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Showing posts with label healthy eating ideas. Show all posts
Showing posts with label healthy eating ideas. Show all posts

Sunday, 1 February 2015

Freeze Your Fruit



FRUIT YOU CAN FREEZE!

Bananas– Bananas will darken in colour and be mushy, but they’re perfect for baking and smoothies.  For use in smoothies, peel and cut ripe bananas into quarters, flash freeze on a tray, then store in freezer bags.  For baking, you can pre-mash and pre-measure if you feel so inclined.  Bananas can be frozen in their peels, but extracting the banana after it is partially thawed increases the “eeww” factor.  It’s worth the small effort to take off the peels.

Grapes– Wash before freezing.  Frozen grapes make a fun summer treat for kids and adults alike.  They’re like a stick-less lolly pop.  You’ll want to eat them frozen, as they will get mushy as they thaw.  You could also add them into smoothies.  When grapes go on sale, buy more than you can eat and stick them in the freezer (after washing them, of course).

Melon– I cube and freeze watermelon and cantaloupe from the garden.  Flash freeze it on a tray for a few hours, then store it in freezer bags, and it’s easy to access the portion that you want.  Frozen melon is great to add to smoothies.

Citrus– Cut up and freeze lemons, limes and grapefruit to use in smoothies.  For lemons and limes, you can even leave the peel on.  If you have access to a citrus tree, you probably know that you can juice your oranges and lemons and freeze the juice.  Lemon juice freezes nicely in ice cube trays.

Pumpkin Purée– We make our own pumpkin purée to use in place of canned pumpkin in pies, muffins, cakes, and soups.  I freeze it in measured quantities in these storage containers, then once it’s frozen, I wrap it in plastic wrap and store it in freezer bags.

Berries– I hope this one isn't new to anyone.  Washing or hull the berries before freezing.  Frozen berries are great for pies, smoothies, sauces, jams, and more.  When they thaw, they can be mushy (depending on the type).  My kids love to stir berries or frozen fruit into bowls of oatmeal to help cool it down.









Saturday, 3 January 2015


Grilled Chicken and Corn Salad with Avocado & Parmesan


Ingredients (Serves 4)

1⁄4 cup fresh lemon juice
2 tbsp fresh rosemary, chopped
4 clove garlic, finely chopped
4 tbsp olive oil
3⁄4 tsp kosher salt, divided
6 oz boneless chicken breast
3 ear corn, shucked
5 oz baby spinach, (about 5 cups)
1 avocado, cut into bite-size pieces
2 oz parmesan cheese, shaved
1⁄2 tsp black pepper, divided






Wednesday, 19 November 2014

How to Calculate How Many Calories You REALLY Need !





As anyone who has ever struggled with the scale knows, weight-loss success mostly comes down to keeping track of calories. 

And while general guidelines offer a daily intake range to shoot for (the Dietary Guidelines for Americans say young women should aim for 1,800 to 2,400 daily calories, depending on age and activity level), that range isn't necessarily tailored to your specific needs, so it’s not as precise as it could be.

Instead, go with this formula, a simplified version of what many nutritionists use for their clients: “Multiply your weight in pounds by 12 or 15—12 if you’re mostly sedentary or mildly active and 15 if you do some kind of moderate or high-intensity exercise almost every day,” says New York City nutritionist Brittany Kohn, R.D. Next, take your age into account. 

If you’re under 30, do nothing; the number you've arrived at is the calorie count you should aim for. 

In your 30s or 40s? Subtract 200 from that figure.  As you get older, your metabolism slows a bit, and your system requires fewer calories to function.

Now you know how many calories you need to maintain your current weight. If you’re trying to downsize, just delete 500 from that number. Consuming 500 fewer calories per day gives you a deficit of 3,500 calories a week, which equals about one pound, says Kohn.

Losing a pound a week is the safest way to diet because it doesn't lead to deprivation or nutritional deficiencies, she adds. (You can also ramp up your workouts to burn off calories if you find it tough to cut 500 calories from your daily meal plan.) And if you want to gain weight, tack on 250 to 500 extra calories in healthy, whole foods per day. 

And remember: While calorie tracking can help you drop pounds, you don’t want to get too caught up in it, especially since there are other strategies to help increase weight loss that don’t involve crunching numbers.








Tuesday, 28 October 2014

Aldi - Healthy Eating Plan




Who says eating healthy has to be expensive?

 ALDI has a lot of clean eating choices available for less than most supermarkets. Here is a 7 day eating plan that anyone can follow:

Day One: Monday
Breakfast:  2-egg omelet with onions, peppers and mushrooms 
Snack:  Banana
Lunch:  Cottage Cheese
Snack:   Aldi hummus with veggies  (carrots, peppers, broccoli)
Dinner:  Mussels in Tomato Garlic Sauce with Whole Grain Pasta 

Day Two: Tuesday
Breakfast:  2-egg omelet with onions, peppers and mushrooms 
Snack:  Whole almonds
Lunch:  Tuna Salad Niçoise
Snack:  Pineapple
Dinner: Crock pot rotisserie chicken with roasted cauliflower

Day Three: Wednesday
Breakfast:  Raspberry Protein Shake
Snack:  Banana
Lunch:  Greek Chicken Wraps
Snack:  Home made air-popped popcorn
Dinner: Glazed salmon with sprouted brown rice and broccoli.

Day Four: Thursday
Breakfast:  2-egg omelet with onions, peppers and mushrooms 
Snack:  Fruit
Lunch:  Salmon (leftovers) on whole wheat flat bread with cottage cheese
Snack:  Whole almonds
Dinner: Clean Eating Chicken Tenders

Day Five: Friday
Breakfast:  Strawberry Protein Shake
Snack:  Fruit
Lunch:  Leftovers
Snack:  Home made air-popped popcorn
Dinner: Mexican stuffed peppers

Day Six: Saturday
Breakfast:  Raspberry Protein Shake
Snack:  Low-fat cottage cheese
Lunch:  Leftovers
Snack:  Banana
Dinner: Whole wheat gnocchi bolognese

Day Seven: Sunday
Breakfast: 2-egg veggie omelet
Snack:  Home made hummus with carrots
Lunch:  Cobb salad
Snack:  Raspberry Protein Shake
Dinner: Salmon burgers or Turkey burgers with salad






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