food

Recipe healthy chili con carne

This week I could chose what we ate for dinner for once. Although my family thinks differently about it, I think that heatlhy eating can be at least just as delicious. That’s why I chose a bit heatlhier variant of chili con carne. And you know what? My family even liked it! (except my dad but I think that’s just on principle, haha).

chili 2

The macros for one portion with one wrap are: 575kcal 37p/72c/14f

What do you need (for two persons)

  • 1 onion
  • 1 clove of garlic
  • 175 grams ground chicken
  • 2 teaspoons paprica powder
  • 1 teaspoon nutmeg
  • 1 teaspoon pili pili herbs
  • 200 grams kidney beans
  • Sambal (optional)
  • Wraps or couscous

How do you prepare it?

  1. Cut the onion and the tomatoes in pieces and press the garlic.
  2. Bake the onion and the garlic until they are starting to colour.
  3. Add the ground chicken, the paprica powder, the nutmeg and the pili pili herbs and bake the whole until the ground chicken is not pink anymore.
  4. Add the tomatoes, the kidney beans and the white beans.
  5. Let the chili stew for about half an hour. Stir from time to time
  6. Add pepper and salt to taste.
  7. Mix evertything well and put the lid on it.
  8. Serve the chili eventual with wraps or couscous. Personally, I think it’s most delicious with a wrap. If you want the chili a bit more spicy like me, put a bit of sambal on it.
  9. Enjoy!

Love,

Jana

Fitness diary #1

To make my blog a bit more interesting, I thought it was time for something new. From now on, every friday I will share with you how my week went. I will mostly tell you about training and nutrition but also about my mental state. Hopefully, you will find this interesting and maybe it can help me as well to stay motivated. Here comes number 1!

This is now the second week that I am back in Belgium after traveling around in Thailand. The first week I was really suffering from a jetlag. I also needed to start studying so I didn’t train yet last week. Healthy eating went ok but on Sunday, I had a lot of stress and I had a little binge. What I noticed is that my binges are not very big. I used to binge and sometimes go 2000(!!) calories over my goal. This time, it was ‘only’ 700 calories.

Nutrition

I tried to compensate for the 700 calories that I went over on Sunday this week. I did ok so I think I will get there! I didn’t used to do this because I would stay in a guilty mood and I would go over my calories again. This of course is not recommended. Luckily, I did it without a guilty feeling this time. I just think about my goals! Last week, I had some trouble reaching my protein goal after not watching it for three weeks. That’s why my goal for this week was to reach my protein goal. This went well. One day, I was 26 grams short on protein but I was able to compensate this on other days. Of course it’s better to reach your goal every day but I try to be flexible. If I had a bad day, I tried to compensate a bit. As long as I don’t make myself feel guilty, it goes well and it’s a good way for me to reach my goals.

Beneath you can see a few breakfasts I ate this week. In the first picture you can see proats (protein and oats) with peanut butter. The second picture is a healthy apple cake and in the third one you can see protein pancakes.

Training

After doing nothing for a few days and having a lot of stress from studying, I started exercising again. On Tuesday and Wednesday, I followed the blogilates calendar. Unfortunately on Thursday, I had too much muscle pain to do a workout but I think rest is at least just as important! I did do a yoga session from the beginner yoga challenge from Kino. I also did this on Wednesday. I also started participating in a yoga challenge this week namely #backtobackbendz.

 

Goals next week

Next week I want to try to do at least three workouts and at least three yoga sessions. Next to that, I want to try to reach my calorie and protein goal every day. At the moment, I don’t really look at my carbs and fats. I have become too obsessive with my nutrition sometimes and at the moment it isn’t necessary for me to have my carbs and fats on exactly on point.  I do take into account that I don’t go excessively over my carbs or fats but I try to be more flexible. I am not a professional bodybuilder and I am not planning to do a competition. My goal is now mostly to lose some fat and to retain my muscles but a perfect body, is not necessary for me.

All right, my first fitness diary is already done! Do you let me know if you find this interesting?

Love,

Jana

 

How I stayed fit during the exams

Yesterday I finally went back to the gym. Of course I was a little scared that I would have lost some muscles but you know what? I could lift just as much weight at each excercise and it even went very fluently! Why that is, I explain you in this blogpost.

For me, exams go before everything. Still I try to stay healthy and to work on my fitness when I can. Because I stayed home and the gym isn’t around the corner, I only went three times in a month. So what did I do to stay fit?

I think the most important thing during the exams is eating healthy. Not only because I wouldn’t lose my shape I worked so hard for but also because I feel way better then. Your brain should better get the right nutrition as well. In the beginning of the exams, I tried not to track. My goal was to maintain my weight or lose a bit if I could. At first, I studied at my boyfriends and I was losing weight slowly but when I came home, it went wrong. At my home, they eat way unhealthier than at my boyfriends. That’s why I started gaining weight quiet fast and that’s not what I wanted. I decided to start tracking my food again. Like that I could join dinner without gaining weight and I just watched my food during the day. Tracking was also useful because I could lose a bit of weight before we go on our holiday because who doesn’t like looking good on holiday pictures? I mostly watched my calories and not my macros because exams are hard enough already.

