Protein Brownies

Vegan, Gluten, dairy and refined sugar free!
If you have a sweet tooth and always need a snack nearby than this is for you!

img_1266

I always struggle if I don’t have something to snack on. I end up eating crap if I fail to prepare all my meals and snacks.

This brownies are absolutely gooey heaven, perfect texture and not sickening at all 😉

  • 2 medium sweet potatoes
  • 8-10 pitted dates
  • 2 sachets MissFitsNutrition Chocolate (MANGOANDBLISS20 FOR 20% discount) (REPLACE with 2 cups flour if you do not want or have chocolate protein)
  • 4 tbsp cacao powder
  • 2/3 cup almond flour
  • 1/4 coconut oil
  • 1/4 maple syrup
  • Pinch of salt
  1.  Peel and steam the sweet potatoes until soft.
  2. Add sweet potato and dates to a blender/food processor. Blend until creamy.
  3. Mix the remaining ingredients into a bowl.
  4. Add the sweet potato mixture to the bowl and stir well.
  5. Transfer mixture into a rectangular baking dish and bake for 30 minutes under 160C (fan)
Allow it to cool before cutting it…. very important! (do not skip this step, believe!)
And indulge…. !

img_1268-1

Hope you enjoy them!
Laura xx
Advertisements

2017 – New Year, Better me. And you.

New Year, New me?

Not new me, but a better version of me!

Everyone is super motivated and excited when a new year begins but usually by February all that goes away.

Make sure you set REALISTIC GOALS. Too many changes at once might set you to fail. Stop smoking, read more, eat healthy, cut sugar, cut processed foods, start running, go to gym 6 days a week, might be a bit overwhelming! Believe me, I have been there.

Set a couple of goals and slowly insert a couple more later on. Let’s think of our year as a few blocks of 8-12 weeks.

I have failed year after year setting way too many goals and giving up after 2 months. Last year I have started slowly, doing BBG resistance workouts x 3 a week, and then inserting cardio by 1-2 x week during January.

Slowly cutting sugar and processed foods the next month, eating more vegetables and drinking more water.

Eventually it will all turn part of your routine.
Do not overthink, and most importantly, do NOT BEAT YOURSELF up if you fail one day. Make the next day a better one!
 img_20161224_152311
Now that fitness is finally part of my routine (only took 17 years) I can work on improving!

  • Work on my self-confidence! MOST IMPORTANT THING!

Talking in public is just scary, you never see me talking on snapchat or instastories, I never think my posts are good enough and I get really down if I lose followers ( I know it is crazy! but I am working on it).

Love myself more! With all my flaws and believe I CAN!

  • Get into weight training
So need to sign up to a gym first!

As much as I love BBG, I don’t feel that challenges me that much anymore. Was great to kickstart this journey, to lose body fat and tone a little. But now I want something more challenging! So need to start lifting heavier! Will keep doing BBG when I can though!!

Who knows maybe a Bikini Competition on the line? (wink* wink* Indie @youleanmeup)

  • Vegan in January and maybe reduce massively animal products intake in my diet throughout the year. Going well so far.
  • Be more organised (this is a tough one for me!)
Let’s make 2017 a great one! Smash it together and improve ourselves! I am here for you and always reach out if you need motivation.
Now tell me, what is your new year’s goals??

Veganuary. Why not?

When I say I am doing a vegan diet in January most people reactions are…

“Why are you doing that?” “What for?” “That’s crazy” “Don’t think you can do it””So what are you going to eat?”

All those comments made me want to do it even more!

It is scary definitely, and I am having dreams with cheese following me around and craving tuna every day. And no poached eggs on avocado toast?

Alright, what makes a meat-lover flexible-dieter girl to try vegan?

I like animals, yes. But is not the primary reason for doing this.
I wanted a challenge, yes. Bring it on!

I am curious to see how body reacts, yes. Let’s see if helps my digestion, skin, etc .

Healthiest start of the year possible, hell yeh!

Veganuary it’s a global charity that

“aims to reduce the suffering of animals by inspiring and supporting people across the globe to go vegan for the month of January”

I am excited to try new recipes and flavours and inspire others to do the same (My sister got inspired and is doing Vegetarian diet, so yay! It is something.)

