Give me a 🙌🏻 if you agree!! 🐶 (also… My face is in utter shock that Theo is actually cooperating for once in his life😳🤣) . The best weight for you to be is the weight that you FEEL best at! 🥰And, guess what? No scale, chart, doctor, etc. can tell you what that weight is. 🙅♀️One of the lovely ladies in my Food Freedom coaching program had lost her period due to undereating and over exercising, just like I had 6 years ago. 🙋♀️We talked about how loss of your period is a red flag that something isn’t right with your body and discussed some changes that could be made in an effort to regain her period, such as allowing herself to eat more and exercise less. 🍽This made her feel anxious and nervous. 😖She told me she was fearful of gaining weight, that her weight was where is should be, as she had recently been to her doctor and seen the BMI chart. 🤔I knew that in order to regain her period, like she wanted so badly, two things needed to happen: 1.) a change in mindset and 2.) improvement in body image. . We worked to change her mindset to focus on feeling strong and healthy💪 VS following her type A, perfectionist tendencies to strive for a number on the scale or rating on a chart. We also worked to improve her body image so that she could feel comfortable and confident with any changes that may happen. Today, she has a vastly improved, positive mindset and focuses on loving and respecting her body- NOT nitpicking every inch or striving for a certain number on the scale! 😍She continues to work on these areas daily and I know that by continuing to do so she will be happily complaining of period cramps in no time! I am thinking of this client a little extra today since my cramps are KILLIN’ me- but I am so grateful for them!❤️ . Do you struggle with feeling like you should be a certain weight, too? Snag my FREE food freedom tip sheets [link in bio] to start putting my proven 💫Food Freedom Formula 💫of
So excited that I have a new lazy girl dinner in my arsenal. And it’s complete with two of my new favorite product finds: @lauras_lean Lean Ground Beef and @rightrice which is rice made from veggies! This whole dinner took less time than it takes me to make my bed (which yes, takes a bit since I now sleep with a Snoogle, weighted blanket, sound machine, and humidifier- high maintenance much?). 🥦Sautéed some pre-chopped mixed veggies while the rice cooked (it cooks in just 10 minutes). Mixed the rice and veggies in with my cooked ground beef. Used the Garlic Herb flavor of rice so I didn’t need any seasoning. Done and done! 🥦Got my iron, B12, and protein in from the beef. Got tons of fiber and protein in from the rice (it’s made with lentils, chickpeas, and peas). So filling and good!
Day 22 of the VEGGIES FOR BREAKFAST CHALLENGE!!! Today we have Eggs Florentine. Traditional Eggs Florentine has cooked spinach, poached eggs, and hollandaise sauce on an English muffin. Because I don't eat gluten I served mine on a gluten-free bagel. . This dish was a real treat! Anything with hollandaise is rich, delicious and AMAZING! My hollandaise is very easy to make and foolproof. No double boiler and no curdling. The key to getting the perfect hollandaise is to get that butter VERY hot! When you add the hot butter to the egg yolks mixture it will cook the eggs and thicken up perfectly. . This recipe serves 4 people, 2 eggs florentine muffins/bagel each. . Here's the recipe---> . FOR THE POUCHED EGGS 8 eggs 1 tablespoon white vinegar water, enough to cover the eggs in the pan FOR SPINACH MIXTURE 1 teaspoon olive oil 10 oz. baby spinach 1 large shallot, minced 1/2 teaspoon dry thyme 4 GF bagels/bread/or english muffins FOR THE HOLLANDAISE 4 egg yolks 1 stick salted butter pinch salt pinch pepper pinch cayenne juice of 1 lemon . 1. Heat oil in a skillet over medium high heat. Cook shallots until soft. Add spinach half at a time. Cook until wilted. Turn off heat and cover. Set aside. 2. Pouch eggs. Boil water in a large deep skillet with 1 tablespoon white vinegar. Set water to a slow simmer. Crack 4 eggs into the water leaving spaces between them. Cook for 4-7 minutes. Remove when done and drain on a paper towel. Repeat with other 4 eggs. 3. Make hollandaise sauce. Place 4 egg yolks in a medium bowl with salt, pepper, cayenne, and lemon juice. Stir. 4. Heat butter in the microwave until melted and bubbling hot. 5. Slowly add butter to egg yolks wisping constantly. 6. Toast your bread product of choice, top with spinach mixture, then add pouched eggs, and drizzle hollandaise sauce over the top. . I hope you enjoy this Eggs Florentine as much as we did! Let me know if your eating veggies for breakfast. Snap a pic and tag me @kacey_at_bat and give it a hashtag
#vegan CREAMY LEMON HUMMUS GARLIC PASTA by @feelgoodfoodie 🍝 🍋🍃 Ingredients: 2 tablespoons olive oil 1 medium onion, sliced 2 garlic cloves, sliced 1 cup spinach 1 cup plain hummus 1 pound spaghetti pasta Juice of 1 lemon + zest ¼ cup chopped fresh basil, plus more for serving Pinch of crushed red pepper Steps: Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until al dente according to package directions. Reserve 1 cup of pasta cooking water, then drain the pasta and return to the pot to stay warm. In a large skillet, heat the olive oil over medium heat. Add the onions and cook for 5-7 minutes or until fragrant and they soften. Add the garlic, and cook for 30 seconds, or until fragrant. Add the spinach and cook for 1 minute, or until is slightly wilts. Add the hummus, about ½ cup of the pasta cooking water, the lemon juice and lemon zest, and stir until a creamy sauce forms. Add more pasta water to thin the sauce a little at time, as desired. Transfer the cooked pasta to the skillet, add the basil and crushed red pepper. Serve immediately basil, if desired.
