First I would like to thank you for your suggestions, I can add one more book in the basket, and I can’t decide which to buy can you help me ?
The Virgin Suicides by Jeffrey Eugenides
Trainspotting by Irvine Welsh
The Killer Inside Me by Jim Thompson
or
Lolita by Vladimir Nabokov ( i’ve read this but i don’t have real copy )
(Source: health-heaven)
Filling Breakfasts (around 250 calories)
Porridge
Porridge made from 2tbsp porridge oats and 150ml each of skimmed milk and water. Sweeten with artificial sweetener and top with raspberries. Plus 1 orange.
Beans on toast
1 slice wholemeal toast topped with 1tsp low-fat spread and 1 small can baked beans.
Boiled egg and toast
1 boiled egg with 1 slice wholemeal toast topped with 1tsp low-fat spread. Plus 1 pear.
Peanut butter on toast
2 slices wholemeal toast with 1tbsp peanut butter and a bowl of strawberries.
Fruit salad with oats
Make a fruit salad from 1 orange, 1 apple and 1 kiwi fruit topped with ½ small pot low-fat natural yoghurt and 1tbsp oats.
Filling lunches (around 350 calories)
Pasta and bean salad
Make a salad using ½ small red onion, a handful of mangetout, French beans, baby sweetcorn, 5tbsp red kidney beans (in water), 5tbsp cooked wholewheat pasta and 1tbsp fat-free dressing.
Jacket potato with egg mayo
1 jacket potato with 1 hard-boiled egg mixed with cress and 2tsp reduced-calorie mayo, served with salad with fat-free dressing.
Lentil soup
½ carton fresh lentil soup with 1 small wholemeal roll filled with 1tbsp low-fat soft cheese and salad. Plus 1 small pot fat-free fruit yogurt.
Tuna nicoise salad
Top salad leaves with ½ small can tuna in water, lightly-steamed green beans, 1 quartered hard-boiled egg, 5 cherry tomatoes, 5 small new potatoes in their skins, 5 olives and balsamic vinegar.
Hummus and pitta
5tbsp reduced-fat hummus with 1 wholemeal pitta bread and vegetable crudités. Plus 1 kiwi fruit.
Filling dinners (around 450 calories)
Spaghetti Bolognese
Dry fry 100g extra-lean minced beef until cooked. Add ½ jar ready-made low-fat Bolognese sauce and sliced mushrooms. Simmer till cooked and serve with a 150g cooked wholewheat spaghetti and salad with fat-free dressing.
Creamy tuna, broccoli and sweetcorn pasta
Mix 150g cooked wholewheat pasta twists with ½ small can tuna, 3tbsp sweetcorn, broccoli florets and 2tbsp low-fat soft cheese with garlic and herbs. Heat through and serve with salad and fat-free dressing. Plus 1 bowl fruit salad.
Salmon supper
1 grilled salmon steak with 3 new potatoes in their skins and lightly-steamed vegetables.
Cheese and mushroom omelette
Make an omelette in a non-stick frying pan with 2 beaten eggs, 1tbsp skimmed milk, a handful of sliced mushrooms and 2tbsp grated reduced-fat Cheddar cheese. Serve with salad and fat-free dressing and a 10cm piece Granary baguette.
Jacket potato with beans and cheese
1 jacket potato with 1 small can baked beans, 2tbsp reduced-fat Cheddar cheese, salad and fat-free dressing.
Healthy and filling snacks (around 150 calories)
5 handfuls of air-popped plain popcorn
25g packet of unsalted peanuts
1 orange, 1 apple and 1 kiwi fruit
1 slice wholemeal bread with 1 hard-boiled egg and salad.
½ carton fresh vegetable soup.
(Source: health-heaven)
jungledrops asked: You are the best! :)
queen-of-fuckers asked: hey , can you tell me some inner thigh exercises that i can do ? thank you ! x
http://health-heaven.tumblr.com/post/6255502181/the-most-efficient-three-inner-thigh-exercises
1. Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. You’ll become aware of every bite.
2. Go All DIY
Throwing something together for yourself at home is almost always going to involve fewer calories than dining out. You can control the ingredients and the portion sizes. For nights you’re too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you’ll have leftovers.
3. Plan Ahead
Know when you’re going to eat and what you’re going to eat. Plan it out at the beginning of the day and the week so that you’re not scrambling when you’re hungry. This helps you resist the temptation of fast-food restaurants or pastries in the break room.
4. Eat Often
Aim for three healthy meals and two small snacks a day, which means you’re eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. Eating more often keeps your metabolism humming, and prevents you from getting super hungry.
5. Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers “limit their exposure to temptations, and have a repertoire of healthy foods they pull from regularly.”
6. Don’t Drink Sugar
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber.
7. Veg—and Fruit—Up
Aim to have fruits and vegetables make up half of each meal. Your breakfast should be half fruit, and your lunch and dinner, half veggies, snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple.
