Everyone welcome back to my channel today I am sharing 30 healthy habit hacks with you the first one when you wake up in the morning make sure that you drink water straight away next if you do struggle with drinking water we don’t like the flavor for some reason add some fruit into it to make it a little bit tastier for you to get extra nutrients into your day make smoothies or make fresh vegetable juices [Music] if you don’t have enough time to make fresh smoothies in the morning simply freeze or refrigerate the ingredients so they’re ready to go if you want to go for a walk but you have nowhere to hide that big lump of keys take off the keys that you need to get into your apartment and attach them to your shoelace make sure you do a double knot so they don’t come off [Music] if you’re feeling sore after a workout have a bath with some epsom salts in it cleaning can burn way more calories than you realize so make a little cleaning routine for yourself and make sure you’re doing a little bit every day [Music] when you’re going for a walk or a run you can increase the intensity of your workout by adding in some little exercises find a park bench do some step ups some box jumps or maybe even some dips if you’re making a protein shake add the water in first and then the protein so it doesn’t get stuck at the bottom of your shaker it’s easy enough to exercise every day but where I see a lot of people fall short is with their meals so a good way to get around this is to meal prep it will mean that you’ll have a healthy option around a lot of the time and it can save you a lot of time and money add some spices to your meal to get your metabolism firing [Music] if you’re doing steady-state cardio or something that’s boring you could study or watch YouTube videos just have something that you can read or look at while you’re doing it instead of counting calories I would recommend tracking your macronutrients and your micronutrients this will give you a lot better look at what you’re actually eating I know that this one won’t be a popular one but it’s to ditch the coffee’s and cut back on as much caffeine as you can caffeine will fatigue your adrenal glands so I personally don’t like to drink caffeinated drinks same goes for things like pre workouts if you can swap your pre workouts for something like a beta alanine it will still get the blood pumping through your muscles but you won’t get a crash from it foam roll as often as possible once a day if you can it will help release your muscles and they won’t become a sore after your workouts make being active a more regular part of your lifestyle so play with pets or kids or just get out and active more often play a sport something like that get more sunshine in your day a little bit of sunshine each day can actually help boost your mood if you’re going to go down out at a restaurant it’s a good idea just to check up on what they have on the menu online so you can plan beforehand as I said food is one of the biggest battles so have some healthy snacks prepared to take with you just so you’re not feeling inclined to go and get junk food on your way home or when you’re out drive less and walk more [Music] wait 10 to 15 minutes after a meal before you go in 4 seconds take some time to relax it doesn’t matter what this looks like for you for me at the moment it’s been making myself a cup of tea or putting on a face mask and then destroying some civilizations in Age of Empires three [Music] if you really have to have dessert then swap out the dessert for a healthier option for example this is a banana nice cream so I took some cold bananas or some cinnamon and some vanilla combine that in a food processor and then popped it in the freezer and then we could eat that later having a trainer or a training plan will help you get better results because it means you’re following a plan consistently at eat run lifts we offer online personal training and we also have downloadable training plans for you if you’re constructing something like a salad for lunch separate the wet ingredients from the dry ingredients static stretches like these ones are best kept for directly after you exercise because your muscles are warm already whereas stretches like these ones dynamic stretches that are involving movement are best before you workout if you’re doing a home workout and you want to add a little bit of extra resistance and you don’t have any weights available to you a good thing that you can do is make your own weight bag take objects that have the weights listed on them and then you can pop them into a backpack and you can use this for things like curls or go for a walk with it on to help reduce bloating try and stick to the least processed foods that you can get so a lot of fresh fruit and a lot of fresh vegetables legumes and nuts and finally at number one and that is to get a good night’s rest so stay away from the electronics and the blue lights from your screens for about half an hour before you go to bed and if you are plugging your frame with an alarm make sure it’s not in a reachable distance so that way you actually have to get out of bed in the morning to turn it off I’ll catch you guys in my next video bye
