My recent discoveries. Chia seeds and flaxseeds

Hi everyone. I hope you’re well. I’m really enjoying learning more about nutrition and broadening my knowledge on food. 

A PT recommended that I try flaxseed and a gym friend recommended chia seeds. Having never tired both I did some research, wow, I was blown away by the health benefits!!! Got to be worth a try. I looked them up to see about using them as a healthy extra and you can! Even better!!! 

Chia seeds 30g as a HEB or 25g is 5 syns. 

   
 Flaxseed that I use is 20g as a HEB and 25g is 6 1/2 syns.

   
 So far I’ve used the flaxseed in scrambled eggs with veggies and ZOATS pancakes. 

The chia seeds I made in to a pudding like breakie. I weighed out the seeds then soaked them over night in unsweetened almond milk, a tbs of stevia and a few drops of white chocolate and strawberry flavouring. The seeds swell over night and soak up the milk. Give them a stir then add some fruit, I choose strawberries. It was really nice! I was full from 8.30am until 1.30pm, which is a miracle for me!! I’m going to look in to some other ideas for using this, exciting!!! 

I bought the seeds from sainsburys and my sister got me the flaxseed from holland and barratt. 

If you’d like to learn more about the health benefits read below or give it a google! 

Happy Fopping xxx

Chia seeds :-

Not only are they gluten/grain free naturally, but one tablespoon of Chia Seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. 

They also give you tons of energy but also won’t keep you awake at night and are supposed to be great for weight loss. Because they can absorb many times their size/weight in liquid, they are great for preventing dehydration during exercise or exposure to heat.
Supposedly, the Aztecs, Mayans, and Incans used chia as a staple of their diet and as an energy food. Chia means “strength” in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance while running long distances or during battle (source).
According to Mountain Rose Herbs they contain “Essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.”
Additionally, “They are currently being used for their nutritional and medicinal properties, endurance for athletes, for suppressing the appetite, weight loss, leveling blood sugar, and for aiding intestinal regularity. Chia seeds readily dissolve into the water, creating a substance that looks like gelatin. This gel-forming action is due to the soluble fiber in the Chia seed. Researchers believe that this same gel-forming phenomenon takes place in the stomach when Chia seed is consumed, thus creating a physical barrier between carbohydrates and digestive enzymes and slowing the conversion of carbohydrates into sugar. Slowing the conversion of carbohydrates into sugar helps with endurance and metabolic rates, which is beneficial for athletes and others”.
“For weight loss, Chia seeds are an appetite suppressant, and Chia gel may be used to replace food within recipes. Bulking up a meal with Chia gel helps lessen the amount of food consumed, since Chia gel is primarily made up of water. Chia gel may also be used in place of fats within recipes, even within baked goods. Chia seed has hydrophilic properties, and can absorb more than 12 times its weigh in water. Because of this, Chia seeds can prolong hydration, helping retain moisture and regulate more efficiently the body’s absorption of nutrients and body fluids, including electrolyte balance.” (source)
Flaxseed:- 

The seeds of most plants are rich in nutrients and can provide us with health benefits. Yet flaxseeds are also nutritionally unique and offer us health benefits not found across the board within the seeds food group. The nutritional uniqueness of flaxseeds features three nutrient aspects, and all three play a key role in the outstanding health benefits of this food.

