Oat Milk Chia Pudding
This is one of my favorite meal prep and quick meal oat milk chia pudding. And I am happy to share this highly nutritious oat chia pudding with you. Not only this oat milk chia pudding is so easy and quick to make. You only need 4 ingredients to make it which does not require any cooking skills! I am a busy working mom with 3 active kids. So any recipes that are easy and quick to make definitely a yes to me. But what makes me really love this recipe because it ticks all these: grain-free, vegan, and gluten-free. And this recipe is so versatile, it goes well with many different toppings. You can also check this recipe for strawberry protein overnight oats. Disclosure: Some of the links here are affiliate links, and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks! Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Why You Should Try Oat Milk Chia Pudding? I like to highlight these two ingredients that have many nutritious benefits: Chia seeds and Oat milk. Chia Seeds Chia seeds may be small but the nutrient in them may promote heart health, support strong bones, and improve blood sugar management. Moreover, they’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients. Chia seed pudding with oat milk won’t be complete without the star ingredients which are these chia seeds. It is so easy to find and buy chia seeds. You can get it from any grocery store that is nearby your neighborhood. Oat Milks Oat milk is one of the popular plant-based milk alternatives. This is because it is a good choice for people who have certain food allergies and intolerance. It is naturally free of lactose, nuts, and soy. I am using this oat milk to make chia seed pudding with oat milk. Oat milk is a rich source of nutrients, and it has more calories, carbs, and fiber compared to cow’s milk, almond, and soy but less protein compared to soy and dairy milk. Did you know, you can make your own oat milk at home? You can use your homemade oat milk in this oat milk chia pudding. How To Make Homemade Oat Milk Here are the steps to make your own homemade oat milk: 2. Pour the mixture over the cheesecloth into a wide-mouth jar or bottle to separate the milk from the oats. 3. Lift the cloth and form it into a sac, and gently squeeze any remaining fluid into the jar. 4. Optional: You can add vanilla or cinnamon extract or a pinch of salt, or a few dates, maple syrup, or honey before blending. You can keep your homemade oat milk in the refrigerator for up to 5 days. Ingredients/Substitution/Variations To Make Oat Milk Chia Pudding Chia Seed – Chia seed is a black tiny seed, it is easily found in any grocery store, usually near to baking aisle. You can use white chia seeds if you couldn’t find black chia seeds to make this oat chia pudding. Oat Milk – You can make a healthier version of chia pudding oat milk by using unsweetened oat milk. For other plant-based milk alternative, you can used cashew, almond, soy, or even coconut milk. Vanilla – This is optional. I add vanilla to give flavor to this oat chia pudding. You can choose to put cinnamon if you don’t fancy vanilla extract. Maple Syrup – To enhance the flavor of this chia pudding recipe with oat milk, I used unsweetened maple syrup. You can choose to use sweetened maple syrup, agave, brown sugar, coconut nectar, or pancake syrup as other sweetener options. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * How To Make Oat Chia Pudding? Here are some quicks steps to make chia pudding recipe oat milk: 2. Stir Again – After letting sit for 5 minutes, I’ll stir again all the ingredients to prevent chia seeds to clump. Close the lids and stir motion for a few seconds. 3. Let It Cool – You can leave the container overnight or at least for 2 hours before consuming. 4. Toppings – The best part of having oat milk chia seed pudding is choosing what toppings to put on oat chia pudding. This recipe goes well with a lot of fruits, and nuts, the choices are limitless! Topping Ideas I am so excited about this chia seed oat milk pudding because of the endless choices of toppings that you and I can try. Here are some of the oat chia pudding’s toppings that I personally have tried and tasted. Without any particular orders, you can add: Nuts – Nuts are a good source of fiber, healthy fats, and plant protein such as almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, brazil nuts, hazelnuts, or peanuts. My personal favorites are almonds and macadamia nuts. Seeds – Seeds are a good source of fiber and micronutrients. Examples of seeds are flaxseeds, chia seeds, hemp seeds, sesame seeds, pumpkin seeds, and sunflowers seeds. Yogurt – Yogurt is a great source of high-quality protein, and various amount of fats, and contains a small amount of lactose. My personal favorite is greek yogurt. Greek yogurt is good to promote good bacteria in your gut. Raisins Granola Cinnamon Nut Butter Frozen Fruits Fresh Fruits Protein Powder Chocolate Chips Shredded Coconuts And much, much more! FAQs On Oat Milk Chia Pudding What Milk Is Best To Soak Chia Seeds In? The best milk to soak chia seeds in is almond milk. Soak the chia seeds in almond milk or water until they take on a chewy texture for about 20 minutes. It can be refrigerated for up to 5 days. Is Chia Pudding Actually Good For You? Chia Pudding is good and incredibly healthy because chia seeds are rich
Intermittent Fasting For Night Shift – Doable?
