High protein - Sweet breakfast pancakes

 Hello Friends,

How are all of you?

I want to share this versatile pancake recipe with you!  I was amazed at how good it tasted. lol.... Weird when you are amazed if your food taste good?  Haha!



Ingredients:

1 banana
4 egg whites

The batter should look something like this! 

1 Scoop Whey Protein powder (vanilla would be a good choice)

Optional:

1 Teaspoon of Flax seed
a Pinch of cinnamon
drop op almond essence

These are optional, but they do give a great taste to your pancake!

Put everything in the blender and whizz it up! Make sure your flax seed is broken up, otherwise you don't really get benefit from them.  You should get 3 pancakes out of the mix.  I did mine in the non-stick pan.  They go fast! so low heat! Roundabout 1-2min on  a side.  Might be less, depending on your heat.

I Used my QNT SPORT Whey

Nutritional info per serving:
Protein : 50g
Carbs: 20g
Fat: Basically nothing.

Enjoy this treat! I did!!!

How do YOU start your day?

 I will not be bombarding you with lots of facts today.  I just want to leave you with a thought. (kill you with a single thought... hahaha DArt Vader http://www.youtube.com/watch?v=g5EhMsb4HYQ  )
Anyone know this clip? Hahahaha! I love it.

Okay FOCUS. I strongly believe on how you start your day will set the trend for the rest of the day.  If you start your day with lots of coffee, it will be amazing! haha! joke!


Honestly, I have noticed that when I feel less positive some days, and I receive a positive word from someone, it changes everything.  Try this!  When you know that someone is having a difficult day, or going through something at some stage, send them a warm positive message! You WILL change that persons day - if only for a short while- then it was worth it.

Make this a positive day my friends! Stuff will always come your way.

YOUR own attitude will determine how it is going to affect your life.

Role of Vitamins and minerals

Hello my Friends...

Remember a few weeks back I asked you to ask questions about vitamins and minerals.  Well, for those interested to know the anwers------- Here they are! 

Enjoy! 

1.       Role of Vitamins and minerals:

Vitamins and minerals are micro nutrients. They are need in the body in very small quantities, never the less, plays a very important role.  They are involved in growth and maintenance of life.

They are not synthesized by our bodies, therefor needs to be ingested through the food we eat.

There are two categories namely:

(i)                Water soluble.

(ii)              Fat soluble.

Minerals divide in major and minor.  Depending on their need in the body.

For all vitamins and minerals there is a RDA. (Recommended daily allowance).  This is to avoid deficiencies and over dosing. So make sure you stay in the RDA.

 

2.       Questions:

a)      What vitamins are water soluble and which fat soluble and what does this mean?

The water soluble vitamins are Beta-carotene, B-complex and Vitamin C.  They are not stored in the body and needs to be replenished every day. Excess will be excreted in urine.

The fat soluble vitamins A, D, E, and K can be stored in the body for several months. They can actually accumulate and have toxic effects in mega dosages.

b)       What kind of pills can be easiest absorbed?

There is no difference in the ability to absorb, between difference forms of vitamins, that is, whether you are taking pills, or liquid, of chewable.  What does influence absorbability is the combination of vitamins and minerals you take, and foods you eat with it, as these vitamins and minerals influence each other.

c)      Can vitamins initiate muscle building?

Vitamins as such – cannot build muscle, but they are involved in the muscle building process.  Vitamin C and Vitamin B-complex are those that promote muscle building.  Vitamin C is involved with collagen formation, the substance that holds tissue together.  Antioxidants also protect the muscle breakdown. B-complex is involved in many processes from fat metabolism to energy levels during a workout.

d)      If supplementing with vitamin A etc. every day will your body become used to it?

No, your body will not become ‘used to’ vitamins, as he needs them on a daily basis for normal body processes.  Referring to Vitamin A, it is a fat soluble vitamin, which means that the body stores it.  Ingesting too much of this vitamin can cause toxicity.  Fat soluble vitamins can be stored by the body up to months.

e)       Do we really need vitamins and minerals supplements or is proper diet is good enough? If so, how often do we have to take it? Also, for a woman like me, what vitamin is recommended to help me cope with my workout, and help me have lean muscles?

