2-Minute Chocolate Peanut Butter Fondue Cake

I knew I had to share this recipe on my blog when it went absolutely viral on my instagram account and many people already sent me pictures of them indulging in this absolutely terrific and easy to prepare 2-minute Chocolate Peanut Butter Fondue Cake. Try it out. Might come in  handy to support you in your fitness journey and help keep you away from sugar and junk food by appeasing your sweet tooth.

Macros (1 cake):
310 calories: 24g protein, 33g carbs, 15g fat


Fondue Cake Ingredients                                                                                                          

• 1 whole egg
• 2 egg whites
• 1 tbsp unsweetened cocoa powder
• 2 tbsp sweetener of choice (I use Stevia)
• 1 tsp baking powder
• 40 g oats (either quick or steal-cut will work)
• 1 tbsp peanut butter
• a pinch of salt
• 1 tbsp chocolate chips (optional)
• 1 tbsp hershey's light chocolate sauce (optional)

Fondue Cake Directions                                                                                                          

1- Blend all the ingredients (except the chocolate chips and the chocolate sauce) using an electric blender.
2- Pour the mixture into a big mug (preferably PAM-greased)
3- Add a tbsp of peanut butter into the mixture (you can heat it that it liquefies and swirl it into the mixture but that's not necessary)
4- Add the chocolate chips and the chocolate sauce (optional)
5- Cook in the microwave for 1.5/2 minutes (depends on the microwave.. we don't want to overcook it that it becomes too hard. it has to stay a tiny bit soft and mellow from the inside) 

6- just slide into a plate and enjoyyyyyy :))

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Chocolate Protein Maki Pancakes

I've been experimenting with protein pancakes for a couple of years now. They make a healthy, delicious and nutrient-dense breakfast. I've tried several recipes I found online in the past, tweaked some of them and came up with my own recipe that answers both, my needs for an energetic day, and those of my taste buds. I enjoy eating pancakes, and sometimes even while traveling I find myself cooking them if staying somewhere with cooking facilities. Heck, even if I find myself heading on short trips, say a weekend abroad, I pack a couple of day's worth of pancakes along with me in the luggage.

I call this version The Maki Pancakes.

Without further ado, let's get to work. There's two parts to this recipe:

1. The pancakes
2. The filling

Pancakes Ingredients                                                                                                              

The ingredients of the pancakes

• 4 egg whites
• 2 whole eggs
• 5 tbsp of oats (40g)
• 1 medium-sized apple, peeled and cut into squares
• 1/2 scoop vanilla or chocolate whey protein powder (optional)
• 1/2 tsp cinnamon powder
• 1 tsp of pure vanilla extract
• 2 tbsp sweetener of your choice (I use natural stevia sweetener)
• A pinch of salt

Pancakes Directions                                                                                                              

1-Mix the pancake ingredients in a blender until you get a smooth batter
2-In a heated pan sprayed with a non-stick oil (PAM cooking spray), pour enough batter for a large-sized pancake
3-After about a minute cooking, and when bubbles start forming in the pancake, flip it to the other side and cook for a little less than one more minute
4- Repeat for remaining batter

When bubbles start to form, it's time to flip the pancake

Filling Ingredients                                                                                                                

• 100 grams of fat-free greek yogurt
• 2 tbsp of unsweetened cocoa powder 
• 1 tablespoon sweetener of your choice

Filling Directions                                                                                                                  

• mix the ingredients with a spoon in a small bowl until you get a smooth-texture chocolate yogurt

The yogurt mixed with the cocoa powder and the sweetener

How to make the makis?

Final Directions                                                                                                                    

1. Put a pancake in a plate 
2. Pour some yogurt on it to your liking.
3. Roll it like a real maki
4. Cut it into small makis
5. Repeat for remaining pancakes

Notes:

• You don't have to roll these into makis. Another way to eat these healthy and nutritious pancakes, is to dip them simply in the sauce or spread it over them and they'll taste just as awesome.
• You can use a bit of Lite Hersheys chocolate syrup on top of the pancakes (22 additional calories per tbsp).
  
  

Enjoy!!

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5 Reasons Why These Indulgent Pancakes Are Good Breakfast Option For You (Recipe Included)

Who needs Nutella when one can relish in my very own Healthy Hershey's Dark Chocolate Protein Pancakes every morning? That's what I usually have for breakfast. 

Why is this a perfect nutrient-dense powerhouse?

