Protein Vegan Pasta Bolognesa

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If you read my blog on a regular basis, you probably know by now, I am slightly obsessed with protein. This is because I know for a fact that in this particular macronutrient is were the basis for a more balanced diet lays.

Since I stopped eating meat and I only fish on occasions, how to get high amounts of protein in my meals has become a concern and I am always looking for alternatives to traditional lean proteins (your poultry, red meat etc.)

Even though the body can survive on a much smaller percentage of protein than we think, when we are talking about diet and weight control, protein has the ability to keep us fuller for longer and our body uses up about 30% of its total calorie content in digestion. This is called the foods thermogenic effect. I am constantly striving to offer you delicious, yet healthy alternatives to traditional foods, in case like me, you are on the unfortunate part of the world that puts weight easily.

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In this case I wanted to show you a pasta dish that is made with chick pea fusilli. That is it, I swear to you that this is the only ingredient, 100% chick pea flour. It provides 6 gr. of fibre, 50 gr. of carbohydrates and a whooping 20gr. of protein per 100 gr. My portion though is 50 grams and I add to it some vegan “mince” with home made tomato sauce, fresh cherry tomatoes, yellow and red pepper and fresh basil. I cook my pasta for 9 minutes with a handful of broccoli florets thrown in half way, to increase the size of my plate adding goodness but not calories.

I am sure you will be able to find similar alternatives in supermarkets near you, they are increasingly popular. You can find them lentil, soja and chick pea based and even though the brands have different flavours, you can try until you find your favourite. This one tasted just like regular fusilli. The added benefit is that these are gluten free!

This is a way to get your family to eat less meat and no one will notice the difference!

Ingredients (serves 2)

100 gr. chick pea fusilli

200 ml. home made tomato sauce (no added sugar)

5 cherry tomatoes

1 cup red and yellow pepper chopped

Fresh basil

2 cups broccoli

2 tbsp. of parmesan cheese or vegan alternative

115 gr. of vegan “mince” or extra lean mince meat

How to…

In a cooking pot, boil some water with salt and add the fusilli, let cook for 4 minutes and then add the broccoli and let boil for another 5 minutes (check your pasta cooking instructions and add the broccoli just 5 minutes before the end of the cooking time).

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Once cooked, throw away the water and reserve the pasta. In the same cooking pot, add the cherry tomatoes and the chopped peppers and spray with olive oil, let cook for a couple of minutes and add the tomato sauce. Add the vegan mince, this is already cooked so you wont have to wait long. Mix in the pasta and broccoli and 1 tbsp of the vegan or parmesan cheese.

Divide in two plates and sprinkle with the rest of the cheese and fresh basil and enjoy.

Slimming Matcha Vanilla Breakfast

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On an evolution of one of my favourite smoothies, I have created a new breakfast that is super easy, very healthy and can be prepared in advanced.

Preparing breakfast in advance is the best way to control your diet and start the day how it should, with a protein rich breakfast, high in fibre to keep you fuller for longer. It is not difficult, and you can change the flavour rather easily.

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Last week I posted a chocolate one, today a Vanilla Matcha one and I will keep posting variations and different recipes you can use to get your diet under control.

Ingredientes (per person)

30 gr Oat Bran

1/2 vanilla protein powder

250 ml unsweetened coconut milk

1 tsp matcha green tea

1 tsp Maca Powder (optional)

How to…

In a blender, mix the milk, the protein and the matcha until it is smooth. When mixed, heat up and add the oat bran, when is hot, turn it off and distribute in ramekin dishes or any container for the fridge. Serve with a small array of fruit to decorate.

This provides 17 gr. of Carbs, 5 Fat, 15 gr Protein and 195 calories.

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Happy Valentine’s day!

Protein Choc Pot Recipe

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Breakfast is a wonderful part of the day but sometimes is difficult to stick to healthy habits when one is half sleep with a toddler at his or her feet or simply rushing out the door to go to work or do the daily chores.

