piecesinprogress:

Mini Muffin Monday’s: Double Chocolate Muffins!
38 calories, 1g fat, 9 carbs, 1g protein
These little muffins are a perfect healthy snack and will really satisfy that chocolate craving! They’re fast & easy to make, a total of 20 minutes and keep well in the freezer. I like to toss a few mini muffins in mini ziplock bags and freeze them so I always have healthy treats around. They’re excellent warmed in the microwave too! :)
For more healthy mini muffin recipes go here:
piecesinprogress.tumblr.com/minimuffin

piecesinprogress:

Mini Muffin Monday’s: Double Chocolate Muffins!

38 calories, 1g fat, 9 carbs, 1g protein

These little muffins are a perfect healthy snack and will really satisfy that chocolate craving! They’re fast & easy to make, a total of 20 minutes and keep well in the freezer. I like to toss a few mini muffins in mini ziplock bags and freeze them so I always have healthy treats around. They’re excellent warmed in the microwave too! :)

For more healthy mini muffin recipes go here:

piecesinprogress.tumblr.com/minimuffin

(via w0rkout-for-life)

seedsnsmiles:

Wholewheat Vegan Banana Pancakes.

You know it’s a good day when you get to eat pancakes for dinner and that’s perfectly normal behaviour. God bless pancake day.

I topped mine with extra banana (because you can never get enough nana), cinnamon, crushed pecans and agave syrup. It doesn’t get much better than this.

I’m assuming you know how to make pancakes, so I’ll just tell you the mix -

  • 1/2 cup wholewheat flour, 1/4 cup plain flour, 1/2 tsp baking powder, 1/8 tsp each of cinnamon and nutmeg, pinch of salt, 1 medium banana (mashed), dash of vanilla, 1 tsp of sugar/agave/maple syrup, 3/4 cup to 1 cup almond milk.

1. Stir together the dry ingredients in one bowl and the wet in another, then make a well in the dry and pour in the wet. Just use 3/4 cup milk, adding a further 1/4 cup if required. Mix until combined. Then cook pancakes as standard.

This is definitely my new go-to pancake recipe. It’s so easy, filling and healthy!

Happy pancake day everyone! :D

(via fightmeamanda)

healthy-equals-happiness:

thespartanwarrior:

Mini Protein Berry Cheesecakes

  • 1 small 170g tub of 0% Total Greek yogurt
  • 2 tbsp of quark (or cottage cheese)
  • 1 tbsp of coconut flour
  • 1/4 cup of mulberries (or any other dried berry)
  • 2 fresh organic eggs
  • 1/4 cup of vanilla whey

Directions

  1. Blend ingredients together.
  2. Add 1 cup of fresh blackberries.
  3. Mix berries in with fork/spoon instead of blending.
  4. Pour the mix into your mold/s.
  5. Bake at 170º C (340º F) for about 35 minutes. 
  6. Take them out, let them cool, eat them.

Nutritional Profile (per mini cheesecake, makes 9)

  • Calories: 58.7
  • Fat: 1.6g
  • Carbs: 4.4g
  • Protein: 6.5g

Recipe via ProteinPow

YUM! Gotta try these!

(via fitter-than-a-snicker)

s-k-i-n-n-y-b-i-t-c-h:

prettywildthin:

fightingtogetfit:

lessthan300kcal:

Triple Chocolate Chunk Muffin Knock-Offs of Whole Food’s 6 Dollar per 4 Chocolate Chunk VitaTop Muffins
Ingredients:
1 3/4 c oats
  3 egg whites 
  3/4 cup unsweetened cocoa 
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
1-1/2 tsp. baking powder
1-1/2 tsp. baking soda
1/4 tsp. salt
1 cup hot water
1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)
Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.Place  the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!Cool muffins before removing from pan. ENJOY!!! Servings: 12 Big Muffins or 24 Smaller MuffinsCalories: 116 Calories Per Muffin or 58 Calories Per Muffin 
*drooling*
THERE HAS BEEN SUCH WONDERFUL FOOD ON MY DASH

GET IN MY MOUTH!!

gonna make these now, seriously.

MAKING THESEE.


