Love yourself enough to live a healthy lifestyle

By February 23, 2018Nutrition, vegan
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I am a strong believer in having a really balanced lifestyle. I exercise regularly, I eat healthy homemade meals, I never skip breakfast and I drink a lot of water. However, I also drink wine and if someone offers me a chocolate biscuit, I find it hard to say no!

Nutrition absolutely fascinates me. What you eat can have a huge effect on your mood, your energy levels, your sleep and your skin. Most importantly, it can have a positive effect on your health.

Evidence shows that eating a plant-based diet has huge health benefits. It can help reduce your blood pressure and cholesterol levels, control your glucose levels and help maintain a healthy weight.

I haven’t swapped to a completely plant-based diet but I eat 5-7 vegan breakfasts and cook 1-3 vegan dinners each week. I still eat oily fish, chicken, lean meat and eggs because there are some massive health benefits in doing so.

The most frequently asked question with a plant-based diet is, “Will I get enough protein?”

YES! As long as you are eating a variety of different plant sources, then you will hit your recommended daily allowance for protein.

Three of the best plant-based protein sources are: nuts and seeds, dark green vegetables and beans and pulses.

Beans can contain over 35% protein with the added benefit of fibre and essential nutrients. Check out my favourite 3-bean chilli recipe below.

 

3 BEAN CHILLI (serves 4)

INGREDIENTS

  • 1 tsp coconut oil
  • 1 red onion, chopped
  • 2 garlic cloves, crushed
  • 1 red chilli, chopped with seeds removed
  • 2 celery sticks, chopped
  • 1 red pepper, chopped
  • 2 tins of chopped tomatoes
  • 250ml vegetable stock
  • 3tbsp tomato puree
  • 400g tin black beans, drained and rinsed
  • 400g tin pinto beans, drained and rinsed
  • 400g tin kidney beans in chilli sauce
  • 1 tbsp chilli powder (mild or hot – your choice)
  • 2 tsp ground cumin
  • 1 tsp oregano

METHOD

  1. Heat the oil in a frying pan; add the onion and garlic and sauté until soft.
  2. Add the red chilli (add another if you like it hot!), celery and pepper and sauté for a further 5 minutes.
  3. Stir in the chopped tomatoes, stock and tomato puree.
  4. Add all of the beans and spices and simmer for 20-30 minutes, or until thicker.
  5. Serve with wholegrain rice or cauliflower rice

Follow Herts Pumping Fitness Club on Facebook for more healthy eating recipes.  Send your snaps of healthy plant based meals to kayleighrogers@hertspumping.co.uk