Pumpkin spice muffin with gooey egg

Hello my friends ....

After straying from my Paleo approach for some time, I think it is time to convert and STAY there.  My body is just becoming more and more gluten and lactose intollerant and I think this might be the solution to my problem. 

I have spoken a lot about paleo in the past, but just to recap. This is how Paleo, or else known as 'caveman diet' works. 

Essentially, if it was available thousands of years ago, it's going to have a place in your 

meal plan. This means that your daily diet will primarily consist of meat and fish, plenty of 

fresh fruits and vegetables, as well as nuts and seeds. Oils are typically allowed in 

moderation and foods to be avoided included dairy products, cereal grains, legumes, 

starchy vegetables, fatty meats, and foods that are very high in salt content (such as 

processed meat products and salted nuts).

I came up with this recipe yesterday.  It still contains oats, which is actually not allowed on Paleo, but my body does not react bad to it, so I will still keep the oats for a while. :) Yummy oats! haha!

Pumpkin spice muffin recipe:

1 Cup oats
Half cup coconut flour
130  ml egg whites
10g mixed spice (pumpkin spice)
Vanilla essence
1 teaspoon baking powder
Pinch of salt
50g Almond butter 

Mix everything together well.  This makes 6 muffins. Bake at 190 degrees for 40minutes. 

Calories per serving:  160, 19g Carbs, 6g of fat, 8g of protein.  (1 muffin=1 serving) 

Post workout fuel

Hello friends!

I had a really hard shoulder session this morning and made this meal to recover!

20g pain azyme
100g banana
150g egg whites

Total calories 245
Carbs 40g
Fat 1g
Protein 19g

Enjoy!!!

Organic chocolate QNT protein bars

Hello Friends! 
I am leaving for my show today! Excited! I made these beauties for when I get back on Sunday.  I will crave something sweet and this is the perfect clean treat to keep me focused on my goals. 

Ingredients:

2 Scoops QNT Casein Protein
2 Scoops Metapure Zerocarb Protein
5 Table spoons raw almond butter
1 Cup almond milk 

Melt 50g of organic black chocolate. 

Mix all ingredients very well.  It would turn into a modelling clay consistency. Shape your protein bars as you wish.  I made 8 100g servings with mine. 

Dip bars into the melted chocolate and set on a tray.  Refrigerate bars.  I think they can last up to a week and half in a air tight container. 

Calories per bar ( with 8 servings) 210
Carbs 20g
Fat 7g
Protein 18g

Duo Peanut Crunch Protein brownies.

Wow.. I cannot WAIT to get these in my mouth?! right?! Check out the 2 tone! Cute right? 

Ingredient list:
1 cup oat flour.( Make this with your food processor)
2 Scoops QNT Delicious protein
Pinch of salt
Pinch of baking soda
4 egg whites
2 Table spoons Stevia (sweetener)
250g Applesauce  (make this by cooking and mashing apples)
100ml water 

2 tablespoons Carob (you can sub with cocoa)

Set oven at 180 degrees.  

Mix all ingredients. Exept the carob.  Scoop half of the batter into your baking pan.  Then mix the rest of the batter with the carob.  Gently spread over the  first layer. 

Pop in the oven and bake for 25-30 minutes.You can test with a toothpick.  

Melt a block of 80% dark chocolate and spread over the brownies.  Add crushed peanuts! 

Calorie breakdown per serving if you have 8 servings: 

210 calories
Carbs 16g
Fat 11g
Protein 11g 

Typical day of Ketosis diet

A lot of people are confused by the term "ketosis." You may read that it is a "dangerous state" for the body, and it does sound abnormal to be "in ketosis." But ketosis merely means that our bodies are using fat for energy. Ketones (also called ketone bodies) are molecules generated during fat metabolism, whether from the fat in the guacamole you just ate or fat you were carrying around your middle. When our bodies are breaking down fat for energy, most of the it gets converted more or less directly to ATP. 

When people eat less carbohydrate, their bodies turn to fat for energy, so it makes sense that more ketones are generated. Some of those ketones are used for energy; the heart muscle and kidneys, for example, prefer ketones to glucose. Most cells, including the brain cells, are able to use ketones for at least part of their energy. 

