DISCLAIMER: This blog is meant to motivate those in pursuit of their fitness goals whether it be to lose weight, gain weight, add muscle, or to simply get fit and live a healthier lifestyle. I am by no means a personal trainer or nutritionist, the information you read will be directly from what I have learned over time through research studies and my own trial and error.

Recent Tweets @mrJav0n
Who I Follow
Posts tagged "food"











  • Frozen bananas (1 banana makes 1/2 a cup of ice-cream!
  • A few drops of water


  • Food processor or blender! 

This recipe makes me so happy! 

It turns out that frozen bananas are good for more than just dipping in chocolate. If you freeze a banana until solid, then whiz it up in a blender or food processor, it gets creamy and a little gooey, just like good custard ice cream. I was surprised at this bit of kitchen wizardry; I assumed that a blended banana would be flaky or icy. But no — it makes creamy, rich ice cream.

Some bananas, depending on their ripeness, have a bit of that green aftertaste. you can also experiment with adding in another ingredient or two, like a tablespoon of peanut butter and another of honey. Delicious!

Have you ever tried frozen-banana ice cream? Try it! It’s an easy way to stay cool and use up over-ripe bananas at the same time.


this is literally the best thing in the world. 

i love adding a little cinnamon and a hint of vanilla to it 

(via noglutesnoglory)


Roasted Chicken Quinoa Bowl with Sauteed Baby Chard and Broccoli

with recipe (link)


Banana Oatmeal Breakfast MuffinsRECIPE


2.5 cups old fashioned oats 

1 cup plain low fat greek yogurt

2 eggs

1/2 cup honey

2 tsp baking powder

1 tsp baking soda

2 TBSP ground flax seed

1 tsp vanilla

2 ripe bananas 

(via happy-healthy-kitty)


Vegan Cinnamon Pull Apart Bread / Recipe

I’m not big on sweets but i HAD to.

(via queen-lune)


Quinoa Health Benefits

Quinoa is referred to as a grain, but in actuality is a seed belonging to the same family as that of Spinach, Beets and Swiss chard. This rather ordinary looking seed has a very creamy, fluffy and crunchy texture accompanied by a nutty flavor when cooked.

Read more: http://www.fitnessrepublic.com/nutrition/quinoa-health-benefits.html

Honeyed Pecan Sweet Potato Casserole


  1. Set oven to 350 F.
  2. Place the pecans on a baking sheet and place in the oven for 4-5 minutes. Immediately remove from the oven so not to burn.
  3. To save time peeling potatoes, steam sweet potatoes until they soft. When they are finished, let them cool a bit and then easily remove the skin and strain the sweet potatoes.
  4. In a bowl, begin to mash the sweet potatoes with a masher, fork or hand blender.
  5. Add egg, almond milk, coconut oil, 1 tbsp honey, cinnamon, vanilla extract and half the pecans. Mix with a hand blender until smooth. For best results, beat the egg before adding to the sweet potato.
  6. Pour the mixture in a baking dish. Sprinkle the remaining pecans on top and then drizzle the rest of the honey over the pecans.
  7. Bake in the oven for 30-35 minutes.


Healthy Snack Bars

1 cup dates, pitted
1/4 cup honey
1/4 cup peanut butter, creamy
1 cup almonds
1 1/2 cup rolled oats

Place the dates in a blender and mix until only small pieces are left. Preheat the oven to 180 degrees and toast the oats for 15 minutes. Place oats, almonds and dates in a bowl together. Place the honey and peanut butter in a small saucepan and slowly melt over a low heat. Once smooth, pour the mixture into the oats bowl and mix thoroughly. Once combined, pour mixture into a slice tray and smooth down the top. Place in the refrigerator until hardened. Ready to serve.


honey nut steel cut oats: recipe here


Another amazing guilty peanut butter chocolate treat! 

Peanut Butter Oatmeal Chocolate Chip Cookies {flourless, no butter}


Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

 Serves: 20 cookies


1 cup creamy or chunky peanut butter

2/3 cup turbinado sugar (sugar in the raw)

1 1/2 teaspoons vanilla

2 large eggs

2/3 cup rolled oats

1 teaspoon baking soda

2/3 cup dark chocolate chips


Preheat oven to 350 degrees F

In small bowl mix together the oats and baking soda; set aside.

In a large bowl beat peanut butter, sugar, eggs and vanilla with an electric mixer until smooth, about 3 minutes. Mix in dry ingredients with a wooden spoon, then gently fold in chocolate chips.

Roll cookies into 2 inch dough balls and place onto cookie sheet 2 inches apart, then BARELY flatten the top of the cookie with your hand. The dough should be pretty sticky so if you find this method annoying, simply use a cookie scoop to drop the cookie dough onto the prepared baking sheet. The cookies may not be as round in shape and perhaps a bit thicker, but that’s okay, they will still be delicious.

Bake cookies for 9-11 minutes and remove when edges barely begin to turn a golden brown. The cookies may look a little underdone, but they will continue to cook once you remove them from the oven. Cool for 2 minutes on the cookie sheet then transfer to a wire rack to cool completely. Repeat with remaining cookie dough. Makes 16-20 cookies.

You can use less sugar or less chocolate chips to save calories — I have tried using 1/2 cup of sugar and 1/2 cup mini chocolate chips and they turned out great! 
Feel free to substitute almond butter or another nut butter in replace of peanut butter. 

This recipe is one of many amazing healthy treats I found here.


Garlic Roasted Potatoes


4 large potatoes (I used red skin potatoes)
3 spring onions
3 cloves garlic – chopped
1 large red chili – finely sliced
Salt and pepper to taste

1. Wash and clean the potatoes. Put the potatoes in a large pot of water with some salt and bring it up to boil. Continue to boil for 6-7 minutes. Drain it and let it cool down a bit.
2. Cut into wedges and transfer it to mixing bowl. Drizzle in some olive oil, salt and pepper. Toss until well combined. Line a sheet pan with some aluminum foil,grease the base of the sheet pan with some olive oil.
3. Transfer the potatoes wedges to the roasting pan in a single layer. Roast it in pre-heated 400 degree oven for 30-40 minutes until crispy and golden brown. Turn it once half way through the roasting.
4. In the meantime, heat up a tbsp of olive oil in a sauté pan. Add in the garlic and sauté until fragrant. Add in the chili and green onions. Lightly toss is around for a minute. 
5. Remove the potatoes from the oven, pour in the garlic mixture and give it a few good toss and serve immediately.