />
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<u><i>Toppings:</i></u><br />
2 teaspoon xylitol<br />
Tablespoon of honey<br />
a few cranberries to scatter<br />
Cinnamon<br />
<br />
Blend all your pancake ingredients together until smooth. Make sure you have an oiled hot pan on the stove. I devided my batter in 2, but you can make one big pancake if you want to.<br />
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Make sure to turn your pancake over. 2-3 minutes on a side should do the trick. <br />
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When it is cooked, put a teaspoon the peanutbutter and xylitol inside and close. Drizzle the honey over the pancakes and scatter your cranberries. Lightly dust with cinnamon.<br />
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Don't forget Mom's coffee :)<br />
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Happy Mother's day!<br />
<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com1tag:blogger.com,1999:blog-7950417259713584235.post-25688374445863219422017-01-31T06:33:00.000-08:002017-01-31T06:33:39.946-08:00Double layer Coconut and oat bars <div class="separator" style="clear: both; text-align: center;">
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I have a fantastic new recipe for you. This is one of those that evolved as I went with it... haha<br />
Let me know how it goes if you give it a try!<br />
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Mix together in a food processor:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVrf3G05JKFyr326OG347rrI8tLWCRK2V7m7pIil8QPI3ECynS9LHn5Wl43sGn_PoSuRgG2TZBIRfHBkJAyQPBdQeU9p84fAWnXquX-aL3bknYHZ61DuaPQXJBfiFUkD8ijkLiEn30MBY/s1600/Bars+004+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVrf3G05JKFyr326OG347rrI8tLWCRK2V7m7pIil8QPI3ECynS9LHn5Wl43sGn_PoSuRgG2TZBIRfHBkJAyQPBdQeU9p84fAWnXquX-aL3bknYHZ61DuaPQXJBfiFUkD8ijkLiEn30MBY/s320/Bars+004+%2528Large%2529.JPG" width="320" /></a>200g raw oats<br />
2 peeled bananas<br />
1/2 cup almond milk<br />
20g Tahihi from Crede<br />
20g flax seeds<br />
10g chia seeds<br />
I use the last 80g of my woolies granola mix (See picture) <br />
Add a few drops vanilla to the mixture. <br />
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I will be very stick and tough to handle. Spread it onto a baking sheet in a small baking tray.<br />
Make sure to spread the mixture evenly on the tray.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihfU1dxTupTb8HpuWzYeu6SqQRsjVKqF1-u_8LQ5mmJh78_hJG-CtMoE7gCgsaQVxdrxRGS3ZF4Y2WKJENU0dSSdcSlaLnZlJvBb8j7D5aAXY6MZLhPJg_FHst7LiYqYoGT0yTkKDQKdc/s1600/Bars+015+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihfU1dxTupTb8HpuWzYeu6SqQRsjVKqF1-u_8LQ5mmJh78_hJG-CtMoE7gCgsaQVxdrxRGS3ZF4Y2WKJENU0dSSdcSlaLnZlJvBb8j7D5aAXY6MZLhPJg_FHst7LiYqYoGT0yTkKDQKdc/s320/Bars+015+%2528Large%2529.JPG" width="213" /></a>Now combine the following:<br />
<br />
1/2 cup of melted coconut oil<br />
( I also use Crede - the coconut scented one)<br />
1 scoop Whey protein<br />
(Vanilla is a good choice but it does net really matter)<br />
<br />
1 Tablespoon cocoa<br />
<br />
Pour the mixture over the bars in the baking tray.<br />
<br />
Set in the fridge to set. It took about 3 hours to set completely. <br />
Cut in 12 servings.<br />
Keep the bars in the fridge. <br />
<br />
200 calories per bar <br />
<br />
<br />
<br />
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-58117338684114098762017-01-23T10:02:00.003-08:002017-01-23T10:02:37.465-08:00Soy and Tahini dressing <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhU2U2VXlQvrcQ8248fX-w3cafRKrC4O1U1ezw1BiTWMlfomotvKvc7B5oWsjmc1TAeiI1JVnOc1UPsdW-s4SLuCGUuFabJ2wTig6rz9owC4y1vYhBxrLHq1dgXrWilozc3VYuuJYAVpg/s1600/Dressing+008+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhU2U2VXlQvrcQ8248fX-w3cafRKrC4O1U1ezw1BiTWMlfomotvKvc7B5oWsjmc1TAeiI1JVnOc1UPsdW-s4SLuCGUuFabJ2wTig6rz9owC4y1vYhBxrLHq1dgXrWilozc3VYuuJYAVpg/s640/Dressing+008+%2528Large%2529.JPG" width="640" /></a></div>
<br />
I've never used tahini before, so I was quite keen to experiment and see what to do with it. I gave this dressing a go. You can use it as a salad dressing, but I dressed my chicken pasta in it. It was delish!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqijcuuUMo0M3XnoZsjEUBUrfqd2v5aa3mzY9PL4xFB88BcY9Pf0xh59YvYtrzP_1i3oEJ5SEeZlx44Ee7TyO0j6dPllfdDAAq3lQOir0P-JzHBbAtWZw0J9OOA3OdrueyP4uunjWM2Q0/s1600/Dressing+005+%2528Large%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqijcuuUMo0M3XnoZsjEUBUrfqd2v5aa3mzY9PL4xFB88BcY9Pf0xh59YvYtrzP_1i3oEJ5SEeZlx44Ee7TyO0j6dPllfdDAAq3lQOir0P-JzHBbAtWZw0J9OOA3OdrueyP4uunjWM2Q0/s320/Dressing+005+%2528Large%2529.JPG" width="200" /></a>I used:<br />
a teaspoon of tahini<br />
a tablespoon of olive oil<br />
Half of a freshly squeezed lemon<br />
a teaspoon of soy sauce<br />
Drizzle of honey<br />
Salt and pepper to taste.<br />
<br />
I just put everything in a small jar and shook until well mixed! It went really well with my dinner and the rocket leaves compliments all the flavors in the dressing.<br />
<br />
Wholesome goodness! Homemade!<br />
