Continue the collection of my sugar free recipes, and, today, I am sharing with you another, very simple, idea for a healthy, sugar free, snack.
Continue the collection of my sugar free recipes, and, today, I am sharing with you another, very simple, idea for a healthy, sugar free, snack.
My sugar detox journey continues, and so my sugar-free recipes keep coming to my blog 🙂
During week 2 of my sugar detox I’ve added carrots and high fiber whole-grains. It is important, not to go overboard with them. Add just one portion a day, about 2-3 crackers, or 1-2 of these carrot cookies, or 2-3 tablespoons cooked whole-grains. Also, make sure you combine your grains with healthy fats and protein in order to slow down the carb digestion.
OK, today is day 6 of my one month sugar detox. You can read the reason why I’ve started sugar detox over here. I wanted to share with you my first three-day-experience a couple days ago but, to be honest, the fourth and fifth days were the worst ones so far. I had low energy and felt fatigued the whole day. To be positive, I think they are going to be the hardest days in the month. I don’t see any reasons why there should be other difficult days like these ones. We’ll see.
So, today, I am sharing with you my first three days of the detox, the cold turkey days, what I ate, how I felt, and what changes had happened to my body.
Today, I’ve started my one month Sugar Detox. What is the reason? Why am I doing it?
First of all, I am not a fan of detox diets. I am positive that human body is doing a great job when it comes to cleaning itself and getting rid of toxins. My personal thought that many detox diets have a bigger chance to harm your body than do any good. Mainly, because they are created only for a short period of time, and often create protein and healthy fat deficiency. Sugar detox, on the other hand, is made to break the addiction not just to lose weight. Sugar addiction is real, and some of us have it, without even knowing. Unfortunately, sugar is hidden in many products we use on a daily basis. Ketchup, mustard, dressings, cereals, protein and energy bars, drinks and so many more. To make picture worse, sugar, as food ingredient, has other names that often mute our alertness.
About couple days ago I wanted to make a hummus. I’ve had all the ingredients, except tahini. Without thinking too long, I went to the local fresh market and bought the sesame seeds. Yes, I’ve decided to make my own tahini.
The tahini recipe is really simple and doesn’t take that much time. Besides homemade hummus, you can use tahini in baking the cookies, cooking the noodles, preparing the sauces for meat and vegetables.
Chocolate itself sounds like a delicious treat and when combined with the citrus, like an orange, for example, it creates even bigger temptation.
The muffin recipe I offer you today contains no sugar, filled with the healthy fats like cacao, coconut oil and avocado, and rich in protein thanks to added whey protein concentrate. If you aren’t a big fan of WPC (whey protein concentrate) you can replace it by extra cacao; and if you don’t want to get overboard with the caffeine, you can add carob instead. Just make sure to reduce the amount of honey in the recipe, if using the last option, since carob tends to make foods sweeter.
Human brain is a powerful, only partially, understood, machine. If it works the body lives, if it stops working the body dies. What if the brain works but not efficiently, does body live then? Yes, but it is hard to call such life a complete life, most likely, it is a surviving mode, with some kind of limitations. In order to life a life fully a person has to take care of his or her brain. Today, I offer you 10 ways to keep your brain healthy, based on my reading, studying and life experience. I hope you enjoy the read.
My typical breakfast would be fried eggs with the veggies on a side but, honestly, I get tired from it once in a while. Then, I start to play around with the recipes for the protein pancakes. This time, I’ve added spirulina to make my pancakes green, and get additional nutritional benefits. Spirulina is a great detox component of your diet, besides being rich in minerals such as iron, calcium, potassium, magnesium and B vitamins. Spirulina is not for everybody, please read the warnings about spirulina’s safety and you might want to consult with your doctor, before consuming this algae.
We all know that exercises are a part of a healthy lifestyle. For some people, training is like breathing, a necessity, and for some it is an unattainable task that could be done only by heroes or weirdos who love to push hard themselves and sweat heavily.
If you lucky enough and you do love training, you might want to skip the text below or, simply, read it for fun, and see if any points are suitable for you. If you fall into a category of the people who need extra boost to become more active, please read my tips. I’ve written them based on my experience working with different clients who wanted to lose weight.
Black Bean recipe was already in my blog earlier, I’ve made protein bars from them.
This time, I’ve decided to bake the muffins which, in my opinion, look more festive, even playful than just simple bars. I’ve also changed the ingredient list a bit by adding either dark sultana raisins, or walnuts. So, there are two variations to this recipe.
