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Tag Archives: Fatloss

Categories Free Resources, Listen

How to Succeed With Fat Loss

You know it – To lose fat, we must be in a caloric deficit.

But that is not what you wanted to hear. What you want to know is how to overcome all the less favourable things that people think come with being in a caloric deficit: Feeling hungry, being miserable, not being able to eat what you love most, doing cardio 7 times a week, feeling alienated from people throughout the process, etc…

In my nutrition consulting business, I see over and over again that those who practice the following two key points, will not only reach their goals but will maintain them too.

I hope that after listening to this short episode, you will feel more empowered to start or continue with your fat loss goal, should you have one.

Articles:

https://www.psychologytoday.com/ca/blog/the-antidepressant-diet/202207/patience-necessary-skill-weight-loss-success

Categories Free Resources, Listen

What If I Don’t Like Exercising?

If you are one of those who cringe when they hear the word ‘exercise’ for any reason, or if you are okay with exercising but there seems to be some kind of a personal struggle attached to this concept that doesn’t allow you to keep consistent in a certain physical activity, this episode is for you.

Join me for an episode that raises common struggles with exercising, and some realistic, practical solutions to these.

Articles:

https://www.who.int/news-room/fact-sheets/detail/physical-activity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424733/

https://pubmed.ncbi.nlm.nih.gov/15838583/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7288608/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5666622/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431367/

https://www.health.harvard.edu/topics/exercise-and-fitness

https://www.canada.ca/en/public-health/services/being-active/physical-activity-your-health.html

Categories Recipes, Snack

Crunchy High-Protein Beancurd Sticks

Crunchy High-Protein Beancurd Sticks

Author Shani - Lemon Tree Nutrition
Crunchy, savoury and a good source of plant protein. That’s a big yes for me. I love these little sticks that I can snack on. They provide me with extra protein and are delicious as is or in a hearty sandwich.
Bonus - They are really easy to make!
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Prep Time 45 minutes

Equipment

  • Paper towel
  • A large pan

Ingredients
  

  • 40 grams dried beancurd sticks
  • 2 cups of boiling water
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ¼ teaspoon ginger powder
  • 3-4 teaspoons cooking oil of choice
  • 1 teaspoon soy sauce

Instructions
 

  • In a small bowl place the paprika, garlic and ginger powder. Mix with a teaspoon until blended. Set aside.
  • In a medium bowl, place the dried beancurd then cover with hot water. The beancurd will float in the beginning. Once it absorbs the water, it will sink. Allow to soak in hot water for about 30 minutes.
  • Pour into a colander and shake a bit to get rid of excess water.
  • Place a piece of paper towel on your table and spread the wet beancurd in one layer. With another piece of paper towel tap dry the curds.
  • Place the curds in a dry medium bowl and sprinkle the spice mixture over the curds. With two forks toss the curds to allow them to be covered with the spices as evenly as possible.
  • Heat the oil in a pan over medium heat and toss the curds in. Add the tablespoon of soy sauce. Mix well.
  • Allow the curds to cook on one side for about 2 minutes then turn them over to cook on the other side.
  • Increase heat to high and cook the curds until crispy and tiny bubbles form on their skin. About 2 minutes. Turn the curds to fry them on the other side.
  • The sticks are ready when they are brown and crispy.

Notes

If you do not have smoked paprika, you can use regular paprika and add ¼ teaspoon liquid smoked if you have it at home. If you have none of these, use regular paprika but the smokey flavour gives it this extra deliciousness.
Categories Dine, Recipes

High-Protein Cottage Cheese Bread

High-Protein Cottage Cheese Bread

Author Shani - Lemon Tree Nutrition
Have your (cake) bread and eat it too? Absolutely! Here is a deliciously soft bread recipe that will not only proudly hold your favourite toppings but will also provide you with some extra protein. Thanks to the added cottage cheese and eggs, this high-protein bread can keep you feeling fuller for longer.
This recipe yields 3 large loaves.
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Prep Time 1 hour 30 minutes
Cook Time 45 minutes

