Wednesday, August 28, 2013

Plantain Pancakes (grain free, dairy free, soy free)




Like most of you, I like to take a look on instagram and pinterest to see what little trends and new ideas/alternatives people are exploring and trying out for themselves.  

One particular item that has caught my attention is the idea of a very simple grain free pancake.  For awhile there was a trend of making them simply out of bananas and almond butter.  This is a great idea for a low carb lover but it doesn't particular catch the eye of someone not wanting so much fat, even if it is good fat.  

I feel the newest trend out there can satisfy both the person looking for a low carb and one looking for low fat...thus I introduce to you...

PLANTAINS

They are similar to bananas but have a lower fat and sugar content than bananas.  Most of their calories do come from carbohydrates but they are the good carbs low on the glycemic index.  Listed below is some helpful information on why you shouldn't be afraid of the carbs in plantains. (the key is they have a good amount of fiber...woohoo)

Total Carbohydrates

Carbohydrates provide energy for your body and are the preferred source of energy for your nervous system and your brain. Sugars, starches and fiber are the three types of carbohydrates. A 1-cup serving of sliced cooked plantains contains 48 grams of carbohydrates, or about 16 percent of the daily value for carbohydrates for people following a 2,000-calorie diet.

Sugars

Sugars are simple carbohydrates and are the most quickly digested form of carbohydrates. Plantains contain less sugar than bananas, but still contain 21.6 grams of sugar in each 1-cup serving. Unlike added sugars, you don't need to limit your consumption of the naturally occurring sugars found in fruits and vegetables.

Starches

Plantains contain more starches than any other type of carbohydrate, with 22.9 grams per 1-cup serving. Although starches don't taste sweet, they are made of three or more sugar molecules bound together. They take longer to digest than sugars since these bonds need to be broken by digestive enzymes during the digestive process.

Fiber

The final 3.5 grams of carbohydrate in each serving of plantain consist of fiber. This is 14 percent of the daily value for fiber of 25 grams. Fiber is made up of sugar molecules, but your body can't break the type of bond used to form fiber, so it passes through your digestive tract intact. Although you can't digest fiber, it provides a number of health benefits and lowers your risk for constipation, diverticulosis, hemorrhoids, heart disease, high cholesterol and diabetes.


Now that you are more educated on plantains lets get to the good stuff...a high protein plantain pancake made simple!  This recipe is from my own experimentation, feel free to alter to fit your dietary needs.

PLANTAIN PANCAKES
(serves 1)

-1/2 very ripe medium plantain
-1 cup raw spinach
-1/4 cup liquid egg whites
-pinch backing powder
-1 tsp vanilla extract
-sweeter to taste


1. Blend all ingredients in blender
2. cook on stove over medium to high heat, flipping when pancake starts to bubble.

3. My batch gave me four pancakes
4. Serve on plate and add toppings galore!
Sugar Free Chocolate Syrup
-1 TBSP almond milk
-2 TBSP unsweetened hershey's cocoa
-pinch cinnamon for balancing sugar levels


Sunday, August 25, 2013

5 DAY FAT FLUSH


Pilates Platinum 5-Day Fat Flush

STARTS MONDAY!

Get signed up before it is too late!


Here are the details…

August 26-30th.


Are you ready to flush your system with healthy nutrition, fitness, and accountability?

We are running a fun healthy challenge that gets results and has SUSTAINABILITY for everyday life.

Our 5-Day Fat Flush incorporates Eating Extra Clean, Exercising, and Practicing Healthy Habits. These must become part of your dedication to a lifestyle change- if you want permanent results!

What happens during the 5-DAY Fat Flush?
You will have a 5-day clean eating meal plan
We will provide you with great recipes and healthy tips each day
You will be drinking a Shakeology Meal Replacement
There will be a Daily Workout posted for you to complete
no alcohol for the entire 5 days
Are you ready to commit? Sign up now to get started! 




