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chocolate cravings

Chocolate Cravings When On A Diet: How To Feel Satisfied

chocolate cravings

Chocolate cravings

Chocolate cravings can be quite intense and it seems like, especially when you tell yourself ‘I want to eat well and be healthy’. It’s like your cravings for cake or biscuits escalate to beyond your ability to control yourself. BOOM the biscuit packet is already open.

 

Hack to manage chocolate cravings

If this resonates, and you want to learn how to manage your cravings – read on.  I will share a powerful hack that works incredibly well.  

chocolate cravings

Anticipated scarcity

First, to understand the hack we need to have a solid understanding of the psychological concept of anticipated scarcity.   I will explain this concept in some examples.  

 

Panic buying

I have had clients say ‘When we were thinking there would be another Covid lockdown, I frantically bought ice cream and biscuits because I worried they would not be available’. Another client rushed out to eat as much MacDonalds as she could.  Essentially, this panic buying is a psychological and behavioural response to feeling like food won’t be available.  When we think something won’t be in abundance, we go into scarcity or survival mode.  Essentially, we need it now, and as much as we can (just in case).

chocolate cravings

Limited edition

Another example is late-night commercials (remember those?).  The announcer would be blaring at you that ‘there are only 100 left and these knives are limited edition’.  They are using human psychology to make the product more tempting. Enticing us and generating appeal using scarcity.  When we believe we might not be able to have it – we want it more! 

 

Do you want what you can’t have?

Let’s be honest, we all want what we can’t have to a degree.  Have you ever liked a guy or girl who was not interested in you? This has happened to me, and I became almost obsessive over them!  I wanted his attention but he never noticed me.  Years later he wanted to be my boyfriend.  Funny enough… Once this happened and he was available, I was no longer interested.  Again, anticipated scarcity.  And the same thing happens with food.

chocolate cravings

Restricting food creates scarcity in the mind…

The same psychological premise as the above examples occurs with food.  If we decide ‘no pasta, no chocolate, no sugar’.  What will we suddenly desire more than anything? That is correct – pasta, chocolate, and sugar.  Moreover, cravings will tend to be more powerful than before the restriction was imposed.  

 

Understanding the HACK we need to use human psychology 

The psychology behind binge eating is powerful. With my clients, I use a combination of psychology, neuroscience and nutrition.  And it works 100%.   Ultimately, we need to avoid scarcity mode.  We do this by ensuring the trigger foods are available and abundant.  

 

HACK: We integrate the trigger food on a daily basis in a controlled manner (not merely responding in an uncontrolled way). Let me explain further…

chocolate cravings

Chocolate cravings…is this you?

So for chocolate lovers who want to regain control.  I recommended adding 2 squares to your diet every day.  But decide when you will eat these 2 squares.  Could be anytime.  Just have a small amount every day.  This next part might not make sense.  But you NEED to eat it, even if you don’t feel like it.  This is similar to the concept of reverse psychology.   Remember the example I gave about the guy I lost interest in once he showed interest? The same will happen with chocolate.  Your mind might even decide it is overrated after a few weeks of daily forced intake.

chocolate cravings

Do you crave hot chips, crisps and burgers?

Now these foods are a little different from chocolate and cookies.  I do not suggest eating these highly addictive foods daily. These foods are enhanced with additives, flavouring agents, extra salt and fat which stimulate the reward system giving us a feel-good sensation in the brain that becomes addictive.  We need to remove these foods from our diets, to allow our brain to relax from the constant high it gets from the food.  But, we don’t want to go into scarcity mode.  So there is a balancing act to achieve here. 

 

Balanced Diet

I suggest having these foods once per week (at the beginning), until you are ready to reduce them even further.  You decide when. In between, you need to focus on balancing your blood sugar.  Add 3 main meals with snacks in between.  Ensure to have protein and fat with every meal.  Have regular wholesome carbohydrates.  (Check out more on the Balanced Diet Framework here)

chocolate cravings

This is not a binge

Remember, when we decide to eat these foods once in a week – it is not a binge-fest.  It is also certainly not a ‘cheat’ meal.  It has nothing to do with this.  Ultimately, we are training the brain to relax and ensure there is no anticipated scarcity. 

 

Curb chocolate cravings

Try out this hack, and if you have any questions let me know.  For my free Balanced Diet Framework, click here or see below.  (I also have a free binge eating trigger guide you can download with immediate access).

chocolate cravings

The Balanced Diet Framework
Stop Dieting and Overeating – Easy to follow Framework for no more food cravings

The Balanced Diet Framework is for anyone who struggles with Food Cravings, Binge Eating, Yo-Yo Dieting and their Weight.

