5 Healthy Habits You Should Start Right Now

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  1. Water Before Coffee– make sure you drink at least 1 glass of water before having coffee-438416_640.jpgyour coffee and after, because coffee is dehydrating. This may also reduce the blow of a caffeine crash. On that note, try to limit the amount of coffee you drink, three cups a day doesn’t give enough time for the caffeine to leave your system, and your sleep cycle might suffer from this.

 

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2. Frequent and small– your meals should be in small portions but regular. 3 big meals a day might not work for everyone, this could cause bloating and increase your stomach size. If you want to shrink you stomach you can take 3 small meals and 2-3 snacks, this will help you feel fuller with less as your stomach size decreases.

 

 

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3. Fill with greens– this is something I’m still working on, which is filling half of my platewith greens. Veggies and salads contain fibre which helps keep you fuller for longer and has the least amount of calories. I know they probably aren’t that appealing at first but tweaking them up a little makes a big difference.

 

alarm-clock-2116007_640.jpg4. Avoid late night binging – set a time limit for when you want to have a last meal. Your digestive system needs time to rest and it’s best to avoid eating just before bed because you won’t be burning off the calories. 7pm is a good time but you can set a time for yourself

 

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5. Sleep, sleep, sleep– I’m guilty of this one too, but I’ve made some difference. 7-8 hrs, don’t tell me you only need 5 or 6, don’t tell me you’re a superhuman, cause I’m going to give it to you straight. You will crash. Hard. I was there at one point, feeling invisible cause I could run on 4 hrs of sleep and give out better than anyone else. Then it all caught up on me and now I value my sleep like nothing else. Ever wonder why cats have 9 lives, they sleep!!

 

I hope you all enjoyed this post, please like and leave a comment telling me about your favourite heathy habits. I hope to see you again soon, xoxo.

 

5 Tips to Stop Binge Eating

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#1. Meal Prep- this is a great way to plan what you eat in a day and avoid standing in front of the fridge munching on potato chips (which should not even be in there btw). If you have all your meals already prepared, you are less likely to eat mindlessly.

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#2. Cut out sugar- one of the problems with sugar is that it promotes cravings. Have you ever found yourself craving sugar then craving something salty? Sugar only intensifies your hunger.

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#3. Add mint to your diet- mint is known to help curb cravings and keep you fuller for longer. Add some mint to your tea, smoothie or water to sip throughout the day.

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#4. Breakfast is key- make sure your macros are well balanced in your breakfast. Most of the time we have a carb filled breakfast and although carbs are needed in your meal, you should also aim to add protein as well. Protein helps keep you fuller for longer as its breakdown requires more time and energy. You can find protein in eggs, nuts, meat, fish, and poultry and if breakfast just isn’t your thing, it can even be lunch because either way you are still breaking your fast.

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#5. Reduce Stress-  often you’ll find that binge eating is related to emotional stress, because our mind is under pressure, our bodies turn to food for comfort (like devouring a tub of ice cream after a breakup). So to prevent or stop binge eating, you need to be more aware of how your body and mind feel and try to find another form of support rather than food.

 

I hope these tips are useful to you in any way possible and that you come back for more. Thank you so much for reading and I hope to see you again next time, xoxo.

Low Carb Crackers

healthy living

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These low carb crackers are a delicious savoury snack that you can make in 15 minutes. All you need are three ingredients, that you may already have in your kitchen if you are low carb. This is such a simple recipe that you can make in batches to keep over the week, by simple doubling the recipe.

Ingredients:

  • 1 cup almond flour
  • 1 egg
  • 1/4 tsp salt
  • spices (optional)

 

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Directions:

  1. Combine the almond flour, salt and spices of your choice together.
  2. Mix in the beaten egg to form a dough.
  3. Roll the dough between two sheets of baking paper.
  4. Cut the rolled out dough into any desired shape.
  5. Bake in the oven on a baking sheet for 10 mins at 170º C or until they harden.
  6. Leave them to cool completely before taking them out.

