Happy Brand New You!!!

2017

OMG 15 days have passed since we have welcomed 2017 and yes, It has been ages since my last post, I am well aware…since March last year to be more precise (WOWWW)…. However…However… this is not without good reason. And in this instance that reason takes the unmistakable shape of Relocation with pretty much brand new everything! Brand new location, brand new flat, brand new routines, schools for the girls, brand new community, new friendships, new neighbours and everything else you can imagine. After five years of living in our beloved Apartment in Taipa and after counting endless months (more than a handle ;)) in Macau, we upped sticks to the sticks…. well to not that far…to our dear neighbour –> Hong Kong… But more about that later, Now we focus on keep going into 2017 right, we focus on keep rolling with the Resolutions, we focus on keep going recharged, rejuvenated and absolutely ready to embrace this brand new chapter of 365 pages.

The new year is the perfect time for a clean start and a new outlook on what you want to achieve this year. Whether is boosting your endurance, getting into shape or simply make more time for yourself, consider this a chance to make your brightest dreams a reality. It’s  an opportunity to reflect on the past and to challenge yourself to new begginings. This is the time to Dream Big – and start the change NOW – and you don’t need to relocate like I did.

Want to clean up your diet and choose healthy foods that will also help you to drop the unwanted kgs? Conquer the clutter; over scheduling (yep, I know!!), and other unwanted obstacles that often stand in your way? Whatever your hopes and wishes are for the coming year, use the turning of the calendar to put them into action.

It all starts with you and Don’t wait for a Monday or the 1st of the Next Month. Start Now!!!

If you are new to fitness or coming back after a long layoff – it happens to all of us – turn to my special “Beginners Fitness guide for Women” which includes comprehensive workouts and an easy and affordable diet plan that you can follow. You will also find easy and yummy pre-post/post-workout snacks in our recipe menu and don’t forget to share/tag your New-Year New-You goals and accomplishments with our brand new #thebodybymari on Instagram.

Happy and Healthy New Year Everyone

XX

 

 

 

 

Drinking Lemon Water in the Morning

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The way you start each day is incredibly important.

According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down.

Whether you’re a mom, a dad, a coach, a writer, an artist, a chef, a small business owner or a yoga teacher, what you do first thing in the morning matters.

Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature’s rhythms, balance the doshas & foster self-esteem alongside self-discipline.

Your mind may say you have to check emails, take the dog out, get the kids out the door, that you can’t be late for work or that you just don’t have enough time to cultivate your own morning rituals.

But, if you can only make time for one ritual that will improve your health, let it be this…..

Start the day out with a mug of warm water and the juice of half a lemon (ginger and chia seeds is optional).

It’s so simple and the benefits are just too good to ignore. Warm water with lemon…Why?? you may ask. Read below:

1. Boosts you’re immune system
Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain & nerve function and helps control blood pressure.

2. Balances pH
Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.

3. Helps with weight loss
Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And, my experience is that when I start the day off right, it’s easier to make the best choices for myself the rest of the day.

4. Aids digestion
The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen toxins, in the digestive tract.

Think about this… during sleep, you typically haven’t been drinking for at least 8 hours. Giving the body adequate water when you first wake up is a great way to get your body and your mind going.

5. Acts as a gentle, natural diuretic
Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin
The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.

7. Hydrates the lymph system
This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can’t perform all of it’s proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don’t want to mess with a deep state of dehydration!

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It is always important to support our bodies by drinking enough water, especially in the morning. Lemon water won’t be a miracle cure but it might be a better alternative to caffeinated drinks, especially for those with adrenal problems.

I’ve found that starting to drink water first thing in the morning when you aren’t used to it can cause a few minutes of nausea, so it might be a good idea to start slowly and not used to drinking this much.

Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don’t be surprised if you begin to view mornings in a new light.Remember, real change comes from taking action.

Xx

Raw Vegan Key Lime Tart with Oats Crust

key lime tart

Desserts | July 12, 2015 | By

Today i had the pleasure to indulge by far, the B.E.S.T. Raw, Gluten Free Dessert that ticks all the healthy boxes. A part from being Raw and Gluten Free it’s: Dairy Free, Refined Sugar Free,  Eggs Free…it’s absolutely nourishing and tastes incredible. 

It’s so fresh, refreshing, colourful and with an amazing tangy flavour that gives you that extra punch. A true summer hit! Sienna and I were literally fighting got the last crumble.

I have tried to develop this recipe according to my taste and i have to admit that although it doesn’t taste the same as the one i had this afternoon (no one shares their secret ingredient), it’s pretty sexy and extremely tasty as well…

Have a look at my ensemble and let me know your thoughts.

