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ACTIVITY FOOD WOMEN'S HEALTH

Jump back into healthy living after the holidays

Healthy living

Previously, we shared some advice on how to keep your routine even during the holidays, but hey, it was the holidays. We won’t fault you if your routine sort of crumbled during December. The key is to start back up as soon as you can, and resume your healthy habits. Because after all, it’s a lifestyle.

Whether you got out of your exercise routine, your nutrition routine, or any other routine you couldn’t make time for lately – we have a 4 tips that will hopefully help change that!

 

Create a plan to follow.

Don’t just jump into it head first. Take a notebook, and write your goals on the first page. Schedule the times when you will work on your healthy habits. The time to go grocery shopping, exercising or whatever you have as a goal. Buy a new pair of workout clothes, or a new cooking item. Something that will make you eager to get started again.

 

Simplify and start small.

It might not be that easy to get back into the routine you had, and if you find yourself struggling don’t be hard on yourself. You might need to build back up to your habits, or to doing things you did with ease just recently. And that’s perfectly okay! Take your time and start small. Smaller victories will motivate you and keep you on the right path.

Healthy Living

Remind yourself why you’re doing it.

Don’t forget why you’re doing this. Everyone has a reason for each change they bring into their lives. Something that keeps them going and gives them inspiration. Make sure you remind yourself on why you’re on this path. Why did you set the goal you did? What do you hope to accomplish? Why is it important to you? Ask yourself this to reaffirm your conviction and get inspired when you feel like giving up.

 

Stick a motivational message somewhere you’ll always see.

Pick a quote that motivates you, or write your own. The important thing is that it means something to you personally and that you put it in a very obvious place. Something you will see whether you want to or not. Stick it to your mirror, or the inside of your door. It might not seem like it can do a lot of good, but on the bad days it might be just the boost you need.

Healthy Living

January 3, 2018
FOOD

Scrambled eggs – a classic dressed up

Salmon, eggs, chives

We all love to dress up on occasion, right? And so do scrambled eggs. Don’t deny them the opportunity to get the attention they deserve by pairing them up with some smoked salmon. This delicious recipe you can whip up in no time will raise your standard brunch routine to a new height.

Relationship with food

Are you eating to live or living to eat? Do you ever get the feeling you’re constantly eating the same meals day after day? Can’t remember the last time you could hardly wait for that delicious first bite of *input food of choice here*? Elaborate recipes often don’t make it into your daily routine and you end up eating more or less the same boring food day in and day out.

 

The solution? Make food interesting! Having a cup of coffee becomes a whole different experience once you’ve added a shot of almond milk to it. How about using cayenne pepper instead of regular one to spice things up for lunch? Or you can go the extra mile and completely reinvent your meal by incorporating an ingredient you’ve never used before. Opportunities are endless, but in case you need an idea to get you started, here’s our version of a healthy meal that even the most inexperienced cooks will master with ease. We give you a step up from your everyday scrambled eggs – trust us, they’ll thank you for it.

 

Festive table with scrambled eggs

 

When Salmon Met Eggs

Ever wondered what a place full of healthy fats looks like? Search no more, here it is.

Ingredients:

  • 4 large eggs
  • 2 tbsp skim milk
  • 2 tbsp chopped chives
  • Salt and pepper
  • Cooking spray
  • 1 onion
  • 4 slices smoked salmon

Preparation:

  1. Whisk eggs, milk, chives and salt and pepper in a bowl to blend.
  2. Heat a non-stick frying pan over medium heat and spray with oil. Add onion and sauté until golden, for about 15 minutes. Beat egg mixture once again and add to the pan.
  3. Stir eggs gently while they cook until they are cooked through, but still moist.
  4. Season with salt and pepper and remove from pan. Top with salmon and sprinkle with remaining chives to serve.

How do you make your usual meals stand out? Are there any tricks that always work? Share your thoughts with us in the comments below!

 

December 13, 2017
AIRI FOOD

Midweek Mood Booster Breakfast!

Booster Breakfast

What better way to get throgh a midweek mood slump than by eating something yummy?

It’s usually Wednesday that gives you that feeling that the week just started and you already can’t wait for it to end – and yet you’re only hald way through. Or maybe you have so much stuff to do this week, that by Wednesday you are already drained and just need some kind of pick me up.

