Tag Archives: loose weight

Low carb bread sticks (Keto/paleo)

Posted in Recipes by

img_7473Hello everybody! How are you today?

I have a great snack recipe for you. It’s a crunchy and super tasty bread stick, that you can have with your favorite dip, or just by it’s own.

The recipe I have it from the Keto diet app, and I have to admit it’s the best recipe I found.

Here are the ingredients:

  • 1 cup almond flour
  • 1 cup flexmeal
  •  1/4 cup coconut flour
  • 2 tbsp psyllium husk
  • 2 tbs chia seeds (grounded)
  • 1tbs salt
  • 1 cup water

Instructions:

  1. Mix all the ingredients
  2. Leave it in the fridge for 15-20 minutes
  3. Preheat the oven to 350 F (175 C)
  4. Wet your fingers and roll&press the dough to form breadsticks
  5. Place on a baking sheet, brush them with egg yolks and sprinkle with rosemary, hempseed, salt, chia seeds
  6. bake for 15-20 minutes, until crispy
  7. Enjoy the with salsa, guacamole, BBQ sauce!

img_7474

 

 

About my detox experience featuring JUICEit

Posted in Nutrition Tips by

IMG_20150305_013308Hello my dears! I wanted to write about a detox diet, or cleanse some time ago, first of all because a lots of my clients are asking me what is my opinion about it, is it ok to try it, is it safe, is it healthy. Second because I wanted to try it first and tell you my own experience. JUICEit made this experience possible.

They are a Company based in Bucharest. Their juices are 100% natural, cold pressed and delicious. All their ingredients are local, fresh and in season. The juices are made daily and sent for their clients all over the country in the next day. More info about the company here.

Firstly let’s see what a detox is.

A juice fast is a type of detox diet or cleanse that involves consuming raw vegetable and fruit juice and water for a short period of time. It is considered one of the more rapid methods of detoxification due to the reduced food intake and absence of solid food.

A typical juice fast lasts one to five days. Consultation with a health care professional is recommended, particularly for fasts lasting longer than three days or for anyone with a health condition.

Why do we need to detox?

The point of detoxing is to get rid of toxins from your body. Detoxes may shift you away from bad habits like too much coffee, alcohol, sugars and fatty foods, and help to adapt to healthier habits after you’re done

Benefits of juicing

A juice cleansing is a great way to give our bodies the break they deserve while also keeping ourselves energized and nutritionally sated. Juicing helps you absorb all the nutrients from the fruits and vegetables.

A few days of juicing can help you with

  • Concentration
  • It gives a glow to your skin
  • Reduces cellulite
  • help your digestive systems function
  • boosts your energy level
  • helps you with sugar cravings
  • helps people with high blood pressure

IMG_20150305_102752My experience with JUICEit

First rule, before you start a detox diet, pay attention on what you eat 2-3 days before. Try to avoid fast foods, alcohol, sweets and coffee.

Rule nr 2. Consume only juices and water. I received 6 bottle of 500 ml each for the whole day of juicing. These juices are specially created to give your body the nutrients and vitamins for the whole day.

Rule nr. 3. Every morning before you start your day, drink a glass of water with fresh lemon juice. When you feel like snacking, drink a tea.

Rule nr.4. A detox plan can last from 1 day up to 5 days, but for a person who never did this kind of cleanse, they recommend the 3 day detox program. You will receive your 6 bottles, all of them will have a number on it (for you to know which one is next).

Rule nr.5. After you finish your detox plan, the company recommends to not to get back on an unhealthy lifestyle immediately. For the first 2 days after the detox try to eat as clean as possible, mostly salads and fruits.

IMG_20150227_130045_1JUICEit offered me the NEW YOU detox program and I have to tell you it was a great experience. Being a very active person, I work all day with my clients doing personal trainings and also teaching aerobic group classes I really need to nourish my body the best way possible.

My first juice components were: lemon, ginger, goji berries, cayenne pepper, agave syrup and filtered water. It was very spicy and energizing, perfect for the morning.

