6 tips to get ready for the beach season

wpid-img_20150419_110946.jpgHello my dear readers!

Finally summer is just around the corner and I think everybody wants to be in the best shape for the beach season. This time of the year everybody is looking for speed diets, magic pills, reading articles about how to get a six pack in 4 weeks. You may find lots of trendy diets online, but you really have to be consistent to obtain what you want.

I made a top 6 most important things you should follow to obtain the body you want for summer. So if you want to lose those extra kilos, just follow these steps

  1. Water

Drink at least 3 liters of water per day. Lots of times I hear from my clients that they are so busy they forget to drink water. Lack of water can lead us to headache, but it can also give us a feeling of hunger, although we are not hungry. We need water to control our hunger, helps our metabolism work well, helps digestion and gives us energy.

  1. Proteins in your diet

Proteins are not just in protein bars and protein powder.  Meats, fruits and vegetables also contain good quality protein, vitamins and minerals. We need all these to obtain that toned and healthy look. Our meat consumption should be around 100-110 grams of meat per meal. You should choose chicken breast, turkey breast and fish.

  1. Vegetables

We should eat at least 100- 150 grams/meal. Although you should pay attention to some vegetables like chickpeas, beans, potatoes, lentils and corn. They are higher in carbohydrate, so you should eat them after your workout or leave them out while you diet. Eat instead a lots of broccoli, Brussels sprouts, zucchini, asparagus, spinach, cauliflower, pepper, cucumber, tomatoes, and eggplants. From all these vegetables you can make a wonderful dish.

  1. Carbohydrates

Don’t make the mistake of eliminating carbohydrates totally from your diet. Don’t be afraid of carbs, they speed up our metabolism, gives us energy and make us feel full. The point is to choose them right. Eat 30 grams/meal, 120 grams/day. Choose oats, brown rice, quinoa, buckwheat, millet and sweet potatoes.

  1. Healthy fats

These fats are a good source of fat that out body needs and also help us with weight loss. They help our brain function well and also have anti-inflammatory effect too. The best sources of good fats: olive oil, fish oil, nuts and nut butters, avocados and fish. We should eat around 15 grams of fats/meal.

  1. Fruits

Lots of people are surprised when I tell them about the sugar from the fruits. Unfortunately some of the fruits contain a very high amount of sugar. We should definitely not avoid fruits, but be careful with them.  You should eat them especially in the morning. You can eat some berries with your oatmeal, and an apple, grapefruit, kiwi or pineapple as a snack or after your workout.

+ 1 more tip

Everybody knows that a beautiful beach body can’t be obtained without exercising. If you really don’t have time to go to the gym, than try to do some workout at home.

Have a great day!

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Benefits of pomegranate

PhotoGrid_1422104140810Hello everybody!

Tip of the day!

Benefits of pomegranate seeds:

A pomegranate is a fruit that is very rich in nutrients which makes it quite popular around the world.

1. Pomegranates are often appreciated because they are filled with more antioxidants than green tea or acai berries.

2Helps to lose weight. People are finding that pomegranates have a natural property that provides you with additional energy and cleanse the body, making it easier to lose weight.

3. It also contains high amounts of vitamin K that helps to support bone health and vitamin B5 that helps the body metabolize, protein, carbohydrates and fats.

4. Boosts digestive condition. Pomegranate juice helps to secrete enzymes with anti-bacterial properties that aid digestion. You can also use pomegranate juice as a laxative to treat constipation.

5. Helps to reduce inflammation. The anti-inflammatory properties of pomegranates stems from its high vitamin C content that will help to manage asthma, sore throat, cough and wheezing.

Besides all these facts, it’s super delicious 🙂

Enjoy!

 

 

Get back is shape after the holidays with my customized meal/workout plan

beaHello everybody!

I hope you are all alright, happy and healthy after the holidays. I wish you again a very happy new year and the best in everything you plan for the future.

I know it’s kind of a cliche that “new year new me” but i think a new year can definitely be a new start in your life.

If your goal is to be healthy, fit and confident about your body I am here to help you.

I am your online couch 24/7, so if you are interested in a customized meal and workout plan for your body type, contact me and I will help you reach your goal.

Have an amazing day! :*

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

wpid-img_4834.jpg 

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! :*

Healthy breakfast

mushrooms

Good morning my dear readers!

Today I have for you an easy healthy delicious breakfast. I wrote a lot’s of time about the importance of eating breakfast every day before you leave your house. Breakfast is the most important meal of the day, it gives you energy and you will feel less hungry in the late afternoon or in the night .

I made this breakfast for Valentine’s day, I think it’s obvious enough 🙂

Here is what you need:

  • 200 gr cottage cheese
  • 1 tablespoon of honey
  • 1 tablespoon of goji berries
  • 1 tablespoon of sunflower seeds
  • 1 tablespoon of shredded coconut

I think it’s simple enough and  you need 2 minutes to prepare it.

It is a great breakfast, it has lot’s of protein from the cottage cheese, healthy fats from the seeds and some complex carbs from the berries.

