Protein – Brownies? That Are Delicious!

Guest Post: Sloane Davis

My approach to weight loss is based upon flexible dieting.  My clients are given macros, which are proteins, fats and carbs, which comprises total calories.  They then eat within the budget that is prescribed for their specific body.  What makes this plan so effective is that there are no foods that one has to eat and no foods that are off limits.  This makes for very sustainable, long term, successful weight loss.

While I can have a brownie, ice cream or cookies, I have learned that those types of calorie dense foods add up very fast.  And because I like to eat in volume, I have created many healthy, low calories, low fat versions of these desserts so that I can have the entire tray if I’d like for less calories rather than just one.

One of my favorite recipes is my Protein Brownie. You can add a peanut butter swirl to it, a cream cheese filling, chocolate chips or simply plain as is.  Not only do they hit the spot and cure my cravings for sweets, but keep my waistline in check too.

Here is the recipe that has never been shared before, as it’s a new edition to my recipe ebook due out in a few weeks

Protein Chocolate Brownies

4 scoops Chocolate Protein Powder

½ cup + 2 TBS cocoa powder

½ cup + 2 TBS Pure Pumpkin

2 tsp baking powder

5 ounces % Plain Greek Yogurt

1 cup Sweetener (I used Swerve)

1 cup Water

⅓ cup chocolate chips (I use Lily’s)

Preheat Oven to 350

Mix dry ingredients

Add wet ingredients to form the batter

Pour into 8x8 greased (or sprayed) square pan

Bake 30-35 minutes or until middle is set

Cut when cool

Serving Size 9 pieces 83 calories 5g carbs 1g fat 13g protein

These are a total crowd pleaser to bring to your next barbecue. Also, try these out on children a great way to serve a snack with a healthy punch!

Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.

She has been featured in People, Fitness Magazine, New Beauty Magazine, Apple News, The Daily Mail, Yahoo News, FOX Good Day New York, FOX Good Day DC, NY1, Bay Area Focus, Women’s Fitness, Womanista, Livestrong, Mind Body Green and Westchester Magazine

Connect with Davis on  Pancakes And Push Ups. Follow her on Instagram at Pancakesandpush_ups, view videos of her on YouTube and follow her on Twitter and LinkedIn

Website: Pancakesandpush-ups

COOL FACTS ON CRYOTHERAPY

THE ENERGY BOOSTING TREATMENT CELEBRITIES LOVE

Although chryotherapy has gotten more and more popular thanks to celebrities such as Jessica Alba, Jennifer Anniston, Mandy Moore and even master motivator Tony Robbins; there are many out there still unaware of what it is, how it works and its benefits. Dr. Lenoard Hochstein, Board Certified Plastic Surgeon and owner of Hochstein Med Spa in Miami who offers the treatment to models, athletes and high powered entrepreneurs offers some facts to help you determine if cryotherapy is for you.

What is Cryotherapy?

Whole Body Cryotherapy is the exposure of the entire body to extreme cold lowering the client's skin surface temperature to approximately 30 degrees Fahrenheit in 30 seconds. This remains nearly constant throughout the entire session which at Hochstein MedSpa, is 90 seconds. Skin receptors sense the cold and send signals to the brain to promote regulatory functions.

“Cryotherapy is a great treatment because it stimulates the body's natural response to decrease inflammation, pain, spasms and promote healing. Endorphins are released into the bloodstream, which relax the body allowing toxins will be flushed out. It’s fast and effective,” explains Dr. Hochstein.

Chryotherapy’s Beauty and Weight Loss Benefits 

The immediate release of endorphins can help with insomnia which means better beauty sleep. The accelerated production of collagen improves skin elasticity and texture, reversing skin aging and the appearance of cellulite. “Anyone wanting to maintain a toned body will appreciate that studies have shown a 500-800 calorie after burn associated with the body’s process to warm itself up. Whole Body Chryotherapy boosts the body’s metabolic rate, accelerating weight loss. Pro athletes rely on chryotherapy as a powerful treatment to decrease recovery time and increase athletic performance,” explains Dr. Hochstein who is a fan of the treatment and has done it himself.

