Saturday fitness post: The ideal diet

I got idea for today's post when I went for a morning walk. And today's post is about the ideal diet plan, the ideal diet for anyone. And the truth is, I believe there is no universal diet for everyone.

Source: Pinterest.

Many people are slightly surprised when I tell them I am vegan: "But you don't push others to stop eating meat or publish pictures of animals suffering on your facebook wall ..." or whatever "typical vegans" do. No, I don't or I rarely do (I post what is worth publishing), because I believe that if you point out something, you give power towards it. I'd rather post about Japan banning whale hunting for example, because it's good news.

Anyways, my best advice for "ideal diet" is to listen to your body. I personally enjoy and benefit from vegan gluten-free diet, so that's the way I eat. I stopped eating other foods, because I didn't feel right after eating it, or I got intolerant or it made me feel heavy or it made me feel sick or caused stomach ache. Right now vegan feels right for me and I don't feel deprived at all.

You can study every diet on the planet and try to stick to certain kind of diet, but you don't feel OK and don't enjoy it or you feel deprived, body needs something else. Choosing the right diet for you is like a yoga practice - listen to your body, do whatever feels good for you, don't push it or force it, don't exaggerate ... The ideal diet is the one that benefits you and environment.

(I'm talking about real foods - processed foods don't count as real foods :)).

So, have you found your ideal diet yet? :)

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Saturday fitness post: Healthy detox

I had a detox week previous week and today I'm going to talk about it, because sharing is caring ;) And maybe some of you decide to do it as well, so I give you all instructions how and what to follow. Let's just start.

This detox diet is based on Savina Atai (I believe she didn't come up with it or maybe she did, who knows :)), famous Slovene super food nutritionist, face yoga instructor, author of a best selling book and many more :). You can read about this detox in her online magazine (in Slovene): HERE (pages 51 - 57).


What NOT to eat
Any form of sugar (white and brown), white flour, grains with gluten, potatoes, all starchy carbs, pulses (except for lentils), fruit (allowed only in morning smoothie; lemon and grapefruit also during the day), dry fruit, nuts (except for almonds), dairy products (except for kefir), processed food in general (anything packaged and with long lists), red meat, honey, agave.

Source: Pinterest.

What CAN you eat
Enlarge consuming of vegetables and healthy fats!
Vegetables should be in every meal (cooked or raw or both), especially green leafy vegetables (they contain most amount of protein, provide oxygen to our body and regulate insulin). Don't be afraid to eat healthy fats: avocado, olive oil, coconut oil, hemp oil, pumpkin seed oil.
Occasionally you can eat seeds: chia seeds, hemp seeds and black sesame seeds. Eggs, fish, algae and white meat (chicken, turkey, fish) can be also consumed if you like to.
Gluten-free grains are allowed in one meal per day: buckwheat, quinoa, polenta, wholegrain rice, amaranth.
You mainly eat and drink smoothies, salads, soups, teas, healthy fats, eggs and fish.

Other instructions
Right after you wake up, drink 0,5 L of water with pinch of Himalayan salt OR tea spoon of spirulina. (I drank 0,5 L of regular water, later I drank hot water with lemon juice and separately I consumed 1 tea spoon of spirulina mixed in little bit of water).

You have 3 main courses during the day:
BREAKFAST should be the biggest meal: between 7.00 - 9.00AM
LUNCH between 11.00AM and 1.00PM
DINNER (last meal) until 5.00PM. After this hour you can have only vegetable soup or smoothie (I assume it should be made out of vegetables) and teas.
Go to bed before 10.30PM (at night out body is restoring and healing, we should be inactive in that time until morning).

The only workout written in the instructions are Face Force yoga practice (face yoga), breathing exercise and exercise for breasts.
Face yoga and exercise for breast regulate our hormones, emotions, stimulates lymphetic system, both help with losing weight and maintaining weight, help us to remain young and energetic and this post would be too long if I listed all the benefits - maybe next time ;)

Savina Atai in the picture doing Face force yoga: I know it looks weird, but it's rewarding ;) Source: Google.

What is the purpose of this detox?
Main purpose of this detox is to prevent spring fatigue and to restore our system and support our natural cycle (detox instructions were published more than one month ago for the first time, when we still had snow). Many people start with "spring cleaning" of the body when spring fatigue already kicks in. When that happens, we tire our system even more with detox, especially because many people do it wrong (they enlarge fruit content, don't eat enough healthy fats, they don't eat enough vegetables, they don't consider natural cycle).
I would say that now is the last time to do this detox if you'd like to, before official spring comes, to support our body - nature is waking up, we should wake up our bodies as well.

Source: Pinterest.

My experience

I started with this detox week on Tuesday, February 25th enthusiastically and super excited, even though I slept for only 5 hours with waking up in between. In the afternoon I felt extremely tired and not energetic at all. Went to bed earlier than usually.
First three days I was slightly tired, getting used to my new sleeping rhythm. Even though it says that you should be in bed at 10.30PM, I usually went at 11.00PM, I practiced waking up around 8.00AM. I slept really good, my body was really resting while I was in bed, the only "problem" I had, was that I usually needed go to pee during the night, because I drank so much water ;)
After three days I started to feel more energized, more myself again, waking up earlier wasn't a problem anymore and going to bed earlier was even less of a problem, because I felt tired and I slept like a baby :).
My meals were similar almost every day, I got slightly sick and tired of them after few days, so I recommend you prepare a list of meals you can eat and stock your fridge with all the ingredients.

