faworki bezglutenowe
Chruściki na Tłusty Czwartek Bez Glutenu
To moje pierwsze samodzielne podejście do faworków w życiu. Pamiętam, jak zawsze towarzyszyłam mamie w kuchni i podjadałam już usmażone, a ona cierpliwie smażyła kolejne. Razem je przewlekałyśmy, aby nasze chruściki wyglądały elegancko jak piękne wstążki. Wczoraj pomagały mi już moje dzieci, a mamie tylko wysyłałam zdjęcia. 🙂
Wymyśliłam sobie, że te będą zdrowsze, bo na oleju kokosowym i bez glutenu. Są tak samo pyszne jak te tradycyjne!
Składniki:
3 zółtka
1 łyżka spirytusu
140 g mąki gryczanej + trochę do podsypywania
60 g mąki ryżowej
20 g tapioki (lub opcjonalnie mąki ziemniaczanej)
2 łyżki mąki kukurydzianej
olej kokosowy
150ml kwaśnej śmietany
cukier puder do posypania (w młynku do kawy można zmielić cukier kokosowy, daktylowy, ksylitol lub inny)
szczypta soli
Sposób przygotowania:
Mąki przesiać razem ze szczyptą soli, dodać żółtka, spirytus i śmietanę. Dokładnie wyrobić i zwinąć w kulę. Zawinąć w folię i odłożyć na 30 minut w temperaturze pokojowej.
Po 30 minutach wyjąć ciasto z folii i zbić je wałkiem. Uderzać w ciasto wałkiem przez około 10 minut w celu wtłoczenia pęcherzyków powietrza. Ponownie owinąć ciasto folią spożywczą i włożyć do lodówki na 30 minut.
Po tym czasie wyjąć ciasto na oprószony mąką gryczaną blat lub stolnicę i rozwałkować cieniutko. Radełkiem pokroić ciasto w paski o wymiarach 12cm x 3 cm i na środku naciąć wzdłuż, aby jeden z końców przewlec przez nacięcie.
Smażyć w gorącym tłuszczu z obu stron i wykładać na duże sito, aby nadmiar tłuszczu mógł spłynąć (najlepiej do metalowej lub szklanej misy). Oprószyć cukrem pudrem po częściowym przestygnięciu.
SMACZNEGO! 🙂
Ilość składników można podwoić, aby otrzymać więcej niż jeden talerz chruścików.
7 wonderful SPICES you should use daily to protect yourself from cancer and other ominous diseases
NATURE HAS A REMEDY FOR ALL DISEASES
Most of the spices available on the market do not only add flavour to our dishes, but also have anti-microbial, pain- relieving, preservative and medicinal properties. Why to trust chemically engineered drugs, if nature gives us effective and safe solutions to many ailments? I respect the modern medicine, but in my opinion, prescribing medication and ignoring the importance of real causes is highly abused these days. Spices such as turmeric, ginger, nigella sativa, cardamom, cinnamon and saffron have preventing and healing properties. They do not only mask the symptoms, but they can fight diseases by eliminating the causes. I used to be very sceptical in regards to natural medicine. I was cynical about it. To me none of the natural ingredients, herbs or spices could be powerful enough to cure, prevent or even to help with symptoms or causes. I was the first person to laugh about herbalism and alternative methods of treating diseases. Even when I heard some testimonials, I disbelieved them and I had a ready riposte, usually loaded with pseudo- scientific crap. However, I was on loads on medication and I wasn’t getting any better. I still didn’t listen and didn’t want to open my eyes wider. My diet was full of sugar and highly processed “food”, because I thought that they must be safe and they probably could not affect our health, if they are on the market. Somehow, I managed to put all pieces of information that was getting to my mind throughout a few years together. That was an information I mostly over heard unintentionally, because I was so closed minded, that I didn’t want to listen, to hear or even to acknowledge the power of nature. To me, only the scientific research has had a real validation, so modern medicine was the only authentic source of information and treatment. However, when I learnt more about the ways most of the research is conducted I opened my eyes and realised that there is loads of grey areas and many more questions than answers in this highly “researched” and “professional” discipline. The efficiency of natural medicine is not a matter of faith, it is not an ideology you either accept or not. It is based on thousands of years of human experience, testimonials and facts. Natural medicine is working with respect to our environment, human’s body and with its individual needs, so finding the perfect solution for everybody in our “find a quick fix world” isn’t easy. Everybody has different needs, different health profile that require customisation, so talking to a professional naturopath can be the best solution.
