Meditation

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Meditation helps you to progress in having a healthy mind. People always focus on a healthy body but we often neglect our minds and this is without question the most important part of us to care for. How can we be healthy if our mind is not? How can we be successful and happy with a mistreated mind? Meditation encourages our minds to slow down to benefit the body and soul. Meditation is the habitual process of training your mind to focus and redirect your thoughts, just as you would retrain your body to look a certain way or to perform a certain activity.

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Many people practice meditation in order to increase awareness of yourself and surroundings and one of the most popular reasons is to reduce stress. We live such busy and stressful lives sometimes we forget to stop and take a moment of peace. Rather than being tangled up in the speed of life and all the negatives that come with it, take some time for yourself. Work on generating a positive mood and outlook, increase your self-discipline, become healthier, improve your sleep pattern and increase your pain tolerance.

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Meditation is very popular and many celebrities regularly practise. Big fans are:

  • Madonna
  • Katy Perry
  • Russell Brand
  • Hugh Jackman
  • Oprah Winfrey
  • Paul McCartney
  • Nicole Kidman

The list above shows a few big stars who regularly practice meditation and regularly promote the benefits.

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My first experience of meditation – Gong Meditation:

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You can wear whatever you feel comfortable in. I wore jeans and a top but most people wore sweatpants. To be honest I think next time I would choose something a bit more comfortable and you are supposed to feel relaxed. I suppose wear whatever you put on when you get home from work and want to chill out.

On arrival, you remove your shoes and enter the studio. The instructor had laid out all the pads, pillows and eye masks out and you were able to help yourself to blankets. As I had never been before I did not bring any additional blankets and pillows but you had the option to. I was surprised to see an older woman next to me had literally brought her whole bed with her – portable mattress included. Next time I may consider an additional pillow but nothing more was necessary as the mats were thick and blankets were available. I suggest checking with the class organiser to see what they provide prior to arrival.

I went to a gong meditation so this consists of someone playing a gong in the background as you meditate. It was very relaxing, you lie down, the instructor says a few words, and then you let your thoughts pass through your mind. In order to relax I started to think of positive things. It is hard, as you are not supposed to actively think but then I found myself thinking about not thinking. I guess this is something that takes time and much practise. On this occasion, I actually fell asleep and woke up 10 minutes before the class ended. I do not think you are supposed to do that and thank god, no one noticed. I was obviously able to relax due to falling asleep and after an hour, when the class came to an end I did feel very relaxed and rejuvenated.

I was quite close to the front as I got there early – I recommend doing this to receive the most benefit if you attend a gong meditation. It was very soothing listening to the sounds of the gong and the other instruments (not sure what else was there as my eyes were closed). I definitely heard a singing bowl as well. On occasion, I could hear the instructor walking around the room with the instruments, which created a nice effect. This provided the people at the back of the room a nice opportunity to hear the sounds clearer.  They could then receive the same experience as those at the front.

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I know there are many different types of meditation and I look forward to exploring them all in the future. I will share my experiences with you as and when I attend each class.

 

You can find classes local to you via meetup – https://www.meetup.com/

I went to a lovely class is Chesham local to me.

 

Now I have a couple of questions for you guys:

Can you recommend a specific type of meditation that I can explore next?

Can you recommend any meditation classes that are in the London are?

Appreciate your help 🙂

Instagram @Keziakco

xxx

Weekly Commitment

Tip 6

We all have dreams of what we want to achieve – let’s make them a reality.

You can get one step closer to achieving your dream by making a weekly/ daily commitment to yourself. This can be applied in all walks of life, not only health and fitness – be it your career, studies, wealth or health. To be honest they all tie into each other some way or another.

My focus at the moment is getting beach ready. I have 14 days until I’ll be by the pool in France, Singapore and Thailand and I really can’t wait. I just want to push myself the extra mile before I get there so I can be proud of the changes in my body and take some AMAZING pictures. I also want to reduce the guilt I feel when I’m pigging out on all the lush exotic foods.

