Grit Is What It Takes To Make Dreams Come True

I have been listening to a lot of episodes from The Life Coach School Podcast, created by Brooke Castillo and which talks about entrepreneurship, coaching, and Positive Psychology. There was one particular episode that really hit my brain and heart. It was an episode about grit, our ability to persevere and work towards a specific goal while also keeping our passion alive.

Continue reading “Grit Is What It Takes To Make Dreams Come True”

FITNESS-FRIDAY: Foods You Definitely Must Avoid If You Want to Get in Shape

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Black coffee and hours of pondering didn’t fetch me a conclusion as to what should be my next fitness blog topic. Even the internet which is flooded with content these days, could not rescue me from this dilemma. According to statistics, 15% and 23% of the internet population searched for what to eat before they hit the gym, and what to eat post gym respectively. Out of all these, the thing which gained my attention was that only 7% were actually worried about what not to eat pre-or post-workout. Let’s cut the cake and go a little further and talk about what not to eat at all, to attain maximum results while they are sweating it out.

Regardless of whether you work out to lose weight, build muscles, enhance health or compete in sports, what you eat before, during and after a workout plays a major role in attaining results. Ideally, you should fuel the body properly to achieve the best performance, without feeling weak, sluggish or nauseous. What you eat should assist you in enhancing your workout. It will assist you in gaining more power, more muscles, less fat or whatever your personal goals are. So, I’m listing down few of the choices you should keep yourself away from:

White bread

They are high on GI (Glycemic Index). It is an index which measures blood sugar level. So, the next time you’re up in the store and thinking of picking up the white loaf. Just stop then and there and pick up the brown loaf. You get the same thing but with the better nutrients.

Alcohol

This is one thing most people won’t compromise on when they want to kick start their weekend on a high note. But the bad news is that regular consumption of alcohol is unhealthy for your body, as it puts more stress on your body. Thus, asking for more antioxidants. The antioxidants which are used to help muscle recovery are instead used in metabolizing the alcohol. So even if you are not able to curb your craving don’t exceed your consumption for more than 2 drinks. (Rum or Vodka)

Dry fruits

Most of them suggests that it is one the best evening snacks, but I would like to disagree with the fact that it provides all the required nutrients. Dried or dehydrated fruit contain Sulphur and added sugar and the removal of water from it allows us to overeat. You consume a lot of calories by eating dried fruits as compared to eating a fresh apple or any fruit. The amount of water percentage determines that how your body digests the fruit. So, next time pick an apple over dried fruits.

Processed Cheese

Processed cheese contains more calories as compared to unprocessed cheese. It also contains emulsifiers, which help keep the fatty and non-fatty ingredients mixed together.

Packaged salad

Again high on calories and can turn your healthy meal into a fat bomb.

Ice cream

When your objective is to stay healthy and trim, you cannot choose this as an option in the diet chart. This is very high on calories and fat. Processed sugar which is used in making Ice cream can be harmful for your health.

Fried foods

The tinge of oil and a twinkle of cheese might enhance the taste of your cuisine, but will not help in reducing your fat midsection. The oil is high in saturated oils.

So, guys, these are the things, that I invariably keep out of my diet cart. Make sure you do the same if you are willing to lead a healthy life. Hustle up!

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Healthy Chia & Oat Pudding

I will start saying this again: if you don’t fancy complicated recipes, but you do like to eat healthy, than this post is definitely for you. Here is today’s deal: the other day I came across a “chia pudding” and I got marvelled with the fact that you can do a pudding with healthy ingredients and with zero preparation struggle.

I found this to be very exciting, because I come from a family to whom pudding is more or less like the king of desserts. However, recipes always include eggs and complicated tricks in the kitchen. Once I tried to do something we call “pudim flan” with caramel to a boyfriend of mine and the result was that I completely screw up the pan to a point that we could no longer use it. Can you imagine such thing?

So, going to what really matters here: I made a slight twist to the recipe I found and came up with a chia and oat pudding. Here are the ingredients that you will need:

  • chia seeds
  • oats
  • milk (I used almond milk; the original recipe used coconut milk)
  • honey (the original recipe used brown sugar)
  • cinnamon

Now you might be marvelled as I got when I tell you the steps. Here they are:

  1. in a bowl, put two thirds of a cup of milk and add a tea spoon of honey
  2. add some chia seeds and oats (half a cup with both, maybe… you know I’m the worse with dosing)
  3. mix everything altogether and make sure the honey, the seeds and oats are blending
  4. add cinnamon to your mixture, mix it up once again and…
  5. put the bowl in the fridge for two hours

The seeds and oats will absorb the milk. The honey and cinnamon will give a nice flavour to your pudding. Once your pudding became consistent, you can top it up with some fruits. This time I chose black-forest fruits, but I imagine that some peach would work really well too.