For me, the key to this is planning. I normally cook my breakfasts of Sunday for the entire week and leave them in the fridge all cute and ready to go.

In this case, I have created this scrumptious chocolate pot high in fibre, filling, super high in protein and low in fat, carbs and calories. It is also sugar free and gluten free, what a winner!

So simple to make as well!

Ingredients (per portion):

30 gr. Oat bran coarse texture

200 ml. unsweetened coconut milk

100 ml. coffee

1 tbsp pure unsweetened cocoa

1/2 scoop chocolate protein powder

How to…

Simply heat up the milk, add the coffee and mix in the cocoa and the protein powder. When there are no more lumps, add the oat bran and turn the heat off. Serve in pots and add some granola as decoration at serving time if you wish.

This will give you if the recipe is followed precisely around 210 calories, 16 carbs, 8 Fat, 15 Protein.

 

Vegan Chili con Carne

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Or should I say Chile Sin Carne (which means without in Spanish as oppose to con, that means with) because there is no Carne (meat) at all in this recipe!

This is a great way to start the week and an awesome recipe to cook in advance. It is very simple to make, perfect for busy people that would like to eat a bit healthier during the week since this is a meal that you can take to the office to reheat and it will taste perfect.

Like every dish that gets its flavour from spices, it always tastes better the longer it sits together. This chili will be perfect in the fridge for 4 or 5 days.

In these cold gloomy days of winter, there is nothing better than a warm plate of this spiced mexican style platillo. I have removed the meat to make it vegan which also removed all the saturated fats and colesterol, making it very low in fat and high in protein and slow burning carbs which is perfect to keep you fuller for longer.

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In case you are new to this site and you haven’t read this before, beans and beef have a very similar content in protein, even though the quality of the that protein is not as high since vegetable protein lacks some basic amino acids, making it less available for the body to use. In order to supply those missing amino acids, you add some animal protein to the dish, or some cereal. It is enough to add a small portion or bread, rice o a bit of cheese or even soured cream to make it complete.

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Since I am on a permanent journey to a leaner me, I haven’t add grated cheese on top as in the tex mex versions but depending on your goals you may want to do so.

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Ingredients (serves 6)

2 stalks of celery

1 red bell pepper

1 yellow pepper

2 red onions

800gr. can of chopped tomatoes

800 gr. red kidney beans

1 small can of sweet corn

1 tsp. cumin

1 tsp. ancho chili powder

1 tsp. chipotle powder

1 tsp. garlic powder

Salt to taste

Extra Virgin Olive oil

How to…

Peel and chop the onions in small squares, the peppers and the celery in small pieces and in a large pan, heat up 2 tbsp of extra virgin olive oil. Cook the onions first for a couple of minutes adding salt to it and then add the pepper and celery and cook for a further 7 minutes stirring occasionally.

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Add the chopped tomatoes, the spices and taste for salt and leave simmer for another 10 minutes. Add the beans removing part of the liquid first and keeping in aside in case the pan runs dry. Cook for a further 10 minutes, add the sweet corn and after another 2 minutes turn off the heat and let sit for 10 minutes for the flavours to mix.

You can eat straight away or way until the next day. I serve it with whole grain rice (the portion is around 30gr. of dry rice per person), fat free greek yogurt and fresh coriander and chilies for decoration and you can also add a side of avocado.

Enjoy!

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Healthy Black Bean Vegan Burgers

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Recently I went through some documentaries that enforced previous notions of what is healthy eating and how to go about it. What i didn’t know, was the impact that those decisions make in the world we live in.

The vast majority of people turn their heads to the other side, not to see. They KNOW that reality that lies within, but they do not want to acknowledge is there, because if they do, they might feel bad about themselves. They might even want to change something, and changing habits is not easy.

I have spoken about it before in this blog, you can find a long article about veganism scrolling down the page if you are interested.