8. What’s Your Intake?
Count your calories, if only for a few days. Most people hate doing it, but it’s the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television. You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.
9. Take It Easy on Nut Butter
Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons.
10. Make Fiber Your Friend
“Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance.” Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don’t eat fiber two hours before you head out.)
11. Eat real Food
The more packaged and processed foods you eat, the less satisfied you feel. A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers. Pack an apple for emergencies.
12. Pay Attention
Before you reach for a snack, make sure you’re really hungry. You may just need to step away from your desk for 15 minutes and chill out.
13. Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.
14. Downsize Your Settings
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized-a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch-and your serving dishes off the table.
15. Treat Trap
After a long workout, set a limit of reward calories. “A safe number is 200 reward calories, and if you went for a really, really long workout, 400 calories.” Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.
16. Get On Board
After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Nutrition Energy’s Lauren Antonucci gives the benefits or drawbacks of each.
THE BEST
NUTS Great combination of unsaturated fat and filling fiber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.
THE WORST
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.
17. Eat Right When Hungry
Eat something with protein, carbs, and fiber like plain, fat-free Greek yogurt with a cup of berries. Don’t let yourself get too hungry, as it’s hard to stop eating.
18. Master Special Occasions
Celebrate. Moderately. Have a (small) piece of cake. No good comes of trying to “save up” calories. Eat your normal meals and snacks so you’re not starving.
19. Set Reasonable Expectations
Trying to stay at your lowest weight is like trying to stay at your peak fitness year round. When you dial back training, expect to put on a few pounds.
20. Cross-train to Blast Calories
Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories
(Source: health-heaven)
kemi-is-the-one asked: Hiya!!! Your blog is extremely motivational!! I love the recipes that you have - they're great!!! I especially love the Zuchinni Parmesan one, I sooooo have to make that one day!!! <3
Thank you :)
fionamoreno asked: What is your daily workout rutine?
At the moment I go to the gym 4 days a week for 90 - 120 minutes :) ( run, bike, elliptical, do arm, back, legs and abs exercises )
realizinglifelove asked: i just want to make every recipe you post! so much yummy, healthy, REAL, food <3
They are yummmmy <3 :D
I want to try something new as I have hit a plateau, I love this plan and hope you will too. :)
Vegan Detox Food Guideline
A vegan diet excludes all forms of animal products. A Guide to Eating Vegan Foods (see ) provides a detailed guideline of what foods you can eat while on a vegan diet.
Meat: All meat, poultry and seafood is prohibited while on the vegan detox meal plan. Substitutes permitted include products made from bean curds, tofu, soybeans, grains or nuts.
Plant products: Fruits and vegetables make up the majority of a vegan detox. Try to choose organic produce. You can eat the fruits and vegetables whole or have fresh fruit juices.
Beans, nuts and legumes: All beans, nuts, and legumes are part of a vegan detox meal plan, including peanut butter, almond butter, cashew butter or any other nut butter. Beans and legumes are crucial to a vegan diet to assure adequate protein intake.
Dairy and Eggs: Since veganism goes beyond being vegetarian, vegans cannot consume dairy products because it comes from animals. Soy and rice milk are good substitutes for milk and margarine is a common substitute for butter as it is made from soybean or sunflower oil.
Gelatin: Gelatin contains an ingredient that comes from a horse, and so should be avoided.
Sweeteners: Vegans differ on whether to avoid honey as it comes from bees, but others regard it as a “biological, animal-friendly product.” Refined sugar, which is made using cow or horse bone marrow is not part of the vegan diet. Vegans can have raw brown sugar, from either sugar cane or sugar beet.
Drink at least eight glasses of water a day as part of your vegan detox meal plan.
How Long Does it Last
Some people set the vegan detox to a certain number of days, weeks, or months, while others have made it a steady part of their life by following it one day a week. You should follow the vegan detox until your body feels better and repeat as often as necessary. The vegan detox is safe to continue indefinitely as long as your body can handle it, as the meal plan is healthy and nutritious.
What to Expect During the Vegan Detox
The vegan detox meal plan will detox your body of toxins and chemicals that your body has collected over the years. The vitamins and minerals in the fruits and vegetables will provide antioxidant benefits and prevent your cells from damage from free radicals, improve your immune system and increase your energy levels.
Vegan Detox Sample Menu
For breakfast have a glass of soy milk, tea, a slice of wheat bread and a piece of fruit.
Breakfast is a crucial meal because it’s a chance to start your day with the necessary fuel you need. Choose breakfast foods that provide fiber to help you feel full. Stay away from sugary breakfast cereals that provide little nutrition benefit and guarantee an eventual sugar crash that will leave you feeling sluggish.
For a mid-morning snack, have some tea.
For lunch, have fresh fruit salad using as many fruits as you’d like. For example, a salad consisting of papaya, banana, pear, strawberries and grapes. For a dressing, use unsweetened fruit juice and maple syrup.
