Healthy Frozen Yogurt Sugar-Free Fat-Free Recipe

Total Calories: 167      Protein 12g | Carbs 27.4g | Fat 1.2g

I love frozen yogurt. The ones commercially available are loaded with sugar, additives and flavourings. What if you can make it yourself easily at home?


Q:Why makes this version much lower in calories?


A: We are not using any sugars and no fillers whatsoever. 


Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals. Also the yogurt is well known according to research to help shed belly fat. 


It's very simple and quick to prepare. Let's go!


 Ingredients                                                                            

• 300 grams of fat-free Lebanese yogurt (Plain Laban)
• 4 heaping tbsp of splenda granulated sweetener - 10 grams (can use more/less depending on your palate)
• 1 tsp of vanilla extract
• 100 grams of strawberries cut into pieces (optional)
• 10 hazelnuts (optional)
• 1 tbsp of raisins or goji berries (optional)

 Directions                                                                              

1. Spoon the laban into a bowl 
2. Place in the freezer. Then every 15 minutes take out and mix with a spoon. We will repeat this process 4 to 5 times over the course of of 1:15-1:30 hours in order to keep the mixture in a creamy frozen consistency. We don't want ice to form. 
3. Once frozen, remove from the freezer and mix sweetener and vanilla extract in with a spoon.
4. Top with sliced strawberries, hazelnuts and berries (optional)
5. ¡Buen Provecho! Enjoy!

Note:

The Laban commercially available in Lebanon contains a lot of water, so don't expect the frozen yogurt to turn out like absolute cream. However, a hack would be to blend the mixture with a frozen banana towards the end, and that should make it creamier if you prefer. Also, if there are any ice lumps, use a hand-held mixer to make the frozen yogurt somewhat creamier.

More Pictures:

The yogurt and granulated sweetener I used for this recipe

Double Chocolate Creamy Custard Pudding

Double Chocolate Creamy Custard Pudding

Total Calories: 271      Protein 10g | Carbs 30g | Fat 9g

This is an insane snack. Let yourself be carried by the decadent taste of chocolate pudding the healthy low-calorie guiltless way.


Q:Why is it healthy?


A: We are using unsweetened cocoa powder which is low in fat yet high in antioxidants to fight free-radicals and boost feel-good hormones the chocolate induces, but without the calories. Also the strawberries are delicious, boast tons of health benefits and are incredibly low in calories.



Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals.


It's very simple and quick to prepare. Let's go!


 Ingredients                                                                            

• 200 grams of fat-free Lebanese yogurt (Plain Laban)
• 30 grams of unsweetened cocoa powder 
• 3 heaping tbsp of powdered sweetener of choice (can use more/less depending on your taste)
• 100 grams of strawberries 
• 15 grams of raw nuts

 Directions                                                                              

1. Spoon the laban into a bowl 
2. Add the cocoa powder in and mix them together to get a creamy pudding
3. Add the sweetener and mix the pudding again with a spoon
4. Top with sliced strawberries and raw nuts
5. Optional but recommended: Place in freezer for 20 minutes then remove, mix again with a spoon, and put in freezer again for an additional 15 minutes to get half an ice-cream like consistency.
6. ¡Buen Provecho! Your guiltless chocolate pudding is ready to tickle your tummy!

Pictures:

200 grams of fat-free yogurt (laban) in a bowl

Mix in around 30 grams of unsweetened cocoa powder until it completely dissolves 

How to Eat Cinnamon Rolls Everyday Without Getting Fat

I know these sweet and fluffy cinnamon rolls look too delicious with their heavenly drizzled icing; Imagine them hot and tender, bursting in heavenly aroma of spice and dreams. Healthy recipes of this treat float around the web, but what if I share a much better alternative high in protein, contains almost no sugar and full of fibres? Do we get a round of applause around here? Thank you!

