So, Whats Cooking, Good Looking?
Okay...I get it. There are a ton of things that are beyond our control and i know how frustrating that can be, but there's at least 1 thing you can control and that's what you eat. This is the perfect time to build your immune system with plant-based and energy-rich food choices. No, I'm not saying you have to go vegan, but to think about eliminating foods that are mucus forming like: red meat, cow's milk, cheese, yogurt, ice cream, butter, eggs, and bread to name a few. So what's left to eat you ask? Foods that reduce mucus production like: salmon, tuna, sardines, flounder, nut milk, cooking oils, non-dairy cheese & yogurt, non dairy ice cream and sprouted whole grain breads that are non-dairy, and gluten free.
Can we talk about holistic eating, for just a second? Holistic eating is eating with intention —knowing the source of your food as well as how it can positively or negatively have an impact on your immune system and your body's other defenses. It's a vital part of practicing mindfulness and living a more connected life.
Most people, over workout and get on unreasonable diets but the nuclear bomb that obliterates fat is thermic foods. Thermic foods burn calories and build up your metabolism.
here is a list of a few thermic foods to consider implementing into your lifestyle change.
cacao
Matcha
Dark leafy green vegetables
Flaxseeds
Lentils
Chili peppers
Ginger
Green Tea
Brazil nuts
And of course drinking water and getting enough sleep.
Now that we know the definition of holistic eating and how to eliminate mucus forming foods, and also how to boost our metabolism, its time to inculcate it into our lives.
You could also implement Intermittent Fasting which is broken down into 4 categories:
1. The 16:8 method where you eat within an eight-hour period each day and fast for the remaining 16 hours.
2. The 5:2 method where you eat normally for five days of the week, and restrict your calories to 500(women) or 600 (men) the other two days.
3. The eat-stop-eat method where you do one or two 24-hour fasts each week; for an example no eating after lunch until lunch the next day.
4. The alternate-day fasting method which involves eating normally one day, and then eating very low-calories (500 calories) the following day.
Which ever option you choose has more to do with your preference and your needs.
Today's blog is actually less about what you eat, and more about how foods can help fuel your very existence. In order for your body to be at it's healthiest, vitamins and minerals are essential. The average person doesn't get enough fiber, vitamins A,C,D and E, calcium, potassium, and magnesium. Having an actual eating schedule will make it easier to incorporate those necessary vitamins and minerals that your body need to stay healthy.
How can these vitamins and minerals help my body?
Break it Down Baby
Potassium - Helps your body maintain a healthy blood pressure.
Fiber - Soluble fiber dissolves in water and help your body absorb vital nutrients from foods.
Insoluble fiber stays in its fibrous form, helps food pass through the digestive system, and adds bulk to the stool.
Vitamins- A - Associated with vision development and cellular growth and maintenance.
C - Helps the body form collagen
D - Absorb calcium to promote bone growth and maintain strong bones and teeth
E - Antioxidant, which is a nutrient that helps fight damage to the cells in the body.
Calcium - Needed to maintain bone mass
Magnesium - Nutrient that helps your body produce energy, helps your muscles, arteries, and heart work properly.
Here is an example of how one day of eating on a schedule can go.
This is my personal food schedule. Of course everyone is different, and what works for me, may not work for you, but I'm happy to show you where my results came from and if you like it you can arrange times more suitable to your lifestyle. I've sunk these times to my iPhone calendar so i get a notification 10mins before it's time to eat.
If your an early bird like me this is what your schedule could look like.
7:00am Smoothie
8:00am Breakfast (keep it lite )
10:00am Morning Snack (fruits, Nuts, Seeds)
12:00pm Lunch (meal prep) i like this to be my heaviest meal
3:00pm Afternoon Snack
6:00pm Dinner (Salad)
7:00pm Late Snack
Morning Smoothie 7:00am
Smoothies are an excellent way to pack many vitamins and minerals in one serving.
1/3 cup spinach (calcium) (vitamin A) (magnesium) (vitamin E) (fiber)
1/3 cup oats (calcium)
1 banana (potassium)
1/4 cup cantaloupe (potassium) (vitamin A) (vitamin C)
1 cup almond milk (magnesium) (vitamin E)
1/3 cup oranges (vitamin C) (vitamin D) (fiber)
1/3 cup strawberries (vitamin C)
1/4 cup pineapple (vitamin C)
2 dates (fiber)
Wow! Look at that! Your first meal of the day and it's packed with all the essential nutrients your body needs to stay healthy.
Breakfast 8:00am
Hands down, avocado toast is my all time favorite! This recipe is simple, but when i say DELICIOUS that is a total understatement! When chosing bread, i try to stick with sprouted multigran breads that are non-dairy and gluten free. If you don't like avocados, try using a spread, like hummus.
Making The TOAST
1 english muffin lightly toasted - (potassium) (fiber) (calcium)
2 tbs mango vinaigrette or and dressing you have
1/2 Avocado - (potassium) (calcium) (iron) (vitamins A, C,D and B6) (magnesium) (protein)
few slice of cucumbers - (protein) (potassium)
few slices of cherry tomatoes - (potassium) (protein) (vitamin C)
few slices of red onion - (potassium) (vitamins B-6 & C) (calcium) (fiber)
salt
pepper
parsley
Instruction
Toast english muffin. Spread dressing on both sides of muffin evenly. Take your 1/2 avocado and cut it in half. Scoop and place each half onto muffin slices. Layer cucumbers, tomatoes and red onions. Top with salt, pepper, and parsley.
