Changing your eating habits is something you will likely want to do as the warmer season is upon us. Once winter is over and we are looking forward to a fresh new season - lots of us are looking to shed some pounds and get that perfect summer body.
As you may already know, food is a huge part of weight loss as well as positive body transformation. Eating healthy foods is such an important thing to do and today we want to share some mouthwatering recipes that are also nutritious and will provide you with delicious and healthy meals.
Green goodness sandwich
If you are looking for a hearty and filling lunch option for days in the office or even just at home - this green goodness sandwich is exactly what you need. With a myriad of vegetables, this is a healthy and nutritious option for your lunchtime meal.
Ingredients:
2 slices seeded or rye bread
2 tbsp pesto
½ green bell pepper
Handful spinach
1 slice beef tomato
2 slices cucumber
Handful watercress
Toast the bread lightly and allow to cool for 5 minutes.
Slice bell pepper into thin slices. You can optionally roast the pepper for 10 minutes before to get a caramelised flavour.
Spread pesto on each slice of bread.
Assemble the sandwich - add spinach, cucumber, pepper, tomato and then cress onto the bread, topping with the lid. Cut in half and wrap up for lunch. You can prepare this the day before and refrigerate overnight.
Greek chicken pittas
Chicken is a wonderful ingredient that is incredibly versatile - and one of the tastiest ways to eat chicken is to pan fry it with spices and herbs. This Greek chicken is succulent and flavourful and goes perfectly in a pitta for a healthy dinner time recipe.
Ingredients:
2 chicken breasts
2 tbsp olive oil
1 tbsp tarragon
1 tbsp oregano
1 tbsp cumin
4 wholemeal pitta breads
4 slices halloumi
4 cherry tomatoes
12 slices cucumber
Handful spinach
Houmous
Tzatziki
Butterfly the chicken breasts and place in a ziplock bag. Add olive oil and spices and shake until coated.
Preheat a frying pan, and add the chicken. Cook for 4 minutes before turning over. Don’t fuss over the chicken as it cooks - allow it to do its thing!
In another frying pan, add your halloumi slices and fry for a few minutes on each side.
Toast the pitta breads until the pocket opens but the pitta is still soft to the touch. Slice open.
Spread some Houmous on the inside of your pitta pocket, and then add spinach, chopped tomatoes and cucumber. Add a small dollop of tzatziki.
Cut the chicken into small strips and ensure it is all cooked. Remove from the heat.
Add a halloumi slice to each pitta, and then fill the remaining space with chicken. Serve as your main meal for a protein filled food that is sure to impress.
Herby steak salad
It is important to stay healthy and look after our bodies - and steak is a great source of protein for working out. Even if you might need to look at dentists near me after getting steak in your teeth it is well worth it for this recipe!
Ingredients:
225g rump steak
3 tbsp Olive oil
1 tbsp red wine vinegar
Chopped herbs (basil, thyme, parsley)
1 chopped garlic clove
Salt and pepper
200g romaine lettuce
100g spinach
Handful cherry tomatoes
50g grated carrot
In a jar with a lid - add your red wine vinegar, 2 tbsp olive oil, herbs, and garlic. Place a lid on securely and shake until combined - this will be your salad dressing.
Take your rump steak out of the fridge and allow it to come to room temperature for 15 minutes. Preheat a frying pan to smoking. Coat the steak in oil and salt and pepper.
Add the steak to the pan and cook to your liking. For medium this would be 2 minutes on each side.
Chop your tomatoes and lettuce and add to a bowl with grated carrot and spinach.
Once the steak is rested, slice into thin pieces and then add to your salad bowl. Pour over the dressing and leave some for another time if you like. Enjoy!
Slow cooker curry
Curry is a heart dish but it can also be a healthy one. This combination of vegetables and chicken is the ideal choice for you if you are on a diet.
Ingredients
2 chicken breasts
1 large sweet potato
1 courgette/ zucchini
1 white onion
1 tbsp ginger paste
1 tbsp garlic paste
1 red chilli
1 tin chopped tomatoes
100ml coconut milk
1 tbsp garam masala
1 tbsp cumin
1 tsp paprika
1 tsp ginger
1 tsp turmeric
Chop sweet potato and courgette into small chunks, drizzle with olive oil - and roast for 30 minutes at 220C.
Chop chicken into small pieces and season with salt and pepper. Pan fry for 8 minutes until cooked through. Remove from the pan.
Chop your onion into large chunks and place into a blender along with the chilli, ginger paste, and garlic paste. Add a drizzle of oil and blend until smooth.
Add mixture to the pan with some oil and sweat for 8-10 minutes.
In a small bowl, mix spices with water to form a paste and add to the pan. Stir for 1 minute.
Add chicken back in and the veggies and add chopped tomatoes and coconut milk. Top up with a small amount of water and then simmer for 20 minutes.
Serve with rice and your own homemade naan bread for a simple weekday meal.