The next juice components: spinach, celery, cucumber, parsley, ginger, lemon and kale. I think this was the less tasty one of all, but I drink it without any problem.

The third juice: grapefruit, pineapple and mint. This one was one of my favorite. I adored this mix of flavors and I felt super fresh after. This was the drink before my aerobic classes.

The forth juice: spinach, pineapple, celery, cucumber, ginger, mint and kale. I had this drink during my classes. I have to tell you after this drink I felt super hungry. Maybe because I had 3 heavy classes, cardio, circuit and functional training. I think it’s normal to feel hungry. I have to admit I ate 2 kiwi fruits after the training.

The fifth juice ingredients: beetroot, carrots, apple and sea-buckthorns. After drinking this juice I still felt hungry, so I opened the 6 bottle. It was only 8 o clock in the night.

The last juice: cashew nuts, agave syrup, dates, vanilla powder, cinnamon, banana and filtered water. This was far the best tasting juice. It was like a banana ice cream shake.

In the night around 10 o clock I ate some baby carrots and green salad. I really tried to focus on and not to cheat on this one day of detox, but training so hard I think it made it almost impossible.

The day after I really felt energized, fresh and my belly was so flat, not that it won’t be flat all the time :)) hahaha

I recommend this program to everybody, who wants to recharge his/her batteries before spring is here. I definitely believe that you can lose weight by doing this program for 3 days, before an important event like a photo shoot or to fit in a nice dress or wedding or vacation.

Hope you liked this little review and you will try it yourself, I tell you it worth it! 🙂

Baked peppers with capers and olives

Posted in Recipes by

wpid-mushrooms.jpgHello everybody!

Today I have for you a super easy and delicious italian dish. If you are going to visit italy soon, definitely try them, if not, you can make it at home.

Here is what you will need:

  • 2 red pepper
  • 1 tablespoon of capers
  • 1 tablespoon of black olives
  • grated parmesan cheese
  • a clove of garlic
  • extra virgin olive oil
  • salt and pepper

Instructions:

Cut the peppers in small pieces, put some olive oil in the pan and start to grill them on low heat with the garlic. After 10 minutes put some water on them and let them boil till they get soft. When they are ready put some salt and pepper and a little virgin olive oil. Mix in the halved olives and the capers. Put them back on the fireplace for another-5 minutes. At the end add some grated parmesan cheese…and your dish is ready.

You can serve it with any kind of fish or cheese, or just eat is simply like this.

Have a good appetite! :*

Top reasons why your workout is NOT working

Posted in Fitness Tips by

bea_blHello everybody!

We all went through these little mistakes in our fitness journey, wanting to see results after the first day in the gym or having to big expectations. No matter how much we hope, workout results will never appear overnight. But there are a few things in your routine that you can change to speed up the time it takes to reach your goals. Read these tips below to find out why your work out is not working.

  1. You are not paying attention on your nutrition

Exercise is necessary, but if you’re not eating a healthy and nutritious diet, you could be setting yourself back. Even if you’re doing all the right exercise routines, nothing can out train a poor diet. Remember weight/fat-loss is 80% diet, and 20% exercise. So the next time you walk out of the gym, think twice of what you going to eat after!

  1. Miscounting Calories

We all love to watch the number under “Calories Burned” increase on the exercise machine at the gym, but you can’t rely on that number too much. Fitness machines are only estimating how many calories you have burned. This is because people burn calories and fat at different rates. When we see on the machines that we burned lots of calories, somehow we allow to ourselves to eat more, or eat not so healthy food, because already “burned” those calories.  So pay attention and don’t let your mind trick you!

  1. Not drinking enough water!

One of the most essential things you can do during your workout is hydrate! When you work out, your body is depleting nutrients while you sweat, so it is extremely important to replenish those nutrients by hydrating. Even though sports drinks may taste better, they are also filled with sugars. Water is always the best way to go!

