Day: January 10, 2022

Posted on by adecocoteam

We get it! Not every day is a good day to try new veggie recipes. Sometimes, Father time is not in our favor. Maybe we need to find some spark of inspiration. But fear no more, my friend! We are here to help and offer you this selection of 100% vegetarian dishes. They are so good that you will forget that they are vegetarians!

Breakfast

Cocoa, banana, and oatmeal smoothie

Smoothies are the perfect option for your vegan fast since they refresh our mornings. The great advantage of this breakfast is that oatmeal provides you with fiber and energy that will make your days more productive. It is a simple vegan recipe that requires 5 minutes of preparation.

Lunch

Bollywood Burrito

Indian flavorful street food, also called a Bombay Burrito, is made healthy! This vegan version is bursting with so much flavor filled with curry mashed potatoes, roasted Indian cauliflower, chickpeas, fresh spinach, cilantro mint chutney, and grated coconut just to add a nice touch of sweetness. Delicious! 

Ingredients:

  • Roti wraps
  • Cauliflower head cut into florets
  • Coconut
  • Chickpeas
  • White potatoes
  • Turmeric powder
  • Curry powder
  • Olive oil
  • Chaat Masala
  • Salt

Instructions:

Peel, chop, and boil the potatoes for 15 min. Drain but reserve about ½ a cup of water. Add a pinch of the curry powder, turmeric, reserved water, and a touch of salt. Cover and set aside. Turn your oven to 350F. On a baking tray, mix the whole cauliflower, then the chickpeas, Chaat masala, and olive oil. Ensure everything is coated and bake in the oven for about 25min. Stir it after about 15min. Heat your roti and then assemble. Spread a thin layer of the potato mash on the base. Then add your roasted veggies and any other fillings you like. 

Dinner

Eggplant Lasagna 

Easy to make with simple ingredients, budget-friendly, and rich in flavor. Once you’ve tried it, you know you will wow everyone, even pickiest eaters. This easy recipe is a good option for any family meal that you can always count on. 

Ingredients:

  • Vegan ricotta
  • Eggplants + olive oil
  • Marinara
  • Garlic
  • Vegan mozzarella
  • Vegan Parmesan
  • 3 tsp Italian herbs

Instructions

Start with cutting eggplants into thin slices. Heat olive oil in a pan and fry the eggplants for around 5 minutes. Season with salt and pepper then set aside. Make sure the oil is hot. This way, you will get a much better texture and flavor. After frying, make sure to remove any remaining oil. If needed, use a kitchen crepe.

Next, mix marinara with garlic in a bowl and season with a pinch of salt and pepper. Lastly, be ready for layering your lasagna. Start with a layer of the marinara sauce on the bottom, followed by eggplants, vegan ricotta, marinara, and a bit of vegan Parmesan, vegan mozzarella. Repeat until everything is perfectly stacked. The last layer should be a bit of marinara and ricotta, garnished with Parmesan and Mozzarella.

Bon appetit!

Posted on by adecocoteam

It’s easy to make a fitness resolution on New Year’s Eve; the challenge lies in putting it into practice and sticking with it for the long term. Here are some tips to turn those fitness goals into a reality—not just on New Year’s Day, but throughout 2022.

Make sure this resolution is important to you

It’s rare that a fitness target is just about getting in shape. Whether it’s about bringing more structure to your life, improving your mental health, getting better sleep, feeling a sense of achievement after completing a race, or any other reason, your new year fitness motivations must be personal to you.

Once you find this reason, use it as an anchor whenever you’re feeling non-committal, and if it’s a strong enough reason, it’ll bring you back on track. It’s certainly a great start. 

Be specific about what you want to accomplish—and set a deadline

Sometimes when we make a fitness resolution, we’re tempted to leave it vague and open-ended to leave ourselves some wriggle room. The truth is, you’re far more likely to stick to your goal if you make it as specific as possible. Determine exactly what you’re going to do and when you’re going to achieve it. Deadlines are necessary if you’re serious about making your fitness resolution stick.

Celebrate yourself

Remember why you made your New Years’ resolutions in the first place, and celebrate your successes along the way. We know that fitness resolutions are hard. Cut yourself some slack and focus on the progress you’re making, no matter how inconsequential it seems.

Do what you can to make it fun!

When it comes to making long-term change, fun is fundamental. It’s hard to consistently force yourself to do something you hate. So, if you hate running, try cycling instead. Pick up a sport you used to play as a kid. Listen to your favourite music or podcast at the gym. Do everything you can to make your physical activity enjoyable, because that’s the only way you’re going to want to keep doing it.

Don’t be too hard on yourself.

