SALTED CARAMEL CHOC BARK
If you’re craving something salty x sweet this is the perfect little treat for you!
Who knew that pretzels would work so well with chocolate? 🙌🏻
Feel free to add anything else you feel might go with the salty/sweet combo but the RECIPE is below! 👇🏻
The caramel did make quite a lot and I didn’t use it all for the recipe so feel free to use the leftovers for something else 🌼
1 cup dark choc chips
1 tbsp coconut oil
1/2 cup salted pretzels or pretzel sticks
1 tbsp buckwheat •
1/4 cup peanut butter
1/3 cup maple syrup
1 scoop @twoislandsco salted caramel protein powder (or just sprinkle some salt into the caramel mix)
2-3 tbsp of water •
1. Line a baking tin with baking paper.
2. Add peanut butter and maple syrup to a pot on low heat and whisk together. Gradually whisk in water until smooth and runs. Take off heat and whisk in protein powder or salt.
3. Melt coconut oil and chocolate until smooth and glossy. Pour mixture into prepared tin.
4. Sprinkle pretzels over chocolate, pushing them into the chocolate so they are coated/set in the chocolate.
5. Sprinkle in buckwheat and anything else you want. Then dollop salted caramel over the bark.
6. Place in fridge and leave to set. Once set, break into pieces and eat.
2 615 hours ago
Butternut squash and potato gnocchi in homemade chopped-sage-garlic-butter with wilted spinach and shaved parmesan.
Do you intermittent fast? 🤔
Follow: 🍓 @calorietips.hub 🍓 for more!
Follow: 🍓 @calorietips.hub 🍓 for more!
Follow: 🍓 @calorietips.hub 🍓 for mor
When compared to regular/continuous energy restriction, intermittent fasting (IF) has shown to result in “apparently equivalent outcomes” in terms of body weight reduction & body composition change (Seimon et al 2015). This therefore supports the notion that, IF operates under one fundamental mechanism, sustaining a calorie deficit which, as we know is the one & only thing required in order to evoke fat loss (Hill et al 2012).
So, IF is NOT magic as, all it does is create a calorie deficit by having you skip breakfast however, it is worthy to note that, IF has shown to be superior in aiding to reduce appetite (Scharrer 1999, Horn et al 2004) thus resulting in VOLUNATARY kcal reduction (Dutton et al 2011). Therefore, in addition to IF being able to create a calorie deficit (much like regular/continuous energy restriction), it can increase ADHERANCE to sustaining said deficit by reducing hunger however, if you can ADHERE to sustaining the same calorie deficit via regular/continuous energy restriction, then that seems just as good.
——————————————————————— Conclusion: There is a HUGE range of dietary approaches which you can follow in order to lose fat (low-fat, low carb, keto, IF etc.) which can all be similarly effective for improving body composition, therefore, once adequate protein is consumed per day i.e. 1.6-3g/kg depending on your phase of training, bf% & caloric consumption (Helms et al 2013), the dietary approach & macronutrient composition (fat : carbs) you chose to implement should simply come down to the one that allows you to ADHERE easiest to consuming the caloric requirements required for achieving your goal (weight gain/loss).
