Hey Guys, welcome back! Reflecting on everything, I realise that I started this blog almost 4 years ago and while the journey has been long and challenging, I am glad I never gave it up. We are still a small community and I hope with time we can grow to reach and inspire more people.
However, I appreciate every one of my readers, which is why I’ve started on a new project. You can already guess what it’ll be from the image above and I hope you will still be here when it is finally ready. I will be creating a recipe book with all of my gluten and dairy free recipes and much much more!! I will also be giving out the first few copies for free but for a limited time only, so make sure you follow the blog and follow me on instagram @healthboss_blog to know when it comes out!
What makes this recipe book different from all the others is that it is tailored for people who are just starting off with their new healthy lifestyle as well as people who have many allergies. When I started suffering from several food intolerances and allergies, I felt frustrated because most recipes consisted of ingredients that I couldn’t have or that were too complicated. The recipes in this book are easy to make, the ingredients are simple and meals will be categorised by the amount of time/effort it takes, but majority are quick and easy. Many of them concentrate on sweet treats and desserts so let me know if there’s any recipe you’d like to see down in the comments below.
Moreover, I want to show people that balanced eating can be affordable and simple and that you don’t need the latest diet app to help you eat intuitively. What’s great is that you will be able to tailor these recipes to your liking. I want to stress that your dietary needs are yours and yours alone, so adapt any recipe to your needs.
Thank you for your support, I will still be uploading new recipes and tips on the blog but the ebook will contain a lot more as a mix of recipes and real life advice. I am not a licensed dietitian or trainer, but I am a normal foodie who understands that eating healthy isn’t as straightforward as people make it sound but I make it work. Thank you for reading. Please like and share with others and stay connected for the next update, xoxo.
If you’ve been diligent with eating healthy and tracking your calories for a while now, yet you still haven’t lost any considerable weight or fat, then hidden calories may be the reason why. We often think that when we’re eating ‘healthy’ then we should be losing weight. But weight loss and fat loss are a little more more complex than that.
Losing weight often comes down to calories in versus calories out. This means that to lose weight you would have to be in a calorie deficit, in other words, using more energy than you are consuming. When you are in a deficit, your body will turn towards other sources of energy, usually fat. This is where the difference between weight loss and fat loss comes in as the former usually does not focus on composition and the latter focuses on retaining muscle. But this is a bit more complicated and is meant for another post.
Moving on, if it all comes down to calories, then that means you can be eating healthy and not lose weight if you are in a calories surplus or on maintenance. This brings us to hidden calories; sometimes the foods we eat have way more calories than we think they do. This doesn’t mean they are bad for you, only that you have to be more conscious of your overall energy intake. You do not want to waste calories on certain things or think you are in a calorie deficit when the opposite is true.
So, let’s look at some of the hidden calories most common in our diets and what you may want to be aware of. Keep in mind that these foods are by no means bad for you. They are not ‘evil’, they are just higher in calories and when consumed in large amounts, add up to your overall calorie intake. I enjoy these things in moderation or I try to find lower calorie alternatives, but I do not obsess over them. The importance of your fitness goal is turning it into sustainable habits and eventually a lifestyle. So, let’s get into it!
#1. Dressings & Sauces
Eating a salad is healthy and most salad dressings and other sauces are considered healthy. However, dressings are often higher in calories than the whole salad, especially when you are eating out. For example, on average 1 tablespoon of vinaigrette has about 75 calories, similar to ranch dressing and 2-4 tabelspoons of that can add up. So skipping out on the dressing or opting for a lower calorie version may be a better option.
#2. Cooking Oils
We cook almost everything in oil and forget to calorie track it at times. Cooking a meal in 2-3 tbsps of oil does add calories to your overall consumption and may be the reason why you are not in a calorie deficit. 1 tablespoon of olive oil has about 120 calories and the same goes for avocado oil. You can simply be more mindful of the amount of oil you use and add it in your calorie tracking to be more accurate.
