Veggie Burgers. Healthy & Delicious

When I founded a similar recipe to this and then I swap the ingredients and form to cook to make them healthier (thats how I come up with most of my recipes) I didn't expect them to be this good. I just thought It would be a nice little side or main dish to change it up a bit, but OMG! This turned to be one of my best recipes of all times. I don't know what is it. I think is the combination of the ingredients but they are amazing. So Try them and let me know what you think:

Ingredients:

1 cup of sunflower seeds
1 carrot
1 celery stick
1 red pepper
1 handful of parsley
1/2 a teaspoon of cayenne pepper
Sea salt
Black pepper

So you have to soak the seeds for at least 4 hours. I soaked them all night.

Chop up the carrot, celery and pepper into very small pieces and pop into the blender add the seeds and condiments and blend very well. Make sure your seeds are dry so you don't add any water into the mixture because the mix is quiet wet. Then form the burgers and place them on a tray. I put tin foil on the tray next time I would put non grease proof paper. They didn't stick but it be cleaner way to remove them from tray. Then I popped into a preheated oven at 200C for about 20 minutes.

Serve with some broccoli or a salad. Or you can even use them as buns for a homemade burger! absolutely delicious! Please if you make them let me know how you get on.

Veggie Burgers. Healthy & Delicious

When I founded a similar recipe to this and then I swap the ingredients and form to cook to make them healthier (thats how I come up with most of my recipes) I didn't expect them to be this good. I just thought It would be a nice little side or main dish to change it up a bit, but OMG! This turned to be one of my best recipes of all times. I don't know what is it. I think is the combination of the ingredients but they are amazing. So Try them and let me know what you think:

Ingredients:

1 cup of sunflower seeds
1 carrot
1 celery stick
1 red pepper
1 handful of parsley
1/2 a teaspoon of cayenne pepper
Sea salt
Black pepper

So you have to soak the seeds for at least 4 hours. I soaked them all night.

Chop up the carrot, celery and pepper into very small pieces and pop into the blender add the seeds and condiments and blend very well. Make sure your seeds are dry so you don't add any water into the mixture because the mix is quiet wet. Then form the burgers and place them on a tray. I put tin foil on the tray next time I would put non grease proof paper. They didn't stick but it be cleaner way to remove them from tray. Then I popped into a preheated oven at 200C for about 20 minutes.

Serve with some broccoli or a salad. Or you can even use them as buns for a homemade burger! absolutely delicious! Please if you make them let me know how you get on.

Healthy Dip. Roasted Red Pepper.

Having friends over and want to keep the healthy style yet cook something delicious?

This dip is the perfect idea to be munching away without guilt.

Ingredients:

1/2 cup of Cashew Nuts (soaked over night or at least for 4 hours)
1 Red Pepper Roasted
2 tablespoons of walnuts

The longer you soak the cashews the creamier it gets. Blend the cashews with a tiny drop of water to get the blender going. Add sea salt and black pepper to it and place in a little container. Then add a few chopped walnuts for extra crunchiness.

Serve with carrot, celery and cucumber sticks. Great evening snack as well.

Healthy Dip. Roasted Red Pepper.

Having friends over and want to keep the healthy style yet cook something delicious?

This dip is the perfect idea to be munching away without guilt.

Ingredients:

1/2 cup of Cashew Nuts (soaked over night or at least for 4 hours)
1 Red Pepper Roasted
2 tablespoons of walnuts

The longer you soak the cashews the creamier it gets. Blend the cashews with a tiny drop of water to get the blender going. Add sea salt and black pepper to it and place in a little container. Then add a few chopped walnuts for extra crunchiness.

Serve with carrot, celery and cucumber sticks. Great evening snack as well.

Do you hate running? But you'd wish you like it?

