This blog is to encourage and educate young people to live a healthy lifestyle and a balanced eating habit. This will help avoid obesity and sicknesses that comes with leading an unhealthy lifestyle. Many young people in my home town of King William's Town have lost their lives due to unhealthy living which is alcohol abuse and smoking. Most people hold the view that in order to be healthy one must have the financial means to do so whereas you have to just avoid simple things oily foods and junk.
I am not going to dwell much on how to exercise or to change your diet but I am going to tell you about our experience, difficulties we face every day, and the challenges we face. We are people, we have our imperfections, some of us love meat, we eat junk food and we sleep a lot, sometimes we forget to drink water every day but instead we tend to drink much cool drinks with acid or drink too much coffee. Sometimes we go to the gym and sometimes we lose interest and go back to our normal life, as I have mentioned before that we eat junkies, it is not easy to change your eating diet, and for an example changing from junkies to green stuff is not an easy job.
Things to do in order live a healthy lifestyle and diet to use:
Breakfast
What You’ll
Need:
1 small
Granny Smith apple
½ banana, sliced (or ¼ cup banana chips)
1 tablespoon mixed dried fruit (cranberries, raisins, and/or dates)
1/4 cup almonds
1/2 teaspoon cinnamon
1/8 teaspoon ground ginger
1 cup almond milk
½ banana, sliced (or ¼ cup banana chips)
1 tablespoon mixed dried fruit (cranberries, raisins, and/or dates)
1/4 cup almonds
1/2 teaspoon cinnamon
1/8 teaspoon ground ginger
1 cup almond milk
What to Do:
- Slice apple, remove core, and dice into ½-inch pieces. Place in a cereal bowl.
- place the banana slices on top of the apple. Add dried fruit and almonds.
- Pour cold almond milk over the top, and sprinkle with cinnamon and ginger.
What You'll
Need:
- 1 large (or 2 small) sweet potatoes, peeled and cut into 1/2-inch cubes 2 tablespoons olive oil
- 1 small link (about 3 oz) chorizo, cut into 1/4 inch cubes
- 1 small yellow onion, finely diced
- 3 large cloves garlic, finely minced
- 15 large brussels sprouts, trimmed and sliced into thin shreds
- 10 roasted chestnuts, crumbled 1/2 cup (or about 3-4 oz.) goat cheese, crumbled 4 eggs, fried (sunny side up)
- Salt and pepper, to taste
*Note:
Brussels sprouts should be stemmed and the outer layer of leaves should be
removed.
What to
Do:
1. Preheat oven to 425 degrees.
2. Place diced sweet potato in a bowl
with 1 tablespoon of the olive oil and 1/2 tsp salt. Stir to coat sweet potato
evenly with oil and salt.
3. Place on a baking sheet and roast
for 30-35 minutes (flipping once with a spatula halfway through) until tender
all the way through and crispy on the outside. Set aside.
4. Meanwhile, heat remaining 1
tablespoon of olive oil in a large saute pan over medium heat.
5. Add diced chorizo and cook for 5
minutes, stirring occasionally.
6. Add diced onion and cook until
soft, about 5 minutes.
7. Add garlic and cook for two minutes
longer, then add shredded brussels sprouts and crumbled chesnuts, and cook for
8-10 minutes, stirring occasionally, until brussels sprouts have softened and
begun to turn golden.
8. Remove from heat and toss with
roasted sweet potatoes.
9. Divide the hash between four
plates, and sprinkle each with goat cheese. Top with a fried egg, and eat while
hot.
Lunches
What you’ll need
·
3 tablespoons low-fat mayonnaise
·
1/4 teaspoon garlic powder
·
1/4 teaspoon freshly ground pepper
·
1/8 teaspoon salt
·
8 hard-boiled eggs (see Tip)
·
1 ripe avocado, cubed
·
2 slices bacon, cooked and crumbled
·
1/4 cup crumbled blue cheese
What to do
1. Combine yogurt, mayonnaise, garlic
powder, pepper and salt in a medium bowl.
Halve eggs and discard 4 of the yolks (or save
for another use). Add whites and the remaining 4 yolks to the bowl and mash to
desired consistency. Gently stir in avocado, bacon and blue cheese
What you'll need
·
1/2 cup shredded cooked chicken
·
1/4 cup shredded carrots
·
2 tablespoons barbecue sauce
·
2 teaspoons light ranch dressing
·
1 small whole-wheat sandwich bun
·
1 leaf romaine lettuce
What to do
1.Combine chicken, carrots and barbecue
sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture
and lettuce.
Dinners
What you'll need
- 1 (16-oz.) package smoked sausage
- 1 medium-size green bell pepper, chopped
- 1 small onion, chopped
- 1 garlic clove, minced
- 1 cup chicken broth
- 2 (3.5-oz.) bags quick-cooking brown rice
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Garnish: chopped fresh
parsley
Preparation
1. Cut sausage into 1/2-inch slices. Sauté in a large nonstick
skillet over medium-high heat 8 to 10 minutes or until lightly browned. Remove
sausage slices, and drain on paper towels, reserving 1 Tbsp. drippings in
skillet.
2. Add bell pepper, onion, and garlic to skillet, and sauté over
medium-high heat 4 minutes or until tender. Add chicken broth, stirring to
loosen particles from bottom of skillet, and bring to a boil. Remove rice from
cooking bag; add rice, sausage, salt, and pepper to skillet. Reduce heat to
medium-low, cover, and cook 5 minutes or until rice is tender. Garnish, if
desired.
What you'll need
·
3 cloves garlic, minced
Preparations
1.Heat 2 tablespoons of the oil in large saucepan
over medium-low heat. Add onion and cook, stirring occasionally, until tender,
about 10 minutes. Add garlic and cook 1 minute. Stir in tomatoes and salt and
bring to a simmer. Cook until sauce begins to thicken, about 10 minutes.
2.Perpare pasta per package directions while sauce
cooks, under-cooking slightly. drain pasta well and add to simmering sauce. Cook
until sauce has thickened and pasta is done, about 2 minutes. Add basil and
remaining 1 tablespoon oil and toss to combine. Serve topped with cheese.
On my next post I will be focussing on tips on how to exercise and more, thank you for your time. Caution: it is important to consult a medical practitioner before taking these diets.