Weight Loss Recipe: Slow Cooked Chicken Breasts and Vegetable Hot Pot

I wanted to share with you today a light, healthy and nutritious recipe for meal times.  This is slow cooked chicken breasts done in the crockpot (or slow cooker), together with potatoes and vegetables. People sometimes eat skinless chicken breasts when trying to lose weight because they're relatively high in protein and low in fat. Simply adding chicken breasts to what you already eat won't result in weight loss, however. To see a gradual drop in weight, you must eat chicken breasts instead of another higher-calorie food & reduce your overall caloric intake.

The main reason chicken breast can be recommended for weight loss purposes is its protein content. A 3-ounce serving of white chicken meat provides 25g of protein. This may help you increase your satiety levels so you don't eat as much later on in the day, helping you to better manage your body weight.

If you want to lose 1 pound per week, on average you'll need to cut 500 calories out of your diet each day to make up the 3,500 calories in that pound. A 3-ounce serving of roasted chicken breast contains about 170 calories. This is about 70 calories less than the same amount of roasted chicken wings. As you can see, just changing another meat for chicken breast isn't likely to be enough to lose weight quickly; you'll most likely need to make other dietary changes as well. See here for more details.

Overall, it's a good idea to try to eat mainly foods that are low in energy density when you're trying to lose weight. Energy density is the amount of calories per gram in a food. Low-energy-density foods are more filling than high-energy-density foods because you can eat more of them for fewer calories, which means you're less likely to be hungry in between meals. Fruits, vegetables and broth-based soups all contain plenty of fibre or water, which makes them lower in energy density, while fried foods, fatty meats and sweet treats tend to be high in fat or sugar, making them higher in energy density.

Please watch a short video on this high-energy-density recipe here:
4 x chicken breast, 8-10 new potatoes cut small, 2 sticks of celery, one carrot, 2 onions (1 red, 1 brown), 2 cloves of garlic, chicken stock, salt, pepper, rosemary, thyme.

For the cooking method, please refer to the short video above.
Don't forget that when trying to lose weight, in addition to cutting calories, it's important to exercise too.  If you don't exercise in addition to cutting calories, about a quarter of the weight that you lose will come from your muscle instead of fat. To avoid this, do a mix of cardio and strength training exercises
I would love to hear what you think about this meal - you can DM me on myoutube channelmy Instagram page, my facebook page, my pinterest page and my twitter account.  
Stay healthy,

Love Lou X


Healthy Recipe: Clean Eating Peanut Butter Fudge - A Great Vegan Snack

I've just finished the school year here in Portugal (I'm gonna miss my students)!  To "reward" myself for my hard work over the last year, I thought I would treat myself to a rich (but vegan) and very sexy treat. It is a healthy type of peanut butter fudge so it is rich, dense, and protein and carbohydrate packed.  In fact it is so rich, you will only want to eat a small amount at a time!

It has a creamy texture which melts in your mouth.  I've made sure this is clean eating and a vegan recipe so it only contains natural ingredients and it's dairy-free. On the plus-side, it is sooo easy to make.  

Proof it's easy to make is the fact that the prep time is 5-mins and cooking time is 10-mins. However chill time is: 1-1.5 hours.

The full video, including all the ingredients, their quantities, as well as the method is here:


1 cup of smooth low fat peanut butter
½ cup of coconut oil
6 tablespoons of honey
6 tablespoons of stevia 
½ of teaspoon of cinnamonextract
Pinch sea salt


In a saucepan, add the peanut butter, coconut oil, stevia, honey, salt and cinnamon. Heat over low-medium while stirring gently.
Remove from heat, pour into an 6-by-6-inch glass square container.  
Place in freezer for one to 1.5 hours until solid but not frozen. Cut into squares and serve!

Nutrition Information per square serving:

Calories: 119
Protein: 3g
Fat: 10g
Net carbs: 6g
Fiber: 0.7g

Check out some more of my tasty vegan choccy biccy recipes here and click here for my vegan nutella recipe.

I would love to hear what you think about this vegan snack recipe - you can DM me on myoutube channelmy Instagram page, my facebook page, my pinterest page and my twitter account.  
Stay healthy,

Love Lou X


Healthy Lifestyle Recipes: Banana Tea as a Sleeping Aid / Natural Insomnia Cure

Hello everyone
After an extended break, I'm back with some new recipes and healthy ideas! I've been busy with my teaching job here in Portugal and so haven't had much time for my blog. However, the children are now off for the summer, so I have more free time to make videos and create new recipes. 😁

As a teacher, I've often found that there's lots of different ideas shooting through my head at night, not to mention, recalling the previous day's events. This means that sometimes, when I'm in bed, I toss and turn, unable to fall asleep. The more you worry about not sleeping, the more your mind races, and next thing you know, hours have passed. An active mind does not permit sleep.
There are many sleeping aids on the market. However, sleeping medication - such as sedative hypnotic drugs like benzodiazepines and barbiturates can be addictive and are used to treat anxiety disorders by increasing drowsiness. Barbiturates depress the central nervous system are used as anesthetics and sedatives.

If you're suffering from insomnia, you will want to avoid these.  This is where my banana tea recipe steps in. It's a quick 11-minute recipe and all you need is an organic banana and some water.
How does it work?
Bananas, including their peels, are full to the brim with potassium and magnesium. While magnesium helps prevent sleep disturbances, both magnesium and potassium work together to relax our muscles. In fact, magnesium is one of the best minerals for relaxation.
Bear in mind that this recipe calls for 100% organic bananas. Bananas that are not organic are loaded with harmful pesticides and since I encourage you to eat the boiled peel, it must be chemical-free.
Please view the below 1-minute video for the full method:-

Method to the madness
  • Start off by scrubbing and washing one organic banana. Then, cut off both ends of the banana and place it, peel and all, into boiling water.
  • Boil it for around 10 minutes.
  • Using a colander, pour the water into a mug. If you’re feeling adventurous, sprinkle the cinnamon into the tea. Drink it one hour before bed time.
Of course, don't forget you can eat the left over boiled banana! Eating the warm, gooey fruit and its peel along with the tea will increase its soothing effects… Not to mention it makes a yummy dessert!
I would love to hear what you think about this vegan tea recipe - you can DM me on myoutube channelmy Instagram page, my facebook page, my pinterest page and my twitter account.   

Stay healthy,

Love Lou X


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