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Posted on April 7, 2015

5 simple no-cook breakfast ideas

fitness/ food/ Nutrition/ recipes

5 simple no cook breakfast idesas

‘Breakfast is the most important meal of the day’ – These are words that have been drilled into us from the very beginning of time. Yet even as adults, we manage to deprive our bodies of the fuel it needs to get us through the day.

If you tend to skip breakfast because you feel you don’t have the time in the mornings, then here are some simple meals you might like to try out:

Yogurt Parfait

yogurt parfait

  1. Put a layer of plain yogurt in a cup or bowl.
  2. Add some sliced fruit and then sprinkle with nuts or granola.
  3. Add another layer of yogurt and then repeat until you have a mountain of deliciousness!

Tip: If you stick to one fruit, it makes your job much easier! 

Oaty Smoothie

oaty smoothie

  1. Chop up two or three fruit and toss them into a blender.
  2. Pour in some water and blend until you have a smooth texture.
  3. Add in some oats and blend again.

Tip: Soak your oatmeal in water overnight. This will give you a better blend! 

Fruit Salad

fruit salad

  1. Cut up your favourite fruit and put it in a bowl.
  2. Add in some nuts and seeds.
  3. Dress it up with some honey and orange juice before mixing together.

Tip: If you use a lot of berries, you don’t have to worry about slicing too many things up!

Homemade beet juice

beet juice

  1. Throw two beets, 1 celery and 2 glasses of water into a blender.
  2. Process until smooth.
  3. Filter the contents into a glass using a sieve.
  4. Put whatever is left in the sieve back into the blender and then add some more water.
  5. Blend and repeat process until you have yourself a nice glass of beet juice.
  6. Add a dash of lemon juice and enjoy.

Tip: The good thing about this is you can prepare it the night before!

Oatcakes

oat cakes

  1. Spread peanut butter over two or three oatcakes.
  2. Slice up a banana and evenly spread the pieces on top of each.
  3. For some added fibre, sprinkle with chia seeds.

Warning: You will probably want more than two or three of these, they are addictive!

Hope you like these easy recipes, let me know if you decide to give any of them a try! :)

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Posted on December 18, 2014

6 Dairy-free milk substitutes

Diets/ fitness/ Health

dairy free milk

There are a number of reasons why you might like to eliminate cows milk from your diet. Whether it’s due to a dairy allergy or simply because you want to make more health conscious decisions about what you consume (it’s nearly that time of year again!), you can find a couple of nutritional substitutes for regular milk that aren’t heavy on the saturated fat or loaded with calories.

Soy milk

Soy milk is probably the most widely available substitute for cow’s milk. It is full of protein & fiber, and is safe for people who are lactose intolerant. However, it has been said that soy milk is a bowel irritant and if you don’t go organic, it can be quite high in sugar too! So if you’re keeping an eye on your sugar intake, do keep this mind when consuming soy milk.

Rice milk

This is by far my favourite substitute for normal milk.  Not only is it the most hypoallergenic, but it’s also the least fattening! Rice milk has a lot of hearty goodness which can help lower blood pressure. The downside to using rice milk is that it hasn’t got as much protein as the other substitutes and it can cause a spike in sugar levels too. That aside, it tastes amazing!

Coconut milk

Coconut milk is another tasty alternative and it just seems like the benefits of drinking coconut milk are endless: it is soya-free, gluten-free, cholesterol-free, nut-free and its fat content is regarded as being ‘good fat’, since it’s easily metabolised by the body and converted into energy instead of being stored as fat – oh, and did I mention it was a vegan drink?

hemp milk

Hemp milk

I bet this photo caught your eye! :) Hemp milk is full of healthy omega fatty acids as well as protein. If you have a soy or nut allergy, then this is the milk for you! Since it’s much thicker and a bit nuttier than the other milk alternatives, it isn’t to everyone’s taste so if you like the taste of cows milk, but just want to stay off if for diet reasons then remember that hemp milk doesn’t taste like cows milk by any stretch of the imagination – don’t say I didn’t warn you!

Oat milk

Since it’s derived from a plant, oat milk is free from both cholesterol and lactose. It has an abundance of the antioxidant vitamin E, but is not so high when it comes to protein. Because of its oaty flavour, oat milk works really well with hot cereals or breakfast foods. A huge drawback to using oat milk is that you have to be able to take in gluten, so if you’re coeliac then this is a big no-no!

Nut milk

From cashew milk to hazelnut milk to almond milk – there are just so many to choose from! Nut milks are generally loaded with protein and vitamin E, and are usually quite thick. Almond milk is probably the most popular nut milk and because it’s so thick and creamy, it is a natural match for making sweet desserts. The main argument against nut milk is that nuts are a common allergen for people. But if this isn’t an issue for you, then enjoy!

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Posted on November 10, 2014

9 ways to eat healthy on a budget

fitness/ health benefits

eat clean

Since eating healthy can be a bit costly at times, a lot of people think it’s more trouble than it’s worth. However, healthy eating doesn’t always have to cost you so much money – especially when you shop smart.

With the right attitude and the a little bit of planning ahead, you can eat quite healthily at an affordable price. So before you decide to pay the chippy around the corner a little visit, think about how much more you can save if you follow these simple tips:

1. Write it down: Sound like a no brainer? Not to all! Decide on what you’ll need for the week ahead and write it down. When you’re shopping for food, stick to your list and don’t be tempted by all those products marketers keep at eye-level to catch your attention.

