4 Ways to Eat Healthy While Traveling: Guest Post by Noor Najam – Pateeri

Traveling for most of the people is fun and relaxation which is why they tend to keep no boundaries. They would eat whatever comes their way and even skip meals in all the hassle. The thing we do not realize is that the unhealthy eating habits that we develop during the trip go a long way with us. Not only that, unhealthy and unrestricted eating also leaves us falling sick or too weak by the end of the trip. And then we wonder why it happened. If you truly want to stay active and healthy throughout your travel, eat healthy and make healthy choices only. The question probably is how?! Fret not! Here is your answer…

4 Ways to Eat Healthy While Traveling title on faded background image of a table full of a healthy breakfast buffet

Satiate Cravings with Healthy Snacks
When you are in motion constantly with tons of luggage to carry, it is normal to have unnecessary cravings throughout the day. Before you quickly reach out for a chocolate bar, a pack of chips or a sugary drink, stop and think! Do you have a healthier alternative that you can go for? Yes, you always do and yet you ignore it thinking that you are on a vacation and you can eat as you please. Remember that you have to pay a higher cost for it now and later both.
There are tons of healthy snacks out there which are not only healthy but delicious as well. Popcorns, sweet corns, dry fruits and fruits like oranges, bananas and apples are a few great examples. Similarly, you can drink a glass of fresh juice instead of getting a sugary soda.

Do Not Skip Breakfast
You may skip a meal or two but never skip breakfast. It does not only help in kick-starting your day but that is when you need the most energy to stay filled and active throughout the day. If you want to prevent unnecessary cravings and weakness, eat a very healthy breakfast full of protein and fiber. Take oats, eggs, yogurt and brown bread. Also, you must take an apple every morning as it is rich in fiber and iron and it will keep you satiated throughout the day.

More Sweat, More Water
All the hassle we face while travelling leaves us feeling dehydrated. The interesting part is that we do not even realize what is wrong when we feel low and out of energy. It is dehydration that gets most of us sick by the middle or end of our trip. If you want to stay hydrated and remember drinking enough water, just keep a water bottle with you wherever you go. Also, add a few slices of lemon, mint or chia seeds to add more flavor and healthy features to your plain water.

Empty Hotel Fridge for Controlling Temptation
We all know how hotel rooms have fridge full of chocolate bars and sodas that are too tempting to keep your hands off. If you truly want to avoid them and stay on track with your healthy diet, ask the management to empty it. You can then use it for stocking your own healthy snacks and items that you really need to stick to.

About the author

A photo of guest blogger Noor Najam standing outdoorsNoor Najam is a 22-year old student who loves to explore food delights and ever-growing new tastes of different regions. She likes to stay fit and make healthier food choices. She thinks she should have studied a culinary related bachelor’s degree instead of her current bachelors in Social Sciences. She regularly posts on pateeri.com

7 Simple Ways to Make Your Meals Healthier: Guest Post by Petra – Be Healthy Now

Spring is just around the corner and while everybody is thinking about spring cleaning, I’ve been thinking about what I can do to ‘spring clean’ my diet. I’ve already started reducing a number of sweet treats I have weekly and this has already helped me drop a few pounds.

If you are looking to ‘spring clean’ your diet, reducing your sugar intake is just one thing you can do. There is much more of course and here I share with you seven simple ways you can make your meals healthier to have a healthier start of the spring…

7 Simple Ways to Make Your Meals Healthier title on background image of table with healthy food in wooden bowls

Eat More Raw Fruit and Vegetables

By eating more raw fruits and vegetables you’ll be filling your diet with anti-ageing antioxidants, various minerals and enzymes that your body will love, boosting digestion and fighting chronic disease. Try and add fruit or vegetables to every meal you have. I add blueberries to my porridge or muesli every day and I always have a fresh salad with my meals.

An image of a selection of healthy nutrious food

Cut Back on Junk Food

Eating fast food on a regular basis can lead to obesity due to the number of calories and amount of fat in fast-food meals. Not to mention the additional problems that this type of food can cause like high blood pressure and high cholesterol.

Replacing junk food with healthier options may not be easy to start with but it is possible, all you need is some determination and willpower. I would recommend you start by exploring healthier alternatives to the junk food you currently eat.

For example, could you replace French fries with roast potatoes? Or could you find a healthier ready-made meal in a supermarket? Most of the supermarkets these days have quite a good selection of (almost) healthy ready meals which I believe some people may want to turn to when they are busy.

