Hello diary readers, this update is some what better than last weeks as in it was a far better week for me as I ate very well and moved a lot 🙂
Lets begin with food!! I have continued to eat clean (not 100% clean but continuously moving towards 80-90% clean eating) This is not a sprint and like I always say, the little but constant changes are what work best for me. I don’t want take-outs anymore, I don’t fancy sweet treats daily anymore ( I do want them sometimes and sometimes I will say yes and sometimes I will say no) This week I have been good food wise and had just one sweet treat on Saturday evening, it was homemade sweet coconut popcorn, almost healthy 🙂 and I will pop full details in the easy meals section of this site. I am away for the weekend so I expect the odd wobble (excuse the pun) food wise as a trip to some of my favorite food stops in Dublin are on the cards this weekend.
I was asked what types of foods I used to feed my family and what we now eat, so I have put a list of examples for you to see the changes, seems big all together but I have tacked things one by one and 6 weeks in we have actually made big changes and we will continue to make these.
Example of meals cooked 6 weeks ago: 
And now the examples of foods we eat now, it is a big change but it is a real positive change like I said, doing this little by little is how we have managed this without feeling deprived, we are re programming our cravings and thoughts .
No fizzy drinks are included in our weekly shop, no crisps, no sweet treats. I think if they are not in the house then you are far less likely to have them as a trip to the shop is not always easy and often not worth the hassle 🙂
This weeks ‘One Big Change’ is Almond Butter, no regular butter, no peanut butter, we have swapped these out for Almond Butter and here is why:
Calcium and Copper
On of almond butter’s health benefits come from its calcium and copper content. Both minerals play a role in brain cell communication and keep your nervous system functional, while calcium also aids in muscle function and keeps your skeleton strong. Copper enables you to make melanin, which is a pigment that helps protects your skin from the sun. Each 2-tablespoon serving of almond butter contains 111 milligrams of calcium, or 11 percent of the recommended daily intake, as well as 299 micrograms of copper, or one-third of the daily requirement.
Vitamin E and Magnesium
Almond butter also contains beneficial magnesium and vitamin E. Like calcium, magnesium contributes to the health of your bones. It also helps you produce energy, as well as synthesize fatty acids needed for energy storage. A serving of almond butter offers 89 milligrams of magnesium, which is 28 percent of the daily recommended intake for women and 21 percent for men. Vitamin E supports health communication between your cells, and prevents blood lipid oxidation, which is a process linked to cardiovascular disease. Consuming 2 tablespoons of almond butter boosts your vitamin E intake by 7.8 milligrams and provides 52 percent of your recommended daily intake.
Healthy Fats and Fiber
Almond butter offers cardiovascular benefits because of its fiber and fat content. Each serving of almond butter contains 18 grams of fat, made up primarily of unsaturated fatty acids. These fats improve your blood cholesterol levels to combat cardiovascular disease, and also provide energy. Fiber also benefits your cholesterol levels, and following a diet rich in fiber can reduce your coronary heart disease risk by up to one-third, notes the Linus Pauling Institute. A 2-tablespoon serving of almond butter offers 3.3 grams of fiber, which is 9 percent of the recommended daily intake for men and 13 percent for women.
Serving Tips and Considerations
Opt for all natural almond butter that’s free of sugar, hydrogenated fats and other additives. Check the nutrition label, and look for varieties that list almonds, or almonds and salt, as the only ingredients. Use almond butter in the same way you would peanut butter. It works well on toast or blended into fruit smoothies. Or you can even add a spoonful of almond butter to your morning porridge to add richness and flavor. It can also be used for cookies, cakes, fudge and tarts.
Almond Butter is yummy and really fabulous for you.
So Activity wise, we are still attending ‘Fit Camp’, walking and spinning, this week I am looking for a new class so suggestions very welcome 🙂
I miss not attending a class, if I go a day or two of doing nothing, then I miss it. Amazing how quickly the mind set and routine can change.
Thank you for reading you FABULOUS people
❤ Claire with the Hair ❤
ClareWithTheHair.Com 