Foods On Depression & Anxiety

Do certain foods can cause depression and anxiety? 

THE ANSWER IS YES!

The truth is that nowadays life is very stressful! Some of us have so much going on in our lives, and live with tiredness, anxiety, stress, depression and sleeping problems as a result!

Mentioned above are the mildest forms of mental problems, but they do get worse: from attention-defficit disorder to Alzheimers and schizophrenia! According to The World Health Organization, these disorders are on the increase and are quickly becoming the number one health issues in western societies.

The truth is that the brain is very sensitive to nutritional deficiencies! Essential fatty-acids known as omega-3 and omega-6 are intimately involved in brain functions that are associated with dyslexia, hyperactivity and depression. 

This is why it is very important to consume good fats! A lot of us want to cut out fats, thinking  that it is the best way "to lose a few pounds".  However, the truth is, that not all fats are bad for you, nor do they make you put on weight, if you choose the right sources:

Rich in omega-3: flaxseed, hemp seed, pumpking seeds, walnuts, salmon, mackarel, sardines, tuna and eggs

Rich in omega-6: sunflower seeds, sesame seeds, corn, soybeans, wheat germ

There are also a number of nutritional imbalances that can make you prone to depression such as:

• Needing more fatty acids (omega-3 and omega-6)
• Homocysteine, is it too high?
• Serotonin levels, do they need boosting with amino acids?
• Blood sugar balance
• Vitamin D
• Food intolerances, are they be making you sad?

 The classic symptoms of depression include feelings of worthlessness or guilt, poor concentration, loss of energy, fatigue, thoughts of suicide or preoccupation with death, loss or increase of appetite and weight, a disturbed sleep pattern, slowing down (both physically and mentally), agitation (restlessness or anxiety).

If you are suffering with a low mood, whether you consider that it is depression or not, you should see your GP who can rule out medical causes, recommend counselling, cognitive behavioural therapy and psychotherapy, and assess your medication. Exercise is also very important and there is lots of evidence that regular exercise boosts mood, especially if you’re able to exercise outdoors in a green environment. Even a walk in the park or a stroll by the river is thought to be beneficial.

How to help you boost your mood through foods:

- Increase vitamin B: 

Vitamin B6 is found in a wide variety of foods, such as:

• fish.
• bread.
• whole cereals – such as oatmeal, wheat germ and brown rice.
• eggs.
• vegetables.
• soy beans

- Intake good sources of amino acids: Rich proteins foods such as: beans, lentils, fish, eggs, etc...

- Balance blood sugar: The excess of sugar in your diet can cause you a lot of emotional damage to your brain making you feel very anxious and depressed. If you binge and eat like you can't stop you are only going to feel yourself worse and much more anxious! 

FOODS LIKE THIS CONSUMED IN EXCESS CAUSE YOU AN IMBALANCE IN YOUR BLOOD SUGAR!

STOP FEEDING YOUR EMOTIONS! IF YOU ARE SAD GO WORK-OUT! EXERCISE RELEASE ENDORPHINS THAT MAKES YOUR MOOD CHANGE! FOOD IS FUEL NOT THERAPY!

However, it is important to remember that this doesn't mean that you have to avoid carbs at all costs!  You just have to make better informed choices. Limit sugary foods and opt for smart choices (such as whole grains) rather than cakes and cookies!  Include plenty of fruits, vegetables, and legumes, which all contribute healthy carbs and fiber. Carbs do help you feel satisfied and give you energy!

Vitamin D 

Vitamin D is just as important to make your mood change. It is important for people that are indoors most of their time to try to go for a walk and get some natural light even in the cold weather! 

Beverages:

Drinking alcohol can make you feel very down and really impact upon your energy levels.  It can also result in an unhealthy cycle of, the next day hangover, followed by poor dietary choices, followed inevitably by interrupted sleep patterns! All these factors leave us feeling tired and irritable. In addition, drinks and foods containing caffeine can trigger a feeling of anxiety, which in turn can make it difficult to get a good nights sleep. I find it really beneficial to exclude caffeinated drinks from my diet after midday.  The benefit of getting a good nights sleep sets you up for a day with energy and a better mood to actually eat healthier!

Stay at a Healthy Weight

Findings published in the journal of Clinical Phisoclogy: Science and Practice, show a link between obesity and depression, indicating that people who are obese may be more likely to become depressed. In addition, according to this study, people who are depressed are more likely to become obese. Researchers believe the link between obesity and depression may result from physiological changes that occur in the immune system and hormones with depression. If you have a weight problem, talk with your doctor about healthy ways to manage it with diet and exercise.

