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!

 

 

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Healthy pancake recipe. No sugar, no flour, no diary!

panHello everybody!

Today I have an awesome recipe for you. I eat this kind of breakfast 2-3 times a week, it is one of my all time favourite. I know everybody loves pancakes, but maybe some of you are not eating it, or feeling guilty when you eat it, because of the high calorie content.

Well, I have good news for you: this recipe has only natural ingredients, no sugar, no flour and no diary.

A traditional American pancake has about 700-750 calories, lots of fats and sugars. This one has less than half of those calories and more nutrients.

Here is what you will need:

ingre

  • 2 eggs
  • 1 banana
  • 1 ts of cinnamon
  • A little cooking spray/ olive oil

Peel and slice banana. Mash banana and add egg. Mix until fully combined. Heat a frying pan on medium. Spray with cooking spray.

Fill a 1/4 sized measuring cup with the pancake batter. Pour measuring cup onto heated pan.

Cook each side until lightly brown.

For the topping I used greek yogurt and I made a berry sauce from fresh strawberries, raspberries and a half tablespoon of honey.

So if we count the calories, one egg has 72 kcal, a medium banana has 100 kcal, a tablespoon (14 g) of oil has 100 kcal.

One cup of greek yogurt (227 g) is 130 kcal, but I did not used the whole cup, just half of it, so it’s 65 kcal. The strawberry topping is about 60 kcal.

So the whole pancake is a total of 469 kcal, which is not few, BUT the serving size for these pancakes is the half of what you see in my picture.

One portion is 234 kcal; it has good nutrients, proteins, healthy sugars, potassium. You can eat it as a breakfast or as a post workout meal.

Compared to the traditional pancake which has lots of sugar, milk, flour, baking powder,  butter and on top of it maybe some maple syrup or caramel syrup or some chocolate cream and the whole thing can easily reach 800 calories.

I think I made my point here, try it out, it is delicious and be aware: size does matters when it’s about portionsJ. Keep your portions small!!

Have a nice day  :*

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.