food tips

healthy chocolate mousse

hi! okay so this is a great way to use overripe avocados so that they don’t go to waste!!

for every one (medium sized) avocado use:

¼ cup of almond/coconut milk (I’m lactose intolerant but you could use regular milk too!)

1/6 cup of honey

3 tbs of cocoa powder

2 teaspoons of vanilla (to taste)

3 tbs of melted chocolate chips (optional)

just mix all of the ingredients up in a blender! It’s super easy and filling, plus it’s a great desert and it’s healthy, and vegan!
if you blend it enough it has a wonderful smooth texture, no lumps or anything, it’s very smooth and rich.

if you want you can put it in the fridge to chill it, but I just eat it straight out of the blender haha

Contrary to popular belief, pineapples, which came to be known as such because of their resemblance to pinecones, did not originate in Hawaii. Christopher Columbus brought pineapples back to Europe after one of his expeditions to South America, where they are believed to have originated from. Pineapples became known as an extravagant and exotic fruit, served only at the most lavish of banquets.

Nutritional breakdown of pineapples

One cup of fresh pineapple chunks contain approximately 82 calories, 0 grams of fat, 0 grams of cholesterol, 2 milligrams of sodium, 22 grams of total carbohydrate (including 16 grams of sugar and 2.3 grams of fiber) and 1 gram of protein.

Fresh pineapple is the only known source of an enzyme called bromelain.

One cup of fresh pineapple chunks provides 131% of your vitamin C needs for the day, 2% of vitamin A needs, 2% of calcium and 2% of iron.

Pineapple is also a source of important vitamins and minerals such as thiamin, riboflavin, vitamin B-6, folate, pantothenic acid, magnesium, manganese and potassium and antioxidants and polyphenols, such asbeta-carotene.

Fresh pineapple is the only known source of an enzyme called bromelain, which has been used in studies to determine it’s effectiveness in alleviating joint pain, arthritis, reduce inflammation, inhibit tumor growth and shorten recovery time following plastic surgery.

Possible health benefits of consuming pineapples

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like pineapples decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

Age-related macular degeneration: A higher intake of all fruits (3 or more servings per day) has also been shown todecrease risk of and progression of age-related macular degeneration.

Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in plant foods like pineapple, mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Blood pressure: Increasing potassium intake by consuming high potassium fruits and vegetables can help with lowering blood pressure. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.1

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.1

Cancer: As an excellent source of the strong antioxidant vitamin C, pineapples can help combat the formation of free radicals known to cause cancer.

Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition7 and has been shown to have an inverse association with the development of colon cancer in the Japanese population.8

High fiber intakes from all fruits and vegetables are associated with a lowered risk of colorectal cancer.

According to the American Cancer Society:

“there are studies suggesting that bromelain [found in pineapple] and other such enzymes may be used with standard cancer treatment to help reduce some side effects (such as mouth and throat inflammation due to radiation treatments).”

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium pineapple provides about 13 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Digestion: Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Fertility: Antioxidant-rich diets have been shown to improve fertility. Because free radicals also can damage the reproductive system, foods with high antioxidant activity like pineapples that battle free radicals are recommended for those trying to conceive. The antioxidants in pineapple such as vitamins C, beta-carotene and the vitamins and minerals and copper, zinc and folate have properties that affect both male and female fertility.5

Healing and Inflammation: Some studies have shown that bromelain, the enzyme found in pineapples, can reduce swelling, bruising, healing time, and pain associated with injury and surgical intervention. Bromelain is currently being used to treat and reduce inflammation from tendinitis, sprains, strains, and other minor muscle injuries as well as swelling related to ear, nose and throat surgeries or trauma.9

Heart health: The fiber, potassium and vitamin C content in pineapple all support heart health.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).1

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.1

Skin: The antioxidant vitamin C, when eaten in its natural form (as in a pineapple) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C also plays a vital role in the formation of collagen, the support system of your skin.

Source

quick tip for hypoglycemics

this isn’t really a recipe, but more of a quick tip? but i figured it might be helpful.  so i have hypoglycemia & depression, but i’m really bad at managing them and often need low-energy, low-spoons, FAST meals to eat (quick enough to make and eat before i pass out, meaning 5-7 min or less basically).  

so on a good day (usually a weekend) i will cook like a whole bulk bag of quinoa (or brown rice, or other filling/calorie-rich grain) and pop it in the fridge–this is a really quick process in and of itself and doesn’t require a whole lot of effort.  also, it keeps forever.  i’ll also snag some frozen meals (i recommend those green michelina’s $1 pasta dishes especially–they tend to have a lot of extra sauce) which usually don’t fill me up on their own but are fast and easy to cook.  so then when i need a fast snack or meal, i’ll just microwave the frozen meal all in one go and add the quinoa straight from the fridge (you don’t even have to heat it up).  it’s super easy, super quick, reasonably-priced, way more filling than regular frozen food, and requires minimal prep for people like me who are often cooking on the edge of unconsciousness. 

Snack: Apple, Peanut Butter and Granola

Check out the recipe here!

