Tag Archives: weight loss

Reasons why you don’t have abs! And how to get a six pack!

Posted in Lifestyle Tips, Nutrition Tips by

imageHello everybody!

Today I want to talk about abs! Lots of you girls (and also guys) have been asking me constantly what’s the best exercise to get abs, what’s the best diet for a six pack abs, what are the tricks of getting abs are?

I’m telling you now, unfortunately there is no secret or magic pill to obtain that toned and muscular six pack look.

There are many things that you could be doing wrong and you don’t even know about it.

Here are the top 5 reasons why you are not seeing your abs!

1. Your body fat percentage

If you have a higher body fat % (over 18% girls, over 10% guys) might be the reason. You can have perfect abdominal muscles under the fat layer, but you will not be able to see it unless you decrease your body fat!

2. You think doing 100-150 ab crunches every day will give you abs

Sorry to spoil your dreams, but you can do as many crunches you can, if your body fat percentage is high, your abs can’t show!

3. Your diet!

If you think going to the gym and working out every day for hours will out balance your diet, you are wrong! Your diet has to be clean, meaning no processed foods, no fried foods, no sugars, no fast food! It’s a big misconception that people who work out every day can eat whatever they want and they maintain their abs!

4. You don’t get enough sleep

Rest is very important! If you don’t sleep enough, your body is in stress and it will not produce enough hormone called leptin (which helps you to feel full). You will feel hungry more often, and not feel full even after a meal.

5. You don’t drink enough water!

Water is essential for a healthy body! If you are not hydrated toxins build up in your system and nothing good will come out from that!

Here is what you should be doing!

1. If you want to get your body fat down, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet. I train clients on a daily basis and the most efficient exercise that burns that body fat is HIIT training. You don’t have to do if for hours, a max of 15 minutes is enough, but you really have to push your limits!

2. You cannot lose body fat in specific areas of your body by training that body part more often. So doing crunches even 200 per day will not help you! The only way to strip the fat from your abs is by slowly and gradually burning it off from your entire body through cardio, nutrition, and resistance training.

3. The most effective action toward achieving those sculpted abs is to clean up your diet. When it comes to your abs, training Them every day will not help you. You need a smart meal plan to lower your body fat percentage and uncover your abs. Stay away from fatty, highly processed foods, which may keep you from your goal of a flat stomach. Instead consume good fats from foods such as fish, nuts, seeds and avocados in.

4. Try to get at least 8 hours of sleep a night! Make it easier on yourself by staying away from caffeine late at night and turning off all electronic devices (such a your phone, TV, laptop) a few hours before bed. Drinking a cup of herbal tea, such as chamomile, can also help you to sleep better!

5. Is the best to drink at least 16 ounces of chilled water as soon as you wake up in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. Are you convinced?

Remember! Achieving nicely sculpted abs will not happen over night. Trust the journey, keep your diet clean and exercise regularly. 

 

 

 

 

 

Benefits of pomegranate

Posted in Nutrition Tips by

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.

2. Helps 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!

 

 

How to Choose the Best Personal Trainer for You

Posted in Fitness Tips by

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! :*

How to make healthy peanut butter

Posted in Recipes by

2014-07-26-15.40.10Hello everybody!

Today I have for you my all time favourite snack recipe…. the PEANUT BUTTER.  And when I say my favourite it means I really love it. I could eat peanut butter with almost everything…simply just with a spoon, with fruits, in shakes, with oatmeal, with frozen yoghurt or ricotta, on pancakes and so on 🙂

Unfortunately the peanut butter in the supermarkets is loaded with sugars, sweeteners, salt, hydrogenated vegetable oils, mono and diglycerides, maltodextrin, corn syrup and so on. So that kind of peanut butter can’t be called healthy for sure, it’s actually a caloric bomb!

The good news is that making home-made peanut butter is incredibly easy and takes less than 15 minutes.

Let’s see what you will need: 250- 300 gr of dry roasted peanuts and a power blender. That’s it yes! 🙂

wpid-photogrid_1406385003007.jpgDirections

  1. Throw the peanuts in your food processor
  2. Start running the processor and then just let it do its thing
  3. After 4-5 minutes  the nuts are much more finely ground, and they’re starting to stick to the outside of the blender
  4. Stop your food processor and scrape down the sides and bottom of the bowl
  5. After another 3-4 minutes the butter will start clumping together. It’s not quite peanut butter, but it’s getting there!
  6. Continue processing the butter for 2-3 minutes more, until it becomes completely smooth.
  7. Transfer the peanut butter to storage container, and that’s it, the peanut butter can be used immediately.

Here are some variations if you want your peanut butter a little different:

  • Honey:  add 2 tablespoons of honey in to the finished peanut butter
  • Cinnamon-Raisin: add ½ cup raisins + 3 tablespoons ground cinnamon + 2 tablespoons of honey into the finished peanut butter
  • Crunchy: Pulse 1 cup of peanuts into the finished peanut butter for a crunchier texture.

