I like stocking the fridge each week with delicious, easy to make, healthy sauces which are guaranteed to make any meal taste ridiculously tasty! This week, I have made my very own Satay Sauce which tastes so yummy over anything.
Give it a go and let me know how you find it.
- 70grams pure crunchy peanut butter (I like Pip & Nut)
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon oat milk or any milk
- 1 tablespoon tamari/soy sauce
- 1/2 tablespoon grated ginger
- 1 teaspoon chilli flakes
- 1 spring onion, finely chopped
- 4 tablespoons warm water
- a few drops of liquid stevia or honey (optional)
- salt & pepper to season
- Combine all ingredients together, once all mixed through place the Satay sauce in a sterilised jar and keep refrigerated.
Digestion is not only about the foods you eat but it is also about how you consume them as well as your daily activities.
Many of us think that digestive issues are only about the food and drink we consume but there is so much more to it than just that. Let’s put food aside for this article and talk about other ways in which you can support your digestive system. The below points are fantastic holistic ways you can improve your digestion;
- Mindful Eating – Eat sitting down with no screens in sight (you don’t need to be connected to your phone or laptop whilst eating). By visualizing your food your brain informs the stomach of digestive activities. I am huge advocate of mindful eating and always try my best to sit down away from my laptop and phone even when I am in a rush! How many times have you eaten something, a packet of nuts lets just say for the sake of the argument, then you look down and they are all gone and you hadn’t even realised you had eaten them?!Take control over your eating habits and pay attention to what you are eating, enjoy your meal, sit down and pay attention to the flavours, textures and smells. Listen to your body and learn to stop when you are full. I know it sounds silly but when you are eating, try and just eat and stop everything else you are doing – get rid of the distractions!
- Chew your food – It sounds so simple however a lot of us don’t do it. Learn to slow down and chew your food. The process of digestion starts with visualising and then chewing your food, chewing breaks down your food into smaller particles which therefore make them a lot easier to digest. Chewing also signals the body to start the digestion process by coating your food with saliva and informing the stomach to produce stomach acid to ensure proper digestion. By not chewing your food properly it can lead to bloating and over eating! Research shows that chewing your food and taking longer to consume your meal will result in you eating less preventing any weight gain – bonus!
- Movement – Get your body moving on a daily basis. I love the term, movement = movement! Regular exercise and getting your body moving helps keep food moving through your digestive system as well as reduces constipation. Go for a walk on you lunch break after you’ve eaten your meal, wake up early and do some stretches and breathing techniques on your living room floor. It doesn’t have to be high intensity, the main thing is to try and get your body moving more on a daily basis and minimise the amount you sit down at your desk or in your car.
- Squat –Did you know that about 1 in 7 adults suffer from chronic constipation – that is a huge amount! As human beings, we were designed to squat and not sit upright on the toilet. When we squat, gravity does most of the work as the weight of our torso presses against our thighs which then compresses against our colon. My advice to you is, if you are having problem pooping – squat down on your bathroom floor in the morning upon awakening, take 10 deep slow breaths in through the nose and out through the move. Once you have completed the 10 breathes, then get up and go to the toilet. I can guarantee you it will help you go to the loo! If you are after more help then check out the amazing ‘squatty potty’ online! I keep hearing many good things!
Take control over your habits today by applying the above simple principles. I think it is so important to get the fundamentals right first and then incorporating a diet packed full of fibre, wholefoods and lots of water to compliments it.
If you have any questions, please don’t hesitate to contact me privately.
6 healthy lifestyle habits to start incorporating today to help you on your weight loss journey
It’s that time of year where everyone is ramping up their exercise regime and trying to get their bodies summer ready! It can become quite obsessive, unhealthy and unsustainable.
Outlined below are my top tips on creating healthy and simple lifestyle changes for the long run and not just a quick fix for that summer holiday you have coming up!
- Exercise and nutrition – First things first, you can’t out train a bad diet so make sure you combine nutrition along with exercise. It really doesn’t have to be complicated, go back to basics and make smart decisions. Don’t wreak havoc on your system by drastically cutting back on your food intake or trying to get to the gym twice a day leading up to your holiday. Start by moving more throughout the day and being aware of what is on your plate, eat more whole foods and avoid any packaged, deep fried or highly processed sugary foods!
