Good Morning honey's

Hope you all had a fantastic weekend but to day is monday it back to reality . Happy monday get a fresh start to you week with this delish Berry smoothie.

What you need:

INGREDIENTS
2 cups water
1 tbsp flax seeds
2 bananas
2 cups frozen raspberries
6 dates

INSTRUCTIONS
Place all the ingredients in a blender and blend until smooth.

Ingredient can be found at a fruit and veggie near you

Enjoy

Recipe by: Minimal Eats

Hi Honeys

Its super hot tot today so i decide to make a mango smoothie because gran bought a whole lot of mangos and no-one seems to be eating them so I'll put the to good use, Mango Smoothie it is . Here's the recipe below...

What you'll need

A cup of sliced mango ( mine was frozen)
2 scoops of protein powder (used vanilla flavour)
A cup cold of water.

How to:
Put it all into a blender mix until smooth and enjoy.

Health benefits of mango

1. Helps fight cancer

Mango has Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against various forms of cancer.

2. They help cleanse the skin

Mango's help clear clogged pores that cause  acne and  leaves skin fresh. Just rub a slice of mango on your face , live it on for 15 - 20 minutes and rinse with cool water.

3. Helps in wweight loss

Mango contains a lot of vitamins and nutrients that need our body needs. It makes you feel fuller for longer and its fibra boosts the digestive function of the body helping the body burn additional calories.

4. Helps regulate diabetes

For people suffering from diabetes, mango can help regulate your insulin levels. Boil about 5-6 mango leaves in a vessel, soak it through night and drink the filtered decoction in the morning.

5. Helps your vision

Mango has tones of vitamin A. One cup of sliced mango is equal to 25% intake of your daily need of vitamin A. They help in promoting good eyesight, fights dry eyes and also prevent night blindness.

Eating healthy doesn't have to be expensive.

Here's a recipe for an easy healthy breakfast. I loved it. Hope you"ll love it too

INGREDIENTS:

1 cup old-fashioned rolled oats
1/4 cup chopped walnuts, divided
1/2 tsp. baking powder
3/4 tsp. ground cinnamon
Pinch of salt
1/4 cup maple syrup (I used sugar free)
1 cup milk (I used skim)
1 large egg, lightly beaten
2 tbsp. unsalted butter, melted and cooled slightly
1 tsp. vanilla extract
2-3 ripe bananas, peeled and sliced
1 cup blueberries or raspberries, fresh or frozen, divided

How to make

1. Preheat the oven to 190 degrees.

2. Lightly grease a 2-quart baking dish. In a medium bowl, mix the oats, half of the walnuts, baking powder, cinnamon, and salt. Stir to combine. In a liquid measuring cup, combine the syrup, milk, egg, butter, and vanilla.

3. Spread the sliced bananas in a single layer over the bottom of the baking dish. Top with half of the berries. Sprinkle the dry oat mixture over the fruit in an even layer. Pour the liquid ingredients evenly over the oats.

4. Sprinkle the remaining nuts and berries over the top. Bake for 35-40 minutes, until the top is browned and the oats have set. Let cool 10 minutes before serving.

enjoy

by: sohowsittaste

2 slices whole wheat bread
1 can light tuna packed in olive oil, drained
1 spoons mayonnaise
zest and juice of 1 lemon
1 egg, hard boiled and finely chopped
 chopped dill pickles
1 tablespoon minced onion
1/2 teaspoon lemon pepper
salt to taste
4 leaves green leaf lettuce, chopped
4 slices tomato, thinly sliced

In a medium mixing bowl, whisk together mayonnaise, lemon zest and lemon juice. Add tuna, eggs, pickles, minced onion and lemon pepper and stir to coat. Add additional mayonnaise if needed. Salt to taste.
Divide tuna salad among 1 slices of bread. Top each with chopped lettuce and tomato slices. Top with remaining 1 slices of bread and serve.