1- It contains egg-whites which are a very high quality source of protein necessary for muscle, bone and brain function and development

2- It has a couple of egg yolks which are loaded with vitamins, minerals, and the good saturated fat which, according to proved research will help reduce bad cholesterol levels. Also, I am a huge advocate of consuming yolks because they help maintain healthy testosterone levels and natural growth hormones which in turn will promote better muscle growth. Research shows that those who consumed three yolks a day built twice as much muscle mass than those who didn't.

3- I use Stevia to make the pancakes sweeter which is a natural calorie-free sweetener not harmful to health

4-I use whole wheat floor as well as whole oats in this recipe which provide a low glycemic index source of energy. This means that the energy you get from these pancakes is more likely to be utilised for several hours to provide steady energy, rather than be stored as fat.

5- The dark chocolate chips used are lower in calories than the regular ones. and these consumed moderately will provide the body with many power antioxidants. 

Update 1:

Many people have been asking me for the recipe. My pleasure to share it with all of my readers. so, here it is. enjoy :)

Ingredients (makes 14 pancakes. size exactly like the ones in the video):

• 6 eggs - 3 whole eggs, and 3 egg whites (How to separate egg whites)
• A few tbsps of oats and whole wheat flour. Quantity depends on how soft/hard you want your pancakes.
• An apple or a banana. This will add a smooth consistency to the batter.
• 50ml of non fat milk works for me. the more you add, the softer your batter.
• 3 tbsps of stevia natural sweetener (or any other sweetener of your choice)
• A few drops of vanilla extract
• cinnamon 
• a pinch of salt
• dark or semi-sweet chocolate chips (optional)
• Lite Hershey's chocolate syrup

Directions - The easy part!

• Blend all the ingredients (Except the chocolate chips) and pour into a hot pan greased with PAM non-stick cooking spray just like in the video. flip those babies, do more until your batter is no more :D

et voila!! You may choose to add a bit of Hershey's chocolate syrup atop the pancakes to give them a chocolate creamy yumminess.

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How Peanut Butter and Its Fats Can Help You Build Muscle and Lose Fat

Did you know that peanut butter is full of healthy monounsaturated and polyunsaturated fats? 

I enjoy a Tbsp before bed with a big glass of fat-free milk. 

Why?

1- Milk has loads of protein. 80% of which is casein. This specific type of protein is perfect before bed because it's slow digesting, which means will provide you with nutrients like amino acids for longer time as you're sleeping. 


2- Peanut butter not only tastes like heaven, but will even slow the digestion more and help you curb the night hunger and prevent you from diving into the fridge at night, which according to research is a primary reason for gaining fat. 



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2 Tricks For a Shockingly Healthy Pizza When You're Eating Out in Lebanon

A juicy pizza without the guilt

Eating healthy and eating at a restaurant are regarded to be two activities that rarely have anything in common. In fact, people who enjoy frequent meals at restaurants are considered to be leading an unhealthy lifestyle. But with a little knowledge and diligence, you can turn a restaurant meal from fattening junk food to a nutritious healthy choice.

So whether we go there by our own will or dragged by friends or family, there's always a way to feed the body and enjoy friendship without putting on a few pounds.

Since everyone loves Pizza, today I will share with you how I turned the beef pizza at Zaatar w Zeit from a death threat to a healthy option. 

Trick # 1:

Ask your waiter to replace your regular dough with a multi-cereal one. Not only will the pizza retain its yummy crunchiness, but also your blood insulin level will not be spiked. Which means your body is less likely to store those complex carbs as fat. They will instead provide you with a long lasting energy, make you feel full quicker and for a longer period of time. Did I mention how the fiber content will also contribute to better health and lower the risk of diabetes and even heart disease?

Whole-grains should be a staple in any person's diet

Trick # 2:

Mozzarella and cheddar cheese used are very calorie dense and high in fats your body can do without. Ask your waiter to put half or even quarter as much cheese in your pizza and up the steak two times. (Zwz would gladly do it free of charge. Unless my article goes viral... Haha) the extra protein has loads of benefits in health, body composition and it will also make you less hungry and cause thermogenic effect which means the body will even burn some calories just digesting the protein. 

Cheese is very calorie-dense. Consume in strict moderation.

Zaatar w Zeit, or any other restaurant would be glad to offer you a good experience. That's why the waiters are trained and they know the menu by heart. Don't be shy to ask them questions. After all, they're selling you a product and you're buying it, which makes you the client, so you might as well make sure you're getting something you want and know what you're putting into your body. 