Simple, satisfies the sweet tooth without going heavy on the sugar, and oh so tasty, you can use whatever blend of granola you want, or muesli, whichever takes your fancy. Switch up the peanut butter for another spread, as long as it’s stick and just make sure you don;t use too much!

Contents: 1 medium red apple, 1 tbsp (15g) peanut butter, 1 tbsp (15g) granola

Nutritional Information: [PERCENTAGES BASED OFF A 2000KCAL DIET]

  • Calories (kcal): 207 [10.4%]
  • Fat (g): 8.9 [12.7%]
  • Saturated Fat (g): 2 [10%]
  • Carbs (g): 16 [7%]
  • Sugar (g): 19.4 [21.6%]
  • Fibre (g): 1.3 [5.2%]
  • Protein (g): 2.1 [4.7%]

anonymous asked:

I'm feeling so under the weather lately with allergies and being stressed because of finals! do you know anything that could help? like foods or tips idk! :) thanks! xx

Eat lots of nourishing foods like fruits, vegetables, nuts, whole grains and legumes! Also go for a short walk each day and PLAN PLAN PLAN out a time table for finals for when to relax, exercise and study xx

All of these link you to a post on my blog, but there will be another link in that post which will link you to the recipe or just click on the picture!

Breakfast 

OATMEAL/OATS

Apple Cinnamon Baked Oatmeal

Apple Pie Oatmeal

Baked Banana, Blueberry and Raisin Oatmeal

Baked Oatmeal Casserole 

Baked Raspberry-Banana-Almond Butter Oatmeal

Banana Bread Protein Oatmeal

Banana Oat Chia Seed Pudding

Berry Oat Cups

Blueberry Oatmeal

Coconut Overnight Oats

Creamy Oatmeal with Banana Nut Topping

Overnight Oats

Peach Pie Oatmeal

Peanut Butter/Banana Oatmeal

Raspberry Overnight Oats

Savoury Oatmeal

Various Overnight Oats Recipes

Various Overnight Oats Recipes 2

PANCAKES

Apple Cinnamon Protein Pancakes

Banana Maca Pancakes

Blueberry & Banana Pancakes

Chocolate Banana Pancake Bars

Flourless Coconut and Banana Pancakes

Greek Yoghurt Pancakes

Paleo Pancakes

Pancakes in a Jar (not a recipe)

Strawberry Shortcake Pancakes

OTHER

Avocado and Egg Breakfast Pizza

Avocado Fried Egg

Baked Eggs in Tomato Cups

Banana “Scramble”

Berry Greek Yoghurt Parfait

Blueberry Coconut Pecan Breakfast Cookies

Breakfast Boost Sprinkle

Breakfast Pizza

Breakfast Tostadas

Butternut Squash and Chicken Mash

Cocoa Banana Breakfast Quinoa With Walnuts

Coconut Breakfast Quinoa

Healthy French Toast

Huevos Rancheros

No Added Sugar Granola (Vegan, Gluten-free, can be Nut-free)

Oat Bran ”English Muffin” 

Olive Oil Poached Eggs on Avocado and Braised Kale Toast

Paleo Banana Almond Muffins

Peanut Butter and Banana Yoghurt 

Pomegranate Yogurt Bowl

Raw Buckwheat Porridge

Raw Sprouted Buckwheat Granola

Red Pepper and Baked Egg Galette

Sponge Omelette with Yoghurt and Blueberries

Super Food Fruit Salad + Cacao Puree. Over Warm Brown Rice

Toasted Banana Breakfast Roll

Vegan Pumpkin French Toast

All of these link you to a post on my blog, but there will be another link in that post which will link you to the recipe or just click on the picture!

 

Salads

Asian Chicken Salad and Sesame Soy Dressing

Asian Sesame Tuna Salad

Avocado Halves Stuffed With a Peruvian Quinoa & Bulgar Wheat Salad

Balsamic Grilled Summer Vegetables with Basil Quinoa Salad

Black Rice Salad with Mango and Peanuts

Burmese Shrimp and Cucumber Salad

Caramelized Pear & Asparagus Salad with Caper Vinaigrette

Caramelized Plum And Quinoa Salad With Pomegranate Dressing

Caribbean Chicken Salad

Cauliflower and Lentil Salad with Crispy Lemon Zest and Carrots

Chickpea and Tomato Salad

Coconut Shrimp Lettuce… Thingies

Colorful and Healthful Edamame Salad

Cranberry and Avocado Salad with Candied Spiced Almonds and Sweet White Balsamic Vinaigrette

