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oztrekk · 3 years

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Quarantine in Australia: Staying in the hotel

Hi again, everyone! My name is Radka and I’m in my second year at the University of Melbourne Dental School. I was fortunate enough to receive a travel exemption to travel back to Australia in order to complete my degree (you can read more about my experience flying back to Australia during COVID here!).

Once I found out that I had to complete a 14-day mandatory quarantine, I began scouring the internet for anything to help me prepare for my upcoming mission. Unfortunately, the material I found on the web was scarce and often depicted a rather negative experience.

Now, if it is of any consolation to you, I would like to let you know that quarantine is in fact not as bad as you may read about it being and I actually had a very pleasant experience. If you are going to be quarantining or if you are just a little curious then please keep reading!

My Hotel Room After arriving in Sydney, I was taken to the Sydney Harbour Marriott Hotel. My room was just your regular clean hotel room, complete with a queen bed, a desk, a sofa, a clean bathroom, and a fantastic view (I got really lucky with the view!). There was also a kettle to use for your coffee, tea, or soups, and a mini fridge to store extra food or water. There was also a hotel laundry service; however, that came with a fee of $35.

Tip: Pack lots of extra comfy clothes so you don’t have to worry about doing laundry. Or, if you would like to hand wash your clothes, consider packing a small amount of laundry detergent.

The hotel staff also brought by fresh towels and extra toiletries halfway through quarantine, so don’t fret because you in fact do not need to ration your toilet paper or clean towels! Of course, regular guest hotel services were available 24/7 with just a quick phone call to reception, so don’t be afraid to request whatever you may need. I ran out of toothpaste on day 3 of my stay and when I requested some from the guest services, they delivered a few tubes to my door.

The Food Before you check into your hotel room, the hotel staff will give you a form as ask you to identify any dietary restrictions, preferences, or allergies.

Breakfast was scheduled to arrive between 7 and 9 a.m., but it consistently arrived around 7:30 a.m. at my room.

Tip: Set an alarm to get out of bed to collect your breakfast around 7 a.m. so you don’t miss it!

Breakfast usually consisted of a bag of cereal (cornflakes, Kellogg’s All-Bran, Sultana Bran), a carton of milk, yogurt, and a cold fruit juice. Sometimes we would also have bagels with cream cheese and smoked salmon or some banana bread. All very delicious and very filling versions of breakfast!

Lunch would arrive around noon. This was by far my favourite meal of the day during quarantine. Lunch usually consisted of a colourful salad with some sort of protein (smoked salmon, chicken, beef), bread with butter, and a fruit. Since the breakfasts were very filling, I was never hungry for lunch… but I ate anyway. The odd time we had warm lunches, such as pad Thai, rice and chicken, or a delicious meat pie with mashed green peas.

Dinners were delicious as well, but not quite as good as the lunches, in my opinion. I had lamb with potatoes and baked carrots, steak with veggies and mashed potatoes, chicken parmigiana, and lots of different meals with fish and pasta! Dinner was served anywhere from 7 to 9 p.m., but most of my dinners arrived consistently around 7 p.m. Our dinners always included bread and butter, some sort of fruit, dessert, and a big, cold bottle of water.

Unfortunately, I did not enjoy most of the desserts. Sometimes we were given lemon tarts and apple tarts and those were my absolute favourite! Other times we were given small cakes and I did not enjoy those as much.

Tip: Bring lots of pre-packaged snacks because you might get bored or you might not like the snacks delivered with meals.

On my very last day of quarantine, the staff delivered a generous slice of red velvet cake to congratulate me on completing my 14-day quarantine. I thought that this was a very kind gesture and was a great way to end off my quarantine! (Unfortunately, my friends quarantining over at the Four Seasons did not get a farewell cake.)

Overall, I was pleasantly surprised with how healthy and nutritious the meals were; however, I recommend packing some vitamin D supplements because the one thing your body will be deficient in during quarantine is sunlight access!

When I was craving something different, there were plenty of food delivery services available. My go-to is always Uber Eats, and thankfully my favourite treat (“Poke Bowls” from Poked) was near the hotel, so I ordered them a few times. I also gave the in-room dining menu a try and ordered a pizza. The hotel’s in-room dining prices have been reduced 30% for the quarantining guests to enjoy, so hopefully your hotel will offer you some sweet discounts as well!

The Drinks I was worried about how much water I would be provided, but thankfully I received plenty of water. I was given one bottle of cold water with every dinner. However, I recommend keeping the water bottles and refilling them with water and storing them in your fridge (this way you will always have cold, refreshing water available).

The hotel room was equipped with a kettle, a mini fridge, and the drawers were stalked up with lots of instant coffee and tea. The instant coffee did get a little boring after a few days, but thankfully a flat white was just one phone call away to Guest Services. It was $5 for a small coffee from the hotel but as soon as you order it they bring it up to your room with the receipt 🙂

If alcohol is something you would fancy, (Quarantininis, anyone?) the in-room dining menu served alcohol until 9 p.m. There were also alcohol delivery options available through third-party restaurants.

Staying busy This is very important because I am sure we can all agree that 14 days is a looong time! Thankfully, time flew by because I made sure to bring all my favourite hobbies with me. I love knitting so I made sure to pack lots of yarn for my quarantine. I also really enjoy sketching and so I would sketch on my iPad. I am a sucker for Australian reality TV too, so I binged watched the latest Married At First Sight (PS: lots of drama) and other fun shows on the 9now website.

Tip: Pack an HDMI cable to watch your favourite things on the hotel TV. You can only watch so many shows on Netflix sideways in bed!

I also spent half my day talking to loved ones back home on FaceTime and having daily workout sessions with my friend group back in Canada! Speaking of exercising, try to move around as much as possible. It’s so easy to spend the whole day sitting down, but I set alarms on my phone to remind me to get moving in any way possible.

Tip: When you are on the phone with your family and friends or listening to podcasts, try pacing up and down the room rather than sitting in a chair.

And don’t worry if you don’t have any hobbies or you cannot physically bring your hobbies with you during quarantine. You can use this time to learn something new!

COVID-19 Testing The hotel nurses will knock on your door on Day 3 and Day 10 to conduct mandatory COVID tests. At the end of my stay a doctor and an officer knocked on my door to provide me with a certificate that stated that I had tested negative for COVID-19. You will need to keep these documents with you because the hotel staff will ask to see them on the day of your check-out. The doctor also provided me with a bracelet that said “COVID19 NSW SATURDAY.” I assumed this was so hotel and airport staff would know that I had completed my quarantine.

The nurses will also call you daily to check up on your physical health and your mental health status. The nurses are very friendly and want to help you, so don’t hesitate to talk to them and tell them how you’re feeling. If you become sick or require medical help at any point during your quarantine stay, there are doctors and nurses available 24/7 to provide you with medical assistance.

Final Thoughts Overall, my quarantine experience was pleasant (believe it or not). I love to relax and I really value my “me time,” so I approached quarantine as an opportunity to enjoy lots of relaxation.

With all that being said, I encourage you to sit back, relax, and try your best to enjoy your two weeks with a cleared schedule, no alarms, no appointments, and no daily obligations. Embrace your time off my friends and really, really try to make the most of it! Your quarantine experience may be a story you will be telling for the rest of your life, so why not make it a pleasant one to tell your great grandchildren!

Take care everyone and thanks for your time! 🙂

Sincerely, Radka

#covid quarantine #australia quarantine #study in australia #university of melbourne students #hotel quarantine

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entirebodyexercise · 4 years

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20 Simple Tips to Lose Belly Fat

Have you ever before felt that you do every little thing to shed belly fat, however the outcomes come too slowly? You do tiring abdominals exercise and adhere to a healthy diet regimen, however you can see only little modifications on your tummy. In some cases you feel you are close to surrender the training and your diet. You are not the only one! I felt the same. I did my ideal to have a fixed stomach, but results came slowly.

The reason normally this occurs is due to the fact that we do not surrender some old routines, or we do not transform our whole lifestyle. One of my largest mistakes was that I consumed before I went to sleep. It was my routine for lengthy years, as well as I did not understand exactly how unsafe it was.

To burn stomach fat faster as well as get to those six pack abdominals, we should do away with those bad routines and also get ones that support the diet plan and also the exercise regimen. These are tiny actions, yet they could help to lose belly fat faster.

I did some study online as well as gathered some ideas for standard abs. They are not associated to stomach workouts or diet regimen strategies, but basic means to lose belly fat by transforming your lifestyle.

I usage these weight loss pointers on every day. Currently I understand, with proper diet plan, exercise as well as these little techniques I can reach my goal.

Here are 20 very easy belly weight loss suggestions for male and also ladies, that you can start today.

Simple Tricks to Shed Abdominal Fat

Eat Only If you are Truly Hungry

In the modern world we are eating also if we are not hungry, it is a practice. We consume if we are pleased or depressing. Regularly. It is one of the first habits you need to obtain rid of.

What have I done to prevent this bad practice? I just seldom get those tempting points such as chips, chocolate, etc. It is hard not to consume junk if you open up the cooking area cupboard and also the fridge as well as they are packed with trash.

And when I hunger for, I have a glass of water or some fresh veggies or fruits instead.

Sleep Enough

If you do not rest enough, your metabolism reduces. On top of that, if you are weary your body requires compensation. And exactly how we compensate ourselves? We start eating or consuming alcohol something wonderful or chew on a package of chips.

We likewise have to not fail to remember that if you are tired you will certainly not have the ability to do your training session properly, and even worse you are a lot more eager to forget it.

So, have at the very least 8 hrs undisturbed sleep each day.

Have Breakfast Wisely

Breakfast is the moment when you could consume without control. The trouble is that most people eat foods that have plenty of sugar. They consume a lot of low-grade carbs.

Instead of that have morning meals that have plenty of protein, healthy and balanced fats, and also carbohydrates. Consume pork, eggs, bacon with veggies. Consume milk as well as residence made juices.

These foods have all the nutrients you need and also offer power for the entire morning. In addition, due to the protein your metabolism will certainly be faster, which causes weight loss.

Watch the video below for healthy and balanced morning meal ideas.

Your Supper Must be 3 Hours Prior to Going to Bed

This was my biggest mistake. When we sleep, the metabolic price is slower. If you consume prior to going to bed, your body builds up the additional nutrients and also transforms it to body fat. If you go to rest at 10, have dinner prior to 7.

Avoid Consuming alcohol way too much Alcohol

Most of the alcoholic drinks include a great deal of calories. If you like consuming alcohol draft beer or sweet mixed drinks, you need to reduce that.

However, drinking a bit of dry merlot could assist with burning belly fat, it has several benefits for the digestive system as well as vascular system. It includes resveratrol that reduced the fat cell advancement around the waistline as well as make the metabolic process quicker. Drink a small glass of wine 3-4 times a week.

Get a Companion to Do Workouts as well as Diet plan Together

Doing workouts with each other is a lot more enjoyable. You can help each other to obtain one of the most from the training sessions. You could motivate each other by discussing your progress and sharing your encounters. You could also do a competition with each other on who shed weight quicker or that could get to a training objective. It is simpler to comply with a healthy way of life together.

Eat Slowly

It has been verified that those that eat quicker take in much more foods than the ones that do not. Take time to chew your meals completely. It has favorable impacts on your gastrointestinal system, and also the nutrients can assimilate better.

Drink Water

Cold water helps to boost the metabolic rate of your body. By doing this it burns a lot more calories. Personally, I think there is absolutely nothing far better compared to drinking mineral water. Do away with those sweet, fabricated refreshments. Environment-friendly tea is another alternative as it includes parts that sustain fat burning.

An simple method to enhance your metabolic rate is to have a big glass of lemon water in the morning.

Eat More than 3 Times a Day

It is a mistaken belief that we need to consume 3 times a day. If you intend to drop weight, you have to consume 5-6 times a day. Naturally, the parts should be smaller sized and also should have the useful nutrients, vitamins, and also minerals.

Eating 4-5 times a day aids to maintain the level of your metabolism high. This routine additionally controls your sugar level and also you will certainly have sufficient energy for the entire day.

Watch the video clip below for some tips.

Stuff Your Sandwiches Full Of Vegetables

In instance you make a sandwich, burger or anything like that, you must stuff them with greens such as tomatoes, cucumbers, paprika, etc.

Fresh fruits as well as vegetables are crucial things of a healthy and balanced diet. Tomatoes are specifically helpful considering that they have specific compounds, which regulate appetite. Usage just a little mayonnaise, ketchup, and so on, they have plenty of calories and also have lean meat.

#best fitness #exercise #fitness #stomach workouts #weight #work out #work out plans #workouts

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edgewaterfarmcsa · 4 years

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CSA WEEK 17

P I C K L I S T

Onions - Sweet Habanada Peppers - Plum Tomatoes - Basil - Spinach - Carmen Peppers -

Potatoes - Carrots - Jalapeno Peppers - Spaghetti Squash

Oh Summer CSA fam! This will be our last week together, and it is incredibly bittersweet. Together, we completely rocked this season in picking, washing, packing, prepping, chopping, roasting, preserving, eating, etc… My hope is that the weekly CSA share served as a marking of time as we nourished ourselves through this season. We went from little greens and strawberries in June, Blueberries and cucumbers in July, Tomatoes and corn and more tomatoes in August, peppers and potatoes in September, Winter Squash and greens in October, and herbs all the way through. With a whole summer of no-friends-covid, you CSAer and our field crew have served as my nearest and dearest and I love you all for it. Though we never formally partied in person, we communed weekly through food! Thankyou for inviting our farm into your kitchen all Summer long.

I also want to take a hot minute to sing the praise of our unsung field crew heroes. They range from the age of 1.5-60 something years old. Roy, Strong, Ramone, Jasper, Garnet, Petey, Jaarsma, Dave, Juliana, Gus, Mike, Mrs. T, Ray, Hobbes, Billie, Anne and Pooh. These are the people that seeded, grew, planted, weeded, picked, cleaned, packaged, planted some more, picked some more, etc… These are the people that made all of this food show up on Wednesdays and goodness gracious, I am so grateful to each and everyone of them. Mrs. T took on the super-early-before-sunrise herb pick, Roy packed out each and every box with me, Strong and Ramone bunched the most beautiful bouquets of mizuna, Jaarsma delivered boxes all around town, Jasper and Garnet gathered all the cherry tomatoes from the field, Dave assembled and stacked every wax box for us to fill, Billie ate all the pepper rejects, and damn near everyone picked strawberries. This crew is everything.

Lastly, with the end of Summer CSA comes the end of the Farmstand. We officially shut the sliding barn doors for the season on October 11th at 4:30pm. If you are deeply saddened by this (i am!) you can find our harvest at the following spots:

All the COOP food stores (Lebanon, Hanover, WRJ) - Crossroad Farmstand in Norwich for onions and potatoes - Brownsville Butcher and Pantry - Woodstock Farmers Mkt - Sweet Beet Market in Bradford NH - Rumbrook Mkt in Grantham

AND OF COURSE THERE IS THE FALL CSA: 10 SPOTS LEFT!!

HOT TIPS:

Jenny’s Note: The following recipe is a spinach staple in my house. It is warming and earthy and absolute comfort food. We have yet to start our Ginger harvest due to an extremely wimpy ginger crop (my fault im a terrible ginger grower). So please source yourself a can of coconut milk, ginger root, and a pinch of cumin and we will take care of (mostly) the rest.

