How To Prep Your Food & Be On Top Of Things.

Hello loves! 

Most of you reading this are either attending university or even attending high school abroad. Wherever you are, you should always have the skills to prep your food before hand.
For myself, as I am studying abroad it becomes rather difficult for me to handle the pressure from you and eating clean, but one thing I found myself doing rather quite a bit would be prepping before hand.

Today I am going to show you some of the tips I like to do in order to stay on top of things!

Pre-chopping your food. 

One thing that my housemate love to do is pre chopping all of her vegetables beforehand and for the week. As we have saturday market's here where the fruits and vegetables are at it's freshest, we tend to buy in bulk. So she would always take at least an hour to prep and chop up all her vegetables and place them into a plastic bag and keep it in the fridge.

Therefore, it'll be easier for you when you are trying to cook for the day.
So pre-chop all your food if you're always in a rush or tend to fall behind schedule if you are busy chopping up vegetables before cooking!

Containers! 

Little containers or even just normal sized containers will be your bestfriend. You know those pre packed goods that you get at the supermarket? Why bother, when you can do it at home? As seen above, after pre chopping your food place all of them into a container with the other ingredients and place them in the fridge. Label the container so you know which dates of the week you're going to cook that specific contents of the container.

Writing it down: 

Writing down what meals you are going to have for the week would be a great additional for you to be on top of things. It is so simple:

Monday- Breakfast (egg sandwich)
                Lunch (Quinoa with stir fry vegetables)
                Snack (Banana
                Dinner (Baked Salmon with Greek Yogurt and garden mix) <<< watch out for this recipe soon!

As so forth, this is so simple when you are always wondering what to eat for the day. Sometimes a person spend countless hours in front of the fridge figuring out what to eat.

Do it the night before: 

If you know you are going to have a busy day the next day, then what I like to do is cooking for the next day as well. I tend to cook more than a serving for one if I know I am going to have a busy day. This really saves time, so what I like to do is cook extra vegetables and then place them into a container, half filled with rice and half filled with vegetables. When you want to eat them, just heat them up! Make sure your containers are BPA free!!

I hope this helps at least some of you!! Sorry for not updating my blog recently, I've been spending at least 8 hours at the library trying to smash this assignment out! More interesting post will be uploaded by the end of this week!!

Love you guys! 

Take care 

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twitter- @nichollezoe 

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Porridge Oats

Hello loves!

Here is another recipe for the week, Porridge Oats!

I absolutely love having porridge oats as it keeps me full throughout the day without snacking which is great if you're trying to watch your weight.

This recipe is relatively simple so it won't take long.

Ingredients:
- A handful of organic oats (If you prefer using steel cut oats, then go ahead and do so, but my local supermarket ran out of their organic steel cut so I went for the rolled oats)

- Almond Milk (If you're allergic to nuts, you can sub this with rice or soy milk)
-A dash of cinnamon
-Just a bit of honey (optional)
-A tsp of Chia Seeds

Fruits:
-A handful of berries (Strawberries are my absolute fav)
-1 Banana

Again, if you prefer other fruits go ahead and add them in!

Step by Step:

Firstly what you're going to do is soak a teaspoon of chia seeds into 1 teaspoon of water in a mug, This activates the chia seeds and you are able to consume it's full benefits. They will turn into a paste almost like jelly.

* Chia seeds are filled with omega 3, fiber, magnesium, calcium and iron!

Next, find a pot and place a handful of oatmeal into the pot (If you prefer to have more than a handful again, it is totally up to you).

Add almond milk and just water into the pot, to be honest I just eyeball-ed it, I didn't really measure. I personally add water and almond milk together because it really cuts down the calories. 

Also just a tip is that if you can still see your oatmeals then it's usually the correct measurement of liquid :) 

Once its done, it will look something like porridge. It usually takes about 3-4 minutes for it to fully cook, I added a few banana chunks into the oatmeal and mashed them up to sweeten the oatmeal abit. Oatmeal can be a little bit bland on it's own.

Checked on the chia seeds and they're all plumped and looking like jelly. 

Alot of people think this is gross but you won't even taste it once you mix the oatmeal together. 

I absolutely love cinnamon, so it's got to be in there somewhere. 

A dash of cinnamon would do. 

Other options, you could add in is raisins. 

