No more intense fatigue and all the consequences of vitamin C deficiency

No more intense fatigue and all the consequences of vitamin C deficiency

Did you know that inadequate vitamin C intake is associated with many disorders, some more serious than others? Don’t wait until you’re extremely tired and exposed to germs. We demonstrate that there is nothing like a natural Vitamin C to counter ailments and keep you in good shape.


Are you suffering from a vitamin C deficiency?


Vitamin C is essential for the body. It is only provided through the diet, especially through fruits and vegetables, which contain a large amount of it. However, your body can become deficient in vitamin C, more particularly at each change of season and especially in autumn/winter.

A lack of vitamin C causes the following signs:

From left to right: Often tired, easily sick, lack appetite and lose weight, suffer from joint pain, have dry skin, dry and brittle hair, heal slowly, irritable, have a nosebleed, anemic

All of these signs show that you may lack vitamin C and that your body is weakened.


How can you properly cover your daily vitamin C needs?


Different foods contain vitamin C, including fruits and vegetables. However, when daily requirements are increased, complementary and preventive e intake of vitamin C is recommended.

Humans are unable to synthesize vitamin C, so they must get it from the food they eat. Moreover, after intestinal absorption, Vit C is distributed in the tissues. It cannot, therefore, be stored, which means that it must be constantly replenished. At the same time, our diet is not sufficient to provide us with the “dose” essential for the proper functioning of our body and our good health.

The recommended daily intake of vitamin C is 60 mg per day for a healthy adult and to ensure that the daily requirement is covered, it is recommended to consume about 500 grams of fruit and vegetables per day.


Opt for 100% natural vitamin C supplements 


Why wait to be in a deficit of natural antibodies, when you can stimulate your immune system with the association of two ultra-powerful ingredients: acerola and camu-camu, known for their high vitamin C content?

A healthy and balanced diet remains a priority however may not bring sufficient vitamins, minerals, trace elements or essential fatty acids daily recommended intake. This is when supplements play a key role to compensate for deficiencies.

Vitamin C is the most popular vitamin and the most consumed. Whenever you want to supplement a diet low in raw vegetables and fresh fruits, boost the general vitality of your body or strengthen your defense mechanisms, a 100% natural vitamin C cure is the best option! Nature has so many benefits, we must take advantage of it …

Natural vitamin C is the most easily absorbed and available for your body to use.

Be careful however to differentiate between fruit content and vitamin C content. Most of the proposed supplements contain 500 mg of vitamin C, yet this is actually the weight of a tablet in which the vitamin C content (most often synthetic) is really only about 120mg. This explains their attractive price but unfortunately also their lack of effectiveness on the body. It is thus necessary to privilege the complexes offering a real content of natural vitamin C higher than 300mg if you want to avoid being in Vitamin C deficiency.

Know more about Activa Well Being Acerola Starter, a health supplement with active ingredients of acerola which has a concentration of vitamin C 50 times more important than an orange and 37 times more than a kiwi.

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Why Nutrition Education is Just as Important as Your Career

Why Nutrition Education is Just as Important as Your Career

Your health and your career go hand in hand. Career driven individuals are faced with many challenges of maintaining a healthy lifestyle habits when you are constantly overworked and suffering from stress. However, there are also many busy executives and professionals, who have figured out how to manage a successful career along with a healthy lifestyle and work-life balance. If you don’t have a good handle on your health, it will quickly start affecting the quality of your life. Being healthy helps you power through the busy work day, keeping you awake and alert so that you can operate at your best. However, if you don’t keep yourself educated about the benefits of good nutrition, your health can quickly fall by the wayside, resulting in unhealthy weight gain and serious chronic diseases.


laptopLack of nutrition education leads to an unhealthy lifestyle.

Living a nutritious lifestyle can become a real challenge when we’re faced with easily accessible processed foods, and a lack of time. Many other unhealthy habits such as eating too fast or skipping breakfast, also contribute to a decline in health. If make just small changes to your current unhealthy lifestyle, you will experience the benefits of controlled weight, improved mood and energy levels, better immunity, and increased longevity.

