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?

* 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)

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 + !!!