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6 Healthy Tips to Enjoy Sushi in Lebanon or Japan

6 Tips for Eating Sushi in Lebanon or Japan

In the last years, sushi restaurants in Lebanon have mushroomed everywhere. Scattered at every corner you look, there's one to please every taste: some of them serve sushi, while others, you guessed it, serve sushi too. Japan invades our national heritage? No need to feel threatened. Soon enough someone is going to start serving hummus makis. 

It's widely thought that sushi is truly healthy, but that's not entirely true. Not if 80% of the pieces we order are makis rolled with white rice and the famed crispy that is fried in more oil than a woman tanning under the summer sun. I looked around a lot trying to find a sushi restaurant that serves makis rolled with brown rice and, till the time of writing this article, I did not succeed. But if anyone has any information that could help me in my quest, please leave a comment below.

So, here I came up with some tips to enjoy sushi blissfully in Lebanon without adding pounds of fat to our belly:

Tip # 1:

• Always start with a green salad. I Enjoy Sushi Bento's Fibrous green salad. It contains broccoli and green peppers which not only are a vitamin powerhouse, but their fiber content also signals to the brain to start the satiation process. 

The salad helps prepare us for the sushi by appeasing the hunger and preventing us from overeating

Tip # 2:

• Careful with the salad dressings. They often include a lot of empty calories and unnecessary fats. I usually order mustard sauce mixed with lemon juice. Very low on calories and adds a flavor to the salad while eliminating all those empty calories. Remember no need for oil because you'll be getting plenty of healthy omega-3 fats from the salmon.

Salad dressings often hide a large amount of unnecessary empty calories

Tip # 3:

• Try to eat more Sashimi than makis. Salmon sashimi contains plenty of healthy omega3 fats while packing zero carbs.

Sashimi is always a better option than makis

Tip # 4:

• Order makis that include mostly real fresh fish and not crazy makis with fake crab.

Crazy and California makis contain what is known as imitation crab, which is a highly processed seafood that is in reality a finely pulverized white fish flesh (surimi) mixed with differing proportions of additives such as starch, egg white, salt, vegetable oil, humectants, sorbitol, sugar,soy protein, seasonings, and enhancers such as transglutaminases and monosodium glutamate (MSG).

I don't know about you, but I'd rather stick to real fish.

This is not really fish or crab but a fiesta of industrial highly-processed surimi

Tip # 5:

• Easy on the soy sauce (even the low sodium variety) as it's still relatively high in sodium and known to cause water retention. A trick I do is slightly dipping my sushis in one tablespoon of soy sauce.

The less the soy sauce, the more you'll taste the fish anyway.

The Less Sodium Soy Sauce variety contains as much as 600 mg of sodium per Tbsp

Tip #6:

• Everyone loves salmon temakis. But normally they're loaded with rice. A trick that I do is always ask to replace the rice with avocado. That way, I turn the temaki into a carb-free protein powerhouse.

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Healthy Double Chocolate Coconut Protein Ice-Cream Recipe

It's a low-calorie treat that contains absolutely zero sugars and fats. Packs more than 30 grams of protein, rich in antioxidants, and makes the perfect midnight Haagen-Dazs indulgence. Only without the guilt. And it will actually keep you in shape and prevent you from what I call: the After Midnight Fridge Binge Syndrome.

What makes this so good?

1. It tastes truly like any decadent ice-cream. A true pleasure to eat.
2. It's made primarily of casein protein which is a perfect choice before going to bed because it's a slow-release type of protein. not only will it curb the hunger and prevent the after-midnight munchies that destroy any fitness progress, but also supply your body with amino acids throughout the night, keeping it anabolic and preventing muscle-breakdown while supporting your gym efforts and nourishing your growing muscles.
3. It's easy to prepare and you don't need an ice-cream machine.

Note: Casein protein powder consists of pure protein derived entirely from milk. Through a filtration process it is separated and then dried into powder, yielding healthy and pure casein protein powder free of cholesterol and fats.

 Ingredients                                                                                                                    

• 1 scoop of casein protein powder
• 1 tbsp unsweetened cocoa powder
• 1 tbsp no-calorie sweetener of your choice (I use Stevia natural sweetener)
• 1 tbsp shredded coconut (can be omitted)
• 150 ml non-fat cow milk (or almond milk)

 Directions                                                                                                                      

1. Mix all the ingredients -except the milk- together in a bowl, as seen below.

   2. slowly add the milk and mix until you get a smooth-texture thick liquid.

  3. Pour the contents of the bowl inside a well-sealed zip-lock bag.

  4. Get a plastic bag and put ice cubes in it (not less than 15-20 ice cubes).

  5. Now the important magical part: add about 4 heaping tablespoons of table salt on top of the ice.
     Why? Salt lowers the freezing point of the water in the ice, making it a lot colder! That's what will        help us make our creamy delicious ice-cream in minutes.