Love,

Xx

Raw Vegan Key Lime Tart
Serves 1
A raw and tarty lime pie to refresh the palate. provide energy and nutrients and taste amazing.
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Crust
  1. 1/2 Cup raw buckwheat groats
  2. 1/4 Cup oats
  3. 1 Cup Medjool dates
  4. 1/2 tsp vanilla extract
  5. 3 Tbs maple or agave syrup
Cashew Cream
  1. 2 cups raw cashews (soaked for at least 2 hours)
  2. 1/4 -1/2 cup lime juice + 1 teaspoon lime zest (depending on desired lime flavor intensity)
  3. 1/4 cup honey (or maple syrup or other preferred liquid sweetener)
  4. 2 teaspoons vanilla
  5. pinch of salt
  6. 1/4 cup water (adjust according to desired consistency)
Instructions
  1. Place the buckwheat in a food processor and process for 2-3 minutes until it becomes more like a flour, but not too fine.
  2. Add the oats and dates, pulse and then blend for 2-3 minutes until well mixed.
  3. Remove the mixture and using your fingers push down into a pie pan.
  4. Blend the filling ingredients together in a high-speed blender or food processor until silky smooth. Spread the filling over the crust and use a spatula or inverted knife to make the top very smooth.
  5. Chill the pie in the freezer for an hour, then transfer it to the fridge and let it set for another 3 hours, or overnight. Cut into slices and serve.
  6. Alternatively, you can make four tartlets in place of one pie.
  7. Cover and store the pie in the fridge for up to 3 days, or in the freezer for up to 10. If you freeze the pie, defrost the slices in the fridge for several hours before serving.
Notes
  1. The recipe is a bit tart, because that’s how I like my citrus, but feel free to add more sweetener to taste if you wish.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Best Challenge Ever!!

It has been 4 months since we welcomed 2015 and for 4 months i have been dedicating 100% to my body, mind and soul. A promise i have made as soon as i welcomed the New Year, at 00 on that December 31st 2014.

I have promised to make this the healthiest year possible. Not that i haven’t been healthy in the previous years, but because i have been pregnant twice, i had certain limitations – food and exercise wise.

As soon as we welcomed January, I have been working out like mad!!!And felt soo good to finally concentrate in something that i really L.O.V.E. Working out! Sometimes solo, others with either Maya or Sienna … always with a stroller!You can find me jogging and do power walks in the streets and trails of Taipa at least 4 x a week. I have included my very own routines of Yoga and Fitness too.

A part from all this workout routine and breastfeeding Maya, i knew that something was missing, in order to increase my milk supply and the quality of my milk, increase my energy and feel lighter. I also wanted to recover faster from the pregnancy and c-section and be at my best for my family and loved ones. I have noticed – after a month of giving birth, that i was not digesting well/fast enough, and i always felt bloated at the end of the day, with a full stomach sensation..Something that i never had. I’ve been observing for 1.5 month. I knew i was eating well, but always wondered if  could be healthier…i knew i needed to be more consistent with certain things. I included Juices (of course) to my day and started feeling the difference right away – More Energy. It was no news…i know exactly the benefits of adding Juices to the Lifestyle…

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Since i am Breastfeeding Maya – non stop – i just can’t undergo a Juice Cleanse. I am dying to…(everybody has tried Sattva’s Cleanse Programs but me)…anyway, I knew i had to do a type of cleanse to renew, re-start, re-energize…

After my last post, I did research after research, read books, magazines and articles about Diet/Food…i start feeling that the key was to Cleanse my Body and Heal through Food!I thought why not give it a go?that could work for me…the more i learned the more i was sure that i needed to Spring Clean my Diet too. So, i decided to make a 20 Day Challenge to see the difference.

20 Days Challenge of Whole Foods Plant-Based Diet (Mostly Raw). (You can follow my Journey @marianahedegaard)

 

What is a Plan-Based diet?

It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil. A plant-based diet can be basically another way to say “vegan”, though many people do use the term to mean that you eat almost all plants with some animal products. I believe Veganism is the ultimate plant-based diet.

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There are many different types of plant-based diets. The three most common ones are:

Vegan: No animal products such as meat, eggs, or dairy products.
Lacto-vegetarian: No meat or eggs, but dairy products are OK.
Lacto-ovo-vegetarian: No meat, but dairy products and eggs are OK. – Mine as i eat eggs 1 x a week

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People ask me why this Challenge? my answer is simple. To change, to improve and to learn.

What’s the benefits of this Challenge? As a Nutritionist and being in this industry for some years now, i can’t get tired of sharing/advising that a good nutrition and a balanced diet is key to everything. Along with that, our bodies need a break every now and then. With that in mind, i always advise and insist on the same thing:

Fast at least once a week. You choose: Juice Cleanse, Water Fast, Raw food cleanse – for a day. And you will see the results right away!!Once you make it an habit, your body will be forever grateful.(Before getting pregnant Wednesdays were my Cleanse Days. I used to drink water or herbal teas for the whole day).

