Nurture the current ~ @staysunday
Raw Chocolate Bark | Sunday Cookbook
- 1 Cup of Cacao Powder
- 1/2 Cup of Organic Honey
- 2/4 Cup of Coconut Oil
- 1 tsp of Vanilla Extract
- 1/2 tsp of Himalayan Salt
1. Melt Coconut Oil with warm water.
2. Mix Cacao Powder, Coconut Oil, honey, vanilla and salt into a bowl and mix through.
3. Pour into a lined baking tray of your choice.
4. If you are going to add any nuts, coconut flakes or dried fruit - do this now.
5. Place into the freezer for at least 20 minutes.
Stay Sunday x
Clean Choc-Nut Fudge | Sunday Cookbook
- 2 Ripe Avocados, skin and pits removed.
- 1 Banana
- 1/4 Cup Cocoa Powder
- 1 Cup of pitted dates
- 1 Cup of almonds or walnuts
- 1/4 tsp Sea Sate
1. Add all ingredients into a food processor until a smooth paste forms.
2. Line preferred baking dish with baking paper and transfer paste into the dish.
3. Use spatula to level and compress paste.
4. Freeze for at least two hours.
Stay Sunday x
*The following exerts have been taken from a T-Nation article. The link to the full article can be found at the bottom of this post
1. Adopting a Diet Program Advertised on TV
The low calorie approach these diets must take in order to guarantee fast results makes women rebound in weight once the diet is over. Sustaining a very low calorie diet is a surefire way to lose muscle mass, slow their metabolism, and experience caloric compensation once their appetites catch up.
2. Ignoring the Obvious
You need to take an honest look at your eating. A food journal can help. What are you eating, when are you eating it, and how does it makes upi feel? Are you snacking, almost unconsciously, throughout the day? What seemingly innocent snacks are actually trigger foods that lead to overeating an hour later? How many calories are actually in that frappuccino? A food log will clue you in. As a bonus, a journal will teach you that eating larger portions of healthy foods always works better in the long run than portion-controlling junk.
3. Eating Fake Health Food
More often than not, these fake health foods are appetite-inducing sugar bombs. What many people don’t realize is that sugar is listed under a ton of different names and they all do about the same thing in the body, even earthy sounding ones like coconut crystals and organic agave nectar syrup. Likewise, fat free, sugar free, high fiber, organic, and gluten-free foods can still make you fat.
4. Obsessing Over Fat Loss and Not Eating for Hypertrophy
Sure, most fat loss strategies work at first. But then the body adapts, plateaus, and regresses as muscle is catabolized. This is bad news, especially in the midst of lots of strenuous exercise because a loss of muscle just leads to a skinny-fat body and a handicapped metabolism. So the best way for women to not adapt to fat loss strategies is to make their bodies more efficient at burning fat – then if they must use a diet, it will only take a small and temporary tweak to get back on track.
5. Having Emotional Hang-Ups and Judgment
Women can often attach too much meaning to food and there’s usually a reason why they’re overeating: Food is their go-to tool for taking the edge off stress, anxiety, sadness, frustration, or any other emotions. Hypertrophy is about growth, not restriction, and that change in thinking frees women from the constant cycle of trying to eat like a supermodel and falling off the wagon.
6. Overeating at Night
Long hours of lacking nutrition from not eating enough during the day can lead to elevated cortisol for lengthy periods of time. This combo of high cortisol, exhaustion from an insufficiently fueled day, and any other incidental emotions become a ticking time bomb for a pig-out. No person, male or female, wants to think about food prep when they’re famished. And even fewer will want to commit to a specific allotment of macros or calories when their stomach feels like it’s eating itself.
7. Not Eating Enough Protein
If fat loss is their goal, then even more protein than the standard gram per pound of body weight would be beneficial. Why? Because protein satiates, preserves muscle, helps build muscle, and during digestion it’s more calorically expensive than carbs or fat. Protein has a higher thermic effect than the other two macronutrients.
8. Going to Extremes with Dietary Fat
We need a variety of fats, including some saturated fat, and would benefit from prioritizing omega-3 fatty acids, which are the most beneficial for decreasing inflammation and promoting fat loss. But you also need to realize that cravings for copious amounts of fat are a red flag that they’re getting inadequate amounts of one of the other macronutrients, like carbs.
9. Going to Extremes with Carbs
The more muscle a body has, the greater its capacity for storing carbs as glycogen. And when women deplete their muscle glycogen, they’re not actually burning fat, even though their bodies will appear smaller. Athletic females who want a lean and powerful body should make room in their diets for carbs, especially around their workouts. It’ll make them more effective in the gym and better at building muscle.
Note - While we there are some strong and valid points presented in this article, before you take on any dietary advice you should consult a health professional.
For the salad:
2 medium golden beets (or 3 small)
4 large carrots
3 tablespoons sesame seeds
1/4 cup chopped cilantro
1/2 cup microgreens or sprouts
4 cups mixed greens of your choice (baby spinach, arugula, pea shoots, etc.)
For the dressing:
3 tablespoons brown rice vinegar
1 1/2 tablespoons honey or maple syrup
2 tablespoons olive oil
1 teaspoon toasted sesame oil
1/4 tsp sea salt