Snacks & More:)

So....Training, long days at work, life...

If you feel like you constantly need to snack on something, better make it a healthy one!

Here are a few ideas to suit all cravings:

Mid morning/afternoon snack time (hassle free) is HERE!

"Slice of heaven"

1 slice of wholemeal bread

dash of olive oil

balsamic vinegar 

2-5 mini mozzarella balls / 1 slice of smoked , quality salmon

2-3 cherry tomatos (halves)

1-2 basil leaves

'Crunchy bread sticks' (to have ready in advance)

3 slices wholemeal bread

1-2 table spoons olive oil

1 tea spoon Zaatar ( spice)

salt+ pepper

Make a dip:Whole tahini/cream fresh/smashed Avo/Guacamole/

First brush your slices with olive oil. Then, time to spice up those bread slices! 

Cut each slice to 4-5 thin (vertical) 'sticks' and most them for approx.2 mins on a hot pan (each side)

'Endive boats ' (Savoury/sweet/however you fancy combining)

What I love about Endive leaves is that you can take one out and its little boat form is preserved ..makes it super easy to chuck something in there when you're in a rush!  

3-6 slices of Endive (with the white stuff)

bit of olive oil

1/3 mango cut into tiny cubes

1/4 tea spoon balsamic vinegar 

drop of honey

1 -2 basil leaves thinly cut and placed on top

kohlrabi sticks/other root veg (can't always find it in supermarkets) 

1 large kohlrabi

olive oil (about 1 table spoon)

1/2 lemon juice/lime

bit of pepper and salt

 

Sweet energetic rice cake/cracker  

1 slice wholegrain, lightly slated/not slated rice cake/cracker

1 table spoon whole tahini (made beforehand)

1/2 table spoon plan / sheep/goats cheese yogurt

Sprinkle of date syrup (with tea spoon)

2-3 grapes cut in half/or berry fruit that you like

1-2 hazelnuts -chopped 

Just stack all that on your cracker and enjoy!

 

Banana delights - eat your banana in style! :)

1-2 sliced bananas (to circles) .*to make and save for when you fancy a sweet snack

1-2 tea spoons date syrup 

For coating: place all these (bellow) in a large plate

3-4  desiccated coconut 

1- 1/2 tea spoon ground cinnamon 

3-5 crushed Walnuts 

simply spread some date syrup on each banana slice (with sides), 

Coat each banana slice 

You can freeze for a few hours and make it last a bit longer for next day as well:)

 

It's a date!

3-6 pitted Medjool dates 

3-6 rocket leaves (Or non if you don't like them)

1-3 tea spoons of soft, light goats cheese/cream fresh 

3-6 Walnuts/pecan nuts (1 per date)

Simply fill each date with the ingredients/some above

 

Bon appetit and please don't go starving in between meals:) 

 

 

 

No more processed shop-bought "Healthy snacks"! Make your own with only 4 ingredients!

What you need:

  • 2 cups Rice Krispies (plain ones)

  • 220 g ( 3/4 cup plus 1 tablespoon ) of peanut butter (Look for the natural kind ) OR  almond butter 

  • 3 tablespoons of honey ( or maple syrup if you are vegan or simply prefer it)

  • 1/2 cup of dark chocolate chips (either shop bought or make your own with 70% or higher)

That's it! Now ...for the Preparation

Melt your peanut butter + honey until it reaches a smooth and slightly liquid consistency.


Remove from heat , add the rice Krispies and stir well.  Add your chocolate chips into the mixture, and stir agin :)


Pour the mixture into a baking tray with a baking sheet on it .

Place in the freezer for about 20-15 minutes - .
Pull out the mixture from the baking paper and cut into squares or rectangles (whatever floats your boat) 


Store in a sealed container in the fridge.

 

Enjoy! and stay in SHAPE +

Low carb pancake (with Almond flour) ‏-Why not try something new?


Ingredients:
* 1.5 cups almond flour (Basically fine -ground almonds
* 3 eggs
* 1/4 cup of water / coconut milk/yogurt /cream .
* Teaspoon vanilla extract
* 25 drops of liquid stevia , or some other sweetener like honey/ date syrup .(golf because preferred than honey)
* Coconut oil / butter , for frying (a little)

Preparation:
Beat the eggs in a bowl until they "puff" a bit , with manual /electric whisk . Add the stevia , water ( or alternatives ) , and vanilla extract ( or stevia and vanilla ) and keep beating .Mix the almond flour into the the liquid ingredients . Add liquid as needed to reach the right consistency ( not too thick )
Keep in the fridge for about 15-20 minutes ( not necessary but helps )
Warm a bit of oil / butter in a pan over medium heat .

Time to make them and enjoy!

Keep in SHAPE + :)

 

One of the best ways to help yourself stay fit...a big must!

