Being on a diet, trying to losing weight, sometimes the problem is not what we are eating, if not how much. But, it’s often hard to know how much we should be eating of the foods we love. And when there is no easy way to know how many calories we are really eating, it’s so easy to unknowingly overeat.
So here you go some top tips for portion control which can be really useful.


Additional portion size tips:

2 medium eggs
A heaped handful of pulses (beans, lentils or chick peas)
A mug of dried pasta (75g)
1 slice of toast
200ml semi-skimmed milk
150ml pot of yoghurt
2 tablespoons cottage cheese
Approximately 40g of breakfast cereal


One portion of fruit and veg (80g) equals: 

1 banana/apple/pear
A handful of grapes or berries
150ml fruit juice
A heaped tablespoon of raisins or dried apricots
Half an avocado
2 clementines
1 large sweet potato
3 tablespoons lentils



SuperSnack for Fighting Menstrual Cramps

What you’ll need:

1 Plain and Low-Fat Yogurt

Yogurt is one of the best source of Calcium, which is known to relieve muscle tension, which triggers menstrual cramps.


1/2 Banana 

Bananas are a rich food source of anti-cramping nutrients such as vitamin B6, and are loaded with potassium which helps reduce water retention.


3 Walnuts

Walnuts are rich in the healthy omega-3 fatty acids which are known to have anti-inflammatory and pain-relieving properties and are loaded with vitamin B6, with is potent pain-relieving vitamin.

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2 Small Squares of Dark Chocolate (make sure it’s over 70 per cent cocoa)
This bittersweet treat will help you relax your muscles, and keep you happier! 😉

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Pour yogurt into a bol. Add the half banana in pieces and the walnuts. Top with the  chopped dark chocolate and… enjoy!!

Trick to cooking vegetables

Today, I wanna introduce one of my best friends in the kitchen, my microwave steam bags. One way to cook my veg in just 3 mins!! Healthy, retains flavour and goodness better and quicker than other cooking method.

Normally, one of the problems to eat healthy is the time. Perhaps because you are really busy, or because you are really tired, but just to think in wait 20 mins for cook some vegs… is a lot of time. But now, there aren’t excuses because in 3 mins you can prepare a good plate, and not only vegs, you can cook fish, chicken and more too!!

Trust me, I discovered this kind of bags long time ago and always I am recomending to every one, overall if someone is on diet, because, you can avoid to use oil or other fats to cook, and the quality and taste of the final product is really nice, for example in fish, because when you try to cook a piece of fish in the pan without oil or butter… is the worst!!

As well I like it because is simple to use, only you have to put food into the bag, you pull off strip and fold over the top of bag to seal. After, you place the bag in microwave and cook. Just one advice, allow the bag to stand for 20-30 seconds before to open, and handle carefully when opening the bag as it may release hot steam.

Easy, really?? Then, you know… is time to cook!! Bon apetit!