While doing your very best to stay committed will ensure the best results, if you do hit a stumbling block, it’s okay. It’s vital to remember that you are doing this for no one else apart from yourself and that you can always push on from where you left off, or even start again if you feel that’s what your body needs.

If you do start to feel you’re waning, take one day at a time and focus on the positives you have experienced so far from your training.

Also while it isn’t faltering per se, if you pick up an injury during your training, just do the exercises that are still possible, and if even this isn’t possible, just start your plan again when you have recovered and are ready. It doesn’t need to be new years for you to restart your fitness plan!

We hope that these tips will help you start the year in the best way.

A de Coco wishes you a happy New Year! 🥂

Posted on by adecocoteam

The stress of preparing for Christmas, the huge array of delicious-looking festive foods in the shops and restaurants, food gifts we receive as well as the eating behaviour of those around us create a perfect formula for overeating. Many people get to January a fair few pounds heavier and in dire need of a break from all the rich, festive food. If you’re looking to avoid excessive weight gain this year and want to fully enjoy your food whilst not overdoing it, then try out some of the tips below. You can eat mindfully and yet still very much enjoy different festive foods and drink over Christmas without going completely overboard.

Watch your portion sizes

When the Christmas season arrives, it can be easy to overload your plate.

Those who eat larger portions tend to gain weight more easily than those who don’t.

The best way to overcome this is to control portion sizes or use smaller plates.

To determine an appropriate portion size, read food labels and the recommended serving sizes listed on recipes. If you can’t do either, use your best judgment to fill your plate with a reasonable amount of food.

Do not skip any meals 🚫

If you skip a meal such as breakfast, you will surely arrive with more appetite for the Christmas dinner. For this reason, this will lead you to overeat, crave sweets and fats.

Keep in mind that if you have a large dinner, you should not skip breakfast and lunch, just try to eat smaller portions. Without fail, include protein and vegetables so that you can prepare for dinner with a little more carbohydrates.

Control your sugar consumption 🧁

At this time of Christmas, there will be puddings, sweets, desserts and muffins, so try to eat small portions. We recommend serving yourself on a small plate and consuming water to accompany the dessert. Finally, avoid consuming added sugar in other foods and drinks, such as coffee, juices, and cookies.

Beware of alcohol abuse! 🥂

They are liquid calories, and for this reason, you can drink up to 2000 calories in one night. Liquors such as gin, rum, vodka or whiskey, provide you 231 calories in 100 milliliters. So do accounts of what you drink in these seasons! Our recommendation for this Christmas season is that the less alcohol you drink, the better you will feel. Keep in mind, accompany each drink of alcohol with a glass of water; your liver will thank you.

Choose healthy snacks🥗

It is vital to consider the importance of fruits and vegetables; these are the best allies when making a healthy snack or snack. And to maintain adequate weight, they must be part of your meals.

For example, you can eat cherry tomatoes with basil and fresh cheese, banana with peanut butter, pineapple with tajín, there are many combinations you can make, and ensure an adequate supply of vitamins and minerals this season. 🎄

Follow these recommendations and become aware of what you eat, but above all, remember to enjoy these festivities to the fullest with family and friends.

A de Coco wishes you a Merry Christmas!

Posted on by adecocoteam

In general, a strong candidate for the “best full-body workout” title will be any easy-to-learn exercise that targets multiple muscle groups and gives you the practical strength and muscle tone to meet your fitness goals. Exercises that don’t require fancy, expensive equipment earn extra credit.

15 minutes is all it takes to perform a full-body workout. Think about it: it’s less than a Friends episode. Plus, you will be doing this one at home, meaning you can leave the show running. 

Here are some exercises for athletes and fitness junkies looking for a simple and effective full-body workout.

This routine consists of doing 3 sets of all exercises. Each exercise will last 20 seconds with 20 second breaks.

Below you can find all the indications on how to perform each exercise:

Squat 

  • Feet slightly wider than your hips and toes pointing slightly outward.
  • Arms straight out in front of you, parallel to the ground. 
  • Look straight ahead — all the time. 
  • Weight on your heels and balls of your feet and keep your core tight. 
  • Squat down until your hip joint is lower than your knees. 

Mountain climbers 

  • Get in plank position, weight evenly distributed. 
  • Hands shoulder-width apart, core engaged and head aligned. 
  • Bring your right knee into your chest as far as you can. 
  • Switch and pull the other knee in. 
  • Alternate as fast as you can — don’t forget to inhale and exhale. 

Burpees

  • Standing position, feet shoulder-width apart. 
  • Lower into the squat position.
  • Place your hands on the floor in front of, and just inside, of your feet. Your hands should now carry more weight. Go down, after getting in plank position. 
  • Then, jump back up to your feet. 
  • Arms overhead and jump into the air. Repeat. 

