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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Recipe: Vegan bolognese sauce

Today I'll show you how to do bolognese sauce the vegan way :). I found this recipe when I was searching for more exciting ways to use tofu and it was love at frirst try. So, here it is ...

Ingredients:
- 1 leek, chopped
- 2 medium sized carrots, peeled, chopped
- 150 g of tofu
- 1 table spoon of tomato paste
- 3-4 dl of tomato sauce (I used pureed tomatoes that we keep in our freezer)
- salt to taste
- 1/2 tea spoon of curry powder
- pinch of red chili powder
- 2 table spoons of olive oil

Instructions:

1. Pour olive oil into preheated pan. Transfer chopped leek and carrots in it as well. Lower the heat and cook for about 2 minutes, so both vegetables become softer.

2. Place tofu in a food processor and process until minced (it should look like minced meet). Transfer it into a pan with vegetables. Stir.

3. Now add tomato paste and seasoning. Stir again. Add tomato sauce and place pan cover on top. Let it cook for at least 45 minutes (to 1 hour) on low-medium heat. Make sure you stir it occasionally while cooking. If tomato sauce evaporates, add some water. Serve with gluten-free pasta.

I served it with corn pasta, because that's what I had and wanted to eat, but it would be delicious combined with quinoa, amaranth, brown riceor even on its own.

Instead of leek use onion, instead of carrots use portobello mushroom, or use any kind of vegetables you prefer.

More recipes will be available in my cook book (it's in its last finishing touches :)).

Bon appetite :)

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Recipe: Stuffed apples + exciting announcement :)

Made this recipe few days ago and I loved it so much, I decided to share it with you. 

Ingredients:
- 2 apples
- handful of walnuts (or any kind of nuts)
- handful of raisins
- lemon (zest & juice)
- cinnamon
- coconut sugar (you can substitute it with honey or maple syrup or stevia)
- coconut butter

 
1. Scoop out both apples, so they get in a bowl like shape :). Set aside.
2. Put walnuts in a plastic bag and beat them with hard object until they form into smaller pieces. Chopping or grinding them in a food processor will do too, but I prefer beating them ;). Transfer them into a bowl.
3. Add raisins, dash of cinnamon, little bit of lemon zest, 2 tea spoons of coconut sugar and 1 tea spoon of lemon juice. Mix all ingredients together until well combined.

4. Fill the apples with the mixture you just did. Put 1/2 tea spoon of coconut butter on both filled apples. This will spread over them and add creaminess.
5. Transfer the apples on cookie sheet and put it in a preheated oven for 10 minutes on 175˙C. Serve and eat them while still warm :)

I love surprises, but I'm bad at keeping them secret for too long! And today's announcement is that I'm writing a cook book! Yes, my very own cook book. All recipes are healthy, vegan and gluten-free, but I also give you options how to make them vegetarian. And it will be an e-book, so it'll be easily accessible.
I have told that I'm writing a book to some people, but never really announce it out loud, so here it is :).

Tell me if you tried out the recipe and how you liked it :)

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Saturday Fitness Tip: How to eat when you travel

I asked you guys on Twitter what would you like to see in my next Saturday Fitness post and most of you requested "how to eat when you travel". I'll start with snacks while on the road and contuinue with how to eat when on actual holiday.


1. Make sure you prepare your snacks for the road.

 

My favourite snack on the go are energy or protein bars, which you can get in almost any store - just make sure they have no artificial sweeteners or you could also make them yourself with mixing dates or raisins and any kind of nuts. Also you can combine protein bars with some sort of fruit or vegetable. Or you could bring just fruit and nuts with you.

 

Another favourite snack on the road are salads: any kind of mixed veggies with source of protein and I put them in Tupperware, I put dressing in smaller container, so salad remains fresh. You can also prepare yourself a healthy sandwich: whole grain bread with lean protein and vegetables. Make sure you also have water somewhere near you so you rehydrate yourself regularly.

2. If you're staying where someone else is cooking for you, let them know what eating habits you have. Give them an example and maybe you could even teach them something new :). If there's no way you could eat like you do at home on regular basis, then I would suggest you stick with smaller portions, say no to desserts (because they make you bloated) and fried foods.

Source: Pinterest.

Ask for more salad, veggies or maybe even try to help with preparation, so they wouldn't have extra work with your meal. Drink loads of water and freshly squeezed lemonade.


3. In restaurants salads are your best friends. Many restaurants have many options for salads or have salad bars, where you can pick anything you'd like. If there's not a healthy option on the menu, don't be afraid to mix options, because YOU are paying for this food. If you ask kindly, no waiter/waitress will harm you ;). For example: fries with lean chicken, substitute fries with mixed veggies. Same goes for hotels.

Source: Pinterest.

And please, stay away from fast food restaurants. Please. Thank you :).

4. And if you're cooking for yourself ... Make sure you eat a lot of fresh fruits, veggies and you have many advice how to eat healthy on my blog ;). Your body will thank you in this heat.


Do you have any more advice how to eat when you travel?
Have a Happy Healthy Saturday everyone!

