WHY EATING FAT WON’T MAKE YOU FAT...
The correct fat that is... Many of us are now becoming aware that the myth of “fat making us fat” is far from true. However ensuring you are eating the correct fats is key. Take note that not one thing can necessarily make you “fat” or gain weight unless consumed in excess...
Why are fats important?
✨ They aid nutrient absorption - many nutrients (fat soluble ones like vitamins A, D & K for exmaple) cannot be absorbed by the body without fat
✨ They support heart health
✨ Enable proper hormonal function and support reproductive health
✨ Important for mental health - studies have shown may help to alleviate depression
✨ They are filling - which in turn will stop cravings and leave you feeling satisfied after meals
✨ Support healthy skin, nails and hair!
Now what are these “good fats” you should enjoy regularly?
⚡️ Avocado, nuts, seeds, oily fish and fish, olives, olive oil, nut butters, macadamia oil, avocado oil, egg yolks...
And which should you be weary of, and enjoy MUCH more sparingly?
⚡️ Vegetable fats/oils and shortening, trans fats (particularly) often found in packaged foods, ‘excessive’ animal fats - meat fats, butters and cream... Vegetable oils (despite their name) are highly processed, studies have shown consumption of heated vegetable oils, trans fats and excessive animal fats leads to vascular inflammation and cardiovascular risk 👎🏻
One giant plate full of greens, healthy unsaturated fats - salmon, avocado and seedy paleo bread for me! #yum
! Happy nourishing 🌿
Next week is my last week of meals until after the baby 👶🏼 Let me know if there is something you want to see on the menu...I will do my best to accommodate, first come first serve❤️❤️❤️ Send your requests to my direct messages!
When you start cooking your own brunch because it was taking too long to pick a restaurant, it's a sign you need treatment for your indecisiveness. Not speaking from experience or anything 🙈
Daily health tip: Here are some on the go breakfast ideas as I promised.
1) Nut butter sandwich on whole wheat bread with sliced fresh fruit
2) Veggie and tofu scramble tacos on corn tortillas
3) Overnight oats with a high protein non-dairy milk (soy, hemp, or pea), sliced banana, nuts, agave, and chia seeds.
4) 2 Hard boiled eggs with an English muffin and fresh fruit
5) Plain yogurt with a side fresh fruit and nuts. Sweeten with honey or agave if need be .
6) Avocado toast of course with roasted chickpeas or a fried egg
7) If you're really in a crunch an RX bar or high protein vegan bar
#dailyhealthtip #millenial #vegetariannutrition #vegetarianlife #vegetarian #veganfood #healthyliving #mealideas #breakfast #onthego #rdapproved #healthandwellness #brunch
• The healthier version of shake n’ bake pork chops 😂 • Breaded pork cutlets w/ an arugula, apple, celery + sunflower seed salad & toasted garlic bread #HelloFresh
code: NNEWSH for $40 off your first box ✨
Easy peasy lunch today was some pasta made out of green lentils + cauliflower + parsnip & my spinach almond ricotta with sundried tomatoes.
Tag a friend who loves ricotta & grab the ingredients below! You can use the ricotta on pizza, pasta, lasagana, or even on crackers 😋 .
Vegan Spinach & Almond Ricotta
1 (14 ounce) package of firm tofu
1 cup raw almonds
3/4 tsp salt
4 tbsp nutritional yeast
1/2 tbsp garlic powder
1/2 tbsp onion powder
1/4 tsp pepper
3 cups chopped spinach
1/2 cup unsweetened almond milk
For the full instructions go to Fuelednaturally.net (the recipe is under the vegan stuffed shells, lasagna & tortellinis) .
container dinners for the win!! with the beginning of the school year underway, i’ll probably be seeing lots more of these🙃// i love this salad because it incorporates lots of macros between the salmon, avocado, olive oil, and greens! plus some dried figs, @traderjoes
EBT seasoning, and micro greens for pizzazz😜
Pictures can be deceiving. It looks like I had my shiz together today, but nothing was planned until this morning. WHAT I KNEW: I needed to use that over-ripe banana, and those leftover shrimp, plus that queso that Girl Child HAD to have but never ate, and the halved avocado waiting in the fridge. I also craved something pumpkin (that ice cream, tho!), something sweet, and I needed a quick dinner because TUESDAY. #glamorouslife #nailedit
DAILY GOAL: 180C / 55F / 115P
TODAY’S TOTAL: 185C / 60F /115P
Breakfast: 37c.7f.27p: PB Banana Proats: Quick oats, egg whites, chia seeds, banana, PB2 + water, Walden Farms Pancake Syrup. Vanilla protein in my pumpkin coffee.
