Amazing Homemade Chocolate Praliné

This homemade pralinés are mindblowing! It’s sugar and chemicals free. Once made, it can be frozen and stored in the freezer for two weeks, but believe, they won’t last that long!paleo-and-vegan-double-decker-raw-chocolate-easter-eggs-10-940x705

Yield: about 15 pralinés (Tbsp size), prep time – 5 minutes, cooking time – 35 minutes, cooling time – 3 hours, total time – 4 hours


Macros

Total calories per praliné:  about 108 kcal

Protein – about 2g

Carbs – about 5g

Fat – about 10g


Ingredients

  • 1 cup almond or peanut butter
  • 2 Tbsp Stevia sweetener
  • 1 ½ Tbsp oat flour
  • 1 vanilla pod
  • 1/2 cup sugar-free dark chocolate chips
  • 2 scoop of peanut butter/chock whey protein 
  • 2 Tbsp salted peanut pieces (optional for decoration)

Cooking instructions:All+of+It+-+Vegan+Dark+Chocolate+Peanut+Butter+Easter+Eggs

Directions 

  • Split the vanilla bean down its length using a paring knife and scrape out the seeds
  • To prepare the filling, mix together almond butter, stevia, whey protein, oat flour, and add vanilla seeds. Stir until the mixture will become smooth
  • Divide the mixture into 15 equal balls and roll them into a ball. Once they are all round, place them on a baking sheet and cool them down for 10 minutes while you melt the chocolate chips
  • Melt the chocolate chips on a low heat, until the chocolate reaches 40-45C (that’s the best degree for chocolate as, it will give a shiny look to praliné)
  • Using a fork, dip each ball into the chocolate and stir to coat. Place back onto the parchment paper. Repeat with remaining balls.
  • Drizzle any remaining chocolate over the tops and sprinkle peanut pieces to decorate, if desired.
  • Put praliné into the fridge until it gets set.

Enjoy!

Frozen yogurt pieces with berries

Summer is here, and why not indulge ourselves in this desert full of antioxidants, protein and vitamins. It’s also vegetarian and quite easy to make too, but needs time to freeze. So you can prepare it overnight for the next day enjoyment.make-it-now-mix-match-frozen-yogurt-bark_hero.jpg

 

Yield: 8-10 chunks, prep time – 15, chilling time – 6-8 hours, total time – 6 hours 10 minutes


Macros

Total calories per chunk:  about 30kcal

Protein – about 1.5g

Carbs – about 2.1g

Fat – about 0.9g


Ingredients

  • 300g vanilla soya yogurt
  • 1 ½ Tbsp Stevia sweetener
  • 1/4 cup blueberries
  • 4 strawberries sliced

Cooking instructionshow-to-make-mix-match-frozen-yogurt-bark_04

  • Add stevia to the yogurt and stir
  • Cut strawberries into thin slices
  • Spread yogurt over a baking tray lined with a greaseproof paper. Then just pile on the toppings! (you can mix & match different fruits and berries)
  • Put the tray into the freezer for 6-8 hours
  • Once chilled, the yogurt tray can be broken up into big chunks for serving
  • Keep the chunks in an airtight bag in a freezer and consume within 3 weeks

Enjoy!

 

6 Ways to Reduce Social Anxiety

Social anxiety is the third most common psychological disorder, right after the granddaddies of depression and alcoholism. Fully 13% of people meet criteria for diagnosable social anxiety disorder, and a whopping 90% of people say they are or were shy at some point in their life. The good news? Social anxiety is changeable.  Start with these 6 tips—test them out one at a time and see what sticks.  And yes, these are drops in the bucket, but do them over and over and you’ll fill your bucket to the brim with bravery.

1)   Play “Worry Mismatch.”  Anticipating a worrisome social situation is almost always worse than the actual event.  For example, after dreading the company holiday party for weeks, it may actually be a relief to walk through the door, and—surprise—it may not be as horrifying as you anticipated.  Your brain is wired to keep you safe from danger and rejection, but sometimes it can go overboard and jump to the worst-case scenario. So it’s important to learn that the alarm bells before a social situation are usually louder than necessary.

Try this experiment: The next time you reluctantly attend a party, have to speak in class or a meeting, or work up the courage to do something you usually avoid, contrast your expectations with the actual experience.  Think of what you’re worried about (“No one will understand what I’m saying and then I’ll turn bright red”) and then afterward, ask yourself if that’s what actually happened (“One guy said ‘what?’ twice, but otherwise everyone seemed like they could hear me—plus it was loud so I couldn’t hear perfectly, either.”)

