Facts About Fitness And Diets

Facts about fitness and diets:

• 70 % of our body weight is water
• Don't wait until you are thirsty to drink water. When you feel thirsty is because you are already dehydrated and lost 1% of water
• The fact that certain food is high in calcium doesn't mean that its absorption level is high!
• If you weight 60kg in earth you will weigh 160 in Jupiter
• 30% of calories that are in protein are burn in digestion
• For the body is the same a tablespoon of sugar than a slice of white bread
• One can of frizzy drink has 12 spoon of sugar
• Half a kilo of fat=3500 calories half a kilo of muscle: 600 calories
• Fat and muscle weight the same but density is what differentiate them
• 1 kg of fat doubles in space than 1 kg of muscle
• Men uses carbs as energy to exercise, women uses more the fat. This is why men should consume more carbs that us. 
• Men have more strength than women and we have more resistance and tolerance to pain
• We burn more calories the 23 hours that we aren't exercising than in the hour we actually do
• Losing weight is not a fiscal dare is a mental one!
• You can lose weight by eating oreo cookies as long as you have a calorie deficit. This means you could lose weight but not fat. 
• BMI is never exact because it counts muscle max in it as well
• A product just because it says it doesn't have fat it doesn't mean is not fattening. It may be very high in carbs
• Just because it says Wholemeal or Brown doesn't mean is healthy (brown bread: most of them are high in white flour)
• When a product says its sugar free it might be because the removed the sugar but they replaced it with fat
• Fat around our core won't disappear by doing abs is burn by doing diet and cardio
• is harder to gaining 5kg of muscle than it is to lose 5 kg of fat
• Fat cells don't disappear they just shrink
• Being skinny doesn't mean your body fat is low
• 80% of people who start an exercise routine abandon it and 95%of people who lose weight gaining back due to lack of motivation don't let this be you! maintaining your weight is the easiest part
• The more muscle you have the more fat you burn. Just think of football players the eat A LOT there is documentary of how much they eat and their body fat is the lowest! because the DO WEIGHTS! they have muscle! 
• When we get our period we can gain up to 3kg of weight. don't let the cravings and emotions get you on this days.
• Each gram of carbohydrate has 4g of water. A diet high in carbs would bloat you

Facts About Fitness And Diets

Facts about fitness and diets:

• 70 % of our body weight is water
• Don't wait until you are thirsty to drink water. When you feel thirsty is because you are already dehydrated and lost 1% of water
• The fact that certain food is high in calcium doesn't mean that its absorption level is high!
• If you weight 60kg in earth you will weigh 160 in Jupiter
• 30% of calories that are in protein are burn in digestion
• For the body is the same a tablespoon of sugar than a slice of white bread
• One can of frizzy drink has 12 spoon of sugar
• Half a kilo of fat=3500 calories half a kilo of muscle: 600 calories
• Fat and muscle weight the same but density is what differentiate them
• 1 kg of fat doubles in space than 1 kg of muscle
• Men uses carbs as energy to exercise, women uses more the fat. This is why men should consume more carbs that us. 
• Men have more strength than women and we have more resistance and tolerance to pain
• We burn more calories the 23 hours that we aren't exercising than in the hour we actually do
• Losing weight is not a fiscal dare is a mental one!
• You can lose weight by eating oreo cookies as long as you have a calorie deficit. This means you could lose weight but not fat. 
• BMI is never exact because it counts muscle max in it as well
• A product just because it says it doesn't have fat it doesn't mean is not fattening. It may be very high in carbs
• Just because it says Wholemeal or Brown doesn't mean is healthy (brown bread: most of them are high in white flour)
• When a product says its sugar free it might be because the removed the sugar but they replaced it with fat
• Fat around our core won't disappear by doing abs is burn by doing diet and cardio
• is harder to gaining 5kg of muscle than it is to lose 5 kg of fat
• Fat cells don't disappear they just shrink
• Being skinny doesn't mean your body fat is low
• 80% of people who start an exercise routine abandon it and 95%of people who lose weight gaining back due to lack of motivation don't let this be you! maintaining your weight is the easiest part
• The more muscle you have the more fat you burn. Just think of football players the eat A LOT there is documentary of how much they eat and their body fat is the lowest! because the DO WEIGHTS! they have muscle! 
• When we get our period we can gain up to 3kg of weight. don't let the cravings and emotions get you on this days.
• Each gram of carbohydrate has 4g of water. A diet high in carbs would bloat you

How to read a product label?

How many times you want to buy certain product but you aren't sure if its healthy or not. So here is a few guidelines of how to do it.

First of all you have to read the ingredients. Forget about checking the calories. Check the ingredients first and THEN the calories! So lets analyse those tea biscuits in the first picture:

Ingredients: Wheat flour, Vegtetable oil, Wholemeal wheat Flour, Sugar, Sugar syrup, Raising agents, Salt, Dried Skimmed milk.

So ingredients are written from highest to lowest content. So for example if in the first 3 ingredient your product have sugar, flour  and vegetable oil is not good. In this case ALL our ingredients are flour and sugar! ridiculous you would put this in your body if you are trying to lose weight!

Then after this is no point to keep checking the calories but lets do it:
Calories per biscuit: (70)
Fat: 3.2
Carbohydrates: 9.3
Sugars: 2.5
fibre: 0.5
Protein: 1.1

So 70 calories is low BUT being realistic you don't eat only one biscuit. But after checking calories you have to analyse the fats, proteins, carbs, sugar and fibre.

When you buy bread or any other product you have to make sure that the grams of fibre are higher than the grams of sugar.

At least 5g of fiber makes a product high in nutrition for you. Is just a guideline which applies to most of the products we consume. But the best products are the ones which doesn't have any labels: fruit and veg for example

How to read a product label?

How many times you want to buy certain product but you aren't sure if its healthy or not. So here is a few guidelines of how to do it.

First of all you have to read the ingredients. Forget about checking the calories. Check the ingredients first and THEN the calories! So lets analyse those tea biscuits in the first picture:

Ingredients: Wheat flour, Vegtetable oil, Wholemeal wheat Flour, Sugar, Sugar syrup, Raising agents, Salt, Dried Skimmed milk.

So ingredients are written from highest to lowest content. So for example if in the first 3 ingredient your product have sugar, flour  and vegetable oil is not good. In this case ALL our ingredients are flour and sugar! ridiculous you would put this in your body if you are trying to lose weight!

Then after this is no point to keep checking the calories but lets do it:
Calories per biscuit: (70)
Fat: 3.2
Carbohydrates: 9.3
Sugars: 2.5
fibre: 0.5
Protein: 1.1

So 70 calories is low BUT being realistic you don't eat only one biscuit. But after checking calories you have to analyse the fats, proteins, carbs, sugar and fibre.

When you buy bread or any other product you have to make sure that the grams of fibre are higher than the grams of sugar.

At least 5g of fiber makes a product high in nutrition for you. Is just a guideline which applies to most of the products we consume. But the best products are the ones which doesn't have any labels: fruit and veg for example

What your weekly grocery shopping should consist of?

