Fit food & Drinks

Clean eating, healthy recipes, food facts and much more

Fit food & Drinks

Since I was a kid Sunday’s for me have always associated with the smell of pancakes coming from the kitchen where mom is baking them! you just now that the day will be just amazing after eating a hot pancake covered with a homemade strawberry or apple jam – just sweet, sweet happiness!

But since I have turned to (the dark side) healthier cooking and lifestyle than I decided to improve also my pancakes recipe with some healthier and less caloric ingredients, so I tried my hand in baking Protein pancakes with no flour, instead using banana!
 
Must say the result is De-Li-Ci-Ous!Just finger-lickin’! Moreover it is so easy and fast!Give it a try!  RECIPE below!
..since I tried these – I have never went back to the old ones as there is no big difference in taste, well maybe there is – they taste even better! a
actually so good that you even want to play with you food…

 

My protein pancakes master class with a Domo shaped pan | www.missathletique.com

My protein pancakes master class with a Domo shaped pan

 

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Fit food & Drinks

You love traditional morning oats or oatmeal but kind bored and would like to try something else for a change? Well look no further because I have an answer for you – a semolina strawberry porridge. 

I do like my oats a lot, but sometimes you just need to switch up your morning routines and try something else as well and who said that eating clean should be boring and monotone ? Read More

Fit food & Drinks

I believe that people who loves good cuisine and especially Italian one loves as well the green, flavory made of fresh basil sauce – pesto. Mostly pesto companies starters, like mozzarella and tomatoes  or first dishes like pasta or even some gourmet plates as a decoration. (There is even an ice cream, a good one, with a pesto flavor. Must try it! Oh those crafty and innovative Italians, huh? )

What’s for me – I love basil in general and even growing it on my balcony as love it fresh and what can be better than make your own pesto sauce to your trofie (type of fresh pasta) or tomatoes dish?  Read More

Fit food & Drinks

As on Fridays I always try to reveal some of my recipes or fit food experiments an also today is not an exception as I wish to share with you my last recipe I tried my hand in – a Shrimp zoodles! It is not a new word nor discovery for a healthy food world and food trend hunters which has been obsessing about this new invention:  zucchini+noodles = zoodles! Basically you get your own (colorful) noodles without having to get the carbs of the pasta! And may I just add – they do look colorful and fun on the plate?!

So I decided to try out something for myself by mixing zoodles, shrimps and red bell pepper and this is the result – a fit diner dish that is so delicious that you will be licking your fingers and ask for more!

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Fit food & Drinks

Foody- Friday is here and today and it means another weak is behind our backs and another weekend is ahead of us. Specially difficult for the ones who are on the tight diet, like I am. Resisting food temptations is not easy, but so rewarding. So swap those aperetivo fries for a salad or make your own  aperetivo/ social gathering at home and build your own, perfect and healthy salad and snack that would save up on your calories and pocket.

Here is how I build and shop for my week ahead for salads to make it colorful, interesting, nutritious and delicious.

 

I have already shared some of my recipes of salads and office lunch so can check them out for inspiration. But this time – how to make your own salad with a nice visual that speak for itself. Read More

Fit food & Drinks

It’s been 5 days in my no-cheating, no-excuse new workout and diet challenge of 84 days and I must say I feel great! Been following my training schedule and managed to stick to all of them as well as all meals and timings. 

Sure there is also a downside, that been hungry, like, hmmm, how to better put this – all the time?! And sore, oh gosh been feeling sore like crazy (and leg day is only tomorrow..). But determined to keep up with my schedule (which you can see  HERE and download also a template to start your own training). 

As for food – I am getting on the track with the meals as well and eating 5 times per day with moderation portion. 

Here is how my meals looks like: Read More

Fit food & Drinks

As always the last week before winter holiday’s is the worst, especially when you are working and this week is one of the key to close the year. So it means: reports, overview, presentations, budget and of course meetings. hours and hours of meetings to close all the outstanding and plan the year ahead. 

As I work in a sales department it is definitely one of the most hectic time – the year-end. All the numbers and budgets to present and justify. Long story short – this week is just terrible. No gym, no social life, no nothing – just work to manage everything to close the year and leave for holiday happy. As today is already Friday than it means that : A – I survived this week, B- I survived also all the presentations and report presenting to my top management. 

