Author: msadow200

Super healthy, super fast veggie wrap ;*

Duration: 10 minutes (250 calories per portion)

Ingredients:

  • Kidney beans 250 gramsD2211674-1352-42FF-9FB8-BD13EAB3EEE1
  • 1,2 bell peppers
  • 1 onion
  • Lettuce
  • Fajita seasoning
  • Tortilla wraps
  • Mayonnaise
  • Ketchup
  • Lemon

Drain and wash the kidney beans, chop and dice the onion and start caramelising. Once the onions are softened add the kidney beans and fajita seasoning to your taste, tip: more seasoning more spicy and once the ingredients are mixed with seasoning set aside to rest. Slice the bell peppers to thin slices and chop up some lettuce to put in the wrap.

For the sauce, take 3,4 tablespoons of mayonnaise and 2,3 table spoons of ketchup and squeeze a whole lemon and mix together well.

To plate, warm up the tortilla wrap add your beans and onions in the middle followed by the bell peppers and lettuce and add the sauce. This recipe will make 3 to 4 tortilla wraps depending how much you add to each wrap.

If you are a mushroom and pasta lover this is for you!!

Duration- 15 minutes (350 calories per portion)

Ingredients:Image-2

Start with boiling the water and adding the pasta, in another pot boil water and add your dried mushrooms to simmer for 5 minutes until softened. In the meantime

dice up the onions and start frying until the onion is caramelised and soft, once the onion is ready drop the spinach into the pan and simmer.

Once the wild mushrooms have softened,  take them out and dice them. Add the remaining mushroom water (broth) and the diced wild mushroom into the frying pan to create the sauce. simmer that for 2-3 minutes and it is ready to serve.

Disclaimer: dried mushroom can be difficult to find,  however you can find them in Polish stores and in certain supermarkets.

FASTING:pros & cons

Fasting has been performed by humans for centuries, it is not a new phenomena whats so ever and can be practised for multiple reasons, long-term and short-term. Most common reason for fasting is religious beliefs but fasting is also a regular practice in the medical world, and more and more studies are being conducted to see what our bodies get up to when it is not required to digest anything.

There is loads of different types of fasting dry fasting, liquid fasting, extended fasting, occasional fasting and the list goes on. The most prominent one in fitness is intermittent fasting, which requires you not to eat food for extended periods of time during the day or week. there is advantages and disadvantages to intermittent fasting and if you want to give it a try, I highly recommend to do your research first, find the best way of fasting for you and your lifestyles and most importantly DO NOT JUST STARVE yourself.

Pros                                                                                    Cons

  • Improves Immune system                                   – Hunger
  • Improves brain function                                      -Cravings
  • Increases lifespan                                                  -Heartburn
  • Increases body resistance to stress                    -Feeling cold
  • Helps in weights loss                                             -Overheating

Every person will react differently and the symptoms mentioned are just common experiences in people who have fasted.

Continue reading FASTING:pros & cons

Low Calorie Chickpea and Spinach Curry with Quinoa.

Duration 10 mins (300 calories per portion)

Ingredients:

  • Chickpeas 400 gramsImage-3
  • Spinach 200 grams
  • 1 onion
  • Quinoa 100 grams
  • Curry spices

Start with boiling water and add the quinoa, chop up the onion and start frying till caramelized.  Add the spinach and the curry spices to your taste, as the spices are releasing amazing flavors add a little bit of water to create a sauce then add the chickpeas and simmer for 3-4 minutes.

Easy, healthy, low calories and low cost, estimated only £2 per portion!!! This recipe can be alternated in many ways to individual taste and preferences, for example add kidney beans instead of the chickpeas or kale instead of spinach the possibilities are endless.

Delicious, quick veggie pesto pasta

Duration- 15 Mins Image-1(350 calories per portion)

Ingredients:

Start with boiling water and add the pasta, chop up the vegetables and start frying. Season salt and  pepper to taste, add the cooked pasta and pesto sauce. I added an easy recipe for home made pesto however shop bought pesto sauce is perfectly fine to use.

The incredible part of this recipe is that you can virtually use any vegetables you have left over in the fridge or add different proteins such as chicken or fish. Of course it is also super easy and super fast.

The importance of Cardio training

Cardio training is known to be the best type of exercise when trying to loose extra body fat, it is recommended to do at least 20-30 min cardio training when exercising. The main reason of cardio exercise is loosing calories and trough the sweat you are also loosing a lot of water. I tend to minimise my water intake during exercise as it makes me stop exercising and that leaves me distracted and sometimes even not bothered to go back and keep going.

It is good for you to vary the type of cardio exercise you do as it can get pretty boring pretty quickly, so instead of just running on a treadmill be creative, go swimming, dancing, cycling, hiking or power walking.

sweat-stock-photo-1024x683

Trick your mind and eat less!!

Various studies have reviled that the crockery you put your food on impacts how much you eat. Scientists have found that when subjects ate off red plates, they tended to eat less than when eating from plates of any other colour. So if you tend to struggle with portion size and portion control try this little trick at home, it may just work for you too.

DISCLAIMER: Just as the crockery can have an impact on your portion control what you actually put on the plate is more important, stick to a healthy diet but experiment and see for yourself if red crockery really does make you eat less.

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