Tag Archives: healthy

How I felt after my morning goji berry tea

I had a great morning, visiting and staying with my brother in Montreal this week.

He’s got loads of healthy food so I tried Goji berry tea for the very first time.

It was so easy to make, just took an ounce or two of goji berries put them in a mug and put some warm to hot water on top.


The tea was good, the goji berries became softer as they sat in the hot water, and I have to say I really do feel different! I feel good, energized! My skin is tingling, and I feel like I got some energy. I drank this in the morning, fasted, and soon we will go out to brunch. 

Here are some benefits:


xxSerena

Turkey muffins

With less than 8% fat, about 22g of protein in a serving of 100g, for my macros, turkey muffins were a perfect lunch idea.

When I made them yesterday I can’t begin to tell you how amazing the aroma was steaming out of the oven. I ate this over spinach and with roasted sweet potato.

Ingredients:

500g (1 package) extra lean ground turkey
1 red bell pepper chopped into tiny squares
1/2 red onion also chopped into tiny squares
1 egg
2 teaspoons sweet chili sauce for chicken
1 teaspoon soy sauce
1 tablespoon Maille Dijon mustard
1 teaspoon rice vinegar
1 teaspoon garlic pepper

Directions:

  1. Preheat oven to 375° before preparation
  2. Combine all ingredients in a large mixing bowl
  3. Drop turkey mixture into silicone molds
  4. Bake for 20 minutes. Turn oven off and let muffins set for an additional 20 minutes in warm oven.
  5. Serve with steamed vegetables, spinach, sweet potato or rice.


I can’t tell you how much I enjoyed these muffins! Finally, delicious turkey that was moist, flavorful  and a great lean protein that goes with other healthy options.

I will definitely be making these many more times again this year! How do you cook with ground turkey or chicken?

xxserena

Loving the vegetable pho soup 

It’s filling, gluten free, vegetarian and tastes fresh! It’s vegetable pho and it’s important that you find one that you like. 

Since good authentic pho isn’t easy to make, (often broth takes hours to make and the consistency of noodles can be finicky) I think it is important for you to find a good vegetable broth from a restaurant that you love!

I am so happy to say that I have found one. Other restaurants had broth with too much weird stuff in it, there was salad and cucumbers in my noodle soup, totally unacceptable!

But not this one.


And, did I mention that this restaurant is close to my house?

The broth was clear, delicious and fresh. Vegetables perfectly cooked. Very fresh. And a great selection. I got carrots, onion, broccoli, cabbage, Red peppers, celery … And the noodles were awesome.


Vegetables are nutrient dense foods, this soup filled me up. it was totally satisfying. And the best part? This huge bowl of soup has 300 to 400 cal in total!

What is your favorite dish to order in a Vietnamese restaurant?

xxSerena

Easy classic chili recipe 

Everyone loves chili.

If you’re vegetarian or just want a break, just omit the meat and add chopped fresh peppers, portobello mushrooms, or … What else would go well in a steaming hot bowl of delicious and healthy chili? Leave a comment and let me know!

Note please, this recipe has beans in it so if you are a purist than stay away from this recipe. Don’t look!

Ingredients:

1-1.5 lbs ground beef
1 large chopped onion
1 pack chili seasoning mix
1 can passata or diced tomatoes
1 jar tomato sauce
2 cups of water
1 can white kidney beans
1 can red kidney beans
1 cup fresh mushrooms, quartered
1 can corn

Directions:

  1. Brown beef and onions together. Medium high heat.
  2. Add can and jar of tomato sauce, drained beans, seasoning pack, mushrooms, corn and water.
  3. Simmer for one hour, stirring every 10 to 15 minutes. Low heat. Covered.

And voila! This chilli can last the week in the fridge but it probably won’t last that long because it is so delicious. It will get better with time because the flavours will begin to combine and the chili will thicken. Great toppings for this is plain Greek yogurt, sour cream, cheese, chopped green onion or hot sauce.

Calories? This chili has about 250 calories per cup, loads of fibre from the beans and corn, about 22 grams of protein, about 9 grams of fat and about 23 grams of carbohydrate.