From my personal experience, my favorite benefits of a whole-food, plant-based lifestyle is the increased clarity of mind and energy levels. I can feel it that I am consuming what my body wants and needs on a cellular level. I love feeling overall so clean and good.

The benefits are endless: illness prevention such as diabetes and heart diseases, more energy, better mood, more positive thoughts, happier, lighter, less bloated, better circulation, less water retention, better skin, stronger hair and nails, more motivation, better digestion and of course weight loss.acai3

How often do i eat: Breakfast (8am), Lunch (12.30), Afternoon snack (glass of Almond milk or a small bowl of probiotic yogurt and fruits), Dinner (19). Times may vary, but it’s always a 4x a day meal including the afternoon snack. It works for me, but doesn’t mean it works for you. Check your G.P or Nutritionist for advise first.

What i eat: a variety of things. This challenge pushed me to learn new recipes and their benefits!!Eating Raw and Plant-Based food only never been this easier and tastier. I am not talking about the humble lettuce and tomato salad. I am talking about Kale salads, Rice salads, vegetarian screws, grilled vegetables, couscous, quinoa… wowwww,So much choice!!!Basically i am eating the freshest and cleanest whole unprocessed foods and as as much Organic as possible, i am adding tones of superfoods and Raw nuts to the diet, eating nothing but the best and healthiest oils including Coconut Oil, good fats,eating gluten free and lactose free too. I have swapped Cow’s milk for Almond, Cashews and Rice milks, i have lactose free cheese, i drink litres of water, organic and herbal teas only including Mother’s Milk Tea, Cold pressed Juices and Smoothies and my MUST HAVE Decaf coffee. I am so motivated that i don’t even feel tempted/crave to fish. meat or seafood. I have my soups every now and then too. I have Chia Seeds pudding and Açaí bowls too…i even managed to learn how to make it. So easy, so fast, so yummy and soo healthy…Come on…

11111364_1579026989024588_1427219599_n10 days have passed.

Do i Regret? NO

Do i enjoy? Yes

Do i love it? Yes

Do i recommend? Hell yeah!!!!!!

No need 20 Days like i am doing…start with 1 day and take it from there.I also recommend to follow this diet after you finished your Juice Cleanse program. This is a great way to break the cleanse and to keep with a healthy routine/lifestyle.

For me personally, it’s not a challenge because my diet – before this challenge – was very plant-based already. What really helps is not focusing on what I was giving up, but on the good things I could eat! Actually it’s very simple — you just learn to eat a variety of plants. If you slowly change your eating patterns, it’s not hard at all. Be flexible and don’t be too strict — you’ll find that it’s much easier if you allow yourself an occasional meal with animal products, especially in the first 6-12 months.acai-berry-bowl

Control your quality of life by consuming a plant-based diet. Filling your plate with fruits, vegetables, legumes, and grains is the best means for disease prevention and even disease reversal. Equally important, a plant-based diet is the best means for feeling good inside and out, everyday. While it keeps your arteries clean and your cells happy, it also brightens your skin, eyes, and hair. Weight management is just an added bonus.

Eat your vegetables! A few consistent musts for your grocery list: broccoli, spinach, apples, and blueberries.

If I could make a single dietary recommendation to people looking to get healthier, it would be to move to a plant-based diet, No doubts about it.

Xx

 

Spring Clean your Diet!!

Spring Clean your Diet!!

Even if you haven’t been indulging in rich, comforting meals all winter, chances are you’ve accumulated more unhealthy foods in your freezer, fridge and cupboard than you realize. To start off the new season on the right foot, a little spring cleaning for your food supply might be in order.

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That’s what i have done today:

Declutter Your Freezer

If you throw foods in the freezer and forget about them, it’s time to clear out the old build up. Get rid of all the items with ice crystals forming on the food or the packaging. Anything with freezer burn will taste worse, but it also often means that the nutrients are lost from foods, especially produce.

Keep some uncooked protein, like lean beef and chicken; it’s good for up to nine months once frozen, and can help you skip a midweek trip to the grocery store. Fill the rest of your freezer with bags of frozen berries and peaches (to throw in smoothies, yogurt and hot cereals) and vegetables like peas, spinach and broccoli (to add to soups and increase the nutrition of takeout dishes). Want to keep a few microwavable meals on hand for times you need a quick fix? Look for options with fewer than 400 calories and 400 mg of sodium.

Lighten Up Your Fridge

Even with tons of frozen fruits and veggies in your freezer, you’ll want some fresh varieties as well. Aim for foods that will keep for several days in the fridge, such as apples, oranges, cauliflower and cabbage. Don’t cut up anything or wash produce when you bring it home from the store. To make these items more convenient for packed lunches or snacks,  prep them only the night before you’ll be consuming them.

Swap out creamy condiments like salad dressings, mayo and sour cream for mustards, Greek yogurt or olive oil with balsamic vinegar or lemon juice. And always have a carton of eggs for quick-cooking protein that goes well with any meal or snack.