Well I am writing this post because I was one of those people who used to hate running. first of all I can't run outside because I have severe asthma and a horrible chronic sinus problem so my breathing is terrible and when I run outside the air doesn't allow me to breath properly so I shock constantly. So unfortunately I have to do it inside on the treadmill. I do go for a run outside every now and again but I slow down a lot. So anyway I used to step into the treadmill and first minute would be like "this is horrible when is this gonna end?" "OMG only two minutes have passed by and I am already tired" "I Just want to go home" "I don't like the feeling of it" " This is endless" etc. etc.

And I remember at that time when I used to hate it I was only running at speed 8.0 (that is really bad for the level of fitness I had). But now I couldn't live without running. The feeling of it is just amazing. I love it. 

First of all I am going to list a few positive points of how running is good for you:

Runners  are 39 percent less likely to use high blood pressure meds and 34 percent less likely to need cholesterol meds.

Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.

A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.

nsomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn't. They also slept for an extra hour on days they exercised.

People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.

Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.

A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don't exercise. A separate study found that active people have a 50 percent lower risk of premature death.

After reading that I have to say that one strong reason to get running is: LOSE WEIGHT!

Since I have step up my running Ive been able to eat way more. which is great. So here a few advices on how love running:

First of all you have to have the proper gear. There is nothing as horrible as feeling uncomfortable when running. So the first thing you have to buy is a sports bra. Being a lady is impossible to run fast enough if your boobs are all over the place. This will make you feel more confident with yourself while doing it. Second but not least important: good runners. If you have the wrong footwear you can really lead yourself to an injury. I used to use Acsis all the way but recently bought Nike and wouldn't go back. 

Then what you have to do is to zone-out think of something like future plans or protects. Time will pass faster if you are focusing on something in your mind. 

Music is vital as it can really motivate you. I don't run unless i have my iPod with me.

If you are running outside download an app that let you know distance. Set up targets: star by saying "I am going to run 3k in 30 minutes" that is a very light run. You can archive this by walking but it is a start. Then aim to do 4k in 30 minutes so checking the speeding will really distract you from timing and when you least realise you will finish a good cardio session. Your goal should be to do 5k in 30 minutes. The way I do it is I start walking at 8 speed on treadmill for one minute then I go to 12/12.5 speed for another minute and so on until I complete 30 min (5k).

When you are running before your body gives up is your mind that does it so if you are thinking "I can't" "Im tired" you will give up. So find motivation in you head you will be flying. You will be planning a marathon after you archive this. You will feel so sweaty and clean inside that you will wonder how did you ever went without this feeling!

Do you hate running? But you'd wish you like it?

Well I am writing this post because I was one of those people who used to hate running. first of all I can't run outside because I have severe asthma and a horrible chronic sinus problem so my breathing is terrible and when I run outside the air doesn't allow me to breath properly so I shock constantly. So unfortunately I have to do it inside on the treadmill. I do go for a run outside every now and again but I slow down a lot. So anyway I used to step into the treadmill and first minute would be like "this is horrible when is this gonna end?" "OMG only two minutes have passed by and I am already tired" "I Just want to go home" "I don't like the feeling of it" " This is endless" etc. etc.

And I remember at that time when I used to hate it I was only running at speed 8.0 (that is really bad for the level of fitness I had). But now I couldn't live without running. The feeling of it is just amazing. I love it. 

First of all I am going to list a few positive points of how running is good for you:

Runners  are 39 percent less likely to use high blood pressure meds and 34 percent less likely to need cholesterol meds.

Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.

A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.

nsomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn't. They also slept for an extra hour on days they exercised.

People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.

Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.

A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don't exercise. A separate study found that active people have a 50 percent lower risk of premature death.

After reading that I have to say that one strong reason to get running is: LOSE WEIGHT!

Since I have step up my running Ive been able to eat way more. which is great. So here a few advices on how love running:

First of all you have to have the proper gear. There is nothing as horrible as feeling uncomfortable when running. So the first thing you have to buy is a sports bra. Being a lady is impossible to run fast enough if your boobs are all over the place. This will make you feel more confident with yourself while doing it. Second but not least important: good runners. If you have the wrong footwear you can really lead yourself to an injury. I used to use Acsis all the way but recently bought Nike and wouldn't go back. 