Happy new year so this is my first vlog in 2019 so basically I’m on my way to the supermarket so I’m gonna be doing seven day a vlog for you guys of something that’s called a vegan earri basically what it is is a lot of people try going vegan for the month of January after the festive season just as are we it’s a kind of cleanse and detox themself so I’m just under super-marv I’m just going to the supermarket now and I’m gonna show you some of the things that I will be getting and then what I’m gonna be doing with with that is basically I’m gonna give you guys seven-day video so basically a weeks or the video of like a full diary of what I’m eating each day in terms of being vegan meals so yeah I’m just adding to supermarket now and I will see you once I get there under the pressures off you live on it on my time pick it up now IDI down full full pick it up when their bills them come on with me for every trouble there’s our that brings everything together together everybody wanna feel so that’s my main reason for wanting to do this is because I’m actually an aspiring vegan I want to like stop eating like animal products full stop but like put everyone I know that sometimes it’s hard and for me I don’t want any labels like I said I don’t want to not be good I’m not vegetarian I’m not any of those stuff because people get too caught up in the label and then then they feel like they’re judged by other people you know I mean like if you can’t hold it together or whatever to me it’s a process and it’s about your own personal growth and it’s about your own personal health it’s not about anyone else and if you’re doing something better towards your your overall well-being in health today that was better than yesterday it’s still progress so you know like a lot of people just expect you you’ve been eating meat all your life your brain is used to that the chemicals you you know I mean your brain is used to it your palates used to it you you’re used to the taste the texture to smell everyone else around just gonna be doing it so it’s not that we’re gonna be that easy to just like stop eating meat like that a lot of people find it quite challenging for me personally it’s not that challenging because I grew up in a vegetarian family so I was already used to eating like a plant-based diet even though like you know my mom cooked me and stuff like that so it wasn’t hard for me and I think what makes it hard for me is that for instance when you’ve got kids or you’ve got family and not everybody is on the same part there’s you and you have to cook in separate stuff or you know that type of thing but for me it’s not about anything else like it’s not about being strict and to the book because I’m a vegan and I have to live up to this label it’s not about the labels it’s not about any of that it’s about morals and principles for me it’s about what I feel is right I feel I don’t feel like I need to necessarily need the consumptions I don’t necessarily feel like I need the consumption of animal flesh to survive I’ve had diets where I’ve had meat I’ve had diets where I’ve had just mostly plant-based and in my experience my body feels so much better my body my energy therefore my overall well-being my overall well well-being feels so much better and I plan plant-based diet so I’m doing this vegan everything for you guys well I’m doing just be kind of everything so I can share with you guys what the journey is like and to share with you like what type give you ideas because I think that’s where a lot of people always kind of like okay if I must if I stop eating meat what am I gonna eat a lot of people don’t know what to cook because they’ve been used to cook one way and eat one way so I’m gonna just share some of my night like what I’m eating some food diaries and when I when I can I’m gonna try and put most of the recipes of what I’m making in the videos I’m gonna do this for seven days so I don’t know what my days are gonna be like come in if it gets too busy where I can’t put the recipe and I’ll probably have to film it differently but I will show you exactly what I’m eating so I just wanted to say for any anyone who wants to like stop eating me or to cut down on it don’t feel like you’re doing this for anyone else about yourself don’t feel like you know you have to stop everything right now or is you’re gonna feel judged yes I mean I know ideal world if we could it would be great but just see as it’s to do your own personal growth is to do your own health and your own body and if you do it better today than he was yesterday then that’s progress if you used to eat meat five days a week and you’ve reduced it to two days that’s progress if you stopped eating red meat or poultry and you still eatin seafood the still progress you know so every little thing you’re doing it’s still progress don’t don’t don’t worry about the labels that’s why all people ask me am I you gonna able to Terran I’m like I’m nothing I’m not a vegan I’m not a vegetarian I’m not a pescetarian I am nothing I tried to eat as properly as I can within my resources with what I have and with with choices that I have so for instance if I go somewhere there’s a meat choice and there’s a vegetarian choice I’m gonna go with the choice but not everybody’s gonna have choice all the time sometime you’re just gonna have a bless you food and eat it you know so I just want to say like it’s not about the pressure it’s not about the label it’s not about the the trend because sometimes people treat veganism like a cult it’s about your own personal growth your own personal well-being is about your health is about your body and the type of fool the type of information you’re feeding your body and your selves in your DNA and how this food is making you feel you know as in my previous video with my brother we said that food is information it’s information because when you eat this like for instance when you eat this piece of carrot your body is taking the nutrients and the vitamins out of it that’s information the bittermann see the labels we give it that’s information that your body’s taken from this and if speeding yourselves is replenishing yourselves it’s renewing them and you know it’s sustaining your lifeforce so as I said whoever wants to join me on this journey please do please share in the comments your ideas and what you make in and stuff like that I’d love to hear from you I’m gonna post as much of that kind of my Instagram as well as give you guys this 7-day blog and give you some ideas of recipes and stuff what I’m eating another misnomer another