Month: September 2017

Good healthy lunch ideas when hunger hits!

Mitchell Balker2 Comments on Good healthy lunch ideas when hunger hits!

Yes, we all have experienced it, that hunger starts playing with our stomach and especially our minds! Yes, I am talking you right there queuing up at the McDrive:-) Don’t worry, I’m coming to the rescue with this good healthy lunch ideas when hunger hits blog!

So, what do you picture when you see the title ”Good healthy lunch ideas when hunger hits?” Boredom, horror, people frowning…

These days we have so many lunch options, which can be bad or good especially when we are hungry. Let’s be honest, it’s so hard thinking straight when you’re hungry and your walking past that Krispy Cream stand (which is, by the way, the best donut in the world :)) or McDonald’s. Tell me about it, it’s not easy. Those are the kind of moments you’ve wished you had read my Good healthy lunch ideas blog:) 

There are a lot of unhealthy food options around but if you know where to look, you will find that there also are a lot of good options out there as well. So let me give you 4 great ideas and let me introduce to you ‘’ Good healthy lunch ideas when hunger hits’’

As you know me now, I always go straight in with the examples and not too much blah blah blah 🙂

Tip 

If you’re really that hungry and you can’t control yourself anymore in the store, fast-food restaurant or wherever you are at that particular moment, grab a banana or other fruit. This will help you not to buy things you will regret later on, make sure you do it in a subtle way and please pay for that banana thanks:)

Idea 1

Salad with carbs and protein 

Always go for a nice salad with protein, ( chicken, fish, chickpeas) and carbs. I can tell you right now, once you have finished something healthy like this, you will feel full and you will have no regrets whatsoever because you know you have eaten all the good stuff.

Idea 2 

Soup with vegetables, carbs, and protein

This is a really good one: If you want to stay full, buy a nice healthy soup with vegetables, carbs, and protein. Once you are finished with this, you will feel full and satisfied because you’ll know that you’ve done the right thing!

 

Idea 3 

Quick self-made salad 

This is an idea to make a quick and cheap salad for yourself at work. Buy avocado, tomatoes, microwave brown or whole-wheat rice, and some ready to eat chicken. Mix it up and you will have a good meal which will taste so much better than junk food and it benefits your body.

Idea 4 

Healthy shop/stores

This one depends on how big your budget is, and how healthy you want to eat, but try but to avoid junk food restaurants and instead go to stores like Pret Manager https://www.pret.co.uk/en-gb#, POD https://www.pod.co.uk. At these places, you will have a wide range of good healthy products. You can eat-in or takeaway.

So there you have it, 4 healthy snacks you can buy or make when hunger hits! 

If you have any questions, please don’t hesitate to contact me, I’m here to help you. if you have any feedback please let me know so I can improve myself while helping you achieve and enjoy your goals.

God Bless

Mitchell Balker

Author of the blog: Good healthy lunch ideas when hunger hits!
Founder of the website: https://healthyfoodplanning.com/
Email: mb@healthyfoodplanning.com

Fruits and Vegetables and their benefits volume 2

Mitchell BalkerLeave a Comment on Fruits and Vegetables and their benefits volume 2

Yes yes, here we go again fruits and vegetables and their benefits volume 2:)

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In my first volume fruits and vegetables and their benefits, ( See link https://healthyfoodplanning.com/fruit-and-vegetables-and-their-benefits ) I discussed 3 beautiful green vegetables: Kale, Avocado, and Spinach. In this sequel, I will discuss 4 beautiful fruits: Kiwi, blueberries, strawberries, and oranges.


So let’s not wait any longer because I know you can’t 🙂 and let me introduce to Y’all fruits and vegetables and their benefits volume 2:)




Kiwi 


Love kiwi, you will read me writing that a lot of time but it is true I love healthy food and fruits are really amazing. ( Look out for my smoothie which includes kiwi coming soon)


Did you know that: 


•  Kiwifruit was named after the New Zealand small bird. The picture of the New Zealand bird says enough:)

• Kiwi is a great immune system and helps protects cells and keeps them healthy.

•  Kiwifruit in your diet is a great way to enjoy cardiovascular health.

•  Stimulates hair growth




Blueberries 


And again love blueberries:) like to throw them in my smoothie or the best eat them in my porridge.


Did you know that:


•  Blueberries are the King of antioxidant foods.

•  According to a study from the university in reading blueberries is a great brain food thanks to its abundance of antioxidants called flavonoids.

•  Combat aging because they help damage done by toxins and free radicals.