Mix them altogether and you're done! Simple and quick breakfast or even for a snack.

Cut your fruits up and placed them nicely & you are done!!

Take Care 

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Next Post: How To Prep Your Food 

Saturday Farmers Market Haul.

Hello all you beautiful readers! 

Saturday is the day where my housemates and I tend to bond over grocery shopping. We would leave the house together and purchase one week worth of food. Here is a little clip of what I bought today, but I will be writing what other stuff I bought. 

What I got from the farmer's market: 

BROCCOLI 

Broccoli is filled with high levels of fiber, vitamin A, K, zinc, iron,phosphate and phytonutrients. 

Phytonutrients are compounds which lowers the risk of cancer, heart problems and diabetes. 

Cauliflower 

One cup of chopped raw cauliflower provides you nutrients for your daily needs. 107 grams of cauliflower contains 27 calories, 2g of protein, 0.3g of fat and 5g of carbohydrate. 

It contains various nutrients and minerals that are essential for your daily body needs. It contains calcium, iron, phosphate, manganese and potassium. 

Cauliflower helps with digestion as it is loaded with fiber and water content that prevents constipation and maintain a healthy digestive tract and lower the risk of colon cancer. 

It also helps with keeping your memory fresh and helps with keeping your bones strong, and healthy nails due to the calcium in the cauliflower. 

Chinese Spinach 

Chinese Spinach is very similar to normal spinach except that they have a tad bit of red color on their leaves but they are essentially the same. 

Spinach are filled with minerals, vitamins, phytonutrients. Their phytonutrients contains magnesium, iron, calcium, potassium and zinc. Other sources of vitamins include Vitamin B6, A,C, Folate, Niasin, and other elements include thiamin, riboflavin. 

Spinach has a very low fat content, so you can indulge on it without a worry in the world. 

Some of their benefits includes: 

- Good eyesight because of the beta carotene in them 

- They are good for preventing diseases such as Alzheimer Disease and it increases blood flow. 

- Maintains a good blood pressure because of it's high content in potassium and low content in sodium. 

Overall, Spinach is very versatile. You would steam them, stir fry them, make soup with them or even blend them with your green smoothie for that extra flavor! 

AVOCADO 

Avocado are filled with healthy fats that is enough to sustain your energy throughout the day. They are nutrient dense and they will keep your belly fuller longer. 

For more info: click here

I hope this post was somewhat healthy for all you lovely people! If you're planning on heading to your local supermarket anytime soon, then be sure to check me out! Click on the link and you'll be set to go with your shopping!!

Happy Weekend all you beautiful people! 

 Take care 

Follow me for updates: 

instagram: @zzoeyla

Twitter: @nichollezoe 

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See you soon! 

Ÿ Nicholle Zoe Ÿ

Reading Food Labels

Hello all you beautiful readers! 

It's almost the weekend and most of you that are living on your own or even with your family are about to do grocery shopping this week, I believe so.
Here is an easy guide for you to take on when doing grocery shopping that will help you lose weight and feel superb when buying your groceries.

As I know most of my friends are living on their own overseas, it does become overwhelming when it comes to grocery shopping, so instead of the quick and easy Mac and Cheese you get, here are some trips for you to create your own healthy nutritional meal.

Ignoring Calorie Count: 

Coming from experience, I believe that everyone should skip the calorie count, as calories are not the same as the amount of vitamin and minerals in a product/food. Calorie count can restrict a body from having enough food and nutrients for its daily supply. One Hundred Calorie from Sugar is not the same as one hundred calorie from broccoli, they both provide different needs to the body. One Hundred Calories of broccoli is way more nutritional than sugar.

Some people are so engrossed in counting their calorie that yes, they do lose weight in the beginning but you gain double the weight when you are back on your normal diet as your body functions regain it's usual functions.

Eat food that are healthy for you and give you energy. As long as you have energy and you feel good, calorie count does not matter.

Can't Pronounce It, Don't Eat It. 

A lot of times companies add ingredients into a product to preserve it and some are genetically modified ingredients or even ingredients that are filled with chemicals. A top trick that I learnt from Cassey Ho is that if you can't read it, don't eat it.

When you flip over the package/ product, read the ingredients label, usually the first few ingredients are natural and as you read on you'll realise that there are ingredients you can't even pronounce.

