Monday, May 26, 2014

Let's get it started Girls!!! (7day challenge)


Hey there..For those of you who asked maybe a thousand times about my eating habits to keep fit- here you go. I'm sharing this simple "7 days Healthy eating" routine with you. Start today with me to see where will this take us after a week))

So, as I've mentioned before, I don't want to call this a diet, it's just a kick to put some healthy food into your plate. Actually you don't need to diet to lose always need to eat good food,it shouldn't be just a period that you'll call a diet,it should become a habit. Why, because that's good not only for your body, but for your health and skin and mood. yeah mood, don't be surprised. The lighter your meals are the better you feel.

Drink water, right after waking up. Let you body get hydrated after a long night.(For finding more benefits of  drinking water in the morning,check this out )

I'm usually having a late breakfast - at 12, maybe a bit later.. But remember,breakfast is really important,so don't even think of skipping. Make something delicious and light, that can be a salad or a snack,a fruit or anything. For today I suggest zucchini salad.
Here's the recipe : 

Half of raw shredded zucchini  
One sliced tomato
A little bit of parsley and basil

Mix all the ingredients and "bon appetit")) 

I actually like to have the salad right after making it,to keep it fresh.

As I'm finishing work at 18.00. I try not to indulge myself with sweets and other yummy stuff at the workplace. I like having dinner at home,after work..

For today, it's gonna be a healthy fruit plate.
People sometimes tell me,that It's not possible to get enough energy and nutrition just out of those fruits..
Well well.. What I know is that those fruits give a lot more than a big burger.. Remember, we want to get GOOD vitamins,let's leave the BAD ones for those who cares for them)))

So, back to fruits.. my plate for today is mulberries.

Let's check mulberries health benefits and nutrition out:
Mulberries are among the food that proves beneficial to health. It is beneficial mulberries health benefits and nutritiondue to its dense nutrient content like antioxidants, phytonutrients, fiber, iron, magnesium, potassium, zinc, etc. It is effective to prevent damage to DNA cells from free radicals which are the cause of many health problems like cancer, cardiovascular disease, macular degeneration, ageing and many more. It is also effective to improve eye vision, immunity, improves memory and promotes hair health.
There are three types of mulberries white, black and red. Black mulberries are the best among the white and red consideration with taste and health.
Ageing: Ageing is caused due to cell damage caused due free radicals. Free radicals are produced due to oxidative stress. But antioxidants leutinzea-xanthine, carotene and phytonutrients. These nutrients neutralize free radicals and protect from ageing. Eating nutrient rich foods nourishes skin and promote healthy skin.
Cancer: Mulberries are rich in antioxidants and phytonutrients which protect from cancer. It is also effective to stop the growth and spread of tumor cells.
Anemia: Mulberries are rich in iron which protect against anemia. It is effective to cure anemia.
Diabetes: Flavonoids present in mulberries proves best food to prevent sharp rise and fall of sugar level in the patient. So it is effective to prevent the complication in diabetes patient due to sugar level spike.
Heart Health: Eating mulberries prove beneficial to the heart. It strengthens the nervous system and reduces bad cholesterol thus prevent blockage in the flow of blood. So it is effective to prevent heart attack and stroke.
Immune system: Mulberry is rich in Vitamin C which increases immunity to fight against common disease like cold, flu or any infections.
Eye vision: Eating mulberries improve eye vision. It also protects the eye from free radicals which is the cause of eyesight loss and retina degeneration.
Hair: Eating mulberries strengthen, nourishes and promote hair growth. It is used to prevent early graying of hair.
Brain: Mulberries are best brain tonic to increase memory and promotes healthy brain.
Blood purifier: Mulberries are best blood purifier. It also improves blood circulation.
Constipation: Mulberries are rich in fiber which improves digestion thus prevent constipation.
Mulberries are the rich source of nutrient thus improves the health and functioning of the body system.  But due to the high nutritional value every food has some side effects due to its excess consumption or any present disease. As mulberries are highly dense with potassium it creates discomfort to the kidney patient. So avoid eating large quantities of mulberries. Take the advice of dietician to eat mulberry.
Don't forget about water.. Clean and hydrate your system.
And finally, take your time to do some fitness.
I religiously do my work-outs.. It's the most important part to keep in shape and be full of energy.
Anyway,if you don't have much time,you can just do some simple moves for 10-15 minutes a day..or just take a long walk in the evening before sleep.
Hopefully these tips are helping you to get motivated and keep going to the finish line..
Remember,it's almost summer somewhere out the..Get ready for your perfect look today..

                                                                  Day 2 - Keep on going))

Hey there.. I hope you're feeling fine..
Let's see what do we have for today..
I'm just giving you the list of meals you need to have, deciding the hours is up to you..

Breakfast: Mulberries :) Yes, I've heard that eating mulberries in the morning, when you're hungry is really good for your system..

Lunch: Vegetable ragu
It's really delicious,full of vitamins...and, yessss, it's really reaaallllyyyy  de-li-ci-ous))))
You can find some interesting recipes here :  

p.s. I usually skip the garlic ))))

Dinner: As our lunch has a pretty hard texture, the dinner should be a light one..
So, I've decided to have a veggie salad, or just a cup of green tea accompanied by some whole grain Bagels & jam.

