Tag Archives: weight loss

3 types of Oatmeal breakfast prep 

Oatmeal is one of those super foods when you want to slim down the belly fat. 


So on Sunday I made three servings of organic slow rolled oats, which I cooked in water with half a teaspoon of turmeric and salt. 


Why Tumeric?


I added a psyllium husk and flax seed mixture to this, about 1 tablespoon. I also added 1 teaspoon of cinnamon and one ripe banana while it cooked. 


No sugar. No milk. I cooked about a cup of oats in 2 cups of water for about 10 minutes under medium heat.

Why cinnamon?


I have to say it tasted pretty great. To the first warm bowl I added 1 tablespoon of natural peanut butter.


I used the rest of the cooked oatmeal to prepare breakfast for work in advance. 

Added one nectarine:


Added pear:


Preparing the rolled oats this way allowed me to keep my breakfast clean with no added sugar.

I’ll warm these batches up in the microwave and the natural sugars from the fruit will be good enough for me!

xxSerena

Are mini salads the start to significant weight loss? 

It’s happened to all of us I think, whether work gets too busy so you decrease your workouts, maybe the birth of his child leads you to sleep less so work out less, or you put on those “I’m in love” pounds. 

However we get there, all of a sudden we realize we’re suddenly five or 10 pounds overweight!

I think the real success is the realization that you did gain five or 10 pounds. Because at that point, it’s doable.  It can be caught and tended to. 

One thing I did was start eating one small salad, extra, a day. And what I did was a few things: regulated my taste buds, made me crave less sugar fat or salt, added fiber to my diet so I felt more full, and reminded me that I needed to watch what I was eating. The salad looked a little something like this:


I think the trick is to make it small, very easy to make, very minimal ingredients, so that you can make it fast and it’s not a huge thing. 

All I did was chop up half a head of romaine and a quarter of a pepper.


And then I made the dressing: Half a teaspoon of olive oil, a teaspoon of apple cider vinegar, dried Greek seasoning, a teaspoon of fresh salsa, and a quarter teaspoon of turmeric/salt.

That’s it! 

I found a little container that keeps the dressing separate from the salad and keeps the salad cool. It’s good I like it for a small salad, but any container will do.


Would you add a small salad to your diet every day for a week? Have you before? Do you think it’s a good idea or not?

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

Flat abs in 5! 

I like this sequence since it’s short and effective. But remember – consistency is key. So this is not a workout to do one time for five minutes.

Try adding this onto your regular work out every day or do this every day for five minutes and feel yourself get stronger as you move through the week!


Will you be trying this today?

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

Marinated chicken with potatoes 

In accordance with my marination series I will now announce my second marinade! 

It is garlic herb seasoning and extra virgin olive oil. 


It wasn’t bad. I could definitely taste the marinade because I left it on overnight and it was very garlicky.

This time I decided to boil some diced red potatoes to eat with the chicken.


I decided to cook some diced onions, add the chicken and then eat over the boiled potatoes. I did need to add some mustard and sweet chili sauce for chicken. 

I diced the chicken too: 


Turned out pretty good. In the middle of my cooking, I got a very exciting package from FedEx, delivered priority overnight:


But that’s a tale for another day. Let’s get back to that chicken, shall we?!?


So filling. Totally boring compared with all the yummy stuff out there but it’s lean, helps muscle growth and aids fat loss! 

xxSerena 

Marinating organic chicken breasts meal prep

I finally found a pack of organic chicken breasts at Costco. 


I decided to divide the pack into three. Two chicken breasts per freezer ziplock bags. 

I washed them, dried them and marinated the first two in freshly dried basil, extra virgin olive oil and balsamic vinegar. 


Chicken breasts are versatile since you can eat them or cook them so many different ways. I will share with you the other two marinades in future blog posts.

For the basil, extra-virgin olive oil and balsamic vinegar marinade I decided to pan fry the breasts after marinating for eight hours.

Then I served over chopped greens and a quinoa kale mixture.


I made an extra serving for lunch at work the next day.


It was good. Next time I will add half an avocado and a extra drizzle of balsamic for more healthy fat and flavour. 

What’s your favourite marinade for chicken breasts? Look for future blogs to see how I marinated the other two servings! 

xxSerena 

3 Day Juice Cleanse: what, why and results!

After a two of decadent vacations in NYC and Montreal, fiancé and I both felt we needed to give our digestive systems a break.

So we had our fill of black-and-white cookies, donuts, ice cream, poutine, Burgers and fries after midnight, donairs, chips, milkshakes, the odd salad here and there, bottles of wine in the park and desserts galore.

But after it was all said and done, summer officially wrapped up, the leaves started turning yellow, we both decided on a three day juice cleanse each.

Perfect way to start the fall season!

I decided to try the three day juice cleanse at Freshii, because I’m Canadian, and there was a convenient location on the way to work.

