Recipes – Page 55 – Create That Body

Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

40 Plus female seeking life changing Info

December 14, 2021

by Isabella Hawke with No Comment All Posts Fitness Plant based food Recipes Wellbeing

40 Plus female seeking life changing Info?

Have you entered the lovely forties yet? Or are you going to hit your forty years in the next year or so? We all know a healthy lifestyle ensures a healthy body and mind, right?

All of us go through bodily changes over time. Look what happened when you hit puberty, you got all happy because you got shapely> Am I right?

We experience bodily changes all the way through our lives so why is it a shock when you get to that time of life? Yes, that time . . . The menopause.

The menopausal phase we like to try like the nosy neighbour next door. It’s like a never-ending scenario of catastrophe, like a bull in a china shop it just keeps on, and on, and on until you feel like there’s nothing left of you. But it doesn’t have to be this way.

There are several things you can do to reduce the symptoms of the menopause and make life a little easier to bear.

Here we go…

Exercise

Yes exercise, I know it sounds a lot like a swear word but it works.

Because … our metabolism tends to slow down as we get older. Thus resulting in less calories burnt. That is why we need daily exercise to keep our body in shape and stay fit. Practicing an exercise for at least 30 minutes a day is recommended. If you hate the sound of the gym or yoga is too flouncy for you, try a brisk walk, every day for 35 minutes, not just once per week.

Breakfast

Breakfast, no doubt, is the most important meal of the day, or so the meat and dairy industry would like you to think. Whilst it is beneficial to have breakfast in the early hours of waking up it really doesn’t matter what time you have breakfast as long as you have it. In some cases, such as intermittent fasting it’s called lunch or even dinner.

Take your supplements

As we grow older, our bones and joints are at high risk of damage and as you know, things just don’t work out the way they should. Hot flushes, night sweats, mood swings (WHAT THE HECK, I don’t suffer mood swings …). Yes you do 😊

On a plant-based diet it is important to make sure you supplement right. A quality vitamin B12, D3 and Omega 3 supplement is required to help you stay healthy like an ox. You may also benefit from Black Cohosh, macca powder, St Johns Wart and many more (request my free booklet and find out more)

Sleep

Getting peaceful sleep every night is a blessing at any age. Sleep quality, however goes down as we age mainly due to life stresses and hormone imbalances. We all need a between 6 to 9 hours sleep in our 40s. Yes that’s right, and for most of us it never happens. But for optimal functioning, growth and repair plus good mental and emotional health 6 – 9 hours is the optimal amount.

You may benefit from a herbal tablet that contains valerian, bergamot and lavender. These three together lead to a great night’s sleep (normally).

Lavender candles and essential oils may also work.

SUBSCRIBE NEWSLETTER

Subscribe to our health and fitness regular newsletter.
Don’t Miss A Plant-based Thing! Create That Body.

[contact-form-7 id=”75″ title=”Contact Form”]

Hydration

Here we go again I hear you say. But hydration is a key part of keeping healthy and strong. Make sure you drink enough water, and every day not just one day a week. Yes, I know your tricks by now. One day of drinking 6 glasses of water doesn’t mean you’ve had your weekly intake. Far from it.

Many of us don’t drink enough water and then we complain about headaches, tiredness, sore bones and aches and pains and many more symptoms of dehydration. But what if I told you that staying hydrated on a day-to-day basis can nor just make your body and mind work better but also improve and reduce the symptoms of the menopause?

TIP: Hot flushes, Drink ice cold water.

Preventative health

The risk of chronic lifestyle disease gets higher as we age. It is recommended to schedule monthly or semi-yearly visits with the doctor. It is important to check cholesterol levels, blood pressure, diabetes and other disorders that can be detected and maybe prevented through regular visits to your doctor. Early treatment of such conditions can prevent further damage to your body. Get your MOT as soon as you can.

Keeping on top of your diet is the most important aspect of preventative medicine. A plant-based diet has been shown to significantly reduce the effects of the menopause and in some cases, reverse it.

Check out these links for science-based facts on how to reduce the symptoms of the menopause with a plant-based diet.

https://nutritionfacts.org/video/soy-phytoestrogens-for-menopause-hot-flashes/

https://nutritionfacts.org/video/the-rise-in-blood-lead-levels-at-pregnancy-and-menopause/

https://nutritionfacts.org/video/soy-foods-menopause/

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

So, hopefully, you now have a few more tips than you came with and that’s great news. If you leave having not learnt anything new, leave me one of your tips below. 😊

Have a great day x

Soya Bean and Lentil Salad

December 10, 2021

by Isabella Hawke with No Comment Dieting Health Plant based food Recipes

Soya Bean and Lentil Salad

Ingredients – For 6 Servings

1 can of green lentils, rinsed and drained
1 can of soya beans, rinsed and drained
Juice of 1 lemon
2 minced red onions
3 minced garlic cloves
1 finely chopped red pepper
1 finely chopped green peppers
½ finely chopped celery
1 handful of finely chopped parsley

SUBSCRIBE NEWSLETTER

Subscribe to our health and fitness regular newsletter.
Don’t Miss A Plant-based Thing! Create That Body.