Other benefits include…

* Alleviation of headaches/migraines and physical/mental stress

* Improvement of skin complexion and certain skin disorders

* Improved rheumatoid and osteoarthritis

* Can help reduce itching and inflammation in serious skin conditions (psoriasis/eczema)

* Enhances sports performance and increases muscular resistance to fatigue

* Increases libido/sexual stamina

* Stronger hair and nails

* Helps to provide relief from nerve pain

* Stronger, fuller hair

* Psychological competitive edge

Safety…

It’s very important you have the procedure done with a professional staff able to oversee the treatment plus adequately screen the client. The best candidate for cryotherapy is a healthy person, and that health history will be carefully reviewed prior to treatments.

Most people are surprised to feel how tolerable a cryotherapy session is given such extreme temperatures. The cryosauna requires a standing positon where then nitrogen creates a “dry” cold, which is much more comfortable than an ice bath. A trained technician should be on hand to talk you through it and make the three-minutes pass quickly and easily,” says Dr. Hochstein.

How often should I do cryotherapy?

“We recommend that our patients do 8-10 sessions within the first 2 weeks and then ideally move to 3 times per week depending on what you’re looking to treat. The evaluation process will help determine how many treatments would be optimal for you,” explains Dr. Hochstein. Many benefits such as a rush of endorphins and better sleep can be experienced as early as the first session, however maximum results are obtained with repeated treatments.

Who is a good candidate for cryotherapy?

People from a wide range of lifestyles and ages are a good candidate for this treatment. While it is certainly helpful to athletes and those with chronic pain, it is also highly recommended for individuals who simply want to improve their overall health and appearance. “The results as a treatment for cellulite is quite good and many people with pain find that they come for the beauty benefits and have their aches and pains treated too,” adds Dr. Hochstein.

Dr. Lenny Hochstein is a board certified plastic surgeon in Miami, Florida. World renowned for his meticulous attention to detail, symmetry and overall excellence, including published scientific papers, awards, early entry directly into medical school where he graduated valedictorian; Dr. Hochstein has two decades of experience, over 20,000 surgeries with breast augmentation as his main specialty. His dual accreditation of American Board of Plastic Surgery and American Society of Plastic Surgeons speaks to his high standards and reputation of providing exceptional care to all his patients. In 2017, Dr. Lenny Hochstein added Hochstein MedSpa to his Miami practice to offer lesser invasive treatments and anti-aging solutions adhering to the same values of high standards and quality. Anyone selected to be on his team must be exceptional, credentialed and committed to offering excellent care.

Encouraging you every step of the way: Health coaches help Canadians manage chronic disease

SOURCE Saint Elizabeth Health Care

Kurt Kazanowski MS, RN, CHE, author of A Son’s Journey: Taking Care of Mom and Dad, who is a senior care, homecare and hospice expert, offers these tips:

1. Stay hydrated

Dehydration is one of the main causes of most health problems, not just heat related. To keep everything running efficiently in the body, and keep it cool, water is a must. Encourage them to continually drink water throughout the day even if they aren’t thirsty. Your body needs water way before it tells you through the sensation of thirst. Keep an eye on the consumption of caffeine and alcohol as their intake dries out the body.

2. Notice the time of day

If you have an activity planned, especially one with heavy sun exposure, schedule it accordingly. The hottest times of the summer day are between 12pm and 4pm. Aim for morning or evening when thinking about having a family outing in the summer. Most importantly keep the time limited. There is only so long people of any age can benefit from being in direct sunlight.

3. Dress appropriately and seek shade

Older individual’s skin is particularly sensitive. Encourage them to use sunscreen and bug sprays when necessary. Utilize shade during your summer fun when possible. They can also wear light breathable layers and sun hats to avoid sun exposure if shade is not an option.

4. Watch the index

High heat coupled with high humidity impairs the bodies sweat glands. Therefore, it can’t cool itself properly. The heat index takes the moisture and heat measurements into account. It then reports the temperature ‘it feels like’ outside with multiple variables in mind. There are apps and various websites where you can check the heat index easily.