3 tablespoons ghee/coconut oil/butter

20 ounces flat-leaf spinach, washed and drained

2 shallots (or onions), halved and sliced

1 tablespoon minced fresh ginger

2 teaspoons minced jalapeno chile

2 tablespoons unbleached all-purpose flour

1/2 teaspoon ground cumin

Pinch of sugar

1 cup coconut milk

Kosher salt and freshly ground pepper

Directions

Heat scant 1 tablespoon ghee in a large Dutch oven over medium. Add spinach and cook, stirring, until just wilted, 3 to 5 minutes. Drain spinach in a sieve, pressing to remove excess liquid. Let cool slightly, then roughly chop.

Return pan to medium heat and melt remaining 2 tablespoons ghee. Add shallots, ginger, and jalapeno and cook until softened, 3 to 5 minutes. Stir in flour, cumin, and sugar and cook for 1 minute, then slowly whisk in coconut milk. Bring to a boil, reduce to a simmer, and cook until thickened, 1 to 2 minutes.

Stir chopped spinach into coconut mixture and season with salt and pepper.

Oh my Gosh, Spaghetti Squash by Sarah Britton (read on for nutrition and eating)

Winter squash rocks because it is a powerhouse veggie. Unlike summer squash (re: zucchini, crookneck, pattypan), winter squash has had a lot more time to develop and pump itself full of vitamins and minerals throughout its lengthy life on the stem. We’re talking oodles more vitamin A (in the form of beta-carotene), vitamin C, manganese, potassium, and even some extra dietary fiber thrown in just for kicks. This combination of nutrients spells good news for asthma sufferers, those with heart disease, elevated cholesterol, or inflammatory conditions such a rheumatoid and osteoarthritis.

The other bonus? Nature designed summer squash to be rather delicate, with a high water content for those hot summer days when we need a cool down. Naturally, their shelf life is rather short during our abundant harvest season when produce is plentiful. On the flip side, winter squash has a tough outer skin and lower water content, which allows it to be stored for a very long time – some varieties up to six months. This means that we can keep these vitamin bombs around for a long time after the first frost to provide our bodies with the nutrition we need to see us through the long months of winter when there is nothing fresh in sight. Put that in your oven and roast it.

Ingredients:

1 spaghetti squash

1 bunch kale (leftover from last week? Or try it wth spinach?)

1 ½ cups cooked chickpeas (or 1 can)

3 cloves garlic

olive oil

sea salt

pinch crushed chilies

¾ cup toasted hazelnuts

Pecorino Romano (hard sheep’s milk cheese)

Directions:

1. Preheat oven to 400°F.

2. Prepare the spaghetti squash by cutting it in half lengthwise, removing the seeds, rubbing the inside of each half with a drizzle of olive oil, then seasoning with salt and pepper. Place face down on a lined baking tray and place in the oven – cook for about 45 minutes.

3. While the squash is baking, prepare the rest of the filling. Wash kale well and remove the tough center rib of each leaf. Roughly chop kale into small pieces.

4. Heat oil, ghee, or butter in a frying pan, then add minced garlic, crushed chilies to taste, and a pinch of sea salt. Cook 2 minutes until fragrant, then add chopped kale and cook until the leaves are bright green and just starting to lose structure. Throw in the chickpeas and cook just to warm. Remove from heat.

5. Remove squash form the oven when it is cooked through. Using a fork, scrape out the insides, which will pull away from the shell in strands, like spaghetti (whoa). Place all strands in a bowl, and toss with the kale and chickpea mixture. At this point you can either serve it from the bowl, or mix it everything together and place back in one half of the empty squash shells for a beautiful presentation. Sprinkle with chopped toasted hazelnuts and shaved Pecorino Romano. Enjoy.

I wish everyone out there a truly beautiful Thanksgiving; we sure have a lot to celebrate.

This year I am grateful for so many things: the incredible people in my life, a job that I love everyday, the warm food in my belly, sound sleep in the night. I also want to give thanks to you for reading this, for caring, and for getting back in the kitchen again to feed your body with the food it deserves. Even though we’ve probably never met, I can feel us standing side by side at our cutting boards, making so much more than dinner.

JENNYS NOTE: my goal in life is to always have a jar of pickled onions in my fridge- this is the recipe i use. Fin.

You can use any thinly shaved or sliced vegetable you like for this recipe. We love quick pickles on sandwiches because they add acidity and crunch. And you don't have to be someone who's "into canning" to make your own. Keep them in the fridge for days and put them on everything. Makes about 1 cup

½ cup unseasoned rice vinegar

1 Tbsp. sugar

2 tsp. kosher salt

1 cup thinly sliced vegetables (such as carrot, red onion, and/or cucumber)

Whisk vinegar, sugar, and salt in a small bowl until sugar and salt are dissolved. Add vegetables and let sit, squeezing gently with your hands occasionally to help them pickle more quickly, 10 minutes.

Do Ahead: Vegetables can be pickled 3 days (months) ahead. Cover and chill.

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wsmith215 · 4 years

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Teriyaki Beef Stir Fry {Fast and Healthy} – WellPlated.com

Stir-fries make me feel like a kitchen wizard. From the fridge, there is but a hodgepodge of on-the-brink veggies; from the pantry, a bottle of soy sauce. A spell of garlic and a flash of the pan later, and we have magic: Teriyaki Beef Stir Fry!

Tender sirloin steak cooked in a quick homemade teriyaki sauce with whatever fresh or frozen vegetables you care to throw its way, this healthy beef stir fry recipe is happy to be served with noodles, rice, or wrapped inside lettuce leaves.

Growing up, I remember my mom being able to open our cabinet and refrigerator and turn whatever she saw into dinner. She didn’t need a recipe to cook something yummy.

I haven’t quite gotten there yet—I know it looks like I throw things together around here, but quite a bit of planning goes into the recipes you see—save for one notable exception: stir fries.

Healthy Teriyaki Stir Fries – Flexible Recipes to Make Your Own

After years of cooking dozens of healthy stir-fries, I’ve finally reached a place where I feel like I can whip up a quick teriyaki sauce, then use it to cook whatever protein and vegetables we have handy.

Each stir fry is different, but they have core ingredients in common: protein, plenty of veggies, and a sauce that balances notes of savory and salty (soy sauce) with sweet (honey or maple syrup) and acid (rice vinegar).

The more you cook stir-fries, the more you’ll find yourself able to move and groove with the items you have on hand.

This teriyaki beef stir fry came about on a day when we had sirloin steak. Sirloin is my first choice for teriyaki beef and other stir fries because it cooks quickly, is lean, and is easy to make tender (see notes below for more).

Feel free to use this recipe with other kinds of protein or change up the veggies. You are the kitchen wizard this time, and it’s your stir fry charm to cast.

How to Make Teriyaki Beef Stir Fry

If you want to cook stir fries often, these ingredients are excellent to keep around. Once they are in your pantry, you’ll be able to make healthy beef and other stir fry recipes the moment a craving strikes.

The IngredientsSirloin Steak. A sirloin steak cut of meat is teriyaki’s best friend. It’s tender and will soak up the flavors you cook it in (like our beef stir fry sauce). However, you can also use flank steak or chuck steak to make teriyaki beef.Soy Sauce + Black Pepper. Used to make our beef stir fry marinade. This umami bomb (yes, I said it) of a marinade gives the beef deep flavor right from the start.Vegetables. Anything you have around! A red bell pepper adds beautiful color to our stir fry. For the mixed vegetables, broccoli, snap peas, or carrots would all be tasty. Only have frozen veggies on hand? No problem. You can use them in this recipe (see tips below). Make sure to cut your vegetables so that they all cook in roughly the same amount of time (harder veggies like carrots should be cut smaller and thinner than softer ones like asparagus, for example).Water Chestnuts. The crunchy element you didn’t know you needed. Once you try them in your stir fry, you’ll never want to make one without them.Green Onions. A delicious, fresh crunch and subtle bite to finish off your stir fry.Teriyaki Sauce. Soy sauce, maple syrup, rice vinegar, garlic, ginger, and red pepper flakes come together to create a homemade teriyaki sauce that’s the perfect combination of salty, sweet, and savory. It’ll make you feel like a true wizard of stir fry flavor. You’ll also need a little dash of cornstarch to help thicken it up.The DirectionsMarinade the beef in the soy sauce and black pepper. Stir together the homemade teriyaki sauce.Brown the beef in a large pan or wok until cooked through.Sauté your vegetables of choice until tender.Combine! Add the water chestnuts, beef, and sauce to the pan with the veggies. As the sauce thickens, stir in part of the green onions. Finish with a sprinkle of the sesame seeds and remaining green onions. ENJOY!

How to Make Stir Fry Beef TenderSlice Across (not with) the Grain. When cutting your beef, slice thinly across (perpendicular to) the grain to make it tender. This helps break down the fibers.Don’t Overcook It. Overcooking your beef will make it tough and unpleasantly dry. In this recipe, as soon as the strips of beef are no longer pink, they are ready to serve.Marinade It. For this recipe, our beef teriyaki marinade not only flavors the beef, but it helps it tenderize as well. Even the few minutes while you prep the remaining ingredients can make a big difference.Tips to Use Frozen Vegetables for Stir Fries

One of the best parts about easy stir fries like this one is the ability to use frozen vegetables. Here are a few tips to help you use frozen veggies:

Let your vegetables thaw completely before adding them to the stir fry, and pat away any excess moisture.Make sure your pan is HOT before adding the vegetables, or they will become soggy.Don’t overcrowd the pan. If your veggies are packed into the pan, they won’t be able to achieve that delicious sear.Keep your expectations reasonable. Frozen vegetables will not taste as crisp as fresh ones, but are still yummy, perfectly healthy, and will save you oodles of time.Make-Ahead and Storage TipsTo Make Ahead. Cut your beef up to 24 hours in advance, and store it in the refrigerator. Stir your sauce ingredients together up to 1 day in advance, and chop your vegetables up to 1 day in advance. Store both separately in the refrigerator.To Store. Place leftover stir fry in an airtight storage container in the refrigerator for up to 3 days.To Reheat. Gently rewarm beef and vegetables in a skillet on the stove over medium-low heat. You can also reheat this dish in the microwave.To Freeze. Store beef and vegetables in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.

What to Serve with Teriyaki Beef Stir FryNoodles. Teriyaki beef with noodles would be scrumptious. You can toss the cooked noodles into the stir fry sauce at the end of the recipe. I like soba noodles or brown rice noodles, and whole wheat spaghetti noodles can work too. For something different, you could even pair it with this Asian Noodle Salad.Rice. Serve your beef over a bed of white, brown, or cauliflower rice for a delicious meal.Lettuce Cups. Wrap your beef stir fry in a lettuce cup for a low-carb twist.More Healthy Beef Recipes

Recommended Tools to Make This RecipeWok. While a wok isn’t necessary for this beef stir fry recipe, if you plan to make stir fries often, it’s a worthwhile investment. This saute pan would also work well.Heatproof Spatula. Perfect for stirring your stir fry ingredients.Liquid Ingredient Measuring Cups. You can measure and mix your teriyaki sauce in these cups.

Raise your wand, erm wooden spoon, and let’s work some kitchen magic!

This healthy Teriyaki Beef Stir Fry comes together quickly and features tender beef in an easy homemade teriyaki sauce with any of your favorite vegetables.

For the Stir Fry: 1 pound sirloin steak — cut into thin, bite-sized pieces 1 tablespoon low-sodium soy sauce ½ teaspoon ground black pepper 1 tablespoon extra-virgin olive oil — divided 1 red bell pepper — cored and cut into thin slices 3 cups chopped mixed vegetables of choice — such as broccoli, snap peas, or carrots 1 8-ounce can sliced water chestnuts — drained 3 medium green onions — finely chopped; divided 1 tablespoon sesame seeds — optional Prepared brown rice — quinoa, noodles, or cauliflower rice — for servingFor the Teriyaki Sauce: 1/3 cup low-sodium soy sauce ¼ cup water 3 tablespoons pure maple syrup 1 tablespoon rice vinegar 1 tablespoon minced garlic 1 tablespoon minced ginger 1/4 teaspoon red pepper flakes — plus additional to taste 1 tablespoon cornstarch

Place the beef in a bowl and top with 1 tablespoon soy sauce and black pepper. Stir to coat then set aside to marinade while you prepare the rest of the ingredients.

Prepare the sauce: In a medium mixing bowl or large measuring cup, stir together the soy sauce, water, maple syrup, rice vinegar, garlic, ginger, red pepper flakes, and cornstarch. Set aside.

Continue with the stir fry: In a large, deep sauté pan or wok, heat 1/2 tablespoon oil over medium-high heat. Once the oil is hot but not smoking, add the beef. Cook until the beef is browned on all sides and fully cooked through, about 4 minutes. Remove the beef and any juices that have collected in the skillet to a plate and set aside.

Heat the remaining 1/2 tablespoon oil. Add the bell pepper and other vegetables. Cook for 4 minutes, or until slightly softened and lightly browned.

When the vegetables are ready, add the water chestnuts and return the beef and juices to the pan. Pour in the sauce and toss to coat. Let simmer 3 to 4 minutes to thicken and warm the beef through. Stir in about half of the green onions. Sprinkle the sesame seeds and remaining green onions over the top. Serve warm, with additional red pepper flakes and/or soy sauce as desired.

TO STORE: Place leftover stir fry in an airtight storage container in the refrigerator for up to 3 days.TO REHEAT: Gently rewarm beef and vegetables in a wok on the stove over medium-low heat. You can also reheat this dish in the microwave.TO FREEZE: Store beef and vegetables in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Course: Main Course

Cuisine: Chinese, Mongolian

Keyword: beef teriyaki marinade, chinese beef stir fry, healthy beef recipes, healthy beef stir fry, teriyaki beef and noodles

Nutrition InformationAmount per serving (1 (of 3); about 1 2/3 cup of stir fry per serving (without rice)) — Calories: 436, Fat: 14g, Saturated Fat: 3g, Cholesterol: 92mg, Potassium: 1119mg, Carbohydrates: 40g, Fiber: 6g, Sugar: 18g, Protein: 39g, Vitamin A: 1978%, Vitamin C: 136%, Calcium: 151%, Iron: 5%

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

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howellrichard · 4 years

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11 Fridge Must-Haves for Your Vegan Grocery List

Hiya Gorgeous!

Picture this: You just had the longest Monday in the history of Mondays. It’s late afternoon and the gremlin in your stomach is already grumbling, so you open the refrigerator to figure out what’s for dinner. And, yikes, it’s emptier than a water park in winter!

If you can relate to this scenario, join the club! I’ve had my fair share of those omg-my-fridge-is-barren moments. And I don’t know about you, but despite being a two-time cookbook author, putting together my vegan grocery list used to give me mind-numbing brain farts (proof it happens to all of us). But thanks to the tasty tips I’m about to share, I haven’t had any mealtime mayhem in a while!

Welcome to Part 2 of our fridge-stocking series! A couple of weeks ago, I gave you 5 overarching guidelines for shopping, stocking and storing plant-based groceries (check out that post here if you haven’t yet). And, as promised, we’re taking it a step further today…

I’m inviting you into my kitchen to talk about the specific staples I always keep in my fridge. This really is my secret to simplifying and sticking with a healthy plant-based diet! Once I figured out the ideal combo of fruits, veggies, proteins, sauces, grains, etc. to keep on hand, shopping and cooking got a whole lot easier. Now my fridge is always brimming with goodies that are easy to mix and match to make quick, nourishing, vegan meals.

