Can you believe 2014 is over? Is it just me or did it seem to zip on by – and what a year it’s been! I hope your 2014 was filled with some great accomplishments though I am sure you must have had some near misses and even a failure or two that hopefully helped you re-prioritize the important things in your life – I know I sure did… a relationship that went South, a permanent move that turned into an unexpected return and of course all sorts of craziness that often goes along with trying to run your own business… but the absolutely best part of 2014 for me was the arrival of our new addition to the family – the birth of my nephew Omar Alshazly.
Some how the end of the year always makes me a bit nostalgic and I’ve always been fortunate enough to be surrounded by people who I have had the opportunity to create long standing memories with… this year I’m spending New Year’s in Dubai with my twin sister and her husband who we’ve known from University days so memory lane goes back a ways . While we don’t celebrate Christmas, we do have some interesting traditions that have sprouted over the years for the holidays – like watching Home Alone on Christmas Day… and when we were younger we were all about heading to downtown Halifax to watch the fireworks but that tradition’s slowly morphed into spending New Year’s Eve on the couch in PJs with a movie and board games along with take out or an ala carte style dinner that often resembles breakfast. Honestly looking back at it now I can’t imagine trying to get through traffic and standing for hours to get a terrible view of the fireworks here in Dubai versus sitting snuggly on the couch watching the countdown from front row seats on TV… yeah I’m OLDER and I’d say wiser
Hello New Year
But the end of the year also means the beginning of a BRAND SPANKING NEW YEAR and a stretch of 365 uncharted days ahead… opportunity, really to start fresh all over again. I’m not sure about you but I have a few incomplete 2014 New Year’s resolutions that have quickly been added to the top of my 2015 list of things to accomplish this year. With these comes gratitude for all that I’ve been blessed with including the opportunity to write this blog and share this little part of the web with all of you – Thank you for visiting me here, reading my ramblings and commenting on the things you find interesting. I hope to hear more from you in 2015 and look forward to answering your questions in the New Year!
I have realized that moving to Dubai is like starting University… Just like you have the Freshman 15 (lb. that is – or roughly 8 kg), we here in Dubai are all too familiar with our first year’s 10 kg (which is roughly 20 lb.) weight gain.
In fact one of the first things I noticed when I walked around Dubai is the fact that even the skinniest of people seemed to sport a little pooch… now don’t get me wrong, it’s not that I’m obsessed with flat abs – though I wouldn’t complain about having them either – but I do care about being and staying healthy, and carrying weight on your midriff is a well-known indicator that bad things are sure to follow… so it perplexed me that most of us Dubains seem to carry extra weight on our abs… and sure enough by the end of the year I had one of my very own little pot bellies to prove it too..
But then I’ve already been here for about 6 years, so why I am I writing this post now? Well because I recently left Dubai for good… And then came back unexpectedly… And it turns out you are not immune to this phenomenon the second time around either… Yep I just gained 10 lb. in less than 6 months – and it all happens to have gone straight to my tummy!
The good news is once I recognized it, I was able to figured out how to lose this weight fairly quickly the last time around – thank God I’m a dietitian who’s been working in the field for some 10+ years, it’s a skill that comes in handy every now and again ;)…
3 Step Flat Abs Formula
So this is what works:
- cut out the fried foods and desserts – I would have loved to tell you that you could eat particular foods to help give you wash board abs, but unfortunately while this concept is plastered across the internet, its much more effective for you to cut out foods that add weight to your belly rather than eat foods that may increase your metabolic rate slightly. And as we all know one of the biggest changes we all get into when we move to Dubai is eating out more frequently… The lifestyle is so conducive to this mainly I think because it’s so much cheaper (or more affordable I guess regardless of what socioeconomic strata you’re in) and there’s so many delicious options to choose from. In Dubai it’s easy to indulge your tastebuds. But eating out doesn’t necessarily mean you have to eat unhealthy. Just remember to pass on the fries, limit the amount of free pita you ingest, opt for still water instead of drinks and save desserts for once a week. See it’s not so bad
- take up an activity - the other huge change we all go through when we move here is how much activity we actually do. Now I’m not a gym junky by any means… Quite the contrary in fact gyms just make me feel so out of place, but I am a walker. I can literally walk anywhere and not feel it, except for here that is… Unfortunately with the weather in Dubai, I can HARDLY walk ANYWHERE without feeling it so I usually DON’T walk as much as I normally would. But building regular activity into your day is not just good for your abs it’s good for you PERIOD. So pick an activity you enjoy, whether that’s swimming or walking, playing tennis or going to the gym, and try to do it regularly. Now that the weather’s nice I go for a 45 min. evening stroll with my sister and my little nephew on the weekdays – it’s also a great way to catch up with her and de-stress. While cardio – something that will make your heart pump a bit faster and make you sweat – is one of the best ways to lose belly fat, ANY type of additional activity is beneficial so make sure to do whatever works into your lifestyle regularly.
