Banana nutella protein muffins

Satisfy your sweet tooth with this decadent yet healthy recipe courtesy of our friends at Goddess Nutrition and Beast Nutrition.

Nutrition (per muffin):

Calories 101kcal // Protein 6.5g // Carbs 11g // Fat 3.6g

Ingredients

  • Non-stick cooking spray
  • 1¼ cups wholemeal flour
  • 1½ scoops (45 g) Goddess Nutrition™ Complete Recovery Lean Protein powder in Banana Marshmallow flavour
  • 1 tbsp ground flaxseeds
  • 2 tsp baking powder
  • A pinch of salt
  • 2 large eggs
  • 2 ripe bananas, mashed
  • ½ cup plain non-fat Greek yoghurt
  • ¼ cup skimmed milk»1 tbsp pure vanilla extract
  • ¼ cup Nutella hazelnut chocolate spread
  • ½ cup chopped walnuts

Method

1. Pre-heat oven to 170⁰C. Coat a 12-cup standard muffin pan with cooking spray.

2. In a bowl, whisk together flour, Goddess Nutrition™ Complete Recovery Lean Protein powder, ground flaxseeds, baking powder and salt. In another bowl, combine eggs, mashed bananas, yoghurt, milk and vanilla extract. Then mix the wet ingredients into the dry ingredients until just combined.

3. Fill the muffin cups halfway and drop a teaspoon-size dollop of Nutella in each. Then use the rest of the mixture to fill the muffin cups to the top. Sprinkle chopped walnuts on top and bake for 18-20 minutes, or until a toothpick comes out clean. Let cool on a wire rack.

4. Store muffins in an airtight container for up to 2 days.

NEXT: Looking for more healthy recipes? Check out our recipe collection.

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Cinnamon, pear & date protein porridge recipe

Kick-start your day with this healthy, high protein porridge courtesy of our friends at 360Health.

Ingredients (serves 4)

  • 500 ml water
  • 2 pears, cored, peeled and sliced
  • 1 ½ cups multigrain porridge mix (e.g. rolled oats, triticale, barley, rye, rice)
  • ½ cup pitted dates, chopped
  • 1 scoop 360Health Natural Protein
  • 1 scoop 360Health Vanilla Protein
  • ½ tsp cinnamon
  • Skim milk, sugar-free maple syrup and walnuts to serve

Method:

1. In a saucepan, combine water, pears, oats and dates and bring to the boil over a low heat, stirring constantly.

2. Simmer the porridge for about 10 minutes, stirring occasionally, until the pears are tender. Remove from the heat.

3. Stir in the protein powder.

4. Spoon the porridge into 4 serving bowls. Sprinkle with cinnamon and serve with skim milk and honey or maple syrup if desired. A sprinkle of walnuts adds a lovely crunch.

NUTRITION (per serve)

Protein: 24g // Fat: 8.5g // Carbs: 47g // Calories: 369

Get your hands on the 360Health recipe book for more delicious recipes.

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Fig and cashew paleo bars

Looking for healthy snacks on the go? Try these delicious fig and cashew paleo-friendly bars by our friends at Flannerys. They’re also vegan, gluten free, dairy and egg free, so you know you’re in good hands.

  • Ingredients
  • 1 ¼ cup Flannerys Own Organic Figs (stemless)
  • 2 cups Flannerys Own Organic Raw Cashews, plus extra for topping
  • 1 cup Flannerys Own Coconut Chips, plus extra for topping
  • 2 tsp pure vanilla extract
  • ¼ tsp sea salt, plus extra for topping
  • 1/3 cup Flannerys Own Coconut Oil
  • 1 tbsp Flannerys Own Cacao Powder

Method

$11.     Place figs, cashews, coconut, vanilla and sea salt in a food processor and blend until mixed well, but not pureed

$12.     Pour mixture into a lined baking dish and press down with a fork until mixture is flat

$13.     Mix the coconut oil, cacao powder and vanilla together in a small saucepan over a low heat until melted, then pour over the fig and cashew mixture evenly

$14.     Sprinkle extra coconut, cashews and sea salt over the top of the icing and place in the fridge for 2-3 hours or until hardened.

Enjoy!

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Meet your 2017 WH&F Brazilian Butterfly cover model winner Grace Shelmerdine

Your winner of the 2017 Women’s Health and Fitness and Brazilian Butterfly Cover Model Competition is this beautiful, ambitious and bubbly young mum, personal trainer and business owner from downtown Adelaide. 

 

grace-flip.jpg

 

Check out a preview of her cover model interview below and be sure to grab the September 2017 edition of WH&F for her full cover story and exclusive workout.

EAT

I don’t believe in excluding food groups. I like a diet that doesn’t feel like a diet! You should be able to socialise and enjoy the food you love while seeing progress. To lose my baby weight I tracked my calories and macros; now, I’m a little more relaxed and eat intuitively most of the time.

MOVE

My baby-free time is rare, but I set my alarm for 4:45am Monday to Friday and get up to train while everyone is still asleep! I love my early morning sessions. I aim for four to five gym sessions per week: 50 per cent of my training is full-body PowerFit AMRAP style and the other 50 per cent is strength based. My favourite exercises are burpees and chin-ups – anything that will push me to my limit.

THRIVE

My life revolves around baby Chase’s routine. I wake up early, go to the gym, work while he sleeps and I like to incorporate an outdoor walk with him in the afternoon.

BE

Relaxing is something I need to do more of! We live by the beach and there is something magic about watching the ocean while keeping active and getting fresh air. If I’m due for some TLC, I will treat myself to an Epsom salt bath and a face mask.

