lizhwangbo lizhwangbo

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Elizabeth 🇰🇷🇨🇦  🍃Health l Balance 🍣Nutrition l Recipes 🏋🏻‍♀️Fitness l Workouts 🦄Beauty l Cosmetics 💌Contactlizhwangbo@gmail.com

Happy Sunday 😂🍝 More spaghetti from @tastebuddau

LUNCH VS LUNCH 🧐 - WHAT’S ON YOUR PLATE? 🍱
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Happy Thursday 💛 Here’s a comparison between lunch outside ca lunch at home from my friend @meowmeix 😍 Check it out ⤵️⤵️⤵️
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As you can see, the left side is from a fast food chain some might consider healthier - Panera - but many of their food items are high in sodium & less volume than you’d get if you made at home or sugary drinks that add a lot calories to your meals.
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The right is proof of “eat more, weight less” phrase where adding quality ingredients from home can add a lot of volume without adding a lot of calories. Full details below:
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🔸Left side:
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Panera Southwest Chile Lime Ranch Salad with Chicken
20z Iced Caramel Latte
Calorie total: 1080 cals
Sugar total: 58g sugar
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🔸Right side:
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Homemade grilled chicken, 1/2 orange bell pepper, 1/2 a tomato, 1/2 cup chopped onion, 1/2 avocado, 1/4 kimchi over mixed greens + balsamic vinegar (not show)
Homemade iced green tea sweetened with stevia
Calorie total: 548 calories
Sugar total: 13g sugar
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If you do have to eat out, make sure to check the menu, skip the sugary checks and pick a salad/meal that fits your calorie range for the day & use half the dressing xoxo 💫
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#paleo #cleaneating #glutenfree #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #plantbased #nutrition #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #mealprep #healthyliving

HOMEMADE BROWNIE OR STORE-BOUGHT? 🍫🥧🍪
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Happy Tuesday! 💛 Ok - we all love brownies and while it’s incredibly convenient to have brownies bought from the store..What if there was a way to make it healthier AND easier at home? 🤔 You don’t have to have as many ingredients on hand. Take a look 🤓⤵️
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- 🔸FROM SCRATCH:
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Protein Powder
Coconut Flakes
Greek Yogurt
Almond meal flour
Dark chocolate chips
Stevia/Splenda
Himalayan Sea Salt
Zucchini
Egg -
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🔸STORE-BOUGHT:
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Sugar
Enriched Bleached Flour
All purpose Flour
Processed Cocoa with Alkali
Chocolate chunks
Whipped chocolate
Hydrogenated soybean oil
Canola Oil
Corn Starch
Soy Letchin
Natural and Artifical flavours
Baking soda
Egg
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🔺 Not only are the calories lower, the ingredients are bullet proof as well! It’s a tastier, chewier home made version that won’t make you feel like you’re eating the stereotypical “healthy” foods. Do you have a good, chewy, chocolate fudgy brownie recipe that is from scratch? Leave it in the comments and I’ll try them compare to my recipe! 🙆🏻‍♀️ (Full recipe will be available in my cookbook).

CRAVING CHOCOLATE? 🤔 JUST EAT IT! 🍫🥜
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Happy Thursday guys 💛 Today I wan to share this awesome graphic by my friend @collegenutritionist because it’s so true. 😳🤭 Like how many of you can relate to this? You crave a little chips, candy or chocolate so you end up eating 10,000 other “healthy” snacks in hopes to get rid of the craving. While I do have some alternatives to cravings that are significantly lower in calories, if its something small like a piece of chocolate. I encourage you to just EAT the thing you’re craving in a small, controlled amount. 🍫
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I definitely don’t agree with succumbing to binging and feeding on your cravings for hours. From personal experience and talking with many others, when we try and avoid/curve the craving we often end up eating all the foods we feel like we “should” eat instead... only to eat what we were craving in the end anyway on top of it all! Lol. So just have it, enjoy it and move on ☺️🙆🏻‍♀️
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#eatthisnotthat #choosethisnotthat #healthyswap #healthyswaps #collegenutritionist #weightlosshelp #chocolate🍫 #chocolatelovers #dessertstagram #cravingsatisfied #satisfyingcravings #weightlosscommunity #weightlossjourney #weightlosssuccess #weightlosssupport

