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Protein Packed Peanut Butter Cups

protein packed peanut butter cups

This LSF Plant Protein recipe is one of the easiest I’ve made in a while and also the most delicious! If you’re a fan of Reese’s you are going to be obsessed with these protein packed peanut butter cups! They take less than 10 minutes to make and will be ready to enjoy in under 30.

Try the recipe below 👇 and make sure to tag me on instagram when you make them!

Protein Peanut Butter Cup Recipe

Recipe makes approximately 8-19 mini peanut butter cups


healthy peanut butter cups, reeses peanut butter cups, protein desserts, healthy desserts


Combined chocolate chips and coconut oil in microwave safe bowl and microwave in 30second bursts, stirring regularly, until melted. 

In a separate bowl, mix peanut butter and vanilla protein until well combined and a doughy texture. You my need to add more protein or peanut butter depending on how runny your peanut butter is.

Line a mini muffin tin with silicon cups or use a silicone mini muffin pan. Fill bottom with melted chocolate (about 1/2tsp on each). Place in the freezer for about 10 minutes 

Remove cups from freezer and roll peanut butter mixture into small balls to fill the cups. Use as much of the mixture in each as you want – i like them super peanut buttery so I use larger balls. Place one in each pressing down slightly. 

Fill that remainder of the cups with chocolate to coat sides and top and place back in the freezer for another 10-15 minutes. 

Store your peanut butter cups in the freezer and enjoy!

Want more recipes? Checkout some of my favorites here

The post Protein Packed Peanut Butter Cups appeared first on Love Sweat Fitness.

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Vitamin B12:Benefits,Dosage,Deficiency and Foods To Cure

Vitamin B12:Benefits,Dosage,Deficiency and Foods To Cure

Hello all!!

Have you ever wondered why there is so much fuss about carbohydrates and proteins in the fitness arena?  Actually they alone are not sufficient for our existence. What more do we need? An answer to this would be – we need vitamins and minerals.

Let me talk about one vitamin at a time. Today I  shall begin with Vitamin B12.

Vitamin B12:Benefits

Generally speaking Vitamins are classified as either fat soluble or water soluble. Vitamin B12 falls in the water soluble category.

Roles played by Vitamin B12 in the body

vitamin b12 deficiency

Vitamin B12 is needed for the following:

  • The normal functioning of the brain and the nervous system
  • For the formation of blood
  • For  making our body’s genetic material
  • To assist energy metabolism

What happens when a person has a deficiency of Vitamin B12?

It can lead to vitamin B12 deficiency anemia in the person. Long before anemia sets in, B12 deficiency causes other problems that include fatigue, lethargy, weakness, memory loss and neurological and psychiatric problems. As the anemia further worsens it may cause the following symptoms:

  • stomach upset and weight loss
  • diarrhea or constipation
  • weakness, tiredness or light-headedness
  • rapid heartbeat and breathing
  • pale skin
  • sore tongue
  • easy bruising or bleeding, including bleeding gums

If the deficiency is not treated it may damage the nerve cells of the body. What seems to be a trivial deficiency is certainly a serious issue if left untreated.

What causes the deficiency of Vitamin B12?

This deficiency occurs when the vitamin is not absorbed properly by the body. Vegetarians and vegans are at a high risk as Vitamin B12 is found only in animal products. But even those who eat meat can suffer from this deficiency due to the vitamin not getting absorbed by the body.

The people falling in the following category are at risk:

  • vegetarians and vegans
  • people aged 60 or over
  • people who regularly use stomach acid suppressing drugs
  • people on diabetes drugs
  • women with a history of infertility and miscarriage

The bad news is that Vitamin B12 is the only vitamin that we can’t obtain from plants or sunlight. Studies consistently show that up to 50% of vegetarians and 80% of vegans are deficient in B12.  All the vegetarians out there need not lose heart. You would have seen food products in the market fortified with the B12 vitamin. Another way out for such people is to start taking vitamin B12 supplements.

vitamin B12 importance body

Curing the Vitamin B12 Deficiency

Treatment of this deficiency at an early stage can be done through taking vitamin B12 supplements.  Patients with an advanced stage deficiency are treated lifelong with a medically effective dose of Vitamin B12. All this needs to be done strictly under medical supervision.