🍯 Honey Mustard Chicken Meatballs I wish this looked as good as it smells and tastes. You know you're onto a winner when you heat up your lunch at work and every one who walks through comments on the delicious smell 🤤 Ingredients For the Meatballs 500g Chicken Breast Mince 1/2 Cup Almond Meal 1 Egg 2 Garlic Cloves, crushed 1 Heaped tsp Dijon Mustard For the Honey Mustard Sauce 1 Cup Chicken Stock 2 Heaped tsp Honey 2 Heaped tsp Dijon Mustard What to do Mix together all the ingredients for the meatballs in a bowl until well combined. Heat some coconut oil (or any oil) in a large fry pan, make the mixture into balls, mine made 12, and fry them until sealed. Mix together the sauce ingredients in a jug and pour over the meatballs. Let simmer until cooked through. I served mine with quinoa and roasted vegetables but this would also be delicious with mashed potato or rice. 📸 You know the drill by now, tag me if you make this so i can see! It literally makes my day and puts the biggest smile on my dial knowing that you guys are making the recipes im sharing! 😁😁 . . . . . . . #recipe#meatball#honeymustard#eatwell#nourish#eatbetternotless#nutrition#balance#realfood#healthy#health#motivation#inspiration#journey#thehappiesthealthyproject #glutenfree#wholefoods#eatrealfood#healthyliving#healthyfood#recipes
go best frand! that’s my best frand! 🥰🥗 my favorite way to prep salads is definitely in mason jars. first off, the presentation of the layers is real and makes my coworkers jealous seeing it glisten in the fridge. secondly, having this thick creamy dressing at the bottom coats everything so nicely when it’s time to shake it. lastly, it’s a good arm workout shaking this thing like crazy to make sure every piece gets coated 😂 have you tried this yet? #saladinajar
Diner 400 calories Burger on a sprouted whole grain bun with tzatziki sauce and cooked mushrooms, roasted potatoes and veggies. **I always take half of the bun and cut it in half. I find these buns quite big and also saves on calories.
Starting the day with crispy eggs, sautéed cherry tomatoes, avocado & lime, and fresh rocket and cucumber is always a good idea 🥰 it took no longer than ten minutes to make! Putting together a nourishing meal doesn’t need to be time consuming or complicated 🙌🏼⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I always keep my eggs whole because I don’t want to miss out on the nutritious yolks! 🍳⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ They are full of fat soluble vitamins A and D plus folate, B6, B12, choline, selenium and antioxidants lutein and zeaxanthin to support eye health 👀 - and just a reminder that dietary cholesterol has little contribution to overall cholesterol levels for most healthy people ❤️⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reposting this gem because I’ve had no time to create content in the past two weeks 🤪 main focus has been my honours thesis which I’m handing in tomorrow. Super excited to finally have it finished and start preparing for placement next month 🤗⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋🏻♀️ Would you try this colourful plate?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Meg xo
Sure, you can fall into that negative self talk and tell yourself that you can’t or won’t. Or worse, that you don’t even care😩🤔 But, if you know that you would be a lot healthier if you could lose that extra weight, then just know that you can‼️ And at the very least, stop pretending that you don’t care when of course I know that you do💗 We all care to feel healthier and stronger, and that’s a good thing! We each only get one body, we want to feel proud and good about it. Wherever you are in your journey, try repeating this now: “I can lose this weight. I will lose this weight. Because I CARE to lose this weight.” And I’m cheering you on every step of the way. You got this! Let’s do this!👊🏻
I love this quote. 😊For me it reminds me to keep things in perspective. 🙌🏼 . It reminds me that my goals and dreams are not going to happen overnight. Which that is okay because I know that I need to work on goals every single day. 💪🏼 . It also reminds me to enjoy the process along the way too. 💃🏼I don’t want to hate life, dreading working on my goals, I want to enjoy it because who knows how long it will take me. I don’t want to wake up 20 years from now and have hated the past 20 years of my life. 🤦🏼♀️ . Keep fighting for your goals and dream no matter how big of small, they matter and you matter too!✨ . If you need a little boost of daily motivation let us know how we can help you. We are here for you!💚 . For more information on our Nutrition Coaching & Accountability Programs, please email us, find us on Facebook or Instagram or check out our website at www.DietitiansForYou.org.