<br />
<br />
Enjoy!<br />
<br />
<br />
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<br />Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-39050729608151760332017-01-23T05:15:00.000-08:002017-01-23T07:13:55.770-08:00Fruity no-bake bars<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8sCT3RSFz0o3nwPtC-juY-qJlefweG2uywv3escjeHL-a7IRKqeII6P3XLuPhpQiZNZRppy7bBhq3819cNVj7fB8DSrTDt1SCZVzBEQgJKQg_LGaVsrXS95LXLhoMpTUWkRqL-f9zAU/s1600/Crede+bars+031+%2528Large%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8sCT3RSFz0o3nwPtC-juY-qJlefweG2uywv3escjeHL-a7IRKqeII6P3XLuPhpQiZNZRppy7bBhq3819cNVj7fB8DSrTDt1SCZVzBEQgJKQg_LGaVsrXS95LXLhoMpTUWkRqL-f9zAU/s640/Crede+bars+031+%2528Large%2529.JPG" width="640"></a></div>
<br>
Hello there ,<br>
<br>
Seems like I'm on roll in the no-bake department now. I mean... who's got time to wait for the oven!<br>
<br>
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<br>
<br>
<b><i><u>Ingredients:</u></i></b><br>
<br>
150g of a seed and nut mix. I used a granola from Woolworths (wallnuts, coconut, goji berries and cranberries, raisins, etc. )<br>
100g oats<br>
50g Crede Coconut flour<br>
<br>
<i>Toast these ingredients in a pan for a few minutes.</i><br>
<br>
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<br>
<b><i><u>Add to your pan:</u></i></b><br>
<br>
1 shot espresso<br>
1 tbsp coconut oil form Crede<br>
1 tbsp honey ( If you do not want them too sweet, you can omit. I would next time I make them)<div>50g Black chocolate <br>
<br>
125g vanilla whey protein<br>
1/2 cup Almond milk<br>
<br>
Mix very well. The mixture becomes very sticky and hard to manage. <br>
<br>
Line a small square baking tray with baking paper and scoop the mixture onto the paper. Smooth the mixture out. It is very sticky!<br>
<br>
Pop in the fridge for 2-3 hours before cutting your bars. I got 10 servings out of mine.<br>
<br>
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<br></div>Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0tag:blogger.com,1999:blog-7950417259713584235.post-24064467078529608422017-01-18T03:53:00.003-08:002017-01-18T05:10:03.619-08:00Chocolate no-bake protein bars<div class="ERSIngredients" style="box-sizing: border-box; line-height: inherit; margin: 0px 0px 10px; padding: 0px;">
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<div class="ERSIngredientsHeader ERSHeading" style="box-sizing: border-box; clear: none; font-weight: 700; line-height: inherit; margin: 1em 0px; padding: 0px;">
<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Ingredients</span></div>
<ul style="box-sizing: border-box; line-height: inherit; list-style: none; margin: 0px; padding: 0px;">
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">2 cups oats </span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">3 TBS flax seeds</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">2 TBS cacao powder</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">3 scoops whey protein </span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">¾ cup nut butter* (I used peanut butter from Oh mega nut butters)</span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">1.5 TBS coconut oil ( I used organic virgin coconut oil from Crede) </span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">⅓ cup honey </span></li>
<li class="ingredient" itemprop="ingredients" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; line-height: inherit; list-style: disc inside; margin: 0px 0px 0px 10px; padding: 0px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">50g chocolate chips - melted </span></li>
</ul>
<div class="ERSClear" style="box-sizing: border-box; clear: both; height: 0px; line-height: 0; margin: 0px; padding: 0px;">
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">Instructions</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Line 8x8 pan with parchment paper, set aside. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">In a large bowl, stir together dry ingredients (oats through protein powder). Set aside. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">In a medium microwave safe bowl, add nut butter, coconut oil, and honey. Microwave for 10-15 seconds, and stir until evenly combined. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Add wet ingredients to dry ingredients, stir gently until mixture is evenly combined. Mixture will be thick and heavy. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Press mixture into prepared pan, using hands to press evenly into all corners. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Place pan in refrigerator for 1 hour to set (or 30 minutes in freezer). </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Once bars have set, lift parchment paper from pan and place on cutting board. Using a large sharp knife, cut bars into servings. </span><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Store Chocolate Protein Oat Bars in airtight container in fridge. </span></div>
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Melissahttp://www.blogger.com/profile/06415834050757439679noreply@blogger.com0