BELIEVE IN THE POWER OF NATURE
1. Turmeric
Infections back off! Turmeric is a loaded gun against viruses and bacteria!
Turmeric is a true shield for your immune system. Turmeric has a wounds healing qualities and can stop the wounds from bleeding. Its anti-bacterial and antiseptic properties make turmeric an exceptional treatment for skin diseases such as eczema, psoriasis, acne, skin cancers etc. and helps in preventing premature ageing. Turmeric is anti-inflammatory to the mucous membranes, which coat the throat, lungs, stomach and intestines. Turmeric lowers the histamine levels and increases production of cortisone in the body. It reduces back pain and can alleviate bursitis and arthritis. Turmeric helps re-build the liver by destroying some hepatoxins and removes cholesterol from the liver and prevents its absorption. Moreover, turmeric supports the respiratory system by defending the lungs from pollution. It helps with oxygen transport from lungs to blood. It is invaluable in preventing flu and helps recover from colds and coughs. It is one of the best detoxifiers in the world. For preventing purposes about 1.5 grams of turmeric can be consumed throughout a day. It is best to take turmeric along with black pepper to increase its absorption.
2. Ginger
Sharp as a razor, hot as hell!
Ginger is effective in relieving headaches, pain associated with rheumatoid and osteoarthritis and a wide range of digestive issues such as nausea, pains, motion sickness, vomiting and colic. Some studies demonstrated that the components of ginger are more effective than conventional non-steroidal and anti- inflammatory drugs with less side effects. Ginger reduces inflammation in Type 2 Diabetes patients. A study conducted in Teheran in 2009 suggests that ginger can be an effective treatment for oral thrush. Ginger contains more potassium in 100 grams than a banana, thus can be your weapon against high blood pressure. If your lifestyle is highly stressful, accommodating ginger into your daily diet will help neutralize free radicals in your system. This little root will boost your immune system like a pro! Ginger contains vitamins B1, B2, B3, B5, B6, folate, vitamin C and E and minerals such as Zinc, Calcium, Magnesium and Potassium. People using warfarin should not use ginger, because of its blood thinning properties.
3. Garlic
For sniffling and sneezing, cancers and wounds. Multitasking herb not just to keep the vampires at bay.
Garlic appears to be the most common natural antibiotic. It is sometimes called a Russian Penicillin, because when Russians run out of antibiotics during the WW2, Russian government turned to use garlic instead. Garlic has antibacterial, antiviral and antifungal properties. It is said to fight heart disease and cancer and prevents strokes. Alike ginger, garlic has blood thinning qualities. It reduces cholesterol and lowers high blood pressure. Raw garlic or slightly cooked is best, when you want to lower your blood sugar levels. Garlic is high in quercetin, so if you struggle with allergies, eat garlic every day to reduce inflammatory reactions. Syrup of garlic is an extraordinary medicine for colds, asthma, coughs, difficulty of breathing, and most of other disorders of the lungs, especially chronic bronchitis. Garlic foot baths (OMG! this is gross!) can help with Athlete’s foot. It can also be an effective treatment in other thrush and yeast infections applied topically, but I am not going here in more details for aesthetic reasons. 😉 Anyway, it can be even applied directly to burns. Ear infections, headaches, insect bites and stings, parasites, sinusitis, tonsillitis and a few more can be treated with garlic, so never underestimate its power.
4. Cinnamon
Impressive wide- range of uses. Excellent for desserts, mulled wines, upset stomachs and lowering blood sugar levels.
Cinnamon contains more than 10 fungicidal chemicals. India’s Ayuverdic healers used cinnamon as a treatment for fever, diarrhea and menstrual problems. Use it in teas, oriental style coffees (Masala coffee), chais, currys, puddings and even to repel some insects. Sprinkle it over your porridge, omelettes, mulled pears and over your plant soils to keep your garden healthy and insects free. If your plants suffer from fungus or sun burns and plant wounds, spray a cinnamon solution on your seedlings. Make a cinnamon spray and treat your plants with this aromatic mixture. If you have skin problems, such as eczema, acne or dry skin, make natural face masks and scrubs with cinnamon to get rid of these issues. Moreover, cinnamon contains chemicals called catechins which help relieve nausea. In a powdered form, culinary uses of cinnamon are non-toxic, but using cinnamon oil externally can cause redness and burning. If you consider using cinnamon oil internally, consult it with a doctor or herbalist, because cinnamon oil can cause nausea, kidney problems and vomiting.