Every day I had green smoothie for brerakfast (I used spinach for greens, banana, strawberries or mixed berries, orange or lemon juice and regular water or coconut water). Lunch was usually a vegetable or lentil soup or/and a salad. Dinner was soup leftovers or a salad and I had my last meal until 5.30PM, because I usually wasn't at home in time for dinner, so I cheated a little ;)
During the day I drank teas, water and sometimes I made myself a lemonade with lemon and grapefruit juice. Or water with little bit of salt.

Source: Pinterest.

Fourth and fifth day I had little bit of crisis, because I was craving nuts and I missed having beans or chickpeas in a salad, and eating fruit during the day (was craving something sweet and juicy in the afternoon), but I got over it. Instead of beans, I added cooked lentils in a salad, I drank lemonade to satisfy my fruit cravings and I bought almonds and ate them all :). I wish I prepared myself more to have more variations of recipes, but it wasn't hard at all. But most importantly, I was not hungry or deprived (but I love vegetables in general).

I didn't do the exercises that are mentioned in the magazine, but I did Face Force yoga exercises (I have a book, thanks to my friend ;)) and stretching yoga (especially for my back) or yoga for detox. I also did meditation for healing and meditation for chakras.

Benefits
At the end of the detox I notice I had more energy and I woke up easily early in the morning without being tired (I now wake up around 7.30AM with no problem). Skin on my face looks brighter and healthier, I've noticed skin on my body is tighter and cellulite less visible, I believe I even lost few kilograms. But most importantly, I feel happier ;)

Would I repeat it?
Yes, but probably not for whole week, maybe for the weekend. Always up for a challenge :)


I didn't include any recipes in this post, because it would be even longer than it already is. Tell me if you'd like me to share some recipes with you. :)

Will you try this detox? Have you ever tried to detox? Was it successful?

And happy International Women's day to all my ladies! <3

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Saturday Fitness Tip: Beginner? No problem!

I am bringing Saturday Fitness Posts back! Who's excited? ;)

I asked you on Twitter if you have any ideas what should I cover in my next post and @Rbeautythoughts asked me to do "tips for beginners". Well, it's your lucky day, because I'll cover that today :). Let's just start ...

So, what can you do when you're a total beginner in healthy lifestyle and don't know where to start?

 

Source: Pinterest.

1. Start doing baby steps.
Make small changes in your everyday meals or fitness. For example: first week: start including fruit and vegetables in every meal, start moving, second week: eliminate sugary drinks, drink more water, third week: eat 4-6 times per day, fourth week: substitute white flour with whole wheat or try to eat gluten free, fifth week ... You get the picture, you can adopt this to your own needs and you know your body best, so you're your own best nutritionist or fitness trainer. Just don't let your ego win ;)

2. Clear out your taste buds.
We tend to spoil our taste buds. Pizza, for example, is very tasteful and flavourful dish, that's why we don't find simple, one-ingredient foods exciting anymore. The more you're used to man made food, the more you crave it, the less you like real food. I suggest you try to eat fruit and vegetables as much as you can during the day. Don't limit yourself, try everything at anytime. This will help you clear out your taste buds, after some time you'll find them tasty again as your taste buds will get used to them.

3. Cook for yourself.
When I started with 90 day separate diet for the first time, I started cooking for myself, because no one in family ate the way I did and no one actually supported me at the beginning. Since then I've been cooking for myself even though I still live at my mum's. They got used to it, I like preparing my own food - that's the only way I know what I put in my body.

 

Source: Pinterest.

4. Do not keep junk in your kitchen.
If you don't have it at home, you won't be able to eat it, will you? Don't go grocery shopping with an empty stomach, keep your food shopping simple - buy fresh (preferably organic) fruit and veg, beans, chickpeas, lean chicken, turkey, tofu, eggs, (dairy, almond, soy) milk ... One ingredient food, no man-made packaged foods. Simple as that.

5. Do not diet!
Even though I started my weight loss journey with a diet and learnt a lot from it, I don't recommend it to anyone. Why? Because diets are for certain period of time and you're forced to start eating completely different in just over the night. Once it's over, you'll be more likely to go on your old unhealthy lifestyle. There's no finish line in Fitness and Health. It should be life long journey ... so return to the first point - baby steps and clearing out your taste buds will do the trick ;)

6. Read food labels.
I keep repeating that and I know it may be annoying, but let me tell you: it is NOT time consuming, because when you see a long list of ingredients, put it back on the shelf. Don't waste your time reading ingredients that are unfamiliar in the first place.

7. Keep a food journal.
This is not just for beginners, but it can help you to be organized with your meals and is an effective way you know when, how much and how many times a day you eat. It can help you even with any health problems - maybe you'll discover if you have any food allergies etc.