Also try to pick products that are not filled with a bajillion ingredients in them. The less the better.

FAT FREE/SUGAR FREE? 

Many's the time that products produce labels such as "Fat Free", "Sugar Free". However, that is not the case as when it says fat free or sugar free it means an extra dose of chemicals and different weird ingredients that you did not know about.

Usually fat free and sugar free products are what people normally would buy as they think they'd lose weight from that because it does not contain fat or sugar, am I right? However, studies have shown that when people purchase these products, they gain extra weight due to the chemicals and the other ingredients in them.

A Diet Softdrink (Not to be Named) has more sugar than normal can of diet soft drink, Just because it claims it as "Diet" and "Sugar Free" does not mean you should trust it.

Yet again, check the ingredients label always. 

Take care 

Follow me for updates: 

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See you soon! 

Ÿ Nicholle Zoe Ÿ

5 Unhealthy Food That Are Actually Healthy.

Hello all you avid readers! 

I was just walking around my local supermarket earlier this week and realized that people avoid some food because they think are unhealthy or bad for them. Here I would like to clarify 5 top food mistaken for unhealthy food. 

1- AVOCADOS. 

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Most people recognize avocados as "FATS" so then they would avoid them, however avocados are filled with good fats that provides you energy throughout the day.
Link to recipe- Click here

Avocados are filled with vitamins and minerals that will keep your belly full longer: Some of the benefits are:

1) Healthy Fats- The fats in an avocado are monounsaturated fats which is considered to be "good fat", as it lowers bad cholesterol and the risk of heart diseases.

2) Protein- Believe it or not, avocados are packed with protein, an average sized avocado has around 4 grams of protein, an avocado has more protein than other fruits.

3) Sugar- The sugar in an avocado is approximately 0.2g which is way less than the other fruits you get in the store.

4) Dietary Fiber- It has about 11 grams of of fiber which is the recommended dose of fiber you should have daily.

2- COCONUT OIL 

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When it comes to oil, I know quite a few people personally that avoid oil because they think it's bad for the health and that they would gain weight from that. However, we should have at least a little bit of oil in our body to keep it functioning.

Coconut oil is one of the healthiest oils option out there in the supermarket, and here is why:

1) Coconut oil contains (MCFAs) which is Medium Chain Saturated Fatty Acids. It is also known as the healthy form of saturated fat compared to trans fat which you get when you buy a MCD meal. Oil that have been reheated several times turn into trans fat which leads to heart problems and the increase of bad cholesterol.

2) Cooking- Cooking with coconut oil is the best oil to cook with or even bake with as coconut oil can withstand higher temperatures compared to other oils.

3) Skin- Coconut oil is very hydrated for the skin, It keeps the connective tissues strong and it keeps the fine lines and wrinkles away! As well as prevents sagging, so apply coconut oil onto your skin when you need a little pick me up! Be sure to use unrefined extra virgin coconut oil.

4) Metabolism- It increases your metabolism which sheds the extra pounds off and keeping you fit and healthy.

3- CHOCOLATE 

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When it comes to chocolate, there are many different interpretive on it. Most people assume chocolate as "oh it's a sweet treat, it must be bad for me", however that is not the case.
Dark chocolate is very good for the body when consumed in moderation.

1) Cardiovascular Benefits- It has been proven that it improves the heart and with the antioxidants in dark chocolate (find one which is around 70% cocoa) reduced blood pressure.

2) Filling- Dark Chocolate is more filling than any other type of chocolate.

3) Cravings- Dark Chocolate satisfy your cravings a lot better and you would crave less sweet, salty and fatty foods.

4- EGGS 

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If you've not read my latest blog post about the different type of eggs that you find the supermarket, then click here ! 

Most people think eggs are unhealthy because they have been exposed to chemicals and pesticides, however if you have given my blog post a little read, you will find out what type of eggs you should consume. 

Antioxidants- Eggs are loaded with antioxidants to keep your skin and body gloving. 

Diseases- Eggs reduces the risk of heart problems and cancer due to their high content of antioxidants 

Blood Pressure- Eggs reduces blood pressure. 

Fuller longer- Eggs are a great source of protein that will keep your energy running and will keep your belly fuller longer. 

Egg whites are particularly good for you, but egg yolk should be consumed in moderation. 

