Category: Healthy Eating

Easy Breakfast Recipes to Get Excited For Breakfast and More!

 

 

Do you know what’s exciting? Easy breakfasts. After all, if we can’t be excited about the process of eating, what’s the point? Breakfast is one of those meals that seems to get neglected when you have a lot of other things going on at home. So… how do we make it more exciting? There are a ton of great ideas out there for easy breakfast recipes that will get your day started positively and set your body up for success!

Check out these suggestions to add some excitement to your usual morning routine. Whether you’re with family or by yourself, these ideas will help you make every morning a special occasion. You may not love eggs or oatmeal, but once you become accustomed to them they can start becoming second nature.

 

Make it tangy

As you’re making your oatmeal, add some spices like cinnamon. Or try adding some fresh fruit to your oatmeal. Fresh fruit like blueberries, strawberries, and bananas can easily be added to your oatmeal whilst it is cooking. Or you could try adding some iced tea to make it a little more interesting.

If you prefer eggs for breakfast, try adding some tangy mustard to them. You can also add some citrus zest to add some extra flavour. Simply, a few tangy condiments can liven up any breakfast.

Try a Mediterranean twist

Some foods are so great for you, but you don’t even realise it! You can add some peppers or herbs from your pantry to make your oatmeal a little more exotic. Add some cumin for a taste of Mexico, or add some basil for a Mediterranean twist.

You can also try mixing it up a bit by mixing different types of cereal. For example, if you usually have wheal oatmeal but have a craving for barley, you can change it up a bit.

Top with fruity bits

If you like to top your oatmeal with fruit, then adding cinnamon is a great option, as we’ve already said. Cinnamon will not only make the oatmeal taste better, but it will also help with your blood sugar levels.

Another great way to top your oatmeal is with some nut butter. Try mixing almond butter with some honey to make a delicious and healthy breakfast. You can also try mixing different types of nut butter with different fruits to create different flavour combinations. A great chance to really make your breakfast the way you love it!

 

 

5 Great Healthy Snacks

Mar 20, 2022

5 Great Ideas For Healthy Snacks Check out these ideas for healthy snacks that you create and enjoy! Option 1: Protein Box Option 2: Cheese and Olives Option 3: Stuffed

Read More

Add sweet treats

To add sweetness, adding fruit is a great option. We’ve mentioned the joy of adding fresh fruit, but you can also try adding some raisins, crushed nuts, or other dried fruit.

If fruit is your usual topping, you can try adding some chopped nuts or adding some honey to make it a little sweeter.

Don’t forget the baked goods

This may seem a little out of left field, but you can make your oatmeal a little more exciting by adding a baked good. Yes, you can try adding some blueberry muffins to your oatmeal for a morning treat.

A nice balance with whole grain oatmeal, you can try adding some cinnamon raisin oatmeal. This will make the oatmeal taste more like your favourite cinnamon roll. Or even stepping it up and adding pieces of a cinnamon roll.

You can also try adding some granola to your oatmeal. This will add some extra flavour and some extra nutrients. However, be mindful of how much, as granola is great but it tends to have high sugar content.

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Take it to another level

You might be able to tell but our favourite thing to add for flavour is cinnamon. With this, you could try adding a hint of vanilla or almond to make it take more like a baked desert. Desert for breakfast – what’s not to love?!

But you can also add ice-cold fruit. Whether you freeze them yourself or buy them frozen, pieces of mango, pear or peaches are great to add. Sprinkle with cinnamon for the finishing touch (in our opinion anyway).

Stay healthy and enjoy comfort food that you can take on the go

Whether you are adding fresh fruit, honey, cinnamon, or anything else that has been listed, you can create some amazing flavours to literally spice up your breakfast. And if you are on the go or have limited time in the mornings, your breakfast and other meals need not suffer as a result. Why not try making some overnight oats? Or even having everything prepared in a tub so you can easily mix it together when you are out and about.