#3. Smoothies/ Smoothie Bowls
Smoothies and smoothie bowls are considered the epitome of health. It took the media by storm as every influencer started shoving smoothie bowls into their cameras. But it’s easy to loose track of how many things we’re stuffing into a blender or how many things are added to the smoothies we buy. When it comes to a smoothie, it’s best to keep things simple and aim for high protein.
#4. Almond/Peanut Butter
Almond butter is a staple in my grocery hauls. I love it it my oatmeal and on toast and you probably enjoy nut butters too. But they are higher in calories than you might think; 1 tablespoon of almond or peanut butter has about 100 calories. This doesn’t mean you can’t enjoy it, but do so in moderation so that you can have more control over your energy consumption.
#5. Protein Snacks
Last on my list of tricky foods are protein snacks. Protein snacks are often marketed as ‘healthy’ and great for your fitness goals. But processed snacks sometimes contain a lot more than just protein, they are often loaded with sugar, preservatives, and calories. Whenever you buy them it’s beneficial to check the ingredients and composition so that you know what you are consuming.
I hope you enjoyed today’s post and found something useful from it. Disclaimer: I am not a nutritionist or dietitian and the tips I share are based from personal experience. Nevertheless, I hope you like and follow to join our health boss community, xoxo.
Hey everyone, welcome back to the blog! Today’s recipe is the perfect comfort meal that you and the whole family will be able to enjoy. I have always wanted to try out chicken pot pie but never found a gluten and dairy free version, which is why I decided to make one myself. I needed a method that would make it simpler than the original and still taste delicious and it turned out better than I had hoped. My family had me making this recipe again the next day! With a golden crust and a creamy filling inside, this is the perfect chicken pot pie you can make while still keeping to your healthy meal plans. This recipe makes a 7 inch (1 inch deep) pie but you can easily double it for a bigger portion.
The best part is that the crust is super easy to make and the rest is done with basic ingredients so anyone can make it! This recipe will be in the ebook along with other quick easy meals I share. These recipes are quick because as a university student, I don’t always have the time and a one pan dish like this one is a go-to. So let’s get right into it…
3-5 Medium sized sweet potatoes
1-2 cups gluten free flour
1/2 tsp salt
1 tbsp olive oil
1 cup shredded chicken
2 cups vegetables (I used a frozen mix of bell peppers, broccoli, and mushrooms)
1-2 cup chicken stock
1 tbsp corn flour
1 tbsp olive oil
spices of choice
First boil your sweet potatoes until they are soft when you stick a fork in them. Once they’re done, allow them to cool off and then you can easily peel the skin off. I use sweet potatoes because they will help soften and bind the dough.
Now add them to a bowl, mash until smooth and add salt because they are fairly sweet.
Fold in your flour gradually; I use a 1:1 ratio. The dough should be firm, not sticky nor crumbly.
Add olive oil and continue to knead, keep adding flour if it is too sticky and doesn’t hold its shape.
Let it rest for 15-30 mins.
After divide your dough into two halves (One for the base and one for the top crust).
Roll out your first half evenly about 1/2cm thick, on parchment paper. Make sure to keep dusting with flour so that it doesn’t stick.
You can then oil your baking mould and carefully place it upside-down over the dough. You can then easily flip it using the parchment paper.
Bake the crust at 180ºC for 10-15 mins until slightly golden.
While the bottom crust is baking, you can start on your filling. Now you can either cook your chicken or use precooked or leftover chicken. I used leftover roast which I shredded.
After sautéing your chicken with some olive oil, add your vegetables. I used frozen mix vegetables to be more efficient but you can add your own chopped veggies. A couple of alternatives are: celery, chopped carrots, spinach…
Now, once your veggies are cooked, you can add your chicken stock, I made my chicken stock the night before but you can still use store bought. (I will also be adding a stock recipe soon)
You can then add any spices of choice, I added some salt, pepper, thyme and garlic powder. It’s best to have a taste test depending on how seasoned your stock is.
