Monday is the hardest day of the week, everybody feels tired and lazy. Don’t worry, it’s the Monday illness! All you need is to refuel your body with a refreshing smoothie full of vitamins. We have great recipes from our most talented bloggers.
2/3 of a mug of coconut water (200ml)
1 tablespoon of coconut yoghurt (I use a brand called Coyo)
A big handful of spinach
1 ripe banana
1 tablespoon of bee pollen (optional)
Simply peel the banana then place everything into a blender and blend until smooth.
1 whole Thai coconut
200g of blueberries or other berry
1 tsp of honey (optional)
1 tbsp of desiccated coconut
¼ tsp of cinnamon
½ tsp of fresh grated ginger
Crack open your coconut and pour the water into your blender, then scrape out the flesh. I use a cleaver knife to whack it open but there are also more sensible (and safe) methods and tools to get it open.
Place the flesh, honey (if using), cinnamon, ginger and almost all of the berries (reserving a few for decoration) blend until smooth then top with the desiccated coconut and leftover berries.
This will keep on the fridge for a day or so. It’s kinda fun it turns into a jelly ☺ but best to drink it fresh.
1/2 cup plain coconut water
2 frozen ripe bananas, previously peeled & sliced
1 cup chopped pineapple (frozen or fresh)
1 cup chopped mango (frozen or fresh)
2 cups spinach or kale
1/2 avocado, sliced
optional: 1 Tablespoon ground flax or flaxseed oil
Make sure you have a strong, powerful blender. I like this Ninja or this Vitamix.
Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth. Scrape down the sides of the blender as needed. Add more coconut water if it’s too thick.
I want to be healthy!
Working full time, taking care of your family and other activities, eating healthy isn’t easy everyday! When you don’t have time to cook, it’s so tempting to rush into buying junk food. So because we want you fit and lean, we have prepared for you a meal plan for your busy days. The key to make healthy and quick meals is to have all the items on hand that it will be easier and faster to make healthy choices. Also try to cook during the weekend for the week ahead, and store your meals in a fridge.
Breakfast is the meal that we have less time to eat, most of the time the breakfast we eat it on the go to work/school. So this is what you should eat to kick start your day
1 piece of fruit (at least) such as banana, orange, blueberries
1 handful of nuts such as walnuts, almonds
1 piece of Toast with some peanut butter
When you eat the right kind of food at lunch, it’ll help you stay full and alert throughout the afternoon.
Quick and easy salad, combine all this ingredients on a plate
2 handful of rocket or spinach
2 slices of smoked salmon
pepper and salt
Snacking can satiate hunger between meals to prevent overeating, here is the best snack to eat
1 Toasted whole grain bread slice
Spread of cottage cheese
Fruit slices such as strawberry, blackberry or pineapple
Eating dinner earlier will help your digestion
Super healthy smoothie
200ml CHI coconut milk or almond milk
2 Tbsp low-fat plain yogurt
1 handful of blueberries or strawberries
1 Tbsp hemp powder
2 tsp whey protein powder
3 ice cubes
2 Tbsp oats.
Blend all these ingredients in a food processor and drink it!
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HEALTHY MEAL PLAN #GETFITWITHCHI
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sugar for 2016!
You know how bad it is to eat sugar but it’s hard to stop. The latest research has proved that sugar is more addictive than tobacco, more dangerous than alcohol, more fattening than fat. You may not be eating Oreos by the roll or guzzling cans of Coke, but that doesn’t mean sugar’s absent from your diet. Nowadays added sugar is everywhere even in a food that doesn’t taste sweet such as bread, sauces or crisps. In this article we will give you all the tips to eat less sweet food!
Sugar is an addiction like cocaine! It can be really hard to stop eating it! first we have to understand why? If you’re addicted to sugar, there is an emotional component. You’re craving and overindulging in sugar for a reason – you may be eating sugar to care for your emotions, to manage stress, or to care for your emotional, psychological or relational needs.
So now lower your sugar intake with these 8 easy ways:
1. Read the label
You will realise how often sugar is included to foods. Ingredients are listed in order of how much exists in the product, so if sugar is near the top, that’s a red flag.
2. Don’t look for just the word ‘sugar’
Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup.
3. Buy the right products
Once you know where sugar hides, you can start making changes. Buy foods labeled “no added sugar” or “unsweetened.”
4. Take your time
In cutting down on sugar takes time. As we said sugar is like a drug so the beginning will be hard but the easiest way is reduce your consumption of sugar. If you normally put two packets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk.
Studies showed that sugar doesn’t cause proper satiety but it does make you hungry. So to avoid any craving, the best things to do is:
- Eating breakfast every morning
- Including fat and protein in your meals
- Eating regular meals
- Drinking more water
6. Sugar free, no calorie…?
Be careful don’t be tempting to buy the products with sugar free or no calorie write on it. The processed food manufactures are clever instead to use normal sugar they use aspartame or other substitute but they are even worst. When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things.
7. Add flavours to your meals
Adding flavours will help you to eat less carbohydrate foods. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger.
8. Don’t drink it
Even drinks that are considered healthy can contain more of the sweet stuff than you’re supposed to have in an entire day. Case in point: “enhanced” waters (eight teaspoons per bottle), bottled iced teas (more than nine teaspoons per bottle), energy drinks (almost seven teaspoons per can), bottled coffee drinks (eight teaspoons per bottle), and store-bought smoothies (more than a dozen teaspoons—for a small).
9. Indulge yourself
It’s okay to have sometime a little treat but it needs to be occasionally.
NO ADDED SUGAR – NO PRESERVATIVES – NEVER HEATED
Article from www.health.com