 6. Place the small zip-lock bag inside the plastic bag with the ice and salt.

  7. Shake the plastic bag for a few minutes (5-10 minutes), allowing the ice to jump around the zip-lock bag.


  8. After a few minutes, you should notice the thick liquid has turned into ice-cream

Congratulations. You have just prepared ice cream that is both a pleasure to eat, and a true healthy treat. Might have been a bit of an effort, but remember always better to earn a treat!

A lot of time goes into preparing the recipes and writing the articles. If you enjoyed reading and want me to keep writing useful articles like this one, please click on like and share it among your friends. 

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He Ate Ice Cream and Built His Dream Body

This is the story of a guy who ate ice cream everyday and built his dream body. This is not a joke. Each one of us is able to sculpt a physique that is a celebration of strength and aesthetics. Believe me: YOU CAN. Let me share my secret with you. 

Everyone knows that workout improves our health and conditions our bodies. But truth is many people spend long hours at the gym without results. Except sweat and despair. They spend an eternity on treadmills, toss weights around, and train incorrectly. Then, not only witness no results, but also risk injury. Discouraged, most lose hope and motivation, slam the gym door for good and embrace a box of Lindt to reconcile with their old habits. What has been wrong?

From the shy guy playing guitar and reading poetry books, and bullied at school by the strong gang, I decided at the age of 16 to get my first gym membership. Maybe to impress my girlfriend too.

Like you, I spent countless hours at the gym lifting weights without seeing any results. I complained to the gym trainer who advised me: “to build a great body, you have to eat everything. In large quantities.” I became a devouring machine, and grew an impressive belly in the process. What went wrong?

    Why I Decided to Transform

Christmas lunch in Scotland, 2010

I grew tired of seeing no results. I wanted a return on my investment. I mean I taught myself a new language with books and podcasts while commuting from/to university with the bus just because it would be a shame to see time go to waste.

There had to be an optimal way to get into an awesome shape and carve a physique that others crave.

United Kingdom, 2010

The Transformation

Holding a degree in computer science, I am fond of going the extra mile and finding how things work, primarily, reading the science behind them. In Computer Science we call them algorithms. That's when my real fitness journey began.

When it comes to fitness and nutrition, myths are everywhere. Everyone is a self-proclaimed guru, a.k.a Jack of all trades. I had to employ a scientific approach. Driven by an insatiable curiosity to learn, I utilized my critical thinking and started digging science journals, learned proper exercise physiology and fitness nutrition. I've also listened to the experts in the field, and did a thorough analysis of studies endorsing different training methods. I learned that fitness is an art of both, training and nutrition. They’re inseparable entities. Take one out and the other falls.

Because knowledge without application is just literature, I looked at myself and decided that my body had to become my lab. I trained myself with intensity and utmost discipline and dedication. I tried a lot of foods, and ate more of what was right. For the first time in my life I noticed results and a lot of friends started inquiring how did I do it? Was it a magic pill?

Day after day people I never met before began to approach and ask. That’s when I knew I had to share the revelations with others. 

I started training friends, by sharing with them all that I learned to a point where they even started baking their own protein bars. But most of all, they were happy to know more about discipline, motivation and commitment. I was thrilled to share everything I knew with others.

Having worked at an NGO that cares for animals in the past and currently a computer science lecturer at NRC (Norwegian Refugee Council) where I teach courses mainly to refugees fleeing from their war-torn countries, I'm passionate about helping others. I enjoy making a difference.

Inside each one of us is a fighter. A sea of true hidden potentials awaiting to be unlocked. Believe me. So you, me, and each one of us can, with the proper help and motivation, achieve goals. A fantastic temple called our body where strength meets achievement. And that ice-cream I told you about at the beginning of my story, will be readily shared with you, along with other decadent recipes and fitness tips to motivate you to live a healthy and fit life that your body, mind and soul would forever thank you for.

Eat Skittles to Build Muscles and Lose Fat

We live in an age where consumption of sugar and sweets has climbed to an all-time high and it's been associated with obesity and countless diseases such as diabetes and heart failure. But, what if we can actually consume sugar as part of a healthy diet and not store fat in the process?


Read on for the answer.


First, let me say that whole grains are a staple in any healthy and balanced diet. Foods such as brown rice, whole wheat pasta, whole wheat bread and sweet potatoes should be consumed on daily basis. These carb sources are low-glycemic, which means slow-digesting. They will supply the
body with a steady dose of blood sugar, while providing a sustained energy and satiation for a longer period of time. Not only that, but they contain fibers and they're rich in vitamins and minerals.