For each food on my list of must-haves, you’ll learn…

What to look for at the store: How to spot the freshest produce and decode confusing labels, plus other ways to simplify trips to the grocery store.

How to store it for maximum shelf life: We covered storage basics in Part 1 of this series, but today I’ll share more detailed tips for each food on the list.

How to use the ingredients in plant-based meals: Of course we have to talk about what you’re going to do with all of these delicious groceries! I’ll recommend a couple of recipes that feature each food.

By the way, you don’t have to be vegan to benefit from this blog. I am, so naturally all of my refrigerator staples are, too! But these foods are great additions to any diet, and I encourage you to create a version of this list that meets your unique needs. Your fridge, your choice, got it?!

Ok toots, the wait is over… Let’s talk fridge faves!

11 Refrigerator Staples to Add to Your Vegan Grocery List!

1. Leafy Greens (1-2 types)

Shock of all shocks, leafy greens are at the tippy top of my plant-based diet grocery list! Well, I suppose it’s not all THAT surprising—you know me, queen of greens. My go-tos are baby spinach and kale (curly, green, purple, dino, I like it all!), but you can also enjoy collard greens, Swiss chard, arugula, romaine, mustard greens, etc.

At the store: Look for crisp greens that look and feel fresh. Avoid anything slimy or wilted, or greens with brown spots or yellowing leaves. Go organic when you can—kale and spinach are both on the Environmental Working Group’s (EWG) Dirty Dozen list, which means the conventional varieties tend to be high in pesticide residues.

In your fridge: Wash greens with cold water when you get home from the store, then spin them in a salad spinner (or leave them to drain) to remove excess moisture. Then you have a couple of options: Wrap the greens in a damp paper towel or small dish towel and store them in the crisper in glass containers. Or, like we talked about in Part 1 of this series, try something like Debbie Meyer GreenBags or these cotton bags for a plastic-free option.

In plant-based meals: Throw spinach into this yummy Calming Greens smoothie from Crazy Sexy Juice or try one of my most popular recipes, the Crazy Sexy Kale Salad from Crazy Sexy Kitchen!

2. Hand-Held Fruits (1-2 types)

Portable fruits are must-haves for midday snacks. Oranges, apples and pears are my personal faves—they’re delicious on their own, but can also easily fit into smoothies, juices and other recipes.

At the store: Citrus fruits that feel heavy for their size tend to be the ripest and juiciest. It’s a good sign if you can pick up a bit of their zesty smell through the rind. Apples should be firm and free of cuts or bad spots (it’s ok if they have a couple bumps and bruises—don’t we all?). Peaches and pears are easily damaged when they’re ripe, so I often go for the slightly underripe variety then let them ripen in a paper bag at room temp for a couple days.

In your fridge: Some folks keep these totable treats out of the fridge because they prefer how they taste at room temperature. That’s totally fine, but they usually don’t last more than a couple days that way (especially if you live somewhere particularly warm and humid). Otherwise, put these fruits in your crisper drawer and wash them just before you dig in!

In plant-based meals: You don’t need a recipe for this one—just wash, peel if applicable and chow down! If you’re in the mood for a refreshing sip, try this Citrus Shine from Crazy Sexy Juice.

Want to add even more plant-based power to your kitchen? Download your free cheat sheet to find out how to use my 10 favorite nutrient-boosting ingredients!

3. Colorful Veggies for Raw and Cooked Meals (3-5 varieties)

Let’s load up your vegan grocery list with a rainbow of veggies! When I’m shopping for the week, I usually choose a couple of veggies I really enjoy raw, like carrots and cucumbers for snacking, juicing and blending. Then, I grab a few for cooked meals, such as mushrooms, broccoli and eggplant. I like to mix it up from week to week and buy local (or go to my garden!) whenever possible.

At the store: Aim to get a variety of colors, because different colors mean different nutrients! Plus, what’s better than seeing a rainbow every time you open the fridge? Pick veggies that are firm, free of discoloration and don’t look slimy. Get in-season produce when you can!

In your fridge: Other than leafy greens, you don’t need to wash most produce before putting it in the fridge. Just put it in the crisper drawer and wash right before you plan to use it. Veggies like garlic, onions and potatoes can usually be stored at room temp. Pro tip: If your broccoli or carrots go limp and rubbery, hope is not lost! Give them new life by trimming a bit off the end and putting them in a cup of filtered water (just don’t submerge the head of the broccoli).

In plant-based meals: In the mood for a raw-licious dish? Treat yourself to my Beetroot Ravioli & Cashew Cheese from Crazy Sexy Kitchen. If veggie-packed comfort food is your jam, try this Creamy Mushroom & Kale Pasta from my Test Kitchen!

4. Berries

Ah, berries! You can always find these little antioxidant superstars in my fridge. They’re great on their own, on top of yogurt or oatmeal, in smoothies—you name it. I get them in season whenever I can and freeze my bounty to last the rest of the year.

At the store: Berries are another regular on EWG’s Dirty Dozen list, so opt for organic when possible. Look for berries that are dry, plump and rich in color. Steer clear of anything wrinkly, and take a peek at the bottom of the carton for signs of mold.

In your fridge: Keep berries in their original packaging and wash them right before you plan to eat them. If you have frozen berries, transfer enough to last a couple of days from the freezer to the fridge and let them defrost for a few hours (depending on their size).

In plant-based meals: This Mixed Berry Crisp, a favorite from my Test Kitchen, is perfect if you’re after something sweet. Or, kick off your day with this refreshing Strawberry Ginger Chia Pudding. Delish!

5. Plant-Based Protein (1-2 options)

Protein is essential for numerous bodily processes and helps make meals more satisfying. There are plenty of options to choose from, such as organic, non-GMO tofu or tempeh, beans and other legumes (either homemade or once you open a can—no need to put dry or canned beans in the fridge), nuts and seeds, and certain vegan “meat” substitutes in moderation.

At the store: Soybeans are one of the most genetically modified crops in the US, so I always look for USDA Organic AND Non-GMO Project Verified on tofu and tempeh labels. Canned legumes are a quicker option than making them from scratch—just go with varieties that don’t have tons of added salt or preservatives. Same goes for nuts, seeds and especially nut butters—they’re wonderful on their own and don’t need added oils, sugars, etc.

Plant-based meats have gained a lot of popularity recently, so you might be wondering where they fit into your diet. I enjoy them occasionally, but I’m selective about the brands I trust because many are highly processed. I encourage you to read the ingredients list carefully and watch out for stuff you can’t pronounce—a list with the fewest possible ingredients is usually best! I’m planning to write a whole blog about plant-based meats soon, so stay tuned for more info and specific recommendations!

In your fridge: Plant proteins that come in sealed packaging, like organic, non-GMO tofu, usually have a pretty long life, so let the best by date guide you. Once you open the package, leftovers will stay good in your fridge for about a week. Keep extra tofu in water in an airtight container. Cooked legumes usually last in the fridge for 3-5 days in an airtight container. Nut butters are often shelf stable when they’re sealed, then need to go in the fridge once opened. And you might be wondering why I keep my dry nuts and seeds in the fridge—it’s because they can last up to 6 months in there (whereas it’s more like a few weeks in the pantry)!

In plant-based meals: This Morning Glory Cinnamon & Almond Baked Oatmeal packs a healthy punch of protein and good-for-you fats. And this Country Tofu Scramble from my Test Kitchen Tuesday series is a regular at my breakfast table.

6. Whole Grains (2-3 options)

Whole grains contain lots of fiber, vitamins, minerals and antioxidants. Our bodies digest and absorb the sugars in these complex carbohydrates more slowly than simple carbs (like soda, refined flours, etc.), which means they provide more sustainable energy and are less likely to cause blood sugar spikes (learn more about whole grains here!). Plus, they’re deliciously filling and help bring different ingredients together to make a perfect plant-based meal!

At the store: Save some money on your grains by shopping the bulk bins! And you can help save the environment too by bringing your own reusable containers (I use mason jars). Quinoa and brown rice are staples in my fridge, but there’s a whole grain out there for everyone—gluten-free options included! As far as bread goes, Ezekial is number one on my vegan grocery list because it’s made with sprouted grains, which make it easier to digest than many other breads.

In your fridge: Whole grains can go in the pantry, but the fridge gives them an even longer shelf life! I like to put grains like brown rice, quinoa and buckwheat in wide-mouthed, quart-size mason jars because it allows me to identify them quickly. Most whole grain breads can go on the counter for a few days, but they’re less likely to develop mold in the fridge (especially if you live in a humid environment).

In plant-based meals: I love serving my Save the Tuna Salad from Crazy Sexy Kitchen on toasted whole grain bread! And this Vegan Risotto with Asparagus and Lemon from my Test Kitchen features farro (or short grain brown rice for a gluten-free option).

More must-haves for your fully-stocked fridge!

Here are some more of my fridge staples to add to your vegan grocery list…

7. Vegan cheese: Kite Hill cream cheese to top my whole grain bread and Miyoko’s Classic Double Cream Chive for snacks (go here for my in-depth review of vegan cheese options!).

8. Soy sauce substitute: low sodium tamari or coconut aminos for dressings and stir fries.

9. Nondairy milk: Oat and almond are my current favorites!

10. 1-2 ready-to-go sauces: I batch cook sauces ahead or choose premade options with minimal ingredients. Having them on-hand can quickly transform bland ingredients into a meal—I dig pesto for whole grain pasta or a Thai-style peanut sauce to toss with veggies.

11. 1-2 dips for veggies or whole grain crackers: You can usually find this Smoky Southwestern Hummus in my fridge!

Your fabulous fridge is complete!

I hope these ideas from my fridge give you more ways to enjoy plants and nourish your fantastic self. The only question is… what will YOU cook with all of these amazing ingredients? Whatever it is, I sure hope you invite me over for dinner!

Your turn: What’s the #1 staple food on your vegan grocery list? Let’s share ideas in the comments below!

Peace & fresh foods,

The post 11 Fridge Must-Haves for Your Vegan Grocery List appeared first on KrisCarr.com.

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ihealthlove1-blog · 5 years

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Got Diabetes?

Take to This Sugar Crash-Resistant Meal Plan

We have been around. Whether you are sitting at your desk at work, chasing the kids around at home, or just out and about… at around 2 or 3 pm, it hits. What causes this? And how can we avoid it?

Think it or not, it’s pretty simple.

Our energy levels throughout your afternoon are directly tied to our own blood sugar levels. As somebody who’s been living with type 1 diabetes as they were 5 yrs old, I understand this all too well.

Occasionally, that day crash feels pretty similar to very low blood glucose or hypoglycemia, episode. It’s possible this is the cause, but it’s much more likely to be a combination of your morning caffeine burning and up-and-down swings (or rapid changes) in your blood sugar which allow one to feel like you need a rest of the The key to preventing the searing crash is based on everything you eat for lunch.

A balanced lunch with the right foods eaten to a pleasing fullness — perhaps not filled — will help prevent the crash.

However, I get it. We do not always have enough time to organize and enjoy a gourmet lunch. Some times (read the majority of the time), we want something quick and easy to eat on the move.

4 items every crash-resistant lunch Requirements

A crash-resistant and also diabetes-friendly lunch that’s easy to consume on the go

should always include these four elements:

A high-quality protein Supply

A Fantastic source of plant-based, anti-inflammatory fat

Complex carbohydrates instead of processed carbs, which essentially means fiber

Nourishing veggies that can help you feel fuller quicker

All these food types become”buffers” for your own body’s blood glucose after you consume. To put it differently, they prevent

blood sugar spikes along with the inevitable resulting crash. Fiber and veggies also keep you feeling hydrated and full for an extended time period. But, just how do they do so?

The benefits of diminished digestion

Once we eat our food travels to your stomachs and usually sits there for anywhere between one to 4 weeks. Simple carbs — carbs without a great deal of fiber — get processed the speediest. This includes anything sweetened. They may cause some intense, accelerated blood sugar levels if we aren’t attentive.

Once we add protein, fat, fiber, veggies, or all four to one meal, the rate in which your system digests our food melts — and it is a fantastic thing! Slower digestion means we stay feeling full and energized for all hours. It also suggests our body’s cells and muscles receive a steady, constant supply of energy, instead of getting it all at one time.

As a registered dietitian, I help my clients build energy-stabilizing (read: blood sugar-stabilizing) meals so they can worry about more important ideas rather than be dragged down by low energy levels throughout the day. And it helps that I have diabetes, too, also may socialize with the way they are feeling.

Let’s take a look at the recipe below for instance.

Recipe for a kale and chickpea lettuce salad

If you are looking for a simple lunch recipe which won’t leave you at the lurch come midafternoon, this kale and chickpea carrot salad is actually a nutrient powerhouse guaranteed to offer you the fuel you should get you during the remainder of one’s day.

Whether it’s a busy day at your office or perhaps a loony day in your home with the kids, you’ll feel full, satisfied, and ready to tackle the afternoon.

Yield: 3 cups

Serving size: 1–2 cups

Ingredients

15-oz. May of tuna

115 oz.-can of chickpeas with no sodium added, rinsed and drained

2 cups chopped kale leaves

1/4 cup avocado oil mayonnaise

Guidelines

1. Be sure you thoroughly coat the kale, chickpeas, and tuna with the mayonnaise.

2. Divide the tuna salad into 23 serving dishes.

It is possible to appreciate it at once or store it in a sealed container in the fridge for approximately 48 hours. Just set it with some whole-grain crackers or your favorite fruit, and you’re good to go!

Why it’s great for you personally

Kale was in the spotlight for many years now, and rightfully so! It’s filled with nutritional supplements such as vitamins C and A, iron, and folate, to mention a couple.

Additionally, it is a fantastic source of fiber and protein, each of which helps stabilize blood glucose after meals.

Chickpeas offer wholesome blood and protein sugar-stabilizing complex carbohydrates (hello, fiber!). Canned tuna can be a quick and easy source of nourishment that may help keep you focused and full. I suggest brands which pack their carrot in water and also don’t include any salt.

And also we can’t overlook this mayonnaise. An excellent plant-based fat source such as avocado oil helps in the absorption of fat-soluble minerals, such as vitamin A within spinach. Additionally, it may add another level of protection against post-meal blood glucose drops or spikes. My favorite is the Black Garlic Avocado Oil Mayonnaise by Chosen Foods.

Combine many of these together for this particular salad to keep your energy levels up and your blood sugar levels stable. It’ll also help you stay away from that midafternoon energy wreck.

Lunch can be a make or break meal when it has to do with your mood or endurance at the day today. To avoid a potential energy wreck when you really need it, remember the four keys to a healthy dinner: protein, healthy vegetables, fat, and complex carbohydrates. Combine all these to earn a nutritious recipe like the one above, also get the most out of your own afternoons!

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resultnorth1-blog · 5 years

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Self-Care Interview Series: Erin Lovell Verinder

Erin Lovell Verinder is a herbalist, nutritionist and energetic healer living in the wilds of the Byron Bay hinterland in Australia, working with clients locally in her Sydney clinic and worldwide via Skype.