Daily recommended dose of Vitamin B12 is as mentioned below:

Recommended Dietary Allowances (RDAs) for Vitamin B12






0–6 months*

0.4 mcg

0.4 mcg

7–12 months*

0.5 mcg

0.5 mcg

1–3 years

0.9 mcg

0.9 mcg

4–8 years

1.2 mcg

1.2 mcg

9–13 years

1.8 mcg

1.8 mcg

14+ years

2.4 mcg

2.4 mcg

2.6 mcg

2.8 mcg

* Adequate Intake

Foods rich in Vitamin B12

  • Fish

  •  Meat

  •  Poultry

  •  Eggs

  •  Milk and milk products.

I also happened to read that vegetarians can opt for milk products like dahi, paneer, cheese, etc. Fortified breakfast cereals like cornflakes are a useful source. So try to have a wholesome and balanced diet and ward off chances of any kind of deficiency.

Stay tuned for some more posts on other vitamin deficiencies.

Take care!

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Indian Keto Free Diet Plan For Karwa Chauth During Keto Weight Loss Journey

Indian Keto Free Diet Plan For Karwa Chauth During Keto Weight Loss Journey

Indian Keto Free Diet Plan
Indian Keto Free Diet Plan For Karwa Chauth During Keto Weight Loss Journey

Hey beautiful Indian women,

Last evening I had gone to the market and realized that finally we are all enjoying the regular celebrations and festivities after a long spell of COVID 19. The beautiful women getting henna on their palms, shopping bangles, sweets and dry fruits made me feel the Karwa Chauth magic in the air. Seeing that I thought of sharing something that all the Indian women would love to know about. Here I am sharing with you all Indian Keto Free Diet Plan For Karwa Chauth During Keto Weight Loss Journey…. Yes, you read it right, this is especially for all those women who are on a Keto weight loss journey. Keep checking on the links added in this blog as I have added a few easy weight loss recipes to it which can be great options for Karwa Chauth Sargi too.

List of goodies for Sargi you need to be ready with

Here is a list of treats and stuff which will help you be ready for a filling Ketogenic diet during the early morning first meal that is also known as Sargi.

  1. Fresh Coconut water
  2. Fresh Coconut chunks or coconut malai
  3. Curd
  4. Cottage cheese or Paneer
  5. Pomegranate seeds
  6. Apple
  7. Almonds
  8. Walnuts
  9. Spinach
  10. Besan / gram flour

As the Keto diet followers must have noticed that none of these above mentioned stuff is high on carbs so can be a great start to the Karwa Chauth fasting day. So let us begin with ….

Coconut water

After having a glass of regular water, you must start your day with coconut water. It works as a detox drink when had on an empty stomach. Coconut water is known to aid in boosting digestion as well as help you stay hydrated keeping your  electrolytes balanced.

Fresh Coconut chunks or coconut malai

Coconut chunks and coconut malai / cream is a great way to add good fats to your keto diet Sargi time. For more about the goodness of fresh coconut, check out the link here…

Almonds and Walnuts

It is a good idea to munch on a few soaked nuts like, 6 almonds, 2 walnuts, while on a ketogenic diet. These help in keeping the energy levels stable all through the day. Adding a few seeds like pumpkin, sunflower, watermelon, chia and flax seed etc can be a healthy addition to the fats content as these are all keto friendly being low carb, high fat seeds. These will surely help in keeping you feel fuller due to the dense nutrients and energy. If you soak all the seeds and nuts together, they will help in better nutrients’ absorption.

Curd / Buttermilk / Lassi

Curd can be had in the form of lassi or even added to a healthy green smoothie. For a hung curd salad recipe for a refreshing low carb start to your fasting day, check this link….

Paneer / Cottage cheese

Paneer or cottage cheese can be a wonderful addition to your early morning Sargi platter. You can have it raw or cooked any way you like. Here is an easy low carb Paneer butter masala recipe for low carb lovers….

Fresh fruits

Fresh fruits like apples, kiwi and pomegranates can be satisfying additions to your Sargi meal. You can have them in the form of chat or add in a smoothie with a spoonful of chia seeds and curd.