  1. Doing The Same Fitness Routine

Try to change your workout routines! Not only does it give certain areas of your body a rest, but it also makes your work outs more fun and exciting. Try exercising with a partner or friend, so have someone to push you through your workout. Fitness classes are always a nice challenge. Try out something new like dance classes, jump classes or yoga, when you get tired from the weights room!

  1. Focusing On One Area

We all know about those girls who are doing just cardio, running/ walking on the treadmill, or guys with big upper body and slim legs, this is because they focus only on the same body parts. For best results, focus on exercises that target multiple parts of your body at once, like lunges or squats! If you are going to focus on one area per day, make sure you switch it up next time.

  1. You are doing too much cardio

Cardio is great for getting the blood flowing and burning calories, but TOO MUCH cardio won’t help you gain any definition. A good workout routine consists of a combination between strength, resistance, cardio, and flexibility training. Incorporating workout routines that involve weights, and using your own body weight, can help tone muscles and give definition. This is how you achieve a lean and sculpted body.

  1. Not Getting Enough Sleep

One of the most important things to remember is your body needs rest. Even if you can’t sleep 8 hours per night, try to get as much as possible. Resting is especially important after a hard workout, to ensure your muscles have enough time to repair, and for your body to replenish energy. Recovery also speeds up your metabolism, and is absolutely essential for great results!

Hope you will pay more attention next time you work out.

Have a great weekend! :*

Foods Highest in Carbohydrates (that you should avoid)

Posted in Fitness Tips, Nutrition Tips by

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! :*

What you need to know about carb cycling

Posted in Fitness Tips, Lifestyle Tips, Nutrition Tips by

carb cycling picHey everybody!

I have some informations for you today, about a diet plan called carb cycling, which is one of the most effective diets used by body builders and fitness personalities. This article may be a little longer than other articles I used to write, but trust me it worth your time.

Carb Cycling is a low/no-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption.

Most people have the misconception that consuming low carbs on a daily basis for long periods of time is good for them. You cannot eat that way forever. Your body needs carbs for its daily functions. They deplete your energy and strength and are not the best method when attempting to lose body fat and retain muscle.

There are also those individuals who preach high carb diets. While high carb diets help to speed your metabolism, they are not ideal for weight-loss or reduction of body fat as we know, for weight loss the body needs to be in a  calorie deficit.

This is where carb-cycling comes in. Carb cycling is an in between type method that will give you the benefits of both a low and high carb diet which allows you to hold on to the muscle you already have and shed body fat.

This type of diet will also help you maintain your sanity, strength, and energy.

So let’s see how this diet works

Carb cycling works by giving your body the fuel it needs to increase your metabolism and create a calorie deficit to increase fat loss.

There are typically three types of days when carb cycling:
high-carb days
low-carb days
no-carb days.
These days are rotating between them.

Generally the most common carb cycling approach used is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low-intensity training days. This plan is usually based on eating 5 smaller meals per day, 3 meals and 2 snacks (healthy ones)

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats.

Here’s why:

  • Protein builds and maintains muscles and these muscles burn calories like. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
  • Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also very important for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady
  • Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling?

On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! So it tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

Occasionally, you may feel hungry on your Low Carb days. This is because you’re avoiding starchy carbohydrates which fill you up fast and contain a lot of calories.

In these cases you can add more protein and vegetables to your meal. There’s no harm in eating an extra chicken breast or more salad.

Here is the list of the approved carbohydrates:

  • Brown rice
  • Oats (Slow Cooked Preferred)
  • Sweet potatoes
  • Spelt whole grain
  • Starchy Veggies (corn, peas, etc.)
  • Beans/Legumes

Approved Yet Limited Carbohydrates

  • Whole-wheat pasta
  • Whole grain breads, pitas, etc.

