Tag: lose weight

Peanut butter-banana healthy muffins. Recipe from bikini-fitness champion

Since Fit&Treat production kitchen in London was closed November 2016 I received hundreds of emails from our customers and followers asking me to share recipes we used to cook their loved healthy meals. So I decided It would be at least selfish to keep a secret. From this moment i’m going to publish bit by bit all Fit&Treat’s healthy recipes created in Fit&Treat’s kitchen and gathered from best industry experts for years of my bikini-fitness expurience.

Starting the series with healthy muffins.

Personally, I’m not a big fun of muffins but my Fit&Treat’s customers and followers, my family and friends simply love them.

Peanut Butter & Banana Muffins – happy school days flesh back. 

peanut butter muffin.jpg

These muffins taste exactly the same way as traditional school days snack but far lighter in terms of nutrition. I swaped all heavy and sugary ingredients on healthy substitutes and here we go! Try to make this fantastic snack to spoil your loved ones. Peanut butter-banana healthy muffins could be a great idea as a pre-workout snack or breakfast. Let me know if you liked it.

with love

Tatiana Dmitrieva

Macros: 

Calories: 135

Protein: 4 grams

Carbs: 23 grams

Fat: 4 grams

Ingredients:

1 cup white whole-wheat flour + 1 cup oat or whole grain flour

1 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt (optional)

1/4 tsp. ground cinnamon

1 3/4 cup mashed bananas (about 4 large bananas)

2-3 Tbsp. of stevia or any other sweetener (i never use refined sugar in my recipes)

2-3 Tbsp. of honey or agave nectar (optional for those who have a bigger sweet tooth)

1 Tbsp. coconut melted oil

1 large egg

1 tsp. vanilla extract

1/4 cup creamy peanut/almond butter

1/2 cup unsweetened almond/soya milk

Yield: 15 MUFFINS; prep time: 15 min; cook time: 20-25 min; total time: 37 min

DIRECTIONS:

1. Preheat the oven to 350 degrees F.

2. Line a muffin pan with paper liners and set aside.

3. Whisk together hard ingredients: flour, baking powder, baking soda, salt, and cinnamon. Set aside.

4. Mash bananas until smooth. I use mixed but fork is also an option. Add stevia, honey (optional), coconut oil, egg, vanilla and beat everything together. Add in the peanut/almond butter. Add the flour mixture and milk. Mix until smooth.

4. Fill muffin liners half full. Bake about 20 min. until toothpick inserted into muffin centre comes out clean. Cool. I like to serve the muffins with peanut butter and berries. You can store them in room temperature for up to 3 days.

You can also freeze and use when needed just reheat in the microwave for about 30 seconds.

Bon appetit 

 

What kind of habit keeps you exercising?

It’s not always easy to convince yourself to exercise after a long day of work. (Ok, it’s never easy.) But people who consistently manage to do it may be using a simple trick—whether they realize it or not—according to a new study published in the journal Health Psychology.



The most consistent exercisers, researchers found, were those who made exercise into a specific type of habit—one triggered by a cue, like hearing your morning alarm and going to the gym without even thinking about it, or getting stressed and immediately deciding to exercise. 

It’s not something you have to deliberate about; you don’t have to consider the pros and cons of going to the gym after work,

explains L. Alison Phillips, PhD, assistant professor of psychology at Iowa State University and one of the study’s authors. Instead, it’s an automatic decision instigated by your own internal or environmental cue.
The researchers wanted to see whether this type of habit, known as an instigation habit, was better than another type of habit at predicting who stuck with a month of exercise. At the beginning and end of the monthlong study, they asked 123 university students and faculty questions that assessed how often they exercised and how strong their exercise habits were—whether they did it without thinking, for example. From these questions, they gleaned whether a person has a strong instigation habit—one where a cue triggers the instantaneous decision to exercise—and whether a person has a strong execution habit—that is, knowing exactly what kind of exercise they’ll do once you get to the gym, or being able to go through the motions of an exercise routine while being mentally checked out.

The only factor that predicted how often a person exercised over the long-term, they found, was the strength of their instigation habit. It got stronger with time, too. 

When people started exercising more frequently over the month and became more active, I saw that their instigation habit strength increased with that frequency, but execution habit didn’t really change in relation to frequency at all…

Mandy Oaklander | July 9, 2015 | Time

https://pragmasynesi.wordpress.com/2015/10/30/what-kind-of-habit-keeps-you-exercising/