Curry Chicken Salad

Dried Pear Arugala Salad

Farmers Market Salad

Farro Salad with Roasted Mushrooms and Parmesan

Grapefruit Avocado and Shrimp Salad

Grilled Albacore Tuna & Toasted Israeli Couscous Salad

Grilled Chicken Salad with Avocado & Mango

Hasselback Caprese Salad

Honey Walnut Power Salad

Kale Rainbow Salad with Orange Red Pepper Dressing

Kale Salad with Apricots, Avocado, & Parmesan

Layered Salad-in-a-Jar

Lemon Quinoa Salad

Mango and Avocado Salad

Orange Ginger Salmon Fillet over a bed of Daikon Radish & Carrots

Plumcot, Orange & Lentil Salad

Plum Salad with Raspberry Dressing and Pecans 

Quinoa Salad With Blood Orange Dressing

Radicchio, Carrot, and Cara Cara Orange Bulgar Salad

Roasted Beet & Spinach Salad

Roasted Vegetable Orzo Salad with Feta + Chickpeas

Rosemary Roasted Squash and Sauteed Mushroom Salad

Seafood Salad

Skin Beauty Salad

Sautéed Garlic and Tomato Lentil Salad

Sugar Snap Pea and Radish Salad

Southwestern Black Bean, Quinoa and Mango Medley

Southwest Chicken Salad with Healthy Avocado Buttermilk Dressing

Southwestern Quinoa Pasta Salad

Spring Vegetable Salad with White Beans and Parmesan

Strawberry and Arugula Salad with Grilled Halloumi

Strawberry Avocado Honey Lime Salad

Strawberry Chicken Salad with Strawberry Vinaigrette

Superfood Salad 

Sugar Snap and Barley Salad with Spicy Grilled Shrimp

Sushi Salad

Tropical Scallop Salad with Avocado and Mango and Toasted Coconut

Trout Nicoise Salad

Vegan Caesar Salad

Zesty Chicken Salad

When you ELIMINATE something you REALLY LOVE from your nutrition, hey guess what, you’re more likely to fail.  What do I mean?  Think of it this way:

If you tell yourself, “OH MY GOD I LOVE CHOCOLATE CAKE SO MUCH, but I’m trying to lose weight so I can never have it again it’s so BAAAAAD for me and I’m swearing it off foreverrrrrrr!”  What are you more likely to do when you’re having a moment of weakness after not having your chocolate cake for six weeks….and there’s a slice right in front of you?  Yup, your'e going to devour it, and then feel guilty.  

So instead of eliminating something from your life, why not just moderate it?  Instead of saying “I’ll never have chocolate cake again,” tell yourself, “Chocolate cake is delicious and I choose to now use it as the treat that it is.  I will eat it happily at birthday celebrations.  I will enjoy a little on special occasions.  If I am truly CRAVING it, once in a while I will indulge.  I will realize that one serving size is enough, and I will feel satisfied!”  This helped me IMMENSELY!  Even now, after losing 80 lbs and being the fittest I’ve ever been, if someone sees me eating a huge piece of chocolate cake or ordering a pizza, or going out for some greasy food…they ask “oh my god, you EAT that stuff?  Ugh, it must be SO NICE to be able to eat whatever you want and not gain weight!”  

1) Yes, I do eat it.  Why?  Because I love it.

2) No, I can’t “eat whatever I want and not gain weight,” I pick and choose my times to indulge!  I don’t eat this stuff all the time, or even “once a week.”  I work my BUTT OFF, and I hold on to the 80/20 rule.  It’s that whole “work hard, play hard” thing…in relation to fitness :) 

Mindset, moderation, motivation.  It’s all you, and you got this! :)

3

Redefiningfood gives food tips: The Best Way to Dice Avocado

A way to go from creamy, perfect avocado flesh encased in skin to creamy, perfect avocado flesh ready to eat or cook with in less than one minute flat. Using a knife, create vertical lines down the halved and pitted avocado, and then create horizontal lines (like drawing squares. Then, squeeze the avocado, and there you have it! Another tip: Add lemon juice to stop avocado flesh from browning.

All of these link you to a post on my blog, but there will be another link in that post which will link you to the recipe or just click on the picture!

Smoothies/Shakes

Apple, Pear, Avocado and Spinach Detox Smoothie

Avocado and Banana Breakfast Smoothie

Avocado & Melon Breakfast Smoothie

Banana and Berry Smoothie

Banana Orange Avocado Smoothie

Blood Orange Mango Smoothies 

Blueberry-Chia Blaster Smoothie and Avocado Mango Smoothie

Caramel Apple Pie Protein Shake

Cucumber Pineapple Smoothie

Easy Energy Almond Butter Banana Shake 

Electro Berry Delyte

Gold Medal Smoothie

Grapefruit, Carrot and Ginger Juice

Green/Chocolate Peanut Butter/Strawberry Date/Mango Ginger Smoothies

Hulk Smoothie

Lime + Coconut Green Smoothie

Mango, Mint + Lime Lassi

Mint Chocolate Protein Shake

Mixed Berry Protein Smoothie

Peanut Butter, Banana, & Honey Milkshake

Post Workout (Tea and Berries) Smoothie 

Raspberry Smoothie 

Snack Sized Green Protein Smoothies

Soy Blueberry Frappuccino

Spinach Pops (to add to smoothies)

Strawberry, Banana and Almond Butter Smoothie

Sunrise Smoothie

Super Smoothie

Tropical Papaya Fruit Shake

Vegan Breakfast Smoothie

Vegan “Orange Julius”

10 Vegan Shakes

20 Summer Smoothies