Protein brownie chunks

Wahoo its finally here! sorry its taken me a while ive been playing about with the ingredients. The first batch i made tasted lovely but i felt like they were missing something...so i tried it an alternative way and to be honest it was no better so i went back to the original recipe as i preferred it...its always hard to make delicious treats healthy because you expect it to taste as rich and naughty as the real thing...but these were very moist, spongy and tasted lovely...but i do have a couple of tricks to give it a bit more sweetness...but for starters here is the recipe

So how does it compare?

Well a processed brownie of the same weight ... 165kcal, 6.6g fat, 1.8 sat fat, 25.7g carbs and only 2.1g of protein! 

WOW!! i think ill give in a little on flavour in the nutritional savings!

So here are my naughty ideas...a thin spread of nutella on top...nom nom! i love nutella....if i had to live off one thing without getting fat it would by far be nutella on cinnamon bagels MMM

an even naughtier idea is to melt 25g of nutella and swirl it into the mix...im deffo trying this soon...it adds around 11kcal to each chunk so not that much!

OH btw when you cut your brownies you should end up with around 13 chunks (if you make it in a round dish like me)....obviously if you have more or less chunks the macros will be altered :)

Anyway enjoy!

Lots of handwork and dedication 

Monday Madness Three

So as i mentioned in this mornings post todays workout was about team work. We were in two teams and we each paired up with someone on the other team...there was then 4 exercises one of which was the time decider, so you would keep going on your exercise until the person on the time deciding excersise was finished. It was a great way to encourage your team mates and your partner...it was about beating the other team but instead about working together and finishing together...OMG IM BAKING PROTEIN BROWNIES AND THEY JUST SMELL SO DELICIOUS!

Anyway sorry just though id inform you of how lovely the summer house is smelling!

So anyway you can do this on your own if you want to and just do each exercise for 1.30minutes and do each set twice :)

If you're following my 5 day challenge you can do this as well but remember i want you to do Monday Madness 2 (last weeks one)

Im looking forward to sharing my brownie recipe with you :)

Anyway im going for dinner now i didn't realise the time and im starving...luckily for me my amazing mumma meal prepped for us for the whole week....tonight im having lamb burgers with roasted veg and a yoghurt and mint dip! YUM!

Lots of hardwork & dedication

Are you ready for the challenge?

Okay so it is almost time to start the challenge...I've made some slight changes to the menu after feedback and discussions I've had this week...

Remember I said that i have my first protein shake straight after my morning workout...just don't leave to long a gap between breakfast and your first shake!

So some ideas for your evening protein with dinner...

Turkey meatballs

Mums Homemade burger

Chicken with spice 

Salmon seasoned with chilli
Lean lamb and mint burgers

And don't worry if you can't make toast i listed some other options :)

THE RULES

1. Dont cheat on it by adding in other food, like i said you can eat veggies to your hearts content so fill your self up on those :)
2. Drink lots and lots of water...have a glass before every meal, make it the first thing you have when you wake up
3. Take a picture before and then after to see if you can see a difference
4. Instagram me @myfatscrying pictures of your meals...especially your evening meals, be creative :)

So here is your shopping list...

I will be uploading some meal ideas throughout the week so you don't get stuck in a rut...remember if you are doing this challenge with me to instagram me lots...you can also sign up to receive my blogs via email so you don't miss what workouts i want you to do alongside this eating challenge...the sign up box is down the right hand side :)

• You can prepare you roasted veg in advance, we like to prep it all on a sunday and keep it in the fridge so that it makes it easy during the week

• You can also prepare your burgers/mealballs and put them in the freezer and just defrost as and when you need them

• You can also make your protein cookies in advance too! If you don't want protein cookies you can make my oat and maple cookies, though i would suggest having protein with them :)

I will be posting a lot this week to help you out :)

If i've forgot anything i will blog tonight when i get in from work 

Lots of hardwork and dedication

TGIF 3

well i spose friday is nearly over but time has just got away with me today...but here is your TGIF workout...its a toughie but really good

This is a great workout because their is very little equipment involved :)

Hope you are all getting ready for the challenge starting on monday...i've made a few tweaks and am hoping to upload it for you tomorrow so you have an extra day to get yourselves ready :)

Have a lovely weekend!

