SHEmazing!
follow us
more
 
HomeTagsPosts tagged with "healthy"

healthy

by

Getting yourself into the gym, or out for a jog, can be a huge achievement. These activities take time and energy, but it is also important to remember that what you do after your workout is just as important.

What you eat after your workout can have a huge effect on your fitness goals. If you’re not getting the right combination of nutrients then you could find yourself in some trouble.

To avoid this, we put together a list of some of the best options for you to enjoy as a healthy and tasty post-workout snack.

Stuffed avocados

You could bake an egg in your avocado for added protein to go with your healthy fats, or add a scoop of tuna salad. There’s also the option of some salmon, salsa or even hummus.

Apples and nut butter

Peanut butter (the natural kind) or almond butter will provide you with a good balance of macronutrients that your body is going to need after a tough workout. The healthy dose of fat, carbohydrate and protein, along with the fibre-dense fruit will be enough to satisfy your sweet cravings so you’ll be good to go.

Salmon salad with green veggies

The salmon will provide your body with all of the omega-3 fatty acids and amino acids it needs to help repair and rebuild the muscle you’ve broken down in the gym. Perfect for after a weight-lifting session or a high intensity workout.

Greek yoghurt

Full of protein to help your muscles repair and also delicious. Make sure you add some granola or fruit to get in the carbs your body needs after exercising.

Trending

by

We were promised an Indian summer (umm?) – but sadly there's no denying that September is feeling decidedly autumnal.

There's a chill in the air, the evenings are getting a smidgen darker that bit earlier, and we're slowing transferring our diets to more hearty stables. 

But hearty certainly doesn't have to mean stodgy: in fact, soup is just about the healthiest – not to mention the most satisfying – autumnal warmer going.

We stumbled across this AMAZING and oh-so delicious recipe for carrot and ginger coconut soup… and suffice to say we're already hooked.

Coming in at less than 100 calories a bowl, it takes just ten minutes to prepare (and about 30minutes to cook).

Serve with freshly toasted bread, or have on its own as a snack, starter, or light-lunch, the SHEmazing! seal-of-approval has now very much been granted…

Ingredients:

  • Low-sodium vegetable broth cube
  • 1 teaspoon olive oil
  • 1 small chopped onion
  • 1 garlic clove, minced
  • 1 teaspoon minced peeled fresh ginger
  • 1 medium chopped red potato
  • 8 chopped carrots
  • 250ml coconut milk
  • 1 small chopped red pepper
  • 1/2 teaspoon white pepper
  • 1/2 cup cubed apple or pear (optional)

 

1) Taking a saucepan, bring around 1.5ltr of water to the boil before popping in the stock cube and stirring.

2) Turn off the heat and leave aside.

3) Next, heat the oil in a frying pan or wok (preferably one with a lid) and then add your onion and garlic; sauté for around three to five minutes.

4) Add ginger, potato and carrot; cover and cook five minutes, stirring occasionally.

5) Add the coconut milk and red pepper; cover with a lid and cook five more minutes.

6) Take your broth from earlier and gradually add it with ladle into the vegetable mixture. Season with white pepper.

7) Cover and cook until all the vegetables are tender.

8) In a food processor or using a hand blender, puree soup in small batches until smooth. 

9) Serve in warm soup bowls. Garnish with apple or pear cubes, if desired.

Trending

by

With so many fad diets and exercise regimes out there, it can be hard to tell what's true and what's not. 

And those who rely on the BMI index, a new study has found that it isn't everything you thought it was. 

The study has found that more than one-third of those at risk of obesity-related problems are considered healthy, per BMI calcultion. 

Now that's worrying news. 

A superior marker to find out the right weight for you is a waist-to-height ratio test, which accounts for extra belly fat (which is linked to heart disease and diabetes). 

The test is easy and takes all of 30 seconds. 

All you have to do is cut a piece of string to the length of your height, then fold it in half and wrap it around your waist. 

If there's an overlap, your at your ideal range. 

If it's a bit snug then it could be time to trim down. 

Trending

by

Who doesn’t love dessert? Around here we are big fans of all kinds of desserts.

From cupcakes to ice cream and pretty much anything else you would find on the dessert menu, we are generally going to be wanting to try a slice. Or two. Ok fine three.

One thing we are not wild about however is that having a sweet tooth is not exactly the best when trying to live a healthy lifestyle. So, we found ten ways that you essentially cheat yourself into eating dessert all the time.

Healthy Brownies

This is basically salad, right?

Chocolate cake! With bananas and almonds, yum.

You could even call this breakfast.

Berry crumble.

Again, all this fruit and nuts mean we can have cake for breakfast.

