♥ Hi my lovelies, I’ve made the commitment to drink more water. I do struggle to just drink plain water on its own. So I’ve been adding chia seeds into my water and the benefits to my body have been incredible!
♥ Try them out, Snap & Share with me! Tag me @JoannaSohOfficial #JSohRecipes LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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HER Network is NOT sponsored. It is an online network I started to bring together strong and passionate, women, driven by the same vision of wanting to support other women across to be their best self.

Her Network is an extension of my current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, parenting, life advice, beauty, fashion, lifestyle and more.”

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Stay Connected & Follow us!
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Benefits of Chia Seeds
1) Chia seeds are naturally low in carbs and high in fibre! 2 tbsps. provide you with the 11g of fibre, which is almost half of the daily recommendation.

2) Because of all the fibre, chia seeds can absorb up to 10 times their weight in water, becoming pudding-like and expand in the stomach when eaten, which keeps you feeling fuller for longer.

3) Hence, it’s often recommended to those who want to lose weight, curb hunger and reduce food portion.

4) The high fibre content will also provide you with sustained energy throughout the day.

5) Consuming chia seeds prior to workout can also boost workout performance for up to 90 minutes. Instead of consuming those sugar-laden energy drinks, eat chia seeds instead.

6) Chia seeds are also ranked amongst the top plant based source of protein, omega-3 fatty acid and calcium.

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Simple mix in about 1 tbsp. of chia seeds to 2 cups of liquid of your choice. Let it sit for about 15 minutes or overnight for the chia seeds to expand. If you want to, you can either sweeten with a little bit of honey or maple syrup, add lemon slices or ice cubes and enjoy them chilled!

Chia Coconut Water
1. 2 cups Coconut Water
2. 1 tbsp. Chia Seeds

Chia Green Tea
1. 2 cups Chilled Green Tea
2. 1 tbsp. Chia Seeds

Chia Fruit Juice
1. 2 cup 100% Fruit Juice
2. 1 tbsp. Chia Seeds

Chia Coffee
1. 2 cups Chilled Coffee
2. 1 tbsp. Chia Seeds

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MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

10 Food Hacks to Eat Less! (+Lose Weight)

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How to Stop Overeating: 7 Types of Hunger

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5 Must Eat Food for a Flat Tummy

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Changes to Your Body from Age 20 – 70

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My Weekly Food Shopping (Healthy Grocery Guide)

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7 Must Have in Your Grocery List

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How to STOP Binge Eating for Life

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Healthy Ways to Deal with Period Cravings

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How to Eat Cheat Meals & Still Lose Weight

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How to Lose Weight & Stay Slim WITHOUT Dieting
https://youtu.be/8glBsla0R2A
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Best Guide to Start a Successful Meal Plan & Lose Weight
https://youtu.be/o3X42uXHJ2g
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How to Eat & Exercise Correctly According to Your Body Type

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Here’s the complete playlist to more than 50 videos:


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♥ Can’t cook? Want a quick, delicious & nutritious meal? You got to try this 5-Minute Meals in a Mug. This is perfect for students or those of you who’re busy. Full recipe below.
♥ Try it out. Snap & Share pictures. Tag me @JoannaSohOfficial #JSohRecipe LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

__________

HER Network is NOT sponsored. It is an online network I started bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.

Her Network is an extension of my current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.
__________

Stay Connected & Follow us!
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
Tweets by Joanna_Soh

HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

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1) Garlic Egg Fried Rice in a Mug
Ingredients:
1. 1 cup Rice, cooked and chilled – 206Cals
*I used brown + white rice.
2. ¼ cup mixed Carrot, Corn & Peas – 30Cals
3. ¼ cup Red Cabbage, shredded – 5Cals
4. 2 tbsps. Red Bell Pepper, diced – 5Cals

Sauce
1. 1 Egg – 63kcal
2. ½ tbsp. Soy Sauce – 8 kcal
3. 1 tsp. Sesame Oil – 40kcal
4. ½ tsp. Garlic Powder – 5 kcal

Total Calories: 362Cals

Steps:
1. Add all ingredients into a mug and microwave for 1 minute 30 seconds.
2. Add eggs, soy sauce, sesame oil and garlic powder in another bowl and stir it evenly.
3. Remove rice from microwave, pour sauce mixture into the mug and mix well.
4. Heat it in the microwave again for another 1 minutes 30 seconds.
5. Garnish with spring onion and ready to serve.