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Good morning and Happy Sunday - sipes smoothie

Day 9 of our 30 day flat belly challenge - breakfast

Baked Eggs in the Basket

2 pieces of bread
2 eggs
Butter
Salt and pepper
Minced fresh chives, or any other green herb you like

A muffin tray

Preheat oven to 190 degrees; generously butter two muffin wells. Trim the bread to fit inside the muffin wells. Place a piece of bread into each well, then gently crack an egg into each piece of bread. Sprinkle a little salt and pepper on top of each egg and bake until the egg reaches your desired consistency (about 14-18 minutes gives set whites with runny yolks; increase time from there if you like a more well done yolk). To serve, let the egg baskets rest about 5 minutes in the tray, then run a sharp paring knife around the outside and use a fork to gently remove (if you used ramekins, you can serve them in the ramekins.) If desired, sprinkle minced fresh chives on top before serving. You can also serve with hollandaise if you like.

stick with me and all your meals will take just a few minutes to cook... *hides*

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Hi Lovelies

Hope you are having a lovely day. If you missed our breakfast and exercise tips please see on facebook

Day 5 of our 30 Day Flat Belly Challenge - lunch

Peanut Butter and Banana Sandwich

2 slices whole wheat bread
1 small banana
½ tsp cinnamon
peanut butter

Toast bread and slice banana. Layer banana on one slice of toast and dust with cinnamon. Spread the second slice with peanut butter, then sandwich the two together and eat straight away.

Peanut butter - Keeps you full for longer
Banana - Helps speed up your metabolism and has few calories
Cinnamon - Helps store less fatty acid

Share with friends.. Enjoy

See other tips on FACEBOOK

1/2 cup vanilla yogurt
10 almonds
1/4 cup broccoli florets, stems cut off
1 cup strawberries
1/4 teaspoon cinnamon
1/4 cup of milk

Pour all ingredients into a blender and mix until smooth. Drink immediately

Catch Up real time on FACEBOOK


Exercises

We woke up at 5am on Facebook and began our day with these exercises..

Our own indoor cardio

40 Knee Highs

Broccoli
Beef cut into cubes/strips
Carrot slices
Green and red pepper
salt and pepper
Chopped Onion
2Tsp of oil
1tsp minced garlic
2Tsp soya sauce
Cooked rice

How to...

Heat oil in a large pan over medium-high heat; cook and stir beef until browned, 3 to 4 minutes. Move beef to the side of the pan and add broccoli, green and red pepper, carrots, onion, and garlic to the pan. Cook and stir vegetables for 2 minutes. Stir beef into vegetables and season with soy sauce salt and paper. Continue to cook and stir until vegetables are tender. serve on your rice..

Enjoy  Share with Friends And drink your apple and cinnamon water before eating.

We are on Day 3 of our Flat Belly Challenge. Todays Lunch Recipe is Boiled Egg and Mayo Sandwich..

Chopped boiled egg
Mayo
Finely chopped celery
Basil leaves

How to:
Mix eggs, celery and mayo in a bowl. Spread on your whole wheat bread and top up with basil leaves. Season with pepper.

Don't forget to drink your Apple and Cinnamon Water before eating.

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Hi Friends

So yesterday we had a plan that we should start a flat belly challenge month. If your interested please follow us on facebook where we will be posting most of our tips. Here's what we shared yesterday

Apple and Cinnamon Water

1 apple thinly sliced
1 fresh cinnamon stick
cold water
A large jug

How to:

Add apple slices and cinnamon stick to your jug. Pour the water in..

If you want more flavour you can add in more apples our slice them a bit thinner.

Drink a glass before every meal. Keep apple-cinnamon water in the fridge not more than 3 days.

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What you'll need:

2 tablespoons peanut butter
1 waffle
raisins

Spread waffle with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts for even more fiber, which helps deliver the meal's nutrients slowly and steadily.

2 teaspoons light mayonnaise
1/2 teaspoon prepared horseradish
1 whole-wheat tortilla
1 large lettuce leaf
4 slices lean roast beef
1/4 cup chopped tomato

How to make:

1.Mix the mayonnaise and horseradish in a small bowl. Spread the mixture on one side of your tortilla.

2.Place the lettuce leaf in the center of the tortilla, followed by the roast beef and tomato. Fold the outer edges in, then roll.

So today I tried something new for breakfast, mixed berries with roasted nuts and seeds. It was delicious and filling. I definitely give it a thumbs up for the amount of calories it has, it's the perfect morning meal for a flat belly. Come on give it a try.....