- drink water - I know I keep telling you this, but water REALLY does do amazing things for your body and your metabolism. I mean people weren’t kidding when they said water is the life force that differentiates earth from all the rest of the planets in our solar system. Plain and simply we need water to function – not just fluid from juice and soup or tea – so drink at least 2 L of it straight up every day.
Oh yeah, and as Colombo would say “there’s just one more thing…”and that is be patient – it will probably take me about 2 months to lose this weight… Now that may seem like a long time for some people, but in the big picture it really isn’t. In fact it’s less time than it took for me to gain the weight. Plus if you’re planning to procrastinate on the couch for the next 3 months+ while you’re looking for that quick fix I can guarantee that it will take you much longer to reach your goal.
Now, if I wasn’t a hijabi I’d totally share pics of my incredible inflating and deflating tummy with you to help inspire you (they certainly keep me focused) – but it’s probably a good thing that this would be completely awkward and inappropriate in the current context
Good luck my soon to be flat ab’d nutriacs. Do let me know how you’re doing or if you have any other suggestions to share by leaving me a comment below.
Bonus: My Daily 5 min. Flat Abs Toning Routine
|Work up to holding this plank pose for 1 minute.|
|Work up to holding this side plank pose for 1 minute. Repeat on other side.|
|Work up to 10 reps of this side plank rotation. Repeat on other side.|
As a dietitian, who also happens to be a family member and a friend, I often find myself in an interesting position in my personal circles. The position in which people often want to talk to me about nutrition and get advice on losing weight, only to tell me they know all there is to know about eating healthy.
You know I get it, it seems really simple – calories in have to be less than calories out and eating healthy and adding activity are key. And to be fair, thanks to all the great information available on the subject these days, to a certain extent we all do know a lot about nutrition. In fact I know a whole bunch of extremely nutrition savvy individuals who have learned everything about nutrition based purely on their own interests. And I also know a lot of people who have decided to lose weight and then done just that in a way that would make any dietitian proud.
However, there are times when even though you know everything there possibly is to know about something – you’d still benefit from having an expert on your team. Just like you would consider getting a photographer for your wedding or seeing the doctor when you need antibiotics, seeing a dietitian for weight loss could just be the key to success you’ve been looking for.
That’s because while it sounds easy, we all know that there is much much much more to losing weight than just what goes into your mouth and how much you’re working out (like just not having enough time or not knowing what to make at 5:00 when the kids are crying for dinner, etc.). In my opinion, and I’m not saying this because I am one, there is nothing quite like having a personal nutrition expert – in particular, a dietitian – to guide you through your daily food challenges.
At the same time, when you’re paying out of pocket, which is usually the case, it may seem like an expensive luxury with the average cost per session for a dietitian running between AED 250-500 (roughly $70-140 USD) and the average weight loss package requiring that you have 12 consultations here in Dubai.
When Seeing a Dietitian for Weight Loss is Worth It
So when should you consider shelling out the cash for counselling?
- have been planning/trying to lose weight for a long period of time (you need to judge what this length of time is for you) without results.
- have lost and gained the same weight over and over again.
- are willing to put in the work but aren’t sure where that work needs to be put in exactly.
- have a medical condition (like high blood pressure, high cholesterol, diabetes, PCOS, hypothyroidism) which makes it more challenging for you to figure out what you need to do.
There are 2 caveats though:
- An expert can give you the road map but you’re the one who has to do the work to get there – and it will require you to make changes; so do it when you are mentally READY to put in the time and embrace change.
- Not all nutrition experts are alike - and not all of us have the same experience or expertise or personalities so you need to find the right fit for you. My clients have told me I’m really nice, I’m pretty firm and everything in between. And while some of us need the nice guy others prefer having a drill sergeant. The important thing is you need to be able to connect with someone that you can develop a comfortable relationship with.
