Weight loss

Everything Free Carrot Muffins

If you’re like me, I LOVE snacking! Here’s one of my favourite Fall flavour inspired Apple Cinnamon Carrot Ginger muffins. The perfect sweet and spicy snack on a cool Fall day. Oh and yes, these muffins are healthy and grain/gluten/dairy/nut free, paleo and vegan (if using flax egg).

Make these ahead of time and store in an airtight freezer bag or container. Grab and go in the morning and enjoy as a mid-morning or afternoon snack!

Carrot Muffin.jpg

Prep time: 20 mins, Cook time: 35-40 mins

Serves: 12

INGREDIENTS:

1 cup grated peeled carrot (approx 2 carrots)

1 cup grated peeled/cored apple (I used Gala)

1 cup shredded unsweetened coconut

1/2 cup apple sauce or mashed ripe bananas

1/4 cup pure maple syrup

2/3 cup raisins or currants (opt)

1 tbsp grated fresh ginger

3 flax eggs (1 tbsp ground flax + 3 tbsp water = 1 egg)

1 tsp pure vanilla extract

2 cups almond flour

2 tsp ground cinnamon

1 tsp baking powder

1/2 tsp sea salt

1/4 tsp baking soda

DIRECTIONS

Preheat the oven to 350F. Line a muffin tray with muffin liners.

  1. Grate the carrots and apples (either use a food processor or grate by hand).

  2. Grate or mince the ginger with a knife.

  3. Make the flax eggs (mix it and set aside for a few minutes).

  4. Mix the wet ingredients (grated carrots/apple/ginger, apple sauce or mashed bananas, flax eggs, maple syrup, and vanilla).

  5. In a separate large bowl, mix the dry ingredients (almond flour, shredded coconut, raisins or currants, cinnamon, baking powder, salt and baking soda.

  6. Combine the wet and dry ingredients. Mix with a spoon.

  7. Scoop out the batter evenly into each muffin liner.

  8. Bake for 35-40 minutes (depending on your oven). Muffins are done when a toothpick comes out clean.

Enjoy!

How To Eat For Your Body Type

Did you know that there are three general categories of body types?  

They are called Somatotypes and the three are i) ectomorph, ii) mesomorph, and iii) endomorph.

Most people will find their natural tendencies in one of these groups, however, it's highly likely that many people won't fit perfectly into just one of the somatotypes.  Oftentimes, people will have characteristics from each type.  

One's body type may also change over time due to lifestyle choices such as nutrition and fitness.

3 Somatotypes

Somatotypes.png

Body type is more than just about looks.  Each body type has some key characteristics that determine what foods are best to eat for energy.  In general, somatotypes can provide information about the response to food intake and metabolic differences between people.

Let's look at some highlights and differences between ecto, meso, and endomorphs.

Ectomorphs

  • typically thin individuals with thinner bone structure (e.g. models, marathon runners, Gwyneth Paltrow)

  • fast metabolism

  • higher carbohydrate tolerance

Diet

  • ectomorphs can tolerate (and need) more carbs than the other somatotypes;

  • at each meal, ectomorph women should eat protein (1 palm), veggies (1 fist), carb dense foods (2 cupped handfuls), and healthy fats (1/2 thumb)

 

Mesomorphs 

  • typically medium bone structure (e.g. gymnasts, sprinters, Madonna)

  • propensity to gain lean muscle mass and maintain low body fat if active

Diet

  • a balanced diet of protein, carbs and healthy fats work best for mesomorphs;

  • at each meal, mesomorph women should eat protein (1 palm), veggies (1 fist), carb dense foods (1 cupped handful), and healthy fats (1 thumb)

 

Endomorphs 

  • typically larger bone structure and curvaceous (e.g. Beyonce, Ashley Graham, powerlifters)

  • higher amounts of total body mass and fat mass

  • generally not as efficient at burning off excess calories

  • lower carbohydrate tolerance

Diet

  • endomorphs have less tolerance for carbs (and needs) than other somatotypes;

  • at each meal, endomorph women should eat protein (1 palm), veggies (1 fist), carb dense foods (1/2 cupped handful), and healthy fats (2 thumbs)

In general, physical activity will increase your tolerance for your macronutrient intake regardless of your somatotype.

As well, our bodies will (and have) changed as we move through life or with lifestyle changes.  So the nutritional strategies we adopt may change over time.  

In general, experiment with different approaches to find what works best for you.  These are simply general guidelines for the various body types.