We can make a difference, doesn’t matter how big or small. It’s just ONE month for now. Who knows in the future, my body and mind might feel amazing in the end! (Yeh my boyfriend is worried ahah)

You can support by donating whatever you can to this cause. Money will be donated to Veganuary (50%) and animal sanctuaries (50%).

Donate HERE!

I got loads of inspiration on Veganuary website and the yummiest Vegan accounts on Instagram (massive shoutout to @underwater_vegan!)

I managed to plan the whole month’s food and I am sharing that with you below. I hate cooking every day so I usually make enough food to eat for 2-3 days.

My Meal Plan for Veganuary:

Breakfast

Mostly vegan already so it  will consist in porridges, avocado toasts, vegan pancakes, nana ice cream and smoothie bowls.

Snacks:

  • MissFitsNutrition shakes (mangoandbliss20 for 20% discount)
  • Koko dairy free yogurt with bluberries
  • Aduna Moringa Bars
  • Peanut butter with apple or pear
  • Vegan protein bars, sweet potato brownies (deliciouslyella)
  • Black bean and oat cookies (deliciouslyella).

Weekend:

Usually not planned. More relaxed, some take-away, vegan pizzas, vegan burguers (ordered some Linda McCartney and Quorn), chickpea “tuna”sandwich, peppers/avocado/cucumber/purple cabbage sandwich, etc.

Main meals:

1st-2nd January (FREE, as in nothing planned like weekends)

3rd-6th  January

Lunches:

  • Potato, cauliflower and chickpea Curry with rice
  • Lentil Bolognese

Dinners:

  • Sweet potato, carrot, ginger and sage Soup
  • Mint, spinach and pea Soup

9th-13th January

Lunches:

  • Falafel, avocado, broccoli, black eyes beans, carrots, kale, sweet potato BOWL.
  • Chilli con quinoa

Dinners:

  • Tomato, red pepper and lentils soup
  • Butternut squash, Celery and Artichoke soup

16th-20th January

Lunches:

  • Tofu Curry and rice
  • Avocado, fresh tomato and garlic pasta

Dinners:

  • Portuguese Kale Soup (without the chorizo)
  • “Great Food” Spinach and Pines Nuts Bites with stir-fry vegetables.

23rd-27th January

Lunches:

  • Dhaal with spinach, asparagus and Naan bread.
  • Kale and Tomato pasta

Dinners:

  • Creamy Broccoli and Lemon soup
  • Miso and mushroom soup

30th-31st January

Lunch:

  • Vegetable Lasagna

Dinner:

  • Sweet potato wedges, guacamole, tofu teriyaki

Any comments are welcome! Would love to hear your thoughts on this. Did I inspire you to give it a try? Any other recipe suggestions?

I can feel 2017 will be a year of challenges! Starting with this one 🙂

Love,

Laura xx

Why ripe bananas are best for you.

Português

Most people go ‘Bananas’ for bananas! At least I know I do.

I love bananas and they make me very happy!

I know a lot of people who can’t eat a banana if it has one dark spot! Well let me tell you, ripe bananas are actually better for you. And I am hoping this post will change your way of eating bananas.

I am not saying that green bananas are bad for you, because they also bring a few benefits like, lower sugar content, which make them a better option for people suffering with Diabetes. They are rich in a probiotic bacteria, but very low in antioxidants.

Green bananas may also leave you bloated because of the high starch content.

When bananas develop dark spots on their skin, their nutrient content changes, and the antioxidant level increases gradually.

Ripe bananas are high in a substance called TNF, Tumor Necrosis Factor, which provides strong anticancer properties and increases the power of your immune system.

Easier to digest as the starch turns into simple sugar, which is a lot easier to digest.

“The research showed that only ripe bananas provide maximum benefits. They stimulate the production of white blood cells, boost immunity and produce TNF.” http://www.healthyfoodhouse.com

Studies also show that a diet rich in potassium reduces the risk of osteoporosis. Bananas are packed in potassium and they also contribute to increase the calcium absorption.

Experts recommend eating one to two bananas a day! I use 4 bananas to make my nana ice cream for breakfast so I am sorted 😉


.

Bananas Maduras são melhores!

