Last Minute Holiday Desserts Sugar Free, Gluten Free, Low Fat

Peanut Butter Swirl Banana Bread

We’re closing in on Thanksgiving and you’re still wondering what to prepare for your guests. With such a wide range of guests in attendance, how can we manage to please them all. Here are some simple solutions that will satisfy the sweet tooth of the majority, while catering to fitness junkies and those with diabetes and gluten sensitivities.

For the recipes below I would substitute synthetic sugars for agave or other natural alternatives. Also, you may want to consider quinoa flour instead of oats for a lower glycemic index, higher nutrient dense subsitute.

Peanut Butter Banana Bread Ingredients

3 very ripe bananas

2 teaspoons vanilla

1 cup egg white

3 tablespoons unsweetened applesauce

3 tablespoons peanut butter

2 cups oats, blended to make it like a flour

3/4 cup Splenda sugar substitute

1 teaspoon baking soda

For the full recipe visit  Sugar Free, Gluten Free, Low Fat Peanut Butter Banana Bread Recipe – Food.com – 296040.

Low Carb Gluten Free Pecan Pie

  • 1 15 oz can pumpkin
  • 2 eggs
  • 2/3 cup unsweetened soy milk (or milk or cream – milk has more carbs, so adjust)
  • 1/3 cup cream
  • 1 C sugar equivalent from artificial sweetener
  • 1 teaspoon dark molasses (optional)
  • 2 teaspoon cinnamon

Click here for the complete recipe


Quinoa Turkey Stuffing Recipe – Allrecipes.com

Quinoa Stuffing / Dressing

Image by Daniel Greene via Flickr

Thanksgiving is coming up and for Americans this time of year is one of three consecutive holidays that send most fat loss and weight loss goals south. Halloween candy, Thanksgiving stuffing and Christmas parties galore. So don’t stuff yourself on breaded stuffing…Try the quinoa stuffing solution for a lower glycemic index, higher nutritional value food great for diabetics and those who want to keep their weight loss goals on track during the holidays.

Ingredients

1 cup quinoa, rinsed

2 cups water

1 onion, chopped

1 pound fresh mushrooms, sliced

2 apples – peeled, cored, and chopped

1/4 cup pine nuts

Fore more of this recipe check out Quinoa Turkey Stuffing Recipe – Allrecipes.com.

Goodbye Starbucks, Hello Protein Shake

 

Starbucks logo

Image via Wikipedia

 

Say goodbye to Starbucks in the morning and hello to a Mocha Protein Shake. I typically advocate against coffees for people because like any addiction caffeine should be monitored. You should be able to derive all the energy you need from other sources. Sure if you’re having the regular black coffee from time to time at Starbucks you should be fine, but most people are downing some form of frapuccino  or Latte with loads of useless calories and sugar and zero nutritional value. Scrap that plan and get yourself a high protein start to the morning. Don’t be afraid of the fat from the milk and peanut butter either because they’ll help keep you full longer. The banana is loaded with potassium and acts as a natural sweetener. Don’t forget the protein powder punch to cap it off for those essential building blocks your body needs to add lean muscle and burn fat.

Try this on for size

Mocha Protein Shake

Ice Cubes

1 Cup Whole or Low Fat Milk

1/3 Cup Coffee

1 Tbsp Natural Peanut Butter

1 Banana

1 Scoop Chocolate Whey Protein

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

 

Have Cake and Eat it too…Well Pie

Image representing New York Times as depicted ...

Image via CrunchBase

The New York times has been doing a series of what they call Recipes for Health in their Fitness & Nutrition section. I was first turned on to these links by a friend of mine in an email he called, “more of that quinoa stuff.” Hey the stuff is good, but apparently I’m not the only one who thinks so. Of course after finally finding it in Asia after years of complete inaccessibility I began to write about it and quite a stir has erupted. If your personal trainer or fitness professional or dietician is not talking to you about Quinoa or has no clue what it is, then you may want to reconsider their services.

Well I digressed a bit, but the point is the New York Times is going ballistic on Quinoa lately. I guess everything happens in cycles. The cool thing though is that they seem to have come up with a couple of gluten free, refined grain free and processed sugar free desserts. If only I had an oven I could get back to my days of baking.

