HEALTHY EATING RECIPES

                           

Making conscious decisions about the types of food and drink consumed in your body is the first step for a healthier you.
Healthy eating recipes includes selecting foods that are nutrient-dense. Choose foods that are low in added sugars and foods that are high in fiber.
 
Healthy eating is a lifestyle choice which also involves limiting portion sizes and avoiding processed and fast foods. Are you SERIOUS about embarking on a journey by eating a variety of foods from all the food groups to achieve maybe a weight loss goal or healthier body?

Variety is the spice of life

Eating a variety of foods will help ensure that you get all the nutrients you need. Make half your plate fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and fiber.
Choose whole grains. Whole grains are a great source of fiber and other important nutrients. Include lean proteins. Lean proteins such as fish, poultry, beans, and nuts are important for muscle growth and repair.
 
Ensure that you limit added sugars. Added sugars are found in many processed foods and can contribute to weight gain and other health problems. Choose low-fat dairy, low-fat dairy products are a great source of calcium and other important nutrients.
 

Importance of Water

Drink plenty of water, staying hydrated is important for overall health. When preparing healthy eating recipes remember always drink Plenty of Water, drinking plenty of water is essential for weight loss as well as a healthy body.
 
Water helps to keep you hydrated and can help to reduce cravings. Drinking plenty of water throughout the day can also help to boost your metabolism and burn more calories.
 

Saturated and Trans Fats

Saturated and trans fat can increase your risk of heart disease. saturated fats are generally considered unhealthy. They are linked to an increased risk of heart disease, stroke, and other health problems. limit your intake of saturated fats and replace them with unsaturated fats, such as those found in fish, nuts, and vegetable oils.
 
Trans fats are unhealthy. Trans fats are created when hydrogen is added to vegetable oil to make it solid. This process is called hydrogenation. Trans fats are found in many processed foods, such as margarine, fried foods, and baked goods. Trans fats can also increase your risk of heart disease, stroke, and type 2 diabetes. For this reason, it is important to limit your intake of trans fats.
 

Stress

Kick start your healthy eating habits today by also managing stress levels. We all experience stress from time to time but it’s how we manage stress, that’s what matters – Stress can lead to increased cravings such as emotional overeating. Therefore, it is important to manage stress in order to maintain your health.  Try to find healthy ways to manage stress, such as yoga, meditation, or deep breathing.

Super Foods

Superfoods are foods that are loaded with nutrients and have many health benefits. They are often referred to as “super” because they are nutrient-dense and provide a wide range of health benefits. Superfoods are typically high in antioxidants, vitamins, minerals, and other essential nutrients.super foods
 
Some of the most popular superfoods include blueberries, kale, salmon, chia seeds, quinoa, and acai berries. These foods are rich in antioxidants, which help protect the body from free radical damage and reduce inflammation.

Health Benefits

They are also high in fiber, which helps to keep the digestive system healthy and can help reduce the risk of certain diseases. In addition to the health benefits, superfoods are often considered to be “super” because they are convenient and easy to incorporate into a healthy diet.
 
For example, blueberries can be added to smoothies, oatmeal, or yogurt, while kale can be used in salads or as a side dish. These type of speciality foods are a great way to get the nutrients your body needs without having to take a supplements.
 
Superfoods are also a great way to add variety to your diet and make sure you are getting a wide range of nutrients. While there is no one-size-fits-all approach to nutrition, incorporating specific nutrients into your diet can help you reach your health and weight loss goals.
 
Superfoods are nutrient rich with essential vitamins, minerals, and antioxidants. These nutrients are essential for maintaining optimal health and preventing disease. They are high in fiber, which helps to keep you full for longer and can help to reduce cravings ,also they are remarkably low in calories and fat, making them a great choice for complimenting your healthier body goals.super foods
 
Superfoods are rich in phytonutrients, which can help to protect against chronic diseases such as cancer and heart disease, superfoods are a great source of plant-based proteins, which are essential for building and maintaining muscle mass.
 