While that’s simmering, mix 1tbsp of corn flower in 1/2 cup of water, ensuring that there are no lumps. Add this to your filling and stir on low heat. This will replace any cream traditionally used to thicken the filling.
Once the filling is thick and creamy, you can pour it into the mould with the baked crust.
Lastly roll out your second half of the dough, press the edges together and place it over the filled pie.
Bake at 180 for 30-45 mins until it looks golden-brown, allow to cool and serve.
Let me know if you try out this recipe or if you have your own version of chicken pot pie. More tips for this recipe are coming out in the ebook so keep an eye out. Thank you for reading, please like and follow for more healthy meal ideas like this one, xoxo.
Hey guys, welcome back! In this post I’m going to be sharing what a normal day of eating during lockdown is for me. Obviously there have been some changes in the way I eat lately because my energy expenditure has decreased and my cravings have changed, nevertheless this is to help give you some inspiration if you’re running out of ideas. I’d like to preface that you do not have to follow how I eat because nutrition is something very personal, which is why I avoid sharing how many calories I eat in a day. However, I thought that a post like this could be fun and give you some ideas. Let’s work on improving our nutrition not restricting it. (If you want more what I eat in a day content, check out my instagram @healthbossblog) So here is what I eat in a day…
I admit my appetite has been hectic during lockdown and I assume I’m not alone in this. Lockdown has probably done a number not only on our physical health but our mental health as well. I personally found that I’m not as hungry in the morning as before, since I don’t can’t to the gym during lockdown, so I have breakfast a little later than usual. I am also currently intermittent fasting, with the 16/8 method which is why I usually break my fast around 11-12am. If you want to know more about how I intermittent fast, let me know down in the comments, but break my fast with some camomile tea with apple cider vinegar and honey. Then a typical breakfast for me right now is protein oats or eggs with gluten free toast.
Contrary to what you might think, I still enjoy certain foods like bread and cookies as long as they meet my caloric needs. My method of cutting isn’t as strict because I plan to take it slow and continue with it for at least a few months. Which is why I take it day by day and I don’t stress about it much. Although I’ve researched about other methods of cutting, I’ve tried to reappropriate certain methods to my own lifestyle and nutrition requirements and I urge you to do the same by starting slow.
A typical lunch for me looks like this, usually a source of protein like chicken breast or lean beaf (since I can’t have fish), with a source of carbs (quinoa, potato gnocchi, veggie pasta, or sweet potato) and some type of greens. My meals are definitely balanced, and it varies from time to time. I won’t lie there are days where I just want to eat toast, and that’s alright because I listen to my body, I eat intuitively and I don’t stress about it much. Dinner is usually the same, sometimes I have a snack in between but that depends on how filling my lunch is although I do have coffee with unsweetened almond milk throughout the day.
Dinner that day was pretty quick, using leftovers from lunch and rice paper wraps, I made gluten free spring rolls with an asian hot sauce. They were surprising low in calories but quite filling and they’re definitely one of my go-to meals. Plus I recently got into eating with chopsticks recently and although my skills are debatable, they are worth the experience when eating spring rolls and rice noodles. Usually I have a black decaf after dinner with some stevia when my fast has already started and that is it for a day.
I hope you enjoyed today’s blog post, please like and follow for more what I eat in a day’s. Thank you for reading and I look forwards to seeing you again, xoxo.
Hey guys, welcome back to the blog! Today’s post focuses more on how to eat healthy and keep yourself accountable. It’s unrealistic to think that establishing a healthy lifestyle is without its ups and downs. Even though it seems like most of us have it handled, it’s easy to lose track of life and our eating habits, especially in lockdown. Although I stuck to eating dairy and gluten free foods, I didn’t feel as good about my nutrition a few weeks ago. I didn’t feel like I was having balanced meals and I found myself binge eating almost every night. I wasn’t eating for fuel or because I was hungry, I was eating out of habit.