Strawberries 


Strawberries is an amazing fruit and a really good summer fruit. Use it in a nice salad or smoothie or just as a nice snack its a real sweet healthy candy:)


Did you know that:


•  Strawberries helps your skin to stay younger because of it so full of vitamin C which is very important for the production of collagen.

• The significant amount of phytonutrients and flavonoids which makes the strawberry red.

•  There are 600 varieties of strawberries




Orange 


Very famous for the vitamin C and is always recommended as a good help for your immune system.


Did you know that:


•  Orange is rich in polyphenols which protect against viral infections.

•  Oranges are the largest citrus crop in the world.

•  Orange is the world’s favorite flavor after chocolate and vanilla.

•  Orange trees were first grown in China.

•  In Jamaica, they use the peel of an orange to remove greases and oil spots.


 


So there you have it fruits and vegetables and their benefits volume 2 just made easy just for you:) 


If you have any questions please don’t hesitate to contact me, I’m here to help you. if you have any feedback please let me know so I can improve myself helping you achieving and enjoying your goals.


 


God Bless


Mitchell Balker




Author of the blog: fruits and vegetables and their benefits volume 2

Founder of the website: https://healthyfoodplanning.com/

Email: mb@healthyfoodplanning.com




 

					

				

					

	







		

		

			
Cheap weekly meal plan ideas!
			

				 Mitchell BalkerLeave a Comment on Cheap weekly meal plan ideas!			

					


				

			
Also, one of my favorite topic to talk about and have a lot of tips about is: How to have a cheap weekly meal plan.


I have spent so much money in my previous boxing career, especially because I didn’t have a big sponsor or financial support, so I had to finance the most on my own, so cheap weekly meal planning was definitely a must for me to survive and I did.


You will read this a lot in my blogs but again to have a cheap weekly meal plan is not hard, it’s all about planning and preparation and what helps a lot also is a great imagination., but don’t worry if you don’t have this, I will help you with this:) ( Check out this great link for more meal planning ideas  https://transactions.sendowl.com/stores/4842/45248


Weekly meal planning is so much cheaper, saves so much more time then going to the grocery store every single day to buy something to eat especially if you are on a very a tight budget so let me introduce to Y’all cheap weekly meal plan Ideas 🙂




Cheap weekly meal plan example: 


So let me start with the good stuff first no blah blah blah and no examples so see one of my personal cheap weekly meal plans!




So this is a perfect example of how you can have a cheap weekly meal plan. It’s so simple and it will save you so much money, you just need to get in the rhythm of it.( check out this link for more great meal planning ideas)  https://transactions.sendowl.com/stores/4842/45248


Week plan example: 


Monday


    

  • Cooking meal 1 for Tuesday and Wednesday: Brown rice with mixed vegetables and chicken.
    • 

  • Dinner or lunch -> left over from the weekend.
    • 



 


Tuesday 


    

  • Meal 1 dinner or lunch-> Brown rice with mixed vegetables and chicken.
    • 



 


Wednesday


( Check out this great link for more meal planning ideas)  https://transactions.sendowl.com/stores/4842/45248


    

  •  Cooking Meal 2  for Thursday and Friday-> Whole wheat pasta, mixed vegetables, and salmon or other fish.
    • 



Dinner or lunch-> Meal 1 Brown rice with mixed vegetables and chicken.


Thursday 


    

  • Meal 2 -> whole wheat pasta, mixed vegetables, and salmon or other fish.
    • 



Friday


    

  •  Meal 2 -> whole wheat pasta, mixed vegetables, and salmon or other fish.
    • 



Saturday


    

  •  Cook extra  so you can put some in the freezer and take with you Monday ( again saves a lot of money)
    • 



Sunday


    

  • Bread, pitta etc. with good toppings like guacamole, tzatziki, hummus, etc.
    • 



(Check out this great link for more meal planning ideas)  https://transactions.sendowl.com/stores/4842/45248




And here you have a perfect example of a shopping list what you can buy to still eat healthy, 6 times a day on a low budget, how cool is that:)


Shopping list: 


Tomatoes

Cucumber

Carrots

Banana

Apples

Oranges

Lemon


All these items you can find for a very good price at the market, for example, my wife bought all of these fruits and vegetables just for £8 can you believe that? it’s true:)


1 packs brown rice and whole wheat pasta.