Brown beef and onions over medium/high heat for about 10-15 minutes until all beef is cooked. If you wish drain some fat after this step. All photography in this blog by @serenapeace (Instagram)
I used this seasoning packet but you don’t have to! Use a mixture of 1 teaspoon cumin powder, one teaspoon red chili powder, one teaspoon minced garlic and one teaspoon ginger if you like instead! If you want a smoky taste, you can also add liquid smoke or Worcestershire sauce (a teaspoon of each or more to taste!)
Love the simple directions to make chili on the back! Even though this packet said hot and spicy it wasn’t especially hot or spicy but added a great flavor to the chili!
I use one can of diced tomatoes and one jar of spaghetti sauce in my pot of chili. I add water to the jar/can and swish it around to get the last bits of tomato into the chili! Add more beans or different beans if you wish here! I also add one can of canned corn. Notice the face of a murderer in the background since I love to watch Dateline with Keith Morrison as I cook!!
MMMMmmm mushrooms. If you don’t like, add peppers. I like mushrooms!
Canned diced tomatoes work the best in chili for some reason.
First time using a flavor packet; I’m glad I did! Taste was awesome.
After half an hour of cooking. Still not ready but I couldn’t resist a taste at this point.

I topped mine with Greek yogurt but try sour cream or cheese if you wish!

 

 


The chili will thicken as it stands so it would also be delicious over rice or pasta.


Let me know how you like it!

xxSerena

And illustrated guide on how to get healthier skin

Healthy glowing skin is a thing of beauty. And it’s not what you pile on top of your skin, hiding it, that makes it glow. Beauty does radiate from the insides.

Here are some tips:

  
What are your favorite tips for healthy skin?

xxSerena 

The benefits of eating a green salad every day

Salad greens provide fiber, vitamins and minerals your body needs to maintain optimal health. 

Think of these simple green leaves as vitamins grown directly from the earth, up through the soil, made for humans and animals to eat.

You can dress it up or go the more plain route… But it is so good for your body if you eat a salad every day.

 

Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
 
Photography by Rizwan Alvi
 
  
Photography by Serena Alibhai
 
For those of you who prefer more quantitative benefits here is a chart:

  
Do you eat a salad every day? What are your favourite kinds of salads?

xxSerena 

Using ViPR as a Fascia Training Tool

I love the ViPR, for training others and myself. I’ve been taking ViPR for almost three years and have been teaching for almost two years.

I like this video, where Haley Holland explains how to use the ViPR as a fascia training tool:

 

Have you used this portable equipment for your training?

 

xxSerena

ViPR exercises for your abdominal muscles

The ViPR portable equipment uses principles of loaded movement, nose to toes training and functional mobility moves to make you stronger and burn more calories than other types of training.

Sometimes, at the end of my class, before the cool down I’ll do ViPR for abs moves.

Here are examples of some:

ViPR for abs

They may look easy but they’re challenging and definitely make your abdominal muscles stronger. Benefits of this include supporting your back muscles and reducing belly fat.

Do you do exercises for your abdominal muscles?

xxSerena

Warm-up exercises for functional mobility

Warming up your muscles and creating mobility slowly in your muscles prepares your body for a strenuous workout. 

Warming up prepares the body for exercise and helps to prevent injury.

But what are some good exercises to do? There are so many options. Choose what is right for you and your body today. Remember to listen to your body. What was good for you yesterday may not necessarily be correct for you today.

Here are some ideas:

   
   
Do you warm up before you workout?

xxSerena 

Easy to follow yoga poses for moms and kids

Yoga is for everybody. Little ones can be as inspirational as a yoga master. This is something that I learned when teaching very young children yoga in a class over 10 years ago.

Children have supple relaxed bodies. They also don’t worry about the past or the future as much as adults might. Remaining in the present helps person stay in the pose and experience all the benefits of that pose.

Here are some great poses for moms and kids to do together:

  
Do you practice yoga? What are the benefits that you experience?

xxSerena