If you eat a healthy balanced diet, consisting of grains, protein, dairy, vegetables, fruit and seeds, then you probably do not need to supplement. However, if you are an athlete, your body uses these substances in greater quantities.  If you work out on an everyday basis, additional Vitamin C and B-complex, and sometimes iron would be advised.

f)       Can you take in too much vitamins, if so, what happens to the excess?

Yes, you can.  Like I explained, you have water soluble vitamins.  If you ingest too much of these, the excess will just be excreted.  Then you have fat-soluble vitamins.  If you ingest too much of these, the body will store it, and cause toxicities.  Fat soluble vitamins are A, D, E, and K.  Only supplement these if advised by a health care practitioner. 

Nutrition in between Competitions

 Good evening my dearies! 

I hope everyone is great?  I sure am! Super excited for the next competition.  Just  a short 3  weeks to go.  It will be Grand Prix Gym&Co.  I love this show. Amazing atmosphere.  It was the first show I did in France last year! And my favourite to date I have ever done.  I hope this year will be just as good experience! 

I got a question -  It was about , how my nutrition (meals) look in between shows that is close together.  This is quite a challenge.  One would think, since you are already on a roll, you might as well carry on. Well... for me its not that easy! lol.  I stuff my face for a day, then I put on my big girl panties, suck it up, and carry on eating fish and green beans.  

I carry on cycling my carbs.  This is what I am doing right now.  I carb up on Mondays and Thursdays, rest is low carb days.  This have been my most effective weight loss tool yet.   EVER! I find it very manageable and easy to maintain!  

I have done the posts on carb cycling. You can them under Meal plans.  The only change is, that I eat much less fruit during show prep.  This high GI sugars will make weight loss just more difficult.  
I do however have a slice of pineapple every now and then. I make sure it is around workouts though. 

You need to try things and learn to get to know your body.  Know what bloats it, and how it responds to different veggies. 

Become the master!!! 

Bottled water VS Tap water

I recently got this question.  Is really a difference and which is the better? 

In my opinion, this is very much a thing of personal preference.  I will list some pro's and con's of each, give MY opinion and then YOU decide? 


Let start with tap water: 

Environmental Protection Agency (EPA) regulates tap water. They must provide annual quality reports so ensure safety of drinking water. 

If your drinking water comes from a private source (well,etc) you SHOULD get it tested before consuming. It is really necessary to know contaminant levels of your drinking water. 

Then ... Bottled water:


The Food and Drug Administration (FDA) oversees bottled water.  According to their standards all bottles must: 

-Process, bottle, hold and transport bottled water under sanitary conditions
-Protect water sources from bacteria, chemicals and other contaminants
-Use quality control processes to ensure the bacteriological and chemical safety of the water
-Sample and test both source water and the final product for contaminants

My humble opinion.  I drink tap water, and I drink bottled water.  If I know the tap water is  safe, I drink it. When I doubt, I opt for a bottle.   I really this this is just a case of what your prefer.  

Here is a interesting graph I found. You decide? 

Tight legs and Buns!

Morning All... 

I have been getting loads of requests for  a post about lower body training.  So, I will post my top exercises for shaping quads and glutes

I do not load lots of weight on my legs anymore, because my quads turn into monsters quite fast! I am really prone to muscle building. Very typical of the mesomorph body shape.  I use medicine ball ( 4 -6kg) or just go with body weight.  By doing this I have managed to really slim my upper legs.  I do however add as much weigh as my injured back can handle, to bum exercises! CAUSE WE WANT TO BUILD THEM! TIGHT BOOOOOTY!!  

Do not think that my leg workouts are light, or easy ===== I just go high reps! very high reps! It is extremely exhausting! 

I found this useful pics. Will try to explain best I can how I do them! 