Model: Grace Shelmerdine // powerfitbygrace.com
// @grace_powerfit

Photographer: Jessica Apap // jessicaapap.com
// @jessicaapap_photographer

HMU: Cynthia Smyth // cynthiasmythmakeup.com.au
//@cynthiasmyth_makeup 

grace-winner.jpg

Grace’s journey to landing the cover of WH&F mag:

My favourite training move is anything that’s challenging.I love to race the clock with a high-intensity full body circuit and, this might sound strange, but I also love burpees! I enjoy the feeling of conquering a physical challenge, plus this style of training provides fantastic fat-burning and conditioning benefits.

I balance work, family and fitness by working from home with my little man. I’m so passionate about my job that it doesn’t even feel like work – I do my best work when my son is napping. As a new mum, it’s harder to fit workouts in, but I usually get it done at 5am before the rest of the household wakes up! I also fit in a 60-minute walk during the day – nothing beats being active in the fresh outdoor air!

My advice to any fitness newbie is to start slow and not give up. Choose compound movements such as squats, lunges, push-ups and lat pull-downs to get the maximum benefits for your time spent at the gym

Get your copy of the special edition Cover Model issue today! 

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Tiramisu smoothie recipe

Get maximum taste and maximum tone with this delicious protein smoothie by Lisha Lorincz.

Ingredients

Chocolate Coffee Layer:

  • ½ frozen banana
  • ½ scoop chocolate protein powder
  • ½ cup chilled coffee
  • 1 tsp unsweetened cocoa powder
  • ½ cup ice

Vanilla Cream Layer:

  • ½ frozen banana
  • ½ scoop vanilla protein powder
  • ½ cup unsweetened coconut milk
  • 1 tbsp cottage cheese
  • ½ cup ice

Method

Blend Need for chocolate coffee layer until smooth. Pour into desired glass, and set in freezer. Next, blend Need for vanilla cream layer until smooth and pour on top of chocolate coffee layer. Garnish with toppings and enjoy!

 

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10 ways to lower your cortisol levels without the price tag.

So how can you bring down that all important cortisol level without emptying your back pocket? Here are some easy and affordable ways you can relax.

 

1. Swimming: Any physical exercise will release the happy hormones, endorphins, leading you to momentarily lower cortisol levels. However, swimming takes things one step further, with the water providing a meditative effect to help calm and clear your anxious mind.

2. Yoga: “If you struggle to engage in mindfulness or slow breathing exercises, yoga might be for you,” says clinical psychologist Dr Rosalind Case. “It combines slow and deep breathing techniques with strong postures and movement, which many people find easier to focus on if they are distractible.” Before you start looking at the cost of classes, remember you can incorporate yoga into your daily routine by checking out a book at the library, finding a YouTube video, or downloading a phone app such as Daily Yoga or Asana Rebel.

3. Mindfulness: “Try some daily mindfulness with the Smiling Mind’s app. Remember, it’s normal for your mind to wander during mindfulness – resist the urge to do it perfectly! Just do it every day for a couple of minutes and you should start to notice results,” says Dr Case. Another option is to take time while stuck in traffic or lined up in a queue to observe mindfully, rather than getting impatient. Participants in a study at Maharishi University who meditated daily for four months decreased cortisol levels by an average of 20 per cent.

4. Music: In the journal Plos One, a study was published that looked at the effects of music on stress levels. It found that music was most effective when you used it prior to a stressful situation or environment rather than during or after. When doctors at Japan’s Osaka Medical Center played tunes for a group of patients undergoing colonoscopies, the patients’ cortisol levels rose less than those who underwent the same procedure in a quiet room.

5. Massage and pressure points: You could splash out on a professional full body massage, or you could gain most of the benefits for free at home! Grab some moisturiser, and mindfully rub from the tips of your toes, all the way up your legs, your back, your stomach, arms and chest. Breathe deeply, appreciate the light scent of the cream and think about each body part as you self-massage. For a quick stress relief while out and about, you can even use light acupressure. Pull down gently on your earlobes and rub the inner surface for two to three minutes to relieve some pressure.

6. Chew: Chewing gum may be the answer to a little stress relief. Findings from Northumbria University show that under moderate stress, gum chewers had salivary cortisol levels that were 12 per cent lower than non-chewers, and also reported greater alertness.

7. Have a cup of tea: While herbal usually receives the positive wrap, black tea is the way to go when you want to reduce that stressful feeling. Naturally occurring chemicals such as polyphenols and flavonoids are thought to be responsible for black tea’s calming effects. However, the process of brewing and sitting down to sip is equally calming whatever colour of tea you choose.

8. Sleep: Sometimes that nasty stress hormone can be the reason you’re not getting enough kip, whether you have difficulty getting to sleep or staying asleep. The average adult is recommended to get between seven to nine hours sleep every night; anything less, and you are rewarded with 50 per cent more cortisol circulating in your bloodstream compared to your well-rested friends. Keep technology out of your bedroom, keep caffeine to a minimum and try not to have any after 12 pm. If you’re struggling to fall asleep, write down what’s bothering you, or go to another room to read until you feel sleepy so your bedroom is reserved exclusively for zzz’s.

9. Get out: Socialising might be the last thing on your mind when those cortisol levels have ramped up, but it could be just what you need. A distraction from what’s setting you on edge and connecting with the real world might have you feeling a bit more normal. Studies published in the journal Science used mice to illustrate the connection between isolation and the level of cortisol that trigger a cascade of potential mental health issues.

10. Breathe: “Slow your heart rate down with slow breathing – check out the Breathing Zone app, which helps you slow your breaths down to an ideal seven breaths per minute,” says Dr Case. There are also various meditative breathing techniques to try including belly breathing or pranayama (forceful inhalation and forceful exhalation)

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