 

Tips:

  • If you’re using almond meal (which is coarser) you only need half an egg.
  • Make sure your dough is evenly rolled out or it will cook inconsistently.
  • For spices I like to use garlic and thyme.
  • These are great with any dip or toppings.

 

Servings: 12 crackers (0.3 cm thick)

Calories: 50

 

I hope you all enjoyed this recipe, please let me know down in the comments if your do try it out. Thank you for reading and I hope you’ll stay for more, xoxo.

 

Low Carb Pancake Recipe

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This has become one of my go-to breakfasts, because it’s delicious and simple. It took me a few tries to get the recipe right, but it was definitely worth it. In this recipe I used almond and coconut flour, I haven’t tried it with other nut flours, but the ratio of these two flours are necessary to achieve the right consistency. However, you can substitute the other ingredients in this recipe.

Ingredients:

  • 1/2 cup almond flour
  • 1/4 cup coconut flour
  • stevia (to taste) (or any sweetener of choice)
  • 1/2 almond milk (or any milk of choice)
  • 2 tbsp coconut oil
  • 1 tsp vanilla essence
  • 2 eggs

Directions:

  1. Combine all the ingredients in a bowl (tip: make sure all the ingredients are at room temperature to prevent the coconut oil from solidifying)
  2. Spray a pan with coconut oil after allowing it to heat up and pour your batter in.
  3. Allow small bubbles to form on the surface of the pancakes before flipping them over.
  4. Top them with berries, almond butter or any toppings of your choice.

 

I hope you enjoyed this recipe, please leave a comment below if you do try it out. Thank you for reading and follow for more posts like this one, xoxo.

 

 

Healthy Lemon Blueberry Bars

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These lemon bars are literally one of my favorite recipes ever! They are gluten free, dairy free, low carb and guilt free. Lemon and blueberries are a perfect combination in this delicious recipe and I guarantee you won’t want to miss out on this one.

Ingredients:

  • 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1/4 cup coconut oil
  • 2 eggs
  • 1/4 cup of warm water
  • 1 tsp vanilla essence
  • 1 tsp baking powder
  • 1 cup frozen blueberries
  • Zest of two lemons
  • Juice of one lemon
  • Stevia (to taste)

Step 1: combine the eggs, vanilla, coconut oil, water, and stevia. (Tip: make sure all the ingredients are at room temperature to prevent the coconut oil from solidifying.)

Step 2: add in the almond flour, coconut flour and baking powder and mix well.

Step 3: now fold in the blueberries, lemon zest and juice.

Step 4: line a baking tin with baking sheet and spread your batter evenly.

Step 5: bake in the oven for 15-20 mins at 170°C. Put a fork through to check if the bars are fully cooked through.

Step 6: allow them to cool and slice them into bars or squares.

Level : easy

Prep Time : 15 mins

Cooking Time : 15 – 20 mins

Calories : 90

Servings : 9

5 Things to Avoid When Trying to Lose Weight

healthy living

 

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#1. Obsessive tracking– counting down to the last calorie can sometimes be frustrating and create an unhealthy mindset for your fitness journey. We might find ourselves obsessing over the number and dreading it. A way to prevent this is to track what you eat once or twice a week, just to check if you’re on the right track. Another method is to track everything at the end of the day rather than throughout the day.

 

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#2. Daily weighing– weighing yourself every single day is pointless because you’re never going to shred the pounds dramatically overnight. So doing this only discourages you and you will end up with the urge to either give up or go extreme. I’d recommend weighing yourself once or twice per month, if you find yourself going overboard.

 

 

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#3. Protein Bars– it’s often difficult to find the right energy or protein bar as these are marketed as ‘healthy’ but are often packed with sugar. They are also high in calories and are difficult to keep track of, you might find yourself binge eating them, thinking they’re only one little bar. I would suggest trying them out when you’re well into your fitness journey and are confident about your nutrition. If so, I would recommend Larabars- they have only a few ingredients and are easy to track.

