關於 low calorie high protein meals ，我們在網路上蒐集到這些相關的討論、資訊與評價

【新年急救脾胃】食滯了可以吃一碗蕎麥麵！

#星期四食材
#粗糧是最好的

中國人過新年，最重要是豐衣足食，可是飽享口福之後，受苦的卻是脾胃，當你以為少吃幾餐就能夠消滯，其實節食這個方法反而會令脾胃更受傷害。這時候反而應該反璞歸真以粗糧代餐，不但味美又能飽足，更可養脾胃！其實現代人平日已經吃得如此豐盛，多吃粗糧是簡易的養生方法！

燕麥：性平，能健脾益氣、止虛汗，更有降血糖的功效。燕麥含有大量纖維，不但飽肚而且低脂，有助舒緩習慣性便秘、多汗等症狀，適合產婦、嬰幼兒、老年人等人士服用。 要注意因為燕麥含有大量纖維，過量服用或會停積成滯反而會引致便秘。

蕎麥：性涼，有消滯健胃的作用。對於消化不良，無胃口及慢性泄瀉的症狀最為有效，更有清熱及解酒的作用。在新年時吃得太多熱氣食物及肉食而引起的滯意和熱症都有幫助，這時候不妨吃個昆布湯蕎麥麵！注意因為蕎麥屬性偏涼脾胃虛寒不宜多服。另外蕎麥含大量蛋白質，皮膚敏感、鼻敏感亦不宜多吃。

During the Chinese New Years, it is important to have an abundance of food and new clothes. But a lot of times, after all the celebratory meals, your spleen and stomach suffer. You may think it just takes eating less for a few meals to solve indigestion issues but sometimes this may have the opposite effect. It is more effective to have coarse grains to replace meals to nourish the spleen and stomach! Modern people normally eat quite heavily, try a few simple coarse grain meals for a healthier choice!
Oats: mild in nature, strengthens the spleen and nourishes qi. Stops excessive sweating and can also lower blood sugar. It is high in fiber, it helps to ease hunger and is low in calorie. Alleviates chronic constipation and excessive sweating. Suitable for pregnant women, young children and elderly people.
Buckwheat: cool in nature, helps to relieve indigestion and strengthens the stomach. It is most effective for those with indigestion, lack of appetite, and chronic diarrhea. Buckwheat also helps to clear heat and relieve hangover. During the new years, you may have eaten too much foods that are hot in nature or over consumed meats and have an overall feeling of being stuffed with heat symptoms. You can try a buckwheat noodle with Kombu soup. Note that buckwheat is cool is nature so it is not suitable for those with asthenic cold spleen and stomach. Buckwheat is also high in protein and not suitable for those with allergic skin and nasal allergies.

#食滯 #胃脹 #我胖了 #減肥

17 TIPS KEKAL KURUS SIHAT DI HARI RAYA

Tips #1

Jangan tak beraya pulak!
...Continue Reading17 tips to stay healthy on Hari Raya

Tips #1

Don't celebrate Raya!

After fasting for 30 days, what's wrong with us celebrating raya with family and friends on Hari Raya. The reward of self is still necessary. There's no problem to eat but don't eat too much..
Enjoy the dishes of lemang, Rendang, cakes etc but let it be in simplicity.

But don't celebrate raya for 30 days!
Yes, it's considered celebrating raya throughout the month of syawal but that doesn't mean you have to eat without limits every day.

After give yourself on the first 1-2 Raya, make sure you care more about the choice of food & drinks when visiting open houses.

Tips #2

Remember the rules of 20 minutes!

That's the time it takes to feel keyang after the first feed. Here, eat slowly or set the size of food so that you don't eat
Too much.

Like the Sunnah of the prophet, stop eating before full.

Eat a little bit..
When visiting an open house, the house host will always ask you to add, add and add more. Again if it is
You spend a few hours in their house. Here, eat a little, stop sekietika, eat a little more and repeat. This will satisfy the host's heart and also reduce the amount of calories intake.

Hari Raya or aidilfitri is the day to celebrate the victory against and educate lust. Continue the education in Ramadan, according to the guidance and teachings of the Quran, which calls for us to be simple, full of gratitude celebrating aidilfitri.