Diets can be hard, exactly because eating delicious food usually makes you happy – and so it’s often a form of comfort for people. It’s hard to imagine something that is healthy can still be equally delicious and serve the purpose of ‘comfort food’, but believe us, it’s true! It’s not just a myth fit people tell you, and make you think their definition of copmfort food is likely a piece of celery instead of a piece of cake. Healthy comfort food is very real, and people who have worked on their nutrition and healthy recipes are very well aware of the fact!

And now, we’re about to make sure you’re aware of it too!

@nutsandblueberries

Here is a delicious breakfast recipe that you can make to start the day on a sweet note.

Simple Vegan Waffles

(Serves 3)

Tired of smoothies and plain oatmeal for breakfast? Say goodbye to routine, and hello to these perfectly crispy on the outside, tender on the inside wafflettes.

INGREDIENTS:

  • 1 cup whole wheat flour
  • 1 tbsp ground flaxseed
  • 2 tsp baking powder
  • 1 tbsp agave nectar, coconut sugar, or maple syrup
  • Pinch of salt
  • 1 tbsp oil
  • 1 cup almond milk
  • Blueberries or chopped strawberries to serve

PREPARATION:

1. Preheat waffle iron to your desired setting.

2. In a large bowl, combine all dry ingredients.

3. In a small bowl, whisk together all wet ingredients.

4. Pour wet ingredients in dry ingredients and stir until just combined. Let sit for a few minutes.

5. Pour batter onto the pre-heated waffle iron and cook until golden brown. It may take a few more minutes to cook since they’re eggless.

6. Once they’re done, don’t stack them to ensure crispiness.

7. Top with favorite fruit and more maple syrup.

 

Time to sit back, and enjoy the little bit of sweetness this added to your week! Let us know how you liked this recipe in the comments below.

 

November 29, 2017
FOOD

5 easy steps to a guilt-free Thanksgiving!

Thanksgiving

‘Tis the season of eating delicious food and staying in because ‘Baby, it’s cold outside’. Which of course translates to ‘tis the season to bring on the winter weight.

Of course, gaining and losing pounds rapidly isn’t good for your body or metabolism, so maybe you’re starting to worry about how you’ll get through the winter without flushing all the progress you made in health down the drain. If you’re using Google, we’re sure you’ll be able to find a whole load of healthy recipes for Thanksgiving that you can use to replace that traditional dinner. But maybe you are really looking forward to those mashed potatoes and gravy and you know there’s no way you’d be happy spending Thanksgiving nibbling some kale.

So here is our advice that will hopefully help you get through the holiday season without packing on any extra weight.

 

Don’t starve yourself before Thanksgiving.

You might find yourself trying to be sneaky by drastically reducing your food intake in the days before Thanksgiving, or skipping breakfast, but that will do more harm than good! Your body will think that it may not get food for a while which means it will go into starvation mode, and that means that all the turkey you drowned in gravy is going to be stored in your body for later instead of used as energy for your body now. Make sure you eat a small and healthy breakfast the day of your Thanksgiving feast as it will make you less hungry once you’ve all gathered for your meal, and you won’t feel as guilty for allowing yourself some slack on this special occasion.

 

Eat with your mouth, not with your eyes.

If you’ve been carefully keeping an eye on your nutrition you’ve likely erased some food from your daily menu, that might make a come-back at your Thanksgiving table. Maybe you’ll tell yourself that excuse we all use ‘It’s just for today, it can’t really hurt and I’m allowed one day of yummy goodness!’ and then pile your plate up with all the not-so-healthy goodies. Stop yourself from just listening to your eyes, and piling up all of the food you’ve missed, and think about how much food you actually need to be satisfied. Take small portions of everything you want first, and add more  if you are still hungry after cleaning off your plate.

Thanksgiving

Be smart with leftovers.

Some would say that one of the best parts of Thanksgiving are the leftovers. When you’re trying to watch your weight, or health – they’re the worst. Leftovers are the excuse you need to extend a one-day treat into a week-long food binge. What you can try to avoid that, is getting creative with your leftovers. For example, make a salad with the leftover turkey! You still get to enjoy delicious food, but in a healthy way!

 

Make sure not to skip your exercise!

The cold and the general mood of the days before or after holidays isn’t really one that will motivate you to be active. Most likely, you’d prefer to just lounge on your comfortable couch with your family and watch TV or play a game. If you want to spend time with loved ones, ask them to go for a walk with you, or choose to play a game that will have you moving around instead of just sitting down positioning pieces on a board. Or if they don’t seem to be sharing your enthusiasm for some active fun, take 15 or 20 minutes in the morning and evening to do some exercising at home. It won’t take much time, but will help greatly with digestion as well as reduce your potential feelings of guilt.