Besan or gram flour

If you want something really solid for the early morning Keto meal, it is time to make besan cheela. you can stuff it with paneer or have with curd. Besan being low GI is good for weight loss.

Greens like spinach

Spinach will keep you full all through the day. You can have Besan Cheela with Palak paneer or alternately add spinach leaves to your nuts, seed laden coconut milk smoothie. All you need to do is just throw everything in a blender and add Himalayan pink salt to it for added health advantage. There you go…

For the traditional Sargi lovers who are not following a low carb or Ketogenic diet, having overnight oats with chia seeds and fruits, and a cauliflower stuffed roti is something wonderfully healthy to keep you full all through the day.

Here is a very happy and satisfying Karwa Chauth to all of you wonderful Indian ladies out there.

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Are you struggling with your weight loss

Are you struggling with your weight loss?

Today’s post is a little delayed one as due to certain issues we were not able to publish new posts last week. I had been thinking about talking to my readers regarding the side effects of being over weight and let me tell you from my personal experience that the worst one is delayed periods. So let us talk about weight loss struggles and delayed periods.

As we all know, ovaries release an egg during ovulation. This happens approximately every 28 days. When there is no fertilization of egg, period start around 14 days later. Generally among married women in India, missed period is considered one of main signs of pregnancy but there might be many other reasons for delayed periods.

By the way do you know that if a woman does not menstruate for 3 months continuously, this is known as amenorrhea which affects nearly 3–4 percent  of women in general.

In this post we will share some information about various reasons for delayed periods and how this problem can be controlled with the help of workable home remedies. Most of the women panic if menstrual cycle is delayed for more than 3-4 days. (Ask Indian moms about it… hahaha)

 What are the reasons for delayed periods

Are you struggling with your weight loss
Are you struggling with your weight loss? It might have connection with your delayed periods.


We have seen that happen during lockdown and Covid19 days when we were all struggling to continue with our regular activity levels. If you have a sedentary lifestyle, there are bright chances for the delay in periods. Inactivity is quite obvious reason for the same. Oh, so if you not a heavy workout person, then it’s high time you gear up with your regular walking schedules. Housewives who indulge in active house hold work or look after kids personally, workout automatically happens for them.


Now this one is the worst culprit especially among younger lot. Most of the working women are a big time victim of stress resulting in delayed periods. The well known fact is that during stress , our body reduces amount of the hormone that makes one menstruate. Thus it is very important to learn how to de-stress. Some tips can be picked up from our previous blog posts here and here.

Lifestyle Changes

At work places the minor as well as major shift change can affect sleep time as well as relationship status. Due to such changes in lifestyle there is a sure-shot delay in periods because the body clock struggles to adjust according to these changes resulting in health problem. A consistent lifestyle is regulate everything.


If you are sick or suffer from thyroid like health issues, chances are, your periods will be delayed. If you are anemic, then also your menstrual cycle would be irregular. Those who are suffering due to this issue can read here how to ease irregular periods. Even change in your medicines can be one of the reason for the shift in cycle.

Obesity/Being Overweight

This is one of the major reasons for missing periods. Being overweight can shift your cycles and can even make it stop for good resulting in more weight gain. Ladies facing problems to conceive are advised by the gynecologists to reduce weight. There is only one solution to this problem – weightloss.

Being Underweight

Very thin and lean women who do not have enough body fat, face this problem of irregular periods. For underweight women gaining weight can solve problem. Read more about it here.

Few other causes

Biological states like Menopause, Peri-Menopause and Pregnancy are some phases in a woman’s life when her periods can be delayed. Do we need to say it aloud that you need to see and consult your doctor.

Diet matters

This is one thing I have observed that a healthy and replenishing daily diet which covers all kinds of tastes and colors can play a major role in making delayed cycles get better.

What do you think can be other reasons for delay in periods?

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These 8 Week Transformations are Serious GOALS

8 week weight loss transformation

If you need some motivation, these 8 week transformations are serious goals! Before I introduce you, I’ve just gotta say: these women are a fab representation of the insanely awesome group of girls we had crushing the challenge this year. Seriously, it was such a fun and exciting summer watching you babes absolutely slay it!! I’m so proud of our LSF community for all of the work everyone put into themselves during the challenge. And I hope you’re still loving your results!

