Tag Archives: nutrition

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!

 

7 things that slow down your metabolism

Posted in Fitness Tips, Lifestyle Tips, Nutrition Tips by

sittingAccording to the dictionary, metabolism is a chemical processes occurring within a living cell or organism that is necessary for the maintenance of life.

We all know people who can eat all day and not gain a single pound. These people have good — or fast — metabolisms. Then there are the people that have one unhealthy meal and have to run for a week straight to burn it all off. These are people that tend to have a slower metabolic rate.

The faster your metabolism, the more calories you burn. And just like there are ways to speed it up—by working out, for instance—certain habits can also slow it down.

Metabolic rate is also affected by several factors including age, weight, and genetics.

If losing weight is your goal, avoid these metabolism-slowing mistakes:

1. Eating too late in the morning

Skipping breakfast is one of the worst things you can do for weight loss since it causes your metabolism to slow down. When you don’t eat, the brain sends a message to the rest of the body to conserve energy, signaling it to hold onto the stored fat that you’re trying to get rid of. Eating within an hour of waking sparks the metabolic process called thermo genesis that turns the food you eat into energy. So choose a high-protein breakfast. Make sure to eat throughout the day to maintain blood sugar levels since any drops can cause the body to burn muscle for fuel.

2. Not eating enough

It is important to snack often and never miss a main meal. As stated before, getting your body in a proper eating schedule is critical for maintaining a healthy metabolism. Also, when you skip out on meals, your body puts itself into “starvation mode”, which slows your metabolic rate to conserve any of the energy it has. This is why people who try to lose weight by not eating don’t have very much success.

3. Not exercising

Research shows that you continue burning calories up to 24 hours after working out, and studies also show that morning exercises burn more calories than those who work out during other times of the day. If you’re planning on exercising anyway, for maximum calorie burn, your best bet is to get it done in the a.m. Include high intensity cardio intervals

4. Sitting Too Long

It takes only 20 minutes in any fixed position to inhibit your metabolism, according to Carrie Schmitz, an ergonomic research manager. A new study has discovered that sitting for long periods increases your risk of diabetes, heart disease and death regardless of physical activity.

5. Dehydration

All of your body’s cellular processes, including metabolism, depend on water. If you’re dehydrated, you could burn up to 2 percent fewer calories, according to researchers.

6. A Weird Eating Schedule

Researchers suspect that eating at the same times every day trains the body to burn more calories between meals. So eat frequent, consistently sized meals.

7. Not getting enough sleep

People who sleep less move less the next day, which means they burn fewer calories. Sleep deprivation actually reduces the amount of energy your body uses at rest. Stay away from alcohol, fatty foods, coffee and chocolate at least 2 hours before bedtime.

So here are 7 things that you should avoid, if you want to loose weight, or if you just want to maintain your healthy weight.

Everybody can fall out of the wagon once or twice, by not sleeping enough or, sitting to much at the office because of work. So just try to compensate it, if you are sitting all day, you really need to work out after the office hours. I really think I am blessed with a great metabolism, I can eat a lot 🙂 BUT I also work out 5 times a week, and I try to eat healthy!

 Have a nice day my dears! :*

My favourite breakfast – healthy oatmeal

Posted in Recipes by

oats finish_1Hello everybody!

I just made the most good looking and tasty breakfast in weeks!

I started to eat this kind of breakfast almost every day. It tastes so good, you can make it every day with different flavours, fruits or nuts. If I eat this first thing in the morning, it keeps me full for 2-3 hours, which is a lot for me 🙂

So here are the ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup coconut milk, but you can use any other type of milk
  • 1 banana
  • 1 spoon or more cocoa powder
  • 2 spoon of walnuts
  • 1/4 spoon vanilla extract (optional)
  • some goji berries and shredded coconut on top
Instructions:
Combine all ingredients in a blender on a slow speed and put in a glass. You can layer it with any kind of fruits like bananas or berries or put some cinnamon and dried fruits, but for me it was perfect like this!
You can prepare it in 5 minutes in the morning, or if you really don’t have 5 minutes in the morning, than prepare it in the evening and store it in the fridge 🙂
Have a great day guys! :*

Benefits of eating yogurt

Posted in Nutrition Tips by

yogurt finalHey everybody! 

