Why skipping breakfast could be beneficial for fat loss (experiments with intermittent fasting)

I always loved breakfast, being a strong believer that 1) breakfast provides energy for the whole day, and 2) that it allows you to indulge in one or two guilty pleasures such as a piece of dark chocolate, or bowl of cherries. However, your approach to the first meal of the day depends on your goals, lifestyle, and work-schedule. In some cases skipping breakfast could be a highly beneficial strategy for achieving fat-loss.

What sort of situations am I talking about?

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  • People who have just started a fat-loss diet (i.e. untrained or lightly-trained individuals with a body fat percentage of over 30% in females, and over 20% in males);
  • People who would like to shed fat faster (but not too quickly: there is no magic bullet in holistic nutrition);
  • Those who have a low-to-no chance of sticking to a very strict diet due to social obligations such as business, travel, dinners out and so on;
  • People whose bodies have adapted and become resistant to conventional healthy eating schemes, and who have ‘plateaued’ (This actually happened to me after six competition preparation diets over a two-year period);
  • Those who have a good overall fitness level, but who are trying to get rid of some stubborn fat (for example legs and gluts for ladies and the abs area for men).

If any of these cases apply to you, keep reading.


 There are three main ideas behind the strategy of skipping breakfast:

  • Intermittent fasting
  • Fasted cardio
  • Intensive but limited in-time feeding period

Let’s examine these concepts individually.


Intermittent fasting

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If you are not familiar with intermittent fasting protocols, the concept can be summed up as follows: An eight hour ‘feeding period’ followed by sixteen hours of fasting. According to Martin Berkhan, author of the Leangains protocols – a system widely known in the nutrition world – intermittent fasting helps to:

  • Increase blood flow to ‘stubborn’ fat cells during exercise;
  • Make the body use fatty acids for energy instead of traditional glucose;
  • Suppress Insulin release (a fat-gaining hormone);
  • Elevate concentrations of epinephrine and norepinephrine (lipotropic hormones);
  • Increase the metabolic rate when resting (the body starts to burn more calories when not exercising).

Berkhan advocates the extended fast (16 hours of fasting followed by 8 hours of feeding) as a powerful tool for fat-burn. I’d like to make a remark at this point:

Usually men respond better to the 16/8 eating scheme than women, due to hormonal differences. Researchers generally believe that women need a longer feeding period (14/10 or even 12/12) in order to support healthy female sex hormone production. The length of the ‘feeding time’ for women also depends on the menstrual cycle period.

My personal experience

My personal experience of intermittent fasting was extremely positive. I first gave this strategy a try 12 years ago when I experienced sudden weight-gain due to an inability to stick to my usual dietary and exercise routine. My job was extremely demanding at the time, and I consequently tried very hard to get back on track. I followed the extended protocol, skipping dinner instead of breakfast. It worked well and I lost 12 lbs over the course of 3 months, but unfortunately my social life also dropped off.

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A month ago I tried intermittent fasting again, as I had to travel a lot and I didn’t have the option of carrying on with my small/frequent meal strategy for a little while. I also felt that my body had adapted and become resistant to the latter technique, as I had been following it for the past two years. I altered the fasting protocol by skipping breakfast instead of dinner. My starting point was the 16/8 scheme, which I initially found sustainable, but within seven days I started feeling a slight lack of energy. I extended my feeding period to 10 hours for another ten days and then to 12 hours, which brought me to the final stage of my menstrual cycle – exactly one week before my period (at this time the female body requires more energy). Then I took three days off, eating clean, small and frequent meals. I started the course again when my period was over.

The overall result for one month was losing 6lbs and a decrease of 1.5% of body fat without being on extremely strict diet (I continued to eat fruits, berries and even had a glass or wine or a piece of dark chocolate occasionally).


The main principles of intermittent fasting:

*contact me for customized calculations and timing

  • High protein consumption*
  • High vegetable intake
  • Intense training: do resistance training 3-5 times a week and fasted cardio 4-6 times a week before your first meal.
  • Carb cycling: increase carbs* (sweet potato, butternut squash, whole grain bread and pasta, rise, fruit, etc.) on the resistance training day especially legs day.
  • Nutrient timing: eat the biggest meal straight after resistance training in order to avoid muscle brake-down and quicken recovery. If you want to increase the fat-burn effect, skip carbs after the fasted cardio.*

The easiest way to try intermittent fasting is by fasting from 9-10 PM until 1-4PM the next day, doing fasted cardio around 11am. In other words, by skipping breakfast. While you can always skip dinner instead, you may find that you end up sacrificing the pleasure of catching up with your friends.

