Protein Frosting Makes Protein Cupcakes A Sweet Nutrition

                                   Hi friends you know what’s great? A protein muffin. Know what’s even better? A protein cupcake! The proof is in the frosting. Learn how to make it here. 

The secret behind turning a delicious protein muffin into an even more delicious protein cupcake is using protein frosting. It's that easy, and I'll show you how!

Of course, some people might tell you it's not that simple. They might say that the difference between a muffin and a cupcake lies in the ingredients. A cupcake, these doubters could say, is more like a cake. It contains more sugar, egg, and fat than a muffin.

These naysayers may mention that cupcakes and muffins are made differently. Cupcakes call for a "creaming" method, whereby the eggs and the butter are fluffed prior to being integrated into the rest of the batter.

That's all complicated bakery stuff. Let's be honest, most people differentiate between muffins and cupcakes by the frosting. No frosting? Muffin. Frosting? Cupcake. End of story.

Frosting Fun

The typical ingredients in protein frosting are protein powder—such as casein, whey, or even a veggie protein powder—plus a "creaming agent" like Greek yogurt, cream cheese, cottage cheese, or Quark, and a bit of milk.

Although protein frosting is absolutely sublime on protein muffins, you're not limited to just turning muffins into cupcakes. You can use protein frosting to add an element of creaminess and extra flavor to protein pancakes, protein cakes, or even fruit.

If you want to start transforming protein muffins into cupcakes, here's a recipe to get you started. If you'd like more ideas, see my previous article. Happy frosting!

Orange and Vanilla Protein Cupcakes

Muffin Ingredients:

1/2 cup pumpkin puree or cooked sweet potato

1 cup liquid egg whites

1/2 cup quinoa flakes (could sub with oats or barley flakes)

1/4 cup milk (pretty much any will do)

2 tsp baking powder

2 tsp orange zest

2 tsp vanilla essence

1/2 cup vanilla brown rice protein (or vanilla casein) 

Directions for cupcakes:

1. Preheat oven to 360 degrees F (180 C).

2. Blend all of the above ingredients together.

3. Pour batter into six muffin cups.

4. Bake for 20-25 minutes or until an inserted knife comes out clean.

5. Once done, remove cupcakes from oven and allow to cool.

Frosting Ingredients:

2 scoops casein protein powder (3/4-1/2 cup, depending on desired thickness)

1 cup Greek yogurt

5 tbsp milk (about 75 ml)

Directions for frosting:

1. In a bowl, stir together protein powder and yogurt.

2. Stir in one tablespoon of milk at a time until you get a frosting-like mixture. It should be creamy and not overly runny. Feel free to add more casein if you want thicker frosting, or more yogurt if you want it creamier.

3. When casein mixture is ready, use it to frost your cooled muffins! You can use a knife, or put the frosting in a Ziploc bag, cut off a corner, and squeeze the frosting onto your cupcakes. If you have a piping nozzle, you can use that as well!

Nutrition Facts

Per muffin

Calories: 150

Fat: 3 g

Carbs: 10 g

Protein: 21 g

Fiber: 3 g

Notes:

1. If you want to use whey instead of casein, use 1/4 cup of whey and ditch the milk—you won’t need it.

2. Once frosted, store the cupcakes in the fridge. You’ll notice as the casein cools, it hardens and creates a creamy shell of deliciousness!

 

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Flat Abs With The 10 Best Foods

Flat Abs With The 10 Best Foods

Eat up for flatter abs -- these waist-whittling foods give you a dose of ab-ulous nutrients in every bite.

Almonds and Eggs

The sad truth: You can crunch yourself into a coma and still have ab flab. If you really want a sleek, sexy midriff, you've got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine's effectiveness, and protein to help maintain a healthy metabolism. Here, the top 10 choices for flatter abs.

1. Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

• Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

2. Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.

• Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

3. Soy

Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk?based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

• Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

4. Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has five grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

• Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

5. Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.

• Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

6. Leafy Greens

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

• Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

7. Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

• Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

8. Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

• Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

9. Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of abs-friendly protein.

• Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

10. Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole-wheat couscous and short-grain brown rice.

• Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

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How to Gain Weight for Skinny Guys (with Weight Gain Diet)

How to Gain Weight for Skinny Guys (with Weight Gain Diet)

Skinny guys often say they can eat anything they want without gaining weight. They think they're blessed with a fast metabolism. They'll say: "I make women jealous with my metabolism. I can eat junk food all day without gaining weight".

Truth is you can eat anything you want without gaining weight because you're not eating a lot. I know you think you do, but you're not. Otherwise you wouldn't be skinny. Here's how to gain weight for skinny guys. 

1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay.com. You need at least your body-weight in lbs x 20kcal daily to gain weight. 

A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you'll always look skinny. There's no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:

• 1m70/5'7" at least 70kg/154lbs 
• 1m75/5'9" at least 75kg/165lbs 
• 1m80/5'11" at least 80kg/176lbs 
• 1m85/6'1" at least 85kg/187lbs 
• 1m90/6'3" at least 90kg/200lbs 

2. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That's 2700kcal/day if you're 135lbs. If you have a physical job or move a lot, you'll need even more. Eat every 3 hours.

• Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes. 
• Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back. 
• Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, ... 
• Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe. 

3. Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options: 

• Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta. 
• Whole Milk. If you don't bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I've seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week. 
• Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school. 
• Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it's not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal. 

4. Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle. If you don't know where to start, check StrongLifts 5x5. Some tips.

• Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively. 
• Compound Exercises. Do exercises that work your whole body. Squats,Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, ... 
• Squat. Leg exercise stressing your whole body. When you can Squat1.5x your body-weight for 1 rep, you'll no longer be skinny. Squat often. 
• Rest. Muscle grow when you rest, not when you workout. Don't train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies. 

5. Plan. Failing to plan is planning to fail. You don't have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.

• Do The Grocery. Avoid skipped meals because you don't have food available. List everything you need for 1 week and go buy it. 
• Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins. 
• Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, ... 
• Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, ... 

6. Track Progress. Success breeds success. Knowing that you're losing your skinny look will keep you motivated. Track everything. 

• Track Calories. Continue tracking your daily caloric intake using FitDayso you get a confirmation of how many calories you're eating. 
• Weigh Yourself Weekly. Gaining weight? Don't change anything. Not gaining weight? Increase your daily caloric intake by 500kcal. 
• Take Pictures. The mirror is subjective. Pictures don't lie. Shoot pictures bi-monthly so you have objective measurements of your progress. 
• Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you'll no more be skinny. Use the StrongLifts 5x5 spreadsheet. 

*Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you're only 135lbs/61kg or not enough if you're very active. Individualize the diet based on your needs.

• Breakfast: 100g oats, 50g raisins, 1scoop whey 
• Snack: 100g mixed nuts or 1 liter milk or tuna sandwich 
• Lunch: 200g white pasta, bolognese sause, parmesan cheese 
• Snack: 100g mixed nuts or 1 liter milk or tuna sandwich 
• Post workout shake: 1.5scoops whey, 60g oats, milk, banana 
• Dinner: 200g white pasta, bolognese sause, parmesan cheese 
• Pre bed: cottage cheese, berries, flax seed, fish oil

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Diet For Weight Loss

Diet For Weight Loss

Maximizing Your Diet Plan:

Simply eating less food isn't good enough. To look fit and healthy you also need to make sure you are eating the right types of food, and not under eating. Many women under eat protein and healthy fats, and tend to end up skinny but still flabby after a period of dieting.

Here are some tips that can help you maximize your diet plan, so you can look your best:

Calories -

If you're looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don't lose weight too quickly!
If you're not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress.

Protein - 

Make sure you're eating at least 100 grams of protein per day. Protein helps you retain, repair and build muscle tissue. Many women underestimate how much protein that take in per day, so it's good to monitor this vital macro nutrient.

Helpful dieting tips - 

There is more to a healthy diet than just calories and protein. Follow these tips to maximize your eating plan:

• Healthy Fats - Make sure at least 20% of your calories come from healthy fats. Healthy fats are essential for proper hormone function, brain function, fat loss and much more.
• Carbohydrates - Try to avoid the white poisons - white sugar and white flour. Instead, choose nutritious carbohydrate sources such as oatmeal, rice, fruits and veggies.

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