HOMEMADE PROTEIN BARS

HOMEMADE PROTEIN BARS

A perfect snack for any time of day so you can avoid the hidden sugar and salt.

Ingredients: 

 

1 cup peanut butter 

1/2 cup honey,

1/2 cup butter,  

2 cups oats, 

1 cup coconut,

1 cup dark chocolate chips, 

1 teaspoon vanilla extract.

 

In a saucepan (low heat) melt the peanut butter, honey and butter and stir frequently to prevent burning. Remove from heat and add the oats, chocolate, vanilla and coconut and stir until the chocolate melts. Transfer the mixture to a baking sheet with parchment paper and let cool. Then cut into small pieces and is ready to taste.

5 SNACKS RICH IN PROTEIN

An egg contains 6gr of protein and only 70 calories. you can boil and keep them in a bowl in the refrigerator for a couple of days so they are ready at any time.

 
Νuts. All kinds as long as they are  uncooked and  unsalted. Nuts are rich in fiber so as to cause the feeling of satiety. They give energy to the body. Rich in protein. Also contains vitamin E.

 
Sheep's yogurt is ideal snack  But after removing the uppers as it has a lot of fat. The shareholding has up to 20 gr of protein. You can accompany with fruit, cereals, honey,nuts. If you do not like this type yoghurt can choose the cow's.

 

Lentils. Are rich in protein, fiber, metals. Also are low in calories and almost no fat. A cup of cooked lentils has about 20gr of protein and 300 calories. The little time of preparation making them ideal for both snacks and for main course. Not a few people dealing with body building have it as snacks in small portions in the fridge.

 

Peanut butter has about 7gr of protein per two tablespoons. The advantage is that there are no saturated fat and this makes it a super healthy snack. Fearlessly consume a slice of whole grain bread with banana pieces. Perfect taste and is one of my favorites!

Mary Pan, Clinical Biologist

TOP 5 PROTEIN SOURCES FOR VEGETARIAN

1.ΒEANS

the best vegetable source of protein. 1 cup contains 15 grams of protein, but lacks of amino acids methionine and cysteine and for that reason and must be consumed with nuts and cereals.  






2.BROCCOLI 

rich in vitamins. Is good for the skin, brain, eyes and bones. A cup of cooked Broccoli contains 5.8 grams of protein.  








3.SPINACH

contains flavonoids which are anticancer.  Helps our brain, skin, eyes and bones. A cup of cooked spinach contains 5.4 grams of protein.

 







4.BRUSSELS SPROUTS

contain Vitamins A, C, K, B6, folic acid, thiamine. They have antioxidants, magnesium, phosphorus and potassium. Is a vegetable with no fat and cholesterol. Also are low sodium. 100 grams of brussels sprouts have 3.8 g of protein.






 5.ASPARAGUS

is the perfect accompaniment to the food. We can eat it as a snack. A cup contains 3 grams of protein. Are rich in vitamin A,C,E,K, vitamins complex B, selinium, magnesium, zinc, potassium. 














Mary Pan, Clinical Biologist

9 MAGIC FOODS THAT BURN FAT

1. Salmon

Is rich in omega-3 (Ω-3) fatty acids that are essencial for the breakdown of fat.

2. Yoghurt

So as egg an yoghurt is rich in protein and is effective to lose weigh. Protein stays more in the stomach while the body burns more calories in digesting proteins than carbohydrates

3. Eggs

An egg has 75 kcals and 7 gr protein. Also is rich in vitamin B12 which contributes in the fast decomposition of fat. This could be a great breakfast with a little wholemeal bread.

4.Cinnamon

Stabilizes blood sugar and this could limit the appetite especially in people with type 2 diabetes. Add cinnamon to your coffee or tea to get the feeling of sweetness.

5. Hot peppers

Have capsaicin which increases metabolism and helps in weigh loss.

6. Green tea

Is suitable for burning abdominal fat. Contains catechins, which enhances the metabolism.

7. Vinegar

Burns fat and gives nice taste in our salad with no calories.

8. Nuts

Rich in proteins, fiber, good fat for our heart. Can appease hunger directly. Is a perfect snack when we are outside the house. The moderate consumpion of walnuts can improve cholesterol levels.

9. Coffee

Activates metabolism and fat burning. We should prefere black coffee because with added sugar or milk and cream we have a full meal with many calories and fat.


Mary Pan, Clinical Biologist

STRONG AND SHINY HAIR

What we need for beautiful, shiny and strong hair? The answer is a balanced diet!

PROTEIN

Meat and seafood. Meat protein has the highest biological value. Also the meat consumption gives us Zn and Cu witch are fighting hair loss. We can get Cu while we eat dark chocolate, beans and nuts.

FOLIC ACID Contributes to cell multiplication.Green leaf vegetables such as spinach, lettuce and beans.Unfortunatelly is sensitive in high temperature (the loss is more or less 50-90%).For than reason we should consume vegetables fresh or light cooked.

VITAMIN E Nuts and olive oil.Vitamin E is the vitamin of youth.Also is antioxidant.That means that prevents the creation of free radicals and this delays the process of hair ageing.In combination with vitamin C the rule of vitamin E increased.Vitamin E can getted from olive oil,nuts,oat,spinach,eggs,fishes,green bean. Selinium is antioxidant too. Sources of selinium are fishes(also full in Ω-3),whole grains,liver,chicken fillet.

VITAMIN C Sources green and red peppers, broccoli, potatoes, oranges, lemons, Brussels sprouts.Vitamin C is important for collagen creation, a protein witch is basic for the tissue of the root of hair. Also is a great antioxidant. Prevents ageing.

VITAMIN A Is crucial for regular circle life of cells. The vitamin A deficiencies can cause dryness and fragile hair. Sources liver, dairy, eggs, butter. β-carotin is also necessary because is pro-vitamin A.Is antioxidant too and is detectable in fruits and vegetables with bright coulor as carrots, spinach, broccoli.

Maria Pan, Clinical biologist