If your lack of nutrition education is leading you towards an unhealthy lifestyle, you will quickly begin to suffer from the consequences noted above. Eating unhealthy food because we’re too busy to prepare healthy food ahead of time, and staying sedentary in an office environment all day, will quickly begin to take its toll on the body. The consequences may seem minor at first, a little bit of weight gain or feeling more tired throughout the day, but weight gain can quickly get out of hand, resulting in obesity and chronic diseases like diabetes and heart disease.

However, if you become even slightly educated about nutrition and leading a healthy lifestyle, you won’t have to bear such unhealthy consequences, and instead you can reap the benefits of a healthy work-life balance, and better quality of life.


vegHow is focusing on your career taking away from your investment in your health?

Focusing on your career might bring you financial success, but most likely it isn’t doing the same for your health. An unhealthy lifestyle can result in lost time at work, less quality in recreational time outside of work, and a shorter lifespan.

If you aren’t keeping yourself educated about your nutrition needs you could be suffering from nutrient deficiencies (especially potassium, fiber, calcium, Vitamin D), chronic disease, and extra pounds. Not investing in your health quickly results in a domino effect of health problems.

Employee wellness is now a ‘hot topic’ for a reason: Two thirds (35%) of Americans are now obese, and the CDC projects that one-in-three adults could have diabetes by 2050. And this transfers to the workplace too, where new legislation does not allow sick leave for some work sectors, thereby exacerbating the issue. Refocus on your health, and work toward a healthier work-life balance so that your health doesn’t suffer because of your career. It is possible to succeed in both areas and you will be better off in the long run.

I’m here to help you create a balance between food and life. If you need help with managing your health, please feel free to message me.

 Image Source: Pixabay

5 Don’ts When It Comes to Your Nutrition

5 Don’ts When It Comes to Your Nutrition

Haven’t you heard? The rumors are true. You don’t have to be a nutrition nut to eat healthily. That’s fantastic news, right? I bet you’ve always wanted to eat healthy but found the ways of the nutrition world confusing.

Fear not – these five clear and actionable advice will ramp up your nutrition profile of your diet to epic levels.


Do not eat processed grains.

Processed grains go through a step called milling in which rollers remove the grain’s germ and bran. The germ is the grain’s embryo and bran is the grain’s hard outer layer. Both these parts are rich in nutrients.

Although milled grains are easy to chew and digest, they are nutritionally inferior to unprocessed grains. For instance, more than 50 percent of vitamin B and 90 percent of vitamin K are lost in the process of milling.

An increasing amount of research shows that choosing whole-grain products, over processed grain products, offer many health benefits.

Example: A Harvard study compared women who ate two to three servings of whole-grain products daily with women who hardly ate any whole-grain products. The study showed that the women who consumed whole-grain products regularly were 30 percent less likely to suffer from cardiovascular problems over a 10-year period than women who ate less than a serving per week. [1]

Actionable Advice:

Healthy food should have less than 10 grams of carbohydrates for every gram of fiber. This rule will help you find healthier substitutes for your current brand of foods.


Do not get your proteins from unhealthy sources.

Proteins are the building blocks of your body. Guidelines from the Institute of Medicine, recommend that you eat 20 g of proteins for every 8 pounds of body weight up to an upper limit of 46 g for women over 19 and 56 g for men over 19.

The quality of your protein’s source is as important as the quantity. Protein sources with high amounts of saturated fat and salts are unhealthy. Generally, healthy protein sources include fish, poultry, lentils, and nuts. Red meat, such as beef and lamb, is an unhealthy source of protein.

Example: An investigation tracked red meat consumption of 120,000 men and women over a period of 20 years. Studies revealed that the risk of dying from cardiovascular disease increased by 13 percent per additional 3-ounce serving of unprocessed red meat. [2]

Actionable Advice:

Buy meat that meets your daily quota of proteins while minimizing saturated fat and sodium intake. Do not buy processed meat.


Do not stick to one single fruit or vegetable.

No single fruit or vegetable can meet all your nutritional requirements. You must include a variety of fruits and vegetables of different colors and different textures on your plate: crunchy carrots with juicy tomatoes and leafy greens.

A vegetable and fruits rich diet lowers blood pressure and reduces the risk of heart disease and stroke.

Example: Meta-analysis of cohort studies show that people who ate more than five servings of fruits and vegetables per day were 20 percent less likely to suffer from heart diseases than people who ate less than three servings per day. [3]

Actionable Advice:

Eat only fruits and vegetable during one of your meals. While shopping, buy vegetables and fruits of different color and texture. Make your plate have at least three different colors and two different textures.


