5 healthy late-night snacks

My biggest struggle when I try to eat clean is what to do when I get hungry after 8pm?
I try to stay away from the unhealthy snacks as much as possible but sometimes you just NEED to eat something!

I found 5 healthy snacks you can eat when you really can’t stop thinking about food:)
The trick is to eat something that won’t spike your blood suger or pack on pounds.
Here are some light but filling snacks:

1 medium banana + 1 tablespoon almond butter

1 medium apple + 1 ounce low-fat cheese

1/4 cup black beans + 1 small corn tortilla

1 cup blueberries + 6 to 8 ounces plain, non-fat yogurt

1 cup carrot sticks + 3 tablespoons hummus

Advertisements

How to get in shape at home

sdad

For a long time I thought being a member of the gym was the only way to get in shape.
Well, I was wrong!
In January this year I decided to join the local gym. I wanted this for such a long time but I always tried to do some work outs at home. I didn’t really see any progress so I thought that it was impossible to get in shape withouth going to the gym.

I now see that this is total nonsens. I’m the kind of girl who doesn’t feel comfortable working out while lots of people are watching me. 
I’ve started working out at home again, my biggest inspiration: youtube. You really don’t need to spend a lot of money on a membership at the gym when all you have to do is go to youtube. Since a couple of months I do yoga, pilates and even the Victoria’s secret work outs. Apart from the fact that I feel amazing, I can also see teh progress my body’s making. If you make a playlist with all the videos you think you might need to reach your goal, you don’t have to worry ever again!

I’ll post the links of the videos I use at the end of this post.
I have to say, I didn’t start working out because I needed to lose weight. I just wanted to be in shape, to train my muscles.
If you do want to lose ( a lot of) weight, I don’t know if the work outs I do will be right for you. To lose weight you have to do a mix of cardio and strength work outs. I don’t do cardio at home, but you can always go out for a walk of course.

I’ve also paid a lot of attention to my diet. I don’t drink soda or whole milk. As a snack I eat nuts/seeds or fruit.
I really feel much better since I’ve started eating healthier and working out. And of course I have days that I do eat junk food, but who doesn’t? You just need to find a balance and everything will be okay!
And you don’t always have time to work out but just try to do a few excercises in the morning, some in the afternoon and also some before you go to bed. You don’t need to be working out for 2 hours. Just like your diet, find a balance.

If you want to start working out and live healthier: You can do it! Never think that it’s impossible for you to get in shape.

tumblr_mbypuiQFrV1qc6azdo1_500

 

My playlist:

 

Train like an angel: Lily Aldridge

Train Like an angel: Runway core

Train like an angel: Runway butt

Standing abs excercises

Adios Love Handles Bye Bye Muffin Top

Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

Hatha Yoga at Home

Bikini Body Pilates

Flexibility and Range of Motion | Beginner Yoga 

 

The joy diet

Hi everyone!
It’s been a few weeks since I’ve posted anything but I’ve been really busy.
So the other day I was reading some articles on health.com and “The joy diet” catched my eye. It’s not an article I wrote myself but since I have no time to create a post I thought I’d share this with you!

The joy diet

Breakfast: Nutty Cinnamon Quinoa with Blackberries

image

How-to: Bring 1/4 cup low-fat milk, 1/4 cup water, and 1/4 cup rinsed quinoa to a boil. Reduce heat; cover and simmer 15 minutes. Let cool 5 minutes. Stir in 1/2 cup blackberries, 1/8 teaspoon cinnamon; top with 1 teaspoon agave nectar and 1 tablespoon toasted walnuts.Why it works: Quinoa is rich in hunger-fighting protein. Milk’s vitamin D may increase the “happy hormone” serotonin. And walnuts deliver mood-elevating omega-3s.

Lunch: Lemon Salmon and Navy Bean Salad

image

How-to: Combine 1/4 (15.5-ounce) can of navy beans, 1/4 cup roasted red bell peppers, 1 teaspoon olive oil, and a dash of crushed red pepper. Top 1 1/2 cups chopped romaine with bean mixture and 1 (3.75-ounce) can of sockeye salmon. Drizzle with 2 teaspoons lemon juice.Why it works: Salmon has omega-3s and serotonin-boosting vitamin B6. Navy beans are rich in magnesium, which helps banish PMS-related blues. Red peppers and lemon juice offer vitamin C, which repairs brain cells.

Dinner: Saffron, Shrimp, and Chickpea Paella

image

How-to: Heat 1 teaspoon olive oil in a nonstick skillet over medium heat. Add 6 large shrimp (peeled, deveined) and 1 minced garlic clove; cook until shrimp are opaque. Transfer to a bowl. Combine 1/4 (14.5-ounce) can of fire-roasted crushed tomatoes, undrained; 1/8 teaspoon saffron threads, crushed; and 1/8 teaspoon hot sauce in skillet. Add 1/4 cup cooked brown rice, 1/4 (15.5-ounce) can of chickpeas; simmer 5 minutes. Add shrimp mixture; cook until heated.Why it works: Saffron may alleviate depression. Chickpeas have folate and mood-lifting tryptophan. Shrimp are a good source of vitamin B6. And brown rice boasts magnesium.

Healthy drinks!

All over the Internet and in a lot of health magazines you can read about healthy food. But I was wondering what I could drink to stay healthy. So I did some research and I picked my 5 favorite drinks from the list.

