Beginning of October, beginning of the week and World Vegetarianism day. Today is October 1st and begins a month dedicated to raising awareness of the importance of increasing the consumption of plant-based foods.

Last year we already talked about the subject in two extensive posts, the benefits of eating more vegetables, fruits, legumes or cereals and the key nutrients that you have to keep in mind when you make a transition to a vegetarian diet.

Today I wanted to give you some simple tips, but effective, that will serve for all those who want to eat more foods of plant origin:

1. Eliminate processed foods, especially meat

The first thing you need to do is start limiting your intake of processed foods and meat. This may not be easy since most of these foods have a high content of artificial sugar, fructose syrup, sodium and other chemical additives. Your body may want these things at the beginning, so be careful.

2. Know your plants.

Today there are many vegetables and fruits on the market, but some are more popular than others. Find out about different vegetables and fruits that you may not know much about to expand your horizons. Knowing how to prepare them properly also helps, especially if you thought you did not like a particular vegetable, preparing it in a new way could change your opinion.

3. Start adding more plant foods.

Start incorporating plant foods into your daily meals. You can also start eating fruit as a snack instead of chips and cookies. By gradually adding plant-based foods to your diet, you will get your body and mind accustomed.

4. Start cultivating your own plants

Consider starting a garden. Before planting anything, it would be better to start working the land to help loosen the soil and prepare it for gardening. Once this is done, you can start planting your vegetables and make sure you follow the instructions included in the package. Growing and harvesting your own food makes vegetables more available and you will also know that they are free of chemicals.

And to divulge how delicious are the vegetables, the stews with vegetables or the vegetarian burgers, I can not think of a better way than to make a small compilation of the most visited vegetarian recipes on the blog

The post Vegetarian Month: How to eat more plant-based foods appeared first on Healthy Forkful.

How many times have you sworn that you do not like vegetables? Do your children refuse to eat broccoli or anything green? It can be frustrating, for both, the chef who has worked hard to create a delicious and nutritious dinner and the dish end up rejected because the eater does not like vegetables, as for those who know, they should eat more vegetables because they are indispensable for a balanced and healthy diet, but they think that they do not like them.

I find this situation among my clients quite often, many, do not know what to do to make their children eat more veggies or even themselves. Many times it is because they are not used to have veggies in the house when they were kids, other times, it’s because they don’t know how to cook them.

As I always say, it’s a matter of re-educating the palate, little by little, small bites at a time, do not pretend to eat a whole bowl of broccoli, and love it, from day 1, because this will rarely happen. For don’t worry, I few small tricks that will help make vegetables more attractive and will make even the most stubborn to begin enjoying them and even love them.

1. Mix the veggies within other dishes

If a bowl of steamed chard does not appeal to you, then do not start with a bowl of chard! What you can do and you will find more desirable, is to add a handful of cooked chard to your pasta dish, serve it with a tasty sauce like a tomato sauce, grated cheese, so the chard will become a small part of a delicious food.

2. Play with flavors

I always say, herbs, spices, sauces are an essential part of cooking and can make the taste of a dish totally different, specially when we talk about vegetables. If you are thinking that you do not like Brussels sprouts, try to season them with a splash of balsamic vinegar, or spend a few minutes with olive oil and salt, then serve them with basil, chives or chopped parsley or try to serve them with a Peanut sauce to add an explosion of flavor.

3. Try different cooking methods

For me, this is the key, it is not the same to eat over-boiled broccoli, that raw in the form of couscous, the taste and texture are totally different. Therefore, if you were made to eat mushy tomatoes as a child and now you can not even think about them or maybe the raw kale is not your thing, try different methods of cooking them, as they will provide you with different flavors and textures of the vegetables. Sautéing green leafy vegetables like chard or kale make them tender and tender, while roasting vegetables such as Brussels sprouts or cauliflower gives them a delicious and crunchy texture that you can not get when you boil them or steam them, and also brings out the sweet side of these vegetables.

4. Experiment with sweet flavors

Although we are used to eating them as a salty options, a lot of vegetables match perfectly with sweet flavors. Add cinnamon or maple syrup to certain vegetables (it goes great with carrots and pumpkin) will increase the intake of vegetables in addition to satisfying your sweeter side.