Routine

— Is routine important to you or do you like things to be more open and free?

I honestly love both. I keep certain parts of my day very structured especially around work days and where I can, I claim open space. I follow structure to bring in the foundations of support that are essential for me to thrive and maintain my balance. Like slow mornings, connecting to nature, enjoying a whole nourishing breakfast. But then I open up my days where possible to flow & allow spontaneity.

— What do your mornings look like? If they differ from day to day, describe your ideal morning.

I keep my mornings slow and sacred, it’s been a very intentional movement towards this over the years. I wake with the sunlight pouring into our bedroom, we live in an old church and the light in here is just next level serene. I always keep the blinds open to allow my body rhythms to harmonize with the sun and moon cycle. This regulates your cortisol and melatonin in such a fundamental way. I allow myself to wake slowly, no rush, no jump out of bed, no alarms, no startle response! I will then take time to do some stretching sequences with conscious breath, and then sit for a 20 minute meditation. Followed by a morning dog walk around our very green country town. Other mornings it’s a swim in the ocean with my husband and a lazy lay on the sand. After this, it’s breakfast time. I brew a tea, or make a tonic and take that out into the garden. I really feel it’s so important to have a whole breakfast, and we really honour that in our household, we sit and chat and connect over a meal before the day unfolds. I do my absolute best to only engage in anything work related after 8am and completely screen free before then is the daily goal.

— Do you have any bedtime rituals that help you sleep well?

Yes! I am super ritualistic about the evening wind down. I ensure I am off all screens at least two hours before sleep. I feel this is so greatly important to allow our bodies to align and flow into the yin cycle of the night. I switch off all overhead lights and only use very warm low light lamps as the sun sets. This is another trick to converse with your body to wind down, let go of any tasks and prep for rest. I read, write, listen to music and savour evenings for creative flow and conversation with my husband.

— Do you have any kind of mindfulness practice?

Many. I practice conscious breath and meditation as my main allies. But I also spend A LOT of time with plants, growing, making, conversing and in nature scapes. This is for me the ultimate mindfulness practice of oneness, presence and connection.

Sustenance

— Describe your typical or ideal meal for each of these:

Breakfast – Scrambled eggs with turmeric, garlic and greens, avocado and some home fermented veggies on the side.

Lunch – Wild caught Mahi Mahi with tarragon, parsley, lemon and garlic cooked in ghee, on top of a bed of greens with some roasted sweet potato on the side. (Literally one of my favourite dishes ever)

Snack – I love smoothies. Often a smoothie, my current fav is Strawberries, cashew nut butter, cashew nut mylk, collagen, hemp seeds, tocos, cinnamon, vanilla powder & ashwaganda powder.

Dinner – San choy bow, with a rainbow of veggies & lots of bold ginger flavour in vibrant cos lettuce cups.

— Do you do caffeine and in what form? If not, what is your drink of choice in the morning?

I actually do not, I am completely stimulant free. I have not always been, but just find myself so very sensitive to any stimulants these days. I used to love love love a great spicy black chai tea but since going caffeine free I have replaced it with a dandelion chai blend I make myself that is just so warming and grounding I adore it. Plus no crazy energy spikes and lows, so thats a plus!

— Do you have a sweet tooth and do you take any measures to keep it in check?

At the same time when I let go of stimulants, I completely let go of sweets- even natural sweeteners. In the past I have been an avid lover of raw chocolate and quite the connoisseur (ha) but these days I make my own carob chocolate that has no sweetener in it at all. I love carob as it’s very sweet naturally so you can get away with no added sweeteners. I pair it with vanilla powder and they work synergistically to give a natural sweetness that I find so comforting.

— Are there any particular supplements, herbs, or tinctures/tonics that you take regularly and find to be helpful with your energy level and general wellness?

I do utilize supplement support as needed, this shifts as my body shifts. I love Vitamin C on so many levels but particularly for its adrenally restorative healing elements, so it is absolutely in my daily supplement routine, alongside Magnesium citrate on the daily. With herbs, I will vary what I am taking depending on my needs. I add herbal powders and medicinal mushrooms to my tonics and smoothies. Currently my favourites are Withania (Ashwaganda) and Reishi. I also am a huge lover of infusions (long loose leaf herbal brews) and always have a big jar of an overnight infusion with me to sip throughout my day. My most utilized blend would be Nettle leaf, Oat straw and Hibiscus. Earthy, calming, tangy and nourishing.

Exercise

— Do you exercise and do you have a particular exercise routine that you repeat weekly?

Years go I had a heinous back injury, I herniated multiple discs from overexercising. My approach and relationship to body movement completely shifted after this, from rigorous to gentleness. It is still an area of my life I have to encourage myself back to and approach more as an act of self love. Taking care of my temple. I walk my pups daily, I love pilates and swimming, I have begun the be.come project and absolutely LOVE the approach to body movement with body positivity, inclusivity, no need for any equipment and in the comfort of my own home. This all feels really supportive and a mix of gentle yet effective support for me and my body.

— Do you find exercise to be pleasurable, torturous or perhaps a little of both? How do you put yourself in the right mindset in order to keep up with it?

I am not a natural athlete by any measure! I have recently connected to how emotional it can be to return to body movement when you have been through a big physical injury/body change/life change. So for me the way I psyche myself up to do a session is to come from self love, to know this is a loving act of care for my body. That really helps me so much. Also knowing there are no rules to how you must move your body, allow exercise to meet your vibration- yin, yang and all between. Shifting the type of body movement I do with my menstrual cycle/hormones is so key. Be your own compass.

Beauty

— What is your idea of beauty – external, internal or both?

Authenticity, when someone is just purely themselves and at ease with it. I find it absolutely stunning.

— What is your skincare approach – face and body?

Oils, oils and more oil. I swear by the dewy hydration of oils. I am pretty low maintenance with skin care, and have noticed I need a lot less intervention since moving to the sea and swimming in the ocean most days. The salt magic is so nourishing for the skin. I also find the sun very healing, contrary to the fear of UV rays we have been indoctrinated with! I use a homemade herbal balm for a lot of applications, hair mask, makeup remover, and moisturizer. It is a power packed plant based mix, and such a heavenly blend. I also use Ritual oil, a moringa and blue lotus oil as a body moisturizer. I am in my mid 30’s and really notice my skin responds so well to the dewy goodness of oils. I practice dry body brushing also, which I feel is so wonderful to aid stagnation and lymphatic flow. I use a jade roller which I keep in the fridge for extra lymphatic cooling, and use on my face every few days with oil. I always end my showers with cold water, to add in a hydrotherapy element. I wear very little makeup, but when I do it is always natural, as clean as can be. I love RMS and Ere Perez.

— Are there any foods, herbs or supplements you find to be helpful to your skin/hair/general glow?

The importance of a vibrant whole foods diet and hydration is EVERYTHING! So many compounds in our foods, fruit + veggies are anti aging and collagen boosting anti oxidant heros. I drink 3+ litres of filtered water daily and do my very best to eat a rainbow of seasonal organic fruit/veggies daily and honestly I rely on this to support my health, skin and hair primarily. I do add in a marine based collagen daily to either smoothies or tonics. Also I am in a stage of encouraging my hair to grow, and am using nettle, rosemary and horsetail infusions as a hair rinse. I also massage in olive oil and rosemary oil into my scalp, truly it is so simple and aids hair growth.

— Do you have any beauty tips/tricks you’ve found to be especially useful throughout the years?

A low tox life is key. Keep your stress in check, move your body, eat as clean as possible – mostly plants, organics or pesticide free produce, clean water and clean air. The most incredibly glowy humans I know follow this ethos. This has been my guideline and I am often told I really do not look my age. I am so at ease with ageing but it is always nice to hear you are maintaining a youthful glow!

Stress, etc.

— Do you practice any consistent routines in order to avoid stress?

I really do. I work for myself and direct all of my offerings at this point. This can be demanding and means “work” can have a never-ending feel. There are always so many thoughts, needs and energy streams flowing into my work life. I also feel when you work as a space holder and in the healing realms, your energy output can be hefty. Burn out is high in this line of work, as you truly want to assist so deeply to aid others, we can often throw our needs to the side. I have learnt this many times in my years as a clinician/healer. I implement a lot of consistency with a structured clinic week~ limiting the amount of clients I see weekly to where I feel my energy is at and how many clients I can truly be present for. I balance myself with time off, away from screens, in nature and welcome in receiving energy to counteract my giving energy. My self care practice is the core of how I seek balance. I am actually freakily good at giving back to myself, which I believe enables me to do what I do!

— If stress cannot be avoided, what are your ways of dealing with it?

For me, it is much healthier to come at it head on.. (typical Aries answer!) I do my finest to address the stressors, and clear the way. Whether this means a mountain of admin, which is often a stressor for me as I not a natural lover of admin. I bunker down, switch off all other distractions, play some flute music or chants, burn some incense and get in the zone. When I exit that zone I feel so accomplished and reward myself with an ocean swim, or a nature walk to balance out the mental space I have been in.

— What measures do you take when you sense a cold/general feeling of being under the weather coming on?

First and foremost I rest. Immunity can be a very strong conversation our bodies communicate to us with the message of needed REST. My go to supplement and herbal approach is to take a high dose of Vitamin C consistently in divided doses throughout my day, I also add in zinc supplements. I always have an immune focused liquid herbal tonic in my first aid support cabinet, so I begin this at a high frequent dose to meet the acute presentation of a cold/virus~ generally dosing up to 4 x daily. Usually it will have Echinacea, andrographis, elderberry, manuka, thyme in it. I love medicinal mushrooms to support immunity so I will take a blend of Reishi and Chaga in higher doses. I avoid raw foods and focus on lots of cooked warming nourishing food to feed the cold, congees, broths, soups, stew. I also make fresh oregano, thyme with sliced lemon & ginger tea. If I really honour the rest that is needed, the cold/rundown feelings will shift very swiftly.

— How do you reconcile work-time with free-time? Do those things overlap for you or do you keep them distinctly separate?

The best thing I ever did was to get a separate work phone. I have a dedicated phone that my clients can contact me on, so in my free time it is left at home or on silent. This has helped me enormously create healthy boundaries. I also do not have my work emails on my phone, so I do not check them at all unless I am sitting down at my computer to work. It is so important to be available to your own process and own life, especially when you are in the field of assisting others. These simple interventions help fortify those boundaries greatly for me.

Motivation

— Describe the actions you take or mindset you try to tap into in order to stay on track with your self-care practice and being nice to yourself?

I return to softness with myself if I lose my way a little. I do my best to not judge or engage in negative self talk. I soften and return to my centre. We all have patterns we are cycling. Although I feel I am quite a master of my own self care practice I definitely can get caught up in my workload a fair bit. One thing I do consciously do is to book a treatment in weekly in some form, usually a bodywork-massage session. I find this tactile healing so restorative.

— What do you consider to be the single most important change you’ve made to your routine or lifestyle in terms of wellness?

I recently moved from the mountains to the sea, although they are both completely beautiful nature rich locations I was very much in need a big environment change for my own health and wellbeing. Having lived in a very cold environment mountain side for 10 + years I was craving the warmth, the salt and the sun. Being by the ocean and soaking up the sun rays has been so fundamentally healing for me at this point. Total game changer! The power of changing your environment is so potent when you feel the call to do so.

— How do you deal with periods characterized by a lack of inspiration or procrastination?

I acknowledge that this too shall pass, it is transient. I do my best to trust my own creative genius. I am quite a forward motion person, so when I am feeling uninspired it absolutely can get me down. I am naturally a procrastinator in many ways, which can be so frustrating but saying that I also have the ability to then smash out the tasks in an uncanny way! I often find when I am not in such a wonderful place with myself I feel that sense of stagnation, so I do my very best to get to the roots of that stagnation. Often it takes me getting into nature to be re inspired, crafting out some quiet space to re energize and tackle the task head on. I try to ask myself what is the block, and unpack the block to free up the energy flow.

— A book/movie/class that influenced your view of self-nourishment or self-care.

As cheesy at it sounds I LOVED Practical Magic, the witchy plant potions and the apothecary Sandra Bullock’s character opened was a total inspiration for me as teenager.. & still is now (lol).

Knowledge

— What was your path to becoming a herbalist, nutritionist, and energetic healer? How do all of those practices interweave for you?

I was always drawn to the esoteric realms and the mystery of nature. As a little girl I loved being outside, I loved the flowers, the trees, the plants, the grasses, the oceans, the mountains. I loved being an observer and always felt so held when I was in nature. As soon as I began to understand that plants could have a positive effect on our health, it just fascinated me. Learning about folklore of plant medicine, applications and remedies drew me into a language I wanted to be fluent in. I believe that much of our call to the plant path is remembering, these plants have been with us through our ancestral lines for eons. My career began really at the age of 16 with energetic healing, I met a group of wild women up north in Australia and was welcomed into circles, introduced to the concepts of healing, and recognized as a student of these realms. I learnt reiki which led to crystal healing, then to sound healing, colour therapy, kinesiology.. I went to a college for 2 years to learn energetic healing in depth and graduated by the age of 19 holding full in depth sessions on auric healing and clearing energetic blockages. For me it felt too much too soon. So I went and travelled, met my husband in the USA and studied a whole lot more. When I returned to Australia I wanted to anchor my knowledge of healing with more grounded modalities so I began studying Naturopathic medicine. I forked off into a Bachelor of Western Herbal Medicine and Nutritional Medicine. I loved learning about plants and food as medicine, I loved the union of science and grass roots knowledge. Over years of being in practice, I have found that there is no way or no need to seperate these modalities. I weave them all in together to ultimately support the client in a very holistic way. I approach my practice with this lens of perception. I lead with intuition, and merge functional testing, pathology testing, traditional folk medicine, evidence based plant medicine, nutritional medicine, and energetics all to support. I believe there are always energetics involved in a health presentation, along with the demand for nutritional healing as powerful ally, and herbal medicine to assist, shift and support. Aligning these healing modalities is a potent combination. Essentially the basis of Naturopathic Medicine is individualised care, no one case is the same. This ethos rings true to me, there is not one client I have worked with that is the same as any other. How can we approach health in one way, or believe there is one remedy for one presentation? It goes against the nature of our uniqueness! My practice is about honouring the individuals path, story and health goals.

— You put a lot of emphasis on gut health in your practice and believe it to be the root to all balanced health. Can you talk a little bit about why you see this as such an important aspect of wellbeing?

“All diseases begin in the gut” – Hippocrates had it right!

So many issues stem from the gut, it is the root of our health. With the emergence of continued evolving science we are seeing so much more information come to light around the microbiome/microbiota, which is truly wonderful. Much of our immunity is linked with gut health, it impacts mental health greatly with our “second brain” residing in the gut producing neurotransmitters, it is involved in the auto immune expression, it defines our ability to absorb and produce nutrients/vitamins/minerals, it impacts our metabolism, it is directly connected to our stress response and digestion responds accordingly.. And so much more… I work very closely with digestive healing with each and every one of my clients as I believe this is a key element to balanced health and shifting imbalanced symptoms. Many of my clients present with poor digestion and we dig like detectives to get to the roots, often it is a leaky gut like picture – with parasites, yeast overgrowths or SIBO which we generally detect via functional testing. Once we have a good sense of what is actually happening in the gut, we go in with a supportive treatment plan – lifestyle, supplemental, nutritional and herbal interventions. It always astounds me how health can transform so greatly, from imbalanced to balanced with the right support, intention and dedication. Our bodies are so wise, and so willing to transform.