Then what you have to do is to zone-out think of something like future plans or protects. Time will pass faster if you are focusing on something in your mind. 

Music is vital as it can really motivate you. I don't run unless i have my iPod with me.

If you are running outside download an app that let you know distance. Set up targets: star by saying "I am going to run 3k in 30 minutes" that is a very light run. You can archive this by walking but it is a start. Then aim to do 4k in 30 minutes so checking the speeding will really distract you from timing and when you least realise you will finish a good cardio session. Your goal should be to do 5k in 30 minutes. The way I do it is I start walking at 8 speed on treadmill for one minute then I go to 12/12.5 speed for another minute and so on until I complete 30 min (5k).

When you are running before your body gives up is your mind that does it so if you are thinking "I can't" "Im tired" you will give up. So find motivation in you head you will be flying. You will be planning a marathon after you archive this. You will feel so sweaty and clean inside that you will wonder how did you ever went without this feeling!

How to get your fitness going?

I have come across a lot of people that tells me: "I don't have money for the gym" "eating healthy is very expensive" "I don't have time" and numerous of different excuses, then I go into my Instagram page or Facebook and is the exact same people who posted a little Chanel shopping bag or a picture of their new dress, shoes, then on the weekend a lot of "selfies" parting. After that, when weekend is over they feel bloated, broke and overweighted. Monday comes and they star a new diet, by Thursday they back on eating more than they should and by Friday they are texting friends asking whats the plan for the weekend. And there it goes again!

Life is all about choices and is up to you to take the right decision on what is best for your body. You can go and chose a chocolate, a bag of crisps, or you can go and have a bit of fruit instead. The point is be happy with the consequenses of those decisions. Don't get those those consequenses get you down because it was all your own choices. If you decide to be unhealthy then be unhealthy and be happy with that. If you decide to change your lifestyle then change around completely like I did.

I think I have said it many times, I have never been like this healthy before. I became like this when I gained so much weight. When I could say I had an addition for food and constant hunger.

Your body will be with you for ever! that handbag inside your wardrobe will stay there and it won't avoid doctors and illnesses. but begin healthy will.

I want to say that begin healthy is not equal to look like a Victoria Secret's Model. Being healthy is replenish your body with natural foods, being fit and having a lot of energy. That what good food and exercise provides you.

So what to do to start a healthy lifestyle? first of all find out what is your goal:
- Losing weight?
- Being healthy?
- Geting fit?
- Geting muscles?
- Stay the same weight but be healthier?

Then think to yourself what do I need to archive that? First of all if you want to be fitter you have to start exercising. Think of some activity that you enjoy! there is no way you should you something that you don't like. Although trying different things that you might think you won't like them, you might end up loving them. I use to hate running now I love it. It feels so good when I finish running.
So sign up for some classes, the gym or even start going for walks. But it is important that every 4 weeks you step up a level. For example if you were going for 3k walks in 30 minutes then make sure you do 5k in 30 minutes. Slowly get better and better. If you star lifting weights at the gym with dumbbells that are 2kg then in 4 weeks make sure you step it up to 4kg, etc.

Get your fitness clothing ready:

- Runners are basic. If you don't have good runners you won't  perform the same. Your feet should be in a comfortable position for any activity that you are doing. I have seen girls running with converse or other very flat cheap runners and it kills me, you can completely ruin your knees, joints etc. For me Asics are best.
- For ANY activity that you do you need a sports bra. There is NO WAY you could run fast enough without a sports bra. Ive seen girls that start running with the boobs bouncing and their positioning and form is terrible because they are so conscious of it.
- Set small targets: for example by the end of the month I should be losing 2kg, 4kg, whatever it works best for you so week by week you can do adjustments to your exercise or diet
- Join the gym or choose what is going to be the activity that you will be doing and stick to it.
- Have a plan! don't do a few exercises here and a few there, set up a meal and an exercise program! that is key for success
-Stay focus and don't expect to see results every week. Some weeks will be amazing other weeks will be terrible. When I was losing weight some weeks I would lose a lot another ones I would even gain a few grams and it feel horrible, but think what you did wrong and correct it

How to get your fitness going?

