health

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Tips for weightloss and a healthier lifestyle

 

TIPS FOR WEIGHT LOSS AND A HEALTHIER LIFESTYLE

 

Photo Credit: www.news.gr
Photo Credit: www.news.gr

As someone who has always struggled with weight issues, I have recently decided to follow a healthier lifestyle, not just in order to lose some weight, but also in order to feel better emotionally and physically. We all know that excess weight is not just an appearance issue – that’s the least important “problem” in my opinion – but mainly a health (emotional and physical) issue. Due to my weight, I was always quite insecure. I didn’t have huge self – confidence and in general, I wasn’t at peace with myself. Along with my emotions, my very own body was not feeling well; many problems just emerged to make things worse. About half a year ago I finally decided, with a strong will, to change my life. This is something I was contemplating from time to time but never really made up my mind about it. But as we all know, change is never easy; you can’t change your entire life habits overnight. Also when change is not drastic but slower, it is steadier and long-lasting.

When people hear about “healthier lifestyle” and “losing weight”, they immediately think of exhausting and depriving diets. However, I believe that you don’t have to go on extreme ways and starve yourself or merely deprive everything you enjoy. You just need to bring a new word to your life: moderation! So here there is a list of tips for a slow and easier change. Don’t forget that you should always adjust any plan you follow to your own preferences and needs and never follow a universal plan, because more likely it won’t work for you perfectly.

  1. Drinks: Do’s and Dont’s

When it comes to what you should or shouldn’t drink, things are quite simple. Drink a lot of water. Not only because water hydrates the body but also because it actually helps with the fat burn! Experts say to drink about 2 Liters per day. I find that a little bit hard but I always try to drink about 1.5 lt. In order to keep an eye on it, I have a nice little bottle which I refill. Next to that it is very helpful to have some tea. Either green tea or detox tea. There are so many detox teas out there. I personally love Skinnymint Tea and Your Tea. I find my metabolism works better when I include tea in my every day diet. Higher metabolism means easier fat burn. Of course you can also drink coffee. I don’t like coffee really so tea works perfect! Also drink juices and smoothies. I can’t even explain how good for the body a smoothie is. Especially when you are not huge fruit eaters, a juice or smoothie is a great way for your daily fruit intake. There are hundreds of recipes in books and blogs. Check out my post about a few of my favorite smoothies (see post). A big don’t however, are soft drinks. Soft drinks are horrible for the body; full of sugar and carbs. I haven’t had a soft drink in a year and I haven’t missed it at all. Instead of soft drinks just go for a healthy, sweet juice! You will feel much better afterwards trust me!

  1. Breakfast-Lunch-Dinner

Well when it comes to the basic meals of the day it’s really up to everyone’s preferences. I know experts say we should have many small meals during the day for our metabolism to be high but that doesn’t really work for me. So what I do is this: I have a nice breakfast and then one meal; preferably a late lunch or an early dinner. In the middle of the day I’ll have a healthy snack. For breakfast there are so many amazing options: granola (my homemade granola recipe), oatmeal, fruit salad, egg sandwich, and muesli are some of them. For lunch or dinner I plan my meals. I don’t like eating meat a lot, as it’s not very healthy, so I prefer having fish like salmon and seafood along with a salad or mashed potatoes. I do have meat, usually chicken and pork. I also love beans and lately I am getting into soups. They can keep me full, hydrated and are easily digestible. In general, it will help you a lot to have a weekly meal plan. Therefore, you won’t be discouraged at preparing your own food. Also you should have an early dinner so it will be digested by the time you sleep. Prefer to have vegetables and fishes instead of pasta and meat.

  1. Pasta – bread – rice

This is an easy one. Just by simply switching from white bread, pasta and rice to whole grain ones, you will help your body a lot. You will lose weight and lower your sugar levels. Whole grain food is not only for diabetics; it is good for everyone. It also tastes the same. You can have a diet full with everything you like to eat (no junk food though!) and simply switch to whole grain pasta and that will be enough to lose weight and improve your health.

