Posts Tagged ‘Diet’

Fat be gone but fats be good!

Ok so lets talk about the fat facts! Fat on your waistline not good – get rid! But it’s also important to know that some fats are good for you and will help you lose weight. Right here goes;

Trans fats are bad and so are some saturated fats because it raises your cholesterol levels and increases the risk of heart disease. These are the fats you will find in pre-prepared supermarket meals, fried foods, sweets, and margarine.

Monounsaturated & polyunsaturated fats = good ๐Ÿ™‚ These will reduce your cholesterol levels and reduce the risk of heart disease. These are the fats you will find nuts, oily fish, avocados, soy and tofu.

Don’t be fooled into thinking “Fatย Free” or “Low Fat” meals are better for you. If you look at the packaging you will probably find that the sugar levels or carbohydrate levels are sky high. This is counter productive.

People always question butter and dairy – good fat or bad fat? These fall into the saturated fats category. We are always told these are bad (which is true if you already have high cholesterol or heart disease – always speak with your doctor who knows and can advise on your specific situation if you are ever unsure), but in most cases these “questionable fats” provide a great source or calcium and protein, so the good qualities of these in my opinion hugely outweigh the bad fat qualities associated with them.

Another handy tip for butter and the reason why lots of people prefer to use margarine is because of the spreadability of butter. Sooooo infuriating when trying to use hard butter. Buy a butter bell! This means you can keep the butter soft and ย spreadable but fresh ๐Ÿ™‚

 

Love Roo xx

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Nuts About Nuts

OMG! I hate it when I’ve eaten a healthy meal yet for some reason between meals I am still absolutely starving!! No fair ๐Ÿ™ We’ve all been there so here are a few of the wonderful nuts that you can eat as a snack, just a handful though (you can’t devour the whole packet as tempting as it feels!). All of the nuts listed below are on the paleo approved list, so go nuts!

  • Almonds
  • Cashews
  • Hazelnuts
  • Pecans
  • Pine Nuts
  • Pumpkin Seeds
  • Sunflower Seeds
  • Macadamia Nut
  • Walnuts

You will probably see that my beloved peanut (and therefore peanut butter) is not listed above. My diet is as close to paleo as I can manage, and I take my hat off to the people who can eat purely paleo, but the benefits of eating peanut butter in my opinion strongly out weigh the reasons to not eat it so I still use it as part of my diet.

 

Love Roo xx

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Peanut Butter and the ‘F’ Word

Peanut butter has become a saviour to me. I had always stayed away from it before as everyone always say it’s bad because it’s full of that ‘F’ word; FAT! ARGGGGHHHHHHHH! Fear not, this is actually a wonder product. Yes it has fat but it’s good fat and has more fat in it than saturated fats ๐Ÿ™‚ Peanut butter is packed with nutrients; protein, fibre, healthy fat and potassium.

What makes it even better is that it makes you feel fuller for longer and so stops you wanting to snack.

To make sure you have the best option ALWAYS make sure you choose 100% peanut butter, as this means there won’t be any added palm oil or added sweeteners and you know you will be eating a completely raw and natural product ๐Ÿ™‚

 

Love Roo xx

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Healthy Fajitas

Healthy Fajitas

Ingredients:

  • 2 tbsp chilli powder
  • 2 tbsp paprika
  • 1 tbsp corriander
  • 1 tbsp cinnamon
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 6 – 8 chicken breasts
  • 1 red onion
  • 1/2 red, 1/2 yellow and 1/2 green pepper
  • 1 tbsp coconut oil
  • 1/2 lime
  • Little gem lettuce

Method:

1. Firstly mix all of the spices together to make a fajita seasoning mix

2. Chop the chicken into small chunks

3. Rub the seasoning mix into the raw chicken.

4. Heat the coconut oil in a pan on the hob, then add and saute the onion.

5. Then add the chicken fajita mixture and reduce the heat – you don’t want the spices to burn!

6. Add the peppers – I add them quite late as I like them still quite crispy, if you prefer them softer add them a little earlier

7. Cook the chicken for around 20 minutes until it is cooked through.

8. Serve and use the leaves from the little gem lettuce as an alternative to a tortilla wrap

 

Love Roo xx

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Peanut Flapjacks

These are my favourite! I found it soooooo hard giving up eating toast for breakfast every day (that’s now a 1 off weekend day treat for me these days!) but these amazing little flapjacks have been a life saver!

Ingredients:

  • 1 cup peanut butter (or almond butter for paleo option) – Make sure you use 100% peanut butter and not one with palm oil in it
  • 2 1/2 cups oats
  • 1/3 cup of honey – Make sure you use 100% raw / pure honey

Method:

1. Put the peanut butter and honey in to a bowl and mix together

2. Gradually add the oats until it is all mixed together and is gelled together but not too sticky

2.5 If you want to add extra ingredients like berries then add them at this stage. I just prefer the peanut version ๐Ÿ™‚

3. Spread the mixture into a tray and pop in the fridge overnight.

4. In the morning once the mixture has solidified chop up into small bite size pieces and then they are ready for breakfast or as a healthy snack during the day.

 

Love Roo xx

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Garam Masala

Ingredients

  • 6 – 8 chicken breasts
  • 1 tbsp coconut oil
  • 1 red onion, diced
  • 2 tbsp tomato paste
  • 1 can coconut milk
  • 1 carton of crushed tomatoes
  • 3 tbsp finely chopped garlic
  • 1 tbsp paprika
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 1 tbsp cinnamon
  • 1 tsp garam masala (an Indian spice blend)
  • 1 tbsp turmeric

1. Add the coconut oil to the pan and quickly fry the onion

2. Once the onion has softened add all of the ingredients except the chicken and stir whilst bringing to a simmer.

3. Once simmering add the chicken and reduce the heat, cover and leave to cook for 1 hour stirring occasionally.

4. Serve with either quinoa or cauliflower rice

 

Love Roo xx

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What a lovely bunch of coconuts!

Coconuts

 

Coconuts and I definitely have a love / hate relationship! As a child the only purpose for a coconut was for it to be hollowed out and bashed together to make the sound of horses galloping! And that’s where my love started and ended. I was never really keen on the taste and that was mainly because of Bounty chocolate bars, even now I can’t touch them.

The point of me telling you how I felt about the taste of coconut is to illustrate just how much a person can change. This is one of my top wonder products and I couldn’t imagine my diet without them! No, seriously!

I use coconut oil for frying. I get all of the natural goodness of the oil and very little of the flavour gets stuck in the food.

The same goes for coconut milk. I use this when making curry’s in particular and I swear by it. Make sure you check out my Thai Green Curry Recipe and my Garam Masala Recipe for some tips on yummy coconutty food ๐Ÿ™‚

So why did I add coconuts to my diet when I apparently despised the taste of them before:

1. Firstly and most honestly I will tell you that I wanted to follow a paleo diet and this was allowed.

2. It boosts metabolism and will increase your energy. This means it will more likely be burned as fuel rather than your body storing it as fat (weight loss from eating bonus!).

3. Coconut water provides a natural source of electrolytes which is what can be found in energy drinks and is great at keeping your body hydrated during low intensity workouts.

4. Coconut oil is a multi purpose product. It stores as a solid at room temperature and melts when heated in the pan. It’s also super useful in the bathroom as a hair mask for those times when you run out of conditioner!!

5. And finally coconut flour lowers the glycemic index so is great for using in your baking. Great for diabetics.

What’s not to love about the coconut?! I heart coconuts! Viva la coconut!

 

Love Roo xx

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