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Healthy Happy Road Map

About me and why I started this blog

Three years ago I had personal health issues due to high blood pressure and Atrial Fibrillation or AF as it more commonly known. I was always a very keen sports fan who enjoyed playing football and was known as a legend at my local 5 aside goals venue in Ruislip. Mainly as I was playing top flight 5 a side football against guys more than half my age while playing for a team that won the Tuesday night premier league . I stopped playing football due to my illness and I could feel how my body reacted to not keeping myself fit and burning off the belly fat .Which led to my increased in trouser size by 2 inches and also triggered me bordering on type 2 diabetes .Things then had to change and my doctor recommended a 12 week nutrition awareness course which also included fitness program .This completely restructured my eating habits and understanding off what was good and not so good for my body .This is my authority off what help I am trying to provide and hopefully it will help change my readers lives

Weight loss and weight gain

One of the most important aspects off any weight loss regime is not to try and drop 2 dress sizes over night as this will be so difficult to replicate and will also create a negative outcome which will cause a lack off drive and determination .Where as a steady regular loss has a very positive effect which increases your determination to succeed .My initial recommendation is to right a chart off what your eating habits were last week including your snacks and alcohol while watching Tv or while relaxing .This is not a judgement its educating your mind to see how many calories you can cut down on but still enjoy life .Personally I find listening to music can without realising it be a form of exercise as any body movement is burning calories .Also check the labels on what you are buying so you can monitor the calories and content off what you are consuming

Recipe Roadmap to lose weight

Introduction

Chapter 1: The Foundations of Healthy Weight Loss

1.1 Understanding Your Why

  • Define your weight loss goals.
  • Reflect on the deeper reasons behind your journey.

1.2 Key Principles

  • Focus on nutrient-dense foods.
  • Stay hydrated.
  • Move your body daily.
  • Prioritize sleep and stress management.

1.3 Setting Realistic Expectations

  • Aim for gradual weight loss (1-2 pounds per week).
  • Celebrate non-scale victories (energy levels, mood, etc.).

Chapter 2: Recipes for Success

2.1 Breakfast

Avocado Toast with a Twist

Ingredients:

  • 1 slice whole-grain bread
  • ½ avocado, mashed
  • 1 egg, poached
  • Sprinkle of chili flakes
  • Fresh arugula

Instructions:

  1. Toast the bread.
  2. Spread mashed avocado on top.
  3. Add poached egg and arugula.
  4. Sprinkle chili flakes for extra flavor.

Berry Chia Pudding

Ingredients:

  • 3 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • ½ tsp vanilla extract
  • ½ cup mixed berries

Instructions:

  1. Mix chia seeds, almond milk, and vanilla in a jar.
  2. Refrigerate overnight.
  3. Top with mixed berries before serving.

Oatmeal Delight

Ingredients:

  • ½ cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp almond butter
  • ½ banana, sliced
  • Sprinkle of cinnamon

Instructions:

  1. Cook oats with almond milk as per package instructions.
  2. Stir in almond butter and top with banana slices and cinnamon.
  3. Serve warm.

Sweet Potato Breakfast Hash

Ingredients:

  • 1 medium sweet potato, diced
  • 2 eggs
  • ¼ cup diced onions
  • ½ cup bell peppers, chopped
  • 1 tbsp olive oil
  • Pinch of paprika

Instructions:

  1. Heat olive oil in a skillet and sauté onions and bell peppers.
  2. Add diced sweet potato and cook until tender.
  3. Make two wells in the mixture and crack an egg into each.
  4. Cover and cook until eggs are set. Sprinkle with paprika before serving.

2.2 Lunch

Mediterranean Quinoa Salad

Ingredients:

  • 1 cup cooked quinoa
  • ½ cup cherry tomatoes, halved
  • ¼ cup cucumbers, diced
  • ¼ cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Fresh parsley

Instructions:

  1. Combine quinoa, tomatoes, cucumbers, and feta.
  2. Drizzle with olive oil and lemon juice.
  3. Garnish with parsley.

Zesty Lentil Soup

Ingredients:

  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 tsp cumin
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a pot and sauté onions, carrots, and celery.
  2. Add lentils, broth, and cumin. Simmer for 25 minutes.
  3. Blend partially for a creamy texture and serve warm.