Do not go on a low-fat diet.

When it comes to dietary fat, the key word is not elimination. The key word is discrimination. You don’t have to cut out fat from your diet – you just need to pick good fats over bad fats.

Good fats are unsaturated fats. They may be poly-saturated or mono-saturated. You commonly find this type of fats in vegetable oils, nuts, seeds, and fish. This type of fat is usually liquid at room temperature. Unsaturated fats provide benefits such as decreased risk of heart diseases, increased energy, better vitamin absorption, and steadier cell structure. [4]

Bad fats are trans fats. Even when consumed in small quantities, trans fats are harmful. These days, most foods have eliminated trans fats, but be alert anyway.

Saturated fats are not as harmful as trans fats, but they are not as beneficial as unsaturated fats. Common sources of saturated fat are red meat, butter, cheese, and ice cream. Saturated fat is usually solid at room temperature. You can consume these in limited quantities.

Research shows that consuming unsaturated fats is healthier than consuming refined carbohydrates. Therefore, when you cut down on red meat, butter, and cheese, do not replace them with refined carbohydrates.

Example: When food producers decrease the fat content, they often substitute it with carbohydrates from starches. The body digests these starches rapidly, causing the blood sugar level and insulin to fluctuate. This leads to weight gain and disease. [5]

Actionable Advice:

Include more liquid fats in your cooking and less of solid fats. If you cut down on red meat, cheeses, and butter, then replace them with nuts, seeds, and fish.


Do not take mega-supplements or super-supplements.

A utopian diet is one that addresses all your nutritional requirements and is super tasty too. However, most people’s diets are not even close to complete. That’s why it is a good idea to take a multivitamin tablet daily.

Primarily, you must eat a healthy diet. After that, a multivitamin tablet closes some of the nutrition gaps. Be wary of side effects from an overdose, always read and follow the recommended dosage.

The market has plenty of super supplements or mega supplements that promise incredible health benefits. However, too much of a good thing is bad.

Example: Overdose of vitamin B causes nerve toxicity, liver toxicity, nausea, and jaundice. A Severe overdose of vitamin A can even cause death. [6]

Actionable Advice:

Take a multivitamin tablet each day and stick to the dosage. Do not take anything that is super strong or super fortified. Read about vitamin overdose so that you can catch symptoms early.



Eating a healthy diet is a lifestyle change made in small increments and not huge leaps. Try integrating one of these actionable advice into your life each week. Within a month and a half, you will be well on your way to eating nutritiously.


[1] Liu S, Stampfer MJ, Hu FB, et al. Whole-grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study. Am J Clin Nutr. 1999;70:412-9
[2] Pan, A., et al., Red meat consumption and mortality: results from 2 prospective cohort studies. Arch Intern Med, 2012. 172(7): p. 555-63.
[3] He, F.J., et al., Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: the meta-analysis of cohort studies. J Hum Hypertens, 2007. 21(9): p. 717-28.
[5] Hu, F.B., Are refined carbohydrates worse than saturated fat? Am J Clin Nutr, 2010. 91(6): p. 1541-2.


Photo Credits:
“How Much do Fruits and Vegetable Cost?” by U.S. Department of Agriculture is licensed under CC-BY-ND 2.0
“Healthy homemade school lunches” by Jennifer Chait is licensed under CC BY-SA 2.0


7 Things About Health Your Boss Wants to Know

7 Things About Health Your Boss Wants to Know

Small breaks from work can actually increase your overall productivity.

Spending long hours at the office staring at your computer could be an indication of an extreme dedication and hard work. Well, that’s how most conventional bosses judge their subordinates. In reality, taking regular short breaks from your monotonous mental tasks actually increases your productivity. Even the most gifted employee needs to detach themselves from their work and workspace to recharge their batteries. According to recent surveys [1], the human mind tends to lose focus after 50 minutes of intense mental exercise. So if taking breaks isn’t common at your workplace, it’s time you discuss the idea with your boss. To make it more planned and organized, you could schedule breaks through the following mechanisms:

  • Marking them onto your calendar
  • Jotting them down onto your To-Do list.
  • Smartphones contain several downloadable Apps which could act as reminders.
  • Find a break buddy – go for a quick tea or coffee. Socializing is by far one of the most effective mechanisms to refresh your brain.
  • You could plan several quick one-minute mini-breaks throughout the day such as refilling your water bottle or getting a tea.