5- POTATOES

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P-o-t-a-t-oooooooo! I personally love potatoes, but I know some people tend to avoid potatoes because they think it's a starch and that they will gain tons of weight from eating potatoes. All potatoes have their individual benefits but sweet potato on the other hand are packed with nutrients and vitamins to keep you feeling full. 

1) Antioxidants- Their orange flesh indiciates that they are high in beta carotene which is Vitamin A. They are so powerful that they help ward off cancer and anti-aging. 

2) Sugar- Sweet potato are slowly releasing carbs which means that their natural sugar will be slowly released into the bloodstream that won't cause a sudden spike of insulin and then a sudden crash like carbs. They are basically complex carbohydrates. 

3) Magnesium- Which helps with relaxation and stress. Magnesium is an important mineral that helps assist healthy artery, blood, bone and nerve functions. 

Overall, Sweet potatoes are packed with vitamins and minerals that we need daily. A more detailed post will be coming up with a little recipe alongside! So keep an eye out. 

Hope this unpacked a little for all you lovely people! Yet again, be sure to constantly check this page out for more food, health and recipes! 

Till next time, Have a lovely Good Friday to all you Easter Celebrators. 

Take care 

Follow me for updates: 

instagram: @zzoeyla

Twitter: @nichollezoe 

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See you soon! 

Ÿ Nicholle Zoe Ÿ

What type of eggs should I buy?

Hello readers! Today's topic is all about eggs as I said in the last post that I would address this topic.

There is a lot of assumption regarding the eggs you find in a carton at your local supermarkets. Here in Australia, the eggs section are filled with different types of eggs from Caged to Free Range and even Organic eggs, you will find it a tad bit confusing when you first arrived, but that is about to change as I go through the different types of eggs.

While I personally don't eat a lot of eggs in a week, I tend to have only about 1-2 at most during the week when I am running late or I am out of groceries.


Let's look at the general nutritional information of chicken eggs:

- High in Protein.
-Vitamin A
-Folate
-Vitamin B5,12,2
-Phosphorous

How to buy your eggs.

When you are headed off to your local supermarket to purchase some eggs, you will be overwhelmed with the amount of different categories of eggs falls into. From Organic, Free Range, Antibiotic free and Caged Eggs.

But here we will unpack what each category mean and how to determine what eggs you would buy.

CAGED EGGS 

Chickens that lay eggs that are being caged is a very sad indictment. They are usually bred in a huge production facilities and they are placed in a very small cage no larger than an A4 paper size. Female chicken are usually grown in a very dark and confined space and fed antibiotics, hormones and pesticides which affects us when we have their eggs.

As the eggs that the chickens produce, with the lack of sunlight and vitamins/minerals to their body, their yolk loses it's color. It becomes a very bright yellow which shows that the chickens haven't got a chance to see the sun.

Hormones, pesticides and antibiotics given to the chickens then pass on to us creates a threat to our body system in the near future.

Picture Source.

Free Range Eggs 

Free Range chickens get to walk around freely and eat insects and plants. Chickens that are free range, will produce a deeper yellow yolk color just like the sun when it's about to set. Their benefits are:

• They have twice as much omega 3 fatty acids
• three times more Vitamin E. 
• Less saturated Fat 
• More pro-vitamin A Beta-Carotene
• Less cholesterol 
• Better for the body in general.

As the chickens are able to roam around freely, they're more exposed to the sun and the chickens are not fed with pesticides, antibiotics or hormones.

Organic Eggs 

Organic eggs are the finest eggs that you will be able to purchase in your local supermarkets. That is because they are a little more expensive as the chickens are treated with very well care.

Organic eggs, means that the chicken are able to not only roam freely around and eating natural food but the chickens are fed with organic grains that contain no pesticide, hormones or antibiotics.

Organic eggs are a tad bit more expensive because they need to be certified and that their ground within the perimeter is not toxic or exposed to any toxins or materials that will harm the chickens.

I hope this gives you a little more information about eggs! 

New recipe up this week! Keep an eye out! 

Take care 

Follow me for updates: 

instagram: @zzoeyla

Twitter: @nichollezoe 

Tumblr: mszoeyla.tumblr.com 

See you soon! 

Ÿ Nicholle Zoe Ÿ