  1. Sugar – Fast food

I am pretty sure this needs no explanation. Instead of telling you to cut sugar and fast food completely, I would advise you to just cut down the quantities you have. If you wish to order some take out, go ahead but do not do it for more than 2 times a month. As far as sugar is concerned, instead of buying processed sweets from the supermarket, why don’t you bake your own goodies. Because they are homemade with pure ingredients you picked yourself, they will be a much healthier choice. That saying, your quantity should be cut down as well. You can’t have a slice of cake or a chocolate bar per day and expect to lose weight. Besides the weight implications, sugar affects the emotions as well. When I quit sugar for 10 whole days, I noticed a change in my mentality. I was not as irritable and easily aggravated as before. Also you can switch refined sugar for brown sugar, coconut sugar, stevia, honey or agave syrup. All these are sweet enough and much healthier, especially stevia and agave syrup which are herbal.

  1. Nuts, grain and superfoods

A perfect snack between meals, would be nuts! Nuts are a great source of protein that can fill you up and sustain you till your next meal. Carry some around you for a quick charge! Grains are amazing! Very beneficial for the body as well as the emotions! You can have grains in homemade granola and muesli or in the yogurt and smoothies. I have a post where I mention how important grains and nuts us (see post). Lastly superfoods are an important trend that is very big all over the world nowadays. They are basically ingredients you can add from your tea and smoothie, to your granola and even your baked chicken! Spirulina powder from seaweed, acai berry powder, ground flaxseed, goji berries, turmeric and some of those which belong in the superfood category! Those are natural types of food that come straight from the earth and are packed with amino acids, protein and other components which are important for the body.

Leading a healthy lifestyle is quite difficult but not impossible. Every change, in order to be permanent, has to be slow and solid. Any quick, flash diets are bound to fail. The above are merely some personal tips that will make the process easier, but they have to be adjusted to your needs and goals. A healthy diet is not a diet of deprivation but of modesty. Eat a little bit of everything, cut down unhealthy habits like junk food, drink lots of water, tea and smoothies and your health will improve. All this in combination with exercise, will have some amazing results. I exercise around 3-4 times a week depending on my time and mood and only for a couple of hours per time. I don’t go to great extends when I am in the gym. Take your time and create your meal and exercise plan and stick to it. You will feel healthier and happier in no time. Which are your tips and pieces of advice for a healthier life? Share down below and don’t forget to pop over Instagram (@blueberrylover) and Twitter (@vickyinlalaland) and say hi!

Till next time take care dolls 😉 xxx

Vicky

 

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NUTRIENT BOOSTERS: NUTS AND SEEDS

 

NUTRIENT BOOSTERS: NUTS AND SEEDS

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We all know how beneficial fruits and vegetables are for a healthy body. However, they are not the only natural nutrient boosters out there. Seeds and grains are equally important for a healthy and balanced diet. Adding a few chia seeds or sunflower seeds to a smoothie or a granola can make a huge difference on the boost your body will get. I was never a fan of seeds or grains; not because I didn’t like them but because I never really put any thought to them. They were some sort of decorations to a food and not an actual food themselves. However, once I made up my mind to follow a healthier lifestyle, I did some research on how to improve my diet instead of completely changing it and I found out how wrong I was about poor seeds and nuts. They are anything but insignificant! Let’s take a better look at them shall we?

  • Chia seeds

Those little seeds that seem to be trending everywhere lately are actually extremely beneficial! They are a source of omega-3 fatty acids that protect the skin of sun damage and reduce inflammation. They also have protein which is important for healthy hair and nails and are full with fiber that can reduce bloating. They don’t have any taste really and you can add them to smoothies and juices or even create your won chia pudding. Once you mix them with liquid, they puff up and turn into a gelatin mixture that also keeps you full for longer. Perfect for breakfast or even for a quick snack!