Ergonomic seating arrangements- Respite from back pains and sudden medical absence.

A prevalent cause of employee medical leave requests is chronic back-pain. Since most corporate employees tend to spend over 8 hours a day sitting at their desk jobs, it is likely that a bad sitting posture will wreak havoc, and force you to opt for medical absence.

Ergonomic Chairs are very useful in preventing back pain, shoulder pain and provide adequate support to your spine while you work your way to glory. Your boss won’t be particularly pleased if team members are frequently absent owing to repetitive back pain. So choosing an Ergonomic seating arrangement actually helps in increasing employee productivity.

What does an Ergonomic Chair usually have?

  • Should have a height adjustable seat, to accommodate employees of all sizes.
  • Make sure your thighs are in parallel to the ground.
  • Depth (space from the front of the chair to the back) should be good enough.
  • How deep the cushion sinks in when sat upon.
  • Adjustable lumbar support for both height and depth.
  • The chair should provide overall back support.


Stressors outside work – Productivity dampeners

Your boss could be a wonderful human being. Team satisfaction and comfort could be his or her top priority. However, there are chances that an employee could be severely stressed due to factors outside work. Excessive pressure and demands outside work, conflicting requirements at work and family issues could all be valid reasons. In the long run, such stress-related disorders could trigger psychological disorders such as depression, anxiety, fatigue, tension, loss of professional productivity, aggression, etc. These could eventually trigger chronic medical conditions such as diabetes, a decreased immune system, and hypertension.

Common Causes for stress outside work

  • Troubled marriages
  • Family arguments and fights.
  • Divorces and legal battles.
  • Loss of financial stability and increase of debt.
  • Strained relationship with in-laws.
  • Failed long-distance relationship.
  • Duty towards ailing dependents such as elderly relatives.

Your boss should be sympathetic enough to tackle such situations as a “temporary phase” rather than branding an individual as “underperformer”. He or she could even consider talking to the employee and jointly plan out an alternative solution that could help the employee perform better at the office.


The Perfect Workload balance – Prevent CHD (coronary heart disease)

It takes time and substantial effort to building up a team of key employees, each excelling in certain skills. It is, therefore, important for a boss to ensure that the employees are healthy and motivated. Unfortunately, critical employees are the ones who are severely stressed out with mounting targets, stringent deadlines, astronomical expectations and long work hours. [7]

According to medical researchers [2], working long hours are directly linked with risk of CHD (coronary heart disease) and type 2 diabetes. Stress can also trigger excessive production of adrenaline 3 that spikes up the blood pressure.

So, the key to enhanced performance and productivity is to divide the work so that it doesn’t overburden the employee. One way of dividing the work is to allocate tasks among subordinates depending upon individual past performances. Certain employees work quicker than the others. While some of the employees are quick with analytical tasks, the others could be better repetitive work. The idea is to keep the employees healthy and to keep them motivated.


Office Exercise and Fitness Balls: Keeping your Employees fit

stretchA team can function seamlessly if each of the team members are fit and fresh. You could ask your boss to motivate the team to take fitness breaks rather than repeated coffee or snacks breaks. A brisk walk, simple stretching exercises could be very helpful in reducing mental fatigue. Standing burns more calories than sitting does. Your boss could also introduce the use of a firmly inflated fitness ball instead of the regular chairs. The fitness ball not only improves your overall body balance but also tones your core muscles.


Drinking enough water- keep hydrated

Remember, water is an absolutely indispensable element [4] when it comes to smooth body functioning. Employees usually don’t consume sufficient water, especially on days when the workload is on the higher side. Since employees spend a substantial time of their day at work, the office arrangements should be such that employees have easy accessibility to water and beverage dispensers, fresh fruits and other fresh fruit juices. Proper water balance helps in preventing constipation and kidney stones. Also, it helps in maintaining a proper body temperature. [5]


Encourage an email- free Friday

The sedentary lifestyle at most corporate offices is finally taking a massive toll on our health. A brisk 15- minute walk could increase your productivity for next 2 hours. Many corporate organizations have instituted special email-free Fridays 6, wherein employees are encouraged to walk up to cubicles and talk to employees face-to-face rather that shooting across a quick email. The practice may include a little walking around or ‘time wastage’ as some bosses might feel, but the email-free Friday actually helps in increasing employee fitness [6].