Meet the next best thing:

Quest Protein Bar - Cinnamon Roll Flavor

To understand why it's so good, let's take a good look at its nutrition panel and ingredients profile:

Check the ingredients: Mostly just protein isolate, prebiotic fibre, almonds, water and erythritol!!

Facts:

• Contains only 1 gram of sugar
• Contains a whopping 17 grams of fibre, which is nearly half of the recommended daily value. Fibre will promote healthy bowel movement and provide satiation making you feel fuller for longer when consumed
• The protein in the quest bar is sourced only from whey protein isolate sources, which are among the purest available in the market. Most other protein bars derive their protein from concentrates, which are less pure, cheaper and much inferior in quality.
• The whole bar contains just 3 grams of carbs! 

Now, let's compare Quest Bars to other available quest bars on the market:

Pick most protein bars and you'll find huge list of ingredients; mostly chemicals and artificial ingredients that you can't even pronounce. Quest bar on the other hand is the healthiest you could find on the market and is my protein bar of choice; whenever you're on the go and want a healthy and nutritious snack that is actually good for you and helps you in your body recomposition and fat loss efforts, it's the right choice.

Also, most other protein bars are masked sugar candies and their makers add useless gelatine to their bars in order to bump the protein profile while making the bars very cheap to produce to raise their profit margins!

So, there you have it, Quest Bars are a great to snack on whenever you want a healthy and tasty treat full of protein, fibres and very low in carbs! In good health!

Literally swimming in a sea of Quest Bars of all flavors

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. 

If I rocked your world or you just like the article, share it with a friend and spread the love. Also don't forget to like the article and leave a comment below and let me know of your experiences :) 

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.

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. 

Should you have any question, feel free to post it in the comment section below and I'll answer them as soon as I can.

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.

Healthy Low-calorie Double Chocolate Protein Brownies

I've been preparing those true delicacies for a couple of years now and many people have been asking about them, so here I share the recipe.


Q:You're fooling us. How can brownies be actually that healthy?


A: Now you're going to be surprised. These brownies are prepared with black beans. Yes, you heard that right. I promise you won't even taste them. Black beans are complex carbs, which means they will enter your bloodstream slowly and will not cause insulin spikes. Instead, they will give steady energy and they're high in fiber.


Q: What else?


A: They also contain virgin coconut oil. A quick search on google will brief you on the myriad of its benefits. Coconut oil is rich in saturated fats which are good for the hormones in the body. A person should consume no less than 20% of their daily calorie budget from fats; healthy fat sources including monounsaturated, polyunsaturated and saturated fats. 



That being said, they're perfect if you're trying to cut down on sugar and sweets, or simply if you're working out and following a healthy lifestyle these will not derail your efforts - provided you don't eat the whole batch.


Let's get baking!


 Ingredients                                                                            

• 1 scoop chocolate whey protein (about 30 grams)
• 1/2 tsp of cinnamon
• 1 tsp pure vanilla extract
• 5 tbsp unsweetened cocoa powder (25 grams)
• A pinch of salt
• 3 whole eggs
• 15 grams of Stevia Natural Sweetener
• 1 tbsp of natural honey (or 2-3 if you like it sweeter)
• 3 tbsp of virgin coconut oil (about 33 grams)
• Two small cans of black beans (about 400 grams)
• half an apple (around 70g)
• 25 grams of rolled oats

 Directions                                                                              

1. Wash and rinse the black beans 
2. Add all the ingredients above (including the black beans) into a food processor or a blender until a consistently smooth and nice brownies batter forms.
3. Layer a baking dish (pyrex) with non-stick cooking spray (PAM).
4. Spread the batter in the baking dish.
5. Put the baking dish in a preheated (medium heat) oven for about 25 minutes.
6. After you take the brownies out of the oven cut it into 10 equal pieces.
7. ¡Buen Provecho! Your guiltless decadent brownies are ready to be devoured!