Tip 2

I’m sure I speak for many people when I say, when I booked the holiday 2-3 months ago the initial excitement wore off and you fall back into normal life and routine. There’s no initial burst of motivation as you simply think – ‘I’ve got ages’ and ‘I’ll deal with that closer to the time’, but how many of us think when the time comes ‘why didn’t I start earlier’ or ‘I wish I did this’. Anyway not saying I’m fantastic as here I am with 22 days to go but better late than never.

 

My 10 point commitment this week:

 

  1. Go to the gym 5 times
  2. Do something active each day
  3. 4 litres of water per day
  4. 3 meat free days
  5. Burn at least 1600 calories in cardio alone
  6. No naughty food (natural sugars only)
  7. Stretch for 15 minutes at the end of each fitness session
  8. Meal prep
  9. Add three new exercises to my workout routines for each body area
  10. 3 lower body work out sessions

Tip 3

These may seem obvious and they are but with life getting in the way we forget or make excuses. It’s hard to stick to the ideal so my commitment to myself is to stick to my ideal for the next 7 days. This is my genuine plan but life can get in the way and things are missed. If this plan is stuck to for a significant amount of time you will see the positive changes and difference you want.

Tip 5

 

Today is your day

To start fresh

To eat right

To train hard

To live healthy

To be proud

 

Instagram – @keziakco

 

xxx

 

 

 

Mildred’s Vegan Restaurant

This is the first truly vegan and vegetarian restaurant I have ever been to in London and I have to say I was very impressed. They have four Locations across London – Camden, Soho, Kings Cross, Dalston. I went to the Kings Cross restaurant.

When you arrive they ask you if you’ve been there before and if not they check that you know that it is a vegetarian restaurant to avoid disappointment. I assume most people who attend would know in advance, as this is why they are here but you never know.

When we were seated we were asked if we had any allergies or intolerances and handed the menu. For a change almost everything was vegan and the few options that were not were clearly marked. It’s nice to go to a place where they assume the opposite to the norm. They assume you are vegan.

There is quite a large menu to choose from and the mains are all very large and filling. I didn’t get a starter and I don’t think I would have managed one if I had. I was very full by the end of the meal which is unusual for London.

I went for the chicken katsu curry as this is my favourite dish at Wagamama. I can’t say it tasted much like the one in Wagamama but it was very tasty. The texture and taste of the mock chicken was really good and it even looked the same as meat. As a meat eater it is an excellent alternative and I could quite easily eat this on a daily basis instead of chicken.

It is very reasonably priced at under £25 for main and alcoholic drink.

The only downside is that you cannot book in advance. When we arrived we were notified there would be a 20 minute wait so we decided to have a drink at the bar. This was not an issue for us but if in a rush this situation would not be ideal.

I very much like the idea of becoming vegan and I have read so much about the health benefits and understand the value it has on the planet but I honestly don’t know if I could do it on a permanent basis. I know it sounds lazy but I feel like it would involve a lot of reading ingredient labels and be quite inconvenient when socialising – restaurants and dinner parties. I would love it if I could eat like I did in Mildred’s every day but somehow I feel that wouldn’t be practical as I would have to spend hours in the kitchen ever evening. I am very interested in perhaps doing a 7 day trial, if you’ve done one or you are vegan let me know and drop me some advice.

Thanks!

 

Wood Roasted Mushroom and Ale Pie, Minted Mushy Peas & Fries:

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Chicken Katsu Curry:

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Instagram – @keziakco

xxx

8 Habits Of Highly Healthy People

  1. Routine:

I cannot stress how important having a routine is. It can seem boring when looking in from the outside but this structure is set up for success and reduces the chances of failure. Eventually this will become habit and you won’t need to think about what’s next. Having a routine makes a healthy and fit lifestyle easy to accomplish.

When starting out, you may have lots of plans for you new lifestyle. I would recommend that you don’t completely change your life over night but instead incorporate little changes day by day or week by week.