In an era of cut-throat competition, it is essential for organizations to implement adequate measures to facilitate a healthy work environment to all employees. A healthy and motivated employee is more productive and useful to the company. Alternatively, employees should be aware of underlying health perils usually associated with sedentary lifestyle. A healthy mind and body are the key to a successful professional career.



Image Source: Pixabay


[1] Wandering mind, not a happy mind [Internet] 2010 [cited 2010 Nov 11] Available from
[2] Working long hours linked to higher risk of stroke [Internet] 2015 [cited 2015 Aug 20] Available from:
[3] Chronic stress puts your health at risk [Internet] 2013 [cited 2013 July 11] Available from
[4] Water – The Fountain of Youth! [The Internet] Available from
[5] HOW TO DRINK ENOUGH WATER [Internet] 2015 [cited 2015 Dec 28] Available from:
[6] Do You Have Sitting Disease? [The Internet] Available from
[7] Today’s Workforce—Pressed and Stressed [The Internet] Available from


A Guide on Reading Packaged Food Labels

A Guide on Reading Packaged Food Labels

To maintain a healthy diet, most of us tend to focus on whole grain, low fat meals when we go shopping. However it pays off in the long run to learn to read both the ingredients list and the entire nutrition facts table. Apart from the obvious such as the expiry date, and how to preserve the food item, the nutrition ingredients list and nutrition facts label can provide us with valuable information on what we are about to consume.


What to check in packaged food

There are a lot of things listed on a packaged food label. The name of the food, the name of the company, manufacturing country, name and contact information of supplier, ingredients list, nutrition fact table, manufacturing and expiry date, storage instruction, how to use, warning statements etc. All of this information is useful and should be read carefully before consuming the food.


Check the food label

Food label is provided in every packaged food. It contains the necessary nutrition information that may help to choose right food for diet. To understand a food label properly, you need to understand the following labels:

Serving Size
The nutrition list provided on the food package are for one serving size, however all serving sizes differ according to different manufacturers. The quantity is mentioned on the package. Tip: use the Per 100g serving to compare against other products as each ‘serving size’ differs.

Unit of the ingredients
The amount of each nutrient is given in the unit grams or milligrams.

Percent Daily Values
Besides the information of amounts in one serving, the percent (%) daily values are also mentioned. Manufacturers typically assume the daily recommended calorie amount for a person is 2,000 calories, however this is not the case for all people! Some individual require much less calorie intake per day depending on body size and physical activity levels. The section of percent daily values for each ingredient shows the recommended amount of that nutrient per 2,000 calories. Tip: focus more on the number of grams of each nutrient per 100 grams. For example: Sodium (salt) should be less than 400mg per 100g, sugar should be no more that 15g per 100g, and saturated fat should no less than 3g per 100g (1) .


Some ingredients to try and avoid

Higher Sodium
The quantity found in the processed food can elevate your blood pressure. Although sodium is a necessary nutrient for our cells, as it balances body fluid, builds muscle, and maintains the sense of taste, consuming too much is harmful. Canned food, fast food, sauces, preserved meats etc, contain sodium in high amounts. It should be limited to 1,600 mg sodium per day (equivalent to about 4 grams of salt). Sodium is listed under several names- salt, sodium benzoate or monosodium glutamate (MSG) (2).

High Fructose Corn Syrup
HFC in processed food is a contributing factor to obesity, diabetes, and heart disease. Corn syrup is used widely for its low cost and sweeter taste. It is found in sugar sweetened beverages, sweets, frozen foods, breads, and many prepackaged food items. It upsets our metabolism, and may increase the desire to eat more . It also may increase our levels of bad cholesterol (LDL). Look out for the terms ‘corn syrup’, ‘corn solid’, and ‘corn sweetener’.

Preservatives are used to prevent food from changing color, flavor, or taste. They are mainly named under BHA and BHT. They are found in cereals, jello, gum, and vegetable oil, for example. Look out for Sodium Nitrite, particularly in preserved meat and red meat, as this has also been associated with a higher risk of some cancers(3, 4)

This is an undigestive gluten protein found in wheat, which can trigger digestive and immune distress. This is available mostly in processed foods, wheat-based foods, soy sauce, onion salt, garlic salt, mustard powder for example.