Peanut butter cups.

With bonus chocolate.

Strawberry shortcake.

Which is also vegan-friendly.

​Banoffee Pie.

Give us all the pie.

Almond ice cream.

Amazing.

Chocolate chip blondies.

Healthy treats for everyone!

No bake cookies.

Sugar free but still delicious.

Trending

by

If you’re adopting a healthier lifestyle that you can actually stick with, then your fridge is going to need something of a makeover. The easiest way to avoid falling off the wagon and overindulging is to simply not have any of the less healthy options on hand when you’re looking for a snack.

Here are some of the best options to have on hand if you’re looking to make some healthy foodie swaps:

Vegetables

Chop up some of your favourites and pair them with a healthy dip, like hummus, so you won’t be left hungry again.

Lemon

Plain water can get a little boring, but hydration is important, so keep some lemon slices on hand, or any other chopped up fruits you fancy.

Ready-to-eat protein

If you’re prepared then you won’t be tempted to tuck into a frozen pizza or opt for a cheeky takeaway.

Fruits

A healthy snack options when you’re on the go.

Nut butters

Have you tried almond butter yet? You need to, it’s very important.

Eggs

Preparing some hard-boiled eggs means you won’t be stuck for a high protein breakfast tomorrow morning. Or you can try these make-ahead egg muffins if you need some variety in your life.

Hummus

A high protein option that you can use in wraps or as a salad dressing as well as using as a dip with your favourite veggies.

Spinach

The easiest way to add nutrients to almost any meal.

Almond milk

A handy dairy substitute with lower fat that can be used as a replacement for ordinary milk in countless recipes with ease.

Greek yoghurt

Swap ice-cream based treats for Greek yoghurt with honey and fruit if you’re feeling a sweet craving coming on.

Trending

by

If there’s one thing we know about crash-diets it is that they generally don’t work. Or else they work for a week and then you’re back to square one.

That is just no good.

There are an awful lot of misconceptions about losing body fat and how best to go about it in a healthy way. If you want to strip away some excess body fat and make sure it stays away for good, then we found some useful tips and easy tricks for you.

Ditch the starchy carbs

Carbs seem to have been at centre of much controversy for years now. While there’s no doubt that carbs are important, it is also good to know what type of carbs you need. Chose whole grains or sweet potatoes and try swapping things like pasta for vegetable based options.

Sleep more

Our new favourite method of ditching the muffin top; naps! Getting the right amount of sleep every night means you won’t be overly fatigued, which can lead to over eating and keep your metabolism unbalanced.

Eat more fibre

Women’s Health have pointed out a study which showed that fibre can increase your fat brunign potential by up to 30 per cent. So start including fruits, veggies and things like bran cereal in your diet.

Stay hydrated

The University of Utah conducted a study which found dehydration can stop you from burning up to 2 per cent less calories than those who stayed hydrated throughout the day. This is because your body needs water to carry out its chemical reactions.

Always eat breakfast

A balanced breakfast will get your metabolism off to a good start so it’s important you eat in the morning, apparently the ideal would be an hour after waking up.

Eat plenty of protein

Especially if you’re working out. Protein is invaluable in helping your muscles repair themselves so you need to ensure you’re getting enough. The American Journal of Clinical Nutrition says active women should consume 0.5 to 1 gram of protein per pound of body weight.

Trending

by

If there’s one thing we all know for certain, it is that striking the perfect balance in life is hard. Carving out that precious hour or so a day to dedicate to the gym can be hard.

There are days when you’re just not feeling it and would much rather join your friend for happy hour or just lie down on the couch and embrace laziness.

Lucky for you then, we rounded some of the easiest ways to help you stay healthy, and lose some extra pounds. These are small straightforward changes that you can make every day. No stress or bicycle shorts required.

Drink more green tea.

Research has shown is can help people lower their levels of body fat

Enjoy your salad, just relax with the dressing.

They can include added sugars that you will regret later. Stick with the clean veggies that have loads of fibre and lower calories than other lunch options.

Protein for everyone.

Unfortunately for vegetarians, eating lean protiens (turkey, salmon, etc.) will keep you full between meals and help to speed up your metabolism.

Take the stairs.

Drink smaller wine glasses.

No need to ditch the booze entirely this week. If you’re a fan of a glass after a long hard day, then get a smaller glass and indulge a few nights a week rather than every day. Apparently this easy swap can help you shed nearly two stone over a year.

Laugh more!

No, seriously, research has shown that laughing for even 10 minutes a day can burn almost 40 calories. Hilarious.

Sleep.