There are two most common forms of cinnamon that you can buy on the market: Ceylon (True) Cinnamon and Cassia Cinnamon (Chinese Cinnamon). There are also less popular and not really recommended types of cinnamon, which are called Korintje and Saigon Cinnamon. The main difference between all the types of cinnamon is the amount of the substance Coumarin, which can even cause the liver damage. The lowest amounts of Coumarin are found in True Ceylon Cinnamon. True Ceylon cinnamon support recovering from Diabetes Type 2, because it regulates insulin levels. Cinnamon helps metabolise glucose in the liver. One study suggested that cinnamon not only reduces blood sugar levels by 24%, but also lowers cholesterol by 18%. Ceylon cinnamon reduces inflammation, decreases risk of cancer and protect us from Alzheimer’s disease.
5. Cardamom
Refreshing and delicious little green gem.
Cardamom is a source of the compound cineole, thus it can be a mild stimulant and can act as an aphrodisiac. Cardamom has anti-inflammatory properties and can relieve stomach pain. This aromatic spice can help you get rid of colds, flu and can bring you a relief in combating respiratory ailments. It contains anti-asthmatic compounds. Cineole, a powerful expectorant compound, helps with emphysema and laryngitis. Add a teaspoon or two to a fruit juice or tea to see the evidence of its potency. Cardamom strengthens the immune system, contains vitamin C, magnesium, potassium and is a source of melatonin, which can support regulation of your circadian rhythm. Borneol, another powerful substance in cardamom helps bringing you a relief if you suffer from gallstones, especially when added to a strong peppermint or spearmint infusion. Sprinkle cardamom over ice cream, porridge or make a golden milk to enjoy its rich and refreshing flavour and to utilise its health benefits.
6. Nigella Sativa
Little black seeds with huge powers.
Black seeds, black cumin, roman coriander, black sesame. English language gifted those little powerful seeds with many names. In fact, it has even more medicinal properties, such as anti-bacterial, anti-fungal, antispasmodic, antioxidant, antiviral, anti-inflammatory. It acts as a pain reliever, protects the liver, regulates blood sugar levels and its anticonvulsant qualities can reduce seizure activity in epilepsy patients. This miraculous plant can be used not only as a condiment, but it also has a lot of nutritional and medicinal benefits. It can be added both to sweet and savoury dishes for its distinctive flavour. Its health qualities include anti-cancer, anti- diabetic and anti-inflammatory properties. It is also effective in controlling cardiovascular diseases. I love adding ground nigella seeds to chicken broth, meat and vegan dishes and I mix in the whole seeds to my gluten free crispy breads recipe (soon on the blog!).
7. Saffron
Posh Spice for fancy dishes and to elevate depression and anxiety.
Saffron is known to be the world’s most expensive spice. In traditional Indian, Chinese and European folk medicines its extracts and tinctures are reported to act as stimulant, carminative, antispasmodic, eupeptic, gingival sedative, diaphoretic, expectorant, , stomachic, aphrodisiac and emmenagogue (help with the absence of period). Modern medicine research reports that abundant chemical compounds in saffron have anti-inflammatory, antimicrobial and antioxidant qualities and can be a remedy for various diseases, such as cancer, gastric disorders, cardiovascular diseases, Alzheimer disease, and to treat mild to moderate depression. Administration of saffron has been also found to ameliorate the side effects of conventional treatments e.g. sexual dysfunction by antidepressant drugs. Saffron has effective anti- anxiety and anti-depressant qualities. Crocetin, the chemical compound in saffron has blood pressure lowering properties. This posh herb can also boost our memory, libido and support a good quality sleep. Moreover, saffron takes care of your kidneys, bladder, liver and brain whilst protecting us from cancer. Enjoy the benefits of this herb by adding it to curries or making a saffron tea.
Useful links and resources, if you fancy to broaden your reading.
https://www.webmd.com/diabetes/cinnamon-and-benefits-for-
diabeteshttps://europepmc.org/article/PMC/4387232https://
https://www.anaboliclabs.com/User/Document/Articles/Pro-Enz/3.%20White,%20Ginger,%202007.pdf
https://pdfs.semanticscholar.org/9b71/59c418c9661e7334ec2c9a81daac07460ecd.pdf
All photos on this website are a property of Emilia Jochymek.
gluten free gingerbread men
Merry Christmas, everyone! 
