Be a Healthier You

Posts Tagged ‘healthy

HERE IT IS!!!!

http://www.beahealthieryou.co.uk is still under construction but will be with you guys as soon as I can finish it!

It will include all of your favourite recipes, videos, and healthy eating articles from the blog here, plus some new material too!

Keep your eyes peeled for more updates and the grand unveiling!!

 

So, to celebrate Canada Day I thought I would share some food inspiration with you guys.

A great healthy treat to get you all in the spirit of the day!!

On my travels I quickly learned of this hugely popular Canadian dish. Fries, cheese curds and gravy. Not a totally unfamiliar concept to a Brit as we do love our cheesy chips and gravy. So, here comes the healthification process…

HEALTHY POUTINE:

  • Preheat oven at 400F/200C/Gas mark 6.
  • Peel and cut potatoes into thick fries (yes, we’re making them ourselves!). Allow max 2 medium potatoes per person.
  • Arrange the fries on a hot oven tray. Allow a finger-width space between the fries so that they cook evenly.
  • Spray with 1-cal oil or a little olive oil and season with salt and pepper.
  • Pop in the oven for 45 minutes, turning every 15 minutes or so.  Remember, the thicker they are cut the longer they will take so if you prefer skinny fries they will need less time!
  • For the gravy: heat 500ml low sodium stock, 2 tbsp balsamic vinegar, and 1tbsp flour over a medium heat until the gravy begins to thicken, then reduce the heat. *Taste as you go adding extra flour for a thicker gravy, or extra stock if the vinegar flavour is too strong.*
  • For the curds: low fat mozzarella cheese.
  • Once the fries are cooked, serve them in a bowl with a little mozzarella crumbled over the top and finish with your delicious homemade gravy (any leftover gravy can be frozen).

Portion size is key here if you really want to keep control of your calories – be mindful of how much cheese you use as this can really add up!

Enjoy!! Happy Canada Day!!  :)

What are some of your favourite food swaps???

Here are some of my suggestions:

Swap potato chips/crisps for plain unsalted nuts

  • Fewer calories
  • Lower in salt
  • High in good fats and protein

Swap milk chocolate for dark chocolate

  • Lower in saturated fat
  • Lower in sugar
  • High in antioxidants

Swap ice cream for homemade smoothies and ice cream

  • Lower in fat
  • Lower in refined sugar
  • High in vitamins and minerals

Swap sugar and maple syrup for agave nectar or honey

  • Lower in processed sugar
  • Lower Glycaemic Index (agave)
  • High in immune-boosting properties

Swap whole milk for semi-skimmed, 1%, or skim milk

  • Lower in fat
  • Fewer calories
  • Same calcium content

Swap medium strength cheese for extra strong,                                     blue, cottage, or low fat soft cheeses

  • Lower in fat
  • Fewer calories
  • Strong cheeses give more flavour in smaller quantities

Swap sweeteners for natural flavourings like                                       cinnamon, nutmeg, cardamom and all spice

  • Zero calories
  • Zero fats and sugars
  • Much cheaper

Swap pastry and cream based desserts for fruits and natural yogurt (sprinkle with grated dark chocolate to curb cravings)

  • Fewer calores
  • Lower in fat and refined sugar
  • High in protein and vitamins and minerals

For ideas on healthy drink swaps

Do you know your 5-a-day?

beahealthieryou

Check these out:

English: Oriental meatballs.

A great read if you’re struggling to understand why you eat the wrong things, or eat when you’re not hungry.

LIFE TRAINING WITH CRYSTAL

eat it upYou are what you eat.  Most of us have heard this reiterated since childhood.  We’ve probably put it to use ourselves, in an attempt to discourage “unhealthy” eating habits.

Why we eat, is just as important as what we eat. 

You are on your way home from work, which happens to be a 90 minute commute.  Today traffic is being rerouted, bypassing your exit.  Your little one should have been picked up 15 minutes ago, and the sitter wants to know “how much longer?”   Your eldest son has football practice, and is now contending with the sitter for you to pick up his call.  Your husband is also waiting to be heard, but his call gets dropped.  You finally make it off the expressway.  Your husband called back, and is on his way to the sitter.  Your son phones again–but this time it’s to tell you football practice is Thursday; today is Tuesday.  You…

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Do you take sugar in your tea or coffee?? You could be consuming anywhere up to 500 kcal extra EVERY DAY!!

2 teaspoons of sugar is equivalent to 47kcal, and so if you are drinking five coffees a day you’re looking at an indulgence of 250kcals. The equivalent of a bowl of cereal with milk, or 1 banana, 2 apples, and 2 oranges!!!

Additionally, if you take milk ensure you are buying semi-skimmed or skimmed milk, and not whole. Whole milk is only recommended for toddlers who need a higher fat diet. All the calcium found in milk is contained within the water part and so removing the cream will not affect the calcium levels!

And if you only drink soft drinks don’t think you’re off the hook…

While diet sodas may contain a low or no sugar content, research has shown that the sweeteners used to replace sugar only serve to retain your sweet tooth. Try to reduce your intake slowly, rather than going cold turkey. As with many addictive substances trying to quit overnight can lead to serious withdrawal symptoms such as headaches and sugar cravings.

What about fruit juice, though? That’s healthy, isn’t it?

Many of the cartons of juice you buy in your local supermarket contain hidden sugars. Always read the packaging, if it says ‘juice drink’ then expect to see added sugars in the ingredients list.

Well, I only drink flavoured water…

And rather than spending money buying flavoured water, which also contain sweeteners (and often added sugar), why not try adding a few slices of lemon or some berries to your water bottle.

I know alcohol’s bad, but everything in moderation, right?

Did you know that alcohol contains almost as many calories per gram as fat, and almost twice the calories of carbohydrates and protein.

Two bottles of beer contain as many calories as a sirloin steak…

And one pint of cider is equivalent to eating a sugary doughnut!

A glass of red wine definitely has some health benefits, but so does 1 piece of dark chocolate, and you wouldn’t eat a whole sharing size block, would you? Yet many of us are happy to guzzle down up to 3 bottles over the weekend. One large glass of red wine contains 175kcal, equivalent to two low-fat yogurts or a small bar of chocolate. WOW!

Any eye-openers in there??

There are definitely ways to reach your 6-8 glasses of water per day, without having to drink it in its purest form. So have some fun experimenting with ways to make water tastier without adding excessive levels of sugar or sweeteners!

Try to make the healthiest choices, particularly when you know you will be drinking larger quantities than usual. Replace sugar-laden cider or beer with white spirits. and replace soda with fruit juice.

There are lots of small ways you can make big differences to what you drink, and they don’t have to be expensive or boring!

Have fun experimenting, and feel free to share this article with friends and family.

 

Coming soon: Food myths debunked

Is it even possible.. A delicious healthy coleslaw with only 3 ingredients and less than 100 calories in the whole dressing??!!!

Well, yes, it is. Because I just made it! Go have a watch and see what you think!

Also, check out my 100 calories soufflés!!

So, my new video is almost here… Less than 30 minutes until it goes live on YouTube!!

In the meantime, if you haven’t seen it already, please enjoy my first video – two ingredient soufflés!!

Super quick, super easy, and super tasty.

Uses only two ingredients:
2 eggs (separated)
1 cup (80ml) agave nectar or honey

Add ground ginger for a gingerbread souffle!

Add cinnamon for a spicier flavour!

For a savoury soufflé use things like spring onions, ham, hard cheese, mustard.


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