Posts tagged food
Easy Stir & Fry

They say that the feeling of abundance in life, does not come from what we own, but from things that we enjoy doing. True. A walk in the park, reading a good book or cooking a delicious meal can all bring some joy to your day.

Today I chose the last one. I always find joy in cooking.

This is so simple to do, it literally takes no time. I had some left over lean beef fillet in the fridge from a couple of days ago, and did not want to let it go wasted ( you can use fresh meat instead). I thought of a couple of fresh ingredients to add to it and that was it!

The veggies add volume and flavour to this meal and little calories but many nutrients.  On the other hand, you get the consistence from the meat. Very balanced and delicious.

WHAT YOU NEED

1 fresh red pepper

1 fresh courgette

3 mushrooms

Some sesame seeds to sprinkle over

150 – 200 grams of leftover/or fresh meat – can be anything you prefer

2 teaspoons of coconut oil

For seasoning you can use all the spices you like. I like chilli and sea salt. 

HOW TO DO IT

Chop all the veggies. I like to cut the courgette in ribbons using the peeler, just like in the image below.

Heat the pan with the coconut oil.

Throw in the meat and cook it for a minute, mostly to reheat it as it is already cooked. If you're using fresh meat, it will take a few more minutes.

Remove the meat from the pan and set aside for a bit.

Add all the veggies and leave to soften for a minute or two.

Add the meat back and season and mix until it all marries nicely.

Taste it before you serve it to make sure your taste buds like it enough. Feel free to use your own seasoning potions.

Serve it in your favourite plate and sprinkle with toasted sesame seeds and more chilly.

WHAT YOU GET FROM THIS IN TERMS OF NUTRITIONAL BENEFITS

IRON – vital for the production of haemoglobin and myoglobin in your blood.

VITAMIN B – a range of these vitamins are necessary for the functioning of your brain cells and nervous system, healthy skin, hair and nails.

VITAMIN C – this vitamin fights the free radicals (cancer cells), improve connective tissue, helps in healing wounds and strengthen your immune system. Helps to the absorption of the iron from foods.

As always, thank you so much for reading and hope you have enjoyed this blog. If you do, please share it with your friends if you think they may like it too.

Stay awesome!

 

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Eating for fat loss

What kind of fitness or body composition goals do you have in mind for yourself?

Even if your goal is not focused solely on losing body fat, but instead to build muscle or get stronger, at some point you will still want to lean down and shed some body fat. That would most likely be around summer time, when you want to get your physique out in the sun.

If your goal is to lose a bigger proportion of body fat, this is definitely a good read for you.

The safest and most effective way to successfully reach your physical or fitness goals is to combine sound eating habits with regular activity and good rest. You will get there faster and at the same time feel great about it.

 

MOVE MORE THAN YOU EAT

Weight loss requires a deficit of calories. This can be done by adjusting your food intake and expending more energy. Creating this deficit only from food, may occur in excessive muscle loss, which can leave you feeling weak and hungry.

A healthy way to create an overall energy deficit is to move more than you eat. This will naturally increase your metabolism. 

EAT WHOLE FRESH NUTRITIOUS FOODS

Starving yourself is not the way to go. In fact that does not help at all.

If you want to control your hunger eat more natural foods and reduce or avoid processed products.

Choose whole fresh foods rich in nutrients. Proteins from lean meats such as fresh fish, turkey and chicken.  Green leafy veggies and pulses high in fibres. Essential fats from avocado and nuts.

Processed foods are poor in nutrients. Limiting the amount of refined carbohydrates coming from chocolate, cakes, biscuits, white bread and pasta is useful to achieve fat loss.

Eat more protein with veggies and less starchy or processed carbohydrates. Protein will keep you fuller for longer and will assist muscle repair and maintenance. Veggies tend to fill you up faster due to the size they add to the meal and are low in calories.

Eat small amounts of good fats such as those from avocado and nuts, they tend to keep your satiety levels high. Reduce the amount of snacking in between meals.

CONTROL CARBS TIMING

If you have had a tough workout and you feel depleted of energy, this is a good time for you to have some carbs. They will replenish the muscle glycogen lost during exercise, promoting recovery. 

A general macronutrients split for fat loss is 45% PROTEIN, 25 % CARBS and 30% FATS

TAKE AWAY

Regular activity combined with good nutrition is the way forward. Making informed small changes to your current diet is how you can begin. Understanding the quality of your food, their source and the effects it has on your body and performance, will lead you to a sustainable way of living.

 

Stay awesome!

 

 

 

 

 

Sugar Crave?

What do you do when it’s around 4 pm on a working day and you suddenly have a sugar crave?

 

1) Do you reach for that vending machine or 2) you opt for fruit instead?

 

SUGAR CRAVE KILLER 

 

Fruits are better than candy bars and will help you kill that sugar craving, guaranteed.

They contain fructose, i.e sugar from fruits. Fruits are packed with vitamins and minerals which you would not get from the candy bar.

 

At the same time, fruits are rich in fibre, which means they act as buffer to the effect of sugar to your blood stream. In turn that means that your blood sugar will not jump sky high as it would, if you were to eat a chocolate.

 

That means this type of sugar will keep your blood sugar and energy levels more stable than processed sugars from cookies, chocolates or other candy.

 

TAKE AWAY

 

Yes fruits contain sugars too and if you are looking to lose weight, try to reduce or avoid especially in the second half of the day.

 

However they contain important vitamins and minerals as well as fibre, which are all great for you and aid to your proper functioning of your digestive system and energy levels.

 

Keep a piece of fruit in your bag. You never know when you may have an emergency.

 

That was my message for you today.

 

Thank you very much for visiting and hope to see you in those comments.

Stay Awesome!