Below is some info from Shakeology's website to better educate you on the flush

WHAT IS SHAKEOLOGY®?

Shakeology® is the most delicious, nutrient-dense,
superfood-packed protein shake on the planet.
It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world.
Shakeology is so incredibly healthy, no other single food item out
there can supply you with all the nutrients, vitamins, proteins, and
minerals in the amounts you need the way one delicious shake can.*
Shakeology truly is NUTRITION SIMPLIFIED.

SHAKEOLOGY CAN TRANSFORMYOUR HEALTH BY HELPING:*

  • Curb cravings for sugar and junk food
  • Promote weight loss
  • Increase energy levels
  • Improve digestion and regularity
  • Support your immune system
  • Support cardiovascular health



Tastes delicious, too!

Thursday, August 15, 2013

Insta-fit Challenge


INSTA-FIT CHALLENGE

I want to see your rockin' bodies work hard and your mind get creative.  Together come up with your favorite Pilates move or stretch and kick it up a creative notch or ten :-)  Show off your hard work and sweaty self by posting a picture on Instagram.  Not only will you be making a great challenge for yourself but also I bet someone else will get inspired from your photo as well.  That is one of the greatness about social media.  The amount of endless inspiration at our finger tips.  

Great results come from full dedication and dedication comes from what inspires you.

Whether you want to showcase your arms, abs, glutes, legs, back....hit me with your best shot!

The most creative picture will be picked and awarded an amazing offer.  

The winner will receive 20% off of their classes for the month of September.  

Contest end at 12am on August 30th, 2013





What to do?

1. Follow Pilates Platinum on Instagram @heatherdorak & tag us  
2. Post your most creative Pilates photo with a fun description
3. Use hashtag #ppinstafit   


Follow this link to get set up with Instagram right away if you aren't already a member!


Good Luck and happy sweating!

Sunday, August 11, 2013

Sipping on Chocolate while you are enjoying your Coffee

SKIP THE COFFEE...DRINK CHOCOLATE



Who would want to drink coffee to get energized in the morning when they could drink chocolate!

Semi locally this product is made just south of us in San Diego.  It is super tasty!






ZERO DAIRY, SUGAR, GMO, PRESERVATIVES, SOY, ARTIFICIAL ANYTHING


THE STATS ARE EVEN GOOD...DON'T HAVE TO WORRY ABOUT GAINING WEIGHT FROM CHOCOLATE WHEN THE CHOCOLATE IS NATURAL


BETTER YET IT EVEN CONTAINS FIBER ALLOWING THE MAGIC TO STILL WORK OUT THE BACK DOOR JUST LIKE YOUR BELOVED COFFEE DOES ;-)

4G PER BOTTLE


START ASKING FOR RAU CHOCOLATE DRINK AT YOUR LOCAL HEALTH FOOD STORES AND YOU'D BE SURPRISED AS TO HOW QUICKLY IT WILL SHOW UP ON THE SHELF!

Friday, August 9, 2013

"Sugar Sugar...oh, Honey Honey"

"You are my candy girl and you got me wanting you?"

Why is that?  Why are we so addicted to sugar?


Even at a young age it seems that we are programmed to want sugar and, according to a study by Washington University, we have an innate, inbuilt preference for sweet flavours from the moment we are born and we learn to satisfy these craving throughout childhood, carrying our tastes into adulthood along with our sweet teeth. (Why Are We so Addicted to Sugar )

Studies have shown that we are born with it.  Babies preferred eating the sweeter option of two different food items.  It is in our genetics as one could say.  Going with the fact that this is true, the problem lies in that there is too many sugar things readily available.  Sugar surrounds our life.  I don't think I even need to get down and dirty into the details on how bad the chemical sugars are for us so lets take time to focus on curbing that sweet tooth with natural sugar and figuring out which one is better than another.

