Breakfasts

Quorn Mince Winter Dish 🥣

Hey Guys !!

So I thought I’d share with you my Quorn Mince Winter Dish Recipe – as it was so scrummy !!

& may I add – this is perfectly fine for those of you wanting to stay in your calorie deficits, it’s not all about salads !! How boring 😅

Ingredients ⬇️

  • 1 packet of Quorn Mince
  • 1 pack of Cherry Tomatoes
  • 1 large White Onion
  • 2 cloves of Garlic
  • 1/2 of a large Passata Jar
  • 3/4 Aubergine
  • 3 large Red Peppers
  • White Wine
  • Olive Oil
  • Salt & Pepper
  • Good Balanced wholemeal Pasta (Asda)

Method ⬇️

  • Drizzle 1 tablespoon of olive oil into large pan, and finely slice your large onion and garlic cloves – add these to pan on a very low heat.
  • Slice cherry tomatoes into 2 pieces, along with dicing up the peppers and aubergines. Add these to pan.
  • Pour in the passata – and add some water if needed, just about half a cup or less. Let this simmer for around 20-30 minutes.
  • Add in the quorn mince, and again add half a glass of water if needed, this helps to not stick, and helps create more of a sauce texture. Leave with low-medium heat for a further 20 – 25 minutes.
  • While waiting measure your pasta to about 75g per person, and add this to a saucepan of boiling water. See packet for cooking time, but usually 10 minutes.
  • Sauce and Pasta should be done, plate together and add 2 tsp of parmesan cheese if desired !!

Let me know how you find it – Enjoy 😁

Danielamindbodyhealth

What We Eat Matters !! 🥑✅

I wish I knew all of this years ago.. but let me fill you in a little..

What We Eat is Vital !!

We have been told to eat low-fat, nutrient-deficient foods. & we wonder why we’re always hungry and can’t lose weight! We think it’s because we aren’t doing something right. Or that we need to exercise more and eat less. This is bad advice that we’ve been following for way too long.

What if you changed your focus to eating healthier with WHOLE foods? 

What if we changed our focus to getting healthier INSTEAD of being focused on losing weight?

I truly believe the biggest difference would be that you will lose the weight as part of a lifestyle shift, not just because you went on yet another diet that you can’t maintain longer than 2 weeks

There’s no short cut to anything worth having..

Fueling Your Body for the Best Results

The foods you eat can have a DRAMATIC impact on how you look and feel (your mood, energy levels, skin, hair, etc.) as well as how YOU age.. 20 going on 30? Or would you prefer 20 but looking & feeling younger?

Food is also FUEL for your body; it’s what gives us energy. Think about your car – when it is out of fuel it no longer works. Your body works the same way.

I do believe in being in a calorie deficit if your goal is to lose weight.. However focus on the types of foods that fuel you and give you what you need for optimum health. When you do this, you begin to shift your mindset and lifestyle. The results can be achieving and maintaining an ideal weight range and having a healthier relationship with food. 

Quality Over Quantity

In addition vitamins and minerals (also known as micronutrients), fuel for your body also comes in the form of macronutrients. 

Whole food (think real food) macronutrients are protein, fat, and carbohydrates. They contain the highest levels of micronutrients (vitamins and minerals). They are critical for our health and well-being. 

Diets that include a lot of process foods lack micronutrients. This is why focusing on the quality of food to maximize your intake of nutrients is so important. This is why your focus should not be only on counting calories !!

Counting calories is helpful, but it’s important to remember to always choose quality over just the number of calories a food contains. 

For example, a chocolate bar worth 200 calories will not provide you even close to the amount of what your body needs in nutrition as 200 calories from fruits, vegetables or other whole foods would.

Awareness is the first important step and this is where keeping a food journal can be very helpful.    

One thing I truly believe in is to not feel guilty about food. Food is meant to be enjoyed. The healthier choices you make each day, the better you will feel. And eventually, you won’t even want the processed, refined and less nutritious options.  Your body will start to crave healthy foods! I know this is true because I have experienced it!

What Are The Macronutrients?

Protein 🍳

“Protein is an important essential nutrient because your body uses it to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions.

Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs, and muscles. They are also the major components of your immune system and hormones.

Proteins are made up of substances called amino acids — 22 of which are considered vital for your health. Your body can make 14 of these amino acids, but the other eight, known as essential amino acids, must be obtained from what you eat.”  – mercola.com 

Protein helps you feel satiated (feeling full and satisfied). Protein also helps stabilize blood sugar levels and minimize mindless munching. So be sure to incorporate it into every meal.  