Conclusion:

Some foods make us feel calmer while other foods can act as stimulants — at least temporarily. If you experience stress and anxiety or panic attacks, making some modifications to your diet may help alleviate your symptoms. 

Foods to eat:

- Salmon: Salmon not only has specific brain-boosting properties to fight depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease.

- Walnuts: numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms

- Greek Yogurt: Is very high in protein so as well essential to keep the amino acid intake high!

- Variety of vegetables (specially dark leafy greens): These foods help to prevent cancer. They fight against all kinds of inflammation (including brain inflammation). Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, and minerals.

- Avocado: Avocados are power foods because, again, they contain healthy fat that your brain needs in order to run smoothly.

- Berries: Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant out there. 

- Beans: “Beans, beans, good for the heart. The more you eat, the more you … smile.” They stabilizes blood sugar levels.  They help mitigate my craving for bread and other processed grains.And they are high in protein which this amino acids are very helpful to combat anxiety.

- Seeds: Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids

- Apples: Apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level.

Foods On Depression & Anxiety

Do certain foods can cause depression and anxiety? 

THE ANSWER IS YES!

The truth is that nowadays life is very stressful! Some of us have so much going on in our lives, and live with tiredness, anxiety, stress, depression and sleeping problems as a result!

Mentioned above are the mildest forms of mental problems, but they do get worse: from attention-defficit disorder to Alzheimers and schizophrenia! According to The World Health Organization, these disorders are on the increase and are quickly becoming the number one health issues in western societies.

The truth is that the brain is very sensitive to nutritional deficiencies! Essential fatty-acids known as omega-3 and omega-6 are intimately involved in brain functions that are associated with dyslexia, hyperactivity and depression. 

This is why it is very important to consume good fats! A lot of us want to cut out fats, thinking  that it is the best way "to lose a few pounds".  However, the truth is, that not all fats are bad for you, nor do they make you put on weight, if you choose the right sources:

Rich in omega-3: flaxseed, hemp seed, pumpking seeds, walnuts, salmon, mackarel, sardines, tuna and eggs

Rich in omega-6: sunflower seeds, sesame seeds, corn, soybeans, wheat germ

There are also a number of nutritional imbalances that can make you prone to depression such as:

• Needing more fatty acids (omega-3 and omega-6)
• Homocysteine, is it too high?
• Serotonin levels, do they need boosting with amino acids?
• Blood sugar balance
• Vitamin D
• Food intolerances, are they be making you sad?

 The classic symptoms of depression include feelings of worthlessness or guilt, poor concentration, loss of energy, fatigue, thoughts of suicide or preoccupation with death, loss or increase of appetite and weight, a disturbed sleep pattern, slowing down (both physically and mentally), agitation (restlessness or anxiety).

If you are suffering with a low mood, whether you consider that it is depression or not, you should see your GP who can rule out medical causes, recommend counselling, cognitive behavioural therapy and psychotherapy, and assess your medication. Exercise is also very important and there is lots of evidence that regular exercise boosts mood, especially if you’re able to exercise outdoors in a green environment. Even a walk in the park or a stroll by the river is thought to be beneficial.

How to help you boost your mood through foods:

- Increase vitamin B: 

Vitamin B6 is found in a wide variety of foods, such as:

• fish.
• bread.
• whole cereals – such as oatmeal, wheat germ and brown rice.
• eggs.
• vegetables.
• soy beans

- Intake good sources of amino acids: Rich proteins foods such as: beans, lentils, fish, eggs, etc...

- Balance blood sugar: The excess of sugar in your diet can cause you a lot of emotional damage to your brain making you feel very anxious and depressed. If you binge and eat like you can't stop you are only going to feel yourself worse and much more anxious! 

FOODS LIKE THIS CONSUMED IN EXCESS CAUSE YOU AN IMBALANCE IN YOUR BLOOD SUGAR!

STOP FEEDING YOUR EMOTIONS! IF YOU ARE SAD GO WORK-OUT! EXERCISE RELEASE ENDORPHINS THAT MAKES YOUR MOOD CHANGE! FOOD IS FUEL NOT THERAPY!

However, it is important to remember that this doesn't mean that you have to avoid carbs at all costs!  You just have to make better informed choices. Limit sugary foods and opt for smart choices (such as whole grains) rather than cakes and cookies!  Include plenty of fruits, vegetables, and legumes, which all contribute healthy carbs and fiber. Carbs do help you feel satisfied and give you energy!