Quase toda a gente adora bananas! Eu sei que adoro.

Não vivo sem bananas e fazem-me muito feliz!😆

Sei que a maior parte já não consegue comer uma banana se ja tiver demasiados manchas escuras! Deixem-me dizer-vos, bananas maduras fazem melhor á saúde. E espero que este post mude a maneira como as comes.

A bananas verdes não são prejudiciais, também têm alguns benefícios, tal como, baixo conteúdo de açúcar, o que será uma melhor opção para quem sofre de diabetes. São também ricas em probióticos, mas com nível muito reduzido em antixodantes.

A bananas verdes normalmente causam inchaço e flatulência devido ao alto teor em amido.

Quando começam a amadurecer desenvolvem manchas escuras na pele, o conteúdo nutricional muda, e o nível de antioxidantes aumenta gradualmente.

São ricas numa substância chamada FNT, Factor de Necrose Tumoral, com fortes propriedades anti-cancerígenas e fortalece, consideravelmente, o sistema imunitário.

A digestão de bananas maduras torna-se muito mais fácil devido á transformação do amido em açúcar simples.

“O estudo mostrou que só as bananas maduras… benefícios máximo. Estimulam a produção das células brancas, aumentam imunidade e produzem FNT. “http://www.healthyfoodhouse.com

Outros estudos mostram que uma dieta rica me potássio reduz o risco de osteoporose. Sendo as bananas ricas em potássio são a melhor escolha, além de que contribuem para o aumento da absorção de cálcio.

Especialistas recomendam comem 1 a 2 bananas por dia. Eu só para fazer o “nana ice cream” uso 4. Parece que estou no caminho certo 🙂

Eating your way to Glowing Skin. 

Português

So you might have a holiday coming up or a Wedding to go to. Either way, you want a glowing skin.

You can most definitely eat your way to the perfect skin. “You are what you eat” and you can get glowing skin and shiny hair in days.

I always load up in carrots, avocado and watermelon before a holiday but there is a lot more to it.

1- Good digestion is key.

If your body is not able to absorb all vitamins and minerals then your skin will not be healthy. Your liver is directly related to the state of your skin. Heal your inside for a healthy outside.

2 – Vitamin A to prevent dry flaky skin and protect from sunlight damage.

Dark green vegetables like spinach and kale and orange fruit and vegetables like pumpkin, carrot, sweet potato, tomato.

3- Vitamin E to help skin retain moisture and also support immune system.

Nuts and seeds, avocado, peanut butter, sweet potato. Also selenium works with vitamin E so eat food like cheese, eggs, seafood, mushrooms and Brazil nuts.

4 – Vitamin C and Zinc for skin elasticity (collagen)

Seafood, cheese, eggs, nuts, peppers, kiwi, strawberries.

5 – Water

This one is pretty obvious so make sure you drink plenty of water to maintain the elasticity of your skin. Drinking lemon water as soon as you wake up only not helps your digestion as it will get rid of toxins. Watermelon is 90% water so is definitely my fruit of choice before and during holiday in the sun.

6 – Refined Sugar and Saturated Fat

Well do I really have to say? Those are a big NO. Fizzy drinks, chocolates, crisps. The saturated fat also deletes/cancel the beneficial effect of good fats (omega 3 and 6) in, for example, nuts and avocado.

Stay away from these and your skin will thank you.

Antioxidants, high colored fruits and veggies and good fats that is it.

Make a smoothie with some of these foods and drink every day like for a week or 2 before your holiday.

Sounds good? Good to go then.

Laura xx


.

Alimentos para uma pele saudável

Vais de férias para a praia ou tens um casamento este Verão? Seja como for, queres uma pele brilhante e saudável.

O que comes influencia o estado da pele. “És o que comes” e com a alimentação podes ficar com a pele magnífica e cabelo brilhante.

Normalmente antes das férias como mais quantidade de cenouras, abacate e melancia por exemplo, mas a lista é infindável.

1- Bom funcionamento do Sistema Digestivo é o mais importante.

A pele nunca será saudável se a absorção das vitaminas e minerais estiver comprometida. O estado do fígado está directamente relacionado com o estado da pele. Cura primeiro o teu interior para obteres um exterior saudável.

