What I Ate Wednesday #6

Happy Wednesday! Hope you are having a great day. What did you eat today? 

Throughout the day I consumed water and tea!

***Breakfast*** 

 5 medium oat pancakes drizzled with agave nectar.

***Snack*** 

Green smoothie. (recipe)

***Lunch***

Chicken and Veg soup. (store bought) 

***Dinner***

Roast potatoes with stuffed turkey, brussel sprouts, parsnips drizzled with gravy.

"No man in the world has more courage than the man who can stop eating after one peanut." -Channing Pollock

When is the Best Time to Workout?

Honestly, it depends when your able to give it your all. After school/ work might be your best time, but it's not mine. I prefer to train in the morning because;

1. It wakes me up better than any coffee. 
2. It releases endorphins that make you happy, thus lifting your mood.
3. Sets my day to aim to eat healthy because of the earlier workout. 
4. It gives me a burst of energy that I can use to travel the world on a carpet, Aladdin style.

It's not to shame afternoon/evening workouts but it's proven that those who train in the morning are more likely to stick to that routine. One of my clients said "I love going to your bootcamp in the morning because when I come home I've got my workout done before 10am." 

How do I find time to workout in the morning? 

Go to sleep earlier, having sleeping problems? I reviewed an all natural night time tea. Sleep is where all the magic happens. It's when your muscles rebuild and restore itself. I recommend 8-9 hours daily. If you make time to train harder, your body will find time to feel and look great.

When do you workout best? 

"Just finished my morning workout, feels good to start the day off right" 

What I Ate Wednesday #4

Hey everyone! Happy Wednesday, I really hope you enjoy these posts. What did you eat today?

I drank water and tea throughout the day!

***Breakfast***

Oatmeal with banana, chia seeds and peanut butter.

***Lunch***

Strawberry Smoothie.

***Pre-workout snack***

Two slices of brown soda bread with peanut butter and raisins.

***Post workout (dinner)***

Mash potatoes with stuffed turkey and carrots and parsnips.

***Workout of the day***

Gym work (leg day)

"Shipping is a terrible thing to do to veg, they probably get jet-lagged just like people" -Elizabeth Berry

What I Ate Wednesday #2

I'm going to try and publish these type of posts every Wednesday. I love food photography and from the feedback I receive you all find it motivating to eat cleaner. If I get the opportunity to inspire people then my life goals are complete. It is literally the best feeling in the world! 

During the day I consumed water and tea!

***Breakfast*** 

700ml green smoothie. (recipe)

***Lunch*** 

3 eggs and 1 avocado fried in coconut oil.

***Pre-Workout Snack*** 

2 slices of brown bread with almond butter and banana.

***Workout of the Day*** 

45 min jog and 10 minute abs

***Post- Workout Snack (Dinner)***

Brown fried rice with veg and salmon.

"Health and intellect are the two blessings of life" -Menander

Smoothie Sunday #3

There's been so much hype lately over green smoothies and their benefits so I decided to share my favourite recipe with you.

You might find it quite bitter eaten raw which is why I use mango, kiwi and/or banana to sweeten.

Ingredients

1. Handful of kale.
2. Handful of frozen mangoes.
3. 1 pear.
4. 1 kiwi.
5. 1 banana.
6. 1 cup of coconut water/ regular H20.

Recipe

Chop up all ingredients and blend until desired consistency. Feel free to modify accordingly.

The reason why green smoothies are given so much hype is because of the green superfood. In this recipe it's kale, a green vegetable low in calories, high in fibre and zero fat. It contains more iron than beef. It can lower cholesterol levels. It is high in vitamin K thus protecting us from various cancers. It's a great detox food that's included in many juice cleanses. There are a lot of benefits to this superfood if it's eaten raw. 

Do you make green smoothies? Have you ever tried kale? Will you be trying this out?

"The more colorful the food, the better. I try to add color to my diet, which means vegetables and fruits."

Smoothie Sunday recipe #2

This is the time of year where the most road accidents occur, the days are shorter and it gets dark quite quickly. My sister is a great driver but her night time vision isn't great. I thought it would be a great idea to share this recipe with road drivers in particular. Carrots are high in beta carotene, our bodies process this into vitamin A which is good for eyesight especially night time vision.

 A lot of people consume carrots with their dinner in but in small quantities. This recipe will help to increase your carrot intake, improve your night time vision and possibly save lives! 

I shredded 2 carrots with a julienne peeler and I chopped up 2 apples.Add water, ice and honey to sweeten. 

Don't forget to thoroughly wash your fruit and veg especially if they aren't organic!

Carrots also prevent heart disease and help cleanse the body. Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibres present in carrots help clean out the colon and hasten waste movement. This is why they are so popular in juice cleanses!


Go ahead and share this with a road driver! 

                      "Eat food. Not too much. Mostly plants" - Michael Pollan

How to Stay Healthy During the Winter

A lot of people associate being fit and healthy around Summer time. Taking care of your body during winter ensures you get a head-start on the best body ever! 