Unique Nutrient Features of Flaxseeds
The first unique feature of flax is its high omega-3 fatty acid content. Among all 127 World’s Healthiest Foods, flaxseeds comes out number one as a source of omega-3s! The primary omega-3 fatty acid found in flaxseeds is alpha-linolenic acid, or ALA. The ALA in flaxseed has found to be stable for at least 3 hours of cooking at oven temperatures (approximately 300F/150C), which makes it available after ground flaxseeds have been added to baked goods like muffins or breads.
The second unique feature of flaxseed is its lignans. Lignans are fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. The unique structure of lignans gives them a further health-supportive role to play, however, in the form of phytoestrogens. Along with isoflavones, lignans are one of the few naturally occurring compounds in food that function as weak or moderate estrogens when consumed by humans. Among all foods commonly eaten by humans, researchers rank flaxseeds as the number one source of lignans. Sesame seeds come in second, but contain only one-seventh of the total lignans as flaxseeds. To give a few further examples, sunflower seeds contain about 1/350th as many lignans, and cashews nuts contain about 1/475th as many lignans as flaxseeds.
A third unique feature of flaxseeds is their mucilage (gum) content. “Mucilage” refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. For example, gums can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving absorption of certain nutrients in the small intestine. Arabinoxylans and galactoxylans are included within the mucilage gums found in flaxseeds.
This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the unique health benefits of flaxseeds. The specific areas of health benefit described below all draw in some way from this unique combination of nutrients not found in other commonly eaten nuts or seeds.
Cardiovascular Benefits
The primary omega-3 fatty acid in flaxseeds—alpha-linolenic acid, or ALA—can be helpful to the cardiovascular system in and of itself. As the building block for other messaging molecules that help prevent excessive inflammation, ALA can help protect the blood vessels from inflammatory damage. Numerous studies have shown the ability of dietary flaxseeds to increase our blood levels of ALA, even when those flaxseeds have been ground and incorporated into baked goods like breads or muffins. When flaxseeds are consumed, two other omega-3 fatty acids have also been shown to increase in the bloodstream, namely, eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA). Increases in EPA and DPA also help provide inflammatory protection.
Protection of our blood vessels from inflammatory damage is also provided by the lignans in flaxseeds. These lignans can inhibit formation of platelet activating factor (PAF), which increases risk of inflammation when produced in excessive amounts. The overall anti-inflammatory benefits of ALA and lignans in flaxseeds has been further corroborated by studies in which flaxseed-enriched baked goods (like muffins) lead to decreases of 10-15% in C-reactive protein (CRP) levels. CRP levels are a commonly used indicator of inflammatory status in the cardiovascular system.
Risk of oxidative stress in the blood vessels can also be lowered by flaxseed intake. In addition to being a very good source of the mineral antioxidant manganese, polyphenols in flaxseed—including flaxseed lignans—provide measurable antioxidant benefits. The antioxidant benefits of one particular flaxseed lignan, secoisolariciresinol, have been especially well-documented. Decreased lipid peroxidation and decreased presence of reactive oxygen species (ROS) in the bloodsteam have both been associated with flaxseed intake in amounts of approximately 2 tablespoons per day.
Intake of flaxseeds has also been shown to decrease the ratio of LDL-to-HDL cholesterol in several human studies and to increase the level of apolipoprotein A1, which is the major protein found in HDL cholesterol (the “good” cholesterol). This HDL-related benefit may be partly due to the simple fiber content of flaxseeds, since 2 tablespoons of ground flaxseed provide about 4 grams of dietary fiber.
Although direct studies on flaxseed and blood pressure are limited (and mostly confined to flaxseed oil versus ground flaxseed), numerous studies have shown the ability of increased omega-3 fatty acid intake to help regulate blood pressure and to help reduce blood pressure in persons who have been diagnosed with hypertension. With its excellent content of the omega-3 fatty acid alpha-linolenic acid (ALA), flaxseed can definitely help us increase our overall omega-3 intake and, by doing so, decrease our risk of high blood pressure.

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ZOATS pancakes!!!!!! 

OMG guys these were amaze!!!!!!!! If you follow my blog or fb page/Instagram you’ll of heard of ZOATS now, well welcome ZOATS pancakes!!!! 

Mix together 35g of oats, a tbs of quark of fat free yogurt if not on eesp, 1/2 a grated courgette, 3 tbs of stevia or sweetener, 2 eggs and then chocolate orange flavouring. 

Heat a large pan with fry light and spoon in the mixture, then flip. 

Place on a plate and drizzle with 1/2 syn of chocolate orange choc shot, which is a tsp. 

Remember your speed food with it too 🙂 Bloody gorgeous!!!!!! 

Off to have my hair done now, getting some more great lengths put in to just thicken it up when I wear it straight. I’ll share some pics later. 

Happy Fopping xxx 

   
 

OMG review of the new Iceland burger, Big Mac anyone?!? 

Hi all!!! Well I’ve just tried the new sw burgers from Iceland and all I can say is WOW!!!!!!!!!!!! They are amazing!!!! So tasty and such good quality, zero fat came out of them and they’re flavoured really well!!!! These are going to be fantastic for bbq’s!!!! I’m going to be obsessed with them!!!!!!!!!! You get loads too!! 