Do you find dieting difficult? 🤯⠀
Follow: 🍓 @calorietips.hub 🍓 for more!⠀
Follow: 🍓 @calorietips.hub 🍓 for more!⠀
Follow: 🍓 @calorietips.hub 🍓 for more!⠀
Tag a friend who needs to see this! ❤️⠀
🥦Protein fluff/cauliflower/watermelon: Studies have shown that high volume, low energy density foods will sig. decrease hunger & desire to eat (Latner et al 2008 & 2009). Therefore, foods such as melons, protein fluffs, cauliflower etc can be great additions to your diet/meals in order to add minimal extra kcals but a load more bulk to fill up your stomach⠀
🥣Oats: Fibre has shown to have a positive influence on reducing caloric intake, again likely due to increasing satiation (Keenan et al 2006). Therefore oats, which, on average, contain nearly 12g/100g, or any other high fibre food for that matter can be great options for making a diet feel easier⠀
🥔White potatoes: In a study by Holt et al (1995), results showed boiled potatoes to rank the highest in terms of satiation out of 38 different foods followed by oatmeal (another benefit of oats), oranges & brown pasta. Therefore, potatoes should be a staple carb source if you struggle with hunger⠀
🍗Any meat/fish/eggs etc: Protein is the most satiating & thermogenic macro thus drinks/foods high in protein can help keep you full, decrease appetite & burn more via digestion (Pesta Samuel 2014, CrovettI et al 1998, Weigle et al 2005)⠀
🥤Extras: For those on poverty macros, sugar free gums, syrups, sodas etc. can all also be of use to aid reducing kcal intake if used instead of more energy dense options.⠀
Leave a like and comment if you enjoyed! 😁⠀
Hi fitfam!!🏋🏼♀️🏋🏼♀️!! MY FAVOURITE ANTI-INFLAMMATORY FOODS 💥
The human body uses inflammation to help fight illnesses & also protect areas from further harm.
In most cases, inflammation is a necessary part of the healing process.
However, some medical conditions cause faulty inflammatory responses. These are called chronic inflammatory diseases.
SWIPE TO SEE —> INFLAMMATORY FOODS TO AVOID
One of the best measures a person can take to prevent or reduce inflammation is to try an anti-inflammatory diet.
An anti-inflammatory diet involves eating certain foods and avoiding others in order to minimise the symptoms of chronic inflammatory diseases. 💥 ᴀɴᴛɪ ɪɴғʟᴀᴍᴍᴀᴛᴏʀʏ ғᴏᴏᴅs ᴛᴏ ᴇᴀᴛ💥
Let’s get back that youthful skin of yours with a pomegranate mask! You can make pomegranate face masks by either using its seeds or peel.
When using pomegranate seeds, blend them to form a smooth paste. Add one tablespoon honey and apply it all over your face and neck for 20 minutes. Rinse with cold water. This mixture deep cleanses the skin and gives it an instant glow.
You can also do the same with YOUkachi! Just apply a thin layer on your face and leave it on for 20 minutes.
Back at it with the food posts! This was my lunch today that made me incredibly happy and was so easy! Hummus Bell Pepper Turkey Sandwich with Pita Chips!
All you need:
2 Slices Whole Wheat Bread
2 Tbsp Hummus (I choose red bell pepper)
1 Red Bell Pepper cut into slices
2 Slices Turkey Meat (I like the honey kind)
1 Slice Turkey Bacon
1/4 C Spinach (or leafy green of your choosing)
1 Serving Pita Chips
Smack it all together and Voila! Your easy and healthy lunch.. or whatever meal you chose this to be! If y’all make anything I ever post, feel free to tag me. I would love to know if I’m helping anybody out the way other people have helped me. Enjoy! 😋
🚨Use HELLO20 for $2️⃣0️⃣ off your order!🚨 Prepped and ready for your week!😏 Save yourself time and money with us today!. . .
⏰: Be sure to place your order before 10pm on Thursday as we are a made to order service! ⠀
📎: Place orders in the link on our bio❤️ #ProportionMeals
1 316 hours ago
Here’s an elderberry syrup popsicle recipe that you can make now...and hit that little save button so you’ll have it later too. I get so many messages about elderberry syrup and saving posts is such a great way to revisit the things that are helpful. I love that feature of IG!
recipe: 1 can coconut milk (or a nut milk) | 3 Tbs. elderberry syrup | 1/2 cup blueberries | 1/2 cup strawberries | spoonful of honey | 1 tsp. vanilla | squeeze of lemon | blend together and freeze in molds. stay healthy, friends!
👉🏽The #6Pack is a MUST have if you meal prep and are on the go! 🏃🏽I found one BRAND NEW on Craigslist for $25, normally around $80!🙌🏽🙌🏽6 Dishes for meals, room for 4 large drinks, and insulated with cold packs for cold stuff👊🏽 #turnuptuesday 🔥
Nutrition has got to be the number one thing I’ve learned so much about over the years. .
