The only vitamins I take

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?

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! :*

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! :*