SUMMER SALAD IDEA

When it gets hot and humid in the summer months a fresh salad is the best idea for our lunch/dinner time. Even tho I love eating salads at times it can get boring… I love to mix and match different ingredients and try new things but I never thought about mixing two types of sweet fruit with a savory salad until a few weeks ago while I was visiting Noosa, I had a melon salad for lunch which was so refreshing and tasty that gave me the inspiration for today’s dish: a MELON & FIG SALAD served with fresh bocconcini cheese and mix leaves. The process is easy as it looks: cut up the ingredients and put it on a plate add a pinch of Himalayan salt and a bit olive oil, mix it all together and enjoy your lunch/dinner.

Looking into what we are eating is important too so lets have a closer look at the nutrients and benefits we have in this dish:

MELON:

-Packed with beta carotene

-Made with 90% of water

-Great source of vitamin C

-Really low sugar

-Full of potassium (lowers the risk of heart disease and high blood pressure; sends oxygen to the brain therefore it has a calming effect)

-High in folic acid (recommended for pregnant women as it helps developing extra blood cells needed thru the pregnancy and is the ONLY KNOWN NUTRIENT that PREVENTS NEURAL BIRTH DEFECTS).

FIGS:

-Help lower high blood pressure

-Full of antioxidants (help with weight loss)

-Reduce cholesterol (as it contain a fiber called Pectin)

-Reduce fatigue and improves brain memory

-Daily consumption of figs helps cure hemorrhoids

-Rich in calcium and potassium (prevents bone thinning and increases bone density).

MIX SALAD LEAVES:

-Full of fibers (lowers cholesterol levels and prevents constipation)

-Powerful of antioxidants

-Full of vitamins

-Contains essential minerals (helps maintaining a healthy body).

Tip: the choice of the ingredients in your dishes are very important, always try to choose seasonal fruits and vegetables to make sure are not imported or differently grown.

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WHY IS MANGO GOOD FOR US..?

Summer is the season of tropical fruits like MANGO. I was never really a mango fan until this summer and for some reason I’m loving it. One of my things is actually getting to know and understanding the food I like. So lets have a look at the main health benefits of one of our favorite summer fruits:

1.PREVENTS CERTAIN CANCERS: The antioxidant compound present in the mango fruit seems to help preventing some types of cancer like colon, breast and prostate cancer as well as leukemia.

2.LOWERS CHOLESTEROL LEVELS: The high level of fiber, pectin and vitamin C help to lower (or keep low) the cholesterol levels in our body.

3.HEALTHY SKIN: Eating approximately 1 cup of sliced mango will unclog the pores and eliminate the pimples on our skin.

4.EYES HEALTH: The vitamin A found in the mango promotes good eyesight and prevents blindness.

5.PREVENTS HEART STROKES: It seems that drinking a freshly squeezed mango mixed with some water helps to cool down the body and doing so it prevents heart strokes.

6.STRONG IMMUNE SYSTEM: The amount of vitamin C,A and 25 different kinds of carotenoids, keep our immune system strong and healthy.

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In conclusion to keep it healthy enjoy MANGOS but don’t forget to mix it up a bit by eating other beneficial fruits too.

 

THE BENEFITS OF GRAPEFRUIT

The grapefruit has been selected as one of the healthiest foods overall but let’s see why:

GRAPEFRUIT CONTAINS:

VITAMIN C

COPPER

POTASSIUM

FIBER

PATHOGENIC ACID

VITAMIN A

VITAMIN B1

BIOTIN

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HEALTH BENEFITS:

1.Rich in VITAMIN C which helps with

fighting colds

cardiovascular health

asthma prevention

skin fighting sun demage

reduction of wrinkles and improves collagen levels.

2.Contains ANTIOXIDANT LYCOPENE (foumd only in PINK or RED grapefruit)

anti-tumor activity

reduce the risk of man’s prostatic cancer

helps fighting oxygen free radicals (compounds that damage cells)

3.Aid WEIGHT LOSS

boost the metabolism

4.Reduce STROKE RISK in women

5.The combination: FIBER, POTASSIUM, LYCOPENE and VITAMIN C heps to keep a healthy heart function

6.The POTASSIUM

reduce the formation of kidney stones

lowers the blood pressure

7. PREVENT CONSTIPATION AND PROMOTES  A HEALTHY DIGESTIVE SYSTEM.

NOTE: Everything we eat MUST be balances in a various diet, in fact a research in 2015 showed that consuming TOO MUCH GRAPEFRUIT JUICE may put as at higher risk of MELANOMA (=SKIN CANCER). Therefore REMEMBER: A BALANCED DIET IS VITAL FOR OUR BODIES.