The picture above is what I bought today on my weekly shop. The stuff that goes in the fridge had been already put away but I will type it all underneath. There is thing that last long so I will type it all as well.

Vegetables:

This is bought weekly. I don't have time to do middle week shopping so everything lasts me exactly until Friday. Then Friday I always cook a big pot of rice with vegetables leftover for that evenings tea and Saturday lunch because as I go and do the shopping I come back at lunch time so I've no time to cook so I just heat it up and kitchen remains clean.

So anyway here is the vegetables I buy:

- 3 Courgettes
- 3 heads of broccoli
- 2 sweet potatoes
- 2 red peppers & 2 yellow peppers
- onions
- Mushrooms
- Potatoes
- Asparagus
- tomatos
- Carrots
- Limes
- Kale (sometimes)
- Spinach
- Lettuce or leaves
- 2 avocados
- leeks

Fruit:

Here I buy the fruits that I like and we all enjoy and that have all the different vitamins and that they are gonna be eaten because I hate buying loads of different types of fruit and then you have no time to eat all that and ends up in the bin so in my opinion keep it real don't go like "oh i will buy this fruit and this one and this one oh this looks good too" then realistically you won't even eat half of that

I buy:

- 3 bags of bananas
- 2 packs of strawberries
- 2 packs of frozen blueberries
- 1 pack of frozen pineapple
- 1 bag of apples
- mango (only when is in seasson)

Carbs:

This ones are obviously not bought every week as I don't use them all in a week but I always have them all in my press

- Brown rice
- Brown pasta
- 3 Loafs of grainy bread
- 1 pack of wholemeal wraps
- Oats
- Quinoa
- Lentils ( I always have them in a can and uncooked in a bag just for days that I've not time to cook them)
- Beans (any type in a can, and in water)

- Protein:

This is the proteins I buy in the supermarket:

- Eggs ( I buy a lot of them because I use a lot of egg whites)
- 3 cans of tuna a week ( they are so handy for when you don't want to cook and do a quick salad is a great option)
- 3 or 4 pieces of salmon (for all of us! I use salmon to make a little dish for the boys with cous cous and vegetables)
- Plain White fish is always good to have in the freezer as well
- 6 slices of Bradys ham ( hubby brings lunch with him once a week so I make sandwiches for him)

I buy all my meat in my local butchers it is organic and it is a better meat that the supermarkets meat, for example mince meat in supermarkets is fat minced with blood to make it look red. the mince meat in butchers is real meat just minced.

Every week I buy:

- 12 chicken Breasts
- 800 g of mince meat (for hubby and i)
- 400 g of mince ( for boys little stew)
- 2 to 4 pork chops
- 2 good Steaks

Extras:

- Tabasco sauce (I love it)
- Olive oil and coconut oil ( coconut oil is very expensive and many of us can't afford it which is understandable and this is why olive oil is just perfect) I don't buy any other type of oil.
- Nandos sauce
- Dijon Mustard
- Mayo (I do get Mayonnaise for my husband which I don't approve but he loves it and there is nothing I can do neither my boys or I eat it, is full of fats and starches)
- Butter (I like to have butter for a few dishes, butter is not that bad and I don't buy weekly but is good to have it if every now and again you want to bake something or if on a Sunday your want to put a little spoon on your spuds)
- Refried Mexican beans are delicious but they are very fattening so this is something I would ONLY eat on my cheat meal

Dairy:

- Greek yogurt
- little yogurts for the boys
- Cheddar cheese
- feta cheese
- mozzarella cheese (sometimes)
- Whole milk (just for my toddler)
- light milk (for hubby I wish he wouldn't drink)


Drinks:

- Bottled Evian water
- Almond milk
- Formula for my baby
- Red Wine (not every week but is nice to have a bottle in your house to have a weekly ONE glass)

Things I always have in my press:

- Walnuts
- Almonds
- Peanut Butter (100% peanuts, no salt no oils no sugar)
- Sea Salt
- black pepper
- garlic
- I planted herbs in my garden so I don't have to be buying them: Basil, coriander, parsley, rosemary)
- I like to always have flour and sugar for baking, if its somebodies birthday and I want to bake them a cake or if I want to do some bread etc.
- Baking powder
- Baking soda
-Vanilla extract
- Cinnamon
- Normal Salt (only for baking, most recipes would include a teaspoon of salt)
- Green tea
- Coffee
- Almond flour (I use almond ground)
- Seeds: sesame seeds, sunflower, pumpkin) they are great to add to breads or salads
- Vinegar
- Dark Chocolate
- unsweetened coco powder


NO CRISPS
NO BISCUITS
NO CHOCOLATES
NO ICE-CREAM
NO FRISSY DRINKS (unless we have guests)

If we ever want ice cream we go to the shop and get a one off treat. I don't keep those thing in my house. The only little chocolates I get is kinder bueno for my little boy

What your weekly grocery shopping should consist of?

The picture above is what I bought today on my weekly shop. The stuff that goes in the fridge had been already put away but I will type it all underneath. There is thing that last long so I will type it all as well.

Vegetables:

This is bought weekly. I don't have time to do middle week shopping so everything lasts me exactly until Friday. Then Friday I always cook a big pot of rice with vegetables leftover for that evenings tea and Saturday lunch because as I go and do the shopping I come back at lunch time so I've no time to cook so I just heat it up and kitchen remains clean.

So anyway here is the vegetables I buy:

- 3 Courgettes
- 3 heads of broccoli
- 2 sweet potatoes
- 2 red peppers & 2 yellow peppers
- onions
- Mushrooms
- Potatoes
- Asparagus
- tomatos
- Carrots
- Limes
- Kale (sometimes)
- Spinach
- Lettuce or leaves
- 2 avocados
- leeks

Fruit:

Here I buy the fruits that I like and we all enjoy and that have all the different vitamins and that they are gonna be eaten because I hate buying loads of different types of fruit and then you have no time to eat all that and ends up in the bin so in my opinion keep it real don't go like "oh i will buy this fruit and this one and this one oh this looks good too" then realistically you won't even eat half of that

I buy:

- 3 bags of bananas
- 2 packs of strawberries
- 2 packs of frozen blueberries
- 1 pack of frozen pineapple
- 1 bag of apples
- mango (only when is in seasson)

Carbs:

This ones are obviously not bought every week as I don't use them all in a week but I always have them all in my press

- Brown rice
- Brown pasta
- 3 Loafs of grainy bread
- 1 pack of wholemeal wraps
- Oats
- Quinoa
- Lentils ( I always have them in a can and uncooked in a bag just for days that I've not time to cook them)
- Beans (any type in a can, and in water)

- Protein:

This is the proteins I buy in the supermarket:

- Eggs ( I buy a lot of them because I use a lot of egg whites)
- 3 cans of tuna a week ( they are so handy for when you don't want to cook and do a quick salad is a great option)
- 3 or 4 pieces of salmon (for all of us! I use salmon to make a little dish for the boys with cous cous and vegetables)
- Plain White fish is always good to have in the freezer as well
- 6 slices of Bradys ham ( hubby brings lunch with him once a week so I make sandwiches for him)

I buy all my meat in my local butchers it is organic and it is a better meat that the supermarkets meat, for example mince meat in supermarkets is fat minced with blood to make it look red. the mince meat in butchers is real meat just minced.

