Be Oodisha. Be fit.

19th February 2013

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THE BEST healthy cheesecake recipe- 150 calories, 9 grams protein

After many attempts at striking an Oodisha balance between delicious and healthy cheesecake, I’ve finally concocted the perfect recipe! It is absolutely delicious to the point where my boyfriend devours them, but also very healthy, using only “clean ingredients” with 9 grams of protein and 150 calories each! It’s also gluten free as long as you use protein powder without gluten. You have to try it! 

INGREDIENTS 

filling: 

• 3/4 cup nonfat cottage cheese 
• 2/3 cup nonfat plain yogurt 
• 6 oz light cream cheese/ neufchatel cheese 
• 2 T sugar (or truvia if you want to lighten it up) 
• 1 scoop EAS vanilla protein powder (or about 1/2 of a serving of whatever brand you use) 
• 1/4 tsp salt
• 2 eggs (or 4 egg whites to cut down on fat- I can’t guarantee it will taste as good though!) 
• 1/2 cup berries of your choice 

crust:

• ½ cup cashews
• 7 medjool dates (pitted)
• 1 scoop EAS vanilla protein powder (see above) 
• 1 T nonfat greek yogurt 

DIRECTIONS

1. Preheat oven to 325 degrees
2. blend crust ingredients in a food processor until they make a crumbly mixture- try not to overblend! 
3. Press crust ingredients into a pie tin, or cupcake tin to make mini cheesecakes (makes 12 mini cheesecakes) 
4. blend filling ingredients except eggs and berries in food processor until smooth. Add the eggs and pulse a few times- do not overblend!
5. pour filling on top of crust 
6. drop berries on top of filling 
7. bake for 20-25 minutes (the fork test does not work here! don’t overbake them…the filling should still be mushy)
8. refrigerate for a couple of hours or enjoy right away! 

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25th May 2012

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Replace your store bought salad dressing

I recall reading an article in glamour a couple of months ago called 7 Foods Nutritionists Wouldn’t Touch with a 10-Foot Poll, which explained that bottled salad dressings “are made with chemicals, additives and corn syrup. Doctor and dietician Christine Gerbstadt put it this way: “If I’m making a salad with fresh vegetables, why would I pour osmething orange out of a bottle onto it?” Good point! So here are 5 healthy (and much lower calorie) alternatives that taste better than the bottled counterpart anyway. Just blend em up and serve! 

Raspberry Vinagrette: 

• 1 1/4 c fresh raspberries or thawed frozen unsweetened raspberries
• 2 T  balsalmic vinegar 
• 2 T olive oil
• 1 T brown sugar 
• 1 T cider vinegar
• 1 T dijon mustard 
• 1 t dried basil
• 1 t granulated garlic 

Sesame Ginger lime:

• 2 T sesame oil
• 1 T minced fresh ginger
• 1 t granulated garlic
• 1/4 t chille powder 
• 2 T soy sauce
• 1/4 C rice vinegar
• 1 T lime juice
• 1 T honey
• 1 scallion, minced 

Creamy Ceasar: 

• I c 0% greek yogurt
• 1 garlic clove
• 1/4 cup grated parmesan cheese
• 1/8 cup white vinegar
• 1/8 cup lemon juice
• 1 T mustard
• 3 anchovies 
• 1/4 c olive oil
• pinch pepper

makes 16 2 T servings, 48 calories each

Buttermilk Ranch:

• 1/2 cup buttermilk
• 1/4 c 0% greek yogurt
• 3 T reduced fat mayo
• 1/4 c white wine vinegar
• 1 t granulated garlic 
• pinch salt and pepper 
• 1/3 cup chopped fresh herbs, such as chives, tarragon, basil or dill

makes 13 2 T servings, 12 calories each 

• 3/4 cup packed fresh cilantro
• 1/2 ripe avocado
• 1/2 cup 0% greek yogurt
• 2 scallions, chopped
• 1 clove garlic, quartered
• 1 tablespoon lime juice
• 1 teaspoon sugar
• 1/2 teaspoon salt

makes 13 2 T servings, 18 calories each 

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25th April 2012

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A lesson in nutrition (this knowledge is essential for fat loss!)