Don’t get the wrong idea from these terms

The term ‘natural’ always catches our eyes. We see the word ‘natural’ in a food label and immediately decide that the food is healthy. But this is not necessarily the case. ‘Natural’ ingredients may also be processed foods. Natural sweeteners for example, such as honey or maple syrup, may be used at a higher content thus increasing the sugar content of the overall food.

Food manufacturers are not required to label a food as containing trans fat if it is less than 0.5 gm trans fat per serving. This does not mean it does not exist! Consuming trans fat on a regular basis, may increase the risk of cardiovascular disease, diabetes, insulin resistance and increase bad cholesterol levels. This can be avoided by avoiding foods listing ‘partially hydrogenated oil’, ‘fractioned’ or ‘hydrogenated’ in the list.

‘Reduced’ vs ‘Low’
The terms have different meaning. ‘Low’ means that particular ingredient is 30% or less of the total carbohydrate. However, ‘Reduced’ means the ingredient is at least 25% less than it was in the original version. So reduced does not necessarily mean it is in a small amount.


Keep these tips in mind when out doing your next grocery shop, and you’ll start to see some small changes in your health.


Image Source: Pixabay
Key TJ et al. Diet, nutrition and the prevention of cancer. Public Health Nutrition2004;7:187-200. DOI: 10.1079/PHN2003588.
McMillan DC et al. Obesity and cancer. Br Med J 2006;333:1109-11

5 Healthy Grab-n-go Lo-carb, Hi-protein Snack Recipes

5 Healthy Grab-n-go Lo-carb, Hi-protein Snack Recipes

We all try hard to maintain a healthy diet at home- no carbohydrates, low carbohydrate, vegan, paleo.. the list goes on! But we break ‘our’ rules often when we are in a rush, or when we travel. Candy bars, cola drinks, extra cheesy pizza, and burgers all sabotage our efforts to maintain good health. However, this need not be the case as there are so many healthy ways to fill up the tummies. Here are given recipes of five healthy snacks which are easy to make, delicious and perfect for traveling.

Orange and Vanilla Protein Truffles

Protein Balls

Truffles are a good pack-n-go food option. They are easy to make and taste amazing. Adding protein powder adds that much needed healthy ‘kick; to the recipe. The protein-packed truffle recipe here has a little citrus twist that will make this even better.

– ½ cup rolled oats
– ½ cup vanilla whey protein powder
– ½ cup vanilla pea protein powder
– ¼ cup honey (this may differ according to personal taste)
– 2/3 cup grounded almonds
– 2 tsp orange extract

1. Place all the ingredients in a food processor and blend until they are mixed properly.
2. To get the desired consistency more protein powder or milk may need to be added. If the mixture is too sticky add more protein powder, if it’s too dry add milk.
3. After all the ingredients are mixed nicely, taste test to make sure the sweetness level is OK.
4. Then form 1 inch balls from the batter and put them in refrigerator for some hours or overnight to set.
This will make almost 20 truffles.

Nutrition Facts:
Serving size: 1 truffle
Amount per serving:
Calories 75
Protein 6g
Total Carbs 5g
Total Fat 4g


Apple- Cinnamon Protein Bars

Apple Bar

Protein bars are great source of protein, and adding fruit will increase the taste. This low carb protein bar recipe is full of taste and flavors.

– 1 cup protein powder
– ½ cup almond meal or flour
– 2 tsp baking powder
– ¼ tsp salt
– 2 tsp cinnamon crushed
– ¼ tsp nutmeg
– ¼ tsp allspice
– 3 egg white
– ½ cup fat-free cottage cheese
– 1 tsp vanilla extract
– 1 medium apple – grated

1. Prepare an 8×8 inch Pyrex dish with non-sticky spray. Preheat the oven to 350 degrees.
2. In a large bowl, combine all the dry ingredients, that is, protein powder, almond meal, baking powder, cinnamon, salt, nutmeg, allspice and mix then well.
3. Take another bowl and combine egg whites, cottage cheese, vanilla and some zero-cal sweetener and mixed them nicely. Now add the dry ingredients mixture to it and mix properly.
4. Add the grated apple and mix again.
5. Pour the mixture in the dish and bake this for 25-30 minute at 350 degrees.
6. After baking, let them cool a little and then cut them into small squares.

