Breakfast Suggestion: HoMeMaDe MuEsLi

This is great for those that are in a rush in the morning and never have time to dedicate to making their breakfast. I for one, feel your pain. I would rather choose those extra few minutes in bed in the morning (especially those cold ones!) than making a decent breakfast!

But I love this recipe! Quick, easy, handy, nutritious and prevents those, like me, from skipping the most important meal of the day, BREAKFAST!

Make the night before to avoid missing those extra minutes in bed or simply for an on-the-move breakfast or lunch that you can grab in the morning and bring with you.

HOME-MADE MUESLI

You will need:
☑350g jumbo oats
☑200g mixed nuts
☑50g of each sunflower & pumpkin seeds
☑100g dried apricot
☑100g dried apple
☑Yoghurt or milk to serve

NOTE: Change up the nuts and dried fruit mixes to match your own taste.

How?
• Roast the jumbo oats in the oven for 15-20 minutes, until golden brown.
• Remove from baking dish and allow to cool in a bowl.
• Add the rest of the ingredients and mix well.
• Store in an air tight container in the fridge and serve covered in milk or yoghurt.
•You can also leave the muesli soaked in the milk or yoghurt over night for a creamy texture muesli.

Why water is so important!

Everyone is always told water is good for you, that you should drink water and so on, but do you really know why?

Water has many functions in the human body and it makes up to 75% of the human body.Water is essential for survival! It plays a role in every cell in the body and is needed by every system and organ. Lack of water can lead to a condition known as dehydration which can mean headaches, dizziness, muscle weakness, fatigue and more.

Water has many health benefits as well as being essential for life.

The picture below shows just 10 functions and health benefits of drinking water.

It is recommended that a person should drink at least 8 pints of water a day! Water also has better benefits depending on when you drink, for example drinking a pint of water in the morning helps activate internal organs and drinking a glass of water after a meal aids digestion.

Sooo…..

Get drinking!!🍻🍻🍻🍻

Fruit of the Day 4: Apples!! (“)

Apples are probably the most common fruit (or at least the oldest?), however today I decided they were well worth a mention. Apples are packed full of nutrition that provide many health benefits! They are also delicious to taste and come in loads of different varieties’ :)🍎🍏🍎

Apples contain minerals such as potassium, calcium, iron and magnesium. These minerals aid healthy bones and can prevent the development of osteoporosis which can develop especially in older women.

Polyphenols are also found in apples and have great health benefits such as anti-aging. These polyphenols also have a role in fat management and can help the maintainance of weight or aid weight loss. Polyphenols in apples reduce LDL cholesterol and lower plasma total, therefore help our cardiovascular systems and reduce chance of developing lung cancer and asthma.

An average apple contains approx. 17% dietary fibre. Fibre contains properties that aid digestion and weight loss and also reduce cholesterol and the slow release of energy helps in blood sugar regulation.

Not only are apples good for our bones, cardiovascular system and digestion system but eating an apple could also mean whiter teeth :D, prevent development of neurological diseases such as Alzheimer’s disease, help prevent development of cancers, diabetes and gallstones, control irritable bowel syndrome, aid towards a healthier heart, boost your immune system and detoxify your liver!

With all these benefits, why wouldn’t you like apples ???

Calorie Counter!

Its hard to count every single calorie you consume everyday. But luckily we have Supertracker to help you along the way!
It doesn’t only have a huge database of food and drinks but it has full nutritional information on each food, therefore you can keep track of every part of your diet!
The great thing about Supertracker is that it is easy quick and will help you to stay on top of health and help you reach your goals. Not only does it allow you keep track of your diet it also keeps track of your physical activity!
Try it yourself and see what you think ———->>>>>>>>>

Supertracker

http://www.choosemyplate.gov/supertracker-tools/supertracker.html

Quick, Easy, Healthy, Lunch Recipe!

Never know what to make for lunch? Tired of snacking on junk food in work?
Need a quick, easy and healthy option to bring to the office with you?
This recipe will have your colleagues green with envy…..

TANDOORI CHICKEN SALAD

What you will need: (for two people)

• 50g tandoori paste
• 37g natural yoghurt
• 25g baby spinach
• 375g chicken fillets
• tbsp olive oil
• a green shallot
• 125g grape tomatoes
• pinch of mint leaves
• half cucumber

For salad dressing you will need:
• 35g natural yoghurt
• tbsp olive oil
• 30g fresh lemon juice

How?