The other option is a more blended root with a packed shake in the morning. Have everything ready to be blended in the morning, blend before you leave, then off you go with your shake in hand.

These are just a few ideas for easy breakfasts that will get you excited about your mornings. The best part about all of these ideas? They’re actually pretty easy to make. You can even make breakfast for your family or friends when you have a big crowd coming over.

A Healthy 30-Year-Old Person’s Guide to Diet and Exercise

 

 

No matter your age or activity level, nutrition, and exercise are essential for staying healthy. Although there are specific requirements at different stages of life, a healthy nutritional intake is something that everyone can incorporate.

This article will explore the basics of nutrition and how working out regularly can help you stay in great shape as you age.

 

What is nutrition?

Nutrition is important for everyone when it comes to being healthy, whether you are 30 years old or 90. It helps you stay healthy and strong by supplying your body with the protein, carbohydrates, vitamins, minerals, and amino acids that it needs to function well. Simply, it is the process of providing your body with the food it needs to function and grow.

Nutrition involves eating healthy foods that include all of the nutrients your body needs, along with water, and a few calories to keep you alive and functioning.

How do nutrition and exercise work together?

Although nutrition and exercise are interdependent, they work together to provide a healthy lifestyle. If you eat foods that are low in vitamins and minerals, which don’t supply your body with the right amount of nutrients, you won’t get the benefits from the exercise you do. On the other hand, if you exercise regularly, but don’t take care to eat healthy meals, you won’t build any strength or see the results you want.

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3 pro tips for healthy nutrition

  • Watch what you eat: A healthy meal plan should consist of five key food groups: protein, fruit, vegetables, grain, and dairy products. You should also consume some fats and fluids, with water being the top choice, to stay hydrated.
  • Consume a variety of foods: Try to consume a variety of different foods each day, as well as have healthy snacks. Your body actually needs all food groups so a little of everything can go a long way.
  • Don’t skip meals: Eating several smaller meals throughout the day, as opposed to one large meal, can prevent blood sugar from dropping and help you control your appetite. Just as missing a meal then having a refeed can cause peaks and drops in energy.

3 pro tips for a great workout

  • Start slowly: If you are new to exercise or starting a new routine,  start with a lower intensity and build up over a period of time.
  • Focus on functional exercises: Functional exercises are super important as they are those you use every day, such as getting up out of a chair. When you include functional exercises, you make them easier in day-to-day life as well as use more muscles in the process.
  • Keep up your workout schedule: Make an effort to exercise consistently, even if it is just a few times per week.- Schedule your workout: If you don’t schedule your workout, you are more likely to skip it. This can lead to inconsistent exercise and poor results.

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3 fads you should avoid

  • Reliance on supplements: Supplements are there to boost your body when it really needs them, not be a substitute for healthy eating. Steer clear of these nutritional programs that switch a meal for a branded shake – it is a quick solution that presents problems in the long term.
  • Eating for results: What you eat is important, but if you centre your results solely around this then you will be disappointed. Focus on the whole package as exercise is an essential part of health.
  • Spending more than you earn: As great as it is to eat organic foods, hire a top trainer or use a swanky gym locally. you can do it whilst on a budget.

Conclusion

Nutrition and exercise are important for all people, especially as you age. It’s important to remember that a healthy nutritional intake should consist of five key food groups, as well as having a variety of foods each day. There are many healthy foods out there and easy recipes that you can make that are convenient, tasty, and filling. Topping that off by remembering not to skip meals.

Also, remember that exercise is about being consistent and starting out slowly if you are new to exercise. Really, if you focus on incorporating good foods on your meal plate and exercise in your routine, then you can stay healthy and active for many years to come.

How to End Emotional Eating

And lose weight for good!

 

Are you an emotional eater? Do you turn to food when you’re stressed, sad, bored, lonely, or anxious? 