However it is not really about becoming vegan, it is about gaining awareness. Awareness over the fact that according to the UN, 53% of our CO2 emissions come from the meat industry (I mean all types of meat and dairy), that is way larger than the cars, planes and industries of these world. The impact on the planet of the excessive animal protein consumption is vile. As always, there are two sides to this coin, the economic development  of certain areas depends on cattle and related business so it is not about not eating meat. It is about making the meat you consume count.

Why not start by having a vegetarian/vegan day a week? Just give it a go! It is fun, it is easy and it will spark your cooking creativity. You don’t know where to start?? Here is where. Make note on today’s recipe and try it out next Monday for a good start of the week.

Also, in terms of health benefits, these way of eating tends to be cholesterol free and lower calorie/fat so it may even help you shred a few pounds.

About these burgers, I took the recipe from another blog and I have to say, it would probably benefit from a bit of egg white to hold it together since cooking them can be a bit messy, therefore the uneven shape of mine.

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Ingredients (makes 4 large patties)

250 gr. butternut squash

1 can of black beans washed and rinsed

1/2 an onion finely chopped

1 clove of garlic

1 tbsp of cumin

1 tbsp paprika

salt and pepper to taste

1 cup of oats

Veggies to accompany, I used broccoli stems, lettuce leafs, avocado, hummus.

How to…

In a pan, cook the chopped onion until transparent, then add the butternut squash cut in small cubes.

Let it cook until is soft and then add the beans and spices, rinsed and let the water evaporate as much as possible, this will make the patties drier and easier to work with.

With a food processor or a hand blender, mix all the ingredients and add the oats, this will give your mixture a lot more texture. Add more if required, you want the resulting mixture to be slightly firm.

Form the patties and cool in the freezer for 30 minutes.

You can cook them in the oven for 45 minutes, or in a non sticky pan for about 15. In the oven, they could melt and become a mess, so I would rather the pan, flipping them around a couple of times and bearing in mind they will expand and become bigger so they could invade each other’s personal space. If this is something burgers feel touchy about lol.

Another solution is too cook them with metallic rings around, like the ones that restaurants use to form vertical salads.

You can use these patties to make proper burgers or just eat them with veggies and some avocado as me, because I am a low carb-er. Your choice.

I promise you, no one would be asking for a steak if you serve these.

Happy next Meatless Monday!IMG_6140

 

Leek & Goat’s Cheese High Protein Quiche

 

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Because eating well is a daily effort, and because we don’t have as much time as we would like to cook and become domestic goddesses, we need to find the perfect balance between healthy delicious and quick & easy.

There is a few things that fall under these category and this is one of them. A quiche is by traditional standards a fairly easy thing too cook, although not so easy to make perfect, it does take time, specially if you are making the dough from scratch. The second problem is the high amount of saturated fat in it, first with the butter in the crust, and secondly the wooping amount of cream in the mixture and the fat contained in the egg yolks.

So basically not the best idea if you are trying to be “good” or watch what you eat, but it is so tempting, so delicious and versatile… it is good both warm and cold, can be stored in the fridge for days!

As I normally do, I have looked for substitutions that will not change the flavour much but they will make a huge impact on the nutritional count.

You can actually try these easy swaps when cooking pretty much anything!

Cream –> 0% fat greek style yogurt

Eggs –> egg whites (4 eggs per recipe? 1 egg and 3 egg whites will do just fine)

If you would really keep the crust on this you could try to make it with wholegrain spelt flour, almond flour or coconut flour, chick pea flour… or a mixture of them.

This recipe is dead simple, perfect party pleaser if you are going to a BBQ or a dinner party, it is like a giant egg muffin really 😉

The recipe is low fat and very high protein and has very low carb content.

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Ingredients (serves 5)

4 eggs

200 ml egg whites

3 leeks

1 tsp of butter/vegetable oil

120 grams of soft goat’s cheese or vegan equivalent

1 tbsp of parmesan cheese

170 grams of fat free greek style yogurt

Salt & Pepper

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How to…

In a pan, melt the butter or oil and cook the leeks, washed and chopped julienne style (this is in 1/4 cm wide rings) until they are soft and cooked throughout.