Don’t labour under the delusion that by simply skipping a meal or two you will achieve a fitness model body. The strategy only works effectively with the right combination of meal planning, food selection, fasted cardio programme, workout plan and nutrient-timing.

Fasted cardio

morning fasted cardio blond with red pants

Fasted cardio is another idea behind beneficial breakfast skipping. When done on an empty stomach, such cardio is a great tool to combat that stubborn fat. The secret is simply this: Your bloodstream is cleared of both glucose and amino acids at that point, so your body burns its own fatty acids for energy. I was doing my fasted cardio as a first break in work from 11am to midday. After cardio I had a balanced high-carb and high-protein breakfast.

However, some practitioners believe that fasted cardio could be catabolic: Yes, it could. To avoid muscle loss, take HMB or BCAA prior to and during a cardio session, and stick mainly to low intensity cardio such as power walking, cycling or light jogging, as you prefer. I generally opt for a long power walk in the park, followed by a 15-30 minute Hatha yoga session.

You can join me every day in St James’ park. Book your session here.

Feed your ambitions

Practicing intermittent fasting, fasted cardio and skipping breakfast could work well together with an intensive feeding period. How does it work?

First of all, your body needs energy to function and recover. Logically, you have to use your feeding period smartly and introduce a sufficient – but not an excessive – amount of nutrients into your system. Secondly, having 4-5 small frequent meals or 2-3 big meals (it’s up to you; I personally prefer the first option, but when I’m pushed for time I always have the option of the second). You will boost your metabolism, stimulating the body into burning more calories during the resting/fasting period.  And last but not least, eating healthy and delicious food is always great fun.

Enjoy your diet.

 Possible Day Schedule

*contact me for bespoke dosages calculation and meal planning 

8:00 AM – Wake up, drink 500 ml of water with l-tyrosine and l-tryptophan powder mix* + 2 cups of green tea

9:00 AM – Drink 500 ml – 1l of water with a mix of L-taurine, threonine, choline, inositol and l-glutamine*

11:00 AM – 500 ml – 1l of water + l-carnitine short with vit C* (take alpha adrenergic receptors short-term antagonist as a pre-workout to increase fat burning effect and energy release + coffee (optional)

12:00 PM – 60 min fasted cardio + 1-1.5l of water with a mix of L-taurine, threonine, choline, inositol and l-glutamine*

1:30 PM – lunch

3:30 PM – high protein snack

5:30 PM – pre-workout meal

6:30 – take alpha adrenergic receptors antagonist as a pre-workout to increase fat burning effect + coffee (optional)

6:30 – resistance work-out (optional)

8:00 – protein shake or post-workout meal*

9:00 – dinner

Tatiana Dmitrieva

 

#Relaxation #food list

Which foods are able to act as natural relaxants and anti-depressants is a question I’m often asked by clients. 

CALIFORNIA WALNUT COMMISSION MEDITERRANEAN DIET
Mediterranean Diet probably is one of the best combinations of ingredients with anti-depressants properties. 
To begin with, an overall balanced diet is always helpful. By that I mean a clean wholefood diet with the minimum possible amount of processed food intake. Macronutrient modulation varies and depends on factors such as your:

– activity level

– overall fitness level

– body composition

– body related goals

– lifestyle

Probably the best healthy ratio is:

– up to 20% healthy fats

– 30-40% lean protein

– 40-50% carbohydrates.

We’ll talk about an ideal macronutrients’ modulation ratio in another article in more detail.

Returning to the main topic, the following is a (non-exhaustive) list of foods with calming and relaxing properties:

1) Almost all fruits and berries: They are full of natural sugar and antioxidants. Fructose is the quickest carb (source of energy) after refined sugar, and your body will automatically feel happier and more relaxed with more sugar in the bloodstream. However, do keep in mind that if you aim to become leaner you will have to pursue a diet with a low fructose content.