Lunch 33c.12f.35p: Shrimp Street Tacos: Mission Street Taco tortillas, pan-fried shrimp with TJ chile-lime seasoning, avocado, TJ Salsa Verde, Chobani Savor (sour cream), radishes, Queso Fresco.
Dinner: 59c.14f.20p: Vegan Rigatoni & Sausage: Gardein Rigatoni & Sausage Skillet Meal (1/2 the bag) + added roasted broccoli and delicata squash.
Snack: 49c.28f.37p: Pumpkin Ice cream (THIS WAS 5 STARS). Fit Crunch. Pickled eggs.
Nutrition by @strongeru
Coaching by @terri_strongeru
#iifym #flexibledieting #macros #iifymrecipes #macrocounting #nutrition #healthylifestyle #healthyfood #eatrealfood #vegetarian #pescatarian #maintenance #reversedieting #ifitfitsyourmacros #fixyourfood #meatless #mealideas #carbs #macrofriendly #foodpics #fitness #whatiate #whatieat #traderjoes #pasta #icecream #tacos #pumpkin
It's easy to get caught up in the daily grind. This lunchtime, unwind by stepping outside with a healthy packed lunch 🥑 What are your favourites for replenishing your body and mind?
BREAKFAST is the most favorite meal of the day... sometimes I even make it for dinner 😍 I have been having scrambled eggs with a splash of almond milk ( to keep em fluffy!) , turkey sausage and corn tortillas for at least a week now and need some new ideas! So Send me all your yummy breakfast ideas please! 🍳 🍞
Praise the LORD for a plan + preparation because tonight I would have said, “Just forget it!” and served cereal for dinner! (Please tell me I’m not the only mother who has done this!) 🤦🏻♀️
Girls, life is going to happen and we must prepare to meet it head on with a PLAN! (Several years of working on my health has taught me this.) 📝
As a working mom, I KNOW there are going to be nights when I’m just plain exhausted and want to quit. .
I almost caved. Then I saw Superman remembered the plan & had thawed the chicken for us before he left this morning. The veggies were already prepped and ready to go. All I had to do was execute. 🙌🏼
WE had a plan. We had prepared. I won’t quit on me. I won’t quit on him and his goals either.🙅🏻♀️
My next group is helping women learn this crucial step in planning + preparing to help on busy nights like this! Would you like to learn a bit more on how you can create a custom plan for your family? *I got you, sister. Just drop me a comment, send me a DM, or click on the link in my bio. *. 🌟Let’s work TOGETHER for your goals!🌟👇🏼
#momgoals #familymealideas #mealideas #menuplanning #eatclean #cleaneating #gettingorganized #getittogether #workingmom #letseat #workingmom #workingmum #teacherlife #christianteacher #raisingarrows #gettinghealthy
Dinner 🍴Healthy Turkey Meatloaf filled with veggies and topped with BBQ sauce. My favorite is serving this with garlic whipped mashed potatoes and green beans.
And another great thing about meatloaf 👉🏻 leftovers!
Recipe posted on the (BLOG✨ 👉🏻 under “Dinner”) #CleanEatsByKay
Steak and chicken marinating for tonight's dinner. Kabobs and roast veg salad with leftover cauliflower rice on the menu so far.