But there's a time of the day where simple sugars are a king. I'll let you in on the science:


Your body stores carbohydrates inside your muscles. After an intense workout session, the glycogen stored in those muscles is burned for energy and gets depleted. The body then starts to get into a catabolic state, which means it will start looking for source of energy inside of the body it can use. To prevent it from tapping into your muscle reserves and prevent muscle breakdown, we need to provide it, within 30 minutes after training, a supply of glucose to restore glycogen reserves and start the recovery process.

Intense training depletes muscle glycogen

This is the time we need simple sugars, such as glucose, to have along our protein shake.
Simple sugars such as Skittles and Gummy Bears are a great option because they're mostly made of dextrose (another name for glucose).

smart post-workout nutrition: a small bag of skittles along with a protein shake

 Be careful not to choose candies that contain fat, as these will certainly slow down absorption.


Why not having some fruits instead?

Sugar in fruits is called fructose and this form of sugar is mostly low-glycemic, which means slow-digesting. What happens is that after consumption, it has to get into the liver and be processed before getting into the bloodstream, which takes time and makes it less than ideal to have after training (Only a small number of fruits is high-glycemic and suitable post-workout such as watermelon and dates).

While glucose on the other hand is like injecting sugar right into the bloodstream. it's not really processed by the liver so they're in there quick.

consuming glucose is like injecting sugar right into your bloodstream

When the body detects that glucose, it secretes insulin which will cause an insulin spike, and that's exactly what we need after workout.


What is an insulin spike?

Insulin is a hormone secreted by the pancreas. What happens is that it drives glucose into our cells quickly.

so, that insulin spike is beneficial to let the glucose into the muscles quick while pushing essential nutritions like the amino acids consumed from a protein shake.


How much of a dose?


After a real vigorous training session, reward yourself with about one small bag of Skittles or 20-30 gummy bears. Enjoy it guilt-free, as it will help push nutrients to your muscles which is necessary for recovery and lean muscle development.

Skittles can be found at major supermarkets across Lebanon

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A cheap pre-workout supplement everyone already has at home.

some pre-workout supplements on the market today

Although the concept of pre-workout supplements has only been around for a few number of years, they have already become very popular. People across the globe dish out billions of dollars every year on them in hope of boosting their workout experience. Some of them are effective while others are more of smoke and fire. 




What are they exactly?

They are mostly proprietary blends of several types of stimulants, vitamins, amino acids, natural herbal plant extracts or artificial compounds believed to boost athletic performance, raise metabolism and increase endurance, focus and energy.



A pre-workout supplement almost anyone has at home?

Check the label of nearly 90% of the pre-workout supplements on the market, and, I can almost guarantee you, you'll notice that Caffeine (or caffeine anhydrous) is listed as one of the primary ingredients in the formula. Hiding behind proprietary blends, most supplement companies don't disclose to the customer how much caffeine they're using in their product. So, you might as well be paying substantial amounts of money mostly for: Caffeine.

The magic of Caffeine

Caffeine is a natural stimulant that has been known to boost alertness and drive for so long. Humans have consumed it since the Stone Age. In fact, according to a myth, goats in an Ethiopian town were noticed to be elated and sleepless after eating from coffee shrubs, and their herder, perplexed at the incident, tried the coffee beans himself and experienced the same effects.

Caffeine and Sports

Caffeine is both, cheap and effective. Athletes also use it to increase muscle strength and endurance during workouts for greater training intensity.

A simple cup of coffee pre-workout

Having a nice cup of coffee 30 minutes before training can have positive effects on your overall performance in the gym. But make sure not to consume too much. You have to assess your tolerance and sensitivity to caffeine. I also recommend limiting your caffeine consumption at other times of the day, and consuming it in the morning and pre-workout, because the more the body becomes used to it, the less powerful its effects become. 

Caffeine 

Supplements

If you can spare a few dollars (bear in mind that in Lebanon caffeine, or any supplements in general here are on the pricier side) I suggest that you take your caffeine in pill form pre-workout, after all I buy my 100 pill bottles of caffeine at about the price of 1 Starbucks coffee. It's not only cheap, but I would also argue:

1. You would know exactly how much caffeine you’re consuming in every pill. According to research, most people respond well to 250-300mg so that way you can take an exact dose each time.
2. Caffeine in pill form is mostly anhydrous, which is a concentrated form that is better absorbed by the body. Several studies in fact have shown that caffeine anhydrous is more effective at improving performance that regular coffee.

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