Working long hours can mean late nights and early mornings, and trying to fit things into your schedule outside of work can mean even less time spent sleeping. However, the University of Pennsylvania found that people who were sleep-deprived over 11 days gained more than 3 pounds compared to the “well-rested” group. So get some sleep!

Trending

by

Ok so it’s the weekend and now we have a bit of extra time to prepare a delicious breakfast.

Usually we’re in a rush to get out the door in time to work, but today we want to make something delicious.

We have lined up some breakfast that you can get working on right away without all the calories.

Avocado Omelette

  • 6 eggs
  • 1 avocado
  • 6 cherry tomatoes
  • 1 teaspoon coconut oil
  • Sea salt

This is definitely what we’re making for brekkie today! This is so easy and it’s just a spin on the regular omelette. All you need to do is crack the eggs and add them to mashed avocado and chopped tomatoes.  Cook the mix on a non-stick frying pan until nicely firm and then crisp it up until the grill.

Wheat-free pancakes

  • 384g of ground almond
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 3 large eggs
  • 100ml of unsweetened almond milk
  • 2 tablespoons of coconut oil

Thank god! We can have pancakes without the guilt, finally!

All you need to do is combine the ground almond, salt and baking soda in a bowl. In another bowl whisk the eggs, add the milk and oil together. Gradually mix the two bowls of ingredients together and add more milk if necessary. Cook with coconut oil on a frying pan for 3-4 minutes each side and serve with desired toppings.

5 ingredient granola bars

  • 120g of dates
  • 85g of honey
  • 85g of peanut butter
  • 120g of roasted almonds
  • 120g of rolled oats

Toast the rolled oats until golden brown – around 15 mins. Place oats, almonds and dates in a bowl. Warm peanut butter and honey in a pan on a very low heat and then pour oat mixture in on top.  Place evenly in a flat container and place in the fridge. Once set cut into bar squares.

Trending

by

There’s no doubt that once you embark on a journey to a fitter and healthier life the advice just starts rolling your direction from everywhere. It’s fantastic to have support if you’re attempting to overhaul your lifestyle, strength in numbers can be a very real sentiment.

However, in all of the tips and tricks handed out, there can sometimes be a few duds. We rounded up a list of some of the most common fitness myths that you can take with a pinch of salt.

If it doesn’t make you sore it’s not working.

 

Who made this What are you talking about? Burpees are FUN!! …. right? right !? www.kaylaitsines.com/guides

A photo posted by Kayla Itsines (@kayla_itsines) on

“Learning how to balance high-intensity workouts with moderate and low-intensity workouts is a crucial skill for creating a balanced, sustainable program,” says Jonathan Angelili, founder of TrainDeep.

Ab workouts will get you that coveted 6-pack

Nope. Trainers and nutrition experts have been telling us for years that you can’t choose where you will eliminate body fat. If you’re aiming for a flatter and firmer midsection, you need to revaluate your diet and incorporate high intensity interval training.

Never eat before a workout

Obviously tucking into a four course meal right before a long distance run isn’t going to end well. But you do need something to help fuel you through your exercise. Experts often suggest something like wholegrain toast with nut butters, or a banana if you fancy.

Cardio is essential no matter what you’re end goal may be

In fact spending hours on the treadmill can be counterproductive. Short bursts of high intensity workouts have been found to be more effective when it comes to fat burning.

It’s healthy because it’s gluten free!

This trend can be misleading, just because something is free of gluten does not automatically mean it is healthier. In fact you could end up creating an intolerance to gluten that you never had to begin with, which is not going to help you get fit, explains fitness blogger and personal trainer Aj Odudu.

No more carbs

No more fun. “Low-carb diets are only effective (and safe) for couch potatoes. Once you throw strength training, cardio or any type of sport into the mix, carbs become essential. Without them your workouts will suffer,” says fitness expert Jason Ferruggia.

‘I just want to be toned, so I can’t lift weights.’

Andrew Read of breakingmuscle.com explains why this phrase needs to disappear:  “What people really mean, in my experience, when they say ‘tone and shape’ is that they want to lose some body fat and make their muscles firmer.”

Trending

by

There’s one thing that we actually hate about the summer season; the bikini bod diets.

It feels like we’re inundated with the latest burn fat fast trends from January all the way through to September and while we love being fit and healthy, we also love Nutella.

Saying good bye to our favourite chocolate treats can be tough, but it’s all done in the name of health.

Deciding to cut out excess junk food is never easy, but finding healthier replacements can help ease the way for you. It's tempting to reach for the biscuit tin when that dreading afternoon slump hits, but now you can have something much healthier without sacrificing taste.

Hummus and crackers anyone? The Irish people have become obsessed with this protein filled snack as of late, and we think this might be taking it one step further. If you're one of the few who thought the spread didn’t seem so appealing we think we may have found the solution.