What you need:

3 cashew nuts
3 hazelnuts
20g  sunflower seeds
20g  pumpkin seeds
50g  blueberries
50g  blackberries
50g  raspberries
50g  Greek yogurt / plain yogurt

Preheat oven to 180°C.
Place the nuts and seeds on a baking-tray and cook for four minutes.
Pour into a bowl and sprinkle on top of the berries with the Greek yogurt.

Here is one of my fav snacks of all times... Its healthy and delicious, I hope you'll love it too.

What you'll need:

10 strawberries
Plain yogurt
1/2 small banana
2 teaspoon sliced almonds

How to:

1. Mash your banana in a bowl with a fork then mix in the plain yogurt.
2. With a knife, carve out the middle of each strawberry (careful not to cut yourself)
3. Fill the center of each strawberry with the banana-yogurt mixture and top with sliced almonds.

If you like you can add a bit of the slice almonds into the mixture.

Enjoy

Cinnamon.. Who doesn't like a sprinkle of it on that milk tart or cinnamon toast ( I'll share the recipe tomorrow) not forgetting to sprinkle it on a pancakes topped with banana and honey... It tastes so good!!

As good as its health benefits. Lets find out what wonders a sprinkle of cinnamon can do for your body...

1. Helps digest food

 Cinnamon reduces the uncomfortable feelings associated with IBS ( Irritable Bowel Syndrome ) especially the bloating it also aids with  heartburn or indigestion.

2. Aids weight loss

Cinnamon increases blood circulation, increased blood flow  boosts your metabolism therefore helping you loss weight. This blood thinning property of Cinnamon also helps it in acting as an anti clotting agent especially for those suffering from heart disease.

3. Reduces PMS

According to the University of Maryland web site women who ate 5.6 mg of manganese in their diets each day had fewer mood swings and cramps compared to those who ate only 1 mg of manganese. These results suggest that a manganese rich diet may help reduce symptoms of PMS.

4. Reduces pain linked to arthritis.

5. Food preservative

Cinnamon is a natural food preservative,when added to food, it inhibits bacterial growth and food spoilage.

6. Reduce heart disease

Cinnamon is an excellent source of calcium and fiber. The two components help to bind and remove bile salts from the body--salts that have a damaging effect on the colon. When the bile is removed from the body, it has to break down cholesterol to generate new bile, having a positive impact on atherosclerosis and heart disease prevention.

7. Aids yeast infection

Cinnamon helps to stop medication-resistant yeast infections.

8. Blood Sugar Regulator

9. Cures stomach bug and flu

Cinnamaldehyde contain in cinnamon helps cure stomach bug and reduce symptoms of flu.

10. Packed with good nutrients and a great anti - oxidant

Cinnamon is packed with nutrients such as fiber, calcium, iron, and manganese. Reach in anti - oxidants which reduce the forming of " Free Radicals " that cause cancer.

When i was in senior primary my mother use to stuff me with eggs. Soon I came to hate anything that had eggs in it. But recently I have become quite a fan of these precious eggs after stumbling across these interesting benefits that they add to your health.

1. Good for your eyes

I'm a heavy reader and I spend most of my time infront of a computer. So it was lovely to learn that just one egg a day can prevent macular degeneration - a medical condition which usually affects older adults and results in a loss of vision.

2. Aids in weight loss

A breakfast which contains eggs will keep you fuller for longer.

3. Reduces risk of getting cancer.

The egg yoke is packed with a nutrient called choline. High intake of choline reduces the risk of breast cancer; choline also protects our livers from accumulating fat, helps regulate the nervous system, the brain and cardiovascular system.

4. Promotes healthy hair and nails

Eggs are high in sulphur and contain a wide array of vitamins and minerals which help keep your nails and hair healthy.

5. Protects your heart

Eatting two eggs a day increases your HDL the good cholesterol which protects your heart.

Image:  landolake.com

Hi Divas and Divos

Its 8pm hear in Cape Town and the cold weather is creeping in. I'm so tired from work but as I was about to snuggle up on the couch and munch on doughnuts and a coffee I remembered that I promised to she my "special" water recipes.

If you have a dislike for the taste off water like I have, then I'm sure that the following will be very helpful in getting you into a habit of drink water more for your health and for your skin.