I have come across a lot of people that tells me: "I don't have money for the gym" "eating healthy is very expensive" "I don't have time" and numerous of different excuses, then I go into my Instagram page or Facebook and is the exact same people who posted a little Chanel shopping bag or a picture of their new dress, shoes, then on the weekend a lot of "selfies" parting. After that, when weekend is over they feel bloated, broke and overweighted. Monday comes and they star a new diet, by Thursday they back on eating more than they should and by Friday they are texting friends asking whats the plan for the weekend. And there it goes again!

Life is all about choices and is up to you to take the right decision on what is best for your body. You can go and chose a chocolate, a bag of crisps, or you can go and have a bit of fruit instead. The point is be happy with the consequenses of those decisions. Don't get those those consequenses get you down because it was all your own choices. If you decide to be unhealthy then be unhealthy and be happy with that. If you decide to change your lifestyle then change around completely like I did.

I think I have said it many times, I have never been like this healthy before. I became like this when I gained so much weight. When I could say I had an addition for food and constant hunger.

Your body will be with you for ever! that handbag inside your wardrobe will stay there and it won't avoid doctors and illnesses. but begin healthy will.

I want to say that begin healthy is not equal to look like a Victoria Secret's Model. Being healthy is replenish your body with natural foods, being fit and having a lot of energy. That what good food and exercise provides you.

So what to do to start a healthy lifestyle? first of all find out what is your goal:
- Losing weight?
- Being healthy?
- Geting fit?
- Geting muscles?
- Stay the same weight but be healthier?

Then think to yourself what do I need to archive that? First of all if you want to be fitter you have to start exercising. Think of some activity that you enjoy! there is no way you should you something that you don't like. Although trying different things that you might think you won't like them, you might end up loving them. I use to hate running now I love it. It feels so good when I finish running.
So sign up for some classes, the gym or even start going for walks. But it is important that every 4 weeks you step up a level. For example if you were going for 3k walks in 30 minutes then make sure you do 5k in 30 minutes. Slowly get better and better. If you star lifting weights at the gym with dumbbells that are 2kg then in 4 weeks make sure you step it up to 4kg, etc.

Get your fitness clothing ready:

- Runners are basic. If you don't have good runners you won't  perform the same. Your feet should be in a comfortable position for any activity that you are doing. I have seen girls running with converse or other very flat cheap runners and it kills me, you can completely ruin your knees, joints etc. For me Asics are best.
- For ANY activity that you do you need a sports bra. There is NO WAY you could run fast enough without a sports bra. Ive seen girls that start running with the boobs bouncing and their positioning and form is terrible because they are so conscious of it.
- Set small targets: for example by the end of the month I should be losing 2kg, 4kg, whatever it works best for you so week by week you can do adjustments to your exercise or diet
- Join the gym or choose what is going to be the activity that you will be doing and stick to it.
- Have a plan! don't do a few exercises here and a few there, set up a meal and an exercise program! that is key for success
-Stay focus and don't expect to see results every week. Some weeks will be amazing other weeks will be terrible. When I was losing weight some weeks I would lose a lot another ones I would even gain a few grams and it feel horrible, but think what you did wrong and correct it

Good Fats In Your Diet

Some people think that to lose fat you have to avoid fats but this statement is false. In general the accumulated body fat comes from an excess of carbohydrates that contains a high glycemic index like white flours and sugar.

Our body needs good fats to stay healthy plus they are a source of energy alternatively to carbohydrates and fats don't elevate insulin level in the body once consumed as carbohydrates does. If you consume fats in a smart way they can be your friend when trying to lose weight.