5. Take it easy

Plan your activities with all family members and their needs in mind. Strenuous activities outdoors are overwhelming to many in the summer. Sometimes turning your activity plans into two-parts is the most successful. If you are inviting your older family members, consider their limitations. Maybe have one part of the family do the hike and meet your parents for lunch after with everyone. That way it is still a social activity but without the stress for them.

6. Utilize AC

Air conditioning is a wonderful asset for people of every age, especially those in hot climates. If seniors do not have AC in their homes, they can take advantage of public places. Libraries, movie theatres, coffee shops and shopping centers all have AC. Taking a cool bath or shower is a good option as well. Other easy options involve cool cloths and ice packs. Make sure these are handy at their home for a quick grab when needed.

7. Know the signs of heat illnesses

Keep an eye out for any signs that seem off or out of the ordinary. Sudden redness in the face, dizziness or nausea are red flags. Sit them down in a cool place with a glass of ice water and take a breath. Any chest pain, erratic breathing, rapid heartbeat or sudden headaches should all be taken seriously. Seek medical attention if it gets worse.

5 Ways Your Sleep Health Is Affecting Your Fitness Goals

It’s very easy to prioritize your morning workout routine over adequate sleep. I had a friend who despite going to bed late would always wake up very early every day just to get to the gym on time. Unfortunately, sleep is one of the things that are underestimated by most people. What we don’t realize is that sleep has a great impact on our fitness goals. If you are having difficulties achieving your fitness goals, you might want to take a look at your sleep health. Below are the reasons why.

How Proper Sleep Health Enhances Your Fitness Goals

1. Increased Energy Levels

The level of energy you have during your workout exercise is greatly affected by the quality of sleep you get. Maintaining a constant workout routine helps your body to get used to some routine. You’ll realize that if you work out every day at the right time, you’ll find it easier to fall asleep in the evening. A good night of sleep will help with your muscles to recover and restore all your energy making it readily available for your next day workout.

Inadequate sleep, on the other hand, will make you feel tired all the time and sluggish. As a result, you’ll tend to grab energy foods and beverages to replace the energy you didn't restore during sleep. This results in consumption of extra calories which will again take more time to burn out.

2. Increased Metabolism

Your body is able to recuperate from your daily exercise while asleep hence leading to restoration of metabolism. In addition, according to research, your body releases hormones that help in metabolism while you sleep. These include cortisol and growth hormone (GH).

3. Appetite Control

Ghrelin (a hormone that affects appetite) is always high in people who have poor sleeping habits. This hormone increases your craving for food and you will always feel hungry. A healthy sleep reduces the production of Ghrelin and increases the production of Leptin which consequently results in a better weight loss experience. This is according to a research by PLoS Med.

4. A Boost in Your Health

There is a close relationship between sleep and the immune system. When you sleep, disease-fighting substances, such as melatonin, are released into our bodies. According to Dr. Mercola, our bodies are able to fight diseases such as cancer due to these proteins, hormones, and chemicals that are released during sleep.

If you are sleep deprived, these substances will not be available to fight infections, viruses, and bacteria. As a result, you will get more prone to diseases or take a longer time to heal. This does not mean you dedicate extra hours of sleep, but rather ensuring you get at least seven hours of sleep each day.

5. Lack of Focus

According to the National Sleep Research Project, if you stay awake for 17 hours, you will start behaving like someone who has taken alcohol. Therefore the lack of sleep can hinder your focus, vigilance, and attention making it more difficult to practice your fitness regimen.

In Conclusion

If you want to be successful in your fitness goals, learn to prioritize your sleep health. How can you do that? By creating a sleeping routine, ‘turning off’ your brain at least two hours before you get to bed, and most importantly make your bedroom your small sanctuary.

Remember that sometimes it might take as long as 30 days for the routine to work. Don’t lose hope. If you can’t use all the tactics, start by employing some and before you realize it you will be enjoying your sleep. For you to meet your fitness goals, you need to combine eating healthy, doing your exercises regularly, and getting quality sleep for your body’s rejuvenation.

Bio: Sarah is the editor of sleepydeep.com. Feeling the repercussions of being an irregular sleeper for far too long, she decided to do something about it. She learned why sleep is so important and how to maximize it, and is now helping others who are struggling to find their right sleep routine.