I turned mine in to a Big Mac in a bowl. Here’s how :-

Pan fried the burgers in a griddle pan with fry light and red onions. I then sliced the burgers through the middle and cooked the iside through too. Big Mac burgers are thinner so this worked better.

Make a bowl of salad, place the burgers and onions on top. Slice some gherkins up and whack them on top.

Then use a cheese slice from your healthy extra a choice (kerry low low are good) and cut up over the burger. 

Top with the light kraft thousand island dressing (0.5 syn per tbs), I used less than this so it’s not even 1/2 a syn! 

Season and it’s done!!!! 

You can have these in a roll as your HEB, serve with chips and salad, mash and beans with some speed food, whatever you fancy!! They are eesp too girls and boys!!! I need to buy a bigger freezer now!!! 

Next stop to try the new chicken Thai burgers and the new sausages.

Happy Fopping all xx

   
 

Tandoori chicken kebabs with bns chips and salad 

Hi all!! I had to share this recipe as it’s just so good, but so easy!!! You’ll feel like you’re eating restaurant food!! Even if I do say so myself lol!! 

You can grill these or use a griddle plan. 

Mix up 2 heaped tbs of tandoori powder and a tsp of masala powder with a little bit of water. Cube your chicken breast and mix in with the powder paste. If it’s too watery add more tandoori powder, I add a lot!

Thread on a skewer with mushroom, onions, peppers and courgettes. Use whatever veg you like! Place under the grill or place in a hot griddle pan. 

For the chips, cut up some butternut squash in to chip shapes and spray with fry light, then sprinkle with piri piri, Cajun or paprika and salt. Place in a hot oven (200 degrees) and bake for about 25 minutes or until brown. Half way through shuffle them about and spray more fry light. I use the olive oil one. 

Make yourself a salad and then the dip was just fat free quark (or yogurt) mixed with a little of the tandoori powder and 1/2 tsp of mint sauce. A tbs is 0.5 syn and I used half a tsp so negalibale really. It’s only the no added sugar mint sauce that’s free, this is quite tricky to find! 

This is a perfect dinner on eesp or extra easy, you can replace the bns with potatoe or sweet potatoe if you’re doing extra easy. 

The more speed you choose, the more weight you’ll lose!! 

Happy Fopping peeps xxx

 
 This is the powder I use x  

Banoffe chocolate baked oats!!!

Wow this was amazing!!!!!!!! I’ve tried them before and didn’t like them, that was using berries and sweetener. I loved this version though!!!!!!!!! 

Ingredients

35g oats (HEB)

A small egg

A banana 

50ml skimmed milk (HEA) 

1 tsp of choc shot 

Toffee and caramel flavouring (cupcake world online)

(Some recipes call for 2 tbs of stevia or sweetener, this recipe didn’t need it at all as the banana and the flavouring is sweet enough)

Method

Mix together 35g of oats with the milk, egg and choc shot. Add some drops of the flavouring and half of the banana chopped up and leave for a few minutes for the oats to soak up the mixture.

Pre heat the oven to 200 degrees and bake for 20 minutes, mine were ready in about 17 so keep an eye on them. 

A cooked banana in offical synnage is 4 syns. I used half in the mixture and the other half with strawberries on the side. So that’s 2.5 syns in total. I would of eaten this banana anyway so I’m counting 1/2 syn. Smoothies and puréed fruit I never have as I would syn these. Please if you’re not at target count your syns to protect your weight loss. 

It really was amazing. You can adapt the recipe by adding whatever you like! You can syn some chocolate, add different flavourings, different fruit, sugarfree jam, Nutella. The list is endless!! 

Enjoy and happy Fopping xx

   
     

Savoury mince 

Savoury mince
Last night I really fancied this!! I only eat quorn when chris is working Late as he refuses to eat it!! You can do this with beef mince if you prefer, just go for less than 5% fat.
I used half a bag of frozen quorn mince

Fry light 

1 onion, finely chopped

2 beef stock cube dissolved boiling water, enough to cover the mince 

1⁄4 teaspoon freshly minced garlic or powder 

Splash of Worcestershire sauce

Seasoning 

Peas

Dried Herbs

1 pinch rosemary

1 pinch thyme

1 pinch oregano

1 pinch parsley

Just fry off the mince, garlic, onions and peas. 