The more healthy food you eat, the less appetite you will have for junk food.

An image of take out pizzas and cans of coke

Cut Out the Dairy

Did you know that countries where people drink a lot of milk also have the highest rates of osteoporosis? Milk is not as good for you as you may have thought and it’s definitely not the best source of calcium.

And did you know that milk is full of hormones, puss and antibiotics? If you drink it, it’s time to cut back and go for healthier options such as almond milk, rice or oat milk.

If you are worried about your calcium intake you can easily add some calcium-rich kale to your salads. You can also find calcium in other foods such as sardines, pulses, dried figs, almonds, sesame seeds (tahini) and even baobab powder.

Reduce Meat Consumption

There is a number of reasons why you may want to reduce consumption of meat but the main one is definitely your health – that’s because eating less meat is associated with a decreased risk of heart disease and cancer (although it will also help you save money!).

Try and replace minced beef with lentils for example, or instead of having a beef burger, swap it out for a bean burger – this will provide you with way more nourishment, fibre and vitamins.

Use Whole Grains

Whole grains are grains in their unprocessed form. That means that they still contain all of the parts of the original kernel including the outer layer (the bran).

Eating more whole grains helps you consume more fibre and improve your digestion but it also helps to lower cholesterol. In addition to that, whole grains make you feel fuller than refined grains and this could help you keep your portions under control and maintain a healthy weight.

Switching from refined grains to whole grains is really easy – just ditch white rice and white pasta and replace them with brown rice and whole wheat pasta. Try other whole grains as well such as quinoa and buckwheat.

An image of a spoonful of grains

Use a Steamer Instead of Frying, Boiling or Roasting

Steamers are great to soften up your vegetables while still keeping the crunchy texture and preserving their valuable nutrients. Steaming your food is one of the healthiest ways of cooking and doing that will make your meals super healthy.

Use Healthier Cooking Oils

Do you still use sunflower oil as your main oil for cooking? If the answer is yes, it’s time to consider something else! Rapeseed oil, for example, contains half less saturated fat than sunflower oil and this is the oil I personally use for shallow frying and roasting.

When buying rapeseed oil make sure you go for the one which is cold-pressed as opposed to the refined rapeseed oil which is not much better than sunflower oil.

Another oil which you may want to consider for cooking is avocado oil. This has a high smoke point and you can also use it in salad dressings.

An image of oil being poured into a bowl

Author Bio:
Petra Kravos is a healthy lifestyle blogger who runs one of the top UK’s health blogs, Be Healthy Now. Petra is very passionate about health and loves helping people on their healthy living journey. On her health blog you will find a variety of topics, from natural health and healthy eating to fitness, Petra covers it all. You can follow her on Twitter, Facebook and Instagram.

3 Benefits of a Whole Food Plant Based Diet: Guest Post by Micaela – Life in Lilac

My story starts at the end of last year when I basically decided I had had enough of being tired all the time, being overweight and generally unhappy with myself. After some research I came across a weight loss program called Bright Line Eating which has a strict program of cutting out all unhealthy foods including all sugar and all flour.

As part of my journey and research into nutrition I discovered that my long term vegetarian diet which included dairy, eggs and processed foods was not the best option for someone looking for long term health. Nutrition has always been something I have been interested in but this year I my research spurred me onto study for a Diploma in Nutrition and Weight Loss.

So, on January 1st this year I switched to a Whole Foods Plant Based diet which focuses on unprocessed, animal product free, natural foods. Since starting Bright Line Eating in October I have lost 13kg (28 lbs) in weight and feel more vibrant and happy than ever.

Today I want to share with you 3 benefits of switching to a Whole Foods Plant Based diet in the hopes that you will be inspired to try it for yourself, or at least incorporate more whole plant foods into your diet…

3 Benefits of a Whole Food Plant Based Diet
title on faded image of salad in a bowl

Reduced Blood Sugar Levels

Right now in the UK there are roughly 3.5 million people suffering from Diabetes, a lifelong condition that causes a person’s blood sugar level to become too high and in turn can damage other organs and processes in the body.

Eating modern sugary snacks, cereals and puddings can put your body under a lot of stress as it is constantly trying to keep your blood sugar at a steady level by releasing insulin. This onslaught of processed foods and snacks which are ridiculously high in sugar ultimately ends up messing with our health. Eventually your body becomes used to having high levels of insulin all the time and you become resistant to it which ultimately leads to diabetes.