You could say that I’m making these tomorrow :D

s-k-i-n-n-y-b-i-t-c-h:

prettywildthin:

fightingtogetfit:

lessthan300kcal:

Triple Chocolate Chunk Muffin Knock-Offs of Whole Food’s 6 Dollar per 4 Chocolate Chunk VitaTop Muffins

Ingredients:

1 3/4 c oats

  •  3 egg whites
  •  3/4 cup unsweetened cocoa
  • 1/2 cup unsweetened applesauce
  • 1 tsp. vanilla extract
  • 1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
  • 1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
  • 1-1/2 tsp. baking powder
  • 1-1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1 cup hot water
  • 1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
  • 1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)

Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place  the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!
Cool muffins before removing from pan. ENJOY!!! 
Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin

*drooling*

THERE HAS BEEN SUCH WONDERFUL FOOD ON MY DASH

GET IN MY MOUTH!!

gonna make these now, seriously.

MAKING THESEE.

You could say that I’m making these tomorrow :D

motivatedataglance:

imamakemakemakemework:

fight-for-it-until-you-get-it:

RECIPE:Minutes to Prepare: 10
Minutes to Cook: 25
Number of Servings: 16

Ingredients
Olive Oil Spray for pan2/3 cup mild honey (preferably organic)1/3 cup natural, unsweetened cocoa powder1/2 cup white, whole wheat flour1/4 tsp aluminum free baking powder1/4 tsp baking soda1/2 cup unsweetened applesauce2 TBSP olive oil1 large egg, at room temp3/4 tsp pure vanilla extract

Directions
Makes 16 (2”) browniesPreheat oven to 350. Spray 8 inch square pan with olive oil. Set aside.Place the honey in a large glass measuring cup, Microwave on high power until the honey is runny and just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Let cool to room temperature.In a small bowl, place the flour, baking powder, baking soda and salt. Whisk until well combined.In a large bowl, combine the applesauce, oil, egg, and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add the flour mixture to the liquid mixture and stir until no traces of flour remain. Scrape the batter into the prepared pan.Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 min. Do not overbake. Place the plan on a cooling rack and let cool completely before slicing into 16 squares. (Store the brownies in an airtight container at room temp for up to 3 days.)Number of Servings: 16I Just made these, they are amazing and you honestly can’t tell the difference. YUMYUM! Thats how mine turned out on the right :D:D

I’ve been looking for healthier browniwes FOREVER. My craving can be satisfied now! :D 

Awesome!

motivatedataglance:

imamakemakemakemework:

fight-for-it-until-you-get-it:

RECIPE:
Minutes to Prepare: 10

Minutes to Cook: 25
Number of Servings: 16

Ingredients

Olive Oil Spray for pan
2/3 cup mild honey (preferably organic)
1/3 cup natural, unsweetened cocoa powder
1/2 cup white, whole wheat flour
1/4 tsp aluminum free baking powder
1/4 tsp baking soda
1/2 cup unsweetened applesauce
2 TBSP olive oil
1 large egg, at room temp
3/4 tsp pure vanilla extract



Directions

Makes 16 (2”) brownies

Preheat oven to 350. Spray 8 inch square pan with olive oil. Set aside.

Place the honey in a large glass measuring cup, Microwave on high power until the honey is runny and just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Let cool to room temperature.

In a small bowl, place the flour, baking powder, baking soda and salt. Whisk until well combined.

In a large bowl, combine the applesauce, oil, egg, and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add the flour mixture to the liquid mixture and stir until no traces of flour remain. Scrape the batter into the prepared pan.

Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 min. Do not overbake. Place the plan on a cooling rack and let cool completely before slicing into 16 squares. (Store the brownies in an airtight container at room temp for up to 3 days.)

Number of Servings: 16

I Just made these, they are amazing and you honestly can’t tell the difference. YUMYUM! Thats how mine turned out on the right :D:D
I’ve been looking for healthier browniwes FOREVER. My craving can be satisfied now! :D 

Awesome!