I used to think you couldn’t eat anything that tasted good (or even eat at all) if you wanted to lose some weight. .
Then I started using these little containers that helped me fit food I love and that tastes great into my daily plan.
You seriously don’t have to stop eating the things you love - wedge salads, pizza, burgers, ice cream, etc.
I found a way to have a wedge salad tonight...my favorite salad bcuz I’m craving blue cheese and it’s super yummy.
*Iceberg Lettuce (but you could use romaine)
*Blue Cheese Crumbles
*Bolthouse Farms Blue Cheese .
You would just take your handy outline of your plan and work your favorite foods into your week. It’s super simple.
If you liked this and would like help with fitting your favorite foods into your meal plan, while still losing weight or training for a race, message me.
. #cleaneating#healthyoptionstastegood#bolthousefarms#bluecheeselover#myfavoritesalad#girlmomlife#girlmom#workingmom#easyweekenightmeals#cleaneats # . .
0 116 hours ago
Posted @withregram • @paleo Lunch idea that's simple and delicious 😍 Guac is just mashed avo + lime juice + sea salt & then I sautéed the shrimp in garlic ghee. I roasted a whole sweet potato then once it was almost done, cut it longways and sautéed it in more lime juice + avo oil.
Follow @paleo for more! .
Because it’s been a minute and I’m sure you’re all tired of my food posts. #transformationtuesday I’ve always loved hiking and my weight never stopped me but now I can go so much faster, further, and higher! My goal for 2020 is to up my hiking game 💪🏼
Props to Trader Joe’s for this meal! I used their Bay Scallops in a cream sauce over Cauliflower Gnocchi and a couple of homemade sides, creamed spinach and broccoli salad. So many flavors and textures and I loved it all!
2 916 hours ago
Creamy Sausage Potato Soup
>>> Swipe for the #whole30approved#glutenfree#dairyfree recipe!
If you are looking for a fresh, new recipe to get you through #januarywhole30 or just looking for a hearty, warm creamy winter soup recipe to get you through the upcoming cold front, here is a great #batchrecipe option. This recipe makes two full dinner options, one to eat right away and one to freeze for another cold winter night. It is a family favorite and the coconut milk provides the perfect #dairyfree creaminess needed!
Can’t make this recipe this week? Make sure to pin this recipe for later on Pinterest at Our Little Health Journey. If you do end up making it, tag me and let me know how you like it! Enjoy!
2 1516 hours ago
It’s amazing what new hair 💇♀️, a lash fill 💁♀️, and a good workout 💪 can do for you! Self care is SO important, and I’m really making it my focus this year! You know what they say, you can’t fill the cup of others without filling yours first, orrr something like that 🤣 Bottom line, take care of yourself mamas, you DESERVE it! 🙌
2 716 hours ago
Fresh Mahi-mahi from the Cove less than 2 miles away is an excelent source of lean protein
Also provides vitamins and minerals and is rich in Omega 3 fatty acids 🐠Mahi Mahi has a very versatile texture, great for BBQ but also good to grill even better for ceviche. Is a well known fish 🐠 here in the warm water of the Pacific Coast
I don’t weigh myself too often. And why should I? I feel good on the inside, am eating healthy food and taking care of myself, the number doesn’t really mean much, right??!!
My transformations have been about the confidence I’ve gained because of the new habits I now practice. It's about setting an example for my kids. It’s about loving yourself and taking care of the body that God has given you. It’s about living life to the fullest and in the best way possible!