 

In this book I provide an easy to follow framework to reduce food cravings, end binge eating urges, increase energy levels and enjoy balanced, healthy and delicious meals.

 

Most importantly you will never need to follow another fad diet again.

BALANCED DIET FRAMEWORK
healthy eating

How To Make Healthy Eating Come Naturally And Easily To You

healthy eating

Healthy Eating

Imagine feeling in flow and at ease with healthy eating?  Imagine if you instinctively ate wholesome, nourishing and delicious food that satisfied you, without effort, strain or too much thought.  There are simple and straightforward strategies we can incorporate to achieve this. They also make life easier in general, saving us money and time (Winning!). Success leaves clues when it comes to healthy eating.  When I ask my clients to reflect on a good week of eating healthy and to share what they did differently, it is generally the same reply. All of them say ‘I was prepared and organized’.   This, my friends, is the key to success in their healthy eating goals.  The question is though, how do I get prepared? And what exactly does it mean to be organized?

 

1] Keep It Basic And Think In Food Groups

This first point relates to keeping it simple and uncomplicated. Ultimately, we do not need fancy ingredients for healthy eating. We don’t need to buy trendy cookbooks where we need ¼ teaspoon of ten different herbs or spices we will never use again.  If we require 20 ingredients for one meal, it already becomes too complicated (unless of course you have the time and enjoy cooking like this – then go for it!). But, for many of us, we just don’t have the time.

healthy eating

Balanced Diet Framework For Healthy Eating

The Balanced Diet Framework will help make things simple.  This easy framework encourages us to focus on ‘food groups’ when we shop and prepare food.  The focus is on the integration of protein, fat, carbohydrates and vegetables to your diet (and food combining in particular ways).   So when you go shopping, I recommend thinking in terms of these groups: vegetables, protein, carbohydrates and fats.  The free shopping list I have created is categorized in this way.  So it becomes super simple at the supermarket as you can choose the foods you love within these categories.

healthy eating

2] Cook In Batches

Now, batch cooking might create visions of spending your entire Sunday cooking elaborate meals to freeze, where you end up eating the same curry all week.  This is actually not what I am suggesting!  Batch cooking, the way I define it,  will save you both time and money, whilst you enjoy a variety of dishes and food options. 

 

Eating A Chicken

The best way to describe what I mean is through an example.  For instance, I might roast an entire chicken (not just the breast, but the entire thing).  I chuck in a whole heap of my favorite veggies and roast it up together for dinner. Any leftover chicken will last for 2-3 days.  So, the following day I use some chicken slices on my wrap for lunch with some fresh salad. For that evening, I already have cold roast chicken, so I cook more vegetables and add chicken to create a tasty stirfry.   This leftover stirfry becomes my lunch the following day, and I top it with some boiled eggs or hummus.

 

As you can see, I cook a ‘main thing’, then use it for the next meal in combination with something else, and so on.  This way, I am eating a variety of flavors without spending hundreds of dollars or wasting food. Simultaneously I am not actually spending much time cooking. It’s a win-win for all aspects. This is my definition of batch cooking!   So before I shop, I make the decision of what will be my 3 main meals for the week and 2-3 different snacks. Then, I buy ingredients under each category of the framework. That is it.   

 

Snacks – Eating Diverse Flavours

For snacks, I choose 2-3 different ones and rotate these within my week.  For example, rice wafers with humus might be Monday. Tuesday a boiled egg with veggies and Wednesday an apple with peanut butter.  Thursday I go back to the first option and repeat. This method ensures you have all the ingredients whilst incorporating every food group.  No overthinking. No over-complications. Keep it nice and simple and prepare in advance before you shop (Download the free shopping list here).

healthy eating

Money-Saving Tip

It is cheaper when you go to vegetable shops as opposed to the supermarket.  My partner and I go shopping and spend approximately $35 for our weekly fruit and vegetables.  We get a huge box and it lasts an entire week. We mainly live off this and purchase a bit of meat.  I do get frozen peas/corn/beans as it is cheap and my go-to if I don’t have anything to add to a stew or curry.

healthy eating

It Is Not Rocket Science!

