關於 healthy recipes articles ，我們在網路上蒐集到這些相關的討論、資訊與評價

不小心(?)就連續 3 月個買了 3 次 iHerb (▼ 點開看更多 Click to open for more ▼)
這次買了許多新食材，很多想買很久，包含前陣子提到的肉桂粉、純素烏斯特醬、角豆粉等。

然後這次熊熊發現自己念錯很多單字 ...
Haha 請笑納 :)

希望購買分享對你們有所幫助。
Thanks for watching!

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影片中提到的 IN THIS VIDEO

- 食譜
• 凱薩沙拉醬 (全植物) - https://youtu.be/fQ4zBn3zN-s
• 芫荽綠田園沙拉醬 (無油) - https://youtu.be/8cmp6yQ6gLg

- 購買清單
• 蒔蘿 - https://iherb.co/C5n3b8Nc
• 芹菜籽 - https://iherb.co/n2uUUvQT
• 椰棗乾 - https://iherb.co/Bc96mqPb
• B12 - https://iherb.co/kDVA3c4N
• 烏斯特醬 - https://iherb.co/HqLvuobA
• 錫蘭肉桂粉 - https://iherb.co/dmfEPhGY
• 椰糖 - https://iherb.co/2Kg3BJU6
• 花生醬 - https://iherb.co/sAFU8pKp
• 益生菌 - https://iherb.co/wFLcq36K
• 角豆粉 - https://iherb.co/crUn8WEF
• 葛根粉 - https://iherb.co/4JPsDyow

• 此 3 次訂購產品明細
https://iherb.co/5S4HKSM3
https://iherb.co/sRRULszY
https://iherb.co/jqRhAshG

- 其它補充
• 先前買的 B12 - https://iherb.co/HxLwZvoM
• 無麩醬油 - https://iherb.co/2fWjbD55
• 椰棗介紹文 - https://www.barrelleaf.com/dates-101/
• 我的 Costco 好市多購物清單 - https://youtu.be/NUaOU8fDU54
• 肉桂粉香豆素研究 - https://www.ncbi.nlm.nih.gov/pubmed/20024932, https://www.ncbi.nlm.nih.gov/pubmed/2591993
• 自製豆漿優格 - https://youtu.be/OslMhcJqvFg
• Arrowroot 葛根粉相關研究 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279578/

- Recipes
• Vegan Caesar Salad Dressing - https://youtu.be/fQ4zBn3zN-s
• Green Salad Dressing - https://youtu.be/8cmp6yQ6gLg

- Buying List
• Dill Weed - https://iherb.co/C5n3b8Nc
• Celery Seed - https://iherb.co/n2uUUvQT
• Medjool Dates - https://iherb.co/Bc96mqPb
• B12 - https://iherb.co/kDVA3c4N
• Worcestershire Sauce - https://iherb.co/HqLvuobA
• Ceylon Cinnamon - https://iherb.co/4B4K3tDr
• Coconut Sugar - https://iherb.co/2Kg3BJU6
• Peanut Butter - https://iherb.co/sAFU8pKp
• Probiatics - https://iherb.co/wFLcq36K
• Carob Powder - https://iherb.co/crUn8WEF
• Arrowroot Starch - https://iherb.co/4JPsDyow

• Shopping List of this 3 times
https://iherb.co/5S4HKSM3
https://iherb.co/sRRULszY
https://iherb.co/jqRhAshG

- Other Stuff
• The B12 I love - https://iherb.co/HxLwZvoM
• Gluten-Free Soy sauce / Liquid Amino Acid - https://iherb.co/2fWjbD55
• Costco Shopping List - https://youtu.be/NUaOU8fDU54
• Cinnamon Studies - https://www.ncbi.nlm.nih.gov/pubmed/20024932, https://www.ncbi.nlm.nih.gov/pubmed/2591993
• Homemade Soy Yogurt - https://youtu.be/OslMhcJqvFg
• Arrowroot Study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279578/

• 上次購買 ( iHerb 12 月) 開箱影片 - https://youtu.be/80kSYLWIVwY
• iHerb 購物初體驗 First Buy - https://www.barrelleaf.com/iherb-first-buy/

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到其它地方找我 CONNECT WITH ME

• Blog - https://www.barrelleaf.com/
• Facebook - https://www.facebook.com/barrelleafstoastnotebook
• Instagram - https://www.instagram.com/barrelleaf
• Pinterest - https://www.pinterest.com/barrelleaf/

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可能對你有幫助 HELPFUL LINKS

• 我的器具與食材 - https://www.barrelleaf.com/shop/
• iHerb 購物初體驗︱經驗&開箱 - https://www.barrelleaf.com/iherb-first-buy/
• 食譜度量標準 + Q&A - https://www.barrelleaf.com/recipe-measurement/
• iHerb 購物95折 折扣碼「MOK5777」- http://www.iherb.com/?rcode=MOK5777

