Fresh Japanese & Korean street food 🇯🇵🇰🇷
🥘 chicken katsu curry: panko fried chicken thigh, sushi rice, Japanese curry sauce, pickles, greens
🍔 wagyu burger bao buns: seasoned premium beef, lettuce, red onion, parmesan, burger sauce, crispy onions, sesame
🍲 chicken karaage poke bowl: soy, garlic and ginger marinated
🌭 korean corndogs: soy, sesame oil, garlic, coriander, black pepper, sweet chilli mayo, spring onion, shichimi
🍟 dirty fries: sriracha, sweet soy, mayo, sesame, spring onion, crispy onions
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The Ultimate Guide to Health and Weight Management: Mastering Portion Control, Protein Diversity, and Hydration Tracking
Embark on a holistic journey toward optimal health by mastering the intricacies of portion control, exploring diverse protein options, and incorporating mindful hydration. Let’s amalgamate the detailed insights into a comprehensive guide for your well-being:
1. Decoding Serving Sizes for Nutritional Mastery:
Understanding serving sizes is the foundation of effective portion control. Measure your portions initially to grasp the quantities. Aim for one cup of vegetables, three ounces of lean protein, and half a cup of whole grains.
Example: Visualize your plate as a canvas; dedicate half to vibrant vegetables, one-quarter to lean proteins, and the remaining quarter to whole grains. This creates a nutrient-rich masterpiece that supports weight management.
2. The Psychology of Portion Control with Small Plates:
Utilize smaller plates, around 9-10 inches in diameter, to trick your mind into perceiving larger portions. Slow down your eating pace and savor each bite for a more mindful and satisfying experience.
Example: Embrace the art of mindful eating by selecting smaller plates and savoring each portion. This psychological strategy aligns with research-backed methods for controlled consumption.
3. Logging Meals and Setting Realistic Goals:
Choose a meal tracking method that suits your lifestyle – whether it’s a mobile app or a physical journal. Record every detail, including portion sizes, cooking methods, and condiments. Set realistic daily or weekly goals based on your nutritional needs.
Example: Logging your meals provides a comprehensive view of your dietary habits. Apps like MyFitnessPal can aid in setting and achieving realistic goals, promoting accountability in your weight management journey.
4. Hydration Tracking for Wellness:
Determine your daily hydration goal based on factors like body weight and activity level. Explore hydration-tracking apps like Waterlogged to set personalized goals and receive reminders throughout the day.
Example: Infuse your water with fruits or herbs to make hydration enjoyable. Set aside dedicated times to drink water, ensuring you meet your daily quota for optimal well-being.
5. Protein Diversity for Satiety and Health:
Incorporate lean animal proteins (chicken, fish), plant-based options (tofu, legumes), dairy (Greek yogurt), nuts, seeds, and protein powders into your diet for a well-rounded protein profile.
Example: Build protein-rich meals by combining sources like grilled chicken, quinoa, and a side of steamed vegetables. This diverse approach ensures you receive a spectrum of essential amino acids and nutrients.
6. Bringing It All Together: Practical Tips for Success:
Dedicate time each week to meal prep, portioning your proteins, vegetables, and grains. Stay consistent with your logging and tracking efforts to identify patterns and make informed adjustments.
Example: Meal prep on Sundays simplifies your week, ensuring you have nutritious, portion-controlled options readily available. Consistency is key in maintaining your health and weight management goals.
By integrating these detailed strategies, you create a personalized roadmap for achieving health and weight management success. Whether you’re mastering portion control, exploring protein diversity, or staying hydrated, each element contributes to a harmonious approach to your overall well-being.
As we wrap up our exploration of health and wellness, let’s dive deeper into actionable insights and practical examples to enrich your understanding of healthy eating:
Mindful Eating Habits: A Feast for the Senses
Practice mindful eating by engaging your senses during meals. Take a moment to appreciate the vibrant colors of your plate, inhale the enticing aroma, and savor each bite. For instance, when enjoying a juicy apple, notice its crisp texture and the burst of sweetness with every chew.
Incorporating Colorful Variety: A Palette of Nutrients
Introduce a spectrum of colors onto your plate to ensure a diverse range of nutrients. For example, a salad with dark leafy greens (rich in iron), tomatoes (loaded with antioxidants), and carrots (packed with beta-carotene) creates a colorful feast that nourishes your body on multiple levels.
Whole Foods vs. Processed Options: Fueling Your Body Naturally
Choose whole, unprocessed foods for sustained energy. For breakfast, opt for steel-cut oats topped with fresh berries and a sprinkle of nuts instead of a sugary cereal. This wholesome choice provides complex carbohydrates, fiber, and healthy fats for a nourishing start to your day.
Balancing Macronutrients: Crafting a Nutrient Symphony
Experiment with balanced macronutrient ratios in your meals. For example, a quinoa bowl with grilled chicken, roasted vegetables, and a drizzle of olive oil strikes a harmonious balance between proteins, carbohydrates, and fats, providing sustained energy and satiety.
Listen to Your Body: A Dialogue of Hunger and Fullness
Tune into your body’s signals during meals. When enjoying a piece of grilled salmon with quinoa and steamed broccoli, pause between bites. Check in with yourself – are you satisfied or still hungry? This mindful practice fosters a deeper connection with your body’s needs.
Continuous Learning and Adaptation: The Evolution of Wellness
View your wellness journey as a continuous learning experience. Stay informed about nutrition trends and research. For instance, explore new recipes incorporating ancient grains like farro or freekeh, adding variety and nutritional richness to your meals. Adaptation is the key to sustained well-being.
By applying these detailed teachings and examples, you not only acquire knowledge but also develop practical skills to enhance your healthy eating habits. Let each meal become an opportunity for learning, nourishing both your body and your understanding of the profound relationship between food and well-being. May your journey be filled with continuous growth, vibrant health, and a table abundant with wisdom. Cheers to your enduring well-being!
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Crostini
This is ideal as finger food for parties.
Crostini:
- Slice baguette at an angle to 0.8 - 1cm thick
- Brush with extra virgin olive oil
- Air fry at 185C for 3-4 minutes
Smoked salmon
- Cream cheese + creme fraiche ratio 1:1
- Cut beetroot into small cubes, slice smoked salmon into 4cm square
- Top crostini with cream cheese + salmon + beetroot + dill
Houmous
- Houmous + parsley + balsamic vinegar + nuts
Aioli shrimp
- Mix aioli and mayo, parsley
- Aioli + shrimp + cucumber slice
Egg salad
- Boil egg, remove egg yolk, cube egg white
- Cube apple
- Mix egg, apple and mayo (half normal mayo, half japanese mayo)
- Spoon this onto crostini
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