Avocado Is My Power Fruit!

Avocados make me happy.  The great part is avocados are available for the most part of the year so I never get to miss them too much. The one thing I love about avocados is that you can buy them for as little as 20 cents each.  Avocado is one versatile fruit and I use it for my sandwhiches, pop them in a salad, on my hair, my face…still trying to think where else I can throw it in because it seems to blend in well with a lot of things.

5 Benefits of Eating Avocado:

  1. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
  2. Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
  3. Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases and guess what, avocados are packed with fiber!
  4. Avocados can bring your sanity back after a run.  I don’t know how it scientifically works but about an hour after my run some days I have half an avocado and I feel as good as new.
  5.  You can eat avocados any time of the day and not feel guilty about it.
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Different Type of Avocados

I bet you thought there was only one type of avocado huh?  Wrong!  I like all types as long as it’s an avocado I’m eating it.  You have to love the lamb-hass type though, it sounds…different.

You should make yourself a juicy avocado sandwhich sometime.  Trust me you will fill fuller for longer and you will feel happier too.  Here’s a free recipe you can try out:

Ingredients:

  • Two slices brown/ white bread
  • One tomato
  • Finely sliced red onion rings
  • Fried bacon strips
  • Lettuce leaves
  • Chopped Fruits in season
  • Avocado slices

Method: 

Spread margarine on bread.  Layer up all ingredients on one slice and add a sauce of your choice.  Cover your ingredients with the other slice and your avocado sandwhich is ready and packed with nutritious options.  Add the chopped fruits on the side and enjoy a filling sandwhich for breakfast, lunch or even dinner!

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Image from Google

P.S I love eating my avocado with a sprinkle of sugar and on days I buy a very tasty one I eat it as is.  Researchers(me) have found that those who eat avocado with salt are doing it wrong 🙂

Fitness Bae®

 

 

 

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Chicken Stir Fry

We all lead very busy lives and some days, cooking is the last thing we want to do.  After a long day at school or work; you want the quickest fix! Unfortunately, sometimes this ends up being a takeaway or a very unhealthy choice to keep hunger at bay.

So why not fix a quick, healthy AND delicious meal in just under 30 minutes?

Preparation time: 10 minutes.  Cooking time: 20 minutes

(Timing will vary based on amounts being cooked)

Ingredients

  • Chicken breasts
  • Peppers
  • Mushrooms
  • Onions

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(Any other vegetables you have for example; baby corn, carrots, bean sprouts, green beans)

  • Egg Noodles
  • Soy Sauce
  • Spices and seasoning of your choice (spices used in this recipe – salt, crushed chillis, chilli powder, curry powder)

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Cooking Method:

  1. Cut the chicken breasts into small bite-size chunks
  2. Season with various spices
  3. Cover and let the chicken marinate a few minutes. (If possible, marinate chicken the night before for MAXIMUM flavour)
  4. Wash and prepare the various vegetables
  5. Fry the chicken breasts on medium heat until golden brown (ensure chicken is thoroughly cooked in the middle)
  6. Transfer the chicken to another pot where you will later mix everything
  7. In the pan that you fried the chicken in, fry vegetables
  8. Transfer the vegetables to the pot with the chicken
  9. Add boiling water to pan and cook the noodles until soft
  10. Drain excess water and add noodles to chicken and vegetables

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Mix together and serve!

Thank you to Tanya for the mouth watering recipe.  Tanya is a food lover and her social media pages will leave you hungry so whatever you do, follow her at your own risk!

Instagram: @smilesobright23

Twitter: @MsSmileSoBright

Thank you for tuning into my Health and Fitness Journey series.  Today marks Episode 10 and it’s the last episode on the blog.  I hope you have taken a few valuable lessons with you and you will also thrive on your own fitness journey.

Fitness Bae®

 

 

 

My Relationship With Food

I used to have a very dysfunctional relationship with food until I realised that food was actually not the enemy.  I went on extreme diets at the start of my journey.  I remember I went through a phase where I would not eat a filling supper and settle for a fruit or a small tin of yoghurt.  The plan was to lose weight fast and if I wanted that to happen I was going to starve myself until I got to my goal weight.  BAD IDEA!  I only ended up overeating the next day to compensate for not eating the night before.  As you can obviously imagine I ended up gaining weight instead of actually losing it.  After that I ditched trying to diet and decided I would try something else…

Personally, “dieting” has not worked for me and over the years I have managed to maintain my personal weight range effortlessly through eating filling and nutritious meals.  Please note that I LOVE my food very dearly, it is the fuel I need to keep running every other day.  I will share my typical meals for a day.