As I always say, if you stick to something for a month, day in day out, you won’t ever have to think about it again. It will become normal and a habit – GOALS.

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2. Go outside

Sometime we have lazy days, we are all guilty of it. Make sure you always spend at least 30 minutes actively walking outside. When possible always walk, take the stairs etc to try and get in those recommended 10,000 steps. Pop to the shops, walk instead of drive, walk that extra bus stop down, offer to take the dog for a walk or even better – go for a run, just do whatever it takes.

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3. Drink Water

This is my biggest struggle. Unless I’m working out and actually REALLY thirsty I tend to forget all about water. Try and drink at least 2 liters of water per day. Remember if you add this to your routine it should be easy in a few weeks.

Drinking water helps you to increase energy to keep you on top form throughout the day. This will help you to maintain your focus on your daily goals.

It gets rid of all those toxins that we come in to contact with giving you clear, fresh beautiful skin and boosts your immune system.

There are so many other benefits as well including;

  • weightloss
  • Mood boost
  • Headache cure
  • Save money (water is free)

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4. Balanced Diet (but don’t believe in dieting)

Never start a diet that isn’t sustainable. You will need to change your diet but this is a change you have to make that will last forever. This eliminates all fad diets, short term low calorie diets or anything of the sort. You need to find a diet that incorporates all the healthy food groups so you don’t loose out on any key nutrients.

You need to limit the sugar and the carbohydrates and increase the protein to promote muscle and decrease body fat.

Please don’t cut out any food groups as this is not sustainable for the future.

If people ask me what diet I’m on or what I do the answer is is that I’m not on a diet I just eat healthily. I still eat naughty food now and again, no ones perfect and it tastes good 😉

Remember diet is DIE with a T.

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5.  Get enough sleep

Going back to point one, routine, you really should have a regular bedtime. Your body craves consistency so schedule bedtime like you would other important things you do.

When you are sleep deprived you are unable to focus and this prevents you from performing your daily duties well. This also affects your mood and can make your day a worse than it should be.

With enough sleep you will look so much better, your skin can clear up, your happy and a delight to be around.

Sleep and metabolism are controlled by the same area of the brain. Those of you who are starting your weight-loss journey should ensure that they up their rest as well. This will help speed up results.

For adults the recommend amount of sleep you should get is between 7 – 9 hours daily. Saying that, science has shown that more than 9 hours of sleep on a regular basis increases the risk of diabetes, stroke, heart disease and even death so don’t get carried away.

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6. Look on the bright side

When you are positive it attracts positive things. Meditate, drink water, be happy. Only you are in control of how you think and feel, no one else. When you think positively about things you reduce stress and are more likely to achieve your goals – a healthy fit life.

If your feeling really down make a gratitude list. List 10 things you are truly grateful for each day. This can change on how you reflect on your day/ life.

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7.  Meal Prep

I am a big supporter of meal prep as it makes keeping on track and saying healthy a lot easily. Its quite tricky finding something healthy to eat out and about on the go and when you get really hungry its easy to fall in to the trap of buying something unhealthy. We’ve all been there and done it but if you have a tasty prepared meal to hand its much harder to get tempted.

When you eat regularly and often this cuts cravings and keeps you full and satisfied for longer. Not to mention the amount of money you can save. Eating out every day at work can rack up a serious bill at the end of the month.

Joe Wicks Lean in 15 books are a good source for finding easy meal prep options – I’m a big fan. You can find them on Amazon.

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8. No Excuses

If I can do it, you can do it. No excuses, be strong and stay motivated.

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Why do People Jump on the Bandwagon Instead of Thinking for Themselves?

There are so many fitness trends out there at the moment, ranging from clothing, classes, diets, you name it and most of them cost ridiculous amounts of money and offer you no actual benefits.

The sad truth is, marketing campaigns feed off the laziness of the population. They know you want to loose weight, get fit and feel fantastic, whether its fitting into that amazing dress, getting married or a pregnancy snap back, they are feeding off your desperation to achieve your goal with minimum effort in the quickest amount of time.

