Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.
Ingredients
200ml plant base milk
2 tbsp Chia seeds
1 tsp vanilla extract
1 tsp maple syrup
A dash of cinnamon
Method
Toppings
Blueberries
Kiwi
Seeds
Method
Place all the ingredients into a mason jar, close it tightly and shake it.
Place thr jar in the refrigerator overnight.
Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.
This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.
Ingredients
100g blueberries
40g oats
1 tbsp chia seeds
200ml plant base milk
100g yogurt
Method
Start with placing all the ingredients into a blender.
Now blitz till smooth, pour the smoothie into a glass and enjoy.
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.
Fat breaks down into fatty acids to provide the body with energy. Apart from being a rich source of energy, it has many of the essential roles in the body:
Provides the body with essential fatty acids.
structural compounds, which body is unable to produce itself and can only get from food.
absorb fat-soluble vitamins.
Creates hormones.
promotes healthy skin and hair.
Essential for brain health, as the brain is composed of 60% fat.
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
💪 macromolecules.
💪 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
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