Now, without further ado, let’s introduce you to our winners:

Grand Prize Winner: Amber

You can find Amber killing it at @amberfit2021. We did a little Q&A with her so you can get to know her and hear more about her 8 week weight loss transformation

LSF: How did you feel after the challenge?

Amber: After the challenge, I felt like I had conquered the world! I feel amazing for sticking to my goal and completing each day of the challenge. I hit my long-term weight goal and my body really started to transform. I felt stronger and healthier and I could see my results in the mirror. And mentally, I felt more in control of my emotions and more centered, which makes me a better mom and wife.  

Is there anything from the challenge that you are still sticking with? 

EVERYTHING! I had gotten consistent working out on the LSF schedule, but I wasn’t truly seeing results until I got my nutrition on point. I’ve continued to follow the basics of the 14-day shape up plan and to keep my nutrition mindset: “I eat to fuel my body.” 

What helps you stay motivated?    

I’ve learned that my energy and mood are enhanced by moving my body, and I can’t wait to do it each day. I love being accountable with the LSF community

Our amazing runner-ups!


She lost nine pounds and was able to get off her high blood pressure and prediabetic pills!! 

She said, “I think my biggest challenge was to appreciate my body! I was so shy to participate in this challenge, but everyone on the team was kind and they encouraged me. It played a part in improving my relationship with my body. I can now say that I accept my body like it is! At every step of my journey.”


Carrie lost seven pounds! 

“My fav part of the challenges is the community, live workouts when I can do those, and yummy recipes/nutrition info,” she said.

Emily, our Pink Heart Winner

Emily is so involved in our LSF community and we’re so thrilled to hear that she feels like she’s getting something in return. When we asked her about this SSU Challenge, she said, “These last six weeks taught me many things, including balance. My focus for this challenge was to create healthy habits and work on flipping the script of my inner voice when negative thoughts began creeping in.”

Pretty incredible, right? We’re so excited to hear that these women transformed not just their bodies, but also their self-love and mental balance during the challenge. That’s what it’s all about! Three cheers for our impressive, inspiring SSU winners!

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Why You Should Start Your New Years Resolutions Now

start your new years resolutions now

Don’t get me wrong. I totally get that New Year’s resolutions can be clarifying and flipping to a new calendar year can be super motivating. But WHY should we have to wait until the end of the year, when we’re totally pooped from the holiday season, to start working toward what we want?

That’s why I’m not waiting until December to launch our 2022 LSF #GOALS Planner. With it, you can start setting — and crushing — your goals today. 

start your new years resolutions now, planner, 2022 planner, goals planner, yearly planner, yearly agenda, 2022 agenda

Why goals matter

What’s the big deal with goals, anyway? And why is it important to start your new years resolutions now?

They do three really important things if you’re trying to make any kind of change.

  • They give you clarity. In order to set a goal, you have to think about what you want — and how you’re gonna get there. It can take you from “I want to feel better” to “I want to get active for 30 minutes and drink at least 65 ounces of water each day.”
  • They motivate you. From a psychology perspective, goals are enough to help you trigger new behaviors, moving you toward the change you want to make. They’re basically a way to put a little pep in your step as you head in the right direction.
  • They help you focus. Once you set a goal, you basically give yourself a recurring reminder. It’s a little thing, but it’s a little thing that can help you make the little changes that add up to big results.

And all of that is why I don’t love setting your goals at the end of the year. During and after the holidays, your brain might be a little foggy from too much sugar and alcohol, hurting your clarity. And you’re probably exhausted, so motivation is def a problem. You might push through to focus, but it probably won’t last long.

Want proof? Most people who set New Year’s Resolutions don’t even make it to February. They legit give up by January 19

Kinda depressing, right? But I have a way you can break through those challenges for a seriously great 2022. 

Start your new years resolutions now

Don’t wait until the year’s end to start setting your goals. Set aside some time to do some daydreaming. What do you really want in your life? What would your perfect 2022 look like?

From there, set your macro goals. These are the big goals that might take you a year to knock out. Dream as big as you want, because I’m gonna help you take those major goals and make them manageable. 