Vitamin D 

Vitamin D is just as important to make your mood change. It is important for people that are indoors most of their time to try to go for a walk and get some natural light even in the cold weather! 

Beverages:

Drinking alcohol can make you feel very down and really impact upon your energy levels.  It can also result in an unhealthy cycle of, the next day hangover, followed by poor dietary choices, followed inevitably by interrupted sleep patterns! All these factors leave us feeling tired and irritable. In addition, drinks and foods containing caffeine can trigger a feeling of anxiety, which in turn can make it difficult to get a good nights sleep. I find it really beneficial to exclude caffeinated drinks from my diet after midday.  The benefit of getting a good nights sleep sets you up for a day with energy and a better mood to actually eat healthier!

Stay at a Healthy Weight

Findings published in the journal of Clinical Phisoclogy: Science and Practice, show a link between obesity and depression, indicating that people who are obese may be more likely to become depressed. In addition, according to this study, people who are depressed are more likely to become obese. Researchers believe the link between obesity and depression may result from physiological changes that occur in the immune system and hormones with depression. If you have a weight problem, talk with your doctor about healthy ways to manage it with diet and exercise.

Conclusion:

Some foods make us feel calmer while other foods can act as stimulants — at least temporarily. If you experience stress and anxiety or panic attacks, making some modifications to your diet may help alleviate your symptoms. 

Foods to eat:

- Salmon: Salmon not only has specific brain-boosting properties to fight depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease.

- Walnuts: numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms

- Greek Yogurt: Is very high in protein so as well essential to keep the amino acid intake high!

- Variety of vegetables (specially dark leafy greens): These foods help to prevent cancer. They fight against all kinds of inflammation (including brain inflammation). Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, and minerals.

- Avocado: Avocados are power foods because, again, they contain healthy fat that your brain needs in order to run smoothly.

- Berries: Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant out there. 

- Beans: “Beans, beans, good for the heart. The more you eat, the more you … smile.” They stabilizes blood sugar levels.  They help mitigate my craving for bread and other processed grains.And they are high in protein which this amino acids are very helpful to combat anxiety.

- Seeds: Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids

- Apples: Apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level.

Falafel Served With Couscous Spiced Dip & Shredded Salad

4 Recipes in one blogpost!

This combination is one of my favourites. So healthy, nurturing and very tasty!

Falafel: (serves 3)

Ingredients:
- 1 red onion
- Handful of coriander
- 2 tablespoon of sesame seeds
- Zest and juice of 1 lemon
- 1 teaspoon cayenne pepper
- 1 teaspoon paprika
- 1 teaspoon grounded cumin
- 1 teaspoon turmeric
- Sea salt and black pepper
- 2 packs of 400g each of chickpeas

Chop up the onion and blend in blender or food processor. With the paste form patties and cook them in a frying pan with a bit of olive oil.

Couscous:

Place 1 cup of couscous in a bowl. Add dried herbs (I used dry oregano and basil). Pour 250ml of boiling water and cover with a plate. Once water has evaporated and couscous is nice and soft is done.

For the spiced dip:

I used mayo but you should be using greek yogurt for a healthier option.

250ml greek yogurt
1 teaspoon dijon mustard
1/2 teaspoon chilli flakes
sprinkle of turmeric
1/2 teaspoon cayenne pepper

Simply mix up all the ingredients in a bowl and you have a delicious dip to dip your falafel in.

For the red cabbage salad:

1/2 head of red cabbage shredded
2 carrots thinly sliced
1/2 red onion thinly sliced
3 tablespoons of extra virgen olive oil
juice 1/2 lemon
1 teaspoon of honey
Sea salt and pepper

Falafel Served With Couscous Spiced Dip & Shredded Salad

4 Recipes in one blogpost!

This combination is one of my favourites. So healthy, nurturing and very tasty!

Falafel: (serves 3)

Ingredients:
- 1 red onion
- Handful of coriander
- 2 tablespoon of sesame seeds
- Zest and juice of 1 lemon
- 1 teaspoon cayenne pepper
- 1 teaspoon paprika
- 1 teaspoon grounded cumin
- 1 teaspoon turmeric
- Sea salt and black pepper
- 2 packs of 400g each of chickpeas

Chop up the onion and blend in blender or food processor. With the paste form patties and cook them in a frying pan with a bit of olive oil.

