Healthy Nut Burger 350Kcals

INGREDIENTS

• Cup rolled oats

• Cup chopped walnuts

• Can black beans, drained and rinsed

• Onion roughly chopped

• 2 garlic cloves, minced

• 2 tablespoons Worcestershire sauce

• 1 tablespoon soy sauce

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika Salt and pepper Cooking oil or spray Serving 6 Brown Rolls Toppings of choice Lettuce, Onion, 🍅

METHOD

1. Blend oats and walnuts in a mixer.

2. Add the beans, onion, garlic, Worcestershire sauce, soy sauce, cumin, paprika, and pepper.

3. Pulse until everything is well chopped and mixed, being careful not to overdo

4. Mould into 6 patties and arrange them on the baking sheet. Lightly brush or spray the tops with oil. Bake for 15 minutes. Gently flip the patties, spray or brush the other sides with oil, and bake about 15 minutes more, until firm and lightly browned. Stuff into buns and serve with toppings of choice. #nutburger #beanburger

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• 4 Week Meal Plan

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Reduce BAD FATS While Strategically Cutting Back On #carbohydrates 

Bad Fats will result in increased fat gains. 

The body will typically burn carbohydrates for fuel and use protein for repair. Therefore, it makes sense to cut back on bad fat while increasing GOOD FATS such as #omega3 and #omega6 FATTY ACIDS  will have a fat-burning effect, as they enhance #metabolicfunction (the metabolic rate is an indicator of how the body uses stored energy). Strategically cutting back on carbohydrates means eating specific carbs at certain times to achieve a fat-burning effect. COMPLEX CARBS will generally maximize the fat-burning effect because they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage.

Brown rice, beans, oats, and potatoes, 

SIMPLE SUGARS - short burst carbs are to be avoided during a fat loss phase, as they can cause a large insulin spike and result in fat gains. 

FIBRE - high-wheat foods and certain fruits and vegetables, is an important one for fat loss because it increases feelings of fullness and pushes fat through the system to be eliminated.

Best times to eat complex carbohydrates for fat loss are at all meals before 6:00 p.m. Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage. For general health, the recommended intake for fiber is 30 grams per day. For fat loss, an additional 10 grams is advised.

#goodfats #fatloss #stripfat #successwithsandy

Pilates in the morning sets you up for the day.

🧘🏼‍♀️

Mobilise your joints to help alleviate stiff, achy areas.

#mobilise #pilatesmat #abudhabifitness #myreform #successwithsandy #reformabudhabi #healthyliving #fitatfifty 

WHY IS MY WAIST SIZE IMPORTANT? 

Carrying too much fat around your middle (waist) can increase your risk of developing conditions such as:

• Heart disease

• Type  2 diabetes

• Cancer 

Not sure if you're overweight?

Use the body mass index #bmi calculator to work out if you're a healthy weight.

Measuring your waist is a good way to check you're not carrying too much fat around your stomach.

You can have a healthy BMI and still have excess tummy fat – meaning you're still at risk of developing these diseases.

Measure your waist:

1. Find the bottom of your ribs and the top of your hips

2. Wrap a tape measure around your waist, midway between these points

3. Breathe out naturally before taking the measurement

Regardless of your height or BMI, you should try to lose weight if your waist is:

MEN- 94cm (37ins) +

WOMEN-80cm (31.5ins)+

VERY HIGH RISK and you should contact your GP. 

MEN - 102cm (40ins) +

WOMEN - 88cm (34ins) +

Most people who are overweight find their excess weight is down to eating more energy (calories) than they burn.

If you're trying to lose weight, it's a good idea to #eatless and #bemoreactive 

#successwithsandy #waistcircumference #diabetes #cancer 

Low Carb Cauliflower Hash Browns 

INGREDIENTS

• Cauliflower grated

• 3 eggs

• ½ yellow onion, grated

• Oil or Butter for frying 

METHOD

1. Grate the cauliflower 

2. Add remaining ingredients and mix. 

3. Melt butter or oil on medium heat in a large pan 

4. Scoop the mixture in the frying pan. Fry for 4–5 minutes if you flip the pancakes too soon they may break.

NUTRITION

280kcal

Carbs 5 g

Fat: 26 g

Protein: 7 g

#cauliflower #ketodiet #successwithsandy #lowcarbrecipes #highproteinlowcarb 

Veggie Linguine another delish #vegetarian recipe, low calorie at only 280kcal per portion

INGREDIENTS

• 6 ounces uncooked linguine

• Olive oil

• 2 medium courgettes thinly sliced

• Sliced Mushrooms

• 1-2 chopped tomatoeS

• 2 chopped onions

• 1 garlic minced

• 2tsp fresh basil chopped

METHOD

1. Cook linguine

2. Heat the oil over medium heat. Add courgettes and mushrooms; saute 3-5 minutes.

3. Add tomato, onions, garlic and seasonings. Reduce heat; simmer, covered, about 3 minutes.

4. Drain linguine; add to vegetable mixture.

5. Sprinkle with cheeses and basil. Toss to coat.
   

   
   NUTRITION

   1-1/2 cups 280Kcals 13g fat, 26g carbohydrate, 12g protein.

Crispy Veg Quesadilla 

Delicious #vegetarianlunch Easy to make and delicious.

INGREDIENTS

• 8 Flour Tortillas

• Chopped chillI

• Quinoa precooked

• Large handful of spinach

• 3/4 cup of low fat cheddar

• 1 cup canned unsalted black beans, rinsed and drained

• 2tsp Mexican hot sauce 

METHOD

1. Place a baking sheet on rack in oven and preheat

2. Heat a large pan with  oil add the chilli for 5 mins then pre cooked quinoa, and spinach; sauté 2 minutes and season with salt 

3. Remove from heat; stir in cheese.

4. Mash beans and hot sauce until smooth. 

5. Spread bean mixture on each of 4 tortillas; top with spinach mixture and 1 tortilla. 6. Lightly coat quesadillas with cooking spray. Arrange on preheated pan in oven and cook until lightly browned, turning once.

Cut each quesadilla into 6 wedges. 

NOTE: Add Mushrooms, onions or any other veg.

#quesadillas #healthyeating #easyvegetarian #successwithsandy #veggie

Yummy healthy #vegetarian low calorie nutritious lunch/dinner, fresh and quick to make.

Hummus full of protein 

INGREDIENTS 

• whole-grain flatbreads 

• 1/2 cup roast garlic hummus

• 1 small green or red pepper

• 1 cup baby spinach

• 1/4 cup crumbled tomato & basil feta cheese

Yummy healthy #vegetarian low calorie nutritious lunch/dinner, fresh and quick to make.

METHOD

• Spread each flatbread with hummus

• Divide the chopped pepper evenly 

• Top with spinach and feta •Roll up the wraps and cut in half

Enjoy at only 250kcals

#easyvegetarian #5ingredientsorless #successwithsandy #wraps #healthylunch #lowcalorierecipes