1 big pack of chicken filets or 3 cans of chickpeas or kidney beans

1 pack of Makreel

Hummus

Dark crackers


All these products you can find at your local shops just see which one is the cheapest or also you can buy these online which is very handy if you are very busy ( see my blog: Tip of the day: Buy groceries online https://healthyfoodplanning.com/great-tip-of-the-day-buy-groceries-online




Tip 1# 


    

  •  Calculate exactly what you need for shopping.
    • 

  • Before going to the shop for your weekly shopping calculate exactly what you can spend on groceries and write it down. This helps so much especially if you are on a very tight budget.
    • 



Tip 2#


Cook portion for 2 days in a week:So for example:


•  If you would cook on a Monday you will have meals for Tuesday and Wednesday

•  If you cook again on a Wednesday you will then have meals for Thursday and Friday

•  If you then cook extra on a Saturday you will then have meals for Saturday, Sunday and left over for Monday

•  And then the cycle repeats, this will save you a lot of money, trust me.


(Check out this great link for more meal planning ideas https://transactions.sendowl.com/stores/4842/45248


Tip 3#

• Buy your fruit and vegetables on the market if possible.

It is very easy to go to your nearest grocery store but believe me, just find out where your nearest market is and I will tell you, you will get so much more fruit and vegetables for lesser the money. Don’t believe it, go check it out yourself:)


Tip 4#

•  Always make sure you have plastic containers in your house no matter what because those leftovers can save you a lot of money.

You can find these online, your local shops, your pound shops or whichever currency you use but it is essential to have this in your home to save a lot of money.




So there you have it cheap weekly meal plan made easy just for you:) 


Go check out this amazing link for great meal planning ideas https://transactions.sendowl.com/stores/4842/45248


If you have any questions please don’t hesitate to contact me, I’m here to help you. if you have any feedback please let me know so I can improve myself helping you achieving and enjoying your goals.


God Bless


Mitchell Balker




Author of the blog: Cheap weekly meal plan ideas!

Founder of the website: https://healthyfoodplanning.com/

Email: mb@healthyfoodplanning.com

					

				

					

	







		

		

			
How to make a fruit smoothie fast and simple!
			

				 Mitchell BalkerLeave a Comment on How to make a fruit smoothie fast and simple!			

					


				

			


 


 


 


 


This a great hobby of mine and in our house hold I go all out on this, especially on the weekends, kind a nerdy huh yeah I know:) but if you would like to know more on how to make a fruit smoothie fast and simple read on:)


How to make a fruit smoothie fast and simple is not hard it’s again all about planning and preparation or how the French like to call it ” Mise en Place”


So let’s get started and let me give you some great ideas on how to make a fruit smoothie fast and simple enjoy:)




This is one of my first fruit smoothies mixes, I will call this one passion explosion:) What do you need:


    

  • 1 Mango
    • 

  • 1 Passion fruit
    • 

  • Honey
    • 

  • Cinnamon powder
    • 

  • 1 glass of milk
    • 

  • Ice cubes if preferred
    • 



P.S Check out the best blender out there (just click on this link)


Preparation:


1. Peel the mango and cut it into nice cubes

2. Cut the passion fruit in half and scoop the flesh out with a tea spoon.

3. Only if you like it really cold, put a couple of ice cubes in the blender

4. Insert the fruit in the blender

5. Insert the glass of milk of your choice in the blender

6. Add some honey and cinnamon for the taste

7. And then just mix it up and pour it into a glass and enjoy:) that’s it, fast and simple.


 




So let’s now talk about the benefits of these amazing ingredients.


Mango




Did you know:


•  That Mango’s are a great source of vitamin C, A, K and so many other vitamins.

•  Has a lot of water and fiber so it helps prevent constipation motivates regularity and a healthy digestive.

•  Is great for your hair because of vitamin A, so keeps your hair moisturized.

•  Has vitamin K which is so good for your bone health

•  It’s an absolutely great snack and because of the so many vitamins and nutrients helps you to stay fuller which helps you again with weight loss.




Passion fruit




Did you know that:


•  Passion fruit is full of fibers so use this in a diet, helps removes cholesterol.

•  Passion fruit is a great boost for your immune system

•  Keeps your heart healthy

•  Passion fruit is full of magnesium which is good for your bone density.

•  A glass of passion fruit can help with a peaceful sleep.




Honey




Did you know that:


•  Honey is a great energy booster because of the high carbohydrate load its a great source of unprocessed sugar energy.

•  Honey is a great memory booster because it helps the brain absorb calcium which helps the memory.

•  Honey helps with a good night sleep it’s a whole process but eventually, the body converts serotonin to melatonin don’t worry it’s a chemical that helps your body to sleep:)

•  Honey can help and build up your digestive system.

