protein diet Archives - Page 8 of 23

October 1, 2015 by Heather

5 Min. Low Carb Mixed Berry Chia Jam | www.4hourbodygrl.com

I’m always looking for quick & easy+healthy+low carb options that taste good. I love my protein pancakes in the mornings, but do not want to put sugary syrup on them so I stumbled upon a great idea on Pinterest, and then decided to make my own version with what I had in the fridge. A 5 Min. Low Carb Mixed Berry Chia Jam is the perfect topper for protein pancakes on your low carb diet.

I better start with the disclaimer that this jam won’t be for everyone – if you want the traditionally sugar laden vibe, this probably isn’t for you. But if you like adding omega3’s and rich antioxidants anywhere you can into your life whenever possible and you’re okay with some texture (and a TON of flavor) in your jam, you and I belong to the same family. Hello and welcome.

I love jam and my son loves jam too, but the store-bought versions are all full of refined sugar.

What a great way to get in a ton of antioxidants and omega 3’s without the sugar!

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This is so cool! It’s sweet, it’s tart, it’s healthy, it’s quick and it’s easy. Love+love+love… That’s a lot of L-O-V-E!

Fruit is not generally a slow carb food, but a small amount berries that are rich in antioxidants, mellowed out but the chia seeds works because they are powerful little guys. They help prevent blood sugar spikes, are full of fiber, omega-3 fatty acids, calcium and other minerals, and are also a good plant-based protein source!

You CAN freeze this recipe, too, and you should. If I’m making enough for one recipe, I’ll usually just get double the ingredients and make another batch. That way I can save myself a nice big jar of it in the freezer for an upcoming busy morning when I need it – NOW, plus less clean-up. You know I’m all about less clean-up.

Fresh, homemade, healthy, and not totally authentic but still ultra delicious – this is my version of homemade jam (made in the BLENDER in FIVE MINUTES).

5Min. Low Carb Mixed Berry Chia Jam

2015-09-29 11:27:37

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Ingredients

2 cups mixed berries (if using frozen, defrost first)
2 tablespoons chia seeds
2 tablespoons warm water
2 Stevia (or more to taste)
1/2 teaspoon vanilla

Instructions

Add all ingredients to a blender or food processor, to mix everything together. I like mine chunky, but blend it the consistency you like. Taste it and add more stevia if you would like a sweeter jam. Pour everything out onto a beautiful jar and allow to set in the fridge, for about an hour.
That's it!

Notes

This will last in the fridge for about 1 month.

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Easy & Tasty, High Protein Veggie Nuggets | www.4hourbodygirl.com

The Ultimate 4Hour Body Cheat Sheet

September 30, 2015 by Heather

As I’ve said before, I make the diet portion more difficult and time consuming than Tim recommends. The way he suggests it is simple and quick. I like to cook and I have help to clean up, and although I spend a little more time than Tim, all the things I’ve been posting actually don’t take too much time either. I make big batches so I have left overs and mix and match ingredients to make different meals or add flavor. Regardless, I know everyone is busy and may not have time to read the book in it’s entirety. It is an encyclopedia of fitness hacks – the minimum effective doses to achieve the results you want. Encyclopedia being the operative word. Therefore, I have created The Ultimate 4Hour Body Cheat Sheet to save you time.

Slow Carb Cheat Sheet | www.4hourbodygirl.com

Slow Carb Diet (p72)
1. The rules
  1. Avoid “white” carbohydrates
  2. Eat the same few meals over and over again
  3. Don’t drink calories. No milk, soy milk, soft drinks, or fruit juice. Coffee & wine are OK.
  4. Don’t eat fruit. Tomatoes and avocados a re OK.
  5. Take one day off per week. Eat whatever you want.
2. Allowed foods
  1. Proteins:
    1. Egg whites with 1-2 whole eggs for flavor (or 2-5 whole organic eggs, including yolks)
    2. Chicken breast or thigh
    3. Beef (preferably grass-fed)
    4. Fish
    5. Pork
  2. Legumes:
    1. Lentils (daal)
    2. Black beans
    3. Pinto beans
    4. Red beans
    5. Soybeans
  3. Vegetables
    1. Spinach
    2. Mixed vegetables (including broccoli, cauliflower)
    3. Sauerkraut, kimchee
    4. Asparagus
    5. Peas
    6. Broccoli
    7. Green beans
  4. ***Most Important… ATHLETIC GREENS every day on an empty stomach. Get it HERE

Workout

6 Minute Abs (p175) (2X per week after kettlebell swings, Mon. &Fri.)
1. Myotatic (swiss ball) crunch. 1 set x 10 reps @ 4s (with 2s pause each end). Add weights when can do more than 10.
2. Cat vomit. 1 set x 10 reps hold for 12s.
3. Front plank. Work up to 90s max hold.
4. Side plank. Work up to 90s max hold.
5. Hip flexor stretch. 30s each side before kettlebell swings.
Maximal Strength (p414)
1. Dynamic stretch. Over-and-unders. 1 x 7 reps.
2. Push-ups: 12 reps (foot in the air < 50 degree angle)
3. Deadlift. 1 set x 3 reps @ 95% IRM, 1 set x 5 reps @ 85% IRM. Plyometrics immediately after: box jumps, jump rope, or 15m sprint.
4. Torture Twist: 5 sets of 5 reps (30s rest between)
Ultra-endurance Stretches (p376)
1. Hip flexor (Iliopsoas) and quad
2. Pelvic symmetry and glute. Pigeon pose. Foot on top of table.
3. Pelvis reposition
4. Glute activation
Perfect Posterior (165) (3X per week before breakfast, Mon., Wed., Fri.)
1. Two legged glute activation raises. 1 x 20 reps
2. Flying dog. 15 each side.
3. Kettlebell swing (working from 20-50 reps and adding weight starting with 35Ib)
Occam’s Protocol (Machine)

Workout A

1. Close-grip supinated(palm facing you) pull down x7 reps (5/5)

2. Shoulder press x7 reps (5/5) (*Optional 6 min Ab)

Workout B

1. Slight Incline/decline bench press x 7 (5/5)

2. Leg press x10 (5/5) (*Optional Kettle bell swings x50)

3. Stationary bike 3 min at 85+rpm

This looks like a lot, but I’m pretty sure it takes less than half an hour, and can be done every other day! If you’d like a copy of The Ultimate 4Hour Body Cheat Sheet you can copy and paste it straight from here. If you have any questions about The Ultimate 4Hour Body Cheat Sheet or about the 4-Hour Body Diet in general, or even want to share how it’s going for you to inspire other readers abut how you feel or the challenges you’ve faced, please share in the comments below. We’d love to hear about it.

For more energy and a healthy snack, drink this!

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Have a healthy, happy day,

Your 4-Hour BODY Girl

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