— What is your favorite way of incorporating herbal medicine into your (or your clients’) everyday life?

I personally incorporate it in so many ways. I make my own products and use them on my skin and in my home on the daily, I drink herbal teas and infusions daily and use tonic herbs to support my body/being. I have a herbal garden that is buzzing right now, so connecting with the plants via gardening is medicine to me. There is something so potent about growing and caring for a plant and utilising her healing, knowing the story of the plants beginnings enhances the healing power I believe. For clients~ it really depends but I do always advise infusions to become a part of their everyday lives. They are so very simple and accessible, basically a long brewed overnight tea! If you are working with me in a session we will touch on many ways to incorporate plant medicine into your life, from the herbs that are suitable for your current process, to cleaning up your skin care with more plant love, to working with herbal tablets/liquid tonics for marked support.

Fun and Inspiration

— What is something you are particularly excited about at the moment?

This next year feels so full of creativity, as I expand and launch multiple new offerings. Right now I am in a potent brewing stage, so I look forward to it all coming to fruition!

— What do you do to unwind or treat yourself?

Days off at the beach, going into the bush, gardening in my medicinal plant patch, reading a great book, screen free days, massages, hugs with my husband & dogs.

— A book/song/movie/piece of art to feed the soul:

Book – Braiding Sweetgrass – Robin Wall Kimmerer Song – Stay – Cat Power/ Ba Movie – Call me by your name Piece of Art – A oil pastel pencil drawing gifted to me by my husband and family by my dear friend and incredible creator Chanel Tobler called “Curves like jam”

— Is there anyone you would like to hear from next in this interview series?

Emily L’ami from Bodha, she is a scent magician.

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Source: http://golubkakitchen.com/self-care-interview-series-erin-lovell-verinder/

#read more #see more #check it out #interesting #learn more

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targetcolor20-blog · 5 years

Text

Self-Care Interview Series: Erin Lovell Verinder

Routine

— Is routine important to you or do you like things to be more open and free?

— What do your mornings look like? If they differ from day to day, describe your ideal morning.

— Do you have any bedtime rituals that help you sleep well?

— Do you have any kind of mindfulness practice?

Sustenance

— Describe your typical or ideal meal for each of these:

Breakfast – Scrambled eggs with turmeric, garlic and greens, avocado and some home fermented veggies on the side.

Snack – I love smoothies. Often a smoothie, my current fav is Strawberries, cashew nut butter, cashew nut mylk, collagen, hemp seeds, tocos, cinnamon, vanilla powder & ashwaganda powder.

Dinner – San choy bow, with a rainbow of veggies & lots of bold ginger flavour in vibrant cos lettuce cups.

— Do you do caffeine and in what form? If not, what is your drink of choice in the morning?

— Do you have a sweet tooth and do you take any measures to keep it in check?

— Are there any particular supplements, herbs, or tinctures/tonics that you take regularly and find to be helpful with your energy level and general wellness?

Exercise

— Do you exercise and do you have a particular exercise routine that you repeat weekly?

— Do you find exercise to be pleasurable, torturous or perhaps a little of both? How do you put yourself in the right mindset in order to keep up with it?

Beauty

— What is your idea of beauty – external, internal or both?

Authenticity, when someone is just purely themselves and at ease with it. I find it absolutely stunning.

— What is your skincare approach – face and body?

— Are there any foods, herbs or supplements you find to be helpful to your skin/hair/general glow?

— Do you have any beauty tips/tricks you’ve found to be especially useful throughout the years?

Stress, etc.

— Do you practice any consistent routines in order to avoid stress?

— If stress cannot be avoided, what are your ways of dealing with it?

— What measures do you take when you sense a cold/general feeling of being under the weather coming on?

— How do you reconcile work-time with free-time? Do those things overlap for you or do you keep them distinctly separate?

Motivation

— Describe the actions you take or mindset you try to tap into in order to stay on track with your self-care practice and being nice to yourself?

— What do you consider to be the single most important change you’ve made to your routine or lifestyle in terms of wellness?

— How do you deal with periods characterized by a lack of inspiration or procrastination?

— A book/movie/class that influenced your view of self-nourishment or self-care.

As cheesy at it sounds I LOVED Practical Magic, the witchy plant potions and the apothecary Sandra Bullock’s character opened was a total inspiration for me as teenager.. & still is now (lol).

Knowledge

— What was your path to becoming a herbalist, nutritionist, and energetic healer? How do all of those practices interweave for you?

“All diseases begin in the gut” – Hippocrates had it right!

— What is your favorite way of incorporating herbal medicine into your (or your clients’) everyday life?

Fun and Inspiration

— What is something you are particularly excited about at the moment?

This next year feels so full of creativity, as I expand and launch multiple new offerings. Right now I am in a potent brewing stage, so I look forward to it all coming to fruition!

— What do you do to unwind or treat yourself?

Days off at the beach, going into the bush, gardening in my medicinal plant patch, reading a great book, screen free days, massages, hugs with my husband & dogs.

— A book/song/movie/piece of art to feed the soul:

— Is there anyone you would like to hear from next in this interview series?

Emily L’ami from Bodha, she is a scent magician.

#read more #see more #check it out #interesting #learn more

0 notes

easyfoodnetwork · 4 years

Text

Easy Poke Bowl Recipe

Who knew it was so easy to bring your favorite sushi home? This easy Poke Bowl Recipe is packed with sushi-grade ahi tuna seasoned with soy, honey, and plenty of sesame. It’s served with sticky brown rice, tons of veggies and these easiest spicy mayo on the planet.

Kind of obsessed with easy Asian dishes, so I definitely want to also share this Easy General Tso Shrimp,this Sticky Asian Glazed Chicken, and this Asian Pan Seared Salmon with Honey Sesame Dressing.

Poke Bowl Recipe

Think you can only get poke bowls at a restaurant? Think again! This Poke Bowl Recipe is SO easy to make at home, and once you DO make it at home, you may never order it at a restaurant again.

Our version of a poke bowl recipe is made with saucy ahi tuna, sticky brown rice, crunchy carrots and cucumber, edamame, lots of avocado, and of course, plenty of spicy mayo. It’s the perfect combination of sweet, salty, spicy, crunchy, sticky, and ALL the things.

The beauty of this Poke Bowl Recipe is that it’s totally customizable. Love salmon? Use that instead. Not into edamame? Leave it out. No problem. Of course, I think the combination of OUR recipe is the ultimate poke bowl, so there’s that.

What is a poke bowl?

If you’re not quite sure what a poke bowl is, at its simplest definition it’s diced raw fish. Poke means to slice or cut, so that’s why almost all poke bowl recipes you see call for diced fish. A lot of times, poke is served simply as an appetizer with just the fish itself, but here we’ve turned it into an entire meal with the addition of rice and vegetables.

Is a Poke Bowl Healthy?

Our is! The only fats in this poke bowl recipe are in the avocado, which is a heart-healthy fat and the mayo, which is used sparingly. Ahi tuna itself has a little bit of fat, but again, it’s a good fat for you. We also opt for brown rice instead of white rice or noodles, so you’re getting a great dose of fiber.

Ingredients in the Poke Bowl Recipe

Ahi Tuna. You want to find ahi tuna that’s sushi-grade. If you’re not sure, just ask your fish monger. I got mine at Whole Foods and as you can see, it was so gorgeous and fresh!

The seasonings. The “sauce” for the ahi tuna is pretty simple and, I’m guessing, things you already have in your fridge. You’ll need tamari (soy sauce also works), sesame oil, honey, and rice vinegar. If you want things a little bit spicy in addition to the spicy mayo, you can add a little bit of sriracha.

The veggies. You can use whatever you’d like, but my favorite combination is an assortment of shredded carrots, diced cucumber, and edamame. I love all the crunch and texture these three veggies have, plus they’re all different sizes which is a nice texture variation.

Avocado. No poke bowl recipe is complete without a little bit of avocado!

Mayo. To me, there isn’t a different between full-fat mayo and light mayo, so that’s what I use here. A little bit goes a long way since we just drizzle the top of the ahi tuna bowls with the spicy mayo.

Sriracha. As aforementioned, you can use a little bit of sriracha in the ahi tuna, but we really need it for the spicy mayo. We use one teaspoon per quarter cup of mayo, but if you want it hotter, add more.

Green onion and black sesame seeds. These are our garnishes and add a really pretty visual, but if you don’t have them, feel free to leave them out.

Brown rice. You can use a variety of things for these poke bowls, but to keep things healthy, I like to use brown rice. I have a rice maker, so it makes perfect rice every single time, but if you don’t, you can also pick up a carton of your favorite brown rice at your local chine restaurant.

How to make this Poke Bowl Recipe

Cook the rice. Brown rice takes a little longer to cook than white rice, so be aware of that. My rice cooker usually cooks it in about 40 minutes. You can also do this step ahead of time.

Marinate the tuna. Use a VERY sharp knife to cut the ahi tuna into a bite-size dice. Add to a medium bowl. Stir with soy sauce, rice vinegar, honey, and sesame oil. Let the ahi tuna marinate while you prep the rest of the ingredients.

Make the spicy mayo. Add the mayo and sriracha to a small bowl. Stir to combine. Season with salt and pepper. Add the mayo to a small ziplock baggie. Cut a small piece of the corner off.

Assemble the bowls. Told you this was easy! Spoon the cooked rice into a bowl. Spoon the marinated tuna over the rice. Arrange the cucumber, carrot, and edamame around it. Fan out the avocado on top. Sprinkle with sesame deeds and chopped green onion. Drizzle with spicy mayo.

Substitutions and Tips and Tricks for Recipe Success

You can also use sushi-grade salmon or any other fish

Swap out any veggies you want. Red bell pepper or water chestnuts would work great.

Don’t marinate the tuna too long, 5-15 minutes is all you need.

To save time, use rice from your local Asian restaurant

What to serve with this Poke Bowl Recipe

In sticking with the Asian theme, these egg rolls would be a perfect pairing to our poke bowl recipe.

There’s nothing like the combination of a cold salad with a bowl of soup, this Egg Drop Soup is just the thing you need.

You could skip the rice in these poke bowls, and pair just the tuna and veggies with this easy fried rice.

Poke Bowl Recipe

Who knew it was so easy to bring your favorite sushi home? This easy Poke Bowl Recipe is packed with sushi-grade ahi tuna seasoned with soy, honey, and plenty of sesame. It's served with sticky brown rice, tons of veggies and these easiest spicy mayo on the planet.

Course Main Course

Cuisine Asian American

Keyword ahi tuna bowls, poke bowls,

Prep Time 10 minutes

Cook Time 40 minutes

0 minutes

Total Time 50 minutes

Servings 4 bowls

Calories 490kcal

Author Nicole Leggio

Cost $30

Equipment

Rice cooker

Mixing Bowl

Ingredients

1 lb sushi-grade ahi tuna

2 tbsp soy sauce

1 tbsp sesame oil

1 tbsp rice vinegar

1 tsp honey

1/4 cup light mayo

1 tsp sriracha

4 cups cooked brown rice

1 cup diced cucumber

1/2 cup shredde carrots

1/2 cup shelled edamame

2 large avocados, peeled and sliced

1 tbsp black sesame seeds

1 tsp green onion

Instructions

Use a sharp knife to cut tuna into a dice. Add tuna, soy sauce, sesame oil, rice vinegar, and honey to a medium bowl. Toss to combine. Let the tuna sit while you prepare the rest of the ingredients.

Add mayo and sriracha to a bowl. Stir to combine. Season with salt and pepper. Soon into a ziplock bag. Cut the tip off.

Divide cooked rice between four bowls. Spoon tuna on one part of the rice. Surround with a pile of the cucumber, edamae, and carrot. Spread half of an avocado on top of the bowl. Drizzle the spicy mayo over the bowl. Sprinle with green onon and sesame seeds.

Nutrition

from The Recipe Critic https://ift.tt/2QjoRzQ https://ift.tt/39UTL9p

Kind of obsessed with easy Asian dishes, so I definitely want to also share this Easy General Tso Shrimp,this Sticky Asian Glazed Chicken, and this Asian Pan Seared Salmon with Honey Sesame Dressing.

Poke Bowl Recipe

Think you can only get poke bowls at a restaurant? Think again! This Poke Bowl Recipe is SO easy to make at home, and once you DO make it at home, you may never order it at a restaurant again.

What is a poke bowl?

Is a Poke Bowl Healthy?

Ingredients in the Poke Bowl Recipe

Ahi Tuna. You want to find ahi tuna that’s sushi-grade. If you’re not sure, just ask your fish monger. I got mine at Whole Foods and as you can see, it was so gorgeous and fresh!

Avocado. No poke bowl recipe is complete without a little bit of avocado!

Green onion and black sesame seeds. These are our garnishes and add a really pretty visual, but if you don’t have them, feel free to leave them out.

How to make this Poke Bowl Recipe

Cook the rice. Brown rice takes a little longer to cook than white rice, so be aware of that. My rice cooker usually cooks it in about 40 minutes. You can also do this step ahead of time.

Make the spicy mayo. Add the mayo and sriracha to a small bowl. Stir to combine. Season with salt and pepper. Add the mayo to a small ziplock baggie. Cut a small piece of the corner off.

Substitutions and Tips and Tricks for Recipe Success

You can also use sushi-grade salmon or any other fish

Swap out any veggies you want. Red bell pepper or water chestnuts would work great.

Don’t marinate the tuna too long, 5-15 minutes is all you need.

To save time, use rice from your local Asian restaurant

What to serve with this Poke Bowl Recipe

In sticking with the Asian theme, these egg rolls would be a perfect pairing to our poke bowl recipe.

There’s nothing like the combination of a cold salad with a bowl of soup, this Egg Drop Soup is just the thing you need.

You could skip the rice in these poke bowls, and pair just the tuna and veggies with this easy fried rice.

Poke Bowl Recipe

Course Main Course

Cuisine Asian American

Keyword ahi tuna bowls, poke bowls,

Prep Time 10 minutes

Cook Time 40 minutes

0 minutes

Total Time 50 minutes

Servings 4 bowls

Calories 490kcal

Author Nicole Leggio

Cost $30

Equipment

Rice cooker

Mixing Bowl

Ingredients

1 lb sushi-grade ahi tuna

2 tbsp soy sauce

1 tbsp sesame oil

1 tbsp rice vinegar

1 tsp honey

1/4 cup light mayo

1 tsp sriracha

4 cups cooked brown rice

1 cup diced cucumber

1/2 cup shredde carrots

1/2 cup shelled edamame

2 large avocados, peeled and sliced

1 tbsp black sesame seeds

1 tsp green onion

Instructions

Use a sharp knife to cut tuna into a dice. Add tuna, soy sauce, sesame oil, rice vinegar, and honey to a medium bowl. Toss to combine. Let the tuna sit while you prepare the rest of the ingredients.

Add mayo and sriracha to a bowl. Stir to combine. Season with salt and pepper. Soon into a ziplock bag. Cut the tip off.

