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Helping you find the courage to live a fulfilling lifestyle

27/05/2024

Day 1 - Lunch
Loaded Cucumber & Avocado Sandwich

This cucumber-and-avocado sandwich is packed with creamy avocado and crispy cucumbers. A blend of ricotta and extra-sharp Cheddar enhances the flavor, while sliced red peppers add a vibrant splash of color.

Ingredients

3 tablespoons shredded extra-sharp Cheddar cheese

2 tablespoons ricotta cheese

4 teaspoons finely sliced chives

2 teaspoons lemon juice

Ground pepper to taste

2 slices whole-wheat sandwich bread, lightly toasted

⅓ cup thinly sliced cucumber

¼ cup thinly sliced red bell pepper

⅓ avocado, sliced

Directions for preparing:
In a small bowl, combine Cheddar, ricotta, chives, lemon juice, salt, and pepper. Spread half of the mixture onto each slice of toast. Layer one slice with cucumber, pepper, and avocado, then place the other slice on top, spread-side down.

27/05/2024

Losing weight needs discipline and commitment if one need to see positive results. Here I share a 7-Day No-Sugar, High-Fiber & High-Protein Meal Plan, Created by a Dietitian. In this seven-day meal plan, we outline a week's worth of meals and snacks centered around two key nutrients that help keep you full: protein and fiber.

Both protein and fiber contribute to feelings of fullness—but how do they work? Both nutrients slow down digestion, but each has unique mechanisms. Research indicates that protein digestion suppresses the hunger hormone ghrelin and releases satiety hormones, enhancing feelings of fullness. On the other hand, fiber is digested slowly, prolonging its journey through the digestive system and keeping us feeling full for longer.

Day 1
Breakfast - Sun-Dried Tomato & Feta Egg Bites
Ingredients

8 large eggs

1/3 cup whole milk

1 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 teaspoon ground pepper

1/4 teaspoon salt

3/4 cup crumbled feta cheese

2/3 cup chopped oil-packed sun-dried tomatoes, drained

1/3 cup chopped scallions

Step 1
In a large bowl, whisk together the eggs, milk, oregano, garlic powder, pepper, and salt until well combined and frothy. Fold in the feta, sun-dried tomatoes, and scallions until everything is mixed.
Step 2
Spoon the mixture into the prepared muffin cups, filling each about 1/3 cup. Bake for 16 to 18 minutes, or until puffed, set, and golden. (The egg bites will deflate once they are removed from the oven.) Allow them to cool in the pan for 5 minutes before serving.

27/05/2024

Here is a recipe for a quick healthy breakfast...!
This speedy egg scramble with hearty bread is an excellent breakfast choice for weight loss. It features protein-rich eggs and super-food raspberries paired with satisfying whole-grain toast and nutrient-dense spinach. The combination of protein and fiber keeps you full and energized throughout the morning.

Spinach & Egg Scramble with Raspberries

Ingredients

1 teaspoon canola oil

1 ½ cups baby spinach (1 1/2 ounces)

2 large eggs, lightly beaten

Pinch of kosher salt

Pinch of ground pepper

1 slice whole-grain bread, toasted

½ cup fresh raspberries

Directions for cooking:

Heat oil in a small nonstick skillet over medium-high heat. Add the spinach and cook, stirring frequently, until wilted, about 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean and place it over medium heat. Add the eggs and cook, stirring occasionally, until just set, about 1 to 2 minutes. Stir in the spinach, along with salt and pepper. Serve the scramble with toast and raspberries.

Nutrition Profile:
Bone-Health Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy Vegetarian Low-Calorie

26/05/2024

🌟 Embracing Stoicism: A Pathway to Serenity 🌟

Feeling overwhelmed by the daily grind? 🤯 Let's talk about Stoicism, a timeless philosophy that offers powerful tools to navigate life's challenges with grace and resilience.

Stoicism teaches us to focus on what we can control and accept what we can't. By shifting our mindset from fretting over external circumstances to cultivating inner strength, we can find peace amidst chaos. Here's how:

1️⃣ Focus on the Present: Instead of dwelling on past regrets or worrying about an uncertain future, Stoicism urges us to live in the present moment. By grounding ourselves in the here and now, we can alleviate anxiety and find clarity.

2️⃣ Practice Acceptance: Acknowledge that certain things are beyond your control, and that's okay. Rather than railing against fate, Stoicism encourages us to accept life's twists and turns with equanimity. Embracing this mindset frees us from the grip of stress and fosters a sense of inner peace.

3️⃣ Cultivate Virtue: Stoicism emphasizes the importance of cultivating virtues like wisdom, courage, and resilience. By aligning our actions with these principles, we can navigate life's challenges with integrity and fortitude.

4️⃣ Find Meaning in Adversity: Instead of viewing obstacles as insurmountable hurdles, Stoicism teaches us to see them as opportunities for growth and learning. By re-framing adversity as a chance to test our character, we can emerge stronger and more resilient than before.

Incorporating Stoic principles into your daily life can help you overcome stress and cultivate a deep sense of inner tranquility. Remember, the power to find peace lies within you. 🌿 -peace

26/05/2024

🌟 Looking to shed those extra pounds and become a rejuvenated and energetic YOU? Let's kick-start your journey with a simple daily exercise routine and a delicious, nutritious meal plan! 💪🥗

If you want to take charge of your health and wellness, start your day with a 30-minute brisk walk or jog to get your heart pumping and metabolism revved up. Follow it up with a mix of body-weight exercises such as squats, lunges, and push-ups to tone those muscles and build strength.

For a meal to refuel after your workout, try a colorful and nutrient-packed salad. Mix together fresh greens, cherry tomatoes, cucumbers, bell peppers, and grilled or tofu. Drizzle with a light vinaigrette dressing for a burst of flavor. 🥙🥒

Let us know in the comments below your favorite healthy meal or share your go-to exercise routine! Together, we can inspire and support each other on this journey to a fitter, healthier you. Don't forget to tag a friend who needs some motivation! 💬💕

👉 For recipes and inspiration visit https://www.foodista.com/browse/recipes

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