5. Be creative

Vegetables can often be amazing substitutes for other ingredients such as flour or meat in classics such as pizza, pasta or hamburgers. Using them in this way will allow you to eat more vegetables while you do not even realize they are there. Try making an eggplant lasagne or a cauliflower burger.

As I always say, it’s a matter of re-educating the palate, step by step you’ll dislike less and when you least expect it, you’ll be worshiping them!

What tricks do you use to eat more vegetables? Share your experiences in the comments below, I’m sure they are fun and we all can learn from each other

The post How to eat more veggies even when you hate them appeared first on Healthy Forkful.

 The U.S. Nationa Confectioners Association lists, today September 13 as The International Chocolate Day, would you like to join the celebration?

At this point we have all heard about the benefits and properties, almost magical, of chocolate (cacao), it isn’t that I need an excuse to enjoy a good bite of chocolate, but it is always good to have science on your side.

• Cacao is good for our mental health, it increases the production of serotonin, the hormone that makes us feel good. It also helps reduce stress and anxiety. Keep in mind that the benefits only occur when cocoa consumption is moderate and constant.
• Increases the flow of oxygen and nutrients in our body, producing more energy. At the same time that it has a positive impact on the arteries, it causes the pressure to reduce and become more elastic, thus favoring the response to high blood pressure peaks.
• Cocoa fat can increase good cholesterol (HDL) and reduce bad (LDL). The antioxidants in cocoa help fight inflammation and the risks of heart disease.

But like everything, there are some rules and conditions for all this to happen, and that means, not  all the chocolate they sell out there is good for our health.

From the cocoa tree we obtain the cocoa pods, from which the cocoa butter (cacao fat), cocoa nibs (chopped cocoa pod) and cocoa powder (produced once the fat is extracted from the cocoa beans) are produced. In the market, most of the chocolate products that we found have been processed and altered, so we have to be very careful with what we buy.

To benefit from the medicinal qualities of chocolate in a healthy and satisfying way, we must know what to look for in chocolate:

• Make sure that the chocolate is at least 75% cocoa.
• Read the ingredients on the labels, look for those with 5 or less (recognizable) ingredients and
• The less sugar is better, avoid refined sugars and syrups, ideally sweetened with stevia, honey or coconut sugar.
• The best thing would be to buy cocoa powder, 100% crude, so you can add it to your recipes and make your own creations.

And now, the best part, enjoy the chocolate. Here I leave my favorite recipes with cocoa to help you incorporate it in a healthier way in your day to day.

Chocolate Porridge

Spiced Hot Chocolate

Doble Chocolate Muffins

Pear & Chocolate Muffins

Pumpking & Chocolate Cake

Almond Chocolate Cookies

The post International Chocolate Day appeared first on Healthy Forkful.

Hi everyone!

Hope everyone is having an amazing summer !!

It’s been nearly two months since my last post, It’s never been so quiet around here… Sorry for the lack of posts, recipes and news!

July was kind of a crazy month, old projects that take longer than expected, changing house, personal challenges, new exciting projects, uncertain holiday dates… all this can be translated into stress and absence of inspiration.

Lucky me, I flew to Menorca, my paradise, the 1st of August. I knew I still had work to do, projects underway, clients to attend and a blog to write. My plan was to wake up everyday around 7:30 and work few hours before enjoying the sunshine and swimming in the sea, again working a couple of hours after lunch or late in the evening, but guess what!? That was just a plan…

The first few days were actually quiet hard, do you know the feeling of having to do something but be unable of doing it? The vibes here in the island are totally different, life goes slower and calmer. I believe I had to work, to keep going with the rythm I had in Barcelona, but I couldn’t, I felt lack of willpower or simply strengths. This made me feel very guilty, and whether I was conscious or not, it made my body producing cortisol and rising my stress levels even before I get out of bed.

One of my many flaws is that I have the tendency to measure my self-worth depending on how productive I am during my waking hours… yes I know, this is a horrible way of thinking, sooo wrong!!

Thanks to me, I didn’t wait long and decided to stop that mindset. I made few little adjustments and replace the go-go-go with slow-slow-slow. Since then, I’ve being able to enjoy life, holiday and work at the same time. I don’t plan my days, I wake up and see how I feel and what I need that day.

