Anna Sward holds a PhD and is the founder of www.proteinpow.com - the fitness world’s number one resource for protein powder recipes. Besides uploading daily new content on her website, Anna is a columnist at bodybuilding.com and a writer at Muscle & Fitness magazines where she runs a monthly Protein Pow! cookery column. She recently released her first cookbook: Protein Pow(d)er: The Cookbook.
This recipe was originally published on Anna Sward’s website, www.proteinpow.com.
This is my first attempt at protein donuts (or doughnuts). I’ve always wanted to make protein donuts and now, what? Here they are! Oh, they turned out heavenly! Really cinnamony, soft, and airy :-). They’re actually small so 18 of them came out which is great because next week, when I get back to my gym, I’m going to throw some in a bowl of milk and eat them all at once postworkout >:-D. When they were ready, I covered them with melted 87% dark chocolate, using 5 squares to cover them all. Result? Waaa!!
Ingredients:
1 tbsp of oat flour (could sub with coconut flour, or ground oats, or almond butter)
3 tbsp of buttermilk (this is important; it helps with the airiness)
3 tbsp of vanilla brown rice protein pow (I used Growing Naturals protein pow)
4 tbsp of Cinnamon roll flavored whey protein powder (could sub with vanilla whey)
6 egg whites
1/3 cup of almond milk (could sub with any milk)
6 tbsp of amaranth flour (again, feel free to sub this with oat flour, ground oats, quinoa flakes, or almond butter)
1/2 tbsp of baking powder
2 tbsp of cinnamon
1 tsp of vanilla essence
Blended together and baked in a donut tray. I bought myself this one for Christmas, it’s an 18-hole, silicone Savarine tray: super easy to wash and not at all expensive! You could also get a bigger one if, say, you wanted to make big donuts). Anyways, I just baked the batter for 35 minutes at 320 F (160 C).
That’s it. I let them cool, removed them from the tray, melted the chocolate in a bain marie, topped them with it, threw them in the freezer for 10 minutes and booooom! -> ready :-). Inside, they were very airy and donutlike. I think this is because, to not weigh down the dough (because who wants a literally heavy donut), I used lots of egg whites, threw in some whey in the batter, and used buttermilk in there too. All in all, I was really happy with how they turned out because they were, in fact, more like donuts than cake in texture so hoorah there. Anyways, you should totally get a donut tray and join me in making protein donuts! Ah! I love it. Now, I’m totally going to create all sorts of protein donut recipes. Ohhh! the fun :-).
Strength training is even more awesome with a group.
I am a huge, huge, huge fan of weight lifting and strength training. After all, lifting weights has been shown to be, kind of, the magical cure-all for all things health, including building strong bones, boosting your stamina, staving off or managing chronic conditions, controlling your weight and even making your brain sharper. Not to mention that strength training just makes everything in life a little easier — from picking your kids up, to hauling groceries into the house, to being able to get out from the side of the pool. And, let’s be honest, muscle definition in your arms or legs or stomach is something that can make you feel really proud and strong. And feeling fit and strong — no matter your weight or size — well, there’s no better feeling than that.
Lately it seems as though more and more women are wanting to get strong — and feel that empowerment that comes from being able to deadlift a heavy weight or do a pull-up or master a push-up on her toes. But where do you start? The weight area at many gyms can seem intimidating, and for the strength-training newbie it can be difficult to know what to do and to make sure that you’re doing it with good form. For these reasons and more (so many more!), I love the LES MILLS group fitness classes BODYPUMP and GRIT STRENGTH. Both take the intimidation factor out of lifting weights, while still getting you the results — and giving you the “I’m a bad ass!” feeling — we love. BODYPUMP is one of the most popular LES MILLS classes and with good reason. This barbell class sculpts and tones your whole body, but the time flies by because it’s timed to music and you have the high energy of doing it with a group of people. In a typical BODYPUMP class, you’ll perform 800 repetitions with light to moderate weights in 55 minutes, giving you something called the REP EFFECT. This exhausts your muscles, allowing you to burn fat, burn more calories and achieve more meaningful fat loss and muscle fatigue to build strength.