Equipment

  • Blender or food processor
  • Mixer (optional)
  • 3 Loaf pans
  • Parchment paper

Ingredients
  

  • 16 grams dry yeast (or 50 grams fresh yeast)
  • Warm water
  • 1 tbsp sugar
  • 500 grams whole wheat flour
  • 500 grams white flour (plus extra if needed)
  • 2 tsp salt
  • 4 eggs
  • 500 grams cottage cheese, 2% fat
  • 100 grams butter melted

Instructions
 

  • In a blender, place your cottage cheese and blend until smooth. Set aside.
  • In your mixer bowl place 4 cups of warm water, sugar and yeast. Stir and let sit until frothy, about 10 minutes.
  • Add the flour and begin mixing (or kneading by hand) slowly. Add eggs, blended cottage cheese and melted butter and continue mixing. Add salt and mix for about 10 minutes. If the dough is too sticky, gradually add more flour, 1 tablespoon at a time. If the dough is too dry, gradually add a little bit more warm water. The dough should be a bit sticky after 10 minutes of kneading.
  • Cover with saran wrap and allow to rise until it doubles in size, about 1 hour.
  • Place dough on a clean work surface and cut into 3 equal parts.
  • Roll each part and form into a loaf. Place each loaf on parchment paper and carefully place it in a loaf pan. Repeat with the other 2 parts.
  • Let all 3 loaves rise for about 30 minutes.
  • Meanwhile, heat the oven to 325 degrees F.
  • Delicately place the loaves in the middle of the oven and bake for about 40 minutes until the top is slightly golden and the pans feel light when lifted.
  • Place loaf pans on a heat-safe surface, and cool for about 15 minutes. Remove loaves from the pans and allow to cool on a cooling rack completely before slicing.

Notes

  • You can sprinkle your favourite topping on each loaf before letting it rise (Examples: Sesame seeds, Sunflower seeds, poppy seeds, oats etc.)
  • Bread freezes well in an airtight ziplock bag for up to a month.
Categories Free Resources, Listen

Guest: A Fitness Competition at 38 – Podcast

Today my guest is Stacey who joined a fitness competition when she was in her late 30s and as a mother to a very young child. Stacey shares with us parts of her personal experience as a competitor and provides some valuable tips.

Whether you are considering joining such a competition or simply intrigued by this fascinating world, this episode is a treat. As this podcast is about realistic healthy living, even if a fitness competition is not down your alley, I highly recommend listening to it as there are some great insights about the overall thought process, nutrition and mindset.

Categories Free Resources, Listen

What is a Realistic Healthy Lifestyle – Podcast

What does healthy living means to you? What does that concept trigger in your head? A healthy lifestyle can mean different things to everyone. For some, it may be perceived as something unattainable thinking that such a lifestyle is too difficult to maintain. While for some, it is already a part of what they practice regularly.

I personally think that there is some kind of an ideology behind the concept of a healthy lifestyle which makes it sound almost intimidating. So in my practice as a nutrition professional, I always put emphasis on realistic solutions. Let’s admit it, life is already challenging, so why make it more with choices that sound great on paper but may not be practical?

Because a healthy lifestyle is such a wide term, I thought that maybe I should dedicate the very first episode to my take on the basics of realistic healthy living.

I have come up with what I think to be the top 7 components of healthy living. These of course can be broken down into further files and folders but my intent is to keep it simple for now.

The following 7 components can serve as general points that we all could look into and see if a modification is in order.

Whatever you decide to do, please check with your doctor first.

Categories Free Resources, Listen

What to expect from the RHL podcast

Thank you for being here! Have a listen to this short intro so you know exactly what to expect from my podcast. I am excited to share some helpful information that can support and encourage you as you pursue a healthier lifestyle.

If you wish to support me and my podcast,  it is easy, simple and free: Please click the ‘follow’ or ‘subscribe’ button and if you wish, please share it with anyone that could possibly benefit from it.