Everyone wishes to look good and stay healthy at the same time. However, not everyone knows the secret for a healthy and happy life. Being fit and eating nutritious food must be kept in a perfect balance in order to achieve your desired form. It might be hard at first, but with a little bit of effort, anyone can do it.
Secrets to being fit
There is no difference between working hard to reach your goal of being fit and maintaining your body shape that you’ve already accomplished. Most people believe that in order to get into shape you must go to the gym. However, this is only half of it. There are some key aspects which you should follow so that you can have the body you always wanted.
Here are just a few of these tips:
Probably the most important tip is to exercise daily since it is easier to exercise daily rather than three times a week. If you just started going to the gym or you’re planning to do so, don’t overdo it. Start off with just half hour each day and when you feel ready, tu...
Dark chocolate is loaded with goodness. Cacao is one of the best sources of antioxidants on the planet. Studies show that dark chocolate (i prefer sugar free options) can improve health and lower the risk of many diseases.
1. Micro elements boost
I am talking now about 80-100% high quality preferably sugar free dark chocolate.
100g bar contains:
11 grams of fiber.
67% of the RDA for Iron.
58% of the RDA for Magnesium.
89% of the RDA for Copper.
98% of the RDA for Manganese.
It also has plenty of potassium, phosphorus, zinc and selenium.
Apparently, 100 grams (3.5 ounces) is a pretty large portion (about 600 calories).
Consume it in moderation. 1-3 little pieces with your morning or lunch coffee will be enough to treat yourself.
2. Antioxidant miracle
Dark chocolate has one or the highest ORAC (stands for Oxygen Radical Absorbance Capacity, a measure of the antioxidant activity of foods).
Dark chocolate is loaded with antioxidants such as polyphenols, flavan...
Gluten-free, dairy-free and refined sugar-free healthy doughnuts. Instead of frying them, bake them. Instead of pouring sweet syrup over them, dunk them into dark chocolate sauce and sprinkle with roasted hazelnuts. It’s impossible to describe how tasty these treats are. You have to try them yourself!
Yield: Eight doughnuts; Prep time - 5 minutes; Cooking time - 15 minutes; Total time: 20 minutes
1 ½ cup buckwheat flour
½ cup gluten-free flour
3 tsp baking powder
1 tsp cinnamon
½ tsp salt
1 tsp liquid stevia
1 tsp vanilla bean paste
¾ cup soy milk
3 Tbsp coconut oil, melted
Chocolate Sauce Ingredients
2 Tbsp cacao powder
1 Tbsp coconut oil
1 Tbsp honey
3 Tbsp roughly chopped hazelnuts (to sprinkle)
Preheat the oven to 200C degrees.
In a large mixing bowl, combine the buckwheat flour, gluten-free flour, baking powder, cinnamon and salt. Stir with a wooden spoon until combined. Tip in...
A light, creamy panna cotta made with hemp milk and raw cacao powder. Served with a dollop of coconut cream and raspberries, this dessert is a great way to finish off a meal with friends.
If you decide to flip the panna cotta out of the mold (for the wow factor!), you can make it easier by loosening the edges first. Just put a little pressure on the panna cotta (with your fingers) and try to make it spin in the cup and then flip it upside down onto a suitably beautiful plate.
Yield: Panna cotta - 4 ; Prep time - 15 minutes; Cooking time - 5 minutes; Chilling time: 3 hours.
Total time: 3 hours 20 minutes
2 cups hemp milk
5 Tbsp raw cocoa powder
¼ tsp vanilla essence
2 Tbsp stevia
⅛ tsp salt
1.5 tsp agar-agar (1 packet)
2 Tbsp hot water
a few raspberries (for decoration)
Mix the hemp milk, cocoa, vanilla essence, stevia and salt in a pot over medium heat, stirring frequently.
Have you tried this recipe for a soft, rich and creamy caramel fudge that melts in the mouth? If you haven’t, you need to make a batch right away! The recipe uses no heavy cream, dairy or refined sugar and - of course - it’s completely homemade. You know what you’re eating! Once made, it can be stored in the freezer and kept for a week.