(via healthiscope)

holyjebus:

savarnas:

Health post: I’ve put together some information based from the Victoria Secret models personal trainer on how to become as healthy and fit as victoria secret models such as Miranda kerr!You know what I love about the Victoria secret models, they’re healthy. They don’t look underweight or overweight, they’re fit, and you can see their hard work by their defined muscles, especially their legs. I think they’re a good example of healthy eating and a tight and lean fitness regime, especially Miranda Kerr! The other day I came across some information on Justin Gel­band, fit­ness trainer to Victoria’s Secret and many other fit and healthy super­mod­els. Gelband is obsessed with making sure the Victoria secret models eat healthy as well as keeping mighty fit by doing exercises that shed excess fat and tone at the same time! I researched a number of sites and sources before putting this info together for you all, I thought it was motivational so I thought I’d share with you about Justin’s health and fitness training for the Victoria secret models! :-)- Exercise: Justin trains the models and other clients 3-4 times a week, usually this involves a 45-75 minute session each time. He says “The key is to always do a full-body work­out incorporate your legs, core, arms, everything! This encour­ages excess fat loss and strength­ens every muscle.” Justin incor­po­rates dif­fer­ent rou­tines and exer­cises for each of the models and their needs and personal set goals. Using a com­bi­na­tion of body­weight exer­cises which include: Skipping rope, Resistance bands, Stability ball, medicine ball and various forms of boxing, never using weights over 5 pounds! :-) - Workout:Warm ups usually include; 5-10 minutes of running, generally 2.5km, walk, rest, and run back another 2.5km. He then moves onto a circuit which includes: - 10 sit-ups, 15 pushups – Allowing to be done on knees if needed :-)- Skipping rope for at least 1 minutes and then resting for half a minute.- Again skipping rope but now for 45 seconds, then resting for 15.
- Circuit:– 15 push ups (do them on the knees if you have to)– Jump rope for 1 min, rest for 30 secs– Jump rope for 45 secs, then rest for 15 secs– Incor­po­rate a few yoga moves or flows I looked into some of their yoga moves and found that the ‘Hattha Surya sequence’ is a good one for begginers, I did have a photo/instruction page of how to do the entire sequence but it wouldn’t let me add it into this post properly, but if you’d like i’d be more than happy to post the sequence in a seperate post! :-) – Now start again from the top with the push-ups. Do the cir­cuit 5 times.
Justin spends a lot of time finding exercise routines that focus on the models toned legs, here is a workout he’s explained:- Firstly do the warm-up in the previous workout solution, then do exten­sions ( do 3 sets of 20 reps)– Second is Leg presses (3 sets of 20 reps)– Third he has them do Calf raises (3 sets of 20 reps)– Next, 20 leg kicks either side (use a resis­tance band if possible)– Bal­ance on one foot hold­ing a 4 lb. med­i­cine ball for 30 sec­onds (do this for 3 sets, standing on each leg)Diet guidelines and daily eating plans for Victoria Secret models and his other clients:Justin’s rules and guidelines!- Stay clear and away from refined sugar (white sugars, cane sugars etc. processed bad for you sugars!) as it causes insulin spikes, this means it makes it hard for you to lose weight as well as con­tribut­ing to acne break­outs and other inflam­ma­tory skin dis­or­ders. Many people think it’s the fat count in foods that adds the kilograms, but relatively sugar is just as bad, if not worse! The body finds it really difficult to breakdown refined sugars, so it just turns into fat!- Avoid salt, as salt can force your body to retain water and leave you looking bloated, besides its overall bad for your health.- Avoid processed car­bo­hy­drate foods (Pastries, white breads and so on!), it can also like salt leave you bloated and is pretty much a stodgy food!
- Justin makes sure that each meal includes a sufficient bal­ance of pro­tein (this can mean beans, seafood and lean meats!), healthy carbs (veg­gies, fruit, these are the natural carbs that your body needs!), and fat, yes you need fat not refined processed fat but good natural fat for your body to work! (This is olive oil, coconut oil; fat also occurs nat­u­rally in meat and seafood).- Refined grains, these tend to spike your insulin, which, in short, is bad for your physique and bad for your skin. Grains also con­tain lectins, which cause blood clump­ing of the cells which results in less effi­cient trans­port of nutri­ents and oxy­gen, lead­ing to the horrid feelings of fatigue and skin issues such as break­outs! If you get a crav­ing, go for grains that don’t spike your insulin and lack phytic acid, or eat some yummy fruit, fish or a healthy snack in replacement!I came across a list and chart of what Justin includes in the models eating schedules, so I picked out some important factors and have listed them! :-) 
- Break­fast: Such things as egg whites oat­meal, veg­gies, fruit, organic yogurt. Lean pro­tein and slow-burning, com­plex carbs.
Lunch: You’ll nearly always see a Victoria secret model backstage sipping on a green smoothie! A green smoothie includes water and a range of leafy greens (spinach, lettuce, etc. The darker the veggie the more vitamin it holds, so imagine how much you’d be getting from a green smoothie!), a salad (raw, or slightly steamed) topped with chicken or turkey, fish (Such as tuna or salmon), or lean  meat.
Din­ner: Eat veg­eta­bles (Just like the previous, eat your greans! steamed spinach, cau­li­flower, zuc­chini, broccoli asparagus) with fish, chicken, or turkey, also sweet potato is a big favourite of Miranda Kerrs!
Snacks: Low-glycemic fruits like berries, cher­ries, pears, apples, kiwi; A good treat that Jason suggests to the models is having apple with a spoon of peanut but­ter, I personally suggest a nut mix like almonds, peanuts, cashews, You can buy this at Woolworths and other supermarkets it’s one of my favourites! (Make sure it’s salt and sugar-free); hum­mus with cucum­ber slices or celery, or a small por­tion of a left­over meal.xxxxx