Sometimes I go for a run first in the morning, others I work quiet in the living-room while the rest of the house sleeps. If we go to the sea, I enjoy the boat ride, I swim, I play with the fishes. Somedays I stay at home because I have a conference call with a client, but I don’t mind to miss the excursion, I really enjoy what I do and get excited everytime I have a session planned, also I enjoy to have the house for myself, quiet and without disturbances . Somedays I have a nap, others I sit in front of the computer or get entertained with Instagram.

I know it’s much easier embracing the slow approach here in Menorca. The island transmits me calm, my pulse rate get slower, I’m more present and I’m able to melt with the nature. I can spend hours laying down in the boat looking at the sky, just focused in the sound of the sea, the birds and my heartbeats.

The most surprising about all, is that even if it looks I work and less productive, I feel much more enriched in every area in my life. I feel better, I’m able to exercise more, to eat healthier without efforts, I’m able to focus better. I’m more patient and better listener.

We can’t control de demand and external forces but we can control how we deal with them and how we navigate all the twists is up to us. We have the power to stay calm, centered and productive, it just takes daily practice.

It’s has been essential to me to live a full and richer summer life.

The post Cherish each day as it comes! appeared first on Healthy Forkful.

In recent decades there has been much talk about low-carbohydrate diets, but the diet that has maintained its reputation from generation to generation and which is receiving special attention today is undoubtedly the Ketogenic Diet. This nutritional plan is far from being a lightning diet and has been practiced since the 1920s, when doctors began using it with sick, obese and epileptic patients.

WHAT IS THE CETOGENIC DIET?

It is a diet very low in carbohydrates and high in fat that has been shown to be beneficial to lose weight in a stable manner, increase energy and promote cognitive health and hormonal balance. It also helps reduce risk factors for chronic diseases such as hyperglycemia, hypertension and hypertriglyceridemia (excess triglycerides in the blood).

With the ketogenic diet, the body enters a metabolic state of ketosis:

• The immediate source of energy (the glucose of carbohydrates) is drastically reduced.
• The body needs to find alternative sources of energy.
• It starts to burn more fat and produce higher amounts of ketones (small molecules that contribute to energy metabolism).

To get the body into the metabolic state of ketosis and keep it that way while producing ketones for a constant energy supply, it is necessary that at least 70-75% of the daily calories come from high-fat foods (5% carbs and 25% proteins). By not having carbohydrates or glucose, the body depends on the fat it gets from your diet, as well as body fat, which translates into rapid and stable weight loss.

What do you eat in Ketogenic Diet

Most ketogenic diets include a high amount of high-fat foods such as red meat, chicken, fatty fish, poultry, eggs, butter, cream, cheese, coconut oil, yogurts, nuts, seeds, oils, avocados, and very small amounts of low-carbohydrate vegetables like dark leafy greens, onions, peppers, etc.

What you won’t see in a ketogenic diet is pasta, bread, porridge, oatmeal, pancakes, fruits, lots of vegetables (!), legumes, root vegetables — basically so many of the foods we know are good for longevity, digestive health, and keep our microbiome healthy.

Who should follow a Ketogenic Diet?

The ketogenic diet was originally created and studied to treat patients with epilepsy. Researchers observed fasting’s antiseizure properties. For most people interested in trying a ketogenic diet could be used in the short-term, and for primary goals of weight loss, mental clarity, and a possible boost in energy. There isn’t enough research yet to determine if the ketogenic diet should be used for the long-term, and what effects it can have on the body over extended time.

It is not recommended (especially without the follow-up of a professional) for people with a history of diabetes, liver and kidney diseases, eating disorders and genetic defects that interfere with the absorption of fat. Likewise, pregnant women or those who are breastfeeding should also avoid following this diet.

My Opinion

You already know I’m not big fan of diets, specially when there aren’t many researches about how it affect us in the long term. There are some studies saying how good it can be in short periods of time, but by now you know my phylosophy, which emphasizes the power of whole ingredients like vegetables, fruits, nuts, legumes, and seeds for their benefits to the body. I love my healthy fats and definitely have them at each meal in order to help my body absorb fat-soluble vitamins like A, D, E, and K — but I also enjoy my greens, enjoying big salads, smoothies, and fruit.