kind of thing I want to clear up is a lot of people always say well vegan and vegetarian diet is expensive I don’t think it necessarily is I think you pay for it in one way or another you’re either gonna pay to put quality food in your body or you’re gonna page to put cheap food in your body and then pay later on with your health you know will having deteriorated health or doctor bills so it balances out you know you you pay one way or either spend money on quality food how could you not want to put quality fuel in this engine well this is this is your house this is your permanent house while you’re still here because when this falls away in decay you you cease to exist how could you not want to pay to put the best of the best in your vehicle this is what’s sustaining you this is what enable you to get up and go to work and to do to spend time with your loved ones and do everything you need to do so to me you shouldn’t want to put quality into this I rather spend quality on my food tonight I’m putting quality ingredients in my body don’t go and buy any designer handbag or Footwear or whatever what is that doing for me it’s not doing anything so when a lot of people can’t make that an excuse as to why they don’t want to eat healthy I think it’s an excuse an excuse an excuse you know I mean either way if you want to make something happen you’ll find a way so I think food is your fuel that’s how I’ll play this is my life course this was sustaining me because when I don’t eat I can collapse so how could I not want to put the best of the best in it how could I not want to spend thousands of whatever on this but I want to go on by red some red bottoms for seven hundred pounds that don’t make sense anyway yeah you guys thought I’ve done my shop in I wouldn’t say it was X more expensive than my usual shopping the only thing I’d say is your produce I’ll show you turn the camera around the only difference is when you change to a plant-based diet you find that your trolley should be full of life so it should be full of fresh vegetables so it should be full of fresh vegetables fresh fruits so the produce that you’re bringing in your home half of it is real live fruits so you’re eliminating a lot of canned stuff you’re in a eliminating a lot of process stuff so most of what I got was fresh produce and I’ve got like some dried stuff like dry peas dry lentils and stuff like that so I wouldn’t say it was necessarily more expensive the only thing I would say is next time I would rather let me turn the camera around yeah the only thing I would say is next time rather than my fruit on the supermarket which I don’t think give you the best quality of fruits because a lot of these stuff have been exported I’ve been sitting on freezer they’re lacking in nutrients and I don’t know for anyone else but when I buy my fruit from the supermarket or vegetables you leave in for two or three days and they go soft they go sake so I know that like a lot of it it’s just nonsense so if you’ve got local farmers market close to you if you’ve got local green grocers and I think it’s much cheaper and the quality of fruits and vegetable you gain it will be much more better so I only got a new supermarket this round because I wanted to start this to begin a vegan you everything and I didn’t have time but my next round of shopping is definitely not gonna be from there except for whatever I need like dried stuff so a few moments later I’m gonna be make taking you through what I’m gonna be having today so the first thing I’m gonna have this morning is I’m gonna have I’m not I’m not really a eater in the morning to be honest I don’t like heavy stuff on me in the morning I like light stuff so I always eat fruits so I think I’m gonna have a green juice and maybe a fruit bowl so I’ll show you what I’m preparing that and I’ll show you at the end guys what I’m using for my what I’m using my green juice today is kale cucumbers green apple lemon and ginger usually I would also put celery in this but I forgot to get some yeah everybody wanna be with me do not feel I reckon the troubles and a rough me clean energy boosts in the morning we need to open your balls this is perfect for that as well so yeah breakfast today someone asked me before do you put sugar in the green juice no you don’t if you want the green juice to have a sweet taste you can add green fruits like green apple kiwi and stuff like that like this right now it’s quite sweet to me because I put two apples in there you don’t require any sugar that’s kind of defeating the object of you know using green juice to cleanse you and detox you by adding sugar to it so it’s it tastes good to me it’s I don’t know maybe because I’ve become used to it I think eventually I think initially when I started out it was really hard to get used to it and I really like force myself cuz you anything you kind of force yourself like anything you kind of repeat repeat eventually it becomes a happy you know and eventually you you but your palate starts to become used to it now I can’t down this in one minute no problem and it doesn’t do anything to me when I drink this it makes me feel energized my skin and glows regularly used to the toilet stuff like that but just to share some products with you guys lemon water as well as always perfect in the morning to give you your system and have a good cleanup throughout this process of this detox in part of what I’m doing is I’m taking some supplements as well which I got from my brother I to life I’m taking my favorite product of theirs which is their colon button if you can see it their colon cleanser he gave me an organ cleanser as well and a mucus cleanser and he gave me some blood cleansing herbs there you go it gave me some blood cleansing herbs and iron which I can boil and make this into a tea but this product here that the colon cleanser yeah this product here the caller