Have a wonderful week! :*

Why is sugar so bad for us?

Red-marmalade-sugar-heart-shaped-candy-food-sweet-dessert_2560x1600

 

 Hello my dear readers!

Today I’m writing about a very commune topic, as you saw in the title, about SUGAR.

Everybody knows sugar is bad for us, but if you ask them why is so bad for our health people have just one answer: it makes us fat. Well it’s a little more than that…. So just pay a little attention and read 🙂

 First of all what is sugar?

When we talk about sugar we are mainly referring to refined sugars. The well known, granulated white sugar comes mainly from sugar cane or sugar beet plant.

In its raw state, cane sugar is a dark coloured, thick syrup known as black molasses. It is this syrup which is refined to produce the clean looking granulated form we all know. So from plant to granular form involves several chemical processes. Going through this chemical process the final product, the table sugar, has NO NUTRIENTS, NO PROTEIN, NO HEALTHY FATS, NO ENZYMES, NO VITAMINS, NO MINERALS. Contains just some empty and quickly digested calories, which actually pull minerals from the body during digestion.

Here is a short list of why sugar is bad for you:

Sugar is Highly Addictive

Like abusive drugs, sugar causes a release of dopamine in the reward centre of the brain. The problem with sugar and many junk foods is that they can cause massive dopamine release… much more than we were ever exposed to from foods found in nature. The “everything in moderation” message may be a bad idea for people who are addicted to junk food, because the only thing that works for true addiction is abstinence.

Not the fat, BUT the SUGAR is that raises your cholesterol and gives you heart disease

For many decades, people have blamed saturated fat for heart disease, which is the #1 killer in the world. However new studies are showing that saturated fat is harmless.  Studies show that large amounts of fructose can raise triglyceride and raise blood glucose and insulin levels and also increase abdominal obesity.

 Sugar suppresses the immune system

When you eat a big dose of sugar, like a bottle of Coke or a candy bar, you temporarily tamp down your immune system’s ability to respond to challenges. The effect lasts for several hours, so if you eat sweets several times a day, your immune system may be perpetually operating at a distinct disadvantage

 Sugar raises insulin levels

An influx of sugar into your body will have a fairly predictable result: Your blood sugar levels will rise up.  Shortly after, your pancreas will release a bunch of insulin to help clear sugar from your blood into your cells. As blood sugar levels go down, insulin levels return to normal. But when you eat a lot of sugar, you’re constantly calling for insulin. Over time, it takes more and more insulin to get the job done. Eventually, your pancreas may just stop responding to the call. So you become an insulin-dependent diabetic. And along the way, exposing your cells and organs to chronically high insulin levels accelerates the ageing process

 Sugar promotes inflammation

Eating sugar foods can fuel excessive, inappropriate inflammation that serves no useful purpose and actually promotes ageing and disease. Cutting back on sugary foods will help you avoid excess inflammation

Stresses the Liver

When we eat fructose, it goes to the liver. If liver glycogen is low, such as after a run, the fructose will be used to replenish it. However, most people aren’t consuming fructose after a long workout and their livers are already full of glycogen. When this happens, the liver turns the fructose into fat. Some of the fat gets shipped out, but part of it remains in the liver. The fat can build up over time and ultimately lead to Non-Alcoholic Fatty Liver Disease.

Sugar contains no essential nutrients and is bad for your teeth

You’ve probably heard this a million times before, but it’s worth repeating.

Added sugars (like sucrose and high fructose corn syrup) contain lots of calories with NO essential nutrients.

For this reason, they are called “empty” calories.

When people eat up to 10-20% of calories as sugar, this can become a major problem and contribute to nutrient deficiencies.

Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth.

The list could go on and on…..

So, what the scientist recommend?

We all know it’s hard to totally cut out sugar. What they are recommending is to be aware of the amount of sugar you are putting into our body.

Eat real or whole foods, like vegetables, meat, seafood, fruit and nuts. This ensures there are no hidden sugars.

Minimize your intake of processed or fast foods.

If you have to buy processed foods, read the food label!!

Don’t forget!!!!! SUGAR is everywhere

  • Bread
  • Pastry
  • Fruit juices
  • Milk shakes
  • Yoghurt
  • Mayonnaise
  • Peanut butter
  • Ketchup
  • Cereals
  • Salad dressings and so on!

But it is not enough that there is sugar in everything, we also like to add sugar to our tea, coffee, top our fruit in sugar and cream, soups, pancakes etc.

Try to eliminate processed sugar from your diet, if not, than try to replace them with natural sweeteners, like natural raw honey, natural stevia, raw, black molasses or natural maple syrup.

Remember!!

When you consume sugar, your body has two options on how to deal with it:

  • Burn it for energy
  • Convert to fat and store it in your fat cells

Depending on your genetic predisposition, your body might be better equipped to process sugar as energy, or you might be more likely to store it as fat.

Hope I gave you some new information on this addictive sweet “substance” called SUGAR 🙂

Have a great night  :*