You know.. I’ve never been a fan of stuffed peppers, but the Italian stuffed pepper i made may have changed my mind! Thanks to my best friend for motivating me to cook for myself ❤️ Loose recipe: i used 1/2 red pepper. I put the pepper over an open flame to roast it
Stuffing: about 1/4c diced mushrooms, fresh, chopped spinach, vegan cheddar cheese (i always use Daiya), diced zucchini, vegan Parmesan,( Miyoko’s is an excellent brand that I’ve found at Whole Foods and Trader Joe’s), marinara
Spices: garlic powder, 1tbsp or so fresh garlic, oregano, sea salt, smoked paprika, parsley, basil
I sautéed the veggies in the spices first, then added the cheese, and the marinara to follow. After i stuffed the pepper, i added one thin slice of a plum tomato
I broiled it for about 5-7min on high and topped with more Parmesan and oregano #stuffedpeppers #veganstuffedpeppers #daiya #miyokocheese #vegancheese #veganfood #privatechef #chicagochef #blackvegan #thisgirlsgrub #recipecomingsoon #goodfood #chicagofood #chefwhitneywatts #mealideas #supportblackbusiness
#nomeat #nodairy #iphone7photography #organic #plantbased #eattolive #livetoeat
If you build this, they will YUM! We're drooling over this bright and colorful salad by @realfoodrabbit
made with #TaylorFarms
organic power greens mix, snap peas, leek, baked butternut squash & cauliflower, an organic boiled egg and @primalkitchenfoods
lemon turmeric dressing. Share your #GoToGreens
with us for a chance to get reposted!
My day on a plate 🤗🤗👇👇
Have you checked out the New and improved Meal Plan in the app? 😍 You can now save your meals and plan ahead in your meal plan calendar - making my life while travelling soooooo much easier!
Swipe across to see what I’m loving at the moment! 💕
Breakfast: Omelette with Greens
Lunch: Teriyaki Tempeh Bowl = Divine!
Snack: Homemade Froyo 🍓
Dinner: One-pan Cajun Salmon with Zucchini noodles
Enjoy Lovelies! The link to the meal plan is in my bio! There’s a 7 day free trial x
After class this morning I was looking around at all the AMAZING people in the room, wandering what their relationship with their body is!? For me it’s an ongoing battle, but one I’m choosing to win and fight for!! Learning to accept the body I was given has always been and continues to be such a struggle. 5 years ago I would’ve NEVER EVER EVER posted this photo! I would’ve criticised the lumps and bumps around my stomach, the big shoulders I viewed and my lanky squid legs 😂 5 years on, today, I’m happy with this body I’m happy with the fat around my belly that has allowed me to get back to health protecting my vital organs and restoring my menstruation! What others may perceive as good or bad is irrelevant! Someone is ALWAYS going to look “better” or “worse” than us, we can’t worry about that!!!! We have 1 life, why waste is trying to weigh 5 kg less... focus on how you feel - strong? Confident? Whatever it is make that your focus not the number on the scale. It’s not easy for me to think this way, I’m the first to admit, some days I look in the mirror and struggle other days I’m happy BUT I’m reshaping this thought process and actively working to help myself and others change this hate they put upon themselves! 💫💫✨
Yellow curry carrot, potato, onion. Coconut rice, peas, fresh mixed greens and such on top!
It may not be much to look at, but it is one of my favorite meals for chilly, rainy days like today...
It’s so versatile and can be flavored in endless ways!
I’ve had it with made with onions, peppers, and cumin, with spinach, chickpeas and curry powder, and like this one with zucchini, potatoes and Italian seasoning 👌. Cheese is a must too, obviously.
So, the next time you find yourself needing a meal to warm you up and make you feel cozy, grab that can of crushed tomatoes or jar of pasta sauce, eggs, and whatever veg you have, and cook up this goodness!
There are lots of great recipes out there, but the one I’ve based this off is from @nytcooking #linkinbio
Do you eat any meals together with your kiddos? It's tough, I know. But any meal together is better than no meals together. Family meals have a million benefits, but here's a few:⠀
* You can role model eating fruits and veggies and a balanced meal⠀
* You can teach table manners⠀
* You can connect with your kids where they're at⠀
I get it, family meals aren't always pretty. I usually throw a few pots on the table and call it a day. I mix my food up. The kids have their's separated. And the kids whine and get up and I have to tell (or yell at) them to come back. But kids who have dinner with their families have better nutrition, get better grades, do less drugs, get into less trouble, and have less teen pregnancies. There's something about meeting up after the day that makes a big difference in people's lives. ⠀
We currently eat dinner all of us together 5-6 nights a week. 1-2 nights a week just me and the boys. Sometimes I sit down and do breakfast with the boys - maybe 3 mornings a week. We all get to do lunch on the weekends once or twice usually. We do what we can. Every family is different. What's your week look like?⠀
#lunchboxinspiration #igdc #dinnertime #familymeals #eattogether #tacotuesday #lunchbox #lunchboxideas #kidfood #lunchideas #dietitian #nutritionist #registereddietitiannutritionist #registereddietitian #dietitianapproved #dietitiansofinstagram #mealideas #tacosalad #tacobowl #tacosaladtuesday
Healthy wings! Yes it’s finally possible! First time making wings in my air fryer. I used only 1 teaspoon of oil for about a lb. of chicken. It turned out crispy outside, tender inside like it was deep fried! Amazing! Love this air fryer! #philipsairfryer
Today’s desk eats continued: big salad loaded with veggies and some grilled chicken + a @wholefoods
The easiest 15 minute meal everrrr 🤩. See my story for details!