2) Oily fish. Fish oil is well-known nutrient that increases the brain’s metabolism. By combining fish oil with nootropics you can easily achieve a state of calm and have a clearer mind. Book aconsultation to get a list of over-the- counter nootropics.

3) Herbal tea. A blend of mint, chamomile, artichoke and lavender is one of the best relaxation options.

4) Cinnamon, ginger, nutmeg and cacao are four spices that were historically used as natural mood lifters and relaxants. Adding a sprinkle of cinnamon in your coffee can help, or even simply inhaling their scent.

5) Chicken hearts and liver are perfect sources of essential amino acids, vitamin B, choline, inositol and Iron. This combination of nutrients is one of the most effective ‘cocktails’ for boosting the central nervous system.

6) Despite the negative publicity and misconceptions surrounding the consumption of egg yolks, the high concentration of cholesterol in them is designed by nature as a perfect source of nutrients. Rich in lecithin, vitamin B, amino acids, choline, inositol, vitamins A and E, phosphatidil serine and many more beneficial substances, egg yolks alone could provide your body with almost everything it needs. However, do not exceed the healthy allowance. Have 1-3 whole eggs a day, adding some separated egg whites if you need to increase your protein intake.

7) Now anyone with a sweet tooth can celebrate – Dark Chocolate!! Yes, having a piece or two of dark chocolate each day will definitely help your body to boost its ‘positive vibe’ hormones.

8) Have a glass of wine. Yes, and YES again!!! But only one, and make sure it’s a high quality wine. First of all, it’s an additional 75 kcal of quick energy that your body will be grateful for. Secondly, high quality wine contains a high concentration of bio-flavonoids and antioxidants.

Taken in a moderate quantities, wine can also act as a minor natural relaxant.

And remember; even if you eat healthily all the time and are a fitness fanatic, allowing your body a little bit of what you really love is always beneficial. By keeping your diet 95% clean, let’s say, you will have even better results than confining yourself to a strict regimen of traditional lean and mean boiled chicken breast, and rice and broccoli.

Enjoy your diet. 

Enjoy your life.

 

Tatiana Dmitrieva 

How and why to meditate. Simple techniques to start your mindful journey

There are an abundance of meditative techniques out there, ranging from ancient Buddhist practices to the latest theories of mindfulness. At heart, they share the aim of preventing the meditator from becoming locked in compulsive thinking patterns, in large part by encouraging them to fully focus on ONE particular thing at a time.  This could entail simply concentrating on the present moment, or contemplating a sacred Mandala, listening to mantras, or even (as was the case with me) having a kiteboarding lesson. You can use traditional authentic techniques or create your own way to meditate – whichever best works for you.  There are no rules, and everything is possible and permissible. 

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 Our minds constantly oscillate between the past and future, and we are rarely fully present at any given moment. Even when trying to do yoga, or to meditate, we often slip into involuntary thinking patterns. Meditation is about achieving a mental stillness, about calming the mind for a period of time and creating a specific mental space. We need that quiet space to unwind, heal and recover, and to be able to create or perceive new things.


Also read Kiteaboarding as conscious evolution. Another view

How to declutter your mind

How to cope with information overload


Best time

You can meditate whenever you feel you need it – sometimes just 10-15 minutes is sufficient. It’s widely believed, however, that the optimal time (the ‘sacred period’) to meditate is when you wake up or go to bed. Morning meditation is a perfect way to start your day in the right mode, but do not confuse it with planning your day. Try to completely avoid thinking during the meditation time, clearing your mind of distracting or unnecessary thoughts. Evening meditation is a great way to unwind after a hard day before you sleep. You can also practice short “time-in” whenever you feel you need it. I meditate like this while I’m on public transport, or even during my morning run. Evening workout in the gym could also be a good time.

How to start

18589696 Meditation by sunset

The idea of spending between ten to thirty minutes without thinking may sound easy, but it takes practice to truly master.  How, then, can this be achieved? You can start by focusing your attention on your body. Try to feel each part of your body separately: your legs, arms and other extremities. Then switch your attention to your breathing, or try to feel the energy which flows through your body. Try to go beyond the physical, following your stream of inner energy: Don’t be afraid, just trust the journey and go with the flow. At the end of the meditation think about those ‘greater’ goals in your life, such as being kind, loving, grateful, compassionate and so on. Everyone has his or her own set of personal goals.