Couscous:

Place 1 cup of couscous in a bowl. Add dried herbs (I used dry oregano and basil). Pour 250ml of boiling water and cover with a plate. Once water has evaporated and couscous is nice and soft is done.

For the spiced dip:

I used mayo but you should be using greek yogurt for a healthier option.

250ml greek yogurt
1 teaspoon dijon mustard
1/2 teaspoon chilli flakes
sprinkle of turmeric
1/2 teaspoon cayenne pepper

Simply mix up all the ingredients in a bowl and you have a delicious dip to dip your falafel in.

For the red cabbage salad:

1/2 head of red cabbage shredded
2 carrots thinly sliced
1/2 red onion thinly sliced
3 tablespoons of extra virgen olive oil
juice 1/2 lemon
1 teaspoon of honey
Sea salt and pepper

Why Did I Decided To Stop Eating Meat?

Hi guys. This has been a very highly requested blog post in the last few weeks. It's a very hard one to write because I am not writing this to change your mindset at all. Im only writing this blogpost to communicate my reasons! I am not trying to get you to be all vegetarians!

First of all I don't consider myself a vegetarian, really, as I still eat fish 2 or 3 times a week. I think the right term is a "pescetarian", which is a person who, like me, doesn't eat chicken, pork or red meats, but they do eat fish along with eggs and some dairy. I personally haven't drank cow milk since I was like 8, but I do eat cheese every now and then, and eggs 3 or 4 times a week.

I was one of those people who would say: " I would never be a vegetarian, I love meat too much". But, since I was pregnant with my first boy (more than 3 years ago now) I started to see on Facebook some horrific videos of how animals are killed. And it planted a seed in me as to how I didn't like animals to be harmed.

But so what? I loved meat too much, and tried to ignore the fact of how much the animals had been suffering...

After giving birth to my eldest boy, I read a book called "skinny bitch", which it is a very extreme book. They talk a lot about how animals are injected with so many antibiotics and other hormones to make them bigger or to avoid them get sick! It was a very long chapter that made me realise how much I did not want to be eating meat... But it was just a thought in the back of my mind, as I was still saying to myself: " This is nature, we humans eat meat!",  "It is protein, its good for me", "Oh how boring would be to eat without meat", "Oh no there is no chance I would not eat meat"...

Then I got pregnant again, and I was like there is no way I can stop eating meat while producing another human begin! So I tried not to think much about it, although I was still visiting vegan Facebook pages or websites that would post horrible videos of how animals are treated.

Then one day, hubby and I were watching a program were they were showing how meat is produced. This wasn't one of those horrible videos, it was a pro-meat documentary showing how organic irish meat is produced. And then we saw the sheep walking in to the shed were they were going to be killed. As they are walking in, one of the sheep was very distressed, with tears in her eyes and everything, her eyes looked so sad it broke my heart. I truly remember getting so emotional about it!

After that I was convinced that I was going to become a vegetarian someday...

When my second son was born, I was 5 stone overweight. I never felt worst with my appearance in my life. I needed to do something ASAP to lose weight so I started reading, getting informed and talking to personal trainers on how to lose the weight and protein seemed the way to go. They all tell you you have to eat protein to be be lean.

So I started my weight loss journey with a high protein low carb diet which worked in helping me lose the excess weight, I'm not gonna lie. But every single time I ate meat I felt in disgust, I felt like eating a dead corpse. The smell of it before cooking it would make feel disgusted with myself for eating a dead animal who suffered and was chopped and put into a plastic container for me to consume.

And you can say: "Thats nature", " That what animals are for" I can tell you that bringing so much suffering to an animal is not nature. Nature would be if we humans go into a field and chase a bull and kill it with your own hands and eat the meat raw directly from the animal. Well that to me would be nature! But taking advantage of an animal isn't nature to me...

As I said at the start this statements above aren't to make anybody feel guilty or to try to make you change your mind they are only my own thoughts.

Then I started to study nutrition and read the importance of all macronutrients we need to consume. One of the essential macro nutrients is protein.  Interestingly, protein is not needed in such high doses as personal trainers might make us believe. Actually, it's very much the opposite. Our body doesn't need that high amount of protein as some meal plans out there show. Eating animal protein in excess is actually not good for your health.

Patrick Holford, author from "The Optimum Nutrition Bible" recommends having animal protein only twice or three times a week, this is including fish. All the information on this book is based on scientific research. I recommend you all to read if you have any interest in nutrition, it is really good.

As I learned all this I decided to eat less meat, more vegetables, and swap meat for lentils, beans, chickpeas, seeds, etc.