turns that I’ve taken off one bottle already like literally when I take this in when I take that stuff literally it flares you out like you just emptied your system and you’re what for me my stomach just went so flat like it just entered me out so I really love that so again shut up – I – like for these products of blood blood cleanse our colon cleanse our organ cleanser and new Costanza so I’m gonna be taking these while I’m on this journey sharing with you guys so yeah I’m gonna have my breakfast and then I’ll go start my day and I’ll see you guys back at dinner time I don’t think I’ll have a lunch I don’t have I don’t have much of an appetite if I do eat anything in the day I will show you at dinner time it’d probably be snacks like fruits or seeds or nuts almonds and stuff like that but I don’t think I would be anything when do you get to run some errands so I’ll see you back when I’m making dinner peace hi guys so I’m back and I’m gonna make some dinner I think I’m gonna make something quick cuz I’m a little bit tired tomorrow and I’m not really rested I’ll try and get a bit more creative with it I’m gonna make something quick just gonna make like a vegetable stir-fry so I don’t think I’m thinking I don’t need to do the recipe for this because it’s really straightforward it’s literally brown noodles and I just bought one of these multi because I’ve been losing a multipack stir-fry vegetable thing and I’m gonna like put chunks of mushrooms in it mushroom like is really great for texture if you’re a texture person that like that kind of buy it meat extra mushrooms good and I’m gonna use chilli sauce sweet chilli sauce so this is really straightforward it’s just I’m gonna boil the noodles and then once the noodles are boiled I’m gonna stir fry this season it up give it some flavor with the mushrooms maybe add some sweet sweet chilli sauce then either noodles to it and then maybe just have some salad or avocado on it’s really straightforward tonight quick easy and simple so I’m gonna get doing that I’ll show you little clips of it but I don’t think I need to show you how to do this one I’ll show you some other recipes but this was quite straightforward so yeah I put some oyster sauce in there we topped it with avocado and it actually tastes good this is it guys thank you so much for watching this is day one and I’ve got six more days to go see you in my next video.
Hey Margie’s welcome if you’re new I’m Melissa over the holidays I shared some gluten-free bread recipes that a lot of you love but I had so many requests to do a version without eggs so I put it on my list or recipe tested and today I’m sharing with you a gluten free bread that is also vegan no eggs at all and just like my other three breads this recipe also uses no yeast no bread machine and requires no kneading nice I start by combining my dry ingredients I use a mix of brown rice flour buckwheat flour baking powder make sure yours is gluten free if needed baking soda xanthan gum and salt whisk it up separately I warm some almond milk and ground flaxseed and let it thicken for a few minutes it may not look as viscous as flats egg but you’ll feel that it’s thickened when you whisk it after about ten minutes I whisk some agave or honey for non-vegan and apple cider vinegar into the milk mixture – then I can add the dry and the wet and combine it will be a thick dough into a loaf pan it goes I like to line mine with parchment paper for easy removal and to prevent sticking I add some rolled oats as a topping but you could use any seeds or chopped nuts to make that baby for over an hour until the bread is lightly golden it will spring back when touched cool it completely before removing from the loaf pan and slicing Wow it is dark like a pumpernickel bread because of that buckwheat flour the xanthan gum is what helps it pull together as a sandwich bread but the bread should work without it it just might be better for toast instead it’s soft but hearty and even has a little bit of natural sweetness too if you’re wanting a gluten-free bread that doesn’t use eggs this is totally worth a try I hope you enjoyed this recipe please know that I do always read your requests in the comments and do actually keep a running list of everything you asked for so if there’s something you want to see definitely let me know I appreciate you I will be back tomorrow in all this month with more content to kick start your new year be sure to subscribe so you don’t miss a beat and don’t forget to hit that Bell so you actually get notified and remember it’s all a matter of mind over munch
if any of you are wondering why I’ve got my glasses on to remember all the facts about the nutrients I had to put them on so I could see my screen in the background they’re not for sure I promise I just can’t see very well hi guys it’s guys and welcome back to my youtube channel today I’m gonna be doing something slightly different I’m gonna be showing you how to do vegan meal prep so before I went vegan I used to body build and in my Q&A video you guys requested that I made some vegan high protein meal prep ideas for you guys what I’m going to be cooking today is full of flavor it’s got lots of protein and all the other nutrients that you need when you’re training or working out regularly [Music] I’m actually going to be starting with the main meal first because that takes longest to cook and the sweet potatoes are behind me cooking and to serve with them I’m going to be doing a nice bean chili which is full of nutrients protein and it’s really healthy so let’s get cooking that add a small amount of oil or water to a pan add one finely sliced red onion add one clove of minced garlic add one red chili finely diced I’m adding two teaspoons of cayenne pepper one teaspoon cinnamon and one teaspoon of cumin just allow this to cook for a couple of minutes before we allowed all the rest of the