Practicing giving-receiving and gratitude

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My current goal, for example, is to learn how to receive love, help and goodwill, and to generally be grateful for everything that comes into – and leaves – my life.

Since I am naturally a giving person, I know how to love and how to help.  However I have always struggled with receiving. Psychologists believe that those who have difficulty with receiving may have deep-rooted trust, acceptance and/or self-acceptance issues. When you only give and are not open to receiving, you initially become rapidly drained, and then start to appreciate other people less. Such an imbalance could be harmful to your relationships. People around you invariably feel that they are underappreciated, and it’s painful for them and for you. That’s why it’s important to be able to give and receive at the same time.

Take a moment to think about your life goals. Perhaps your past brings back painful memories and prevents you from truly opening your heart to show your true self and feelings.  Or perhaps, conversely, you actually give too much, and don’t leave space for your relationships to grow and develop naturally. It’s a very personal journey and all of us have certain things to work on.

a very personal journey and all of us have certain things to work on.

Touch your soul

empath

Try to feel, see and talk to your soul. This probably sounds weird, but try it anyway. Eckhart Tolle, the author of the bestseller The Power of Now, describes this meditation technique perfectly.  Try to see, feel and fully focus on your ‘inner body’ (i.e. your soul). It can take time to become comfortable practicing this technique. When I tried it, I found it to be a very relaxing and mind-clearing experience. Advanced yoga and meditation practitioners can further extend this technique by switching the focus of their attention from observing the soul to watching how it’s connected to the Universe. Some practitioners are able to get incredible insights during such deep meditations. Try and share what you think.

 Music as a key to the door

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Some people believe that ‘authentic’ meditation should only be performed in silence. It is completely up to you. I practice both ways: Listening to sounds of nature may be the best way to replenish your stocks of energy. However, hectic urban life often doesn’t afford us the opportunity to escape to a remote beach or a rural forest for an hour or two. In this case music can act as a key to open the ‘sacred door’ to the soul. Try various things, and choose what works for you the best: authentic mantras, classical music or your favourite jazz band.

Breath of life

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If you haven’t decided how to start yet – try breathing. It is the easiest technique. Just breathe deeply. Inhale – exhale – and then feel the natural pause before you inhale again. Try to concentrate on your breathing, feeling how your body rises and falls. Sense the smell and taste of the air.   Next, try to feel how every inhaled breath fills your body with crystal-clear Universal energy and how, when you exhale, all your worries, anxieties and fears exit your body. Repeat this breathing cycle exercise until you start feeling relaxed and reenergized.

 

4 elements meditation

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Another way to meditate is to connect with the four elements: water, fire, air, and earth…. Interact with them one after another, fully concentrating on all the bodily feelings you will have. Start off by meditating for 5-10 minutes and then gradually extend this time. Remember, all four elements have their own energy, which you can absorb if you are open enough.

The ancient Greeks believed that Air/Wind gives us mental strength and the ability to think clearly and lucidly; that’s why it’s highly recommended to spend some time outside daily. It is precisely because of this elemental quality that, when we’re planning to take a walk, we say things like: “I have to refresh my mind”.

Water gives us flexibility, the ability to transform, and teaches us how to be more compassionate, understanding and loving. It also removes those negative energies we accumulate on an average day. To connect with water is the easiest task: just drink some (possibly while repeating positive affirmations) or take a bath.

Fire is materialized energy itself. It is warming, protective and in the same time tempering. Just put your palm next to a candle and try to absorb its energy, letting it flow through your body.

Finally, earth grounds us and imparts a feeling of stability and wellbeing. If you have the chance to walk barefoot on the ground – feeling the earth beneath your feet – fantastic. Obviously it’s pretty difficult to do so in a town or city, so just walk barefoot at home and try to imagine how the energy of the earth flows through your body, filling it with a sense of stability.

Plants are the creatures of earth. Bring flowers into your household and they will keep you connected to the fourth element. It is sometimes enough to simply smell, touch or observe them from time to time.

