My Morning Weight Gain Smoothie

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Recently, I’ve been trying to gain weight mostly through healthy calories and eating more carbs as I have been advised! I really find this smoothie a brilliant way to gain weight, as it packs 1161 calories, so knowing that I’ve already packed at least 1000 calories in the beginning of my day, makes it so much easier to reach my calorie goal per day. This smoothie is also very handy and quick to make, and fits great into my daily work routine. I have seen good results with this smoothie, in a good amount of time. These are the main ingredients I use..

  • 3 bananas : 300 calories, 60g carbs, 3g protein
  • 3 tbsp honey: 192 calories, 52g carbs,
  • 4 tbsp olive oil: 477 calories, 54g fat
  • 1 tbsp peanut butter: 105 calories, 4g protein, 8g fat,
  • 1 scoop protein powder (I use ON whey protein): 120 calories, 24g protein
  • water to achieve desired consistency and to add hydration to my morning meal (you can add any liquid of your choice perhaps adding even more calories).

1161 calories, 124 carbs, 64g fat, 31g protein

Additional ingredients I sometimes add:

  • 1 avocado: 240 calories
  • 2 scoops protein powder instead of 1: 240 calories

Let me know if this was beneficial to you or if you want more weight gain tips! ♥

 

 

 

 

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High Protein Low Sugar + Fat Cake Baked By My Mum ❤️

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My beautiful mama made this recipe because of her dietary preferences, she wanted a cake that would be high in protein, and low in fat as well as sugar. In addition, she wanted to cut out processed bread from her diet and replace it with something that would still provide her with energy, carbohydrates, in addition to being lovingly homemade! This is not a ‘typical’ cake, due to the low absence of fat so it is more dry and almost bread-like. Whole-meal flour was also used to boost the nutritional content of the cake!

  • 1.5 cups of flour (0.5 cup whole meal and 1 cup white flour)
  • 1 scoop Optimum Nutrition vanilla protein powder
  • 5 eggs
  • 1/3 cup sugar
  • 1 tsp baking powder
  • pinch of salt
  • 1 tsp vanilla
  • 1 cube of unsalted butter at room temperature (my mum didn’t really measure the exact amount of butter, she said it’s around a 1/4 cup)

Preheat the oven to 160 C/320 F/Gas 3. Line a baking tin with grease proof paper and oil it up.

Whisk together the butter and the sugar. Add the eggs, vanilla, salt and mix well. Then add the protein powder and the milk. Make sure the mixture is well blended before gradually adding in the flour. Sift the flour and baking powder in the batter (the wholemeal flour is a bit hard to sift!) fold it in the flour mixture with a spatula gradually so you don’t add too much at a time and the batter turns too thick. Making sure the batter is still runny, keep adding the rest of the flour. Try to reach a consistency where if you pick up the spatula, the mixture should drop back down in the bowl within two seconds (if the mixture is too thick, you can simply add a bit more milk, or if it is too runny, add a bit more flour). After all the flour is folded into the mixture, gently pour the mixture into the baking tin and leave in the oven for 45 minutes until golden brown. Once cooked, remove the tin from the oven and leave to stand for a minute. Run a round-bladed knife around the inside of tin to loosen the sponge, then turn out onto a wire rack and leave to cool. Once it’s cooled, it’s ready to eat! ♥

You can also add some blueberries or nuts to the batter for added nutritional content!

 

 

1461 Calorie High Protein Smoothie

 

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This is only an estimate of what this smoothie can provide, 1461 calories, and 47 grams of protein (woah!) It’s great for people who want to increase their daily calories, perhaps gain weight, or those who do body-building.  You can really alter the ingredients, depending on your preferences (but this may alter the calorie and protein intake). You can also add protein powder, or more fruits for extra protein and quick carbohydrates. However, if you’re looking to significantly increase your protein intake, make sure you eat protein with every meal (around 20-30 grams of protein)  because your body cannot actually absorb a very high amount of protein at once, therefore, for building muscles, it is more beneficial to spread out your protein intake during the day.

  • 2 cups of cow’s milk:  84 calories, 8g of protein (or the milk of your choice, please note that cow’s milk can cause you to feel bloated, especially when drinking such a rich smoothie, so I would recommend another type of milk!)
  • 45 g oats:   175 calories, 8g of protein
  • 2 bananas: 200 calories, 2 g of protein
  • 100g almonds: 600 calories,  21g of protein
  • 1 large tablespoon of peanut butter: 100 calories, 4g of  protein
  • 1 large tablespooon of almond butter: 100 calories, 4g of protein
  • 3 tablespoons of honey: 192 calories
  • 1 tsp maca powder: 10 calories
  • Ice (or frozen fruits/bananas)

Blend all the ingredients together (I usually like to blend the almonds first so they turn to powder or you can soak them in water overnight to soften them up) and enjoy the yummines! ♥

 

 

Super Healthy Plant Protein Pancakes

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This is a super healthy, energising, protein filled recipe and I love eating it for breakfast! It does not look very appetising but it is very delicious! Especially if you’re craving something sweet, at the same time, want something nutrious and filling, this is perfect!