If its too easy, its not going to work. I believe this applies to most things in life. DONT get scammed!

Top 5 diet scams:

l. Weight loss cigarettes

Banned in 1958 – claimed they would help you loose 20 pounds in 8 weeks if you smoked one 3 times a day.

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2. Sensa

This is a powder you sprinkle on your food. This enhances the smell and the taste so makes consumers eat less and loose weight without dieting. This powder is supposed to make you feel fuller for longer so no diet required. Celebrity endorsed crap.

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3. Any kind of skinny wraps and creams

L’occitane ‘Almond Beautiful Shape’ cream promised that you would loose 1.3 inches off your thighs in 4 weeks, was a complete scam. People who bought into it remained as fat as ever, just well moisturized.

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4. Slimming pills

A lot of people should now know the risks due to the recent deaths of individuals documented in the news. Most of these pills are just very dodgy, and we have no real way of identifying what it is that is in them as they often purchased from unregulated websites. Stay well away as they can damage your body and could even result in weight gain.

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5. Caffeine-infused underwear

Yes, you read correctly. Caffeine-infused underwear that promises to destroy fat cells. For $55 you can own a pair and be reshaped in no time – not.

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This is just looking at the extreme end of the spectrum but many of my friends have fallen into similar traps. This is due to seeking that quick fix but the main issue is lack of education. When starting something new, the first step should be to educate yourself on the topic. Read!

If you want to succeed in anything in life you must find experts and talented real people and learn from them. Read books, watch documentaries and listen to podcasts. This will help you learn the skills you need to be great and achieve your goal.

Day after day I hear people talking about how they are going to the gym whilst munching on a bag of crisps or eating  chips for lunch. Some even order very expensive juice cleanses and give up half way, body wraps shipped in from America, waist trainers suffocating you all day, is this really life? Why don’t you pay your gym membership, get some sexy outfits and crack on.

Every successful gym goer will say, there is no quick fix, it is a LIFESTYLE change so anything less than this will NOT help you. Trust me.

On many occasions people ask for my advice, I always offer it but ultimately you can only help yourself. We are our own worst enemy. I am a strong believer in that you can only achieve what you really want. Mind over matter.

This may seem harsh but it is reality. If I sat on my sofa all day and never went to work whilst complaining that I’m not rich I’m sure I would be told to get off my ass and do something about it. Its very unlikely you will get anything in this life with no effort, you have to get out there and earn it. Simple.

Keep Motivated

 

Instagram – @keziakco

Guilt free pancake day

Pancake day is a great excuse to binge out and stuff our faces with sweet and savoury treats. No need to feel guilty as its pancake day right? It’s cheat day come early but x1000, and who even needs to think about calories or how many? We’ve all been there and done that, and who says you shouldn’t? I’m all for enjoying myself and food really is my idea of enjoyment, but what if there is a slightly guilt free alternative?

When I’m really hungry on a normal day, and I mean really hungry, I will make myself protein pancakes. I find them quite heavy and a lot more filling than most dinners to be honest so you really have to be Starving!

The recipe below is very quick and easy and your pancakes will be with you within 10-15 minutes. I’m quite unusual as I hate the thin, crepe style pancakes, I only do the thick American style ones.

American Style Protein Pancakes:

Ingredients:

  • 100g oats
  • 1 scoop protein powder
  • 1 teaspoon baking powder
  • 2 egg whites
  • water (just enough to mix)
  • Toppings of choice

Blend everything together apart from the toppings. Add enough for a pancake, to the heated pan containing coconut oil. Fry each side until done. When you have enough and are ready to eat you can decorate with toppings.

My favourite toppings are:

  • Lemon
  • Maple syrup
  • Jam
  • Honey
  • Blue berries
  • Fruit coolie
  • Grenade chocolate spreads
  • Melted My Protein chocolate
  • Pecans

The results should look similar to this:

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Even though this recipe is super easy there is also a cheat method. You can buy MET-Rx Supreme Protein Pancake Mix 300 g for £3.74. It’s on sale at the moment (usually £4.99). It comes with a scoop already so all you need is one scoop and 100ml of almond milk and your good to go. Easy peasy.