Here are some healthy drinks:

image

1) Coconut water
In case you haven’t heard yet; coconut water is the new “it” beverage.  I drink it a lot because I really love it. Although a lot of people can’t stand the taste I think it’s refreshing.  But for the people who don’t agree with me, there is also coconut/pineapple water which tastes a little better.

 Coconut water is not water with coconut flavor added. It’s the fluid inside the coconut, not to be confused with coconut milk, which is an emulsion of coconut water and fresh grated coconut. So coconut water is a type of juice.Compared to other juices, coconut water has similar or fewer carbohydrates and calories in an 8-ounce serving. However, coconut water has more potassium, sodium, magnesium and calcium than most juices.

I drink it a lot because it’s good for your skin. It’s very hydrating and I think it’s a little boring to drink plain water all the time.

I recommend this very much!

image

2) Green Tea

The Benefit: Helps reduce risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea’s antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.

image

3) Soy milk

The Benefit: Lowers risk of heart disease. Soy milk contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol levels and triglycerides, reducing the risk ofcardiovascular disease. If you’re drinking it instead of cow’s milk, buy soy milk fortified with calcium and vitamins A and D. One caveat: Soy contains phytoestrogens, which may be linked to an increased risk of breastcancer. Talk to your doctor about drinking soy milk if you have a family history of the disease or have had it yourself.

image

4) Hot chocolate
For me this was the most surprising one 🙂 But it’s true, hot chocolate (without cream and marshmallows of course) is in the list of most healthy drinks.

The Benefit: Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin have been associated with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.

image

5) Orange juice

The Benefit: May ward off cataracts, cancers, and birth defects and boost immunity. An excellent source of vitamin C, orange juice is also a potent antioxidant that may protect against a variety of diseases including cataracts (a clouding of the eye’s lens that can lead to blindness) and lung cancer. Vitamin C may prevent oxidative damage that can cause cells to become cancerous, and it improves immune-cell functioning, enabling your body to fight off infections more efficiently. And it’s a good source of folate, which protects against neural-tube defects in fetuses. To get the extra benefit of bone protection, try some calcium-fortified orange juice.

Healthiest vegetables

Today I was looking for some recipes and I found this very interesting article about the ten healthiest vegetables.

Veggies are an important part of everyone’s diet. They contain dozens of important nutrients and have loads of dietary fiber. And just by getting your daily quota of five to nine servings, you help build your body’s immunity to things like cancer, heart disease and diabetes. So what are the top veggies you should be eating to boost your disease-fighting potential? Read on to find out.

image

Tomatoes

Though technically a fruit, tomatoes are most often served like a vegetable. Full of lycopene, these beautiful red orbs (and all tomato-based products) are renowned for their cancer-fighting capabilities. Not only are they chock full of vitaminy goodness (from vitamins A to K), they also keep our blood pressure in check and help to reduce the number of free radicals in our bodies.How to eat them: Heirloom tomato recipes

image

Broccoli

Few foods measure up to the disease-fighting potential of broccoli. This cruciferous veg is packed with antioxidants that help reduce the risk of stomach, lung and rectal cancers. And because broccoli is rich in beta-carotene, vitamin C and folate, it is also good at boosting your immunity to colds and flus.How to eat it: Sesame-Ginger Frittata with Broccoli and Shrimp

image

Brussels sprouts

These little green veggies are especially important for pregnant woman because they’re packed withfolic acid, a B-vitamin that prevents neural tube defects. Brussels sprouts are also packed with vitamins C and K as well as fiber, potassium and omega-3 fatty acids.How to eat them: Stuffed Chicken Breasts with a side of Brussels Sprouts(cooking video)

image

Carrots

These orange-wonders are loaded with eye, skin and hair-enriching nutrients. They’re also the richest vegetable source of some important antioxidants, like vitamin A. And because they’re rich in vitamin C, carrots protect your cardiovascular system from damage.How to eat them: Carrot Raisin Muffins

image

Squash

A good source of anti-inflammatory nutrients like vitamin C and beta-carotene, squash, especially summer squash, can help treat dozens of conditions including asthma, osteoarthritis and rheumatoid arthritis. Squash is also rich in potassium, magnesium and fiber.How to eat it: Summer Squash Ravioli

image

Sweet potato

This root vegetable has dozens of anti-cancer nutrients like vitamin A, C and manganese. They’re also a good source of fiber and iron, so not only do they give you energy, they can also help regulate your digestive system.How to eat them: Sweet Potato Soup

image

Eggplant

High in heart healthy nutrients, eggplants are rich in antioxidants like nasunin (a unique compound that protects your brain cells from damage). And because eggplants are loaded with fiber and potassium, researchers believe they may reduce your risk of stroke and dementia.How to eat it: Eggplant Parmesan

image

Bell Peppers

Whether you prefer red, orange or yellow, bell peppers are packed with dozens of heart-healthy nutrients like lycopene and folic acid. And recent research suggests digging into a pepper every day may lower your risk of developing lung, colon, bladder and pancreatic cancers.How to eat them: Stuffed Roasted Bell Peppers

image

Spinach

This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need.Scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis.How to eat it: Spinach Salad

image

Onions

These pungent smelling veggies are particularly good for people suffering from (or at risk of developing) osteoporosis. That’s because onions are loaded with a peptide called GPCS which scientists believe slows your body’s loss of calcium. Onions may also be useful in the fight against heart disease and diabetes because they’re loaded with vitamin C and folate.How to eat them: French Onion Soup