5 ways to boost your metabolism!

Hello everyone,

So are you hitting the gym & not seeing any results? well, lets start with this- you can’t out exercise a BAD DIET, maybe your not eating enough food or maybe your just not doing the right exercises.
Don’t Skip Breakfast

I no when I was growing up my dad used to always say how important eating breakfast was, me being me never realized exactly how important it was and here is why.

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check. An all time favorite for me is protein banana pancakes – these are just divine if you can get them perfect & they keep your tummy so full until lunch time.

 

Eat more often

Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

 Eat protein at every meal

Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

Hold off on snacking

Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber

So examine your daily diet and see where you are going wrong.

here is a few small changes I have made

Olive oil —-> Coconut oil

sauces ——> squashed avocado with seasoning

frosties for breakie ———> eggs, pancakes, porridge

and so on…..

Start with one lifestyle change  X

 

5 Best Ways To Lose Weight

Hey everyone…. Welcome Back 🙂
When you are dealing with a phenomenon as diverse as human beings, it is very difficult to create rules which will work equally well for everyone. Nevertheless, there are some characteristics shared by all human beings, and this means that some basic principles can be developed. Here are five proven techniques to help you lose weight.

Best Way 1
The most fundamental strategy of successful weight loss is to burn more calories than you take in. You shouldn’t find it difficult to apply this in some aspect of your life. Adjust your diet by cutting down on high fat food, and take some simple exercise for twenty minutes, three times a week. Going for a brisk walk instead of driving everywhere will have the desired effect, as will gentle jogging or swimming.

Best Way 2
Gym membership is becoming increasingly popular, and, as long the exercise you do is well planned, it can be extremely beneficial. Aerobic exercise has to be the focal point of your plan, otherwise you could do more harm than good. Provided you adhere to this basic rule, some anaerobic weight or resistance training can help tone up your body. This will give you more strength and vitality, and should increase your confidence.

Best Way 3
Going to see a professional nutritionist or dietician can pay off handsomely. If you go it alone, you will need to put in some serious research to make sure you are genuinely eating healthily, and many who try this find themselves discouraged by the lack of variety in their diet. It certainly doesn’t have to be that way, as there are plenty of different healthy meals which help you lose weight. Getting the advice of a professional can make the task of losing weight seem so much more enjoyable!

Best Way 4
Find a friend to train with. If you and a friend are both regularly free at the same time of day, it can make sense to train together. Having someone to help you through the times when you don’t seem to be getting anywhere can keep you in the game until the improvement suddenly appears. Having a social aspect to your exercise will help you look forward to it, and make you more likely to stick to it!

Best Way 5
Eat less food more often. Many medical practitioners now recommend eating more meals a day, with less food at each one. This is a more balanced way to take food into the body, spreading the load on the body over a far wider period of time. The system of eating three meals a day is designed far more to fit in with the working day than it is to fit in with the needs of the human body. When you eat less more often, the body absorbs more of the nutrients in the food, so your body craves fewer calories.

The best and most effective method for weight loss does depend on the individual, but follow these time tested principles and you will see results. Click the links below to discover some effective resources to help you.

Thanks for reading be sure to share it

Emmas Journey

Banana Protein Breakfast Boats Healthy

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Hey Everyone…..

So last week I wanted something fast and tasty for breakie & I came up with these bad boys!!! These will defiantly keep you full for the whole morning & will keep you fully fuelled with protein & good fats from the nuts 🙂  This is really straight forward..

Enjoy it as a snack or breakfast treat 🙂

INGREDIENTS 

  • 1 banana
  • flaxseed (optional)
  • walnuts/almonds
  • peanut butter
  • honey
  • raisins

 

METHOD

  1. Slice that banana in half chop chop 🙂 & sprinkle with some flaxseed!

 

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2) Spread 2 tsp of peanut butter & squirt some honey on top…

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3) sprinkle a small handful of chopped walnuts, almonds & raisins on top and your done!

 

Coconut Crusted Chicken Tenders

So oh my god!!

I made these a few weeks ago, I was really craving something bold for dinner and decided to give these a bash!!

This is an quick and easy recipe!