This dish came together from start to finish in under 30mins! Great flavor combo, simple yet impressive dish (great for date night 😉) Baked strawberry salmon:
- Salt and pepper salmon
- Top with strawberry preserves
- Bake at 375 for 15-20mins
I’ve been doubling up on workouts the last two days and will probably do it a couple times a week to workout with Zico and Cory. And lemmeeeee tell ya...... ⠀
my legs are hating me rn🤣🤣🤣⠀
I only have 15 pound weights at home so I 100% want to make sure I go harder/heavier when we do legs at the gym bc my 15s aren’t always enough and ya girl doesn’t want to buy a ton of weights🤣⠀
I loveeeee my morning workouts bc I legit roll out of bed and workout, I’m done in 30 minutes or less and I’m steps away from my shower which means I don’t have to wake up at 4 am to make it to the gym to workout for an hour then come home and get ready for work/school😂 but I’m really loving how comfortable I feel in the gym these days all thanks to my home workouts. I remember yearssss ago not knowing what to do at all so I would just get on the treadmill or elliptical. Now, Cory is leading the workouts but I know what the lifting moves are, I know the proper form, and I KNOW I’m lifting heavier than I could a couple years ago😏💪🏼⠀
Thinking about doing one of my regular workouts at the gym later this week or next to see how heavy I can lift😏💪🏼 Also everyone hates on how crowded the gyms are but I LOVE IT! I hope these people stick with it and keep working towards their goals. You go girls and guys💪🏼🙌🏼⠀
2 2016 hours ago
holy smokes I just created the BEST healthy cereal!! For years I’ve seen @sarahs_day create a healthy cereal, so I finally decided to try it out myself!
I mixed @pacificfoods unsweetened coconut milk, @wholefoods frozen organic berry blend, and @onedegreeorganics sprouted quinoa cacao granola. If you need some more protein in your day sprinkle hemp or chia seeds on top! Please try this. Seriously. You will not be disappointed ✨ #worryfreeliving
HOMEMADE (DATE SWEETENED) GRANOLA
✖️refined sugar free
✖️cost effective ✖️good source of fiber
1/2 cup hot water
6 medjool dates
1 + 1/4 cup oats
1/4 cup chopped walnuts
1/4 cup shredded unsweetened coconut
cinnamon, to taste
1.) Soak dates in hot water for 20-30 minutes then blend (with soaking liquid.
2.) Preheat oven to 350 and combine all ingredients.
3.) Spread/press onto a nonstick baking sheet and bake for about 45 minutes, depending on your oven, until it starts getting crisp then remove and cool.
Use to top smoothies, açaí bowls, or enjoy on it’s own + feel free to customize by adding sunflowers seeds, pepitas, etc💛
Prunes are a great source of fibre, vitamins K, B complex and C. It is also rich in potassium and boron, plus it has antibacterial properties as well.
Which is exactly why it is one of the main ingredients in YOUkachi!
GUYS I FINALLY TRIED THE @traderjoes CHOCOLATE LAVA GNOCCHI AND IT WAS AMAZINGGGG! 🍫 honestly so so so so so so good. Chocolatey, gooey, an just UNREAL 😍 Not going to lie they look kind of gross…like little turds…but they are seriously sooooo good. They are such a good dessert - they are dense so you can’t have a lot at once, but the chocolate on the inside is perfectly gooey and explodes in your mouth a little when you bite into them. I cooked them until they were fully warmed through and crispy on the outside and the contrast of the crispy chocolatey gnocchi with the gooey inside was amazing. It would go really well with some sort of raspberry fruit sauce or whipped cream, but I didn’t have any. SERIOUSLY HIGHLY RECOMMEND 11/10 🤤
6 2516 hours ago
My new thing - nut milk making🥰
I've been having the best time making different kinds of non-dairy milks and it's SO FUN. And they taste SO GOOD.
I haven't had regular dairy milk in years I would say and I never wanna go back. Nut milks are so smooth and flavorful, plus much better on my tummy 😝
Yesterday I posted the process of making oat milk, & it's pretty similar process for making all nut milks, which I will post in detail soon!
I made a batch of cashew milk this morning and I can't choose which is my fav 😍
Have a great week! #shershealth
Who’s doing Whole 30, Keto or Paleo right now?
This Lemon Chicken Piccata recipe fits all of those plans and you won’t be disappointed!