If that sounds like you, you’re not alone. According to research from the University of New Hampshire, nearly half of all adults in the U.S. are “emotional eaters.” That means they routinely turn to food to deal with negative emotions instead of using healthier coping strategies like talking to friends or going for a walk. It’s normal and natural to reach for something sweet when we’re feeling blue. But in today’s fast-paced world, it’s easy to become an emotional eater and use food as a substitute for real human connection.

What is an emotional eater?

Emotional eaters turn to food when they are stressed, bored or lonely. It’s a coping mechanism that may have started in childhood or teenage years when you didn’t know any other way to deal with negative feelings.

If this sounds like you, you’re probably dealing with some form of disordered eating. There are many different types of disordered eating, but emotional eating is the most common type of eating disorder. It’s a pattern of behaviour that is either not intended or doesn’t serve a useful purpose.

People who struggle with emotional eating often have a distorted relationship with food. They may think about food all the time, wish they could just stop eating, and feel out of control around food.

How to Recognise the Signs of Emotional Eating

  • You turn to food when you’re bored, stressed, or sad;
  • You’re eating more than usual;
  • You’re eating a lot more than your friends;
  • You eat without any enjoyment or pleasure;
  • You feel guilty or ashamed after eating;
  • You feel out of control around food;
  • You feel depressed or anxious.

 

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The Dangers of Being an Emotional Eater

If you’re an emotional eater, you are probably well aware of the pitfalls associated with this habit. You know that it’s unhealthy and that it will negatively impact your well-being. However, you may not fully comprehend the lasting and long-term effects of this habit.

When you’re an emotional eater, you are at risk for a number of negative short-term and long-term effects, including:

Weight gain. Emotional eaters tend to weigh more than their non-eating disordered counterparts, and this is due to the fact that the body does not metabolize food properly when it’s consumed as a way of coping with stress;
Negative self-esteem. If you’re constantly turning to food to cope with negative emotions, you’re likely struggling with body image issues and a lack of self-esteem;
Digestive issues. When you consume large amounts of sugary or high-fat foods, you’re putting your digestive system at risk.

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3 Tips to Stop Emotional Eating for Good

  1. Practice self-compassion. When you’re in the throes of negative emotion, it’s easy to turn to food as a temporary solution. But, in the long term, this habit is only harming you. Be kind to yourself by finding other healthy ways to deal with stress, sadness, and other negative emotions;
  2. Try new coping strategies. Experiment with relaxation techniques like meditation or yoga. Try journaling or calling a friend when you’re feeling overwhelmed. Mix things up and challenge yourself to use a new coping strategy each week;
  3. Reward positive behaviour. When you successfully kick the habit of emotional eating, be sure to reward yourself. This will help you stay motivated and prevent you from falling back into old habits.

Conclusion

Emotional eating is a common eating disorder that happens when you turn to food when you’re stressed, sad, bored, lonely, or anxious. It’s normal and natural to reach for something sweet when we’re feeling blue. But in today’s fast-paced world, it’s easy to become an emotional eater and use food as a substitute for real human connection.

When you’re an emotional eater, you are at risk for a number of negative short-term and long-term effects. Be sure to practice self-compassion when you’re in the throes of negative emotion and try new coping strategies to kick this habit for good.

5 Great Ideas For Healthy Snacks

Check out these ideas for healthy snacks that you create and enjoy!

  • Option 1: Protein Box
  • Option 2: Cheese and Olives
  • Option 3: Stuffed Cherry Peppers
  • Option 4: Trail mix (home-mix)
  • Option 5: Celery sticks, filled or with a dip

As a vegetarian, I’ve often faced the battle when grabbing healthy snacks, as most of the options were unhealthy (think of chocolate and crisps) or nutritionally imbalanced (yes, the cheese and onion pasty is a favourite EVERYWHERE). It is just no fun and super challenging when you are sticking to a balanced nutritional plan.