Sitting here trying to write a bio for my cookbook. I always write too much. 🤯 If you could describe yourself in 3️⃣ words, what would they be?? ⤵️⤵️⤵️ #FallWinterBaby 🍂

LEFTOVER TURKEY/CHICKEN NOODLE SOUP RECIPE 🍲🍗🥒🥕🌶🌱
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Happy Thanksgiving! 🖤 If you have leftovers from the big feast, don’t throw it out! Turn it into a sandwich or.. soup!! With winter just around the corner, try this soothing, healing and comforting soup. 🤕🤧 Unlike store-bought noodle soup, you can include the leftover turkey, celery, onions & fresh parsley. You will definitely be able to taste the difference in fresh & savory homemade broth that most chicken noodle soups lack. This is definitely food for the mind, body & soul. 😋⤵️↕️↕️
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HOMEMADE BROTH:
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🔸however much turkey/chicken leftover (bone-in)
🔸2 carrots 🔸celery stalks
🔸1/2 white onion
🔸2-3 sprigs of fresh parsley
🔸1/2 garlic 🔸1 t. black pepper
🔸sprinkles of salt
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SOUP:
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🔸2 celery stalks (diced)
🔸1 cup carrots (diced)
🔸1/4 of white onion (diced)
🔸2-3 low sodium bouillon cubes
🔸Seasonings (salt, pepper, thyme, parsley)
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DIRECTIONS:
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1️⃣In a large pot add meat, carrots, celery, onions, & parsley.
2️⃣Cover with water and add in seasonings
3️⃣Bring to a boil and then reduce heat, cover and simmer for 1 hour. (Skim off any foam that rises to the top.)
4️⃣When stock is done cooking, remove meat and set aside to cool.
5️⃣Strain the stock into a bowl and then transport it back into the pot.
6️⃣ Add the seasonings a little at a time and taste the stock after each seasoning. Season until the stock tastes just the way you desire.
6️⃣When the meat is cool, pick it off the bone, set aside.
7️⃣Chop up the carrots, onions, & celery & saute them in coconut oil until tender.
8️⃣Add meat, carrots, celery & onion into stock and bring to a boil for 5-10 minutes or until carrots are tender.
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Enjoy! 🙆🏻‍♀️🙆🏻‍♀️🙆🏻‍♀️🍲-
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HIGH PROTEIN VIETNAMESE SALAD ROLLS 🥗🌯
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Aside from Korean food, I’m also a huge fan of Vietnamese cuisine. 😍 Gỏi cuốn aka. Vietnamese spring roll or summer roll, is a Vietnamese dish traditionally consisting of pork, prawn, vegetables, bún, and other ingredients wrapped in translucent bánh tráng. Even though this dish is already healthy, here I put my own twist to make it easier, healthier with a little extra protein. Check it out 🙆🏻‍♀️⤵️⤵️⤵️:
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INGREDIENTS -
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🔸Rice noodle vermicelli
🔸Tofu noodles/Nu Pasta for low carb option 🔸Cooked Chicken breast pieces/shreds
🔸2c Peeled & boiled shrimp
🔸2c shredded carrots/cucumber (Optional) 🔸1/2c loosely packed, roughly chopped basil/mint leaves
🔸1 pack 🔸1 pack Rice paper -
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SPICY CHILLI SAUCE DIPPING:
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🔹1/2c fish sauce
🔹1/4c vinegar
🔹1/2c water 🔹4 Tbsp light brown sugar/stevia/Splenda
🔹1/4c chili sauce
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DIRECTIONS:
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🔸Place rice noodles in a large pot of boiling water, stir. Cook until noodles are al dente.
🔸Clean, peel and boil shrimp until cooked
🔸Lift out the shrimp, set aside to cool. Drain and rinse noodles. 🔸When shrimp is cool enough to handle, cut into small pieces.
🔸To prepare rice paper wrappers: Fill a large pan or bowl with hot tap water. Dip 1 rice paper wrapper into water, lift out, and drain briefly. Set on a flat surface. 🔸To assemble salad rolls: Place 1/2 cup filling in the center of each wrapper. To roll salad rolls, think about making a burrito lol 🔸Pressing down on filling, fold the bottom of each wrapper over filling, then fold in sides; roll tightly. Press edges to seal; if rice paper is too dry to form a proper seal, moisten unsealed edges with a little water. Set rolls on a platter and cover with a damp towel. 🔸To serve, cut rolls crosswise in 1/2; stand pieces upright. Dip in spicy fish sauce we made earlier!