Approved Lean Protein Sources (A)

  • Chicken (white meat)
  • Turkey (white meat)
  • Tuna Fish (can), natural, no oil
  • Fish (flounder, tuna, salmon, shark)
  • Shellfish (all types)
  • Protein (preferably whey post workout, and casein before bed; must be low-carb)
  • Lean beef (including lean cuts of steak)
  • Cottage Cheese (0 or 1% fat)
  • Egg whites (egg beaters)

Approved Higher-Fat Protein Sources (B)

  • Chicken (dark meat)
  • Turkey (dark meat)
  • Eggs (half whites, half whole eggs)
  • Steak and other meats
  • Cottage Cheese (Whole Milk)

Fat Sources

  • Almonds, wallnuts, nuts, peanuts (or nuts natural butter)
  • Flax Oil
  • Cod Liver Oil
  • Hemp Seed Oil
  • Olive Oil

Water Consumption
In short, you can never have enough. The ten 8-ounce glasses per day recommendation is the minimum. You should drink at least a gallon (3.5-4 liter) per day

Here is a weekly cycle that should work nicely for most:

Monday = No Carb
Tuesday = Low Carb
Wednesday = High Carb
Thursday = No Carb
Friday = Low carb
Saturday = High Carb
Sunday = Low Carb

The carb cycling diet is easy to maintain, and because you cycle on and off carbs, the body does not plateau like it would on a prolonged low carbohydrate diet.

Carb cycling speeds up metabolism and gets your body to efficiently use up fuel while sustaining muscle and burning off body fat! Use a carb cycling diet along with a consistent workout plan!

Hope you enjoyed it! Have a beutiful day! 🙂

One year anniversary Giveaway winner!

Posted in Giveaway by

mushroomsHello my readers!

I hope you are heaving a great day. As I mentioned in my last post that I will have a giveaway sponsored by Myprotein and Bodyenergyaction. You just had to answer my simple question, share my post and like my Facebook page and also Myprotein’s Facebook page.

Most of you would like to see more healthy recipes and fitness videos, so I will work on these 🙂

The winner of this Giveaway is Anita from anitasworlds blog. Congrats to you girl, pls contact me for the details.

Have a great day everybody, don’t be sad if you did not win, more Giveaways to come! :*

The only vitamins I take

Posted in Fitness Tips, Nutrition Tips by

PhotoGrid_1397047738714Hello my dears!
You know I love to eat healthy food, I think it’s the best thing you can do to your body. The best way to get all the nutrients is to eat as natural as possible, without processed foods and chemicals. Sometimes even if we eat all the good things we still need a little boost, and this is the time when vitamins and supplements come in our help. The only vitamins I take are the cod liver oil soft capsules which are a high quality source of Omega 3 and its active fatty acids http://tidd.ly/24fa01a2
Another great supplement is the green tea extract which is a highly effective antioxidant that has been used in Chinese herbal medicine for thousands of years http://tidd.ly/f773429f
And some multivitamin http://tidd.ly/26023e1f for more energy!
These all are from the company Myvitamins.com, check them out they are very effective and high quality products.

Have a beautiful day!

 

Why is protein so important in our diet?

Posted in Fitness Tips, Nutrition Tips by

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! :*

Why we crave unhealthy/junk food? And what can we do about it!

Posted in Nutrition Tips by

PhotoGrid_1393584280165Hey everybody! Welcome back!

Today I have an article for you on how to stop craving unhealthy food, and how to eliminate them from your diet.

We all want to feel and look great, that’s probably why you are reading my blog, because you want to learn how to improve your physical self. I think a huge portion of feeling and looking good is being comfortable in your own skin and being the best person in the best shape that you can be.

Heaving a healthy and strong body it comes down to 2 things: what you eat, and how much physical activity are you doing.

It’s just that simple, there are no magic pills there are no short-cuts, you just have to eat the write things, and exercise, to have a beautiful toned body.

We know that junk food is unhealthy. Most of us know that poor nutrition is related to heart problems, high blood pressure, and a lots of other health problems. But if it’s so bad for us, why do we keep doing it?

Why We Crave Junk Food so much?