Our brains are great at coming up with potential catastrophes  (“Nobody will talk to me!”), but they seldom play out in reality (“I stood around by myself for a few minutes, but then that guy from HR struck up a conversation I actually enjoyed.”)  Simply realizing your alarm bells are set too loud may be a consolation the next time they go off.


2)   Volunteer to host or play a role.

If suffering through a big family wedding, for example, makes you want to hide under the buffet table, ask whomever is in charge how you can help make things run smoothly.  Oftentimes, social awkwardness is alleviated by having a defined role.  Asking attendees to sign the guest book gives you a reason to circulate.  Rounding up groups for photos provides you purpose.  Playing a role allows you to practice approaching people, practice having eyes on you, and practice making requests.  Invariably, this practice buildsconfidence.  When you’re ready—whether in a few hours or a few decades—you can transition to the ultimate role: yourself.

3)   Push yourself. . . a little.

Both parts of this tip are important.  For instance, if you’re a socially anxious student, you might push yourself by asking a question in class.  However, start small. Push yourself a little by first asking the TA a question after class, then asking the professor a question after class, then asking a question in an informal exam review, then in a 10-person seminar, and finally in a 100-person lecture.  Inch into the water slowly; you don’t have to do a cannonball.

4)   Ask questions.

Many people feel awkward in social situations because they feel they have nothing to say.  One helpful technique is to ask open-ended questions (“So how did you two meet?” or “I’ve been thinking of taking that course—how do you like that professor?”) or ask advice (“I’ve got a few vacation days to burn—I need a good weekend getaway,” or “I just abandoned a terrible book—I need another one.  Any suggestions?”)  Then, based on the answer, ask another question that takes the conversation deeper.  Many people are delighted to talk about their lives and experiences and will thank you for the chance.

5)   Keep showing up.

Despite what you see onFacebook, the average American only has two true friends and almost one in four find themselves without a social circle at all.  If you’re starting from scratch, have hope and take heart knowing you’re not, well, alone.  Wondering where to start?  Think about what you like to do.  If you’re stumped, think about what you liked to do as a kid.  Then, based on your answers, plug yourself into a small, recurring group with the same people—not a one-shot event or huge city festival.

Did you love to draw? Take a semester-long art class. Run? Join a community running club and attend the Tuesday evening runs religiously. Read about dinosaurs? Volunteer at the local museum, preferably on a shift with the same co-volunteers. The most important part is to keep showing up. Commit for at least a season, even if you’re tempted to throw in the towel earlier.

6)   Do the strong thing and seek help.

If you’re ready for a change, a good cognitive-behavioral therapist can help you face your fears slowly and safely.  In a nutshell, he or she will ask you to construct a hierarchy of things you avoid, from easiest to break-a-sweat hardest.  Next, you’ll work through them gradually, only moving on to the next level when you’re ready.

Social anxiety gets in the way of living your life, but with time, practice, and a willingness to push yourself, you can achieve the ultimate: being comfortable in your own skin.”

Sources:

https://www.psychologytoday.com/blog/how-be-yourself/201605/6-quick-ways-ease-your-social-anxiety

https://rennickeassociates.wordpress.com/2016/05/19/6-ways-to-reduce-social-anxiety/

 

 

Honeydew Melon Sorbet

Let’s cool ourselves down with this honeydew watermelon sorbet. It’s light, refreshing and VEGAN!

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Yield: 400-500gr (depending on the size of the melon), prep time – 5 minutes, cooking time – 10 minutes, cooling time – 4-6 hours, total time – 4 hours 15 minutes


Macros

Total calories per 100g portion – about 58kcal

Protein – 1.4g

Carbs – 13.4g

Fat – 0.3g


Ingredients

  • 1 honeydew melon, cubed
  • 1 Tbsp. freshly lime juice
  • 3 Tbsp honey
  • ¼ cup water
  • Zest of lime or mint leaves (for decoration)honeydew-melon-fruit-34733483-4272-2848

Directions

  • Cut melon into cubes
  • Put the cubes onto the baking sheet, layered with baking paper. Leave enough space in between the cubes to allow for even freezing.
  • Freeze the honeydew overnight, or until completely frozen (4-6 hours).
  • Once the honeydew cubes are frozen, put them into the food processor. Add lime juice, honey, and water, and pulse until the honeydew becomes crumbly. If the paste is not smooth enough, add more water until the mixture becomes more fluid, but not slushy. What we need is a soft sorbet texture look.
  • Taste and add more honey if needed.
  • Top it up with a zest of lime or mint leaves and serve!

