Follow our new page @healthymealtoday for the best recipes and meal ideas!
The power of switching your diet to more whole foods and less processed foods 🍎 🥒🥕🥑 🍳*Swipe to see 3 more examples*
Here are some powerful examples of how not only switching to more whole foods will help your waist line but it will also help your overall health.
Don’t just take my word for it though. In this feb 2019 randomized controlled trial, ultra-processed diets caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet. (1)
Another feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultraprocessed foods w with a higher risk of all-cause mortality. (About a 14% high risk of all-cause mortality for every 10% increase in processed foods) (2).
A 2014 study by Public Health Nutrition found that people who cook at home 6-7 nights a week compared to those who eat out often, save on average 150 calories per day - that’s 1,050 calories a week! Not to mention the hydrogenated oils, fillers & added sodium you avoid by cooking your own food. (3)
Now, it’s not about being perfect! If most of your diet comes from whole foods and trusted brands that have minimally processed ingredients, there will still be room for fun foods when the occasion strikes or if you want a tasty teat.
If you’re not sure how to get started, here are some of my tips to start switching to a more unprocessed diet:
(1) stop drinking your calories (aside from low sugar kombuchas & high quality protein shakes), (2) make a habit of grocery shopping every week (3) start a meal prep routine (4) cook more dinners at home (5) try remaking some of you favorite desserts from scratch in the
Credit- @meowmeix .
22 hours ago
FAT SOURCES: WHY DON'T I EAT OIL? 🤔🥄👇🏼What is the difference between consuming fat in the form of oil OR whole plant based foods. I consume carbs, protein and fats in almost every meal, but I try to get these from whole foods. For example my favourite fat sources are things like: avocados, tahini, nuts, chia seeds, and flaxmeal.
What are your views on this?🙇🏼♀️
You can see that half a small avocado has the same amount of calories as only 1 tablespoon of extra virgin olive oil. You can also see that their fat content is pretty similar, however their fibre content and size/weight varies greatly.
THIS is why I choose "whole" fats over consuming oils in my foods. The fibre, water and nutrient content of fats such as avocados keeps me fuller for longer, and helps to satiate me more. When cooking with oil or even drizzling it over salads, it is very easy for the fat & calories to add up very fast due to its concentration.
Yes oil can come from whole healthy fats "olive" oil, "peanut" oil, "coconut" oil but the process of turning those once healthy whole foods into oils means stripping them of nutrients and vitamins leaving you pretty much JUST the fat. Avocado on the other hand contains countless nutrients and vitamins such as Vitamin A, Vitamin C, calcium, and iron in addition to small amounts of healthy carbs & protein too.
Not to say I never consume oils 😋 of course I do when I eat out or I have a meal someone else has made me, but I don't consume it daily. I just prefer other choices of fats 👍🏼 I know everyone has different preferences just sharing what works for me! ..Let me know your thoughts below!
Really insight post by @mirsini_
20 hours ago
🥔😍 this potato malai kofta w/ sautéed spinach + tomato chutney from @purplecarrotxo was SO full of flavor! the “malai” is the tomato sauce on the bottom, which is made with sautéed onions, curry powder, tomato paste & coconut milk! the “kofta” are these potato patties with mashed potato, peas & carrots! the sautéed spinach + tomato chutney on top gave the PERFECT finish 💯
all meals from @purplecarrotxo are plant-based & all the ingredients are packaged together by meals. this definitely helped me get through several meals this past week. you can get $30 off your first order using “WINNIE” or you can click the link in my bio! #EatMorePlants#partner
1 day ago
20 mins to create these 4 ingredient egg muffins. High protein with moderate fat from ham and feta cheese with a burst of natural sugars from frozen peas...
I am all about easy meals especially at breakfast but keeping my standards HIGH. These muffins can be prepared the night before even. No excuses.
What you’ll need.
4 medium organic pasture raised eggs
6 slices of ham ( I used Parma ham)
3 tbsp defrosted peas
30 grams feta cheese
What you’ll need to do.
1. Preheat oven to 200c
2. Using a stainless steel muffin tray lay the ham covering the base and sides.
3. Add the peas + feta. Bake for 5 mins in oven.
4. Whilst in oven. Whisk the eggs.
5. Remove tray. Add the eggs to the ham muffins.
6. Place back in oven and cook for another 10-12 minutes.
7. Remove and allow to cool.
Simple and effective meal.
You can adjust and adapt your fillings too. Make it work for you!
#protein #nutrition#carbs #iifym#fitfood #cleaneating#macros#muscle#foodsile#meal#eat#carb#vegan#healthysnack#protein#chickenbreast#bodybuilding#bodybuildingfood#healthyfood#healthylifestyle#weightlossjourney#fatloss
Sesame Bok Choi Recipe:
1 small onion, diced
1tsp olive oil
2T soy sauce
1 tsp sesame oil
4 garlic cloves, minced
1tsp lemon juice
Salt and pepper
1. Heat a pan on medium low heat with olive oil.
2. Once heated, sauté the onions for about 2 minutes.
3. Add the remaining ingredients and cook for about 8-10 minutes stirring every few minutes.
4. Serve and enjoy!
Shoutout to my first proper client @chloeejoness25 for an awesome first week of training!♥️ Not only has she thrown herself into learning more in and out the gym she’s implemented everything I’ve told her and she’s benefitted with the results!💥
Results don’t lie and the fact through higher NEAT, proper structured training to benefit her goals of fat loss and 🍑 muscle gain. A lot of nutrition guide and a #caloriedeficit she’s lost half a stone in a week!
By no means will everyone lose weight that fast and consistently but fat loss is a journey and by giving it 100% she’s making it very easy on herself to reach her fat loss goals and start building a better body forever!💪🏼