Every week I buy:

- 12 chicken Breasts
- 800 g of mince meat (for hubby and i)
- 400 g of mince ( for boys little stew)
- 2 to 4 pork chops
- 2 good Steaks

Extras:

- Tabasco sauce (I love it)
- Olive oil and coconut oil ( coconut oil is very expensive and many of us can't afford it which is understandable and this is why olive oil is just perfect) I don't buy any other type of oil.
- Nandos sauce
- Dijon Mustard
- Mayo (I do get Mayonnaise for my husband which I don't approve but he loves it and there is nothing I can do neither my boys or I eat it, is full of fats and starches)
- Butter (I like to have butter for a few dishes, butter is not that bad and I don't buy weekly but is good to have it if every now and again you want to bake something or if on a Sunday your want to put a little spoon on your spuds)
- Refried Mexican beans are delicious but they are very fattening so this is something I would ONLY eat on my cheat meal

Dairy:

- Greek yogurt
- little yogurts for the boys
- Cheddar cheese
- feta cheese
- mozzarella cheese (sometimes)
- Whole milk (just for my toddler)
- light milk (for hubby I wish he wouldn't drink)


Drinks:

- Bottled Evian water
- Almond milk
- Formula for my baby
- Red Wine (not every week but is nice to have a bottle in your house to have a weekly ONE glass)

Things I always have in my press:

- Walnuts
- Almonds
- Peanut Butter (100% peanuts, no salt no oils no sugar)
- Sea Salt
- black pepper
- garlic
- I planted herbs in my garden so I don't have to be buying them: Basil, coriander, parsley, rosemary)
- I like to always have flour and sugar for baking, if its somebodies birthday and I want to bake them a cake or if I want to do some bread etc.
- Baking powder
- Baking soda
-Vanilla extract
- Cinnamon
- Normal Salt (only for baking, most recipes would include a teaspoon of salt)
- Green tea
- Coffee
- Almond flour (I use almond ground)
- Seeds: sesame seeds, sunflower, pumpkin) they are great to add to breads or salads
- Vinegar
- Dark Chocolate
- unsweetened coco powder


NO CRISPS
NO BISCUITS
NO CHOCOLATES
NO ICE-CREAM
NO FRISSY DRINKS (unless we have guests)

If we ever want ice cream we go to the shop and get a one off treat. I don't keep those thing in my house. The only little chocolates I get is kinder bueno for my little boy

Which are the best carbohydrates?

Best carbohydrates to lose fat or keep your body defined. Why? Because they are full of nutrients and they help to control insulin levels in your blood. The gold rule is to measure them! Half a cup is the right amount when trying to lose fat! It has to be measured with a baking cup! When to eat them? Well just ask yourself the following question: what am I doing the next 3 or 4 hours? If your answer is: I will be active eat them! If your answer is: sit down to watch tv or go to sleep then don't eat them! And instead eat protein and vegetables and good fats!S o here is the list of the best carbs:

1. Brown rice: is a complex carbohydrate. Is the unrefined version of white rice this is why it has way more nutrients. 1 cup of rice has 80% of the recommended amount of magnesium you should eat every day, is high in fiber, calcium, antioxidants, free of its glycemic index is low.

2. Oats: this cereal is very gentile in our digestive system, is high in protein and fiber. Low glycemic index and low in calories

3. Quinoa: this grain has all the essential amino acids, is an excellent addition to your diet, specially for vegetarians very high in fiber, is a super food. Include it in your diet!

4. Sweet potato: low glycemic index. Is better than normal potato. Is high in antioxidants, fiber and potassium!

5. Strawberries/blueberries/etc. All berries are one of the best fuits of there when you are looking to lose fat! Low in calories and sugar! And very high in vitamin C and fiber.

6. Apple. Green or red they are all good. Is so high in fiber that control your hunger and help you feel very satisfied! They work as an antioxidant as well!

Which are the best carbohydrates?

Best carbohydrates to lose fat or keep your body defined. Why? Because they are full of nutrients and they help to control insulin levels in your blood. The gold rule is to measure them! Half a cup is the right amount when trying to lose fat! It has to be measured with a baking cup! When to eat them? Well just ask yourself the following question: what am I doing the next 3 or 4 hours? If your answer is: I will be active eat them! If your answer is: sit down to watch tv or go to sleep then don't eat them! And instead eat protein and vegetables and good fats!S o here is the list of the best carbs:

1. Brown rice: is a complex carbohydrate. Is the unrefined version of white rice this is why it has way more nutrients. 1 cup of rice has 80% of the recommended amount of magnesium you should eat every day, is high in fiber, calcium, antioxidants, free of its glycemic index is low.

2. Oats: this cereal is very gentile in our digestive system, is high in protein and fiber. Low glycemic index and low in calories

3. Quinoa: this grain has all the essential amino acids, is an excellent addition to your diet, specially for vegetarians very high in fiber, is a super food. Include it in your diet!

4. Sweet potato: low glycemic index. Is better than normal potato. Is high in antioxidants, fiber and potassium!

5. Strawberries/blueberries/etc. All berries are one of the best fuits of there when you are looking to lose fat! Low in calories and sugar! And very high in vitamin C and fiber.

6. Apple. Green or red they are all good. Is so high in fiber that control your hunger and help you feel very satisfied! They work as an antioxidant as well!

why are men happier than woman?

Why are men so happy?
- they pass their last name on to their families
- they own the shed, garage and back garden
- wedding preparation is not a worry
- they can eat chocolate. All the chocolate they want!
-they don't get pregnant
- wrinkles add personality
- they pee standing up- nobody looks at their boobs when talking to them
- new shoes don't hurt
- telephone calls last 30 seconds
-they only need one bag for a five day vacation
- they can open all flasks
- if someone come to a party dressing the same they laugh at each other and can become friends
- hot wax would never be a dangerous zone for them
- they can eat a banana or ice cream in public
- if someone forget to invite them somewhere that someone can still be his friend
-  their ass is not an asset when getting a job
- they interior clothes are €3 in a pack of 3
- 3 pairs of shoe are more than enough
- they can use the same hair style for years, decades or even for life
 - most of them have to only shave their face
- they can wear shorts independently of how their legs look like
- they can choose if they want a moustache or not
- if they have belly they still eat whatever they want
- they buy christmas presents on christmas eve in half an hour
- they don't have to drive to the next gas station because in this one toilets are dirty
- they can watch tv for hours with a friend in complete silence without thinking: 'is he mad at me?'
- god bless the lucky bastards!

why are men happier than woman?

