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 

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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: 

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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.

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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: 

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Ÿ Nicholle Zoe Ÿ

Healthy Breakfast Idea #2.

Hello all you beautiful readers! 

It's been awhile since a new recipe has been up on this blog, therefore I thought I'd share with you what I ate today. 

Today's recipe is : Smashed Avocado on Toast topped with Tomatoes, Eggs & A pinch of Black Peppercorn. 

It is fairly simple to make yet delicious! To those who are vegan, eliminate egg and just use sauteed mushroom with a tad bit of olive oil. Taste just as great!

Are you ready? Let's get started! 

What you'll need is: 
- An Organic Free Range Eggs ( New blog post will be up soon as to why you should have free range eggs)
-Organic Avocado (You'll only need half)
- A pinch of Black Peppercorn
- A Tomato
- A Slice of Bread of your choice.

On the Side:
- A handful of Strawberries or any fruit of your choice.

Step by Step: 

First, place some water into a pot. I personally just use cold/lukewarm water, and then place an egg into the pot. Turn on the heat and let it sit, this is usually the better way if your egg was in the fridge a minute ago.

I placed my egg into the pot for about 4-5 minutes. You should be able to take the egg out once you're finished with the other steps. It will be a bit runny in the middle.

Whilst that is boiling, take your avocado and cut it open. Cut it and then twist to open it, cling wrap the other half and keep it in the fridge. Keep the part with the seed on in the fridge to lengthen shelf life.

Once you've done that to your avocado, toast your bread either in a toaster or I place it in the oven for about 3-5 minutes at 150 degrees.

Slowly chop up your avocado into bits and get them ready to be smashed onto the toast.

Get your tomatoes sliced up. I use only about 4 slices but feel free to add on more to the toast.

Once the toast is done, spread on the smashed avocado onto the toast and place slices of tomatoes.

Once the egg is done, de-shell the egg and slice them up, add a pinch of black peppercorn and a bit of salt if preferred & plate them!

And you're done! That was so simple yet delicious and so filling. You could even prepare the egg overnight, boil a couple of them the night before and then place it onto the toast.

Thank you for reading ! Good luck and hope you enjoy your breakfast. 

New recipes next week! 

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Ÿ Nicholle Zoe Ÿ

Substitution For Soy Sauce.

Hello dear readers! Back again with another "health benefit" episode. 

I've got a couple of recipe up my sleeves, that I am planning to blog about it really soon! So stay tuned! 

Recently, I've finished my Soy Sauce which I use pretty often if you've been reading my blogs awhile to enhance flavour, however I found an alternative to Soy Sauce and decided to give it a go. Little did I know I fell in love with using this product, therefore I am going to share with you what this is.

COCONUT AMINOS! (To those who are vegan or who don't eat soy, This is perfect for you if you're trying to find an alternative to Soy Sauce) 

Photo Credits

What is coconut aminos?

- Coconut Aminos is essentially acts like Soy Sauce, it derives from certain parts of coconut trees, which is very rich in Amino Acids.
-They're essentially made from the coconut sap which is a nutrient rich juice.

What are the health benefits of Coconut Aminos?

- Coconut Aminos has a very low Glycemic Index (35).

- They are being used in substitution to Soy Sauce.

- Rich in minerals and vitamins that you need daily.

- They are very high in Protein. Protein is one of the most important substance needed in our bodies. They are needed the most especially after a great workout where your body craves for some sort of protein.

- They contribute to the repair and rebuilding of muscle tissues that boosts the immune system and overall physical energy.

I've started to use coconut aminos more often than Soy Sauce as it is just the same as normal Soy Sauce but it definitely has less sodium which is good for the body. Sodium increases inflammation and causes bloating to the abdominal.

That's all for today! There will definitely be a recipe post up this week! 

See you soon! Don't forget to share it with your friends! 

Instagram: @Zzoeyla

Twitter: @nichollezoe 

Ÿ Nicholle Zoe Ÿ

The Benefits Of Tahini.

Hello all my readers! Been awhile since I've actually blogged, but I am here to stay for good. 

Now getting back on track. 

Has anyone ever heard of Tahini? Well if you haven't, I am here to tell you why you should get yourself a jar of Tahini. 

What is Tahini? 

It is essentially just ground sesame seed paste, it is very similar to peanut butter that is rich, creamy and smooth but very rich in calcium. 

Even richer than milk. 

Source: telegraph.co.uk

To those who are lactose intolerant or just simply because you don't get enough source of Calcium, A great alternative is Tahini. However, there are other ways to getting calcium. 

