healthy eating

Homemade Nutella spread

A while ago we discovered this homemade Nutella recipe. Unlike its shop counterpart, this Nutella chemicals and sugar free. The spread goes very well with rice crackers. Just remember to stop yourself on time.

Yield: 235g, prep time – 5 minutes , cooking time – 5 minutes, total time – 10 minutes

Macros

Total calories per 100g: about 620 kcal

Protein – about 15g

Carbs – about 5g

Fat – about 60g

Ingredients

170g organic hazelnut butter
2/3 tsp of liquid Stevia
1 scoop Chokolate whey protein
1/3 cup almond milk
65g sugar-free chocolate chips
1/4 tsp. vanilla extract
¼ tsp Himalayan salt (optional)

Cooking instructions:

Melt the chocolate chips over a double boiler to 40-45C.
Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
Blend until well incorporated. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.

Enjoy!

Source: http://triedandtasty.com/three-ingredient-nutella/

Being an Empath. Top 10 Traits

The trademark of an empath is that they feel and absorb other people’s emotions and/or physical symptoms because of their high sensitivities. They filter the world through their intuition and have a difficult time intellectualizing their feelings.

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As a psychiatrist and empath myself, I know the challenges of being a highly sensitive person. When overwhelmed with the impact of stressful emotions, empaths can have panic attacks, depression, chronic fatigue, food, sex and drug binges, and many physical symptoms that defy traditional medical diagnosis.

But an empath doesn’t have to feel too much and be overloaded once they learn how to center themselves. The first step is to acknowledge that you are an empath. Here are the top 10 traits of an empath from Judith Orloff M.D. book on how to achieve emotional freedom. See if you can relate to them.

1. Empaths are highly sensitive
Empaths are naturally giving, spiritually open, and good listeners. If you want heart, empaths have got it. Through thick and thin, they’re there for you, world-class nurturers. But they can easily have their feelings hurt. Empaths are often told that they are “too sensitive” and need to toughen up.

2. Empaths absorb other people’s emotions
Empaths are highly attuned to other people’s moods, good and bad. They feel everything, sometimes to an extreme. They take on negativity such as anger or anxiety which is exhausting. If they are around peace and love, their bodies take these on and flourish.

3. Many empaths are introverted
Empaths become overwhelmed in crowds, which can amplify their empathy. They tend to be introverted and prefer one to one contact or small groups. Even if an empath is more extroverted they prefer limiting how much time they can be in a crowd or at a party.

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4. Empaths are highly intuitive
Empaths experience the world through their intuition. It is important for them to develop their intuition and listen to their gut feelings about people. This will help empaths find positive relationships and avoid energy vampires. Read How to Develop Your Intuition to learn more.

5. Empaths need alone time
As super-responders, being around people can drain an empath so they periodically need alone time to recharge their batteries. Even a brief escape prevents emotionally overload. Empaths like to take their own cars when they go places so they can leave when they please.

6. Empaths can become overwhelmed in intimate relationships
Too much togetherness can be difficult for an empath so they may avoid intimate relationships. Deep down they are afraid of being engulfed and losing their identity. For empaths to be at ease in a relationship, the traditional paradigm for being a couple must be re-defined. For strategies see my article Secrets for Sensitive People: Why Empaths Stay Lonely.

7. Empaths are targets for energy vampires
An empath’s sensitivity makes them particularly easy marks for energy vampires, whose fear or rage can sap their energy and peace of mind. Vampires do more than drain an empath’s physical energy. The especially dangerous ones such as narcissists (they lack empathy and are only concerned with themselves) can make them believe they’re unworthy and unlovable. Other vampires include The Victim, The Chronic Talker, The Drama Queen and more. To help you deal with the drainers in your life read 4 Strategies to Survive Emotional Vampires.

8. Empaths become replenished in nature
The busyness of ever day life can be too much for an empath. The natural world nourishes and restores them. It helps them to release their burdens and they take refuge in the presence of green wild things, the ocean or other bodies of water.

9. Empaths have highly tuned senses
An empath’s nerves can get frayed by noise, smells, or excessive talking.

10. Empaths have huge hearts but sometimes give too much
Empaths are big-hearted people and try to relieve the pain of others. A homeless person holding a cardboard sign, “I’m hungry” at a busy intersection; a hurt child; a distraught friend. It’s natural to want to reach out to them, ease their pain. But empaths don’t stop there. Instead, they take it on. Suddenly they’re the one feeling drained or upset when they felt fine before.

As an empath myself, I use many strategies to protect my sensitivities such as fierce time management, setting limits and boundaries with draining people, meditation to calm and center myself, and going out into nature. Being an empath is a gift in my life but I had to learn to take care of myself. Empaths have special needs. It’s important to honor yours and communicate them to loved ones.

Judith Orloff M.D.

Source:

https://www.psychologytoday.com/blog/emotional-freedom/201602/top-10-traits-empath

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!

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:

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.

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 instructions

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!

Honeydew Melon Sorbet

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

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)

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.

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.
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!

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.

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

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

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

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.

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

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.

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

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!