Health and Wellness

Protein bars This recipe is great for people who have to run off in the morning before they get a chance to eat! These are so easy to eat on an empty stomach and even right before training. Plus, low cal and very high in protein!! (swipe to see the macros - the macros are for 2 pieces in the picture) You will need (brands I use below)... 2 tbsp chia seed 120 ml water 3.5 tbsp powdered peanut butter 2 scoops vanilla protein 1/2 cup egg whites 3/4 cup oats 1 tbsp cocoa powder Recipe: 1. Make a chia pudding with 1/2 the water, powdered PB and chia. Mix and let sit for 15 minutes 2. In a separate bowl stir together 2 scoops of vanilla protein, the rest of the water and the egg whites. 3. In a food processor combine 1 cup dates and all the mixtures. 4. Slowly add in the oats and cocoa to the food processor. Mix until everything is blended together. 5. Line a pan with parchment paper and pour the mixture in. 6. Leave overnight in the freezer, cut the following day and enjoy I keep these in the freezer all the time, just so they stay together nicely. You can make this vegan by eliminating the egg whites. The bars will just be a little firmer. Brands for the recipes: Gf oats and organic chia seeds- bobs red mill Powdered PB - PB & me Vegan protein - lean and fit Dates - natural delights but I think any non pitted will work! #glutenfreerecipe #protein #eatprotein #athelete #recipes #healthyrecipes #veganrecipes #veganglutenfree #lowcalorie #lowcarb #highproteinrecipes #athletefuel #fuelyourbody

Planted in Hamilton! Guys this was by far the best Vegan restaurant I’ve been to. All their food is vegan and gluten free . . Pictures: Falafel bowl jackfruit poutine && tiramisu ... #veganrestaurant #glutenfree #plantedinhamilton #vegan #veganfood #glutenfreefood #foodbloggers #hamiltonfood #hamiltonontario #yhm #hamiltoneats #torontofood #foodie #eatingvegan #fitmeal #healthy #healthyfood #bowl #veggies #eatgood #organic

Fri-YAY! Not fry-day Who is excited for the weekend? Friday’s are a good day to check in and see if you achieved everything you set out for yourself during the week and write down some things you want to do over the weekend. For all the type A people like me make sure you take some time to de-stress on the weekend! That means doing something that hasn’t been pre planned out. I like to take a couple hours during the day and only do exactly what I want to do. ...It’s a good way to reset my mind and keep a clear focus going into a new week Have a good weekend everyone #captions #happyfriday #smile #friday #weekendvibes #finallyfriday #sunset #selfie #loveyourself #quotes #inspo #athlete #wrestler #mylife #smize

Chocolate zucchini muffins Makes 15 muffins! macros / muffin: 108 cals ... 17g carbs 3g protein 4g fat Ingredients: - 2 cups zucchini shredded - 2 cups oats - 2 bananas - 1/2 tsp baking soda - 1 tsp baking powder - pinch of salt - 1 tsp vanilla - 1 tsp cinnamon - 2 tbsp coco powder - 1/4 cup honey - 2 tbsp olive oil - 2 eggs - Chocolate chips (preference) Step 1: dry out the zucchini by placing it in a towel or cloth and squeeze out the excess water. Step 2: combine all dry ingredients in a large bowl. (Not the chocolate yet) Step 3: combine all wet ingredients in a bowl and whisk well making sure the banana is mixed in well. Step 4: combine all ingredients in the large bowl and mix together well. Then add the chocolate chips. Step 5: line a muffin tin with the paper cup holders and add approximately 4 tbsp to each tin. Step 6: bake muffins for 25 min at 350 degrees. When they are done cooking let them set on a cooling rack for 10-15 minutes. . . . . . . . #muffins #zucchini #chocolate #chocolatemuffins #bananamuffins #zucchinirecipes #healthylifestyle #healthyfood #healthyrecipes #recipes #glutenfree #glutenfreebaking #baking #easyrecipes #easybake #breakfast #snack #foodphotography #foodblogger #hamiltonfood #granolarecipe

CALLING ALL FEMALE ATHELTES.. this ones for you. Men if you don’t like talking about girl stuff probably stop reading I’ve been reading a book called roar by Stacey sims (buy it immediately its unreal) and it’s all about how females are not small men. Meaning we shouldn’t be fueling or training quite the same ways they do. ... First (this one shocked me) we should NOT be eating a low carb high fat diet because we burn fat in our workouts whereas men burn carbs. Sounds good right.. well if your not fueling your body with carbs before workouts you will find it harder to generate energy during those power workouts (anything with explosive movements). So before you workout make sure you are getting adequate carbs. This doesn’t mean high starchy foods like pasta or rice. It can mean veggies or fruits!! #2 Our cycles effect our training and recovery because of the way our hormones change throughout our cycles. During PMS it is much harder for us to hit high intensity workouts and recover. Which means it is so important to fuel properly. Hydration is huge during this time because our bodies blood plasma drops which effects hydration. Also, since it is hard to recover we need to take protein 30 minutes after a workout to maintain our muscle mass! But, the great thing is the first 2 weeks of our cycle we can actually train on par with men. Our speed, reaction and strength are at their prime. So if you want to make GAINS, push yourself harder in the first 2 weeks! #3 eating when you wake up! When we don’t eat in the morning it effects our cortisol making our body go into starvation mode. This means when you do eat later in the day your body will store that food as fat as a response. There’s so many more amazing points, recipes, workouts in this book!!! . . . #captions #athlete #inspo #roar #roarbystacysims #training #food #nutrition #fuel #train #trainlikeagirl #likeagirl #womenempowerment #womenarenotsmallmen #eatbreakfast #progress #reading #bookstagram #booklover #learning #selflove #selfie #recovery