S O U L   J O U R N A L 

By bumping up your plant intake you'll easily hit your five-a day, so what about other nurtrients like protein. Foods like steak, chicken and tuna aren't the only sources - beans, pulses, grains and soya are also packed with it. It's recommended that the average women should eat about 45g of protein a day, so as long you maintain a well- balanced diet, you'll be fine.

Here are a few common meat and dairy products with the protein value they hold, compare these with the plant based alternatives below and choose inventive ways to incorporate them into your diet:


*Milk, 250ml serving - 8.7g

*Eggs, 1 Medium - 7.1g

*Steak, 70g per serving - 19g

*Cheese, 30g serving - 7.7g


PLANT PROTEIN

Almonds 30g serving 6.4g Protein

Snack your way to your daily protein allowances with a handful of almonds. Not only will these stop you craving sugary treats between meals, they contain fibre and are said to lower cholesterol, too. Plus they're a good source of victim E and other antioxidants that nourish the skin and reduce signs of ageing.


Soya Milk 250ml serving - 8.5g Protein

Pour it on your cereal or use it to make your porridge and you've already started your day with a hefty serving of plant based protein.

When fortified, soya milk contains almost as much calcium as dairy milk, so you're not missing out on switching to soya. In fact you r going for a low fat option.



Chickpeas 120g serving - 8.6g Protein

Low cost and low in fat, add half a tin of cooked chickpeas to a salad and you've got a quick and easy protein packed lunch that'll keep you full through the afternoon. Or why not whizz them up in a food processor along with tahini, lemon juice, garlic and water, to make your very own humous. This versatile legume also forms the base of falafels and works great in curry, too.


Tofu 100g serving 12.6g Protein

Firm tofu, or soya bean curd, can be marinated and livened up in stir fry, while soft, or silken, tofu can be used to make sauces, creamy salad dressings and even chocolate mousse. Tofu contains all essential amino acids, so is a complete source of protein. Plus its excellent source of iron and calcium. If you want to pack even more protein into your diet try cooking with tempeh, a nuttier, less process option made with fermented soya beans.


At the beginning of a new year many people resolve to lose weight and improve their diet. If it doesn't work, however, they're often disappointed by their lack of willpower, which can lead to frustration and unhappiness, especially if it becomes a permanent struggle. But it's not about willpower (or lack of it) - it's a hardwired survival instinct that prompts sugar cravings and the desire to eat more calories than needed. A mindful approach can help rewire the appetite.

50 to 70% more food is consumed as the variety of what is available increases. Every time a new taste, texture or flavour is introduced, the appetite is stimulated. many people will have eaten a big lunching said: ' I'm too full for anything else ' then go on to eat a full portion of ice cream.

A varied diet is essential, but the ingredients in each meal should be kept to a handful. A fruit salad of strawberries, raspberries, apples, grapes, pears. melon and pineapple for instance, will encourage you to eat more than one comprising of strawberries, raspberries and apples. In fact, go beyond three flavours and the appetite is being over stimulated. Food companies know this, which is why a burger is no longer just the burger and a bun - it's also lettuce, mayo, ketchup and a pickle. Each of these subsequent flavours is sneakily increasing the appetite. Even with a salad, don't add too many ingredients. The fewer foodstuffs you consume, the less you're likely to overeat. You will still be full and satisfied.


The mind holds the key

To succeed at having a healthy body, a healthy weight and a healthy relationship with food remember these things:


1. Food that can be seen will be eaten. Remove tempting chocolate bars from the fridge. Put crips out of sight.

2. Limit the variety at each meal. This naturally curbs overeating.

3. Don't buy chocolate biscuits, even for others because you will always be the one who eats them.

(I admit this is my biggest downfall!) Out of sight out of mind is the best way.


7:00 AM BREAKFAST TIME - Use Your Senses


Breakfast is a great time to connect with your senses and start your day with a mindful moment or two. Tune into the sounds of the radio and the crunching of toast, the warmth of the coffee cup and the aroma of the beans, the flavours and textures of the toast and the tiny crumb trail it leaves along the kitchen counter (not my favourite moment I have to admit, but hey each to their own!)

Try turning your attention off autopilot and guide it directly to where you are present. What can you hear? Taste? Smell? See? Touch? Pay attention and notice the richness of the full experience. Awakening your senses will help you to immediately experience the beauty of the present moment, in all its morning glory. Simply look for the beauty in the ordinary. On your commute to work or on your way to get coffee, take more notice of your surroundings. Look up at the skyline - the patterns of the clouds, the colours in the sky.


Try this recipe to super charge your morning, the smell of sweet scented rhubarb will have your senses going crazy in the best possible way!


POACHED VANILLA RHUBARB, PEACHES & GRANOLA

Poaching Ingredients

300g Rhubarb

150g Coconut Sugar

1 Vailla Pod


Granola (makes 1 large container)

180g Pecans

100g Almonds

240g Oats

175g Pumpkin Seeds

160g Sunflower Seeds

100g Flaxseeds

3 Tbls Coconut Oil

3 Tbls Maple Syrup

200g Raisins


Serve with

1 Peach sliced

1 -2 Tbls Greek Yogurt


METHOD


1. Add the sugar and Vanilla pod to 200ml of water and bring to the boil, chop the rhubarb into 2cm chunks. Once the sugary water is boiled, bring off the heat and add the rhubarb allowing it too cool. The poaching takes place as the water cools and should leave the rhubarb beautifully soft and pink in the water. (serve with a drizzle of poaching liquid if you desire)


2. For the granola, place the almonds and pecans in the food processor and blitz for a few seconds so they are partially crushed. Then add them to a large mixing bowl with the other dry ingredients -except the raisins.


3. Melt the coconut oil with the maple syrup on the stove, once it is dissolved to a sweet liquid add to the bowl of dry ingredients and mix well. These should combine to a bowl of slightly sticky, nutty, oat goodness.


4. Place the mixture onto a baking tray and bake for 30- 40 min at 180-200C until crunchy. Stir the mixture every so often to ensure an even bake and no burnt bits!

Once baked remove from the oven and allow to cool. When it is cool, transfer to air tight container.


5. Build your bowl, I like peaches on the bottom for soft texture and sweetness. Add a good dollop of yogurt, sprinkle the granola and top with the pink, sweet rhubarb chunks. Find a peaceful spot and tuck in!








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