Clean Your Cupboard

There’s more to junk food than potato chips. Toss items packed with sugar, sodium and preservatives, such as pretzels and most granola bars and energy bars.

Trade in high-sugar cereals — and keep in mind that even healthy-seeming choices like granola and gluten-free options can fall into this category — for oatmeal flavored with cinnamon and fruit. Load up on whole grains like quinoa, brown rice and wheat pasta; low-sodium beans for a punch of protein and fiber; and cans of fatty fish like tuna, sardines and salmon to get those omega-3s.il_340x270.439560488_bx4z

Put Everything In Its Place

To ensure your healthy habits stick, it’s important to put some thought intothe way you store your foods. From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back and make sure that everything is in the correct place to stay at its peak freshness.

Stocking your kitchen with nutritious choices is the first step to healthy eating — and arranging your storage areas in a way that encourages you to reach for them ensures the kickoff to a slim new season.

Same goes for Sienna’s foods. All her yogurts, smoothies, fruits, veggies and juices are at her eye level, so she can see and ask to have those as soon as we open the refrigerator. Like this she won’t be tempted to ask us something that she shouldn’t be eating.

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What to do right after a Workout?

If you are wondering what you should do right after a workout…any work out including gym, running, cardio, fitness classes, spinning…of 20, 30, 60, 90, 120 minutes…Your workout may be over, but it’s not time to rest just yet.

Have a look:

The perfect post-gym routine is easier said than done. But how you handle those 30 minutes immediately following a sweat session is just as important as the workout.

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Cool down, Stretch and Roll

A solid heart-pumping cardio workout means you’ve raised your heart rate close to your maximum (220 minus your age equals the recommended maximum beats per minute). So you need to do at least five minutes of light exercise to safely bring it back down to your resting heart rate (about 60 to 80 beats per minute). Whether you’re running, biking, swimming, or taking a cardio class, slowing down your pace for the last five minutes is the perfect cool down.

After, stretch while your muscles are still warm. You need to stretch before the muscles have time to cool down, which takes 30-40 minutes. When the muscle cools, it contracts, and if you try to loosen it up, you can cause injury.  It’s recommended to do at least five minutes of stretching after a workout followed by five minutes of ironing out the kinks with a foam roller for proper recovery.

Hydrate

Depending on how intensely you exercised and how much you sweat, you need to replenish lost fluids to prevent dehydration and dizziness. Water is fine if you exercised for under an hour, but if your workout was much longer or you sweat a lot, go for a sports drink or  recovery smoothies – Sattva Juicery’s Recovery Smoothies are made exactly for this purpose.

To figure out how much to sip, here’s a fun little trick: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of water or sports drink. Another good way to monitor that you’ve gotten enough water is in the ladies room. If you have a large amount of light-colored urine, then you’re hydrated. If it’s dark, then you’ll know you need to drink more before, during, and after your workout. Sip your beverage slowly to help your body hydrate more quickly.

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Change Your Clothes

Next, ditch your soggy sports bra and tights, even if you don’t have time to shower. If you can’t wash, get out of wet clothes as soon as you can as they trap moisture that encourages the growth of germs, bacteria, fungus and yeast, which could invite a skin infection or cause breakouts.

It won’t make a difference whether you change within two, five or 10 minutes, but don’t wait longer than a half hour.

If for some reason you can’t shower or you forget extra clothes, dampen a towel with water and patting your body, then pat with a dry towel to soak up as much moisture as possible in a pinch. Bacteria doesn’t stand a chance of multiplying if you remove the moisture.

If you’re especially worried about breakouts, it’s much more important to cleanse your face before exercise rather than after. Removing your makeup and washing your face or swiping with a cleansing wipe. Try tossing something that’s easy to use on-the-go in your gym bag.

Refuel for Recovery

Last—but certainly not least—make sure to take in some food within 30 minutes of your workout. That will optimize recovery, help reduce muscle soreness, and help you perform better during your workout the following day. The 30-minute window is the peak time for potential to start rebuilding and replenishing muscles.

If you’re exercising to lose weight, it seems counterproductive to eat after burning calories. But don’t worry — eating doesn’t cancel out the calories you just burned. That’s because while working out, your body burns fat for energy. The healthy calories you consume after a workout won’t replace that burned fat, they’re used to repair and refuel.

If you’re not due for a meal, your post-workout snack should be around 150 calories, and contain a bit of protein to help rebuild muscles and carbs to offer energy. Aside from basic snacks like these, you can get a little creative and whip up these homemade low-cal post-workout snacks. Eat immediately after your workout.

Xx

Runway Ready Workout

Uncategorized | December 10, 2014 | By

See the total-body exercises the supermodels use to get in shape for the Victoria’s Secret Fashion Show. You may not be walking down the World’s most famous Catwalks…but you sure are walking down on your very own Health and Lifestyle Runway.