I started doing this and I absolutely loved it! I enjoyed so much eating more vegetables and more grains instead of animal proteins!

Some people may think "well, if you care so much about animals, why do you still eat fish?" Here is my answer. The first human civilisations originated in Africa, near coastal regions. There is a theory, which argues that the evolution of the human brain is largely due to the increased consumption of fish in the diets of peoples living in these regions.  Oily fish is fantastically rich in Omega 3 and Omega 6, both of which are great for the development and day to day functioning of the human brain.  It is for this reason that I think that oily fish is absolutely necessary to keep our brain healthy.

Animals like chickens, pigs, lambs and cows are injected with so many antibiotics, it inevitably ends up in our system. Research has shown that by 2050 some people might not be able to get any operations or surgeries as they will not be receptive to antibiotics. You might not take antibiotics but your body could be absorbing them from the meat you are eating.

I have listened to a few documentaries here if you are interested to watch a bit more of how animal meat is produced. You can find them all on Netflix:

- COWspiracy
- Earthlings
- The beautiful truth
- Forks over Knives
- Vegucated
- Hungry for a change

If you watch any of them please let me know your thoughts.  I'd love to get your feedback.

Also, I want to say that I 100% respect and understand everyone who eats meat. I actually won't remove meat from my kids diet as I would like them to make an informed decision for themselves when they come to an age, as to whether they want to eat meat or not. I would never impose my ideas on them, plus I think kids need the extra protein to grow healthy. I will also keep cooking meat for hubby as he loves meat and I simply cannot change his mind. So don't feel you can't ask me questions about meat. I will always respect other peoples decisions when it comes to their own  healthy foods choices.

Why Did I Decided To Stop Eating Meat?

Hi guys. This has been a very highly requested blog post in the last few weeks. It's a very hard one to write because I am not writing this to change your mindset at all. Im only writing this blogpost to communicate my reasons! I am not trying to get you to be all vegetarians!

First of all I don't consider myself a vegetarian, really, as I still eat fish 2 or 3 times a week. I think the right term is a "pescetarian", which is a person who, like me, doesn't eat chicken, pork or red meats, but they do eat fish along with eggs and some dairy. I personally haven't drank cow milk since I was like 8, but I do eat cheese every now and then, and eggs 3 or 4 times a week.

I was one of those people who would say: " I would never be a vegetarian, I love meat too much". But, since I was pregnant with my first boy (more than 3 years ago now) I started to see on Facebook some horrific videos of how animals are killed. And it planted a seed in me as to how I didn't like animals to be harmed.

But so what? I loved meat too much, and tried to ignore the fact of how much the animals had been suffering...

After giving birth to my eldest boy, I read a book called "skinny bitch", which it is a very extreme book. They talk a lot about how animals are injected with so many antibiotics and other hormones to make them bigger or to avoid them get sick! It was a very long chapter that made me realise how much I did not want to be eating meat... But it was just a thought in the back of my mind, as I was still saying to myself: " This is nature, we humans eat meat!",  "It is protein, its good for me", "Oh how boring would be to eat without meat", "Oh no there is no chance I would not eat meat"...

Then I got pregnant again, and I was like there is no way I can stop eating meat while producing another human begin! So I tried not to think much about it, although I was still visiting vegan Facebook pages or websites that would post horrible videos of how animals are treated.

Then one day, hubby and I were watching a program were they were showing how meat is produced. This wasn't one of those horrible videos, it was a pro-meat documentary showing how organic irish meat is produced. And then we saw the sheep walking in to the shed were they were going to be killed. As they are walking in, one of the sheep was very distressed, with tears in her eyes and everything, her eyes looked so sad it broke my heart. I truly remember getting so emotional about it!

After that I was convinced that I was going to become a vegetarian someday...

When my second son was born, I was 5 stone overweight. I never felt worst with my appearance in my life. I needed to do something ASAP to lose weight so I started reading, getting informed and talking to personal trainers on how to lose the weight and protein seemed the way to go. They all tell you you have to eat protein to be be lean.

So I started my weight loss journey with a high protein low carb diet which worked in helping me lose the excess weight, I'm not gonna lie. But every single time I ate meat I felt in disgust, I felt like eating a dead corpse. The smell of it before cooking it would make feel disgusted with myself for eating a dead animal who suffered and was chopped and put into a plastic container for me to consume.