  • Oats

Oh those misunderstood oats; I used to absolutely hate them. I couldn’t understand what was tasty and cool about them and why people ate them for breakfast. Then I started to use them in my Homemade Granola (see post) recipe and I fell in love with them. Now, having porridge for breakfast is my absolute favorite. Oats are rich in fibers which keeps the body full and energetic. They are low in fat and cholesterol and high in manganese, which is important for strong hair and nails. They have selenium which is an anti-aging factor and improves skin’s elasticity. They also balance sugar levels and can ease anxiety. They can help balance the mood, all thanks to vitamin B. You can toss them in a blender and make a nice smoothie or make your own granola, porridge and oatmeal. In general they are the ideal breakfast but you can also use them in cooking to coat meat and fish before baking. If you are gluten intolerant don’t forget to get gluten-free oats!!

  • Flaxseed

Flaxseed is a miracle booster! Flaxseed belongs in a category of seeds called, linseeds which are packed with vitamin B, magnesium and omega-3 fatty acids. These are anti-inflammatory and help with the fat burning (fat is a sort of inflammation). I love use a tsp or two in my morning smoothie! Also rich in fiber they help with digestion and all sorts of stomach aches that come from indigestion. I have gastric reflex syndrome and I find it quite helpful when I add it to my smoothies.  You can add flaxseed anywhere; from smoothies to yogurt, granola and muesli. Just make sure to get the ground form as the proper seed ones are not digested and absorbed from the body.

  • Nuts (almonds and Brazilian nuts)

Nuts are a whole category of their own. They are packed with protein, vitamin E and B and fats which is why we should be careful of the quantities we use. A handful is more than enough. They are perfect for cakes, muesli, granola, porridge and as a snack on their own. If you have sudden cravings it’s a good idea to carry some with you so you can have a healthy yet filling snack. Out of all the nuts, my favorite ones are almonds and Brazilian nuts. Almonds are rich in vitamin B and magnesium which helps with the mood changes and stress, calcium which aids with sleep and relaxation and vitamin E which boosts immunity. You can use them as toppings in salads, muesli and yogurt. Also don’t forget almond milk and butter which are perfect substitutes to the animal based ones. Brazilian nuts, are rich in magnesium and vitamin B like almonds, but also contain selenium which helps with anxiety and has anti-aging properties, and zinc which helps with the hormone levels. You can also use them in salads and as toppings from breakfast to desserts. It’s better to buy your nuts raw and not roasted and soak them overnight before you intend to snack on them so they are easily digestible.

  • Pumpkin and sesame seeds

Those two different seeds are the latest addition to my pantry. I love using them in my homemade granola as well as in baking. Pumpkin seeds are the best source of zinc, which has anti-inflammatory properties and also promotes stronger hair and nails. They are also a great source for amino acids that help with anxiety and stress. They can help you wind down after a stressful day. Of course they have omega-3 fatty acids, vitamin B and A, and loads of other goodies. Sesame seeds are very rich in calcium and magnesium both of which help with anxiety and stress. They have vitamin B1 and vitamin B6 that help promote a healthier nervous system and cal also relief the symptoms of PMS. You can add them everywhere; from Asian style dishes and humus to cookies, bread and bagels.

Although this post may seem long and full with terms, the bottom line is that you don’t have to base upon fruits and veggies for a healthy body and mind. You can also add nuts and seeds to your diet and you will get many benefits. They are great for strong hair, nails and younger skin, but also for a more relaxed and stress-free mind. They way I look at it, it’s a “Kill two birds with one stone” kind of thing. Which are your favorite recipes (smoothies, salads, anything!) with seeds and nuts? Comment down bellow or even share them on Instagram with the hashtag #mynuttyboost. I will go through your pictures and give them thumbs up! Don’t forget to pop over to my Twitter (@Vickyinlalaland) and Instagram (@blueberrylover) and say hello!

