Drinks to drink when you feel the flu coming!

1.) Honey Milk.
Take a glass of hot milk and add a table spoon of honey to it. The milk and honey should help calm your throat when it's sore.

2.) Ginger Tea
Here you can use any tea of your choice, preferably rooibos tea. Then you can just add a few pieces of freshly chopped ginger and a squeeze of lemon. Last but not least, add a table spoon of honey to give it some sweetness and help soothe your throat again :)

3.) Apple Ginger Flu Shot
Now you need a juicer. Juice one apple with a big chunk of ginger. Combine it and chug it down.  It will burn your throat if you put in a lot of ginger, which is a good sign, because it burns all the bacteria in your throat and helps to strengthen your immun system. :)

School Lunch Ideas

Catch of the Day:

- Tuna/chicken sandwich with lettuce on a whole wheat bread
- 10 baby carrots with 2 tablespoons of low- fat ranch dip or hummus
- Small plum/apple or any other kind of fruit
- 1/4 of a cup whole-grain crackers


Finger Food:

- String cheese and a handful of whole wheat crackers
- 1 cup of broccoli and cauliflower with 2 tablespoons of light raspberry dressing
- 1/2 cup blueberries/raspberries
- A slice of sugar free banana bread


Fiesta:

- 1 cup of bean salad
- 1/2 cup of melon wedges
- A Handful of whole-grain gorilla chips with 2 tablespoons of salsa
- 8 cubes of reduced-fat cheddar cheese


Pretzel Kabobs:

- Ham, turkey,and cheese rolled up together, sliced, and skewered with pretzel sticks
- 1/2 cup of mandarin oranges
- 1/2 cup of shelled edamame
- 1 container (4 ounces of fat-free chocolate pudding -> cheat day :)

Healthy Lunch Ideas

1.) Wrap:

Mash an avocado with lemon juice, salt and pepper, then spread it on a whole wheat wrap. Top it with crumbled bacon or chicken/beef peaces (you can even use salmon or tuna if you want to), chopped tomatoes, and thinly sliced lettuce. Roll the wrap up and wrap it in parchment or wax paper to secure.

2.) Bean and cheese salad:

Whisk 1 part of lemon juice to 2 parts of olive oil and season it with black pepper. Add finely chopped shallot, let it sit for a few minutes, then toss it with canned, rinsed cannelloni beans (or white kidney beans), feta or goat cheese crumbles, thinly sliced cucumber half-moons, and chopped fresh dill or parsley.




3.) Pesto shrimp skewers:

Thread skewers with grape tomatoes, cucumber chunks, cooked shrimp (or chicken and if you're vegetarian, tofu) and toasted whole wheat bread cubes. Pack it with pesto sauce for dipping.





4.) Pesto chicken rolls:

Toss diced roast chicken breast with pesto, diced mozzarella and sliced sugar snap peas. Transfer to an airtight container and pack it with a whole wheat hot dog bun.

Broccoli and feta omelet with toast:

Ingredients:
1 cup chopped broccoli
2 large eggs, beaten
2 tbs feta cheese, crumbled
1/4 tsp dried dill
2 slices rye bread

a) Heat a nonstick skillet over a medium heat. Coat the pan with cooking spray and add the broccoli, cool it for 3 minutes.
b) Combine the eggs, feta, and dill in a small bowl. Add the egg mixture to the pan. Cook 3 to 4 minutes and flip the omelet and cook another 2 minutes until it is through. You can eat it with a slice or two of whole wheat toast.

How to lose weight!

1. Drink loads of water, to fill you up. A lot of times when you feel hungry, you are actually thirsty, so before getting something to eat, just chug down a large glass of water.

2. Eat a lot of vegetables and fruits, and try to cut out white flour, rice and sugar.

3. Get tempting foods out of your home!!

4. Eat from a smaller plate, rather than from a large plate, because it will trick your mind in thinking that you are eating more, than you actually are.

5. Stay busy!! A lot of times, you eat out of boredom, so do something to take your mind off food :)

6. And obviously have an active day! Do sports to burn those calories :D

How to get rid of a flu/prevent, when you feel it coming

1. Get plenty of rest! Try and get your full 8 hours of sleep every night, and if you can and have the time, sleep even more :)

2. Drink a homemade ginger tee. Chop up some ginger, put it in a cup, add some honey, lemon and hot water. Stir it and let it sit for a few minutes, so the drink can develop.

3. If you have a sore throat, you can drink a cup of warm milk with honey, that should help ;)



4. Eat a lot of foods high in vitamin C. Best are oranges, lemons and naartjies!

5. Keep yourself warm and cuddled up. Throw on some thick socks and a comfy hoodie and watch your favourite series :) <3 (while drinking a ginger tee ;))

3 healthy, delicious, green smoothie recipes

Green smoothies are a perfect way, to add your daily greens into your diet. If you are a person that doesn't enjoy the taste of greens and veggies, this is perfect for you, because you can hardly taste them when they are blended into a smoothie :)

1. Fruity, green smoothie

- Frozen bananas
- One apple
- Strawberries
- Blueberries
- Spinach

For the fruity, green smoothie, you can basically add any kind of frozen or non frozen fruits into the blender. The frozen bananas give the smoothie a smooth and thick consistency. Then to get the lovely green colour, just add a cup of spinach, kale or any other green lettuce. To make the smoothie more runny, add a splash of water or milk :)

2. Avocado, spinach, apple smoothie

- 1.5 cups apple juice or water (the juice will make it sweeter, but the water is healthier ;))
- 2 cups of spinach or kale
- 1 chopped up, peeled apple/pear (this will give the smoothie most of the sweetness)
- 0.5 Avocado

Mix theWater/apple juice, spinach, apple and avocado in a blender until the mixture gets a smooth and creamy consistency, and add water to reach the desired consistency.



3. Tropical pineapple, kale smoothie

- 0.5 cup coconut milk
- 2 cups of kale or spinach
- 1.5 cups of pineapple
- 2 Kiwis
- 1 ripe, frozen banana

Combine the coconut milk with spinach/kale, pineapple, kiwi and the frozen banana in a blender and puree until smooth (about 1 minute), adding more water to reach the desired consistency.

How to burn calories in 30 Minutes

Here are a few exercises you can do to burn that extra fat and calories :) All these exercises are 30 minutes long, but you can double or half the time, to what you prefer. (The amount of calories you burn, differs by each person, but these are the average amounts)

Outside (30 Minutes):

Swimming:

Front Crawl (Slow): 257 

Front Crawl (Fast) : 404 

Butterfly                 : 404 

Backstroke             : 257 

Breaststroke          : 367 

Leisure Swimming: 220 

Cycling:

210 Calories

Jogging:

199 Calories

Interval Sprinting (20 Minutes):

30 seconds of full-on sprinting

30 to 90 seconds of jogging or walking

Burns up to 600+ Calories

Inside (30 Minutes):

Jump rope:

330 Calories

Mountain Climbers:

240 Calories

Squat Jumps:

You can burn about 300 calories doing squat jumps for 30 minutes. Do 30 Jumping squats with a 30 second rest in between each set and repeat for 30 minutes. You can also divide the set to 10 minutes if this is too difficult for you. (10 minutes = 100 Calories)

Burpees:

300 Calories