I am aware this information about healthy eating is not new to you! This is not complicated information because healthy eating is not rocket science.  It is simple. But we tend to over complicate things. So the main message to take away is to keep it basic, incorporate the balanced diet framework and batch cook the way I describe.  Of course, try and reduce processed foods and keep it to wholefoods (you know this).   Changing habits can be challenging at times. To learn more about creating new habits , check out my blog ‘Create New Habits and Make Sure They Stick’

 

Free Gift For You

Take the pain and struggle out of healthy eating.  To make healthy eating easy and natural for you, download the free shopping list and meal planner.  You will get immediate access along with emails about planning and other cost-saving strategies. Start enjoying the food you love and eating guilt-free; saving time along the way. 

healthy eating

FREE MEAL PLANNER

AND SHOPPING LIST

 

  • Free meal planner and shopping list following the Balanced Diet Framework – Saving you TIME + MONEY

 

  • Plan your meals ahead to set yourself up for success for healthy eating!

 

  • Learn a new concept of food preperation without eating the same meals over and over again

 

 

Balanced Diet Framework

What Food to Eat to Reduce Binge Eating and Food Cravings – The Balanced Diet Framework

Balanced Diet Framework

Balanced Diet Framework

I  had an eating disorder for over 10 years.  I know the realities of binge eating and food obsession.  Through my own personal journey and working with hundreds of clients on similar journeys, I created The Balanced Diet Framework. Thta’s why I am so passionate about sharing it with you all!

 

Why the Balanced Diet Framework?

This empowering framework helped me to personally overcome binge eating.  It has also helped my clients overcome food obsession, sugar cravings, binge eating and overeating and subsequently helped them with weight loss (even though this is not the focus).  What is even more wonderful is the freedom from food people experience. They feel much easier with food, think less about food, crave less and feel more satisfied overall.  They can eat, and really move on with their day until the next meal. 

balanced diet framework

This is NOT a Diet

To be clear, this is not a diet.  The focus is not on losing weight and restricting yourself from food.  Although, some of my clients have lost 2 dress sizes by following the Balanced Diet guidelines but it was not the focus.  The focus is to give you the power, because you know your body better than anyone else. It provides guidelines to nurture empowerment and self-awareness.  Ultimately, when you follow these guidelines there is enough leeway for you to play and change as you go… 

 

Do I Follow the Framework Exactly?

Some people ask me, “Do I follow the framework exactly the way you suggest?”  My answer is, at the beginning YES.  Because we need to find out what works for you and what does not. If something does not work, (if you feel like you are too hungry or if you tend to crave food in the evening after dinner), it can be an indication that you have not eaten enough calories through the day.  Or, perhaps you have not had enough fat during dinner. It could also mean you still have blood sugar fluctuations.  There could also be emotional or psychological reasons.  

balanced diet framework

An Introduction to The Balanced Diet Framework 

Here is an overview/ summary of the framework.  When you are building your meals or deciding what to eat, I want you to think about these food groups:

Food Groups: 

  • Fat
  • Protein
  • Carbohydrates
  • Vegetables

 

 

Breakfast (Protein, Fat and some Carbohydrates)

For breakfast, you want to have protein and fat and some minimally processed carbohydrates.  This can be porridge. If you add things like protein powder or full fat yogurt, you are getting some protein and some fat. You can add a teaspoon of peanut butter or nut butter.  Sprinkle some nuts and seeds on top of it. That way, you get your protein and your fats. You can even smash some avocado on it. I know it might seem weird, but avocado does not have much flavour, so that is a way to add some fats to your meal as well. I love to top it up with a few slices of banana and a table spoon of blue berries. Chia seed pudding is a delicious breakfast that fit within the framework also. 

Balanced Diet Framework

Morning and Afternoon Snacks (Protein and Fat or Fibre and Fat.  Protein too, if you can)

Examples: 

  • Banana and nut butter
  • Apple with seed butters
  • Rice wafers with tuna
  • Boiled egg
Balanced Diet Framework

Lunch (Protein, Fat, Carbohydrates, and Vegetables)

Enjoy a fully balanced meal for lunch. Choose a good source of carbohydrates such as brown rice, quinoa, buckwheat or a whole grain wrap. I love keeping my lunches simple and often choose my left overs from the night before. I just add a handful of starchy vegetables such as kumera or pumpkin.

Dinner (Protein, Fat and Vegetables)

My suggestion is to leave the carbohydrates out, and just choose protein, fat, and vegetables.  Of course, this decision depends on your own personal circumstances. If you are exercising a lot in the evenings, then yes, you will need some carbohydrates.  Carbohydrates and sugar are the main source of energy that turn into glucose in our body. And we don’t really need that in the evening, assuming we had enough during the day.  And we want to begin to wind down for bed . In this way, we do not want to spike our blood sugar just before bedtime. If you eat protein, vegetables and fat and still feel this is not enough – add a snack (i.e. full fat yogurt with berries). 