Morning

Before I leave the house I have any fruit in season.  I am currently enjoying a selection ofbananas, oranges, naartjies and apples.

Mid morning I have black tea with lemon(I love lemons I sometimes eat them as is).  I pair my tea with a sandwich.  The sandwich fillings vary from eggs, avocado, margarine, marmalade, peanut butter.  Whatever tickles my fancy really.

 

Afternoon

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Peanut Butter Rice, Vegetables and Meat Image from Zimbokitchen

 

Sadza rezviyo, any white meat, vegetables.  I cannot stomach a meal without vegetables.  The food won’t make sense without it.  I am not a fan of red meat mainly because when I was pregnant the aroma of beef made me feel like throwing up and unfortunately for me years later it still has the same effect.  ANYWAYS, I was saying;  I make sure I eat a filling lunch because I know I will be up and about all day and my food will get to be digested and used up during the day.

*Zviyo is good for you because: it has low GI, more fibre, tastes infinitely better, grain meant for human consumption not cattle feed and it’s an indigenous grain.*

Mid afternoon snack On days my lunch is not so filling I opt to snack on some roasted peanuts or maputi and down that with a glass of water.

Evening

Mushroom stew, vegetables and a small portion of sadza or rice.  When I am training for an event of sort I try and make sure I have filling meals.  I save the grilled meat and a salad for supper for days I am not doing any intense workouts or when the next day is a Rest Day.

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Image from Zimbo Kitchen

I make sure I take my time to prepare delicious meals and not compromise on the quality.  My go to place when it comes to looking up easy to make recipes is Zimbo Kitchen ;ever since I bumped into her website my kitchen experience has been the best ever!  You should visit her site and try out one or two recipes, I promise you won’t go wrong.

5 Tips To Make Food Your Friend:

  1. Be yourself.  Don’t try and hop onto a cabbage diet just because your friend is doing the same.  Do what works for you.
  2. Do what keeps you sane.  I know for a fact that starving myself for supper is a BIG NO and I will not be doing that anytime soon I would like to have a good nights sleep thank you very much.
  3. Do what you can afford.  Some of the available “diets” are actually expensive.  I can’t even begin to imagine how much coconut rice goes for in Zimbabwe.
  4. Do something you can do forever.  Personally, my eating habits are something that I know I can sustain.  If I travel I will still be able to have basic meals and not have to start going about town looking for specific foods.
  5. Eat when you are hungry.  Too often you eat just because your body is programmed to eat at that particular time.  Sometimes you have to ask yourself if it’s food you actually want or it’s your internal alarm reacting to something it is used to.  It’s really okay not to gobble down food all the time.

As you can see, I actually eat with portion control in mind.  I don’t conform to “diets” because I strongly believe that my body needs fuel and the majority of the diets that I have tried have left me hungry and unhappy.  I eat so that I can exercise and I exercise so that I can eat. Everything in moderation goes a long way.  I do not deprive myself of the things that I want to eat or drink (we will talk about this soon) because I believe fitness is a journey that should be enjoyed and not endured.

How are your eating habits?  Do you look forward to the meals that you plan for yourself?  Where did you get the current diet that you are on and how is it working for you so far?

Stay logged onto my Health and Fitness Journey Series Episode 5 will be live on Tuesday at 9:00am.  I will be sharing tips on DIY Fitness.  You don’t want to miss this!

Fitness Bae®

 

 

 

 

 

Quick & Crunchy Veggie Mix

One of the benefits of meal planning is that some days you don’t have to spend a lot of time in the kitchen.  We believe in feeding the body that runs and today Felistas shares a meal that you can prepare in just under 30 minutes.

You will need:

Parsnips or carrots
Broccoli
Red Onion
Coconut Milk
Curry Powder or the curry plant

For the salad:
Avocado
Tomato
Lime or Lemon Juice
Spring Onion

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For protein you can prepare any of your choice.  I chose fish for my dish. *Fun Fact; White-fleshed fish, in particular, is lower in fat than any other source of animal protein.*

Method:

I used one Parsnip cause they are filling and I hate carrots!

  1. Peel parsnip and cut into chunks.
  2. Remove the broccoli from stalks and fry lightly with your red onion.
  3. Add seasoning, any kind will do.
  4. Cook for 2 minutes until it starts to dry up.
  5. Add curry powder.
  6. Cook another 30 seconds and add coconut milk and reduce heat to simmer.

You can get in touch with Felistas on @Miss_Masaya or SnapChat verybadgoodgirl.  She is also a blogger and you can read her word from here.