You might agree with me that humans are lazy by the nature. The surviving instinct tells us to save as much energy as we can so we could have that extra strength when it the most needed, like in the case of escaping from an wild animal, for example, or, more suitable for modern life, in the case of paper overload at work.
Yes, you might not feel like going outside for a run or driving to the gym but you still want to have a trimmer figure. There is nothing wrong with it. As I’ve mentioned earlier, humans have the tendency to stay in a saving energy mode because of their nature.
I hope, you’ll enjoy the 10 ways to burn more calories during the day without a training. Some of them are fun and some are more serious. Decide for yourself what tip suits your lifestyle and what tip doesn’t.
The New Year, 2017, is in about three weeks. You might or you might not have thought about your New Year’s resolutions. I bet, one of them would be to get in better shape. Am I right?
The fact is, you don’t have to wait until the New Year begins. You can start transform your body today.
This recipe is very similar to the previous one, Chocolate Cheese Breakfast. Except, it doesn’t contain any eggs. Also, this breakfast option is richer in protein thanks to added WPC. I used protein with chocolate flavor, and would recommend you to do the same.
This meal is quite filling. Despite looking like a cake, it doesn’t contain any sugar. As sweeteners I’ve used small amounts of raisins and honey.
Also, feel free to freeze it for future meals. I froze mine, and the taste didn’t get any worse. Just make sure you defrost it completely, before consuming.
To be honest, this one turned out as successful kitchen experiment, which doesn’t happen every time 🙂
This is very simple and quite fast healthy breakfast option. Chocolate flavored pancakes because of the added cacao. Creamy filling, made of cottage cheese, Greek yogurt and chia seeds. In combination, you get one tasty and filling morning meal.
The first time I saw raw vegan cheesecake on Instagram, I wanted to find out how to make one. I’ve searched through the recipes, and there was always an ingredient or two that I didn’t have in my kitchen.
Finally, I have all the ingredients, I need, handy. The biggest part make cashews. Then, you add berries of your choice for flavor, maple syrup and dates for sweetness.
We all know to achieve a body of your dream you have to eat clean and stay active. Yes, you can lose weight by managing your diet but in order to get a toned body you’ll have to exercise.
Some people enjoy to train at gym, and some simply prefer the comfort of their own house. Both options are great. There are pros and cons to each one.
Today’s post is for those people who would like to train at home. I’ve created a workout that doesn’t require weights. Your body weight is completely enough to feel the intensity and see the progress. This Body Weight Workout is suitable for beginners, as long as you proceed carefully, by reducing a number of repeats if needed, and listen to your body constantly. No rush!
Oatmeal cookies are one of my favorites. I like to add nuts, seeds and raisins to them to make their taste even better. Since we have a blueberry season, I’ve decide to experiment and add fresh blueberries on top of all the goodness.
The result was delicious, so the recipe is here, in my blog, for you to see.
When blueberries are added, cookies became softer than original version. You just want to keep chewing them which might be a bit dangerous for your waistline since oatmeal cookies are loaded with lots of carbs and calories. With wise carbs management there is nothing to be afraid of. Plus, if you, like me, love to run you can consume slightly more carbs with no worries.
On a hot day everything you want to eat are veggies if at all. Another day, I’ve mentioned on my Facebook page about cold soups, and Silvia, who writes her blog Welcome to my Kitchen , gave me a nice idea, to try Spanish Gazpacho soup. So I did, and very happy about it because this soup is exactly what you need when Summer heat strikes.
Smoothies are easy and quick to make, so everybody loves them. You can play with endless ingredient combination, and each time the result turns out delicious.
The idea of Cantaloupe Smoothie came after browsing my Instagram feed and seeing beautiful colorful pics of healthy foods.
Summer offers us a great variety of berries and fruits, so we should use the moment 🙂
Hi fitness lovers! How is your energy level? Do you need extra carbs to give yourself boost before training?
I have a healthy option for you, Green Energy Bars. They are based on nuts and dried fruits. They do have protein. Or, if you don’t include whey protein powder to your diet, you can replace it with cacao powder, and they’ll become Chocolate Energy Bars 🙂 The decision is yours.
I love these bars because of their unique flavor. Just imagine how combination of almonds, dates, hemp seeds, shredded coconut, lemon juice and lemon zest might taste like. Yes, only great!