Lots of hardwork and dedication 

Laughing is good for the abs

Do you ever laugh so much that your abs just feel like they are popping out of your skin? Well i think laughing is the best way to tone your tummy, if i spend all day laughing with someone i feel like ive done 1million crunches. So last night my boyfriend was winding me up with this stupid 'yea' noise, so i punched him and then after telling me i was spiteful (oops, i just don't know my own strength haha) he asked me if i knew why he was doing it, clearly thinking he just wanted to wind me up i didn't realise it was from this hilarious video...so i thought id share it with you...it just gets funnier each time you watch it...

You might have seen it already but I hadn't...omg i was in stitches and better yet....THERE IS ANOTHER ONE...

pure genius!!

So anyway now you've had your giggle its time for an ab challenge...we did something similar to this in class the other day after feel the burn 3, so if you're feeling hardcore, do Feel the burn 3 and then do this ab challenge

It may look easy but trust me this should burn your core!!

Enjoy, and i shall upload TGIF workout a bit later on when i get in from work!

Happy friday everyone! 

Lots of hardwork and dedication

P.s watch them videos again i know you want to :) 

Throwback Thursday

Oh my gaaawd I've just finished an intense hour spin class I had sweat dripping everywhere it was disgusting, sweat burning my eyes, dripping from my hair it was gross but hey a gym isn't a place to look pretty as the saying goes if you still look good after a workout you clearly didn't workout.

Anyway I thought on this glorious Thursday I'd have a lil throwback and have a look at how my nutrition has changed over the past 2 and a bit years, I've gone from one extreme to another and honestly can say in terms of my diet I am in the best place I've ever been...

So my diet from my fat days...

I was at university and looking afterward clearly wasn't a priority! It makes me feel sick to look at this. 

From my weight loss days

This was quite a scrict diet I put myself on which clearly worked as I lost 2 stone, but it only worked because I created such a huge calorie deficit, it wasn't healthy and if I was to do it again I would go about it completely differently I so went to the gym every morning and done the 30 day shred in the evenings 

And now...

Has your diet changed much? Are you making healthy decisions that are good for your body? Is there anything you should probably change?

here is alittle clear up from Al in response to my headache from nutrirition:

All the items listed here can work in a weight loss diet! How? Because the only real factor in weight loss is eating less calories in a day than your body needs to survive! So whether you eat high protein, low carb, high fat, etc etc..... The over riding factor is the total calorific intake in a day! The main difference is that if you train alot and want your body to look toned and lean and repair with less injuries, it's a fact that you need to eat protein every 3 to 4 hours and lower carbs after lunch ready for zero blood sugars by the time you go to bed! All athletes in the world eat this way and they look their best doing it! Ps.... Whey protein powder won nutritional supplement of the century years ago as it has so many health benefits.... Anti carcinogenic was one of them!  eat well  x Al

Well i'm glad thats cleared up a bit :) Anyway have a good Thursday evening! 

Lots of hardwork and dedication 

5 day challenge

A girl i work with always eats branflakes with yoghurt for breakfast and it always looks so nice. I've never been a fan of grown up cereals because they never taste as good as cocopops but needs must and i have been trying to eat cereals that will feel me up. So anyway i went to tesco and thought id give branflakes another try, and while looking at the box i noticed a '5 day challenge'. You are meant to eat branflakes for breakfast for 5 days and apparently you will feel less bloated and feel fuller throughout the day, as someone who is ALWAYS hungry i thought this would be ideal...so i thought id give it a go and then share it with you.

BUT

I decided that i would turn the next 5 days into a challenge to clean up my eating as its been a bit hit and miss lately, but i really need to get back on track as holiday is looming! So i put together this meal plan which is sort of what i will eat on a good day I do usually change up what I eat but for this challenge I thought if keep it simple..i would just like to remind you that I'm not trained in nutrition and only go by what gives me energy to workout but makes me feel good too...so here it is, its very simple, maybe a little boring but its only 5 days!

• I tend to swap the first protein shake to before breakfast as i have it straight after my morning workout also if you find you are just starving or need energy begore an evening workout add in a rice cake with a thin spread of peanut butter.