Here is a list of some of the more popular sweeteners on the market today

Stevia:
Stevia has been sweeping the nation as the natural no calorie sweetener.  It is derived from a plant and can be easily grown as home.  (however grinding it down isn't an easy task).  It is 300 times sweeter than sugar so a little goes a long way.  It isn't the best natural sugar but it is definitely a good alternative to sugar and to those chemical sugars that shall remain nameless.

Agave: 
Derived from a plant commonly used to make tequila, it is a great and popular alternative to sugar.  Its downfall is that is isn't that good in baking.  It tends to brown quicker and working with a liquid as opposed to a granulated sugar, it can be a bit difficult to swap without changing other ingredients or measurements.  It is great for tea or coffee.

Coconut Sugar:
This is a great sugar alternative that can be used exactly in place of sugar in a recipe.  The taste is similar to brown sugar making it great for baking.  It has a low score on the glycemic index which is great for the body and doesn't spike your sugar levels so there will be no buzz followed by a crash.

Honey:
This is arguably the best substitute for sugar.  It has more calories than sugar but due to it being sweeter than sugar you use less.  It is completely natural coming from an animal we all can admitting to being a little scared of.  To get the full benefits from the honey, make sure it is organic and local.  It is packed with vitamins and has antimicrobial properties.

Molasses:
Specifically blackstrap molasses is sweeter than sugar, requiring less but is super beneficial.  It is a great source of iron and calcium.

Brown Rice Syrup:
Made from boiling down brown rice, it is naturally gluten and wheat free.  It isn't an exact replacement for sugar as it does have a distinguishable butterscotch type flavor.  It is more processed than others listed but it does still give one the benefits someone would receive from eating brown rice.

Being more aware of what is in your food is a step in educating yourself.  Read those labels and see how often sugar or an unhealthy sugar alternative is added in.  Knowing this alone and keeping those foods out of the house is a great step into a healthy kitchen.  Try sticking with one of the sugars above.  When you are ready, challenge yourself.  Trying eating nothing with added sugar in it or any form and see how long you can go.  You will see significant changes in your body mentally and physically.  Good Luck! 

Saturday, August 3, 2013

Picking the right chocolate



Chocolate can be good for you if you pick the right kind.
Reference for the below information can be found at: http://www.mxicorp.com

“Regular” vs. Healthy Chocolate

So why are most chocolate products not really “healthy”? Primarily because of the way their content is processed. Traditional processing means that the chocolate is heated, alkalized and combined with artificial and unhealthy ingredients, all of which destroys the cacao’s powerful antioxidants and degrades it’s nutritional content.

What’s Wrong With “Normal” Chocolate?

  • Alkalizing (also called “dutching”) neutralizes its antioxidants
  • Heating further destroys its antioxidants and other vital nutrients
  • Addition of waxes, milk solids, hydrogenated oils and sugar further degrade the antioxidant firepower of cacao

Why is Xoçaí Healthy Chocolate Different?

  • Proprietary cold-processing preserves antioxidants and other crucial nutrients
  • Does not alkalize its chocolate
  • Uses only natural cocoa butter, sweeteners and other natural ingredients
  • Contains no artificial ingredients
  • Category creator and leader of healthy chocolate industry

A Taste of Xoçaí:

Xoçaí Healthy Chocolate vs. “Regular” Chocolate
 Xoçaí Healthy Chocolate“Regular” Chocolate
Uses Cold Processed CacaoX 
Uses Only Natural Cocoa ButterX 
Uses Only Natural SweetenersX 
Does Not AlkalizeX 
Does Not Use Fillers, Waxes, Oils or Milk SolidsX 
Preserves Optimal Levels of Antioxidants & Other NutrientsX 
Uses Only Ethically Produced CacaoX 


Knowing more about chocolate and what makes it healthy, you can now be a better shopper and shop for the chocolate that fits these guidelines.  There are many chocolates that qualify but if you'd like to make it easier...check out some of the products Xocai has to offer.


I am curious to know how this taste...please let me know if you try it!  Sounds amazing!