Fats help to have a better function of your hormones and hormones control absolutely everything. As well as that fats help with that anxiety we feel when we feel hungry when doing a reduced calorie diet  and they reduce glucose levels in our blood.

Always chose the good fats like: coconut oil, olive oil, seeds, nuts, avocado, salmon etc. Stay away of processed products and all bad fats like deep fried food, fast food, donuts, cupcakes etc. And very importantly avoid lactose products with exception of greek yogurt which is low in fat and high in proteins.

Always measure your fats. By saying all this I am not telling you to go crazy on the fats. All in moderation, for example if you added olive oil as a dressing in your salad, don't add avocado. Don't eat almonds direct from the bag and end up eating more than you should, eat only a handful. If you eat peanut butter eat only a tablespoon a day, etc.

In general, you can consume 40 to 60 grams of fats a day. So calculate this way: imagine a tablespoon of olive oil contains 14g of fat, a tablespoon of peanut butter around 9g, a handful of nuts 14 g so you can add up from there.

Many studies show that a diet low in carbs and high-moderate in fats along with good proteins is ideal to lose weight and stay in shape specially women because men can tolerate way more carbohydrates than us.

Good Fats In Your Diet

Some people think that to lose fat you have to avoid fats but this statement is false. In general the accumulated body fat comes from an excess of carbohydrates that contains a high glycemic index like white flours and sugar.

Our body needs good fats to stay healthy plus they are a source of energy alternatively to carbohydrates and fats don't elevate insulin level in the body once consumed as carbohydrates does. If you consume fats in a smart way they can be your friend when trying to lose weight.

Fats help to have a better function of your hormones and hormones control absolutely everything. As well as that fats help with that anxiety we feel when we feel hungry when doing a reduced calorie diet  and they reduce glucose levels in our blood.

Always chose the good fats like: coconut oil, olive oil, seeds, nuts, avocado, salmon etc. Stay away of processed products and all bad fats like deep fried food, fast food, donuts, cupcakes etc. And very importantly avoid lactose products with exception of greek yogurt which is low in fat and high in proteins.

Always measure your fats. By saying all this I am not telling you to go crazy on the fats. All in moderation, for example if you added olive oil as a dressing in your salad, don't add avocado. Don't eat almonds direct from the bag and end up eating more than you should, eat only a handful. If you eat peanut butter eat only a tablespoon a day, etc.

In general, you can consume 40 to 60 grams of fats a day. So calculate this way: imagine a tablespoon of olive oil contains 14g of fat, a tablespoon of peanut butter around 9g, a handful of nuts 14 g so you can add up from there.

Many studies show that a diet low in carbs and high-moderate in fats along with good proteins is ideal to lose weight and stay in shape specially women because men can tolerate way more carbohydrates than us.

Healthy Teas To Drink

Green Tea: Green tea is full of antioxidants called catechins;  may ward off everything from cancer to heart disease, says Karen Collins. One study found that each daily cup of green tea consumed may lower the risk of cardiovascular disease by 10 percent.

In terms of weight loss, green tea contains high concentrations of catechin polyphenols. These compounds work in the body with other chemicals to heighten levels of fat oxidation and thermogenesis (a state created in the body by burning fat as fuel). On average, you should try to consume a minimum of 3 cups of green tea per day for weight loss effects. Green tea has also been shown to be preventative against cancer, heart disease and high cholesterol. 

White Tea: White tea is another health multitasker. It offers the same potential cardiovascular and cancer-fighting benefits as other teas. And some research suggests that it may offer benefits to people with diabetes. A study found that consuming white tea resulted in improved glucose tolerance and a reduction in LDL cholesterol. 

Black Tea: Black tea has high concentrations of the antioxidant compounds known as theaflavins and thearubigins, which have been linked to lower levels of cholesterol. Research has shown that people who drink three or more cups of black tea daily may cut their risk of stroke by 21 percent.