Ingredients:
520 g raw peeled sweet potatoes
2 eggs
1 tbsp cocoa powder
120 g coconut oil/clarified butter*
100 g coconut sugar
1 tsp gluten free baking powder
300 g coconut flour
300 g rice flour
+ a handful of rice flour for dusting
For Icing:
2 tbsp xylitol + 1 tbsp of hot water
Method:
1. Peel and wash the sweet potatoes. Cut them into chunks and cook until soft. Strain the water out and set the potatoes aside to cool down.
2. Melt the butter/coconut oil and wait until it is cool down. Be careful not to leave it for too long, as it can set again. You need your oil/butter soft.
3. When sweet potatoes are cooled down, place all ingredients in the food processor and blend until smooth.
4. Dust working surface with some flour and place the dough in the middle.
5. Roll out your dough until about 3mm-5 mm thick and cut your biscuits.
6. You might repeat dusting the surface and the dough during the process a few times, when you feel that it gets too sticky.
7. Place your gingerbread men on a baking paper and put them in the oven for about 20 minutes at 160°C.
8. When your gingerbread men are cooled down, use a coffee grinder to make a xylitol powder for the icing. Mix it with approximately 1 tbsp of hot water to make a paste and decorate your biscuits.
Enjoy!
*You can mix both or choose your favourite one for this recipe. I used both, but even a regular unsalted butter will do. 🙂
7 essential substances responsible for beautiful hair
Nutrients necessary for a proper functioning of our brain, heart and immune system also help our hair to look strong and healthy.
There isn’t just one substance that can heal your body; minerals and vitamins work as a great team and have an impact on each other. Hair loss might be actually just one of the symptoms we experience when something isn’t quite right in our organism. It might be a reaction to trauma, stress or even serious mineral deficiency finally leading to chronic illness. Each of the essential substances has many functions in the body. They regulate activities of other compounds and organs. Deficiency in one of the minerals or vitamins might actually indicate that there is inadequate levels of other substances in the first place, that’s why well balanced diet is so important and holistic approach to our life can give us the greatest insight in what our body actually needs. Our body is a wonderful genius, so preserving life functions is prioritised over less significant tasks such as delivering nutrients to skin or hair. If there is enough of nutrients flowing to the cells, our hair, nails and skin shine. Usually appearance of our skin and hair reflect state of our overall health.
These substances support not only your hair appearance, but they also boost your mental powers.
7 natural substances you need to grow long, shiny and nourished hair
- Omega 3 fatty acids are not only crucial for the brain function, but it also acts as an moisturiser from inside out. It strengthens your hair and makes it elastic. Omega 3 prevent hair loss. Eat oily fish or supplement a good quality omega 3 capsules. It is worth adding, that omega 3 is also beneficial for your skin. Omega 3 is also advisable for post-menopausal women suffering from vaginal dryness.
- Biotin and B Complex. Biotin, pantoenic acid, niacin and kobalamin protect your head from baldness and hair breakages. Consume avocados, seeds, nuts and dark leafy greens to supply those necessary vitamins. Biotin can help re-build damaged hair- structure. Pantoneic acid support adrenal glands that stimulate hair growth. Folic acid deficiency leads to anaemia, which is a common cause of hair loss. B Vitamins that are responsible for red blood cells formation and carrying oxygen to the body cells and hair follicles prevent your hair from thinning, drying and falling out.
- Diatomaceous earth as a source of silica is a natural compound that can be found in variety of fruit and vegetables. It also occurs in rocks, clays and sands. Silica helps your skin, nails and hair grow strong and healthy. It improves density and strength of bones. Diatomaceous earth has cleansing properties for the digestive system and is one of the best anti-parasites medication. Hair, skin and nails are made from silica, so its deficiency leads to hair loss, premature wrinkles and brittle nails. It is even used as a natural pesticide in the garden. Once I have started using it for my plants, they started remarkably growing and became bushier and greener. However, if you decide to use it for a detox, as a silica source or to control pests in your garden, be careful to inhale it as long term exposure to it might harm your lungs. If you use it as a dietary supplement, always seek the highest quality food grade diatomaceous earth.
- Collagen – vitamin C. Vitamin C is significant for collagen fiber synthesis and iron absorption. Hair loss is very common in iron deficiency, so adding more vitamin c to your diet will help your hair shine and look healthy. Foods high in vitamin C: citrus, red peppers, tomatoes and cabbage, acerola cherries, baobab fruit, blackcurrants, parsley. Parsley is also a source of iron, so the combination of minerals and vitamins in this herb makes it a superfood.