 

 

 

HEALTHY BANANA MUFFINS

I have been planning to make this banana muffins quite a while and finally two days ago I made them. They look quite rustic but I can assure you they taste absolutely delicious!!!

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Here is the recipe:

INGREDIENTS:

3 bananas

1 tbs of organic honey

1 egg

1 tbs of shredded coconut

1 tbs of chia seeds

150gr of wholemeal flour

1 tbs of baking soda

1 glass rice or almond milk

cinnamon powder

METHOD:

-Smash the bananas well in a container and add the shredded coconut and a bit of cinnamon powder.

-In a separate container whisk the egg and than add milk, chia seeds, honey, wholemeal flour, baking soda and stir it up well.

-Add the rest of the ingredients and with a wooden spoon mix it well until becomes a think batter.

-Divide the batter into the apposite muffin tin and put in the oven for 25mins at 180 degrees.

… And them they are ready to enjoy.

This is such an easy and delicious recipe and it can be eaten as breakfast or as a snack in the afternoon with a cup of tea.

Enjoy and ones you make them let me know your thoughts.

QUICK LUNCH HEALTHY IDEA

There are times where we are in a hurry or is to hot to cook or we want to keep it light. If this is your case why not to opt for a rocket, Serrano jamon, cherry tomatoes, bocconcini & toasted walnuts salad?! Add all the ingredients together and a bit of extra virgin olive oil on top and you are done!

This is such a quick & delicious light meal that will keep you full enough to go thru the afternoon.

ENJOY!!

UNDERSTANDING WHAT DETOX IS

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A lot of people get into detox diets without really understanding why are they doing it and what are they supposed to be eating: others thinks that detoxing means pretty much starving themselves or surviving a week or two drinking green juices only.

This kind of choices will make us fill sick. Our metabolism needs balance to be healthy and make us glow.

Let’s make it clear: DETOXING DOES NOT MEAN STARVING AND YES, THERE ARE MANY WAYS ON HOW TO APPROACH IT AND BENEFIT OF IT.

My favorite approach is the EVERYDAY DETOX which means choosing to live a healthy lifestyle with a balanced food intake. Let’s have a look to a few “tricks” to add to our everyday diet:

-DRINK ALOE VERA: add 25ml of pure aloe vera to a glass of water and drink it twice a day (morning and evening)

-DRINK LEMON JUICE: 30mins before breakfast squeeze a lemon in a cup of warm water this will help your stomach to cleanse and will boost your metaabolism

-DRINK 2L OF WATER A DAY

-DRINK 1/2 CUPS OF GREEN TEA since is full of antioxidants, but try not to drink it before bedtime because it does contain caffeine (unless you buy one without it)

-DO NOT DRINK MORE THAN ONE COFFEE PER DAY : it may cause you acitidy

-ADD FIBERS TO YOUR EVERY DAY MEALS: use brown rice, quinoa, buckweat etc

-EAT MORE GREEN VEGETABLES like cabbage, kale, sprouts etc: they contain vitamins, minerals, and disease-fighting phytochemicals

-EAT MORE FRESH FRUIT like blueberries, peaches and strawberries since they are big on antioxidants and aids weight loss

-EAT FISH ONCE A WEEK as it contains OMEGA-3 oils.

This are just some examples on how to feel better by adding a few detox ‘tricks’ in your everyday diet. And REMEMBER DETOXING DOES NOT MEAN STARVING YOURSELF: OUR BODIES NEED FOOD TO HAVE ENERGY AND IF YOU NOURISH YOUR BODY WHIT THE RIGHT ONE YOU WILL FEEL BETTER INSIDE AND OUT.

I hope this post has been helpful, for more info comment below. 😉

MY FAVORITE WORKOUT

Today I got back to my Pilates training after two weeks of shoulder pain.
Since I ve started attending the Reformer Pilates classes almost a year ago I have been falling in love more and more with it. It s such a mind-strength workout that makes you really get to know your body and understand the potential it holds. At first I would get a bit frustrated cause I wasn’t sure what I was meant to be doing and since I m a control freak and want to understand every single movement of it I decided to get a one to one private lesson and ask all the needed questions. No long after that I was handling myself pretty well. REMEMBER that teacher/trainers are there for you and is always better to ask and to prevent injuries! Don t be scared or ashamed of it it’s better to ask that not to ask, right?!

Pilates

Keep it safe and ENJOY your FAVORITE WORKOUTS 😉