Healthy snack idea

snackfHey guys!

I just made the most delicious healthy snack, and I want to share it with you immediately.

I did not invent this, I saw the recipe on one of my friends page.

Here is what you need:

  • an apple
  • a spoon of peanut butter
  • walnuts
  • some goji berries
  • a spoon of oats
  • some raisins
  • a spoon of shredded coconut

Yeah, it’s that simple! 🙂

Enjoy it for breakfast, pre workout or as a snack between meals!

Have a great day and don’t forget to smile 🙂

 

Detox Drink for Cleansing & Weight Loss

IMAG4432fffHey guys!

Today I have for you a great detox drink, that is not just healthy and refreshing but it tastes amazing!

Detoxing with various beverages is a great way to help give your body the nutrients it’s really craving, and can give your digestive system a break from having to break down and digest food. The liver is the most important detoxifying organ in the body, so it only makes sense to drink fruits and vegetables to help it function at its best.

Here one of my favourite detox drink recipes that can be incorporated into any detox program you’re following, or just enjoyed for their health benefits.

finbbalI juiced together:

  • 2 carrots
  • half on orange
  • half an apple
  • 1 pomegranate
  • a piece of beetroot
  • a little piece of celery
  • a little piece of ginger

And that’s it! 🙂

 

It is important to drink these kind of drinks first thing in the morning on an empty stomach!

Have a nice day everybody, enjoy your drinks! 

 

Benefits of eating yogurt

yogurt finalHey everybody! 

Did you know that yogurt it makes the list of one of the healthiest foods to eat? It’s important to note that the KIND of yogurt makes all the difference (keep reading below to find out what you should look for).

Here are 3 Benefits of Eating Yogurt:

1)      Yogurt contains probiotics (“good” bacteria also know as live active cultures) that help create a healthy environment which promotes digestion, increases immunity, fights against Candida (“bad” bacteria) overgrowth, and strengthens the immune system.

2)      Yogurt increases your immunity and protects against disease. A recent study found that daily yogurt consumption had a stimulating effect on cellular immunity in healthy young women. Yogurt helps maintain good gut flora and helps prevent all kinds of diseases, especially chronic degenerative ones, by controlling inflammation and increasing antibodies and anticancer cells.

3)      Yogurt is a great source of protein, calcium, potassium, B vitamins, and selenium. Those who are lactose intolerant can often enjoy yogurt with no problems due to the live cultures present in yogurt which break down lactose. Now, you’re probably wondering what kind of yogurt you should buy… Well, these benefits only apply to yogurts with the “Live and Active Cultures” (LAC) seal! This means the yogurt contains at least 100 million cultures per gram of yogurt at the time of manufacture and after pasteurization. Also, look for PLAIN yogurt, which has only two ingredients: live cultures and milk (whole, low-fat, or skim). The longer the list of ingredients, the less nutritional value it has (Source: The 150 Healthiest Foods on Earth, Jonny Bowden, PhD, CNS). As for the type (Bulgarian, Greek, Lassi, Kefir, Goat, Sheep) of yogurt, it really depends on your own preference so choose accordingly based on the guidelines above.

Now that you know what to look for, go out there and buy some yogurt! 🙂

Have a great day! See you tomorrow 🙂

I’m so happy! Thank you for following me!

PhotoGrid_1380385716542_1Hello my dear followers! 

Today I just noticed that on my Facebook fan-page we reached the number of 1500 likes. This is so awesome, guys! I know 1500 is not a big number, but it has a big value for me.

Thank you guys so much for the support, I really appreciate it a lot.

I hope this little community will grow and we can inspire each-other day by day.

I just started all this a few mounts ago, and today I have more than 1500 people following me, reading my fitness advices, healthy recipes and watching my workout videos, it really feels amazing!

My Facebook fan page: https://www.facebook.com/BodyEnergyAction?ref=hl

I would like a lot if you would interact with me a little more, not just in your personal messages, but here on my blog. You can ask me questions, you can tell your opinions or say anything you like 🙂

Have a great weekend and Thank You again! :*

New workout video

Hello everybody!