- Zinc deficiency weakens your hair follicles and is a contributing factor not only to hair loss, but also to breakages and premature greying. Research indicates that some patients with alopecia areata are deficient in zinc and oral zinc sulfate treatment brings satisfactory results.
- Vitamin D3 is synthesised in epidermal keratinocytes (skin cells, which amongst other substances are made of keratin) and its deficiency has been found in patients suffering from hair loss. Some research suggests that even topical use of Vitamin D might be useful in treating hair loss. If you decide to take vitamin D3 supplements, remember to take it in a protocol with vitamin K2 and don’t forget about magnesium. Vitamins and minerals do not usually occur as separate units; they work together and love supporting each other in making you healthy. Vitamin D3 deficiency lead to mood swings, depression and fatique, so make you check your 25- OH with the next blood test.
- Iron and B12. While supplementing iron is not the best idea, as iron itself is highly pro-inflammatory and high concentrations of iron increase the risk of heart attacks, low iron levels or low levels of vitamin B12 can make your hair fall, look dull and brittle. Vitamin B12 is involved in formation of red blood cells. Non-heme iron is best absorbed with the presence of vitamin C and can be found in dark green leafy vegetables, but also in chlorella and spirulina powders. Heme iron is found in red meat and it absorbs better than non heme iron, but as it has been mentioned before, eating meat, especially non organic one, can increase production of free radicals in the body. In turn, meat, fish and diary deliver vitamin B12, but if you are vegan, you need to get it in a form of supplements. B12 deficiency might lead to psychosis, depression, anxiety and memory loss. If MCV (Mean Corpuscular Volume) on your blood test is very high, it might indicate low levels of Vitamin B12.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3140123/
https://academic.oup.com/ajcn/article/75/5/887/4689403
https://healthy.net/2000/12/06/silicon-2/
https://www.sciencedirect.com/topics/materials-science/keratin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3687803/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/#B27
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583892/
https://www.jidonline.org/article/S0022-202X(15)41799-3/fulltext
https://www.derm101.com/inflammatory/embryologic-histologic-and-anatomic-aspects/collagen/
https://ghr.nlm.nih.gov/primer/genefamily/keratins
http://lifecellskinfans.com/vitamins-and-foods-that-increase-keratin-production/
PUMPKIN PIE SMOOTHIE
Anti-inflammatory smoothie your immune system’s strength.
Why is it so powerful?
Turmeric contains curcumin, which has distinct anti-inflammatory anti-oxidant properties. Turmeric can help cure diabetes, cancer and arthritis.
Ginger has medicinal , anti-inflamatory, anti-bacterial, anti-fungal properties. High in vitamins, minerals and powerful gingerol. Will help you recover from colds, coughs and flu.
Pumpkin is anti-inflammatory and high in fiber, so it will fill you up for long and will protect your gut microbiome. Pumpkin seeds can be eaten with shells, which cleanse the gut and supply you with loads of dietary fibre.
Lucuma is a guilt free sweetener. It is a fruit that comes from Peru. Its powdered version can sweeten our pies and cocktails and its low IG index won’t raise your sugar too much. Lucuma is high in dietary fiber, vitamins and minerals.
Pumpkin is very high in dietary fibre.
Ingredients:
1-2 cups of roasted pumpkin puree (I used raw) 
1-2 handfuls of mango and pineapple pieces
½ banana
1 tbsp of lucuma powder
1 tsp of cardamom powder
1 tsp of ground Ceylon cinnamon
2-3 cm of fresh turmeric (or ½ – 1 tsp of turmeric powder)
2 cm of fresh ginger (or ½ – 1 tsp of ginger powder) pinch of black pepper water or milk of your choice
Method:
Chuck all your ingredients in a blender cup and blend until smooth! Enjoy it hot or cold!
NAUGHTY NUTTY CHOCOLATE BARS
Homemade sweets packed with tasty superfoods
Raw cocoa is abundant in polyphenols which have anti-oxidative properties. Cocoa is beneficial for cardiovascular health and protect us from cancer. Cocoa polyphenols induce coronary vasodilatation, decrease levels of bad cholesterol and increase the good cholesterol.
Walnuts are a source of Omega 3, vitamins and minerals such as copper, phosphorus and manganese. They are also linked to lowering cholesterol and reducing the risk of cancer, stroke and heart disease. Moreover, they improve brain function and protect vision.