The sorbet can be stored in the freezer in an airtight container for up to 2 weeks.

Enjoy!

 

 

Healthy Peanut Butter Protein Cups

Have you noticed that after a hard day, you crave for peanuts? Peanuts are the source of protein and monounsaturated fatty acids, vitamin E, niacin, iron and other healthy micro elements. To help you to recover after a hard week, we prepared a special chokolate cups loaded with peanuts goodness.

is-peanutbutter-healthy-facebook

Yield: 6 cups, prep time – 10 min, cooking time – 30 minutes, total time – 40 min.


Macros:

Total calories per piece:  about 148kcal

Protein – about 5g

Carbs – about 5g

Fat – about 12g


Ingredients:

  • 1/4 cup almond butter
  • 2 Tbsp maple syrup, or other sweeteners
  • 2 Scoops chocolate peanut butter protein powder
  • 2 Tbsp raw cocoa powder
  • 2 Tbsp natural peanut butter
  • Peanuts/almonds, for garnish (optional)

Direction:

  • Lightly spray a mini muffin tin with cooking spray and set aside
  • Warm up butter, add maple syrup and mix well
  • Stir in the protein powder and cocoa powder until smooth and mixed.layer3
  • Spoon 1 tsp of the mixture into 6 of the muffins tins, making sure to give a good stir of the mixture each time (to prevent the powders from settling to the bottom of the bowl) and place in the freezer for 20 minutes
  • Once the bottom layer is frozen, spoon 1 tsp of peanut butter onto the centre of each layer. You can press peanuts or almonds into the centre of cupcakes. Top it up with the rest of chocolate mixture and freeze for at least 3 hours

Enjoy!

 

TIRAMISU PROTEIN PANCAKES (VEGAN)

Chocolate, tender, with a hint of Baileys, this a perfect pre or post workout  treat. They’are also super delicious and healthy! Made with protein powder and soy yogurt, these pancakes are suitable a for vegan! Tiramisu-Protein-Pancakes-768x768

Yield: 5 pancakes, prep time – 10 min, cooking time – 30 minutes, total time – 40 min.


Macros:

Total calories per 5:  about 294 kcal

Protein – about 30g

Carbs – about 30g

Fat – about 6g


Ingredients:

PANCAKES:

  • 2 scoops coffee/chokolate  flavoured protein powder
  • 6 Tbsp oat flour
  • 1 cups any gluten-free flour (could be almond or buckwheat)
  • 4 cups unsweetened almond milk
  • 4 Tbsp raw cacao powder
  • 1 Tbsp instant coffee powder
  • 1 tsp baking powder
  • 3 tsp Baileys or Baileys flavored sugar free syrup

 FILLING:

  • 3 cups soy/coconut yogurt (you can use dairy options if you prefer)
  • 2 tsp stevia sweetener
  • 1 zest of an unwaxed orange (optional)
  • Berries (to decorate)

Directions

PANCAKES:

  • Combine and mix together protein powder, oat flour, gluten-free flour, cacao, coffee and baking powder
  • In another bowl mix together almond milk and Baileys. Slowly pour into dry mixture and stir well. The mixture should be thick. If it looks too dry, add a bit more of almond milk or water.
  • Put a small pan onto a medium-low heat. Grease it lightly with coconut oil.
  • Pour pancake batter 1/3 a cup at a time.  Cover pan with a lid and cook for several minutes.
  • Flip and cook for several more minutes.  Repeat with remaining batter.

images

FILLING:

  • Whip together yogurt and stevia
  • Spread filling on each layer and add  orange zest on top (optional). Decorate with berries of your choice.

Enjoy!

 

Menstrual Cramps: 6 Home Remedies

As women, we all know it, dread it, and are sometimes even thankful that we get it — I’m talking about our monthly period. We all know the constant throbbing and cramping pains that come with it. Hormone-like substances, called prostaglandins, which are involved in pain and inflammation, trigger the uterine muscle contractions. Higher levels of prostaglandins are therefore associated with more severe menstrual cramps. For some women, their cramps might even interfere with their work, school, and daily activities.

About three out of four women experience menstrual pains, and every one out of 10 women experiences severe cramps.

To help you get through the monthly visit, here are some home remedies that ease menstrual cramps.