Try it out! Enjoy! :*

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! 🙂

Top 10 tips for loosing fat

Posted in Fitness Tips, Lifestyle Tips, Nutrition Tips by

fatloss720pxHello everybody! 

One of the most common questions I get from my clients, is how to lose overall body fat, especially belly fat.So here are my best tips for YOU!

  1. Switch to single ingredient foods

This tip will help you improve the quality of your diet. Why? Because eating what nature gave us (vegetables, legumes, meat, nuts and fruits) you will cut out all the processed, unhealthy foods that can quickly put a stop to weight loss! Single ingredient foods in their most natural state will contain the most nutrition to help keep your body healthy throughout the weight-loss process.

  1. Increase your protein intake

A higher protein intake is the next step to seeing results in loosing fat. For every one of your daily meals make sure you include foods that contain high quality proteins (poultry, eggs, protein powders, red meat, fish). Protein-rich foods not only will calm your hunger, but they also have a higher thermogenic effect as well. So, for every 100 calories you eat, your body will burn about 20-30 % of those calories off simply breaking down the food. This means you net fewer calories overall. Protein also helps reduce the chance of muscle mass loss, which is so important in maintaining a fast metabolism long-term.

  1. Eat carbohydrates with a low glycemic index!

Glycemic Index (GI) is the rate at which a carbohydrate contained in a food is converted into glucose (simple sugar) and enters into the bloodstream.

So, the higher the GI of a carbohydrate the faster it enters the bloodstream, the lower its GI the slower it enters the bloodstream. So, the lower the glycemic index of a food, the lower the insulin secretion and the less likely the tendency of a carbohydrate to be converted into fats. High glycemic index foods (e.g.: white bread, white pasta, white rice, puffed rice cakes, corn, carrots, etc.) are responsible for a shorter satiety feeling and excessive food intake on the following meal. Consume instead low GI foods like: barley, quinoa, rolled oats, lentils, beans, chickpeas, berries, apples.

  1. Perform HIIT (High Intensity Interval Training

When most people think of cardio, they think of long, boring jogs, or endless hours on the treadmill or elliptical. I’ve got good news for you: there’s a method of cardio that takes much less time and is far superior to jogging to help you burn fat. It’s called High Intensity Interval Training (HIIT). This involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio. At higher intensities, you are burning far more fat, there’s also an after burn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.

  1. Drink one glass of water before each meal

A great technique to try if you struggle to cut back on your food intake is to simply drink one glass of water before each meal.

This serves multiple purposes:

Staying well-hydrated makes sure your metabolism runs at top speeds.

The water will fill you up, therefore prompting you to take in fewer calories during the meal.

It’s refreshing and can help combat food cravings, making it easier to choose healthier foods for your meal.

Add a slice of lemon to your water glass and you’ll often find that the taste you had for whichever food you desired has passed.

  1. Go grilled, steamed, or baked.

Do you eat a lot of fried foods?  If so, start grilling, baking or steaming your food instead.  It may take a little getting used to, but eventually you’ll come to enjoy how much lighter and tastier the food is when it’s not loaded with fat.

  1. Clean your house of junk food, sweets, cadies, chocolate bars

If food you shouldn’t be eating exists in your fridge, cupboards, or freezers, you will give in at some point or another. You may think you have willpower of steel, but believe me we all have those crashes, and we are very tempted to give in. So if those foods are not in your house, you have more chances not too eat them at all!

  1. Supplement your diet with calcium

Scientific research found that calcium intake increases fat loss! In detail, researchers found that supplemental calcium (800mg/day) or high dietary intake of calcium (1200mg/day) promoted a greater fat loss (38-64%) compared to subjects on a low calcium diet (500mg/day).

  1. Eat Fat

Yes, you heard me! It takes fat to burn fat. Like I said in previous articles, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & nuts. These foods are full of nutrients that help keep you satiated throughout the day.

      10. Sleep

If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.

So here they are, my best tips for loosing fat! Hope you enjoyed! See you soon! :*

 

Tips on how to stay fit and avoid weight gain while traveling

Posted in Fitness Tips, Lifestyle Tips, Nutrition Tips by

mushroomsHey everybody, how are u today?

Lately I was travelling a little, so I wasn’t able to write…but now I am back with a very useful topic. What should we eat when we are travelling? It doesn’t matter if it’s a road trip or by plane, the point is we cannot eat our usual healthy cooked meals. People tend to crave junk food while travelling, so to avoid this I have some tips for you about what you should pack with you, to not to be tempted to eat those crackers, croissants, chocolate bars and sugary juices.

Traveling nowadays means waiting and waiting, and unfortunately this means we eat and drink. The reason we crave more those junk foods in the first place because of the stress that goes with travelling. The stress hormones fires up your body to crave those sugary high calorie foods. Just one Starbucks blueberry crumb cake and a coke (“just” 800 calories) and you are not even satisfied.

So here is your solution!