The reason I say this is because, while I’ve helped my clients lose a little over 6,000 lb. and counting so far in my career, not everyone I’ve worked with has had success – mainly due to one of these 2 reasons. That being said, I personally feel that just like I work hard for my money, my clients should see/feel that their money and time are also being well spent, which is why I offer a 30-day money back guarantee and a free initial consultation. And I am sure there are other nutrition experts who do the same too. So make sure to ask!
At the end of the day, when you add up all the money you’ve spent on supplements, diets, books, exercise equipment, etc. as well as all the times you were determined to lose weight or fit into that dream dress or pair of jeans you love without success; you may just feel that the money and time you spend with a dietitian will in fact be worth it for you.
The best part about seeing a dietitian for weight loss in my opinion is, unlike solutions like healthy meal delivery, you get to take all the valuable knowledge you learn in the process with you. After all it’s like the saying goes “give a man a fish he eats for a day, teach a man to fish, he’ll eat for a lifetime.”
PS. Don’t forget to check and see if your medical insurance provider covers the services of a dietitian as this is becoming more common now.
Now that the organic foods movement has been around for a while, a lot of us are familiar with the benefits of choosing these foods over regular everyday grocery store alternatives.
However, the biggest challenges with buying organic produce have and (while this has improved a bit over the past few years) still are how much it costs and how much effort it takes to find it.
The question is, is it really worth it? Honestly speaking, the jury is divided even though there are a whole array of opinions ranging from those who feel its a waste of money to those who won’t put anything in their mouths unless it’s certified organic and everything in between.
While scientifically speaking there is still little evidence to suggest that organic foods are necessarily more nourishing than their non-organic counterparts, in my opinion if you can afford it, I would say for the most part yes it absolutely is. Truth be told, I’m not a gung-ho organic advocate. In fact there are times when I feel local is a more sensible choice than organic, but if it’s available and the price isn’t significantly restrictive I do opt for organic produce whenever I can.
That’s because even though both conventionally grown and organically grown produce may have the same amount of nutrients based on lab results, I’d venture to say that the quality of these nutrients is more than likely different. Furthermore not having the added cancer-causing chemicals, and the use of more humane and sustainable farming practices all add up to something much better for us and Mother Earth in my opinion. And my hope is that if enough of us use our consumer buying power to support the production of organic foods, then soon all food will be organic by default.
But this post isn’t about convincing you to spend an arm and a leg on expensive organic produce that’s hard to find (there are many discussions across the web that weigh out the pros and cons of these for those who are interested)…
Its about buying organic produce that is in fact affordable and super-convenient too. The amazing thing is that in the last few years Dubians, like their North American counterparts, have been blessed with a number of local farms who deliver organic produce straight to the doorstep. And the cost – a mixed vegetable box that weighs about 5kg – costs only between AED100 -175. I’d say that’s pretty comparable to the average amount one might spend at the grocery store on a week’s worth of produce, wouldn’t you agree?
Comparing the Organic Produce Options in Dubai
|Now, from my own research I found three companies here in Dubai that offer organic produce home delivery and wanted to give you guys feedback after trying all of them in case you are thinking of doing the same. I tried ordering the:
And while I plan to do a more thorough post on each of the three in the upcoming weeks, here’s a summary of what I found:
- On that note, all three seem to have pretty good customer service too – in fact Greenheart gave me a free box (100 AED value) for missing my substitutions – how often will a company do that?!
- You do pay a deposit (5 AED) for the box with Greenheart unlike Ripe and Go Organic, but all companies will collect their boxes for reuse.
So what’s the verdict?
Overall, I would definitely recommend getting an organic produce box delivered to your doorstep. I ended up going with Greenheart because as a small family of 3 adults their box lasts us about 2 weeks, which is perfect for us.
On a side note, while I considered getting organic fruits delivered as well, the fact is most of it comes from Europe and North America. When I think about the environmental impact of shipping fruit all the way to us here in Dubai I felt that buying local produce makes more sense, especially considering a lot of farms around the region may in fact still use older farming practices.
Oh yeah, if you’re looking for organic produce delivery in America – check out www.localharvest.org.
It’s that time of year – the weather’s changing, school’s back in session and people are coming down with runny noses, coughs and sneezes.
While we all know that there is no real cure for the common cold or the flu mainly because there are so many unique viruses that hijack our own cells to spread and reproduce that it’s impossible to keep track of them, boosting our immune system can really help stave off these pesky invaders.