Each person has different protein needs based on their weight, age, fitness level, and other factors.

Carbohydrates 🍞

Carbohydrates are important for our bodies for many reasons including providing energy to our cells. It also aids in recovery from physical activity.  Carbohydrates can also be a good source of fiber.

Fats 🥑

Consuming sufficient amounts of fat in the right forms and proper proportions has been shown to offer significant health benefits.  

Among many things, it can strengthen your immune system, enhance brain and nervous system functions such as mood, intelligence and behavior. It can also reduce cardiovascular disease, increase energy and performance, give you healthy skin, hair, and nails, regulate body weight, and improve organ and gland function. 

Fat is also critical for the absorption of fat-soluble vitamins like A, D, E, and K, as well as optimal hormone function. 

“But, wait, isn’t fat was bad for me?!”   

This belief is due mostly to the low-fat diet craze that caused many people to run scared from all dietary sources of fat. This craze led many food companies replaced fat with sugar and other chemicals to make foods taste good. This was and is not good for your health or your waistlines. 

Begin Your Day Right

The way you start your day can set you up for success !!

Traditional breakfast foods are carb-heavy. Be sure to include some protein in your breakfast. You’ll likely discover that you will feel full longer and not experience a mid to late morning crash. 

Experiment by trying a different breakfast each day for a few days and see what gives you sustained energy, keep you full longer and have you feeling better. 

Be open to trying new foods. Start with one meal at a time. This way it won’t feel so overwhelming.

Your Homework For The Week

1. Try different foods for breakfast – notice how you feel with different foods.  

2. Start a food journal. You can use the free download below, a notebook or an app like MyFitnessPal.

The focus is not to count calories, but rather to get an idea of how much protein, carbohydrates and fats you are consuming every day. Although as mentioned before, you should be in a calorie deficit or surplus for certain goals.

Be sure to also note how you feel before, during and after each meal and any factors that you can attribute to those feelings.
 
3. Then come back and let me you know what you’ve found. Leave a comment on this post below, drop me an email or on social media 😁👍

Daniela mindbodyhealth ♡


Weight Lifting Benefits 🏋🏻‍♀️✅

Since I’ve had a couple of people ask me.. Here are a few reasons as to why I get all of my clients on weight lifting, and why I do it myself 🤓🏋🏻‍♀️

✅ Weight Lifting Benefits ✅

🔥Fat loss – Adding muscle, metabolically active tissue, to your body will increase your resting metabolism rate. That means, even when you’re sitting or sleeping, you’ll burn additional cals. For each pound of muscle added, you’ll burn up to an additional 50 cals each day. That may not sound like much, however – add 5-10 pounds of muscle over time and you’re looking at up to a few hundred cals burned a day without adding any extra activity!
Also ➡️ Performing heavy weight lifting, your muscles will need to repair, which takes up energy.. Meaning you’re burning after your workout too !! This can last upto 48 hours for Women.
🔥Better at your Sport — Whether you’re into basketball or baseball, weight training in the gym will translate into better performance !! For example — a soccer player doing heavy squats in the gym: Obviously, a soccer player doesn’t sit in the middle of the field and squat, but if you’re able to do a high-rep squat with 200 pounds on your back, and you’re in a high-intensity situation where you’re pushing your limits, then those muscles will be able to push at a high intensity on the field.q
🔥Attitude boost – Lifting something that you once thought was impossible, can bevery liberating and empowering.  It will have you saying “Bring it!” to whatever challenge comes your way.
🔥Bone density – As we age we lose bone mass.  Performing heavy weight bearing exercises helps to prevent bone loss and conditions like osteoporosis. Starting a heavy lifting program before bone loss sets in around age 40, gives you a head start.
🔥Injury prevention – Stronger muscles and tendons promote protection and stability in the joints, which can help you avoid injury not only when exercising, but during every day activities as well.
🔥Strength – You’ll get stronger, plain and simple!! Every day things like carrying the kids, hoisting groceries will become a breeze.

Danielamindbodyhealth x

It’s okay, I’ll start on Monday again… 👀

I’ll start on Monday…we’ve all said it at some point, right?

After binge eating and drinking over the weekend I sometimes fancied the idea of getting a six pack and becoming an “Instagram fit chick”. For years I made the new years resolution to “get in shape”, which usually meant I replaced one meal a day with a salad and posted a few pictures with the caption “New Year new me”. I’d join the gym, not knowing what the hell I’m doing, and walk out because of embarrassment. Then if I accidentally ate a 12 inch Pizza for lunch one Tuesday, I would confidently write the entire week off with the statement “I’ll start next Monday”. But once the novelty wore off, and I realised pizza tasted a lot better than salad and/or shakes, I slowly but surely fell back to my old ways. By the time February came, I was already back to staying in bed all day eating nothing for breakfast, which then lead me to a binge eating party for one.