Saturday Fitness Tip: Benefits of living healthy

Change of the plan: in today's post I am covering benefits of living healthy, and I'll write last post about excuses next Saturday - they take quite some time to put them together, and I'm already late today.

The list is endless, but I think I mentioned some main points ;)



1. I have much more energy. My energy level doesn't fluctuate and after a meal I feel energized, I never want to lay down and sleep.

2. I have learnt how to cook ;). Before I started with the diet, I was really basic in the kitchen: pasta, eggs, hot dogs ... :D Now I even make my own recipes. I'm proud of myself ;)

Source: Pinterest.

3. I am more connected with myself. However lame that sounds, but now I know how to listen to my body. If I need rest, I rest, if my body doesn't want a certain type of food, I won't eat it, if I need an active rest day, I'll have it ... we are bonded :).

4. My mind is clearer - I can think more straight, do more things, because I have more energy and I am more prepared to face the challenges. I feel physically and mentally stronger.

5. My functional strength has improved. I can carry heavier things without complaining how heavy it is and without any major pain afterwards.

6. My skin, hair and teeth look better. Never had any major problems with them, but they shine bright like a diamond :P. Also, skin has slight healthy glow. (I haven't noticed any changes on my nails though).

7. I've gained self-esteem. I really started being me and I don't have to hide behind the clothes any more.

8. My overall health has improved. I don't have any allergies anymore and I used to be a really ill kid. I rarely get ill in general.

9. Clothes fit me better ;). I used to have a major "shopping problem" - I went shopping and didn't buy anything just because I felt ugly or I felt like I don't deserve it or nothing fitted me. And after shopping I felt even worse.

Source: Pinterest.

10. Healthy lifestyle helps me with stress control - I workout to feel more relaxed and healthy food keeps me calm.

11. I sleep better. Here I have to thank meditation, too (post about meditation coming soon ;)).

12. I finally have some bum :P. No, but really, my body is more toned, I finally have some shape to my body. I was undefined before.

13. My mood has improved. I am basically happy and feeling positive all the time, my overall mental health is better.

14. That time of the month is much less painful. Foods full in sugar, salt, energy an bad carbs always made me feel grumpy, bitchy and I felt like crap. Now if I have any pain, I workout to "shift" it to another part of my body (weird, I know :D).

15. I have learnt to enjoy in little things. Food is not everything, food is not my comfort anymore.

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Like I said, the list is endless ... You can also tell what changes have you experienced if you live healthy.

Until next time, stay healthy! ;)

What I ate

Haven't done "What I ate" post in a while, would be great if I remember to do one every two weeks or so, because I know many of you are curious what do I eat. Are you? I know you are ;).
Anyways, let's just get into the meals.




 Meal 1:

 

I had fruit smoothie for perfect start of the day. I blended half of banana, little bit of pine apple, mixed berries and soy milk. For some extra protein I added 1 tsp of hemp protein, I'm not a big fan of it taste-wise, but you can't really feel the taste in a smoothie and I have to use it anyways. Of course, I had cup of green tea too.

Meal 2:

This was my post workout meal, I just ate green salad with chickpeas, I just added about a spoon of olive oil, same amount of apple cider vinegar and little bit of salt. So simple and delicious.

Meal 3:

For third meal I just cut half of a medium sized sweet potato and some brocoli (my fave veg) and put it in the oven with some olive oil for half an hour (200˙C). I just sprinkled some salt and it was delicious! My month is watering just thinking of it.

Meal 4:

 

This meal was totally random, I just wanted to taste something sweet, not necessarily craved it, so I used the other half of banana from morning, about 8 almonds and tsp of honey. Random, but good!

Meal 5: 

Another salad. This time I had cabbage, green salad, chickpeas and tofu with sesame seeds. I put some olive oil in a pan, put tofu and about 2 spoons of sesame seeds and fry it on medium heat. Put it in a bowl with your salad, I just added little but of olive oil, apple cider vinegar and salt.


I hope you're having a wonderful Monday!

What I ate on Sunday

I figured out I haven't posted "what I ate" post in a long time. Yesterday I took pictures of every food I ate and here is my "menu" :). Let's see what I ate on Sunday.

For breakfast I had cooked oatmeal with half a banana, almonds, honey and little bit of cocoa. And of course a cup of green tea. Have to make this breakfast you can read it here. I had my breakfast around 10:00.

I had a snack around 12:30 and it was pomegranate. I haven't eaten them in a long time and I realized how much I love this fruit :).

For lunch, around 15:00, I made pancake (one egg, whole wheat flour, soy milk and little bit of salt, this makes 2 pancakes) and filled it with some mozzarella cheese, lettuce, 1/4 of avocado, cabbage and some spices. I usually eat it like a sandwich (with my hands). Next time I'll put feta cheese in it, mozzarella makes whole pancake wet. This has been my favourite lunch lately. It's so super yummy!

And I had a cup of green tea with it as well.

For afternoon snack (I think it was around 18:00) I had regular yogurt with half of banana, little bit of almonds and raisins.

I had dinner around 21:00 and it was zucchini, carrots and beans with quinoa. And I had a mandarin for a "dessert" :).

Now I'm off to make me a pancake and fill it with veggies :]