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Health and Fitness information to improve your quality of life


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GF Cinnamon Raisin Protein Bread

This has been a beautiful weekend with sunny skies and cooler temps.  I had a great 8 mile training run this morning and I’m looking forward to trying this cinnamon raisin bread.  It’s gluten free, low carb, and protein.  Oh yeah!  Here is the recipe I found on:

FitnessRX for Women

 

Gluten-Free CINNA-RAISIN PROTEIN BREAD

Ingredients:

1/2 cup of vanilla whey protein powder
1/4 cup unflavored casein powder
3/4 cup gluten-free rolled oats
1 cup egg whites
1 TB cinnamon
1/2 tsp. salt
1/2 tsp. baking powder
3 TB raisins

How to Prepare:

1. Preheat oven to 325 degrees.
2. Put all ingredients except raisins into a food processor or blender (if you don’t have either, you can put into a large bowl and use a hand mixer or whisk) and blend until completely smooth.
3. Pour batter into a small loaf tin and stir raisins into the batter.
4. Bake for approximately 40 minutes, or until the top is golden brown and a knife inserted into center of loaf comes out clean.
5. Let cool for 20 minutes and slice into 8 equal pieces. Enjoy!

NUTRITION DATA
Per slice (loaf serves 8): 110 calories, 17 grams protein, 8 grams carbohydrates, 1 gram fat

100% TASTE, 0% GUILT

 

 

Lo Carb CInnamon Raisin Bread

 

 

 

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I’m writing this at 4 am due to the fact that I’ve been up most of the night with a “splitting headache.”  I’ve had a headache the last day and a half that wouldn’t go away even with my occasional ibuprofen.

As a fitness professional, I hate taking medicine and use it as a last resort. I’m healthy, eat a clean diet, and get plenty of exercise.  At age 57, I take no medication and feel better than I did in my thirties.

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I developed my headache a day and a half ago and attributed it to allergies.  I was occasionally sneezing and had “teary eyes.”  However, after taking ibuprofen at bedtime and applying ice packs to my forehead, I still had no relief.  I woke up several times during the night and finally at 3:45 am decided to get up.

I have 3 fitness classes to teach this morning and it wasn’t going to be pretty; simply getting up and moving around made me feel like I  had a horrible hangover.  So how was I going to teach?  I decided I’d try to drink some water and eat something to see if that would make a difference.  I had already increased my water intake when my head started throbbing;  I know dehydration can cause headaches.  But that didn’t seem to help.  I walked downstairs to make some “bulletproof coffee” which is simply coffee with grass-fed butter and coconut oil hoping that would help.

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I have two vices coffee and peanut butter!  I mean that’s not bad….right??

 

peanutbutterspongebob

Peanut butter is a good source of protein and healthy fats. Here are some additional benefits of consumption: Health Benefits of Peanut Butter.  Be careful and buy a healthy brand though; you can find more info in my article: Are There Dangers Lurking In Your Peanut Butter?

However my number one vice, coffee contains antioxidants and caffeine to help boost physical performance and muscle recovery.

Health benefits of coffee

Therefore my two little vices can’t be that bad- right??  Unless it’s caffeine withdrawal.

I tend to get into trouble when I get off schedule and that’s what happened to bring about my misery.  I suddenly remembered as I walked into the kitchen at 4 am and  gazed at my coffee maker that I drank instant decaf coffee the morning this all started.  Which meant NO CAFFEINE FOR AN ENTIRE DAY AND A HALF!  BINGO- I had a headache that only caffeine would cure.  Sure enough after drinking my first cup I began to feel better.  This made me realize the need to cut down on my caffeine consumption.   The article –Caffeine Withdrawal Symptoms
points out:

Caffeine withdrawal is no laughing matter and can be very debilitating for those who are suddenly without caffeine.

This made me realize how truly tormenting it must be to have an addiction to something more serious such as alcohol, cigarettes, painkillers, cocaine, etc.  I mean even with my simple caffeine withdrawal headache, I was desperate to get some caffeine to see if it would make me feel better. A good but painful lesson. Now hopefully I can get more sleep and be refreshed to teach my classes. Wish me luck 🙂

ironbody

 


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Bullet Proof Coffee- My New Love

I’ve known about bullet proof coffee for the last several years. I’ve tried it a couple of times and thought it was good but too much trouble to make. I recently purchased some organic coconut oil and thought I would give it another try.  I brewed my usual two cups of coffee in the coffee maker and decided to try to blend the bullet proof concoction in my Nutribullet.  (You can use a regular blender)

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Recipe:

2 cups of brewed coffee

1 tbsp of organic coconut oil

1 tbsp of grass-fed butter

1 tsp cinnamon

Place all ingredients in the blender- Blend until frothy and pour

DELICIOUS!


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Coffee And No Cow Bar

 

Awww my favorite way to start my day.

coffeeinchinacup

 

Just tried these this morning: The peanut butter cookie dough was DELICIOUS!!

D’s Naturals plant-based protein No Cow Bars

D’s Naturals plant-based protein No Cow Bars

No Cow Bars are described as ‘a one-of-a-kind high-protein bar made with cutting-edge ingredients, including plant-based organic brown rice and pea proteins, prebiotic fibre, and natural sweeteners like monk fruit.  Ideal for a protein boost on-the-go, each bar has 20-21 grams of protein, 1-2 grams of sugar, 1-3 grams net carbs and only 160-180 calories.

 

CHECK THIS OUT:  They are…..


High Fiber and Non-GMO

All Natural and Vegan

Gluten Free, No Sugar Added and Soy Free

Lactose Free, Soy Free and Dairy Free

21g Plant Protein, 4g Net Carbs, 1g Sugar

Dairy Free

Soy Free

Gluten Free

Vegan


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Healthy Chocolate Peanut Butter Protein Bars

These bars are easy to make and NO BAKE! How cool is that???proteinspark

Recipe Chocolate Peanut Butter Protein Bars

And with 15 grams of protein per bar, they are made with all natural ingredients such as honey, cocoa, and oats. Add an organic, all natural protein powder to the mix and these are a great alternative to expensive, unhealthy store bought brands.