They could be done in less than 10 minutes. Refrigerating for at least 30 minutes before tasting is advisable but who can wait 😉
Because of their very high carbs content I would recommend these bars only to fuel your intense/high endurance training so you don’t get unwanted changes in your weight. Unless, your goal is to gain weight, of course.
I often hear that people say soups are not a part of healthy or clean eating. Why not? It all depends on the way you cook a soup. If you add fatty pork meat as a base, lots of simple carbs (pasta or potatoes) and processed soup flavoring, then, yes it might turn out not that healthy at all. If we talk about canned soups, then, definitely, this is not a healthy addition to your diet. Otherwise, soups that are based on relatively lean meat and filled with veggies create a wonderful way to stay satisfied for longer with no harm to your waistline.
Turkey Sorrel soup, I offer you today, is an example of simple and healthy soup. Plus, it is a seasonal meal. Sorrel gives a tart taste to it. In combination with Greek yogurt, despite the fact you eat a hot meal, sorrel gives you a feeling of refreshing. Exactly what you need in Summer time.
Veggies are an important part of healthy eating. They are rich in vitamins, minerals and antioxidants, we all know this. To each of my clients I recommend consume two portions of vegetables with every meal. Yes, that’s 10 portions a day!
Boiled, steamed, baked or grilled, either way they’ll provide benefits to your health and will help you to achieve a slimmer waistline.
Protein bars are popular among those who follow an active lifestyle. Runners or fitness enthusiasts like to include protein snacks to their diets because of the convenience and easiness. First, you don’t have to cook a whole meal. Second, you can take a protein bar with you wherever you go. The most important, you don’t have to skip your food intake no matter how busy your day might get.
Today, I would like to share a very simple recipe that, I hope, you are going to like because of its simplicity, taste and nutrition facts.
Wow, these last days have been super hot and humid. This is Summer in full bloom here, in Lviv. It’s hard to think about food, since your mind is concentrated on hydration. When talking about mind, I mean half-functioning brain, because of the heat 🙂
OK, there is one food that comes to my mind on hot days, it is ice-cream. Since my blog is about healthy eating, today, I offer you a healthy version of ice cream with the taste of rhubarb and strawberries. Healthy, tasty, and refreshing.
I continue my Protein Bar epic, and today I am going to share with you super delicious and super filling option, Black Bean Protein Bars.
If you’ve tried cooked or baked black beans, you already know how tasty they are. Besides being yummy, black beans are rich in nutrients that our bodies need in order to stay healthy. One cup of baked beans contains 15 g of protein, 15 g of fiber; 64% folate, 30% magnesium and 20% iron (based on daily recommended values). Plus other important vitamins and minerals that create impressive list.
Black beans protect our hearts, thanks to soluble fiber they contain. Beans reduce inflammations, again, thanks to fiber, because it removes toxins and waste from our arteries, therefore clearing them from dangerous build up of obstructions. Because of the combination of complex carbs and protein beans create filling recipes.
So, if you want to refill your energy after intense training and stay energized for longer, Black Bean protein bars might help.
First time I tried cobbler in the US. In Ukraine there is no such thing, as far as I know. At least, I cannot recall from my childhood that Grandma or Mom would ever bake it.
The moment I tasted it I was hooked. Cobblers are so delicious you cannot stop eating them. Fruity on the bottom and crunchy on the top, saturated with Summer juice, either fruit or berries. Yummy.
Unfortunately, traditional cobbler recipes are filled with flour, sugar and butter, which is not that healthy food variety. Good thing, by making few substitutions in the recipes, we can still enjoy cobblers that made much healthier way.
Today, I would like to share Strawberry-Rhubarb version. Both foods, strawberries and rhubarb are in season now. Why no to put them to good use?
On Sunday you want something special and delicious. Something that is both tasty and healthy. How about Strawberry cake? First, it is strawberry season now, and, second, this berry cake could be made healthier than traditional way.
The ingredient combination might seem a bit weird but, believe me, it creates a harmony to the taste buds. Whole-grain flour, sunflower seeds, fresh strawberries, shredded coconut, coconut oil, Greek yogurt and other ingredients dissolve into each other and compose one soft, slightly sweet, and refreshing flavor.
Protein bars are popular in my blog, aren’t they. If you include protein powder to your diet, most likely, you enjoy my ‘hot topic’ but what if you don’t see protein powder as must have in your nutrition list.