Here are some things that I had going for me before the juice cleanse that I recommend:

1. I had a partner to do it with. This helps with morale, motivation and understanding for both of you! It’s a great advantage.

2. I did some research about different juice cleanses in my area.

3. I researched what others had gone through on their cleanses.

So I called the Freshii located on the way to work the day before I wanted to pick up my juices. So exciting!

This cleanse is comprised of four juices, which you drink about 2 to 3 hours apart, water in between and then finally a metaboost salad.

Day one:

  • I drank my juice is in the order that I was supposed to. She had each juice numbered. I didn’t like any of the juices so I drink them quickly, rinsed out the glass with filtered water, drink that quickly and just kept peeing the whole day!
  • After my third juice my head started throbbing, I was getting irritated, hungry, a little slow, and experienced a foggy brain.
  • I drank as much water as I could, went shopping with a supportive girlfriend, and ate my first metaboost salad while she ordered a delicious beef udon soup from the food court!
  • She felt bad, but I told her not to! I knew what I was getting into, and I agreed to do this!
  • I really enjoyed the salad. It had field greens, kale, edamame, mango, goat cheese, almonds, carrots and a balsamic vinegrette.
  • I went to sleep fully hydrated but kind of hungry, wondering what I had gotten myself into.
drink juices every 2 1/2 to 3 hours apart in this order: green energy, carrots zinger, mighty detox, then red power. Photography by Serena Alibhai
approximately 600 cal, spinach, kale and field greens, goat cheese, mango, almonds, carrots, edamame, balsamic vinaigrette
Yes I used ALL the dressing! Salad was very good. Also it satisfied my hunger! 


Day two: 

  • I didn’t wake up feeling hungry. That was odd I thought. I sipped some water and waited a little longer to drink my first juice.
  • I was peeing more today. A lot. Like every two hours for sure. Maybe every hour and a half.
  • I continue to supplement my juices with a cool filtered water immediately after.
  • And then the miracle happens. My eyes become clear. I feel happy. There is extra energy in my step. The words come easy. No more brain fog. No more headaches.
  • The juices are tasting better now. Not like day one, where they were gross.
  • I eat the salad that evening with vigor. I love it.
I didn’t enjoy the juices enough to sip. I gulped them down! 
After drinking each juice, I filled up each container with cold filtered water, gave it a swish and drank that too! 


Day three:

  • I was very impressed with the way my waist looked and felt this morning!
  • I’m dreaming about what I’m going to eat tomorrow. I’m imagining vegetables in a clear broth with rice noodles.
  • For the third night in a row, I’ve had very vivid dreams, complex storylines, a lot of color, vibrancy, and I wake up feeling refreshed. My dreams are interesting movies that I even remember after I wake up!
  • At night I dream about cheating. I dream about eating real food. But instead, I drink water.

Final conclusions and realizations: 

  • Again? Yes, I would do this again. My body felt lighter, clean, better than before.
  • Vivid dreams? First, two days after, explained that one of the symptoms of a juice cleanse is a detoxification of the penial gland, deep inside the brain. This results in vivid clear dreams.
  • Weight loss? I lost five pounds, and so did my fiancée, on a different juice cleanse. But I don’t expect to keep that weight loss. What I loved though: I kept two pounds off a week later.
  • Cost? Was it worth it? This juice cleanse cost $80 for three days. Totally worth it. Convenient. Simple. Worked for me.

Feel free to ask questions you guys!!

xxSerena

Fat-burning cabbage vegetable kombu soup 

After a week of eating out, shovelling in the delicious savoury cooked delights that my city has to offer…

 

I decided I need a break.
When I’m serious about it, losing a few pounds and getting back to normal, I make either a mung bean lentil soup or a cabbage-based soup.

I decided to make a cabbage soup with a crown of broccoli, a chopped red onion, two strips of kombu, celery, carrots and some vegetable bouillon. 


I bought the seaweed in dried squares, added it into the soup like an herb bouquet, and then threw it out after it had been in the soup for a few hours.

Are used to to make my batch but I realize now that you only need one because it swells up and expands. The reason for the seaweed is that it adds great benefits to the broth.

The recipe is easy. I started with only a teaspoon of olive oil, chopped small red onion, 10 black peppercorns, about 10 fennel seeds and they cooked that for about 5 to 10 minutes. Then I added the chopped celery and carrot.


Then came the cabbage, broccoli and the water, of which I added enough to fill the pot, probably 8 to 10 cups.


Then I added the combo seaweed and one vegetable flavouring pack, in the form of a gel. 


I simmered the soup for 20 to 25 minutes and then added fresh herbs. I used thyme, sage, Italian parsley and some rosemary.


Drink as much soup as you can, exercise, sleep well, drink lots of water, go for massage and feel better!

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