Oolong Tea: It may aid in weight loss. “Oolong activates an enzyme responsible for dissolving triglycerides, the form of dietary fat that’s stored in fat cells,” says Baer. One study showed that women who drank oolong tea burned slightly more calories over a two-hour period than those who drank only water.

Peppermint tea: Peppermint oil, in this tea, is effective at reducing abdominal pain and diarrhoea in people with irritable bowel syndrome. Sipping a cup after a meal helps by relaxing the muscles of the intestinal tract

Drinking peppermint tea is good to relieve the symptoms of abdominal gas and bloating, and to relieve muscle spasms. It’s also good for nausea (without vomiting) and for heating up the body and making it sweat. If indigestion or heartburn problems.

Chamomile: According to Japanese researchers, ‘daily consumption of chamomile tea with meals could contribute to the prevention of the progress of hyperglycemia and diabetic complications’. As well as cutting blood-sugar levels, it appears chemicals in chamomile block activity of an enzyme associated with the development of diabetic eye and nerve damage.

A gentle calming and sedative tea made from flowers, chamomile tea can be helpful for insomnia. It can also be helpful with digestion after a meal. Huska recommends chamomile in cases of cough and bronchitis, when you have a cold or fever, or as a gargle for inflammation of the mouth. Be sure to steep it well to get all the medicinal benefits.

Healthy Teas To Drink

Green Tea: Green tea is full of antioxidants called catechins;  may ward off everything from cancer to heart disease, says Karen Collins. One study found that each daily cup of green tea consumed may lower the risk of cardiovascular disease by 10 percent.

In terms of weight loss, green tea contains high concentrations of catechin polyphenols. These compounds work in the body with other chemicals to heighten levels of fat oxidation and thermogenesis (a state created in the body by burning fat as fuel). On average, you should try to consume a minimum of 3 cups of green tea per day for weight loss effects. Green tea has also been shown to be preventative against cancer, heart disease and high cholesterol. 

White Tea: White tea is another health multitasker. It offers the same potential cardiovascular and cancer-fighting benefits as other teas. And some research suggests that it may offer benefits to people with diabetes. A study found that consuming white tea resulted in improved glucose tolerance and a reduction in LDL cholesterol. 

Black Tea: Black tea has high concentrations of the antioxidant compounds known as theaflavins and thearubigins, which have been linked to lower levels of cholesterol. Research has shown that people who drink three or more cups of black tea daily may cut their risk of stroke by 21 percent.

Oolong Tea: It may aid in weight loss. “Oolong activates an enzyme responsible for dissolving triglycerides, the form of dietary fat that’s stored in fat cells,” says Baer. One study showed that women who drank oolong tea burned slightly more calories over a two-hour period than those who drank only water.

Peppermint tea: Peppermint oil, in this tea, is effective at reducing abdominal pain and diarrhoea in people with irritable bowel syndrome. Sipping a cup after a meal helps by relaxing the muscles of the intestinal tract

Drinking peppermint tea is good to relieve the symptoms of abdominal gas and bloating, and to relieve muscle spasms. It’s also good for nausea (without vomiting) and for heating up the body and making it sweat. If indigestion or heartburn problems.

Chamomile: According to Japanese researchers, ‘daily consumption of chamomile tea with meals could contribute to the prevention of the progress of hyperglycemia and diabetic complications’. As well as cutting blood-sugar levels, it appears chemicals in chamomile block activity of an enzyme associated with the development of diabetic eye and nerve damage.

A gentle calming and sedative tea made from flowers, chamomile tea can be helpful for insomnia. It can also be helpful with digestion after a meal. Huska recommends chamomile in cases of cough and bronchitis, when you have a cold or fever, or as a gargle for inflammation of the mouth. Be sure to steep it well to get all the medicinal benefits.

Meal Preparation: An Important part of weight loss journey

Many of you I'm sure you have read or seen other doing "meal prep" but you always wonder what is it? why do they do it? and how is it done? well here is a few tips that might help you understand it better and most importantly help you to lose that unwanted fat in your body.