2 – Vitamina A para prevenir pele seca e proteger do Sol.

Vegetais de folha verde escura tal como espinafres e couve, e fruta e vegetais laranja tal como abóbora, cenoura, batata doce e tomate.

3- Vitamina E para ajudar a pele a reter àgua e fortalecer o sistema imunitário.

Nozes e sementes, abacate, manteiga de amendoim, batata doce. Alimentos ricos em selénio são importantes para co-adjuvar a vitamina E, tais como queijo, marisco, ovos, cogumelos e nozes do brasil.

4 – Vitamina C e Zinco para elasticidade (colagénio)

Marisco, queijo, ovos, nozes, pimentos, kiwis e morangos são alguns dos alimentos que promovem a produção de colagénio.

5 – Àgua

Esta penso que é óbvia. Bebe pelo menos 2 litros de àgua por dia para manter a elasticidade e hidratação da pele. Beber àgua com limão ao acordar ajuda a digestão como também limpa a pele e corpo de toxinas.

A melancia é constituída por 90% de àgua, e assim, o fruto de eleição para antes e durante as férias.

6 – Açúcar Refinado e Gordura Saturada.

Preciso mesmo de dizer? Claramente que é para evitar ao máximo. Refrigerantes, chocolates, batatas fritas. Infelizmente não.

A gordura saturada além de ser prejudicial para a saúde, reduz drasticamente o efeito beneficial das gorduras boas (tal como ômega 3 e 6) presentes, por exemplo, nas nozes e abacate.

Evite esses alimentos e a sua pele agradece.

Frutas de cores berrantes, vegetais coloridos e alimentos ricos em gorduras boas, é isso.

Podes sempre fazer um sumo com vários alimentos de cada grupo e beber de manhã durante 1 a 2 semanas antes das férias para uma pele luminosa rapidamente.

Que te parece? Então boas férias.

Laura xx

The Benefits of a Morning Workout

Português

The alarm goes off and you just want to hit that snooze button. Don’t! You will thank me later.

The brain takes about 1 hour to be fully functional, by that time your workout is done.

Anyone who knows me for a while, knows that I never ever in my life woke up to work out. No way. I loved my sleep too much. And I still do, don’t get me wrong, but just had to create a routine in order to achieve my goal (8+ hours of sleep are not negotiable). Going to bed earlier and leaving my workout clothes and water bottle ready to go!

Working out in the morning was a huge achievement for me and I am so proud.

So what are you waiting for? I can give few good reasons to motivate you:

Most sucessful people are known to exercise in the morning.

There is nothing better than workout as soon as you wake up. If you are going to do it then just get it out of the way.

You will feel full of energy and with the whole day still ahead of you. I promise you will be way more productive.

Your breakfast (and shower) will taste even better because you feel like you have earned it! Your metabolism will be increased all day long.

The gym is usually almost empty so you don’t feel uncomfortable, or annoyed because there is no free treadmill.

You can go out after work, do some shopping, or a dinner date, without feeling guilty to miss the gym.

And my favourite reason is, the amazing feeling of getting home after work and just relax on the sofa.

Just get up and do it!


 

.

Os Benefícios do Exercício Matinal

O porquê de fazer exercício de manhã.

O despertador toca e só queremos mais 5, e mais 15, e mais 20 minutos.  Não faças! Agradece-me depois.

O nosso cérebro demora cerca de 1 hora para acordar completamente, por essa altura já tens o exercício acabado.

Quem me conhece há algum tempo, sabe bem que nunca, jamais, acordei para fazer exercício. Nem pensar. Sempre adorei dormir. E ainda adoro, sem dúvida, mas criei uma rotina de modo a atingir esse objectivo (8 horas de sono, no mínimo, indispensáveis). Ir dormir mais cedo e preparar a roupa de ginásio e garrafa de água pronta a sair.

Fazer exercício de manhã foi um grande progresso para mim e sinto-me orgulhosa.

Portanto do que estás à espera? Posso alinhar algumas razões para te motivar:

A maior parte das pessoas com sucesso fazem exercício de manhã.

Não existe melhor sentimento que exercitar de manhã. É já que tens que fazer, mais vale acabar logo.