King Prawns On a Bed of Spinach With Thai Sauce

Yesterday I saw an Instagram post with shrimps… I ended up craving it and bought some prawns today. However, I was craving something with an asiatic twist and so I put my imagination to work a little bit. I embedded the prawns in sesame oil and chia seeds and served them on a bed of spinach and pineapple. The final and secret ingredient was really the Sweet Chilli Thai sauce.

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Here’s what you are going to need:

  • a dozen of prawns (I got mine from Iceland)
  • sesame oil (easy to find at Aldi’s)
  • chia seeds (easy to find at Aldi’s)
  • himalayan salt
  • spinach
  • two pineapple slices (canned)

 

Here’s how I did it:

  1. pre-heat the oven at 180 degrees
  2. in a bowl, put the prawns, add some sesame oil, a little bit of himalayan salt and a sprinkle of chia seeds
  3. mix all the ingredients together and make sure the prawns are well coated
  4. put some kitchen foil in a trail and distribute the prawns evenly
  5. put the prawns to bake and reserve the bowl to the side
  6. use the same bowl (don’t wash it!) and cut some spinach leafs into it
  7. cut the pineapple slides in squares and add it to the bowl as well
  8. mix the spinach and pineapple – the sesame oil and chia seeds left from the prawns should be enough to temper the salad
  9. remove the prawns from the oven when you’re happy with their look
  10. place the prawns on the spinach bed and…
  11. finish the plate by dressing the prawns with some Sweet Chilli Thai Sauce

This is by far one of my favourites! Let me know if you decide to try it. I personally think I’m going to repeat it again tomorrow!

Honey Oats: Another delicious breakfast!

Breakfast is by far my favourite meal! And today I opted for something a little bit different from what I have been having (egg on toast).

Here are the ingredients you need:

  • rolled oats
  • honey
  • cinnamon
  • chia seeds
  • strawberries

How to do it:

  • place the oats in a  bowl and add some water (until they are covered)
  • microwave your oats for 2.5 minutes (mine is set to its highest power level)
  • remove your bowl from the microwave and drizzle your oats with honey
  • sprinkle some cinnamon over the honey
  • cut a couple of strawberries (I cut them in a round shape, but you can be as much creative as you want!) and place them in the blow
  • add some chia seeds to decorate

And eat it all with great pleasure! 😉

Healthy Snack: Baked Chickpeas

I love this snack since the moment I heard about it. It’s super easy to do and it’s ideal to substitute all those crunchy snacks we like to have while watching series or catching up with friends after a long working week.

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Take note of what you will need:

  • a can of chickpeas
  • seasme oil
  • salt
  • pepper
  • ginger powder

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How to do it:

  • pre-heat the oven at 180C
  • rinse the chickpeas and place them in a bowl
  • add some sesame oil to your chickpeas and a pinch of salt, pepper, and ginger
  • mix everything altogether
  • place some kitchen foil on a oven tray
  • distribute your chickpeas evenly throughout the tray and put them to bake
  • let it bake for an hour or until they turn golden crispy

And voi lá, there is your healthy snack ready to be shared with your loved ones over some nice weekend program!

 

Crustless Green & Red Quiche

I accidentally came up with this recipe. The first time it worked “ok” and I gave it a second try this past Sunday while making a few changes to it as well. It is a recipe that is super easy to follow and do – you know I like to keep it simple in the kitchen, I wonder when will I apply the same principle to all my other life sectors (haha)! Plus, you can enjoy it guilty free because you will not have the extra calories that regular quiches have due to its crust.

Here is what you will need:

  • a generous portion of baby spinach leafs (when I say generous… it’s maybe 3 cups)
  • a generous portion of green beans (again, by generous I mean that I used half of a fresh green beans bag from Aldi)
  • a pack of plum tomatoes
  • one can of sliced mushrooms
  • ten eggs
  • pepper and salt

How to do: 

  • mix 6 eggs altogether and add some pepper and salt
  • cut the spinach leafs in three and involve them in the eggs mixture
  • cut the green beans in small chunks and add them to the mixture as well
  • mix and add the other four eggs to your mixture
  • put the mixture in a round or rectangular pyrex (preferably with a lid)
  • cut the plum tomatoes in halves and spread them in the surface of the mixture
  • add the sliced mushrooms on top and
  • take everything to the oven

I am not sure how much time it took to get it done in my oven, since it is an odd one, but I would say 60 minutes at a 180C temperature. And because it’s always to remember – all the ingredients I used are from Aldi UK.