In that case, I have a protein powder free option for DIY protein bars. The idea has been taken from amazing Gordon Rock’s book DIY Protein Bar Cookbook.
Morning Bliss bars have delicious and nourishing flavor thanks to variety of nuts, seeds and nut butter. Dried blueberries add a little fruity flavor, but overall bars have nutty taste.
These protein “bricks” could be your quick breakfast option or snack on the go. Either way, they’ll provide plenty of long lasting energy.
Local markets already have fresh strawberries and cherries available. What a yummy and healthy treat!
Summer berries create a wonderful refreshing snack. There could be only one downside, you quickly get hungry again , since berries are low calories.
My solution: add DIY nut butter. Healthy fats and protein from nuts will keep you full and energized for longer.
In my opinion, coconut cashew butter goes well with strawberries, which are in season right now. You can make it less or more creamier and less or more salty, depending on your preferences.
America days in Lviv had started yesterday. From May 25 and through May 29, Lvivians and city guests have opportunity to enjoy American movies at Kopernyk Theater (Кінопалац «Коперник», Kopernyka St, 9).
The program for the next days also includes music concert in front of Opera House and American food tasting at Street Fair.
There will be attempt to make a new Guinness World Record, the biggest English class in the world. So, fingers crossed…
Smoothies come very handy when there is a shortage in precious time and need in a quick refuel after intense training.
In my vision, smoothies that contain frozen bananas have one of the best tastes.
I like to add protein powder to my smoothie but it is optional, and final decision is up to you. You can add cacao powder instead to enhance the flavor.
Hi dear reader! Sorry, I’ve been away from blogging for a while. April turned out to be busier month than expected. Have to say, I am happy to be back. Cheers to May!
You, probably, remember Raw Chocolate Protein Bars I’ve shared with you earlier. If not, you can follow the link to see the recipe. I’ve been making these protein bars on a regular basis lately, until, one day, I was out of walnuts and had to replace them with sunflower seeds. The final result came out better than original one. Even the most honest critic, my husband, had to agree.
Please note: unlike walnuts sunflowers seeds are omega-6 fatty acids. It is recommended to balance your diet by bringing omega-3 and omega-6 fatty acids to proportion 1:1 in order to reach optimal benefits.
So, today I am sharing with you Updated Raw Chocolate Protein Bars recipe.
Working as fitness nutritionist for about a year now, I can tell with a certainty that a big part of being a nutritionist is being a psychologist. In order to help people, I have to listen carefully to what they have to say. Usually, people have to say a lot. What bothers them, what they want to achieve, what makes them happy, what makes them upset, what changes they have tried so far in their diets and how it didn’t work. Also, they share with me their family and work issues. Here I listen carefully too. Both, family and work make a huge impact on client’s success.
As a trainer, I can teach my clients how to eat properly according to their goals but it is up to them to provide the knowledge they’ve just received into life. During the program, I meet the client on a regular basis to track the progress and make the corrections that need to be done. I provide the support and motivation the client requires to continue with his/her health journey. For the 8 weeks clients are under my wing but what happens next? How to continue being successful, when there is no trainer around? Or, maybe, you haven’t even hired a trainer because you want to lose fat on your own. How to be successful here?
In this article, I want to share with you the most important, in my opinion, principle of achieving success in your fat loss voyage. Nothing new here. It is a well known fact, and Dale Carnegie wrote a whole book, based on it, “How to Stop Worrying and Start Living”.
From nature, people are impatient. If we want results, we want them instantly. Often clients come to me with a question, “What should I do to lose ___ lb ASAP?” These clients want a quick fix. Unfortunately, there is no such thing. If it is, it’s unhealthy.
Good thing, I see more people who don’t mind to wait for their results, since they understand they cannot get into the best shapes of their lives overnight, after eating unhealthy for years.
Yes, that’s the way to go, be patient! The road to getting fitter and healthier body is a rocky road. One week you get a good result, another week not so good, or even bad. And here they come,
Will I get there? Can I do it? Is the program right for me? Should I quit?
People worry a lot. Carnegie was right in his studies. So, what to do in order to stop worries and continue with the (nutrition/training) program and see so much wanted results?
Who hasn’t tried peanut butter? Creamy or crunchy it is favorite addition to snack for many. How about sunflower seeds butter? Have you tried it?
