Banana Pancakes From the Paleo Kitchen

The more I get into healthy cooking, the more I love it! I have always been lazy to get up early on a Sunday to make a pile of pancakes for everyone. It just seemed like so much work, and all the mess later on.... uh. Recently, I found this recipe on one of my favourite websites for healthy recipes thedetoxinista.com . OMG!! I never knew that you could make sooo healthy and delicious pancakes for no time! Enjoy it !

Ingredients

for 4/5 pancakes (1 portion)

2x ripe bananas

1 egg

1/8 tblsp baking soda

* I also put some walnuts in although it was not in the original recipe. You can also play and add peanut butter,almond butter , raisins or cinnamon, according to your preferences. 

Instructions

Smash the bananas with a fork until they reach the state of almost smooth purée. Add the egg, baking soda and whatever else you would like and mix it well. Ingredients should be well blended.

Preheat the oven to about 180C. Place the mixture on a baking sheet. 1 - 1 1/2 spoon should be enough for one pancake. Make sure the pancakes do not "mingle" with each other. Bake until they look somewhat golden brownish.

* The baking paper I used did not have parchment so the pancakes stick to it at the end a little bit, so it might be a good idea to use baking sheet with parchment paper if you have.

These pancakes really do not need any sweetener since they get are super sweet anyway because of the fructose in the ripe bananas.

Indulge yourself ! :)


Reference: http://detoxinista.com/2012/01/paleo-pancakes/

Full Body Workout

I just love to perform total body workouts that include exercises for basically (almost) every muscles group in your body. You can do them quickly and there is always a way to adjust the exercises so that you can do them at home. They also burn more calories than workouts that try to isolate separate muscles. Now get up and try this workout and start feeling good today!

Repeat routine 3x times. Aim for no rest

1. Squats - 20x reps

Begin in a standing position with feet a little wider than hip-width. Your chin should be parallel to the floor and chest should be lifted. Contract your core and start bending down your knees. The weight should be shifted to the back and outside of your feet. Lower down withour arching your back. Keep the knees behind your toes always. Get down to 90 degrees (or even a little bit lower). Then, start raising pushing your feet into the floor and squeezing your butt cheeks. Keep the chest up and the back flat. When you get back to standing, push your hips a little forward. 

*Include weights if you feel you need an extra challenge. 

2. Forward Lunges - 15x reps per leg

From standing position bring one of your feet one step in front and bend down so that the knee of your front leg stays above the ankle (do not let it go forward!) and the hip of the back leg stays in line with the knee. Come back pushing off from your front leg, using your tighs and glute. Repeat with the other leg. Keep your core contracted throughout the whole exercise to find balance. 

*Include weights if you feel you need an extra challenge

3. Chest press - 15x reps

Lay down on your back with equal weights in your both hands. Shoulders are parallel to the ground and elbows are bent 90 degrees. Push-up the weights contracting your core in the same time. Straighten your arms and go back to the initial position.

4. Triceps dips - 20x reps

Sit down on the ground with your knees bent and place your palms on the floor behind you. Fingers pointing towards your body. Your toes should be looking up the ceiling. Lift your butt using only the power of your arms as much as you can. Then lower your butt down without releasing it to the ground and repeat again. Keep your core tight.

*For extra challenge, you can perform this exercise leaning your palms on a bench / chair. 

5. Superman - 15x reps per arm/leg

Get down on all-fours - shoulders above wrists and hips above knees. Neck stays long and relaxed so you are looking down to the floor. Contract your core. Lift and straighten one arm and the opposite leg. Hold for 2 seconds. Get back to the initial position. Lift and straighten the other arm and its opposite leg. Hold for 2 seconds and get back to all - fours. Repeat the exercise. 

6. Boat - 15x reps

This exercise is known by many names but I like to call it 'boat'. That's how we used to call it back in the primary school! Yes, I have known it for a long time and this is why I used to see it as too simple. However, recently I realised how tremendously important it is for lower back strenght! 