At mid-afternoon have a fresh fruit or vegetable juice.
For dinner, have one cup brown rice, with one ounce of tofu, a side of vegetables and a piece of fruit.
After dinner drink one cup chamomile tea.
* Don’t deny yourself snacks. They break up your long day physically and mentally. Going between meals for four to six hours can leave you feeling exhausted and moody. For nutritionally dense food items, choose fruits and vegetables. This ensures you are receiving adequate amounts of fiber, as well as meeting your required amounts of vitamins and minerals.
Precautions
Regardless of the length of time you choose for your vegan detox, there are some safety precautions you should follow. Before starting a vegan detox plan, you should consult your doctor. While a detox diet can be safe, it can become unhealthy if you do not watch your vitamin and protein intake.
(Source: health-heaven)
4 toasted slabs of whole grain bread, rubbed with olive oil and a bit of garlic
1/2 tablespoon olive oil
1/2 lb of asparagus stalks, trimmed roughly the length of your bread
1 clove garlic, thinly sliced
1/2 teaspoon caraway seeds
1 avocado, pitted and smashed
a couple handfuls of arugula, tossed in a bit of olive oil
a handful of toasted pepitas, or almonds, or sunflower seeds
A few minutes before you want to eat heat the olive oil in a large skillet over medium-high heat. When hot add the asparagus, and a pinch of salt and cook for about thirty seconds. Add the garlic and caraway, and cook another thirty seconds, or until the spears are a vibrant green. Remove from heat, and assembly the tartines.
Give each piece of bread a generous slather of mashed avocado. Top that with a bit of arugula, a few asparagus spears, and a generous sprinkling of pepitas or seeds.
Serves 2-4
Prep time: 5 min - Cook time: 5 min
(Source: health-heaven)
Butter: Margarine or olive oil are the best choices. For margarine,try Earth Balance brand for the most “buttery” flavor, but any vegan brand can be substituted directly for butter. Don’t try to brown it in recipes calling for browned butter, though.
Baking with olive oil also works well. (Use 1/4 cup plus 2 tablespoons olive oil for every cup of butter.) It can be used to grease pans as well, as long as the coating is very light.
Buttermilk: Mix 1 cup soymilk with 1 teaspoon apple cider vinegar or lemon juice and let the mixture sit until it separates.
Condensed Milk: Canned coconut milk is the best substitute.
Eggs: Egg substitutions depend on the type of recipe you are making. For egg whites in recipes like lemon bars, use agar agar powder mixed with water according to the package directions. To replace whole eggs in chewy baked goods like brownies, use one ripe mashed banana for every egg the recipe calls for. As a general rule, one tablespoon applesauce can replace one egg in most baking recipes.
Heavy Cream: Put a can of coconut milk in the fridge for 48 hours. Open it up and use just the solidified top layer in place of heavy cream.
Honey: Use an equal amount of maple syrup or agave in place of honey.
Milk: Among the non-dairy substitutes for milk, try soymilk because it is a bit thicker than almond or rice milk. When using a thinner non-dairy milk, use a little less than the amount of milk called for in the recipe.
Sugar: While there is often concern over the use of bone char in sugar processing, only about half of the sugar in the US is processed this way, so there are several vegan sugar options. Look for beet sugar or unbleached sugar — which may even be labeled “vegan sugar” — or check out this list of sugar brands that do not use bone char.
(Source: health-heaven)
15 ounces chickpeas, rinsed and peeled
3 tablespoons hummus
1/2 tablespoon lime juice
2 tablespoons Garlic Gold
chili powder, sprinkled
Combine chickpeas, hummus, lime juice and garlic. Spread on baking sheet and sprinkle with chili powder. Bake @ 375 for 20 minutes, or until your kitchen smells so delicious.
To build the tacos, have guacamole, lettuce and tomatoes.
Guacamole = mashed avocado + lemon.
(Source: health-heaven)
150 g rice malt syrup
130 g raw almond butter
20 g raw coconut oil
50 ml unflavoured and unsweetened almond milk
65 ml almond cream, or other GMO-free, unflavoured and unsweetened vegetable cream
1 teaspoon cinnamon powder
Put all the ingredients in the bowl of a mixer and process until smooth. Transfer the mixture into the fridge for about 30 minutes then pour it into your ice cream maker and process according to the manufacturer’s instructions. 40 minutes should be enough to make a creamy, thick ice cream. At the end of the cycle, remove the ice cream from the machine and divide it into bowls. Eat the ice cream right away or keep it in the freezer until serving time.
(Source: health-heaven)
In need of good books to read when my exams finish, at the moment I love books like The Catcher in the Rye by J.D. Salinger , The Beautiful and Damned by F Scott Fitzgerald, Sherlock Holmes, This Side of Paradise by F. Scott Fitzgerald, Stories by Edgar Allan Poe, To Kill a Mockingbird by Harper Lee, The Sense of an Ending by Julian Barnes … )
(Source: health-heaven)