There currently isn’t enough research on the side effects of a long-term ketogenic diet to make a science-based decision to practice the diet for an extended period of time.

Note

If you want to try the ketogenic diet, it’s important to get adviced from a Registered Dietitian to ensure that your body and current health level will benefit from such a drastic change to a standard diet. This can give you the peace of mind that you’re making an informed, smart decision about your health or weight loss goals too.

Have you been curious about the ketogenic diet, have you tried it? I’d love to hear from you in the comments below. Connect with HF on Instagram, too, by tagging @healthyforkful and #healthyforkful.

The post Ketogenic Diet: everything you should know appeared first on Healthy Forkful.

Theorically, if we were machines, like a car for example, we would eat only when we feel hungry, when we need fuel to run and work.

It can make sense, if you only eat when you’re hungry, then you will be providing yourself just enough fuel to be healthy without overdoing it on calories and you will achieve your body weight and body-figure goals.

But the truth is, and fortunaly for us, we are not machines, we have feelings, emotions and an intelligent brain.

If you have try the strategy of only eating when you are hungry, you probably has fallen lamenting your lack of willpower, in guilt and in self-sabotaging. This sentence may sound familiar for you… ‘I try to be healthy and eat only when I’m hungry but can get my hands out of the donuts box or the crisps bag’.

As long as you follow this advice and pretend that’s an achievable goal, the longer you will suffer, and the further you will be of achieving your healthy goals.

We, as humans eat for hunger, but also for many other reasons like the once I mention below.

Pleasure

I’ve always said that I love food, I really enjoy every bite of it and it is because food is delicious and can be deeply rewarding. Many times we eat just because we like a particular food. This is a fact and a characteristic not a mistake.

Emotions

It’s common for some people to go to food in response to stress, anxiety, shame or any other negative emotions. But there is also the side when we turn into food to celebrate and to be part of a joy and happiness, think in the big feast at weddings, birthday parties and big social events.

Habit

Personally I used to have breakfast first thing in the morning, just woken up I went straight to the kitchen for my bowl of cereals. And how many of you eat lunch because it’s lunch time? When you adopt healthy eating habits your brain learns to moderate your hunger levels according to the rhythms you set. But if you develop unhealthy eating habits, this can work against your, you for example may have train your brain to always eat a bar of chocolate after lunch, and you end up doing it just as a habit, not because you really wish for it.

Socializing

Where we are born, grown up and live, many times determinate what, when, where, how and why we eat. This was ok until the industrial era and convenience foods arrived to our lifes. Now you can find the same kind of unhealthy food everywhere in the world.

Nutrient deficiency

It’s important we satisfy all your nutritional needs. Throw food you should provide you body with all minerals and vitamins it needs as well as protein, carbs and fats. Your belly may be full, but if you are not getting adequate nutrition from the food you’re eating you may still experience cravings to eat. For example you cravings for chocolate can be telling you, you need more magnesium.

All these motivations for eating are perfectly valid, the problem comes when we make poor food choices and/or overeat in those situations. So the issue is the result of eating unhealthy food instead of the reasons of eating it.

It’s okay to eat something to comfort yourself after a stressful day at work, eat it because it tastes good or enjoy a meal with your friends. These are totally normal and it’s part of being alive, no matter your size.

Actually, ignoring your cravings or repressing yourself can lead to bingeing. So only eating when hungry is impractical and doesn’t work, it makes you feel guilty and it’s highly probable that you will end up sabotaging yourself.

You need a strategy that actually helps you make better choices, and only eat when hungry is not. You need to accept that there is a valid reason behind all of your urges to eat, be aware of all those needs and don’t ignore them.

If you accept those reasons, and believe they are valid, when you find yourself in front of ‘unhealthy’ food and your willpower is weakened you will may eat few more calories than planned; but if you think you should only eat when you are hungry and find yourself in the same situation with a big table of ‘unhealthy’ food and lack of willpower, I’m sure you will end up eating much more and won’t enjoy it as much.

When we are experiencing difficulties or few bumps in our normal life, it’s wonderful to endeavor  for habits that meet your hunger needs with real and natural food and avoid impulsively eating processed foods. But also important is connecting with loved ones, taking care of your emotional needs, and even enjoying life’s pleasures.

Food is such an important part of life, it is relevant to all of your values, not just health. Once you accept this, it is much easier to get the balance right.

