”create healthy habits not the restriction”
”create healthy habits not the restriction”
This is an easy and simple recipe made with litttle or no effort.
NEAT is the energy expended for everything we do other than sleeping, eating food or doing sports like activity. There are several ways by which we can burn more calories without doing planned exercises. There are three principal components of human energy balance basal metabolic rate (BMR), the thermic effect of food (TEF), and activity thermogenesis. Other small components of energy expenditure may contribute to the whole, such as the energetic costs of medications and emotions.
lets explain these in more detail
B.M.R: BMR is the energy used for basic functions when body is at rest. This account for 70% of our total energy expenditure
T.E.F(Thermic effect of food); it is the energy used to breakdown food. Different macronutrients have different thermic effects. Evidence suggests that the thermic effect of food accounts for roughly 5 to 10% of the ingested food’s energy content. Protein hs the highest T.E.F., and this means our body burn more calories, breaking it down than it does with fats or carbs.
E.A.T; The energy used in planned physical activity. E.A.T makes up the smallest proportion of our daily energy expenditure.
Commonly EAT accounts for a maximum of 15-30% of TEE in those who regularly participate in the recommended physical training, and it explains 1-2% of the variance in TEE. However, for the majority of people in modern society, EAT is believed to be negligible. Also, adherence to the recommended exercise intensity and duration remains low in obese patients, and consequently, EAT is nearer to zero.
The factors that impact a human’s NEAT are readily divisible into environmental factors, such as occupation or dwelling within a “concrete jungle,” and biological factors such as weight, gender, and body composition.
NEAT is the most variable component of energy expenditure, both within and between the subjects, ranging from ∼15% of total daily energy expenditure in very sedentary individuals to 50% or more of total daily energy expenditure in highly active individuals. Browsing in a store (walking at 1 mph) doubles energy expenditure, and purposeful walking (2–3 mph) is associated with doubling or tripling energy expenditure.
In this obesogenic environment, where putting on weight is too easy, a conventional intervention aimed at energy imblance. However, this strategy has mixed results in long term studies. Hence an alternative app-roach has emerged, focused on reducing the total amount of time spent doing sedentary activities. It is estimated that around 14-15 hours a day we spend sitting and not moving our bodies.
There is growing body of evidence showing people with higher levels of NEAT have lower rates of impaired glucose control, diabetes, and obesity.
By avoiding prolonged sitting, promoting motion, and engaging in simple, repetitive, and creative activities, a significant amount of extra calories may be expended that can reduce weight and perhaps prevent the cardiovascular and metabolic complications associated with obesity.
So the next time you’re looking to rev up your calorie burn, choose the N.E.A.T. way to stay active. N.E.A.T. is a beneficial addition to your exercise routine that does not take time away from home or family—perfect for those who find time is their worst enemy.
Life is like riding a bicycle. To keep your balance, you must keep moving.”— Albert Einstein (1879-1955)
A perfect recipe you can make with pantry staples like chickpeas, tomatos and some spices. Aubergines never go wrong with chickpeas, lentils or fresh (frozen peas).
February is a national heart awareness month. There is remarkable and robust evidence to support the benefit of a mediterranean diet in cardiovascular disease. This diet is low in saturated fat, high in fibre, grains, fish, nuts and plant -based protein.
This Mediterranean bean salad is rich in fibre, low in fat, packed with protein as beans are a good source of protein, B vitamins, copper, zinc, antioxidants and iron.This salad is perfect for quick lunch, can also serve as a side sish.
Ratatouille is a traditional french dish, but I think with little variations, it exists in many countries under different names.Ratatouille is a fantastic way to cook seasonal vegetable and to help everyone to reach their five a day target. Ratatouille usually served as side dish, but you can be served as main dish along with rice or crusted bread.
Vegan, gluten-free, super easy to make and full of flavour and warmth. For adding more flavour, I roasted sweet potatoes first and then add to the pot.
What you need for this amazing recipe:
Put the diced sweet potatoes chunks in a single layer on a baking tray with a splash of olive oil. Roast at 190 c for around 30 minutes or until soft. I prefer bit crispy around the edges, but the choice is yours.
Meanwhile, add olive oil or coconut butter whatever you like, in a saucepan and add finely chopped onions. Cook over medium heat for a few minutes and then add garlic and cook few more minutes.
Now add beans, tomatoes and all spices and bring to simmer.Cook for 10-15 minutes, untill the tomatoes become soft and mixture hase thickened consistancy, at this momment add roasted sweet potatoes and mix well. Cook for few mor minutes and check seasoning. Serve with freshly chopped coriander, scallion/ spring onions.
Another delicious and healthy recipe consists of my favourite ingredients; chickpeas and spinach. Chickpeas are an excellent source of plant-based protein, fibre, and other important micronutrients. Spinach is a rich source of iron, vitamin K, vitamin A, vitamin C and folate, and a good source of manganese, magnesium.
Tinned cans are a good option as they reduce cooking time and get this yummy recipe in 15 minutes, but you can use dried chickpeas. for dried chickpeas, soak them for 5-6 hours or overnight for better results.
Keep warm and nourished with nutrient dense Roasted vegetables nourish bowl featuring sweet potatoes, courgettes, cherry tomatoes, lettuce and pan fried fish.
Nourish bowl or power bowl is a balanced, healthy meal containing a variety of nutrient dense ingredients. The best part of nourish bowl is customization means you have end less options and perfect for meal prep. The five basic ingredients for setting a nourish bowl are
chocolate bark is an easy and delicious treat for you and your family. Only a few ingredients are required for this recipe;
This chocolate bark is made up of dark chocolate but you can use good quality chocolate chips and topped with dried fruits and nuts.
The dark chocolate (contain cocoa) is good for your heart health, one study found that daily consumption of cocoa, compared to the placebo group, significantly lower participants blood pressure -a risk factor for heart diseases.
Lentils are a good source of plant-based protein, contain complex carbohydrates and are low in fat. Fibre is one of their best features as they offer both soluble and insoluble fibre. Unprocessed lentils are an excellent source of vitamin B and minerals like iron, potassium, folate, magnesium and phytonutrients.
Lentils are perfect for making curries, soups, salads or even patties. Green lentil is perfect for those who like hearty and filling meals. In my opinion lentil curries are ideal when you are looking for healthy vegan meal prep ideas. I already put an awesome red lentil curry recipe on this blog Curried red lentil soup
some tips about this recipe, first rinse lentil well until the water runs clear. secondly, if you have time you can soaked them for 30 minutes before cooking.
𝐂𝐫𝐞𝐚𝐦𝐲 𝐠𝐫𝐞𝐞𝐧 𝐥𝐞𝐧𝐭𝐢𝐥 𝐜𝐮𝐫𝐫𝐲