Nutrition

from The Recipe Critic https://ift.tt/2QjoRzQ via Blogger https://ift.tt/2Uo4WkH

#Blogger #Recipe Critic

0 notes

cookingawe · 4 years

Text

Easy Poke Bowl Recipe

New Post has been published on https://cookingawe.com/poke-bowl-recipe/

Easy Poke Bowl Recipe

Kind of obsessed with easy Asian dishes, so I definitely want to also share this Easy General Tso Shrimp,this Sticky Asian Glazed Chicken, and this Asian Pan Seared Salmon with Honey Sesame Dressing.

Poke Bowl Recipe

Think you can only get poke bowls at a restaurant? Think again! This Poke Bowl Recipe is SO easy to make at home, and once you DO make it at home, you may never order it at a restaurant again.

What is a poke bowl?

Is a Poke Bowl Healthy?

Ingredients in the Poke Bowl Recipe

Ahi Tuna. You want to find ahi tuna that’s sushi-grade. If you’re not sure, just ask your fish monger. I got mine at Whole Foods and as you can see, it was so gorgeous and fresh!

Avocado. No poke bowl recipe is complete without a little bit of avocado!

Green onion and black sesame seeds. These are our garnishes and add a really pretty visual, but if you don’t have them, feel free to leave them out.

How to make this Poke Bowl Recipe

Cook the rice. Brown rice takes a little longer to cook than white rice, so be aware of that. My rice cooker usually cooks it in about 40 minutes. You can also do this step ahead of time.

Make the spicy mayo. Add the mayo and sriracha to a small bowl. Stir to combine. Season with salt and pepper. Add the mayo to a small ziplock baggie. Cut a small piece of the corner off.

Substitutions and Tips and Tricks for Recipe Success

You can also use sushi-grade salmon or any other fish

Swap out any veggies you want. Red bell pepper or water chestnuts would work great.

Don’t marinate the tuna too long, 5-15 minutes is all you need.

To save time, use rice from your local Asian restaurant

What to serve with this Poke Bowl Recipe

In sticking with the Asian theme, these egg rolls would be a perfect pairing to our poke bowl recipe.

There’s nothing like the combination of a cold salad with a bowl of soup, this Egg Drop Soup is just the thing you need.

You could skip the rice in these poke bowls, and pair just the tuna and veggies with this easy fried rice.

Poke Bowl Recipe

Course Main Course

Cuisine Asian American

Keyword ahi tuna bowls, poke bowls,

Prep Time 10 minutes

Cook Time 40 minutes

0 minutes

Total Time 50 minutes

Servings 4 bowls

Calories 490kcal

Author Nicole Leggio

Cost $30

Equipment

Rice cooker

Mixing Bowl

Ingredients

1 lb sushi-grade ahi tuna

2 tbsp soy sauce

1 tbsp sesame oil

1 tbsp rice vinegar

1 tsp honey

1/4 cup light mayo

1 tsp sriracha

4 cups cooked brown rice

1 cup diced cucumber

1/2 cup shredde carrots

1/2 cup shelled edamame

2 large avocados, peeled and sliced

1 tbsp black sesame seeds

1 tsp green onion

Instructions

Use a sharp knife to cut tuna into a dice. Add tuna, soy sauce, sesame oil, rice vinegar, and honey to a medium bowl. Toss to combine. Let the tuna sit while you prepare the rest of the ingredients.

Add mayo and sriracha to a bowl. Stir to combine. Season with salt and pepper. Soon into a ziplock bag. Cut the tip off.

Nutrition

0 notes

devereuxxo-blog · 5 years

Text

5 Simple Techniques For yeast face mask

Rub gently over puffy spots till the shells are not chilly. Do via steptoremedies.com in the morning, prior to deciding to’ve performed anything else to your skin, to take down below-eye bloat that may have amassed overnight. Determine, in detail, how honey can be used to improve your pores and skin and face: Moisturises the pores and skin deeply: I have attempted coffee honey nd lemon combined face pack nd it is actually helpful to my pores and skin….u must try it when ?? Curly, frizzy or straight hair, every fantastic hair fashion commences in the shower. That’s why you’ll have to have to guard and handle your hair with the top hair treatment products and solutions which includes shampoos and conditioners. There are a selection of shampoo and conditioner formulas that will help you take care of uninteresting or destroyed hair. Whether it's shampoos, conditioners, hair oils, hair colors, styling applications or procedure products and solutions, you’ll discover everything on Amazon India below a single roof in your comfort. Buy on line hair treatment and styling products and solutions, filter outcomes depending on manufacturer, cost, customer opinions or Distinctive delivers and discounts. As you switch up your individual treatment schedule in preparing with the warmer months just round the corner, don’t forget to pamper that magnificent Section of you that greets the earth each and every day: your face. Keep reading for seven uncomplicated face masks that you can make in the home. Mash or puree the avocado right up until itâs smooth and creamy, after which you can blend in the rest of the components. Implement towards your face, avoiding your eyes, and go away it on for ten-15 minutes. Wipe your skin clear using a damp, warm cloth, or rinse your face with heat drinking water during the shower. Start out Slideshow Just about every merchandise we aspect has long been independently picked and reviewed by our editorial workforce. In case you create a acquire using the inbound links provided, we might receive Fee. “We're a participant while in the Amazon Companies LLC Associates Software, an affiliate promoting plan created to supply a implies for us to gain fees by linking to Amazon.com and affiliated internet sites.” My daughter has become employing a honey mask and she or he enjoys the way it will make her skin sense moisturized. I feel I want a natural beauty day when I try this, at the same time! You are positive to notice a pleasant enhancement to your acne scars that can seem much less obvious than in advance of! An unbelievable moisturizer and lubricating agent. Coconut oil is blessed with healthier nutrients that nourish dry pores and skin. Say goodbye to https://steptoremedies.com/coffee-scrub-face-mask-benefits/ peeling pores and skin! The caffeine from coffee grounds Within this cocoa-licious mask aids to cut back swelling and puffiness, when the antioxidants in the cocoa assistance to reduce getting old, as well as yogurt replenishes misplaced moisture. August 2, 2014 at 8:19 pm Hi there! I\'m striving the redness-lessening mask for rosacea - I\'ve only applied a small little bit on my face when compared to just what the recipe manufactured, am i able to retain it from the fridge for a few days to make use of all over again or do I really need to produce a new mixture each and every time? I've my fingers crossed it works! Thanks! These appear to be exceptional face masks, honey does wonders to the skin and leaves your face extremely smooth! A further face mask that is definitely Tremendous easy and very effective is a simple honey and cinnamon mask.

diy face mask - An Overview

Strawberry is rich in antioxidants, and various nutrients which often can brighten the skin, exfoliate useless skin cells, fade blemishes and nourish your skin for that nutritious glowing appear. Let's have a further consider the nutrients in strawberry which are great for pores and skin: If you have less than-eye circles, mix in a handful of drops of olive oil and use it on the area to notice the revitalizing effect. You may also have an interest in: How to apply a Face Mask The right way Techniques to stick to: Ideas: It presents Great effects, nevertheless it does just take time to see them. For those who don’t instantly see a improve, don’t surrender. It is possible to’t be expecting effects in just a working day or two. Also, the combination is best applied when freshly created. Working with honey masks for acne cure is usually a very popular dwelling solution and Should you be serious about treating your acne within a all-natural, harmless way or if your body will not respond very well to absorbing medicines product of harsh chemical compounds, then honey masks are the correct option for you. When you know and understand the cause, it is actually time to find a remedy. Since acne is prompted mainly because of the blockage and subsequent infection in the sebum glands, clearing the blockage and battling the an infection need to logically help remedy your acne indicators. This is where the honey mask for acne arrives into Enjoy. Utilizing a honey mask for acne not merely clears the blockage and also removes the infectious microbes, Therefore lowering the indications of acne. Homemade honey face masks are straightforward to make. Honey is probably character's most nutritious foods, that contains nutrients and enzymes not even discovered by experts today. Honey is frequently revered being a fountain of youth and wonder - let's learn how to work with it The construction of many masks for dry skin includeegg yolk. It truly is no coincidence, because this item are natural antioxidants that help to withdraw from the pores and skin of damaging substances. For making a handy mask for dry pores and skin, you must: Defeat one egg, increase one tbsp. l. yeast; Here’s another way to provide yourself a fancy spa facial at home using DIY face masks. Produce a selfmade face mask by mixing one/four cup powdered milk with enough water to kind a thick paste. Leave the combination with your face for around twenty minutes after which you can clean off with water. With normal use, it lessens blemishes and enhances the skin tone. Software: Apply within the areas impacted with acne or it is possible to apply it on the whole face as a preventative system. Use finely floor quick coffee powder for normal face masks mainly because it is instantly soluble in liquids and benefits absorption into your pores and skin superior. Blend the entire ingredients with each other, spread evenly around skin, and permit it to sit for around 10 minutes. After best of little herbs rinse it off, massage your face gently to exfoliate also. Keep in mind that summer time when subjected to high temperatures the yeast quickly reduce their effective properties. increase yeast towards the citrus, combine and use on your face, keep the mask for 25 minutes and after that rinse with awesome water.

Getting My honey face mask To Work

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poppyandpineoils-blog · 5 years

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Let’s talk NingXia Red aka my new best friend 🌿 NingXia is Young Living’s wolfberry superfruit beverage that’s packed with vitamins, nutrients + antioxidants. (Hello, immune support!) It includes juices and extracts from superfruits such as aronia, plum, blueberry and pomegranate AND a whole-fruit puree of exotic wolfberries (also known as goji berries). The single packs offer a daily boost of pure essential oils including Lemon, Yuzu, Tangerine and Orange. I love knowing that not only does it taste amaaaazing (imagine the best berry fruit drink then times that by 100000000x), but it gives you an energy boost and supports immune function, liver function and eye health 👊🏼 When you order a premium starter kit, you get two 2-oz samples of NingXia Red. Pop those in the fridge and use them whenever you need an afternoon pick-me-up! You can have it straight out of the container or pair it with juice or sparkling water. I had one in a smoothie bowl the other day and full disclosure: it was the BEST smoothie bowl I’ve ever had. (and I’ve had a LOT of smoothie bowls 😳) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for the blender: + one 2-oz packet of NingXia Red + unsweetened almond or coconut milk + handful of spinach or kale + handful of mixed berries (I go for blueberries, raspberries, strawberries)  for toppings: + chia seeds + unsweetened coconut + your favorite granola + your favorite sliced fruit and voila! If I could have this ^ every day for the rest of my life, I would ✌🏼 https://www.instagram.com/p/Bpyos9Sl7ep/?utm_source=ig_tumblr_share&igshid=xvb1r2211wzv

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fitnesswomenshealth-blog · 6 years

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The diabetes diet revolution: super soups, shakes and delicious dishes to help you lose weight

New Post has been published on https://cialiscom.org/the-diabetes-diet-revolution-super-soups-shakes-and-delicious-dishes-to-help-you-lose-weight.html

The diabetes diet revolution: super soups, shakes and delicious dishes to help you lose weight

As the Mail revealed yesterday, the NHS will be offering people with type 2 diabetes a liquid diet of just 800 calories a day as part of radical plans to turn the tide on the disease.

There is another way: Dr Michael Mosley’s ground-breaking 8-Week Blood Sugar Diet from his book.

Here, in the first part of a two-part series, we publish his simple yet healthy and tasty plan for sticking to 800 calories a day — while still feeling full.

Don’t miss part two in tomorrow’s Daily Mail.

Six years ago I discovered, after a routine blood test, that I was a type 2 diabetic. This was a particularly nasty shock because my father had died, aged 74, from complications of diabetes.

But rather than start on medication, which is what my doctor advised, I decided to find something I could do to overcome diabetes without drugs.

I’m not alone in trying to find a solution to this cruel disease, which is at epidemic proportions: one in three Britons now has pre-diabetes (blood sugar levels that are abnormally high but not yet in the diabetic range), while about four million have the condition itself.

And if you do have pre-diabetes (and unless you’ve been tested you won’t know), there’s a 30 per cent chance that within five years you will go on to develop type 2 diabetes — the kind linked to unhealthy diet and lifestyle.

This can lead to a range of serious complications including an increased risk of going blind, needing an amputation or suffering a heart attack, kidney failure or dementia.

Luckily, I believe I did discover an answer to type 2 — my best-selling Blood Sugar Diet book, which shows you how to eat to beat diabetes.

I believe I did discover an answer to type 2 — my best-selling Blood Sugar Diet book, which shows you how to eat to beat diabetes

Since I wrote it just over two years ago, tens of thousands of men and women have used it to lose weight, cut their risk of type 2 diabetes and even reduce their reliance on medication.

People like Cassie, a nurse, who within weeks of starting was able to come off insulin injections. In a couple of months she lost more than 20kg (44lb) and then managed to get pregnant. ‘You have helped make a little miracle possible,’ she wrote, ‘for which I can’t thank you enough.’

But it’s not just weight loss and diabetes — the diet has led to dramatic improvement in people with a range of other ailments, from eczema to polycystic ovary syndrome, a condition that hinders fertility and affects nearly one in five women.

The key, based on extensive research, lies in switching to a Mediterranean-style diet rich in healthy fats and vegetables, but low in sugar and starch.

And, if you have a lot of weight to lose, sticking to 800 calories per day for eight weeks, you could lose up to an astonishing 33lb and completely reverse your diabetes.

Studies by one of Europe’s leading diabetes experts, Professor Roy Taylor of Newcastle University, have shown that a rapid weight-loss diet is just what you need to reduce the belly fat that’s so bad for us. My own plan is backed by studies which show that if it is done properly, a rapid weight-loss diet can be a safe and effective way to cut fat and achieve your goals.

It’s this kind of research that’s the basis of the new liquid diet taken up by the NHS.

I’m thrilled to see the health service is taking the research seriously and I look forward to lots more people reversing their type 2 diabetes.

Not everyone can manage a low-calorie diet like this. But you can still gain many of the benefits (though you may lose weight more slowly) by easing yourself in gently and picking one, two, or three 800-calorie days a week and eating according to sensible, low-carbohydrate diet principles the rest of the time.

In scientific studies, liquid diets are mainly done for convenience — it’s an easy way to keep tabs on what people are consuming. But others have done it just as successfully on solid food.

To make it easy for you, here in a sample week of my 8-week plan, the Mail is focusing on soups and shakes that can go towards making up your 800 calories a day.

Tomorrow we will look at delicious proper dinners and lunches that can make slimming so easy.

Since I wrote it just over two years ago, tens of thousands of men and women have used it to lose weight, cut their risk of type 2 diabetes and even reduce their reliance on medication (file photo)

HOW IT WORKS

The principles of the Blood Sugar Diet are that it is low in starchy carbs, but packed full of disease-fighting vitamins and rich in olive oil, fish, nuts, fruit and vegetables, as well as full-fat yoghurt and eggs.

That’s because large studies have found that not only do people gain multiple health benefits from a Mediterranean -style diet but they find it easier to stick to — unlike a low-fat diet — as it’s simple and enjoyable.

Alongside the diet, I recommend a really simple fitness plan.

Here are some pointers to give you an idea of what is meant by Mediterranean-style eating:

Cut right down on sugar, sugary treats, drinks and desserts.

Minimise or avoid the starchy ‘white stuff’. That means bread, pasta, potatoes, rice.

Switch your starches. Instead of pasta and rice, try quinoa, bulgur (cracked wheat), whole rye, wholegrain barley, wild rice and buckwheat. Legumes, such as lentils and kidney beans, are healthy and filling too.