Are you one of those who only eat when you are hungry? How did it go?

The post Why do we eat? & why ‘only eat when hungry’ is not a good idea appeared first on Healthy Forkful.

Today, March 22 is World Water Day.

Two days ago it was International Happiness Day and also World Meatless Day and a few weeks ago Women’s Day. And you may wonder… why the celebration of all these International Days …

International & World Days

In the first place, they are hold because of existing global problems, and with the aim of raising awareness and calling to attention so that we demand our governments and states to act and take actions about it. They are promoted by the General Assembly of the United Nations, which besides pointing out these days, usually makes a description of the situation and gives recommendations to improve and solve the problems.

The truth is that there are so many problems that we could be claiming almost every day of the year … But today we will focus on water. This year, the United Nations has set itself the objective of raising awareness and guaranteeing the availability of water and its management in a sustainable manner.

World Water Day

Water is life. We all need water, to drink, to wash, to enjoy, to cultivate, to grow. Poverty, economic growth, sustainability and our health depend on water.

While living in Cambodia, I was able to experience firsthand what it is to live without running water. In the school where I volunteered, we had the luxury of having edible water, water was filtered through an electric filter. Sometimes we suffered blackouts that could last for days, and when that happened we ran out of water because the filter didn’t work. That is when we had to go to our neighbors, all shamed because they lived without running water or electricity, but we were there asking them to lend us water. They had huge barrils on the outside of their homes where water from the rains was collected, during the monsoon season, that barril gets full and then the water is used racionally during the rest of the year, we can say it’s a way of harvesting water.

I will never forget those showers, soaping and then throwing small pots of water back in the garden, it was actually fun, except that the water was frozen! I also remember another day, had a shower directly under one of the pipes outsite the school. The raining water fell directly through the pipe, it was also quite good, if you think about, at the end the pipe was like the shower head, the only problem again was the temperature of the water and that the pressure of the rain water was really really strong. In situations like this is when you really realize and value the luxury of having a hot shower and running water at home.

In the village we organized a survey to know the main concerns of the local families. Access to clean water, having toilets and access to health care were the most repeated. That’s how a beautiful project, where I could participate started.

Together with another organization specialized in the treatment of clean water and private collaborations, we were able to offer families ceramic filters made from rice and clay. These filters allowed to have clean water suitable for human consumption, they could drink it, use it to cook or brush their teeth, for example, that was an important step to improve their life standards. Families were asked for a small contribution of two dollars in order to give them a sense of ownership over the filters and that it was not just charity, they also had to attend a training to learn the correct use and conservation of the filters. The project was a success and more than forty families in the village, have these filters now.

The purpose of all this long speech is to raise awareness of how lucky we are to have access to drinking water, to be able to enjoy it whenever we want, and without the risk of facing polluted water. We should be grateful for that. Let’s try not to waste water with unnecesary extra washing machines, leaving the tap open while we brush our teeth or while washing up. Collect the rain water and use it to water your plants, take showers instead of baths … every simple gesture, even the smallest contributes to a water usage more sustainable and respectful with the environment.

Happy World Water Day!

********

P.S. Next Monday 26ht, I’ll be having a hands on cooking class at Gastronomía Activa, in C/ Maria Cubí 155, Barcelona. It will be about Fresh and Light Cooking with three incredible, delicious and easy recipes. 

The post World Water Day appeared first on Healthy Forkful.

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Today we celebrate International Women’s Day. We recognize and honor the fight that started more than 200 years ago, in 1911, the fight for gender parity.

The gender parity hasn’t happened and won’t happen overnight, but thanks to our progress, fights and battles, we are making positive changes and gains day by day. We all need to keep it up and we all can play a purposeful part in pressing for gender parity, so do what you can to truly make a positive difference for women.

There are millions of women out there who fight for their dreams achieving their maximum potential, jumping out their comfort zone. I actually believe that a life lived without fear is a life of authenticity and fulfillment. Don’t be afraid of crowding out!

How to live your life with open heart and without fear

Your body is part of your expression

Be fearless in your body and don’t allow yourself to hate any part. Use your entirely body, it’s perfect and strong.

