Is Breakfast A Struggle? Still Hungry?

Many online articles and posts about healthy living share one thing in common; "Never Skip Breakfast".

It seems to be the first step towards a healthier life, so it's the first thing you try. You decide to get up earlier and prepare a "healthier" breakfast before work or school but still feel ravenous an hour later, much to your disappointment! Why?! Whey?!

Here's why...

You Could Be Eating The Wrong Thing
Your breakfast should generally always be healthy balance of protein, healthy fats and carbohydrates. Especially if this is all new to you and you have yet to learn which foods make you feel more energised than others.

Some have insane energy after a few whole scrambled eggs and veggies whereas some need a warm bowl of oats along with those eggs.

If healthy eating is new to you, you want to have a balance of all the macronutrients (carbs, protein and fats)

The most common mistake I see with breakfast choices is choosing ‘breakfast’ packaged foods. Most quick breakfast options like  breakfast muffins, cereals, smoothies and granola bars are highly processed and full of sugar and tend to just be a carb source, missing out on the needed protein and healthy fats.

If you start your day with sugar, it won't be long until the body cries out for MORE sugar.

Are You Eating Enough?

A small bowl of fruit will not be enough to get you through to your mid-morning snack or lunch meal. You'll find a quick burst of energy before an equally as quick energy crash. Your body has been fasting, resting and recovering all night, breakfast is one of the most important meals of the day to fill up on nutrients for the day ahead, to keep the fire burning,  it is so important that you are filling up on the right foods. 
Processed breakfast cereals can cause a huge dip in blood sugar levels just a couple of hours after eating.You are more likely to crave more unhealthy high sugary foods throughout the day, which is your body calling for more cheap and quick energy. 

If you're not yet able for a bigger breakfast, it's ok to begin with a light but smart breakfast and then it's completely cool to have a snack before lunch! A snack with the right balance of protein and fats or carbs  will  keep you satisfied until your next meal and avoid the dreaded blood sugar drop which in turn leads to yucky cravings. 

If you're not yet able to stomach a bigger breakfast early in the morning, have a quick smoothie or if you really cannot get out of bed, prepare the fresh shake the night before and take it on the go! 

TIP: Re-blend with a few ice cubes the next morning to freshen it up as the oats will absorb the fluid overnight.

Here's a quick tasty favourite:

Ingredients

30g old fashioned oats, soaked overnight in ½ cup water, refrigerated

10 raw nuts, hazelnuts or walnuts are good here

20g chocolate or vanilla protein powder

1 small ripe banana

1/2 cup unsweetened almond milk 

2 tbsp 0% fat plain Greek yoghurt

1 tbsp cacao powder (optional)

4 ice cubes (if preparing fresh in morning)

Directions

Combine ingredients in a blender and blend until creamy. 

Love, Lisa xx

Eating on a budget? 🍅

😱 LESS THAN €20 🎉

Eating on a budget? Healthy eating doesn't need to be expensive. You simply need to know HOW to shop.

It may not look like it but here I have the makings of 8 meals and 7 snacks!

(There's 2 portions of rice per pack and 3 portions of mince in that 400g pack)

Always check out the veggies and fresh produce area first. 

My basket changes week by week depending on what's on offer in the veggie section. I already have some food in my kitchen, this is a top up!

As soon as you enter the supermarket, go straight to the fresh section.

Tesco and dunnes are easy for this BUT If in Aldi or Lidl, don't walk straight up the first Isle, avoid it by walking up the next isle instead!

Fill up with fresh produce first and then move onto your proteins/meats.

Always check out the rice and spice area. Pick up a new spice each week!

Buy rice in bulk if you prefer, I like the easy microwaveable packs. No fuss.

24c for these kidney beans and I checked the back of the can, the nutritional information is actually better than the more expensive brand! Always compare! I use beans as a carb source and usually mix some with my eggs for breakfast, a great belly filler ;)

9g protein per 100g also. Winning! 

Here's a break down of what I bought.

VEGGIES 

Celery

Shredded Cabbage

Cucumber

Peppers

Mini sweet peppers 

Carrots (also a carb source)

CARBS 

Sweet potato 

Rice

Bag Quinoa (12 servings)

Kidney Beans 

SUGARS 

Strawberries 

Bananas 

Apples

PROTEIN/MEATS

5% lean steak mince (3 portions in this pack) 

Kidney Beans 

ADD ONS

Fresh Dill 

Chinese Five Spice

light Soy Sauce

Lemon (for water, salads and recipes)

You need to get creative with how you cook your foods, that way the foods will go a lot further and you'll have little waste. 

❤️ Has this helped you out a little?

Let me know below. 

Test yourself! Next time you do your grocery shop, only take €20 or €50 on your pocket. Have fun with it, you'll be shocked how much you can actually fit in when you're adding it up 🙌🏼😉

The Slim Gal Icecream 😍

Ice cream in winter eh... But don't lie to yourself, you love a big bowl of Icecream on a cold rainy night in front of the fire as much as I do 😉

This one is Vegan Friendly! Egg Free, Dairy Free, Wheat Free, nearly everything-damn-Free without the loss of sweetness 😍

You can make this recipe right now and I bet you have the only ingredient needed in your kitchen. I'll put money on it.

It's genius work!

Whoever first decided to try this recipe out and share it worldwide, I have to say  kudos to you because it's saving waistlines around the globe hehe :)

Let's get to it shall we.

BANANAS. Beautifully extremely ripe, bananas! That is all you need!

Before you whimper that you don't liiiiiiiiike bananas, let me tell you, once made you won't taste banana in this Icecream at all.

It's weird, I don't know how it works but hey I'm not complaining! 

Simply, chop your bananas up and put into the freezer overnight! A few hours may do the trick - depending on your freezer and the ripe-ness of the nana's

Once frozen (and they gotta be pretty frozen) throw them into a high powered blender.

I use my vitamix for this so it powered through it quite easily. 

Blend it until the banana goes all "bitty" and then use a spoon to move all the banana from the sides of the blender jug back down towards the blade.

Blend again.

Repeat 4-5 times until you have a whipped Icecream effect with no bits!

Scoop out onto a bowl and enjoy!

I used 2 bananas here it it was way more than enough for one person, very filling!

Tag me in your Instagram posts with #lisadeefitness if you try it out, I'd love to see yours!

Did you like this recipe? Share it online with your friends. Many of us are worried about squeezing into that little dress at the weekend as much as you are, every little bit of love helps :)

Thanks for reading 💪🏽😘

Lisa Dee xxx

www.lisadee.ie