Hey everybody!
I just thought I'd do a short post about healthy foods that help me stay on track of my diet. I know there are thousands of list on this, but I thought I'd make a list especially with food that also contains healthy proteins and fat that takes the body a long time to process and is actually very filling!I also include tips how much and when to eat it to make sure it's digested properly and is still compatible with your weight loss plan. These foods are basically what I eat most of the time and I just include a lot of fruit and vegetables.
1. PEANUT BUTTER :it's packed with healthy , unsaturated (the good!) fat acids and proteins so it's really good if you're aiming for a low carb diet. I often eat just one or two spoons this after having a meal and feel I am not completely full or satisfied. I also buy 2 different kinds: a sweet one with a little bit of sugar for a mid morning or noon craving and one without sugar and one without sugar for the afternoon and evening.
2. OATMEAL my No 1 breakfast! it always makes me feel full and healthy. it's better to buy the large , unprocessed ones since it takes your body longer to digest. I also feel it makes me feel fuller when I put it in a microwave prior eating and add water and a dash of milk and honey. You can top it with any fruits. Take bananas or grapes in the mornings. A healthier option would be blueberries since they content many antioxidants, so you can even have that in the afternoon.
3.WHIPPED CREAM you may be surprised to find this on my list since cream has the worst reputation but what many people don't know is that it's actually very healthy (and poor in carbs!) if you just eat it the right way.It wont affect your weight loss if you have in the morning along with your muesli. Just have it if you really love whipped cream just like me (otherwise it doesnt make any sense because you have to enjoy it) and make sure not to take the plain full fat version. Whenever I have it , it makes me feel a lot fuller throughout the day and it prevents me from craving any sweet, fatty food options.
4. SOY DESSERT this is also for people who often have this craving for sweets. Soy desserts are available at health food stores. They don't contain any dairy ingredients and they're completely herbal. They dont contain any sugar so thats also good because you can have them after your lunch or as a mid afternoon snack without feeling guilty. They are even avaible in different flavours, e.g. chocolate, vanilla or caramel. Just check out your local health store. They're really good and everyone I made it try so far really enjoyed them!
5. VEGETABLE STOCK I know I said I'd just include filling, protein packed meals in my list, but this is the perfect choice if you feel slightly hungry or dehydrated after a hangover because it makes you feel full, well nourished and hydrated instantly and keeps you from eating at night. And the best thing: it contains literally hardly any calories!
6. EGGS I know you can read this in like every diet advisory article but they just help you feeling full and keep your muscles toned if you exercise on a regular basis. If you want to avoid as much fat as possible just have the egg white without the egg yolk because that contains some fat but I always have it together since I always feel theres something missing otherwise. You can either have it as a whole in your breakfast or make an omelette with vegetables in the evening.
7. POTATOES: despite their bad reputatation they are one of the most healthy carbohydrate-based foods you can find. They are my perfect option if I want a quick, satisfying lunch with that makes me full and is poor in calories. Have it along with some cottage cheese or curd cheese to add proteins. so yummy and simple :)
8. SMOKED SALMON: my favourite food if i am having a long brunch with friends or just want something small to eat in the evening. it contains valuable unsaturated fats and omega 3 fat acid which is good for your heart.
9. GREEK YOGURT: perfect as a dessert or a small supper. add a spoon of honey and a handful of almonds if you want to add some flavour. I personally prefer the 10% fat version because it makes me savour and enjoy it more and i feel a lot more satisfied afterwards.
10. ICE CREAM, CHOCOLATE CAKE, CUPCAKES (your favourite spoil): yes you read right! make sure to pork out once in a while! indulging in your favourite unhealthy food also contributes to a healthy diet because it prevents you from feeling deprived and starved. Just make sure you get this in a good quality or make it yourself. Plan it, take your time, savour and celebrate the consumption! Don't have it in a hurry or in front of the TV or computer. Have as much as you want, but eat it slowly and don't overeat! You can have it once a week or even twice if you have worked out a lot.
Donnerstag, 3. März 2011
Freitag, 18. Februar 2011
!NEWS! cupcake diet & health store!
OK, I haven't posted for a long time because as you can tell I've been going through a lot recently.
The first thing I'd like to share with you guys is an idea that got into my mind just a couple of days ago when I was making cupcakes (look at the foto to check them out). I definitely have a soft spot for all kinds of sweets that I can't really suppress on the long term. So I thought if I have one or two cupcakes every day when I feel like having some after working out, I just induldge. The only condition is I should work out or move around alot that day and it should be at noon so the calories will be burnt by night again and there will be no danger of overindulding. It's actually a pretty smart idea if you stick to a healthy, carb and fat poor diet plan the rest of the day. Here is an example of what it can look like:
this is what i had yesterday
Breakfast: 2 slices of pineapple, 1 slice of smoked salmon (9am)
Lunch: 2 cupcakes with traditional German buttercream-pudding icing (12:30pm)
Snack: 1 small bowl of organic muesli from the health store with soy milk and one spoon of unsweetened peanut butter (4pm)
Dinner: omelette with carrots (2 eggs, 1 dash of soy milk, 1 spoon double fat cream cheese) (7:30pm)
I have to admit that I still had 3 Guinness beers and 1 glass of champagne that night but throughout the day I was on the move all the time, walked around alot and danced for 2 hours without break in a club so I hope it won't be too bad. I make sure I allow myself to have drinks 2 times a week when I go out.
today:
same breakfast (9:30am)
1 hour of running in the park
Lunch: 2 cupcakes and 1 small bowl of muesli with soymilk and banana (1pm)
(I was really starving so I took my snack into my lunch)
Dinner: 100g of wholemeal spaghetti with vegetarian bolognese and carrots, capsicorn and zucchini (5pm)
short, brisk run with weights in my arms (1,5kg) and strenghth /body workout for abs and thighs (alltogether 45 minutes)
this might seem like alot of food but with all the sports I get so hungry and I hope it's all burned again.