Focussing on more whole (unprocessed) plant foods such as vegetables, nuts, seeds and whole grains doesn’t only lower your consumption of sugar to begin with, it has been shown to slow down the absorption of sugars due to their high fibre content. It’s worth remembering that processed fruits and vegetables act on the body faster than whole foods because the fibre has been broken down, so try and avoid blending or juicing to maintain steady blood sugar.
If like me, you have diabetes in your family it’s worth considering putting down the sugary snacks and reaching for some fresh veggies instead.

Weight Loss

If you have a few pounds to shift then shifting to a diet which excludes all animal products and processed foods will give you a huge boost towards your goal. Fresh fruit, vegetables and whole grains are low calorie and high in the nutrients you need so they have a great energy to benefit ratio when compared to processed food.

Processed foods are full of sugar and fat which ultimately makes them high in calories and let’s face it, low in real nutrients that your body needs. Foods made in a factory are never going to be as wholesome and beneficial as the food provided by mother nature.

Try switching out your high sugar cereal in the morning for some porridge or oatmeal made with plant milk (not from a packet!) topped with peanut or almond butter and instead of grabbing a high calorie sandwich for lunch prepare a hearty salad at home with a mix of vegetables such as carrots, cucumber, lettuce, peppers, avocado and tomato alongside a whole grain such as quinoa, buckwheat or brown rice.

Removing unhealthy foods packed with calories you don’t need and replacing them with delicious nutrient packed whole plant foods will ensure a lower consumption of calories which you don’t need and therefore will help boost your weight loss.

Vitamin Boost

I already mentioned that processed foods have high levels of calories and low levels of nutrients but did you know that people eating a standard modern diet will probably be deficient in vitamins because of this?

Vitamins, which are found mostly in plant foods, are essential for health. They are naturally occurring chemicals that sustain normal repair, growth and development as well as acting as a regulator to help release energy from foods. Some vitamins (A, C & E) have antioxidant properties which protect against diseases and damage.

We can store some vitamins in the body in our fat, such as vitamins A, D, E & K, but the vitamins which are water soluble, vitamins B & C we can not store and therefore we need to consume them in order to stay healthy. The absence of vitamins can cause some functions of the body to fail and ultimately can be fatal. There is no evidence that supplements actually benefit the body.

The good news is that eating more whole plant based foods will give you a huge boost of vitamins to keep you healthy and feeling vibrant. Food such as green beans, cabbage, leeks, okra, peppers, summer squash and sweet potato contain vitamins A, B and C along with beneficial minerals such as iron, potassium and magnesium.

At the end of the day you don’t have to radically change your diet to see the benefits of eating more whole plant based foods. Start small by switching out some of the most processed foods in your regular diet for healthier options and continue to slowly swap high calorie, low nutrition foods from your life. At least I hope I have given you some food for thought.

A bowl of healthy salad on a table

Author Bio

Micaela is a lady based in Kent, she is a digital marketer by day and lifestyle blogger by night. Micaela is passionate about learning and sharing knowledge about nutrition and helping people improve their health.

Children Are Our Future: Setting Them Up For Success

As parents, our number one goal in life is to raise happy and healthy children with a bright future. We want to know that we’re doing everything we can to do what’s best for them, and once you have a child this little person is suddenly the most important thing in your life, you value it above your own. But knowing what we need to do to make sure we’re setting our children up for success can be a struggle, after all, no one knows what the future holds. However with that being said, there are a few things we can do that will always benefit our kids in later years, regardless of the direction they go in. Here are some ideas…

Children Are Our Future: Setting Them Up For Success title with black and white image of child sat on adult's knee in a living room reading a book.

Teach Them The Importance of a Healthy Lifestyle

We’re in the midst of an obesity epidemic. The leading cause of death in the third world is heart disease, which for the most part is preventable with a healthy lifestyle. Therefore teaching our children about the importance of health and setting a good example for healthy habits is crucial. Keep processed food, sweets and junk out of the house as much as possible, and try to avoid using them as treats or rewards, as this teaches children a bad mindset towards these things.

Cook healthy and delicious meals at home- include plenty of fruits, vegetables, whole grains, protein and other fresh raw nutricious ingredients. Pinterest is a great source of inspiration for family friendly meals, and if you’re pushed for time you could try batch cooking at weekends. That way you have access to lots of frozen, healthy meals you cooked yourself and are far less likely to buy something convenient yet unhealthy and expensive. Also, numerous studies have shown that families that eat together raise happier and more balanced children, who tend to be slimmer and healthier. So if you currently feed the children and adults in your house separately it’s worth making a change.