On that note, here are 5 immune boosting foods that have been proven to do just that:
|1) Culinary Mushrooms - They may look humble, but mushrooms are ninjas when it comes to boosting your immune system. In fact, like garlic and onions, they have been shown to increase your white blood cell count, due in part to the selenium and glucans they contain. But that’s not all, they have also been shown to have antiviral and antibacterial properties.|
|2) Garlic - While it’s most notoriously known to keep vampires away, garlic also keeps your immune system
running at it’s optimum. It’s the sulfuric compounds like allicin, also found in onions (cabbage, brussel sprouts
and kale), that give garlic it’s pungent odour and are responsible for wiping out bacteria, viruses and fungi. While the most effective way to get garlic’s benefits is to have it raw (2 raw cloves a day can give your immune system the boost it needs), this is not always very practical! The good news – incorporating garlic into your meals several times a week is also helpful.
Need some inspiration on how to add mushrooms and garlic to your diet? Try out this Garlic Roasted Mushroom Salad.
|3) Onions - Loaded with nutrients like quercetin, selenium and allicin, onions don’t just add great flavour to everyday cooking, they also work hard to ward off invaders like viruses. While there’s no real recommendation on how much you need to eat to boost your immune system, including them in the diet on a daily basis isn’t difficult.|
Now, while we all use onions in our cooking, you may also enjoy Pickled Onions.
|4) Ginger - is especially good to fight off upper respiratory viruses, which is exactly what you need at this time of year. This is partly due to it’s high manganese content, but it also contains shagaols and gingerols that help open up the sinuses. Because it can cause mild irritation if eaten in excess, you shouldn’t have more than 4g (about a tsp.) of fresh raw ginger a day.|
|5) Turmeric - this yellow spice that gives curry powder its distinctive color is
loaded with curcumin. Among many other properties like preventing inflammation and oxidative damage, curcumin has immune boosting properties as well. If you’re not an Indian Food fanatic don’t worry, this mild (almost tasteless) spice can be added to pretty much anything you’re making.
Need some inspiration on how to add turmeric and ginger to your diet? Try out this Glowing Sesame Ginger Turmeric Dressing/Dip.
I’d also venture to say all of these foods together would make the basis for a delicious stir-fry.
Who knew boosting your immune system could be so simple and delicious?
There’s only one thing I love more than sweet summer fruit:
FROZEN sweet summer fruit
Depending on whether you prefer sweet or tart – fruits like oranges, mandarins, tangerines, cherries, grapes, I’d say any fruit really – can be magically transformed into fresh fruit popsicles without all the additives or the work. All you really need is some space in your freezer. Simply let them thaw on the counter for a few minutes and they are ready to eat.
And this time of year, they serve as a perfectly refreshing after school snack or after dinner dessert.
As for how to pick what fruits to freeze, remember to choose ones that have thin skins and tend to be juicier. For example juicing oranges are a better choice than oranges meant for eating. Similarly large berries like strawberries are a better choice than smaller ones like blueberries.
BTW ready to serve frozen fruit (like pitted sweet cherries, pineapple, mango, etc.) can be an even easier (and sometimes more nourishing) short cut too.
P.S. For those of you who like tart/sour stuff, frozen jamun (aka syzygium cumini or jambul) thawed overnight in the fridge will tickle your tastebuds.
I enjoy 7 Days, and if you read it, you know that they often write interesting articles about nutrition – some of them very good and others not so much…
So last Monday’s (Sept 1st) had this on the front page:
Which made me go “Oh no… this does not sound good… “ And sure enough I had a “HMMMMM” moment:
You guys know that I am anti-crash diets like most people in my field, but what my clients also know about me is I am seriously anti-calorie counting too. And I think this article, especially points 1, 2, 4, 6, 7 and 9 (i.e. pretty much all of them), do a great job of illustrating exactly why.
While I’m happy to report that one savvy reader made the comment that partly covered what was on my mind the following day:
I think there are many more reasons why counting calories is a bad idea, 3 of the most important ones being:
1) At its core eating is about nourishing your body – and while I appreciate that when your trying to lose weight, sometimes it becomes a numbers game, the simple fact is you CANNOT categorize foods based simply on how much energy they provide you with. If you did, a slice of white bread (75 calories/ 30g (1oz) slice) could be considered a better choice than it’s whole grain counterpart (81 calories/ 30g (1 oz) slice) and we all know this is far from the case. The fact is there’s much more to food than simple mathematics, which brings me to my second point…
2) Keeping your focus on counting calories alone can lead you to nutritional imbalance – what I mean is yes you can have a cookie or a piece of fruit for the same number of calories but these choices are hardly similar from a nutrition point of view. If you’re thinking “what’s wrong with a cookie once in a while?,” your absolutely right there’s NOTHING wrong with it at all. What is problematic though is when you substitute your fruit for dessert. In actuality it’s much better for you to eat a few more calories one day and have your cookie and your fruit instead of saving a few calories and missing out on good nutrition.
