Sunday, September 30, 2018

Low Carb Chocolate Peanut Butter Candy using Coconut Oil

On low carb days, people often think about and focus on consuming meats, poultry, fish and veggies. There is room for smart treats though, too. 


Since our carb intake is reduced, to make up for those calories and hit our daily goal, we must consume healthy fats. If you have a sweet tooth or are just craving some chocolate, try this yummy recipe on your next low carb day.

Low Carb Chocolate Peanut Butter Candy using Coconut Oil

Cook Time 10 minutes
Total Time 10 minutes
Servings 12
Author Denise Wright (MyLifeCookbook.com)

Ingredients
            •          6 T coconut Oil
            •          3 T PB
            •          3 T cocoa
            •          2 T splenda
Instructions
            1          Melt the coconut oil in a saucepan.
            2          Add the other ingredients and mix well. Do not boil.
            3          Pour into molds and freeze until solid.
            4          Pop out of molds and store in the freezer or refrigerator.
            5          Nutrition: 1 candy approx. 68 cals / 7.1g fat / 0.8g net carbs / 0.5g protein

These low carb chocolate peanut butter candies use coconut oil and 3 other ingredients for a tasty low carb treat.

If you ask me, they make a great sweet treat on low carb day, especially after a high intensity workout!




Monday, September 24, 2018

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Tips for Successful Low Carb Days

Low carb diets are a strategic way to teach our bodies to burn stored fat. When consuming fewer grams of carbs throughout the day, our bodies deplete of glycogen and reach to stored fat for energy.

Most people starting a low carb diet for the first time will struggle in the beginning and sometimes feel withdrawal like symptoms (headache, puffiness), especially if they are coming from a high carb, high processed food diet. This is caused by the transition our bodies go through while going from a sugar burner to a fat burner and adjusting to a new eating cycle.


Here are some tips for a successful low carb day:

1. Plan your meals - If you have an idea of what you are going to eat throughout the day, go ahead and log it into My Fitness Pal and check your nutrient goals. This is a great way to make sure you don't exceed your carb intake goal and lets you see where you need to make adjustments.

2. Have low carb snacks ready - Snacks are often the culprit when exceeding low carb goals. Plan your low carb snacks and have them on hand so you don't have to think about it. Nuts, raw veggies, jerky, even a protein shake are great low carb snack ideas.

3. Drink plenty of water - Avoid carb loaded drinks and instead drink lots of water. Staying hydrated will prevent cravings and help flush the body as it processes all the protein and healthy fats you are consuming during your eating window.

4. Vary your foods - It's good to have go-to protein choices, but keep it interesting by mixing in different proteins. Instead of always going for the chicken recipes, try fish, sausage, pork. Also, try preparing foods in new ways, like mashed or riced cauliflower!

5. Consume healthy fats - Healthy fats like fish, nuts, avocado, oils, will help you feel full and will help you reach your calorie goal for the day. Healthy fats have more calories per gram than protein and carbs.


Consuming an intentional low carb diet will help turn our bodies into fat burning machines. In the FASTer Way to Fat Loss® program we cycle low carb days and regular carb days. Click here to learn more about my bootcamps and I will show you how to pair workouts with low carb days for optimal results!



Saturday, September 22, 2018

5 Reasons NOT to Skip Leg Day!

Saturday's are leg day around here and in the FASTer Way to Fat Loss® program we work them pretty hard!

If you are still wondering why "never miss a leg day" is a big deal, check out these 5 reasons why you shouldn't forget to train your lower body once a week.


Leg Day - 5 reasons it’s important

1. Core and cardio - leg exercises are compound movements which mean you work multiple muscle groups and get your heart rate up

2. Better performance - strong legs mean better balance and stability during all of your activities.

3. Fat loss - training the largest muscle group means using more energy which comes from stored fat

4. Prevent back pain - strong glutes, hip flexors, quads and hamstrings keep you stabilized and will help prevent back injuries

5. Look great - toned and strong legs are sexy!


If you'd like to see some leg day exercises, follow me on IG (here) or join my FASTer Way To FASTer Way to Fat Loss® bootcamp. Get more details and a FREE starter kit here!


Wednesday, September 19, 2018

3 Intermittent Fasting Tips

Intermittent fasting has become a health and fitness industry buzz word but there's a good reason for that: it works! 

What is it? intermittent fasting is an eating schedule that alternates between a FASTED state and a FED state during a defined time period. The point of using IF is to extend your fasting window to force your body to rely on stored fat for energy.

People are often skeptical when they hear the term intermittent fasting, however I want you to know that it is an effective practice that will help your body burn fat. I've been implementing IF for over two years and feel amazing.


Here are three intermittent fasting tips that you can do to start using this strategy today!

1. Try shortening your eating window. You don't have to jump into a 16 hour fast right away. Just try something that feels doable for you. Start with a 12 hour fast, see how that feels. When you are ready, try bumping up to 14 or even 16 hours of fasting. 

2. Drink plenty of water! Staying hydrated, especially during your fasting window, is very important. Start each day with a large glass of water (or two!) and keep drinking all day. It's also ok to drink black coffee, herbal teas and BCAAs during your fast. 

3. Focus on whole foods. Break your fast with a healthy balance of protein, carbohydrates and good fats. Eating whole foods fuels our body properly, prepares our body to function optimally and fills our body with appropriate macronutrients and micronutrients to sustain our fasting period.



I fully believe in the benefits of this lifestyle and encourage you to give it a try!

Download a FREE starter kit here!







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