• Also the three egg whites can be upped if you wish but i can't eat more than three, alternatively have 2 whole eggs rather than just egg white

• If you dont like almond milk just have water, I just loooove almond milk as its so creamy and makes the protein thicker!

So if you want to join me that would be great and don't worry i will post something really exciting to keep you going...

So i thought we will start next monday so you have plenty of time to go shopping, i'm doing the bran flake challenge this week so feel free to join in..i am putting together a workout schedule for you too so that you can do it along side the challenge!

I wrote you a little shopping list too...i'm too good to you aren't i!

Get noisy on social media! I'd love to know if you are planning on trying this with me! So I'm @daniellejade0 on twitter and @myfatscrying on instagram and if you want to email me its my.fats.crying@gmail.com

Also on Sunday I will hope to post a prep video so you can see how I prep for the week :) 

Let me know what you think! 

Lots of hardwork and dedication

Tuesday talk #2

Good morning all! 

So here is your second tuesday talk. Another ideal day (for me) of what id eat...here is a snap shot...

Breakfast: Protein shake mixed with Almond milk (sometimes straight after my workout so around 7am), Branflakes, banana and fat free yoghurt

Elevensies: Veggies, carrots, peppers, cucumber, celery

Lunch:Whole wheat pasta, cajun spiced chicken and dry fried peppers

3'oclock munchies: protein shake, 

Dinner: Turkey meatballs and roasted veg with a small amount of sweet potato 

Sweet tooth: Yoghurt, oats and pure maple syrup

The turkey meatball recipe is lurking around on my blog...so try something different today you might like it

Also rememebr to check out the 5 day challenge which we will start next monday!

Have a wonderful day!

Lots of hardwork and dedication

Banana & Cinnamon Crepes

God i made these absolutely ages ago and completely forgot that i hadn't posted them...but as i always say better late than never right?

These are a great breakfast choice that wont cost you your cheat meal WAAHOO!!

You will need

• 1 egg (or two egg whites if you want to be even better)
• 1 tsp of cinnamon 
• 1tsp of sugar or sweetner
• 1 banana (half for mixture, half for filling)
• 1/3 cup of oats - around 30g
• 1/4 cup of almond milk
• 4 strawberries (or any other berries you wanna use for the filling)

This mixture should make 4 - 6 crepes depending on the size of your frying pan and how thick you make them.

1. So first of all cut the banana into rounds, take half of it and mush it up, and then put it in your blender
2. Add in the dry ingredients and whizz it all up
3. Then add the egg and almond milk, whizz it up and make sure it is all mixed in properly
4. Turn your hob on and spray your frying pan with 1kcal spray
5. Then cook :)
6. Put a few bits of banana and strawberry inside, (i then put on a very tiny bit of pure maple syrup), roll up and eat!

YUM!!

Try them and let me know what you think. If i remember correctly the entire mixture has around 180kcal in but i think that was using two egg whites instead of a whole egg. But it definitely isn't more than 250kcal :)

Lots of hardwork and dedication 

Protein Oaties

I've finally ventured into the baking world of protein...usually my experimental cooking doesn't go to great...when i say experimental i mean chucking ingredients together and hoping for the best BUT for once IT PAID OFF and i've actually made some good protein cookies...the name was decided by a friend of mine at the gym...i like it!

So all you will need is:

• 1 scoop of biohazard raspberry protein - £1 per scoop at zest gym

• 80g oats - 20p

• 2 tbsp of agave syrup - £3.30 from a health food shop so 40p ish?

• 1 tsp natural vanilla extract - 10p

• Enough almond milk to bind but not make it soggy about 1/4 cup - 10p

mix all the ingredients together, line a baking tray with grease proof paper and spray with 1kcal spray, roll into 8 balls and place on the baking tray, flatten them down and then pop in a pre-heated oven for around 15 minutes, flip them over and bake until done to your liking.

The mixture gets so sticky so i tried not to handle them for too long!

Also be careful not to burn yourself like me...i'm so clumsy and now have THREE burns :(

So again i give you a clean recipe that takes next to no time to make and cost £1.80 for EIGHT COOKIES thats just...27p each! OMG!! so no excuse that clean eating is boring and expensive!