Check  out “For Desserts Without Gluten, Crumbles Take the Cake” and “Peach or Nectarine and Blueberry Crumble, With Quinoa-Oat Topping”

What’s in Your Fridge Part II

We’re revisiting the refrigerator and asking you what else is in your fridge this month? In Bangkok it’s difficult to get Quinoa, but those of you in other regions have no excuse as it’s readily available. But what else should be in your fridge if you’re looking to shed some body fat and lose weight? We’ll take a look at five more items that you may want to consider stocking up on.

  1. Berries – Blueberries, raspberries and blackberries are all packed with cancer fighting antioxidants. Not only that, but berries have a lower glycemic index than other fruits so they will not cause such a large spike in insulin levels. This is great for diabetics, but it’s also great for people trying to lose body fat as insulin is related to fat storage in the body. Berries are also packed with loads of fiber.  Fiber is great for intestinal health and helping lower cholesterol levels. Looking for fruit to fill your fridge with then berries is the way to go. Read more of this post

101 Ways to Lose Body Fat

For the 101st post on Bangkok Personal Trainer, here is my list of 101 ways to lose body fat.

1.Eliminate Fast Food

2.Eliminate Breakfast Cereals

3.Cut Rice down or out completely

4.Cut out packaged foods

5.Eat something small and full of fiber before going to dinner parties

6.Cut out soft drinks and prepackaged juices

7.Drop the alcohol

8.Stay away from refined sugar

9.Cut out bread

10.Drop the Pasta Read more of this post

Healthy Juice Recipe

I received a gift from a client a couple of weeks ago and I thought it was wonderful. I’m always making fruit shakes and things like that so it was a very thoughtful gift. It was a little book by Tarla Dalal called Health Juices for Daily Use.  The book has tons of recipes for healthy juices that you can either make with a blender or a juicer. I’m used to making juices with my blender so I was going to make an attempt at a few of the juices using the blender until just a few days ago another client brought a juicer that she no longer had use for as she would be moving back to the United States. The timing couldn’t be any more impeccable.  So I popped open the book and found a recipe in the section titled Cleansing Juices and found an interesting one called Minty Morning.

This juice is quite simple and only contains two ingredients; oranges and mint leaves. Dalal’s book says that…

“Oranges boost overall resistance and also stimulate the salivary glands thus aiding digestion. Mint on the other hand is rich in iron and vitamin C. It is also the best digestive and cooling herb. By combining the health-giving properties of oranges with mint;  this juice makes for a powerful cleanser”

Check out the recipe.

Ingredients

4 medium sized oranges, peeled and separated into segments

8-10 sprigs of mint with leaves roughly chopped

For more of this recipe check out Tarla Dalal’s book Healthy Juices for Daily Use.

How to Make Raw Almond Milk

Making Fresh Almond Milk

Image by QuintanaRoo via Flickr

For vegetarians, vegans, or any of the health conscious folks out there, this one is for you. Almonds provide protein and essential fats and finding things to do with them can be difficult. Almond Milk is a great way to enjoy the smooth taste of almonds in a liquid form. Check out this recipe for a tasty, refreshing drink. Read more of this post

Bangkok Personal Trainer recruits Health Habits against BKK Fatty et. al.

I must say that I’ve been following this thread on twitter and there are some awesome tidbits about health and fitness. Daily I find loads of useful information from Health Habits so I just wanted to share this resource with the rest of you. In the constant struggle against the Fat friendly crew of of BKKFatty and their “no leftovers team” it was necessary to enlist the support of another health giant. Check out some of these posts from Health Habits.

Childhood Obesity

Low Carb Beats Low Fat Once Again

Slamming Summer Salmon

Doctors Ignore Obesity

Why You Should Choose Cottage Cheese over Cream Cheese?

Cottage cheese & olive tomato-based sauce for ...

Image by pykmi via Flickr

Why choose cottage cheese over cream cheese you ask? Well I’ve put together the chart below to show you the clear differences between the two. Sometimes it’s the little things that make a world of difference in our goals to lose body fat or maintain weight. As a Health & Performance Coach it is my job to find solutions. Read more of this post

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