[contact-form-7 id=”75″ title=”Contact Form”]

Directions

1. In a large saucepan, combine lentils and soya beans with 1 ½ cups of vegetable stock. Bring to a boil, reduce heat and simmer until lentils and beans are tender, about 25 to 30 minutes. Drain and cool.

2. In a bowl, combine lentils, soybeans, onion, garlic, peppers, celery, and parsley. Mix together with a spoon until everything is combined. Soya Bean and Lentil Salad

3. Squeeze the juice of the lemon into the bowl with 1 x cap of cider vinegar, salt, cayenne pepper, and black pepper. Then mix again.
4. Serve and enjoy!

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

https://createthatbody.com/40-plus-female-seeking-life-changing-info/

Gym workouts for sculpting the body after 40

Exercise tips for looking after your body after 40

Bean and Salad Burrito

September 27, 2021

by Isabella Hawke with No Comment Dieting Nutrition Plant based food Recipes Vegan

These Mexican-style burritos are very healthy, delicious and full of nutritional value. If you are trying to lose weight and you have chosen this recipe you have two options. Swap out the tortilla wrap for lettuce or cabbage leaves and keep the portion sizes small.

Beans are really good for you and as little as one cup of beans per day can help you to lose weight faster. For this recipe it doesn’t matter what type of bean you use.

Ingredients

Wraps

6 organic corn tortillas or large cabbage or lettuce leaves

2 cups of cooked black beans mix

Salsa

Vegan Sour Cream

2 limes, cut into wedges

Fresh cilantro, chopped

BLACK BEAN MIX

1 cup onions, chopped

Pinch of Himalayan salt

1 tbsp garlic, minced

1 teaspoon of Cajun spice

½ cup roasted green pepper, chopped

2 cups of cooked black beans

1 cup of cooked sweetcorn

½ cup vegetable stock

VEGAN SOUR CREAM (MAKES 1 ½ CUPS)

300 g organic silken tofu

2 tbsp fresh lemon juice

1 tbsp of red wine vinegar

1 tsp dijon mustard

¼ tsp salt

½ tsp garlic powder

Garnish

1 medium avocado, sliced

Lime wedges

Chopped corriandar/cilantro

Instructions

1. Heat a metal pan until it is hot but not burnt, do not use oil.

2. Add the onions, sea salt, minced garlic, and roasted green pepper to the hot pan and stir quickly.

3. Cook the mixture for 5 minutes, then add the cooked beans along with the vegetable stock.

4. Cook for 15 minutes until the onions are soft then transfer to a large bowl.

5. Use the back of a fork or a potato masher to partially mash the beans, leaving about half of the mixture as whole beans.

6. Fill the tortillas, cabbage or lettuce leaves with the black bean mixture, add a line of sweetcorn, and top with avocado slices, salsa and sour cream.

7. Serve with lime wedges and fresh cilantro.

SOUR CREAM

1. Drain the liquid from the tofu.

2. Place all the ingredients into a blender. Blend on high for 30 to 60 seconds until smooth and creamy.

We hope you love and enjoy this simple recipe. Keep your portion sizes small and your appetite healthy.

Over Night Oats with Plant Milk

September 27, 2021

by Isabella Hawke with No Comment Nutrition Plant based food Recipes Vegan

For a quick and easy breakfast, you can make a batch of overnight oats with plant milk.

The fiber-rich oats will ward off hunger whilst giving you enough energy to power through your day.

For more fiber and extra protein, you can mix in fruits, crushed nuts, and chia seeds.

We love strawberry, kiwi, blueberry and chia seed with our but you can add whatever fruit you like to your oats.

Ingredients

1/2 cup of oats
1 cup of plant milk
1 tablespoon chia seeds
1 teaspoon vanilla extract

Toppings

Chia seeds
sliced mixed fruit
crushed nuts
1 x teaspoon of nut butter

Instructions

Add all the ingredients to the jar or a glass and mix well.
Secure the lid. Chill in the frige overnight, or for at least 6 hours.
When you wake in the morning, stir the oats well. The mixture should be thick and the oats should be soft.
Add your favorite toppings and enjoy!

You do not need to use a fancy jar to prepare the oats in. Any jar, cup, glass, or bowl will do.
Keep you porttion sizes small and do not overeat.

Notes

Nutrition information for this overnight oats recipe is a rough estimate automatically calculated by spoonacular.com online food database. It does not include the ingredients we have listed as optional toppings.

Nutrition