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 🙂

 

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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.

Unhealthy “health” foods

ImageThese particular foods can cause more harm in your fat loss goals than good.

The first of these is orange juice. People usually start their day with orange juice thinking it is good for them. The orange juice you buy from the market is very processed, pasteurized, and very denatured, and it is not necessarily natural. It has way too much sugar in it, and that’s going to raise your insulin level really high, and as you know insulin is a fat storing hormone. If you actually eat a hole orange is way better!

The second one on my black list is flavoured yoghurt.

Flavoured yoghurts are full of sugar, corn syrup, food colouring, artificial flavours  If everybody would replace the flavoured yoghurt with plain greek yoghurt they could loose 10 pounds in a month. Make your own flavoured yoghurt with plain greek yoghurt adding real fruit.

The third ”health” food is sugar free products.

There are lots of sugar free products that people buy and they think it’s healthy. Sugar free puddings, sugar free candy, sugar free crackers, sugar free biscuits and so on. It is important to look at the ingredients list and see with what kind of ingredient is the sugar replaced. 90% of the time is maltitol, sucralose, sorbitol and aspartame. People should know that maltitol spikes the blood sugar even quicker and higher than sugar. Maltitol also causes intestinal problems and  bloating. Sucralose can reduce your natural gut flora; it can kill the good bacteria in your gut. That can cause problems like acnes.  If you crave candy, try eating raw cocoa beans. If you crave sweets you can eat dry fruits, like dates, figs or dried apricots.

The fourth on the list is whole wheat.

People should not eat anything that has in it wheat, whole wheat, that means cereal, pasta, bread anything that has in it wheat! Everything has wheat in it is processed, like cereals, bread, pasta. Usually are filled with junk like artificial sweeteners, flavours  colours  preservatives. The whole wheat bread is actually died brown. Things like cereals   are sweetened with all kinds of sugars, artificial flavours and addictive chemicals. Other reason is that wheat disrupts digestion. When you eat wheat it can cause constipation, bloating. When you eat wheat it can de-gradate the little villi in your small intestine. The little villi are responsible to absorb nutrients. When you eat wheat it covers and shortens the villi. The other thing about wheat is that it’s a very addictive food; it increases your hunger and craving for it. When you stop eating bread or crackers or cereal you feel you are hungry for it all the time, it is because you are addicted to it. This happens because the gluten polypeptides cross the blood ring barrier, and they actually acting in your brain like opioid is.

The fifth unhealthy “health’ food is diet soda

Diet coke is obviously thought of as a diet food, it has the word diet in it. Diet sodas are the worst; we can call them chemical soups. When you drink these sodas, you have chemicals in your body; your liver has to detoxify them. Your liver plays also an important role in your metabolism. When your liver is overloaded with chemicals like diet coke and all the other stuff throughout the day, it’s too much, it can’t function well. It is bad for your body!

The sixth “health” food is margarine

People think it is healthy because of marketing. Is being advertised as “better than butter” The sad truth is that even low quality butter is healthier than any margarine. Margarine is very high in trans fatty acids, which are pure poison for your heart. Trans fats are man made hydrogenated oils. Trans fats are made by adding hydrogen to vegetable oil. The process involves using harsh chemical solvents, high heat, pressure and metal catalyst. Which are than deodorized and bleached. Once consumed, trans fats are very inflammatory inside your body. Also margarine increases your total cholesterol and decreases your  immune response. The butter can be a healthier version for you, if you consume in small amounts.

The next one is vitamin water.

First of all it is loaded with synthetic vitamins, these vitamins are not coming from the nature, they come from laboratories. Our body does not know what to do with a vitamin that came out of a laboratory. Near these vitamins, contain usually around 13 grams of sugar per serving; we know that for every 4 grams of sugar it’s one tea spoon. Consider that 3 tea spoons of sugar is enough to suppress your immune system for 4 to 6 hours.

The last but not least are the fitness/energy bars

Usually the number one ingredient is corn syrup, after that comes the partial hydrogenated vegetable oil, soy protein oils, artificial flavours and colours. So this is definitely not a health food either.

We all should avoid all these foods and replace them with fruits, vegetables and nuts. If you get rid of those foods, your body will respond properly by burning fat for energy and giving you a healthy lean body.

Be aware!!!