ingredients now as you can see I don’t want this to be your typical boring meal prep I want to get some flavor in there it’s really simple to do add 1 cubed red pepper add 3 cups of chopped tomatoes from account its smelling absolutely amazing I’m going to let that cook for a few minutes and then we’re going to add the beans and all the vital nutrients so this chili mix is being cooking for a little while now it’s time to add our beans I’ve got a mix I’ve got a cup of chickpeas which are cooked I’ve got a cup of red kidney beans black beans and sweet corn they’re all cooked and they’re so high in protein complex carbs potassium calcium they’re just really good for when we’re working out and they repair the muscles really well so you want to as much of these into your diet when training as you can just get those in just to bring out some of the flavors I’m adding a pinch of sea salt that’s basically the chili done is so simple I’ve slightly tweaked my actual chili recipe just to make it easier for you when you’re making your meal prep on the weekends ready for the week it’s got all the right all nutrients in there that we need for when we’re training so let’s get on to the next dish so as I say guys I’m doing everything a bit backwards but just to make sure that I cook this efficiently and quickly because you don’t want to be cooking for a long time on the weekend you just want to get your meals done I’m ready for the week basically so for breakfast I’m going to make a really simple porridge which you can add milk to in the mornings whenever you just warm it up in the microwave or you warm it up on a hob whatever you like but I’m gonna make sure there’s lots of flavor in there and lots of nutrients in there and it’s just really simple so grab yourself four containers I’m going to be making four of each course so it wouldn’t be porridge without the porridge oats I’ve got gluten free porridge oats and I’m just going to do a cup in each one after all breakfast is the most important meal of the day you want to start your day right and get some good complex carbs and slow-releasing carbs so that’s what these oats are perfect for check on the chili every now and then just give it a little mix it’s looking perfect I’m going to flavor the porridge with some raw cacao powder which is full of antioxidants really good for the blood and it’s a aphrodisiac whatever that is I’m joking I know what is so the idea behind the breakfast is you just add your milk almond or soya give it a stir and get it into a saucepan or in the microwave and it’ll be perfect every time I recommend adding a cup of milk to this and it’ll be perfect porridge next in I’m gonna be adding some mixed nuts I’ve got some coconut some cashew nuts some walnuts hazelnuts a bit of everything really nuts a pack full of protein really good calcium they’re just super foods in general good fats as well which is what we need when we’re training next I’m gonna be adding a tablespoon of hemp seeds great for your skin your hair also high in protein as well next I’m gonna be adding around about a tablespoon of chia seeds to each one these are literally energy food apparently ancient warriors used to have a little pouch on their belts before going into war and the user munch on a table spoon to give them energy in battle I do recommend added some dried fruit or fresh berries just bring them along separately and just mix them in before eating your breakfast make sure you have a couple of bananas with your breakfast it’s always nice setting out like this at the start of the week bananas again great sugars perfect energy food so that would be my breakfast so guys the next meal is a light lunch which can be served hot or cold I always like to have one meal that I need to warm up so for example the chili and one meal that I can eat on the go which is cool or you can warm it up as well I’m gonna be doing some quinoa which I’m going to add some amazing flavors to I’m gonna make it a lemon and herb quinoa and also serve it with some grilled piri-piri tofu but if you don’t want to use tofu or soy products I recommend serving this dish with some falafel and really to check out my falafel and flatbread video because this works really well and it’s packed full of protein and good nutrients as well but I actually have the most amazing falafel recipe in my book so make sure you pre-ordered that on Amazon it’s vegan 100 or just typing gas Oakley and you can pre-order it now it will be out very soon back to the lunch I’ve got my quinoa here I cooked it off and I’ve got four cups in total that’s a cup for each dish and quinoa is so good for repairing or building muscles because it contains all of the essential amino acids which is vital for when were building muscle or repairing muscles so we need to get this in when we’re training so first up I’ve just preheated this griddle pan behind me and when it’s hot I’m gonna start grilling tofu but first up let’s mix together our quinoa I’m going to add the juice of one lemon squeeze it through your hands so you don’t get any of the pips in as you can see I have a mix of quinoa here I’ve got the red and just the white as well I’ve just steamed this really simple to cook it only takes about 10 minutes so into my quinoa I’m just adding some mixed herbs I’ve just got a mix of thyme parsley and basil add whatever you like chives are really good as well just roughly chop it as I said this meal I recommend having it cold it’s good to have an option of a cold dish especially if you can’t get to a microwave it’s all about getting some really nice flavors into the quinoa it’s got all the nutrients in there you just need to add some nice flavors I’m also going to add a cup of chickpeas just to get some extra protein I just love chickpeas as well it makes it a bit more substantial really smells amazing you don’t have to add salt but I add a little bit