I have been saving new recipes like these that take over 10 minutes for the weekends, and I make enough to have leftovers for the next day. 🙌🏻
This was from @paleorunningmomma and even the kids enjoyed It! 😁
You can get it here:
12 2919 hours ago
Popular Instagram Photos
Anyone else getting casserole vibes today? Because this creamy, “cheesy” chicken burrito casserole is just what you need! 🌶
Packed with savory shredded chicken, a flavorful creamy dairy-free cashew cheese sauce, cauliflower rice, salsa, and peppers and onions. So satisfying and so delicious it’s addicting! Paleo, Whole30 friendly and keto. Link to the recipe in my bio 😄
Biting into Monday like....😍🤤 but these Chocolate chip zucchini breakfast cookies(Link in bio) are where it’s at thoooo👌🏻🤸♂️happy Monday !🔷🔷🔷🔷🔷🔷🔷”It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.” (Galatians 5:1) #changeyourfooditude
39 1,53020 January, 2020
Taco Tuesday served up a forever favorite 💁♀️VEGGIE BURRITO BOWL with Mexican Rice 😋😍..
Whenever we don’t know what to have for dinner, or we need a dinner that can be made ahead & heated up, we make a batch of our favorite MEXICAN RICE (recipe adapted from @testkitchen ), so we can make burrito bowls.👌 It’s EASY, warming, makes a large quantity and is delish!😋..
Then the burrito bowls are entirely adaptable to tastes. Mine usually looks something like this with Quick Simmered Black Beans (recipe from @minimalistbaker ) and lots of veggies!.🥑🌶🌽🥬..
Watch me the Mexican Rice on IG stories 🎬 and click @healthygffamily for recipe link https://www.healthygffamily.com/recipe/veggie-burrito-bowl/ ..
Hope everyone had a great day! 🤗..
Lunch today is a toasted gluten-free sesame seed bagel 🥯 topped with white albacore tuna 🐟 salad (made with plain full fat yogurt, celery, fresh dill, a squeeze of lemon 🍋 and new bae seasoning) with a hard boiled egg 🥚, half an avocado 🥑 , tomatoes 🍅, olives and a garlic dill pickle 🥒 spear. It was incredibly tasty and nourishing lunch! I hope you’re having a great day.
We just got hit with a few inches of snow and the only way to beat the Winter is with our Hearty Lentil Soup 💙❄️🥣 . There's something about the cold that makes us itch for a good lentil soup. It's comforting, grounding and warm... basically everything you need to survive a good Winter storm 🥶Who else loves lentils as much as we do?? 😍 Check out the recipe below! ⤵️⤵️⤵️
1 medium onion, cubed
1 celery stalk, chopped
3 garlic cloves, minced
1 jalapeno pepper, chopped (𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭)
2 tbs of oil of choice
2 bell peppers, chopped
7 cups of water
2 cups of lentils
3 tbs of tomato paste
1 tsp of turmeric
1 tsp of cumin
3 large carrots, chopped
1. In a large pot, cook garlic, celery, onion and jalapeño with your oil of choice. Cook for about 7 minutes or until everything is caramelized.
2. Add bell peppers and cook for 5 minutes.
3. Add water, lentils, tomato, turmeric and cumin. Cook for 20 minutes.
4. Add carrots and add more water if needed*. Cook for another 10-15 minutes.
5. Enjoy :)
*If the lentil soup dries, add some water as needed per the consistency that you are looking for. We added 2 additional cups of water.
45 1,20520 January, 2020
Plate of yum for lunch today! Pan sautéed chickpeas cooked in olive oil and seasoned with cumin, chili powder, garlic powder and sea salt with fluffy quinoa, a hard boiled egg 🥚, half and avocado 🥑 with hemp seeds and lemon 🍋 and evoo dressed spinach 🍃. It was another delicious and nourishing meal. I hope you’re having a good day!
166 7,90820 January, 2020
Enjoying a nice big #MeatlessMonday bowl for dinner tonight - roasted sriracha chickpeas, snap peas, turmeric cauliflower, mushrooms, and bell pepper with brown rice, fresh @avocadoorganic avo slices, and a drizzle of tamari 😋 Hope you’re all having a great start to your week!
43 1,39720 January, 2020
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