Balanced Diet Framework

Balanced Way of Eating

Ultimately, the aim of this framework is a balanced way of eating.  The main goal is to keep all food groups in our diet, feel satisfied by eating delicious and healthy meals, increase micro nutrients, stabilize the blood sugar as that helps with food cravings, and increase our energy levels.

 

Balanced Diet Framework Success!

I really want you to succeed this year!  A great place to start with this framework is to ask inquiry questions, as well as planning. For example, if you have had dinner, reflect and ask ‘Did I have protein?’ (YES). ‘Did i have fat?’ (NO).  If not, think what you will add to your dinner tomorrow?  Maybe you had carbohydrates for dinner.  Think how you can reduce carbohydrates for your dinner tomorrow night. Think about breakfast tomorrow morning, what will you eat? Think in terms of food groups and plan ahead. Remember you want to be having fat and protein in every meal. 

 

Download The Balanced Diet Framework here which includes a free recipe book!

The Balanced Diet Book

The Balanced Diet Book

Stop Dieting and Overeating – Easy to follow Framework for no more food cravings

 

The Balanced Diet Book is for anyone who struggles with Binge Eating, Yo-Yo Dieting and their Weight.

 

In this book I provide an easy to follow framework to reduce food cravings, end binge eating urges, increase energy levels and enjoy balanced, healthy and delicious meals.

 

Most importantly you will never need to follow another fad diet again.

 

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

 

Night Eating

Night Eating Syndrome (NES)- And What To Do About It

People suffering from NES often eat a significant part of their daily calories between dinner and bedtime or wake up in the middle of the night craving sugars or carbohydrates. They might feel the need to have a full belly to fall asleep.  Often, individuals experience weight gain from excessive calory intake as well as shame and guilt after night eating episodes. I am going to share what helped me and my clients to overcome night eating syndrome.

Night Eating Syndrome

My Journey With Night Eating

To be honest, I did not know that Night Eating Syndrome or NES was even a ‘thing’ until I personally experienced it for 2 years.  I had no idea what it was, let alone what to do about it. At first, I thought it was just me being hungry.  But it really affected me because I became so exhausted from constantly getting up in the middle of the night! Also, I literally felt like I could not get back to sleep unless I ate and had a full belly. Consequently, I began looking into NES and realised so many people suffer as well. 

Night Eating

What is Night Eating Syndrome?

The scientific world is still in conflict about NES and what the cause might be. Some theories relate to anxiety. Others suggest a disruption of circadian rhythms. Some say NES is caused by an underlying dysregulation of our biological rhythm that alter hunger cues, sleep and wake times as well as overall energy levels.  Essentially, it is considered a disarray of mood, eating and sleeping. 

 

How we experience NES?

People might have varying experiences of NES.  For some, they can not go to sleep until they eat huge amounts of  carbohydrates or sugars. Others can not stay asleep and need to get up and the only thing that will calm them is carbohydrates or sugars. For me, it was the second one.  I would wake up feeling so stressed with my chest full of anxiety. I would wake up repeatedly. At midnight, then 1am, 2am, 3am, 4am – thinking my goodness, I really need to eat because I want to sleep. This affected me and my life profoundly!

 

Root Causes of Night Eating

Once I reached my pain threshold of this pattern, I began my research.  Thankfully now it is gone. Most importantly, I managed to treat the root causes of the issue, which I will share with you now.

Night Eating

Causes of Night Eating Syndrome

Stress

Stress can be a huge cause of Night Eating. If you have too much stress in your life, or go to bed worried or anxious, it might trigger NES.  This is when it is important to locate the stress in your life and where it might be manifesting. Ask yourself: What are the major stressors? Where are they coming from? Work? Family? Friends? Relationships? 

Night Eating

Lacking Nutrient Dense Foods

NES can also be triggered by a lack of nutrient-rich foods. This might be the case if you are constantly on a diet or not eating enough calories (under-eating).  Therefore it is important to ensure you have enough healthy snacks throughout the day. Further, make sure you eat enough healthy protein, fats and carbohydrates (this will also keep your blood sugar balanced). If you do not have enough carbohydrates this can affect you. You will stay fuller for longer in the evening. For example starchy veges like pumpkin is a good one!