1. Exercise

baller leg header
This might sound a little crazy and you might be thinking to yourself, I can barely move, let alone exercise. However, brisk walking, or any type of physical activity, can help to ease your belly pain. When you’re doing any type of aerobic exercise, your body is pumping more blood. This helps to release endorphins to counteract the prostaglandins and reduce your cramps. Exercising three to four times a week is good for the overall health of your body, but it is especially important if you’re prone to painful menstrual cramps.

I, personally, never skip my workouts exercising 5-6 days a week. Period and especially PMS days are not exception to the rule. Right activities have tremendous beneficial effect not only on physical but also on mental health. But, be careful! Do not overload yourself either. Have 30-40 min of circuit training or 20-30 min cardio (i prefer power walk outside) and a nice Hatha yoga session after.  


2. Apply heat

Heat helps to relax the contracting muscles in your uterus, which is the cause for your pain. There are many over-the-counter heating patches and pads or electric, reusable ones. Or, even taking a regular plastic bottle with hot water and applying it to your abdomen is an alternative when you don’t have access to a heating pad.


3. Drink chamomile tea

A study published in the Journal of Agriculture and Chemistry found that there might be pain-relieving properties in this fragrant tea.

This is one of a growing number of studies that provide evidence that commonly used natural products really do contain chemicals that may be of medicinal value,

said Elaine Holmes, Ph.D., a chemist with the Imperial College of London. The research found that when 14 participants were given urine samples, their urinary levels had a significant increase in hippurate, which is a natural anti-inflammatory. Anti-inflammatory drugs help to decrease the prostaglandin production, thus relieving menstrual cramps.


4. Make sure you’re getting enough vitamin D

Prevention is always better than the cure, which is why making sure your body has enough vitamin D is important in preventing menstrual cramps. A study found that high doses of vitamin D3 led to a significant decrease in menstrual cramps. As reported by Health.com, “40 Italian women were split into two groups: one receiving a single oral dose of 300,000 IUs of vitamin D3 and the other getting a placebo five days before the expected start of their menstrual periods.” Their pain scored dropped by 41 percent, while those in the placebo group saw no change in their pain scale.

DL-Phenilalaine is another highly recommended supplement. It’s not essential naturally occurring amino acid that can help to reduce PMS symptoms. Also this amino acid stimulates alertness and increase serotonin production helping therefore to avoid menstrual fatigue and  mood swings. Check recommended dosages with your nutrition adviser.  


5. Have an orgasm

orgasm

Yes, that’s right — orgasms help to relieve all kinds of pain, including menstrual cramps. Before an orgasm, the uterus is more relaxed, and at the moment of climax, blood flow increases, helping to relieve the cramps. Orgams relieve the pain through the release of endorphins, which help you to feel instantly better. They also help to relax your whole body and induce sleep so you won’t feel any cramping at all.


6. Acupuncture

Acupuncture is a component of traditional Chinese medicine, which involves sticking the skin with small needles to stimulate the body at certain points. Researchers from the Oriental Hospital at Kyung Hee University Medical Center in South Korea found that acupuncture might have positive effects on menstrual cramps. The study was based on 10 trials with 944 participants. “There was an improvement in pain relief from acupressure compared with a placebo control,” according to the study.

Edited by OpenMindPortal

Comments by Tatiana Dmitrieva 

Initial source: Menstrual Cramps: 6 Home Remedies

Chocolate Protein Oat Cookies

These cookies are crunchy and delicious! They have no gluten, low in fat and sugar, high in protein, and SUPER easy to make!

Chocolate-Coconut-Protein-Cookie-24

Yield: 18 – 24 cookies, prep time – 15 min, cooking time – 10 minutes, total time – 25 min.


Macros:

Total calories per 1 cookie:  about 85 kcal

Protein – about 6 g

Carbs – about 8g

Fat – about 3.5g


Ingredients

  • 1 cup gluten-free flour
  • 1/3 cup oat flakes
  • 3 scoops chocolate protein powder
  • 1/4 cup peanut (almond) butter
  • 4 egg whites
  • 1/2 of a ripe banana (grated)
  • 1 tsp honey
  • 1 tsp maple syrup
  • 1 tsp of cacao
  • 1/4 cup chocolate chips

Directions

DSC_0004

  • Prepare all the ingredients and preheat your oven to 180C degrees.
  • Whisk egg whites (don’t forget to add a pinch of salt to achieve better results)
  • Add honey and maple syrup. Then mix in peanut butter.
  • After the mixture looks solid, add the rest of the ingredients to the bowl: grated banana, flour, protein powder, cacao, oat flakes and chocolate chips. Stir well.
  • Drop a spoon of cookie dough onto a baking sheet and flatten it.
  • Bake at 180 degrees for 10 minutes.
  • Remove immediately to a cooling rack.