Recipe #1

Fresh Lemon sliced + Mint leaves + Sliced Cucumbers +

Hi Divas and Divos

I have a huge problem with dehydrated skin due to the fact that I hardly drink water. But I must admit during the past few days I have tried to keep myself hydrated from the foods I eat to my "special" water that I drink ( I'll share that tomorrow).

So if you ever feel dehydrated or worn out, here is a list of foods that can give you a bit of a boost and give your skin some natural glow..

1. Tomatoes - Contain 94% of water
2. Melon Water - Contains  92% of water
3. Pineapple - Contains 95% of water
4. Blue berries - Contain 95% of water
5. Pear - Contains 89% of water
6. Watermelon - Contains 96% of water
7. Cucumber - Contains 96% of water
8. Celery - Contains 95% of water
9. Lettuce - Contains 95% of water
10. Grape Fruit - Contains 90% of water

Cucumbers are number four most cultivated vegetable in the world and known to be one of the best foods for your overall health, often referred to as a super food. Pick a handful of firm, dark green cucumbers and drop them into your shopping cart. Congratulations! You have just bought yourself stuff full of good health.



1. Cucumber re hydrates body

If you are too busy to drink enough water, eat the cool cucumber, which is 90 percent water. It will cheerfully compensate your water lost.

2. Cucumber fights heat inside and out

Eating cucumber will get your body relief from heartburn. Apply cucumber on your skin and you will get relief from sunburn.

3. Cucumber eliminates toxins

All that water in cucumber acts as a virtual broom, sweeping waste products out of your body. With regular eating, cucumber is known to dissolve kidney stones.

4. Cucumber replenishes daily vitamins

Cucumbers have most of the vitamins the body needs in a single day. A B and C, which boost your immune system keep you radiant and give you energy. Make it more powerful by juicing cucumber with spinach and carrot. Don’t forget to leave the skin on because it contains a good amount of vitamin C, about 12 percent of the daily recommended allowance.

source:  fitnea

Over the past few years, vitamin water has become a wildly popular beverage all across the US. After all, the overall appeal of getting your daily dose of vitamins just by drinking some deliciously flavored water makes getting to good nutrition easy for most people, explaining the popularity of this particular drink. But is it more hype than hydration? Despite the fact that vitamin water is marketed as a healthier alternative to sodas and juices, not everything about this vitamin infused beverage is all good news.


Pros of Vitamin Water

1. Vitamin Water Contains Essential Vitamins
The average bottle of vitamin water contains 50 to 100 percent of your daily-recommended dosage of several different vitamins, making it a beneficial beverage in several aspects.

2. Vitamin Water is Better than Sodas and Juices
It’s easy to see that vitamin water is more beneficial to your health and weight than sugar laden, carbonated beverages. Most vitamin waters on the market contain roughly half the calories and carbohydrates of soda, and sodas can’t offer the health benefits of vitamin inclusion.

3. Vitamin water is also better than juice, simply because there is usually far less sugar in vitamin water than in most fruit juices you will find today, making vitamin water one of the better choices in beverage options.

Cons of Vitamin Water

1.High Calorie Content

Even though vitamin water has fewer calories than soda and juices, it’s still one of the most loaded calorie options in the drinkable market. The average 20 ounce bottle of vitamin water contains almost as many calories  as a single 12 ounce can of pop; certainly something that would make calorie conscious consumers raise an eyebrow.

2.Vitamin Water isn't Cheap

No matter how you slice it, vitamin water is a very expensive habit. Buying just a single bottle of vitamin water a day adds up to almost $400 a year. If you compare that to regular water, vitamin water pales in comparison to plain old water cost wise.

3.The Vitamins in Vitamin Water are Virtually Unnecessary

The vitamins contained in most vitamin waters are vitamins that the average person can get by simply maintaining a healthy diet , and most people get them already. Even though the concept of vitamin water is appealing, it’s equally unnecessary. If you want to ensure that you are getting enough vitamins each day, consider taking a multivitamin instead of skating by on high calorie options like vitamin water.

The bottom line is that even though vitamin water is a healthier alternative to soda and juices, plain, old-fashioned water is still best.

Source: livinghealthy360.