So why was this? I lacked motivation I guess. I didn’t want it badly enough, and nor did I have any support – which is an important aspect. However, now I realise there is only one right time to start taking care of your health… and that is right now.

I sometimes still struggle with my binge eating parties.. but I’m nowhere near as bad as I used to be, and starting Monday does not exist in my life anymore !!

People sometimes say to me “life is too short to eat healthily and go to the gym”. However, I believe that life is too short to spend it in an unhealthy body and skin we are not comfortable or confident in.

Remember that the longer you put it off, the harder it is the get started. So start now; not tomorrow.

Danielamindbodyhealth

Sugar and Feeling Full ⁉️

Sugar and Feeling Full

The big problem here is that sugar disrupts the balance of your body’s natural control system.

Your brain continuously monitors the process of digestion. Every one of the hormones involved in digesting your food is involved in signalling to your brain that you are full. 

& guess what ?! Sugar messes this up for us !! But what does this mean I hear you ask ??

Basically ⬇️

Sugar, particularly the fructose part, makes a complete mess of our satiety system. When our liver processes fructose it doesn’t trigger any of the hormones that signal satiety. So it never makes your brain feel that we are full !! Meaning we can eat and eat and eat !! I’d always wondered in the past why I could keep going on chocolate and biscuits without noticing.. anyone else?

Sugar can also have an impact on you not feeling full on your day to day meals. Yes it can get that bad !! This is serious guys !!

How to reset your fullness signal? ⬇️

1) Cut out snacks – Dont worry you’ll be able to eat them again just as soon as you have restored your natural control system. First, this will of course reduce your sugar intake, because so many snacks contain sugar. Secondly, it will allow your hunger to build naturally and slowly between meals.

2) Help yourself to good portions when you eat your meals, but wait 20 minutes before doing so, if you wished to have seconds. It can take upto 20 minutes for your stomach and brain to register whether you need anymore food.

3) Ensure you you exercise five days per week, for 30 minutes a day. This will reduce insulin resistance and hence restore satiety.

Let me know if this helps & if you wish to talk – feel free to contact me !! 👌

Wholesome Pasta Dish ❤💚💛

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Ingredients 🌱 ( serves 1)

• 75g Wholemeal Penne Pasta

• 150g Tenderstem Broccoli

198g of Tuna Chunks, in sunflower oil

• 30g Feta Cheese

• 100g Cherry Tomatoes

• 1/2 White Onion

• Olive oil

• Polish vegetable seasoning flakes

 

Method ⬇️

Chop the tenderstem broccoli into thumb size chunks, and boil with preboiled water for 8-10 minutes.

• Add the wholemeal penne pasta to preboiled water & boil for around 10 minutes, depending on package instructions.

Drizzle around 2 tablespoons of olive oil on a mildly heated pan, adding the sliced onion and cherry tomatoes. Allow this to simmer on a low heat with lid on top.

Add the tuna chunks to the mix, a teaspoon of polish seasoning, and a drizzle of water from the broccoli pan. Until nice & juicy.

• Broccoli should be done, drain, and add to the pan mix. Same with the Pasta. Leave to simmer for 2 minutes, and keep stirring. 

Serve onto plate, drizzle a small amount of olive oil if desired, crumble the feta cheese on top, and voila! 

 

Let me know how you find this !! ♡

 

 

Avocado & Strawberry Brunch 🥑🍓

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Ingredients (Serves 1/2)

– 1 Ripe Avocado

– 4 Fresh Strawberries

– 1 Handful of Raspberries

– Fresh Mint leaves

– 2 slices of wholemeal seeded bread

– 1/2 Fresh Lemon

– Salt & Pepper

Method ⬇️

– Cut the avocado in half and carefully remove its stone, then scoop out the flesh into a bowl. Squeeze in the lemon juice then mash with a fork to your desired texture. Season to taste with sea salt, black pepper.

– Carefully slice the strawberries, and put aside, along with the mint leaves & raspberries.

– Toast your bread, then pile the avocado on top, along with placing your strawberries on top after that.

– Add the mint leaves & raspberries and finito! (I’m Italian) lol..

♡ Super simple, and a great start to your day !! ♡

Daniela ♡