Womens Fitness
4 No-Cook Chilled Soups (Weight Loss Recipes)
♥ #28DaysSoupChallenge. Eating soup on a daily basis can help you lose weight. They are high in nutrients, filling but low in calories.
♥ Soups aren’t only meant to be eaten warm, you can have CHILLED SOUPS too. Read below for the full ingredient list.
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Here are more ideas on the ingredients you can use:
• VEGETABLES – Beets, cucumbers, summer squash, tomatoes, onions, bell peppers, celery, ginger, corn, avocado, scallions, spinach, arugula, basil, watercress, lettuce.
• FRUITS – Mango, watermelon, peaches, cherries, strawberries, apples, papaya, cantaloupe
• CREAMINESS – Yoghurt, silken tofu, milk or almond / cashew nuts.
• ZEST – Add fresh citrus juice (lemon or lime) or a dash of vinegar for a better, more complex flavour.
• RICHNESS – Add a drizzle of olive oil or avocado oil. Avoid coconut oil, which will harden if cold.
• FULLNESS – Add beans such as black beans, white beans, chickpeas, lentils and more to make it a filling meal.
• EXTRA KICK – Cayenne, minced jalapeños, garlic cloves, chilli, harissa, sriracha, tabasco or paprika.
• TEXTURE – Pulse very quickly if you like chunky soups or blend until smooth.
———-
CHILLED MINT CUCUMBER YOGHURT SOUP (Serves 4)
1) 4 cups Cucumber, roughly chopped – 64Cals
2) ½ cup Fresh Mint Leaves, roughly chopped – 8Cals
3) 1 Garlic Clove, minced – 5Cals
4) 1.5 cups Greek or Plain Yoghurt – 225Cals
5) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
6) 2 tbsps. Extra Virgin Olive Oil – 138Cals
7) Salt & Pepper to Taste
8) ½ cup Cold Water
Per Serving = 113.5Cals
———-
CHILLED CHICKPEAS SESAME SOUP (Serves 4 or 5)
1) 2 cans of Chickpeas, rinsed & drained – 584Cals
2) 1 Garlic Clove, minced – 5Cals
3) 2 tbsps. Sesame Seeds – 104Cals
4) ¼ tsp. Ground Cumin – 2Cals
5) 3 tbsps. freshly squeezed Lemon Juice – 21Cals
6) 2 tbsps. Extra Virgin Olive Oil – 238Cals
7) Salt & Pepper to Taste
8) 1.5 – 2 cups Cold Water
Per Serving: 238.5Cals or 159Cals
———-
CHILLED SPICED TOMATO SOUP
1) 3 cups Tomatoes, chopped – 96Cals
2) ¼ cup Cucumber, diced – 4Cals
3) ¼ cup Red Onion, diced – 15Cals
4) ¼ cup Red Bell Pepper, diced – 11.5Cals
5) 1 Garlic Clove, minced – 5Cals
6) 2 tbsps. Balsamic Vinegar – 28Cals
*more if you like the taste of it.
7) 2 tbsps. Extra Virgin Olive Oil – 138Cals
8) 1 tsp. Cayenne Pepper – 6Cals
9) ½ tsp. Cumin – 4Cals
10) Salt & Pepper to Taste
11) 1 cup Cold Water
Per Serving – 73Cals
———-
CHILLED AVOCADO SPINACH SOUP
1) 4 cups of Fresh Baby Spinach – 28Cals
2) 1 ripe Avocado, peeled and diced – 240Cals
3) 1 Garlic Clove, minced – 5Cals
4) 2 tbsps. Fresh Basil – 2.5Cals
*Option: Parsley or Coriander
5) ¼ cup Plain or Greek Yoghurt – 37.5Cals
6) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
7) 1 tsp. Smoked Paprika – 6Cals *optional
8) Salt & Pepper to Taste
9) 1 – 2 cups Cold Water
Per Serving = 83Cals
———-
– No cooking required! Add all the ingredients into the blender and just blend it up. Chill in the fridge for at least 2 hours or overnight.
– These recipes are easily adaptable to suit your diet, whether you’re a vegan or vegetarian. Just change or omit the ingredients as needed.
– The soups will keep well in the fridge for up to 3 days or freeze them up for up to 2 weeks.
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Lots of Love xx
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♥ Amazing, Fun, High Protein EGG recipes to kickstart your day! Watch the video for the complete step-by-step guidance, including calories.
♥ Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
QUICHE IN PEPPER CUPS (serves 4)
1) 3 Large Eggs – 234Cals
2) 2 Large Bell Peppers – 58Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ¼ cup Leeks, thinly sliced (white & light green parts only) – 8Cals
5) 8-10 Cherry Tomatoes, halved – 24Cals
6) ¼ cup Milk, any option – 23Cals
7) ¼ cup (25g) Cheese, grated – 89Cals
8) 1 tsp. Olive Oil – 40Cals
9) A pinch of Salt & Pepper
121Cals per serving
OPEN-FACED EGG SPINACH QUESADILLAS (6 slices)
1) 1 medium Whole-Grain Tortilla – 169Cals
2) 2 Eggs – 156Cals
3) 1 cup Fresh Baby Spinach – 7Cals
4) ¼ cup Onions, diced – 17Cals
5) ¼ cup Bell Pepper, diced – 6Cals
6) ¼ cup (25g) Cheese, grated – 89Cals
7) 2 tbsps. Black Olives, pitted & sliced – 20Cals
8) 1 tsp. Olive Oil – 40Cals
9) ½ tsp. Cayenne Pepper – 3Cals
10) A pinch of Salt & pepper
84.5Cals per slice
EGG IN A BASKET (2 slices)
1) 2 thick slices of Whole-Grain Bread – 220Cals
2) 2 Eggs – 156Cals
3) 1 tsp. Olive oil – 40Cals
4) A pinch of Salt & Pepper
5) A Large Cookie Cutter
208Cals per slice
Please LIKE, SHARE & SUBSCRIBE to my channel. Let’s stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
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♥ So you had a good solid workout session and the next morning, your muscles are so sore you can barely walk!
♥ Watch this video through & follow the tips to prevent and ease post-workout muscle soreness so that you can train stronger for longer!
♥ If you find this video to be helpful, be sure to LIKE it & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).
7 Effective Ways to Ease Sore Muscles (DOMS)
1) Stretch at the end of your workout
2) Soak in a warm bath
3) Massage your sore spots
4) Invest in a foam roller
5) Pack on Omega-3s
6) Get plenty of rest
7) Move it!
IMPORTANT! When you experience DOMS, the goal is to increase blood flow into your muscles and relieve the feeling of tightness.
What other methods have you tried to reduce and ease post workout muscle soreness? Do let me know in the comments below. =)
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohoffi…
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…)
Source: http://incompetech.com/music/royalty-…
Artist: http://incompetech.com/
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♥ Do you struggle to sleep? Do you want to improve the quality of your sleep? Watch this video through!
♥ I love my sleep. Here’s My Bedtime Routine, which has helped me to get a quality rest. I hope it’ll inspire you to love your sleep!
♥ If you find this video to be helpful, be sure to LIKE & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).
To sleep better, it isn’t just about your bedtime routine, but how you spend your entire day will have an impact on your sleep.
10 Tips for Better Sleep
1) Get moving daily
2) Avoid caffeine after 2pm
3) Soak in a warm bath
4) Avoid big heavy meals at night
5) Scent your way to sleep
6) Power down an hour before bedtime
7) De-clutter the mind
8) Develop a sleeping time
9) Go for a black out!
10) Stay put if you’re still awake
What other method has helped you to get a better rest at night? Let me know in the comments below. =)
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/
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