  • 1-2 bananas (I usually use 2!)
  • 1 scoop of hemp protein powder (provides around 14g of protein, all the essential amino acids, fibre, and lots of omega 3 and 6!)
  • 2 eggs (around 12g of protein and high in vitamins A, E, K, B, and folic acid)
  • Around 1 tbsp of honey (or less/more depending on your taste buds! You can substitute honey for any liquid sweetener that you would like)
  • Oats (I usually add enough so the batter is at a thicker consistency, but this also adds good complex carbohydrates as well as more protein!) I usually like to add 95g to have more calories and carbohydrates.
  • Coconut oil to fry

Start off with mashing the bananas well with a fork and add the eggs. Mix well but be careful not to mix too harshly as this can breakdown some of the nutrients in the eggs. Next, mix in the hemp protein powder, and the honey. Then gradually add in the oats so the batter reaches a thicker consistency so it sticks together while frying. Pour a bit of the pancake mixture in a hot, oiled pan (but be careful because this pancake can burn quickly!) and flip it to the other side when it is golden brown. Serve with anything that you like or you can eat it plain as this pancake is a filling, nutritious meal! Enjoy ♥♥

 

What to do with damaged hair?!

 

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You need to do two things – replenish protein levels and deeply condition. Replenishing protein levels in your hair is vital since this is what your hair is made from and all the damaged done to it by heat, chemicals, and everyday wear and tear can strip your hair from its optimum protein levels, and therefore leaving it weak, lifeless, and not in it’s natural state. Deep conditioning is also highly important so you supply your hair with enough moisture to keep it smooth, and sustain it’s elasticity.

Hair Masks

Continue reading

Long Healthy Nails – Update!

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I posted my number one tip a while ago that would transform any nails into super fast growing healthiness! From a nutritional perceptive, nails love biotin, omega-3, protein, and zinc! I found that increasing foods rich with these nutrients in my diet really helped increase the strength of my nails, because usually they would grow to a certain length and then gradually start to chip away. This is a list of foods rich in these nutrients in addition to what worked for me… Continue reading

Collagen Maca Smoothie…

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This smoothie is protein rich (it contains around 20g of protein, which is about half your recommended daily intake!). It contains collagen, which is beneficial for your skin, providing elasticity and hydration, increases metabolism through improving thyroid function, in addition to strengthening bones and joints, as collagen makes up 90% of bone mass. Another super ingredient in this smoothie is maca, which is an indigenous Peruvian food that helps to boost energy, brain function, and fertility.

12g Hydrolysed Collagen powder

10g Maca powder

1 tbsp Honey

2 Bananas

1 Avocado

A little milk for a thicker smoothie

I added ice cream too!

…Enjoy the yumminess!

Protein Supplements and Building Muscles

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If you are interested in building muscle, please visit my Get Ripped guide.

We don’t need supplements to build muscles, but because our bodies does not absorb or take in all the nutrients it needs, taking multi-vitamins, fish oils and protein supplements may be beneficial to ensure optimum performance and results. It’s an on-going debate on whether protein supplements are really necessary and the truth is, they’re not. However, protein powders are easily absorbed by the body after working out, so they can reach your muscles quicker compared to, for example, steak which needs a lot more time to be digested. In addition, they help escalating your total protein intake to efficiently build muscles.

When and how much should I consume protein shakes?

Protein shakes should be consumed within 20 minutes of your workout so your muscles can absorb them. Make sure to read the instructions on the pack to ensure you are getting the right amount of protein (should be around 25g). They can be added as part of your daily diet for extra protein, but they should never be used to replace real food like eggs, meat, chicken, fish, etc.

Below I will explain the pros and cons of different types of protein powders.

Whey Protein Powder

Whey protein is the most commonly used type of protein powder, and it’s made from the clear liquid that’s left over from cheese-making, which gets dried up to form a powder. There are 3 types: concentrate, isolate,and hydrolysate. The main difference between them is simply how they’re processed and what they offer e.g. faster absorption rate, less fat/carbs. At the end of the day, it doesn’t really matter what type you consume, unless you have specific requirements.

Pros-

  • Quickly absorbed by the body
  • Can be easily blended in a drink
  • Tastes great, with a variety of flavours
  • High in protein (around 25g per portion)
  • Contains all necessary amino acids

Cons-

  • May cause stomach upsets in certain individuals or bloating – hydrolysate protein is the most recommended for these symptoms
  • May cause acne for some individuals, if combined with a high-dairy diet
  • Not suitable for vegans or individuals who are lactose-intolerant

Casein Powder

Casein is similar to whey, as it’s another compound found in cow’s milk. The main difference is that casein digests slower than whey, making it a better option when you need a slow release of protein (usually before bed as you will go several hours without food). However, I would not recommend it for beginners as it’s not really essential.

Hemp Protein Powder

Hemp protein is my favourite as it always makes me feel more refreshed, and funnily enough, it’s a derivative of cannabis but it’s completely safe to consume.