Then break them into micro goals

Once you have your macro goals written out, it’s time to start figuring out how you’re going to accomplish them.

For that, I use micro goals. Basically, that means taking your big goals and breaking them down into little, bite-sized pieces.

Let’s say your macro goal is to lose 10 pounds. That’s going to take some time. In fact, it might take long enough that you could lose your motivation and focus.

But if you break that macro goal down into one-pound increments, everything changes. Suddenly, you have really management steps you can make in the direction you want. 

What I really love about micro goals is that they help you fall in love with the process. Because you feel like you’re continually making progress, you’ll be a lot happier on the way to your macro goals. 

yearly planners, love sweat fitness goals planner

And use your #GOALS Planner

Real talk: you could write out your macro and micro goals on a piece of paper or a Word document. But I’ve found that finding a more fun way to capture and track your goals — and your progress — can help you stay motivated.

And that’s why you know I had to make another #GOALS Planner for 2022!

Not only is it super cute and fun, but it also gives you a focused place to track your goals, plus a whole bunch of resources to help you along the way. 

My 12-month #GOALS planner includes:

start your new years resolutions now, planner, 2022 planner, goals planner, yearly planner, yearly agenda, 2022 agenda
  • Yearly, monthly, and weekly views
  • Three pages of fun stickers
  • Insanely inspirational monthly artwork and motivational notes from me
  • 2021 reflection and 2022 goal-setting workbook pages, including a monthly macro and micro goal-setting guide
  • A monthly gratitude journal
start your new years resolutions now, planner, 2022 planner, goals planner, yearly planner, yearly agenda, 2022 agenda
  • Healthy living resource pages, including the best foods to detox and de-bloat
  • DIY self-care life face masks and essential oils
  • Stretches for PMS
start your new years resolutions now, planner, 2022 planner, goals planner, yearly planner, yearly agenda, 2022 agenda
  • Extra notes pages you can use however you want
  • A manifestation guide
  • Daydream journals
  • A super cute design (if I do say so myself)

I know, it’s a lot!! My whole thinking is that if I can make your planner something you look forward to using, you’re a whole lot more likely to keep checking in with those #goals. And that makes you more likely to stick with them. 

Getting started now means you’ll have lots of time to really think through your goals, both macro and micro, and set yourself up for success. Plus, I mean, there’s no reason you need to wait til 2022 to start using those stickers or DIY recipes!

Goals are SUCH a big part of what makes our LSF community so powerful and successful. I’m so excited to hear about your goals for the rest of 2021 and 2022!

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How To Completely Eliminate Sugar From Your Diet

How To Completely Eliminate Sugar From Your Diet

In one of my previous posts about sugar, I said sugar is like Mr. India, invisible it is 😉 , yet present in most of the things that we think have no sugar.

Sugar makes you addicted to it and you crave for it more and more. Ways to beat sugar cravings here and more about sugar addiction in my coming posts.

Lets see How To Completely Eliminate Sugar From Your Diet

 sugary lips_why sugar is evil

Step 1 – Trash refined sugar from your kitchen

This is not Mr. India, its very much visible. Replace your refined sugar in tea/coffee with Stevia. If you can’t do without sugar in some dish, use brown sugar.

Step 2 – Stop all sugary drinks

The sugary drinks include aerated drinks, sweetened coffee cans, energy drinks,processed fruit juices, soy and almond milk that you get in market.

Now you may think that you read labels before buying anything from your favorite supermarket but the people out there who market these products think we are a fool and sure we are ! You cannot trust the labels on food items these days because most of them are flawed.Secondly, the way labels are written, you will calculate in your head how many calories does it amount to, you will be confused and will end up buying. So the best way first step is to eliminate sugary drinks completely. If at all you can’t do without one, have a glass of fresh juice or a diet coke;these are not sin free but better than rest of the devils out there.

Step 3 – Get rid of junk foods

How To Completely Eliminate Sugar From Your Diet

Junk foods always have sugar whether they are sweet or not. Sweet junk food includes cookies, cakes, candies, chocolates, health bars(yeah they are as bad as junk) , ice creams etc. Popcorn, ready-made soups, chips, pasta, pizza – are all junk which have sugar , just that they don’t taste sweet. Sweet or not, junk foods are loaded with sugar and are the main culprit causing addiction. If you are not sure whether a food is junk or not, treat is as junk and walk away. When in doubt, its always better to stay away.

