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12/06/2023

🥗Green Salad with Bacon and Peaches🍑
Ingredients
- 2 cups mixed greens (I used baby spinach and arugula)
- 1 peach, stoned and sliced
- ¼ red bell pepper, sliced
- 1/6 cucumber, sliced
- ¼ cup raw cashews, coarsely chopped
- 4 slices of bacon, cooked and coarsely chopped
- 1 ½ tbsp strawberry jam
- 2 tbsp water
- 1 tbsp fresh rosemary, finely chopped
- 2 cloves of garlic, minced
- ¼ cup flax seed oil
- 4 tbsp balsamic vinegar
- Salt and pepper to taste

Preparation
In a small bowl whisk together jam and water.

Add the rest of the dressing ingredients and whisk until combined.

Place all salad ingredients (except the cashews) in a large bowl and pour in the dressing.

Toss until the ingredients are evenly distributed and coated with dressing.

Serve salad sprinkled with cashews.

Source: Foodista

06/06/2023

🥄Yogurt Parfait
Ingredients
- 1 cup of cereal or granola
- 1 cup of fresh fruit
- Fresh mint
- 2 tablespoons of honey
- 2 cups of plain non fat yogurt

Preparation
Add the honey to the plain yoghurt and mix well.In a clean tall glass cup, layer 1/2 cup of yoghurt at the bottom and allow to settle.Then place 1/4 cup fruits followed by 1/4 cup granola etc.Alternate the layers of fruits and granola/cereal etc with yoghurt until the glass is filled.

Garnish with fresh herb leaves. Repeat the process for the second glass cup.
Serve parfaits immediately to keep granola or cereal crunchy.
Source: Afrolems

30/05/2023

⚡️Low-calorie energy-boosting drink: Green Citrus Energy Smoothie

🥛Ingredients:

1 cup unsweetened almond milk (or any milk of your choice)
1 small ripe banana
1 cup spinach or kale leaves
Juice of 1 orange
Juice of 1/2 lemon
1 teaspoon honey or maple syrup (optional, for sweetness)
Ice cubes (optional, for a chilled drink)

Instructions:

In a blender, combine the almond milk, banana, spinach or kale leaves, orange juice, lemon juice, and honey or maple syrup (if using).
Blend until smooth and creamy.
If desired, add ice cubes and blend again until the drink is chilled and frothy.
Taste and adjust the sweetness by adding more honey or maple syrup if desired.
Pour into a glass and enjoy as a refreshing and energizing drink.

❤

23/05/2023

🥣Chia Yogurt Apricot Bowl
Ingredients
- 1/4 cup chia seeds
- 1 tbsp honey
- 1/4 cup kefir
- toppings – crunchy nuts and apricots
- 2 cups plain Greek yogurt

Preparation
Source: Pink When

18/05/2023

🍵💪Matcha Power Latte
Ingredients
- 1/2 tsp Matcha green tea powder
- 1 tablespoon milk powder
- 1 tsp Sugar (or to taste)
- 250 ml Milk (2-3% fat content)
- 50 ml lukewarm water

Preparation
Find the directions for preparation here - http://divinespicebox.com/2014/06/17/matcha-power-latte/

Source: Foodista

10/04/2023

⚡🍃Natural energy drink that you can make at home using ingredients that are easily available:

🍊Ingredients:

1 cup of freshly squeezed orange juice
1 tablespoon of honey
1 teaspoon of grated ginger
1 teaspoon of turmeric
A pinch of cayenne pepper
1 cup of cold water

👉Directions:

1. In a blender, add the freshly squeezed orange juice, honey, grated ginger, turmeric, and cayenne pepper.
2. Blend the mixture until it's smooth.
3. Add cold water to the mixture and blend again.
4. Pour the mixture into a glass and enjoy immediately.

This energy drink recipe contains natural ingredients that can help to boost your energy levels.
💪

03/04/2023

⚡️Energizing Breakfast Smoothie Bowl

🍌🍓Ingredients:
1 frozen banana
1/2 cup frozen mixed berries
1/2 cup unsweetened almond milk
1 tbsp almond butter
1 tsp honey
1/4 tsp cinnamon
1/4 cup granola
1 tbsp chia seeds

👀Instructions:

1. Add the frozen banana, frozen mixed berries, almond milk, almond butter, honey, and cinnamon to a blender and blend until smooth.
2. Pour the smoothie mixture into a bowl.
3. Top the smoothie bowl with granola and chia seeds.
4. Serve immediately and enjoy your energizing breakfast!

30/03/2023

💪Stretching before working out has several benefits that can help improve your performance and reduce the risk of injury. Here are some of the main benefits of stretching before exercising:

🤸‍♀️Improve flexibility: Stretching before a workout can help improve your flexibility and range of motion. This can help you move more easily during your workout, and it can also help reduce the risk of muscle strain or other injuries.

📈Increase blood flow: Stretching can also help increase blood flow to your muscles, which can help improve their performance during your workout. This increased blood flow can also help warm up your muscles and prepare them for exercise.

📉Reduce risk of injury: Stretching before a workout can help reduce the risk of injury by preparing your muscles and joints for the stress they will experience during exercise. This can help prevent muscle strains, sprains, and other injuries.