 

Strategies to Stop Night Eating

Mindfulness

Mindfulness meditation significantly helped me on my journey.  It helped me find calmness within myself and I subsequently found falling asleep much easier.  Search in google “Half an hour mindfulness meditation” or “30 minutes sleeping mediation”.  Here is one you could try out first:  Sleep meditation: 30 minute Sleep Music .   

Night Eating

Stop intense work-outs 

I realise this might sound counter-intuitive.  I actually stopped going to the gym and doing high-intensity exercise.  Even though I enjoy this style, it caused too much stress on my body. I changed to yoga, pilates, and gentle walks.  I found moving my body in a different way, a more gentle and subtle way helped immensely with stress and consequently night eating.

 

Stress Release

Stress is a huge topic and there are so many ways to release stress throughout the day. Here is a process related to emotions and unpacking feelings.

1. First, acknowledge your feelings
2. Next, label the feeling you are experiencing. Saying out loud: I am feeling…
3. Then, notice where in your body you are feeling that feeling.
4. What shape, colour, texture does that have.
5. Take a few deep breathes into that space (up to 6 full rounds of breath) and watch that shape in your body changing.
6. Finally, ask yourself questions that will provide you solutions to move forward (solution-based questions)

 

Seek support

I understand that NES carries with it guilt and shame, but know that this is common and you can move beyond it with the right support.  If you experience symptoms don’t wait until it gets worse. NES can affect all aspects of our lives. For example, it can deteriorate our sleep patterns, relationships, as well as our psychological well being. Reach out HERE. I will be able to help you to identify sources of stress, triggers and unpack your relationship with food.

Night Eating

Night Eating Summary

Night Eating Syndrome is really awful to live with. I hear you because I have been there! Ultimately what helped me was to focus on where stress was coming from and reduce these sources.  For me, one way of reducing stress was no more morning boot camps. Additionally, I changed to a more gentle exercise regime. I also ensured I ate enough nutrient-dense foods (carbs, protein, and fats).  Essentially, I went back to the basics of a good balanced diet. I also stopped dieting and restricting food!

 

If you have any further questions about NES, how I treat it and how I can support you, message me at eugenia@mindfoodness.nz

weight loss: sustainable and long term

Weight Loss Goals: Take the Focus Away From Diet and Food.

weight loss: sustainable and long term

Weight loss goals are a very common New Year’s resolutions followed by exercising more and eating healthy to feel and look good. It is number 1 resolution every year. If we were successful at this, why do we set the same goal every year over and over again? There are thousands of books introducing new diets, shakes, pills, nutrition plans, food replacements and strategies out there. We are not short on information and yet, 95% of dieters re-gain their weight back and more.

In fact, something seems to be not working. In fact, nothing seems to be working.

 

Could it be that the essential puzzle of weight loss is missing? Could it be that diets and the idea of it is fully flawed? Or, is the focus on weight loss the actual problem?

 

Focusing on weight loss creates pain

 

When I ask people what they associate with the idea of dieting, they say: hunger, deprivation, no social events, anger, frustration, binge eating, control, obsessive behaviour etc…

 

To me, any if these sound fun, pleasant or exciting. From psychological point of view, as humans we seek pleasure and avoid pain. So, if dieting is creating pain, isn’t it not a surprise that diets fail?

 

That’s why I have a different approach which personally allowed me to stop yo-yo dieting, binge eating, and restricting food. At the same time, I am now lighter than I was when I was always dieting. I also see similar results with clients. I believe that we need to focus on what inspires us and set goals that excites us. Imagine your goals like a magnet that pull you towards them. You don’t want to be pushing yourself to achieve your goals as this is never sustainable and will require your will-power.

 

Creating goals that excite you will give you motivation, rather than requiring will- power. Motivation does not come from willpower. Willpower breaks and falters in the warm trance of the present moment: maybe I’ll just eat that entire cake.” Motivation comes from progress, self-belief and from the feeling of excitement. Here are some ways to create weight loss goals that excite you and spark change. 

 

Ask yourself WHY you want to lose weight

 

If you don’t have a strong reason as to why you want to lose weight, it will be difficult to achieve. Your reason for losing weight may be that you’ll feel more attractive, you’ll have more energy or you’ll be more confident. Identify the why, instead of focusing on the weight loss itself. Focus on what you want to achieve. Do you want to be more happy or healthy or feel more sexy? Again, change the focus from weight loss to what you want.