This is just a normal ball squat.  I do these by dropping down, put down the ball, come back up, drop down and pick up your ball. Focus on form, and contraction.  

The one I follow with, is the same, BUT, as you get to the top, twist your upper body to the one side, and then the other, and drop down. 
Drop LOW! Feel the burrrrn! :)









Next movement.  I do not slam the ball down however... I simply swing.  Repeat. 












One leg bent overs. Ah.. this one can burn. You need to do so many it must BURN! I use one weight, lean down low, put the weight down, come up, go down, and pick the weight up again. Keep the glute contracted entire time! If its not hurting, you are not doing it right! 







Pistol squats. THIS IS A CHALLENGE!!! 
See how many you can do! Give me your scores?? I will do them today and let you know! haha! 






Step ups.  I do however use a very high bench, because i REALLY want to incorporate the glute.  Makes it more effective. I use heavier weights for these, but you just start at any comfort level...  Just remember, to progress, you have to move out of your comfort level... 

Glute kickbacks! 

We are lucky enough to have a machine for this at my gym.  But, this is what the movement looks like. You can even try them at the smith machine. or, add ankle weights.? 










This is the only isolation exercise I do.  I do this , because I want to improve the inside teardrop of my quad.  I do just one leg at a time, and slightly rotate my foot outward, so I target the desired muscle. 



Maybe by doing these, you could end up with =======> 




So give it a 'go'... If you have questions. You know where I am! 


Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan. 
Paul J. Meyer 

MuscleMania Europe Results.

Hey friendies!!! 

I got second place!!!!!!!!! Can i get a whoop whoop!?  I am very chuffed with this.  Beyond expectance! 

I did work very hard for this, more than any other show ever.  Ate more fish and asparagus than for any other show.. burk...

What a crazy weekend! I took the train journey to Paris Friday morning at 7-bells. All went well with my extremely heavy bag which I could barely lift, accompanied by my cool bag of food. Whose handle broke of in Paris station and everything came crashing to the floor, and I ended up carrying that. Not the mention a bag on my shoulder as well.  I have made peace with the fact that I cannot pack light! haha! 

We had a  great hotel, fully equipped kitchen, to prepare meal,etc. 

I had to go regsiter Saturday morning at 8h, Metro look much longer than intended.  Our hotel was an hour away from Venue.  Everything at registrations look longer too, and I had to return to my hotel to get tanned and dressed,  leaving so nervous for time.! 

Anyhow, bottom line, whole day was a massive chase to get to places! 

When things cooled down, I started to enjoy it. 

My bikini was sponsored by Peachbuns swimwear.( http://www.peachbuns.com/ )

They cute bikini cover up in my photo above is also done by them! 

You should contact them for your suits ladies! Great service and stunning suits! US company, btw....

 

For  my theme wear, I was an American Footballer.. he he he.. LOVED IT! 

There's loads more pics on my page! link at top of blog! 

Now, I am home. I need to unpack and get back in the gym tomorrow.! Do NOT take off after shows girls, your body is READY TO STORE FAT NOW!!! 

Don't go kill yourself, but you are full of carbs, use it for a massive session!! 

2 Days to MuscleMania Europe

Hello Friends....

I hope all of you are super!?  Me --- I am crabby, hungry, depleted and have waaaaaay to much assignments to finish..BUT my dear better half did book me an awesome massage (in 1 hour) Yay

I cannot believe it's just 2 days away.  I am really excited, but must admit nervous too!  Need to put a lid on it and just ENJOY this experience!!! 

I am happy with how my condition came in.  I worked really hard, and did want I wanted to do even through my sugar addiction. ( admitted addict now yes) 

Been planning my Sunday indulgence meals... lol... this is soooooo wrong! Setting myself up to go overboard.  The thing with this is, that your stomach shrank so much, you CANNOT eat all you intended to! Just not possible... for me anyways! haha! 

so.... MEALS THIS WEEK! 