• Recipe Mesurement + FAQ - https://www.barrelleaf.com/recipe-measurement/
• My Tool & Ingredients - https://www.barrelleaf.com/shop/
• My iHerb Haul- https://www.barrelleaf.com/iherb-first-buy/
• iHerb 5% Off Code「MOK5777」- http://www.iherb.com/?rcode=MOK5777

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連絡我 CONTACT
• 合作相關 - nora@barrelleaf.com
• 其它問題 - https://www.facebook.com/messages/t/barrelleafstoastnotebook

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如果你喜歡我的影片，歡迎給我一個"大拇指"，鼓勵是我動力!
也歡迎分享、訂閱我的頻道，之後會有更多的影片喔! 謝謝 :)

If you like my video, wellcome to give me a thumbs up as an big encouragement to me. Welcome to share and subscribe for more videos coming up! You could also leave comments below to share your thoughts or what kind of recipe/video that you want to see.
Thank you all. Cheers! :)

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新創FB社團，歡迎大家加入 :)

自然飲食小廚房 Healthy Clean Kitchen
https://www.facebook.com/groups/1224348334357692/

Line 加入好友
https://line.me/R/ti/p/%40epo5731x

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*Note: This page contains affiliate links. Purchasing via my affiliate links supports more great content on this site at no additional cost to you.
此頁面含贊助連結，透過連結購買能透過第三方間接贊助此站，提供更豐富優質食譜與內容，您的購買並不會有任何多的附加費用。

同樣想分享我一天的飲食，而這天我有點不太舒服 (▼ 點開看更多 Click to open ▼)
所以 ... 就沒有果昔碗啦 (苦笑)

但一樣有著一些簡單美味的純素/全植物食譜。當天可能早上吃了暖呼呼的滿足燕麥粥，下午就好多了。食譜寫在下方；南瓜湯和巧克力等的甜點食譜等我!

Thank you for watching!

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其它地方找我 CONNECT WITH ME

• Blog - https://www.barrelleaf.com/
• Facebook - https://www.facebook.com/barrelleafstoastnotebook
• Instagram - https://www.instagram.com/barrelleaf
• Pinterest - https://www.pinterest.com/barrelleaf/

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連絡我 CONTACT
• 合作相關 - nora@barrelleaf.com
• 其它問題 - https://www.facebook.com/messages/t/barrelleafstoastnotebook

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影片中提到的 IN THIS VIDEO

全素香蕉麵包 Vegan Banana Bread - https://youtu.be/ivEPzKqIBnE

# ----- breakfast ----- # (English Version Below)

#香蕉椰奶燕麥粥

香蕉 1 大根, 切片, 留半根最後放表面
水 60 ml (1/4 cup)
全脂椰奶 60 ml
穀片 (muesli) - 4 Tbsp
肉桂粉 適量
亞麻籽粉 1 tsp
杏仁醬 ~1 Tbsp (自製杏仁醬 - https://youtu.be/uAHku9D5nzs)
花生醬 ~1 tsp

表面：
杏仁片
新鮮草莓
胡桃

→ 穀片是像這種的 - https://www.barrelleaf.com/mestemache-5-fruit-muesli/
→ 全素香蕉燕麥穀片 - https://youtu.be/Q6Mg_Vq3bmU
→ 更多早餐食譜 - http://bit.ly/nora-breakfast-playlist

# Banana Coconut Oatmeal
1 large banana, sliced, reseve half for toppings
60 ml (1/4 cup) water
60 ml (1/4 cup) full-fat coconut milk
4 Tbsp muesli
cinnamon
1 tsp ground flaxseed
~1 Tbsp almond butter (Homemade Almond Butter - https://youtu.be/uAHku9D5nzs)
~1 tsp peanut butter

Toppings:
sliced almonds
strawberries
pecans

→ More Breakfast Recipes - http://bit.ly/nora-breakfast-playlist

巴西豆相關研究 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693158/
巧克力餅乾影片 - https://youtu.be/4-PPYCpR8OE
巧克力餅乾食譜 - https://www.barrelleaf.com/vegan-double-chocolate-coconut-cookies/
談食材：椰棗 101 - https://www.barrelleaf.com/dates-101/
Costco 購物清單 - https://youtu.be/NUaOU8fDU54

b12 - https://iherb.co/pmHUjTSj
b12 相關研究 - https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

# ----- lunch ----- #

#沙拉

蘿蔓生菜 1 顆
紫高麗菜 1 小塊
炒洋蔥&胡蘿蔔 ~2 Tbsp (就是把蒜頭、洋蔥、胡蘿蔔都切碎、炒香)
煮熟藜麥 ~2 Tbsp
煮熟鷹嘴豆 ~3 Tbsp
煮熟花豆 ~1 Tbsp
肉桂粉 少許
薑黃粉 少許
黑胡椒粉 少許

中東白芝麻醬 2 Tbsp - https://easyfun.biz/2ReQx
非基改胺基酸醬油 2-3 tsp - https://iherb.co/2fWjbD55
蘋果醋 2-3 tsp

以上可試味道，依個人口味調整

→ 另一個常吃的全素凱薩沙拉醬 - https://youtu.be/fQ4zBn3zN-s

# salad

1 romaine lettuce
some red cabbage
~2 Tbsp stir-fried onion & carrots
~2 Tbsp cooked quinoa
~3 Tbsp cooked chickpea
~1 Tbsp cooked pinto benas

a few dashes of
ground cinnamon
ground turmeric
ground black pepper

2 Tbsp tahini
2 - 3 tsp liquid amino acid - https://iherb.co/2fWjbD5
2 - 3 tsp apple cider vinegar

Taste and adjust the amount of seasoning to your liking.