Why are men so happy?
- they pass their last name on to their families
- they own the shed, garage and back garden
- wedding preparation is not a worry
- they can eat chocolate. All the chocolate they want!
-they don't get pregnant
- wrinkles add personality
- they pee standing up- nobody looks at their boobs when talking to them
- new shoes don't hurt
- telephone calls last 30 seconds
-they only need one bag for a five day vacation
- they can open all flasks
- if someone come to a party dressing the same they laugh at each other and can become friends
- hot wax would never be a dangerous zone for them
- they can eat a banana or ice cream in public
- if someone forget to invite them somewhere that someone can still be his friend
-  their ass is not an asset when getting a job
- they interior clothes are €3 in a pack of 3
- 3 pairs of shoe are more than enough
- they can use the same hair style for years, decades or even for life
 - most of them have to only shave their face
- they can wear shorts independently of how their legs look like
- they can choose if they want a moustache or not
- if they have belly they still eat whatever they want
- they buy christmas presents on christmas eve in half an hour
- they don't have to drive to the next gas station because in this one toilets are dirty
- they can watch tv for hours with a friend in complete silence without thinking: 'is he mad at me?'
- god bless the lucky bastards!

refilled chicken with feta and a roasted pepper sauce

To make sauce: for 4

Roast in the oven 2 red peppers and 2 tomatoes. Then blend add sea salt, black pepper amd some oregano.

For the chicken:

Cut 4 pieces of raw washed chicken breast sideways and refill with a slice of feta and a spoonful of the sauce and pop into the oven for about 40 minutes at 200 degrees Celsius.

I Served with roasted potatoes and broccoli, but obviosly the possibilities are endless.

refilled chicken with feta and a roasted pepper sauce

To make sauce: for 4

Roast in the oven 2 red peppers and 2 tomatoes. Then blend add sea salt, black pepper amd some oregano.

For the chicken:

Cut 4 pieces of raw washed chicken breast sideways and refill with a slice of feta and a spoonful of the sauce and pop into the oven for about 40 minutes at 200 degrees Celsius.

I Served with roasted potatoes and broccoli, but obviosly the possibilities are endless.

Banana, cranberry and walnut Loaf

Banana, Cranberry and Walnut Loaf

Ingredients:

115g unsalted butter
175g caster sugar
2 large eggs
1 tsp of milk
300g plain flour
1/2 tsp salt
1tsp bicarbonate of soda
3 bananas
85g carnberries
60g walnuts chopped
1 tsp cinnamon or spice

1. Preheat oven 160 degrees Celsius.  Use a bread tin and grease it or place grease paper on it.

2. Beat butter and sugar until creamy. Beat in egg and milk. Stir in the flour, salt, bicaarbonate, and cinnamon. Mix well and add mashed banana, walnuts and cranberries.

3. Spoon mix into tin and stick into the oven for an hour

Banana, cranberry and walnut Loaf

Banana, Cranberry and Walnut Loaf

Ingredients:

115g unsalted butter
175g caster sugar
2 large eggs
1 tsp of milk
300g plain flour
1/2 tsp salt
1tsp bicarbonate of soda
3 bananas
85g carnberries
60g walnuts chopped
1 tsp cinnamon or spice

1. Preheat oven 160 degrees Celsius.  Use a bread tin and grease it or place grease paper on it.

2. Beat butter and sugar until creamy. Beat in egg and milk. Stir in the flour, salt, bicaarbonate, and cinnamon. Mix well and add mashed banana, walnuts and cranberries.

3. Spoon mix into tin and stick into the oven for an hour

kale chips and its benefits

To be honest I am not a fan of kale in general. I have taste it in smoothies and boiled and it is very strong for me. But this chips are AMAZING. During my second pregnancy I couldn't stop eating them and my older little biy loooves them.

To make them just preheat the oven to 200 degrees Celsius.  Cut the middle paart of the leaves as it it very hard and doesn't taste good is actually hard to bite. Wash leaves very well and dry them even better because if they are wet at any means they wont get crispy. Then plance them on a tray add a tablespoon of olive oil and sea salt and stick in the oven for 10 minutes. And enjoy! I love them with a few drops of lime. Yummy!

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

kale chips and its benefits

To be honest I am not a fan of kale in general. I have taste it in smoothies and boiled and it is very strong for me. But this chips are AMAZING. During my second pregnancy I couldn't stop eating them and my older little biy loooves them.

To make them just preheat the oven to 200 degrees Celsius.  Cut the middle paart of the leaves as it it very hard and doesn't taste good is actually hard to bite. Wash leaves very well and dry them even better because if they are wet at any means they wont get crispy. Then plance them on a tray add a tablespoon of olive oil and sea salt and stick in the oven for 10 minutes. And enjoy! I love them with a few drops of lime. Yummy!

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

homemade burgers with roasted pepper garnish

To make the burgers I use:

800g of mince
1 egg
1 teaspoon of dijon mustard
Sea salt
Black pepper
1 teaspoon of sesame seeds
1 onion

Mix all the above ingredients and form 12 burgers with your hands. Place them on a tray and grill for 15 minutes at 200 degrees Celsius. Serve 2 per person.  When I do this I have dinner for 3 days for hubby and I and then just boil vegetables on the day and saves lods of time.

For garnish: roast a full pepper then blend with a tablespoon of greek yogurt add sea salt and pepper and dry parsley.  Absolutely delicious.  You can use this as dip for homemade chips, raw carrots and celery

homemade burgers with roasted pepper garnish

To make the burgers I use:

800g of mince
1 egg
1 teaspoon of dijon mustard
Sea salt
Black pepper
1 teaspoon of sesame seeds
1 onion

Mix all the above ingredients and form 12 burgers with your hands. Place them on a tray and grill for 15 minutes at 200 degrees Celsius. Serve 2 per person.  When I do this I have dinner for 3 days for hubby and I and then just boil vegetables on the day and saves lods of time.

For garnish: roast a full pepper then blend with a tablespoon of greek yogurt add sea salt and pepper and dry parsley.  Absolutely delicious.  You can use this as dip for homemade chips, raw carrots and celery

how to get in shape?

Let's remember where all this started. My first picture on left corner was a month after giving birth to boy number 2 this year back in january.

I can't remember exactly how much I was weighing but I do remember it was near 80kg that is (12 stone plus or 160 pounds) now I am 58kg (9stone or 118 pounds) When I took that picture I was sure I didn't want to look like that no way! So it was time to put my knowledge in practice.

 So I started counting calories and planning my meals. This is key for success! Everyone needs different calorie intake! For example if you work delivering the post and riding a bike everyday for hours you will need way more calories than someone who is sitting on an office all morning.

As well as that everyone can take any diet or plan you see online but for example if you are consuming 3000 calories a day and you star a plan that has 1200 you are going to starve and that won't work for you! Your body will go into starvation mode and retain fat or else you are gonna be too weak you will end up eating more.

 This is why a personalised plan is so important because is the secure and healthy way to go. So if you are consuming 3000 calories you just need to reduce 500 a day to get 2500 and you won't feel as hungry, your body will be burning the fat AND you will loose fat and get where you want in time and in a healthy way.