Yield: 150g of fudge; Prep time - 10 minutes; Freezing time - 3 hours; Total time - 3 hours and 10 minutes
Total calories per 2-g piece of fudge: about 84kcal
Protein – about 7g
Carbs – about 3g
Fat – about 5g
100g organic peanut or almond butter
1 medium banana
1/2 tsp vanilla extract
2 Tbsp coconut cream
1 ½ Tbsp almond or soy milk
1 scoop caramel protein powder
2 Tbsp honey
½ tsp sea salt
Peel and grate one medium-sized banana
Add the banana paste to the peanut butter and stir until it is creamy and smooth. If you keep the butter at the room temperature it will mak...
The house is always infused with the scent of rose water, coconut butter and vanilla bean paste when I bake these cute little shortbreads. You really can’t compare these scrumptious biscuits to anything else out there.
These shortbreads will make a nice present for someone dear to your heart - I’m pretty sure they won’t have tried them yet.
Yield: 22 shortbreads; Prep time - 5 minutes; Cooking time - 25 minutes; Total time: 30 minutes
1 cups gluten-free flour
½ cup almond meal
3 Tbsp stevia
1 Tbsp honey
170g coconut butter, melted
1 tsp vanilla bean paste
½ tsp ground nutmeg
1 Tbsp rose water
¼ tsp sea salt
Pre-heat your oven to 180C.
Line two large baking trays with baking paper and set aside.
Beat coconut butter, stevia, honey, egg and salt together in a large bowl until well mixed.
Add the flour, almond meal, vanilla paste, salt, nutmeg and rose water to the creamed butter.
I know the last couple of days haven’t exactly been hot, but when did it ever stop us wanting to eat ice-cream? I created an ice-cream with the amazing taste and low calories for everyone to enjoy. It’s only made with 7 ingredients. If you don’t have cashew butter, you could replace it with coconut cream.
Yield: 8-10 servings, prep time – 10 minutes, freezing time – 30 minutes, total time – 40 minutes
Total calories per serving: about 120kcal
Protein – about 8g
Carbs – about 15g
Fat – about 4g
½ cup cashew butter
1 cup 0% fat Greek yogurt
2 scoops vanilla protein
1 scoop chocolate protein
3 bananas, frozen in slices
2 tsp vanilla essence
50g dark chocolate (grated for decoration)
Place frozen banana slices in a food processor and puree until smooth.
Add in the cashew butter, Greek yogurt, protein and vanilla essence and continue to process.
I was so inspired by my friend’s photo of lemons in his garden that I decided to bake some lemon-honey muffins.
They turned out rather delicious. I had a jar of lavender honey which I used in baking. It won’t make a big difference if you use any other honey, but I wanted the taste of summer in my mouth. Lemons and lavender complement each other nicely!
Yield: 4 muffins, prep time – 5 minutes, cooking time – 20 minutes , total time – 25 minutes
Macros per piece: macros is approximate (depends on the portion size)
Which foods are able to act as natural relaxants and anti-depressants is a question I’m often asked by clients.
To begin with, an overall balanced diet is always helpful. By that I mean a clean wholefood diet with the minimum possible amount of processed food intake. Macronutrient modulation varies and depends on factors such as your:
- activity level
- overall fitness level
- body composition
- body related goals
Probably the best healthy ratio is:
- up to 20% healthy fats
- 30-40% lean protein
- 40-50% carbohydrates.
We’ll talk about an ideal macronutrients' modulation ratio in another article in more detail.
Returning to the main topic, the following is a (non-exhaustive) list of foods with calming and relaxing properties:
1) Almost all fruits and berries: They are full of fructose and antioxidants. Fructose is the quickest carb (source of energy) after refined sugar, and your body will automatically feel happier and more
Have you ever noticed that after any diet, the pounds inevitably pile back on? Not only that, but people often actually gain more than they lose after finishing a diet. The idea of dieting is fundamentally flawed, with the process frequently being useless, painful and even dangerous to the person following it. In this article we are going to shed light on fad diets and provide you with some recommendations on how to avoid mistakes, and achieve long-term results.
What does an average diet consist of? They vary enormously in terms of the type of food stipulated or prohibited, timeframe, and degree of strictness. However, there are a few common features. Let’s examine them briefly.
All fad diets are low in calories and rely on a nutrients deficiency principle. That means a dieter consumes fewer calories than he or she burns. This usually leads to a certain weight loss, but a series of studies have shown that the drop in body weight usually occurs predominantly as a result of muscle - bu...