I found myself saying, “I can’t eat that” more often than, “That sounds tasty”. 

Basically, I was no longer friends with food when I was out unless it was pasta, bread, or baked goods.

You don’t have to be vegetarian to get fed up with the same healthy snack options. Well, I think everyone I know has had a Tesco meal deal and had the bag of apples or grapes as their meal snack.

But it is not all lost. Healthy snacks are not:

  • limited to what you make at home
  • only a selection of pre-prepared fruit
  • tasteless

Simply, you can eat great food even when you are on the go. Here are 5 great healthy snack ideas you can easily create.

1) Protein box

In simple terms, this is just a box of your favourite protein snack. In reality, this is an incredible way to have great food all day long.

Not only do you get to pick the food you WANT to eat, but it’s also all great for you too.

Here are some suggestions as to what you could add to your protein box:

  • jerky
  • boiled eggs
  • cheese pieces
  • roasted chickpeas
  • handful of almonds
  • pumpkin seeds
  • beef/turkey/chicken slices

You don’t have to pile it high as this is not a meal. But one box well prepared could be your snacks over the day. Like if you feel a bit hungry mid-morning, grab a couple of nuts and a boiled egg, then later have the rest of the nuts and some cheese. Fabulous!

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2) Cheese and Olives

This sounds like the entrée for a fancy meal, so you could call it your fancy snack option. Who doesn’t like the idea of fine dining when on the go?!

Not only is this super easy to prepare, but can be carried easily in a small tub or bag. You could even pick some up from the store and enjoy – just be careful not to eat a large block of cheese!

Cheese and Olives is a total winner for a high-protein, low-carb veggie-friendly option – just make sure the olives are pitted, or watch out for those stones.

3) Stuffed Cherry Peppers

I simply love making these and they are another fabulous fancy snack option.

The small size of the cherry peppers means you can make a couple and easily carry them around with you in a small tub. Plus, you can fill them to taste. Whether you opt for goat’s cheese, small balls of mozzarella, or choose to make a tuna and sweetcorn mix, you can really create to taste.

What’s even better is they would fit into your protein box or alongside some olives perfectly too! So stand-alone or part of a package, stuffed peppers can easily fit in.

4) Trail mix (home-mix)

There are so many options for a trail mix that you can buy and create; really the world is your oyster here. But, as the saying goes, ‘Homemade is always best’.

If you can make your mix at home and then take it with you, not only will you be able to be more able to monitor your nutritional intake more as many of the snack packs can have salt, etc. added, but you will also find it cheaper overall as bigger bags are cheaper per kg or 100g.

Great things to include are almonds, pistachios, pumpkin seeds, and sunflower seeds with some dried fruit.

Ladies, if you ever suffer from cystitis, UTIs, or thrush, you can support your body here by adding some dried cranberries. They are rich in antioxidants and also support heart health, but not too many as they are also higher in carbs, calories, and sugar.

 

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5) Celery sticks, filled or with a dip

Celery on its own can be pretty grim to eat. It is full of health benefits including being rich in fibre and high vitamin content, but the actual values are really low with one stick having only 10 calories.

But that just makes it a brilliant part of one of your healthy snacks. You can easily fill it with something or have it with a dip.

Peanut butter-filled celery sticks are a fantastic way to add protein to your snack without loading up on carbs. But do bear in mind that if these are in your bag all day, they can get a bit yucky (especially on a hot day). My best advice is to make them, tub them, and then store them in the fridge.

Don’t worry, you are not limited to using peanut butter only. You could use goat’s cheese or other soft cheese, like the stuffed peppers. Or alongside a hummus dip. Really, they are yours for creating.

To wrap it up…

Whether you are making snacks for yourself, your partner, or your children, you can create tasty and healthy snacks easily. 

Also, remember that being vegetarian or having other dietary requirements doesn’t mean you have to just ‘eat what is available’. You can create your snacks to fit you.