Each scoop contains 35 g of protein and its suitable for vegetarians.

Happy pancake day, you deserve it!

Instagram  @keziakco

xxx

 

 

Crazy about cashews

Cashew nuts are one of the most popular nuts that we incorporate into our diets on a daily basis. This can be through eating nut butter, consuming them raw, roasted or salted, naked bars, cashew milk or a tasty nut roast.

Nutritional value per 100g

  • Carbohydrates – 30g – 10%
  • Protein – 18g – 36%
  • Fat – 44g – 68%
  • Fiber – 3.3g – 13%
  • Calories – 553
  • Sodium – 12mg – 1%
  • Calcium – 4%
  • Iron – 37%
  • Vitamin C – 1%

Cashews contain the lowest amount of fiber out of all the nuts but make up for this in containing many minerals, vitamins and antioxidants.

Cashews are extremely high in fat so best to stick to the handful recommendation (found in my previous blog post ‘Are nuts good for you?‘.  You do have to be careful and watch your fat content but the good news is that most these fats are good ones – monounsaturated and polyunsaturated. When these fats are eaten instead of saturated fats (and within moderation) they assist in the prevention and fight against heart disease, stroke and weight gain.

When thinking about eye health, carrots probably pop into your mind. I’m sure you will be as surprised as I am that actually cashews are equally as beneficial due to their high levels of lutein and zeaxanthin. These compounds basically work together to prevent cataracts and protect the eye from light damage and ultimately blindness.

By chance I found the most delicious dish that contains cashews whilst visiting a popular cafe in Fitztrovia, London:

Riding House Cafe

This quirky little cafe offering all home comforts is located in the heart of Fitztrovia, London. I found out about this place from Instagram, it has suddenly taken off in popularity and I can see all the influencers and bloggers alike taking posts in this restaurant. I wanted to see what all the fuss was about for myself so went ahead and booked a table for the following week.

Dining wise, there is no set theme, you could rock up wearing any attire and have whatever experience you are seeking. What I mean by that is that they offer, brunch, cocktails, beer, breakfast, lunch, dinner, Sunday roast, dessert and anything and everything in between.

It took me a very long time to decide what to do for with all these options to hand. The menu can be found here – Riding House Cafe Menu

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There is just so much choice, even though I was tempted by the buttermilk pancakes I went for the healthy option and had Freekeh and Feta Salad along with a green smoothie.

I will start by saying the green smoothie did not go down to well at all. I don’t believe the ingredients below complimented each other at all. The spinach and kale completely over powered the rest of the ingredients making it taste very bitter and difficult to digest. Had there been slightly more apple and ginger I think it could have been a lot more pleasant. However, this drink is the definition of health so I braved it, and finished the lot. I did have to drink a lot of water after to wash it down though. I would NOT be ordering this again in a rush.

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(even the shade of green isn’t appetizing)

It contained:

  • Kale
  • Spinach
  • Cucumber
  • Celery
  • Apple
  • Ginger
  • Mint

The cost was £5

Freekeh and Feta Salad:

I am so so so pleased I picked this! It is absolutely delicious and full of nutrients. I had no idea what freekeh is but as I was out I thought why not try something new. I knew it wouldn’t be unhealthy and its hard to go wrong with a salad so why not. This is the final result:

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Inside it contains:

  • Grilled chicken
  • Mint
  • Parsley
  • Pomegranate seeds
  • Feta cheese
  • Freekeh
  • Cashews

It is so healthy and filling and the flavors are amazing. So you have probably realized I’m more that just a bit obsessed with this dish so I went ahead and recreated it at home. I just purchased all the individual ingredients in the local supermarket and bought the freekeh from Holland and Barrett.