Exercise is also very important, kids are naturally energetic so it shouldn’t be difficult for them to get in the hour of moderate to vigorous activity they need a day. The trick is to make it fun, avoid it feeling like a chore. You could go on family hikes or bike rides together at the weekend. Or take them swimming, trampolining or to a class they enjoy, such as dance or martial arts. Even hire a bouncy castle or buy a large trampoline for your back garden and they’re sure to have hours of fun activity with very little input needed from you. Getting into these healthy habits and seeing exercise as something that’s fun and enjoyable is something that will most definitely set them up for future success.

Think About Finances

Starting out as a young adult can be difficult. It’s more of a struggle to get onto the property market now than it ever was- and it’s set to get worse. By planning for your child’s future, you can give them an advantage once they’re older. Some money towards a mortgage deposit could help them onto the property ladder which might have otherwise been impossible for them. You could either put money into a savings account, or make a smart investment such as buying some property. A studio apartment or small flat wouldn’t be too expensive, you could then put away the money you earn from it each month into savings for your child. When they’re older, they could even live in it while they get established with their career or attend a local college or university. This would save on fees for halls or renting a student house, but still give them the independence they will be craving at that age.

Keep Them Curious

Children are naturally curious about the world, and keeping this magic alive is what will give them a great capacity to learn and do well in their education. Take them to galleries and museums, go on woodland walks with fun worksheets from Pinterest where you tick off the things you see. Take them rock pool fishing and teach them about the creatures they catch, go to the farm or zoo and tell them all about the animals. Learning doesn’t have to happen in a classroom or with books, keeping kids curious and giving them a thirst for knowledge is a fantastic way to set them up later in life. With a passion to learn they’re more likely to do well in future, and a good education paves the way for gaining the skills they need to later on enjoy satisfying career that they love.

Read to your kids often, sing songs, make up stories together. Do puzzles, teach them how to bake or sew. It’s all new, fun and exciting for kids and you help them to develop passions and hobbies that can help them meet new friends and develop their skills.

Photo of a happy laughing family having a water fight with buckets of water

Encourage Them To Be Empathetic

Empathy, being able to see things from another person’s perspective and feel genuine emotions towards them seems like the most human thing in the world. However this is not a trait we are born with, those who grow up without learning how to empathise don’t show it later on, their brains do not develop in the same way. Being empathetic, sensitive and able to understand the emotions of others helps people to develop meaningful friendships and later on relationships- it helps them to become a good person.

Encourage empathy by praising empathetic behaviour, avoiding anger and encouraging kids to talk about their feelings. Being able to label your own feelings as a child is very useful, as when others speak about how they feel the child is able to understand what it means and feels like.

One option for teaching kids empathy is to take them volunteering. Feeding the homeless, helping out at a children’s hospital, volunteering at an animal shelter or at a care home can all allow them to experience different emotions of others, and learn how it feels good to help. Growing up in touch with their emotions as well as being able to perceive others will allow them to create meaningful and lasting bonds with others.

*Disclosure: This is a collaborative post.

Healthy Eating Made Easy: Roasted Vegetable Couscous Recipe

Delicious and healthy roasted vegetable and couscous recipe. Ideal quick and easy, yet healthy, meal that will feed the whole family. Make mealtimes stress- free with this microwave recipe. Enjoy healthy, clean eating without hassle.

Healthy eating is important to me and I generally try to use raw ingredients if possible. But like most people, we are often under time constraints, so quick and easy recipes are a must! 

I was set the challenge to choose one of these fab microwave recipes to make and blog about it. So I picked this roasted vegetable couscous recipe because it is super healthy and almost vegan. (It does contain honey). As I have mentioned before, we are flexitarian, meaning we choose to eat mainly vegan food but we are also laid back about it too.

