Baked oatmeal with green smoothies

This morning I made this great breakfast! It was the first time I tried baked oats.. It needs some time so it's perfect for the weekend and is taste goooooooood!!

Baked oatmeal:

What's in it?
-40 gr. oats
-100ml. almond milk
-1 egg
-1 scoop vanilla whey protein
-bleuberries
 (2 servings)

What to do?
Prehead the oven on 190C, mix it all together and put in in a little baking dish.. Put it in the oven for +/- 30 minutes.

Green smoothie:

What's in it?
-1 banana
-2 handsfull of frozen spinach
-Kiwi with skin
-water

What to do?
Just blend it :D

~Enjoy! Judith

After workout protein, fruit and veggie smoothie!

After your workout it's best for you if you take some protein.. Well... I hate protein shakes with water or only milk.. So I mix it up with some fruit and veggies! I don't the color doesn't look very great, but the taste is!!

What's in it?
-1 Banana
-2 hands spinach
-2 cupped hands strawberries
-1 Cupped hand frozen berries
-Splash of unsweetend soya milk
-One scoop vanilla whey protein

Makes 2 servings
+/- 75cal

What to do??
Just blend it all, sit down and enjoy!

~Judith!

Super food: Goji berries

Everybody is talking about it, super foods... There are a lot of super foods, now I'm gonna tell you about the Goji berries.

Goji berries have a long history of use in traditional Chinese medicine for the following conditions:

help eyesight

improve sexual function and fertility

strengthen the legs

boost immune function

improve circulation

promote longevity 

protect the liver

But they do even more!

 It works antiphlogistic

Reduces stress

It's better for your bloodpressure

Makes the heart stronger

It will boost your motabolism

It helps when you have insomnia

Well, I think this said enough! It's a real super food and they also taste great!
You can consume them in different way's... Use them for salad, a smoothie, eat as snack or you can even make tea of them!

Just eat one handpalm Goji berries a day and you'll notice the benifits!

~Judith

Fruit and spinach smoothie

 

 

I just made this great smoothie! You just have to try it!!

 

What's in it?

-1 pear

-3/4 banana

-10 strawberries

-1 handfull of spinach

-0,5 scoop vanilla protein

-1 spoon low fat quark

-splash of almond milk

 

What to do?

Just blend it all and enjoy!!!

 

 

~Judith

Workout 30-10-2013

 

 

It's alway's nice to share workouts :D

My workout for today:

 

Biceps:

Twisted biceps curl, 10 reps, 4 sets: 8kg

Barbell curl, 10 reps, 4 sets: 15kg

One arm cable curl, 10 reps 4 sets: 6 kg

 

Chest:

Push ups: 4 sets max reps

Low cable crossover, 10 reps, 4 sets: 6,25kg

Chest press: 10 reps, 4 sets: 27,5kg

 

Abs:

Machine crunch, 4 sets max reps: 45kg

Bicycle crunch, 4 sets max reps

Plank, 4 sets max hold

Incline sit up, 4 sets max reps

 

Cardio:

Cross trainer: 10 minutes interval training

Rowing: 1000m

Running: 10 minutes interval training

 

 

After my workout I made a nice smoothie... To build and heal the muscels.. Looks green and like poison but it taste really great!

Pear, vanilla protein, spinach and water!