i’ve always wanted to have miranda’s body ^
YES! I love the nutrition advice :)

holyjebus:

savarnas:

Health post: I’ve put together some information based from the Victoria Secret models personal trainer on how to become as healthy and fit as victoria secret models such as Miranda kerr!

You know what I love about the Victoria secret models, they’re healthy. They don’t look underweight or overweight, they’re fit, and you can see their hard work by their defined muscles, especially their legs. I think they’re a good example of healthy eating and a tight and lean fitness regime, especially Miranda Kerr! The other day I came across some information on Justin Gel­band, fit­ness trainer to Victoria’s Secret and many other fit and healthy super­mod­els. Gelband is obsessed with making sure the Victoria secret models eat healthy as well as keeping mighty fit by doing exercises that shed excess fat and tone at the same time! I researched a number of sites and sources before putting this info together for you all, I thought it was motivational so I thought I’d share with you about Justin’s health and fitness training for the Victoria secret models! :-)

- Exercise: Justin trains the models and other clients 3-4 times a week, usually this involves a 45-75 minute session each time. He says “The key is to always do a full-body work­out incorporate your legs, core, arms, everything! This encour­ages excess fat loss and strength­ens every muscle.” Justin incor­po­rates dif­fer­ent rou­tines and exer­cises for each of the models and their needs and personal set goals. Using a com­bi­na­tion of body­weight exer­cises which include: Skipping rope, Resistance bands, Stability ball, medicine ball and various forms of boxing, never using weights over 5 pounds! :-)

- Workout:
Warm ups usually include; 5-10 minutes of running, generally 2.5km, walk, rest, and run back another 2.5km.
He then moves onto a circuit which includes:
- 10 sit-ups, 15 pushups – Allowing to be done on knees if needed :-)
- Skipping rope for at least 1 minutes and then resting for half a minute.
- Again skipping rope but now for 45 seconds, then resting for 15.

- Circuit:
– 15 push ups (do them on the knees if you have to)
– Jump rope for 1 min, rest for 30 secs
– Jump rope for 45 secs, then rest for 15 secs
– Incor­po­rate a few yoga moves or flows
I looked into some of their yoga moves and found that the ‘Hattha Surya sequence’ is a good one for begginers, I did have a photo/instruction page of how to do the entire sequence but it wouldn’t let me add it into this post properly, but if you’d like i’d be more than happy to post the sequence in a seperate post! :-)

– Now start again from the top with the push-ups. Do the cir­cuit 5 times.

Justin spends a lot of time finding exercise routines that focus on the models toned legs, here is a workout he’s explained:
- Firstly do the warm-up in the previous workout solution, then do exten­sions ( do 3 sets of 20 reps)
– Second is Leg presses (3 sets of 20 reps)
– Third he has them do Calf raises (3 sets of 20 reps)
– Next, 20 leg kicks either side (use a resis­tance band if possible)
– Bal­ance on one foot hold­ing a 4 lb. med­i­cine ball for 30 sec­onds (do this for 3 sets, standing on each leg)

Diet guidelines and daily eating plans for Victoria Secret models and his other clients:
Justin’s rules and guidelines!