Meal preparation is essential when either losing weight or trying to live a very healthy lifestyle. I mean many of you work and even the stay moms work even harder. The house jobs are endless! So when you are organised everything works perfect.

So first of all you have to decide what are you going to eat for the week. Make you menus and your weekly shop list. When you go shopping make sure you buy enough tippers to store all your food.

As you can see in picture above I have little containers for my toddler and my baby so that is so easy to store they healthy dinners and then freezing them. In those I made a full dinner with chicken, onion, carrot, broccoli, sweet corn and peppers. I mashed up for my little toddler and blend a bit more for my baby.

The reason you should do meal prep is because this will help you from binging and eating what you shouldn't eat. So for example you wake up and eat your oats then in the middle of the morning you are like "oh I'm hungry i am jus going to grab a few nuts" but those nuts weren't enough so you go and grab some fruit, biscuits, yogurt, etc. Then you have your dinner (small enough dinner because you were already full from all the binging earlier) then mid evening snack comes along you are starving because your dinner wasn't enough. Your baby has waken up. Hubby is nearly home for dinner, the phone is ringing your toddler pull out the nappies box. Barney is playing full volume in the background and while you are doing all that your tummy is just screaming to you: "feed meeeeeee!" so you go boil some water make some tea have some toast and as you didn't plan you just buttered the toast and that was yummy but not very healthy and have had already so many unnecessary calories that aren't going to help you archive your goal. Then you have your tea, but as you felt bad for all the binging you only had a sale to compensate the bad snacks, perfect! then you go out for a little walk come back home sit down to watch tv then your tummy again: "What are you like? feed me again" then your mind start playing tricks on you: "oh i went for a walk I supousse I can have this little chocolate with my culpa, then this taytos, yummy it feels good maybe a little more".

This is what happens when you don't plan. Now this is what happen when you do plan: Wake up, have breakfast, then in the middle of the morning: "I am hungry what is my next snack? oh yes some fruit and peanut butter for example" you eat it, you are full then you realise is only 11 o clock in the morning and you don't have to cook dinner because you have it prepared already so you can go for a good walk or a run then come home and have a good lunch, you have your snack and your tea you feel good you were good all day, now you have time to do some video on you tube to help you burn fat or go the gym, a class or whatever you like then come home and have you last healthy snack. Still eating all day but planned. Keep doing this for a few week then you realise your jeans are too big on you!

So chose a day on when are you going to do your meal prep. I do it twice a week so I only prepare food for 3 days (except  for the boys I cook the whole week in one day). So this is an example: Get up, have breakfast and then wash your chicken and stick it to grill. Meantime put your vegetables to boil. While list wash your spinach and lettuce and leave some ingredients for your salad chopped up: tomato, cucumbers, grated carrots etc. So you can put together your salad straight from the fridge. Prepare dressings and leave in fridge. You can cook your meat for the whole week and freeze half of it.

So plan ladies! As that old quote says: "If you fail to plan, you plan to fail" -Benjamin Franklin

Meal Preparation: An Important part of weight loss journey

Many of you I'm sure you have read or seen other doing "meal prep" but you always wonder what is it? why do they do it? and how is it done? well here is a few tips that might help you understand it better and most importantly help you to lose that unwanted fat in your body.

Meal preparation is essential when either losing weight or trying to live a very healthy lifestyle. I mean many of you work and even the stay moms work even harder. The house jobs are endless! So when you are organised everything works perfect.

So first of all you have to decide what are you going to eat for the week. Make you menus and your weekly shop list. When you go shopping make sure you buy enough tippers to store all your food.

As you can see in picture above I have little containers for my toddler and my baby so that is so easy to store they healthy dinners and then freezing them. In those I made a full dinner with chicken, onion, carrot, broccoli, sweet corn and peppers. I mashed up for my little toddler and blend a bit more for my baby.