In a large bowl, beat the eggs, the egg whites and the yogurt. Spray a round over proof container with olive oil and pour over the egg mixture. Add the cooked leeks spreading evenly over the surface, sprinkle with salt and pepper. Crumbling the goat’s cheese with your fingers, place all over the quiche, and then sprinkle with with parmesan.

Cook in the oven at 180/200 degrees celsius for about 35 to 40 minutes, then turn off the over and let it cool inside for another 10 minutes inside the oven.

Let it rest for another 10 minutes on a rack before serving with your favourite salad or veggies.

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150 Calorie Low Carb Burrito

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Today I woke up really hungry, I had a long training yesterday and I think I am still feeling the aftermath. Since today i will rest, I will eat less carbohydrates than in a normal day, since my energy requirements are lower, that way I also get to rid myself of some water and wake up lighter tomorrow, ready for a new week.

So I came up with a low carb breakfast burrito that is simple and delicious and quick and easy to fix.

It is super high in protein and healthy fats and very tasty.

Ingredients (for one):

100 ml. egg whites

1 tbsp oat bran

A pinch of oregano

A slice of parma/serrano ham

1/4 avocado, sliced

1/2 small tomato

2 jalapeño peppers

fresh coriander

spring onion

In a food processor, blend the oat brand and egg whites with the herbs for a few seconds and then make a “tortilla” with it on a non sticky pan.

The oat bran is there to add fiber, it will make the tortilla more consistent but also will help you keep fuller for longer and your blood sugar controlled!

Once this is done, set in a plate and lay your other ingredients on top. If you want the vegetarian option you can substitute the ham for humus and it will be just as delicious.

Sprinkle with lemon or lime juice and roll. Voila. Easy, nutritious, good for you and all the other stuff… and only 150 cals. You can complement this breakfast with some fresh fruit or yogurt. If it is a dinner, best to have it with a salad because fruit has too much sugar before bed 😉

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100 Calorie Tacos.

 

 

Tacos (2)Last week I had a sudden crave for Jalapeno peppers. Don’t ask me why, I don’t even know but I just had this absolutely unstoppable impulse of eating really tart spicy Mexican peppers.

I went to 3 supermarkets only to find out that they don’t sell jalapenos here!! I couldn’t believe that in this day and age it was impossible to actually find such a basic and universal ingredient, but what I did find was some Tabasco Mild sauce, jalapeno flavour. 😀

Finally a mexican friend of mine pointed me into the direction of a little mexican shop that sells any type of spice pepper you can imagine, and I am now a happy Jalapeno owner.

If you are reading this, you probably know I am a very firm believer in eating the type of carbs, and avoiding them at night time. For this reason, having tacos for dinner is not really generally an option, but then I thought that maybe I could have my cake and eat it too, just by swapping the taco wrapping for some more inoffensive lettuce leaves. Not the same you would say?? Well no, but you still get the flavour and it is just as delicious.

 

This is a very easy and quick no taco taco for Mexican food lovers!!

 

Ingredients (serves 1):

100 gr of chicken breast

1 gem lettuce

1 tomato

½ a spring onion (depending on size)

1 small bunch of fresh cilantro

½ an avocado

The juice of a lime

Salt & pepper to taste

½  a tsp. cumin

½ a tsp. paprika

Jalapenos or Jalapeno flavour Tabasco to your liking.

 

Simple chop very finely the tomato, cilantro, spring onion and jalapeno and mix in a bowl. Season with lime juice and salt and set aside.

Wash the gem lettuce and split it in leaves without breaking them and set them on a serving plate.

In a pan, cook the chicken breast cut in small slices with the cumin and paprika and a pinch of salt and pepper.

Chop the avocado in small pieces and lay on the lettuce, then add the chicken and top with the salsa.

 

You can add a bit of grated cheese to the chicken if you wish, I didn’t find it necessary, especially for dinner, but of course it is a possibility!