Brazil nuts are rich in selenium, copper, magnesium and phosphorus. Brazil nuts support immune system, thyroid function, brain health and protect the heart.
What you need:
1 tbsp virgin coconut oil
80 g raw cocoa butter
2 tbsp honey (for a vegan alternative use xylitol, stevia or erythritol)
1 tsp of cashew butter
2 tsp raw cocoa powder
2 handfuls of walnuts
2 handfuls of brazil nuts
1 handful of raisins
2-3 handfuls of puffed quinoa (optional for non-raw version)
Silicone bar moulds
How to make them:
- Melt coconut oil and cocoa butter on a lowest heat possible.
- Add honey, cashew butter and cocoa powder and stir well until everything is blended together.
- Chop brazil nuts.
- Crush or finely blend walnuts.
- Mix all your nuts, raisins and quinoa with the chocolate mixture. Stir well and transfer it to the silicone moulds.
- Refrigerate for a few hours.
BUTTERNUT SQUASH & GINGER SOUP
Warming, rich and full of antioxidants soup for flu and colds season. Much more effective and safer than a flu jab.
Butternut squash is abundant in fibre, vitamins and minerals. Turmeric and ginger have strong medicinal and anti-inflammatory properties. Ginger will add sharpness to the sweetness of butternut squash in this soup.
Ingredients:
1x Butternut squash
2x potatoes
1-2 cm of fresh ginger (or 1tsp of ginger powder)
chili pepper (optional)
3 cm of fresh turmeric (1-2 teaspoons of turmeric powder)
½ teaspoon nigella seeds powder
A pinch of black pepper
½ Onion
1 teaspoon of Himalayan Salt
1 tbsp coconut oil
Comforting and anti-inflammatory soup can be a great alternative to sandwiches for lunch or snacks in the evening.
Enhance its health benefits even more by adding nigella sativa for additional anti-inflammatory and anti-cancerous qualities.
Method:
- Chop onion and fry it on the coconut oil until golden, add chilli. Fry a bit longer.
- Peel and chop the potatoes. Add them to the pan.
- Peel the butternut squash, cut it in pieces and mix it with potatoes and onion.
- Peel ginger and turmeric roots. Grate them on the cheese grater. Add to the pan and toss.
- Add a glass of water to your veggies.
- Cook until soft. Add more water for the desirable consistency.
- Spice it up with black pepper, nigella seeds and salt.
- Blend and Enjoy!
Tip:
Frozen ginger and turmeric are much easier to grate than the fresh ones!
SQUAT FOR HAPPINESS
Mental Health Benefits of Exercise
Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body. ~Arnold Schwarzenegger
1. Your self-esteem raises incredibly.
Once, you overcome all your excuses (or at least some of them!), you will start noticing how your appearance changes within time and that you are capable of doing things you thought you never will be able to do, such as waking up earlier than usual or swap watching TV for a workout. This will increase your self-worth and your confidence. Choosing even a short workout over scrolling down the Instagram will make you feel proud of yourself. Learning new things increases your self esteem. This is your first achievement: winning with your old routines and implementing new activities.
Squats will elevate your butt as well as your depression.
2. You are getting more confident.
Your body becomes stronger every time, you work out. You get proud of your accomplishments at the training and you can be surprised what you are able to do that you didn’t think you could do. You appreciate your body more for what it can perform and you feel beach ready even if you don’t look like Victoria Beckham or Kim Kardashian (who the hell wants to look like them?). You start loving your body for serving you and you take the best care of it. You are confident in the bikni, because no matter of your gym journey, you deserve the bikini. No. Bikini deserves your body. Fullstop. And the beach is ready for every body. Period.
Body and mind are not separated from each other.
3. Your mental strength goes up a few levels.
You are able to push yourself more despite self depleting thoughts. You learn how to control your thoughts during the workout, so you can channel this new superpower skill into other areas of your life. It is a kind of inner pep talk: you can do this Princess! One more rep, bitch! Or move faster, you slowcoach!
You will feel pretty sexy in your own skin and you won’t need to have anybody else’s looks.
You will be happy and confident about being you.4. Health is wealth. Size is lies.
Dependently on your diet and intensity level of your exercises your body might be changing over the weeks, so you are just getting your self-confidence back or you are gaining a new level of self-love. However, if you don’t see changes after a month or two and your clothes aren’t getting any looser, you either don’t push yourself hard enough or you just compensating those lost during the trainings calories with maccies and candies. In other scenario, it might be worth checking your thyroid. At the end of the day, it is not about the size of your pants. It is about you taking care of your body and your mind, and your soul. Losing body fat should be a consequence, not an aim (however for health reasons it is sometimes strongly advisable).