You might take 2-3 weeks or may be few weeks to reach this non junk state but its achievable. You may not be able to avoid junk 100% of the times but 80% achievement is too good to be true. Remember, its never about perfection but about doing a little better than the last time.

If you eat a lot of processed food, then make a list of foods that you tend to overdo and throw hem out of your kitchen . They should never make an entry in your grocery shopping list.

Step 4 – Switch from bad carbs to good carbs

When you reach here, job is half done. Pat your back ! At this stage , you body will thank you for ending the torture you have been doing by eating so much sugar and junk in the past. You might phase symptoms like headaches but hold on there, its just a matter of time. There is no going back from here.

In just few days, you would notice increased energy, glowing skin and no lethargy after having meals. You will feel less hungry and irritated.

Step 5 – Get rid of all taste adding foods

Sauces, ketchup, jams etc are some of the sides that we eat with our main meals. Tomato sauce with omelette nullifies the goodness of eggs with sugar that the sauce contains. Give it a thought !

All foods labelled healthy like low fat , low calorie, sugar free , no fat, no sugar – are all BAD. They may contain even dreadful elements like hydrogenated oil or aspartame.

Step 6 – Keep going and maintain this new way of eating

Enjoy natural/less processed food for life. After coming a long way, give your body the health it deserves. Indulge once in a while but stick to your healthy way of eating firmly. Who said healthy food can’t be tasty, check out our recipes here !

Lastly, if you can’t do it on your own and need help, join our weight loss program, details here.

Will you try eliminating sugar from your diet for life?

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Low Carb Sugar Free Chocolate Recipes

Low Carb Sugar Free Chocolate Recipes

When I began my weight loss journey, one of the most difficult task for me was to control my sweet tooth without adding to the carb count. Since I was on Atkins Diet Program and was losing loads in a jiffy, I didn’t want to hamper my progress because of any craving. This was the time when I was looking for something chocolaty and sweet without many carbs and bingo I found one wonderful recipe for chocolate which was sugar free and very low carb. I would love to share that recipe with all those who are on weight loss spree and dying to keep that one precious melt in mouth piece of chocolate on their tongues. Ummmm!!!!

And by the way did I tell you that it took me 15 mnts to get the finished product and of course less than 15 secs to polish off the lot. Before you decide to make it at home check the nutrition data for my Low Carb Dark Chocolate. (Always read labels before deciding in favor of any food product, that is what smart dieters always do.)  🙂

Nutritional Data For Low Carb Sugar Free chocolate

Each serve  —  2 thick chunks

Calories – 69

Carbs – 4 (not bad at all)

Okay! no more talking just read instructions.

Low Carb Sugar Free Chocolate Recipes

Low Carb Sugar Free Chocolate Recipes


  • 5 Tablespoons unsweetened Cocoa Powder. (I like Weikfield)
  • 5 Tablespoons (65 gms by weight) Coconut oil– room temperature (Patanjali virgin coconut oil works for me)
  • Stevia or any zero carb sweetener
  • Few drops Vanilla extract.
  • 2 Tablespoons unsweetened Coconut flakes optional

silicone candy mold or flexible Ice cube tray

Preparation: There are two ways of making these chocolates.

1. Microwave Version :

  • In a bowl, mix the cocoa, coconut oil and stevia together until thoroughly combined. It will be a thick paste.

coconut oil chocolate mix

  • Stir in vanilla extract. Taste the mixture and adjust stevia to taste.
  • Microwave the ingredients for 5 seconds, stir and microwave for 5 seconds more. Stir well.  For best results, the consistency of the chocolate mixture should be very soft, but not runny. If needed, microwave another 5 seconds. Set aside.
  • Pinch a small amount of flaked coconut into each candy pocket of the mold.
  • Spoon the chocolate mixture over the flaked coconut.
  • Refrigerate for 30 minutes or until completely solidified.