 

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Fitness Bae®

Cauliflower Potato Mash & Chicken Stir Fry

Cauliflower is one of the few things I like to eat but rarely know what to do with other than boil it and add a dash of oil and salt.  Thankfully today Yapi was kind enough to share a healthy and easy to make recipe that includes this delicious vegetable.

Chicken stir-fry:

1. Chop and boil carrots and green beans and put aside
2. Chop 1 onion, green pepper and 1 tomato and put aside.
3. Cut chicken breasts into strips, add salt and pepper, paprika and garlic.
4. Add a bit of oil in a pan and fry the chicken until golden brown.
5. Add in onions, green pepper, tomato (and whatever vegetables you may want to add)
6. Mix in the carrots and green beans that were previously boiled.

Cauliflower-potato mash:
7. Cut up cauliflower head and potato and boil for 15-20 minutes
8. Strain any left over water and leave aside.
9. Mash with a potato masher, fork or hand blender until it’s at a consistency you like and add parsley (Add milk or left over water to help get a creamy consistency)
10. Serve! Use chopped chives to garnish.

Yapikachi won the cook off challenge we held last week during the #UrsulaChallenge and won herself 5 bonus points. I loved her plate. It’s what I call a “happy plate”. The presentation is on point, there is a variety of colour and texture and best of all you just want to dive in and enjoy it.

Fitness Bae®

Man Crush Monday : Chef Takura

Every woman wants a man who can cook; okay I lie, I love a man who can cook so I will speak for myself on this one.  Imagine getting home to a meal prepared with nothing but tender loving care by your one and only.  Chef Takura (hello beard gang) took some time out to share spinets of his story with me and you can read all about it below.

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Poached Eggs with bacon and guacamole

I have always loved cooking, working in hospitality made the choice easier.

My favorite meal changes so often. I am into soups at the moment. I also always love making pizza and pasta from scratch because they are so versatile for toppings and sauces!!
I currently work at Forest Hills Resort as the Managing Director.  I love building and making our product better. Sadly I have very little time to cook. (There goes my dream to have a Chef Bae!)  Forest Hills is a beautiful location many places to hike and enjoy nature.
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Forest Hills

Being the wine lover that I am I couldn’t resist asking him on his thoughts on food and wine…
Pairing food and wine was my last job in Australia where I was the Head Sommelier (a wine waiter) at a Modern European Bistro. Pay attention to the weight of the dish as well as flavour. A hearty beef dish will go better with a full bodied red wine and a light spicy Asian dish would go better with a lighter white wine. Experiment a lot and see what your palette enjoys!!!
I do try and exercise as much as I can. The nice thing about living on a mountain is that EVERY walk has an incline!! I also like to swim and skip.
I have just gained a little more fitness and I get to see the area and take loads of nature photos.  The greatest challenge I have had so far when it comes to exercising is making time and there is no one to work out with out here.  Chef Takura needs to read about the benefits of running alone.  However, I do enjoy running, I will start running when I get someone to chase me!
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Shakshuka or eggs in rich tomato sauce

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Grilled Crumbed Fish Fillets with home made mayonnaise and pineapple salsa!

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Beef Fried Rice

You can get in touch with Chef Takura on Twitter and Instagram to stay up to date with his mouth watering meals and beautiful views that he constantly shares on social media.
Fitness Bae®

Chickpea & Chicken Liver Salad

Hello everyone.  I hope you had a splendid weekend.  Today I have an easy to make salad recipe from my good friend Chef Thami.  He is my go to source when I want to prepare something tasty and different and he never lets me down.

1 can chickpeas
75g chicken liver
3 tablespoons olive oil
1 tablespoon lemon juice
Salt & pepper to taste
1 teaspoon sugar
3 cloves garlic, minced
1 tomato, chopped
2 spring onion chopped

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Image from Thami

Method:
1. In a pan fry the liver till cooked and crispy on the outside. Remove from heat; in the same pan stir fry drained chickpeas for 3 mins then add chopped liver into the pan then fry for another minute. Remove from heat and set aside in a bowl.
2. In the same bowl add the tomato, garlic, spring onion, olive oil, salt and pepper, sugar and lemon juice and mix well & serve.
3. If you want a cold salad, then refrigerate for 2 hours then serve.

There you have it, you have no excuse to not whip up something healthy and yummy at the same time.  This is definitely going on my list of soul foods.  Oh yes, you can have it for lunch or dinner but I will probably have mine for lunch instead.

Fitness Bae®