And you can say: "Thats nature", " That what animals are for" I can tell you that bringing so much suffering to an animal is not nature. Nature would be if we humans go into a field and chase a bull and kill it with your own hands and eat the meat raw directly from the animal. Well that to me would be nature! But taking advantage of an animal isn't nature to me...

As I said at the start this statements above aren't to make anybody feel guilty or to try to make you change your mind they are only my own thoughts.

Then I started to study nutrition and read the importance of all macronutrients we need to consume. One of the essential macro nutrients is protein.  Interestingly, protein is not needed in such high doses as personal trainers might make us believe. Actually, it's very much the opposite. Our body doesn't need that high amount of protein as some meal plans out there show. Eating animal protein in excess is actually not good for your health.

Patrick Holford, author from "The Optimum Nutrition Bible" recommends having animal protein only twice or three times a week, this is including fish. All the information on this book is based on scientific research. I recommend you all to read if you have any interest in nutrition, it is really good.

As I learned all this I decided to eat less meat, more vegetables, and swap meat for lentils, beans, chickpeas, seeds, etc.

I started doing this and I absolutely loved it! I enjoyed so much eating more vegetables and more grains instead of animal proteins!

Some people may think "well, if you care so much about animals, why do you still eat fish?" Here is my answer. The first human civilisations originated in Africa, near coastal regions. There is a theory, which argues that the evolution of the human brain is largely due to the increased consumption of fish in the diets of peoples living in these regions.  Oily fish is fantastically rich in Omega 3 and Omega 6, both of which are great for the development and day to day functioning of the human brain.  It is for this reason that I think that oily fish is absolutely necessary to keep our brain healthy.

Animals like chickens, pigs, lambs and cows are injected with so many antibiotics, it inevitably ends up in our system. Research has shown that by 2050 some people might not be able to get any operations or surgeries as they will not be receptive to antibiotics. You might not take antibiotics but your body could be absorbing them from the meat you are eating.

I have listened to a few documentaries here if you are interested to watch a bit more of how animal meat is produced. You can find them all on Netflix:

- COWspiracy
- Earthlings
- The beautiful truth
- Forks over Knives
- Vegucated
- Hungry for a change

If you watch any of them please let me know your thoughts.  I'd love to get your feedback.

Also, I want to say that I 100% respect and understand everyone who eats meat. I actually won't remove meat from my kids diet as I would like them to make an informed decision for themselves when they come to an age, as to whether they want to eat meat or not. I would never impose my ideas on them, plus I think kids need the extra protein to grow healthy. I will also keep cooking meat for hubby as he loves meat and I simply cannot change his mind. So don't feel you can't ask me questions about meat. I will always respect other peoples decisions when it comes to their own  healthy foods choices.

Vegan Shepherds Pie

Guys, I made this pie over the weekend and my husband asked me what was I going to call this dish, I told him: "Shepherds pie". He said I couldn't name it that, as the original Shepherds pie is made with meat. But, I want to make the point that you can eat just as delicious without having to include animal protein in all your meals!

I loved this recipe so much, I'm sure it's going to become a staple recipe in my kitchen. This dish is also a great healthy meal for those of us who are budget conscious. Lentils are very cheap, you could make enough for the whole week and freeze the individual portions in tin foil cases like these:

Ingredients: (serves 4 portion like the one shown above)

1 cup of lentils vertes or puy lentils
2 carrots
1 onion
1 cup frozen peas
1 vegetable stock cube
1 cup of passata (250ml)
1 cup of water
Handfull of fresh parsley

For the mash:
1 big sweet potato
2 small white potatoes

Pre-heat oven at 200 degrees Celcius

1. Saute in a sauce pan the onion and carrots with some olive oil.
2. Add in the lentils
3. Add the passata and the water straight away
4. Bring it to the boil and put in the stock cube
5. Bring heat down and add the peas and parsley
7. Let it simmer until lentils are soft

For the mash:

When I do sweet mash potato I always either roast it or steam it because if you boil it it will go watery and your pie won't set as nicely.

In this case I placed the potatoes on a tray. Added some olive oil on top, along with sea salt and pepper and roasted for 30 minutes at 200 degrees Celcius.

Once potatoes were roasted I just smashed it with a potato masher in a bowl.

I then added the lentils mix into individual plate bowls, topped with the mash potato and garnished with some leeks on top.

• Bring temperature down in the oven to 180 degrees Celcius
• Place the bowls back into the oven to set them for 30 minutes

I Hope you guys enjoy this dish! If you make it please tag me on your pictures so I can see your lovely creations. 

