Spaghetti Vegetable Stir Fry

Spaghetti Vegetable Stir Fry

Happy New Month Guys

While preparing this I decided to use natural spices not the usual soy sauce and the likes.

Ginger, turmeric, garlic

Ingredients:

Golden penny Spaghettini

Chicken Breast

Cucumber

Carrots

Spring onions

Cabbage

Tomatoes

Pepper

Lettuce

Kidney beans

Green peas

Onions

Garlic

Ginger

Turmeric

Any veggies of your choice.

Seasoning cubes

Salt

Oil

Lemon

DIRECTIONS:

PASTA PREP

Add about 1-2 tbsp of oil into a large pot of boiling water

Add salt to taste.

Pour your pasta into the boiling water.

Allow it to cook for 10mins.

Then sieve.

P.S

Don't break your pasta.

VEGETABLE STIR FRY.

Chop your veggies into smaller bits.

On a skillet, add 2 tbsp of oil 

Pour your onions, garlic, turmeric, ginger chops and allow to heat for 2-3 minutes.

Add your veggies one after the other and keep stirring until the veggies are a but tender add your seasonings for taste.

CHICKEN BREAST PREPARATION

Add 1tbsp of oil in a small bowl

Add seasonings for taste

Add little quantity of salt

Add your natural spices

Mix together 

 Put the chicken breast in the mixture and allow to marinate for 30 minutes.

On a skillet add 1tbsp of oil and allow the chicken breast to fry,

Once it is brown , turn it to allow the other part get brown.

Or you can Bake at 350°C in an oven or microwave.

Your food is ready 

Second Half of the year💃🏾💃🏾💃🏾💃🏾

Happy New Month Everyone. Welcome to the second half of the year. I don't know how the first 6 months have been for you. But be rest assured, with hope rising that this second half of the year will be your best year yet. 

#july#secondhalf#gratefulheart  #goals.

How to be consistent in maintaining your weight

The road to maintaining your weight: Cultivating long term goals

The journey to healthy eating, weight loss, weight management started for me in 2018.
Then I had gone to take my measurement months before, in preparation for my cousin's wedding.
The goal was to make sure my body won't outgrow the dresses, and I achieved it.
After the wedding, I became inconsistent with eating healthy.

In 2019 when the new year started, new resolutions, new plans were made.

I joined a Fitness group @firstfit.

Meal plans were given, but I just couldn't keep up with it, so I created a consistent way around the meal plan.

Then my body became used to it.

This time the goal wasn't for me to outgrow my dresses but to live a healthy and consistent life.

5 Tips to know when you want to maintain your weight or lose weight are:

• Never skip breakfast
• Don't Starve yourself- when you starve yourself, you lose muscles which can make your body shut down.
• Don't overeat immodestly.
• Join a Fitness group and exercise 3-5 times a week.
• Praise yourself for every kg you lose.
• Give yourself a treat once in a while.
• Don't be too hard on yourself

Finally, Less is More, Eat in modesty. Consuming too much food repeatedly can increase your chances of weight gain rather than maintaining it.

Stay tuned for the last post this week on "Eating Right".

I'd give you recipes on Healthy

snacks you can try.

Calories: The effect on our health

Have you ever thought of checking the nutritional label at the back of a cereal, drink, whenever you buy them?

You know that feeling when you finally decide to check the nutritional label of a food package after you just consumed it.

The Nutritional fact or label written at the back is very important to us before adding it to your cart at the grocery store.

It guides us in our eating habits and helps us in monitoring our calorie intake.

Calories are very fundamental to our human health, they measure the energy content of the food we take into our body system.

An average woman needs about 2,000 calories per day to maintain her weight and an average man needs about 2,500 calories per day to maintain his weight.

However, a lot of factors are considered depending on the calories we need per day.

• If we want to lose weight
• Maintain weight
• Gain weight
• Our body mass, age, height.

All these factors determine how much calories we need per day.

To lose weight it is advised that you cut down  500 -1000 calories to lose 1/2kg per week.

 Thanks to technology, there has been an easier way to track our calorie intake per day ( my fitness pal app), but we shouldn't completely rely on these calculators because they are not 100 percent accurate.

We can portion our food when we eat them.

Replacing the carbs in this plate with more stir fry vegetables, we have helped to reduce our calorie intake.

Finally when serving your food

You must follow the recommended food plating.

Resources:

https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.myfitnesspal.com/&ved=2ahUKEwjW6sbtqoPqAhV9AWMBHez0By0QFjAAegQICRAD&usg=AOvVaw2O1PD0WVe1gYkxOiAuVAK8

 Google,

 Introduction to Food Safety, Stanford University. 

 

Eating Right

Hello everyone,

 Happy Sunday 

May this week bring peace , joy, fulfilment, and achievement for you.

Highlight of this week.

Do you want to know the wonders of what you take in?

Join me this week as we dive into the magical effects of Healthy Eating.

TRANS FAT

TRANS FAT

They occur when vegetable oil undergoes hydrogenation which lengthens foods shelf life.

 They are chemically manipulated,

the chemical bonds are less stable so they easily flip to Trans fat rather than Cis Fat.

Trans fat is the worst of all the fats.

They mostly come from processed foods and fast food.

They are largely found in processed foods.

Processed foods are less healthy and have longer shelf life.

Trans fat raises LDL cholesterol levels and lowers HDL levels.

Too much Trans fat in your diet can increase the risk of health problems.

UNSATURATED FAT

Unsaturated fats are divided into two main types

1.Monounsaturated Fat

2.Polyunsaturated Fat. 

Polyunsaturated fats are divided into 

-omega-3 and 

-omega-6 fats. 

Each type affects your health in numerous ways.

Monounsaturated fats include;

      -peanut oil, 

      -avocados, 

      -olives, 

       -nuts.

They help in lowering type 2 diabetes and risks of heart diseases

Omega- 3 fats are found in

- fatty fish ( salmon, herring, mackerel, sardines)

- canola oil

- walnut

- flax seed

Omega- 3 fats reduce the risk of strokes, cardiovascular diseases.

Omega- 6 fats

-Corn oil

-Sunflower oil.

Omega- 6 fats increase inflammation when extensively.

In Nigeria, we tend to consume more Omega- 6 fats than Omega- 3 fats, which results in increased heart diseases.

Knowing this can help you choose carefully when next you go to the market.