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Enjoy!

Detoxing for ever

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The word in everybody’s mouth this January, and every single January if we are being honest, because new year resolutions seem to last only as long as this first month, then the reality of a lifetime of built habits come to haunt us and drag us back to the snack section of the supermarket and to hang our gym clothes until the summer pops its head around the corner.

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The problem with these so called “detox” is that they often do more harm than good.¨

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So instead of talking about what is bad about detox diets that will leave you with less muscle and starving for sugar, not to mention in a perfect metabolic condition for a yoyo effect, (if you are interested on this, you can check my previous post about Bulimia and other diets) I will offer you and alternative method of detox that will help you:

  • Cleanse your body after a period of overindulging eating
  • Return to your previous weight or start a weight loss diet without risking your health
  • Fill you up with energy that will not peak and then leave you tired, but a consistent rate through the day
  • Increase your metabolism so you burn more calories even when you are not exercising
  • A more toned physique, that will your body a beautiful shape

 

If any of those appeal to you, continue reading.

This is a starters guide to a healthier life, and I will be digging deeper in the forthcoming weeks on each one of the principles of the method, which is just based on the implementation of some healthy habits in your life, just one by one. Today we will speak about the diet, since this is what will make the biggest impact on your life. You might have heard that “no amount of exercise can outdo a bad diet” this is very true, and for some of us, the percentage might as well be higher, the good part about this, is that if you cannot do exercise or sports during a particular period of your time, you still get to manage your weight just by learning to eat better and clearing some misconceptions.

 

The first rule of the good eater is… To know EXACTLY how much you should be eating. Nutritional recommendations have promoted the idea that most of us women need 2000 calories and day and most man 2500, this for a person that is physically very active might be true, but there are many variables that affect your nutritional needs:

  • Your height
  • Your current weight
  • Your body composition
  • Your level of activity

 

In order to calculate your needs, you can find some very useful online calculators, I like one in the site bodybuilding.com. You can access it here and just fill in the information required:

http://www.bodybuilding.com/fun/macronutrients_calculator.htm

Which takes me to the second rule: to know exactly WHAT you should be eating. This affects the amount of each food group you should be eating (Protein, Carbohydrate and Fats) and how much of each should you be eating, since the right split of them will do an awful lot of a difference to your body composition.

For example, someone that eats too little protein, will have trouble maintaining their muscle mass, which might make them lose weight but look sick and undernourished and not healthy and toned, which is a lot more appealing. Not eating enough fats can put your health at risk and removing the carbohydrates is not a permanent solution and most likely will just deplete you of water.

The above link will tell you the exact number of grams and calories from each nutritional group that you should be eating every day.

 

Wait!! Don’t get frustrated just yet, learning to count your nutrients is not for beginners, but it is good for you to know it, so you can follow it broadly when composing your meals.

A normal split for people that are trying to lose weight but not in a competitive sport, would be 40% carbs, 35% protein and 25% fats.

How do you then do this??

A simple way of calculating is by filling a small to medium size plate with: 1 portion of protein (this is about 120 grams of chicken, 100 grams of red meat, or a 150- 200 gr of white fish, same as red meat if its blue fish which has a higher amount of fat) this should occupy ¼ to 1/3 of your plate then fill up with vegetables (greens and tomatoes, peppers etc but no starchy vegetables) these should take up ½ your plate.

The rest, should the ¼ of your plate more or less, should be filled with carbs, normally this is a couple of spoonful’s.

 

Simple rules to choose your food:

 

Protein: lean sources are best!! Chicken, turkey, lean pork loin, white fish, lean beef (less than 5% fat) and cottage cheese, 0% quark and 0% Greek yogurt Other proteins that are higher in fats such as lamb, cuts of meat with a lot of fat, or even salmon and eggs are best eaten in moderation (twice a week for eggs and salmon and only occasionally for the others)

 

Carbohydrates: complex or slow burning carbohydrates are always the best choice, this is because their unprocessed nature respects the integrity of their nutrients and have kept all their fibre and vitamins, this makes them keep you fuller for longer and feed you better at the same time that have less impact on your weight loss plans by not spiking your blood sugar levels. This is important because when that happens, your body activates a series of metabolic processes that in the end, make your body more likely to store fat.