Tips #3

Remember... compulsory to have a healthy and balanced breakfast first!!

Why do you want to have breakfast? Wait for it to eat more??
Isn't it adding more calories?

Yes and no! Breakfast is the most important meal time. It provides our stomach to be full so it helps to control the lust and amount of calories intake.

This is important again when you are on the way back to the village or on the highway.

Tips #4

Don't start with dessert / sweets!

This is my practice for every open house. I will always start with a balanced meal (real food, not process food) first before eating cakes and raya cookies.

With this method, I make sure there are good benefits before eating bad calories. Remember, keserderhanaan is important.

Tips #5

Identify Your Hari Raya favourite menu calories!

To Avoid weight loss this raya season, you need to identify your favorite food calories.

Why? If not, it's hard to control the amount of calories intake. Now you have a feeling of 'Self-aware'

Source of calories? Refer back to the food calories that coach always gives. Or can google or ask in coaching group 👍

Tips #6

How Many Raya cookies do you want to eat?

Ah Yes, the raya cookies are really interesting!! All sorts of shapes, colors, order and taste 😍

Don't want to eat at all right?? The important thing is here is the quantity of quantity
A Biscuit Full of fat + a simple sugar + it doesn't satisfy - from the type of bad calories, high fat!

For example:
1 X Raya cookies contains 40 calories, if you eat 10
400 kcal. That's just one house.
If 50 houses are breaking fast throughout the month of syawal, it's already 20,000 kcal or 2.6 kg! 😱🙈

Tips #7

Concept of 10:20 days

This turns to the concept of self-reward on Hari Raya. Choose the first 10 days only for self-give (usually the first 2-3 days of raya only and the weekend that is usually full of open houses).

20 days left of syawal month, let the day be the most important of choice
Healthier Food and lifestyle 👌

Tips #8

The Word " is enough..."

As a guest, we are often stressed to try all the dishes and cakes provided. But actually don't have to eat everything that's available.

Some Tips:
• Ask the host about the number of dishes that are about to be served. This allows you to plan and budget the amount of intake for every meal.

Don't forget to ask about dessert. If there is, it will be a budget too.

• The word " Enough ". If you feel satisfied and enough with the number of taking of dish served, it is not wrong we say " enough ", but the one who asked it will be your mother-in-law 😬😆

Tips #9

Drink Plain water

For me, the specialty and the of Hari Raya is located on original food such as ketupat, lemang etc and not on a colorful drink of sugar and flavor.

So to avoid wasting calories from drinks, drink plain water
Or drinks that are not calorie
Like Coffee-O-empty, Tea-O-empty, green tea etc.

About:
If you drink 2 x
Sweet Water Glass in every open house (total calories 1 x glass say
In 60 kcal), if 50 houses are open = 6,000 kcal or almost add 1 KG.

Tips #10

Remember protein!

I believe that 99 % of open houses will be a dish of beef rendang which is a good source of protein. Only it comes with fat because of the way it's cooked 😅

But it doesn't mean that it's only from rendang. The most important thing is to try to increase protein intake when visiting an open house.

Why?
• Protein is more satisfying.

• in many delicious Hari Raya Food, are berkarbohidrat (Lemang, ketupat, biscuits / flour, cakes, cakes etc)

But if possible, choose the rendang part that is
Less fat and if you have chicken, choose the chest part.
Is there a hose for fish during raya? 🤔

Tips #11

Don't add the gravy.

If you are love rendang meat try to avoid intake of "gravy" because it is rich with coconut milk that is full of fat.

Even if you eat soup, reduce "gravy" if it feels salty because of your excessive salt intake levels of body water - the result is fat.

All sorts of gravy will be served, Soto the gravy, gravy with sambal, peanut sauce to eat with satay or ketupat rice himpit, and more.

Tips #12

5-7 meals / open house a day

If it's the coach's day, the coach encourage it
You eat 5-7 small meals every day in a meal plan and this is not different from the festive season.