 

Be thankful to yourself and your progress.

This one is most important of all. Don’t beat yourself up. The first step towards success is trying, and you took that step the minute you made your health a priority! As long as you keep stay motivated by reminding yourself why you are doing this, and don’t use the holidays as an excuse to ‘take a break’, one day where you might not eat only healthy won’t be your downfall. The main thing to keep in mind is not to use the holidays as an excuse to give up. Once you’ve started pushing back the date when you’re going to ‘start back up with your nutrition planning’, it’s a slippery slope to finding yourself at ground 0 again.

Thanksgiving

Healthy living is exactly that – a lifestyle that you need to live. Making an exception for a day won’t ruin you, and you don’t need to beat yourself up about it. Just make sure that the one day stays at that, and doesn’t become a whole week.

 

Have a delicious and healthy Thanksgiving!

 

November 22, 2017
AIRI FOOD

Tips on staying happy while eating healthy!

Eating healthy and staying happy

Nutrition can be a constant battle of what you should eat and what you feel like eating. In the back corners of our minds, we all know that we should eat healthy. “Food is fuel for your body!” is something we’re all familiar with as a saying. But then you put feelings into the equation and suddenly you find yourself gorging on 20 chicken nuggets and a gallon of ice cream because you had a hard day at work. Which is understandable, food isn’t just fuel – it’s comfort. Eating something delicious can bring a smile to your face even on those stressful days.

Which is how it creates a vicious circle. You start eating healthy, cave into cravings on a bad day, get overcome with guilt which causes more bad feelings ready to be cured by food, and start all over again. Constant fluctuations like that can cause confusion for your metabolism and sometimes do more damage than good. Don’t despair however, because there is a solution!

The key to maintaining a healthy life is successfully creating a habit. Many things can stand in your way before you achieve this, but we have a few helpful solutions that will make going back to old bad nutrition habits a thing of the past!

Eating healthy and staying happy

Don’t get stuck in a routine.

The biggest step towards giving up is getting fed up. You’re trying to eat healthy, but you only have 4 recipes to alternate between. Time is precious, and you can’t spend it searching the vast spaces of the Internet for new suggestions that are quick and easy to make. So you do the same recipes you’re familiar with, and you find they’re becoming harder to swallow each day. That will make it more likely for you to cave, give up on your new healthy lifestyle, and go back your old eating habits. The only way to keep yourself from feeling that dread of eating your healthy meal is by making them exciting! Many people have the misconception that healthy cannot equal tasty – which is entirely wrong. Our Airi app, the best mind and body coach a woman can ask for, is ready to provide you with creative and fast recipes you can do every day! All you have to do is cook, eat and enjoy the burst of energy those healthy recipes will provide.

You start to feel better, both physically and mentally.

Eating healthy and exercising gives you a whole new view on the quality of your life. Food is energy, and good food creates good energy! That in turn creates positive emotional feedback as well. It gives you a sense of accomplishment and furthers your motivation. You don’t just see your healthy improving – you feel it. All you have to do is bare your teeth and push through those first few trying weeks.

No more feelings of guilt.

Don’t you just hate that vast contrast of emotions when you eat some junk food? You’re eating that chocolate bar and feel so happy and life just seems good, even if your boss just got on every single one of your nerves. You finish that last bite, sigh in content, and a few seconds later welcome your old acquaintance – guilt. Suddenly that chocolate goes from being a mouthful of goodness to 30 bites of regret. Well eating healthy helps you avoid that nagging feeling of guilt trying to drag you along to the one trip you really don’t want to take!

Having tools to deal with cravings.

Which brings us into the next part – you have tools to deal with cravings and escape the guilt! You know the perfect replacements for your favorite foods – at least those similar enough to sate that sweet or salty needs you find hard to avoid. After getting familiar with the healthy way of life, it will be no problem to create healthy desserts when you need some sweetness in your life, or make a quick snack when you just want to nibble on something. Practice makes perfect, and once you get into the practice of replacing your usual meals with healthy ones, maintaining a healthy nutrition will seem easier than ever.

Your loved ones might jump on the bandwagon.

If you need some further motivation, let it be your loved ones! When you start eating healthy, and yummy food, those around you might join you in your efforts. This will not only bring those you care about into a healthier lifestyle, but give you additional support and motivation in your journey towards overall wellbeing!

Eat healthy and live happy

 

November 15, 2017