Lay down on your belly with your arms long, reaching in front, and your legs straight. From this position, try to lift your arms and legs off the floor as much as you can, contracting your core. At the moment when you lift your arms and legs as much as you can, hold it there for 2 seconds and release down to the initial position. Repeat. 

7. Up & Down Plank - 15x reps

Get into a lower plank position. Your forearms are on the ground. Elbows are below the shoulders. Your hips are off the floor and you are on your toes. You are contracting your core and keeping straight body line. Your body should be flat and perfectly aligned. From this position, come into a high plank by placing one of your palms on the floor, then the other one, straightening up your arms and coming to a high plank. After you are in the high plank, lift one of your palms and place your forearm on the floor, followed by the other one, coming back to the low plank. Your body stays aligned and core contracted all the time.

8. Side Plank - 15x per side

Lay down on your side, leaning on your forearm. Legs are straight. Push yourself off the floor using your core power. It is very important to contract your core and do not shift your weight onto your arm. Lift off until your body aligns in a straight line and release down. Repeat 15x times and turn onto the other side. 

Now repeat two more times and keep it strong ;) 

References: http://www.acefitness.org/acefit/fitness_programs_core_workout.aspx?workoutid=21
http://www.myfitstation.com/2013/10/20/mega-bodybuilder-hiit-full-body-workout/ (picture)

Crusty Flourless Pizza: The Secret Recipe

When I found this recipe, I could not believe this can be true - a pizza without flour ?! I had to try this! When I started cooking it, I was doubting the result all the time. What it turned out at the end - an amazingly yammy crusty thin pizza made out of solely veggies and cheese. The most interesting for me was the taste. You would not even say there was no flour in it. Definitely my new favourite in the kitchen !

Ingredients

• One big head cauliflower
• 1 egg, beaten
• ⅓ cup soft goat cheese (chevre)
• 1 teaspoon dried oregano
• pinch of salt

Instructions

1. Preheat your oven to 200 C.
2. Place the cauliflower cut in small pieces in a food processor until a rice-like mixture is former.
3. Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.
4. Once you have strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! It’s amazing how much extra liquid will be released, which will leave you with a nice and dry pizza crust.(You might want put on a kitchen towel or silicone glove on the squeezing hand because it will be hot.)
5. In a large bowl, mix up your strained rice, beaten egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you have ever worked with, but don’t worry– it’ll hold together!
6. Press the dough out onto a baking sheet lined with parchment paper. Keep the dough not thicker than 1 cm, and make the edges a little higher for a “crust” effect, if you like. (I personally did not use any parchment paper)
7. Bake for 35-40 minutes at 200C. The crust should be firm, and golden brown when finished.
8. Now’s the time to add all your favourites– sauce, cheese, and any other toppings you like. Return the pizza to the 200C oven, and bake an additional 5-10 minutes, just until the cheese is hot and bubbly.
9. Slice and serve immediately!

Share with someone or be egoistic and keep it secret ;) 

(By Megan, the Detoxinista)

Source: For more detailed explanation and pictures http://detoxinista.com/2012/01/the-secret-to-perfect-cauliflower-pizza-crust/

2 Endurance WOD's: Be in Top Shape !

Two CrossFit workouts for endurance, fat burning and for sure will keep you fit and in top shape.
Both of them should be done for time. 

Try reducing your time each time you perform one of the workouts. 

You can switch these workouts every time you decide to do one of them. 

Perform both as quick as you can. Aim for no rest

So, which one do you choose: Jared or Bradley? 