O teu nível de energia vai estar no pico e ainda tens o dia todo pela frente. Vai ser muito mais produtivo, prometo.

O pequeno-almoço (e duche) vai saber ainda melhor porque vais sentir que fizeste algo para o merecer! O teu metabolismo vai estar acelerando o dia todo.

O ginásio vai estar praticamente vazio e podes evitar olhares desconfortantes, ou não haver uma passadeira livre.

Ficas livre para sair depois do trabalho, fazer compras ou jantar fora, sem te sentires de consciência pesada por faltares ao ginásio.

E a minha razão favorita, é a sensação de puder chegar a casa estafada do trabalho e simplesmente relaxar no sofá.

Acorda e vai!

What is Healthy Eating?

Português

How many times have you heard “Why are you on a diet? You look fine, you don’t need it”

People often associate the word “diet” to a way of loosing weight. Is so wrong. Diet is what each people eat. Diet can be a healthy diet, a restrictive diet, a vegan diet, fast food diet, yeh we are all on a diet because we eat.

But what can we consider a healthy diet?

My diet is healthy for me, it might not be for you. Not every diet works for everyone, depends on your daily activity, your personal needs, your intolerance and metabolism.

I believe that flexibility and moderation is key in whatever diet you decide to adopt.

I grew up listening, and probably so did you, that bread and pasta is bad for you, bananas make you fat and eggs have too much cholesterol. And now I eat all that. But sure, if you have 10 eggs a day, your arteries wouldn’t last long. Everything in excess is bad.

I am not vegan or vegetarian, call me flexitarian if you like, but I refuse to label the way I eat.There is way to much judgement going on about people’s diet and beliefs. Why should someone be judged because used honey on a recipe, or posted some nice yolk porn on Instagram?

My diet is about 70% Plant-based, practically Gluten and Refined Sugar free, and very occasionally animal products, so I do believe I am helping our Planet sustainability by reducing the carbon footprint and saving resources like water.

“Approximately 1,850 gallons of water are needed to produce a single pound of beef. Approximately 39 gallons of water are needed to produce a pound of vegetables” (http://www.meatlessmonday.com/about-us/why-meatless/)

Start small. Even if you have one meatless day on the week you are making a difference.

Eat close to the Nature as possible. The easiest way for you to know if you are making the right choices is to always choose whole foods, exactly in the form nature offered them, unprocessed, full of nutrition.

Get all your vitamins and minerals from whole foods instead of supplements, those vitamins turned into commercial form, when isolated, they lack the phytonutrients and co-minerals. For instance, The Ascorbic Acid supplement (that you buy) is NOT Vitamin C.

Breakfast is the most important meal of the day (and my favourite!) and I know you are tired of hearing this, but that is the best advice ever. It will prevent you to overeat later in the day and you will make smart decisions all day long. So eat your oatmeal!

Eat, eat, eat. This is where people are often wrong. You think “I am not having lunch so I can loose weight” and your Brain goes “Oh I am going to die, I am not getting any food, so let me inform my little soldiers to store FAT around the belly for hard times like this”. It is called Starvation Mode, got it?

Eat often to prevent your blood sugar lowering too much (so you don’t get the chocolate craving) and to accelerate your metabolism (so your body actually burns the extra fat that does not need).

Have fruit. Loads of it. When I have nana ice cream for breakfast, is made with 3-4 bananas, I always make a juice/smoothie for mid morning snack and a raw bar or piece of fruit for mid afternoon. Bananas are my best friends!

Calories is all people worry about. Do not count calories, count nutrients. For example, 100 cal of Kale provides your with vital nutrients for your health, while 45 cal of those “healthy” crisps provides absolutely nothing but useless nutrients that will break down your body.

“It is the nutrients that support normal metabolism, healing, repair, and function, not the calories” (http://fitlife.tv/nutrients-vs-calories-do-you-know-the-difference/#sthash.WJCOsu7z.dpuf)

I can finally say that I am the best version of myself.

And again, I can’t stress this enough, MODERATION, moderation is key. Don’t deprive yourself of the food you love. Health is about feeling great.

healthy eating

.

A Minha Dieta Saudável

Quantas vezes te perguntam “Mas porquê que fazes dieta? Não precisas, estás óptima.”