Vegan Shepherds Pie

Guys, I made this pie over the weekend and my husband asked me what was I going to call this dish, I told him: "Shepherds pie". He said I couldn't name it that, as the original Shepherds pie is made with meat. But, I want to make the point that you can eat just as delicious without having to include animal protein in all your meals!

I loved this recipe so much, I'm sure it's going to become a staple recipe in my kitchen. This dish is also a great healthy meal for those of us who are budget conscious. Lentils are very cheap, you could make enough for the whole week and freeze the individual portions in tin foil cases like these:

Ingredients: (serves 4 portion like the one shown above)

1 cup of lentils vertes or puy lentils
2 carrots
1 onion
1 cup frozen peas
1 vegetable stock cube
1 cup of passata (250ml)
1 cup of water
Handfull of fresh parsley

For the mash:
1 big sweet potato
2 small white potatoes

Pre-heat oven at 200 degrees Celcius

1. Saute in a sauce pan the onion and carrots with some olive oil.
2. Add in the lentils
3. Add the passata and the water straight away
4. Bring it to the boil and put in the stock cube
5. Bring heat down and add the peas and parsley
7. Let it simmer until lentils are soft

For the mash:

When I do sweet mash potato I always either roast it or steam it because if you boil it it will go watery and your pie won't set as nicely.

In this case I placed the potatoes on a tray. Added some olive oil on top, along with sea salt and pepper and roasted for 30 minutes at 200 degrees Celcius.

Once potatoes were roasted I just smashed it with a potato masher in a bowl.

I then added the lentils mix into individual plate bowls, topped with the mash potato and garnished with some leeks on top.

• Bring temperature down in the oven to 180 degrees Celcius
• Place the bowls back into the oven to set them for 30 minutes

I Hope you guys enjoy this dish! If you make it please tag me on your pictures so I can see your lovely creations. 

7 Meal Plans To Lose Fat. 2016 New Year, New You!

Here are 7 different menus to have. 1 for each day of the week! This does not mean you have to follow them like that strictly. I have 7 different menus because some people like to eat something different each day of the week. But I personally would do 3 a week. So I would eat the same Monday, Tuesday and Wednesday. Then, choose a different menu from the below menus on Thursday, Friday and Saturday up until lunch time, because, for dinner, I would have my cheat meal.

Different menu for a whole day on Sunday and so on. 

Also when I planned this menus I wasn't mainly a vegetarian as I am now so this week will write a blog post about why did I decided to become a vegetarian along with my vegetarian meal plan I will follow in the next few weeks.

Meal Plan 1.

Breakfast: 1/2 cup of oats prepared with about 1 cup of water or milk. You can add 1 teaspoon of vanilla extract and a dash of cinnamon if you want. Top with a handful of blueberries and if you want a teaspoon of honey 🍯

Mid morning snack: simple as a green apple. Have this with a cup of green tea. 

Lunch: beef salad. Have leaves of choice (lettuce or spinach )and use vegetables that you like. You can include: grated carrot, cucumber, tomato, red onion, peppers, asparagus, green beans, etc. Add 90 grams of beef. And the following dressing: 2 tablespoons of olive oil, 1 tablespoon of apple vinegar or cyder vinegar, juice of half a lime, 1 teaspoon of dijon mustard. You can substitute beef for any type of fish even salmon. As fats are low this week. 

Mid evening snack: half an avocado with an egg. This can be eaten as you wish. Boil the egg and have avocado on the side or cook the egg inside the avocado for 15 minutes in the oven. You can substitute avocado for 6 walnut halves. 

Dinner: 100grams of roasted sweet potato, grilled chicken and broccoli.
And last snack handful of nuts. Don't forget your second cup of green tea, 2 or 3 litres of water, exercise 30 minutes at least 3 times a week.

Meal Plan 2.

Breakfast: 1 slice of wholemeal toast with a tablespoon of peanut butter and a small banana 🍌 on top.

Midmorning snack: half a cup of blueberries 

Lunch: 1/2 cup of brown rice (measure cooked), broccoli, 90 grams of chicken breast. 

Mid evening snack: 100grams of greek yoghurt 

Dinner: bowl of chilli con carne. Cook 90 grams of mince in a frying pan with a bit of onion. Meanwhile boil half a can of cannellini beans with half a red pepper and a bit of onion once beans are soft mix it with mince and season with stock cube, sea salt and pepper place in a bowl and add a bit of coriander on top.

Last snack as usual and few almonds.

Meal Plan 3.