 

 

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#4. Energy Drinks– needless to say these are loaded with sugar and empty calories. They have no nutritional benefit and often result in an energy crash after. If you need an energy boost, try bulletproof coffee (if you’re on a low-carb high fat diet) or a superfoods smoothie or juice.

 

 

 

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#5. Eating Out– I love eating out just as much as the next person, but I also know that it’s hard to maintain your nutrition when you’re eating out. The first obstacle is the menu- temptation will strike when you see all the forbidden meals available. Second barrier- you don’t know exactly what you’re consuming, if you’re not cooking your food its difficult to keep track of it. An example would be; you might choose a salad thinking you’re eating healthy, while the dressing on it may have more calories than the actual salad. So I would save going out to eat for a cheat day or find a healthy restaurant or café nearby, that allows you to get familiar with the menu.

 

I hope you found some of these tips useful and check out some of my other posts. Thank you for reading, xoxo.

Matcha Mint Apple Smoothie

healthy living, Matcha Recipes

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This smoothie is a great detox breakfast or snack, packed with antioxidants and a high content of chlorophyll (green pigment in the leaves) which cleanses the body of toxins. The green apples have a high fibre content, keeping you satisfied for longer and the mint not only adds flavour to the smoothie, but is also rich in nutrients such as; vitamin A, iron and manganese. In other words, this smoothie is just the energy boost you need in the morning, but without the crash.

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Ingredients:

  • 1 large green apple
  • 1/2 tsp matcha powder (unsweetened)
  • a few mint leaves
  • 1 cup almond milk (unsweetened)
  • 4-5 stevia drops (or any sweetener of choice)

 

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Directions:

  1. Throw all the ingredients in a blender, add some ice and enjoy!

 

I hope you all enjoy this recipe and please leave a comment below if you try it out, xoxo.

10 Ways To Lose Weight On Vacation

healthy living

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Vacation is a time to let go, enjoy, and forget any boundaries we’ve placed on ourselves. However, it’s normal to worry about gaining weight on holiday and often we may find ourselves indulging just a little bit too much. This usually ends in going back home, to the scale and after a few minutes, searching for ‘how to lose holiday weight’. So here are a few ways to avoid gaining weight or even losing some weight on holiday.

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#1. Hit the Gym– this is the most obvious solution; your hotel or resort probably has a
gym that’s open 24/7, so make use of it. You should remain active even when on holiday,
it’s a time to indulge, not slack off.

 

 

 

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#2. Walk– take every opportunity you have to walk; take the stairs instead of the elevator, go on a hike, walk on the beach and if possible, explore on your feet. This helps your body remain active and burn a few calories.

 

 

 

baked-goods-1846460_640#3. Plan Your Carbs– try to avoid eating carbs later on in the day, consume them earlier
on so that you can burn them throughout the day. When eating carbs later at night, they tend to be stored as fat as you’re not using up much energy when you’re sleeping.

 

 

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#4. Stay Hydrated– it’s normal to forget to get in enough water consumption when you’re
out all day, sight-seeing. So remember it’s important to drink at least 2 litres of water per day.

 

 

 

 

 

alcohol-1853327_640.jpg#5. Limit your alcohol– being high in calories and in sugar, alcohol can have a negative effect on your weight loss. Limit the amount of drinks you have, instead of cutting them out completely.

 

 

 

 

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#6. Skip a meal– when on holiday, it doesn’t hurt to skip breakfast for brunch. This will help you control your calorie intake and it’s also more practical when you’re out and about.

 

 

 

buffet-3955616_640.jpg#7. Avoid the buffet– unlimited amount of food at your disposal probably isn’t the best thing for maintaining your fitness journey. The buffet leads to eating twice as much as your usual intake and clouds your mind from deciding when to stop. Try to avoid the buffet or limit the number of plates you fill up with food- one should be enough.

 

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#8. Wait a few mins– before going to grab another plate of food, wait a few minutes- at least 10. This is because it usually take 10-15mins for your brain to understand if you are full. So to avoid overeating, leave some time in-between meals.