3) And finally, counting calories plain and simply takes the fun out of eating, especially when it becomes an obsession – which it easily can!
When you keep these points in mind, then you understand why I have an issue with the 7 Days article:
1) Yes lattes have more milk in them but milk is part of a wholesome diet.
2 &7) Bananas, apples, peas and broccoli are fruits and vegetables that are each loaded with their own unique blend of vitamins, minerals, antioxidants, fibre and other nutrients that are essential to good health. And in this case, variety is much more important than how many calories these foods contain.
4, 6 & 9) As for sandwiches, salads, pasta, rice, soup rolls and oat cakes, all of these foods are fundamentally wholesome albeit how they are prepared is an important factor to consider, even when it comes to comparing them to each other. What I mean by that is a sandwich could in fact be less or MORE nutritious than a salad depending on what’s in either of them. And the same goes for rice, pasta, oatcakes and soup rolls.
The bottom line is your focus should be on eating healthy rather than worrying about the numbers – if you do this, the numbers will automatically go where you need them to.
Ramadan Mubarak everyone!
Considering this Ramadan has hit us in the middle of summer, and it also happens to be one that I will be enjoying in North America after a few years away from home – which means longer summer days than I’ve become used to – I thought it important to remind everyone to drink up! BTW this is good advice for everyone, not just those of us who are fasting at this time.
I think a lot of us focus on food when it comes to fasting, but we often forget to make sure we are hydrating well too. In fact I bet you didn’t know that dehydration is a common reason for headaches and feeling more hungry – symptoms we’d all like to avoid.
So how much do you need to drink and how can you get it all in when you’re fasting 18 (give or take a few) hours a day? First and foremost, stick to the standard advice of 8 cups or about 2L a day. While there are varying opinions on the exact amount of water we all need, this general rule of thumb is quite good and also simple to remember.
Now that we have a goal in mind, the next step is to make sure we achieve it. In order to do this, I highly recommend measuring how much you drink, whether that’s by using one large 2L jug or drinking 4-500ml bottles, keeping track of the amount you consume is important.
While drinking more than 2 glasses of water at suhoor is not necessary and will only make you pee more as your system flushes excess water out, it is important to pace yourself to drink most of your fluids throughout the night.
As for those of you who are hydration-challenged, think outside the box when it comes to getting your fluids in. While I am a firm believer that water is the greatest quench aid, enjoying 100% fruit and/or veggie juices, cold or hot herbal teas (watch the sugar content) and even the occasional sports drink is not a bad idea. By also including juicy fruits/veggies like melons and lettuce, 100% juice Popsicles and/or broth-based soups you can take your creative fluid intake up a notch too. And for those of you who don’t enjoy the taste of plain H2O, think about making your own flavoured waters by adding fresh fruit (sliced oranges, lemon slices, and/or berries) or tea bags (there all sorts of great fruit flavours out there) to your jug and refrigerating it overnight.
A couple more things to consider when it comes to hydration:
1) electrolytes are important if you sweat a decent amount through the day – and a great natural way to get these back is by drinking coconut water
2) to prevent having to pee through the night, rather than catch your much needed zzz’s think about stopping to drink a couple of hours before bedtime
I hope everyone has a well-hydrated, peaceful and blessed month!
So I know I made a New Year’s resolution to post more often regardless of how busy I am – and I know I had the best intention to follow through with this come hell or high water… but not even a few months later and here we are again, life has gotten in my way of keeping in touch on my blog!
The fact is, all of us have the same problem! What I mean to say is whether you are a dietitian or the Prime Minister of Canada, we all struggle with sticking with our goals… you see at the end of the day each one of us are part of what makes up statistics, and the statistics tell us that less than 50% of us stick to our New Year’s resolution past the 6 month mark and only about 8% of us actually succeed in meeting our resolutions.
While this is kind of disheartening to know… I mean I definitely want to be part of the 8% who keeps their resolution, the fact that it is a VERY small determined group of individuals who make up a minority somehow makes me feel better as well. I mean of the 40% of people who actually make resolutions, 92% of us don’t follow through.