🧘‍♀️Improve posture: Stretching can help improve your posture by correcting muscle imbalances and reducing muscle tension. This can help reduce the risk of developing back pain or other postural problems.

👀Enhance mental focus: Stretching can help improve your mental focus and prepare you mentally for your workout. By taking a few minutes to focus on your body and your breath, you can help reduce stress and anxiety and feel more centered and prepared for your workout.

🙆

27/03/2023

🥑🍳Protein-packed Egg White Omelet with Veggies and Avocado Toast

🍞Ingredients:
3 egg whites
1/4 cup chopped bell peppers
1/4 cup chopped onion
1/4 cup chopped mushrooms
1/2 small avocado
1 slice whole-grain bread
1 tsp olive oil
Salt and pepper to taste

🥑Instructions:
-Heat a non-stick skillet over medium heat and add the olive oil.
-Add the chopped bell peppers, onion, and mushrooms to the skillet and cook until softened, about 5-7 minutes.
-In a small bowl, whisk the egg whites with salt and pepper to taste.
-Pour the egg whites over the veggies and cook until the bottom is set and the top is slightly runny.
-Use a spatula to fold the omelet in half and cook for another 1-2 minutes.
-While the omelet is cooking, toast the slice of whole-grain bread and mash the avocado onto it.
-Serve the omelet with the avocado toast on the side.🍳🥑
🍋

20/03/2023

🍚Foods that are high in protein 💪

🍗 Lean meats, such as chicken, turkey, beef, and pork.
🐟 Seafood, such as fish, shrimp, and shellfish.
🍳 Eggs, which are a complete protein source.
🥛 Dairy products, such as milk, cheese, and yogurt.
🥜 Legumes, such as lentils, chickpeas, and beans.
🥜 Nuts and seeds, such as almonds, peanuts, and chia seeds.
🥘 Tofu and other soy products.
🍚 Quinoa, which is a plant-based complete protein.
🧀 Greek yogurt and cottage cheese.
💪Protein supplements, such as whey protein powder.

Including protein-rich foods in your diet can help build and repair tissues, maintain muscle mass, and keep you feeling full and satisfied.😋

17/03/2023

👀 If you're trying to lose weight, there are several types of foods that you may want to avoid or limit in your diet🚫

🍫🍭Processed foods: Highly processed foods, such as chips, candy, and baked goods, often contain high levels of added sugars, unhealthy fats, and empty calories.

🧃Sugary drinks: Beverages like soda, sweetened tea, and sports drinks can be high in calories and sugar, which can contribute to weight gain.

🍟Fried foods: Foods that are deep-fried or battered, such as french fries and fried chicken, can be high in calories, unhealthy fats, and sodium.

🍔Fast food: Many fast food options are high in calories, unhealthy fats, and sodium, and can contribute to weight gain.

🍞White carbohydrates: Refined carbohydrates, such as white bread, white rice, and pasta, can be low in nutrients and high in calories, which can contribute to weight gain.

🍺Alcohol: Alcoholic beverages can be high in calories and sugar, and can also decrease inhibitions, leading to overeating or making unhealthy food choices.

16/03/2023

🍵Here are some ways in which green tea may potentially help with weight loss:

📈Boosts Metabolism: Green tea contains caffeine and catechins, which may help boost metabolism and increase fat burning. The catechins in green tea are also believed to help inhibit the absorption of fat.

🚫Suppresses Appetite: Some studies have suggested that green tea may help suppress appetite, leading to reduced calorie intake and potential weight loss.

⛹️‍♂️Enhances Exercise Performance: The caffeine and other compounds in green tea may help improve exercise performance, which could in turn help with weight loss.

👌Improves Insulin Sensitivity: Green tea has been shown to improve insulin sensitivity, which could potentially lead to better blood sugar control and weight loss.

09/03/2023

🔥Exercises that beginners can do at home with little to no equipment 🔥

☝️Bodyweight squats: Stand with your feet shoulder-width apart, toes pointed slightly outward. Bend your knees and lower your hips down as if you're sitting in a chair. Keep your back straight and your knees behind your toes. Then, stand back up straight. Repeat for 10-15 reps.

✌️Push-ups: Start in a plank position with your hands shoulder-width apart and your body in a straight line. Lower your chest towards the ground, keeping your elbows close to your sides, until your chest is a few inches above the ground. Push back up to the starting position. If this is too difficult, you can modify by placing your knees on the ground. Repeat for 5-10 reps.

👌Plank: Start in a push-up position, but instead of lowering your body down, hold your body in a straight line from your head to your heels. Engage your core and hold for 30 seconds to 1 minute.

👉Lunges: Stand with your feet hip-width apart. Step forward with one foot, keeping your knee above your ankle and lowering your other knee towards the ground. Push back up to the starting position and repeat on the other side. Aim for 10-15 reps on each leg.

🤚Glute bridges: Lie on your back with your knees bent and your feet flat on the ground. Engage your glutes and lift your hips up towards the ceiling. Hold for a few seconds and then lower back down. Repeat for 10-15 reps.

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