Good luck

Tatiana Dmitrieva 

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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!

 

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.

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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

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!

Sugar and gluten free PUMPKIN Jelly. Little low callorie Vegan treat

This awesome light desert is perfect for any time of the day, completely sugar and gluten free, low in carbs, high in fiber and suitable for vegans. Plus, it’s super easy to make! No cooking required. 

pumpkin jellie


Yield: Serving 4-6 portions, prep time – 5 min, cooking time – 5 min, waiting time – 1 hour, total time – 1.30 min.


Macros:

Total calories per portion:  about 100 kcal

Protein – about 10g

Carbs – about 10g

Fat – about 3g


Ingredients

  • 450g Organic Fat reduced Tofu, drained
  • 495g (2 cups) 100% Pure Pumpkin Puree, canned (you can make it yourself if you prefer). You can also swop it for Apple, Pear or any other fruit puree
  • 1/4 cup Unsweetened Almond Milk
  • 2 Tbsp Toffee or Pumpkin pie Flavoured unsweetened syrup
  • 2 tsp Pure Maple Syrup
  • 1/2-1 tsp pumpkin pie spice
  • 1 portion of gelatin
  • Fat-free yogurt or Cashew butter (optional)
  • 2 scoops of Bannofee pie whey protein (optional if you aim to increase your protein intake)

Directions:

  • Drain tofu
  • Put it between two paper towels to remove liquid completely
  • Prepare pumpkin (apples) if you don’t use canned puree (oven-baked would be a perfect option)
  • Mix gelatin with 3 Tbsp of warm water until dissolved. Do not boil.
  • Put tofu into a high-speed blender
  • Add gelatin and the rest of the ingredients to the blender and puree until completely smooth
  • Pour the liquid into serving bowls and put in the fridge
  • Serve with fat-free yogurt, cashew butter
  • Decorate with nuts and dried apricots (optional)

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Enjoy!

 

Apple&Peppermint and Lemon Ice Popsicles!

Just because the weather outside says it’s still spring, it cannot stop us from embracing the summer! We prepared a special summer treat recipe just for you guys! Refreshing fruit pops boasting with vitamin C! Beachbody-Blog-LemonadePopRoundup_two


Yield: 8 portions, prep time – 30 min, cooking time –  about 10 min. Total time – about 4 hours.


Macroc:

Total calories per piece:  about 40 kcal

Protein – 0g

Carbs – 10g

Fat – 0g


Ingredients:

LEMON LAYER:
  • 2 tsp sweetener
  • 1/2 cup water
  • 2/3 cup fresh lemon juice
  • 1/3 cup fresh orange juice
  • 1/4 teaspoon orange extract
APPLE & PEPPERMINT LAYER:
  • 3 tsp sweetener
  • 3 cups of water
  • 1/4 cup coarsely chopped fresh peppermint
  • 2 chopped apples
  • 1 tablespoon fresh lime juice

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Directions:

LEMON LAYER:

  • Mix 2 teaspoons sweetener with 1/2 cup water in a small saucepan over medium-high heat and bring to the boil
  • Cook about 30 seconds
  • Pour into a bowl
  • Stir in lemon juice, orange juice and extract
  • Cool for 15 minutes
  • Cover and chill at least 1 hour.

APPLE & PEPPERMINT LAYER:

  • Chop apples into small squires
  • Add 3 teaspoons sweetener and 2 cups of water and boil in a small saucepan over medium-high heat for about 5 minutes
  • Stir in chopped leaves of peppermint
  • Cover and set aside for 30 minutes
  • Strain through a sieve into a bowl. Discard solids.
  • Stir in lime juice
  • Cover and chill 1 hour.

ICE POPSICLES

  • Pour about 2 1/2 tablespoons apple mixture into each of 8 ice pop molds
  • Freeze 1 1/2 hours or until almost set.
  • Arrange 1 wooden stick into mixture, being careful not to push through to bottom of mold. Return to freezer.
  • Freeze 1 hour or until frozen.
  • Remove molds from freezer.
  • Pour about 3 tablespoons lemon mixture over frozen apple mixture in each mold.
  • Freeze 2 hours or until completely frozen.

Enjoy!