2) Vegan Couscous Salad in a Mug
Ingredients:
1. 1/3 cup Couscous – 59Cals
2. 1/3 cup Vegetable Stock or Water – 5Cals
3. ¼ cup Cucumber, diced – 4Cals
4. ¼ cup Red Bell Pepper, diced – 10Cals
5. ¼ cup Cherry Tomatoes, halved – 7Cals
6. 1 tbsp. Olives, halved – 10Cals
7. 1 tbsp. Spring Onions, chopped – 2Cals

Sauce:
1. 1 tbsp. Lemon Juice – 7Cals
2. 1 tsp. Olive Oil – 40Cals
3. 1 tsp. Maple Syrup – 17Cals

Total Calories: 161Cals

Steps:
1. Heat vegetable stock in microwave for 1 minute 30 seconds.
2. Add couscous and vegetable stock into mug. Cover and leave couscous to soak for 5 minutes.
3. While waiting, mix lemon juice, olive oil and maple syrup in a small bowl.
4. Add cucumber, red bell pepper, tomato, olives, green onion and the sauce into the mug. Mix well and Enjoy!

3) Rice Noodle Salad in a Mug
Ingredients:
1. 3oz (85g) Rice Noodles – 93Cals
2. ¼ cup Carrots, shredded – 13Cals
3. ¼ cup Red Cabbage. shredded – 5Cals
4. ¼ cup Red Bell Pepper, shredded – 10Cals
5. ¼ cup Japanese Cucumber, shredded – 4Cals

Sauce:
1. ½ tbsp. Rice vinegar – 2Cals
2. ½ tbsp. Soy Sauce – 8Cals
3. 1 tsp. Sesame Oil – 40Cals
4. ½ tsp. Sesame Seeds – 8.5Cals

TOTAL = 183.5Cals

Steps:
1. Add rice noodles and water into the mug and microwave for 1 minute 30 seconds.
2. In a small bowl, mix rice vinegar, soy sauce, sesame oil and sesame seeds.
3. Strain noodles, add all ingredients and the sauce into the mug. Mix well and enjoy!

4) Black Bean Tomato Rice in a Mug
Ingredients:
1. 1 cup Rice, cooked and chilled – 206Cals
2. 1/3 cup Black Beans, rinsed and drained – 72Cals
3. 1/3 Chopped Tomatoes – 11Cals
4. ¼ cup Cherry tomatoes, halved – 7Cals
5. 1 tbsp. Olives, halved – 10Cals
6. ½ tsp. Smoked Paprika Powder – 10Cals
7. ½ tsp. Garlic Powder – 5Cals

Total Calories: 321Cals

Steps:
1. Add black beans, chopped tomatoes, red bell pepper, smoked paprika powder and garlic powder into the mug, mix well and microwave for 1 minute 30 seconds
2. Add rice and mix evenly.
3. Lastly, topped with cherry tomatoes and olives and serve warm.

All the best xx

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♥ Pregnancy is a special time for you & your baby. It’s important to keep yourself fit to ensure a healthy pregnancy. This yoga sequence with Nika Karan can be practiced at any trimester.
♥ HER Network is NOT SPONSORED. It’s an online network I created bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
♥ Subscribe to my YouTube channel: https://www.youtube.com/user/joannasohofficial for exciting content every Monday, Wednesday and Friday.

“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.”
Filmed at Be Urban Wellness: http://beurbanwellness.com

Polish-bred and Malaysia-based Nika Karan, is a holistic health coach & yoga teacher. As a busy entrepreneur and mum of 2 boys, she’s on a mission to teach other mums how to get in the best shape of their lives while eating better, cooking faster and exercising smarter. You can find more info about Nika’s signature transformation programs at https://www.nikakaran.com

Filmed at Be Urban Wellness: http://beurbanwellness.com
Special thanks to the beautiful mum-to-be, Carey Ng @careyon

Stay connected and follow us:
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

Nika Karan:
https://www.nikakaran.com
https://www.facebook.com/coachnikakaran/
https://www.instagram.com/nikakaran/

Joanna Soh
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
Tweets by Joanna_Soh

Here are more yoga videos by Nika Karan to guide you through your journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgVTh7dj-60LjZlaQKPhwJK

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