muffins

Muscle up protein muffins!

We are always on the lookout for healthy, clean eating protein snacks and more often than not they are so expensive to buy so we’e been experimenting with different recipes for flapjacks, breads, muffins and this one was the best by far! They are packed full of nutrition and will be quick and convenient for a protein snack on the go!
Play around with the recipe to find one that you love, you can make this snack lower calorie by using skimmed milk, dropping the dates and maybe even the honey. Why not try adding some crushed nuts to the mix? Play around until you find a taste that you love!

DRY INGREDIENTS-
1/2 cup of wholegrain flour
1/2 cup of spelt flour
4 tablespoons of oatbran
4 tablespoons of rye flakes
1 spoon of baking powder
2 x sachets of ground flaxseed (Holland and Barratt)- (you can even get ones with cocoa or pumpkin in too)
4 scoops of your protein powder, we used banana…mmmmm
2 tablespoons of pumpkin seeds

WET INGREDIENTS-
3 x egg whites
1 x egg white
1 cup of milk (use skimmed for lower calorie option)
1 tablespoon of organic honey
1 x mashed ripe banana
5 x roughly chopped dates (these are high gi so leave them out if you want a lower calorie option)

So easy to make…
preheat oven to about 180.
beat up the eggs and mix up all the wet ingredients, slowly adding the dry ingredients as you go and making sure the mix is, well…fully mixed!!
Spoon ou the mixture evenly into 12 cupcake/ muffin cases and heat in the oven for 15 minutes or until golden brown and ENJOY!!!

portion

Smaller portions = smaller pants!

Exercise some portion control to get you into your skinny jeans!
If you don’t want to go as far as measuring out your food you can make one simple change by simply using a smaller plate! Swap that giant dinner plate for a side plate.
Just because you are now eating clean doesn’t mean you’ll necessarily loose weight you can also be a “clean over eater”
This of your stomach as a petrol tank…one tank full is all you need to fuel you, by overeating you will store that extra fuel as fat.
Slow your eating down, chew properly, take time to enjoy your food and listen to your body naturally telling you when you’re full. stop there.
A great general guide for portion control is shown below-
1 serving of lean protein should equal the palm of your hand
1 serving of complex carbs should equal one cupped hand
1 serving of complex carbs from fruit or veg should equal two hands cupped together.

porridge

Why is breakfast so important?

Eating a healthy breakfast sets you up for the day, it get’s your whole system working! By taking the time to eat breakfast you will enable your brain and body to work a whole lot better, setting the tone for optimum performance for the rest of the day.
By having a tummy that’s full of nutritious food you are more likely to eat better for the rest of the day too- it will ward of those junk food and sugary cravings as your body will already feel satisfied and doesn’t crave anything because you’ve already fed it well. Skip breakfast and it’s a whole other ball game…those cravings will hit you hard come midday and you’ll be more likely to make bad food choices so make time for breakfast!