Be inspired with these girls and start your fitness routine right now!!

Train like an Angel

9 Ways to Boost your metabolism

Uncategorized | September 24, 2014 | By

Want to fight the fat and reveal a leaner physique?

Is NO SECRET for ANYONE!!!!And the tips are the same over and over again!!!If you want a great body, you’re going to have to eat a great diet! No More, no Less!

Don’t think of the changes you’re going to make to what you eat as “going on a diet”. Instead, you are going to be making long-term changes to the way you eat that you can maintain for life…

I have posted a few articles about easy ways to be healthy and loose weight safely…you can browse the previous posts to have a look…in case you can’t be bothered, Have a look below 😉 and remember, you don’t need to wait until Monday or the 1st day of the Month to commit yourself and change your lifestyle.

1. Eliminate sugar – there’s no surprise here – i eliminate sugar from my diet ages ago…the only sugar i consume comes from fruits – and thank’s to that, i was told by my Dr. that my amniotic fluid levels were normal, but a little bit higher than the “normal”  levels…i had to reduce drastically my intake of fruits!

Processed sugar offers no nutritional value to your body. It plays havoc with your hormones and ultimately puts you into fat-storing mode. You may get a momentary sugar rush right after eating it, but you’ll start to feel hungry and tired very soon afterwards – that’s why is so important to see the sugar levels in your cereal boxes for example.

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2. Replace grains and cereals with vegetables – Cereals, rice, bread, pasta and other foods made with flour like pastry and poor food choices. These are full of the “empty” carbs that caused you to store excess fat on your body. Plus, they make you feel tired and bloated. These foods offer very few useful nutrients and are almost as bad for you as sugar.

Replace them whenever you can with lovely nutrient-rich veggies which will nourish and energize you.

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3. Don’t drink your calories – Avoid calorie-laden beverages. They contain all kinds of nasty ingredients and they do not satisfy you the way food does. When your aim is to shed fat, it is much better to get the energy from food.

4. Eat lean protein at EVERY meal – Protein-rich foods are usually very tasty and they help you to feel full and satisfied. Getting enough of this nutrient in your diet is essential to ensure your body will perform at it’s best and recover quickly between exercise sessions for example. Great choices include: oily fish, lean cuts of meat and eggs. If you are not a fan, rely on amazing and powerful Superfoods like Hemp protein, Chia seeds, Chlorella or Moringa to add to your yummy salad or smoothies – Sattva Juicery offers an array of Bottles of Goodness containing this amazing nutrient.

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5. Limit dairy – because of all the growth hormones and lactose it contains, which inhibit your fat loss. Try to keep it to a minimum.

6. Go easy on booze – A large glass of beer or wine could well contain the same amount of calories as a piece of cake or a chocolate bar. Yet a lot of people who wouldn’t dream of eating three or four chocolate bars in one sitting regularly down that number of alcoholic drinks in an evening. Learn to think of alcohol in the same way as you’re going to think of cake or chocolate: a small amount occasionally is OK, but several servings on a daily basis will absolutely keep you fat.

7. Get your timing right – You should refuel with a good meal as soon as you can after a workout to get the maximum benefits and ensure you recover well so that you’re ready for your next session. Opinions vary on whether to eat before exercise, so you may want to experiment to discover what’s best for you. However, you should avoid timing a big mead immediately before a workout.

Also, there’s a lot of evidence suggesting that eating late at night is detrimental to fat loss and can disturb sleep – so avoid this at all costs! Follow my lead: brush your teeth, go to bed and look forward to a good breakfast in the morning.

8. Drink Water and Green Tea people – Being in a dehydrated condition saps your energy, makes you think you’re hungry when you aren’t and generally makes you feel like crap. So, drink lots of water.I’m a huge fan of Green tea (sipping some at the moment). It’s great for weight loss because to curbs cravings, suppresses appetite and there is some compelling scientific evidence that it BOOSTS FAT BURNING so sip it up!!

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9. Think before you eat – Before you put any food inside your mouth consider how you’ll feel after you eat it..not just while you’re eating it. And ask yourself if you are really hungry. If you are truly hungry you’ll happily chomp through a plate of, steamed fish, green veggies and carrots. If all you want to eat is a bag of crisps or cookies, then what you are experiencing is not real hunger.It’s most likely that it’s your sugar/carb addiction rearing its ugly head. Ignore it and it’ll pass. THE MORE TIMES YOU IGNORE IT, THE EASIER IT WILL GET AND THE LESS OFTEN IT WILL HAPPEN!

Rice and Grains Salads!

Happy Rainy Sunday Everybody!!!!!

Hope you had an amazing healthy and productive Saturday!!!

I surely had and Sunday’s are my rest day!!!Taking advantage that Hubby is in town!Can’t remember last time Per was off for a whole weekend!!!!!(It’s pouring rain and i was just about to leave home)!Anyway, Sundays for me are 1000% a family day!That’s how daddy brought us up and this is how we will teach our kids!