If you visit 5 open houses one day, make it
Every visit is as a meal (it's free). So the distance between every open house may be 2-3 hours. But anything starts with a balanced meal.

But even if it's limited, make sure you know how to adapt. An example of eating 5 x compared to 7 x, the amount of calories a day is still the same. So even for an open house, make sure you have a budget of calories all day to avoid eating too much.

Planning is important!

Tips #13

Workout at home open!

How is that?? If food is a source of energy, we need to find a way to remove the relevant energy so that it will not be kept as fat.

Here, try to practice the following "exercises" to burn as much as possible calories:

• Walking around the house.
• Standing while socializing with guests.
• Play with the little kids.
• Park your car is a little far away. This will definitely make you home later (no car stops your car)
• Try to help the host with what can be helped.
• Playing Firecracker (heart heart adrenaline)
• laughter burns calories.

Tips #14

Fasting six

This turns to the concept of 10:20 (TIP #7) where you celebrate (Self-give) for 10 days throughout the month of syawal and only 20 days left for a better choice.

So here, the fasting 6 is suitable for inserted in the 20 days of that good choice.

Even you get a reward, insyaallah. That's great.. Take this opportunity!

Tips #15

Bored?

Eating vegetables!
Sometimes we eat not because we're hungry but because we're bored or entertaining the conversation.

That's where our hands are itchy to eat what's in front of our eyes.

Here, try to "flirt" with vegetable food (Cucumber, carrots etc) because it is not only rich with fiber but also very low calories.

More Fiber & fiber.
Essential Fiber intake controls the digestion rate of blood glucose and also helps to control the appetite.

An example of food that is berfiber? Vegetables, fruits, bijiran oats and wholegrain. Dates are also a good source of fiber. But don't eat too much because other than vegetables, it's all calorie too.

Tips #16

Start your fitness program!

If you're like me, during my fasting month I rarely exercise, so I'm sure to kickstart the fitness program ASAP. Sometimes as early as the second eid is better.

This directly gives the spirit to control the whole diet because if not, make sure your efforts are working hard to spend time sweating and exercise.

Tips #17

Ramadhan Vs Raya

If you manage to reduce 3 kg throughout the month of Ramadhan, try not to add more than 3 kg throughout the month of syawal. If you succeed, then the combination of Ramadhan + Syawal should help you control the weight.

Love if the effort to decrease the weight of the fasting month is removed so easily with the aidilfitri celebration.

But don't celebrate Raya!

Unless you are looking forward to sports events like sportsman and athletes, Hari Raya is not a diet day or day to start a workout program.

Let us enjoy a glorious day with our beloved family and delicious dishes.
But most importantly, don't go overboard and remember the simplecity and self-Health.

Selamat Hari Raya Aidilfitri!
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Please comment 'thank you coach' if this article is useful to you.Translated

♥ No time for breakfast? Rushing out? Always on the go? You will love this CHIA PUDDING BREAKFAST IN A JAR!
♥ 5 minutes. 5 ingredients. No cooking. This tiny jar is packed with antioxidants, calcium, fibre, protein & healthy fat.
♥ Watch the video for the complete step-by-step guidance, including calories. Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

Read below for ingredients, steps and calories:

1) TROPICAL MANGO CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals (70Cals per tbsp.)
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 cup Mango puree – 140Cals
5) 1 tbsp. Pumpkin Seeds – 56Cals

Per Jar – 320Cals

Steps
1) Pour mango puree evenly into two 8-oz jars. Chill in the fridge.
2) In a bowl, mix together chia seeds, milk and honey. Stir until well combined.
3) Pour chia mixture on top of mango puree.
4) Cover and let it set overnight in the fridge.
5) Next morning, top it up with pumpkin seeds.


2) MATCHA CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 tsp. Matcha Green Tea – 9Cals
5) 1 cup Mixed Berries – 60Cals

Per jar – 256.5Cals

Steps
1) In a bowl, mix together chia seeds, milk, honey and matcha. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add the mixed berries and enjoy!

