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

Plant-based recipe for optimal health

by with No Comment All PostsFitnessHealthPlant based foodRecipesWellbeing

Plant-based recipe for optimal health

No matter what people say, we all eat vegan and plant-based at times. Some of us do it all of the times for optimal health, animal welfare and the environment. But if you are wanting to eat more plant-based recipes and don’t know where to start … look no further.

Most of us eat fruit, chips, rice they are vegan for sure. But if you are actually looking for make a home recipes look no further. Here are three very easy recipes to get you started.

  • Oatmeal and Banana pancakes – Breakfast

These pancakes taste yummy! And are super easy to make. They are a great option to start your day. All you need is:

  • One cup of oatmeal
  • One banana
  • 3-4 tablespoons of any plant milk
  • A pinch of baking powder for those fluffy pancakes

Mix all ingredients in a blender. Preheat your nonstick skillet and pour pancake batter with the help of a tablespoon. Wait for 2minutes until bubbles appear on the pancake. Flip it over, and the pancake is ready. You can add some berries on the top.

  • Baked potatoes with chili beans and corn topping – Lunch

Baked potatoes surely taste delicious. You can enjoy a wonderful lunch with the recipe shared today. All it requires is:

  • Six large potatoes
  • ½ cup of beans(any)
  • 1 /2 cup of tomato puree
  • 1can of corn
  • 1cup of fresh salsa
  • 1 medium-size onion
  • 1 large garlic clove
  • 1 lime for juice
  • Salt and pepper to taste

Place all potatoes for baking in a preheated oven at 375c until cooked. In a sauce pan, add tomato puree, beans, salt, and pepper, cook for 4 minutes until puree thickens. Now add corn, garlic clove, and chopped onion—Cook for one more minute. Add lime juice and green chilies. Once potatoes are done, split them with a knife and add the beans and corn. Add some more chilies for extra spice.

  • Baked tofu – Dinner

This baked tofu recipe is surely going to be your favorite. As it is flavour full yet quick to make. Here is a list of all the ingredients you need to make these baked tofu bites:

  • 1 16oz of organic tofu
  • 2teaspoons of soy sauce
  • 2teaspoon of tomato ketchup
  • 1teaspoon of garlic paste
  • 2teaspoon of maple syrup
  • 1tablespoon of rice vinegar
  • ½ teaspoon of black pepper

Cut the tofu in squares. In a small bowl mix all the sauces to marinade the tofu squares. Rest for half hour and bake at 180 degrees for 15 minutes. Enjoy

If you’d like to see more of my recipes you can request your free recipe guide below.

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

40 Plus female seeking life changing Info

by with No Comment All PostsFitnessPlant based foodRecipesWellbeing

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.

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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/

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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

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

Easy to do at home fitness

by with No Comment All PostsCoachingExercise at homeFitnessHealthWellbeing

Are you running out of time? too lazy to hit the gym? Or are you scared to lift up that heavy gym equipment? Still, you want to stay fit with less effort at home. Here is a complete guide on how you can stay healthy with these easy to perform at-home practices. As a beginner, start with a 15-minute routine at least three times a week and achieve 30 minutes target by regular practice.

Walk

Doing a regular walk for half an hour is a great way to keep you fit. It is the easiest way to keep your body functional. It serves as a warm-up session. It is, however, beneficial to choose a hilly walk and jog instead of a slow walk. Walk helps in maintaining your body weight and you can do it any time at home without any difficulty.

Crunches

Doing crunches is the best way to keep abdominal muscles in shape. Start with 10 at a time you can repeat three sets of  10 if you wish. It primarily works on the lower back, hips and pelvis.

Stairs

Walking up and down the stairs is an excellent way to keep both the upper and lower body in motion. It keeps the leg muscles flexible and allows better blood flow that results in a healthier heart. Climbing stairs also helps in fat burning.

Bicycles

Lay down on the floor keep your hands under the head. Now place your legs up in the air and start moving them like cycling for a minute or two. This exercise can be done on a mat at home even in your living room.

Squats

Squats are a great way to strengthen bones and ligaments. And might help you lose weight as it burns calories. 12 to 15 squats can be done at a time. Squats result in toned butt and legs.

The above-mentioned exercises are ideal to follow and easy to be carried out at home to stay fit.

 

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https://createthatbody.com/gym-workouts-for-sculpting-body-after-the-40s/

https://createthatbody.com/protecting-animals-and-the-environment-through-plant-based-diet/

Exercise tips for looking after your body after 40

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