Add the rest of the ingredients and cook through. You can always syn some gravy granules of you want to. 
Serve with swede mash and veggies.
Totally syn free xx

  

Does your weight hold you back? 

Does you weight hold you back?!? 

Mine definitely held me back for years!!! When I was at school/uni I always compared myself to others and felt like the fat friend. I couldn’t wear the short school skirts like my mates or the little shorts. I hated the summer as it meant summer dresses at school!! Getting ready for a night out would be a disaster!!! I always wore black or something long to cover my bum!! I hated going on holiday as it involved a swim suit and doing the sarong dash to the pool! I nearly quit my degree as I felt so rubbish at some stages in my first year. It also kept me from moving on from a previous dodgy relationship, the thought of whipping my clothes off with someone else filled me with dread!!!!!!!!! Lights off please!!!! 

After I lost my weight I felt free!! It wasn’t controlling my thoughts 24/7 anymore, it wasn’t holding me back from my dream job, dream man and dream life. I’m still not 100% confident or happy but who is?!? But I’m a million times better than I used to be. There’s no way I’d be a manager and consultant for slimming world, or getting married or even doing this blog if I didn’t decide to change. 

I hear a lot of stories from friends, family, members past and present about how they live half a life because of their weight. They might struggle to keep up with their children as they get out of breath, they may refuse to go swimming with them as they’re too embarrassed, they might shy away from going out due to feeling uncomfortable or having nothing to wear, some even delay weddings or have the day ruined, or cancel birthdays or anniversaries! Others allow their co workers or bosses to treat them badly as they haven’t got the confidence to stand up to them, some won’t go for the job they’ve always wanted as they’re scared to be judged in the interviews. One lady I saw today was walking with a frame, she was seriously seriously struggling and I felt so sad, I wonder if she knows there’s an amazing plan out there with tons of support. I’d love to help her to change her life. 

Isn’t this all so sad 😦 especially when we can do something about it!

Why not make a list of all the things you want to do when you hit target, start ticking them off as you go through your weight loss journey? Stop letting your own weight hold you back from truly finding real happiness. Some people are happy whatever they weigh and that’s fantastic, I admire them. I wasn’t one of those people. If you feel your weight is meaning you’re living half the life you could, decide now to change it!
Trust me you can do it and it’s 100% worth it!!!! 
Happy Fopping xxx 

   
   

  

  

Nacho style feast!!!!!!

OMG slimming world nacho style feast!! 
This is a must on an ee day!!!!!!!!! Seriously good, syn free if you use the cheese as your HEA. 
I spilt mine, so had half my milk for tea and coffee today and half the amount of the cheese. If you didn’t know you are allowed to do this, it just means the symbols won’t apply anymore. You can only spilt healthy extras where it makes sense, so 50/50. This is official and correct information. 
Serves 2 
Ingredients 
2x baking potatoes 

Fry light

Salt and pepper

1 onion sliced

A few chopped cherry tomatoes

1 red pepper chopped 

Can of chopped tomatoes

1 tsp of cumin (I add more)

2 tsp of Schwartz fajita seasoning

1 tsp of paprika (I used smoked and added more)

150g tube of primula light cheese (80g is a healthy extra)

Fresh jalapeño peppers finely chopped
1. Preheat the oven to 200 degrees. 

2. Chop the potato in to wedges, spray with fry light and season. Bake till brown.

3. Meanwhile fry the mince off for 10 minutes, add then onions and peppers and cook for 5 minutes, then stir in the tomatoes. 

4. Sprinkle in the cumin, paprika and seasoning. Cook until lost of the liquid has evaporated. Then stir in the fresh chopped tomatoes. 

5. Put your grill on high. Spoon in the chilli in to a dish, spread the wedges around the side or thought the middle.

6. Squeeze on the cheese, sprinkle with the jalapeños then grill for 10 minutes or until the cheese starts to brown.
I served mine with coleslaw and salad. 

Coleslaw is Whizzed up cabbage, carrot, onion, red chilli and some white wine vinegar. I usually use lemon or lime juice but didn’t have any. I also like to add coriander. Then I just serried through some fat free fromaige frais. 
My h2b loved it and so did I!!!!!! A real feast!!!! Perfect food to do a huge baking tray if you’ve got friends round. No one would ever know it’s a sw recipe!!!!! 
Happy Fopping xxx