PUMKIN SPICE LATTE ☕️🎃 COFFEE OR DESSERT? 🍫
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It’s official. Fall has arrived in Toronto. You know how we know this? Because Starbucks has released the beloved Pumpkin Spice Latte! 😳🍂🍁 For more than 10 years, the "espresso blended with the unmistakable spices of Fall" has become a way to mark the end of Summer and the coming of the holidays.
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BUT while some of us can't get enough of this sweet drink, others would rather drink their coffee and have a slice of muffin on the side. Here is a nutritional breakdown just in case you are headed to Starbucks to indulge in this latte, since you might want to know what you are about to get into calorie-wise.☝🏻
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🔸INGREDIENTS: The Starbucks website lists the ingredients in its Pumpkin Spice Sauce as sugar, condensed skim milk, pumpkin puree, 2% or less of fruit and vegetable juice for color, natural flavors, annatto, salt, and potassium sorbate. It's great that the company is using some all natural additives, but the final ingredient is a common preservative.
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🔸NUTRITION: A regular grande Starbucks PSL made with whole milk and whipped cream clocks in at 420 calories, 18g of fat, 52g of carb with 50g from sugar, and 11g of protein. To put that in perspective, a Snickers chocolate bar is lower in everything, including sugar. So when you order a Starbucks pumpkin spice latte, enjoy every sip but just think of it as a dessert rather than a coffee.
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🔺 I know some other places like McDonald’s, Tim Horton’s, and Dublin Donuts offer PSL as well but I wasn’t able to find positive nutritional info on any. Most pumpkin spice lattes are high in sugar and processed ingredients. So my advice: customize the PSL with no whip, less sugar and non-fat milk the reduce the calories and enjoy it as an occasional treat! 🙆🏻‍♀️

Too blessed to be stressed 💛 Hope you had an amazing Sunday! Honestly can’t wait to drop my recipe book, which will include these HIGH PROTEIN CHOCOLATE FUDGE BROWNIE BAD BOYS! 😍🍫 ps. I’m not this short ☹️ don’t ask your tall friend to take a picchu of you 😒🤣 @tishtish_tish

PRACTICE, PRACTICE, PRACTICE! ✨
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Who can relate? 🙋🏻‍♀️ Sometimes life does not go as planned and that also includes Pancakes!! 🥞🤣 Oh man I remember when I first tried making protein pancakes, it was a DISASTER. So dry and hard 😭 But progress over perfection! As years went by I kept on experimenting until they became the most soft, fluffy and delicious pancakes and even now I’m still learning! ☺️
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Check out this awesome post by my friend Ryan (Recipe Below) @livevitae ⤵️⤵️⤵️ As he writes, “my first attempts were burnt, sticking, not shaped well but on the 9th attempt this happened and they tasted amazing 😍!!!!”
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👉🏼 INGREDIENTS:
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• 5 tbsp coconut flour
• 2 tbsp coconut milk
• 1/2 cup coconut oil
• 1 tsp baking soda
• Optional - 1/2 tbsp Xylitol or few stevia drops (or other sweetener)
• 4 Eggs - separated
• 1/2 tsp cinnamon
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👉🏼 DIRECTIONS:
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1. Whisk egg whites till soft peaks form
2. In blender add all other ingredients & blitz
3. Food egg whites into mix gently
4. Heat saucepan to medium with 1 tsp coconut oil, cover evenly.
5. Drop pancake mix, approx 1/2 paddle or 6cm diameter wide
6. Gently cook 2.5 Mins per side then flip carefully, repeat.
7. Remove to plate, add seasonal berries & drizzle of raw Honey or maple syrup & desiccated coconut
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Hope you enjoy this recipe & have an amazing day 🖤