Break fast was 6 egg whites, slice of pineapple, some tomato and hand full of almonds. 
The other meals consisted of either fish and veggies-asparagus-cucumber, or chicken and the latter.  I really kept it together good. Haven't had a cookie since laaaaaaaaaast Monday ---- this is BIG! 

This is my last carb free day. Tomorrow I am putting the oats back baby!!!  

I am also leaving for Paris early tomorrow morning, with a dear friend.  She is going to help me with my tan , etc.  We will just relax the whole day, its critical at this stage for water retention.  Also, I reduce water intake tomorrow to about 1 - 1.5L for the day. 

Girls...  One word of advice. If you ever think to compete. Do this for YOU.  Do this because you like meeting new people and making friends who share similar interests.  I promise you, the friends you make, will be much more cherished than anything else you can receive at a show like this!  You will be building a support group that understand what you are going through, like no one else! 

CUPCAKES YOU ARE DOING DOWWWWN... soon :)

TIME TO HAVE FUN!!!!!!!!!!! 

Final week - What I will be munching away at!

 My trolley for the last week of show prep.  What you eat now is very important - not for weight loss - what's done is done at this stage, but for eliminating excess water out of your body. 

Naturally you will choose foods that is natural diuretics and low in starch. 

I've listed my favourites for last week show prep! This can make a huge difference on show day!!! 

Asparagus:

This is a well known favourite.  Asparagus is a natural diuretic, due to its high potassium levels. Potassium regulates water balance in the body. It contains many vitamins and minerals such as B, A and C.  








Cucumber:
Source of potassium and Vitamin C, when unpeeled. . They are very high in water, and has a cleansing action in the body. 









Spinach:
I have to quote this whole piece... because wow... POWER FOOD!!! 'Spinach contains an impressive range of active substances which are indispensable to the body. In its structure we find mineral salts (sodium, potassium, calcium, phosphorus, magnesium, sulfur, iron, zinc, manganese, iodine, copper), vitamins (C, B1, B2, B6, PP, E, K, folic acid, vitamin A), chlorophyll, amino acids such as arginine and lysine, but also lipids, protides, glucdes and fibers. With only 17 calories, 100 grams of spinach supplies the body with 5 mg of iron, 500 mg of potassium, 170 mg of calcium, 23 mg of vitamin C, 2 mg of vitamin E, 150 micrograms of folic acid, 3500 micrograms of beta-carotene and 7 grams of alimentary fibers. Because of this, an alimentary diet which contains spinach, leads to the strengthening of the body. The magnesium contained in spinach helps prevent diabetes; iodine helps treat skin diseases and strengthens the immune system; vitamin K contributes to bone resistance; vitamin B improves cerebral activity, helps in maintaining the firmness of the skin and controls insomnia; potassium stimulates the cardiac muscle; beta-carotene prevents sight problems and sulfur increases hair attractiveness. Alimentary fibers, vitamins and minerals contained make spinach a good depurative and detoxifies. The toxins originating in nourishment's that are rich in fat and proteins of animal origin are thus eliminated quickly. At the same time, alimentary fibers prevent constipation and colon cancer. They interact with the absorption of fat and adjust the level of cholesterol in the body. Moreover, spinach can help eliminate intestinal parasites. All of these are sufficient reasons to start a diet based on spinach or at least for introducing it more often into everyday nourishment. By being nutritive, tonifying, mineralizing, calming for the nervous system and also a good coagulant, spinach benefits growth.' - http://www.liveandfeel.com/medicinalplants/spinach.html

 Tomatoes:
Contain lykopene - preventative against cancer.  Tomatoes is high in Vitamin A and C and Potassium. They are very low in calories. So eat up! 

Avocado:

Not only are Avocados packed with healthy fats they are also high in vitamins and minerals, making them one of the most nutritionally dense foods.  They are full of: 

• B Vitamins
• Calcium
• Zinc
• Riboflavin
• Thiamin
• Potassium

They are calorie dense, so do not go overboard with this one. 