1. Set mini goals. "We don't get what we want because we don't know what we want" It's the little goals that make a big difference. Write down what you want, when you want it and why you want it. Always refer back to this!
2. Don't depend on the weather. There are plenty of effective free indoor workouts you can do in the comfort of your own home. It's only a YouTube search away. 
3. Try something new. Whether it be a new recipe or an additional workout eg. skipping. It's going to spice up the routine and get you pumped up. 
4. Don't settle. During winter it's cold and a lot of comfort foods are processed eg packaged soups. Try make things from scratch so you know what you're putting into your body. 
5. Increase your fibre. It increases your anti-inflammatory proteins. It helps fight off sickness as well as aids your digestive and immune system. For example whole grains, oats & chia seeds click here for the benefits.

"Summer bodies are made in Winter"

Healthy & Easy Lunch Recipes

Lunch is that time where I load up on all of the good carbs to keep me going for the rest of the day. It makes sense to more carbohydrates earlier on in the day rather than at dinner time right? 

Recipe #1 Courgette/Zucchini Pizza boats

  

• Preheat your oven to gas mark 5, get 1 washed courgette split in half, cut the ends off & scoop out a bit of the centre.
• Toppings: 1/4 cup of tomato puree,

1. Small handful of cooked chopped turkey
2. Chopped green beans
3. 1/4 of a sliced red bell pepper
4. 3 chopped cherry tomatoes
5. Small handful of chopped feta 
6. Light grated cheese.

• Spread on the puree, use the toppings and pinch of salt & pepper, don't forget the mixed herbs
• Place in oven for about 15-20 mins & TA DAH! 

This recipe was inspired by Nichola. She's a UK Dietitian who offers amazing health & fitness advice on Youtube and her website. 

Recipe #2 Scrambled Stuffed Sweet Potatoe

• Boil a washed sweet potato for 15 minutes on gas mark 5 (quickens the oven time)
• Place in oven on gas mark 5 for a further 15-20 mins.

Don't forget to flip half way!

2 eggs, washed handful of kale, small handful of purple diced onions, clove of  garlic, 4 chopped cherry tomatoes

Fry onions & garlic, followed by egg then SCRAMBLE for 5-6 mins (Gas mark 4)

• When sweet potatoe is soft on the inside, cut open with knife.
• Place scrambled eggs in the centre and add chopped cherry tomatoes. 

Courgette/Zucchini contains vitamins C and A, and folate which acts as powerful oxidative stress that can lead to many types of cancer.

Sweet potatoes are high in vitamin B6 which helps reduce the chemical homosysteine in our bodies. It has been linked with diseases ie. heart attacks. They are also a great source of magnesium which is the anti-stress and relaxation mineral.

"Man does not live by bread alone" -Moses

                                                                           -

What I Ate Wednesday

What I eat in a day varies whether I've got school or if I'm training etc. On this particular day I stayed at home. 

Breakfast;

Every morning I drink water before eating, it's important to hydrate your body after sleep. It also can boost your metabolism by 24%! Click here for a review on my favourite water bottle tracker. Today I had oatmeal with sliced bananas, desiccated coconut, chia seeds and almonds. 

Pre-workout;

Three multigrain rice cakes with peanut butter and chia seeds.

Post-workout;

Chocolate protein powder, banana and almond milk smoothie.

Lunch;

Chicken and ham salad (lemon & honey as dressing) sprinkled with chia seeds.

Dinner;

Brown rice with soy sauce, salmon and vegetables.

Drinks;

Throughout the day I consumed water and green tea.

What did you eat today? Did you enjoy this post? 

"I like food. I like eating. And I don't want to deprive myself of good food."
- Sarah Michelle Gellar

Can Certain Foods Prevent Cancer?

I decided to take part in the Prostate Cancer Awareness Month (November) Campaign by informing you on the implications of the foods that we consume daily. I decided to interview an expert meet Megan Roosevelt, a Registered Dietitian.

• People say the foods we eat and how we cook them is linked to certain cancers, is that true?

According to the National Cancer Institute (also known as cancer.gov) cooking certain foods such as meat (beef, pork, fish, poultry) at high temperatures produces chemicals known as Heteroclycic Amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). The National Cancer Institute states that, “HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.”

• What are the foods we should be avoiding?

To start, I definitely recommend that we avoid all artificial ingredients for example, artificial sweeteners. Also eliminate and reduce the intake of processed foods and increase intake of real, whole & plant-based foods.

• What foods can we eat to prevent certain cancers?

According to research studies by Dr. T. Colin Campbell as found in his book "The China Study", eating a plant-based diet can help prevent the growth & development of cancer. Be sure to check out my interview with Megan on her plant- based diet here.

• With the change in weather, what should we be eating to prevent illness/flu?

Foods high in antioxidants will help boost the immune system so eating more fresh fruits and vegetables also reducing intake of foods made with added sugars and or foods lacking in nutritional value is smart. A few foods that contain antioxidants such as vitamin C include sweet potatoes, broccoli, bell peppers, oranges & lemons.