“Chicken” & roast potato salad with homemade Cajun dressing 🥗🥬 Dressing is made with the ingredients in the second picture, tablespoon of alpro, teaspoon of @aldiuk new free from mayo, which is sooooo good by the way! & then half tsp of the garlic & onion powder, 1 tsp of Cajun & a tsp of sriracha! Josh roasted the potatoes in Oregono, black pepper & garlic granules! @quorn_uk chicken fillets cooked in some sriracha & Cajun spice! Delicious! 😋 healthy doesn’t have to be boring & plain!
Okay so the other week I talked healthy fats. Let’s talk healthy carbs this week. Yes—carbs are healthy and a necessary part of our daily diet. However, just like with fats, there are “good” carbs and “bad” carbs and portion control is key. Complex Carbs = good carbs These are also known as starches. These foods have not been refined and still have their fibre content intact. Some complex carbs still have a high sugar and starch content but they do not have the same negative impacts as simple carbs do on the body. Overall, complex carbs take longer for the body to digest and provide a more steady flow of blood sugar levels (insulin). You feel fuller for longer and don’t have the same crashes and cravings as you would from simple carbs. -fresh fruit -sweet potato/squash/pumpkin - beans & legumes -whole grains: quinoa, buckwheat, brown rice, millet, rolled oats -Ezekiel bread Simple carbs aka sugar = bad carbs Simple carbs are digested very quickly and cause a spike in blood sugar levels(insulin) followed by a crash and then a craving. -candy -baked goods/pastries -soft drinks -most breakfast cereal -white flour/white pasta/white bread PS check my stories for step by step of what I stuffed this sweet potato with. PPS the granola pictured here is what I was baking in my stories the other day and the only person who guess granola was @eatwithraf !!
During peri menopause it is your liver that will help to reduce symptoms caused by excess hormones doing the crazy peri menopausal dance! It is the liver that breaks down excess hormone and removes it from the body thus reducing uncomfortable and embarrassing hot flashes, sleep robbing night sweats and anxiety, mid-life acne and menopausal blues. Some foods such as coffee, alcohol, processed foods and excess sugar sabotage this process..... But some foods are deeply supportive to the liver. Enter the artichoke! Artichokes contain a compound that increase bile in the digestive tract, supporting digestion of fats, absorption of nutrition from our food and elimination of excess cholesterol. Artichokes also contain a powerful antioxidant which helps the liver to protect itself as it breaks down toxins such as pesticides, over the counter and prescribed medications, alcohol, caffeine, car exhaust fumes from city living, food additives and the excess hormones of peri menopause. I paired roasted artichokes with parsley and a dressing of drizzled extra virgin olive oil for a simple salad with soup.
What’s that... not a breakfast photo?! 🤭 I rarely post photos of my dinner because I am usually so hungry when I get in from work that I don’t take time making it look pretty. Plus there is now light in the evening which helps! So this was my dinner: Grilled salmon with quinoa kale & feta patties ➡️ quinoa patties recipe from @shecanteatwhat 👩🏻🍳
*warning : super long honesty post* Okay can I be real for a minute? I haven’t been posting too much lately, I guess you can say I’ve been MIA from my instagram. Why? Well because I haven’t been eating great (or even semi-good tbh) I also haven’t been working out or hitting the gym like I used to. My diet pretty much consist of plenty take-outs, lots of cranberry vodkas and some frosted donuts 😂. I want to say it was a “break” because that’s how it started out.. but then I just completely fell off. Tried to get back on the wagon but I couldn’t. I convinced myself that I could get back into eating right whenever I wanted to but here I am, a month later and just now building up the willpower to start again. A healthy lifestyle isn’t a straight path. Sometimes it takes some falling off, sometimes we feel like we “quit” but as long as we start again then we can continue. Whether it’s a quick break or if that break turns into a month or even a year. It’s never too late to start again. To anyone that’s going through it, just know that you can start again. Make your next meal a better one, go for that walk, don’t indulge on that chocolate cake that you already purchased (note to self 😂). There’s no better time than now. It’s okay to not be perfect. I hope SOMEONE can relate to this in anyway. - - - This is me, promising to always post the real me. The good, the bad, the consistent and the not so consistent. & hugeeee thank you to all of you who continue to show me love and support. Love you all 💓✨.
