And dates are a nutritious sweetening alternative with 7 grams of fiber per 3-ounce serving. Nutrition Facts (without toppings): calories 370, fat 10 g, protein 31 g, sodium 152 mg, carbs 47 g, fiber 9 g, sugar 32 gīananas are better at replenishing electrolytes and facilitating recovery postworkout than sports drinks, according to research published in PLOS One. 1 scoop vanilla or unflavored protein powderĪdd all smoothie ingredients to a blender cup and blend on high until smooth.One ounce of chia seeds contains almost 6 grams of fiber, which has been shown to facilitate weight loss, and plenty of omega-3 and alpha-linolenic acids, which help your body shed fat. Nutrition Facts (per serving = 2 tbsp): calories 29, fat 1 g, protein 1 g, sodium 1 mg, carbs 5 g, fiber 2 g, sugar 3 g Transfer to a jar and allow to cool to room temperature before refrigerating. Stir in chia seeds and let stand 5 minutes to thicken. Remove from heat and add lemon juice and honey. Using a fork, potato masher or spatula, mash to desired consistency (smooth or lumpy). Cook until it begins to break down and become syrupy, about 5 to 10 minutes. Place a small saucepan over medium heat and add fruit. Nutrition Facts (per serving = 1 muffin): calories 112, fat 2 g, protein 9 g, sodium 161 mg, carbs 15 g, fiber 2 g, sugar 7 g Blue Raspberry Chia Jam Combine glaze ingredients and drizzle over muffins. Bake 22 to 24 minutes, or until a toothpick inserted comes out clean. In a large bowl, combine dry ingredients. Coat a muffin tin with nonstick cooking spray. 1 cup protein powder, vanilla or cinnamon flavor.Here’s how it will break down: Weekīased on an intake of 1,500 to 1,600 calories a day. Eat up! The Detailsįor this plan, you’ll keep your total daily calorie intake consistent while slowly tweaking your macronutrient ratios to keep energy high and augment your metabolism. But this meal plan adjusts your macronutrients each week for a month with no eliminations or harsh restrictions, allowing for lasting results you’ll love. The problem with most meal plans is that they drastically eliminate macronutrients or slash calories so much that you’re unable to resist the magnetic pull of that darned office doughnut box.īut as every savvy Oxygen woman knows, reducing calories too much or excommunicating an entire food group (usually carbs) means a sluggish metabolism and a screeching halt to your fat-loss goals. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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