 Thats why I want to help you feel better, confident and looking amazing! I am doing 4 week plans with the calories that you need and according to your daily activities, height and weight. I will give you snacks and dinners that are easy to prepare according to your routine, for example if you work in a shop I wont give you a fried egg as a snack as it will be impossible to prepare and you will completely fail and end up eating whatever.

 This will include a shopping list and all the calories you need a day for the full 4 weeks for 50 euros. It would take 5 working days to have your plan ready as I have to work out exactly the grams of macronutrients you need according to your lifestyle.

 I will be tracking your progress weekly and if there's any changes to be done we will work on them. If you are interested mail me at: myfitnessdiary@outlook.com I will count your calorie intake by giving me what you eat more or less in 3 to 7 days and work from there.

how to get in shape?

Let's remember where all this started. My first picture on left corner was a month after giving birth to boy number 2 this year back in january.

I can't remember exactly how much I was weighing but I do remember it was near 80kg that is (12 stone plus or 160 pounds) now I am 58kg (9stone or 118 pounds) When I took that picture I was sure I didn't want to look like that no way! So it was time to put my knowledge in practice.

 So I started counting calories and planning my meals. This is key for success! Everyone needs different calorie intake! For example if you work delivering the post and riding a bike everyday for hours you will need way more calories than someone who is sitting on an office all morning.

As well as that everyone can take any diet or plan you see online but for example if you are consuming 3000 calories a day and you star a plan that has 1200 you are going to starve and that won't work for you! Your body will go into starvation mode and retain fat or else you are gonna be too weak you will end up eating more.

 This is why a personalised plan is so important because is the secure and healthy way to go. So if you are consuming 3000 calories you just need to reduce 500 a day to get 2500 and you won't feel as hungry, your body will be burning the fat AND you will loose fat and get where you want in time and in a healthy way.

 Thats why I want to help you feel better, confident and looking amazing! I am doing 4 week plans with the calories that you need and according to your daily activities, height and weight. I will give you snacks and dinners that are easy to prepare according to your routine, for example if you work in a shop I wont give you a fried egg as a snack as it will be impossible to prepare and you will completely fail and end up eating whatever.

 This will include a shopping list and all the calories you need a day for the full 4 weeks for 50 euros. It would take 5 working days to have your plan ready as I have to work out exactly the grams of macronutrients you need according to your lifestyle.

 I will be tracking your progress weekly and if there's any changes to be done we will work on them. If you are interested mail me at: myfitnessdiary@outlook.com I will count your calorie intake by giving me what you eat more or less in 3 to 7 days and work from there.

Delicious Pots

I made this for dessert on sunday after our delicious pork chops with apple sauce. So simple yet so delicious! NO THEY ARE NOT POT PLANTS! They are silicone molds for deserts like this. You can bake some cupcakes in them and decorate the top as a flower! How cute would that be? So I made a mix for 3 pots exactly. 3 tablespoon of each of the following: greek yoghurt, pb2 (powder peanut butter) you can use normal peanut butter but pb2 has 85% less fat, almond ground or almonf flour, and dark chocolate chips (I cut a normal tablet into little pieces) then mix well check out the consistency you desire, if you want more cake alike texture add more almond ground. Then I topped with a bit more greek yoghurt and a strawberry place in the fridge to set for at least 30 min before serving! Serve and enjoy! To buy pb2 click here:

Delicious Pots

I made this for dessert on sunday after our delicious pork chops with apple sauce. So simple yet so delicious! NO THEY ARE NOT POT PLANTS! They are silicone molds for deserts like this. You can bake some cupcakes in them and decorate the top as a flower! How cute would that be? So I made a mix for 3 pots exactly. 3 tablespoon of each of the following: greek yoghurt, pb2 (powder peanut butter) you can use normal peanut butter but pb2 has 85% less fat, almond ground or almonf flour, and dark chocolate chips (I cut a normal tablet into little pieces) then mix well check out the consistency you desire, if you want more cake alike texture add more almond ground. Then I topped with a bit more greek yoghurt and a strawberry place in the fridge to set for at least 30 min before serving! Serve and enjoy! To buy pb2 click here:

healthy pasta dish

Here is a great idea of how to cook pasta. Always choose brown pasta over white. As it might have same amount of calories it contains much more fiber, therefore levels of insulin wont go as hight meaning we wont store same amount of fat. As well everyone relates pasta dishes with a lot of sauce or creams, I love my pasta like this, is fresh, clean, healthy. Sauté a lot of vegetables on a saucepan, then add cooked pasta to it and seasson with sea salt, black pepper, chilli flakes and some parsley or oregano. The right amount of pasta to eat when losing weight is half a cup. Serve with protein like chicken, meat, fish. Protein will help you feel satisfied. Click below to purchase healthy gourmet pasta!

healthy pasta dish

Here is a great idea of how to cook pasta. Always choose brown pasta over white. As it might have same amount of calories it contains much more fiber, therefore levels of insulin wont go as hight meaning we wont store same amount of fat. As well everyone relates pasta dishes with a lot of sauce or creams, I love my pasta like this, is fresh, clean, healthy. Sauté a lot of vegetables on a saucepan, then add cooked pasta to it and seasson with sea salt, black pepper, chilli flakes and some parsley or oregano. The right amount of pasta to eat when losing weight is half a cup. Serve with protein like chicken, meat, fish. Protein will help you feel satisfied. Click below to purchase healthy gourmet pasta!

oats & banana pancakes plus some monday motivation!

Oats & banana pancakes + some Monday motivation

Good morning everyone!  My usual breakfast during the week is this. Weekends I always have an  omelette or nice scrambled eggs weekends with hubby.

This breakfast is so complete, and it makes you feel very full so will help from binding during the day!Well how was your weekend?

Did you had such a tough week last week that this  weekend you completely didn't have head to be conscious on what you ate?  or as simple as you didn't want to feel hungry?

Those thing that you read: "dont count calories,  count nutrients" is a lot bs! You will never lose weight if you don't count calories! So unfortunately you will feel hungry when trying to loose weight, you have to eat less that you already do. If you are use to eat 6 eggs then you only eat 2 of course you are gonna feel it. So mind your portions and star again! (If someone is interested I am making individual weight loss 4 weeks plans as I give you the exact count calories for each week, shopping list etc. For 50 euros for the whole month. I can only do 4 a week as it is a lot of work. I already have 2 booked for this week. If you want more details mail me to: myfitnessdiary@outlook.com)

We can all feel into those days and then feel horrible and bloated and down. So you can either feel sorry for yourself and keep eating bad continuously or you can get yourself together and start again!

I want you to realize that not because you cheated it means that everything is done! All the opposite you get up and keep going and try and try until you change your habits, get to your goal and once you have your goal be able to eat more, enjoy more and be happy with your body!

So the choice is yours!