A month ago, I gradually started to get back onto my previous eating habits and slowly started seeing changes in my mood and energy levels. Since my goals are different to everyone else’s, these tips aren’t based on any particular goals such as weight loss or fat loss, although they are beneficial for them as well. Rather than that, these tips are useful to implement if you want to start or get back to eating healthy. My advice is to implement the ones you see fit to your lifestyle, so here they are…
#1. Food Substitutes
You don’t have to deprive yourself to eat healthy, you can simply substitute or adapt your favourite foods for healthier options. Substituting doesn’t necessarily mean less calories it means choosing foods you know will fuel you and that are wholesome with less processed ingredients and more nutrients. For example, substituting regular pasta with chickpea or lentil pasta, regular chocolate with a vegan/sugar-free alternative or choosing popcorn or pop chips over regular potato chips. Eating healthy doesn’t mean you can’t enjoy food, in fact after cleaning up my nutrition again, I found that I’ve enjoyed my meals more because they are more mindful. If you want more substitute ideas, check out my post on a sample grocery list.
#2. Intermittent Fasting
One habit I’ve gotten back into is intermittent fasting and it’s helped me a lot with binge eating. I opted for 16/8hr fast and it’s been useful for stabilising my nutrition, because between 7pm till 11 am the next day I don’t focus on food and it’s sort of liberating. Of course, if you suffer from critical binge eating then this method may not suit you, however if you need a technique to keep you accountable then this one might be worth giving a try.
There are many videos explaining the different methods of intermittent fasting; 2/5 day method, 14/12 hr method etc. You can find one which suits your lifestyle better and remember to start slow. It’s counterproductive to try out too many habits at once and if you take it to the extreme you might find yourself burning out. Remember to go at your own pace.
#3. Intuitive Eating
Even in a calorie deficit, I like to eat intuitively and choose the meals I feel like my body needs. Some days I feel like I need more food than other while some days are more carb focused and that’s ok. Eating healthy does not mean forcing yourself to eat broccoli and steamed chicken everyday, instead choose things that will fuel your body and make you feel good. Most of the time I enjoy carbs in every meal and sometimes I have breakfast for dinner, it’s all about listening to your needs. Now if you feel like your body is craving fries, try making them in the oven or air fryer instead of buying regular ones.
The whole point of intuitive eating is also eating when you’re hungry and stopping when you’re full. Don’t feel like you have to eat because it’s a certain time only because you’re hungry. If you feel like your hunger cues are messed up, try drinking water before and asking yourself if you’re actually hungry or if you’re bored or stressing. However, listen to your body and never deprive yourself if you’re hungry.
#4. Accountability Partner
I found that finding someone to accompany you in your journey to healthy eating is very beneficial. Not only can you keep each other accountable but you have moral support. When I started intermittent fasting, having someone join in made it much easier, we both would break and start our fast together. Your partner doesn’t even have to be living with you, it can be a friend over the phone or it can be your digital community.
#5. A Healthy Eating Mindset
If there’s one thing I want you to take from this, it’s that the key to eating healthy is achieving a healthy eating mindset. This isn’t a 2 week diet or 1 month plan, these are small steps you can take towards a healthier lifestyle. So if the words in your head are ‘restriction, no carbs, and no fat’ then you’ll be doing more harm than good. The last thing you want is to start labelling foods as bad or good because you can have the foods you enjoy, banning them is not necessary.
Also, don’t assume that once a person assumes a healthy lifestyle that they’ll have the perfect diet all the time. It’s normal to lose track every once in a while, don’t be too hard on yourself you’re only human. I want you to have fun with it, this shouldn’t be a punishment, learn to create your own healthy lifestyle.
I hope you enjoyed today’s post and let me know your healthy eating advice/habit down in the comments. Please like and follow for more posts like this one and follow to join the journey to living a healthy lifestyle that’s realistic. Thank you for reading, xoxo!