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Ingredients

  • 2 Bell Peppers
  • 100g Button Mushrooms
  • 1 Onion
  • 1 large Courgette 
  • 1 medium Carrot 
  • 1/2 Butternut Squash 
  • 2 Garlic Cloves 
  • 1 tsp Paprika
  • Salt and Pepper
  • 3 tsp Honey
  • 300 mls Vegetable Stock
  • 350g Couscous

The quantities given for the ingredients were more than enough to serve all three of us with a huge portion as a main meal. It would be enough for a family of 4 – 5 in fact probably!

recipe, healthy, vegetarian, microwave, easy meals, clean eating, family dinner, stress-free mealtimes, life hacks, roasted vegetable couscous

Recipe

Vegetable Preparation

• Deseed the peppers and cut them into bite size chunks.
• Finely chop the onions.
• Peel the carrot then slice them thinly.
• Slice the courgettes.
• Chop the butternut squash into bite size chunks.
• Crush the garlic cloves.

recipe, healthy, vegetarian, microwave, easy meals, clean eating, family dinner, stress-free mealtimes, life hacks, roasted vegetable couscous

Microwave Vegetables

• Place all of the prepared vegetables in a large casserole dish.
• Add a tiny amount of water.
• Cover and microwave on high for 5-7 mins.
• Drain and cool slightly.

recipe, healthy, vegetarian, microwave, easy meals, clean eating, family dinner, stress-free mealtimes, life hacks, roasted vegetable couscous

Roasting the Vegetables

Pre-heat oven to 220ºC (based on convection oven – adjust for other types).

• Put the vegetables onto the oven tray.
• Chop the button mushrooms and mix them in with the vegetables.
• Add some olive oil.
• Season with salt, pepper and paprika.
• Place in the pre-heated oven on the lower shelf and cook for 25-30 minutes, shaking occasionally, until golden brown and soft.
• Stir through the honey and place back in the oven for another 5 minutes.

recipe, healthy, vegetarian, microwave, easy meals, clean eating, family dinner, stress-free mealtimes, life hacks, roasted vegetable couscous

Cooking the Couscous

• Mix the vegetable stock with boiling water.
• Pour 450 mls over the couscous initially then gradually add more boiling water if required.
• Stand for 10 minutes.
• Cover and microwave on medium until warm. (Approximately 5 minutes).

recipe, healthy, vegetarian, microwave, easy meals, clean eating, family dinner, stress-free mealtimes, life hacks, roasted vegetable couscous

Final Preparations

• Separate the couscous grains with a fork.
• Stir in the vegetable mix.
Serve and enjoy!

recipe, healthy, vegetarian, microwave, easy meals, clean eating, family dinner, stress-free mealtimes, life hacks, roasted vegetable couscous

The verdict…

I made a couple of simple, minor amendments to the original recipe but stuck to it for the main part. It was a fairly quick and easy recipe. Most importantly, it was absolutely delicious! Very filling, and so healthy too. I will definitely be making this one again!

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*Disclosure: This is a collaborative post.

#Blogtober 2016 – Day 19: 10 Favourite Foods

Ok, my 10 favourite foods, meals and places to eat (in no particular order) are as follows:

1. Fruit and veg smoothies- not technically food but given I drink one daily for breakfast it made sense this would be at the top of my list! I generally throw in whatever fruit and veg we already have at home that needs using, rather than follow recipes. I also sometimes freeze fruit and veg bought from fresh if we have extra, so that it will be ok to use for longer- so that often gets chucked in too!

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2. Seeds- I love adding seeds to my smoothies, they are such a quick and easy way to pack in more nutrition. My favourites are chia seeds, hemp seeds and poppy seeds.

3. Bananas- my favourite fruit and my ‘go to’ snack when I need a boost.

4. Popcorn- once reserved for watching movies, this is now just an easy to grab late night snack for me!

5. Crisps- I try to avoid these, I really do. But they are my achilles heel! I generally go for red pringles or kettle crisps.

6. Vegetable stir fry- my favourite dinner at home. Noodles, brocolli, peppers, onions, beansprouts, carrots and any other veg we have thrown in, ideally made with coconut oil… yummy.

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7. The Green Kitchen– not a specific food, but a great place to eat delicious vegan food. Highly recommend.

8. Jacket potato with baked beans- I realise this is pretty boring, but I like it because is such a quick and easy meal to grab, so it’s going on my list regardless of how dull it is! 

9. Harvester – specifically the new beetroot and halloumi burger with sweet potato fries… SO tasty. 

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10. Ok, so this last one is the final reminiscent of old eating habits and goes against everything else for so many reasons, but I’m going to keep it real and include it anyway lol… salt and pepper chicken from the chinese take-away. I just can’t help it, I love it. Sorry, but it’s going to have to stay on my list! 

(And no, I don’t really have a sweet tooth… hence no cakes, biscuits or CHOCOLATE on my list… I know, strange but true!)

#Blogtober16