Enjoy!

Chocolaty Protein Brownies with Prunes & Almonds

Try a piece of this chocolate heaven. It is perfect protein enriched snacks to go. They are not too sweet, and sugar-free, so you can enjoy them without worries. They are simply so delicious that it may be hard to stop eating them. Luckily, they are not high in calories, so eating more than one bar at a time is not a big problem.

Triple Chocolate And Plum Protein Cake bars_

Yield: 15 brownies, prep time – 15 min, baking time – 30 minutes, total time – 45 min.


Macros:

Total calories per portion:  about 87kcal

Protein – about 6.5g

Carbs – about 9g

Fat – about 3g


Ingredients

  • 1 cup any gluten-free flour (I prefer oat flower)
  • 4 egg whites
  • 2 scoops chocolate flavoured protein (the darker the better!)
  • 3 Tbsp sweetener (I use stevia as it’s natural and low in calories)
  • 1/2 tsp. baking powder
  • 150g sugar-free jam (apple, plum, or rhubarb jam)
  • 3 Tbsp. raw cocoa powder
  • 1/4 tsp. salt
  • 3 Tbsp. dark chocolate chips (I love just unsweetened 100% dark cholate junks)
  • 75g pitted prunes (chopped)
  • 30g fat-free Greek yogurt
  • 85ml almond milk
  • 2 Tbsp blanched almond flakes

Chocolate-Cake-Batter-iStock

Directions

  • Preheat oven to 180C degrees
  • Chop prunes into small pieces.
  • Whisk egg whites with sweetener and salt (added salt makes egg whites “fluffier”), until they double the size.
  • Add almond milk, Greek yogurt and jam of your choice. Mix together in a same bowl.
  • In another bowl mix dry ingredients (flour, powder and baking powder, raw cocoa).
  • Add wet ingredients to dry ingredients and mix together.
  • Stir in the chopped prunes, dark chocolate chips and almond flakes.
  • Pour batter into the baking form and bake for 20-30 minutes or until a toothpick inserted comes out clean.
  • Let it cool on a wire rack and divide into squares.

Enjoy!

Protein Summer Crepes with Fruits and Fat-Free Greek Yogurt

This AMAZING recipe of protein crepes was created by our talented co-founder, fitness model and former competing athlete.

This recipe has been tried and tested by many people and all said the crepes taste amazing! They are light, but filling. They can be eaten warm or cold, take little time to cook and are filled with goodness. You can use various protein filling every day.Coconut-Flour-Crepes-with-Yogurt-and-Berries-Eat-Spin-Run-Repeat

Yield: 10-12 crepes, prep time – 10 min, cooking time – 10 minutes, total time – 20 min.


Macros:

Total calories per portion:  about 97.2 kcal

Protein – about 17g

Carbs – about 5-7g

Fat – about 1g


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Ingredients

DOUGH

  • 1/2 cup oat flour (you can blend oat flakes to the consistence of flour)
  •  ¼ tsp salt (optional)
  • ¼ tsp baking soda
  • 2 scoops vanilla/chocolate protein (pick the flavour you prefer better)
  • 1 tsp flax seed soaked in water (overnight) and blended with oats
  • ½ cup water
  • ½ unsweetened almond milk
  • 2 egg whites
  • 1 whole egg
  • ½ tsp olive/almond/coconut oil

FILLING

  • ½ cup Greek yogurt
  • 1 scoop vanilla protein (optional)
  • Handful of fruits or berries

Directions

DOUGH

  • If you don’t have oat flour, you can make your own by blending oat flakes in the blender. Don’t forget to add flax seeds to blender
  • Add the rest of dry ingredients (protein, salt, baking soda) to the flour and mix well
  • In another bowl whisk the egg whites and an egg to one consistency. Add water, almond milk and oil to the mix and stir.
  • Then slowly pour the liquid into the flour and keep whisking until the mixture looks
  • Grease your frying pan with a little bit of coconut oil

FILLING

  • Mix Greek yogurt with 1 scoop vanilla protein.* Spread the mixture on a crepe
  • Cut fruits into thin slices and put on crepes, then roll crepes into roulettes.
  • You can eat crepes while they are still warm or cool them in the fridge and have them later

* You can create a mega lean filling by just dissolving casein protein powder with water and spreading it on a crepe. 

Enjoy!