It is only up to you whether you blame the people around you, work, past, a dog, a cat or a neighbour for a lack of motivation. Does motivation actually exist? It is a single decision to take action and a single step towards changes without giving a single fuck. It is your desire to feel better, look better and even act better. It is up to you whether you achieve what you desire. You deserve to feel strong, beautiful and healthy and you are the only person that can give it to yourself.
You build your mental strength by overcoming your own physical and psychological limitations.
5. Reduction of stress.
One of the long term effects of exercising is lowering a blood pressure and improving the quality of sleep, which are both related to stress. Moreover, releasing accumulated negative energy makes you more relaxed. Even a few minutes of exercise can relive tension and anxiety.
6. Elevates depression on behavioural level.
Distraction can break the cycle of negative thinking, passivity and low energy. Depression can have many causes, such as chemical imbalances, behavioural and/or cognitive, trauma and many more. Depression can debilitate us so much that we are unable to get up in the morning, getting dressed and washed. You might need an adequate support to push yourself through a daily routine for a start, but when you finally push yourself to even a few minutes of exercise, you will notice changes in the way how you think and feel. Your brain will produce more neurotransmitters and new nerve cells are formed.
Your expectations need to be realistic. The road to recovery can be long and with many ups and downs (although it doesn’t necessary have to be like that!), but if you treat it as an adventurous journey to the top of the mountain, your soul will be growing, upgrading and enriching. So, don’t be afraid to fall over and remember that every time you get up off the ground will be teaching you something new. You can always level up your expectations, if you hit the plateau or want to achieve more.
7. Helps with insomnia.
Rejuvenated brain helps you respond better to everyday stressors, you are calmer, have more energy, so you also handle situations better than after a poor night sleep. It is pretty obvious, but still fewer people let this knowledge encourages them to start regular physical activity.
8. Creativity and social life.
You might even develop a new passion, business idea and meet new people, make friends and create new social network (relationship). Physical activity can boost your creativity.
9. Elevates depression on chemical level.
During and after workouts you feel uplifted, because of endorphins and the rest of natural highs. Physical exercise influences the central dopaminergic, noradrenergic and serotonergic systems.
10. Enhances other brain functions.
Physical exercise improves memory and cognitive functions. It can protect you from dementia and Alzheimer’s and increases the size of hippocampus.
Experiment with different types of trainings, so you will find what brings you more satisfaction and desired results. Be flexible, open minded and courageous to try different workouts. Alike in life. Alike in bedroom. Don’t get bored, as boredom will kill the most faithful relationship and even the strongest motivation in the gym.
In training you will find balance between overcoming and accepting your own limitations. Accept them NOW and patiently work towards improvements. No self- hate, no pressure.
Some sources, so you can expand your knowledge and gain motivation:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061837/
https://www.ncbi.nlm.nih.gov/pubmed/8571000
https://www.sciencedaily.com/releases/2016/02/160225101241.htm
https://www.jneurosci.org/content/36/8/2449
https://jamanetwork.com/journals/jamaneurology/article-abstract/778849
How to lose weight and live longer (or at least age healthier).
Don't train to be skinny, train to be a badass.
- Demi Lovato
It is up to us, how we treat our health. It is up to us how we set up our priorities. Certainly, we are our own bosses in terms of making decisions regarding our health. Doctors can give us diagnosis and prescribe lots of different medications, but it is entirely up to us, what kind of treatment we prefer. And with the whole respect to the modern medicine and with the huge trust in our doctors, we can always choose a different way of treatment. Sometimes, we just feel, what is better for us and what can help us better. Staying open minded and looking for alternatives can be adopted even, if we have been already diagnosed and treated.
Anyway, the best option, is always to prevent diseases than to treat them. One of the best ways to prevent, or even to elevate some symptoms, along with a nutritious, is regular exercise.
Optimal combination of cardiovascular,
resistance and high intensity trainings will improve your health and wellbeing dramatically.
It is more beneficial to include various types of exercises to strengthen different
aspects of your health instead of focusing on one type of training.
12 Life changing benefits of exercise- Physical Health
1. Regular training lowers the blood pressure. As a result of increased capillarisation (formation and development of a network of capillaries to a part of the body), there are more avenues through which the blood can flow.