As expected, my low carb post prompted a couple of messages of people telling me why low-carb diets are unhealthy. In order to lose weight, we need to understand the science of nutrition! So here’s a message I got, and my response that I think everyone should know for their own benefit.

liveloveandworkout: My Health & Nutrition teacher says that at least 50-60% of your daily intake should be carbohydrates (your body’s favorite source of energy), 25% healthy fats and (if you’re working out) 25% protein. If you work out less, it’s supposed to be 30% fat and 20% protein for women. Carbohydrates are actually your body’s favorite source of energy, and we learned that low-carb diets can give you bad breath due to acetone caused by ketosis. AKA, bad breath and in the worst case, you can start smelling like acetone. (Nail polish remover, anyone?) So I don’t recommend that, just cut back on fats.

Me: Your health and nutrition teacher is giving you outdated information, (left over from a 1984 study that has been proven wrong) which is really disappointing because teachers should keep up with their fields

1. Carbs are your body’s “favorite” energy source because they are most easily broken down (into glucose) and accessed by your body. However, when you are trying to lose fat, you don’t want your body to get all of its energy form glucose in your blood stream, you want your body to get its energy by burning its fat stores!
2. When you eat carbohydrates, you body produces insulin, which increases activity of lipoprotein lipase (LPL). LPL is responsible for pulling fatty acids into your fat cells. When your insulin levels drop again, your body using that fat for fuel, but if you are constantly eating carbs, your insulin levels stay high.
3. The way I eat will not at all send me into ketosis. The maximum amount of carbs you can eat a day and still experience ketosis is approximately 100, but in order to undergo the extreme symptoms you describe, you would have to cut back to 30 carbs/day. I restrict myself to about 60 grams just from starches and grains, but I get another 100 grams from legumes, vegetables, fruits (fructose), and other sugars. Ketosis is not dangerous, however, for someone that needs to lose body fat.
4. After extensive research, I have found that in order to put on muscle, exercising women should eat one gram of protein for every gram of their bodyweight. For me, that’s 135g, or 540 calories from protein. I eat 1500 calories most days, so about 35% of my calories come from protein. Another 40% comes from carbs, and the last 25% comes from fat. This is a perfectly healthy ratio for someone trying to put on muscle.

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24th April 2012

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cutting back on carbs

After reading a lot of promising research on the success of low-carb diets, I decided to give it a try. Nothing extreme like the atkins diet, but I am trying to eat no more than two servings (approximately 30g carbs) daily of grains or starches, and limit any sugary foods to two servings/week. I’m not limiting my fruit intake because that would make me a miserable person. So far so good. Cravings between meals have gone down a lot, especially for sweet things, and my energy levels haven’t noticeably dropped. 

One easy way to cut carbs from your meals without feeling unsatisfied is to replace them with legumes (beans, nuts and seeds). I’d personally rather eat chickpeas or pistachios instead of rice or pasta anyway, and this strategy also ups healthy fat and protein intake. 

This is an example of one type of meal I would make using legumes: instead of my usual stir fry, I made a broccoli, garbanzo bean, and edemame salad topped with seared tuna and a sesame-lime-wasabi dressing. 355 calories, 48 grams of protein. 

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23rd April 2012

Post reblogged from The Spartan Warrior with 134 notes

Protein Cinnamon Rolls

thespartanwarrior:

Ingredients

Cinnamon Roll:

• 25g vanilla protein powder
• 10g coconut flour
• 25g unsweet apple sauce
• 4 egg whites
• 1/2 tsp cinnamon
• 1/4 tsp baking powder

Frosting:

• 3 oz 0% greek yogurt
• 1 packet sweetener
• 1/2 tsp vanilla extract
• 1-2 oz unsweetened vanilla almond milk (or water)
• sprinkle cinnamon

Combine ingredients for cinnamon roll.

Create an 8″ by 2″ rectangle with raised sides out of tin foil on a baking sheet and spray it with nonstick cooking spray. Pour cinnamon roll mix into the rectangle and bake at 350* for 10 minutes.

Combine frosting ingredients.

When cinnamon roll is done, transfer it onto a plate and discard the foil. Spread the frosting on the cinnamon roll, roll up and serve. Top with crushed walnuts, slivered almonds, cacao nibs, or berries, if desired.

Nutritional Profile

• Calories: 270
• Fat: 2g
• Carbs: 16g
• Fiber: 4g
• Protein: 44g

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20th April 2012

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Spaghetti Squash

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