Jumping jacks

  • Standing position with legs together and arms at your side. 
  • After bending the knees, jump into the air.
  • As you’re jumping, spread your legs and stretch your arms out and over your head.
  • Repeat. 

Push-up 

  • On all fours, put your hands a bit wider than your shoulders.
  • Arms and legs should then be straight.
  • Lower the body — enough, so your chest almost touches the floor. 
  • Push yourself back up. 
  • Repeat. 

Lunge 

  • Feet hip-width apart and core engaged. 
  • Big step forward with your chosen leg and start shifting your weight forward too. 
  • Lower your body until your chosen leg thigh is parallel to the floor. Keep your back straight all the time. 
  • Use the chosen front foot to push back up to the starting position. 
  • Repeat with the other leg. 

Plank 

  • Place forearms on the floor.
  • Elbows aligned below shoulders.
  • Arms parallel to the body and shoulder-width apart. 
  • Engage your core and keep glutes tight too. 

Remember to hydrate at the end of your training with A de Coco to better recover. You have earned it! 💪 

Posted on by adecocoteam

Our immune systems are crucial for keeping us healthy, since they help protect us from outside “invaders” such as bacteria, viruses, toxins and more. The topic of immunity has become especially relevant during the COVID-19 pandemic. Though having a strong immune system alone isn’t enough to avoid the coronavirus (social distancing, masking up, regular hand-washing and getting the vaccine are all still the best ways to protect yourself), supporting your immune system is still important—especially as cold and flu season approaches.

We can help support our immune systems by eating a nutritious diet, getting enough sleep and staying away from people who are sick. But it turns out there are certain things that can also weaken our immune systems. Here are five things to avoid if you want to keep your immune system in tip-top shape.

Not Eating the Right Nutrients

Vitamins A, C and D, as well as zinc, are all important vitamins and minerals for supporting your immune system. Probiotics and prebiotics, which add to and support the good bacteria in your gut, help support immunity too. You can score vitamin A from foods like shrimp, salmon, eggs, leafy greens, carrots and sweet potatoes. Vitamin C can be found in citrus fruits, bell peppers, tomatoes and broccoli. Vitamin D is tougher to get through food sources, but can be found in vitamin D-fortified milks, UV-fortified mushrooms, egg yolks and salmon. You can also score some free vitamin D from spending a few minutes in the sun each day (just make sure to wear sunscreen). Zinc can be found in foods such as oysters, beef, chickpeas and yogurt. Get probiotics from fermented foods like yogurt, kimchi and sauerkraut. Prebiotics, which feed those good bugs in the gut, come from fiber-rich foods like fruits, veggies, whole grains and legumes.

Also, according to dietitians, coconut water is a delicious, nutritious, refreshing and a natural beverage that’s extremely good for your health. It is an excellent source of vitamins (A, C) and minerals (Ca, K, Mg, Mn)

Drinking Alcohol

Sorry to be the bearer of bad news, but booze can negatively impact your immune system. In fact, doctors say it’s the worst thing for immunity since it’s dehydrating and can cause inflammation. So if you’re trying to support your immune system, stick to mocktails or cut back to the occasional glass of wine or cocktail. Staying hydrated is another great way to support your immune system, so be sure to drink plenty of water as well.

Not Getting Enough Sleep

Getting enough shut-eye is important to help our bodies rest, recover and fight off illness. According to the National Sleep Foundation, “Consistent sleep strengthens the immune system, allowing for balanced and effective immune function. Lack of sleep, on the other hand, can throw off the immune system. Evidence indicates that in both the short- and long-term, sleep deprivation can make you sick.”
Most adults need 7 to 9 hours of sleep per night. Thankfully, there are plenty of things you can do to improve your sleep cycle (and immune system).

Not Getting Enough Exercise

A study published in the Journal of Sport and Health Science found that obesity and inactivity can weaken your immune system. Additionally, the study found that living an active, healthy lifestyle can improve your immune system’s surveillance activity (or immune cells looking for pathogens in the bloodstream).

Not Spending Enough Time Outside

Spending time outdoors won’t just help you get some immune-supporting vitamin D from the sun, it can also help you fight off stress, which multiple studies have linked to lowered immune function. While some stress in life is inevitable (ugh, work deadlines to meet and bills to pay), chronic stress can hurt your health. Try to keep stress to a minimum by eating foods that help with stress, exercising regularly, meditating, buying some soothing essential oils, trying these science-backed stress-relieving tips and/or talking to a licensed therapist.