of salt to bring out some flavors give that a stir around make sure everything is well incorporated and let’s get on with the grilling of the tofu I’ve just pre-marinated this tofu in some of my piri piri sauce if you want the recipe go to my skewers video that that just transforms the tofu into something really really flavorsome tofu is great source of protein and really good source of calcium as well so let’s grill these and add them to the dish the quinoa add some oil to your griddle pan if you don’t want to add oil just put them on a lined baking tray and cook them in the oven 180 degrees Celsius for about 15 to 20 minutes whilst the tofu is grilling behind me I’m just going to dish up the quinoa into the bowl and just add around a cup into each one I only like to make four of everything because after four days really you don’t really want to be eating it all the flavors would have gone and everything just doesn’t taste as good really they look really tasty the griddle might add some great flavor and just transform the bland tofu once they are done we will add them to the pots and then we will get on with the final dish they won’t be much longer around about three to four minutes on each side add two slices of tofu to each dish so I’m just adding the last at the tofu to the lunch meal and I recommend when the tofu is cool then add in some spinach but to speed things up I’m gonna add it for you guys now and spinach is literally essential to good health really I eat so much of spinach so I’m just gonna add a handful to each meal I’m also going to add some cherry tomatoes to the dish which are really high in vitamin C and just add another nice color to the dish I hope these meal prep ideas really help you out because they’re really good to make at the start of your week and feel free to sit a love them to your tastes but this is what I would generally eat I’ve had the time to Train I am going to get back into it soon I miss having a little bit of size to me so I’m adding some sliced red cabbage dark pigmented foods such as red cabbage and things like berries work to add more oxygen to the blood and are also anti-inflammatory so the chili is basically done it’s been on the stove for about 10 to 15 minutes and I’m going to get my sweet potatoes out of the oven which I’ve just baked now you can mash you can just peel them or you can just slice them up with the skin on do whatever you want with the sweet potatoes are you’d like to use sweet potatoes because they are great full of vitamin C they’re really how healthy vegetable they’re a lot better than general white potatoes but what I will say if you are training and you want to put weight on I recommend eating white potatoes over sweet potatoes but these are a lot healthier so I’m getting my 4 containers out and I’m just going to prepare these sweet potatoes I just like to chop off the end and open them up as I said you’re welcome to peel these I don’t mind the skin it actually is full of flavor and sweetness I just open it up like that and I’ve got 6 in total so I’m gonna add one and a half to each meal sweet potatoes have too many positives to mention and look at the range of colors we have already it’s just making sure that we’re eating the rainbow and getting loads of nice nutrients into our body and before I add the chili over the top of the amazing sweet potato I’ve got a little recipe for you which is really flavoursome and you can use it in loads of other dishes only making creme fraiche or sour cream which works really well with the chili and it helps cool it down slightly and it’s made from cocoon Utz which are again full of protein and really good for us in this Ninja Cup I have half a cup of soaked cashews and to it all I’m going to add is 1/2 a cup of water I may need to add a little bit more water but we’ll see how this is if you just rolled the lemon like this or will release some more of the juice and I’m going to add the juice of half a lemon because after all we want it to be like sour cream or creme fraiche we need to make it we need to get that lemon in basically to get some acidity into it just squeeze it for your hand add a pinch of salt pop your lid on and blitz it up on a high speed and there we have it is our creme fraiche done simple as that just adds a little coolness to our chili it will thicken up once you refrigerate it it’s just quite warm because it’s been in the powerful blender you need to make sure you blend it long enough so that it gets really really smooth I’ll just pop that aside and then we’ll get it on top of the chili right the Chili’s done and smelling really really nice you saw how quickly it was to make and how stress-free it is and just look at that how beautiful that looks packed full of flavor smells absolutely incredible before I add it to the containers I’m going to add some beautifully cooked broccoli which I’ve just steamed these little trees are actually full of protein believe it or not and they’re also a great source of vitamin K and iron which is essential for a vegan diet so simply get our lovely bean chili over the top of our sweet potato make sure you get a decent amount in there I try to aim for around a cup but the chili just so you know that you’re getting lots of the flavors and nutrients into it and look there’s even some left for your evening meal the day of making this lastly to the dish I’m going to add some ed-a-mommies’ round about a handful in each one these are so high in protein and they’re really flavorsome as well they’re actually soybeans so if you don’t want soy beans just leave them out add something like kale that would work perfectly as well also on top I’m going to add our little creme fraiche I recommend leaving the Chile cool down slightly before adding this I just want you to see the finished dish just for you to squeeze over a wedge of lime I recommend having some avocados in