Low carb lasagna
Lasagna is often seen as a no go for dieters - however this simple version is diet friendly and will allow you to enjoy a hearty meal during the week without worrying about carbs.
Ingredients:
500g turkey mince
3 large courgettes/ zucchinis
1 run chopped tomatoes
1 tbsp tomato paste
2 tbsp mixed herbs
1 stick celery
1 carrot
1 small white onion
1 clove garlic
200g mozzarella cheese
200g ricotta
100g Parmesan
Chop up the celery, carrot, and onion into chunks and add to a food processor with garlic. Pulse until small chunks. Add to a saucepan with olive oil and sweat for 8 minutes.
Add the herbs and turkey mince to the pan and cook through.
Add tomato paste and chopped tomatoes - bring to a boil, then simmer for 45 minutes.
Once the sauce is done we can start to assemble the lasagna.
Slice your courgettes/ zucchinis thinly - these will be your pasta noodles.
To assemble - spoon a small amount of sauce into a dish, then cover with your courgette, and add a small amount of ricotta and mozzarella. Repeat. Once done - top with mozzarella and parmesan.
Bake for 25 minutes at 220C.
Meat free koftas
If you love the idea of koftas for a weekend meal but you don’t want the fat; this recipe is ideal and it will feel like the ultimate cheat meal with all fresh ingredients.
Ingredients:
500g meatless mince
1 spring onion
2 tbsp cumin
Vegetable oil for frying
4 wholemeal pitta breads
200ml natural yogurt
1 handful mint
2 tbsp jalapeño slices
⅓ cucumber
4 cherry tomatoes
Hot sauce
Chop the spring onion into small pieces. In a bowl - add spring onion, cumin, and meatless mince. Mix well and shape into small sausage shapes. This should make between 16 -20. Place on a baking sheet and into the fridge for 30 minutes to firm up.
In the meantime - make a spicy salsa by chopping up jalapeño slices, cherry tomatoes, and deserving and chopping cucumber. You want very small pieces here so make sure to chop it up small. Add a small drizzle of olive oil and put to the side.
Make a mint yogurt by chopping your mint finely and adding to the yogurt. Mix well.
Heat up a frying pan with an inch of oil.
Add koftas in small batches and fry for a few minutes on all sides.
Toast your pitta breads and slice open.
To assemble - add a small dollop of mint yogurt, followed by 2 koftas, followed by a bit of salsa to the pitta. Drizzle with some hot sauce and enjoy!
Sticky chicken stir fry
This simple chicken stir fry is the ideal choice for anyone on a diet.
Ingredients:
2 chicken breasts, chopped
1 tbsp Chinese five spice
1 tbsp honey
2 tbsp dark soy sauce
1 tbsp mirin
100g bean sprouts
100g veggies (peppers, mange tout, baby corn)
200g wholemeal noodles
In a wok, heat some oil and add your chopped chicken. Season with Chinese five spice and fry until cooked.
Add soy sauce, mirin, and honey to the pan and stir. Add more honey to taste and allow to thicken slightly.
Boil water in a pan and cook noodles according to package instructions. Drain and leave in warm water. This keeps them soft.
Add veggies to the pan and site fry for a couple of minutes. Add noodles and mix. Serve.
Image Courtesy of Pixabay
As we continue to endure a global pandemic, we are all susceptible to down days where we can feel more anxious than usual as depression hits. For some people, this could be a sign of a more serious disorder and you might want to consult a doctor, but for most, the feelings are fleeting and can be alleviated with some simple methods.
As we begin to come out of the pandemic the end is still not near and we have a long way to go before it is. Even when most people have been vaccinated, the world could take some time to return to a normal routine so we might have to stay strong and look after ourselves.
Some of the easiest and immediate methods include:
Staying hygienic
Clearing your head
Doing some work
Personal hygiene has literally never been more important but a clear sign that all is not well is letting this slide while ridding your mind of unwanted stress can be done in a variety of ways and working is a proven method of elevating your mood.
Look After Yourself
The Personal Care Industry need not suffer as you keep yourself glowing and healthy and a key part of looking after yourself is keeping yourself clean and tidy. While this certainly includes taking a daily shower or bath, it also includes dental hygiene, grooming and makeup for the ladies.
Personal hygiene prevents all kinds of nasty infections and care should be taken to wash private areas properly every day as well as brushing teeth twice a day, once in the morning and once in the evening for two minutes. “Look good, feel great” is an old saying but one that has stuck around because it is true. Even if you aren’t going anywhere, just getting clean, shaving and making yourself presentable makes you feel better about yourself and should be done every day when possible, unless you are ill.
Do What Feels Good
There are many ways of clearing one’s head and everyone has a preferred activity for relaxing. Some people meditate, some exercise and others listen to thrash metal on headphones turned to 11. Whatever it is that you enjoy doing, make a point of doing it as often as you can when you have free time as all work and no play makes Jack a dull boy.