- Stay clear and away from refined sugar (white sugars, cane sugars etc. processed bad for you sugars!) as it causes insulin spikes, this means it makes it hard for you to lose weight as well as con­tribut­ing to acne break­outs and other inflam­ma­tory skin dis­or­ders. Many people think it’s the fat count in foods that adds the kilograms, but relatively sugar is just as bad, if not worse! The body finds it really difficult to breakdown refined sugars, so it just turns into fat!
-
Avoid salt, as salt can force your body to retain water and leave you looking bloated, besides its overall bad for your health.
- Avoid processed car­bo­hy­drate foods (Pastries, white breads and so on!), it can also like salt leave you bloated and is pretty much a stodgy food!

- Justin makes sure that each meal includes a sufficient bal­ance of pro­tein (this can mean beans, seafood and lean meats!), healthy carbs (veg­gies, fruit, these are the natural carbs that your body needs!), and fat, yes you need fat not refined processed fat but good natural fat for your body to work! (This is olive oil, coconut oil; fat also occurs nat­u­rally in meat and seafood).
- Refined grains, these tend to spike your insulin, which, in short, is bad for your physique and bad for your skin. Grains also con­tain lectins, which cause blood clump­ing of the cells which results in less effi­cient trans­port of nutri­ents and oxy­gen, lead­ing to the horrid feelings of fatigue and skin issues such as break­outs! If you get a crav­ing, go for grains that don’t spike your insulin and lack phytic acid, or eat some yummy fruit, fish or a healthy snack in replacement!

I came across a list and chart of what Justin includes in the models eating schedules, so I picked out some important factors and have listed them! :-)

- Break­fast: Such things as egg whites oat­meal, veg­gies, fruit, organic yogurt. Lean pro­tein and slow-burning, com­plex carbs.

Lunch: You’ll nearly always see a Victoria secret model backstage sipping on a green smoothie! A green smoothie includes water and a range of leafy greens (spinach, lettuce, etc. The darker the veggie the more vitamin it holds, so imagine how much you’d be getting from a green smoothie!), a salad (raw, or slightly steamed) topped with chicken or turkey, fish (Such as tuna or salmon), or lean  meat.

Din­ner: Eat veg­eta­bles (Just like the previous, eat your greans! steamed spinach, cau­li­flower, zuc­chini, broccoli asparagus) with fish, chicken, or turkey, also sweet potato is a big favourite of Miranda Kerrs!

Snacks: Low-glycemic fruits like berries, cher­ries, pears, apples, kiwi; A good treat that Jason suggests to the models is having apple with a spoon of peanut but­ter, I personally suggest a nut mix like almonds, peanuts, cashews, You can buy this at Woolworths and other supermarkets it’s one of my favourites! (Make sure it’s salt and sugar-free); hum­mus with cucum­ber slices or celery, or a small por­tion of a left­over meal.

xxxxx

i’ve always wanted to have miranda’s body ^

YES! I love the nutrition advice :)

(via startthechange2day-deactivated2)

ptphealth:


IDEA FOR A BALANCED BREAKFAST!
It’s important to start off your day with a fully fuelled body and satisfied tummy! Here’s a good idea:
1 piece of fruit - pear, apple, orange, watermelon, pineapple, banana, strawberries…whatever you like!
handful of muesli/Special K/oats/bran
3 tablespoons nonfat natural yoghurt
1 cup green tea or coffee sweetened with Stevia 

ptphealth:


IDEA FOR A BALANCED BREAKFAST!

It’s important to start off your day with a fully fuelled body and satisfied tummy! Here’s a good idea:

  • 1 piece of fruit - pear, apple, orange, watermelon, pineapple, banana, strawberries…whatever you like!
  • handful of muesli/Special K/oats/bran
  • 3 tablespoons nonfat natural yoghurt
  • 1 cup green tea or coffee sweetened with Stevia 

(via 30poundstobeautiful-deactivated)