I guess for me the hardest part is surviving 5-6 hour long meetings without pauses, especially because my lifestyle and diet requires to eat every 2-3 hours and my body has absolutely used to this rhythm. (You better do not mess with a hungry girl, because she is HANGRY – hungry+angry). But as going psycho or eat straight out of my meal box wouldn’t be appropriate during presentation to my bosses I came up with the best solution ever!

The most important part is preparation for not having meal by calculating your approximate time and meal you will skip. as in my case was 5 hours without eating than I mastered this way:

  •  I ate 5 min before the meeting my regular snack.
  • In a takeaway coffee cup (to avoid any questions and sneak-a-peaks in it) I prepared a protein shake  as meal substitute I could slowly sip at the second haslf of the meeting when the huger kicks in.
protein in a coffee takeway cup

25g of protein in a takeaway coffee cup to survive a long meeting

protein shake in a takeaway cup

Takeaway coffee mug works splendidly to hide what’s actually your drink – my case Vanilla Protein

(This is where protein samples comes handy. I always use MyProtein for emergencies, travels and occasions like this. )

 

 

As easy as that I substituted 1 meal with a right amount of the protein (25g) and spared “talking belly” during the meeting.

Works for me splendidly.

What about you? How are you surviving without eating long meetings?

Fit food & Drinks

As here in Italy was a long bank holidays it was a perfect occasion not only to recreate and catch up with works but also experiment with some new recipes. This time I decided to try my hand in Sweet potato snack recipe and I must say it turned out even better than I hoped. 

Easy, fast delicious and perfect snack on-the-go. Fast to prepare and need just 4 main ingredients but still delicious and filling – so win-win situation to those who want something sweet but the same time fit and something that allows you to stick to the diet (especially helpful before Christmas holiday).

The main things you need is a peanut butter and Sweet potato, some cocoa powder and some flavors for taste+ oven and a little bit of your time. Printable recipe sheet below. (HERE is recipe how to make a peanut butter at home, like I always do. SO EASY!)   Read More

Fit food & Drinks

The foggy, rainy and cold winter time is the time when we really should put emphases on boosting our immune system. The best way to do it is through a good diet and the right nutrition by consuming the right amount of vitamins that are far more efficient to fight the flu and first signs of getting sick than expensive medicine and all compressed food supplements.

So here are chart of the immune boosting foods you should be eating now.

1. Mushrooms Read More

Fit food & Drinks

Every country has it’s own eating culture and Italy is definitely leading the list of the most exquisite, various and delicious cousins in the World. As I have been living in this food mecca more than 5 years already of course I have also picked up some Italian recipes, eating habits and tips that I use and incorporate in my everyday diet and dishes to make them more various, interesting and alternative. 

One of my all time favorite snack is friselle. Which is a a kind of durum wheat bread that is a specialty of Southern Italy, in particular the Puglia region.  They have the form of donuts, they are salty and are usually accompanied by tomatoes and eaten with some oil on them to soften them.

The recipe is really simple:

Friselle with tomato and basil

Friselle with tomato and basil

 

Instructions: Take friselle soak them in a water for couple of seconds. (I usually put them under a running water as it is potable) than put on plate and add fresh tomatoes cut in cubes, some fresh basil*  and some olive oil to soften them.

Ready to be served. 

Friselle - a Specialty from South of Italy

Friselle – a Specialty from South of Italy

 

TIPS

  • In order not to make it to fall apart it must be enjoyed immediately as will not be able to hold it anymore.
  • I am growing basil on my balcony – perfect for so many dishes, especially Italian cuisine. Really easy plant to grow and take care of and doesn’t ask much attention. just watering regularly.)

This is my one of favorite Italian snacks that is fast to make, healthy and perfect between meals that I enjoy occasionally on Cheat days (usually Sundays once in while). 

 

What is your traditional, easy snack you love? 

 

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happy girl, dancer, photographer, gym-goer, Herc., traveler, dreamer, explorer, color and moment collector, healthy food and recipe discoverer and tester

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