As summer is in full swing, it’s important to put your best hair forward with healthy and gorgeous locks that are sure to impress. From taking essential vitamins to a simple head massage, hair restoration expert Dr. Baiju Gohil breaks down some easy ways to get enviable hair this season.

Dr. Gohil is a board-certified surgeon and Fellow of the American College of Surgeons, dedicated to hair restoration and hair loss treatment. He opened Robotic Hair Restoration Long of Island (RHRLI) in July of 2015 and continues to transform the lives of his male and female patients.

His hair expertise is unparalleled with over 10 years of experience and you can check out his hot hair tips here:

1. Vitamins: Vitamins A, C and E can play a vital role when it comes to having beautiful and healthy hair. Adding biotin, zinc, magnesium and niacin can also have significant benefits.
2. Eat Right: Eating the right foods can provide essential nutrients for your scalp and hair follicles. Foods high in protein and iron are extremely important, as well as enriched foods containing omega-3.  It's also important to be careful of those crash diets that can void your body of these vitamin enriched foods and proteins.
3. Hair Care: External hair care is vital if you want healthy hair. Weekly deep conditioning is crucial for maintenance and limiting the use of heat (curling irons/hair dryers/flat irons) will minimize damage to your hair. Finally, applying essential oils 2-3 times a week and limiting hair washing to every 2-3 days can also be beneficial.
4. Massages: Massaging the scalp as often as possible is also very helpful in promoting healthy hair. This increases the blood flow to the follicles, helping to provide important nutrients to the scalp and hair follicles.
5. Therapy: If someone is suffering from hair loss, there are three FDA cleared and approved therapies that can help to slow down and possibly stabilize that process in both men and some women, depending on the underlying cause. Low level laser therapy, finasteride (Propecia/men only), and topical minoxidil (Rogaine-5% for men and 2% for women) may all be helpful depending on your situation.

Effective body massages for weight loss

A deep massage helps in the activation and proper functioning of the circulatory system. The gentle strokes of massage increase the blood flow that aid the body in the removal of toxic waste from the body at a quick pace. This is a great strategy for the human body to get rid of fats because it is the toxins that allow accumulation of fat in the body. Making use of therapeutic massage with regular exercise is an effective tip to get away with subcutaneous fat, more effective than exercise done alone.

Mainly there are three types of massage therapy recommended that have been actively contributing in melting the layers of fat from the body. Enlisted in this article are a few massage therapies that can help you lose weight. However, the choice is yours for which massage to opt to keep in view your body requirements:

1. Aromatherapy massage:

As the name indicates, this is a special type of body massage that acts on our desire to eat foods with a specific aroma. The active use of this massage therapy helps us to control our over eating habits. Special types of oils are used in this aromatherapy massage. People who have experienced the massage with specific oils that deals with obesity have witnessed proper sleep and that their muscular pain vanishes away like magic after getting the massage therapy. The good thing about this massage is that it acts as a compliment by providing loads of energy when you are on a diet plan.

2. Abdominal massage:

The abdominal massage is popular for its characteristics of dealing with waste and toxic products that accumulate in the body and hinder the functioning of its systems. The gentle strokes of massage on the stomach would help to increase the rate of metabolism, as well as boost the working of the digestive system. A regular abdominal massage will help you strike a balance in the gain of calories keeping in consideration the metabolic rate of the body. An in-depth abdominal massage will charge the body and increase its ability to work out. The workout with stored energy would result in the burning of calories and make you feel less fatigued.

3. Therapeutic Massage:

Edema is the accumulation of fluid that causes swelling in the body, making you look obese. The swelling significantly hinders the metabolic rate making it harder for you to shed those extra pounds of fats. Massage therapy improves the blood flow in the body and decreases the body fluids that cause swelling thereby helping you to tone your body.

Author Bio:

Laura Martel is a mother of two and a geek at heart. She loves reading books and spending time with her family. She regularly blogs at www.MassageTut.com

It's so sad, but many today are suffering with IBS and other similar problems. One of the best and most natural ways to alleviate pain and complications that come with IBS is with your diet. This is why I was thrilled to be introduced to Cinzia Cuneo's new book, "The Low-FODMAP Solution: Put an End to IBS Symptoms and Abdominal Pain".

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