- Drink more water – Don’t underestimate the power of water, our bodies are made up of 60% water making it an essential component to our diet. Staying well hydrated can provide us with many health benefits such as glowing skin, well-functioning organs, healthier teeth, bones and joints as well as maintaining a healthy urinary tract and digestive system! Drinking sufficient amounts of water can also help curb hunger as most the times when we feel hungry we are in fact thirsty.
- Portion control – This is one thing I struggle with big time – I think most of us do! It is so easy to over eat. A few of my tips are to serve yourself dinner then pack away any leftovers you may have immediately to prevent you from going in for round 2. Use a smaller plate, eat slowly and be mindful of your food – It really does make a difference to your satiety if you actually acknowledge your food rather than inhaling it! Lastly use the rule of palm when serving your meals so you don’t over do it.
- Eat protein with every meal – Protein is essential for a good body composition as it sustains lean muscle mass, it can also help keep you fuller for longer as the body takes longer to digest protein. Try and eat protein first thing in the morning and with every meal/snack thereafter. Protein is found in an array of foods, not only animal products. If you are vegetarian or vegan, read the following blog post I did on vegan protein sources, I try to include these into my diet each week as not only are they packed with protein they also contain many other vitamins and minerals we need for optimum health! https://lifestylelucy.net/2017/04/05/top-5-vegan-based-protein-sources/
- Meal prep – Cooking at home and preparing your meals in advance allows you to portion control and know exactly what goes into every meal which can provide an array of health benefits to help nourish your body and keep you on track. It is also a great way to save time and make smarter choices about what goes into your body. Check out the following blog post for all things meal prep – https://lifestylelucy.net/2017/03/11/the-benefits-of-meal-preparation-part-1/
- Never skip a meal – 9 times out of 10 skipping a meal will generally backfire. You may think you are eating less calories but randomly skipping meals can cause a lot more harm on your metabolism and create a hormonal imbalance. If you don’t enjoy eating breakfast then start your day with a handful of nuts, a small yoghurt or even just a small piece of fruit. Make time for each meal, even if you are busy at work – set aside 15 minutes to eat your meal to help fuel you for the hours ahead!
I hope these tips have been informative and will help you along your journey, try your best to apply the above points into your daily routine today and let me know how you get on. Small changes and creating new habits are the key to weight loss, don’t go yoyo dieting or get sucked into the fad diets.
Create a healthy sustainable lifestyle than you can maintain forever!
As I start to write this blog post on the health benefits of avocados, my mouth is watering and all I can think of is making a big plate of zesty, smashed avocado with the perfectly poached egg – because who doesn’t love the addition of avocado to their breakfast. So tasty, nutritious and creamy!
Believe it or not avocados are extremely versatile. I love to make all sorts of dishes with them. I like to blitz them up into a creamy salad dressing or pasta sauce, bake them in the oven or make a yummy guacamole with them when entertaining family and friends! You can finely slice them and add to salads, wraps or a homemade Mexican feast! Did you know you can even buy avocado oil too which is absolutely delicious!
So what are the health benefits of avocados?
Healthy fats –
Avocados are made up of heart healthy fats (omega 3s and mono-unsaturated fats) with roughly 20 grams of fat per fruit. Mono-unsaturated fats are easily burned by the body for energy and may help to lower bad cholesterol (LDL’s) and increase good cholesterol (HDL’s). Many important vitamins are fat soluble vitamins (Vitamins A, D, E & K) meaning we need to eat healthy fats such as avocados so that we can absorb these vitamins and nourish our bodies.
Weight loss –
Avocados also contain lots of fiber with about 27% of the recommended daily dosage in just one fruit. Fibre is a big part in weight loss and your metabolic health, it can help you remain regular and prevent any blood sugar spikes! The fat content in avocado can also make you feel satisfied and full which helps keep your hunger at bay!
Avocados contain many micronutrients (vitamins and minerals). They have more potassium than a banana which helps regulate blood pressure levels. They contain vitamin E, B Vitamins and Folic Acid which is beneficial for those trying to fall pregnant and even help during pregnancy!
Avocados are a real super food and should be included into everyone’s diet, just make sure you don’t over do them if you are trying to loose weight because although they are rich, creamy and nutritious they are also quite high in calories.
What are your favourite ways of including this humble fruit into your diet? Let me know in the comments below.