the fridge which you can just cut when you’re about to eat the meals they add some great fats and also some protein so get some avocados in with the chili as well just don’t put them in ahead of time because they’ll go dark and horrible I also like to stay hydrated of course you need lots of water when you’re training so snacking on some watermelon is great is so healthy for you as well but make sure you have big bottles of water that you can drink throughout the day so I’m just going to slice up this watermelon into some nice chunks you can slice this up smaller but I like having a big chunk to take with me wherever I am I go in and bite on it so guys there’s my meal prep done I’ve just got some sweet treats so I’ve got my salted caramel bars that I made in a previous video they’re full of fiber because they got loads of dates in there actually antioxidants because of the Ward chocolate and lots of nuts of course so I’m going to get one of these in each of these containers here and this is a nice snack or if you feel like a sweet treat that’s also healthy I recommend having one of those cherries they’re actually a really good food to eat after working out because it’s a dark fermented fruit again and they get lots of oxygen in your blood but you need after working out it helps repair your muscles so grab a little handful of each of those and get them into the bowl likewise blueberries are the same so have a few blueberries and they’re also a superfood as we all know [Music] so there it is there’s four days worth of meal prep for you guys when you’re working out and training them in the gym full of great nutrients to repair our muscles and to keep us for throughout the day it’s all gluten free it’s all healthy and yeah there’s some options for you there I’ll definitely be doing one of these videos again I didn’t think I would enjoy it as much as I did I’m actually going to go to the gym now and test out some of these meals I’m sure they all taste amazing thank you so much for watching make sure you pre-ordered my book vegan 100 on Amazon please like share comment most importantly please subscribe and if you want to be part of the notification gang hit the bow see you’re the first one to know about my new videos thank you so much for watching and enjoy working out and eating my meals [Music]
That’s good don’t have pages if you haven’t had a donut peach so this in my Instagram story the other day you have not lived they are the best peaches ever it’s just like a birthday cake flavor yeah they’re just like super sweet anyways guys good morning it is earlier than we usually wake up isn’t it a little bit this morning I’ve made some oatmeal we’re making it a quick oatmeal as you saw I just poured some hot water on my oats don’t normally make oatmeal like that it doesn’t usually come out to be like the best texture but it’s gonna work for us this morning cuz what are you doing this morning we’re going on ATV and four-wheeler anyway it’s for wheeling yes we’re going off-roading okay quad biking are those all ATV in right terms yeah okay we’re going to ATV in we’re going for wheeling like an hour and a half away which is why we’re up early because we have one morning’s lot to do so so we have to drive an hour and a half and actually our Airbnb host yes yeah invited us to go so that’s where we’re going this morning and we’re having a quick bowl of oats with some delicious donut peaches [Applause] just a bit of sugar in office yeah I’ve got no maple syrup maple syrup we were told the trails might be muddy so I’ve changed out of my first outfit because I didn’t want to get that muddy so I’m wearing just kind of clothes that I don’t care about getting money we’re ready to go a TV hour and a half later and we’re at South Africa forest adventures appear going on I don’t want to drive my own because I’m kind of scared it’s me we’ll see we have the GoPro so let’s go go pro footage [Music] so we just finished ATVing that was so much fun I was really scared to do it myself but once I started doing it I was like okay I got this it’s like super beautiful scenery and we actually had to change locations we were at one location and there was forest fire so then we had to move to another location but this location was absolutely beautiful yes now I am so ready for food that was so fun I’m so dirty my whole face is covered in dirt I had to go to the washroom and to wipe it all dirty boy you’re like this haha shirt in your shoes we went through so many like mud puddles and Kyle didn’t lift up his feet he just like let them get soaked by mud but my shoes are clean [Music] would you get their dreams [Applause] Tom had tofu so long like some said ginger I think that’s ginger big chicken burger let’s get into it alright guys we are back home from lunch and I had a shower we’ve just kind of chilled a little bit we definitely needed that shower we got out of the shower and we have white towels and we were wiping like just like you know like drying our face and our neck and there was still dirt coming off of our necks even though we had showered we didn’t realize how dirty we actually were and I have a few friends about join me on my face so I’m not gonna cover them up because I don’t need to cover them up I’m sick of covering them up I hate putting on makeup I haven’t been wearing makeup for like this past month and a half and my skin has been doing really well except for right now it’s very angry at me but I think it’s because I’m ovulating so those of you Latian pimples but I am having a quick snack right now pretty random foods I’m having uh rice cakes with avocado and some light cheese yummy the light cheese you’re actually pretty good even though they don’t look like totally pink they’re not like Thailand light cheese but they still taste good so that’s my little snack I’m gonna do some editing because I have some work to do today and