Don’t be ashamed of your passions

Have you ever feel we all end up looking  exactly the same? like we don’t have our own personality? Don’t be embarrassed about your interests, thoughts and likings. Don’t try to just please others. Shine, you are worthwhile!

Trust in yourself

When in doubt about your own abilities, think you are right on time. Trust yourself and the universe, because everything around you is in divine timing.

Understand friendship

Not every friend will stay in your life forever, it’s sad but that’s ok. Be open to make new friends and share yourself with new people. We are all strangers at the beginning.

Share your thoughts and emotions

Some probably will disagree with you and you with others, but don’t be afraid to show your unique voice.

You are beautiful

Don’t waste your precious life trying to convince yourself that you are beautiful and powerful, don’t compare with others and don’t feel you are unworthy. YOU ARE JUST WONDERFUL AS YOU ARE!!

It’s them, not you

Everyone has their own fights and conflicts. When someone says nasty things that make your feel insecure or less-than, it’s a manifestation of their own pain. You are just in their way and it doesn’t really have to do with you. Don’t accept their judgments as facts, just forgive them and know it’s not you!

The silent treatment

To ignore your fears is the best way to keep them from getting the best of you. Make a conscious effort to stop playing and feeding into that inner voice. Say to yourself ‘I am good for this and that, and I do deserve it!’

The post International Women’s Day | Fight Your Fears appeared first on Healthy Forkful.

Have you ever wonder why young children have such lovely shiny hair and smooth skin? Have you thought why your skin gets saggy and less bright? Or why as we age we suffer more joint pain?

Collagen is the secret!!

Collagen has gain popularity in the health and wellness world, and like I predicted, is being one of the hottest topic lately.

It is a protein found exclusively in animals. It is responsable for holding us together, being the ‘glue’ that holds our bones, ligaments and tendons in place. Also it is crucial for skin’s elasticity, our gut health or even for our metabolism.

Glow

As commented before, collagen can improve skin elasticity, firmness and even can prevent wrinkles. It also have benefits on hair and nails health because of its high-protein and amino acid content.

Placebo-controlled studies have found that 2,5-5 grams of collagen hydrolysate used daily can significantly improve skin elasticity, moisture and skin roughness.

Painless Joints

Collagen is the most abundant protein found in our bodies, about 30-40%, and it allows us to move without pain from our bones rubbing against one other or against joints. researchers at Harvard found that supplementing with collagen helped patients suffering from rheumatoid arthritis and orteoarthritis.

Happy Gut

Studies show how collagen can potentially heal a compromised digestive tract. It helps form connective tissue and seals and heals the protective lining of the gastrointestinal tract. Boosting the collagen intake can help treat leaky gut syndrome, IBS, acid reflux and Crohn’s disease.

Collagen Production

When we are young, we have an abundance of collagen in our body, that’s why babies have such a beautiful soft-smooth skin or they are so flexible. As we age, collagen production naturally declines, and we’ll notice it physically: looser skin, more wrinkles and joint pains.

But there are many other things that can compromise the production of collagen. Excess sugars, smoking or drinking may decrease the synthesis of collagen.

How can I boost the production of collagen?

Collagen supplements are becoming more popular day by day and widely available. Although I would recommend you to boost the intake throw a good diet, if you end up choosing supplementation, remember these products aren’t regulated, so do your research and choose one of high quality.

If you rather prefer opt to have a diet rich in anti-inflammatory foods, adequate protein and a variety of nutrients:

Bone Broth

Our grandparents use to eat every part of the animal, from skin, tendons and ligaments, all collagen-rich parts that we don’t really fancy today. But don’t worry, we could enjoy delicious and healing bone broth.

Bone broth is super comforting and contains cell-energizing nutrients. The recipe below is one of my staple magic one, a simple but healthy broth made with free range chicken and organic ham with lot’s of veggies. It takes quite long to make, so save time making a big batch, it freeze beautifully.

Vitamin C

Vitamin C is essential for the synthesis of collagen. Vitamin C is a water-soluble vitamin that must be acquired through diet because our bodies can not produce.

Because we need collagen and collagen needs vitamin C to be formed, we must consume enough ingredients rich in vitamin C.

Keep focus on berries, red peppers, broccoli, oranges, lemon and kiwi. And I wonder, why not have a delicious and decadent berry drink every morning? Check for the recipe bellow, it is made with hibiscus and berry tea, straberries, raspberries and yogurt. It will brighten our mornings and also our skin!