•  Honey is also good for a hangover because it helps the oxidation of alcohol which helps the toxins out of your body faster. No worries all you party freaks out there it was my pleasure giving you this tip:)




Cinnamon




Did you know that:


•  Cinamon slows the aging process because it’s packed with a variety of protective antioxidants.

•  If you rub in cinnamon and raw honey on your skin and then wash it off it can help you with acne.

•  Cinnamon can help with bad breath because of its mouth refreshing ability.

•  Because of its sweet taste, you can add cinnamon to your foods and recipes which will lead that you can then cut off the sugars you would normally use which is great for your health.

•  Cinnamon has been used thousands of years because of its health benefits.




So there you have it my first fruit smoothie mix recipe and its benefits totally free made out of love just for you:)


If you have any questions please don’t hesitate to contact me, I’m here to help you. if you have any feedback please let me know so I can improve myself helping you achieving and enjoying your goals.


 


God Bless


Mitchell Balker




Author of: How to make a fruit smoothie fast and simp blog

Founder of the website: https://healthyfoodplanning.com/

Email: mb@healthyfoodplanning.com

					

				

					

	







		

		

			
Fruits and vegetables and their benefits volume 1
			

				 Mitchell BalkerLeave a Comment on Fruits and vegetables and their benefits volume 1			

					


				

			


Fruits and Vegetables and their benefits!




Oh yes, these topic’s are a really good one to write about Fruits and vegetables and their benefits love it already:)


In my diet, I always have fruits and vegetables literally every single day of the week I just love it and the benefits are really amazing!

So with these blogs, I will give you a good read about fruits and vegetables and their benefits.


I can already hear some of you thinking boringggggg what ever:) but it is really true. Give me a chance to persuade you into the wonderful world of fruit and vegetables and their benefits:)




Today I will discuss 3 green vegetables: Kale, Avocado, and Spinach.




Kale 


Love kale, I grew up in the Netherlands, Amsterdam and they have a delicious dish which the most people eat in winter time it’s called in Dutch ” Boerenkool met worst” in English this would be ”kale hash ” it’s really good (see this website for the recipe https://recipes.sparkpeople.com/recipe-detail.asp?recipe=202341


Did you know that:

•  Kale is the among world’s best sources of vitamin C

•  A cup of raw kale contains more vitamin C than a whole orange

•  Kale can help lower cholesterol

•  Kale is good source of calcium which is great for your bone health

•  You can make delicious chips of kale ( see recipes http://ohsheglows.com/2014/03/12/6-tips-for-flawless-kale-chips-all-dressed-kale-chips-recipe/




Avocado 


What does an avocado cut in half with the seed still in one side looks like? yep, a pregnant woman never thought about that one huh, now you know:)


It took me until I was 22 before I started eating avocado just because I didn’t like it at all. My mum always said that it was so good but I was just like no no no. Until I went to the Dominican Republic for holidays and had a delicious soup with an avocado which I did not know.

I was hooked and from 2006 I have never looked back:) Avocado is now a must in our house hold.


Did you know that:


•  Avocado is full of minerals, antioxidants and dietary fibers and a lot of vitamins like C, E, K, B1, B2 and B6 – so a great benefit during pregnancy:)

•  Avocado is full of healthy fats

•  Avocado can reduce symptoms of arthritis

•  Avocado helps reducing liver damage

•  Because of the good fats, it’s great for your skin




Spinach 


What can I say about Spinach? I am Popeye the sailor man, no that was really corny sorry about that:)


Spinach is a great vegetable and if you don’t have a big budget but still want to treat yourself once a while with a good vegetable get spinach because you get quite a lot for not that much money.


 


Did you know that: 


•  That National Spinach day is March- only special people know this:)


•  That Spinach is a source of Vitamins like K, A, C, B2, B6 and E and so many minerals like Iron, calcium zinc and the list go on.


• Spinach is made up of 91.4 % water, 3.6% carbs and 0% of fat so perfect if you want to slim down.


•  Spinach is a rich source of magnesium which can reduce symptoms from conditions such as chronic pain.


• It can reduce hunger and gravings according to a study published in the journal of the American College of Nutrition.




 


So there you have it, I hope you enjoyed the read and I am looking forward seeing you next time:)


If you have any questions please don’t hesitate to contact me, I’m here to help you. if you have any feedback please let me know so I can improve myself helping you achieving and enjoying your goals.


 


God Bless


Mitchell Balker




 


Author of: Fruits and vegetables and their benefits blog

Founder of the website: https://healthyfoodplanning.com/

Email: mb@healthyfoodplanning.com