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muffintop-less: 5 Things You Should Know About Eggs 1| Rocky didn’t know what the hell he was doing. Besides the salmonella risk, downing eggs raw won’t provide as much fuel for muscle growth. Studies show that the protein in fully cooked eggs is 91% bio available, or ready to be used by the body. Raw eggs are only half as potent. 2| While a yolk carries all of an eggs, five grams of fat and 186 mg of cholesterol, it also packs about half the egg’s six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. This is why many lifters opt for whole eggs plus added whites. 3 | Egg yolks contain choline, an essential nutrient that helps maintain brain-cell structure and neurotransmitters. 4| The spindly white fiber attached to the yolk is called the chalaza, which protects the yolk by keeping it suspended within the shell. 5 | There is absolutely no nutritional difference between brown eggs and white ones. Brown eggs are laid by hens with red earlobes, and white eggs are laid by hens with white earlobes. End of story. M&F

8th day of the Blogilates 90 day challenge (:

not sure it counts as 8th or 5th..due all de problems my period gave me on the weekend…but whatever..
today i didn’t ran college is driving me crazy with finals & final projects asdjksf & i actually didn’t follow the meal plan exactly as it goes but i did eat clean REALLY clean, my mom did this special surimi with carrots, cucumber, zuccini, celery, chayote, onion, and a lot more, you can actually put in to it any veggie you want with lemon juice & herbs & a tspoon of mayo [i hate it but it really give the recipe a good taste] and everything EVERYTHING is raw ♥

buuuuuuuuuuuuuut of course i did my workouts, i am currently following this new calendar for june cassey recently posted so today i did this videos :D

 
This one i did it twice starting my workout & the second time finishing it


thighs thighs (: <br<

berry green smoothie
riiaeatsright: I am constantly thinking of vegan recipes and desserts to bake and when I think of something that I really want to make, I have to do it! Haha recently I really wanted to make a vegan Crumb Cake. I was thinking and searching for ways to create the perfect crumble flavor and texture, and was surprised with how easy the total process came out! :) I ended up making a batch one night, finding it gone the next day, and having to remake it for photos…and it being gone the next day again! So as you can see, both my family and friends thought it was a big hit! The recipe is a little longer than my usual short and sweet recipes, but it’s delicious none the less! :) Riia’s Vegan Crumb Cake For the Topping: 1/3 cup Rolled oats (not instant or quick-cook) 1/3 cup Sugar 1/4 cup Flour (I used whole wheat) 1 Tbsp Cinnamon Pinch sea salt 1/2 cup Chopped Walnuts 2 Tbsp Olive Oil For the cake: 1/2 cup Unsweetened Applesauce 1 Tbsp Gound Flax Seeds 1/2 tsp Apple Cider Vinegar 1/3 cup Sugar 1 cup Unsweetened Almond Milk 1/3 cup Olive Oil 1 tsp Vanilla Extract 1 ts Lemon Juice 2 cups Flour (I used whole wheat) 1-1/2 Tbsp Baking Powder 1/4 tsp Baking Soda 1/4 tsp Sea Salt Preheat oven to 350 degrees. Oil pan or line with parchment paper. Make the topping: Stir oats, sugar, flour, cinnamon and salt together. Add olive oil and mix/pinch until crumbly. Add walnuts. Toss.  Make the cake: In a separate bowl, whisk together the applesauce, flax, vinegar, sugar, nut milk, oil, vanilla and lemon juice.  In another bowl, mix together flour, baking powder, soda, and salt. Add in wet ingredients. Whisk until blended. Spread batter in pan. Sprinkle topping mixture on top. Press topping lightly into top of the cake. Bake for 30-35 minutes, check if done with a toothpick. Cool. Serve. Share. Enjoy! :) (altered from Diet Dessert And Dogs)
nutritiongeek: 100 calorie single serving chocolate brownies low fat, vegan, and delicious chocolate craving hit me hard today! so i wanted to bake a batch of brownies, but i knew i would eat them all. so i searched and searched all over the internet for a low calorie brownies and it came down to this! tried it just today, worth making. 1tbsp flour 1tbsp sugar 1tbsp Cocoa, Dry Powder, Unsweetened 2tbsp apple sauce (or smashed banana, or canned pumpkin puree) 1pinch of salt and baking powder mix and put into a microwave or oven safe bowl (a small one like custard cup or a paper cupcake liner works too) microwave for 30 seconds-minute or 3-10 minutes in the oven! since there is no eggs the center can still be under cooked if you prefer a lava cake! since this is only 96 calories, add a drizzle of peanut butter, a small scoop of low cal ice cream, cool whip or non dairy whip, get creative! variations peppermint: 1 tsp peppermint flavor 1 tsp chopped peppermint candy on top chai: 2 teaspoons ground ginger 2 teaspoons ground cinnamon 1 teaspoon ground cloves 1 teaspoon ground cardamom rocky road: top with a few marshmallows 1 tsp chopped nuts sundae: 1/2 cup of sliced strawberries 1/2 cups of bannas mocha: a pinch of instant coffee
prettybalanced: Hummus and Vegetable Grilled Wrap OH MYY i want this!!
live-fitspired: Here are some awesome benefits and facts about Bananas: 1 Banana= 110 Calories 400 mg of Potassium (10%of daily recommended value ) 4 g of Fiber (16% of daily recommended value) 14.8 g of Sugar 1 g of Protein (2% of daily recommended value) Vitamin C (16% of daily recommended value) Vitamin B6 (20% of daily recommended value) Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas. Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B6 plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B6 is also essential for antibody production and to maintain a healthy immune response. Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food. Hope you all had an amazing weekend (:
prettybalanced: Granola Cups with Yogurt and Fruit