I boiled the freekeh in water with a bit of salt for about 15 minutes (taste it to check its soft enough, if still hard carry on boiling until soft). I then went ahead and chopped and prepped all other ingredients so that they were ready to mix into the freekeh.

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This is my final result:

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Freekeh:

If you’re like me you probably have never heard of this grain and no nothing about it. Little did I know, but freekeh is the all new exciting and popular super grain that has outshone the famous quinoa. This grain as celebrity fans including Oprah Winfrey and Jamie Oliver raving about it.

This grain is traditionally a middle eastern food. It is a fantastic base for getting the necessary protein and fiber into your diet. It contains three times more protein than brown rice and 2 times more fiber. So ditch the rice and jump of the freekeh craze. However, at over £5 per 500g it doesn’t come cheap.

If you enjoyed this, you can look at my other content within my nuts series:

Instagram – @keziakco

xxx

What are the health benefits of hazelnuts?

Hazelnuts are high in fiber and low in salts, but please don’t go nuts with them! haha

Nutritional information per 100g:

  • Calories – 650kcal
  • Fat – 64g
  • Saturates – 4.7g
  • Carbohydrates – 6g
  • Sugars – 4g
  • Fiber – 6.5g
  • Protein – 14g
  • Salt – 0.02g
  • Vitamin E – 208% recommended daily intake
  • Pantothenic Acid – 25% recommended daily intake
  • Potassium – 37% recommended daily intake
  • Phosphorus – 43% recommended daily intake

Hazelnuts are great for weight loss, heart health, cancer protection and more. The antioxidants they contain help in the fight against cancers and the fiber assists in maintaining a healthy heart.

 

These contribute to healthy skin and hair as hazelnuts contains high amounts of vitamin E. 100g of hazelnuts (as stated above) contains 208% of our recommended amount. Vitamin E also protects the skin from damaging ultraviolet light, which protects from cancers and dark skin spots. The natural oils in hazelnuts also protect from premature aging, wrinkles and dryness of the skin. So if you’re thinking of getting that filler perhaps you just need to rethink your diet first 😉

Hazel nuts are quite unique as they contain a lot of folate. This is particularly beneficial for pregnant women as it protects against neural defects in babies and prevents anemia.

Here is a nice recipe I found to help you incorporate hazelnuts into your diet. This does contain sugar so more of a treat instead of a daily snack – enjoy 🙂

Chocolate Hazelnut Smoothie with Bananas

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With the hazelnuts I purchased I decided to make a delicious desert smoothie that I sourced. Please see instructions for two servings below:

Ingredients:

  • 240ml milk (dairy, almond, cashew, soy, coconut) the choice is yours
  • 128g ice cubes
  • 2 tablespoons cacao powder
  • 64g hazelnuts (plain)
  • 1 frozen banana
  • 4 teaspoons honey or maple syrup
  • 1/4 teaspoon hazelnut extract

Add everything to the blender and blend. Add more liquid if too thick.

I found this recipe from Jessica Gavins website I just decided to use plain hazelnuts instead of roasted and cacao powder instead of unsweetened coco powder.

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The benefits of these small marble sized nuts is endless. I was only able to list a few so it would be great to hear of any others.

Do you  know of any other health benefits or facts around hazelnuts?

Instagram – @keziakco

xxx

For more information on nuts please check out my previous post  – Are nuts good for you?

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Are nuts good for you?

The words on many peoples lips are, are nuts good for you? The simple answer is yes  but we will go into this in a lot more detail.

There is a lot to go into within this topic. Rather than writing a very long detailed post, I thought it would be easier, and more user friendly if I did a nuts series.

Across the series I will be  focusing my attention on the following nut:

  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Walnuts
  • Brazil nuts
  • Peanuts

First of all, nuts are very expensive. Six packets of nuts at Holland and Barret cost me over £22 and please believe that is using buy one get one half price. I know I probably should of gone to Aldi/ Lidl but I simply didn’t have the time.

