Archevist's Duality

1. 279
   2
   Jun
   
   

   muffintop-less:

   Clean Eating Coconut French Toast
   (Makes 4 servings)

   Ingredients
   3 egg whites
   1/2 cup light coconut milk (I used sugar free vanilla)
   1 tsp. vanilla extract
   1/2 tsp. ground cinnamon
   4 slices clean, whole grain bread (I used Ezekiel bread)
   1/4 cup dry coconut flakes

   Directions

   Step 1 – In a medium size mixing bowl, whisk together the egg whites, coconut milk, vanilla extract and cinnamon.
   Step 2 – Submerge the bread in to the mixture, being sure to turn it several times to get all sides coated and wet.
   Step 3 – Using a non-sick pan and a very light coat of olive oil from a sprayer, cook on medium heat until the bread is cooked through, paying special attention to being sure that the egg and the middle of the bread slices are cooked through.
   Step 4 – Put the toast on a plate and sprinkle each piece with 1 tbsp. of the coconut flakes.

   
   Eat and Enjoy!
2. 149
   31
   May
   
   

   (Source: healthyfairytale)
3. 55
   31
   May
   
   

   (Source: healthyfairytale)
4. 187
   27
   May
   
   

   muffintop-less:

   Metabolism 101

   “Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.

   How can you increase your metabolism? Well, there’s not much you can do about your genes (they only account for a measly 5% of total daily calorie consumption anyway), which means the best way to rev up your metabolism is to increase your body’s need for energy.

   “Your body can burn calories from either fat, protein, or carbs,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. “Of course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when it needs energy.” One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as during the first hour or two after intense exercise like interval training and weight lifting. This is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too — in order to repair small (healthy) muscle tears.

   And simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself — and with no effort on your part. You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat, he says.” - WebMD
5. 287
   27
   May
   
   

   muffintop-less:

   Dark Chocolate Coconut Protein Bars
   
   Ingredients:
   

   • 1 cup of large oats
   • 1 cup of ground oats
   • 2 scoops of chocolate or vanilla protein powder
   • 1.5 table spoons of cocoa powder
   • 1/4 cup of coconut oil
   • 1 cup aprox. fresh shredded coconut (optional – reserve 1/4 cup for sprinkling on top)
   • 1/2 cup unsweetened soy milk
   • 3-4 squares dark chocolate (optional)

   Instructions:
   

   1. Mix all together. If its still sticky add more ground oats.
   2. Form into bars and place on baking sheet lined with wax paper.
   3. Cool in refrigerator for at least 30 minutes.
   4. Optional – Lightly toast the remaining shredded coconut in the oven (or toaster oven) for about 15-20 minutes on low heat (approx 175 degrees). Keep an eye on it so it doesn’t burn.
   5. Melt a few squares of dark chocolate and spoon on to bar and top with toasted coconut.
   6. Chill in refrigerator for another 30 minutes.
   7. Transfer to air-tight container and store in the refrigerator.
6. 2015
   24
   May
   
   

   healthysexyhappy:

   Pre-workout snacks

   1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

   2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

   3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

   4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

   5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

   6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

   7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

   8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

   9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

   10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

   11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

   12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

   13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

   14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

   15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

   16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

   17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

   18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.

   19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

   20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

   21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

   22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

   23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health^[1].

   24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

   25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

   Post-workout snacks

   26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

   27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

   28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

   29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

   30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

   31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

   32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

   33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

   34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

   35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

   36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

   37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

   38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

   39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

   40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.

   41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

   42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.

   43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

   44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

   45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

   46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.

   47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

   48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

   49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

   50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

   (via imgTumble)

   (Source: )
7. 68
   22
   May
   
   

   (Source: healthyfairytale)
8. 53
   21
   May
   
   

   healthyfairytale:

   Neat!
9. 200
   19
   May
   
   

   muffintop-less:

   Don’t do that, do this:

   • Don’t isolate, integrate.
   • Don’t drink your calories, eat them.
   • Don’t use the smith machine, use free weights.
   • Don’t wear a weight belt, strengthen your core.
   • Don’t do the same workout over and over, periodize.

   (I feel that there are exceptions to some of these, but you get the general gist.)
   For the full article: http://www.ultra-fitmagazine.co.uk/don’t-do-that-do-this/ 
10. 352
    19
    May
    
    

    muffintop-less:

    Clean Eating Breakfast Pita
    (Makes 2 pitas)

    Ingredients

    • 4 egg whites
    • 1 cup bell peppers, chopped (any color)
    • 1 tsp. garlic powder
    • 1 tsp onion powder
    • 1 cup raw spinach (but you can cook it if you prefer)
    • 2 tsp. olive oil

    Directions

    Step 1 – Saute the bell peppers in the oil until tender (the spinach too if you prefer it cooked)
    Step 2 – Add the eggs and spices to the pan and scramble everything together.
    Step 3 – Stuff your pita with the filling and go!

    Eat and Enjoy! (by The Gracious Pantry)