This meal was around $5 total & would be at least $15+ if ordered in a restaurant. Cooking at home is always cheaper & usually healthier!
PS: I get my salmon from @traderjoes
which seems to have good prices
Easiest dinner I’ve made in a while with leftovers for days! 👌🏼
Instant Pot Sweet Potato Chili Mac.
fall inspired afternoon treat! this was so so yummy and easy to make. i sliced an apple, sprinkled cinnamon on it, baked it for 10 mins, then drizzled some honey on it for added taste! sooo yummy🤩
Falafel + Avocado + Crispy Potatoes + Tomato + Pumpkin + Cucumber + Zucchini + Corn 🥒🌱🌽🥑🍅🥔🎃
Food From 9.23.17
Macros: 265c, 80f, 145p
Breakfast: 🍳 Egg, Egg Whites, 🎃Pumpkin Spice Swirl Bread, @brummelandbrown
☕️🎃ColdBrew w/pumpkin Creamer 15c,3f,0p
Lunch: 🥒Cucumbers, 🌶Peppers, 🍅Tomatoes, Green Onion, Celery, 🍗chicken, 🧀Cheddar Cheese, Opa Feta Greek Dill Dressing 16c,16f,27p
Snack: 🍫 #traderjoes
Dark Chocolate filled with Cookie butter I was sadly not impressed. I had high hopes. Back to my almonds...22c,17f,2p
Dinner: 🍗Grilled Chicken, 🍝Vegetable Noodle Pasta, Yellow squash made into zoodles, 🍄Mishrooms, Butternut squash sauce, 🧀Fresh grated Parmesan 61c,11f,41p
Snack: Greek yogurt, 🍯Honey, Blackberries 18c,0f,15p
Bed time snack: 🍎Protein Apple crisp, Vanilla bean gelato, pumpkin whipped topping 89c,19f,18p
#shannonsfood #dedication #weightlossjourney #iifym #flexibledieting #iifymrecipes #ifitfitsyourmacros #nutrition #healthylifestyle #eatrealfood
##lifestylemode #macrofriendly #healthyfood #eatwelllivewell #strongerU #flexibledieting #macros #macrocounting #countingcalories #mealideas #shannonsfood28 #pescatarian #vegetarian
Warming turmeric maple oats with apples and cinnamon. 😋 Right before I started the paddison program diet I made this yummy oatmeal to fill me up! I usually don’t have time in the morning to make a big breakfast like this but it was nice to wake up early last Friday so I could eat something healthy before all my appointments in my day off. Most mornings are celery juice. 🌿🥤
👩🏾🍳🇯🇲 swipe 👉🏾 for the steps
#jamaicanfood #homemadefood #jamaicanriceandpeas #redpeas #tastyfood @juba_royalis @_shantimarsh_
Step 1 cook peas in coconut milk, garlic, pimenta seeds and ginger ( the ginger is optional it’s just my twist)
Step 2 when the peas are almost cooked, season with escallion, thyme, pepper, salt and brown sugar ( the brown sugar I got from my mother)
Step 3 ( when the peas are fully cooked) Add rice. My mother is able to estimate how much rice to water, I have to measure; when I try her way I always fail. Don’t be afraid to measure. ( 1 1/2 cup water to 1 cup rice)
Step 4 after putting in the rice, keep the fire on medium flame until the water is at the same level as the rice, then turn the fire extremely low and let the rice steam. ( this is the part where you can put plastic over the rice, I use foil paper)
#jamaican #caribbean #howtocook #foodvideos #foodpic #rice #peas #beans #food #cooking #mealideas #home #homemade