 

Good carbs: peas, beetroots, beans (chickpeas, lentils, kidney beans, black beans…) pumpkins, wholegrain pasta, wild, brown, black rice, 100% wholegrain bread particularly made of ancient cereals like spelt, oat specially oat bran and quinoa.

(most of this also have a significant amount of protein, specially the beans, but they have a lower bio availability than those of animal protein so they have to be consumed with them or cereals to complement them, this is particularly important for some on a vegetarian or vegan diet). Fruits are excellent sources of carbs, but I will comment on them separately.

“Bad” carbs: potatoes (although sweet potato can be used as a good carb), white bread, white rice, pasta, particularly fresh pasta, any refined sugar or sugary product.

Fruits: they are mainly composed of carbohydrate so they need to be eaten in moderation and avoid them after 6 or 7 pm. The best ones amongst them are the ones with higher amounts of fiber.

Best fruits: apple, pear, all berries (blueberry, blackberry, raspberry and strawberry, these can even be eaten at night because of their very low sugar content) kiwi fruits, nectarines, peaches and citric fruits.

Higher sugar fruits: mangoes, khakis, bananas, grapes, all dried fruits, fruit juices even if freshly made.

 

It is perfectly fine to eat a couple of pieces a day and this counts as carbohydrate so for example if you have a salad with steak for lunch, you can complement with a couple of mandarins.

 

Fats: always bear in mind that all the fats count, the cooking fats and the ones that belong to the food you are eating. Some foods contain little to none fat (fruits and beans or cereals) and others contain a lot like salmon and avocados. We need ALL types of fat to function correctly but it is true that from the “bad fats” we need so little that we get it in our diet regardless, what we do not get enough of if we don’t make an effort, is the omega 3 monounsaturated fats, that contribute to optimal cardiovascular function. Always prime these as sources of fat in your diet.

Best fats: avocado, blue fish (salmon, mackerel, sardines, tuna) chia seeds, olive oil, coconut oil

“Bad” Fats: animal origin fats from milk (butter and whole milk) and fatty cuts of beef, pork and lamb. Poultry skin.Bad fats can and must be part of the diet, but it is better to eat only sparingly, specially if you are trying to lose weight.

 

Third rule: when should you be eating?? This is a difficult questions and there are many approaches like fasting etc, some swear that their approach burns off fat but there is no scientific diet that validates one or the other, So I will simply say, do whatever works for you. As long as during the day you are eating enough of the foods that you are supposed to be eating, you are ok. If you are someone that is happy with 2 meals a day, maybe that is fine for you!

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However, for a normal human being, a frequent intake of food (every 2 to 4 hours) of smaller amounts is best because:

  • Makes your digestions easier, the heavier a meal, the longer and more work will take your body to digest and this can lead to the terrible “after eating” effect of needed a nap.
  • Keeps your energy levels
  • Helps with the blood sugar levels
  • Activates the metabolism and burns more calories since the digestive system is also a group of muscles, that burn energy when they move.

 

My recommendation: Have a breakfast, lunch, afternoon snack, light dinner, after dinner snack.

Of course you could also have a mid morning snack and no after dinner, or both or eliminate one if you are not hungry… for me these food intakes happen at 9:15 am, 12:30 am, 4 pm, 7:30 pm and 9:30 pm and my bedtime is 10:30 pm. I wake up at 6:30 every morning to work out which I find easier fasted and helps me boost the fat burning effect of the exercise.

So this is the task for this week:

Eliminate unhealthy snacks, processed drinks, carbonated drinks, juices, and sugars and try to have a set of 5 smaller meals a day. Each one of them has to have a small amount of carbs, a big portion of vegetables and a portion of lean protein.