Currently, the leisure activities we are used to are all closed but parks and recreation areas are open in most places. Taking a 10-minute walk in a park can do wonders for the mind since it combines many things that are good for us. Walking is an exercise that releases natural feel-good chemicals, fresh air allows more oxygen to reach the brain resulting in increased cognitive functions and sunlight provides vitamin D, which might be lacking while being stuck inside.
Keep Yourself Busy
Another way of releasing feel-good chemicals in the brain is to work on something. The great feeling of accomplishment that provides a sense of achievement and confidence in oneself is actually serotonin being released into the brain that occurs when doing something that you feel is meaningful or enjoyable, such as completing a hard day's work.
You might also be working from home right now and it can be difficult to perform since you have no superior to contend with and need to essentially be your own boss. The best way to approach working from home is to treat it just as you would going to the office or place of work; get up at the same time, get yourself ready and some even find it useful to dress for work and operate around the same schedule as they would normally.
Traveling is a great way to escape the daily norm. When you see more of something, it starts to feel casual and monotonous. Through travels, this bond breaks even if for a while.
Unfortunately, it is not the same for all. People who suffer anxiety attacks during their travels tend to dread the traveling experience.
Their hearts pound faster and stronger
Some sicken and diarrhea
Others are restless and easily agitated
No matter your symptoms, there are simple ways to manage your travel anxiety better so that you can enjoy traveling more.
Here are the best ones.
Identify Your Triggers
Triggers often differ among individuals. Perhaps you’re afraid of what flying might do to your body, while another is scared of even planning, let alone undertaking the journey.
No matter the signs you show, one thing that’s for sure is that you must first spot the triggers to better cope with the condition.
After all, you don’t want to live your life in one place just because you fear traveling, right?
Here’s how to correctly identify and manage the silent triggers in your life:
Listen to Your Mind and Body
A significant step to identifying your triggers is paying attention to situations that evoke anxious emotion. If the thought of boarding a plane scares the hell out of you, then it’s your silent trigger.
Once you spot your trigger, it becomes easier to apply useful yet straightforward solutions such as CBD gummies for anxiety to manage fearful situations better.
Trace the Origin
Different situations in your life might cause you to develop anxiety attacks during your travels. Perhaps it’s due to an accident you encountered when you were little or a movie you saw that influenced your journey.
In any case, tracing the roots of your phobia for traveling is essential to coping altogether.
Develop Curiosity
Perhaps you may not identify your anxiety trigger immediately. However, develop a nose for knowing more about what silently triggers your fear of travels, and it will eventually come to you at the right time.
Plan for Any Scenario
Various scenarios like running out of money, getting lost, or falling ill while on a trip are enough to give you anxiety attacks. However, effective prior planning for such circumstances helps you feel more confident about going.
For example, if you’re afraid of running out of cash in a foreign land, carrying a credit card, or having an emergency dial number on standby will calm you down.
While it’s entirely impossible to stay on top of every situation completely, you can low-key effectively manage public panic attack by:
Have a “Calming Down Kit”
This calm down kit briefly should include:
Essential oils
Smooth stones
Mints
Coloring book
These items slow down your breathing, leaving you calmer and connected to the present.
Get a Safe Space
The negative effect of a crowded place can trigger an attack. While it’s always tricky to safely get out of such situations, you have to drag yourself, if need be, to a quiet, calmer environment, preferably one with plenty of fresh air.
Stay Grounded
When you experience an anxiety attack in a public place and can’t get yourself out in time, it is best to stay where you are. During this time, perform routine care mechanisms such as slowing down your breathing by inhaling and exhaling in patterns and drinking a hot or cold beverage to soothe your emotions.
When you’re feeling all better, you can proceed with your traveling experience as scheduled.
Work With the Anxiety
Sometimes the best way to minimize the occurrence of your anxiety is to find common ground. At this point, you’ve accepted that panics are part of you and develop tricks to cope.
For example, if you realize and accept that flying alone is impossible, you can counter this by bringing a friend along with you.
Working together with your anxiety and not against it means:
Carrying Plenty Distractions
Find a way to get your mind busy or distracted, especially when traveling. You can listen to music during your flight, play video games or read a book. Whatever you do, ensure it shifts your mind from the thought of traveling.
Practice Relaxation
Although there are different ways to calm your body, mind, and spirit, very few beat meditation. With meditating, you can even do it silently while on a plane.
Chanting mantras, going for massages to relax muscles, and deep breaths are effective ways of relaxing.
Consider Treatment
If you’re seriously considering a life of travel, you can seek treatment options available. Therapy also helps cope with anxiety issues.
Final Thoughts
When you’re anxious, you barely enjoy any moment of your trip. If you’ve had a bad experience with anxiety during a trip, or struggle with the idea of traveling for the first time, use the above tips to manage anxiety better as you travel.