Enjoy it as your dinner, starter or just a bit of finger food…

Ingredients

  • 2 boneless, skinless chicken breasts;
  • 1/2 cup (or less) coconut flour;
  • 2 eggs;
  • A splash of full-fat coconut milk;
  • 1 cup (more or less) shredded coconut;
  • Sea salt and freshly cracked black pepper to taste

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preparation

  1. Preheat your oven to 400 F.

 

  1. Using a heavy object, like a rolling pin, hammer the chicken breasts so that they flatten to an even thickness. Cut the chicken into long strips that are about 3/4″ to 1″ in width.

 

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  1. You will need three bowls; one for the coconut flour, one for the coconut milk and egg mixture (just beat the eggs and milk together) and one for the shredded coconut.

 

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  1. Coat each chicken strip in the coconut flour, then dunk in the egg and coconut milk mixture and finally coat in the shredded coconut. When finished, place the chicken strips on a large baking sheet, leaving some space between each strip and cook for 10 to 12 minutes, or until chicken has completely cooked through.

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lemon drizzle cake (8syns for the loaf)

The Cheat bible

image

Hey guys & girls,

So here I give you my first attempt at making a lemon drizzle cake & all I can say is YUM!!!
It was so delicious and what made it even more delicious is that it’s only 8 syns for the whole loaf, so it’s a much better choice then wasting 10 syns on a packet of rolos😿

What you will need is
*50G of self raising flour
*25G of sweetner (another 15G for the lemon drizzle)
*5 eggs
*3 lemons
*baking tin

–METHOD–
*preheat oven at 180
*mix your 50G of flour & 25G of sweetner into a bowl

* seperate the yolk & egg white putting 5 egg yolks into your mixture & your whites in a seperate bowl

* Grate the lemon skin of 2 lemons into your mixture & add the juice from the two into your mixture & stir like there’s no…

View original post 131 more words

Paleo Raw Protein Coconut Balls

Hey Everyone,

What can I say about these delicious raw protein balls, they are divine & so fast and easy to make.

Perfect to pop into your bag for a Pre/Post gym snack.

What you will need

  • 1/2 cup walnuts
  • 1/2 cup cashew nuts
  • 1/4 cup almonds
  • ¼ cup raisins (or dried cherries) soaked in hot water for 5 minutes
  • ¼ cup unsweetened coconut flakes, plus another ¼ cup for rolling (optional)
  • 1 tablespoon melted coconut oil
  • ½ teaspoon vanilla extract
  • cinnamon to taste (about ¼ teaspoon)
  • 1½ tablespoons honey
  • 1 tablespoon coconut butter( or peanut butter)
  • Dark Chocolate melted (optional)
Instructions
  • Combine all three nuts in a food processor( I used a blender) and pulse a few times until they are finely chopped.
  • Add remaining ingredients (except additional ¼ cup coconut flakes for rolling) to the food processor and process until the mixture comes together and starts to stick. This will only take about 1 minute.
  • Transfer mixture to a small bowl.
  • Pour remaining coconut flakes into a dish.
  • Roll nut mixture into balls using your hands then place in the dish and roll in coconut flakes( roll in dark chocolate before coconut flakes)
  • You can eat them as is or transfer to a parchment lined baking sheet and refrigerate to firm them up a bit.
  • Once refrigerated for about an hour, they can be wrapped up individually for easy snacking.
 
If you don’t have coconut butter, use additional coconut flakes and a bit more honey. It just acts as another binding and sweetening agent or peanut butter.
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coconut raw protein balls

 

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Thanks for reading & enjoy 🙂 x


lemon drizzle cake (8syns for the loaf)

image

Hey guys & girls,

So here I give you my first attempt at making a lemon drizzle cake & all I can say is YUM!!!
It was so delicious and what made it even more delicious is that it’s only 8 syns for the whole loaf, so it’s a much better choice then wasting 10 syns on a packet of rolos😿

What you will need is
*50G of self raising flour
*25G of sweetner (another 15G for the lemon drizzle)
*5 eggs
*3 lemons
*baking tin

–METHOD–
*preheat oven at 180
*mix your 50G of flour & 25G of sweetner into a bowl

* seperate the yolk & egg white putting 5 egg yolks into your mixture & your whites in a seperate bowl