Beautiful blossoming chives were irresistible at the farmers' market, so I grabbed a bunch and whipped up some chive pancakes! Korean chive pancakes are traditionally made with garlic chives, but I've found that the milder onion chive (widely available in my neck of the woods) works great, too! Ingredients: 1 bunch fresh chives, cut into 2" pieces (blossoms reserved), 1 and 1/2 cup flour or gluten free flour, 1 cup + 2 tbsp. water, salt, to taste, Grapeseed oil, for frying Method: Make batter: Whisk flour, water, egg and salt until smooth. Gradually add batter to chives, tossing frequently, until chives are just coated with (not swimming in) batter. Add a few splashes of grapeseed oil to skillet over medium high heat. Pour a thin layer of chive mixture into skillet and spread with a spatula. Don't make your pancakes too thick; leave some spaces between chives and spread mixture thinly. Cook approximately 2 minutes, or until almost done. Flip pancake, add another splash of oil to edges of skillet and cook an additional minute or two, or until golden brown. Transfer pancakes to paper towels before serving. Serve whole or cut into squares/triangles/trapezoids. Garnish with chive blossoms. Serve with soy sauce for dipping.
Wild caught salmon on top of quick-pickled veggies, avocado and green onion with a sesame miso dressing 👩🏻🍳 Experiencing gut imbalance like bloating, gas and discomfort? Try a variation of this meal. It emphasizes prebiotic fibres from vegetables, gut rebalancing fermented soy (miso), good quality protein and healthy fats like omega 3 and 6 and minimizes potential gut triggers like grains, legumes, gluten or dairy. — For the quick pickled veggies, dice one cucumber and about 6 radishes, then add to a large bowl of 1/3 cup apple cider vinegar, 1/2 cup warm water and 1 tbsp miso paste. Let this all sit while preparing the salmon. Sprinkle a good amount of sea salt on each side of a salmon filet. Heat a skillet with 2 tsp ghee, then add salmon when the pan is very hot, skin-side down. Sear each side for about 2 minutes leaving the heat medium-high. Remove. Whisk 1 tsp miso, 2 tbsp tahini, 1 tsp sesame oil, 1 tsp lime juice and a bit of water in a small bowl. Lay down pickled veggies, avocado, green onion, then salmon and finally a drizzle of dressing. 👏👏
‘Baked Jacket Sweet Potatoes’ Calcium, selenium, potassium, iron, vitamin B and C, plus fiber that keeps your blood sugar levels in control. And the most known antioxidant beta carotene which helps eliminate toxic compounds from your body. So, you better eat this gorgeous. Here is a recipe, take this as an inspiration. First, bake the sweet potatoes. Then be adventurous, stick to healthy ingredients and make it delicious! . RECIPE 👇🏻 1. Prick sweet potatoes all over with a fork. 2. Bake until tender for 1 hour at 220 C. 3. Make a long cut along the top, open, add some butter + salt, beat with fork. 4. Add sautéed vegetables (mushroom, zucchini, chilli, capsicum) on top. 5. Grate some Parmesan on top and sprinkle with red pepper flakes. *You can bake for another 3-5 mins to melt the cheese. . --**-- . Top with tzatziki (cacık) / sundried tomatoes + feta + olives + red onion / sautéed asparagus / caramelized onion / green pesto sauces. . . . . . . . . . #healiciousfood#healthyeatingtips#bakedsweetpotato#healthyfoodrecipes#mediterraneanfood#makeitdelicious#eatbetternotless#fitnessfoods#eatwellbewell#foodmatters#foodrecipe#simplemeals#easyandhealthy#fuelyourbodyright#nutritiontip
RECIPE RAVE | Lentil Curry over Lemon and Cilantro spiked Cauliflower Rice 🍋 We are normally all about recipe creating in the Moore household, but since the hubs was out of town for several days last week, I took to the web and came across this easy and TASTY lentil curry recipe from @wellplated. It was a home run and even though it's not one of our own recipes, I had to share the recipe love!! 🍋 This dish has a great heat-to-sweet ratio and because it's all made in the Instant Pot, the lentils were beyond creamy and clean up was a breeze. Best part...LEFTOVERS!! 🍋 I paired mine with some cilantro and lemon spiked cauliflower rice, grilled chicken, and topped it with a quick rendition of raita (not pictured). It was so freaking good, I'll definitely be adding this to my weekly menu lineup! 🍋 Aside from the lentils, I eyeballed most of the ingredients, but I do know I added a lot more salt than was required. Next time I will probably try making it with chicken stock, because why not! Recipe Cred: @wellplated Photo Cred: @lessismoore_project