 

 

trout-2900325_640.jpg#9. Eat the local food– don’t waste your splurge meals on junk food that you have at home like; ice cream and burgers. Try to enjoy the local meals and try new foods that you’ve never had before. Local meals are sometimes more nutritious and have more raw foods, helping you avoid all the processed stuff.

 

 

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#10. Enjoy– in moderation. Don’t stress over counting calories and obsessing over the fear of gaining weight. Sometimes fitness journeys are mentally tiring, so allow yourself to take a step back and breathe. It’s fine to enjoy the food, that’s what vacation is all about!

 

 

I hope you all enjoyed this post, please like and follow for more tips like this, xoxo.

 

 

 

 

 

 

Healthy & Delicious Cookie recipe

healthy living

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These are seriously some of the best cookies I have ever made. I’ve mentioned before that I am allergic to nuts, but lately I’ve been experimenting with almond milk and I haven’t had any bad reactions to it, so I decided to try almond flour. Best. Decision, Ever.

These cookie are soft, chewy and taste amazing! The great thing is they are gluten free,  dairy free and super healthy. Read below to find out how to make them yourself and if some of the ingredients don’t work out for you, don’t worry I have some substitutes.

flour-3636553_640 Ingredients:

  •   2 cups almond flour
  • 1/4 cup coconut oil
  • 1 egg (or flaxseed egg)
  • 1 tsp cinnamon (optional)
  • 1tsp vanilla extract
  • 1 tsp baking powder
  • 1/4 cup coconut sugar (or maple syrup)

Directions:

  1. Add the almond flour, cinnamon, baking powder and coconut sugar to a bowl andegg-944495_640 mix well.
  2. Add in the egg, coconut oil, and vanilla and fold the ingredients together using a spatula.
  3. Line a tray with baking paper and use your hands or a spoon to scoop the dough. Tip: the dough will be more sticky and runny that regular dough, so I wet my hands  with very little water before rolling and pressing the cookie dough. This prevents it from sticking onto your hands.
  4. Bake them in the oven at 180ºC for around 10 mins (check on them regularly as they do bake fast).
  5. Sprinkle them with some more coconut sugar and cinnamon and enjoy.

 

This is just the base recipe, I have also tried other variations. You can add raw cocoa powder, vegan chocolate chips or dried fruit to make your own version. Another delicious combination would be lemon zest and ginger. I hope you all enjoy this recipe and do let me know if you try them out.

 

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Vegan Snack Bars

healthy living

This recipe is an updated version of my older recipes. It’s a great snack for people on a gluten free and vegan diet. They’re my take on the snack bars we usually buy. Energy bars on the market often contain tons of sugar and preservatives and while they are advertised as being ‘healthy’, they are actually high in unnecessary calories, thus prohibiting weight loss. People often consume two to three of these bars daily, thinking they’re healthier, but that is a common misconception. Which is why I decided to make my own, now these bars last up to 2-3 weeks in the fridge and the recipe makes about 10 bars. The recipe can be adjusted to your preference, I’ve chosen a combination I enjoy, but you can experiment with others if you like. (Cocoa nibs and coconut are also a favourite of mine)

Ingredients

  • 1 1/2 cups of gluten free rolled oats
  • 3 medium sized bananas
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/2 cup blueberries
  • 1/2 cup dried goji berries
  • 2 tbsp almond milk
  • 1tbsp chia seeds

Step 1: Blend the oats in a blender or food processor to obtain a grainy oat flour. Pour the oats into a bowl and mix in the cinnamon, chia seeds and berries.

 

Step 2: In another bowl mash the banana with a fork and add in the almond milk and vanilla.

Step 3: Fold the banana mixture into the dried ingredients to make a dough.

Step 4: Line a baking tin with parchment paper and spread the dough using a spatula or your hands.

Step 5: Bake at 170 ºC for 10-15mins. Check on them regularly as they cook pretty fast, once your fork cannot stick right through the bars, they are cooked.

Step 6: Once they’ve cooled, cut them up into bars and store them in the fridge.

 

I hope you try out this recipe, let me know  down in the comments if you do. Thank you for reading and please follow for more posts like this, xoxo.