In articles regarding weight loss, weight control and diet you often find they recommend consuming no more than a handful of nuts. I’m going to show you what that actually looks like, and how many calories you consume in doing so:

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As you can see a small handful of nuts contains a lot of calories but these are good calories. Actually eating nuts of a daily basis helps you live a healthier life. They contain compounds that work to lower cholesterol, protein, fiber, vitamins, minerals, omega-3 and various antioxidants.

As nuts are so calorific and contain a lot of protein and fat, they make you feel fuller for longer. They raise blood sugar so that you don’t get those sugar cravings and this ultimately helps you to loose weight.

Now the next question you probably have is, can eating too many nuts make you fat? As they are very high in calories many people would automatically jump to this conclusion and leave them out. Obviously, maintaining a healthy weight or indeed loosing weight involves consuming a specific calorie amount on a daily basis. Should you exceed this you will of course put on weight. Every time you eat excess of 3,500 calories this translates as 1 pound of fat on your body. Anyway, despite these calorie related concerns I can confirm that studies have shown that people who eat nuts regularly usually have a lower BMI than those that don’t.

A bit of science make simple for you; nuts contain a lot of calories however when we eat them our bodies cannot break down all the material. This means even though we eat the whole portion of nuts we cannot break out all the energy from them and so do not actually consume the full amount of calories. This is quite different to processed food as this is fully digestible and we absorb all the calories. So the next time someone says that they are eating a ‘be good to yourself’ diet bar for 100 calories instead of a 100 calorie portion of healthy almonds as ‘its the same thing’, they are completely wrong!

It is advisable to actually substitute the bulk of your carbohydrate intake with nuts but portion control is key. The worst offenders are macadamia nuts at 240 calories per 32g.

Nuts are an easy snack to consume, they do not require any preparation and can be eaten out and about. They are easily obtainable on the go and can be added to almost any dish, savory or sweet. They are a great alternative to grabbing a chocolate bar when on the go, so there are no excuses!

This post describes the benefits of nuts but check out the posts to follow that will show you which nuts are best for you and what are the healthiest nuts to eat on a daily basis.

Instagram @Keziakco

xxx

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Chia Bites

Just a quick one this week 🙂

From my previous blog post on snacks I mentioned that I normally have banana slice to fulfill my sugar craving. I was getting a bit bored of it so found this recipe for chia bites. They are so tasty – enjoy 😉

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Chia seeds are very low in calories but hold a huge amount of nutrients within them. They come from South America and actually the word ‘chia’ means strength, so perfect for a strong body.

1 ounce or 28g of these tiny seeds contains the following nutrition:

  • 11g Fiber
  • 4g Protein
  • 9g Fat
  • 18% RDA Calcium
  • 30% RDA Manganese
  • 27% RDA Phosphorus
  • 137 calories in total

Almost all the carbohydrates in the chia seeds are fiber and due to their high protein content are perfect for weight loss. They also have the ability to make you feel fuller for longer. This is due to the fiber that swells in your belly giving you this full feeling.

In my opinion chia seeds don’t actually taste of anything so therefore they are very easy to incorporate into your diet. You can add them into baking, soups, salads smoothies, you name it!

These tiny seeds contain loads of antioxidants that maximize health and are high in Omega-3 fatty acids.

A lot of goodness for a tiny seed!

Chia Bites

Ingredients:

  • 1 cup or 340g of oats
  • 1/4 cup or 85g of cacao powder
  • 1/2 cup or 170g chia seeds
  • 1/4 cup or 85g coconut flakes (unsweetened)
  • 2 tablespoons honey
  • 1 teaspoon  vanilla essence
  • 1 teaspoon cinnamon
  • 1/2 cup or 170g almond butter

Method:

  1.  Mix oats, cacao powder, chia seeds, coconut flakes, honey, vanilla essence and cinnamon in a bowl
  2. Heat the almond butter until soft and add to the mixture
  3. Roll the mixture into balls (add more honey if not sticking)
  4. Place on a tray with grease proof paper and put in the fridge for 10 minutes
  5. Store in the fridge in an airtight container

Final Result:

chia 3

 

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