Sundays meant: waking up late, having breakfast late, having a late lunch, Church and last but not the least, review the school homework and subjects!Pizza at night and bed by 21 pm!Of course this changed with age and with the party’s being included on Saturday nights…so sundays start to mean sometimes: hangover days, with waking up after lunch time, having McDonalds for lunch and do nothing in front of the tv for hours!!!to be honest, i can’t remember last time that happened!But it did happened!!!Anyway,

Today we are having Sunday Brunch at my Sister’s!Ou Father will be there and it will be probably our last gather before everybody goes on the so well deserved holidays!!!Everybody will be back in Macau by August 17th.

This post will be dedicated to FOOD and recipes!

2 weeks ago i went to Hong Kong for a hair make over. Under the hair salon there is this discreet little place that some people been talking about for a few months…a place called MANA – Fast Slow Food. www.mana.hk

It’s a place where you can eat Vegetarian, Vegan, Organic, Gluten Free etc…It’s more then just a place actually, it’s a community, it’s a spot where you really feel the efforts in trying to make people see food and eat their food in a conscious way in order to save the Earth. It’s their mission – and i believe it’s working…At least it worked with me, as i try to incorporate Raw as much as possible to my lifestyle…

I have ordered one of their juices and a Wild Brown Rice Salad with Cranberries…i added Kalamata olives  extra as i can’t live without them in a salad bowl. I always been interested in these type of salads. Once i had a 5 grain salad, quinoa salad with spices and now this brown salad with cranberries….i have to admit that i wasn’t expecting the flavor and the taste, as Cumin made his way up all the way to the nostrils, i had to stop for a bit!chew, and wonder if i liked it or not – i wasn’t expecting the Cumin – after a few spoons i decided that i liked it and kept eating. Quite interesting the flavor, texture, different acidities…was very refreshing and made me want to try to make it at home!

Tried to search online and encounter a plethora of wild brown rice salads with cranberries…some with walnuts, others with feta, some with quinoa, others with mint…the adds on are very diverse…Got specially interested in some of the recipes from www.wholeliving.com where they dedicate some of their recipes to Rices and Grains Salads.

There are numerous health benefits to eating whole grains: they are low in fat, high in fiber, and one of nature’s superfoods.

They are EASY, fresh, healthy and YUMMY recipes!!!!!Have a look below:

Wild and Brown Rice Salad

 

wild rice salad

Ingredients:

For The Dressing

  • 1 tablespoon olive oil
  • 1 1/2 tablespoons balsamic vinegar
  • 1 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon Dijon mustard

For The Salad

  • 1 1/2 cups cooked wild rice, made according to package directions; 3 cups cooked brown and/or brown basmati rice (about 1 1/3 cups uncooked), made according to package directions
  • 1 yellow bell pepper, cut into 1/2-inch pieces
  • 1/2 red onion, finely chopped
  • 2 stalks celery, cut into 1/2-inch pieces
  • 1/2 seedless cucumber, quartered lengthwise and cut into 1/4-inch slices
  • 6 ounces red cherry tomatoes, quartered
  • cranberries – optional
  • cumin – optional

Directions

In a small bowl, whisk together the olive oil, balsamic vinegar, salt, pepper, and mustard; set aside.

Place the wild rice, brown rice, yellow pepper, red onion, celery, cucumber, cherry tomatoes, and cilantro in a medium bowl. Add the dressing, and toss well to combine. Transfer to a serving bowl.

Grain and Pesto Salad with Cherry Tomatoes

 

grain and pesto

Ingredients

  • Cooked grains (brown rice, farro, or wheat berries)
  • Salt and pepper
  • Vinegar
  • Halved cherry tomatoes
  • Grated Parmesan
  • Basil, shredded

Directions

Stir pesto into cooked grains. Season with salt, pepper, and vinegar. Toss in cherry tomatoes, Parmesan, and basil.

Bulgur Salad with Cherries

 

ba103366_0608_salad_xl

First things First: do we know what is Bulgur?

According to Wikipedia:

Burghul[1] (also bulghur, burghul or bulgar) is a cereal food made from the groats of several different wheat species, most often from durum wheat. It is most common in European, Middle Eastern and Indian cuisine.

Ingredients

  • 1 cup bulgur wheat
  • Coarse salt and ground pepper
  • 2 tablespoons walnut oil
  • 3 tablespoons fresh lemon juice
  • 1 shallot, minced
  • 1/2 pound halved and pitted fresh sweet cherries
  • 1/2 cup chopped fresh herbs, such as tarragon, chives, and parsley
  • 1/4 cup coarsely chopped walnuts

Directions

In a medium saucepan with a tight-fitting lid, bring 2 cups water to a boil. Stir in bulgur and 1/4 teaspoon salt. Cover, reduce heat to low, and cook until water is absorbed and bulgur is tender, about 15 minutes.