Pros-

  • Helps ease muscle pain for quick recovery
  • Suitable for vegans and those who are lactose-intolerant
  • High in omega 3 and omega 6 fatty acids
  • Easy on stomach and doesn’t cause bloating
  • Contains all necessary amino acids

Cons-

  • Doesn’t taste good
  • Less protein per portion, so you often need more scoops to have 25g of protein
  • May be expensive, specifically in the US since it’s illegal to grow, so it has to be imported

Pea Protein Powder

Pea protein usually comes from, yes, peas…

Pros-

  • High in protein per portion
  • Suitable for vegans and those who are lactose-intolerant

Cons-

  • Does not contain cystine (essential amino acid)

Soy Protein 

Soy Protein comes from soy beans, which are legumes native to East Asia

Pros-

  • Contains all the essential amino acids
  • Cheap
  • Suitable for vegans
  • High in protein
  • Suitable for individuals who are lactose-intolerant

Cons-

  • Studies say that soy can interfere with hormones if taken in large quantities, potentially lowering testosterone levels and increasing oestrogen levels

 

Yummy Egyptian Dip

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This dip is called ‘Asal Eswed Bel Tahina’ which literally translates to ‘Black Honey (Molasses) with Tahini’, and it’s an awesome dip as it acts as a full meal, which includes around 25g of protein (as much as a can of tuna), healthy fats, and calories. I would especially recommend it to those who do weight training and want to grow muscles (check out the ‘get ripped guide’ if you are interested in that), and I swear I have muscles growing out of no where when I eat this! Molasses is extracted from sugar cane and it’s a staple ingredient favourable to many Egyptians. Tahini is sesame paste, which is flavourful and nutrient dense and used in Middle Eastern cuisine.

The ingredients below act as a guideline only, so you can try it out and add more tahini or molasses, as much as you prefer.

100g of tahini (sesame paste) – you would often find it in the international section of a supermarket, or any health shops

35g of molasses – usually found at health shops

Your favourite bread (preferably pitta)

Pour the tahini in a bowl, and gradually add the molasses so it twirls on top and mix very gently until the mixture has pretty brown patterns or if it’s a light brown colour. Dip in some bread and see if you would like more or less of any ingredient to suit your tastes. Alternatively, if you would like a lighter dip, you can add some water to the tahini and mix it well first, so it’s less concentrated.

Below are some benefits of molasses and tahini (sesame paste)…

Molasses: 

Good for hair – One serving (two tablespoons) of blackstrap contains approximately 14 percent of our RDI of copper, an important trace mineral whose peptides help rebuild the skin structure that supports healthy hair. Consequently, long-term consumption of blackstrap has been linked to improved hair quality, hair regrowth in men and even a restoration of your hair’s original color! Click here for more information about blackstrap’s hair benefits.

Safe sweetener for diabetics – Unlike refined sugar, blackstrap molasses has a moderate glycemic load of 55. This makes it a good sugar substitute for diabetics and individuals who are seeking to avoid blood sugar spikes. Moreover, one serving of blackstrap contains no fat and only 32 calories, making it suitable for a weight loss diet.

Laxative qualities – Blackstrap is a natural stool softener that can improve the regularity and quality of your bowel movements.

Rich in iron – Two tablespoons of blackstrap contain 13.2 percent of our RDI of iron, which our bodies need to carry oxygen to our blood cells. People who are anemic (including pregnant women) will greatly benefit from consuming 1-2 tablespoons of blackstrap molasses per day.

High in calcium and magnesium – Blackstrap molasses contains a mineral profile that has been optimized by nature for superior absorption. For example, two tablespoons of blackstrap contains 11.7 percent of our RDI of calcium and 7.3 percent of our RDI of magnesium. This calcium-magnesium ratio is ideal, since our bodies need large quantities of magnesium to help absorb similarly large quantities of calcium. Both of these minerals aid the growth and development of bones, making blackstrap a good safeguard against osteoporosis and other bone diseases.

Additional mineral content – Two tablespoons of blackstrap molasses also contains 18 percent of our RDI of manganese (which helps produce energy from proteins and carbohydrates), 9.7 percent of our RDI of potassium (which plays an important role in nerve transmission and muscle contraction), 5 percent of our RDI of vitamin B6 (which aids brain and skin development) and 3.4 percent of our RDI of selenium, an important antioxidant.

Source: http://www.naturalnews.com/043009_blackstrap_molasses_nutritional_supplement_health_benefits.html#ixzz3B8XAqkCL

Tahini: 

It’s rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
It’s a good source of Methionine, which aids in liver detoxification.
It’s one of the best sources of calcium out there.
It’s high in vitamin E and vitamins B1, B2, B3, B5 and B15.
Helps to promote healthy cell growth.
Prevent anemia.
Helps to maintain healthy skin and muscle tone.
It has 20% complete protein, making it a higher protein source than most nuts.
It’s easy for your body to digest because of its high alkaline mineral content, which is great for assisting in weight loss.
It is high in unsaturated fat (good fat!)

Source: http://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html