Nutrition Facts:
Serving size: 1 square
Amount per serving
Calories 64
Protein 8g
Total Carbs 4g
Total Fat 2.4g


Chocolate Peanut Butter Pancake



Who doesn’t love chocolate? Combine that with peanut butter = heavenly. But what about calories and carb? No need to worry. This super yummy chocolate peanut butter pancake contains less carb and more protein which good for health. Another thing, kids are going to love this.

– 1 cup egg whites (from 6 medium size eggs)
– 2 tbsp cocoa powder
– 2 tbsp raw coconut flour
– 2 tbsp peanut butter
– 2 tsp baking powder

1. Take all the ingredients in a bowl and mixed them well. It should form a thick batter.
2. Heat a pan and grease it slightly with oil.
3. Pour the batter on the pan and wait for one side done.
4. Then flip it and cook until the other side is done.
5. Carry peanut butter with you and serve the pancake with it.

Nutrition Facts:
Amount per serving
Calorie 342
Protein 47g
Total carbs 25g
Total fat 17g


Bite size Broccoli Tots


Bite size munchies are all time favorite travel snacks. But the potato makes the snack a little too high in carbs, and the butter makes it a little too high in fat! Here is a recipe which replaces the potato with broccoli, packing it full of essential nutrients and vitamins. It makes the broccoli so tasty that nobody can say no to this.

– 1 broccoli head, chopped into small equal size pieces
– 2 eggs
– ½ cup onion, finely chopped
– 1 cup fat free cottage cheese
– Salt and pepper, according to taste
– ¼ cup breadcrumbs
– Muffin cup, mini muffin tray

1. Start by preheating the oven to 400 degrees.
2. Boil the broccoli without salt for 5-6 minutes. Boiling these without salt will keep their color. They should be soft after boiling. Drain them and let them cool.
3. Use paper towel to absorb the moisture from the boiled broccoli. Lay paper towel first and then place the broccoli on the top and then put another paper towel on the top of veggies. After the moisture is absorbed, chop them into smaller pieces.
4. Combine all the ingredients with broccoli in a large bowl. Add salt and pepper according to your taste.
5. Prepare the muffin tray by placing muffin cups and fill them with the batter. Use spoon to push the batter in the cups gently.
6. Bake for 18-20 minutes. The top should be light golden. If they do not stay in shape when they are taken out, bake for another 2 minutes. This will make them crispier.

Nutrition Facts:
Amount per serving
Calories 61
Protein 5g
Total Carbs 2g
Total Fat 1g

Recipe from The Two Bite Club 

SalmonSalmon Frittatas


Salmon is considered as one of the healthiest foods. It is a great source of vitamin B3, B12, D, omega-3 fat and protein. Combining this with egg will make it a perfect protein-packed food. The delicious recipe of smoked salmon frittatas is given here:

– 4 ounces smoked salmon, cut into 1/4-inch pieces
– 6 large eggs
– 8 large egg whites
– 1 tablespoon extra-virgin olive oil
– 1/4 cup diced onion
– 1/2 teaspoon salt
– 1/8 teaspoon pepper
– 4 tablespoons 1% milk
– 3 ounces 1/3-less-fat cream cheese, cubed

1. Preheat oven to 325 degrees. Take 6 ramekins and lightly coat them with oil.
2. Heat oil on a pan. Put onion and sauté for 2-3 minutes. Season it with salt and pepper and add Salmon. Cook for a few minutes and then let it cool.
3. Take the eggs, egg whites and milk in a bowl and mix. Add cream cheese and mix well.
4. Take a ramekin and add 2 table spoons of salmon mixture in it. On the top add the egg mixture and fill ¾ portion of each ramekin.
5. Place the ramekins on baking sheets and bake them for 25 minutes.
6. Check them with a toothpick. If it comes clean after inserting it in the frittatas then they are done.

Nutrition Facts:
Amount per serving
Calories 179
Protein 17g
Total Carbs 3g
Total Fat 11g

Recipe from Health


We always want to hear fresh ideas – what are your favourite lo-carb, hi-protein snacks?