3) BANANA PEANUT BUTTER CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 Large Banana, mashed – 121Cals
5) 2 tbsps. Peanut Butter – 188Cals

Per Jar – 376.5Cals

Steps
1) In a bowl, mix together mashed banana, chia seeds, milk, honey and peanut butter. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add mixed berries and enjoy!


Make-ahead, keep in the fridge and in the morning, just grab one jar, and you’re set for a productive day ahead. They will keep well in the fridge for up to 4 days.

Note: Be creative, make your own favourite combinations and add your favourite toppings!

Tip: Chia Seed is an excellent source of calcium for those who don't take diary. 100g = 631mg calcium

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
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Lots of Love xx

Life of Riley by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/

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(Subscribe to my website for printable workouts & recipes)

Salads are NOT boring or bland! If they are, you're probably not making your salad right. Salads should be light, fresh, easy to digest and make very filling meals.

My salad recipes are packed full of tasty ingredients, different varieties and textures. You can make them the day before and take it with you to work or school. Plus, if you are watching your weight, you will know exactly what you’ve put in it.

The tip to make a balanced, healthy and delicious salad is simple grab a large bowl and combine:
1) One portion of Carbs (1/2 cup)
Pasta, Rice, Couscous, Bulgar wheat, Quinoa, Potatoes, Bread etc
*Leftovers are perfect for this!

2) One portion of Protein (3oz / 85g)
Any meat, chicken, ham slices, chorizo, any fish, can tuna / salmon, eggs, seafood, cheese, any beans, tofu, tempeh etc.

3) Lots of fresh Vegetables & Fruits
As many fruits and vegetables of your choice, serve in abundance.

4) A selection of Herbs or Sprinkles
Fresh herbs such as Mint, Parsley, Basil or Coriander.
Any seeds (sunflower, pumpkin, or flax seeds), Nuts (walnuts, pistachio or almond), Dried Fruits (Raisins, Apricot or Sultanas) or Olives.
**Consume seeds, nuts and dried fruits in moderation as they are high in calories.

5) Light Salad Dressing
Make your own by using a combination of Lemon / Lime / Honey / Olive Oil / Rice Vinegar / Balsamic Vinegar etc.

Chicken & Mango Rice Salad and Spiced Chickpeas Tuna Salad are just two of my favourites. Try them out, experiment with your own combination and share your pictures with me on instagram and facebook. All the best!

Please READ this box for more info. The Victoria's Secret Angels are not skinny, but fit and toned! Here's a sample of their meal plan, favourite food and ingredients which they consume daily in order to be runway-ready. If you want to lose weight and have a flat tummy, follow this meal plan as Nutrition is 80% to your success. And add total body & core workouts for best result (which is the other 20%). You can go to my website www.joannasoh.com to get the Full Workout Plan to start your journey.

Flat tummy takes lots of hard work, dedication and patience! It comes down to your food intake and exercises. So you must be willing to change your lifestyle if you want a flat tummy!

Remember this is a suggestion, adjust your calorie intake and portion sizes according to your body and activity level. All meals are interchangeable. So you can have dinner for breakfast, snack for lunch etc.

If you are pregnant or have a medical condition, please consult your GP prior to starting any physical activities or meal plans.

All the best!

P/S
Hi my lovelies, I've been receiving to many repeated questions on weight loss and what workouts should you do. IF YOUR GOAL IS TO LOSE WEIGHT, PLEASE WATCH MY "7 STEPS TO PERMANENT WEIGHT LOSS VIDEO".
http://www.youtube.com/watch?v=VWnDZdRIWd8

No matter what your fitness goal is, the key is to do regular exercises and to eat clean in order to see results!

If you are a beginner, start with my "Beginner Fat Burning Workout Video"
http://www.youtube.com/watch?v=C8LxBcVjJK4

After that, join us on the 90-Day Weight Loss Challenge. 3 months workout plans and meal plans are available on my website.
http://www.youtube.com/watch?v=N9lvP4H-2aE

Healthy MEAL PLAN & RECIPES:
http://www.joannasoh.com/?cat=13

3 MONTHS WORKOUT PLANS:
http://www.joannasoh.com/?cat=12

Please LIKE and SHARE this video.
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Lots of Love xx

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