These are great for when your on the go but feel that hunger is about to strike!
3/4 cup of oats
60g of protein powder
1 tsp of cinnamon
1/2 cup of ripe banana
1/3 cup of Avocado
Pinch of salt
Macros per cookie
Preheat the oven to 180 Mash the banana and avocado together..
In a separate bowl combine the oats, protein powder, cinnamon and salt together...
Add the dry ingredients into the Banana and avocado and combine really well.
Line a tray with non stick baking paper and place 12 rounded drops of the mixture onto the tray..
(Or you could make 12 mini muffins)
Bake for 15 mins or 18 mins if you went with the muffins...
Allow to cool (if you can resist) and store in an airtight container in the fridge!
Did you know by staying away from 5 particular foods you can lose the weight you want to within a week and never be hungry??…
Better still, drinking one glass of wine a day gives you the same health benefits as 1 hour of hard exercise!
Oh and before I forget, if you drink nothing but antioxidant enriched juices for a 3-5 days straight you will never get sick!
Does that all sound too good to be true? Well that’s because it is!
Unfortunately the diet, health and exercise community is rife with unsubstantiated claims and myths on how to lose weight, drop body fat and get that ‘summer’ body. While most of these claims hyped in popular magazines and newspapers are just flat out wrong or vastly overhyped, some do have a lot of truth to them… So how do we know the difference?
Well we look to science for the answers, that’s how! Most people don’t have hours (Or years in my case) to review all the literature so I have broken it down into 6 key principles. These principles are based not only on research but also backed on the scientific opinion of industry leaders whom I greatly respect.
1. Calorie Balance
The reality is calorie intake and bodyweight have a direct relationship with each other.
Bodyweight is massively important to your health! Being too high or too low will impact your everyday life. In terms of healthy eating for fat loss most people will get everything else right, they will buy the ‘health’ foods but they fail to get the calorie balance correct…. This is where you need to start.
2. Food composition
So while the number of calories you eat will be the biggest contributing factor to your body composition goal there is a concept of ‘Healthy’ foods and it will benefit you in terms of long term health to fill your calories with nutrient dense foods.
3. Macronutrient Amounts
When constructing your food intake plan ensure that you are consuming at least the minimum amounts of Macro nutrients protein, fats and Carbohydrates.
Don’t allow certain ‘Interest groups’ to influence and demonise nutrients, we all need protein, fats and carbs and none of these are bad for you!
4. Nutrient Timing
For the majority of us 3-5 meals per day are what works best. We all lead busy life styles and my advice is don’t stress over this, find what works for you and go with it.
If you like 3 big meals a day do that…. If smaller more frequent works then do that!
To promote energy and alleviate craving try to space your meals out with an even spread of nutrients.
To be hydrated is to have enough body water to support life!
How can you tell if you’re hydrated…? Well it’s easy
Sort out principles 1-5 and in that order then look to your supplements!
There are however some essentials and I will cover the off in another newsletter!
The take home message….
It is important to remember that health is both deteriorated by and improved by diet very slowly…
I believe that food should be enjoyed not restricted which is why our Fat loss plan produces should great results that are maintained long term! A good place to start on your healthy fat loss journey is with the Kickstart Fat loss plan….. It’s much more than just a diet plan, It’s Science.
Use the discount code: nutritionemail for a €5 discount on our online weight loss food plan! Click here to buy!