Anyway enjoy and sorry this is a little late today and that i've been rubbish and not posted but i have had a really busy day...spent around 5 hours making my cousins birthday cake...which i am going to upload as a cheat meal idea haha! I will also change the ingredient list to a fancy photoshop edit when i get a chance!

Let me know how yours come out and if you make any other flavours....i also made some using cookies and cream protein because im obsessed with it! they are also delicious...

Lots of hardwork and dedication

Danielle's Peanut butter cups

Okay so i have been saying im going to attempt to healthyfi these for ages now and i finally did and OH MY GOD they taste amazing...

As you can see they are no bake as well which means they are even easier to make!

Now for mine i used cookies and cream protein powder instead of co co and they taste sooo good but its doesn't bind perfectly with the coconut oil so i added a bit of coco tot he mixture i used on top and it set much better... you may also substitute the agave syrup for pure maple syrup or honey if you would rather but just remember there is a lot of flavour going on already and agave syrup is an alternative to sugar without much flavour :)

for 124 kcal you cant go wrong, all the ingredients are natural and clean so these are good for you PLUS there is no actual chocolate involved BONUS!!

I went on a massive hunt for cheap coconut oil and luckily i found some in Waitrose for £5 but in holland and barratt it was nearly £16!!!!!

So give it a go...i will def be making these again i can't tell you how delicious these were so go ahead and make them and let me know how yours come out! upload a pic to instagram and tag me @myfatscrying

Oh here is a picture of mine... the white bits are just coconut oil but it doesn't taste of anything :)

Also i would just like to add if you have any questions but don't want to post them on here feel free to email me my.fats.crying@gmail.com :)

NEXT UP: protein balls

Lots of hard work and dedication (and guilt free snacking)

Tuesday talk #1

So i've been trying to put together an ideal day of what i eat so that i can share it with you and so that you can see thats its not bland to eat clean :)

So on the menu is...

Breakfast: Protein shake mixed with Almond milk, Wheetabix with almond milk, banana and fat free yoghurt

Elevensies: Usually a granola bar and raisins

Lunch: lots and lots of veggies, a wholewheat bagel with homous - Moroccan is my fave

3'oclock munchies: protein shake

Dinner: Chicken, roasted veg and sweet potato with some coleslaw

Sweet tooth: Strawberry and Banana home made ice creams

Also drink lots and lots of water :)

I think i might make this a feature on tuesdays... hopefully give you some good ideas of what to eat and how you can mix and match to create you own ideal day :)

Coming later tonight Danielle's (better than reeces) protein peanut butter cups...eeeeeep so excited

Lots of hardwork and dedication

Mums homemade burgers

So recently someone asked me what should i eat then? doesn't eating healthy take a lot of time and money?

the answer is NO and here is a quick recipe perfect for theses summer days that we should be making the most of!

My mum makes these all the time and they are so yummy...and so simple!

I sometimes crumble a bit of cheese into the mix or put in some cajun spice because i am OBSESSED with cajun spice!

I usually cook them on the lean mean fat grilling machine (i wish they made one of these for human fat) but we BBQ'd them the other day and they came out so nice!

So you've seen how easy they are to make but what about the other question of cost....

Lean mince from tesco - £4 or buy three packs for £10 and freeze the others
Half a red onion - 20p
Fresh Basil - practically free once you have bought a plant because it keeps on growing...but lets just say 20p

So you have a total cost of £4.40 making each burger just £1.10....you can't get nice, fresh burgers with no added animal bones and what not for cheaper than that!!

So just to recap not only are these so simple to make (you can make loads and freeze them thats what we do), they are also cheap to make but most importantly they are so clean...and you no exactly what you are putting into your body!

Have a go at making them and let me no any variations you make!

Lots of hardwork and dedication

PS do you like the design? im trying to make everything a bit easier to read and keep track of so you can print this off if its easier...not that there is a lot to remember

Clean Vegan Key Lime Pie

When i discovered this recipe i was very skeptical about making it i mean WHAT THE HELL IS KEY LIME PIE?

i have no idea where the word key comes from? lime yeah but pie? now pie to me is pastry based like apple pie! This is actually more of a lime cheesecake.