 

Till next time take care dolls 😉 xxx

Vicky

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MY 3 MORNING SMOOTHIES

MY 3 MORNING SMOOTHIES

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From left to right: Strawberry Supercharge, Pear and Pineapple Detox, Berry Booster

“Smoothies can transform your health”. That’s something we hear everyday from many people; from doctors and nutritionists to actors and celebrities. A smoothie per day can cover our body’s needs in fruits and vegetables. Since I can remember my self, I was a fruit lover, a vegetable hater and I had one massive sweet tooth. However, a few months ago, I decided it was about time to turn to a healthier lifestyle and this naturally means increased daily intake of fruits and veggies. As it is a bit difficult from a veggie hater to become a veggie lover, I realized that through juices or smoothies, I can still get everything a vegetable can provide in a much easier and less processed way.  I love how smoothies can help with everything: from losing weight and being healthier, to looking amazing and having a better mentality. Although you can enjoy a smoothie whenever you wish frankly, I love to have mine at the beginning of the day in order to cleanse my body and have a healthy jump-start. Here I chose to share 3 of my favorite smoothies which, besides being delicious, they are also very good for you!

 

Strawberry Supercharge

This smoothie is packed with lots of vitamins and will give you a perfect energy boost to start your day. Don’t forget apples are a natural source of sugar 😉   (Recipe from : The Juice Bar)

Ingredients

1 ½ cup hulled strawberries

½ cup of pomegranate seeds

2 red apples

Some crushed ice (optional)

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Simple as cake, all you need to do is to feed all the ingredients through a blender and pour the drink in a glass with or without ice.

Pear and Pineapple Detox

This smoothie is purely amazing! Perfect for detoxing, pears are full of antioxidants which also boost our immune system and help with fighting off diseases like the flu.    (Recipe from: 10-Day Green Smoothie Cleanse)

Ingredients

2 handfuls of greens (spinach, lettuce, chard etc)

1 pear

1 small apple

250g of pineapple

150g ice (or water)

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Another simple recipe, you place the greens and the water in the blender first, and after you blend them for 10 seconds you add the rest of the ingredients.

Berry Booster

This smoothie is perfect for the skin. It hydrates it but also helps with blemishes and even wrinkles, all due to the berries full with vitamin C.    (Recipe from: The Juice Bar)

Ingredients

1 cup of strawberries

1 ½ cups of mixed berries (raspberries, blackberries, blueberries)

200 ml water (or ice)

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For this recipe once again you mix all the ingredients together with the water or ice and then pour your smoothie in a nice cup!

I absolutely love smoothies. They are tasty, easy to make and packed with lots of goodies for our bodies. Having a smoothie in the morning is the perfect healthy jump-start for my day, as it gives me energy and keeps me full so no snacking until lunch! It’s an important step towards the healthier lifestyle I am trying to adopt. Those 3 smoothies are my favorite ones but don’t limit yourselves to them. That’s the great thing about them; you can improvise and create new and delicious ones based on your preferences! I would love to know your favorite smoothies and also if you try one from my favorite smoothies, snap a pic and upload it on Instagram with the hashtag #myperfectsmoothie!

Till next time take care dolls 😉 xxx

Vicky

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MY FAVORITE HOME WORKOUTS

MY FAVORITE HOME WORKOUTS

αρχείο λήψης
Picture on https://www.creatorsclubhouse.com/creativeflow-spot-1/

As autumn has set in for good, I begun to realise that although summer has definitely left the building, the kilos I put on during those three months are still around keeping me company. Following a proper diet and leaving the ice cream days behind, is not enough to get my self back in shape. I also need to exercise quite regularly. However, being a bit lazy, hitting the gym is not really my thing at the moment. Therefore, I decided to exercise at home because in that way I can adjust my workout to my needs and be at my own environment where I feel the most comfortable.

