Healthy pancake recipe. No sugar, no flour, no diary!

panHello everybody!

Today I have an awesome recipe for you. I eat this kind of breakfast 2-3 times a week, it is one of my all time favourite. I know everybody loves pancakes, but maybe some of you are not eating it, or feeling guilty when you eat it, because of the high calorie content.

Well, I have good news for you: this recipe has only natural ingredients, no sugar, no flour and no diary.

A traditional American pancake has about 700-750 calories, lots of fats and sugars. This one has less than half of those calories and more nutrients.

Here is what you will need:

ingre

  • 2 eggs
  • 1 banana
  • 1 ts of cinnamon
  • A little cooking spray/ olive oil

Peel and slice banana. Mash banana and add egg. Mix until fully combined. Heat a frying pan on medium. Spray with cooking spray.

Fill a 1/4 sized measuring cup with the pancake batter. Pour measuring cup onto heated pan.

Cook each side until lightly brown.

For the topping I used greek yogurt and I made a berry sauce from fresh strawberries, raspberries and a half tablespoon of honey.

So if we count the calories, one egg has 72 kcal, a medium banana has 100 kcal, a tablespoon (14 g) of oil has 100 kcal.

One cup of greek yogurt (227 g) is 130 kcal, but I did not used the whole cup, just half of it, so it’s 65 kcal. The strawberry topping is about 60 kcal.

So the whole pancake is a total of 469 kcal, which is not few, BUT the serving size for these pancakes is the half of what you see in my picture.

One portion is 234 kcal; it has good nutrients, proteins, healthy sugars, potassium. You can eat it as a breakfast or as a post workout meal.

Compared to the traditional pancake which has lots of sugar, milk, flour, baking powder,  butter and on top of it maybe some maple syrup or caramel syrup or some chocolate cream and the whole thing can easily reach 800 calories.

I think I made my point here, try it out, it is delicious and be aware: size does matters when it’s about portionsJ. Keep your portions small!!

Have a nice day  :*

Why are people not loosing weight?

beaaaa (1)Some of you guys are always  asking yourself why are you not loosing any weight, although you are going to the gym on a regular basis, you are eating write…. what is going on?!

So I’m telling you what might be the problem here…

Some of my friends are telling me they are eating right and healthy, but when I see what  are they eating…. I’m like OMG what are you doing. Since when frappuccino, ice cream, pasta and soda are eating right?

So the first problem could be…that you don’t have the knowledge about what eating right actually means. Although I think most of you guys who are fallowing me I believe you have the knowledge, but if you feel the need to know more about these things, nutrition, fitness, exercise weight loss there is a huge amount of information on the internet, that really everybody can learn. There are lots of healthy recipes, diet plans, and nutritional information for free, anything you want to know just Google it guys.

The other problem that you are not loosing any weight could be the consistency. You may have the knowledge, but you are not consistent with your diet with your exercises.

On the other hand, maybe you are consistent with your workouts, you go every day to the gym, but you are doing the same exercises, using the same machines and not pushing yourself to your limits. You have to get out of your comfort zone and push yourself every single time, if you want to see amazing results. Everything is up to you!

It is so important for you to want to change your body, your lifestyle; you have to believe in it. If you don’t want it enough you won’t make it. There is a good quote on this topic “If you want something you’ve never had, than do something you’ve never done.”

Don’t compare yourself to others! Sometimes I see some fitness trainers, who are totally out of shape…so you may ask how this trainer can help me. Why can he help himself?  So it is important to inspire people, and inspire yourself in the first place. You are your own competition, never try  to be like someone else, just look in the mirror, and try to be better than you were yesterday. Maybe these things sound like cliché but I hope you all understand the essence of these things I’m talking about  🙂

So guys, please be consistent with everything you do. Your workouts, your diet/ eating habits, always be informed, always try to learn new things. And really if you have any questions please feel free to ask me and I try my best to answer you all.

Have an amazing day!

Healthy recipe and some nutrition tips

salmon

A TASTY OMEGA 3 fatty acids bomb!

Smoked salmon with sesame seeds, parsley, lime juice and olive oil.
(in the pic it is served with fresh radish)

SOMETHING ABOUT OMEGA 3 FATS

Why i should eat fats? Aren’t they bad? No, not all the fats are bad;  fats can be “good” (unsaturated fats) or “bad” (saturated fats).
Omega3’s are “essential” fatty acid, because they are necessary for you body health and they must be included in your daily diet.
What do they do for us? Why should i eat them?

They are very healthy because:

  • helps to reduce plaque build up and blood clots in arteries that bring blood to the brain
  •  keep low the bad cholesterol level
  •  keep high the body’s calcium levels, reducing the incidence of bone loss
  • help you to be happy and smart! Nerve cells communicate better if you have good levels of omega 3. People who are deficient in omega 3’s may suffer from depression
  • are good for your skin, alleviating symptoms like acne and psoriasis.
  • help your heart, keeping the arteries clean
  • reduce the pain associated with menstruation
  • help to prevent colon, breast, and prostate cancers. All these kind of cancers have been connected with low levels of omega-3’s.