Next to eating healthy, I also stayed active. For me it’s always a bit searching what kind of sports I will do during the exams. I love going to the gym but I can’t run because I have a bad knee. I train at home sometimes but I get tired of it quickly. In the gym there are way more possibilities of course. When I do a training at home, I also miss having a goal a bit. Like you could read in my previous blogpost, I practiced a lot of yoga. Next to that, I also swam a few times (my boyfriend has a pool). The last week of the exams I followed the POP Pilates workout calender from Cassey Ho (www.blogilates.com). I found this a lot nicer than the normal trainings I do at home. If I had discovered the calender a bit earlier, I would probably have done mainly POP Pilates during the exams. Luckily I was able to go to the gym three times on days I had an exam in the morning. After an exam it’s always time to relax for me! By not neglecting my fitness completely, I was able to maintain my strength.

gezond eten

Staying fit during the exams isn’t always easy but it isn’t super hard either. It’s mostly important to find a good balance. There were a lot of days I didn’t do anything. I did yoga almost every day but working out not very often. When I had the time and I wasn’t too tired, I still tried to do a workout. Healthy eating isn’t always easy because I used to eat a lot whenever I had stress. Luckily I broke off that habit a bit already. Of course I want to say ‘fuck it’ during the exams and just eat what I want but I know now that that’s not what will make me happy. Some weeks I ate a little unhealthier and some weeks I ate very healthy and I am satisfied with that. During the exams, not everything needs to go perfectly but I think it’s important that I watch my health a bit. No one wants to be sick or tired all the time during the exams, right?

To conclude I can say that I find it important to find a balance between staying healthy but not to obsess about it too much so you can focus mainly on your exams. By training now and then and eating heathy, I feel better and that’s why I didn’t lose my strength as well.

Love,

Jana

Healthy sweet ice coffee

With the warm weather I sometimes need something cold. That’s why I make ice coffee sometimes. Delicious and low in calories! In this blogpost I share the super simple recipe with you.

Macros for one cup: 94kcal 10c/3f/7p

What do you need? (For 1 person) 

  • 1 ice tube tray (for 6 ice tubes)
  • 1 big espresso
  • 1 cup of milk
  • Stevia fluid

How do you make it?

  1. Put the espresso in the ice tube tray. Let everything cool down and put the ice tubes in the freezer.
  2. When the ice cubes are frozen, put them in a big cup.
  3. Pour the milk over the ice cubes.
  4. Put 4 drops of stevia in the milk (I prefer my ice coffee very sweet but of course you can put less or more stevia in it).
  5. Wait a moment until the ice cubes have melted a little bit and drink up! When I finished my ice coffee and my ice cubes are not fully melted yet, I put milk in it again so I can drink 2 ice coffees.

I hope you find it delicious!

Love,

Jana

Flexible Dieting/IIFYM: what? how? why?

In this post I will talk about the diet I am following namely Flexible Dieting. There exist a lot of misunderstandings around this term and there a lot of people who never even heard about it yet! That’s why I will try to explain as well as possible how it all works in this blogpost.

First of all, I want to get out all the misunderstandings. A lot of people think that Flexible Dieting is about eating as much unhealthy foods in your macros as possible. Nothing is less true! I will tell you more about this later.

What is it?

Flexible Dieting is a diet where you don’t need to hold on to a strict plan and where there is nothing you definitely can’t eat. If I tell people I follow a diet, they think I want to lose weight but it isn’t always like that. You can also follow a diet without the intention to lose weight. A diet can be just a way to live healthy and to maintain your weight or even gain weight (for example when you want more muscles). At this moment, I am gaining weight but in May, I will try to lose some weight again for summer.

How does it work?

First of all, I am going to tell you something about calories. Everyone burns calories and eats food that contains calories. When you want to lose weight, you need to eat less calories than you burn so when you want to gain weight, you need to eat more than you burn. Besides calories, you also have macronutrients. There exist three macronutrients namely carbs, fats and protein. You need to look how many  from each macronutrient you eat per day. For that, I use an app where I enter all my food and then it shows how much from each macronutrient you ate and how much of it you can still eat. Flexible Dieting is seen as a protein rich diet so you need to eat a lot of protein.

Why Flexible Dieting?

When I really started watching my food, I bought a meal plan from a coach. First of all, I found it very hard to follow the plan, especially on the weekend. On the weekends my parents cook and I didn’t like that I couldn’t eat with them. Secondly, I found I was often hungry which made it even harder to stick to the plan (now I am never hungry). Another thing that bothered me was that everytime I wanted to eat something that was not on the plan, I ended up eating a lot. I made a cheat day of a cheat meal or even a cheat week. Since I started doing Flexible Dieting, I binge less. I know I can eat everything (in moderation) so when I want to cheat sometime, I just put it in my app and I fit it in. When I know I can’t have something, I want it even more. Now, that I am doing Flexible Dieting, I don’t have that problem anymore. Flexible Dieting DOESN’T mean that you can eat whatever you want. It means that you still need to eat at least 80% healthy and healthy means mostly unprocessed food, and low in calories.

Hopefully you know a little bit more now about Flexible Dieting now. In this post, I didn’t tell you everything there is to know about flexible dieting but I just wanted to show how it works. Later, I will post on my blog about how you can get started. Questions? Don’t hesitate to comment or contact me!

Love,

Jana