Did you know that yogurt it makes the list of one of the healthiest foods to eat? It’s important to note that the KIND of yogurt makes all the difference (keep reading below to find out what you should look for).

Here are 3 Benefits of Eating Yogurt:

1)      Yogurt contains probiotics (“good” bacteria also know as live active cultures) that help create a healthy environment which promotes digestion, increases immunity, fights against Candida (“bad” bacteria) overgrowth, and strengthens the immune system.

2)      Yogurt increases your immunity and protects against disease. A recent study found that daily yogurt consumption had a stimulating effect on cellular immunity in healthy young women. Yogurt helps maintain good gut flora and helps prevent all kinds of diseases, especially chronic degenerative ones, by controlling inflammation and increasing antibodies and anticancer cells.

3)      Yogurt is a great source of protein, calcium, potassium, B vitamins, and selenium. Those who are lactose intolerant can often enjoy yogurt with no problems due to the live cultures present in yogurt which break down lactose. Now, you’re probably wondering what kind of yogurt you should buy… Well, these benefits only apply to yogurts with the “Live and Active Cultures” (LAC) seal! This means the yogurt contains at least 100 million cultures per gram of yogurt at the time of manufacture and after pasteurization. Also, look for PLAIN yogurt, which has only two ingredients: live cultures and milk (whole, low-fat, or skim). The longer the list of ingredients, the less nutritional value it has (Source: The 150 Healthiest Foods on Earth, Jonny Bowden, PhD, CNS). As for the type (Bulgarian, Greek, Lassi, Kefir, Goat, Sheep) of yogurt, it really depends on your own preference so choose accordingly based on the guidelines above.

Now that you know what to look for, go out there and buy some yogurt! 🙂

Have a great day! See you tomorrow 🙂

Best post workout snack/food ideas

Posted in Fitness Tips, Nutrition Tips by

Hey everybody!

mushroomsI hope you are having a nice and hot summer. I have a very requested article for you today, about post workout nutrition, so keep reading! 🙂

Here’s the first thing you need to know when it comes to post-workout food and fat loss: It is best to eat something within 30 minutes to an hour after training to replenish your body’s energy stores and repair muscle tissue. After a workout your muscles are depleted of nutrients, specifically carbohydrates and electrolytes such as potassium. The key is to follow your workout with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. Here is our list of favourite healthy workout meals.

1. EGGS AND ORANGE JUICE

Eggs are the best protein source ever. There’s protein in both the yolk and the white of an egg. Orange juice provides plenty of carbs and vitamin C. If you workout in the morning, take a boiled egg and a frozen juice to the gym. The juice will thaw as you exercise and keep the egg cool as well.

2. BANANAS

Bananas are nature’s perfect post workout food. One large banana contains up to two grams of protein; four grams of fibre; 36 grams of carbohydrates; half a gram of fat; 602 milligrams of potassium and no cholesterol. Eat this with a tub of yoghurt or cottage cheese for a protein hit.

3. SALMON AND SWEET POTATO

Protein-rich salmon is a packed full of omega-3s, and will keepyou satisfied to avoid snacking. Try pairing salmon with spinach or green beans for vitamins and minerals and sweet potato for slow-burning carbohydrates.

4. SMOOTHIES

Tasty and refreshing, a yogurt-based smoothie provides the essential amino acid required for muscle recovery. Try this recipe: Half a cup of yoghurt, 1 banana, half a cup of skim milk or almond milk, 1 tablespoon of peanut butter for protein, and 1 tsp of ground flax seed for a dose of omega-3s.

5. CHICKEN

Skinless chicken breast is an excellent source of lean protein. Add some brown rice for fibre and carbs, load up with the vegetables and you’re good to go.