Hope you find here some good information, and try my salmon recipe too.

Have a nice day everybody!  :*

 

Hidden sugars in your food

cerealsHey everybody! I’m back with a new topic, it is about hidden sugars. Nowadays everybody knows that sugar is bad for us because:

  • reduces the body’s ability to defend against bacterial infection
  • interferes with the body’s absorption of calcium and magnesium
  • can cause hypoglycemia
  • can cause premature ageing
  • can cause a decrease in insulin sensitivity
  • can decrease the amount of growth hormones in the body
  • can interfere with the absorption of protein
  • causes inflammation

The list could go on and on, but I’m sure you all heard about these things.

So, you’ve made it your mission to follow a healthier lifestyle, to exercising more, cutting out the fats, limiting your salt intake and staying away from the sweets. BUT! Even if you don’t have a sweet tooth, you might still be eating far more sugar than you think. Sugar comes in many different ways and much of it is hidden in your favourite foods.

Have a look at these foods to learn how you can cut your sugar intake and live a healthier life today.

 1. Salad dressings

You’d be surprised to find how much sugar ready-made salad dressings contain. The worst are the low-fat versions – the manufacturers remove the fat of the salad dressing but add extra sugar and salt to improve the taste.

The healthiest option is still to make your own salad dressing by using a small amount of olive oil, fresh lemon juice or Balsamic vinegar and adding some fresh herbs.

 2.’Health/ fitness’ bars

If you think that “health” and granola bars are a good choice for breakfast or snacking during the day, think again. Most of these bars are loaded with sugar. They may contain healthy fibre, nuts and raisins, but they also contain many different types of sugar. The low-fat health bars are the worst offenders, with some of them containing up to 3 teaspoons of sugar per 30 gram bar.

For a healthy snack, rather eat fruit, a piece of cheese or a handful of nuts and raisins.

 3. Fruit Yoghurt

A favourite snack at breakfast or at the office is fruit/flavoured yoghurt. Most of us prefer the flavoured ones but they all contain added sugar – even the low-fat and non-fat versions. Some brands of flavoured yoghurt contain up to 20 grams (or 5 teaspoons) of sugar per serving.

Rather opt for plain yoghurt and add fresh fruit and honey to sweeten it.

 4. Tomato Sauce

Sugar is often added to tomato products to counter their acidity. This is especially true when tomatoes are picked too early. Everyone’s favourite condiment, tomato sauce is one not one of the greatest when it comes to hidden sugar. A can of tomato sauce can contain 27g of sugar per 100g.

So next time you grab the bottle, keep in mind that a tablespoon of tomato sauce equals one teaspoon of sugar.

 5. Breakfast cereals

Have a look at the ingredient list of your favourite breakfast cereal. Most breakfast cereals are loaded with sugar to make it more tasty. The classic cornflakes contain about 5 to 7g of sugar per 100g, meaning a 50g portion will contain half to one teaspoon of sugar. The “healthier” high-fibre, all bran flakes contain up to 11g of sugar per 100g or around one and a half teaspoons of sugar. The sweeter flavoured cereals that kids (and many adults) love so much contain up to 34g of sugar per 100g.

You can choose oats, and make delicious oatmeal with almond milk, fruits and coconut.

 6. Canned vegetables

Many brands of canned vegetables contain hidden sugars that are used during the manufacturing process to make their shelf life longer. Have a look at the ingredient list to see whether any sugar has been added and, if you must have sweetened veggies, choose a brand with the lowest sugar content.

The best option is still to cook your own fresh vegetables.

My Advice for you is to read the ingredient list of your favourite food. There’s a good chance that it includes sugar. The best-known sugars are fructose (“fruit sugar”) and sucrose (“table sugar”). But they are also often listed by another name: honey, dextrose, fructose, corn syrup, high-fructose corn syrup, sorbitol, fruit juice concentrate, galactose, lactose, polydextrose, mannitol, sorbitol, xylitol, maltodextrin and turbinado sugar. 

 

Take care and have a wonderful weekend 🙂

Stuffed Portobello Mushrooms

mushyfinalHey everybody!

Sorry for not being active for the last weeks, but I am here now with a great easy and delicious recipe. This recipe works well as an appetizer or impressive side dish.

The ingredients you need:

  • 3-4 Portobello mushrooms
  • 1 red bell pepper, chopped
  • 2 tomatoes
  • 1 onion, chopped
  • 1 carrot chopped
  • 2 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • 2 cloves garlic
  • salt, fresh pepper, basil
  • 3 tbsp of parmesan cheese

Remove the stems from the portobello mushrooms and finely chop.

Combine 1/2 teaspoon olive oil, lemon juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack and grill on each side until soft.

Heat the olive oil in a large sauté pan.  Add the onions, red pepper, carrot and salt.  Cook until tender. Add in the tomatoes, garlic and the fresh grounded pepper.

Stuff the mushroom caps with the vegetable mixture. Bake them for 10 minutes. Sprinkle on some parmesan cheese and your lunch/ appetizer is ready.

Buon appetito! 😉