 

Write it all down

 

Start off by completing this sentence: “When I lose weight, I will…” and then write it down. Your answers might be: When I lose weight, I will be confident, healthy, active, more intimate with my partner, etc. You see, what you want are those things and weight loss might be a vehicle to get there. To be honest with you, weight loss alone won’t give you any of that. It is only ONE of many more possible vehicles to achieve all of that.

 

Take the focus away from dieting and restricting

 

Take your journal out and write down the word: Confidence on top of it. Then make a list of all the things you can do to grow your confidence. Here are my examples: wear my favourite clothes, put make up on, do my hair, get better at (insert your hobby), listen to podcasts, connect with like minded people who like and love you exact the way you are, etc.

 

Exercise because it feels good and gives you energy – not just to lose weight. If your end goal is to have more energy, write down the things you’re going to do to get there. For example: getting 8 hours sleep, eating more vegetables, moving your body, de stressing and drinking water.

 

 

Do you see the difference? When we create an exciting life and work directly on what we truly desire, we start eating less for comfort or because we are bored or lonely. When we feel good, we stop using food for an emotional crutch. We heal and change from inside out.

When we stop judging other people – we stop judging ourselves

 

Try to stop constantly talking about food, how we look and how other people look. If you find yourself surrounded by people who constantly comment on these topics, whether they be positive or negative, kindly ask them not to speak about it or just change the subject. Why not start focusing on new exciting projects you are currently working on or new experiences you are planning to gain this year? There are so much more topics to talk about other than food, diet and body.

Counter condition ourselves

 

We get conditioned a lot by the media, so we need to counter condition ourselves. If you are confronted by an image on TV, in a magazine or on social media that triggers you and doesn’t making you feel good about yourself – unfollow the account or stop watching it. Follow people and accounts that make you feel good. There are plenty of social media accounts who promote all kinds of body shapes and present un-edited images. 

 

Are we connected on Instagram? Let’s meet there.

If you are done with the constant dieting, restricting and then only end up binge eating and overeating, I would like to invite you to my Food Freedom Formula program. It is a 6 weeks online program to free yourself from binge eating and emotional eating and release excessive weight in the process.

Stop binge eating and emotional eating

Free yourself from Emotional Eating and Stop Binge Eating with Food Freedom Formula.

 

6 weeks online group program

Register now

 

If are you ready to finally free yourself from food obsession and free your waistline from excessive weight –

without going on another diet and giving up eating cake –

then this program is for you!

Muesli Recipe - Homemade, Healthy, Sugar Free

Healthy Homemade Muesli Recipe

Muesli Recipe - Homemade, Healthy, Sugar Free

Healthy Homemade Muesli Recipe 

 

Recipe provided by: Emma Jessop

 

Alright foodies and health conscious people, how often have you been standing in front of the muesli isle and just couldn’t decide what to buy. Not because there is not enough choice, but because no matter how healthy they look, most supermarket muesli have just an enormous amount of sugar.

 

And if you add sweetened yogurt, you can end up with up to 8 tea spoons of sugar – JUST FOR BREAKFAST.

 

And a lot of us don’t really have time to cook eggs in the morning, so ready to grab muesli is just perfect there. This recipe can be pre-made and used when ever you feel like muesli it or just when you are short in time.

 

It can be eaten cold or hot. You can make oats over night, hot porridge or just muesli with other ingredients. There are no limits to your imagination.

 

Ingredients: 

  • 250gm rolled oats
  • 1 cup puffed buckwheat 
  • ¼ cup sunflower seeds 
  • ¼ cup pumpkin seeds 
  • ½ cup mixed nuts (sliced almonds, crushed cashew nuts, peanuts etc) 
  • 1 cup dried fruit mix (goji berries, cranberries, apricots) 
  • 1/3 cup shredded coconut 

 

Instructions: 

Mix all dry ingredients into a large cereal container (or onto a large baking tray if toasting).

 

Healthy Homemade Muesly

 

Optional – Toasting: 

1. Pre-heat oven to 150 degrees Celsius.

2. Spread the muesli evenly onto a large non-stick baking tray. 

3. Bake for a total of 10 minutes, mixing every 2 minutes to avoid the top layer burning! 

Enjoy the muesli with the  following  topping ideas: 

 

  • Mixed berries
  • Banana
  • Kiwifruit
  • Coconut
  • Yoghurt,
  • Chia seeds
  • Crushed linseeds

 

On cold days or when you feel like something warm, it can be cooked like porridge in a pot or a microwave.

Enjoy!