I remember, when living in the US, I used to buy one at Trader’s Joe. Oh, I loved it! Even more than traditional peanut butter. Now, living in Ukraine, I miss the taste of sunflowers seeds butter so much. Despite the fact that Ukraine is a country of sunflowers, there is no such thing at Ukrainian market as sunflower seeds butter. A good thing, there is a blender and there are all raw materials to make one.
Protein bars are very handy when you are short on time. Just grab one and ready to go. I like to make my own protein bars. By knowing what I’ve added inside them, makes them even more tasty 🙂 No harmful chemicals that prolong shell lives to variety of store options.
The recipe I share with you today takes only 5 to 10 minutes on hands, plus at least 30 minutes cooling time.
You can play around with topping and get creative. Whatever your heart desires. I’ve topped them with pumpkin seeds, goji berries and lemon zest. That citrus flavor gives a special touch to chocolate bars. You might want to try it.
Chickpea is a great choice when you want to take a break from meat and egg consumption but still not to lose in protein amount. Since chickpea is a plant based protein food, as mostly of its relatives, it is incomplete protein. Which means it doesn’t contain all the amino acids your body needs to get from food in order to keep your body function.
Per 100 g of product, chickpea contains 9 g of protein. That’s even more than an egg (6 g of protein per 100 g pf product). So, what to do to make chickpea protein meal complete protein? Just combine with whole grains. Yes, make a sandwich!
Today is Friday. The whole weekend is ahead. Many of us are looking forward to weekend since it is associated with rest time and treats of all kinds, including food treats.
If you are reading my blog, good chances are, you like to cook yourself and love to try new recipes that tend to be healthier versions. You came to the right place 🙂
Lately, as you’ve might already noticed, I love to play around idea of Bliss Balls, or Power Balls, or simply, Yummy Balls. My reasons:
There might be just one flaw, you could eat too many, because they are so good.
Today, I would like to share with you a very simple version of Bliss Balls, Prunes Nut, that are made of only three ingredients, prunes, nuts and coconut butter. I don’t count sea salt, since it is optional.
Bliss balls, healthy “candies”, made out of dried fruits, nuts, seeds, natural sugars and healthy oils, create a wonderful healthy alternative to over processed store desserts. They don’t contain hidden aliens, harmful ingredients.
They are easy to make. Don’t take much time, and are ready to be eaten in minutes. Could be consumed as a healthy dessert or as a snack on the go.
Healthy snacks don’t have to be complicated. Grab a banana, peel it off and slice it. Smear a 1/2 tsp of natural nut butter on banana slices and stick them together. If you wish and have time for it, sprinkle seeds and ground cinnamon on top.
Healthy snack is ready. Have one and be happy!
Здоровий перекус не повинен бути складним. Візміть повбираний банан та наріжте його на кружальця. Накладіть 1/2 ч.л. натурального горіхового масла на бананові кусочки. Складіть їх докупи. Якщо маєте бажання та час, то посипте зверху зернятка та корицю.
Все. Здоровий перекус готовий! Смакуйте.
If you love cooking and making things from scratch, I am sure, you’ve had such times when you used foods you had at home to create a meal. This is exactly what I did with Cacao Pancakes.
They have zero sugar. No eggs. To be honest, they didn’t turn out that much tasty just by themselves, but create a healthy base to your favorite healthy treats, such as nut butter, honey and berries.
Nice fact that there was no one left tells me the recipe is worth the sharing.
Protein balls or protein bars? Well, doesn’t matter what shape they are, as long as they are home made with natural ingredients.
There is endless list of protein snacks varieties. Today, I would like to share with you the ones that are rich in omega 3 healthy fats, besides protein, Hemp Seeds Protein Power Balls.
If you follow healthy active lifestyle, then chicken breasts and eggs are quite often on your table . Have you ever thought about combining them together?
Well, let’s try to do this. Actually, I’ve already did, and result came out as protein rich meal, perfect addition to fitness lifestyle.
I’ve been running for more than twenty years, since I was 15. Running is something I cannot imagine my life without. It’s my therapy, it’s my time. There wasn’t a single run that I felt sorry I went for. Each of my running sessions, no matter how intense or how long it is, brings me benefits. Both, mental and physical. I feel stronger and restored with each activity.
If you aren’t a runner yet, please take a look at infographic I’ve made. It shows the benefits of running. Of course, not all of them.
If you are a runner, feel free to share your own thoughts about benefits from running.