Today I have a new workout video for you, which I filmed in Croatia on the beach.

Try to do 15-20 repetitions of each exercise than repeat the circuit one more time. In this video I show you only the moves and the proper form for each exercise.

You can do this at home, in the gym or on the beach as I did 🙂

Remember one thing, abs are made in kitchen, so pay attention on what are you eating and of course on your portions too. You can do 100 of abs exercises if your diet is not clean you will not get any results.

Have a great day, see you soon! :* 

Why are people not loosing weight?

beaaaa (1)Some of you guys are always  asking yourself why are you not loosing any weight, although you are going to the gym on a regular basis, you are eating write…. what is going on?!

So I’m telling you what might be the problem here…

Some of my friends are telling me they are eating right and healthy, but when I see what  are they eating…. I’m like OMG what are you doing. Since when frappuccino, ice cream, pasta and soda are eating right?

So the first problem could be…that you don’t have the knowledge about what eating right actually means. Although I think most of you guys who are fallowing me I believe you have the knowledge, but if you feel the need to know more about these things, nutrition, fitness, exercise weight loss there is a huge amount of information on the internet, that really everybody can learn. There are lots of healthy recipes, diet plans, and nutritional information for free, anything you want to know just Google it guys.

The other problem that you are not loosing any weight could be the consistency. You may have the knowledge, but you are not consistent with your diet with your exercises.

On the other hand, maybe you are consistent with your workouts, you go every day to the gym, but you are doing the same exercises, using the same machines and not pushing yourself to your limits. You have to get out of your comfort zone and push yourself every single time, if you want to see amazing results. Everything is up to you!

It is so important for you to want to change your body, your lifestyle; you have to believe in it. If you don’t want it enough you won’t make it. There is a good quote on this topic “If you want something you’ve never had, than do something you’ve never done.”

Don’t compare yourself to others! Sometimes I see some fitness trainers, who are totally out of shape…so you may ask how this trainer can help me. Why can he help himself?  So it is important to inspire people, and inspire yourself in the first place. You are your own competition, never try  to be like someone else, just look in the mirror, and try to be better than you were yesterday. Maybe these things sound like cliché but I hope you all understand the essence of these things I’m talking about  🙂

So guys, please be consistent with everything you do. Your workouts, your diet/ eating habits, always be informed, always try to learn new things. And really if you have any questions please feel free to ask me and I try my best to answer you all.

Have an amazing day!

Hidden sugars in your food

cerealsHey everybody! I’m back with a new topic, it is about hidden sugars. Nowadays everybody knows that sugar is bad for us because:

  • reduces the body’s ability to defend against bacterial infection
  • interferes with the body’s absorption of calcium and magnesium
  • can cause hypoglycemia
  • can cause premature ageing
  • can cause a decrease in insulin sensitivity
  • can decrease the amount of growth hormones in the body
  • can interfere with the absorption of protein
  • causes inflammation

The list could go on and on, but I’m sure you all heard about these things.

So, you’ve made it your mission to follow a healthier lifestyle, to exercising more, cutting out the fats, limiting your salt intake and staying away from the sweets. BUT! Even if you don’t have a sweet tooth, you might still be eating far more sugar than you think. Sugar comes in many different ways and much of it is hidden in your favourite foods.

Have a look at these foods to learn how you can cut your sugar intake and live a healthier life today.

 1. Salad dressings

You’d be surprised to find how much sugar ready-made salad dressings contain. The worst are the low-fat versions – the manufacturers remove the fat of the salad dressing but add extra sugar and salt to improve the taste.

The healthiest option is still to make your own salad dressing by using a small amount of olive oil, fresh lemon juice or Balsamic vinegar and adding some fresh herbs.

 2.’Health/ fitness’ bars

If you think that “health” and granola bars are a good choice for breakfast or snacking during the day, think again. Most of these bars are loaded with sugar. They may contain healthy fibre, nuts and raisins, but they also contain many different types of sugar. The low-fat health bars are the worst offenders, with some of them containing up to 3 teaspoons of sugar per 30 gram bar.

For a healthy snack, rather eat fruit, a piece of cheese or a handful of nuts and raisins.

