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! :*

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Foods Highest in Carbohydrates (that you should avoid)

wpid-photogrid_1405676669108.jpg Hello my dear readers! 🙂

I have something for you today, an article about some carbs you should avoid especially if you try to maintain your 6 pack in the summer :))

Carbohydrates are found in almost all living things and play a very important role in the proper functioning of the immune system, pathogenesis, blood clotting, and human development. A deficiency of carbohydrates can lead impaired functioning of all these systems. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Below you can read a list of foods highest in carbohydrates, almost all these foods should be avoided.

#1: Fructose and Granulated Sugar

Fructose and granulated sugar represent a pure refined carbohydrate and are indeed 99.999% carbohydrate with practically no fats, proteins, minerals or vitamins. These refined sugars should be avoided, they are nothing but  empty calories.

#2: Sugary Cereals

Most cereals which come in a box are packed with sugar, this is even true for those that claim to be “whole grain”. Read the label on the back of the box, some of these foods are 90-93% carbohydrate. In contrast, the cereals which you prepare at home like oatmeal and rye can contain 10-12% carbohydrate, with far more vitamins and complex carbohydrates that are better for your body.

#3: Dried Fruits (Apples, Prunes, Dates)

Lot of persons being on a diet are not aware of the fact that dried fruits like apples, prunes(plums), bananas, and dates are all high in carbohydrates and calories. These foods are high in dietary fiber and several vitamins. It is ok to consume them in moderation to help satisfy sugar cravings. BUT, for the long term, it would be best to limit these foods. Dehydrated apple, prunes, and bananas are 88-90% carbs, dried peaches and apricots are 83%, raisins are 79%, and dates are around 75% carbohydrate.

#4: Low fat Crackers, Rice Cakes, and Potato Chips

The large majority of low fat products and snacks on the market have high carb levels to keep items tasty. Low fat crackers, rice cakes, and potato chips are 81-83% carbohydrate. For purposes of comparison honey is 82% carbs. Be sure to consult labels on any low fat products before consuming.

#5: Flour, Cakes, and Cookies

Flour and it is derivative products, usually cakes, cookies, waffles, corn tortillas and breads are all high carb foods. Also pasta is included in this category. Cookies and cakes can get up to 84% carbohydrate, and most flours will be 70-78% carbohydrate.

#6. Starchy Vegetables

Peas, potatoes, corn squash, and corn can contain up to 30 grams of carbohydrates per cup. Choose green leafy vegetables or broccoli instead.

#7. Pizzas

The amount of carbohydrate in pizza depends on the thickness of the crust, and people often create ultra-thin-crust pizzas in order to cut back on the carbs. Depending on the toppings and thickness of the crust, pizzas tend to be 22-30% carbs.

#8. Fruit juices

If you drink your fruit instead of drinking it, you miss out the fiber, that lowes the glycemic impact of the food. Most of the time people donàt just drink a half cup of juice (that equals one serving of fruits). Pay attention on your portions!

#9. Salad dressings, hot sauces

Dressings and sauces can be as much as 35% carbs, and low fat dressings are often sweetened to 32% carbs or more. Try to avoid them as much as possible!

#10 Sweetend, flavoured yogurts

For example, a 250 ml (8 ounce) serving of low-fat fruit-flavored and sweetened yogurt can contain as much as 47 grams of sugars. This amount of sugar is equivalent to almost 12 teaspoons of sugar. Mixing plain yogurt with berries is the best way to enjoy fruit-flavored yogurts without overdosing on sugar.

I hope you enjoyed, see you soon! :*

How to get back in shape after the winter holidays

Hello my dear readers!

I want to wish you again a very Happy New Year! May all your wishes come true, I really can’t wish you more than this! 🙂

I hope everybody is ok, in a good health full of positivity and energy!

Christmas and New Years are by far the best holidays of the year! You eat and drink lots, you get gifts, and you have tons of fun. For most, the last thing on our minds is putting on weight. Once all the festivities are over however, getting back physically to where you were before the holiday period can be a difficult task.

So, please!!!! Don’t feel guilty about the over indulging- you have to let your self go some time. If you’ve put a little weight on, don’t worry! Be positive and go hard!

I was on vacation for 2 weeks, so for me today is the first work day of the year! I really love the holidays, staying all days with friends, sleeping till noon, travelling, but somehow I’m glad to be back on track!

Today I am going to write about a very common subject that you guys and my clients and friends ask me all the time. How to get back in shape after the Christmas holiday?

Here are some tips that will help you get that little excess fat off you in no time. 🙂

Drink lots of water!

Drinking large quantities of alcohol is bad for your health. Alcohol contains many calories and also causes dehydration. To make up for your holiday alcohol consumption, drink plenty of water. Your skin, kidneys and many others organs will benefit. What’s more, drinking water makes you feel fuller:  if you drink more, you will eat less!