 Recipe for pancakes:Mix in a bowl 1/2 a cup of oats, one banana, 3 egg whites, 1 teaspoon of each: flaxseed, cinnamon and vanilla extract. Mix or blend very well. And spoon mix into a heated and slightly oiled pan. Wait a few minutes before you turn them or else they will break. Serve with peanutbutter on top and some frozen berries or fruit of your choice! You can use maple without sugar instead of peanut butter!

oats & banana pancakes plus some monday motivation!

Oats & banana pancakes + some Monday motivation

Good morning everyone!  My usual breakfast during the week is this. Weekends I always have an  omelette or nice scrambled eggs weekends with hubby.

This breakfast is so complete, and it makes you feel very full so will help from binding during the day!Well how was your weekend?

Did you had such a tough week last week that this  weekend you completely didn't have head to be conscious on what you ate?  or as simple as you didn't want to feel hungry?

Those thing that you read: "dont count calories,  count nutrients" is a lot bs! You will never lose weight if you don't count calories! So unfortunately you will feel hungry when trying to loose weight, you have to eat less that you already do. If you are use to eat 6 eggs then you only eat 2 of course you are gonna feel it. So mind your portions and star again! (If someone is interested I am making individual weight loss 4 weeks plans as I give you the exact count calories for each week, shopping list etc. For 50 euros for the whole month. I can only do 4 a week as it is a lot of work. I already have 2 booked for this week. If you want more details mail me to: myfitnessdiary@outlook.com)

We can all feel into those days and then feel horrible and bloated and down. So you can either feel sorry for yourself and keep eating bad continuously or you can get yourself together and start again!

I want you to realize that not because you cheated it means that everything is done! All the opposite you get up and keep going and try and try until you change your habits, get to your goal and once you have your goal be able to eat more, enjoy more and be happy with your body!

So the choice is yours!

 Recipe for pancakes:Mix in a bowl 1/2 a cup of oats, one banana, 3 egg whites, 1 teaspoon of each: flaxseed, cinnamon and vanilla extract. Mix or blend very well. And spoon mix into a heated and slightly oiled pan. Wait a few minutes before you turn them or else they will break. Serve with peanutbutter on top and some frozen berries or fruit of your choice! You can use maple without sugar instead of peanut butter!

Pork chops with apple sauce

Pork chops with apple sauce on a bed of mash potato

Pork chops are part of a healthy diet. Although I always cut the fat to the one I am eating. I leave the fat in hubbys one! Men doesn't store fat like us therefore they are allowed to eat way more fat than us. Thats why always say do not eat same portion as your male partner,  you as a woman will always store the fat.

 Anyway this dinner was delicious. I cooked it last night (saturday) and cooked enough for today sunday dinner.

To make sauce:
4 apples
1/2 onion
Olive oil

Peel 3 apples and cut them. Dice the onion and sauté with a bit of olive oil. In the same pan add the apple and cook it very slowly until is very tender. Blend all together. Cut the 4th apple in slices and set aside.

Place your 4 pork chops on a glass dish add a tabblespoon of the sauce on each chop and add a slice of the  apple you set aside, put some sea salt, back pepper and dried parsley if you wish and stick into the oven for 35 minutes at 200 degrees Celsius.

I always bake my potato instead of boiling it as glycemic index is lower  than when baked. I add olive oild then mash as instead of adding butter and milk which are very fattening. (Glycemic index is the effect foods have in our blood to elevate insuline levels. foods that elevates insuline converts it into fat straight away)

Pork chops with apple sauce

Pork chops with apple sauce on a bed of mash potato

Pork chops are part of a healthy diet. Although I always cut the fat to the one I am eating. I leave the fat in hubbys one! Men doesn't store fat like us therefore they are allowed to eat way more fat than us. Thats why always say do not eat same portion as your male partner,  you as a woman will always store the fat.

 Anyway this dinner was delicious. I cooked it last night (saturday) and cooked enough for today sunday dinner.

To make sauce:
4 apples
1/2 onion
Olive oil

Peel 3 apples and cut them. Dice the onion and sauté with a bit of olive oil. In the same pan add the apple and cook it very slowly until is very tender. Blend all together. Cut the 4th apple in slices and set aside.

Place your 4 pork chops on a glass dish add a tabblespoon of the sauce on each chop and add a slice of the  apple you set aside, put some sea salt, back pepper and dried parsley if you wish and stick into the oven for 35 minutes at 200 degrees Celsius.

I always bake my potato instead of boiling it as glycemic index is lower  than when baked. I add olive oild then mash as instead of adding butter and milk which are very fattening. (Glycemic index is the effect foods have in our blood to elevate insuline levels. foods that elevates insuline converts it into fat straight away)

Did you drink too much last night?

Did you drink too much last night?

Do you feel like you were ran over by a bus? Well I believe we all been there! And if you are trying to be healthy it feels even worst as you might want to eat the entire fridge or on the other hand just eat nothing all day.

So here is a few tips on the best that you can do:

1. Hydrate yourself! After drinking a lot of alcohol you will be dehydrated and this is the main reasson for feeling hangover. Drink a lot of water or infused water with ginger, if your hangover is severe drink a sport drink like gatorade which is high in sodium so it will help you retain a bit of liquid so you will feel hydrated!

 2. Miso soup. This Japanese dish helps liver to recover after a drunken night and will help you to detox. Is high in vitamin B2, B12, and E so this help to make tummy feels better! So run to your nearest Japanese restaurante for some of this.

3. Eat carbohydrates as soon as you open your eyes: toast. Banana, honey, oats etc. When you eat this your liver elevates glucose in blood, and as liver is very busy trying to digest the alcohol, carbos will help liver to do this and will help you feel better

4. Avoild any medicines. This is very hard on your liver. Alcohol is already too heavy to be processed! If you throw medicines in top of this is not good for your health. Keep it natural!

5. The best cure: don't drink in excess! Drink in moderation! 1 drink per hour! Your body digest 1 drink in about an hour! If you drink too fast this will means you are just gonna have a very drunken night! And always try to eat before heading out a meal high in good fats and protein! Cheers! Slainte!

Did you drink too much last night?

Did you drink too much last night?

Do you feel like you were ran over by a bus? Well I believe we all been there! And if you are trying to be healthy it feels even worst as you might want to eat the entire fridge or on the other hand just eat nothing all day.

So here is a few tips on the best that you can do:

1. Hydrate yourself! After drinking a lot of alcohol you will be dehydrated and this is the main reasson for feeling hangover. Drink a lot of water or infused water with ginger, if your hangover is severe drink a sport drink like gatorade which is high in sodium so it will help you retain a bit of liquid so you will feel hydrated!

 2. Miso soup. This Japanese dish helps liver to recover after a drunken night and will help you to detox. Is high in vitamin B2, B12, and E so this help to make tummy feels better! So run to your nearest Japanese restaurante for some of this.

3. Eat carbohydrates as soon as you open your eyes: toast. Banana, honey, oats etc. When you eat this your liver elevates glucose in blood, and as liver is very busy trying to digest the alcohol, carbos will help liver to do this and will help you feel better

4. Avoild any medicines. This is very hard on your liver. Alcohol is already too heavy to be processed! If you throw medicines in top of this is not good for your health. Keep it natural!