2. Meal plan: If you take anything from this article, take this: meal planning is key when it comes to staying on top of your healthy eating game. Cook in bulk, have your din dins and then freeze the rest. This way you can avoid ordering a takeout and just eat what you’ve already made.

 

meme jump

3. Look out for special offers: When there’s a special offer on, it’s a good idea to stock up and buy in bulk. You’ll be saving more money this way, and if you’re worried about your food going off, keep it in the freezer. Some foods have to be frozen in a special way, so be sure to research how to freeze certain types of foods.

4. Go to the market: You’d be surprised by how much cheaper fruit and vegetable are at the market. Dedicate one of your mornings to buying a load of fruit/veg at the market – your body will thank you for it!

5. Ignore the brands: If you’re on a tight budget then forget the fancy packaging and the overrated brands. Just because a brand is popular it doesn’t necessarily make it better. Focus on the content not the brand.

6. Shop seasonally: Fresh products that are in season are generally cheaper than non seasonal products. So if you can, try to shop seasonally.

fruit market

7. Shop around: I know grocery shopping isn’t as fun as shopping for shoes, handbags or clothes. But if you look around before you shop, you will find the best deals and maybe even come across reduced items.

8. Don’t forget coupons: I’m awfully bad at keeping coupons. But the more I think about it, the more I wonder how much more money I could have saved had I kept them all. Be sure to keep your coupons and collect your points, this can help you in more ways than just one.

9. Keep a diary: If you keep track of everything you eat on a daily basis it will help you stay on top of things. In just a few days you’ll be able to see how far you’ve come and it will be more motivate you to keep going.

Stay positive people! :)

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Posted on August 11, 2014

8 health benefits of having sex

fitness/ health benefits

s b

Without getting into the details of how fun sex can be (let’s be honest now, we’ve all had that one experience we’d rather not speak of), the benefits you get from having sex go well beyond the bedroom – or the kitchen table (for you kinky bunch).

Here are some of the health perks of having good sex:

1. The feel good factor
Having sex regularly helps your brain produce serotonin, a hormone that is thought to lift your spirits and put you in a good mood.

2. Calorie- burner
If you’re the type who doesn’t even own a pair of trainer, then don’t feel too bad about it because sex actually does count as exercise – it uses up to 5 calories per minute and even undressing uses up at least 8 calories!

3. Sounder sleep
If you have trouble sleeping at night, then maybe some time between the sheets is in order. Love hormone oxytocin, which is released during sex, also helps you nod off a lot quicker – so that explains it!

4. Toned physique
It is undeniable that having sex helps you get a good muscular workout done. So as long as you give as much as you get (no pun intended), you will probably start to notice a rounded bum and a  toned tum the more you get at it – that’s not to say you should stop squatting though!

5. Pain relief
Have a headache? Ditch the meds and have a quickie instead! Your body releases pain-reducing hormones during sex so if you find that your migraine or cramps improve after sex then you have the endrophins to thank for that!

6. Boosts immunity
If you’re wondering why one of your colleagues never seems to take a sick day in work, a great sex life could be the answer. Some time behind closed doors can help boost your immune system and make you less prone to getting colds and flu’s.

7. Strengthens pelvic muscles
A bit of girl on top can help you strengthen your pelvic area and lessen your chances of getting urinary problems in the future.

8. Less stress
If you have exams coming up or are feeling stressed in general then maybe it’s time to schedule in some love-making time. Having sex helps lower blood pressure and overall stress levels.

And there you are! Some of the health perks of having sex really are great, but it’s no reason to just jump into bed with anyone. Also,  don’t forget to stay safe!

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Posted on August 6, 2014

Do’s and Don’ts for gaining weight healthily

fitness/ weight

black-woman-on-scale

As hard as it may seem to believe, there are some people out there whose goals consist nothing of losing weight or finding ‘the perfect diet’. Instead, they are working towards putting on a few kilos because no matter how much they eat, they just can’t seem to put on any amount of weight.

While this is a dream for some, it is a nightmare for others – especially when these people are subjected to being called ‘too skinny’ or even ‘anorexic’ in some cases – oh, I know this all too well!

So if you want to gain weight in the healthiest way possible, then here are a few Do’s and Don’ts you might want to consider:

  • DO consume more calories than you’re burning.
  • DON’T spend your time binge eating.
  • DO blend your food and take it in a liquid form – this will help you consume more calories.
  • DON’T overdo it with the cardio – it’s your worst enemy right about now.
  • DO include some light exercise in your weekly routine, this will help you convert fat into muscle.
  • DON’T become besties with junk food – you want healthy fats, not bad fats!
  • DO keep track of what you eat.
  • DON’T skip any meals – aim to have at least six small meals a day.
  • DO get your 8 to 9 hours of sleep each night. This will give your body the time it needs to build muscle as you rest.
  • DON’T check the weighing scale every single day – you will only disappoint yourself!
  • DO include a lot of protein in your diet i.e. chicken, fish, nuts etc.
  • DON’T be afraid of carbs – they will help keep your calories up.
  • DO keep snacks with you at all times.
  • DON’T get discouraged if you don’ see results soon, it’s all about being consistent and having patience!

Hopefully these tips will help you gain the extra kilo or two! Let us know how you get on if you do decide to try them out :)

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