Meanwhile, in medium bowl, whisk together oil, lemon juice, and shallot; season with salt and pepper. Add bulgur and toss to combine. Refrigerate, uncovered, until cool, about 10 minutes.

Add cherries, herbs, and walnuts to bulgur mixture; toss to combine. Season again with salt and pepper. Serve.

Parsley Quinoa Salad

 

parsley quinoa

Ingredients

  • 3/4 cup quinoa, washed, strained, and rinsed twice
  • 1/3 cup roughly chopped parsley
  • 1 small cucumber, peeled, seeded, and diced
  • Juice of 1/2 lemon
  • 1 teaspoon extra-virgin olive oil
  • Kosher salt and freshly ground black pepper

Directions

Combine the quinoa and 1 1/2 cups of water in a 2-quart saucepan over high heat. Bring to a boil, cover, reduce the heat, and simmer 10 to 12 minutes, until all of the water is absorbed. Drain and run under cold water. Toss in the remaining ingredients and serve.

Watercress and Barley Salad

 

watercress

Ingredients

  • 1 cup pearled barley, rinsed and drained
  • Coarse salt
  • 1/3 cup fresh lemon juice
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • 1/3 cup extra-virgin olive oil
  • Ground pepper
  • 2 medium carrots, cut into small diced pieces
  • 1 medium cucumber, peeled, halved lengthwise, seeded, and cut into medium-size diced pieces
  • 1/2 small red onion, minced
  • 1/4 cup minced fresh dill
  • 1 large bunch watercress, stems trimmed, torn into bite-size pieces
  • 1/3 cup toasted sunflower seeds

Directions

In a large pot, bring 2 quarts water to a boil over high heat. Add barley and 1/2 teaspoon salt; reduce to a simmer and cook, uncovered, until barley is tender but still chewy, about 35 minutes. Drain; rinse barley under cold running water until cool. Drain well, and transfer to a large bowl.

Whisk together lemon juice, mustard, honey, and oil in a small bowl; season with salt and pepper. Set aside. Add carrots, cucumber, red onion, dill, and dressing to large bowl with barley. Toss to combine.

At serving time, add watercress and sunflower seeds; toss to combine. Place salad on platter to serve family-style, or mound on individual plates. Serve at room temperature.

Note

For a change of pace, try substituting 3 1/2 cups of another cooked whole grain, such as brown rice or quinoa, for the barley.

Five Grain Salad

five grain salad

Ingredients

  • 1/2 cup red quinoa
  • 1/2 cup white quinoa
  • 1/2 cup semi-pearl farro
  • 1/2 cup pearl barley
  • 1/2 cup purple (black) barley
  • 10 ounces red pearl onions
  • 2 tablespoons plus 1 teaspoon extra-virgin olive oil
  • 1 1/4 teaspoons coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup apple cider
  • 3 tablespoons balsamic vinegar
  • 1/2 cup feta cheese, crumbled (2 ounces)
  • 1/3 cup fresh flat-leaf parsley, leaves only
  • 1 tablespoon finely grated lemon zest
  • 1 small Fuji apple, cored and thinly sliced

Directions

Preheat oven to 425 degrees. Cook grains; mix them in a large serving bowl.

Cover onions with hot water, and soak for 2 minutes. Peel and halve onions. Place on a rimmed baking sheet, and toss with 1 teaspoon oil, 1/2 teaspoon salt, and 1/8 teaspoon pepper. Roast until caramelized, about 20 minutes. Pour cider over onions, and roast until liquid reduces by half, about 5 minutes. Let cool slightly.

Gently toss grains with onions, vinegar, feta, parsley, lemon zest, and the remaining oil, salt, and pepper. Stir in apple, and serve immediately.

Note

This salad’s diverse grains complement one another quite nicely, although you can make it with any combination you prefer. To save time, boil both types of quinoa in one pot, the semi-pearl farro and pearl barley in another, and the purple barley in a third.

Five Grains Salad

 

Five-Grain-512

Ingredients

  • 2 cups cooked wild rice
  • 1 cup cooked amaranth
  • 1 cup cooked quinoa
  • 1 cup cooked millet
  • 1 cup cooked brown Jasmati, brown basmati, or brown jasmine rice
  • 1 teaspoon grated orange zest
  • 1 cup fresh orange segments
  • 1 cup diced fennel (small dice)
  • 1/2 cup diced radishes (small dice)
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup freshly squeezed orange juice
  • 3 tablespoons red wine vinegar
  • 1 tablespoon chopped fresh fennel fronds
  • 1 teaspoon chopped fresh dill
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

Combine all the ingredients in a large bowl.

Refrigerate, covered, for at least 1 hour or as long as 3 to 4 days before serving. Remove from the refrigerator and serve at room temperature.

Enjoy!!!!