It is the perfect way get a variety of nutrients into your diet without having to eat a lot of food. You will also notice a boost to your energy levels and improvement regarding your overall mood.
 

Top Five SuperFoods

Blueberries: Blueberries are packed with antioxidants and vitamins that can help boost your immune system, reduce inflammation, and improve your overall health.
 
 
2. Salmon: Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve heart health.
 
3. Kale: Kale is a nutrient-dense leafy green that is packed with vitamins, minerals, and antioxidants. It can help reduce inflammation and improve digestion.
 
4. Avocado: Avocados are a great source of healthy fats and fiber, which can help reduce cholesterol and improve digestion.
 
5. Chia Seeds: Chia seeds are a great source of fiber, protein, and omega-3 fatty acids, which can help reduce inflammation and improve heart health.
 

Weight Loss:

Monitor your progress: Keep track of your weight loss journey by regularly weighing yourself and recording your food intake and exercise habits to stay on track and make adjustments if necessary.
 
Get enough sleep: Aim for at least 7-8 hours of sleep per night to help regulate your hormones and support your weight loss efforts.
 
Practice mindful eating: Pay attention to your hunger cues and eat slowly, savouring each bite to help prevent overeating and promote healthy digestion.
 
Staying  CONSISTENT  is key, stay committed to your weight loss goals and make small, sustainable changes to your lifestyle rather than opting for quick fixes or crash diets that are not sustainable in the long run. 
 
Celebrate your progress: Be proud of yourself for every small achievement and milestone reached on your weight loss journey, and reward yourself with non-food treats, or short break vacations to stay motivated and inspired.

Get Active now:

Regular physical activity can help you maintain a healthy weight loss and reduce risks of chronic diseases. Improving Cardiovascular Health, regular exercise strengthens your heart and improves your circulation, as your cardiovascular system becomes stronger, you can handle physical and emotional stress better.
 
Regular exercise improves your mental health, releases endorphins, which are hormones that boost your mood and act as natural painkillers. Exercise also helps to reduce levels of the body’s stress hormones, such as adrenaline and cortisol.
 
Improved muscle strength is achieved through regular exercise, therefore helping to build and maintain strong muscles.
 
Stronger muscles help to improve your posture, reduce your risk of injury, and make everyday activities, such as carrying groceries easier. Your body becomes more Flexible, which can reduce your risk of injury and help you move more easily.
Regular exercise also strengthens your bones and can reduce your risk of developing osteoporosis.

Products for weight loss

Six ‘Must have Products’ you need to succeed on your weight loss / healthier body journey, reviewed tried and tested.
 
  • Its amazing! Women’s Waist Trainer   Men’s Waist Trainer. Use it whilst doing any form of exercise/activity including house chores. This product will aid you by sweating the fat out from your mid section, also giving you excellent back posture.
  • Sesame oil aids in achieving a fit body and reaching your flat stomach goals. Sesame seed oil helps shift that stubborn belly fat, in addition to boosting your energy levels to get stuff done, use it as often as you can, use it to garnish salads, cooking etc,
  • Instant pot – it seals in the nutrients and cooks healthy meals much faster than traditional pots.
  • Invest in a mechanical scales( more accurate no need for replacement batteries.) for mercilessly monitoring your body weight and accomplishing your desired outcome.

 

  • A personal Journal – It is imperative that you track your progress your good days and your bad days.  Writing down your goals and tracking your progress increases your motivation and keeps you motivated regarding your weight loss journey. Seeing the progress you’ve made can be a great source of motivation and gives you that healthy ego boost to keep going.

 

  • Outfits look / dress for the part -Wearing the right outfit and footwear can help you feel more confident in yourself and your abilities. Choosing the right footwear whilst training is very important and gives you a sense of ‘FEELING FIT’ so embrace the energy as much as possible to stay motivated. This can be especially beneficial making you feel good about yourself.

 

  • Studies have shown that when people feel good about themselves, they are more productive. Wearing an outfit and the correct footwear will ensure that you feel good and can help you stay focused and motivated to get things done.  Start TODAY with your happier healthier lifestyle!!