yeah argaï so it’s a little bit later and i’m gonna be making some dinner and today we just had a very long day we got up super early and then we spent probably like four hours of driving in the car today so we’re just kind of beat and I don’t really feel like cooking Kyle doesn’t feel like cooking we don’t feel like making anything so I’m just gonna whip up something super easy and quick and I’m whipping up whipping whipping what I call one of my 10-minute meals I’ve posted a few of these on my Instagram and this one specifically everyone had a lot of questions about so I thought I would make it for dinner tonight because one we don’t have like anything in the house we need to go grocery shopping and we have all the ingredients for this so it worked out perfectly so this is what I’m making we’ve got three cans of vegetable soup this one is vegan we get it from Woolworths everyone was asking in the Instagram comments which a veggie soup that we get and if it has good ingredients and it has pretty good ingredients I mean I could do without the sulfur dioxide but it’s pretty good and it tastes very fresh and delicious so I’m making three cans of these because we’re kind of hungry today usually we just have a can each but and then I’m also gonna be adding some canned kidney beans I’m just gonna drain and rinse these and I’m going to add that to the soup and in this pot I have some kale and also under here some tender stem broccoli which you guys know that we love so much and I’m just going to add a little bit of water and then I’ll put the lid on this and steam it up and while my veggies are steaming I’m going to heat up a soup and there’s already kadhi beans in this soup mix but I like to add in an extra can just to give it a little bit more protein and make it a little bit more filling okay so my soup is hot it probably took like seven minutes I’m adding in some of the steamed kale mix that in a little bit I also have some ciabatta on the side because you need ciabatta when you eat in soup I’ve got the steamed broccolini and then finally we top it with some beautiful avocado I’ve had lots of avocado today but I’ve been craving avocado so this is perfect so literally like no prep time for this meal it’s just super quick and easy literally ten minutes and done Jimmy Jimmy should we get you reaction [Music] [Applause] well there’s a little update on how Jack is doing oh my gosh I miss him so much I know you guys miss him too I see a few of you guys asking about him in the comments so a lot of people seem to think that eating a plant-based diet takes a lot of preparation and time and it’s just too much for them to handle and majority of the time yes you need to be prepared you need to meal prep if you have a busy schedule but that goes for if you want to eat healthy in any diet even if you are eating animal products you still need to prepare the animal products and what’s the difference if you are preparing a piece of meat or animal than preparing plants so I don’t know I’ve never cooked me my parents always cooks the meat I would always just make craft dinner like like but it just as long as making a regular lasagna I know like it’s it takes less time to make I think people just think they need to like think about it more because they they’re not just using like regular cheese or meat anyways I want to show you guys that you can have a delicious wholesome meal in under 10 minutes and there’s so many different variations that you can make 10-minute meals I think I need to make like a series of 10-minute meals like this is super wholesome you’ve got lots of greens healthy fats from the avocado extra beans extra protein and vegetable soup now normally I would recommend yes that you make your own veggie soup and have that prepped in the fridge but we all have busy lives and there is going to be days where you don’t feel like cooking we’re all human we all don’t always feel like cooking every single day so having options like this I think is so important because I think a lot of like what I eat in a day is that you see on youtube from vegans are like them pre planning their day and like they already know what they’re gonna have for dinner that and they make sure that they have extra time to prepare that meal and in reality we all have busy lives and you know so it’s okay to have some canned veggie soup don’t be afraid to have some canned veggie soup or healthy convenience foods I would say canned vegetable soup is a healthy convenience food so delicious wholesome I should do like boyfriend does a voiceover for my wedding so I don’t have bread that often but I love spot-up with soup but if you have like leftover quinoa or something in the fridge that would be really good to even throw in the soup you know just need those calories so guys I hope you enjoyed this video we had a really fun day today going and exploring parts of South Africa that we haven’t seen before it was really cool to like take that two-hour drive and just like drive all the way out into the country and then riding on those ATVs everything seems kind of dead but like it’s just seeing like the vast Murray like the mountains and stuff it was just it was a really awesome day we had a great day didn’t we yes did you have fun yes I enjoyed riding an ATV I was scared to do it but I conquered my fear today of riding an ATV no I was like I’ll just write on the back of Kyle’s because I was too scared but you know do something every day that scares you guys anyways guys I hope you enjoyed today’s video please make sure to give this video a thumbs up if you enjoyed it as it helps to support my channel and leave me a comment down below what’s your favorite convenience or 10 minute healthy meal maybe we can leave some healthy inspiration in the comments down below for everybody and subscribe if you’re new here and I will see you guys in the next field peace [Music]