1. Mix the yoghurt and paste in a bag and add the chopped chicken fillets. Mix well so chicken is covered.
2. The chicken will need to be left in the fridge for at least an hour so the best thing to do is leave it in the fridge overnight.
3. Fry the chicken in the olive oil until piping hot.
4. Mix the sliced cucumber , chopped shallots, spinach, tomatoes and mint in a bowl and add the cooked chicken pieces.
5. Make the dressing by mixing the yoghurt, fresh lemon juice and olive oil, add pinch salt and pepper if wanted.

• Serve with a pitta bread or naan bread

Fruit of the Day 3: Totally BANANAS

Bananas have many health benefits as you can see from the image above.

Bananas are high in fibre (12.2%), potassium (12%), vitamin B (21.5%), vitamin C (17.1%) and manganese (16%).

Potassium maintains normal blood pressure and helps healthy bone growth and heart function. It also plays a huge intestinal role as one banana contains approx. 467 mg of potassium, it replenishes electrolytes when one suffers from conditions such as diarrhea.

The high vitamin C and B content provide eyesight protection and help prolong your vision.

Bananas also contain beneficial bacteria that produce vitamins and digestive enzymes which help our bodies ability to absorb nutrients including calcium, therefore improving bone health.

The antioxidants in bananas have many functions also and other benefits from the nutritional content in bananas are improved kidney health and decrease in chance of certain cancers.

Related articles

• Guava helps in Thyroid Problem (redjuice777.wordpress.com)

Love your skin!:)

Skin is important therefore we should look after it! You should make it routine to look after your skin and this 4 step process will help you keep your skin healthy and looking young!

Step 1: Cleanse

Buy a cleanser and use it at night before you go to bed to clean your pores and free your face from make-up and other dirt. There is no real need to cleanse in the morning as too much cleansing can also be bad for your skin.

If you have dryer skin use cleansers that are creamy and avoid alcohol-based cleansers. For oily skin clear cleanser will do.

Step 2: Tone

After your face is clean and dry, apply toner evenly across your face, be careful around eye area! Leave the toner on your face, it will return your skin pH to normal and kill any bacteria left on your face. If you have dry or sensitive skin buy a sensitive toner.

Step 3: Moisturise

When the toner has dried in your face will feel tight so now its time to moisturise. Apply a small bit of moisturiser and rub in using circular motions over your whole face. Moisturiser is essential for every skin type! It can come in many different types depending on what your requirements are so read the information on the moisturiser to get one to suit you!

Step 4:  Exfoliate

Once a week replace your cleanser with a exfoliator. Apply exfoliator and rub in using circular motions also. Use warm water and a wash cloth to clean the exfoliator off and remove dead skin cells.

Tips to get you exercising!

1. Join a GYM: There is no point joining if you are not going to go, so before you join, make a promise to yourself to go and plan when you will go. Try planning to go before work or on your way home from work so that it becomes apart of routine.

2. Plan and set challenges for yourself: Be REALISTIC. Set goals that are achievable and that you will strive to work towards.

3. Buy a bike: Use your new wheels to bring you to the shop, work, gym or even just for a cycle. Cycling is a great exercise and by swapping the car for your bike for one journey a day will make a difference.

4. Join a team or class, whether it’s a work team or a new class in the gym, it will have you working out and socializing at the same time!

5. Start a new hobby: Even the likes of knitting or weeding your garden is exercise!

6. Buy a resistance band: These are great, exercise in front of the telly or anywhere around the house.

7. Do it with a buddy: If you have a friend doing it with you, you both have each others support for those times when your feeling less motivated.

8. Think POSITIVE! : Nothing is easy to do without positive thinking and a little motivation. To get you motivated and ready to get exercising, find a reason or motivation of why you want to do it in the first place. When you need a little motivation to exercise think of the reasons for doing it and the outcome you desire. If this doesn’t work, you always have your buddy 🙂 .

Random Food Fact!

Did you know???

Bananas are not in fact considered as ‘real’ fruit. The plant on which bananas are grown, widely known as the ‘banana tree’ is actually a herb , not a tree!

Bananas are also the most ate fruit by American people!

Make Your Own Smoothie!

All you need is:
• Frozen mixed berries
• Natural yoghurt
• Ice if required

Simply pour 2-3 cups of natural yoghurt into the blender and add 1-2 cups of frozen berries and blend until smooth.
As frozen ingredients are being used ice is not needed, however if you choose to use fresh fruit , ice will ensure your smoothie is still refreshing and cool.

Tip: You can use extra protein or vitamin supplements in your drinks to suit your lifestyle and preference.