Drinking more water flushes out excess sodium to help you quickly de-bloat, and it get things moving in your digestive system. Aim for 2 to 2.5 litres a day (about 8 to 10 cups).

Start Eating on Schedule

Eat breakfast within an hour of waking up and eat again every 3 to 5 hours. Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your metabolism; regulate your blood sugar and insulin levels. Please DON’T starve yourself because it won’t get you anywhere! Eating too little forces your body to switch into conservation mode and burn fewer calories. Under eating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down. Eating enough and at regular times is key.

Cut back on carbs, but DON’T cut them out completely!

Eliminating carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back.

So replace the refined carbs with veggies and complex carbs! Refined carbs like white rice, white bread, sugar, pasta) will get stored in your body as fat if you do not use them as energy right away! For example instead of eating beef with white rice you should choose broccoli instead of rice.

Get plenty of sleep, relax, and don’t forget to exercise

It’s time to get back on track. Treat yourself to a good night’s sleep. You’ll feel rested and have more energy to take on the new challenges of the New Year. Avoid unnecessary stress and find ways to relax (yoga, meditation or just going out to the movies!). Gradually start to exercise again. Physical activity will bring balance and energy back into your life.

Do some cardio!

Running, bicycling, walking, swimming…anything that gets your heart rate up for an extended period of time is what will really start melting away at those extra pounds. Circuit training and high intensity training is also great because it can involve lighter weights but keeps you constantly moving.

Be consistent!

If physical fitness is a lifestyle it has to be just as important as brushing your teeth every morning.  You will have days where you are tired, worked late at the office but these are not reasons to stop with your program.  It’s all about mindset; do not give yourself a way out.

Never Quit!

It’s just that simple.  Never, ever, under any circumstance quit.  It’s not an option!!!  Success is your only possible outcome.

 So these are my 7 simple tips to get back in shape! Hope you enjoyed it, now let’s get started!!!

 Have a great day everybody! :*

15 Simple, Effective Tips for Losing Weight

IMG_9409-bwHello everybody!

How are you today? For me this weekend is about relaxing and staying inside. Outside is starting to be cold, I think winter is officially here.

At this time of the year, with the holidays and vacations everybody is tempted to eat more, drink more.

So today I have for you a list of some simple and effective tips on how to lose weight or how not to gain weight 🙂

Here is the list:

  1. Low fat foods aren’t guaranteed to make you lose weight – you also have to look at the total number of calories you consume over the course of a day.
  2. Don’t skip breakfast. Eating a meal first thing means consuming 5% fewer calories throughout the day, American researchers have found.
  3. Eat goat’s cheese instead of regular cheese. It contains 40 per cent fewer calories than the cheese made from cow’s milk.
  4. Don’t confuse thirst and hunger. Drink a glass of water when you feel cravings.
  5. If you decide to eat nuts for a snack, then you should select nuts in their shells, including walnuts and peanuts. It will take a longer time to peel off the shells, this will lead to less food consumption.
  6.  Eat muesli two hours before working out to boost fat burning while you train. Slow to digest, muesli takes longer to get through your system, so is less likely to be turned into fat and still gives you a good energy boost.
  7. Chew gum. Sometimes just chewing something with negligible calories in it is all it takes. If you can handle it, chew a piece of gum for one hour. Remember to opt for the sugar-free variety.
  8. On nutritional labels, look for words such as fruit juice concentrate, honey, golden syrup, sucrose, glucose, dextrose, palm sugar, maltose and corn syrup. Why? They’re all forms of sugar.
  9. Find exercise that you enjoy doing. If you don’t like it, you won’t stick with it.
  10. Do not eat three large meals every day. You can easily take in too many calories, resulting in more difficult weight loss. Eat five or six small meals instead
  11. Chewing your food thoroughly will not only make digestion easier, but will allow your body time to recognize when it is actually full, this preventing overeating.
  12. Getting up and away from your desk at work for five minutes every hour will burn 200 calories a day!
  13. Do not skip meals. Your body will revert to starvation mode and store even the tiniest amount of fat content in what you subsequently eat, causing you to slow down your metabolism and put on weight
  14. Start eating chili pepper sauce. These spicy peppers are highly flavourful, and they also give your metabolism a jump-start. As a result, your body will be able to burn more calories. Chili pepper can be used on many foods, including poultry dishes and eggs.
  15. Workout while you are on the phone. Do not sit down when you are having a phone conversation; walk around when doing it. Just get your body moving, and you’d be surprised at how much those calories will add up.

What do you think of these tips? are they helping you? I think yes 🙂

Comment down below.

Have a great day! :*