6. DRIED FRUITS AND NUTS

If you are away from a kitchen, dried fruits and nuts are a simple solution. Store a sandwich bag filled with dried fruit and nuts in your gym bag. Nuts provide a dose of protein and fats, and fruits will give you a shot of simple carbohydrates to replenish your muscle glycogen quickly.

7. HUMMUS AND PITA

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that’ll keep you fueled for hours.

After a good workout you need a good workout snack to help your body recover, rebuild your muscles and get back to shape. It is advisable to consume a post workout snack rich in proteins in 30 minutes of your workout.

Remember, your body uses a lot of energy during a workout. If you don’t replenish it in a short time after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.

Have a wonderful day!  :*

Tips to get in shape for summer

Posted in Fitness Tips, Lifestyle Tips by

Fotor0603172115Summer beach season is almost here, so whether you want to lose some weight or simply tone up, getting your body beach-ready will take some work and dedication. This article will teach you how to get in shape without starving or torturing yourself.

Here are 6 healthy ways to get and stay in shape this summer with minimal effort and maximum health benefit.

1. Eat right

Studies have shown around 80% of any fitness goal depends on your diet, be it weight loss, muscular development or training for an event. Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly.Eat at least five meals a day, but not five huge meals a day. Try to eat five small balanced meals. Digestion burns calories, and you are less inclined to overeat if you are not starving when it’s time to eat.

2. Avoid sitting for longer than 30 minutes at a time

If you are working in an office, just stand up and do some stretching every 30 minutes. People who sit in a desk for hours are at risk for chronic back pain. You burn 33 percent more calories when standing, and frequent walking around will help to stretch your muscles and improve your posture.

3. Keep Hydrated

Drink more water. Not only is it good for you, but it will also keep you feeling full without the calories. Not only will it keep you full, but it will also help you flush toxins out of your body. You should carry a bottle of water with you and drink often.

A little tip how to calculate how much water you body needs: Body weight KG x 0.03 = MINIMUM DAILY WATER INTAKE

4. Hit the stairs

Instead of taking the elevator, you can burn calories by taking the stairs up and down whenever you have the chance. You will burn a lot of calories just by bypassing the elevator. Give it a shot.

5. Regular Exercise

Working out three to four times per week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt. That fitness goal will become ever closer.

6. Relaxing and Sleep

When the body is relaxing it is able to repair, after efforts of exercise, it will also relax the mind enabling you to mentally focus. Being mentally focused is almost as important as the exercise itself. The average person needs 7 – 8 hours of sleep a night! Some need a little more and some can get by on a little less. A key step to maintaining a healthy weight is also getting enough sleep

By following these simple steps, you will be able to burn more calories and tighten up your body for summer. Although these tips may seem self evident, many people do not realize how effective they are.

Follow them and you will be ready for this summer! 🙂

Top 10 Super foods

Posted in Lifestyle Tips, Nutrition Tips by

PhotoGrid_1368040740489

Maybe you’re asking yourself now what a super food is. What makes a food super food?

There are specific factors which make a food super. One of the most important factors is nutrient density, which means, how much nutrient is “packed” in that specific food. These super foods are very high in nutrients like vitamins, minerals, enzymes, antioxidants, good fats, essential fatty and amino acids.

Super foods turbo charge the system – especially when eaten on a regular basis! Our goal of consuming super foods is to load the body with as many nutrients as possible. These foods are rich in phytochemicals, which are special chemicals that have been noted to have disease-fighting properties. Phytochemicals can reduce the risk of certain forms of cancer, reduce inflammation, strengthen the immune system, or in some other way contribute to a person being healthier

Here is the list:

1. Berries (blueberries, cranberries, strawberries, goji berries)

Blueberries and berries in general are high in soluble fiber, which can help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels. They are full of Vitamins C and K. A very popular berry is the goji berry which has been estimated to contain 500 times more vitamin c than an orange. This Himalayan fruit contains all 18 amino acids (six times higher than bee pollen) as well as huge amounts of vitamin A, B1, B2, B6 and vitamin E. They contain more iron than steak and spinach and more beta carotene than carrots.

