Pumpkin and Lentil Curry in Coconut Milk

Hello my dears!

I know I did not post a lot lately, but now i’m back to blogging. I really missed it, cause this blog is pat of me, my life and I want to inspire you all my lovely readers with my recipes, fitness and health tips.

Here I am with a new delicious recipe from a great girl I follow for some time, her name is Dania and you you can visit her blog here.

wpid-img_20141124_144532_1.jpgI made some little modification at the recipe, so here are the ingredients:

  • 1 cup of chopped pumpkin
  • 1/2 cup of lentils
  • 1/2 cups chickpeas
  • 2 tablespoons of olive oil
  • 1/4 cup of water
  • 1 small onion finely chopped
  • 1 garlic clove finely chopped
  • 1 small piece of ginger finely chopped
  • 1 green pepper
  • 1 teaspoon of turmeric or curry powder
  • 1/4 teaspoon of chili cayenne pepper
  • 1/2 a can of coconut milk
  • Himalayan salt and pepper
  • A handful of fresh chopped coriander

Instructions:

Sautee’ the on a little olive oil the onion, after 1 minute add the garlic, ginger, cayenne pepper, green pepper, curry powder and cook it for 2 more minutes. Add the chopped pumpkin and the coconut milk and cook it till it gets soft. Add the cooked lentils and chickpeas and cook it all together for a few more minutes. Once all is cooked add the chopped coriander and it’s ready to be served!

Try it out, and let me know what you think, I tell you it’s amazing! 😉

Enjoy!

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Moderation is the key!

IMG_20141010_170335Hello everybody!

I have a little tip for you today. do you see this wonderful, delicious dessert on the picture? Well I ate it all…. and no I don’t eat things like this every day! Now maybe you ask yourselves now, but is this kind of food allowed in a diet? My answer is, yes BUT moderation is the key!

Everything in moderation! It’s important to have balance and have treat like this every now and then if you crave it. Otherwise you will go totally crazy, you will get out of control,  and eat the whole fridge :))

One thing I’ll say though, after I eat things like this heavenly dessert, the next day I eat extra healthy and clean!

Enjoy your life! Live it, and don’t restrict yourself too much!

Have a wonderful weekend! :*

How to Choose the Best Personal Trainer for You

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Hello everybody!

I am back with you again after a long brake. I wrote an article about some little guiding points which can help you to choose the best personal trainer for you.

If you want to lose weight, get healthy and/or build muscle, hiring a personal trainer can be a step in the right direction. A good trainer can help you set up a program that meets your goals and teach you the best way to exercise. 

Personal trainers are not just for Hollywood stars and the “rich and famous” anymore! Your personal trainer will motivate you, keep you on track and make sure your workouts are safe, enjoyable and effective.
Finding and choosing a trainer can be a little confusing or difficult for some people so here are some guiding points that you should consider when choosing your trainer!
1. May sound a little superficial but your personal trainers physical appearence is one of the moust important things about his knowledge, motivation and hard work. If he or she is not able to do it for him/herself why whould he do it for you?
2. Education! A personal trainer should be certified through a reputable personal training organization. The more education your trainer has, the better your workouts will be.
3. Experience. Make sure your trainer has experience, especially in relation to your goals. For example, if you’re a bodybuilder, you want someone knowledgeable in that exact area.
4. Nutrition. Your trainer must have a knowlegde about nutrition. We all know exercise without a healthy diet will not do the work. They are strongly linked together.
5. A good listener. A good trainer will listen closely to what you say and make sure he understands your goals.
6. Tracking progress: A good trainer will regularly assess your progress and change things if necessary.training styles
7. A good trainer should respect his/her job, should be informed about the new fitness trends, training styles machines etc.
8. Needs to be a good motivator! Most of the clients needs that little push from the trainer, when they feel a little lazy or without motivation.

So these are my thouths on this subject, I hope you enjoyed it (I know I made a few personal trainers very “happy” with this article)

See you very soon! :*

Tips on how to stay fit and avoid weight gain while traveling

mushroomsHey everybody, how are u today?