For those looking for more of a challenge in a short amount of time, GRIT STRENGTH is the way to go. This 30-minute high-intensity class uses barbells, plates and benches to take your fitness to the next level. In a small-group format, you’ll tackle getting strong with a team!
No matter which class you try (or, hey, try both to really mix things up!), I encourage you to get out there and start lifting. Yes, the health benefits and changes your body will undergo when you start lifting weights are awesome (and you won’t bulk up — promise!), but it’s the feeling and confidence that come from getting and being strong that we really love. So get out there, and get strong, ladies!
FOR MORE INFORMATION ABOUT LES MILLS PUMP CONTACT ME!
Do you lift weights? How can you start feeling stronger today? —ARICA
This healthier cinnamon rolls recipe by Janak Shah. You can find loads more healthy dessert recipes on his free iPhone app, Healthy Desserts. Traditionally cinnamon rolls are made with a moist, sweet dough (containing added fat and sugar) that is then rolled up with cinnamon and more sugar and then drizzled with icing (which of course, is basically more sugar).
In order to make a better-for-you cinnamon roll, you have to reduce the amount of sugar in the dough recipe, and add cardamom to enhance the flavor. Cardamom is a spice typically used Indian curries, chai tea and in Scandinavian sweet buns. Similar to ginger, cardamom helps to aid digestion and has been shown to have anti-inflammatory benefits.
Instead of drizzling icing on the top, sprinkle on some pearled sugar, which will give just enough sweetness without adding as many calories as icing. In order to add fiber and protein, replace part of the white flour with whole-wheat flour and add almonds to the topping. This recipe is now worthy of this website!
Healthier Cinnamon Rolls Recipe
Makes 12 rolls, 178 calories per roll Ingredients 1 c skim milk 2 tsp active dry yeast 1/4 c sugar 1/2 tsp salt 2 tsp ground cardamom 1 1/4 c all-purpose flour 1 1/4 c whole wheat flour 2 tbsp margarine, softened Filling 2 tbsp margarine, softened 2 tbsp sugar 1 tbsp cinnamon Topping 1/4 c pearled sugar 1/4 c slivered almonds Directions 1. Warm the milk until it reaches a temperature of approximately 110° F. Add the yeast to the milk and stir to dissolve. Set aside for about five minutes. 2. In a large bowl, mix together the sugar, salt, flour and cardamom. 3. Melt the margarine and add to yeast mixture. Stir. Slowly add liquid mixture to the flour while stirring to combine. 4. When the mixture is too stiff to stir with a spoon, remove from bowl and continue to kneed for about 10 minutes until the dough is soft and elastic. 5. Cover with a clean towel and set in a warm place to rise (about 30 minutes). 6. Once dough has doubled in size, roll until the dough into a rectangle about 12 by 16 inches. 7. Leaving about 1/2 inch on one of the long sides, spread with margarine and sprinkle with cinnamon and sugar. 8. Roll the dough lengthwise toward the bare side of the dough so that the filling remains inside. 9. Cut roll in half, and then half again. Then cut each quarter into thirds. You should now have 12 rolls. 10. Spray an 8-x-13-inch square baking dish with non-stick cooking spray. Arrange rolls cut side up in dish and cover to rise again (about 30 minutes or until they reach desired size). 11. Brush with a small amount of milk and sprinkle with pearled sugar and almonds. 12. Bake in a 425° F oven for about 10 minutes or until lightly browned.
With following the menus of the Simple Green Smooties’ 21-Day Cleanse I realized I have had a deep rooted fear of fats. Despite the research and evidence supporting that we need to include fats in our diet, I still had some hesitation with eating nuts, seeds and/or avocados daily. A fear that is a remnant of the low-fat and fat is bad trend in the 80s. I distinctly remember fats are bad because they’re high in calories and increase your chances of heart disease. Fast forward 20+ years and research says that is not the case.
Dietary Fats 101
Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is required to transport vitamins A, D, E and K, produce hormones, store energy, maintain healthy skin, and protect organs. Fat also gives flavor and texture making foods more satisfying. Every person needs fat in their diet and knowing the type of fat can significantly influence your health.