Hey guys, welcome back! It’s been a while since I posted a new recipe so here is my latest obsession! Protein baked oats that take less than 10 mins, can be made in the microwave, and taste like banana bread. So here’s how you can make it…
1/2 cup oats
1/2 scoop protein powder (I use Women’s Best Vegan Vanilla Protein)
1/4 cup almond milk
1/2 tsp of cinnamon
1/2 tsp baking powder
Liquid Sweetener (I use WB’s sugar free syrup)
Combine your oats, egg, almond milk, banana, protein powder, cinnamon, and baking powder in a blender until smooth.
Pour the batter into a large mug (the batter shouldn’t exceed 3/4 of the mug)
Cook in the microwave for 3 mins (depending on the level of your microwave) or you can also bake it in a muffin tin in the oven for 5-10 mins.
Allow to cool, drizzle with sweetener of choice and top with anything you like. I chose almond butter, but you can also opt for berries anything you like.
I hope you enjoy this quick recipe, let me know down in the comments what you’d like to see next and please like and follow for more, xoxo.
These almond oatmeal cookies are a quick healthy bake and are great for weight loss. They are rather filling which is why this recipe yields about 8 cookies but you can easily double it. They are also lower in calories than my usual cookie recipes because they are made with oat flour rather than regular gluten free flour but feel free to check those out as well. More Cookie recipes here.
1/2 cup coconut sugar / sugar substitute
2 cups oats
1/2 tsp cinnamon
1/2 tsp vanilla
1/2 tsp baking powder
1 tbsp almond flakes + pumpkin seeds
Combine eggs, sugar, and spices.
Blend the oats coarsely into oat flour and add the baking powder.
Fold the dry ingredients into the wet.
Form dough balls and spread each one on a baking sheet. Press the almonds and pumpkin seeds into the cookie, you can also add raisins.
Bake for 15 mins at 180°C until golden. Allow to cool down and store in an airtight container.
So that’s the quick recipe for this week. Thank you for reading, please like, share and comment if you’d like to try this recipe out and follow for more quick ideas like this one, xoxo.
Hey guys, welcome back to the blog, in this post I’m sharing a quick recipe for a gluten free fruit cake or loaf. This was pretty easy to make and should work with many adaptations so feel free to tweak it to your tastes. I am still experimenting with different flavours and ingredient combinations and I will be sharing those as well. If you have any gluten, dairy free recipes you’d like to see, please let me know down in the comments. So let’s get right into it…
2 cups gf flour
1 cup almond flour
1/4 cup coconut sugar/ erythritol sugar substitute
1/4-1/2 cup almond milk
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 cup fruit mix (raisins, dried orange)
1/2 cup blueberries
1/2 cup seeds/nuts (optional)
1 tbsp lemon juice & zest
Combine the flours, sugar and spices in a bowl.
Then whisk the eggs and milk together and combine with the dry ingredients until well combined.
You may need to adjust the flour/milk ratio depending on the type of gluten free you’re using. I used a local blend but you will want a thick cake batter texture.
Fold in the fruit into the batter and pour into your mould, you can also add extra nuts/seeds as toppings toppings, I usually add pumpkin seeds.
Bake at 180ºC for 20-25 mins or until a skewer comes out clean.
You can store this up to two weeks in the fridge, I usually leave the loaf whole and cut it when serving. This recipe and other variations will be available in the ebook where I will share more tips on healthy gluten and dairy free baking. Thank you for reading, I hope you try out this recipe and please like and follow for more quick recipes xoxo.
Lockdown has been tough on all of us and just when we thought it was over, it came back to slap us in the face again. This is the second lockdown we’ve gone into and I have to admit that it’s harder than the first one. We find ourselves stuck in the house, unable to go to the gym or get our steps in (unless you luckily have an at-home gym) and thus we’re mostly inactive throughout the day. This means that our energy expenditure lowers significantly and you may be worrying about putting on weight or losing your gains, but I want to share a few ways that you can stay healthy during lockdown. However, I’d like to preface that these tips can be helpful even out of lockdown, for example if you don’t have access to a gym. These tips are from personal experience only, so adapt them to your body and your needs.