2. Leafy green vegetables

This includes spinach, kale, lettuce, broccoli and asparagus. Kale for example contains more iron than beef. Broccoli is thought to boost your immune system, protect your cells from being damaged by free radicals. Broccoli also contains beta carotene, energy producing vitamins B3 and B5, potassium and chromium, which help regulate blood sugar and cholesterol levels. Incorporate as much leafy greens as possible to your meals.

3. Whole grains/Oats

Whole grains help stabilize blood sugar and insulin and may protect against heart disease. They include all three parts of a grain kernel: the bran, germ and endosperm. Whole wheat flour, brown rice, barley and oatmeal are all whole grain foods. Oatmeal’s top benefit comes from its high soluble-fiber content, which helps lower cholesterol. Oatmeal is low-fat, high in protein and loaded with iron and other minerals. One cup of cooked oatmeal is only 166 calories.

4. Avocado

Avocados are high in healthy monounsaturated fat which our body needs (these are the good fats) and have a rich source of glutathione – a powerful antioxidant known to block over 30 different carcinogens (a substance capable of causing cancer in living tissue). Avocados are also one of the most nutrient-dense foods; high in fiber, potassium, vitamin E, and magnesium. It is a great food, it is filling, it tastes super good and does not contain a lot of calories.

5. Olive oil

Olive oil doesn’t get its reputation as a super food for no reason – olive oil is packed with healthy mono unsaturated fats that may actually lower your risk of heart disease; healthy fats can actually promote good cholesterol and help to regulate your blood sugar. It’s also anti-inflammatory and delicious, too. Studies also show that olive oil may also be linked to brain health and cancer prevention.

6. Eggs

Eggs are among the most nutritious foods on the planet- this is what scientists say. Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients. A large egg contains only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. It is rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others). Eggs are a nutritious, protein rich food with a strong impact on satiety. Studies show that eating eggs for breakfast can help you lose weight.

7. Lentils/Beans/Chick Peas

Lentils and beans in general are a great source of satiating protein and fibre. A half-cup of lentils delivers 3.4 grams of resistant starch, a healthy carbohydrate that boosts metabolism and burns fat. It is a high-protein food such as meat, eggs, poultry and fish, so it’s the perfect food for vegetarians.

8. Bananas

Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate; excellent for refuelling before, during or after exercise. All types of fruits and vegetables contain plant chemicals or phytochemicals known as antioxidants. These antioxidants protect cells in the body against damage from free radicals that can cause heart disease and cancer. According to Japanese Scientific Research, full ripe banana with dark patches on yellow skin produces a substance called TNF (Tumour Necrosis Factor) which has the ability to combat abnormal cells. The more darker patches it has the higher will be its immunity enhancement quality; Hence, the riper the banana the better the anti-cancer quality. Yellow skin banana with dark spots on it is 8x more effective in enhancing the property of white blood cells than green skin version. Eating 1-2 banana/s a day increases immunity.

9. Nuts/ (Brazil nuts, walnuts, almonds)

All nuts are generally full of essential vitamins, minerals and fiber. Recent studies suggest that eating a small handful of nuts four times a week can help reduce heart disease and satisfy food cravings. Brazil nuts are one of the few good sources of selenium that may help protect against cancer, depression and Alzheimer’s disease.

10.  Green tea

Green tea has special health-giving properties because of the way it’s processed. The leaves of black tea are fermented, but the green version is steamed, which makes it rich in antioxidants. The caffeine in green tea acts as a mild stimulant and also supports brain health and memory. Longer term, it protects against Alzheimer’s. Green tea has zero calories, so flavored with some natural lemon juice can be the best refreshing summer drink. Green tea also supports brain health and memory.

This list could go on, but I wanted to point out these 10 foods, for now, and the concept of Superfoods! Try to implement these foods into your daily menu and stay healthy! 🙂

 

Unhealthy “health” foods

Posted in Nutrition Tips by

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!!!