* Grate the lemon skin of 2 lemons into your mixture & add the juice from the two into your mixture & stir like there’s no tomorrow 🙀

* whisk your egg whites like there’s no tomorrow, you must whisk them until they form stiff peaks (I suggest an electric whisk I still can’t move my hand 👹)

*when ready fold them into your mixture( max sure to do this gently and slowly as you want the air to get into your mixture)

*pour it into the tin(spray fry light first so it doesn’t stick) & bake for 20 minutes

MAKE SURE TO PIERCE IT WITH A NIEF TO SEE THAT ITS DRY INSIDE,

*then stir 15G of sweetener with your last lemon juice & pour over your cake & Pop it back into the over for a further 10 mins REDUCE THE HEAT TO 100 degrees..

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chocolate orange next ️xx

Slimming healthy lasagna **** SYN FREE ***

Cooked this up tonight and it was absolutely delicious… I would never have made everything from scratch…. 

I was a sauce in the jar type of gal!!! 

This was just SO EASY & so guilt free

Serves: 4 people 

Syn: free –___ allow 6 syns where not using cheese as HEXA

Ingredients

  •  500G lean beef mince ( MAKE SURE ITS 5% FAT OR LESS) 
  • 1 red pepper—- deseeded and cut into bite size
  • 1 courgette, cut into bite-sized cubes
  • 4 garlic cloves, peeled and crushed
  • 400g can chopped tomatoes
  • 400g passata
  • Fry light
  • 500g fat free yogurt
  • 2 eggs, lightly beaten
  • a pinch of nutmeg
  • salt & freshly ground black pepper
  • 12 dried lasagne sheets
  • 140g reduced fat chedder cheese ( HEXA if not allow 6 SYNS )

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METHOD

  1. Place a large frying pan over high heat. Add the beef mince, red pepper, courgettes, onion and garlic and stir fry for 6-8 mins. Add the tomatoes, passata, and dried herbs, season well & cook for 12-15 mins, Stir it well & regularly.
  2. whilst this is cooking, move onto to the white sauce. Mix the yogurt, eggs & nutmeg until smooth, season well
  3. Preheat the over to 200degrees/180 fan/gas 6. spray a medium sized lasagne dish with fry light. spoon half the mince into the base and top with lasagne sheets. Spread over half the yogurt mix & top with remaining mince. top with remaining sheets, spread over the remaining yogurt mix & sprinkle with Cheese.
  4. Bake for 25-30 mins or until golden

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<3 Banoffee pie dessert for tonight <3 slimming

Hey Girlies,

Here is yet another wonderful recipe I have to share with you. Do you suffer with a very sweet tooth?? Worry not, this delicious banoffee pie serves up to 8 people & is only 6 syns per serving.


ingredients

  • 10 reduced fat digestive biscuits, finely crushed
  • 5 level tbsp low fat spread
  • 2 x 12g sachets powdered gelatine
  • 250g quark
  • 3 x 175g pots Müllerlight Toffee Yogurt
  • 3-4 tbsp sweetener
  • 1 tsp vanilla essence
  • 2 medium egg whites*
  • 2 bananas, thinly sliced

method

  1. Preheat the oven to 190°C/170°C Fan/Gas 5. Line a 20cm spring-form
    cake tin with baking parchment.
  2. Place the biscuits in a polythene bag, finely crush with a rolling pin and place in a bowl. Melt the spread and add to the biscuits. Stir to mix well and spoon this mixture into the base of the prepared tin and press evenly over the base. Bake in the oven for 15 minutes, then set aside to cool.
  3. Dissolve the gelatine in 5 tablespoons of boiling water.
  4. Whisk the quark in a bowl until smooth and stir in the yogurt, sweetener and vanilla.
  5. Whisk the egg whites until stiff and fold into the quark mixture with the gelatine liquid. Spoon over the prepared biscuit base, smoothing the top with a palette knife and chill for around 5 hours or until set.
  6. Remove the pie from the tin and place on a serving plate. Slice the bananas and arrange neatly on top of the pie. An optional finishing touch is to drizzle a little melted dark chocolate over the pie (1½ Syns per level teaspoon).

 Banoffee Pie

Thanks for reading xox