2.  No Cook Version

  • In a bowl, mix the cocoa, coconut oil and stevia together until thoroughly combined. It will be a thick paste.
  • Stir in vanilla extract. Taste the mixture and adjust stevia to taste.
  • Stir well.  For best results, the consistency of the chocolate mixture should be very soft, but not runny. If needed, add a bit more cocoa. Set aside.
  • Pinch a small amount of flaked coconut into each candy pocket of the mold.
  • Spoon the chocolate mixture over the flaked coconut/ crushed nuts.
  • Refrigerate for 30 minutes or until completely solidified.
  • Pop the chocolates out of the mold and ENJOY!

coconut oil chocolate

P.S.  There are so many ways to customize these chocolates. You can add Chopped nuts and dry fruit.

Homemade coconut oil Chocolate

Be sure to keep these chocolates refrigerated, as they are best served cold because coconut oil melts very fast.

Was this Low Carb Sugar Free Chocolate Recipes helpful to you? Let us know if you made these yummy chunks at home.

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8 Healthy Habits That Changed My Life

healthy habits that changed my life

There’s one thing that helps me stay moving toward my #goals even when I’m tired or just not feeling it. It’s pretty simple, too, now that I’ve got it set up. It’s my routine!

For real, establishing a healthy routine takes a lot of the guesswork and legwork out of making good choices for your body and your mind. And that makes it soooo much easier to stick with it. Like, the whole point of a routine is allowing yourself to kind of get into autopilot. When it’s just habit to drink enough water during the day or wake up and knock out your workout right away, you’re a whole lot more likely to keep doing these things that will help you be your healthiest.

Tbh, planning your healthy routine is pretty easy. But getting your plan to the point that it is actually a routine def requires some work. Here are a few tips that I’ve used to help myself establish my own healthy routine — and that I hope will help you! 

Make sure you enjoy it

Here’s the thing with a routine. If you absolutely hate it, it’s going to feel like a drag. And that means you’re not going to maintain it. Even if you get to the point where things are a habit, if it feels like a grind, you’re going to run out of steam eventually.

Stop trying to force yourself to do stuff you hate just because it’s healthy! If you hate running, don’t do it. Try other forms of cardio, like a dance workout, one of my HIIT videos, biking, or swimming. Same goes with those nasty-tasting health drinks. Add in LSF Plant Protein & Boosts and you’ll actually look forward to drinking your protein or smoothie or whatever.

For real, the whole point of a healthy routine is to build your best life. And if you’re not feeling what you’re doing, that’s no good! Take a step back and adjust your routine until you’re actually excited about all of the pieces of it.

Start with baby steps

Girl, establishing a routine takes time! You legit cannot rush this. So start small. 

If you’re trying to drink more water, do something easy like carrying a reusable bottle with you. If you’re trying to work out most days of the week, start with the Daily 10 in our LSF App. A ten-minute workout is such a good way to ease yourself into a regular workout routine! If you’re trying to be cleaner, start with just making your bed every morning. If you’re trying to be a little healthier, something as simple as adding one of our new boosts to your morning is such an awesome way to make it easier. 

It’s great to have big goals. But you need to make them achievable, and that means breaking them into baby steps. Look over your ideal healthy routine and pick out a few ways you can start small.

Get support

Routines, even when you love them and you’ve broken them into baby steps, can still be hard to stick with. It’s easy to get distracted and forget why you started this healthy routine in the first place. 

To help you keep your focus and keep on your A-game, I have two tips: get your friends involved and get your phone involved.

If any of your friends are also trying to establish a healthy routine, be each other’s accountability partner. Basically, make it a point to check in with each other a couple of times a week. If you know your friend is gonna be asking you about your habits lately, it’s a lot easier to make sure you’re proud of them! And if none of your gal pals are working on being healthier, tap into our LSF community on Insta!

I also DEF recommend putting some apps on your phone — like our LSF App — that remind you about (and even help you with) your routine. That way, each time you look at your phone, you have an easy little reminder to keep working toward your #goals. 

Cut yourself some slack

If you set out to stick with a healthy routine and then you never mess up once, girl, you should run for president! Most of us are going to have some days where we slip up. That is so normal, so give yourself a break!!

Maybe you’ve been in the habit of meal prepping but you’re feeling so tired one Sunday and it sounds like a huge hassle. That is so okay! Take it easy that day, and maybe plan to carve out some time on Monday for your weekly meal prep.