Chocolate flavoured hummus.

 

Get crazy this weekend and #dip your popcorn in some dark chocolate. Sweet & Salty Heaven.

A photo posted by Hope Foods (@hopefoods) on

Yes, it does sound bizarre, but reviews are excellent and apparently it’s one of the more tasty chocolate replacements out there. Yay! All of the flavour and none of the nasties that can totally derails your healthy eating plan.

 

A photo posted by Hope Foods (@hopefoods) on

Natural food company Hope Foods make the delicious spread which is also gluten and dairy free. There’s even a coconut flavour and they use all organic ingredients.

We’re keen to try it considering that it looks an awful lot like chocolate mousse, and that’s a big winner around these parts.

Trending

by

Probably one of the hardest parts of being healthy is swearing off bread. Even just typing the word bread makes us really really want some bread. 

But thankfully, there's an easy way of over-coming this craving and that is by making your own guilt free bread. 

This way you can still satisfy the bread craving, without any of the nasty ingredients that cause bloating and weight gain. 

The great thing about these breads is there are a few reoccurring ingredients, so once you buy them you will have plenty of use for them. 

For all of the recipes below, feel free to add your favourite nuts or seeds to give them an extra crunch. 

 

1. Banana bread​

  • 4 mashed bananas
  • 4 eggs
  • 140g almond butter
  • 4 tablespoons coconut oil
  • 75g cup coconut flour
  • 1 tablespoon cinnamon
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla
  • Pinch of sea salt

This one is our personal favourite as it satisfies your craving for bread and for something sweet all at the same time. 

All you have to do is combine your bananas, eggs, almond butter and coconut oil and mix them extremely well. Then simply add in your coconut flour and the remainder of the ingredients. Put the mix into a bread tin and bake for 50-55 minutes on 180C.

 

2. Sweet potato bread

  • 300g of cooked sweet potato
  • 110g of coconut flour
  • 3 eggs
  • 3 tablespoons of coconut milk
  • 1 teaspoon baking soda
  • Juice of half a lemon
  • Pinch of salt

This recipe is quick and easy so we love it! It feels like you are really indulging but it's extremely nutritious.

Once you have cooked the sweet potato, combine it with all of the other ingredients and pre heat your oven to 180C. Bake in the oven for 40 minute, then for a further 20 minutes while covered in tin foil. 

 

3. Yoghurt and oat bread

  • 1 large tub of low fat natural yogurt (500 ml)
  • 2 tubs of fine porridge oats 
  • 2 tsp of bread soda
  • ½ tsp salt
  • 1 egg
  • 1 tablespoon Fat Free Milk

This is another seriously food-proof recipe which we love.

For this one, simply place bread soda salt, and the yoghurt into a mixing bowl. You can then you the tub from the yoghurt to measure out two full tubs of porridge oats to add to the bowl and stir it all together thoroughly. Add beaten egg and milk and it's good to go. Bake at 180C for 50 minutes. 

 

Trending

by

In the last few years people have developed a love/hate relationship with carbs.

While some have abandoned them completely and get misty eyed at the mere mention of carbonara, others will proceed to tell you all about how great their life is now without them.

But did you know your locks might actually need carbs in order to unlock their most fabulous potential. Say what? Yes, it’s true.

Carbs are a source of energy that your body needs. Your hair cells grow rapidly, even though sometimes it doesn’t feel like it, so they need carbohydrates are necessary to promote growth and repair in the cells there.

 

A photo posted by Girls with Gluten (@girlswithgluten) on

According to Charlotte’s Book lacking carbs makes you tired, and your hair can start to feel the same way.

You can’t dismiss all carbs as being the same. Complex carbohydrates release energy slowly so you don’t get a sugar high associated with say, a full slice pan of white bread.

 

A photo posted by LEAH ITSINES (@leahitsines) on

Carbs that promote healthy cells and hair growth are things like brown rice, grains and whole-grain breads. Complex carbs are also full of fibre and other vitamins you need for a healthy diet anyway, so this is just a fabulous hair bonus.

 

A photo posted by KayleyMelissa (@kayleymelissa) on

Timing is also everything. Just like with all eating routines, if you go hours and hours without snacking your blood sugar drops. Not only will you be battling the struggles of the hangry person, but your hair will be challenged too.

This means that the cells receive less energy, so growth and repair takes longer, or may not take place at all. Start stocking up on some healthy complex carbohydrate snacks and let your hair live it’s best life.

Trending
© Copyright 2012-2024 - Shemazing.net. Déanta in Éirinn - Sheology.