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

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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

10 Ways To Lose Weight On Vacation

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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

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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.

 

The Best Weight Loss Method

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This is something I implemented after hitting a weight loss plateau, it took me some time to come across it but If you’re reading this at the beginning of your fitness journey, you should definitely take advantage of this. At one point in time your body gets used to the way you’re eating and your workouts, if you aren’t yet ready to make any further changes to these two then this method is for you.

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What is it

Intermittent Fasting. Don’t worry, I’m not making you skip meals for the day or anything like that, most of your fasting time would be spent sleeping. If you haven’t heard of it, intermittent fasting is basically just concentrating everything that you eat in a shorter period of time. For example; I start eating around 10am and stop around 6pm and I have around 5-6 small meals.

What are its benefits?

Intermittent fasting allows your digestive system to rest when you are ‘fasting’ and eating in a limited time period allows your body to burn more fat, as it boosts your metabolism. It also helps curb cravings and prevent binge eating (I know you’ve ended up hunting in your kitchen at 1 am at least a couple of time… I know I have.) I tested intermittent fasting for 1 month, without any exercise and while being a bit more lenient with my diet. After the 1 month of no exercise and gluten free bread every single day, I lost around 3kg. Now, I’m not saying never workout and eat anything you want while trying this out, but I’m just showing you how effective it can be. Obviously, I went back to my workout routine and cleaned up my diet, because I knew it would be more effective that way.

How do you Approach it?

Well, you have a couple of options. You can try 8/16 or 10/14; meaning you’d eat within 8 or 10 hrs and fast for 16 or 14 hrs. You can start eating at any time you want, I personally prefer 10 am, but some people choose to start between 12-2pm, it’s completely up to you. Take your bedtime into consideration as well and at what time you’re appetite is the strongest. Also ensure that you’re taking your daily caloric requirements, do not starve yourself at any point in this. You may feel hungry if you’re used to eating late at night but your body will get used to the timings after some time. You’re allowed to drink coffee or tea even when fasting, without any sugar or creamer however.

A different approach would be to commit to intermittent fasting for only a couple of days, let’s say 5 days a week. This leaves the weekends out, an essential, especially when you have social obligations.

A Day at a Glance 

  • 10am- breakfast
  • 11.30 am- coffee/ tea or a snack
  • 12.30 pm- lunch
  • 2pm- snack
  • 3pm- coffee/tea
  • 6pm- dinner

or

  • 12pm- lunch
  • 2pm-snack
  • 4pm- second meal
  • 6pm- snack
  • 8pm- Dinner

 

I hope you enjoyed this post and let me know if you do try out intermittent fasting and how it goes along for you. I hope to see you again soon, xoxo.

 

 

 

 

Pineapple smoothie bowl

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This refreshing smoothie bowl is a great breakfast idea and the best part is that it’s vegan and has plenty of nutritional benefits.

Pineapple- has both digestive and anti-inflammatory benefits

Coconut milk- is a healthy fat and is high in vitamin C and many more. (Plus it makes smoothies creamy and delicious!)

Banana- has a high fiber content and is loaded with nutrients such as potassium (plus it’s a great sweetener!)

Chia seeds- are packed with antioxidants and their high fiber and protein content makes them ideal for weight loss.

Ingredients:

  • 1 banana
  • 1/2 cup pineapple chunks
  • 1/2 cup coconut milk
  • 1tbsp chia seeds
  • 1 tsp lemon zest
  • Ice cubes

Directions:

  1. Pour your coconut milk into your blender first, then add all your fruit and ice.
  2. Blend into a smooth consistency and serve topped with chia seeds, a drizzle of coconut milk and your choice of frozen fruit.

You can also add any other fruits you’d like to this simple recipe. One of my favorite combinations are frozen blueberries, banana and lemon zest (it tastes just like a blueberry muffin!) I hope you enjoyed this recipe, please like and follow for more. Thank you for reading xoxo.

Healthy Cinnamon Rolls

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Cinnamon rolls are a great holiday treat and since it’s often difficult to keep healthy over the holidays, the best solution is to have healthier holiday recipes so that you can still indulge but without guilt. This recipe is both dairy free and gluten free, it does not contain yeast therefore it’s texture is different from traditional cinnamon rolls, but it’s still delicious and easy to make.

Ingredients:

Dough:

  • 1 cup of gluten free flour
  • 1 cup of cornflour
  • 1tsp baking powder
  • 2 eggs
  • 1/2 cup almond or rice milk
  • 1tbsp vanilla essence
  • 1/4 cup coconut oil

Filing:

  • 1tsp cinnamon powder
  • 3 tbsp coconut sugar

Directions:

  1. Mix together all the dry ingredients and add in the eggs, milk, vanilla and coconut oil.
  2. Fold the ingredients together and avoid over mixing. When the batter forms a dough, knead the dough with your hands.
  3. Roll the dough out on a piece of parchment paper until it’s about 1/2cm thick. Sprinkle the dough with the cinnamon and sugar.
  4. Using the parchment paper, start rolling the dough by lifting the paper and folding the dough.
  5. Cut the rolled dough into 2cm thing rolls and place them together in a baking pan. Make sure the pan is sprayed with coconut oil or lined with parchment paper.
  6. Bake the rolls in the oven at 180°C for 15 minutes. Once golden I like to drizzle them will a dash of dairy free milk to keep them moist. You can also use a glaze with melted coconut butter or thickened coconut cream.

I hope you enjoy this recipe, follow for more recipes like this. Thank you so much for reading xoxo.