I always thought that exercising at home requires spending lots of money on gym equipment, but I was wrong; exercising at home can be quite cheap yet as effective as going to the gym. There are many different types of workout that are easily performed at home without any equipment or maybe some affordable props

  1. Weight lifting
From left to right: Dumbbell and weight cuffs, both from Tiger stores
From left to right: Dumbbell and weight cuffs, both from Tiger stores

Lifting weight is a great workout for many areas of our body; not just for the arms. A pair of light dumbbells between 1.5 kg and 3 kgs, is quite cheap – I got mines at Tiger stores – and the simplest way to firm up your arms. But what about the legs? Going through workout videos online, I found out about weight cuffs. They are some sort of dumbbells that you strap on your cuffs or ankles. You can wear them while doing your everyday choirs or while working out. In that way even the simplest exercise or task will be much more difficult to perform. My weight cuffs are also from Tiger stores!

2.  Aerobic

Gym Fitness Digital LCD Jump Rope
Gym Fitness Digital LCD Jump Rope

Now this is a great way – if not the best one – to burn those nasty calories and seriously firm up. It seems like aerobic has been around since the beginning of time, however it’s not necessary to be on a treadmill to lose a few kilos. Who needs it anyways when you can jog around your neighborhood or simply going for a nice long walk. A plain old jump rope is another cheap yet effective prob. You can get an electronic one like I did and count down the calories in the process. Apart from that, there are tons of videos online with full aerobic programs that will literally knock you off your socks – literally!

3.  Yoga – Pilates

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Pilates ball from Tiger stores

This is my new favorite type of workout. Perfect not only for slimming down but also for stretching your body and becoming more flexible. I love pilates as it helps me with my lower back and shoulder problems while yoga also helps me calm down and remove all the negative thoughts from my mind. All you need is a yoga mat which is quite affordable and you can find it practically everywhere – even H&M has one – and a pilates ball. I got both of these props on Tiger store. I know I know, it seems like it’s a Tiger sponsored post but honestly it is a great store with everything in such low prices! If you don’t know where to start, don’t worry; there are so many videos and apps available that it will be hard to choose from!

It’s amazing what you can do at home with just a few cheap gym pieces and some will power! All you need is some videos or apps and you are ready to go! Here I am sharing my favorite workout videos from Youtube as well as a couple of apps I absolutely love:

Last but not least, in order to exercise wherever you are, you will need a proper outfit. Something comfortable and suitable for all these different types of workout. I have fallen in love with H&M’s gymwear range as it is the perfect combination of good quality at low price. From bras to leggings, the variety is huge! Many designs and in different prices. My favorite leggings are the plain black ones (only 20 euros) or the black/pink ones (30 euros). These even have a pocket in the back for your valuables (phone, money, keys). Also the bras are amazing! Lovely colors with a great hold and just for 10-15 euros! I can’t praise this range enough!

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From left to right: H&M Sports bra, H&M Running tights, H&M Seamless sports bra, H&M Sports tights

Exercising at home can be easy and fun! Without spending a lot of money you can achieve the same results by simply getting some props and watching some videos! Now let’s burn those waffles up! Do you guys like to exercise at home? And if so, which one is your favorite workout?

Till next time take care dolls 😉 xxx

Vicky

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My favorite cookbookslif

My favorite cookbooks

blog my favorite cookbooks

Cooking is an important part of my life. There is just something about the moment of creativity when a bunch of raw ingredients transforms into a delicious meal, that fills me with joy. I don’t know where I got the love for cooking from; probably it was from my mom as she is the only cook in the house and for as long as I can remember her for, she was always in the kitchen making one of her specialties or experimenting with something new she saw on TV.  Cooking and creating new meals with a variety of ingredients is something I love doing whenever I get the chance; however, as I am fairly new to all this, my imagination is quite limited and therefore I have discovered the beauty of the cookbooks. My obsession resulted in one full bookcase self with all sorts of cookbooks.