Are you working on a night shift and trying to do intermittent fasting but don’t know how to start or even having skepticism about whether doing intermittent fasting while working the night shift can help you to lose weight? I know your struggle as I have experience working the night shift at a government hospital in Malaysia. The government hospital has three shifts – morning (7 am to 2 pm), evening (2 pm to 9 pm), and night (9 pm to 8 am). Working in shifts, especially the night shift can disrupt your circadian rhythm and increase your risk of getting obesity, heart disease, hormone imbalance, and diabetes. I know it does sound frustrating to those who are working night shift, no matter in which industry you are currently working. I am here to bring hope and perhaps help you to understand that intermittent fasting may help to lose weight and minimize the risks of disrupting the circadian rhythm. Disclosure: Some of the links here are affiliate links, and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks! Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * How To Do Intermittent Fasting Schedule For Night Shift? The challenge while working shifts are either you feel hungry or you don’t have time to eat at all. And if you have time to eat, there is no food available. End up the most convenient food to get are from the vending machine. Highly processed-food. And you might be wondering why you are putting on weight and unable to shed that extra pound easily. The real culprit is hormone imbalance due to the interruption of the circadian rhythm. Which I will explain in a bit. To answer the question of how to do intermittent fasting while working at night shift. First, you should know your options and choose the one that resonates most with you. There are a lot of methods doing intermittent fasting but I will discuss only three that has proven to help most of my client and me. What Is Intermittent Fasting? Intermittent fasting is restricting the time you eat. Instead of focusing on what you eat, you pay attention to when you eat. However, this doesn’t mean that you shouldn’t care about what you put into your body. You should. Because nutrient-dense food can fuel you and give benefits to your body both physically and mentally. Recommended Methods of Intermittent Fasting For Night Shifts As I mention, I will discuss three methods that have been proven successfully help to reduce weight: Crescendo Fasting – If you are a beginner to intermittent fasting, I highly recommend you try to do crescendo fasting. Instead of diving into long hours of fasting, you could try to do 10 to 12 to 14 hours of fasting before going to 16:8 intermittent fasting. This will help to avoid shocking your body too much and imbalance your hormone drastically. As every type of body is not made equally, learning to understand your body cue can help you transition into intermittent fasting successfully. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * 5:2 Intermittent Fasting – This method needs you to fast two nonconsecutive days in a week and eat normally during the remaining five days. During fasting day, you can eat around 500-600 calories. For example with the 5:2 method, your week might look like this: Monday: Eat normally Tuesday: Eat normally Wednesday: Fast (eat 500-600 calories) Thursday: Eat normally Friday: Fast (eat 500-600 calories) Saturday: Eat normally Sunday: Eat normally You can choose to fast during your off day or during your shift. Most of my clients choose to fast during their off days. As having only 500 – 600 calories tends to affect their energy and moods. 