Hopefully you remember, that working out is an importand part of the day..So don't forget about it..
See you...

                                                                              DAY 3

Do you think you can pass one day with nothing to eat? Maybe we should try it?
Actually this kind of days must have a strict place in our life.. Once or twice in a month arrange "Eat nothing" days..The only friend of your is Water.. It will help you with cleaning your system, improving your health etc.
Hopefully you can handle..))))))


Today we're gonna say "HI" to cucumber! This green piece of nature is going to be our only companion of the day!
You can make a salad,with greens , you can eat it just like that, you can even make a cucumber water, which lots of sportsmen use in their routine..
Anyway, before everything else,let's just get a close look at the health benefits of our green friend.

1.Quick pick me-up - Cucumbers are a good source of B vitamins. Put down your sodas and coffee and eat a cucumber slice.

2. Rehydrates body and replenishes daily vitamins - Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day. Don't forget to leave the skin on because the skin contains a good amount of vitamin C, about 10 percent of the daily-recommended allowance.

3. Skin and hair care - If you don't like to eat the skin, it can be used for skin irritations and sunburns as aloe would be used. Place a slice over puffy eyes and its anti-inflammatory properties help reduce puffiness. The silicon and sulfur in cucumbers help to stimulate hair growth.

4. Fight cancers - Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.

5. Home care - Eliminates a foggy mirror. Before taking a shower, rub a cucumber slice along a mirror and it will eliminate the mirror fogging up. Instead of WD40, take a cucumber slice and rub it along a squeaky hinge and your door will stop squeaking.

6. Relieves bad breath - Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

7. Hangover cure - To avoid a morning hangover or headache; eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish many essential nutrients, reducing the intensity of both hangover and headache.

8. Aids in weight loss and digestion - Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. The high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.

9. Cures diabetes, reduces cholesterol and controls blood pressure - Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.

10. Promotes joint health , relieves gout and arthritis pain -Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels


A salad day.. this is a really good day for us to indulge ourselves with a yummy salad.. Veggies or fruits that's up to you to decide.
Here I am with some of my favorite recipes.

Potato Salad
1/4 cup seasoned rice vinegar
  • 2 tablespoons canola oil 
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • Salad:
  • 5 cups cubed red potato (about 2 pounds) 
  • 1/2 teaspoon salt
  • 1 cup chopped peeled cucumber 
  • 3/4 cup sliced grape or cherry tomatoes
  • 3/4 cup chopped green bell pepper
  • 1/2 cup chopped orange bell pepper 
  • 1/4 cup chopped green onions
  • (2 1/4-ounce) can sliced ripe olives, drained 
  1. 1. To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.
  2. 2. To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.
  3. 3. Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining ingredients; toss well. Cover and chill.

Citrus Green Salad


  • 1 cup red seedless grapes, halved 
  • (5-ounce) bags mixed salad greens 
  • (11-ounce) can mandarin oranges, drained
  • (8-ounce) container pineapple chunks, drained
  • (8-ounce) container red grapefruit, drained
  • 7 tablespoons Orange-Poppy Seed Dressing
  • 21 walnut halves, toasted


  1. 1. Combine first 5 ingredients in a large bowl. Arrange 2 cups salad on each of 7 plates; drizzle with 1 tablespoon Orange-Poppy Seed Dressing (reserve remaining dressing for another use). Top each serving with 3 walnut halves.

Easy and Light Cobb Salad

2-3 cups spinach
1 whole hard boiled egg
2 hard boiled egg whites (use more egg whites for a boost in protein)
1/4-1/2 cup shredded carrots
1/4-1/2 cup cherry tomatoes, cut in half
1/4-1/2 cup chopped broccoli
1 tablespoon tahini
 fresh lemon juice
 apple cider vinegar (for thinning to desired consistency)


  1. Peel hared boiled eggs from their shells and dice or slice into rounds. Be sure to remove yolk center for egg white portion.
  2. Arrange the salad ingredients in sections on a platter with vegetables on top of the bed of spinach. Or, if desired, mix salad ingredients together.
  3. In a small bowl, whisk the dressing ingredients together with a fork. Pour over the salad and serve.

                                                                                 Day 5 

Drinking day))) Today we're gonna DRINK!!))) Make smoothies,juices,green tea,and take some cold iced water.. Today we're going to get a vitamin overdose)) That's write.. Feeling hungry? Drink banana smoothie.. Hungry again? Here's your cup of drinking yogurt. 
Just simple and easy like that...
Don't give up!!!

                                                                                Day 6 + Day 7 

Why did I unite these two days?
Well, maybe because they're the hardest and they need to stand together to help you overcome this crazy period..
So guys, for these two days you only have one fruit - let it be an apple,a banana... anything,,just one.. (you can cut it into as many pieces as you wish.. The point is not to eat more than one fruit.)
you've got two bottles of mineral water, 3 cups of green tea, and one egg..
The choice is yours! You are the one to decide when and how to eat these products..Don't even look at other stuff..No matter how fine the pizza smells from the next room! You need to keep going till the end!!!!


Soooooo, congratulations! We are done! We now have a better body, a healthier system and stronger will power! I'm really glad for all of you, because this whole stuff was really something to show you the progress you can make! Hopefully you enjoy the results.

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