Hello and welcome to my blog: Lena's Kitchen.
I am a passionate (not preachy) vegetarian, a wellness coach and I believe true health starts from the inside out! Eating natural foods, herbs and spices can heal our body and nourish us within; what we eat has a profound effect on every aspect of our physical and mental wellbeing.
I have created an online course which teaches the 7 steps to wellbeing and a soon-to-launch podcast entitled: InsideOut Wellbeing.
New Year resolutions mostly fail, because they are not the right resolutions for a person and because they are, too vague and arealistic plan has not been made to achieve the resolutions.
In fact, statistics show that only 9% of people actually commit to their new year resolutions and successfully achieve them. To avoid being a part of this, spend time on thinking about what you want to achieve in 2023 and start setting Smart Goals that will help you to set realistic resolutions that are right for youpersonally and achievable as well.
How to set S.M.A.R.T Goals.
Specific: The resolution should be crystal clear and not vague.For example, don’t write ‘I need to lose weight.’ Write “how much weight you want to lose and the time frame to achieve this.
Measurable: If the goal is weight loss, the best way to measure itto track your weight and measurements on a weekly basis to track you progress. Another effective way to measure your weight loss progress is to take pictures of yourself overtime
Achievable: Your goal should challenge you, but at the same time be achievable. Setting unachievable goals will lead to failure and leave you feeling frustrated. For example, I want to lose a stone in 8 weeks is an unachievable goal and one that will fail. Instead break your goal down to a more achievable one like “I want to lose half stone in a month. This is an achievable goal and one that you will be more likely to succeed at.
Relevant: Ask yourself the following questions: Is the goal of high importance to you? How will this goal help improve my life?
Time-bound: Timeline to reaching the goal needs to be realistic,as well. too. So, give yourself enough time to achieve your goal, but also set smaller goals along the way. This will keep you motivated and make your end goal achievable
Here are some of my top 3 tips to help you set and successfully achieve your New Year Resolutions.
1. Break your big goals in to small goals, this will keep you on track and motivated.
2. Celebrate every little win along the journey to keep you motivated and ensure you achieve your big goal.
3. Reflect on your progress, this helps you to know how far you have come, when you have a wobble in your journey.
Dairy: Butter, margarine, Full fat and 2% dairy & Eggs.
Meat, poultry and fish. Nuts & seeds Avocado
Trans fats should be cut out or reduced from thr diet. They mostly come from hydrogenating or adding hydrogen molecules to unsaturated fats. It can be found in margarine, shortening, baked goods, doughs, and fried foods.
Large quantities of saturated fat caused high cholesterol levels and increase risk of heart disease. It’s very beneficial to reduce the amount of saturated fat in diet. Saturated fat is found mainly in animal sources like, fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy.
Unsaturated fats are healthy fats and can help with decreasing thr risk of heart disease. They originate from plant sources; avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). Also found animal products like, fatty fish including salmon, mackerel, sardines, tuna, and herring.
There is a wde perception that carbs are the enemy when it come to weight loss peopletend to cut out carbs from their diet to achieve weight loss and follow low carb diet.
Let me start by dismissing this notion.. carbs are not the Enemy. Of course you should reduce processed and sugary carbohydrates from the diet, for weigh loss and to maintain a healthy lifestyle.
The healthier sources of carbs such as wholegrains, fruit, vegetables and pulses are an important integral part of a healthy, balanced diet and ones that will help with weight loss.
Another important point to make is that Carbohydrates are the body’s main source of energy: They fuel the brain, kidneys, heart muscles, and central nervous system.
Priary functions of carbohydrates
💪 Energy production.
💪 Energy storage. Building
💪 Sparing protein.
💪 Assit with lipid metabolism.
Side effects of not eat enough carbs. Limiting Carbs from the diet can cause the body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness
Start by Preheating the oven to 200C/180C fan/gas 6.
Chop up all the veggies and add to a lightly oiled baking tray. Coat the veggies with olive oil, season with salt and pepper and place in the tray. Roast the veggies for 30mins until they turn lightly browned.
Remove from over and leave Leave on rack cool down.
How to make tomato sauce.
In a large pan heat the olive oil and add in onions and garlic.
Cook them for 5 mins over a slow heat until softened.
Turning the heat to medium, pour in the chopped tomatoes and bring to boil and then let it simmer for anout 25 mins.
Now add in the basil leaves, take of heat and leave to cool down. Once the mixture is cooled, pour into the processor and blitz till smooth.
How to make the white sauce.
In a medium saucepan, melt the butter, the. Add and stir in the plain flour. Let this cook for 2-4 mins and then whisking in the milk and bring to boil, while stirring all the way through. Lower the heat and cook till the sauce starts to thicken up.
Preparing the Lasagna
The oven should be preheated at 180C/160C fan/gas 4.
Oil the ovenproof lasagna dish lightly.
Add a layer of the cooked vegetables to the dish, then pour over a layer of the tomato sauce. Followed by covering with a layer of lasagne sheets and drizzling a small layer of the white sauce.
Repeat this process until you have three/ four layers of pasta.
Lastly scattering mozzarella cheese over the lasagna till fully covered
Place the the lasagna dish inside the preheated over and bake for 45 minutes, till golden brown.