According to Steven Witherly, a food scientist who has spent the last 20 years studying what makes certain foods more addictive (and tasty) than others, when you eat tasty food, there are two factors that make the experience pleasurable.

  1. There is the sensation of eating the food. This includes what it tastes like (salty, sweet etc.), what it smells like, and how it feels in your mouth. This sensation is called “orosensation”—it is super  important.
  1. The second factor is the actual macronutrient makeup of the food—the blend of proteins, fats, and carbohydrates that it contains. In the case of junk food, food manufacturers are looking for a perfect combination of salt, sugar, and fat that excites your brain and gets you coming back for more.

There are a range of factors that scientists and food manufacturers use to make food more addictive.

Memories of Past Eating Experiences 

When you eat something tasty (biscuits, chocolate cream, cakes or a bag of potato chips), your brain registers that feeling. The next time you see that food, smell that food, or even read about that food, your brain starts remember the memories and responses that came when you ate it. These memories can actually cause physical responses like salivation and create the “mouth-watering” craving that you get when thinking about your favourite foods.

Food companies are spending millions of dollars to design foods with addictive sensations.

Rapid Food Meltdown

Foods that rapidly vanish or “melt in your mouth” signal to your brain that you’re not eating as much as you actually are. In other words, these foods literally tell your brain that you’re not full, even though you’re eating a lot of calories. The result: you tend to overeat. If something melts down quickly, your brain thinks that there are no calories in it . . . you can just keep eating it forever.

Dynamic Contrast

Dynamic contrast refers to a combination of different sensations in the same food. Foods with dynamic contrast, for example crunch followed by something soft or creamy and full of taste. This rule applies to a variety of our favorite food structures—the caramelized top of a creme brulee, a slice of pizza, or an Oreo cookie.

 How to stop craving junk food?

The good news is that the research shows that the less junk food you eat, the less you crave it.  If you can find ways to gradually eat healthier, you’ll start to experience the cravings of junk food less and less.

Here are some strategies that can help you:

  1. Remove temptation

Just get rid of it, and remove all temptation from your home. To keep yourself from buying more, never go to the grocery store while hungry. When you have only healthy foods to eat, you’ll make healthy choices. When you do get a craving, it’ll be too much bother to go to the store for a candy bar.

  1. Healthy substitutes are a must!

If you are struggling with a craving and have to have it, try something of the same consistency or in the same food group that is a much HEALTHIER option! If you crave chocolate try to eat a small piece of dark chocolate (80-90 % cocoa), if you crave ice cream, make yourself a banana/ strawberry smoothie, you can switch your salty nuts to raw nuts, your salty, greasy popcorn to a home-made popcorn with just a little olive oil, switch your French fries to oven baked sweet potatoes and the list could go on.

  1. Avoid Boredom

Keep yourself active and busy, so you’re not always thinking about just food. There is a lot more to do than eat.

  1. Drink plenty of water!

You know I always repeat this, but it is so so important! The water intake recommended does NOT include the water you receive from food or coffee. If you feel thirsty, this means you are already dehydrated – and dehydration can often be confused with hunger. Keep always in sight a large jug of lemon favored water, chilled herbal tea if you don’t like plain water. If it’s in front of you, you’ll drink it.

  1. Reward Yourself!

Permit yourself a treat from time to time, as you establish new habits. Just be sure a treat is exactly that, just a small taste! One or two cookies, not an entire bag. If you think you cannot stop at two pieces, purchase a small package, so that is all there is. A “cheat-day” is a day in which you are permitted to have such a treat. It does not mean you can cheat all day long!

So, these are my tips for today; I really hope you can pick out the essence of the things I wrote down. We know that everybody is different; some people have faster metabolisms than others, and therefore might not be affected so much by food physically. However, food also affects us mentally. When we have proper functioning cells, we start feeling better, happier & more energized than if they were malnourished.

I hope you find this article helpful, please feel free to comment and send me your feedback.

Have a great day, and see u very soon :*