This obsession has also been fueled by the change I am going through for the past few months towards a healthier lifestyle. I was never the healthiest person. I always loved food and above all, sweets. I was a full on sugar addict; however with the new year, I decided that a healthier diet would not be another new year’s resolution but something I would actually commit to. Therefore, in order to change my life and body towards the best, I got a bunch of healthy cookbooks which would offer not just recipes but also inspiration and motivation by changing my very food-mentality.  In this post, which is the first one on the lifestyle section, I will mention all my favorite cookbooks (healthy or not), and describe what they are about in a few words. This will not be a full review of the books; reviews might come later if they are requested or I feel like talking about a book in particular.

The first two books I love, they were a birthday present from my boyfriend, and are in the same vibe hence they are mentioned together; they are called Eat Yourself Calm and Eat Yourself Happy. Now these books are all about changing your mentality so you become a happier and less stressed person. In the first, they inform you of certain superfoods in each case, then they have a list of many different yet related problems such as high blood pressure, irritability, headaches, mood swings etc and finally present with a two-week diet plan as an example of what you could create on your own. In the second part, the have recipes divided in categories such as breakfast, snacks, lunch, dinner and desserts. Each recipe addresses specific problems and they are usually not complicated and quite easy to make. I love the psychological approach of those books instead of weight loss targeting.

The next book that holds a special place in my heart is the Chelsea Market Cookbook. This book has all sorts of recipes like drinks, appetizers, soups, seafood, meat, baked goods etc, from the famous NYC Chelsea Market. This is an important book to me as when I was in NYC visiting my boyfriend (he lives there), we discovered this amazing place and fell in love with it, so i have some fond memories tied to this place and book. Located indoors of an old meat factory, there is a small world of many stores and vendors who sell all kinds of food, coffee, tea and sweets. Its something I hadn’t seen before. The book has recipes from many of the stores as well as pictures of the place and little tips from the people who work there (ie. how to choose the right cheese).

I had heard so many good words about the next book and it holds many positive reviews on Amazon so naturally, I had to have it. The Smitten Kitchen Cookbook, is one of those homey books, packed with recipes from this amazing next door cook-turned blogger-turned author woman. Deb Perelman’s cookbook does not promise that you will lose weight following the recipes, or you will lead the healthiest diet, however each recipe is delicious, accompanied with mouth-watering pictures and a little story about its origins, which is a more personal touch.

The last two books are all about healthy eating. Firstly, The Skinnytaste Cookbook, which is by far my favorite. I love everything about it; the way it’s written, the short and sweet recipes and ingredients lists, the little tips in the side and of course the table of calories, fat, carbs etc that is part of each recipe. For someone (like me) who is in the process of losing weight and trying to follow a healthier lifestyle, a book with delicious yet healthy recipes, is necessary. The recipes cover everything from breakfast (I love the homemade granola recipe!!) to fishes, poultry, vegetables and meat. There are even desserts! And all with their calories information. Secondly, my newest addition, the Deliciously Ella. Now this book is quite different from the rest, as it contains vegetarian recipes so no meat included! I am not vegetarian as a person, but I wouldn’t mid at all to cut down on the meat I eat and opt for dishes with more vegetables. It is a simple book with simple and easy recipes, from grains and nuts to vegetables, juices and smoothies. It’s about a lighter, greener diet that doesn’t lack in flavor. I specifically love the little tips on how to make your own almond and rice milk,, your own almond butter and your own superfood bread. It’s a book full with positivity and little notes, that give the impression of a personal notebook or diary than that of a cookbook.

I know this is a long post, but it was so hard to leave some of these books out, as I honestly recommend them all. Each one, for its own reasons is amazing and handy. Either you want to lose weight or simple broaden your cooking knowledge, books are the way to go. Many of these books also combine taste with health which is a win-win situation for me. As I said before, I am a food lover; getting my hands on these books encouraged my love for cooking and turned it into a greater fun and joy. Do you like to cook and if so, what’s your favorite cookbook? Have you ever tried any of the books mentioned? Did you like it? I would love to hear your experiences, so comment down below and let me know!!

Till next time take care dolls xxx

Vicky