Pictures:

From top left to right: honey, stevia, apples, unsweetened cocoa powder, virgin coconut oil
black beans, pure vanilla extract, protein powder, rolled oats
eggs, cinnamon powder, salt

Blending the ingredients 

spraying the baking dish with PAM. This product can be found at most Lebanese supermarkets

The batter spread into the baking dish and ready to hit the oven

Spicy Chicken Tortillas

Meals that are part of a high-protein diet could taste bland. Not anymore. Are you suffering from the too-much-chicken-breasts Syndrome? Then spice it up with this recipe.

Let your taste-buds dance to the tunes of Mexican Mariachis -minus the tequila- in my version of Spicy Chicken Tortillaaaaaaas. They're great, juicy, and definitely a powerhouse of muscle-building protein and complex carbs to fuel your engines with quality calories that will make you last, and last, and last... 

What makes this so good?

1. Ready off-the-shelf condiments are loaded with empty calories and artificial ingredients you can't even pronounce. Stray away from those. This one's all natural.
2. The greek yogurt gives an extremely healthy and low-calorie juiciness to the sandwich
3. It's high in protein and dietary fiber, which will keep your hunger at bay for several hours to come and prevent you from binging and nibbling around.

Down to business.

Ingredients                                                                                                                     

• 1 whole wheat oat tortilla (check the notes for availability in Lebanon)
• 120 grams grilled chicken breast cut into strips
• Grilled vegetables (I use broccoli, carrots and peppers but you can be creative)
• Two tablespoons of greek yogurt
• Cayenne pepper
• Mrs.Dash salt-free seasoning or any other spices of your choice

Directions                                                                                                                   

1. Heat the tortilla on a grill.
2. Add heated chicken and vegetables on the tortilla
3. Mix a dash of cayenne pepper with a teaspoon of Mrs.Dash, or other spices, with the greek yogurt and then add on top of the chicken and vegetables on the sandwich
4. Wrap, eat and enjoy!

Notes: 

• Both the Cayenne Pepper and the Mrs. Dash can be found in Lebanon at O&C fresh market in Jal el Dib. I added a picture for your reference.
• I couldn't really find whole-wheat tortillas in Lebanon, so I used a great alternative which tastes great and can be found at most supermarkets on the bread shelves: it's oat/whole wheat flour tannour bread. 

Delicious Low-calorie Chocolate Chip Mocha Frappucino

Summer is here. So is the extreme heat of the day. Mocha Frappucino at Starbucks is loaded with a lot of sugar, fat and unnecessary calories. Here I show you my own delicious version that will keep you refreshed and satisfy your cravings without adding a pound of fat to your belly or burn a hole in your pocket.

What makes this so good?

1. It tastes divinely delicious.
2. Great to have pre-workout or anytime you're running out of fuel during the day because of the natural stimulating effects of caffeine.
3. A lot of antioxidants come from the unsweetened cocoa powder.
4. It's super easy to prepare and a joy to drink.

So let's get down to business. Here's the recipe!

 Ingredients                                                                                                                     

• 1 tablespoon of unsweetened cocoa
• 100ml of non-fat milk or almond milk
• 1 tablespoon of chocolate whey protein powder (can be omitted)
• 1 teaspoon of nescafe instant coffee
• 1 tablespoon of a sweetener of your choice (I use Stevia natural sweetener)
• 1 tablespoon of Hershey's semi-sweetened chocolate chips
• A cup of ice (or a bit more as necessary)

 Directions                                                                                                                   

1. Blend all the ingredients together in a mixer.
2. Pour into a tall glass.
3. Top with a dash of cocoa powder.
4. ENJOY!

Notes

1. If you drop the Hershey's semi-sweetened chocolate chips, the calories will drop even more
2. you can add more whey to boost the protein content of the drink
3. you can use a vanilla flavored whey protein if you don't have chocolate
4. consider adding some seeds to the mix! Flaxseeds for example (more on the awesome benefits of flaxseeds in future post).