Interesting information for CrossFit beginners: 

• WOD = Workout of the Day
• Every benchmarked CrossFit routine has its own name
• The benchmarked WODs are named after girls or fallen military heroes. The reason beings as described in the CF (CrossFit) Journal:

“…anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003)

Train Mean :)

FINALLY! A WHOLE NATION REJECTS MCDONALDS

by Lance Johnson

McDonald's happy image and its golden arches aren't the gateway to bliss in Bolivia. This South American country isn't falling for the barrage of advertising and fast food cooking methods that so easily engulf countries like the United States. Bolivians simply don't trust food prepared in such little time. The quick and easy, mass production method of fast food actually turns Bolivians off altogether. Sixty percent of Bolivians are an indigenous population who generally don't find it worth their health or money to step foot in a McDonald's. Despite its economically friendly fast food prices, McDonald's couldn't coax enough of the indigenous population of Bolivia to eat their BigMacs, McNuggets or McRibs.

One indigenous woman, Esther Choque, waiting for a bus to arrive outside a McDonald's restaurant, said, "The closest I ever came was one day when a rain shower fell and I climbed the steps to keep dry by the door. Then they came out and shooed me away. They said I was dirtying the place. Why would I care if McDonald's leaves [Bolivia]?"

Fast food chain remained for a decade, despite losses every year

The eight remaining McDonald's fast food shops that stuck it out in the Bolivian city's of La Paz, Cochabamba, and Santa Cruz de la Sierra, had reportedly operated on losses every year for a decade. The McDonald's franchise had been persistent over that time, flexing its franchise's deep pockets to continue business in Bolivia.

Any small business operating in the red for that long would have folded and left the area in less than half that time. Even as persistent as McDonald's was in gaining influence there, it couldn't continue operating in the red. After 14 years of presence in the country, their extensive network couldn't hold up the Bolivian chain. Store after store shut down as Bolivia rejected the McDonald's fast food agenda. Soon enough, they kissed the last McDonald's goodbye.

Deep cultural rejection

The McDonald's impact and its departure from Bolivia was so lasting and important, that marketing managers immediately filmed a documentary called, "Why McDonalds's went broke in Bolivia."

Featuring, cooks, nutritionist, historians, and educators, this documentary breaks down the disgusting reality of how McDonald's food is prepared and why Bolivians reject the whole fast food philosophy of eating.

The rejection isn't necessarily based on the taste or the type of food McDonald's prepared. The rejection of the fast food system stemmed from Bolivian's mindset of how meals are to be properly prepared. Bolivians more so respect their bodies, valuing the quality of what goes into their stomach. The time it takes for fast food to be prepared throws up a warning flag in their minds. Where other cultures see no risk, eating McDonald's every week; Bolivians feel that it just isn't worth the health risk. Bolivians seek well prepared, local meals, and want to know that their food was prepared the right way.

This self respect helps Bolivians avoid processed "restructured meat technology," often used by fast food joints like McDonald's....

Read more foodmatters.tv ...

Morning Stretching Routine to Reduce Back Pain

With the busy daily lives that most of us have, it is not uncommon for back pain to appear in the lower and upper back. We often sit for hours in front of our desks, computers. Some of us study extensively in their beds, rounding their backs. Unfortunately, no one can quit their daily duties. The best way to cope with this is by stretching our backs every morning. 

Benefits from morning stretch

• A morning stretching routine does not need to last long. 5 - 10 minutes are more than enough. 
• It does not require any flexibility.
• It does not require any equipment and you can do it even in your bed.
• Stretching in the morning moves around the blood allowing it to flow towards the muscles, thus reducing stiffness. 
• It also moves blood towards your brain, causing it to `wake up`. 
• It wakes you up better than coffee !! 
• Gives you energy for at least the first half of the day
• Let's you concentrate better and be more productive
• Helps you maintain straight and healthy spine
• Improves confidence

During the stretch

Remember that you are just waking up your body so do not try to push it too much. Stretch as much as you feel comfortable with. 

Many people think stretching is not for them because they are not flexible. This is not true! As the famous Tara Stiles said ones: "As long as you breath, you can stretch". Stretch as much as you can allow yourself. 

Try to keep every posture for around 3 deep breaths - inhale and exhale. 