The reason you should do meal prep is because this will help you from binging and eating what you shouldn't eat. So for example you wake up and eat your oats then in the middle of the morning you are like "oh I'm hungry i am jus going to grab a few nuts" but those nuts weren't enough so you go and grab some fruit, biscuits, yogurt, etc. Then you have your dinner (small enough dinner because you were already full from all the binging earlier) then mid evening snack comes along you are starving because your dinner wasn't enough. Your baby has waken up. Hubby is nearly home for dinner, the phone is ringing your toddler pull out the nappies box. Barney is playing full volume in the background and while you are doing all that your tummy is just screaming to you: "feed meeeeeee!" so you go boil some water make some tea have some toast and as you didn't plan you just buttered the toast and that was yummy but not very healthy and have had already so many unnecessary calories that aren't going to help you archive your goal. Then you have your tea, but as you felt bad for all the binging you only had a sale to compensate the bad snacks, perfect! then you go out for a little walk come back home sit down to watch tv then your tummy again: "What are you like? feed me again" then your mind start playing tricks on you: "oh i went for a walk I supousse I can have this little chocolate with my culpa, then this taytos, yummy it feels good maybe a little more".

This is what happens when you don't plan. Now this is what happen when you do plan: Wake up, have breakfast, then in the middle of the morning: "I am hungry what is my next snack? oh yes some fruit and peanut butter for example" you eat it, you are full then you realise is only 11 o clock in the morning and you don't have to cook dinner because you have it prepared already so you can go for a good walk or a run then come home and have a good lunch, you have your snack and your tea you feel good you were good all day, now you have time to do some video on you tube to help you burn fat or go the gym, a class or whatever you like then come home and have you last healthy snack. Still eating all day but planned. Keep doing this for a few week then you realise your jeans are too big on you!

So chose a day on when are you going to do your meal prep. I do it twice a week so I only prepare food for 3 days (except  for the boys I cook the whole week in one day). So this is an example: Get up, have breakfast and then wash your chicken and stick it to grill. Meantime put your vegetables to boil. While list wash your spinach and lettuce and leave some ingredients for your salad chopped up: tomato, cucumbers, grated carrots etc. So you can put together your salad straight from the fridge. Prepare dressings and leave in fridge. You can cook your meat for the whole week and freeze half of it.

So plan ladies! As that old quote says: "If you fail to plan, you plan to fail" -Benjamin Franklin

Spinach & Feta Frittata

Spinach and feta frittata by @momfitnessdiary

Ingredients: (serves 4)
300g of spinach
150g of sundried tomatoes
8 eggs
175 ml of greek yogurt or low fat cream
200g of feta cheese cut into cubes
100g of mature cheddar,  grated

Preheat oven to 200C 
Sauté spinach in a frying pan with a bit of olive oil, once done drain and set aside.
In a large bowl whisk the eggs, cream or yogurt (I used greek yogurt) and the cheeses, reserving a bit of chesse for toping.
Mix spinach with sundried tomatoes and mix with egg mixture. Return pan to the heat and add olive oil. Add egg mixture, add the rest of chesse on top and let it cook for about 5 min in a low heat. Then place in the oven for 15 minutes or until golden. Slice into wedges and serve from the pan.

Spinach & Feta Frittata

Spinach and feta frittata by @momfitnessdiary

Ingredients: (serves 4)
300g of spinach
150g of sundried tomatoes
8 eggs
175 ml of greek yogurt or low fat cream
200g of feta cheese cut into cubes
100g of mature cheddar,  grated

Preheat oven to 200C 
Sauté spinach in a frying pan with a bit of olive oil, once done drain and set aside.
In a large bowl whisk the eggs, cream or yogurt (I used greek yogurt) and the cheeses, reserving a bit of chesse for toping.
Mix spinach with sundried tomatoes and mix with egg mixture. Return pan to the heat and add olive oil. Add egg mixture, add the rest of chesse on top and let it cook for about 5 min in a low heat. Then place in the oven for 15 minutes or until golden. Slice into wedges and serve from the pan.