16:8 Intermittent Fasting – This is a time-restricted eating method. You have to fast for 16 hours and start eating within 8 hours window period. For those who work shifts, especially night shift, it is advisable to eat earlier before starting your shift. As we want to try to avoid eating at midnight if possible. This is due to our circadian rhythm and energy expenditure being lower during night compared to during the day hence eating later at night can cause us to gain weight. My suggestion if you are on night shift, eat during lunch and dinner before starting your shift skipping snacks and breakfast. Working night shift, we tend to eat after waking up. For example, when shifts end at 7 am and in between coming back home to sleep, you may start sleeping at 9 am making your first meal around 7 to 8 pm. If you still feel hungry later at night, try to eat high-protein snacking and not eat after midnight. Regardless of when you choose to eat. Try to adhere to the 16:8 rules and eat a well-balanced nutritious meal. Still confused? You can try this intermittent fasting calculator to help you know when to start eating and when to fast. Biggest Challenge While Doing Intermittent Fasting Night Shift The biggest challenge while doing intermittent fasting during the night shift is going against our circadian rhythm. What Is Circadian Rhythm? Circadian rhythm is the body’s internal clock that is part of the 24-hour natural cycles of physical, mental, and behavioral changes that the body goes through. The suprachiasmatic nucleus (SCN) in the hypothalamus is the one that controls circadian rhythms that are mostly affected by light and darkness. What happened when there are disruptions of circadian rhythm is your hormone will be imbalanced. Hormones that are affected are melatonin, cortisol, insulin, ghrelin, leptin, vasopressin, and acetylcholine. This will increase the risk of getting diabetes, heart disease, obesity, cancer, and mental health disorder. Tips For Shift Workers While Doing Intermittent Fasting To reduce and minimize the risks and hopefully get
High Protein Edamame Pasta Recipe
Making a high-protein edamame pasta recipe is so easy. This is one of my favorite dishes to make whenever I am in a rush. If you are doing the keto diet, this recipe may help you as this edamame pasta recipe is high in protein. Making this recipe is a smarter and healthier choice for moms like me and perhaps you to lose weight and change our lifestyles to a healthier way. Eating carbs such as spaghetti or rice often brings out guilt after eating, especially when you are on a diet. I am hoping with this edamame spaghetti recipe will build a new relationship with our food and may help to make you less guilty when enjoying your pasta. Disclosure: Some of the links here are affiliate links, and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks! Recommended Products Edamame Spaghetti – This is an alternative and good to have if you don’t have edamame at home or you just want to try it out. Canned Tuna In Water Stackable Bentgo Bento Lunch Box Why You’ll Love Edamame Pasta Recipe Quick and Easy To Make: You don’t have to waste time as preparing the ingredients to make an edamame spaghetti recipe takes less than 10 minutes. Healthy: This is a healthy edamame pasta recipe due to edamame is high in protein. About 37% of your DV requirement. Protein may help you to lose weight as protein is more fulfilling, helps to increase body metabolism, and burn more fats. Vegetarians have problems getting not enough protein. With edamame alone, you can create delicious edamame pasta vegetarian and protein. Versatile: This pasta edamame is so versatile. If you are not vegan, like me. You can add on more protein like what I did in this pasta edamame recipe. I am using canned tuna in water as added protein. Another alternative that you can add on such as diced chicken breast, minced meat, or salmon. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Edamame Pasta Ingredients To make an edamame pasta recipe you will need: Edamame – This is the hero or the star of this edamame spaghetti recipe. My choice for making this recipe is using shelled edamame. I am using frozen edamame and cooked it based on the packaging instructions. You can choose to boil or steam edamame. For me, both methods taste the same there are no significant differences in terms of taste or texture. Edamame is a good source of soy protein, rich in healthy fiber, antioxidants, and vitamin K. You can try my edamame mango salad recipe or salmon sushi bake without cream cheese that goes well with edamame. Spaghetti – I am using whole wheat spaghetti. You can