I'm including a picture of my cupcakes and a new foto of myself from last weekend when I was in Munich with a friend. I had the best time and I found the cutest little bag in a vintage shop! the white one, i love it <3
http://www.chefkoch.de/rezepte/1242181229010719/Cupcakes.html this is where you can find the recipe !
Oh i almost forgot to mention my recent discovery of the best health store I've ever been to! It's almost as big as a regular supermarket and just contains organic healthy food without sugar and preservatives which is so awesome. I actually just went in there because I needed peanut butter without sugar (they don't sell it unsweetened in regular supermarkets) but I got so excited and overwhelmed that I ended up getting soy milk (which i cannot recommend btw because it tastes absolutely disgusting and I found out it doesn't even have nutricious advantages compared to dairy milk), vegetarian bolognese (which i LOVE), curd cheese, a caramel soy dessert (which I cant wait to try!), wholemeal spaghetti , an unsweetened yogurt with vanilla and almond flavour (yumm) and of course peanut butter which has such a different consistency from regular one and the reason I bought it was obviously so I could have it as a snack in the evening too since I avoid sugar after lunch. all in all I am really happy with my purchases. it's obviously about twice expensive as a normal supermarket but some foods are really worth it ( I probably would rebuy the soy milk or the curd cheese since basic dairy products are good quality in normal supermarkets as well and I dont recognise a remarkable difference!)
Take care and stay fit!
Helena xoxo
The first thing I'd like to share with you guys is an idea that got into my mind just a couple of days ago when I was making cupcakes (look at the foto to check them out). I definitely have a soft spot for all kinds of sweets that I can't really suppress on the long term. So I thought if I have one or two cupcakes every day when I feel like having some after working out, I just induldge. The only condition is I should work out or move around alot that day and it should be at noon so the calories will be burnt by night again and there will be no danger of overindulding. It's actually a pretty smart idea if you stick to a healthy, carb and fat poor diet plan the rest of the day. Here is an example of what it can look like:
this is what i had yesterday
Breakfast: 2 slices of pineapple, 1 slice of smoked salmon (9am)
Lunch: 2 cupcakes with traditional German buttercream-pudding icing (12:30pm)
Snack: 1 small bowl of organic muesli from the health store with soy milk and one spoon of unsweetened peanut butter (4pm)
Dinner: omelette with carrots (2 eggs, 1 dash of soy milk, 1 spoon double fat cream cheese) (7:30pm)
I have to admit that I still had 3 Guinness beers and 1 glass of champagne that night but throughout the day I was on the move all the time, walked around alot and danced for 2 hours without break in a club so I hope it won't be too bad. I make sure I allow myself to have drinks 2 times a week when I go out.
today:
same breakfast (9:30am)
1 hour of running in the park
Lunch: 2 cupcakes and 1 small bowl of muesli with soymilk and banana (1pm)
(I was really starving so I took my snack into my lunch)
Dinner: 100g of wholemeal spaghetti with vegetarian bolognese and carrots, capsicorn and zucchini (5pm)
short, brisk run with weights in my arms (1,5kg) and strenghth /body workout for abs and thighs (alltogether 45 minutes)
this might seem like alot of food but with all the sports I get so hungry and I hope it's all burned again.
I'm including a picture of my cupcakes and a new foto of myself from last weekend when I was in Munich with a friend. I had the best time and I found the cutest little bag in a vintage shop! the white one, i love it <3
http://www.chefkoch.de/rezepte/1242181229010719/Cupcakes.html this is where you can find the recipe !
Oh i almost forgot to mention my recent discovery of the best health store I've ever been to! It's almost as big as a regular supermarket and just contains organic healthy food without sugar and preservatives which is so awesome. I actually just went in there because I needed peanut butter without sugar (they don't sell it unsweetened in regular supermarkets) but I got so excited and overwhelmed that I ended up getting soy milk (which i cannot recommend btw because it tastes absolutely disgusting and I found out it doesn't even have nutricious advantages compared to dairy milk), vegetarian bolognese (which i LOVE), curd cheese, a caramel soy dessert (which I cant wait to try!), wholemeal spaghetti , an unsweetened yogurt with vanilla and almond flavour (yumm) and of course peanut butter which has such a different consistency from regular one and the reason I bought it was obviously so I could have it as a snack in the evening too since I avoid sugar after lunch. all in all I am really happy with my purchases. it's obviously about twice expensive as a normal supermarket but some foods are really worth it ( I probably would rebuy the soy milk or the curd cheese since basic dairy products are good quality in normal supermarkets as well and I dont recognise a remarkable difference!)
Take care and stay fit!
Abonnieren
Posts (Atom)