Tag Archives: fats

Belly fat burning healthy weight loss breakfast

Oatmeal is one of those foods that will help you lose weight, especially that stubborn belly fat. 

This breakfast features oatmeal, blueberries, nuts and peanut butter. All three of these super foods are on this handy chart:

 

 
Start with oatmeal. Then add slivered almonds, blueberries and peanut butter.

 

Add slivered almonds and peanut butter to your blueberry oatmeal. Photography by Rizwan Alvi

  
Use natural peanut butter for less preservatives. Photography by Rizwan Alvi

  
Peanut butter add healthy fats to your oatmeal. Photography by Rizwan Alvi

  
Put healthy fats in your breakfast. Photography by Rizwan Alvi

  
Weight loss oatmeal breakfast. Photography by Rizwan Alvi

 
This slow releasing carbohydrate is complex and high in fiber. This is ideal if you want to lose fat since this will keep you full for longer.

What you love to put into your oatmeal?

xxSerena 

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Why it should be salad and meatballs, not spaghetti and meatballs!

Salad greens are the perfect food combination with protein. If you eat protein with starchy heavy carbs, your body has difficulty digesting this.

Since leafy greens like salad take a shorter time to digest, the stomach can concentrate on digesting the protein instead of having it wait in the stomach for the starches to spend many hours slowly digesting in your small intestines.

You see, different foods digest in different areas of your digestive system. Proteins are digested mainly in the stomach, with the presence of hydrochloric acid. This is what breaks down meat. 

Carbohydrates are broken down in our mouths and primarily in the small intestine.

Veggies help to move along other foods because they contain a lot of fiber.

So we’re good combination is a protein with vegetables. If we eat starchy carbohydrates with proteins, carbohydrates get digested first and the proteins just to sit in the stomach, waiting. This leads to rotting proteins in your stomach, gas and stinky poops! 

So fish and greens. Not fish and rice! So chicken and vegetables. Not chicken and pasta! Steak with sautéed mushrooms and a salad. Not steak with roasted potatoes!

What happens when you combine foods that are incompatible? Farting. Upset stomach. Heartburn. Bloating. Things like that.

So, it’s your meatballs with salad! Not with spaghetti.

 

Season your salad greens with a squeeze of lemon. Photography by Rizwan Alvi
  
Eat your meatballs with salad not spaghetti. Photography by Rizwan Alvi
 
What are your favorite veggie protein combinations?

xxSerena 

Nutrition of avocado toast & how to make it

Avocado is creamy, buttery and on top of a crispy toast, delicious.

It’s healthy too of course, otherwise how could it be featured on serenaglow ?!?


To make the toast you will need toast, fresh lemon juice, good quality salt, and a quarter of an avocado per slice of bread.

photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)

Very ripe avocado will mush nicely, like soft butter, onto your crispy toast.

Then squeeze on the salt of your choice and a healthy squeeze of fresh lemon.

photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)

Enjoy!

xxSerena

Helpful tips for appropriate portion sizes

Yes you may be eating very healthy food, but how much are you eating?

Food might be so healthy but portion sizes are equally as important. The great rule of thumb is eat as many vegetables as you want. An unlimited amount of vegetables is allowed! Fruits are next. Eat as many fruits as you wish, after you’ve eaten a lot of vegetables.

But sometimes we add too much salad dressing to our vegetables. Sometimes we will add too much peanut butter to our bagel. Sometimes too much butter to our frying pan.

Remember that each bite you take is loaded with calories and macro nutrients.

Here is a helpful infographic on realistic portion sizes:

  
xxSerena 

The red, white, yellow and green super postworkout hot meal

Eggs, tomato and avocado is a great low carb, high protein and good-fats combination.

After working out you’re not only hungry but your muscles need fatty acid’s, protein and vitamins in order to grow.

Here’s an idea for a simple super healthy meal. Think of it as the red, white, yellow and green super postworkout meal!

Photography by Rizwan Alvi @rizwanalvifoto
Photography and food styling by Rizwan Alvi @rizwanalvifoto

What are your favorite post workout meals and why?

xxSerena

Do you use these fantastic healthy cooking oils? Learn which oils should be in your pantry.

Healthy fats are important for the health of your eyes, hair, reducing cholesterol and an overall healthy body!

With so much research being done now on healthy oils and their function for our health, here’s a helpful chart.