Let’s get started…
#1. Don’t Stress About the Little Things
We’re already dealing with enough stress during lockdown and we don’t need to add any unnecessary stress onto that. So worrying about losing muscle or putting on weight is not going to help, because there is nothing wrong with either of those things. Most of us, including me, stress too much about things that won’t even alter our lives, however I don’t want to belittle these emotions because they are very real and hard to control. I still want to reassure you that those things don’t matter in the long run.
#2. Do What You Can
It can be hard to stay active during lockdown, but you can find ways to use up your energy through home workouts, yoga, dancing, skipping rope or any way you’d like. Simply find a way to keep your body moving, it will help you feel much better both physically and mentally.
#3. Trust Your Body
Sometimes you need to trust your body to regulate itself, for example when I got into lockdown, my appetite decreased along with my energy expenditure. So if your body is asking for food don’t deny it, restricting yourself will not help, but if you feel like you’re constantly binge eating and things are going out of hand then you might want to try implementing some structure into your day like intermittent fasting.
#4. Mental Health Matters
Do not neglect this aspect of your life in such critical moments, your mental health is just as important as your physical health. Take time to unwind because if you’re working or studying during lockdown, the boundaries between productivity and relaxation are blurred. Do not punish yourself for overeating or not exercising either, the best thing to do is to start back up the next day as you usually would. Punishing yourself only puts unnecessary stress on your mind and body.
#5.Be Mindful of Your Nutrition
Lastly, being more mindful of the things you consume will help you stay healthy during lockdown, while eating something that doesn’t form part of your usual diet isn’t going to harm you, try to have wholesome meals as much as possible, ensuring you’re having carbs, protein, healthy fats and veggies. If you want to binge eat a pack of chips, make sure you’re doing it intentionally as in actively deciding that that’s what you want to do instead of mindlessly eating, but also make sure you have healthier meals throughout the day.
I hope you guys enjoyed this post, please like and follow for more and follow my Instagram @healthboss_blog for more food pics and recipes.
Hey guys, it’s been a while since I’ve written a new recipe but the wait was definitely worth it for this one. Believe or not, this recipe is dairy, gluten, AND sugar free. I’ve been having a major craving for mini pies these last few weeks and I’ve developed the perfect recipe for these mini custard meringue pies. The best part is that it’s basically foolproof and it tastes amazing even after a few days stored in the fridge. You could definitely make a large version of this pie but I personally enjoy the mini version better. You can also make any type of pie with this crust recipe, it also works great with apple or banana filling.
Combine all of the ingredients for the crust until it forms a crumble.
Grease your pie moulds with coconut oil spray and press the crumble into the base of the mould and the push the excess into the sides to form the crust. Use your fingers to even out the thickness of the crust.
Bake the crust in the oven at 180ºC for 10 mins or until it turns golden and hardens.
Meanwhile, cook the custard by combining all the ingredients and stirring on a low flame until it thickens (do not let it boil). You can also follow the instructions on the box.
Pour the filing into the crusts and bake on 180ºC for 10-15 mins or until the custard slightly hardens.
While the pies are in the oven, prepare your meringue by whisking your egg whites in a mixer until they turn fluffy and form hard peaks. Slowly add in the sugar and vinegar while whisking until they turn glossy but stay fluffy.
Spoon or pipe the meringue onto the tartes and change your oven setting to direct heat from the top. Bake until the meringue hardens on the top and turns golden.
Leave to cool and refrigerate, it should store well for up to 4-5 days (not that you’ll have leftovers with this one).
I hope you guys enjoy this recipe, let me know down in the comments which new recipes you want to see. Thank you for reading, please like and follow for more recipes like this one, xoxo.