Walking! Yeah!

One of my personal favourites!

Tired after a long day at work? need some time to think? why not get fit while doing just that...?

  • You can do it ANYWHERE, ANYTIME
  • Doesn't require any equipment and is freeeee
  • Boosts your metabolism & increases blood flow
  • Helps with recovery after workouts with me:) (and in general )
  • Strengthens Heart & joints
  • Helps with improving posture (especially if you are in front of a computer most of the time)
  • Helps to clear your mind & relax; thus lowering stress levels- fresh air can only do you good! and if its sunny outside- that's a bonus!
  • It is one of the most functional exercises out there! It IS one of the most natural movements we as humans can do for ourselves- especially now a days, when people often prefer not to walk so much any more and use any other way to get from A to B
  • Walking accelerates weight loss results! for sure!

Try and make a daily habit of it (if not, at least 3 times x week) ! Not every walk needs to be an hour long. And please remember: Just like with any other exercise form, consistency is the name of the game if results are what you are after! 

Make a habit of it, schedule it in your diary just like you do all other things ...

what are you waiting for? Go out there! WALK...

Stay in SHAPE + !!!


Are you ready for summer? NO MORE EXCUSES!

Spring is around the corner...why not start preparing for those sunny, beach days with your family? No time like the present! 

* Set your fitness goals- try to be realistic and make the decision to start! What is it that you want to achieve?

* You don't need to hit the gym to get fit! 20-30 mins a day of different exercises/activities are more than nothing!

* Go on walks: by yourself, take your partner, dog ,kids, friends, colleagues.. Just DO IT!

* Nutrition: Plan ahead! we all lead hectic, busy lifestyles. Take a bit of your time once- twice a week and plan your meals and snacks. There are a lot of things you can make at home, freeze and have for the week. 

* Make a list of things to buy and try not to buy junk food - If you don't have it at home, it's easier to resist!

* Instead: eat fruits, veggies, fresh things! 

* Drink plenty of water and try to reduce juice/soda intake.

* Start looking at your food label! Sugar is something you absolutely need to reduce from your diet! Less than 5 gr per 100 gr of serving is a better choice.

Little choices make a big difference!

What are you waiting for??

Stay in SHAPE + !!

PULCES/LEGUMES...A HEALTHY, CREATIVE & DELICIOUS CHOICE IN YOUR DIET

Whether you are fellow vegetarians, vegans or healthy eating advocates,  you probably already know about the many benefits of eating legumes; They are versatile, fun and make a quality nutritional side / main dish; depending on your own habits and diet. Unfortunately, people sometimes are taken aback by them because they do require a bit of prep time...But hey...it's actually really simple and you don't really need to invest that much time... you'll be surprised :)! 

What are legumes, and what do they offer us?
 
legumes belong to the leguminous plants which grow in a pod. The legumes family includes (among other kinds)  red and green lentils, kidney beans and white beans, Faba beans, Azuki beans, chickpeas, black-eyed peas, Mung beans, dried peas, soybeans, etc'....

Legumes contain high protein content compared to their fellow plants (fruits and veggies), and are therefore considered to be a reasonable nutritional choice for vegetarians and vegans. 

However, you don't need to be a vegetarian/vegan in order to enjoy their benefits! They are low in fat and contain NO cholesterol at all ! (yes, that's right! NO cholesterol!!!), rich in minerals and vitamins, potassium, folate, iron and magnesium. In addition to that, they contain a high amount of fiber necessary for maintaining the health and proper function of the digestive system and help lower cholesterol and blood sugar. Furthermore, they have antioxidant qualities and thus may help prevent the development of heart disease and blood vessels, certain types of cancers, increased blood pressure and diabetes. 

Now, to the mother of all questions in the pulses eating topic arises : How do we prevent bloating & flatulnece? (or in a simple word...gas!)
 
Firstly, it׳s recommended to soak the beans in water (overnight is the best time) before cooking to reduce as much as possible the risk of gas after eating; These are caused due to a lack of adequate disintegration of the sugar in the beans during the cooking process. When these sugars reach the colon they undergo fermentation by the friendly intestinal bacteria  and the result is an accumulation of gases in the digestive tract :(
 
Another way to reduce the formation of gases is to sprout the beans (when you see a little tails coming out of the bean). Sprouting them significantly improves their nutritional value, increases the amount of amino acids, sugars available for use and improves the ratio between soluble and non-soluble fiber. 

How to use them?

Different kinds require different cooking time- boiling them in water would be the main cooking method. Look for recipes: you can use them to make /add in casseroles, salads, different spreads & pastes , soups and much much more! 

I love them! Maybe you can try it your way..and you'll love them too:) !

Go for it ! ...& don't forget ....keep in SHAPE +