  
Which ones have you tried? Which ones do you want to try? What are your favorite oils and how do you use them?

xxSerena 

5 simple guidelines on good nutrition and clean eating

The lovely Arlen of the blog Cultivating Elegance commented yesterday:

I love your posts, I’m now walking to the gym and I agree with all ur points. What to me is more important is food because no matter how much you workout if you don’t have good nutrition you won’t see the difference in your body.

Well said. Arlen, you’re right. Food is so important. You could work in the gym as much as you want but if you’re eating the wrong foods then you won’t see the best results possible.

Before I get into a general talk on what foods are good for your body, I want to say that Arlen’s blog is really one of my favorites. She speaks on relationships, marriage, motherhood, beauty and recipes and I enjoy reading her straightforward interesting voice.

Ok now. Food. Here are five simple guidelines on good nutrition and clean eating:

1. Choose complex carbs over simple ones.

This is simple. Get rid of the overly processed white flour and white sugar. These are foods like donuts, white bread, pancakes, cakes, cookies, soda, and those delicious rare kind of pastry treats that cost five dollars for a little bite.

  
But lets get real too, ok team?

I love those things and I want to eat them! I want to eat everything. So let’s remember our next rule for clean eating:

2. Everything in moderation

Eat what you want but don’t eat the whole thing. Share a donut or eat half of the sandwich and save the rest for later. And in the meanwhile, don’t forget to fill up on … and our next rule:

3. Load up on nutrient dense foods.

Nutrient dense foods are low in calories and fill you up. They are high in both soluble and insoluble fibre. (Think the white part of the apple is soluble fibre and the skin is insoluble.) Nutrient dense foods are all veggies: celery, spinach, tomatoes, asparagus, broccoli, etc. 

   
 Also eat food like beans and lentils. They are also high in the healthy kind of fibre that helps scrub your small and large intestines of all the gunk.

4. Don’t forget about fats.

Eat healthy fats everyday. This will keep your organs, eyes, skin and brain in good function but will also help to curb cravings for bad fats like deep fried foods and too much meat. Fatty fish, however, is a good healthy fat:

  
Eat healthy fats like olives, avocados, dark chocolate, flax, coconut oil, butter, eggs and nuts.

5. Drink lots of water.

Water is needed to metabolize your fat guys. You need a lot. Your body is metabolizing, building muscle if you’re working out, solving problems and your body needs a healthy supply of water to do the miraculous things it does everyday.

  
Did I miss something important? I bet I did! Let me know. Comments and questions are always welcome as usual.

xxSerena

 

Healthy food tips for type two diabetes

Type 2 diabetes is the most common form of diabetes. It affects 90% to 95% of North Americans with diabetes. It’s also possible to regulate with the correct diet and exercise plan.

Maintaining a healthy diet is important for all of us but especially important for people with type 2 diabetes.

Exercise, diet and medicine, when prescribed, can help control your weight and blood sugar level if you have this type of diabetes.

Let’s specifically talk about diet in this blog post.

Carbs

Carbohydrates turn into sugar where is fats or protein do not. Some carbs are simple, like white bread, cakes and pastries. If you have diabetes, don’t eat those things anymore. As your taste buds adjust, you won’t miss them.

Get your carbs from leafy green vegetables, cruciferous vegetables like broccoli and cauliflower, sweet potatoes, beans, rice, yogurt and lots of fruit. More details on specific foods will come from your medical professionals or nutritionist.

So eat this:

Not this:

 

Fiber

You get fiber from plant foods like vegetables, complex grains, nuts, beans, fruits and legumes. Fiber helps with digestion and controls blood sugar.

If you don’t get enough fiber, which you should with a healthy diet, take some psyllium husk dissolved in the liquid of your choice. And then drink lots of water! The psyllium husk will soak in the water, move through your intestines, scrubbing sticky particles along your intestines and clean you out.

Fats

If you are overweight you want to limit saturated fat and trans fat. Go for healthy fats like avocado, olives, coconut oil, almonds, sardines, salmon, mackerel  and tuna.

 

raw spinach topped with tuna, olives and olive oil

Salt

If you have diabetes that increases your risk of getting high blood pressure. Too much salt can add to that risk. Avoid foods in a box, cans, packaged soups, or processed foods. Your meats should not be canned cured or salted.

Choose grass fed meat, local fresh organic produce and fresh fruit instead.


Please take care! Be careful what you put into your body.

xxSerena