THE BENEFITS: Coconut meat is rich in medium chain fatty acids, which are vital for supporting thyroid function, and is free of a common allergen found in cow’s dairy called lactose. Coconut yogurt is not only easier to digest for most but is also highly nutritious. It helps boost the metabolism, slim the waist-line, support mood and give skin a glow.

THE INCENTIVE: Making coconut yogurt at home is easier than you’d think. We’re keeping the recipe super simple and clean, avoiding the slew of preservatives and additives commonly included in store-bought versions. In addition, we can keep the sugar content extremely low. Most store-bought brands have tons of added sugar, with even the ‘plain’ flavors containing upwards of 8 grams per serving.

THE ADVANTAGE: Another advantage of culturing coconut yogurt at home is the control of the fermentation process. By fermenting at home, we can amp up the probiotic culture content, making the yogurt even more therapeutic. The more probiotics, the healthier our digestion, the clearer our skin, and the more stable and uplifted our mood.

We promise you this recipe is foolproof. All you need is a few ingredients, a jar and a warm place to store it. The rest of the magic happens on its own. Whip up a large batch – this coconut yogurt won’t last long!

HOMEMADE RAW COCONUT YOGURT

INGREDIENTS:

2 cups coconut meat* (about 2 fresh young coconuts)
3/4 cup almond milk (Pressed Juicery’s Vanilla Almond)
4 capsules probiotics, opened
1 tsp raw honey
2 tsp fresh squeezed lemon juice
pinch of sea salt

*coconut meat can be found frozen in health food stores, or it can be scooped out of a fresh, young green coconut

DIRECTIONS

Combine coconut meat, honey, lemon juice and salt into a blender or food processor. Blend on high and slowly add almond milk to thin. Note: you may not need all of the almond milk, so add until you reach a yogurt consistency.

Next, add probiotics to coconut meat mixture and blend on slow until fully mixed in.

Pour into a glass jar or mason jar. Cover with cheesecloth or other breathable fabric and secure with a rubber band or the outside rim of a mason jar lid.

Place in a warm place such as a cabinet, oven or counter top. Leave out for 24 hours to ferment.

It is now ready to enjoy! Top with fresh berries, homemade granola, or superfoods.

Cover and store in refrigerator for later use. Keeps for up to two weeks refrigerated.

@chalkboardmag

FITFACTS - 3 PROTEIN MYTHS

MYTH 01 - ‘PROTEIN MAKES YOU BULKY’

I can only blame the archaic weightlifting stereotype for this first myth. You know what I’m talking about - those big muscly guys in stringer vests training on Venice Beach. (If not, just search the hashtag #GoHardOrGoHome on Instagram.)

Eating adequate protein will aid muscle recovery after your workout, not make you ‘bulky’. An excess of calories (from any macronutrient group) may.

MYTH 02 - ‘THE 30-MINUTE ANABOLIC WINDOW’

The idea that protein needs to be consumed within 30 minutes after your workout is pretty out of date. Further research has now shown that eating protein up to 2 hours before or up to 4 hours  is sufficient enough.

So rather than slamming the post-workout protein powder in the gym changing rooms, aim to get 3-4 servings of 20-30g protein a day.

MYTH 03 - ‘YOU NEED TO DRINK PROTEIN SHAKES’

In short, no you don’t. Protein powder a called supplement for a reasons guys. Shakes have their place but there are so many ways you can increase your protein intake.

If you’re a meat eater, one chicken breast is roughly 25g protein. If you’re veggie or vegan, chickpeas, garden peas and beans are all great sources.

Convenience is a huge factor for me and how I manage to keep my intake high most days. I’m not a huge fan of shakes personally (I always forget to clean my shakers!) which is why I’m SO excited to collaborate with The Collective on their new high protein yoghurt range.

They are blend of yoghurt, quark and actual fruit. For just over 100 calories, you get 15g protein (more protein than two eggs) which is a dream. You can check them out here: www.thecollectivedairy.com/proyo

Content from https://www.thefashionfitnessfoodie.com/home/2017/6/11/3-protein-myths

(Source: thefashionfitnessfoodie.com)

All you have to do is start 

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womenshealthmag“You will always have the power to do something. Sometimes it will take a little longer than you would like, and sometimes it may be a little more extreme. But if you honestly have a goal, you can do it. You just need to figure out the right way to get there.” —@vanessahudgens⚡ 📷: @dennisleupold

@glouiseatkinson “Your mind is always the first thing to quit when training or leaning something new. Doubt creeps in, your muscles burn and your head is saying “enough, quit, you can’t do it”

Thing is though, you can. 99% of the time you have more in the tank. You’ve just gotta push through that pain barrier, shut the negative voice in your head up and keep going! Even if it is for just 3 more reps 😂 those are the ones that make the difference!”

contemporary_vegan🌱Beet falafels with beet tahini yogurt dip by @cookingforpeanuts 🌱(Serve with toasted pita bread or crudités and dressed salad.)
🌱Recipe beet falafel Peel and chop 2 medium beets into about 1 inch pieces. Toss in olive oil and roast 400F until fork tender. In food processor, pulse beets, 1 can garbanzos (rinsed and drained), 2 garlic cloves, ½ tsp ground cumin, 1 tsp baking powder, salt to taste, ¼ cup oat or almond flour, 2 tbsp lemon juice, ¼ cup chopped parsley. Pulse until combined but still chunky. Use scoop to measure out equal balls. Slightly flatten and bake on parchment-lined baking sheet about 25 minutes, until golden brown, flipping half way.
🌱Recipe beet tahini yogurt dressing Peel and chop 3 small beets into about 1 inch pieces. Toss in olive oil and roast 400F until fork tender. Blend with 2 roughly chopped garlic cloves, ¼ cup tahini, ¼ cup olive oil, ¼ cup water, ½ cup almond yogurt (or your choice), 2 tbsp lemon juice, ½ tsp salt, few turns black pepper. Blend until smooth. Add more water to reach desired consistency. Enjoy!