Banana peppers:

They are called this, due to the long shape, 
no banana in there. lol. Like most peppers, 

banana peppers are high in vitamin C. One 

serving provides 45 percent of the 

recommended daily allowance. It also 

delivers 2 percent of your vitamin A, 1 

percent of your iron and half a gram of 

protein. Banana peppers are low in sodium.


They fall into my 'free food' catagory, so 

you can consume alot of these! 

Shallots:

They have low carbs, fatfree , small 

amounts of vitamins and add great taste to food! 

Pineapples:

Pineapple is good for you because it supplies a significant amount of vitamin C, potassium 

and manganese. 

The golden-yellow fruit also is free of fat and low in sodium. It is a source of fiber and also 

contains an enzyme associated with healing and preventing certain major maladies.


Fresh pineapples are the sole source of bromelain, a combination of protein-digesting 

enzymes that fight

 inflammation in the body

Pineapples don't burn fat directly, but they're one of many foods that help your body burn 

fat efficiently. Like many 

other fruits, pineapples are rich in vitamin 

C
The body needs vitamin C to burn fat. The 

less vitamin C in your diet, the more likely 

you 

are to have excess fatty 

deposits on your body.

1 week out - show update...

WOW ONE WEEK TO GO!!! I AM SO EXCITED! 

This prep just flew by so fast.  Actually they all do.  I am making a massive pot of free food ratatouille as I write.  If you want the recipe, just ask.  I'll post it. 

I am still waiting for some of the parts of my theme round to arrive, so that's not ready yet! ooops...   But I am sure it will be fine.   The show can actually be live streamed, so if interested to watch it.... I cant find the link now, but I will post it. 

I will be switching to less starchy veggies at this time.  Bell peppers, courgettes, onions and spinach.  Lots of chicken and fish and of course egg whites. NO COOKIES.  Man I love cookies.... Who else is a cookie monster??? 

I suddenly started retaining alot of water this week. Its so strange how our bodies just respond the way it wants to sometime.  I did not change anything, and yet, it retains water. For this, I will drop all carbs from Tuesday to Thursday next week.  I put them back on Friday, so I do not look flat.  Also, I take most of my water away on Friday, to reduce excess water in my body. 

Other than the water, I am ready and happy with my condition for the show! 

One more week! 

“If at first you don't succeed, get a bigger hammer.”

Alan Lewis quotes

Into sardines?

This is a very powerful fish, extremely high in Omega fatty acids, which in return is essential to your health... So into Sardines? Here is some reasons why you should be.  

Sardines and Wasa crackers

In the picture you can see how I used a serving of sardines, post workout, on a cracker, with tomatoes.  Its perfect, high protein, and carbs to fill up the glycogen stores in your muscles. 
1.  Cancer prevention:  

Due to high amounts of Omega fatty acid, which protects against cancer.

2.  Anti-Inflammatory effects:  

Sardine's high omega-3 fatty acid 

content 

makes them an optimal supplement for people 

with arthritis or joint pains. 

3.  Cholesterol Health;

Omega-3 fatty acids can help raise high-density lipoproteins, or the good cholesterol, while also lowering low-density lipoproteins, the bad cholesterol.

 4.  Bone health;  

Sardines contain 2 times the calcium of milk. 


5.  Blood Health and Immune System;

Sardines contain about 222 percent of the daily recommended value of vitamin B-12, which is associated with healthy red blood cell formation. Red blood cells help fight disease and maintain a healthy immune system

6.  Brain and Nervous system;

Vitamin B12 is associated with the healthy maintenance of the body's central nervous system. Those who do not obtain adequate supplies of Vitamin B-12 may have difficulty concentrating, suffer memory loss and experience mood alterations. Omega-3 fatty acids have also been associated with cognitive health and may help prevent degenerative brain diseases such as Alzheimer's.

Source:
Read more: http://www.livestrong.com/article/317267-what-are-the-health-benefits-of-sardines/#ixzz288IeKA99