Lately I was travelling a little, so I wasn’t able to write…but now I am back with a very useful topic. What should we eat when we are travelling? It doesn’t matter if it’s a road trip or by plane, the point is we cannot eat our usual healthy cooked meals. People tend to crave junk food while travelling, so to avoid this I have some tips for you about what you should pack with you, to not to be tempted to eat those crackers, croissants, chocolate bars and sugary juices.

Traveling nowadays means waiting and waiting, and unfortunately this means we eat and drink. The reason we crave more those junk foods in the first place because of the stress that goes with travelling. The stress hormones fires up your body to crave those sugary high calorie foods. Just one Starbucks blueberry crumb cake and a coke (“just” 800 calories) and you are not even satisfied.

So here is your solution!

  • Near your things you should pack a banana, which is full of fiber, potassium, vitamins and it satisfies your hunger and your sugar craving. Other option could be an apple or any kind of fresh fruit.
  • Another good snack to pack with you are natural unsalted unroasted almonds. A pack of 40 gr is enough for you to not to feel hungry. Almonds are rich in proteins and healthy fats, so I can say it is a perfect snack.
  • My third option is a protein bar, but please look for one that provides a minimum of 20 grams of protein and nor more than 20 gr. of carbs. My favorite is the Quest bar, is one of the less processed and contains the fewest ingredients on the market.
  • The forth option in actually 30 gr of whey protein powder. You just buy a bottle of water and you shake it. Perfect if you feel hungry and thirsty as well.
  • Other option could be a trail mix containing natural unsweetened nuts and dried fruits, but pay attention, those are really high in calories, so do not eat more than a handful.
  • And the last but not the least on my list is water. Very important to drink a lot of water, especially when you are travelling by plane, and the air is so dry. Skip the diet drinks and sugar free “healthy” juices, water is your best friend 🙂

So these are my tips, hope I was helpful and hope you have a nice travel!

See you soon! :*

Guacamole – avocado dip

guacamoleHello everybody!

Today I have for you a very nutritious healthy and delicious recipe for those who love avocados.

The Guacamole  is an avocado-based dip that originated from Mexico. You can also use it as a condiment or salad ingredient.

Here is what you need:

  • 2 ripe avocados
  • 1 lime juice
  • 1 teaspoon minced garlic
  • 3 tablespoons of chopped fresh cilantro
  • 1 pinch ground cayenne pepper
  • 1 pinch of salt

Directions: 

In a medium bowl, mash together the avocados, lime juice, and salt. Mix in the cilantro, garlic and cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.

You can serve it with chopped vegetables like celery carrots, cherry tomatoes, but u can use it as a dip for tortilla chips too 🙂

 ¡Buen apetito! :*

Why is protein so important in our diet?

OLYMPUS DIGITAL CAMERAHello my dear readers!

I have something to share with you about  a question I’ve been asked a lot. My diet and supplementation. So here you go a little story about our best friend the Proteins! 🙂

Protein builds, maintains, and replaces the tissues in our body. Our muscles, organs, and our immune system are made up mostly of protein.

So protein is the building block for muscle and, since the body can’t store excess protein for later as with carbohydrates and fat, consistent intake throughout the day is needed in order to keep muscles strong and healthy. Consuming a higher protein diet can help you lose weight. Protein helps regulate appetite and cravings by enhancing the feeling of fullness for longer after a meal or snack.

Because it is recommended to eat protein frequently throughout the day, you might think this means you have to eat beef several times a day, but that’s not the case. Here is a short list of plant and animal protein sources:

Animal Protein

  • Fish (anchovies, calamari, cod, flounder, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi)
  • Shellfish (crab, lobster, oysters, shrimp/prawn)
  • Poultry and other meat (chicken, turkey, buffalo, filet mignon, flank steak, lean ground beef, fat-free ham, lean pork loin, top and bottom round of beef)
  • Dairy (milk, cottage cheese, yogurt, cheese)
  • Eggs
  • Supplements (whey, casein)

Plant Protein

  • Legumes (beans, peas, lentils, soybeans)
  • Vegetables
  • Grains
  • Cereals
  • Nuts & seeds

Supplements

Whey protein contains many essential amino acids that boost the immune system and promote overall good health. You can find it in dairy foods, but also as a supplement in powdered form. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water or juice.

Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slow-releasing protein, casein. This mixture provides a combination of fast and slow releasing proteins, which allows for complete coverage over two-and-a-half to three hour window between meals.

Protein shakes with some additional carbohydrate accelerate workout recovery. You can easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in protein but low in of bad fats.

10530911-1395068394-711095My choice:

As you know some time ago I got a package from a brand called MYPROTEIN, UK’s nr. 1 sports nutrition brand. They sent me some products to try them out, and I have to tell you I love their products.

I am a very busy girl, so I like the quick and healthy snacks throughout the day.

Immediately after a full night of sleep or a tiring workout, the body has little to no protein available to rebuild tissue. So if I have to run in the morning I just drink a tasty shake from MYprotein, my personal favorite is the Impact Whey Protein in strawberry cream flavor – you can purchase it here http://tidd.ly/ad8d69fe

Sometimes I like my protein shake denser, in this case I add some Protein Crispies http://tidd.ly/4824e202 – they are so so tasty and they fill you up for hours.

Another very important thing in my diet is the presence of greens and antioxidants.

I put a scoop into my smoothies from this delicious Total Nutri- Greens in Tropical flavor which is a blend of 22 different super foods – http://tidd.ly/83adc24b.

Hope you enjoyed this little presentation about the supplements from my diet, I really think you need good supplementation if you are working out on a daily basis.

 Have a nice day guys! :*

Best pre workout snack/ food ideas

 IMG_20130516_140615People interested in fitness want to know which are the best foods to eat before a workout and exactly when is the best time to eat them. Also there are lots of misconceptions about this subject, if we should or not be eating before exercising.

To optimize your performance, you need to eat. You should never eat too close to the time you will be working out, because your body needs time to digest the food. Exercise on a full stomach could cause digestive problems. Eating before a workout also prevents low blood sugar, which leads to light-headedness and fatigue. Also you don’t want to eat the wrong things before your workout. Choose foods that provide fuel for the body such as carbs and eat protein to help your body build muscles and supply nutrients to all of your cells.

Here are the best foods you can eat before your workout so you can fuel up the right way.

1. Peanut butter on apple

You get a good mix of natural sugars, plus the protein and good fats from the peanut butter which lower the foods glycemic index, resulting a slower release of sugars into your bloodstream. That’s how you can keep going harder for longer.

2. Whole wheat toast with sliced banana 

Before an intensive workout we need carbs. A mix of complex and simple carbs is the perfect combination. The whole-wheat toast with fruit gives you both types of carbs and they are super easy to digest. Bananas are perfect in raising potassium levels, which drop when you sweat a lot.

3. Greek yoghurt and mixed nuts

This combination of protein and carbohydrates will keep you going for hours. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest.

4. Fruit and cottage cheese

Cottage cheese has no lactose and is considered an excellent source of protein. Fruits like blueberries or kiwis provide the vitamins, minerals and antioxidants needed for your workout. If you need the extra energy for longer endurance, add a banana. Bananas have more carbs than most other fruits.

5. Oats/ oatmeal

Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. Oatmeal will boost your energy level and help you have a better workout. Oats also contain B vitamins, which help convert carbohydrates into energy.

6. Fruit smoothies

Fruit smoothies are high in carbohydrates and high-quality protein. They’re easy to consume and are rapidly digested. Try blending 1/2 cup plain, low-fat yoghurt  1/2 cup fruit and 1 cup fruit juice. You need to put fruits in your smoothies because the protein does not break down fast enough to become fuel for your workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.

What to avoid!

Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and could cramp up easily.

Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re working out.

Avoid overeating before you workout. These are all snack – not meal – suggestions. Eating too much can cause indigestion, nausea or even vomiting.