• Do you have any further comments on this topic?

Eat real food and always be learning!


Thank you Megan for informative interviews! 

References:

http://nutritionstudies.org

http://www.cancer.gov/cancertopics/factsheet/Risk/cooked-meats

www.healthygrocerygirl.com

BIO:

Megan Roosevelt is a plant-based Registered and Licensed Dietitian as well as the founder and CEO of healthygrocerygirl.com. She is an author, web TV host, producer and regular nutrition expert for magazines as well as local and national television. Healthy Grocery Girl® provides nutrition services and multi-media resources that help individuals and families shop, cook and eat healthy including the Healthy Grocery Girl® Nutrition Plan and Online Community and the "Healthy Grocery Girl® Show", a free weekly online cooking and healthy lifestyle show.

Megan Roosevelt, RD, LD

Founder l CEO at Healthy Grocery Girl LLC

w. healthygrocerygirl.com

NEW! Nutrition Plan and Online Community  

Social Media:

Facebook

Twitter

YouTube

Website

"The best time to plant a tree was 10 years ago, the second best time to plant a tree is now" -Chinese Proverb

Healthy No-Bake Protein Balls Recipe

This ball of energy is the easiest recipe that is high in fibre and protein! It makes the perfect pre or post workout snack you can also have it on the go. 

I made five large sized protein balls.

You will need;

1. Oats
2. Peanut butter
3. 1 scoop of protein powder
4. Milk of your choice
5. Chia seeds click here for benefits
6. Dried fruit 
7. Nuts of your choice 
8. Desiccated coconut (for coating) 

Mix all the ingredients adding the milk slowly. If it's too wet add more dry ingredients and vice versa. Wet your hands to prevent sticking. Roll into a ball and coat with coconut. Refrigerate or freeze!  

                            "Eat clean to train mean to get lean" - Jenny Olatunji

Veganism 101

To celebrate World Vegetarian Awareness month (October) I wanted to let you know more about vegetarianism. I'm not a vegetarian but I decided to interview one Megan Roosevelt, Registered Dietitian and Founder of HealthyGroceryGirl.com

• As a Registered Dietitian what exactly do you do?

There are a variety of fields of practice for a Registered Dietitian (RD) such as working in a hospital, out patient clinic, public health, private practice & more.

For me personally I own & run a business, am an author, producer & host. As an RD & through my business Healthy Grocery Girl I provide nutrition coaching & also create & provide multi-media nutrition resources such as our online nutrition programs, weekly cooking & healthy lifestyle show & I am also a nutrition expert for magazines & television.

• Why and When did you decide to become a vegan?

For me personally I became vegan for health reasons, because I love animals and because it’s good for the environment. I became a vegetarian 10 years ago & slowly transitioned into a vegan lifestyle.

• As a vegan could you tell us about your plant-based diet?

I eat a variety of fruits, vegetables, nuts, seeds, legumes (beans) & grains. The Healthy Grocery Girl website, cooking show & our nutrition programs provide a variety of plant-based vegan recipes, which are the exact recipes I make for myself & for my family.

• What are the pro's to adopting this lifestyle?

For me personally, eating plant-based has provided me with more energy, has helped clear up my skin & has improved my digestion & bowel regularity, just to name a few benefits. By eating plant-based I feel healthier in the present day & I also know I am being preventive from diet-related diseases long-term.

• What would you recommend to those who want to become a vegan?

I would recommend to anyone who is looking to make dietary changes, such as going vegan, to meet with a Registered Dietitian to assist in nutrition education & guidance. Meeting with a nutrition expert such as an RD will ensure your personal nutritional needs are discussed & help you gain further understanding, tools and resources to support eating a balanced vegan diet.

• Any further comments on veganism?

Eating a plant-based vegan diet can be affordable, realistic, delicious & meet your nutrition needs! Our Healthy Grocery Girl Nutrition Plan provides a 90-day transitional meal plan program with a grocery shopping list, recipes & nutrition education, which is as a guide to help someone transition into a balanced plant-based lifestyle.

Huge thank you to Megan for taking the time out for the interview. Hopefully it clears things up for you! 

BIO:

Megan Roosevelt is a plant-based Registered and Licensed Dietitian as well as the founder and CEO of healthygrocerygirl.com. She is an author, web TV host, producer and regular nutrition expert for magazines as well as local and national television. Healthy Grocery Girl® provides nutrition services and multi-media resources that help individuals and families shop, cook and eat healthy including the Healthy Grocery Girl® Nutrition Plan and Online Community and the "Healthy Grocery Girl® Show", a free weekly online cooking and healthy lifestyle show.

Megan Roosevelt, RD, LD

Founder l CEO at Healthy Grocery Girl LLC

w. healthygrocerygirl.com

NEW! Nutrition Plan and Online Community  

Social Media:

Facebook

Twitter

YouTube

Website

"Animals are my friends, I don't eat my friends..." -George Bernard Shaw