Benefits of Tahini: 

1) Skin and Hair Booster- It is rich in minerals such as zinc and calcium that keep skin, hair, scalp and hair healthy, and it contains omega 3 fats that nourishes healthy cell membranes. 

2) Aids liver detoxification- It is a good source of Methionine. 

3) Protein Packed- It is very high in protein, higher than other sources of nuts. 

4) Good Fats- It is high in unsaturated fats which are the good fats. 

5) Lose weight- It is high in alkaline mineral content 

6) Stress Free- Tahini is high in Vitamin B which keeps our nerves at easy. Therefore, the less we stress the better our skin looks. 

Ways to use Tahini in your every day life.

- Cooking with it- You can use it in stir fry's, or even use it as salad dressing rather than the usual salad dressings that are packed with fats. 

- You can blend it along with some lemon, garlic and chickpeas to make a good bowl of houmus. 

- Spreading it on to bread or slices of apples and taking it on the go. 

* You are able to find Tahini in your local grocery supermarket near the peanut butter section or essentially at the organic stores. 

More recipes are up this week! Be sure to come back often to check it out! 

Till then, Good luck! Be sure to follow me on social medias! 

Instagram: @zzoeyla 

Twitter: @nichollezoe 

Ÿ Nicholle Zoe Ÿ

KORA Organics Review

Welcome Back Everyone! 

As you know I have been missing in action for quite awhile due to the workload from university but nonetheless I AM BACK!

December is the month for travels and discovering new skincare products so I thought why not?! 

KORA Organics Review! 

I have had KORA Organics for about 4 months now and I absolutely love it! Not only it made my skin glow but I always felt like my skin was energized and revitalized. 

I received this entire set (3 step skincare) from my boyfriend when he heard that I wanted to try something new rather than my old skincare routine. 

From Left to Right- Cream Cleanser, Energising Mist, Hydrating day and Night cream along with Luxurious RoseHip Oil. 

Cream Cleanser; 

This is a cream cleanser, by fault my boyfriend bought me a cream cleanser instead of the foaming cleanser and by far the best mistake ever. 

This cleanser is super light, it feels like your putting lotion on your skin and it doesn't feel like you are cleaning anything but it actually works really well. 

It contains organics ingredients which is good. 

It doesn't leave your face feeling greasy or tight after, it makes your skin super smooth. 

It is suitable for all skin types I reckon since I have super oily skin and I am using this cleanser. 

Energising Citrus Mist

This is a toner that goes right after you have cleaned your skin. You simple spritz about 3 pumps onto clean skin and let it soak in. 

This is essentially a toner as well. 

It is super light and it smells very woody with a hint of citrus. There are 3 different types for different skin care, I personally prefer this smell more. 

I personally own the Rose Mist as well and that has a very strong rose scent to it. 

This scent does not linger on your skin so you do not have to worry about it. 

You can spray this on top of your makeup to freshen it up. Essentially use it morning and night. 

I brought this onto the plane and this kept my skin fresh because plane air is recycled so keeping your skin hydrating is essential. 

The downside to this product is that it takes a long time to put the cap back on, you really have to use strength and that it finishes very quickly if you have a wider face. I use about 2 bottles in 3 months (that is if I use it sparingly) 

Hydrating Day and Night Cream: 

This is a very heavy cream, you would really have to blend it in or you will end up with a white cast. It does not feel heavy on the skin but if you do not blend, it will. 

It has a very woody scent with a hint of orange. It does linger on the skin, so if you do not like woody with citrus infused then i would suggest you try the other creams/gels. 

It really hydrates and rejuvenate the skin, I usually apply this in the morning only or when its winter then i will apply it at night as well. But usually for night, I only apply the Rosehip oil as it is already very heavy on the skin. 

Luxurious RoseHip Oil. 

As you all know, Rose Hip oil is an essential in my life. It really hydrates the skin, reduces fine lines, reduce hyperpigmentation and smooths the skin out. 

This RoseHip Oil has a slight scent to it but it does not linger on the skin. I usually apply this at night only when I am back in Brunei as it is a tropical country and skip the moisturizer. 

I apply twice (Morning and Night) on days when my skin feels dry or just dull and it will feel like it's brand new again. 

The only downside for all the products is the pricing. It is rather pricey costing about $35-$50 per item. But I would say investing in your skincare items to keep a clear canvas is better than piling on makeup. 

I am not sponsored by KORA Organics. This is just a personal review. 

I hope you all enjoy this post! More to come, New recipes and New Skincare tips for all you people! 

Happy December & Enjoy it with your loved ones! 

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Ÿ Nicholle Zoe Ÿ