 

If you cheat, you only cheat yourself.

Source: Pinterest. 

8. Take before and after pictures.
When you'll see results, it will keep you going, you'll be more motivated, you'll continue with exercising. Also, take measurements or you could even weight yourself. I wrote about how to know you've progressed here.

9. Educate yourself.
Read health blogs, magazines, fitness sites, like them on Facebook ... (or just read my blog :P) It's good to be educated about food you're putting in your body, maybe you'll stop eating certain food this way or maybe it motivated you to start moving.

10. No excuses!
I think I'll cover excuses in next Saturday Fitness post, but in short words: If you want something so badly (fit body, health, look and feel better ...) no excuse/person will stand in your way. You're creator of your own life, every detail of it and you deserve only best.

 

Source: Pinterest.

11. Think positive!
Yes, you can do it, yes, you are worthy, yes, you are beautiful the way you are at any weight, but you'll feel better if you take care of your body - and your body will thank you! And keep in mind - we are all amateurs at the begining, no one can know everything overnight.


I hope this helps to some of you! I really enjoyed writing this post! :)
If you have any other tips and ideas ofr complete beginners, please share them in a comment!

P.S.: If you have any ideas/recommendations for Saturday fitness posts, please share them in a comment section ;)

Saturday Fitness Tip: 3 detoxifying foods and a challenge!

I originally wanted to post this post previous Saturday, but I wasn't feeling like writing anything, snowy weather does its magic (as well as first day of that time of the month, you know which), but watching The Avengers and Iron man 2 wasn't the worst scenario either :).

I will talk about 3 anti-oxidant foods probably everyone has at home (if you don't, get them right now!!) and at the end I'll share and explain a diet challenge I'm doing this month and I would be happy if you join me! :)

Our body has a natural ability to clean itself, you don't need to starve to detoxify! We just have to provide the right foods to help it flush out any toxins. Let's start with 3 anti-oxidant foods you should eat/drink every day.

Source: Pinterest

First food I want to talk about are lemons. Lemons are really cleansing and detoxifying, and they also help you balancing out your acid and alkaline levels: meat, eggs, coffee etc. are acid, lemons are alkaline foods.
How to include them in your diet: I squeeze one lemon and pour it into 1l bottle with water and drink it throughout the day. Sometimes I drink even more, I noticed that in colder weather is really hard for me to drink enough water, that's why I prefer water with lemon juice, it just tastes like I'm drinking something fancier than water:).

Source: Pinterest

Another beverage is green tea. It's a mild source of caffeine. Coffee can be really toxic to our body, especially if you drink high doses of it. If you drink green tea instead of coffee, your skin will look better, you'll feel better and it's good to drink green tea before you workout, you'll sweat all the nasty stuff out of your body!
How to include it in your diet: I cannot start a day without a green tea, it's my coffee in the morning, I'm not even kidding. You can drink it whenever you want to, I suggest you don't drink it too much though, it can cause insomnia (if you drink it late in the day).

Source: Pinterest

Next one probably sounds kinda silly, but I don't think everyone is eating enough of ... Vegetables! Preferably raw veggies. It's recommended to eat vegetables in every meal, the more colours (of veggies) on your plate the better. Vegetables are good carbs, they provide vitamins, minerals, enzymes, they provide anything that keeps your body going.
How to include them in your diet: I try to plan my meals, this way I have a complete control what I put in my body. If you don't find veggies that exciting, try to add them in smoothies, I put spinach in my green smoothie (I'll post a recipe soon!), make yourself a vegetable soup, make a gluten-free vegetable pizza ... There are so many exciting ways to make your veggies more appealing, google is your best friend, mmm-kay? :)

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I also wanted to write 3 foods you should avoid eating but I feel this post would be too long. So, I'll do that some other time and I'll talk about a challenge I'm doing whole month of March. It's no sugar challenge. And you are more than welcomed to join me :).

No sugar means no chocolate, ice cream, cakes, any other desserts, no candy ... nothing sugary is allowed. Make sure you read labels, most cereal, corn flakes, ketchup have sugar in them - sugar has many names. You can read '50 other names for sugar' article here: click.

If you want something sweet eat fruit instead. Natural sweeteners (stevia, truvia) are allowed. Raw honey is ok, but in moderation, honey has high glicemic index. Stay away from agave nectar and maple syrup for this month. And don't drink any alcohol as well. Most alcoholic beverages are just plain sugar or are absorbed in our body as sugar.

Another food you won't see on my plate this month is wheat. Wheat is absorbed the same as sugar, it doesn't provide any nutrients to our body. 

Trust me, it's not that hard. Our body doesn't need sugar ... at all! We crave it because we know the taste of the sugary stuff. Our taste buds were not made to taste this "flavour full" foods, we are totally over-loading our taste buds. Make yourself a favour and cancel out sugar! :) Your body and mind will thank you.


Thank you for reading and joining me with this challenge! Because I know many of you are thrilled to do it ;). Or at least support me :)

Have a happy healthy Saturday!