So this time of year there are treats, chocolates, cakes and all nicey sweet foods available
They are so tempting, yet so bad
Believe it or not we can make chocolate, cakes and treat type snacks healthy too
I absolutely love cooking with protein powder, especially quick and easy pancakes
Protein will help keep you fuller for longer, prevent hunger and cravings, so it is important to choose protein with every meal, especially to aid fat loss
Protein is very important within the body for repair and is the main building block for bones, muscles, cartilage, skin and blood.
As well as being used within our bodies to make chemicals, enzymes and hormones.
Protein is very important for recovery from exercise, aiding fat loss and performance.
It helps maintain lean muscle and as I spoke about last week, muscle is very important to help protect the body and to maintain a good metabolism.
Muscle burns more calories, obviously improving and maintaining this with weight training as well as an adequate protein intake in your diet will actually help you lose fat.
Protein needs more energy to be broken down than carbohydrates or fat do so again boosting your metabolism.
Another added benefit to protein is that it makes you feel full, so you can eat less and it will actually satisfy your hunger keeping you fuller for longer.
Studies have shown that high protein diets have aided weight and most importantly fat loss, compared to those high in refined carbohydrates.
Protein is found in meats, fish, eggs, whole nuts, Dairy products, such as yoghurt and cottage cheese.
However you will still need to make the right choices.
Burgers, sausages etc which are also high in saturated fat are not healthy and have been linked to increased risk of type 2 diabetes, cardiovascular disease and even some cancers.
It is also said that beans are high in protein, however, they are actually over 70% carbohydrate so try not to replace lean animal proteins for beans as you will then be increasing your carbohydrate intake, which as we know from last weeks post, carbohydrates in abundance in your diet will prevent fat loss.
Choose lean meats, fish, free range / organic eggs.
Try to also be careful with the dairy proteins as they will raise sugar levels in the blood stream again leading to more sugar cravings later in the day.
It is important to get adequate amounts of good quality protein within your diet, especially if you are exercising.
You can supplement protein in your diet with either protein shakes or protein bars. There are lots of good products on the market, some super pricey, which are not really required unless you are competing in a sport or have special dietary requirements
Choose one that suits you and again is low in carbohydrates.
Here is a quick, easy protein pancake recipe for you to try, use these as snacks, instead of picking on chocolate, cakes and sweets
Chocolate protein pancakes:
serves 1
  •         30g oats
  •         2 egg whites
  •         1/2 scoop protein powder
  •         1/2 tsp cocoa powder
  •         1tbsp coconut oil
  •         Mix all ingredients together in a bowl
  •         Heat oil in a pan
pour the mixture into the pan and shape. Add a thin layer of honey, peanut butter, or a sprinkle of coconut to flavour.
For more yummy healthy recipes, and lots of tips and advice on leading a healthy lifestyle, then check out my Recipe Book at
My Shapes Change Fitness and Fat loss programme also contains lots of nutritional advice, recipes, eating out tips, as well as workouts and most importantly mindset coaching to help you stay on track with your goals
This programme will be kicking off in January to help educate you on how to lead a fitter, happier, healthier lifestyle
So for now I’ll say have a great day
Keep fit, happy and healthy. Invest in yourself, remember health is wealth
Emma xx