No alcohol of course and try to get 8 hours of sleep.

This will detox you way more effectively than any juice fasting out there.

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In order to help you build your own menu, I have here the example for one day, all the recipes are available in the blog.

 

Breakfast: Oat bran porridge with light soy milk and a kiwi fruit

Lunch: Hake fillet, pan fried with green beans and boiled lentils.

Afternoon snack: Protein yogurt and a small apple

Dinner: tuna steak oven roast with green salad dressed with olive oil and vinegar

After dinner snack: 1 square of 70% cocoa chocolate with 5 almonds and a cup of tea

 

Breakfast: Yogurt with almond butter, ½ a banana and sprinkled sliced almonds

Lunch: Chicken paella with black rice, onions and peppers and cauliflower

Afternoon snack: a small pear and 10 almonds or 20 peanuts or 1 tbs no added sugar peanut butter

Dinner: zucchini soup and prawn skewer with lemon

After dinner snack: 1 square 70% cocoa chocolate

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Next week I will take another step into our healthy lifestyle, stay tuned! And remember if you have questions about your particular case, please get in touch!

190 Calorie Super Smoothie

FullSizeRender (2)I have been bad.. really bad, and Christmas hasn’t even started! I have been travelling a lot for work and this normally means total nutrition chaos.

I am sure it has happened to you, it is normal. The moment you step out of your routine, and you don’t get access to the food you normally eat, or a kitchen, it spirals out of control and from one little spoonful of chocolate pudding we end up ordering our own dessert at every meal.

The problem with these binge eating comes mainly when we are following a restrictive diet the rest of the time, a bit of cake is worse for someone on an Atkins or ketogenic diet that for someone that is just overeating but eats a varied diet, it leads to the yoyo effect, and worse than that, it leads to your metabolism becoming “reinforced” against such behaviour. This means that the more times you try and fail a restrictive diet, the less effect it will have, so all that suffering for nothing!!

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Unfortunately, that is life. You get social, you have friends, you have a celebratory meal… that is all well and good, the key is to practice balance!! If you know you are going to have a big dinner, I suggest a really healthy breakfast followed by a light lunch and light afternoon snack, it would be terrible to get to that dinner to hungry and eat enough to give you a tummy ache! Then the next morning, leave the leftovers for someone else and stick to some fat free yogurt and fruits!!

I have never too keen on social media but about a month ago, I opened an Instagram account, I am not 80 years old, I am just a bit too busy for that!! But since I do love photography and food I thought it could be fun (you can follow me if you want for daily foodinspiration and nutritional advice at cook_yourself_slim) Anyway so in Instagram, I found the smoothie bowl fever. All those pieces of art that look sooo pretty and sooo delicious!! I couldn’t just not do anything about it!

The problem I saw with many of them is that they were very calorie and carb heavy, full of “natural” goodness but not good for someone trying to shred some fat (like me) so I looked for the lightest, most nutritional alternative available, and I am LOVING the results.

I have to confess that I will have this breakfast for dinner tonight as part of my post Spanish food overload last week, as a detox.

 

This smoothies are dead easy to make and quick too.

Take note!!

 

Ingredients:

1 pot of fat free Greek yogurt (I use Fage, 170gr and the best protein profile out there)

½ a cup of frozen blueberries

½ cup of frozen strawberries

A pinch of non-caloric sweetener

100 ml of milk (I use soy milk but you take your pick)

½ banana

1 tbsp. sliced toasted almonds.

 

Literally put everything in a blender, blend, and pour in a bowl. Add ½ a banana and some toasted sliced almonds as decoration, some chia seeds for extra protein if you wish and enjoy.

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It tastes like ice cream!!!

And it has around 190 calories, which is pretty impressive for something that tastes sooo good.

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You can change the toppings according to your personal preferences and whatever fruit you have laying around.

 

I am on holidays from tomorrow, so I might leave you alone for a while, but I will come back with a post xmas exercise and detox diet for the new year resolutions.

Stay tuned!!