choose to use whatever is available to you. Did you know that there is pasta edamame available for you to cook if you don’t have “edamame”? Just this pasta is a bit fragile, so you need to be extra careful when cooking it. The taste otherwise is nice with a strong edamame flavor. This pasta edamame is good for those who are looking for gluten-free and vegetarian. Garlic – Garlic is good to help boost your body’s immune system. And garlic helps to enhance the aroma and taste of this healthy edamame pasta recipe. Seasoning – I am using salt and mixed herbs Variation/Optional – You can choose to add more protein like what I did in this recipe using canned tuna. Or you can choose breast chicken, minced meat, and salmon. You can also garnish your healthy edamame pasta recipe with broccoli, tomatoes, mushrooms, and spinach, or if you like a bit of spicy you can put bird’s eye chili. Edamame Pasta Cooking Instructions Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * FAQs On Edamame Pasta Recipe Is Edamame Pasta Healthy? Yes, edamame pasta is a healthier choice for pasta lovers sticking to a healthy diet. They’re gluten-free, low-fat, vegan, keto-friendly, and packed with nutrients. Edamame noodles are made from edamame which is harvested from immature soybeans. Is Edamame Pasta A Carb? Edamame spaghetti has 20 grams of carbohydrates. Each serving of pasta edamame contains 180 calories and is made entirely out of edamame bean flour. Making edamame pasta gluten-free and a vegan product. Does Edamame Pasta Taste Like Pasta? Pasta Edamame had a nutty flavor and more texture that allows the sauce to cling and assimilate to the pasta, helping to enhance the pasta taste. Is Edamame Ok For Weight Loss? Edamame is a great food that may help you to lose weight. One cup of edamame has 180 calories and 8 grams of fiber, 17 grams of protein. This will help you feel fuller and more satisfied for hours. What Is The Best Way To Eat Edamame? The best way to eat edamame is just to squeeze the beans out of the pods and put them into your mouth. The shells cannot be eaten and need to be discarded. You can eat edamame in warm or cold. Is Frozen Edamame Already Cooked? Frozen Edamame is already partially cooked. It has been parboiled to preserve its freshness. You can thaw it inside the refrigerator or faster pop it inside the microwave for a few seconds. I just straight away steam or boiled in hot water. Either way is okay. What Is The Best Way To Cook Frozen Edamame? The best way to cook frozen edamame (shelled): How To Store Edamame Pasta Leftover? You can keep it in an airtight container inside your refrigerator. It can last up to 5 days. To reheat, you can microwave it for 5 minutes. I would sprinkle a bit of water before microwaving the leftover. I hope that you will give this edamame pasta recipe a try. And I would love to hear from you about how
9 Cara Senaman Kuruskan Badan
Adakah anda sedang mencari-cari cara senaman kuruskan badan? Melakukan senaman turunkan berat badan sahaja tidak mencukupi. Cara yang paling baik apabila ingin memulakan gaya hidup sihat, maupun ingin mencari cara nak kuruskan badan adalah dengan mengabungkan cara pemakanan yang sihat dan berkhasiat juga melakukan senaman. Bagi mereka yang tercari-cari cara nak kempiskan perut buncit juga boleh mendapatkan manfaat dengan melakukan senaman juga menjaga pemakanan. Saya sendiri melakukan senaman juga memperhatikan apa yang saya makan. Saya memilih untuk makan makanan yang sedap, bernutrisi tinggi, dan seimbang. Saya berumur 39 tahun dan juga merupakan ibu berkerjaya kepada tiga orang anak. Saya faham kesukaran wanita dalam nak menguruskan kesihatan dan berat badan. Jika anda ingin saya bantu anda secara personal coaching seperti mana saya telah membantu ramai wanita seperti anda boleh lihat program yang saya tawarkan. Penafian: Beberapa link yang terdapat di dalam blog ini mengandungi affilate links, saya mungkin mendapat komisyen sekiranya anda menekan link tersebut, TANPA SEBARANG KOS TAMBAHAN kepada anda. Saya berharap dengan membaca blog ini anda mendapat banyak manfaat. Terima kasih! Cara Senaman Kuruskan Badan Saya percaya banyak yang mencari cara senaman kuruskan badan untuk perempuan. Jadi, kali ini saya nak mengajar cara senaman kuruskan badan dalam seminggu. Seeloknya melakukan senaman tiga kali dalam seminggu dan sekurang-kurangnya selama 30 minit. Namun, sekiranya anda mempunyai berat melebihi 70kg dan ke atas, mempunyai masalah sakit lutut dan belakang. Saya sarankan anda untuk melakukan senaman dengan berjalan kaki sahaja. Beberapa penelitian, menunjukkan mereka yang melakukan senaman dengan berjalan kaki selama 30 minit sehari boleh membantu mengawal berat badan dan membakar lemak. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Set senaman yang telah saya susun ini adalah senaman yang boleh membantu meningkat metabolisma badan juga mengecilkan peha dan perut. Set Senaman Kuruskan Badan 1. Jumping Jack Melakukan jumping jack boleh membantu meningkatkan kadar jantung (heart rate) sekaligus meningkatkan metabolisma badan dan membakar lemak. Lakukan jumping jack dengan berdiri tegak terlebih dahulu, kemudian melompat sambil membuka kaki dan tangan ke kiri juga ke kanan secara bersamaan. 2. Squats Senaman squats fokus kepada kumpulan otot glute anda. Ini juga membantu menguatkan bahagian badan bawah dan juga senaman kuruskan peha yang paling popular. Caranya adalah berdiri tegak terlebih dahulu, kemudian buka kaki sedikit. Cuba untuk libatkan otot core dan turun secara menegak ke bawah. 3. Lunges Lunges adalah salah satu senaman kuruskan perut juga membantu menguatkan badan bahagian bawah. Cara melakukan lunges adalah dengan meletakkan satu kaki di hadapan dan satu kaki di belakang. Bengkokkan lutut di bahagian depan dengan turunkan badan dalam keadaan 90 degree. Kaki belakang juga akan ikut turun sekali. Kemudian naikkan badan secara tegak juga. Lakukan pada kedua-dua belah kaki. 4. Butt Kicks Seterusnya kita akan melakukan senaman butt kicks. Ini membantu menguatkan otot hamstring juga meningkatkan metabolisma badan. Caranya adalah melakukan larian setempat dengan mengangkat kaki tinggi cuba untuk menyentuh punggung anda. 5. Plank Ini juga merupakan senaman kuruskan perut yang popular. Senaman ini fokus untuk memberi bebanan pada otot di bahagian perut. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * 6. Side Plank Senaman side plank ini baik untuk mereka yang mempunyai masalah sakit belakang tapi nak kuruskan perut. Side plank fokus kepada otot quadratus lumborum. Juga membantu mangaktifkan otot di lengan. 7. Mountain Climb Senaman mountain climb ini selain membantu meningkatkan metabolisma badan, ianya membantu juga menguatkan otot di perut juga lengan. 8. Push ups Senaman push ups sangat baik untuk mengaktifkan otot di bahagian atas badan terutama pada otot dada, triceps dan lengan. Terdapat pelbagai variasi melakukan push ups. Seperti di atas ini adalah push ups yang agak advance. Sekiranya anda belum boleh melakukan push ups seperti gambar pertama boleh lakukan dengan meletakkan lutut di lantai. Atau melakukannya seperti ini dengan menumpukan bebanan badan ke objek. 9. Burpees Akhirkan set senaman ini dengan melakukan burpees. Ini adalah senaman kuruskan badan yang menggunakan otot-otot bahagian atas dan juga bawah badan. Lakukan setiap senaman selama 20 saat Berehat selama 10 saat Lakukan sebanyak 4 set Setiap berakhir satu set, berehat selama 40 saat Set senaman kuruskan badan ini mengambil masa dalam 25-30 minit sahaja Rekomendasi Produk Senaman Kuruskan Badan Baju Sukan Muslimah Seluar Sukan Muslimah Tudung Sukan Yoga Mat Saya sangat berharap dengan sedikit perkongsian saya senaman kuruskan badan ini boleh membantu anda untuk mencapai matlamat anda untuk kehidupan yang lebih sihat. Sekiranya anda ingin mendapatkan khidmat personal coaching dari saya di mana saya akan ajar anda ilmu nutrisi, pelan pemakanan sihat juga resepi, dan juga senaman. Anda boleh lihat program saya. Sekiranya anda mendapat manfaat daripada perkongsian saya ini, boleh lah membantu saya untuk kongsikan ilmu ini kepada keluarga dan juga rakan-rakan anda. Related Posts 27 Cara Kempiskan Perut Buncit 23 Cara Kuruskan Badan Dalam Masa Seminggu Diet Nak Makan Apa? Koleksi Resepi Diet Sihat