Eating healthy foods can help to provide your body with the fuel to perform mentally and physically every day. A balanced nutrition plan is important for a healthy lifestyle, but there is so much more to it than just adding fruits and vegetables to your shopping list! How you prepare food can really impact the health benefits your body gets from eating well. When making an effort to follow a balanced diet, you don’t want any nutrients to go to waste. Are you getting all the benefits of healthy foods? To pack as much goodness as you can into every bite, make sure you’re eating healthy foods the right way. Check out this list of healthy food you might be eating the wrong way! Whole grains and beans Before cooking with grains and beans, it’s a good idea to give them a thorough soak first. This can help to release phytates (naturally-occurring chemicals found in beans and grains), as well as removing some of the salt that is added during packaging (beans only). While phytates aren’t necessarily harmful, they can bind to minerals (such as iron) and make it harder for your body to digest. While it’s tempting to skip this step and simply throw the grains and beans in with whatever you are cooking, this simple step can make sure that you’re getting as much nutrients out of these foods as possible! Flaxseed Full of omega 3s and fibre, flaxseed is good for heart health and can help maintain healthy cholesterol levels. Like most foods, the nutrients are safely protected on the inside. Rather than eating them whole, grinding the seeds before you eat them can give your body the best chance of absorbing all the helpful nutrients. Once ground, try adding flaxseed to yoghurt, your post-workout smoothies and salads for an extra boost! Yoghurt Each time you grab a tub of yoghurt out of the fridge, you’ll probably notice it sometimes has that watery layer on top. That substance is yoghurt whey, which is just a result of the yoghurt settling. While it is mostly water, it does contain a number of minerals, including calcium, and protein as well. Rather than throwing those extra nutrients down the drain, just give your yoghurt a stir before eating it! Garlic In addition to containing immune-system-boosting properties, garlic can help to reduce the risk of cardiovascular disease. Allicin, the key ingredient responsible for many of these health benefits, is only released by crushing the garlic. The chemical process that creates allicin is set off when you crush the clove, not by slicing. When cooking with garlic, keep in mind this process takes about 10 minutes, so it can be a good idea to crush the garlic before you start heating the pan. Broccoli When you prepare broccoli for dinner, make the switch from boiling to steaming. Boiling can actually cause certain vitamins and antioxidants to leach into the cooking water, which eventually gets drained off before serving. To prevent this, I recommend using a steamer instead. Just a few minutes is enough to soften the stems without losing those essential nutrients! To get the maximum nutritional benefits from your food, you need to be eating them the right way. It’s easy to be preparing foods all wrong and depriving yourself of major nutrients without even realising it! Hopefully these tips have given you something to think about next time you’re in the kitchen making something tasty to eat.
forrás: pinterest 13 hetes edzéstipp otthonra (Kayla Itsines) itt Kiegészítés (e...
Today, I'm sharing 5 things you can do to jumpstart your weight loss naturally. These are things that you can begin doing immediately!
These hormone balancing drinks are great for supporting hormone health and overall wellness.
Well, I’ve been going to the gym with my friend Jackie for the past 8 weeks. We’ve been doing the Kayla Itsines Bikini Body Guide along with my sister and some other friends… We…
forrás: pinterest 13 hetes edzéstipp otthonra (Kayla Itsines) itt Kiegészítés (e...
A fitness inspiration for us all.
Who can’t wait to eat breakfast? I absolutely love the first meal of the day — I usually wake up hungry and ready to kick things off with a really tasty meal. I usually eat a savoury breakfast — I love dishes like avocado and poached eggs on toast — but I know how many people in the Sweat Community enjoy pancakes, so I thought I would share a recipe for all you ladies who like something sweeter! While I don’t use protein powder, I know many women do, so this is included in the ingredients. If you want to substitute protein powder for something else you can try this recipe with cacao powder which will give you a chocolate flavour instead. Get ready for a delicious, healthy breakfast! Perfect Protein Pancakes Recipe Prep time: 5 mins Cook time: 10 mins Total time: 15 mins Serves: 2 Dietary preferences: Vegetarian, Soy-free Ingredients: 3/4 cup Greek yoghurt 1 egg 1/2 cup wholemeal flour 1 tsp baking soda 15g any low carb protein whey isolate or cacao powder splash of almond milk 1 tsp coconut oil Method: 1. Mix the Greek yoghurt and egg until it is creamy. 2. In a different bowl mix the flour, protein powder and baking soda. 3. Pour the wet mixture into the dry along with a splash of almond milk. 4. Heat the coconut oil until it has melted, place a dollop of mixture into the pan. 5. Serve with pure maple syrup or honey and top with chopped strawberries. Your breakfast can include the foods you love! For me, a healthy approach to food should include meals that make you feel good — and they shouldn’t feel like a chore to make or eat. You should be able to eat the foods you enjoy — and eat in a way that is balanced and realistic. If you’re looking to add some different dishes to your morning routine, I’ve got more breakfast ideas for you to try — check out these ideas for amazing healthy breakfasts!
forrás: pinterest 13 hetes edzéstipp otthonra (Kayla Itsines) itt Kiegészítés (edzéstippek, nyújtás...) itt Egy hetes menüterv (BBG, Kayla Itsines) itt Facebook oldal: Boszorkánykonyha
forrás: pinterest 13 hetes edzéstipp otthonra (Kayla Itsines) itt Kiegészítés (e...