 

Best Carbs for WEIGHT LOSS

Uncategorized | December 8, 2013 | By

Carbs are public enemy No. 1 for many women on a diet. As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us FAT

Truth is: They won’t.
 
I’m always impressed, surprised and frustrated every time i hear saying: “I am on a diet, i cut all the carbs” or “i am just eating carbs once a month” or, even better, “i can’t eat carbs after 18 o’clock” hummmm but then, i see them snacking on chips, cookies, bread, bread sticks, gummy bears and other sweets….and the excuse is “ah, a bit here and a bit there won’t hurt”. So here we have three points: 
  • not taking your diet plan seriously, that’s why 90% of dieters never complete their diet plan – lack of commitment, 
  • another mistake is erasing/cutting the carbs from your diet – specially without any expert advise and 
  • last but not least, you are substituting your intake of good and essential carbs with the bad ones…our enemy number 1.
Like i have explained in previous posts:

For a carbohydrate to be considered a good carb, it needs to provide vitamins and minerals in addition to the carbohydrate. Most importantly, a good carbohydrate needs to contain fiber. Fiber is helpful in managing blood sugar levels, lowering blood cholesterol levels and creating a feeling of fullness. 
You need carbs for energy, and of course deprivation will only end in you diving face-first into a gallon of moose tracks—and that certainly won’t help you lose weight. ..What  will help you loose weight is eating the right carbs.
If you incorporate these nine tasty foods into your meals, and you’ll flatten your stomach and stay fueled all day.

Barley:
 
1/2 cup cooked pearl barley: 97 calories, 22g carbs, 3g fiber
 
Barley can fight hunger by raising blood sugar levels more slowly than a donut, helping you bypass the sugar spike—and crash—that leaves you famished. Pearled barley is popular, but barley groats or whole hull-less barley contain even more healthy nutrients, including 20 to 25 percent of your daily fiber in just one serving.
 
Green Peas:
1/2 cup cooked: 67 calories, 12.5g carbs, 4.5g fiber
 
A half-cup of peas provides 12 percent of your recommended daily intake of zinc – cold-fighting powers, this mineral may also help reduce hunger by boosting levels of leptin, a hormone that alerts your brain when your stomach has had enough.
 
Whole Wheat Pasta:
 
 
2 ounces dry: 198 calories, 43g carbs, 5g fiber
 
A British study showed that a higher intake of whole grains— around three servings daily—was associated with a lower BMI and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. It’s key, however, to keep noodle portions between 100 and 200 calories (about 1/2 to 1 cup cooked). Nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.
Acorn Squash:
 
1 cup cubed and baked: 115 calories, 30g carbs, 9g fiber
 
When it comes to winter squash, acorn squash just about knocks out the others for the “most fiber” award. Only Hubbard has 1 more gram per cup—and good luck finding that in most supermarkets.
 
Whole Wheat Bread:
2 slices of Whole Grain Bread: 160 calories, 30g carbs, 8g fiber
 
You don’t have to bid adieu to sandwiches, French toast, and stuffing to whittle down—as long as you read bread labels since packages touting “whole grain” or “whole wheat” may only be 51 percent whole grains. Only buy loaves with “100 percent whole wheat” on the package.
 
Beans:
1/2 cup canned low-sodium black beans: 109 calories, 20g carbs, 8g fiber
 
Bean eaters have a 23 percent lower risk of an expanding waistline and a 22 percent reduced risk of being obese, says research in the Journal of the American College of Nutrition. While each type of bean has slightly different amounts of fiber, all good choices since they also pack protein and iron. Just remember to rinse any canned beans to reduce the sodium content.
 
Air-Popped Corn:
 
 
3 cups air-popped popcorn: 93 calories, 19g carbs, 3.5g fiber
When you’re craving a salty snack, reach for popcorn instead of chips. According to a study in Nutrition Journal, popcorn not only provides more short-term satiety compared to the fried taters, it also reduces feelings of hunger for those looking to manage body weight and watch their calories. Plus you can nosh 3 cups of air-popped kernels—which counts as a serving of whole grains—for the same amount of calories you’d get from about 9 plain potato chips.
 
Oatmeal:
1/2 cup dry: 153 calories, 27g carbs, 4g fiber
Half of the fiber in oatmeal is soluble fiber, the kind that dissolves into a gel-like substance that delays stomach emptying, upping the satiety factor. Plus a study in the journal Obesity found that adding more soluble fiber to your diet may help reduce visceral fat, the deep belly kind that surrounds vital organs and has been associated with metabolic disorders, cardiovascular disease, and diabetes.
 
Quinoa:
 
 
1/2 cup cooked: 111 calories, 20g carbs, 2.5g fiber
A complete protein, quinoa contains all nine essential amino acids—which your body needs to build lean, calorie-burning muscle—sans the saturated fats often found in animal protein. The four grams per half-cup serving may also help your lunch or dinner stay with you longer.