Avoid most breakfast cereals as these are usually full of sugar.

Full-fat yoghurt is also good. For flavour, add blackberries, strawberries, blueberries, or a sprinkling of nuts.

Start the day with eggs. They can be boiled, poached, scrambled or made into an omelette, and will keep you fuller for longer than cereal or toast. Delicious with smoked salmon and chilli.

Snack on nuts. They are a great source of protein and fibre. Try to avoid salted or sweetened nuts, which can be moreish.

Eat more healthy fats and oils. Along with oily fish (salmon, tuna, mackerel), consume more olive oil. A splash on vegetables improves the absorption of vitamins. Use olive, rapeseed or coconut oil for cooking.

Avoid margarine and use butter instead. Cheese in moderation is fine.

Pick high-quality proteins — oily fish, prawns, chicken, turkey, pork, beef and eggs. Other protein-rich foods include soya, edamame beans, Quorn and hummus. Processed meats, such as bacon and salami should be eaten only a few times a week.

Eat plenty of different-coloured veg. Choose a range from dark, leafy greens to bright-red and yellow peppers. Add sauces and flavouring, such as lemon, butter or olive oil, salt, pepper, garlic, chilli, gravy.

Avoid too many sweet fruits. Berries, apples or pears are fine, but tropical fruits such as mango, pineapple, melon and bananas are full of sugar.

The idea is that — whether by following the recipes shown here or creating your own — you follow these principles, restricting your daily calories to 800.

For some people this will mean having just two meals a day, for others it will be three smaller ones. And while alcohol isn’t banned for life, it’s worth avoiding owing to its high calorie content.

If after eight weeks you still have more weight to lose, or need to bring your blood sugar levels down further, move to the more relaxed 5:2 approach.

To make it easy for you, here in a sample week of my 8-week plan, the Mail is focusing on soups and shakes that can go towards making up your 800 calories a day

It’s vital to take these precautions

If you are on medication, talk to your GP. This is particularly important because he or she should be involved in monitoring and tapering off your medicines. It’s also essential that you discuss the diet with your doctor if any of the following apply:

You are on insulin or any diabetic medication other than metformin. You may need a suitable reduction in dosage to avoid too fast a drop in blood sugar.

You are on blood pressure tablets — you may have to reduce the dosage or come off them. The same applies to glucose-lowering drugs, ones that begin with the letter G, like glibenclamide and gliclazide, which may have to be stopped because they can push your blood glucose abnormally low.

You have moderate or severe retinopathy. You should have extra screenings within six months of reducing diabetes.

You are pregnant or breastfeeding.

You have a psychiatric or eating disorder.

You are taking warfarin.

You have epilepsy.

You have a significant medical condition.

You are unwell or have a fever.

Don’t follow the diet if you are under 18, your BMI is below 21, or you are recovering from surgery or are generally frail.

You should also confirm with your doctor that you really are a type 2 diabetic. There are other, rarer forms that will not respond in the same way to weight loss.

If you are in any doubt, please click here for a website where you can find useful information.

The 8-Week Blood Sugar Diet by Dr Michael Mosley (Short Books, £8.99). © Michael Mosley 2015.

To order a copy for £7.19 (20 per cent discount) go to mailshop.co.uk/books or call 0844 571 0640. Offer valid until 30/9/18. P&P free on orders over £15.

The 8-Week Blood Sugar Diet Recipe Book by Dr Claire Bailey (Short Books, £14.99). © Claire Bailey 2016. Order for £11.99 before 30/9/18, details as before.

Monday

BREAKFAST

BLUEBERRY AND GREEN TEA SHAKE

100 cals / Serves 1

● 1 green teabag

● 50g blueberries

● 1 tbsp almonds

● 200ml water

● 2 tbsp Greek yoghurt

● 1 tbsp flaxseeds, steeped for 4 mins

Add the teabag to 200ml boiling water. Remove the bag and chill tea in fridge. Put in a blender with other ingredients. Whizz together.

LUNCH

CHICKEN, BUTTER BEAN WALNUT SALAD

270 cals / Serves 2

● 200g diced chicken breast

● 2 sprigs of rosemary

● 1 clove garlic, finely chopped

● Drizzle olive oil

● 50g green beans, trimmed

● 100g tin butter beans, drained

● 1 red onion, very thinly sliced

● 1 tbsp walnut pieces

For the dressing

● 1 tbsp olive oil

● 1 tbsp wholegrain mustard

● 1 tbsp white wine vinegar

Place chicken, rosemary and garlic in a large bowl with olive oil and toss together. Fry chicken pieces for about 10 minutes. Meanwhile, bring a large pan of water to the boil and add the green beans. Boil for 2 minutes, then add the butter beans and cook for 2 minutes more then drain.

In a large serving bowl, mix together the warm chicken, beans, red onion and walnuts.

To make the dressing, whisk together the oil, mustard and vinegar in a small bowl. Pour over the salad and toss gently to combine.

DINNER

CRABCAKES

440 cals / Serves 1

● 100g crab meat

● Pinch paprika

● 1tsp mayonnaise

● Handful parsley, roughly chopped

● Drizzle olive oil

● 3 broccoli florets

● 1 tbsp tinned sweetcorn

● Worcestershire sauce

● 1 spring onion, chopped

● Juice half a lemon

● Flour for dusting

● Freshly ground black pepper

In a bowl, mix the crab meat, sweetcorn, paprika, a splash of Worcestershire sauce, mayonnaise, spring onion and parsley. Season and stir in lemon juice.

Place the bowl in the fridge for a few hours. Sprinkle some flour, seasoned with black pepper, on a clean surface and on your hands and shape the crab mixture into two patties. Heat a little oil in a non-stick frying pan. When hot, fry the crabcakes for 3 minutes on each side. Serve with steamed broccoli.

Tuesday

BREAKFAST

SCRAMBLED EGG WITH TOMATO AND CHIVE

200 cals / Serves 1

● 2 small eggs

● Salt and black pepper

● Knob butter

● Sprinkle chives, snipped

● 2 thick slices beef tomato

Crack eggs into bowl and whisk with salt and pepper. Heat butter in a pan and add the eggs. Push them around for 30 seconds to 1 minute. Stir in chives and serve on tomato.

LUNCH

SPANISH CHICKPEA AND SPINACH SOUP

210 cals / Makes 2 portions

● 50g Spanish chorizo, diced

● 1 tbsp olive oil

● 1 large leek, rinsed and thinly sliced

● 1 red pepper, diced

● 2 chopped medium cloves garlic

● Pinch chilli flakes

● 1 tsp paprika

● 1 tbsp tomato puree

● 1 litre chicken stock

● 200g tinned chickpeas, drained and rinsed

● 150g baby spinach leaves

Cook chorizo over medium heat, stirring a bit, for 5 minutes. Drain on paper towels and discard fat. Add the oil to a pan on a medium heat. Add leek and cook, stirring, for 5 minutes. Add the pepper, garlic, chilli and paprika and cook for 1 minute. Add the puree and cook, stirring often, for 2 minutes. Add stock and chickpeas and boil. Simmer, partially cover and cook for 20 minutes. Add spinach and chorizo and heat for 2 minutes.

DINNER

STIR-FRY CHICKEN WITH LIME AND COCONUT MILK

340 cals / Serves 2

● 2 tsp rapeseed oil

● 2 skinless chicken pieces

● 1 deseeded green chilli, chopped

● 150ml coconut milk

● 1 tbsp Thai fish sauce

● Large handful coriander, chopped

● 4 spring onions, chopped

● Juice of 1 lime

● 2 tbsp brown rice (adds 70 cals)

Heat oil in wok over a high heat, add chicken and stir-fry for 5 minutes, until golden brown. Add chilli, stir-fry for 1 minute then add coconut milk, fish sauce, coriander and spring onions. Cook for 3 minutes, drizzle with lime juice and serve, with cooked rice if you wish.

Pictured: Stir-fry chicken with lime and coconut milk

Wednesday

BREAKFAST

MELON, SPINACH AND BLUEBERRY SHAKE

130 cals / Serves 1

● ¼ Galia melon, chopped

● 50g blueberries

● 200ml unsweetened almond milk

● 2 handfuls spinach leaves

● Sprinkle sunflower seeds

Put melon, berries, milk and spinach into a blender. Whizz smooth. Stir in seeds, pour into a container and chill in fridge for at least an hour.

LUNCH

COURGETTE AND FETA SALAD

270 cals / Serves 1

● 1 courgette

● 2 large handfuls rocket

● 50g raspberries

● 1 tbsp each balsamic vinegar and olive oil

● 1 tbsp pumpkin seeds

● 40g feta

● Handful mint leaves, torn

Peel courgette into ribbons. Mix with rocket and raspberries. Drizzle with vinegar and olive oil and top with seeds, feta and mint.

DINNER

FRENCH FISH STEW

390 cals / Serves 2

● Drizzle olive oil

● 1 shallot, finely chopped

● 1 bulb fennel, finely chopped

● 1 clove garlic, finely chopped

● Splash of vermouth or dry white wine

● 300ml chicken stock

● 200g (½ tin) chopped tomatoes

● 250g fresh seafood (prawns, crab, white fish)

● 2-3 handfuls spinach leaves

Heat oil in a large pan, add the shallot, fennel and garlic and cook for 5 minutes until softened. Add wine and let bubble for a minute. Pour in the chicken stock and tomatoes and bring to the boil. Simmer for 15 minutes, then stir in the seafood and spinach to heat through.

Pictured: French fish stew

Pictured: Smoked mackerel and orange salad

Thursday

BREAKFAST

NO-CARB BIRCHER

180 cals / Serves 1

● 1 tbsp raisins

● 50ml apple juice

● 2 tbsp ground flaxseed

● 2 tbsp plain yoghurt

● Pinch of ground cinnamon

● 1 tbsp walnut pieces

Place the raisins in a bowl and pour over the apple juice. Leave to chill in the fridge for at least 1 hour or overnight. When ready to eat, mix with the flaxseed and yoghurt and sprinkle over the cinnamon and walnut pieces.

LUNCH

PRAWN PHO

170 cals / Makes 2 portions

● 1 litre vegetable stock

● 50g baby sweetcorn

● Handful beansprouts

● 50g mangetout

● 50g sugarsnap peas

● Knob ginger, peeled and grated

● 1 tbsp fish sauce

● Juice from half a lime

● 12 large prawns, shelled and deveined

● Handful each of basil leaves, mint, coriander

● ½ red chilli, finely sliced

Pour the stock into a large saucepan and bring to the boil, add the sweetcorn, beansprouts, mangetout, peas and ginger and cook for 3-4 minutes. Add the fish sauce and lime juice, and season. Cook prawns in the broth until pink, it should take 2-3 minutes. Serve topped with the herbs and red chilli.

DINNER

SMOKED MACKEREL AND ORANGE SALAD

460 cals / Serves 2

● 200g small uncooked beetroot

● 2 tbsp red wine vinegar

● 1 tbsp olive oil

● 1 head chicory

● Zest and juice of ½ orange

● 2 oranges

● Pinch salt and freshly ground black pepper

● 2 spring onions, sliced diagonally

● 2 small smoked mackerel fillets

● 20g walnut halves

Heat the oven to 200c. Put the beetroot in a roasting tin with a couple of centimetres of water in the bottom. Cover with foil and roast in the oven for 30 minutes.

Meanwhile, put the vinegar, juice, zest and oil into a screw-top jar, season with salt and pepper and shake until well combined. When they are done, remove the beetroot from the oven — they should be tender when pierced with a knife.

When they are cool enough to handle, peel off the skins, top and tail them and slice into rounds. Toss them in a little of the dressing from the jar. Peel the oranges, following the contour of the fruit, then cut each one into thin slices. Trim the head of the chicory and separate the leaves, discarding the outer ones. Arrange the leaves in a salad bowl and then add the cooked, sliced beetroot, orange rounds and chopped spring onion.

Flake the smoked mackerel fillets on top, add the walnut halves and drizzle with the remaining dressing.

Friday

BREAKFAST

POACHED EGG AND SALMON STACK

320 cals / Serves 2

● 4 portobello mushrooms

● 2 slices smoked salmon

● 1 tbsp half-fat creme fraiche

● 1 tsp wholegrain mustard

● Lemon juice

● 2 handfuls watercress

● 2 poached eggs

● 1 tbsp pine nuts

Grill the seasoned mushrooms, drizzled with oil, on a baking tray, for three minutes then add smoked salmon to each. Mix the creme fraiche, mustard and lemon juice and spread over the salmon. Top each with watercress, a poached egg and a scattering of pine nuts.

LUNCH

BEETROOT, APPLE AND CANNELLINI SOUP

200 cals / Serves 3

● 1 tbsp olive oil

● 1 tsp cumin seeds

● 2 medium onions, chopped

● 500g raw beetroot, grated

● 2 Bramley apples, peeled and quartered

● 1 litre chicken or vegetable stock

● 2 star anise

● Salt and ground black pepper

● 1 × 400g tin cannellini beans, drained and rinsed

● Greek yoghurt, to serve

● Handful of chives, chopped

Heat the oil in a pan, add the cumin and onions, and cook for 10 minutes, lid on. Add the beetroot and apple, stir and cook for 10 minutes more. Add the stock, turn up the heat, add the star anise and season. Bring to the boil and simmer for 5 minutes. Take off the heat, remove the star anise and blitz. Return to the pan, add the beans, simmer for 20 minutes then serve with yoghurt and chives.

DINNER

ROAST CHICKEN WITH GARLIC AND THYME

260 cals / Serves 6

● 3-4 garlic cloves

● Large knob of butter

● 2 tsp thyme or tarragon

● 1 large free-range chicken

● 1 lemon, rind and juice

● 1 onion, halved

● 400g carrot batons

● 1 large cauliflower, in florets

● 1 tbsp olive oil

● 400g green veg to serve

For the gravy

● 1 tbsp cornflour

● 1 chicken stock cube

● ½ tbsp soy sauce

Preheat the oven to 200c. Mash the garlic, butter and herbs together. Put chicken on a roasting tray and cut holes in the skin over breasts and thighs. Push blobs of garlic butter under the skin, and over it. Season. Squeeze lemon juice over the chicken and put the rind inside the cavity. Add the onion to the tray, cut-side down. Roast the chicken, allowing 20 minutes per pound plus 20 minutes extra, basting every 20 minutes. Add the carrots 40 minutes before the end of cooking time.

Place the cauliflower florets on another tray. Season, drizzle with oil and bake for 25 minutes. Cook the green veg as you make gravy. When chicken is cooked, remove it to rest. Discard onion. Stir cornflour, oil and juices in roasting tray, then add 300ml water, stock cube and soy sauce, and stir until gravy has thickened. Carve and serve with the vegetables.

Saturday

BRUNCH

CHEESY BAKED BEANS

260 cals / Serves 1

● 2 Portobello mushrooms

● ½ tin baked beans

● Worcestershire sauce

● Mozzarella, grated

Season the mushrooms and grill for 2 minutes. Place the beans, sauce and mozzarella in a pan and heat. Combine and serve.

LUNCH

MISO WITH BABY VEG

70 calories / Serves 1

● Packet miso soup

● 2 handfuls baby veg, e.g. sweetcorn or mangetout

Make up the miso soup and add the veg.