2. Exercise decreases the heart rate, because left ventricle increases its volume and its muscular walls become stronger, so each heartbeat pumps out a greater volume of blood.
3. Regular training minimizes risk of stroke. Because regular exercise lowers your blood pressure, thus it reduces the risk of stroke by 27% according to the Stroke Association.
4. Help with diabetes type 2. Insulin resistance diminishes when you exercise, and your cells can use the glucose more effectively.
5. Regular moderate physical activity has been shown to increase HDL cholesterol. More intense trainings help reduce LDL (bad cholesterol) and trigliceride levels.
6. Engaging big muscles increase metabolism. More muscles mean you need more calories. Combine different types of trainings to engage different groups of muscles, improve stamina and lose or maintain weight.
7. Exercise promotes quality of sleep (if not done less than 2 hours before going to bed!) and helps with insomnia by increasing the amount of slow wave sleep you get. Changes in body temperatures during and after the workout impacts our ability to fall and stay asleep as well. After exercising you are less stressed, so your sleep becomes more peaceful. Deeper sleep rejuvenates the brain.
8. Physical activity improves your immune system. Rise in body temperature during exercises strengthens your body’s ability to fight infection. Stress is a major cause of weakening of the immune system, but physical activity lowers the stress levels, so our immune system is protected! Exercise also causes changes in the antibodies and white blood cells (they are responsible for fighting infections). However, if your trainings are too extreme over a long period of time, your immune system might get weaker, so extra protection (more antioxidants!) is beneficial.
9. You become physically stronger and develop endurance, motor skills and flexibility, because of increased ability of muscles to work longer without tiring.
10. Once, you see how regular activity changes your life, you crave more, so you incorporate better eating habits. They will not only impact your body composition, but also will improve your health and your training outcomes. This will improve your overall health as a result.
11. Improves posture. Adequate exercises (strengthening and stretching) along with a proper technique of movement can improve posture and support the spine. Various exercises can help with scoliosis, lordosis and kyphosis.
12. Decreased risk of injury/ increased bone density/ decreased risk of osteoporosis. Controlled stresses imposed by the pull of the muscles on the bones (resistance) stimulate the body to take up more mineral salts, which strengthen the bone tissue.
EMILIA’S CHOCOLATE SQUARES
Sweet treats can be healthy!
We all need a bit of sweetness in life. I choose a nasty free version, because my health is the highest priority to me. My health is necessary to be a great support for other people around me. Chocolaty, brownie like texture and sweet as honey. My chocolate squares are made from nutritious dates, nuts and cocoa powder. You can choose stevia/agave/maple syrup instead of honey for a Vegan (V) option and Gluten Free (GF) if you use GF oats.
Treat yourself better!
Let’s keep our bodies in balance. Where there is no balance there is a disease. That’s why it is more beneficial to to make your own sweets. Why buying highly processed, pro-inflammatory sweets full of palm oil, sugar, additives and diary, if we can make such delicious and healthy treats? Dates are a great source of iron, potassium, fibre and polyphenols. Polyphenols protect us from cardiovascular disease and type 2 diabetes. Dietary fibre will fill you up for longer, potassium helps lower blood pressure and water retention. Iron supports immune system and prevents anaemia.
What you need
For the filling:
450 g dried Dates
2 tbsp of cocoa powder
For the base:
85 g Cashew butter
100 g Oats
35 g walnuts
Pinch of salt
1 tsp coconut oil
1 tsp honey
For the glaze:
1 tbsp Coconut oil
80g Cocoa butter chips
1 tsp Honey
1-2 tsp Cocoa powder
Method:
- For the filling: Blend all your dates and cocoa powder in a blender or food processor until smooth. Set aside.
- For the glazing: Melt cocoa butter chips and coconut oil in a small pan, add honey and cocoa powder. Whisk until smooth. Don’t bring it to boil. Set aside to cool down and to set a bit, so it is not too runny. Refrigerating might be a good idea to shorten the waiting time.
- For the base: blend oats and walnuts until you receive a flour like consistency. Add cashew butter, salt, coconut oil and honey and knead firmly. Roll over on a baking tray or baking tin.
- You will then need to carefully transfer your filling onto the base. I use a table spoon to do that and after each lay out I dip the spoon in the glass of water, so the mixture comes off the spoon easier.
- When all your filling is laid out on the oat base, and the chocolate glaze has cooled down and set, pour it over your the dates layer. Cut into squares and put in the fridge to cool. Enjoy!
Happi
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