Morning Snack 10:00 Mixed nuts and fruit
Dried Fruit
Almonds
Raisins
Fig
Dates
Apricot
Prunes
Fresh Fruit
Oranges
Grapefruit
Blueberries
Apples
Pears
Nuts
Almonds
Pistachios
Walnuts
Cashews
Pecans
Macadamia Nuts
Brazil Nuts
Hazelnuts.
Other morning snack ideas
apples and peanut butter
rice cakes and avocado
hummus and veggies
banana and almond butter
Fresh fruit
Lunch 12:00pm (meal prep)
Eooowww, here she comes with another great recipe (she as in me, duh).
I personally feel lunch should be your heaviest meal of the day. Your body has enough time to burn throughout the day.
Ingredients
1 Yellow Onion
1/2 oz Sage
24 oz Butternut squash
6 tbsp Veggie stock
1 1/2 cup risotto or Arborio rice
1 oz walnuts
@porctiasapron homemade Garlic Herb Butter 100% vegan ( 3 garlic cloves, 1/4 cup nutritional yeast, 1/4 cup olive oil, 1/3 cup almond milk, 1/4 oz sage and 1/4 oz basal. Blend ingredients together.)
Bust Out This
Baking sheet
small pot
Large pan
Kosher
black pepper
olive oil 2tsp
Get into it!
INSTRUCTIONS
Adjust rack to middle portion and preheat oven to 425 degrees. Wash and dry all produce. Halve, peel, and finely dice onion. Pick and finely chop sage leaves until you have 2 TBSP
Toss squash on baking sheet with chopped sage, a drizzle of olive oil, and a pinch of salt and pepper. Roast, tossing halfway through, until browned and tender, 25-30 minutes. Meanwhile, bring 7 cups water and stock to a gentle simmer in a small pot.
While squash roasts, heat a drizzle of olive oil in a large pan over medium heat. Add onion and cook, stirring, until softened, 5-6 minutes. Season with salt and pepper.
Add rice to pan and stir until translucent, 1- 2 minutes. Add 1/2 cup stock; stir until liquid has mostly absorbed. Repeat with remaining stock-- adding 1/2 cup at a time and stiring until liquid has absorbed -- until rice is al dente and mixture is creamy, 25 - 30 minutes. TIP: Depending on the size of your pan, you may need a little more or a little less liquid.
Once risotto is done cooking, stir in squash, followed by @porctiasapron homade garlic herb butter and season with salt and pepper.
Divide risotto evenly between 4 lid containers and garnish with walnuts. I've added two sides, carrots and string beans. You can also add any protein of your choice to this plate. (fish, chicken, shrimp, etc.)
Afternoon Snack
3pm - 5pm (healthy sweet tooth snack)
Pretzel Chocolate Hazelnut Fudge Bars
I love sweet & salty snacks and OMG add peanut butter and chocolate to the mix and its OVA. Period. These little bars are a crumbly coconut base with a vegan chocolate-hazelnut fudge filling, salty pretzels, and a dash of sea salt. It's the perfect combination of salty and sweet. Ohhh... and they are gluten-free and vegan. Eoow!
Ingredients
For the Base:
3/4 cup of coconut flour
1/2 cup of coconut oil (Solid)
4 1/2 tablespoons of maple syrup
1/4 teaspoon of salt
For the Filling:
3/4 cup of unsweetened desiccated coconut
1/4 of hazelnut butter
3 tablespoons of cacao or cocoa powder
1/4 cup of cocoa butter (Melted)
1/4 cup of maple syrup
1 teaspoon of vanilla extract
3 Medjool dates (Pitted/de-stoned)
Pinch of salt
For the Toppings:
Gluten-free pretzels
Dark Chocolate
Preparation
For the Base:
Pre-heat your oven to 350°F and line a square baking tin with grease-proof paper.
In a mixing bowl, combine the coconut flour, coconut oil, maple syrup, and salt. Mix and bring together with your hands until a dough forms.
Press the dough into the lined tin and pop into the oven to bake for 10 minutes, until golden in color.
Allow to cool fully before topping.
For the Filling:
Place the coconut into a food processor and whizz up until creamy.
Add in the hazelnut butter, cocoa powder, melted cocoa butter, maple syrup and vanilla. Whizz up until smooth.
Add in the Medjool dates and salt, combine. If the mixture is too thick, add in more maple syrup until the right consistency. It should be pourable.
Spread the chocolate fudge layer onto the cooled base until level, add in some pretzels (optional).
Pop into the freezer for 25-30 minutes or until firm.
Slice into squares and serve.
Dinner
6pm - 8pm (salad) Heres a @PorctiasApron original! Plantain and avocado salad!
You can never go wrong with a salad, and i like my salads loaded! Pile me up to the sky! Yummmmmm!
Ingredients
A bed of muslin greens
Sautéed mushroom
Lightly fried sweet plantains
Red onions
Cherry tomatoes sliced
Cucumber slices
Pine nuts
Hemp seeds
Avocado
seasoned with pink himalayan salt, garlic powder and black pepper
People hate cooking, especially everyday! Make it easier on yourself and stick to the schedule, don't eat what you haven't already set out or had in mind for the day. Eat foods that benefit your body, workout on a regular (@team3xt can help with that make sure to follow on IG), and Just listen to your body!
I hope your inspired to inculcate food scheduling and holistic eating into your life! Until next time!
Just feed me and call me pretty!
Blessings and Love
Porctia.
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