DINNER

STEAK WITH PEPPERCORNS

510 cals / Serves 2

● 200ml beef stock

● 100ml red wine

● 2 sirloin steaks (approximately 225g each)

● Pinch steak seasoning

● 1 tsp butter

● 1 tsp olive oil

● 2 tbsp creme fraiche

● 2 tsp mixed peppercorns, crushed

● Green salad leaves

Put stock and wine in a pan, boil for 10 minutes to reduce. Rub steaks with seasoning. Place a frying pan over a high heat with butter and oil and fry steaks for 3 minutes on one side for medium or 2 minutes for rare. Turn and cook for 2 minutes for medium, 1 minute for rare. Pour in the reduced stock, creme fraiche and peppercorns. Stir, and cook for a minute more. Serve with salad.

Pictured: steak with peppercorns

Pictured: roast chicken with garlic and thyme

Sunday

BREAKFAST

ALMOND BUTTER WITH GOJI BERRIES

110 cals / Makes 4 portions of almond butter

● 300 skin-on almonds

● 2 tsp mixed seeds and goji berries

● 1 apple, cored and sliced

Preheat oven to 190c. Bake almonds for 10 minutes. Cool, then blend. Serve 2 tbsp of butter with seeds, berries and apple.

SNACK

CONSOMME WITH CELERIAC

40 cals / 1 portion

Make up a consomme base and add two chopped spring onions and 80g of grated celeriac.

LUNCH

TROUT ON LIME AND CORIANDER PEAS

480 cals / Serves 2

● 2 × 120g trout fillets

● 2 limes, 1 sliced, the other juiced

● ½ tsp cumin powder

● 200g frozen peas

● 1 tbsp Greek yoghurt

● Large handful chopped coriander

Preheat oven to 180c. Drizzle trout with olive oil, place lime slices on top, sprinkle with cumin, season and bake for 8 minutes. Cook peas in boiling water for 3 minutes. Drain and place in bowl. Add yoghurt and lime juice and mash. Stir in coriander and season. Serve trout on top of peas.

Pictured: kedgeree

DINNER

KEDGEREE

390 cals / Serves 2

● 2 eggs

● 180g smoked white fish

● 150ml semi-skimmed milk

● 2 bay leaves

● ½ large cauliflower, grated

● 2 onions, one diced, one sliced

● 2 tbsp coconut oil

● 2 tsp medium curry powder

● 40g cooked peas (optional)

● Squeeze of lemon (to taste)

● Handful of parsley, chopped

Boil eggs for 6-7 minutes, then cool, peel and cut in half. Meanwhile, simmer the fish in milk with bay leaves for 10 minutes. Remove fish to a plate to cool, then remove skin and flake the flesh. Add grated cauliflower to the milk and simmer for 5-7 minutes. Drain the milk into a bowl and put cauliflower aside.

In a frying pan, sweat diced onion in 1 tbsp coconut oil for 5 minutes. Stir in curry powder and cook for another 2-3 minutes, then fold in cauliflower, flaked fish and peas, with infused milk to loosen. Simmer. In a pan, fry sliced onion in the rest of oil until crisp. Add a squeeze of lemon to kedgeree and serve.

Healthy snacks that are just so scrummy

I lost more than 6st – it’s the best diet of all

Val Cornall, 52, lost more than 6st in eight months on the 8-Week Blood Sugar Diet.

The school lunchtime supervisor is married to David, 63, a farmer, and the couple have three grown-up children.

She says: ‘At my largest, I weighed 17st 4lb, despite being just 5ft 5in. Nothing could shift the weight for good.

‘Then a routine blood test five years ago showed me to be pre-diabetic. This came as a terrible shock.

Val Cornall, 52, lost more than 6st in eight months on the 8-Week Blood Sugar Diet. She said: ‘It’s the best diet for me and the only way I’ve ever lost weight.’ Right: before, left: after

‘Despite trying other diets that my friends had followed, such as Slimming World, the temptation of carbohydrates was always too much. I realised that I needed to cut them out because if I don’t I get hungry and just eat more.

‘Thanks to the 8-Week Blood Sugar Diet, I lost 6st 5lb. It cuts out carbs, which is why it’s so good for me.’

Val who now weighs 14st 11lb says: ‘Recently, I’ve regained a couple of stone due to a bereavement. But I decided today that I’m going to go back on it — it’s the best diet for me and the only way I’ve ever lost weight. I really want to be there for my lovely grandchildren. While on the diet I had so much more energy to play with them.’

THIN SEEDED CRACKERS

50 cals per cracker / Makes 24 small crackers

● 60g spelt flour (or any wholegrain flour)

● 300ml water

● 1 heaped tsp Marmite

● Black pepper, chilli, rosemary or thyme

● 120g seeds: equal amounts golden linseeds (or flax seeds), chia seeds, sunflower seeds and sesame seeds

● ¼ tsp Maldon salt, plus an extra sprinkle

● Olive oil

Preheat the oven to 170c. Mix the flour and 250ml cold water in one bowl and in another, dissolve the Marmite in 50ml hot water and pour it into the flour. Add extra flavouring or herbs, if using.

Now stir in the seeds and the Maldon salt. Leave the dough to bind for 15 minutes, stirring occasionally.

Line a large baking tray with baking paper and brush liberally with oil.

Tip the mixture onto the tray and spread it very thinly with the back of a fork, to about 3mm thick.

Pictured: thin seed crackers with dip. Crackers can be stored in an airtight container for up to a week

Sprinkle over a little extra Maldon salt and bake for 25 minutes. While still warm, slice the biscuit into crackers.

Remove them from the baking paper and turn them over. Return them to the oven for another 25 minutes, until they start to turn golden.

Turn the oven off but leave them inside for a further 15-30 minutes to dry out.

Crackers can be stored in an airtight container for up to a week.

HEALTH MINI PLOUGHMANS

For a super-simple lunch snack, take a matchbox-sized piece of hard cheese, an apple or pear, or a handful of berries, along with a stick of celery and a couple of seeded crackers.

PERFECT HUMMUS

210 cals per portion / Makes 4 portions

● 400g tin chickpeas, drained and rinsed

● 3 tbsp lemon juice

● 6 tbsp extra-virgin olive oil, plus drizzle

● 4 tsp tahini

● 2 garlic cloves, crushed

● 1 tsp ground cumin

● Pinch salt

● 3 tbsp water, as required

● 1 tsp paprika

Blend the chickpeas, lemon juice, olive oil, tahini, garlic, cumin, salt and water in a food processor until you have a creamy puree. Serve with a drizzle of oil and a sprinkling of paprika.

BRAZIL NUT BUTTER

110 cals / Makes 4 portions

● 2–3 garlic cloves

● 180g Brazil nuts, soaked in water for 24 hours, drained and rinsed

● 3 tbsp lemon juice

● 4 tbsp rapeseed oil

● 2 tbsp tahini

● Pinch cayenne pepper

Blend all the ingredients in a food processor until you have a paste. Loosen with water if needed and season. Cover and store in the fridge.

Pictured: Brazil nut butter

RAITA

270 cals per portion / Makes 4 portions

● ½ cucumber

● 250ml full-fat Greek yoghurt

● ¼ tsp cumin seeds

● 2-3 mint leaves, finely chopped

● Pinch salt

Peel and deseed the cucumber, then grate or finely dice it. Combine it in a bowl with the yoghurt and all the other ingredients and a large pinch of salt.

SMOKED FISH PATE

270 cals / Makes 2 portions

● 1 fillet smoked mackerel/trout

● 3 tbsp full-fat soft cheese

● Squeeze lemon juice

● 1-2 tsp hot horseradish sauce

● ½ cucumber, thickly sliced

Remove the skin and mash the fish in a bowl with cheese and lemon juice. Season with black pepper, and add the horseradish. Serve on slices of cucumber.

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weightloss18-blog1 · 6 years

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TRIATHLON Training for WEIGHT LOSS Pt. 1: Fat Burning Breakfast

New Post has been published on https://designweightloss.com/triathlon-training-for-weight-loss-pt-1-fat-burning-breakfast/

TRIATHLON Training for WEIGHT LOSS Pt. 1: Fat Burning Breakfast

– Hey what's up Trainiacs, Triathlon Taren here If you are taking up triathlon as part of a lifestyle change, which I know a lot of you are, and you're looking to maybe lose a little bit of weight and get a little bit more healthy, what we're gonna do over the next four videos is we are going to talk about start to finish, and include an accompanying free program that you can do over the course of these four videos, and four days that will help you lose weight

(exciting, fast techno music) Now before I get into this video, I want to explain my premise and sort of philosophy about weight loss If you take a look at my Instagram photos, you'll notice that I'm not totally ripped That's because I am naturally like you are, I'm a normal person I'm not built with an eight pack, I actually used to weigh 215 pounds And how I've managed to lose weight is in the face of naturally being a heavier individual

So you might look at me and be like, what does this guy know about weight loss, but I know a lot about weight loss, having lost about 60 or more pounds over the course of the last 10 years And I'm now able to keep it off without it ever feeling like a diet Also, disclaimer, I'm not a nutritionist, I'm not a doctor, I just play one on the internet So if you are looking at applying any of these principles, certainly consult a physician, a qualified nutritionist, we're just giving you some ideas here Now let's get started with how to start your day before a morning workout in such a way that encourages you to lose weight, and particularly lose fat

When we wake up in the morning, because we haven't eaten for upwards of eight, nine, ten hours, we're in a fat-burning mode We don't have carbs or glycogen in our muscles and our liver that are easy to access Our body, however, will always want to use carbs as its preferred source of fuel because it assimilated quickly into our bloodstream, it's easy access We don't really want that We want to be able to access fat so that we get leaner, we get lighter

So what I'm gonna give you here is the morning drink that I have before a workout, that encourages my body to stay in a fat burning mode You might have heard of Bulletproof Coffee That is a very big, popular morning drink for a lot of keto proponents I am going to recommend kind of a take on the Bulletproof Coffee, and there are a few reasons way I don't follow it exactly Now the few reasons are number one, I don't like drinking coffee all day

It has basically energy benefits, but it doesn't have necessarily health benefits Secondly, Bulletproof Coffee recommends that you eat a ton of butter I am not a big fan of having a ton of animal products, because I have a history of heart health issues in my family Think that you can make some very easy substitutions to basically have all the benefits of a Bulletproof Coffee, while adding additional health benefits So we're gonna make that right now

I start with about a cup of some type of milk that is not dairy milk Dairy tends to not sit quite right for a lot of people, so we've got cashew milk, we've got almond milk, sometimes I use oatmeal milk, coconut milk, rice milk, doesn't really matter basically Anything besides traditional dairy milk Sometimes I mix and match between two of them Also, the traditional Bulletproof Coffee doesn't necessarily include a whole lot of protein

If you're looking at maintaining muscle mass but not adding a ton of calories, I like adding a heaping tablespoon of gelatin This is basically collagen, this has been proven to go right into your joints As endurance athletes, we end up just beating the tar our of our joints We get a little bit of protein to maintain muscle mass, and it ends up helping out our joints I like to add a couple drops of Vitamin D

If you live anywhere that is even slightly wintry, you are going to be likely Vitamin D deficient Vitamin D deficiencies lead to a lot of issues with hormones, particularly testosterone, which increases body fat, makes it harder to lose weight, so I add about four or five drops of Vitamin D And then as a substitute for the butter, I use either sunflower seed butter or almond butter Doesn't really make a difference, but I like to switch up what I'm eating day-to-day, so that I'm getting the same overall benefits, but I'm not just eating the same thing every single day, developing potentially autoimmune deficiencies to certain types of foods So I'm always trying to mix things up

Then I add, this is very traditional with Bulletproof Coffee, is MCT oil This is like shelf stable and cooking stable coconut oil That's normal with Bulletproof Coffee Now here's the biggest change that I make, I've been using Four Sigmatic mushroom coffee for the last year or so I started using it when I started feeling like I was becoming addicted to coffee, and there weren't really that many health benefits to it besides just giving me a big surge in energy

Also, at the end of the day, starting to get like that acidy feeling, so I wanted to drink coffee but it's not like it really even tasted good Four Sigmatic mushroom coffee, which is this here, only has 50 milligrams of caffeine which is anywhere from about a quarter to half as much as is in a typical cup of coffee And then in addition to that, you get a lot of health benefits that are being found in mushrooms these days This one is just the straight-up coffee, and I'll flip between this one, which has about 50 milligrams of cordyceps but it has the caffeine and the cordyceps to give you energy, and just the straight-up cordyceps, which has 1,500 milligrams of cordyceps and no caffeine So I'm looking at getting sort of a burst of energy to get to that next workout, but again getting more health benefits than just overall coffee and being able to have options with the way that I'm gonna get that energy

If you're interested in getting Four Sigmatic, I've arranged a deal with them that if you go to foursigmaticcom/triathlontaren, you can get 15% off of any of their products And that is an affiliate link so it does help us out If you just end up going to foursigmaticcom, not remembering that unique URL for us, you can enter triathlontaren as a coupon code, still get that 15% off

But this is what I use for my Bulletproof Coffee every single day for all those reasons Oh, and they've also got hot cocoa, which is delicious They've got Lion's Mane for mental acuity, they've got Chaga for immune function, all good stuff people So today, I am going to use the cordyceps, basically just because I'm running low on the straight-up mushroom coffee Top the rest of that up with water, blend this sucker up

(blender running) After I've made it the night before, I put it in the fridge, (fridge door closing) and I've got to give it a shake the next morning, or if I'm making it in the morning, I still drink it cold I find that it tastes best cold, by far So I end up having that drink before just about every single workout that is under about an hour and a half, because I don't need a huge amount of carbs And there are a lot of benefits to this that science has shown and that I've found Personally, I've found that I'm lighter, like weight-wise

I also feel lighter for the workout because I don't have a big mass of food in my stomach But I get a nice, sort of a kick of energy, but it's not a surge of energy Fair warning, what you're gonna find if you start taking this, is that it's gonna take you about three to four weeks to get used to fueling off of fat as opposed to carbs because your body is going to want to use carbs as opposed to fat Takes little while the train that way Once you do end up getting your body trained that way, it's got a huge amount of benefits

In addition to being lighter, you've also got less chance of bonking in a race because your body all of a sudden knows how to use fat and your fat stores during the middle of a race And it keeps your blood sugar low You don't have that big spike, which ends up resulting in a crash And that crash is what often results in hunger pains throughout the day, causing people to overeat So there you go, thank you to Four Sigmatic for its sponsoring this video

As I mentioned before, if you want to get some Four Sigmatic for your Bulletproof Coffee, go to foursigmaticcom/triathlontaren or use triathlontaren as a coupon code And if you want to get the entire free resource that I've put together for how to lose weight with triathlon training, go to triathlontarencom/weightloss It's free, punch in your email address and you'll get a bunch of calculators, you'll get a bunch of tools and resources that are going to help you learn how to exactly lose weight while not really feeling like you're dieting so that you can keep that weight off, and turn triathlon and healthy living into a lifestyle

Thank you for watching, if you aren't already subscribed and you want to make sure you do not miss the next three days of weight loss videos, tomorrow I'm gonna be talking about how intense you should be working out to lose weight through triathlon, hit the subscribe button below If you are already subscribed, hit me up in the comments below with your weight loss story See you tomorrow

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