You might be wondering how this has anything to do with achieving permanent weight loss. Other than the fact that weight loss happened to be the number 1 resolution made by people at the beginning of 2014, it tells me that even having the best of intentions doesn’t guarantee success.
And if you are anything like a lot of my clients/friends/family who are looking to lose weight, than while resolving to change is important, unfortunately it isn’t the solution. This is because as much as we want to lose all that weight as of yesterday, the fact is weight loss is a goal that requires longterm commitment… Hardly simple if you ask me!
So how do you make it simple to lose weight – and more importantly guarantee that it stays off for good? It actually does have to do a lot with your head…
The simple change you can make TODAY that WILL help you LOSE WEIGHT PERMANENTLY is to recognize that weight loss takes time! I know it sounds silly, and in fact coming to this realization can be quite challenging, but when you embrace the idea that it will take you a few months or even a few years to reach your weight loss goal, you will get the focus you need to achieve it.
While a lot of us think that our weight gain happened overnight, the fact is that it took many months or even years of committed habits to gain that unwanted weight – so it is only logical that it will take the same (if not a bit longer) time to develop the habits needed to lose it too.
Remember – slow and steady truly does win the race. In my career of 10+ years this is one thing I have seen with my own eyes time and time again.
The amazing thing is no matter how many months or years it takes, when you look back at your weight loss journey you WILL think it hardly took long at all to drop that weight once and for all.
* Statistics for this post: http://www.statisticbrain.com/new-years-resolution-statistics/
March is nutrition month and this year the theme is Simply Cook and Enjoy! which is something a lot of us struggle to do… I mean the cook part. In fact this is probably the number one reason my clients give me for not being able to stick to eating healthy – “I just don’t have time!”
The truth is cooking doesn’t have to mean that your making a 5 course meal every night. It can be quite simple but super delicious, even when you’re on the go.
So since breakfast is one of the most important meals of the day and one that is often substituted with a morning Joe, I thought I’d share 5 of my favorite breakfast recipes that will take you less time to make than standing in line at Starbucks:
Labna & Rocket Pita
1 tbsp. labna (I use Pinar Turkish Labna because it isn’t as tart)
Bunch of rocket leaves, washed and patted dry
1 whole grain pita (I use Modern Bakery’s Protein Flat Bread)
Warm pita on stove top or in toaster oven for 30 sec. Spread labna on pita, add rocket and fold into a roll.
Note: labna is a spreadable cheese made from yogurt popular in the Middle East so if you can’t find it in your grocery store, look for it at an Middle Eastern Grocer or you can simply substitute it with a nice cream cheese
Maple Banana Oatmeal
1/2 cup rolled oats (I use Jordan’s Organic Porridge ‘coz I love the texture of their chunky flakes)
1 cup milk
1 tbsp. ground flax
1 tbsp. real maple syrup (can’t be Canadian without this)
1 banana, sliced
Mix oats and milk in a bowl (or glass Tupperware if you’re taking it to go) and microwave for 4 min (stirring after 2 min). Add flax, maple syrup and banana. Stir and enjoy!
Spinach & Feta Omelet in a Chapatti
1 tsp. extra virgin olive oil (first cold pressed)
1/4 cup frozen chopped spinach, thawed (microwaving it for about 30 sec does the trick)
1 oz. feta cheese
1 large egg, beaten
1 whole wheat chapatti (I use SK’s Original Frozen Chapattis)
Prepare chapatti as per package instructions. In a small pan heat oil and sauté spinach until water evaporates (about a min). Crumble feta around the pan and then add the egg, spreading so it makes an omelet. Cook until omelet is set, about 2 min. Serve in chapatti.
Note: chapatti is an Indian flatbread widely eaten in South Asia
Granola & Berry Yogurt Parfait
1/2 cup berries of your choice (blueberries, raspberries and blackberries are quicker options since you don’t have to chop them – I used frozen today)
1 tbsp. ground flax
1 cup yogurt
1/4 cup granola (I like Familia Fruit’X with strawberries)
1 tbsp. honey
In a bowl, layer yogurt, honey, flax, granola and berries. Stir and enjoy!
Peanut Butter & Banana Toast
1 tbsp. peanut butter (I use Organic peanut butter because it doesn’t have all the additives in it)
1 banana, sliced
2 slices whole grain bread (I like Swiss Cottage’s Multigrain Bread)
Toast bread, spread peanut butter on both slices and then top with bananas.