# ----- Sweets ----- #

• 免烤胡蘿蔔蛋糕+全素奶油乳酪- https://www.barrelleaf.com/vegan-no-bake-carrot-cake/
• 全素雙層藍莓乳酪蛋糕 - https://youtu.be/IwmUfuJo4F4

→ 我的甜點食譜們 - https://www.barrelleaf.com/category/recipes/desserts/

• Carrot Cake with Vegan Cream Cheese- https://www.barrelleaf.com/vegan-no-bake-carrot-cake/
• Vegan Blueberry Layered Cheesecake - https://youtu.be/IwmUfuJo4F4

→ All My Desserts Recipes - https://www.barrelleaf.com/category/recipes/desserts/


→ 自製豆漿 - https://youtu.be/-K1gUIqALYA
→ Homemade Soymilk- https://youtu.be/-K1gUIqALYA

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可能對你有幫助 HELPFUL LINKS

• 食譜度量標準 + 常見問答集 FAQ - https://www.barrelleaf.com/recipe-measurement/
• 我的器具與食材 - https://www.barrelleaf.com/shop/
• iHerb 購物初體驗︱經驗&開箱 - https://www.barrelleaf.com/iherb-first-buy/
• iHerb 購物95折 折扣碼「MOK5777」- http://www.iherb.com/?rcode=MOK5777

• Recipe Mesurement + FAQ - https://www.barrelleaf.com/recipe-measurement/
• My Tool & Ingredients - https://www.barrelleaf.com/shop/
• My iHerb Haul- https://www.barrelleaf.com/iherb-first-buy/
• iHerb 5% Off Code「MOK5777」- http://www.iherb.com/?rcode=MOK5777

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*訂閱電子報：http://eepurl.com/dvG9oL
*Subscribe to my Newsletter : http://eepurl.com/dvG9oL

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新創FB社團，歡迎大家加入 :)

自然飲食小廚房 Healthy Clean Kitchen
https://www.facebook.com/groups/1224348334357692/

-----------------------------------------------------------------
*Note: This page contains affiliate links. Purchasing via my affiliate links supports more great content on this site at no additional cost to you.
此頁面含贊助連結，透過連結購買能透過第三方間接贊助此站，提供更豐富優質食譜與內容，您的購買並不會有任何多的附加費用。

Music by Music by ikson
https://soundcloud.com/ikson/ikson-deep-dive

Meal prep recipe:
https://www.youtube.com/watch?v=PXKgkthR3nM&t=2s

Found some articles with more info for you guys:

Rough estimate for maintenance calories:
https://www.bodybuilding.com/fun/macronutcal.htm

Rough estimate for protein intake:
https://www.bodybuilding.com/fun/calpro.htm

Rough guide on bulking:
https://www.maxinutrition.com/sports/bodybuilding/What-is-Bulking/

Carbs - insulin - fatloss
https://upfitness.com/en/article_posts/food-nutrition/diet/insulin-carbs-body-fat-connection


___________________________________________________________________

Example Workout:

LISS Cardio:
30-45 mins inclined walk
incline: 11%
speed: 5.6kph
Don't hold onto the handle!


Mostly performed as a pair (like supersets)

3 x 20 reps
- 20 kg conventional deadlift
- 3 kg deadball slam

3 x 20 reps
- burpees
- 12 kg bent over row

3 x 20
- 8kg sumo squat
- push up

3 x 20
- 8 kg single leg glute bridge (20 per side)
- 2kg delt flys

3 x 20
- push ups
- 20kg straight leg deadlift

Ski Erg:
3 rounds of 2mins

abs
3 x 20 reps
- reverse crunch leg raise
- crunches
- jackknives
- 3 x 1.5mins front plank
- 3 x 1 min side plank per side

Enjoy!!

_________________________________________________________________

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https://acta.grsm.io/susanatsang2881
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Healthy Snacks & Supplements!
iHerb: https://rsnap.it/d-bYgx84
Rewards Discount: APB3033
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Body Fat % Analyzer Weighing Scale
60% off discount code
http://vpwow.com/gogreengolean
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My transformation video - How I Lost 46 Pounds:
https://www.youtube.com/watch?v=Wrw5LjQZzlM&t=10s


Gogreengolean ?

?? FOLLOW ME

➤ BLOG: https://gogreengolean.wordpress.com/
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