 3. Fruit Yoghurt

A favourite snack at breakfast or at the office is fruit/flavoured yoghurt. Most of us prefer the flavoured ones but they all contain added sugar – even the low-fat and non-fat versions. Some brands of flavoured yoghurt contain up to 20 grams (or 5 teaspoons) of sugar per serving.

Rather opt for plain yoghurt and add fresh fruit and honey to sweeten it.

 4. Tomato Sauce

Sugar is often added to tomato products to counter their acidity. This is especially true when tomatoes are picked too early. Everyone’s favourite condiment, tomato sauce is one not one of the greatest when it comes to hidden sugar. A can of tomato sauce can contain 27g of sugar per 100g.

So next time you grab the bottle, keep in mind that a tablespoon of tomato sauce equals one teaspoon of sugar.

 5. Breakfast cereals

Have a look at the ingredient list of your favourite breakfast cereal. Most breakfast cereals are loaded with sugar to make it more tasty. The classic cornflakes contain about 5 to 7g of sugar per 100g, meaning a 50g portion will contain half to one teaspoon of sugar. The “healthier” high-fibre, all bran flakes contain up to 11g of sugar per 100g or around one and a half teaspoons of sugar. The sweeter flavoured cereals that kids (and many adults) love so much contain up to 34g of sugar per 100g.

You can choose oats, and make delicious oatmeal with almond milk, fruits and coconut.

 6. Canned vegetables

Many brands of canned vegetables contain hidden sugars that are used during the manufacturing process to make their shelf life longer. Have a look at the ingredient list to see whether any sugar has been added and, if you must have sweetened veggies, choose a brand with the lowest sugar content.

The best option is still to cook your own fresh vegetables.

My Advice for you is to read the ingredient list of your favourite food. There’s a good chance that it includes sugar. The best-known sugars are fructose (“fruit sugar”) and sucrose (“table sugar”). But they are also often listed by another name: honey, dextrose, fructose, corn syrup, high-fructose corn syrup, sorbitol, fruit juice concentrate, galactose, lactose, polydextrose, mannitol, sorbitol, xylitol, maltodextrin and turbinado sugar. 

 

Take care and have a wonderful weekend 🙂

Stuffed Portobello Mushrooms

mushyfinalHey everybody!

Sorry for not being active for the last weeks, but I am here now with a great easy and delicious recipe. This recipe works well as an appetizer or impressive side dish.

The ingredients you need:

  • 3-4 Portobello mushrooms
  • 1 red bell pepper, chopped
  • 2 tomatoes
  • 1 onion, chopped
  • 1 carrot chopped
  • 2 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • 2 cloves garlic
  • salt, fresh pepper, basil
  • 3 tbsp of parmesan cheese

Remove the stems from the portobello mushrooms and finely chop.

Combine 1/2 teaspoon olive oil, lemon juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack and grill on each side until soft.

Heat the olive oil in a large sauté pan.  Add the onions, red pepper, carrot and salt.  Cook until tender. Add in the tomatoes, garlic and the fresh grounded pepper.

Stuff the mushroom caps with the vegetable mixture. Bake them for 10 minutes. Sprinkle on some parmesan cheese and your lunch/ appetizer is ready.

Buon appetito! 😉

Most popular fitness myths!

 

myths_6When you start a fitness journey or a healthy lifestyle, the most important thing  is to be informed. The best defence against failure is good information. These crushed fitness myths will help you recognize right from wrong and truth from lies.

You may be surprised to learn how many are really fiction, so here they are:

Myth nr.1

The more you sweat, the more fat you lose.

Sweat is your body’s way of getting rid of heat, is our body’s way of cooling off, it means you’re losing water weight, not fat. Fat is oxidized inside your body and it is not going to vaporize because you’re sweating! The sweat isn’t related to burning fat – it’s related to temperature regulation.

Myth nr.2

Doing crunches or working on an “ab machine” will get rid of belly fat.