#nutrients #paleo #healthyrecipes #paleodiet #glutenfree #whole30 #primal #lowcarb #lchf #jerf #paleolifestyle #dairyfree #keto #grainfree #nourish #realfood #paleofood #cleaneating #sugarfree #paleolife #pancakes #cleaneats #wholefoods #organic #fitfood #foodforthought #healthyeating #foodismedicine #lowcarbhighfat #nutrition

PASTA SAUCE OR ROASTED TOMATOES? 🍝🥫🍅
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Happy Monday! 🖤 Which pasta sauce on spaghetti do you prefer? Super saucer or simple and plain roasted tomatoes? 🤤 Here’s a great “sauce” comparison by my @collegenutritionist ⤵️⤵️
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🍝 per 1/2 cup serving! For less added sugar (and half the cals) try roasted tomatoes 🍅 as your pasta topping 🙌🏼 I bought these ones canned 🥫- I like to buy canned tomatoes that are pre-seasoned to make them more flavorful 💕Try also adding basil, garlic, and oregano for more flavor 😋 if you need it! 🙌🏼


#weightlosshelp #weightlosscommunity #classof2018 #classof2019 #lowcarbdiet #lowcarblife #lowcarbs #studybreak #bbgfood #CHAARG #thenewhealthy #tiumeals #lunchideas #worklunch #studybreak #tiuapproved #healthyswaps #pastasalad #pastas #pastasauce #spaghettiandmeatballs

MILK OR DARK CHOCOLATE? WHAT’S YOUR FAVE? 🍫🍫
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Happy Saturday 🖤 So let’s face it. The idea that the sweetness of fruit is going to satisfy a chocolate craving is just silly... 🙄 When the craving hits, there is very little that can be done to stop it until the only thing left of that Mars bar is the package. So what can be done to prevent further damage? Are there ANY benefits to eating chocolate? Check it out. 😉⤵️⤵️⤵️:
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🔸 MILK:
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Milk chocolate is made when dry milk is added to sweetened chocolate, which means it contains more milk and less chocolate liquor (than dark chocolate). In fact, the major “issue” with milk chocolate is that the first two ingredients are often sugar and milk 😓 leaving less pure chocolate and therefore less flavonoids. Studies have shown that the proteins in milk might reduce the absorption of the healthy antioxidants from cocoa. What’s the problem with milk? Milk actually appears to bind itself to the flavonoids in chocolate, making them unavailable to our bodies. This is why milk chocolate is not a good antioxidant source.
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🔸DARK:
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Dark chocolate is made from cocoa beans. The beans are removed from the pod and go through a process that results in cocoa solids aka. cocoa liquor. While most cocoa liquor then has milk added to the powder form to make chocolate, dark chocolate has no added sugar and very little added milk. Anything above 70% chocolate is considered dark. Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese and a few other minerals. -
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🔹FUN FACT: Did you guys know the average American consumes roughly 12 lbs of chocolate each year, and over $75 billion is spent annually worldwide on chocolate?! 😱
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🔺Since white chocolate does not contain any chocolate liquor Technically is it even chocolate after all? Next time you’re craving a little something, try a small amt of dark chocolate with at least a 70% or higher. This type of chocolate is a healthy chocolate that contains the most powerful antioxidants and the least amount of sugar, providing the most benefits of dark chocolate we can get.
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