Good Fats
Monosaturated Fats (MUFAs) and Polysaturated Fats (PUFAs) Good for your heart, your cholesterol and overall good health.
Found in: olive oil, sunflower oil, peanut oil, sesame oil, avocados, olives, nuts and nut butters, seeds and fatty fish (salmon, tuna, mackerel)
Bad Fats
Saturated Fats and Trans Fats Increase your risk of disease and elevate cholesterol.
Found in: high fat cuts of meat (beef, lamb, pork), chicken with skin, ice cream, lard, commercially baked products (pastries, cookies, muffins, cakes, pizza dough), some packaged snack foods, vegetable shortening, fried foods and candy bars
My fear of fats was probably preventing me from getting the nutrients my body needs. I have specifically avoided recipes that are high in fat and calories that; otherwise, look amazingly good. No more. I no longer fear the fats but rather embrace the benefits and what healthy fats can do for my body!
Don’t go no-fat. Go good fat.
What are your favorite healthy fat foods? How do you add healthy fats to your daily diet? Do you make it a point to include healthy fats in your diet?
I’m usually one to lean toward moderation than diets. I’d rather have real cheese or a big scoop of ice cream every so often than fat free cheese or ice cream everyday. Desserts just tend to be better when they’re made without cutting corners.
I suppose the operative word in that last paragraph is usually. Over the weekend I decided to try my hand at making a healthier brownie. I’ve been reading about black bean brownies for quite a while but hadn’t gotten around to making them. The idea of beans in my brownies sounded a little too far fetched even for me. But, my fiancée is gluten-free and I’m always on the looking for dessert recipes without flour. The beans take the flour’s place, making these a naturally gluten-free treat.
I kept these brownies vegan by using flax seed instead of eggs but feel free to substitute two eggs if you prefer. I used canola oil because it’s what I had in my pantry but any vegetable or coconut oil would work just as well. The best thing about these brownies is how simple they were to make. Everything is dumped into the food processor and three minutes later you have brownie batter. By the way, I tested the batter assuming it would taste like black beans but it was rich, chocolaty and utterly delicious.
I really recommend trying this recipe if you have a hankering for brownies.
Black bean brownies (vegan, gluten-free)
Ingredients
2 flax seed eggs, 2 tablespoons flax seed meal plus 6 tablespoons water (or two regular eggs)
Place flax seed meal and water in a small bowl and set aside for 5 minutes to gel.
In a food processor add all ingredients except chocolate and peanut butter chips, if using them.
Run processor for three minutes stopping after each minute to scrap down the sides.
Make sure batter is well combined. My batter was thick but still spreadable.
Grease an 8 x 8 baking dish and pour in batter.
Top with chips, if using.
Bake for 30 minutes.
Let cool completely before cutting into. The brownies will fall apart otherwise, they will be very fudgy on the inside at first but do harden up a bit the longer they sit.
Note: these brownies are more chocolaty than sweet. If you want a sweeter treat I would add another ¼ cup of sugar to the mix.
Monday, July 22, 2013
Many people approach an ab workout looking to target a specific region of their core, without addressing the other areas. This is futile, according to Ben Cohen, a professional strength and conditioning coach who has worked with several championship collegiate teams, including the James Madison University and Louisiana State University football teams. He currently runs Ben Cohen Athletic Advising.
"You don't have lower, middle and upper abs. It's all one muscle," Cohen says. "To effectively target regions of your erectus abdominus, you need to pre-fatigue certain parts of it. With a crunch routine like this one, you'll need to fatigue the top of your abs, then the middle, in order to get to the bottom."
Working the whole range of your abdominals to a level of fatigue will strengthen both your outer and inner core and improve your overall athletic performance, especially the endurance of your torso muscles.
To accomplish this, Cohen recommends the following ab workout:
Bent Knees Starting Position
While lying on your back, touch the bottoms of your feet together and pull your heels toward your buttocks.
In this position, allow the knees to drop out and away from each other, but don't force them.
With your elbows and hands together in a fist, place both thumbs directly under the chin and keep the upper arms and elbows glued to your chest.