5. The best cure: don't drink in excess! Drink in moderation! 1 drink per hour! Your body digest 1 drink in about an hour! If you drink too fast this will means you are just gonna have a very drunken night! And always try to eat before heading out a meal high in good fats and protein! Cheers! Slainte!

How to stay in track in those days?

How hard is for us girls to keep in track when our period arrives? The anxiety is at it pick and you just feel like crying, in bad form, in pain, unconfortable and whishing (or probably doing it) eating all you cravings!

Then when all this horrible hormons goes away we feel so guilty for drinking and eating what we shouldn't have! Ok heres a few tips to stay in track with our healthy lifestyle in those days that is the hardest.

• exercising and resting are just as important as one another! I know that the idiea of stepin outside or on a treadmill is just horrific but exercising really help to give you some energy and produces endorphins to help you have a better mood, fact  that you will feel better with yourself!  

● you might even suffer from insomnia due to change of  hormon levels this is why is very good for you to rest during these days, recharge your batteries and exercising,  and as well as resting will make you feel good. Take a warm bath and drink a ginger tea before you go to bed this might help to have a better sleep and the ginger tea will take any nausea that you might feel away

● The things that you crave the most in this days are the worst ones to have: wine, coffee, chocolates and ice cream. Wine will make you very bloated and if you already are bloated you will just feel worst. Coffee will irritate you and cause more cramps, and probably just make you store water weight.  Chocolates and ice cream will just give you more cramps and make you feel fat which is gonna lead to depression along with the bloating which is gonna impulse you go "f* this i already ate so much so i might as well eat this or that" to eat even more which is gonna lead you to gain unnecessary weight and thats the last thing you need it. So to avoid this cravings eat food rich on potassium as the lack of this vitamin is the one who give us those anxiety and cravings so bananas and a nice tomato salad will help!

● If you are in pain take pain killers!  Your hormons are already driving you crazy!  You probably already shouted to you kids, mom, boyfriend husband or whatever  because  of your bad mood and you already feel bad to as well feeling pain! Even if the pain is little just take something!

●keep yourself hydrated!  You retain more liquid on this days, this is why if you weighted yourself in these days you might have gained a few pounds which is ok because you will loose them after the few days are over  if you keep in track. And drinking water will help to flush your system.

● the last but most importantly: eat healthy! This will help you feel better, no guilt afterwards no need to over workout trying to burn the extra calories.  Once those days are over you will forget all about it and you will still be on track and feeling good. If you eat a little bit of ice cream with a pizzza and a bottle of wine you will feel dirty, fat and sad oncee this is over. Those foods just will give you temporary good feeling.  Eating healthy and feeling good with yourself will be a long lasting feeling!

How to stay in track in those days?

How hard is for us girls to keep in track when our period arrives? The anxiety is at it pick and you just feel like crying, in bad form, in pain, unconfortable and whishing (or probably doing it) eating all you cravings!

Then when all this horrible hormons goes away we feel so guilty for drinking and eating what we shouldn't have! Ok heres a few tips to stay in track with our healthy lifestyle in those days that is the hardest.

• exercising and resting are just as important as one another! I know that the idiea of stepin outside or on a treadmill is just horrific but exercising really help to give you some energy and produces endorphins to help you have a better mood, fact  that you will feel better with yourself!  

● you might even suffer from insomnia due to change of  hormon levels this is why is very good for you to rest during these days, recharge your batteries and exercising,  and as well as resting will make you feel good. Take a warm bath and drink a ginger tea before you go to bed this might help to have a better sleep and the ginger tea will take any nausea that you might feel away

● The things that you crave the most in this days are the worst ones to have: wine, coffee, chocolates and ice cream. Wine will make you very bloated and if you already are bloated you will just feel worst. Coffee will irritate you and cause more cramps, and probably just make you store water weight.  Chocolates and ice cream will just give you more cramps and make you feel fat which is gonna lead to depression along with the bloating which is gonna impulse you go "f* this i already ate so much so i might as well eat this or that" to eat even more which is gonna lead you to gain unnecessary weight and thats the last thing you need it. So to avoid this cravings eat food rich on potassium as the lack of this vitamin is the one who give us those anxiety and cravings so bananas and a nice tomato salad will help!

● If you are in pain take pain killers!  Your hormons are already driving you crazy!  You probably already shouted to you kids, mom, boyfriend husband or whatever  because  of your bad mood and you already feel bad to as well feeling pain! Even if the pain is little just take something!

●keep yourself hydrated!  You retain more liquid on this days, this is why if you weighted yourself in these days you might have gained a few pounds which is ok because you will loose them after the few days are over  if you keep in track. And drinking water will help to flush your system.

● the last but most importantly: eat healthy! This will help you feel better, no guilt afterwards no need to over workout trying to burn the extra calories.  Once those days are over you will forget all about it and you will still be on track and feeling good. If you eat a little bit of ice cream with a pizzza and a bottle of wine you will feel dirty, fat and sad oncee this is over. Those foods just will give you temporary good feeling.  Eating healthy and feeling good with yourself will be a long lasting feeling!

Prawn stir fry

As every friday I always cook 2 cups of rice to have in the fridge for he weekend is so usefull to have for lunches. I went to do the grosery shopping this morning it took ages as I go to 3 different shops come home at lunch time but I always have broccoli and rice done so I came in and put his together in ten minutes.  Here is the details:

Sautéed on a bit of olive oil an onion, a bit of red and yellow pepper then threw in the already cooked broccoli and the prawns. Heated the rice in microwave and served. I mean how quick was that, healthy and easy. The prawns are ready to serve but if you get hem raw just put them on boiling water for about ten minutes.

Prawn stir fry

As every friday I always cook 2 cups of rice to have in the fridge for he weekend is so usefull to have for lunches. I went to do the grosery shopping this morning it took ages as I go to 3 different shops come home at lunch time but I always have broccoli and rice done so I came in and put his together in ten minutes.  Here is the details:

Sautéed on a bit of olive oil an onion, a bit of red and yellow pepper then threw in the already cooked broccoli and the prawns. Heated the rice in microwave and served. I mean how quick was that, healthy and easy. The prawns are ready to serve but if you get hem raw just put them on boiling water for about ten minutes.

chickpeas burgers

Chickpeas burgers

If you have been following me for a while you know now I do my weekly shopping on saturdays so on fridays I always get very stock on food! But today I really didn't have anything left so I had to get really creative on what to cook for dinner so I had a can of chickpeas in the press and came up with this idea and honestly was a successful idea as hubby LOVED them!