A palavra “dieta” é directamente associada ao perder peso. Errado. Dieta é a alimentação que qualquer pessoa adopta. Uma dieta pode ser saudável, restricta, vegan, de ‘fast-food’, seja o que for que se come.

Mas o que é realmente uma dieta saudável?

A minha dieta é saudável para mim, pode não ser para ti. Uma dieta não funciona para toda a gente, depende de vários factores como a actividade física, necessidades pessoais, intolerâncias e metabolismo.

Acredito que a flexibilidade e moderação é o segredo em qualquer dieta que decidas adoptar.

Eu cresci a ouvir, e tu também provavelmente, que o pão e massa engorda, bananas causam obstipação e os ovos têm muito colesterol. Eu como isso tudo. Obviamente que se só comeres 10 ovos por dia, as artérias vão entupir. Tudo o que seja em excesso faz mal.

Não sou vegan nem vegetariana, chamem flexitariana se desejarem, mas recuso-me a definir a minha dieta. Existe demasiado criticismo em relação ao que certa pessoa deve, ou não, comer e as suas convicções. Porquê que alguém tem de ser julgado porque usou mel numa receita ou colocou no instagram uma foto de ovo estrelado?

A minha dieta é 70% à base de plantas, praticamente sem glúten ou açúcar refinado, e muito ocasionalmente como produtos  animais. Penso que mesmo assim contribuo para a sustentabilidade do Planeta, reduzindo a pegada de carbono e poupando água.

“Para produzir 2kg de carne são necessários 1850 galões de água. Para produzir 2kg de vegetais sao necessários apenas 39 galões de água.”  (http://www.meatlessmonday.com/about-us/why-meatless/)

Faz a diferença, começa devagar. Por muito pequena que seja, basta 1 dia por semana sem carne para causar impacto.

Come o mais perto da Natureza que conseguires. Se te sentes indeciso em relação ao que é saudável, a escolha é fácil, basta consumir produtos naturais, na forma completa como nascem na Natureza, sem serem processados, com toda a sua nutrição.

Esquece os suplementos vitamínicos e dá preferência às vitaminas directamente  do alimento. Os suplementos, na sua forma comercial, não são eficazes, perdem muitas propriedades, tais como os fitonutrientes e co-minerais. Por exemplo, a vitamin C no mercado, é na verdade Ácido Ascórbico.

O Pequeno-almoço é a refeição mais importante do dia (e a minha favorita) e provavelmente estás cansado de ouvir isso mas é o melhor conselho de sempre. Previne que comas demasiado mais tarde e ajuda a fazeres boas decisões durante todo dia. Portanto come essa aveia!

Come, come, come. Aqui é onde as pessoas erram. Pensas, “Não vou almoçar para perder uns quilos” e o cérebro pensa “Bem o corpo não vai aguentar muito tempo então vamos é armazenar uma gordura aqui e ali para qualquer eventualidade”. A isto chama-se Estado de Privação, entendido?

Faz refeições regulares para prevenir que o açúcar no sangue desça demasiado (e evitar os desejos de chocolate) e para acelerar o metabolismo (e assim o corpo não ter necessidade de armazenar gordura).

Come fruta. Muita fruta. Quando como o gelado de banana ao pequeno-almoço, é feito com 3-4 bananas, faço sempre um sumo para meio da manhã e uma barra ou peça de fruta e nozes para meio da tarde. Bananas são as minhas melhores amigas!

Calorias, calorias, é a maior preocupação que existe. Não contes calorias, conta nutrientes. Por exemplo, 100 cal de couve contém nutrientes vitais para a tua saúde, enquanto 45 cal dessas batatas fritas “saudáveis” contém absolutamente nada além de nutrientes “vazios” que só atacam o organismo.

“São os nutrientes que suportam o normal metabolismo, reparação e funcionamento do organismo, e não as calorias”  (http://fitlife.tv/nutrients-vs-calories-do-you-know-the-difference/#sthash.WJCOsu7z.dpuf)

Finalmente posso dizer que estou perto da minha melhor versão.

E novamente, nunca é demais frisar, MODERAÇÃO, moderação é o segredo. Não te deprives da comida que amas. Ser saudável é sentires-te bem!

Dieta saudável