Copper and Iron

Sesame seeds, tempeh, lentils, cashews, beans and tofu are also great sources of copper and iron. These minerals take a direct role in collagen production and its structure

Dark Green Veggies

Spinach, cabbage, asparagus, sprouts, kale, all leafy greens are packed with antioxidant and are high in collagen producing agents.You need 10mg to get results, so you would need 100g of spinach or 50 grams of kale. They help to strengthen the body’s ability to manufacture collagen and to utilize the protein effectively.

Print

Berry Smoothie

Course Drinks

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 people

Ingredients

• 250 ml Hibiscus-Berry Tea chilled
• 150 grams strawberries frozen
• 100 grams raspberries frozen
• 1 teaspoon raw honey optional
• 125 ml Greek or Coconut Yogurt

Instructions

• Combine chilled tea with strawberries, raspberries, honey and yogurt into a high speed blender.
• Blend until creamy and smooth.
• Divide between two glasses and serve it.

Print

Bone Broth

Course Drinks, Soup

Prep Time 5 minutes minutes

Cook Time 3 hours hours

Total Time 3 hours hours 5 minutes minutes

Ingredients

• 500 grams chicken legs
• 400 grams ham boned
• 3 litres natural water
• 1 carrot peeled
• 1 onion peeled and halved
• 1 leek sliced
• 1 stalk celery sliced
• 1 bunch parsley stalks
• 2 bay leaves

Instructions

• Place all ingredients into a big pot. Fill with natural water and place over a medium heat.
• Bring to boil, then reduce to a low simmer. Cover the pot partially and leave it simmer for a minimum of 3-4 hours (the more the better).
• Skim the broth regularly to remove any surface fat and scum. Add more water if necessary.
• Strain the bone broth through a sieve. Discard the solids.
• Refrigerate overnight and remove all the excess fat that solidifies over the top.
• Heat the broth over a stove and enjoy it like this or use it as a base of your soups or sauces.

The post All About Collagen appeared first on Healthy Forkful.

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I admit it, I could eat all they long. I love food, all about it, the story behind, the science of it, the texture, the different flavours, the colours, the feelings it transmit me…

I’ve always been a snacker, I tend to eat small portions many times a day. If you see me you would say I’m always ruminating. And there is not a problem about it, if you do it consciously and enjoy it.

The problem comes when we have a bad relationship with food, when we use food to hide, to compensate unbalance in our life, as an answer to anxiety…

Many clients come to me lamenting that they are always hungry even they have ‘proper’ meals. If you feel the need to constantly snack between meals, it’s probably linked to how and what you are eating for breakfast, lunch and dinner.

WHY ARE YOU ALWAYS HUNGRY?

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You don’t drink enough water

When your body is dehydrated, often mistakes thirst for hunger. So have a big glass of water net time you feel like snacking and see what happens!

You are not eating enough protein

Doesn’t matter if it is plant-based or comes from a sustainable organic animal source. There are studies showing that people who consume a higher amount of protein during the day, report feeling fuller for longer and having fewer thoughts about food in general.

You don’t eat enough healthy fats

Healthy fat (avocado, coconut oil, olive oil and nuts) keeps you satisfied and satiated because takes longer for your stomach to digest it.

Also if you are one of those choosing low-fat options, you must know that those products are often filled with sugar. Fat gives taste and because it is taken out, they use sugar to make up for that lack of taste. So please, ditch those low-fat products for full fat versions, they are more energy-dense so you will only consume a small amount to feel satisfied!

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You are eating too much sugar

When you consume high sugar foods, your brain is not able to say stop. Decrease the production of leptin (the hormone that makes you feel full) and increase the production of ghreling (the hormone that tells your brain you’re hungry).

You don’t practice mindful eating

Make the eating moment a ritual, not tv, not mobile, without technological distractions. Imagine your are in a quiz show and have to describe with all details what you are eating. Think about what is behind the food, the singular ingredients, the people who collect it, the sun that make it grow, how it has been cooked, the colours, the smell, the texture… Practice the slow food movement!

Any of these reasons sound familiar? Please, leave a comment below, I would love to know your thoughts about the subject.

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