So here is the recipe for those 5 burges (2 portions)

Ingredients:
1 can of chickpeas in water
1 onion chopped
Handful of parsley (I have a herb garden so I use fresh parsley)
1 slice of wholemeal bread
Sea salt and black pepper

I boiled the can of chickpeas for a few minutes and then throw the water. I put in the blender the slice of bread and blended until crumbs add chickpeas and parsley and blend again all together. Sauté the onion and once ready mix in a bowl with the chickpeas mix add the sea salt and black pepper and mix well with a spoon and then form the burger and place them in the pan where you sautéed the inion and cook them for a few minutes just to set. I served mine just with salad because chickpeas and bread are obviously carbs so I didn't want to have more carbs but I served hubbys ones with brown rice and salad.

chickpeas burgers

Chickpeas burgers

If you have been following me for a while you know now I do my weekly shopping on saturdays so on fridays I always get very stock on food! But today I really didn't have anything left so I had to get really creative on what to cook for dinner so I had a can of chickpeas in the press and came up with this idea and honestly was a successful idea as hubby LOVED them!

So here is the recipe for those 5 burges (2 portions)

Ingredients:
1 can of chickpeas in water
1 onion chopped
Handful of parsley (I have a herb garden so I use fresh parsley)
1 slice of wholemeal bread
Sea salt and black pepper

I boiled the can of chickpeas for a few minutes and then throw the water. I put in the blender the slice of bread and blended until crumbs add chickpeas and parsley and blend again all together. Sauté the onion and once ready mix in a bowl with the chickpeas mix add the sea salt and black pepper and mix well with a spoon and then form the burger and place them in the pan where you sautéed the inion and cook them for a few minutes just to set. I served mine just with salad because chickpeas and bread are obviously carbs so I didn't want to have more carbs but I served hubbys ones with brown rice and salad.

10 biggest mistakes that are common when going to the gym

10 biggest mistakes that are common when going to the gym:

1. Skipping your warm up. This is a big mistake as your muscles need time to adapt to your training. Before doing weights always do 10 to 15 min of cardio.

2. Not cooling down at the end. After intense training you need to bring down the heart beat before you live.

3. Stretching muscles when you are cooled (instead of warming up) you can easily led yourself to an injury or damage your strength

4. Lift heavy weights fast or too light. If you lift a weight that your body can't handle you can injure yourself badly. You have to lift a weight that allow you to do 10 to 15 reps. If you can do more than 15 reps then you are not lifting enough. Push yourself! You should be lifting the last 2 reps with a lot of effort!

5. The ones that want to do a long work out in only 2 days. To have better definition, lose fat, grow muscle whatever it is your goal you have to exercise 4 times a week as a minimum

6. Don't drink water until feeling thirsty. Big mistake! Keep yourself hydrated through the day, before your training and after training!

7. Bad posture during exercises! If you have a bad posture during any exercise most likely is not gonna work and you can injure your self!

8. Resting long periods in between series. The max you can rest is 30 to 60 seconds if you are looking to burn fat and get strong. Guys that are lifting really heavy to gain muscle could rest for max 2 min.

9. Doing 1 or 2 hours of cardio thinking they are gonna burn more fat. Huge mistake! Is not about the time is about the intensity! You don't need to do more than 30 to 45 minutes. If you do more than that you will start to lose muscle, metabolism will be slower and you will be looking flaccid.

11. Wear wrong clothes and footwear! I honestly can't understand this one. I see girls running with converse on the treadmill omg it kills me! You might as well run with your bear foot! Running runners give you support you need. Running is a high impact exercise if you don't wear proper footwear your joints are going to be hugely affected!

BONUS: please don't wear make up!  If you really exercise and end up cover in sweat you face will become  like a the icing on a cake. When I do cardio I keep rubbing my face to clean the sweat. I cant imagine how would I look rubbing my face like that with make up on. Ew!

10 biggest mistakes that are common when going to the gym

10 biggest mistakes that are common when going to the gym:

1. Skipping your warm up. This is a big mistake as your muscles need time to adapt to your training. Before doing weights always do 10 to 15 min of cardio.

2. Not cooling down at the end. After intense training you need to bring down the heart beat before you live.

3. Stretching muscles when you are cooled (instead of warming up) you can easily led yourself to an injury or damage your strength

4. Lift heavy weights fast or too light. If you lift a weight that your body can't handle you can injure yourself badly. You have to lift a weight that allow you to do 10 to 15 reps. If you can do more than 15 reps then you are not lifting enough. Push yourself! You should be lifting the last 2 reps with a lot of effort!

5. The ones that want to do a long work out in only 2 days. To have better definition, lose fat, grow muscle whatever it is your goal you have to exercise 4 times a week as a minimum

6. Don't drink water until feeling thirsty. Big mistake! Keep yourself hydrated through the day, before your training and after training!

7. Bad posture during exercises! If you have a bad posture during any exercise most likely is not gonna work and you can injure your self!

8. Resting long periods in between series. The max you can rest is 30 to 60 seconds if you are looking to burn fat and get strong. Guys that are lifting really heavy to gain muscle could rest for max 2 min.

9. Doing 1 or 2 hours of cardio thinking they are gonna burn more fat. Huge mistake! Is not about the time is about the intensity! You don't need to do more than 30 to 45 minutes. If you do more than that you will start to lose muscle, metabolism will be slower and you will be looking flaccid.

11. Wear wrong clothes and footwear! I honestly can't understand this one. I see girls running with converse on the treadmill omg it kills me! You might as well run with your bear foot! Running runners give you support you need. Running is a high impact exercise if you don't wear proper footwear your joints are going to be hugely affected!

BONUS: please don't wear make up!  If you really exercise and end up cover in sweat you face will become  like a the icing on a cake. When I do cardio I keep rubbing my face to clean the sweat. I cant imagine how would I look rubbing my face like that with make up on. Ew!

Healthy truffles. The most delicious bites!

This healthy bites are just delicious.

Ingredients:
1/2 cup of raisins
1/2 cup of almond flour
1/4 cup of unsweetened coco powder
1/4 cup of peanut butter (I use pb2 is a powder form of peanut butter,  you just add water to make it. It has less fat than natural peanut butter link below to buy it)

Blend the raisins until very mushy. Add the rest of the ingredients and keep blending!  Then you will have the mix ready. I made then in a love heart shape by putting the mix on a silicone mold, but you can make them round and then roll them on different ingredients like coco powder, walnuts, coconut, cinnamon or just dark chocolate.

Place them in fridge to set for 30 min before eating them. Store in fridge.

To buy silicone mold click here: Silicone flower mold
To buy pb2 click here: peanut butter

Healthy truffles. The most delicious bites!

This healthy bites are just delicious.

Ingredients:
1/2 cup of raisins
1/2 cup of almond flour
1/4 cup of unsweetened coco powder
1/4 cup of peanut butter (I use pb2 is a powder form of peanut butter,  you just add water to make it. It has less fat than natural peanut butter link below to buy it)

Blend the raisins until very mushy. Add the rest of the ingredients and keep blending!  Then you will have the mix ready. I made then in a love heart shape by putting the mix on a silicone mold, but you can make them round and then roll them on different ingredients like coco powder, walnuts, coconut, cinnamon or just dark chocolate.

Place them in fridge to set for 30 min before eating them. Store in fridge.

To buy silicone mold click here: Silicone flower mold
To buy pb2 click here: peanut butter