Vegetarian Wraps

Ingredients:

  • 1 whole-grain tortilla
  • ¼ cup hummus
  • ½ cup shredded carrots
  • ¼ cup spinach leaves
  • ¼ avocado, sliced
  • Dash of lemon juice

Instructions:

  1. Spread hummus over the tortilla.
  2. Layer with carrots, spinach, and avocado.
  3. Drizzle with lemon juice and roll up tightly.
  4. Slice in half and serve.

2.3 Dinner

Grilled Salmon with Steamed Vegetables

Ingredients:

  • 1 salmon fillet
  • 1 cup broccoli florets
  • 1 cup carrots, sliced
  • 1 tbsp olive oil
  • Lemon wedges

Instructions:

  1. Grill salmon until cooked through.
  2. Steam vegetables until tender.
  3. Drizzle olive oil over vegetables and serve with salmon and lemon wedges.

Stuffed Bell Peppers

Ingredients:

  • 2 bell peppers, halved and cored
  • 1 cup cooked quinoa
  • ½ cup black beans
  • ¼ cup diced tomatoes
  • 1 tsp cumin
  • ¼ cup shredded cheese (optional)

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Mix quinoa, black beans, tomatoes, and cumin.
  3. Stuff the peppers with the mixture and top with cheese if desired.
  4. Bake for 25 minutes or until peppers are tender.

Garlic Shrimp Stir-Fry

Ingredients:

  • 1 cup shrimp, peeled and deveined
  • 1 cup snap peas
  • 1 red bell pepper, sliced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tbsp soy sauce

Instructions:

  1. Heat olive oil in a pan and sauté garlic until fragrant.
  2. Add shrimp and cook until pink.
  3. Toss in snap peas and bell peppers. Stir-fry for 5 minutes.
  4. Drizzle with soy sauce and serve hot.

Chapter 3: Smoothies for Weight Loss

3.1 Green Power Smoothie

Ingredients:

  • 1 cup spinach
  • ½ avocado
  • 1 banana
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds

Instructions:

  1. Blend all ingredients until smooth.
  2. Serve immediately.

3.2 Berry Blast Smoothie

Ingredients:

  • 1 cup mixed berries
  • ½ cup Greek yogurt
  • 1 tbsp honey (optional)
  • 1 cup water or coconut water

Instructions:

  1. Blend all ingredients until smooth.
  2. Enjoy chilled.

3.3 Tropical Delight Smoothie

Ingredients:

  • ½ cup mango
  • ½ cup pineapple
  • ½ banana
  • 1 cup coconut water
  • 1 tbsp flaxseeds

Instructions:

  1. Blend all ingredients until creamy.
  2. Serve immediately.

3.4 Peanut Butter Banana Smoothie

Ingredients:

  • 1 banana
  • 1 tbsp peanut butter
  • 1 cup unsweetened almond milk
  • 1 tbsp cocoa powder
  • ½ tsp cinnamon
  • 1 tbsp protein powder (optional)

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Serve chilled.

3.5 Citrus Detox Smoothie

Ingredients:

  • 1 orange, peeled
  • ½ grapefruit, peeled
  • 1 cup spinach
  • 1 cup water
  • 1 tsp honey (optional)

Instructions:

  1. Blend all ingredients until smooth.
  2. Serve fresh and enjoy.

3.6 Chocolate Mint Smoothie

Ingredients:

  • 1 cup almond milk
  • 1 handful fresh mint leaves
  • 1 tbsp cocoa powder
  • 1 frozen banana
  • 1 tsp honey (optional)

Instructions:

  1. Blend all ingredients until smooth.
  2. Garnish with a mint leaf and enjoy.

Chapter 4: Lifestyle Tips

4.1 Building Healthy Habits

  • Meal prep for the week ahead.
  • Practice mindful eating (slow down and savor every bite).
  • Keep a food journal to track progress.

4.2 Staying Active

  • Incorporate strength training and cardio.
  • Find activities you enjoy (dancing, hiking, yoga).

4.3 Staying Motivated

  • Create a vision board.
  • Celebrate small milestones.
  • Find a support system or accountability partner.

Conclusion

Look out for the special offers available cheapest I have seen for the nutribullet blender for amazing smoothies

Your roadmap to lose weight on this page is part of the content in my New Healthy Happy Roadmap ebook with recipes and helpful tips to make your journey a much happier one .This will be available in January 2025 and offered at a discounted price to my loyal readers. Look out for the sales page in your inbox or when its launched on the site .Enjoy the festive period with a view to join us on your journey to a better healthier life in the New Year

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