Or maybe you straight up have a week where you’re off your healthy routine. It happens! Don’t beat yourself up, and def don’t give up on all of the progress you’ve made. A little setback is no biggie — just get back to your routine and keep moving forward. You’ll be stronger for overcoming your challenges!

Stick with it

I’ll say it again: getting into a groove with a healthy routine takes time! Stick with it, babe. I know some experts say that it takes 21 days to make or break a habit, but I’ve actually found it’s longer than that. Give yourself a few months to really get in the swing of things. 

A healthy routine can make SUCH a difference in how you feel and look. Yep, it takes some work. But it’s sooo worth it!

The post 8 Healthy Habits That Changed My Life appeared first on Love Sweat Fitness.

8 Healthy Habits That Changed My Life published first on

How to look curvy and toned?

How to look curvy and toned?

Hello All!!

Every girl dreams of the perfect hourglass figure but the saddening truth is that it is the rarest kind of figure. About 8.4% of women have been bestowed with a perfect hourglass figure. Now don’t lose hope as help is on your way! You can follow healthy eating with the right workouts (and a few tricks!) to make your figure look like a perfect hourglass.

How to look curvy and toned?

Want to look curvy sexy and toned 2

Get your body type determined

How to look curvy and toned?

There are four basic body types namely:

  • Rectangle –

If your body shape is rectangular your shoulders, bust, waistline, and hips are almost of the same size.

  • Hourglass-

The hour-glass like figure!

  • Pyramid-

It can be your body shape if your lower body is larger than the upper portion of your body.

  • Cone-

Also the inverted triangle shape, it is the one when your shoulders are wider than your hips.

The kind of workouts needed for each one is quite different.

Workout based on your body shape

Hourglass Shape:

Yes, even if you are lucky to have this shape you need to work out! You need to do very few workouts to tone and tighten your body. Also 3-4 times a week you need to do full body fat loss circuits. Circuit training uses high-intensity aerobics and is a form of resistance training. Completing one circuit means completing all given exercises in the program.

Rectangle Shape:

Now this shape needs a curvier bottom and smaller waist to look like an hourglass figure. For that you need to do lots of workout for your lower body and a few fat loss workouts for the complete body per week. Along with that you need to club 1-2 core and upper body workouts per week.

Cone Shaped:

You need to work on your lower body clubbed with full body fat loss. To tone up the upper body you need to do upper body workouts and also core workouts. It is most difficult to convert a cone shaped body to a curvy one but you can if you are focused.

Pyramid Shaped:

For such a body to be transformed to an hourglass figure you need to work every week on your abs clubbed with full body and lower body fat loss exercises. You need to lose extra fat and the lower half needs to be toned up.

Nutrition for a toned and curvy body

Eight decades ago the average body shape of women was the hourglass shape. Surprising right? What has happened now? Well the credit goes to the all the processed food consumed by us.

Also, nowadays food has carbs, fat and proteins but lacks micronutrients. ‘Micronutrient’ means vitamins and minerals. Such food is depleted of the essential nutrients that are needed by the body to have a healthy body fat and weight. This kind of food is there everywhere. What can you do?

Tip 1: Go in for least processed food. Your options can be organic, pesticide free,grass fed dairy, hormone free that is preferably local.

Tip 2: Avoid crash dieting. Stop consuming alcohol and caffeine, say no to smoking. Reduce the consumption of high fructose corn syrup. Don’t overstrain at the gym. Try reducing your stress levels. Don’t cook too much in the microwave.

Why am I pin-pointing at all this? I am doing so because all above mentioned things tend to further drain your nutrients.

Tip 3: Go for natural supplements that can be added to your power shakes instead of adding chemical weight loss supplements. They should benefit your body and not harm the system. It should have vitamins and minerals. It would be better if it has antioxidants and pro-biotic properties too.

Prepare your mind

Now, after covering the workout and nutrition part, I am coming to the most important part and that is the mind. If your thoughts about getting a dream like figure are negative, so will be your results. Constantly feed your mind with positive images and thoughts. Ultimately the real motivation comes from within.

Stay curvy and toned!!

So are you planning to look curvy and toned according to your body shape?

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