This position forces the abdominals, and ONLY the abdominals, to lift the upper body into the crunch position. The hip flexors, quads, shoulder flexors and arms CANNOT assist the abdominals in this position; the abdominals have to do all the work.
With this isolation, you'll feel a tremendous gain from these crunches in a very short period of time.
While keeping your spine stiff as a board, lift the upper body as far as possible and hold for one full second.
Then, holding that same position without letting the upper body rock back even a fraction of an inch, crunch up with one last thrust. (Blow air out when you do this, much like you hear karate ninjas do in the movies.)
You do it this way because it contracts your inner-core muscles like your multifidus and transverse abdominus, which are your intersegmental stabilizers. If done correctly, the second crunch should be almost unnoticeable but will provide maximum contraction.
Frequency: Without ever resting your head on the floor, repeat five times to start, then progress to a maximum of 15 repetitions over several weeks. You should only progress at a pace that doesn't compromise form.
If you do this exercise correctly, the upper portion of the "six-pack" will fatigue. The middle section is now ready for work.
The set up for Offerings is the same as for the Double Crunch, except for the arms.
Position the arms directly to the side of the body, with palms up and backs of hands on the floor.
Fix your eyes to a point on the ceiling or in the sky directly above and attempt to keep them there throughout the entire exercise.
Simultaneously lift the upper body with the abdominals and bring the fingers as close as possible to the heels, without actually sitting up. (Your chin should not flex forward toward the chest during any part of this exercise and the backs of the hands should stay in contact with the floor.)
Once in this contracted position, hold it for two full seconds and then slowly descend to the starting position.
Frequency: Without ever resting your head on the floor, repeat five times to start and work up to a maximum of 15 repetitions over several weeks. You should only progress at a pace that allows the exercise to be done perfectly.
The middle section of your six-pack should be effectively exhausted by now. It's time to fully work the lower abs. More:Core Workout: 5 Moves for Flat Abs
Long-Leg Double-Crunch Starting Position
Lying on your back, position your legs together so the hips are allowed to roll outward.
Point the feet and toes out to the sides with your heels together.
Lower Ab Workout: Long-Leg Double-Crunch Action
Repeat the exact instructions for the Double Crunch in this new position.
Frequency: Without ever resting your head on the floor, repeat five times to start and work up to a maximum of 15 repetitions over several weeks. You should only progress at a pace that doesn't compromise form.
If both the upper and middle part of the six-pack have been previously fatigued through Double Crunch and Offerings, the lower-often neglected-part will also get maximum attention with this ab workout routine. More:The Best Ab Workouts to Build a Solid Core
Nuts and seeds are one of my favorite ingredient to add to a variety of recipes or as a quick snack to get me through the afternoon. Almonds, walnuts, cashews, peanuts, chia, flax, sunflower…you name it. I don’t think I’ve ever tried a nut or see I didn’t like. But, when it comes to nut or seed butters the extent of my experience is limited. Except for the occasional peanut butter sandwich, almond butter and sun butter has been the extent of my nut and seed butter experience. Man, have I been missing out!
What I like most about Nutzzo, other than the taste of course:
the nutritional value and nutrient density in a single serving. It’s a food I can feel good about eating.
available in creamy and chunky varieties
the seven nut and seed butter is a combination of my favorite nuts and seeds along with dark chocolate (Yum!)
works great in recipes for snacks, salad dressings, and desserts (any recipe that called for almond or peanut butter I substituted with the Creamy Nutzzo Seven Nut and Seed Butter and it worked wonderfully)
Now that you know what I like about Nutzzo. How about why it’s good for me?
A single serving of Nutzzo provides a nutritional profile with a combination of nuts and seeds that is a powerhouse of superfood and nutrient dense calories.
All of the nutrients are beneficial but a few of the things I look for first in a food are protein, Omega 3 and all natural. Nuttzo:
provides over 50% of your daily ADA omega 3 in one spoonful
has no added sugars, oils or preservatives
is a good source of protein
For more specific benefits of eating nuts and seeds check out Benefits of Nuts.