I was on Blogilates webpage & refound this, join me?


http://blogilates.com/nutrition-2/blogilates-meal-plan-released-for-90-day-challenge-and-a-workout-plan-to-go-along

The amazing Blogilates Meal Plan for 90 days Challenge and the Workout Plan (:

So i decided to give it a try to this again is there someone else that wanna join me?

I post here Cassie’s entry of the Meal Plan Grocery List

 And a direct link to the Meal Plan itself

So wish me luck & hope you join me, we can all motivate ourselves together :D 

P.S. As i am currently running and do not intend to stop doing it i’ll add more fruit & grains as it says on the “Welcome POPsters” sheet of the meal plan (:

I wish we all get the best out of this ♥
 

wishing-4-perfection: Awesome healthy lunch/snack/dinner/whatever you want  1. Healthy pancakes :  beat 2 eggs add 6-8 tablespoons of skimmed milk  add 1 small teaspoon of sweetener  slowly add bit by bit 1 large tablespoon of corn flour (UK) or corn starch (US). Whip the mixture while adding small portions of corn flour  You can mix all of it in a blender, if you have one. If not - don’t worry  2. Filling  Add low fat cottage cheese to the blender with a bit of skimmed milk to get something looking like sour cream. You can do this by hand, but this will require more time Disassemble 4 crab sticks by small strips  Grate cucumber, but take off the watery inside with the seeds (otherwise it will make your filling very “watery”) Mix the whole thing by hand  3. Cook the pancakes The mixture will be more liquid than the original recipe - don’t worry it will still make yummy and healthy pancakes  Spray your pan with low fat oil or put a drop on the pan and whip it with a tissue (we don’t want much oil - this is a HEALTHY recipe)  Make your pancakes like usual.  This mixture is for 3 pancakes, you can double the ingredients if you want more. Once your pancakes are ready (don’t worry, the first one is always f*cked up =D) put the filling on the pancakes and roll them. You can eat them differently if you want. The filling can also be used as a salad - add any vegetable you like to the ingredients and voilà&#160;!  Bon Appétit! 
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