Doing ab exercises like crunches might help strengthen the muscles around that area, but to be able to “see” your abdominal muscles has to do with your overall percentage of body fat.  If you don’t lose the belly fat, you won’t see the abdominal muscles. Unfortunately you can’t pick and choose areas where you’d like to burn fat. So crunches aren’t going to target weight loss in that area. To burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content.

Myth nr.3

If you want to get in shape, you have to run for long distances.

If you want to lose weight or gain muscle, running miles may not be the best way to do it. The more efficient your body becomes at running, the fewer calories you’ll burn. A good tip if you really like to run is to add intervals. Interval workouts, whether programs on the machine or created by you, will always be the best option.

Myth nr.4

Occasional overeating makes you fat.

Eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth. Occasional overeating will not make you fat.

 Myth nr.5

No pain, no gain!

Exercise should not be painful! During your workout you should be sweating and breathing hard. You should not be so out of breath that you cannot speak, but should not be so comfortable that you can make a conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling “the burn”) and muscle/joint pain (uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong.  Just listen to your body; if it’s painful, you have to stop!

 Myth nr.6

Fruit is a healthy snack that can’t make you fat.

We eat food because it gives us nutrients and fuel, but any kind of food, no matter how healthy, can make you gain weight. Fruit has a lot of easily accessible carbs. When you provide your body easily accessible carbs, you’re basically telling it to stop burning body fat for fuel.

The Top 10 Weight Loss Mistakes

9373_567118563333065_1380228784_n

The Top 10 Weight Loss Mistakes

In this post I will write about some common weight loss mistakes. Some people just don’t understand how come they exercise almost daily, eat right/clean most of the time and they still won’t lose weight.

The nr. 1 mistake and the most common is skipping breakfast! If you don’t eat in the first hour after you wake up, when your body needs energy and nutrients, your body is going to eat away your muscle tissue. Besides that, eating breakfast can also kick-start your metabolism. You send your body a signal that you’re not starving, so it starts burning fat—even when you’re just doing normal activities. You should know, the more muscle you have the more fat you burn even when you are not working out!

The nr.2 reason is stress! Doesn’t matter that you are stressed at work, or you are stressed about your weight loss, or emotional stress, you need to know that when your body is releasing a lot of stress hormone and you are stressed out, your body is not in a fat burning mode.

The nr. 3 mistake is to lose sleep. It is very important for our body to rest. When you don’t get between seven and nine hours of rest, your body produces more of the appetite-stimulating hormone ghrelin, and that means you will be eating more on the next day, and you will crave high fat food.

Mistake nr. 4 is going on a low fat or no fat diet! Our body needs fat to function properly, to make things like brain cells, all of the cellular membranes of every cell of our body contain a layer of fat. It is important that we incorporate good and healthy fat in our diet. For example: avocados, nuts and seeds, fish.

The nr. 5 mistake is that people forget about liquid calories. We all love those caramel lattes and those nice fruity cocktails, or even a margarita.  You should know these drinks are loaded with sugar and can pack up to 300-400 calories!

Mistake nr. 6 is consuming artificial sweeteners. Studies suggest that fake, zero-calorie sweeteners cause more weight gain compared to real sugar—possibly because they confuse your digestive system, compromising your ability to burn calories and actually increasing food cravings.

Mistake nr.7 is eating in front of the TV. Once someone has repeatedly eaten a food in a particular environment, their brain comes to associate the food with the environment. This is when people before their favorite TV show make popcorn, French fries, tortilla chips. Watching a TV show or a movie, you are not paying attention on how much you eat, so you can easily overeat.

Mistake nr.8 is the fact that people choose a specific diet. These diets may work, but as soon as you are going back to your old eating habits and lifestyle all that weight is going to come back. It is important to make some little sustainable changes in your lifestyle that can help you lose weight. You should make these changes little by little, and the most important thing is to hold on to it, to make it a lifestyle not a diet!

Mistake nr. 9 is that people do not drink enough water. Water is so important for us. Flushes out all the toxins from our body, speeds up the metabolism and helps us losing weight. Drink as much water as possible, especially on empty stomach in the morning and after your workout.

Mistake nr.10 is having a negative defeatist attitude. If you think there is no way that you are going to succeed this time, lose the weight and keep it off, then you will be right!