  • Near your things you should pack a banana, which is full of fiber, potassium, vitamins and it satisfies your hunger and your sugar craving. Other option could be an apple or any kind of fresh fruit.
  • Another good snack to pack with you are natural unsalted unroasted almonds. A pack of 40 gr is enough for you to not to feel hungry. Almonds are rich in proteins and healthy fats, so I can say it is a perfect snack.
  • My third option is a protein bar, but please look for one that provides a minimum of 20 grams of protein and nor more than 20 gr. of carbs. My favorite is the Quest bar, is one of the less processed and contains the fewest ingredients on the market.
  • The forth option in actually 30 gr of whey protein powder. You just buy a bottle of water and you shake it. Perfect if you feel hungry and thirsty as well.
  • Other option could be a trail mix containing natural unsweetened nuts and dried fruits, but pay attention, those are really high in calories, so do not eat more than a handful.
  • And the last but not the least on my list is water. Very important to drink a lot of water, especially when you are travelling by plane, and the air is so dry. Skip the diet drinks and sugar free “healthy” juices, water is your best friend 🙂

So these are my tips, hope I was helpful and hope you have a nice travel!

See you soon! :*

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! :*

How NOT TO gain weight during the Christmas holidays

Posted in Nutrition Tips by

italian-christmas-dishesHello everybody!

Today I’m going to write about a much requested topic, on how not to gain weight during this beautiful season. We all know that the party season is tricky, we have our friends and families over, we make festive dinners, lot’s of snacks, desserts and not to forget about the drinks.

So Christmas is all about enjoying life, family and friends, relaxation and eating. Speaking about eating, I personally always eat whatever I want to eat – and that is healthy. But if I want to enjoy an unhealthy Christmas meal once or twice, I definitely do it!

BUT please be aware, just because you ate an unhealthy breakfast this morning does NOT mean the day is ruined.  Just because you’re going to eat a big piece of cake and some pie this afternoon does NOT mean you should continue in that direction with dinner too. What I mean is, if you’re going to eat ONE bad meal, you still have the opportunity to eat two really good meals afterwards. As I wrote in my previous articles one bad meal does not make you gain weight. It’s when that one bad meal is followed up by a week of bad meals now that’s a  problem.  Eat a bad meal and move on!

Are you ready for my tips? If so, just read below! 🙂

 1. Avoid going to parties hungry

 A common mistake is overindulging on high-fat pastries, chips and dips while waiting for the “real” food to arrive. Avoid overeating by ensuring you do not arrive at an event starving. Have a filling snack 60 to 90 minutes before you go.

 2. Choose the right foods to eat

On a Christmas dinner table there are plenty of foods to choose from. In my opinion it’s not a good idea to choose the slow carbs like mashed/fried potato, or pastries, crackers and breads. Too much slow carbs will make you feel bloated, and with a very low nutritional value. So if you ask me I say, you better choose some ham, eggs, vegetables, meat balls, some olives,cheese and lots of vegetables.

3. Don’t overeat

I don’t know how you celebrate Christmas, but in my family we love to eat a lot and often during the winter holidays. So I always make sure to not overeat.

Try to eat small portions and often, it’s better than big portions often :))

4. Watch the Drinks

Not only is the food bad enough at most holiday parties, but the drinks can really add up some calories quickly. Many of the fancier cocktails that people opt for can easily pack 200 or more calories per glass. Do yourself a favour and plan to either treat yourself to something food-related or something drink-related. Not both. This will at least limit the amount of additional calories you are taking in at any given meal.

Dilute wine and spirits with ice or mineral water, ask for light beer instead of full-strength or intersperse a juice or sparkling mineral water between regular drinks.

Have something to eat before you drink to slow the absorption of alcohol into your system.

5. Smaller Plates, More Activities

It’s a good trick! Use smaller plates. That way, even if you double charge, the total amount of food you eat will be smaller.  Concentrate on family and friends, not food. You do not have to eat and talk at the same time 🙂

 6. Get back on track the next day

Don’t let Christmas run until January. Your body has no idea that it’s holiday season, it’s just another day.  So the day after, treat it like the rest of your healthy days.

The day after the big dinner take corrective action, doing a bit more cardio and cut back on your carbohydrate or fat intake.

Well these are the tips that I have for you right now. If you have some other tips, please write in the comment field!

 I wish you again a happy holiday season and much love! :*

 

 

Love pancakes

Posted in Recipes by

PhotoGrid_1385987377025bbHello everybody!

Look what I just made. Yes you guessed it, it’s pancake. I really love pancakes, but this one is adorable. I would eat almost everything that has a heart shape, well…..almost :))

It’s a very simple recipe, but I tell you it is delicious, healthy, low calorie, low fat, and it doesn’t contain flour or milk.

Here are the ingredients:

  • 2 eggs
  • 2 banana
  • 1 tbs of shredded coconut
  • 1ts of cinnamon

And that’s it. You can add some honey or any kind of natural sweetener if you like, but the bananas are sweet enough, so it’s your choice.  Just mix the ingredients in a blender and fry them on a low heat. I have a great non sticky pan that doesn’t need any oil for cooking, but you can add 1 tbs of coconut oil.

I told you it’s easy 🙂

Good appetite! Enjoy your pancakes!

Have a pleasant day! :*