So anyway i made it and here is the out come

Looks pretty doesn't it....well although all the ingredients are extremely clean and natural it still packs a whopping 176kcal and 13.1g of fat a serving (the fats come from the avocado so it's good fats at least)...and the base will be very thin...i however did not like the base as it is made out of walnuts and the tastes just didn't quite gel together

HOWEVER the cream bit was my kitchen revelation...now i'm sure you have all heard of banana ice-cream...(frozen bananas blended) well what about frozen blended avocado? sounds gross? think again...i squeezed a load of lime juice and then grated lime zest into avocado...blended it up (well attempted to...my blender isn't great) and then put it in the freezer for about an hour...it tastes just like sorbet but has good fats in their as well!

So from this lil kitchen experiment i have two new recipes...

KEY LIME PIE

For the base

• 85g walnuts 
• 6 medjool dates (soaked in water for about an hour)

For the top

• 2 avocado's
• 4 limes
• tbsp of sugar

1. drain and pit the dates, and then put the base ingredients in your blender and blend it all up
2. put the base into a pan or individual ramekins and press down 
3. wash your blender and then put the avocado, lime zest and lime juice into the blender and blend it all together...hopefully yours will come out smooth unlike mine
4. then put you cream onto the base and then pop into the freezer for an hour or so
5. dish up and decorate however you choose...i topped mine with strawberries because i love them :) 

You're done.

AVOCADO & LIME ICECREAM

• 2 avocado's
• 4 limes
• tbsp of sugar

1. blend it all up as smooth as possible, put it is a dish and freeze for about and hour :)

SO EASY ITS ALMOST TO GOOD TO BE TRUE I KNOW

Let me know what you think...i'm going to try the key lime pie again with a different base so i shall let you know how i get on...i am also making some healthy peanut butter cups because who doesn't LOOOOOOVE peanut butter?

Lots of hardwork & dedication

(converted) Peanut Butter Lover

In a bid to eat cleaner I've ditched the Nutella and turned my attention to peanut butter and i have to admit it is growing on me!

So today for lunch i added in some peanut butter...now i hate sandwiches and i hate salad so lunch time can be quite a tricky meal for me but alas Wholemeal bagels have saved lunch times

So today i toasted my bagel and spread some peanut butter on it, added in some chicken and cucumber and woola! it was done! I thought it was really tasty but i guess some of you may find it a bit dry...but i dont like soggy foods so this is perfect for me!

What do you have for lunch usually? are you sure you are getting everything you need into your main meals?

This week i have sort of written myself a 'clean eating' plan...im going to share it once ive tried it out and tweaked some things...(and actually written it down because actually its in my head)

Anyway

Lots of hardwork and dedication

Oat & Maple Cookies

So a little while ago i tried to make these banana and oat cookies and i have to say they were and EPIC FAIL! So i decided to make up my own recipe and i must say i actually impressed myself!

Okay, these cookies are sooooo easy to make and even better still is that they are super tasty and really low in kcal.

So all you are going to need is 3 ingredients, oats, almond milk and pure maple syrup. Yes i know your wondering how you didn't think of it before right!

So for my recipe which made 6 smallish cookies for 31kcal & 0.05 sat fat each you will need

• 32g of oats (i couldn't be bothered to take oats out thats why its 32 so you can do 30 if you wish)
• 20ml of almond milk
• 1 1/2 tbsp of pure maple syrup

Preheat the over to 180 degrees Celsius 

Mix all of the ingredients together and then split into even sizes. like i said i made 6 but you could make less if you want them bigger.

Grab a piece of grease proof paper and lay it on a baking tray

I then sprayed 6 sprays of 1kcal spray onto the baking paper (one spray for each cookie to sit on)

Place the balls of the cookie dough (which will probably be quiet wet and sticky) onto the sprays and flatten them down. I flatten mine quite a lot as they get a better crunch at the end.

Then put them into the oven for about 12 minutes and then flip them over. I then put mine back in for another 10 minutes but use your judgement as to how crunchy you want them.

And thats it....super clean, super tasty and super easy! What more could you want for a snack?

The oats should give you energy so would be a great pre-gym snack but for more energy why not try and little bit of peanut butter on top of each cookie or try mixing it into the mixture.

Let me know how yours turn out! Also what have you done today? I went for a 6am spin class and i will be doing crossfit and spin again later on after work! Remember this week is about no excuses!

Lots of hard work & dedication