Author: Rosanne Gilks

INTUITIVE EATING AND MINDFULNESS – THE FIRST STEP IN HABIT CHANGE

INTUITIVE EATING AND MINDFULNESS – THE FIRST STEP IN HABIT CHANGE

A big part of being able to change a habit is by first becoming ultra-aware and honest with yourself about your current habits. Slowing down is an essential part of this process. If you are “eating unconsciously” – like when you drive your car to […]

Snacks

Snacks

Is Snacking Healthy?

Healthy Snack

There are two approaches to snacking. One – just eat your three meals and nothing in between. This approach implies that it’s good to have a set routine and if you feel hungry between meals, then it won’t be that long until the next one and you should wait. It implies self control and also requires that the meals you eat are adequate in terms of nutrition and caloric intake. If you have good self control and no cravings, this might work for you.

The other approach is that in order to not get too hungry and then eat too much because you’re starving, you should top up in between meals with healthy snacks to keep your energy and your blood sugar balanced and relatively even, throughout the day. This approach means you will have a moderate and yet steady supply of energy, therefore keeping your from over-indulging or losing control and making choices you’re later not happy with. Each person will find that one or the other approach works best for them. Only you can decide which approach works best for you. I can help you to work through this process. If you’d like some help to decide which approach works best for you, your lifestyle and your metabolism, then check out my programmes and packages here.

What Makes a Healthy Snack?

Snacks tend to need to be eaten on the fly, so something that can be held in the hand, like grapes or a rice cracker with peanut butter tend to work best. The number one thing to remember when choosing a healthy snack is to try to include either protein or a healthy fat in your snack. Because protein and fats are digested more slowly, they make us feel fuller for longer so are far more effective at staving off hunger than, let’s say, just a carbohydrate snack like a bun, a cookie, a piece of toast or an apple. So, try to pair up a carbohydrate with a fat or a protein. Also, remember to watch overall caloric intake for your day. Keep it small and include a drink of some kind

Healthy Snacks

There are all different kind of snacks, after school snacks, party snacks, low calorie snack, high protein snacks, snacks for kids, healthy snacks, low calorie snacks, portable snacks, evening snacks, snacks you can buy, snacks for weight loss, snacks you can put in your bag, snacks for travel and snacks for conferences. They’re all a little bit different with slightly different requirements. Theres a few ideas below. Pick a couple and see if they will become your new “Go To” healthy snack.

 

Weight Loss Snacks

Weight Loss Snacks

 

3 rice cakes with 1 tbsp peanut butter or other nut butter

A small apple with 20 grams of edam cheese

50 grams of hummus and one sliced carrot

 

 

 

High Protein Snacks

 

50 grams biltong

80 grams deli ham, roast beef or chicken wrapped around 2 fresh slices of capsicum

100 grams of cottage cheese on three thin rice crackers

 

 

After School Snacks

After School Snacks

 

 

Yoghurt, muesli and fruit parfait

1 scrambled egg, a piece of toast and an apple or orange

Peanut butter and jam on wholewheat bread

 

 

 

 

Low Calorie Snacks

Low Calorie Snacks

 

 

1/2 cup berries with 2 tbsp Greek yoghurt

10-15 almonds and an herbal tea

30 grapes

 

 

 

Low Carb Snacks

Low Carb Snacks

 

 

1/2 avocado and small tomato diced and served with 100 grams cottage cheese

50 grams smoked salmon served with 1 tbsp low fat creamed cheese on cucumber rounds

2 soft boiled eggs

 

 

 

 

Try some of the above snacks and see which ones work for you! If you have different food preferences, just hit me up for an appointment. For a look at my rates and packages, click here.

 

 

 

 

 

 

 

 

Greek Steak Salad

Greek Steak Salad

Greek Steak Salad

February 14, 2019
: 4
: 10 min
: 7 min
: Super Easy

Feel like a BBQ? It's so refreshing and satisfying to throw something on the BBQ and combine it with a cool salad. Perfect for a warm summer evening.

By:

Ingredients
  • 100-250 grams of steak per person
  • 1 tbsp olive oil
  • 1 package romaine or other lettuce, washed and broken
  • 1/2 English cucumber, quartered and sliced
  • 1 punnet cherry tomatoes or 2-3 regular tomatoes, sliced
  • 150 grams crumbed feta
  • small red onion, sliced thinly
  • 20 black olives
  • DRESSING
  • 3 tbsp balsamic vinegar
  • 1 tbsp dijon or wholegrain mustard
  • 1 clove garlic, minced
  • 100 mls extra virgin olive oil
  • 1 tsp brown sugar
  • 1/2 tsp salt and freshly ground black pepper
Directions
  • Step 1 Bring the steak to room temperature before cooking. Heat up the BBQ or a pan on the stovetop and add olive oil. Add steak to the hot pan and season with salt and pepper. For a medium rare steak, cook 7-9 minutes, turning once. Set aside.
  • Step 2 Whisk together or stir with a spoon the balsamic vinegar and the mustard. Add the garlic and the brown sugar, then gradually add the oil in little by little whilst whisking or stirring vigorously.
  • Step 3 In a large bowl add the lettuce, cucumber, tomatoes, feta, olives and red onion. Toss. Thinly slice the steak across the grain and place on top of the salad for serving.
Pesto Courgette Noodles with Prawns

Pesto Courgette Noodles with Prawns

Pesto Courgette Noodles With Prawns

February 14, 2019
: Serves 4
: 10 min
: 10 min
: Easy

A super quick and easy dinner to whip up! Just make sure you have some pesto and frozen prawns around and a few fresh zucchini and that's all you need. It's a lighter version than using pasta. You'll feel satisfied but not too full by swapping out the starchy carbs (pasta) for veggies (zucchini noodles)!

By:

Ingredients
  • 4 courgettes, spiralized or sliced thinly
  • 350 grams fresh or frozen prawns (tails and heads removed)
  • 100-150 grams basil pesto
  • Small punnet of cherry tomatoes
  • 50 grams parmesan or feta, grated or crumbed
  • 2 cloves garlic
  • 2 tbsp olive oil, divided into 2
  • salt and pepper
  • one lemon
Directions
  • Step 1 Cut ends off courgettes. Use a spiralizer to turn washed courgettes into noodles or slice thinly with a vegetable peeler. Add salt and pepper and set aside.
  • Step 2 Chop the tomatoes in half.
  • Step 3 Shave or grate parmesan and put aside.
  • Step 4 After letting sit for 5 minutes, squeeze out the excess water from the courgette through a muslin or paper towel.. be careful not to tear it!
  • Step 5 Heat a frying pan and add 1 tbsp olive oil.
  • Step 6 Season shrimp with salt and pepper and cook in pan until just done – 2-3 minutes. If fresh then only until the colour has changed. Remove from pan and set aside.
  • Step 7 Add the remaining oil and garlic and cook for a minute before adding the courgette noodles and cook for 2-7 minutes (depending on the heat of your pan) seasoning with salt and pepper. Do not overcook!
  • Step 8 Add the prawns, tomatoes and pesto and stir.
  • Step 9 Cook and stir until all is mixed and heated through. Not too long or the noodles will be overcooked.
  • Step 10 Portion into bowls and sprinkle the cheese on each serving and serve with a slice of lemon