Großformatiges Paperback. Klappenbroschur
This Hamburger Soup Recipe is hearty, filling, and delicious! It's an easy dinner soup recipe you can meal prep in advance for the entire family. It's gluten free, grain free, and dairy free.
forrás: pinterest Kayla Itsines 13 hetes programja itt Megtalálsz a Facebookon is: Boszorkánykonyha
If you've started meal prepping or are trying to start some new healthy eating habits, you might be wondering how you can make it even easier by learning how to build the best grocery list for yourself. Having a great shopping list can help you to save time and money when you make a trip to the supermarket - the key is just a bit of planning before you go! Here are some tips to get you started. 1. Plan your meals for the week Before you go to the shops, take some time to plan your meals and create a list of the ingredients you need. This will make it much easier once you get inside the supermarket and will reduce your number of shopping trips each week. If you're new to planning your meals, it can help to start by planning a few days at a time and doing 2-3 smaller shops each week until you feel confident planning and shopping for a week of meals. 2. Section your list Once you've got your list of things you need, make it even easier for yourself by breaking up your list according to the different sections in your supermarket. For example grains, dairy, meat, fruit and veggies and dry foods. When you get into the supermarket, you'll be able to quickly check off your items from each section instead of going back and forth. It also can save you a lot of time from knowing which aisles you don't even need to look at. 3. Avoid going to the supermarket hungry Going to the supermarket when you're feeling hungry can make everything look delicious, even foods you wouldn't normally be interested in. This can make it easier to overspend or buy things you don't need. If you're someone who tends to overbuy at the supermarket, try going after you've had a meal or snack to make it easier to stick to your list. 4. Make sure your list includes FLAVOUR! For me, food has to be tasty. Healthy eating doesn't have to be bland or boring! Make sure you pick meals you will enjoy eating, and use seasonings like herbs, spices and lemon to add flavour if you're not sure where to start. 5. Find a balance that works for you While you're probably not going to feel your best if you fill your trolley with snack foods and soft drinks, never having any treats isn't sustainable (or fun) for most people either - myself included! With eating well, what you do most of the time is more important than what you do sometimes. Experiment and find a balance that works for you. Sample grocery shopping list Below is an example of how you could write your grocery list with different categories. Feel free to print this one out or make a similar version on your phone and add your own ingredients to it! I hope you girls have got some inspiration from this post, I would love to see a photo of your grocery baskets! Upload them and tag me on Instagram!
These hormone balancing drinks are great for supporting hormone health and overall wellness.
There’s so many different opinions about cheat meals, and whether they should have a place in a healthy diet. With all the different advice out in the universe, there are even more questions, like ‘can you eat a cheat meal and still lose weight?’, ‘What if you’re trying to bulk up?’ or ‘how often should I have a cheat meal?’. I know it can be confusing whether to have a cheat meal or not, so today I’m going to talk about whether they can affect your progress. I know a lot of you are still adjusting to changes in your approach to nutrition, so this might answer some questions! What is a Cheat Meal? While the name implies something naughty or taboo, cheat meals can be helpful. I refer to cheat meals as an indulgence in food or drink, something you may enjoy once a week. Cheat meals aren’t something that is needed in a healthy diet, but they can be used to help you adjust to a new healthy eating plan. How do cheat meals work? For some people, particularly those who have just started a new eating plan, it can be difficult to adjust to a healthier diet. I’ve found that having a cheat meal once a week has helped many of my clients to progress, they can have something small to satisfy their food cravings without feeling as though they are undoing all their hard work. I don’t necessarily mean a cheat meal is also a license to go all out and binge - in fact it can be useful part about teaching yourself how to stop binge eating. It’s a small indulgence so you don’t feel as though you are depriving yourself, or missing out on anything. BUT — it’s all about moderation. If you want to indulge a craving for ice cream, maybe choose to have a small bowl. Try not to go overboard and eat more than one serve. OR, if you’re going out to dinner with friends, you might choose to make that your cheat meal. Cheat meals and a healthy lifestyle As long as they are done properly, cheat meals can actually be an effective tool in your healthy lifestyle ‘toolkit’. By incorporating an occasional cheat meal into their eating plan each week, some women have found it easier to stick to their healthy eating habits in the long term. I’m a big believer that cheat meals aren’t essential for everyone. It’s about finding what works for you. If you’re having trouble adjusting to a healthier diet or dealing with cravings, then a cheat meal might help you by reducing stress and allowing for a little bit of flexibility. That said, there is a difference between relaxing your rules around food and stress eating. Trust yourself to know what's healthy for you. Remember — it’s a cheat meal, not a cheat day! It’s not a go-ahead to eat anything and everything. Practice mindful eating whether you're 'cheating' a little bit or eating clean. Cheat meals also tend to be most effective when you use them every now and then, while still being mindful of your health goals. Love, Kayla xx
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