November is your month! No excuses you got this! Prepare for Christmas and look amazin in the pictures 😉😛😚 and most importantly feel good with yourself!

So for breakfast we have 1 slice of wholemeal bread with one egg, sauteed spinach and a slice of tomato.

Middle of the morning we have and apple or piece of fruit of choice with a handful of nuts

Lunch will be a baked 1/2 butternut squash refilled with mushrooms, leeks, and chicken or fish. Simply slice your squash and with skin and all and stick into the oven for about 30 to 40 minutes until soft, meanwhile saute all the rest of the ingredients and put them on top on the squash.

Middle afternoon snack we have a rice cake with cotagge cheese and a tomato. Season with salt and pepper

And your dinner is a chickpea salad with steemed broccoli and tomato. (1 cup of chickpeas). You can substitute chickpeas for chicken or tuna. Add 30 grams of feta cheese

Meal Plan 4.

Make sure that if you exercise you eat your carbs beforehand and your protein afterwards. Protein doesn't have to be a shake. It can come from real food!

This is just an example as different people work out at different times but you get the idea.

Breakfast: 2 poached eggs + spinach (or any greenslike rocket or kale) and 40 grams of smoked salmon or 2 rasher without the fat. Add some tomato, mushroom and onion 👌

Snack rice cake, tablespoon of low fat cream cheese or greek yoghurt and top with half an apple and some blueberries.

Lunch: 100 grams of prawns or fish of choice with raw salad full of nutrients such as lettuce, peppers, tomatoes, mushrooms, red onion etc.

Snack: a banana or piece of fruit of choice.

Dinner: chicken pasta. 100grams of chicken, 1 cup of brown pasta cooked and loads of vegetables! This is pre workout . If you workout earlier swap lunch for dinner .

After gym drink your protein with 200 ml of almond milk and a few almonds .

Meal Plan 5.

Here are more options for the no sugar november challenge.

Breakfast: oats with strawberries. Or a green smoothie with fruit and some greens

Lunch: lentil soup or some veggie burgers served with protein of choice (chicken, fish, red meat, chickpeas, etc)

Veggie Burgers recipe: http://momfitnessdiary.blogspot.ie/2014/08/veggie-burgers-healthy-delicious.html

Lentils Soup: 

https://www.facebook.com/momfitnessdiary/photos/pb.465960963540236.-2207520000.1451774731./673135362822794/?type=3&theater

Dinner: cous cous salad or cabbage rolls refilled with veggies and chicken.

Cabbage rolls recipe: http://momfitnessdiary.blogspot.ie/search?q=cabbage+rolls

Snack ideas: rice cake with hummus or celery sticks with almond butter

Meal Plan 6.

Breakfast:  2 eggs scrambled with spinach,  mushrooms and onion.  1 slice of wholemeal bread . And tea or black coffee if desired. 

Mid morning snack a protein shake. Mix a scoop of whey protein with 200-250ml of water and a teaspoon of coffee and 1 teaspoon of vanilla extract. 

Lunch simple chicken salad. Add your favourite vegetables to it. Lettuce + tomato + red onion + yellow pepper + mushrooms + grated carrot etc! For single dressing mix: juice of a lime, 2 tablespoons of cyder vinegar, 1 teaspoon of dijon mustard, chilli flakes and herbs of choice. 

Mid evening snack a single piece of fruit such as: 1 banana, 12 grapes, half a cup of blueberries,  an apple, 1 cup of strawberries,  a pear, an orange etc.

For diner is a piece of any fish (120 grams) with either half a cup of brown rice or else with 100g of sweet potato.  greens of choice such as broccoli, asparagus, zucchini, etc.

Late night snack grab a handful of almonds between 12 and 24 almonds.

Day 6 is when I usually have my cheat meal. But you chose Friday or Sunday or whenever it suits.
2 to 5 cups of green tea  3 lts of water a day!  A lot of exercise,  discipline and consistency! 

Breakfast: 1/2 cup of oats, 100 grams of greek yoghurt, 1 tablespoon of honey , handful blueberries. 

Snack is green smoothie with 1 apple, 1 banana, handful of spinach, 250ml of almond milk. 

Lunch is a veggie omelette with onion, tomato, courgette, spinach and 2 eggs 

Snack is a tuna sandwich with lettuce and tomato . Simple as that. Use wholemeal bread.

And last meal is a simple salad with lettuce, tomato and onion and 90 grams of grilled chicken . Dressing is half a lime, teaspoon of dijon mustard and a tablespoon of apple vinegar