Source : http://lowcarbdiets.about.com/od/faq/f/whatisketosis.htm

Okay so now that you know that....  I have been on Keto diet for last 10days and lost a marvelous 2kg.  It really helps to lean you out FAST.  I decided to do a typical day of keto meals so you can see more or less what this will look like. 

Breakfast:  120g of chicken, 200g egg white and 50g avocado

 Meal 2: 150g chicken

 Meal 3:  2 scoops QNT Sport zero carb protein

Dinner:  200g white fish, 2 cups iceberg lettuce, 50g of avocado and 20g of walnuts

The daily totals:
Calories 1110
Carbs 26g
Fat 32g
Protein 169g

Nutty chocolate protein oats

 Hello my friends! 

How have all of you been? So I was at Fibo power this weekend. On the stand of QNT Sports for 4 days! What an amazing experience! 

You can go to my facebook page to catch some pictures.  Anyways, I actually wanted to share this recipe with you.  Goodness! Just what the doctor ordered.  I have been on Keto diet for a week.  Zero carbs.  Already lost 2kg. I decided to add some carbs this morning and will be on keto until show on Saturday.  

To make this yummy Nutty chocolate protein oats, you will need:

120g egg whites
1 scoop QNT SPORT Metapure Zerocarb protein
20g of chopped walnuts
40g of oats 

Mix everything, except nuts, with a little bit of water. Chuck in microwave and stir frequently.  You will see when everything starts to thinken.  Cover oats with  nuts.  Optional: I added a drizzle of Walden farms zero calorie caramel sauce. 

Calories 450
Protein 47g
Fat 16g
Carbs 30g

A quick word of motivation

Morning friends... 

Conversation between my body and brain this morning: 
Brain; I am tired...
Body; go go goooooo
Brain; too tired.... 
Body; go go gooooooooooooooooooo
Brain: no! tired... 
Body; SHUT UP! 

I guess what I am trying to say is that your mind will give up waaaaaay before your body does.  You just need to push through it.  

I believe the biggest problem is that people do not have the willpower to endure a little bit of pain. Accept the pain, accept the numbness in your legs when you are doing bicycle at a high resistance and KNOW you are doing this  to improve YOUR quality of life! 

Your mind will give up long before your body does.  Do you not want  to know what that amazing machine , which is YOUR body, is capable of?? 

Exercise and diet plan combo. SAVE!

Go for the combined option of exercise and diet plan and get a reduction of 10 Euro.  Pay 80!

I offer a 5 day resistance training and cardio program fit to your need. PLUS a 7 day menu with foods of your preference to guarantee weight loss

Note: This is a customized plan to fit YOUR needs.  I will  need information from you to put it together.

Management is nothing more than motivating other people. -Lee Iacocca 


80 Euro

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Exercise Plan

I offer a 5 day resistance training and cardio plan to fit your needs.

Note: This is a customized plan to fit YOUR needs.  I will  need information from you to put it together. 

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Custom mealplan

I offer you a 7 day menu with your choice of healthy foods.  It is simple to prepare.  You can prepare in advance and store in the fridge.

Weight loss guaranteed!


Note: This is a customized plan to fit YOUR needs.  I will  need information from you to put it together. 

Nothing worth having comes easy!

45 Euro

Meal plan

Protein mug cake

Hello my dear followers....

Jeepers creepers this one went down well!!!!  It is extremely filling too! Had a difficult time finishing it.

So you need the following ingredients:

1 scoop QNT delicious whey protein
100ml unsweetend almond milk  (suppose you could use fat free milk if you do not have almond)
50g egg white
30g coconut flour.  (you will find this in your healthshop, suppose you could try so use almond flour too)

Mix all the ingredients and microwave with intervals.  Check it frequently. Mine took about a  minute all and all to be done.  The sides will start to rise up.  Then simply tip your mug cake over in a plate and cover in whatever you like.  I used Walden farms zero calorie strawberry sirop and of course cinnamon.

Calories 230
Carbs 15g
Fat 4g
Protein 32g