SAFFRON RICE 🍲😋 Here’s another great rice recipe when plain basmati rice just won’t do. The saffon adds such a lovely, bright golden color to the rice, in contrast with the crimson saffron threads dispersed throughout. Saffron rice has a delicate, floral aroma that you can’t duplicate with any other spice Recipe below 📝👇🏻 INGREDIENTS: 🔸2 cups basmati rice soaked for 15 minutes and drained for 15. 🔸2 cups peas 🔸1.5 cups thick coconut milk 🔸1 tablespoon melted almond butter 🔸4 cloves 🔸4 cardamom pods; husked 🔸2 one inch cinnamon pieces 🔸1 bay leaf 🔸1 teaspoon ginger garlic paste. 🔸1 stalk lemon grass; gently crushed 🔸2 generous pinches of saffron; soaked in a tablespoon of warm water for 20 minutes 🔸Salt to taste 🔸Few Almonds and pistachios INSTRUCTIONS: Saffron Rice Recipe Using Rice Cooker 1. Heat almond butter in a small frying pan and fry pistachios and raisins. Drain and keep them aside until ready to use. 2. Into the same hot almond butter, add the cloves, cardamom pods, cinnamon stick and bay leaf and fry for a few seconds till aromatic. 3. Add the washed and drained rice, peas, lemon grass and ginger garlic paste and saute for a couple of minutes. 4. Transfer the above mix to the rice cooker and add the coconut milk, 2.5 cups water, soaked saffron (along with the water) and salt. 5. Start the rice cooker in the white rice mode. 6. Once the rice cooked, fluff the rice gently with a fork. Transfer to a serving bowl. 7. Top will almonds and pistachios. Enjoy!🍲 ........ #indiancuisine#indianculture#foods4thought#eatbetternotless#healthyvegan#happyvegan#veganuary#vegana#veganos#veganismo#letscookvegan#vegancooking#nutritioncoach#holisticnutrition#eeeeats#wholefoodplantbased#thenewhealthy#feedfeedvegan#healthyfoodchoices#ricebowl#indianfoodbloggers#southindianfood
So after posting a transformation on my story last week I had an overwhelming amount of people ask about what I eat in a day 🥑🥦🌶🥒🥩 I decided to make a post for everyone ✨ 🥑 Generally speaking I don’t follow any strict diet but I try to eat nutrient dense food and organic when I can (especially with meat). I don’t count calories but I aim to hit between 2500-3200 calories a day. This is a disclaimer, before I started lifting weights I was pretty “skinny fat” I have a really high calorie expenditure in a day, so I had to add a substantial amount of calories to my diet to get the results I wanted. This means I eat every 2-3 hours so 3 meals a day and snacks in between 🤤 This might not work for everyone, this is just what worked for me!!! I eat a lot of sugar, this is really bad and I’m trying to cut back on refined sources but I just love 🍫🍌🥝🍒🍎🍩🍪🍦 I’m also dairy free, I barely drink and I don’t drink caffeinated beverages after 2 pm 😬 🥑 Breakfast Warm water with a shot of apple cider vinegar (15 minuets before eating anything) Oatmeal with pb2, agave or coconut nectar, fresh fruit and a handful of nuts or seeds Coffee, 1 tbsp of mct oil, @sprooslife collagen, almond milk, agave or coconut nectar ☕️🥥 🥑 Snack @vegaprotien vanilla protein with morniga powder and mixed with coconut water An apple or a banana 🍎🍌 🥑 Lunch Brown rice or chickpeas, chicken breast, assorted roasted veggies and raw veggies (beets, broccoli, carrots and red onions) half an avocado, olive oil, lemon juice Green tea or a turmeric latte 🍵 🥑 Snack RX bar (dark chocolate sea salt, chocolate peanut butter) and a banana Or Half an avocado and a hard boiled egg 🥑🥚 🥑 Pre workout Two tablespoons of almond butter and an espresso with almond milk and agave (if it’s before 2pm) ☕️ 🥑 Dinner 6-8oz of organic salmon, roast veggies (zucchini, shallots and carrots), salad, olive oil, lemon