Now have a good day ! :) 

Coconut Oil "The Healthiest Oil on Earth" 5 Amazing Benefits

I have been reading and hearing about the benefits of consuming coconut oil from all sides. Therefore, I finally got myself some at home. I have to admit that I totally love the smell while I am cooking. However, it made me even more curious and I found out some interesting facts from its history too. Read on about the benefits and history of coconut oil...

Interesting facts

• Coconut tree official name is Coconut nucifera, aka The Tree of Life

• The word ´coco´ originally means ´monkey face´. The coconut used to be associated with monkey face because of the three little dents it has. 

• You can take coconut in the form of juice, oil, fruit, sprinkles over the food, butter and milk. The white part of the coconut is also refered to as coconut meat. 

• Coconut has been a basis for the diet of many nations. Actually, 1/3 of the world population depends on coconut in their diets as well as economically. 

• Coconut Oil is also classified as a Super Food, just as the goji berries, bulgur and chia, we talked about earlier. 

• Not that it is just healthy, but coconut oil has also been used as a medicine for thousands of years. It has beneficial influence on deseases such as Alzheimer, Diabetes Type 1 and Type 2, improves numerous skin infections (eczema, fungal infections, acne and more). This is due to the unique combination of fatty acids coconut contains.

• Because of its high content of saturated fats (around 80% but Don´t get scared!), coconut oil was mistakingly believed to be bad for the health. The fatty acids in the coconut oils are middle-chain fatty acids, which are very different from the short- or long- chain fatty acids that other oils have

Nutritional benefits

1. Increases Energy Expenditure

The energy that you get from different foods also differs. You cannot say that one calorie from a banana equals one calorie from pork meat. It has been claimed that the middle-chain fatty acids from the coconut oil increase energy expenditure when compared to other long-chain fatty acids contained in other oils. Therefore, regular intake of small amounts of coconut oil (15 - 30 gr) can increase the daily calorie burn, and, thus, lead to losing weight in the long term. 

2. Increased Metabolic Rate

Some studies showed that meals containging middle-chain fatty acids increase the metabolic rate when compared to meals full in long-chain fatty acids (such as Omega-3). This factor also leades to eventual weight loss. 

3. Cuts Down Hunger

Because of the high content of saturated fat, it just makes you feel full so you might naturally decrease the food intake or the distance between the meals. This is also a weight loss effect. 

4. Healing Power

Coconut oil contains an abundance of lauric acid. The only natural substance that has more of this lauric acid is breast milk, according to a study. Lauric oils are said to have healing power and breast milk and coconut oil are the only two natural ways to have them in your diet. 

5. Cosmetic benefits

Coconut oil has amazing benefits for your skin and hair. It nourishes deeply and strenghtens your hair. It can be applied directly on the skin, but the intake of coconut oil also has a strong effect on the skin and hair. 

Warning: However, do not believe that just adding high amounts of coconut oil to your diet will help you in reducing weight like a magic stick. The coconut oil needs to be combined with lower carbs intake and, for some, exercising. Each metabolism is different, so you might want to try it starting with smaller quantities and observing the effects on your body. 

When you are choosing coconut oil, ALWAYS CHOOSE VIRGIN / PURE. The refined version means that it has been processed with some not very biological things which make it less effective. Moreover, the temperature during the process might break down the fatty acids so they do not have the same benefits at all.

Nutritional Facts

Coconut Oil Nutrition Facts	Per 100gr
Calories	862
Total fat	100%
Saturated fat	86.5 g
Polyunsaturated fat	1.8 g
Monounsaturated fat	5.8 g
Cholesterol	0 mg
Sodium	0 mg
Potassium	0 mg
Total Carbohydrate	0 g
Dietary fiber	0 g
Sugar	0 g
Protein	0 g

Sources:

http://www.coconutresearchcenter.org/ 

http://coconutoil.com/

http://authoritynutrition.com