Summer Berries SPLASH! (or Give Me a Smoothie :P)

Summer Berries SPLASH! 🙂 You can make it!

For one full glass of smoothie You need:

1 handful of raspberries

1 handful of blackberries

1 banana

1 glass of vegan natural yoghurt (or diary yoghurt if You prefer)

1/3 of teaspoon of cinnamon

Shake all ingredients in the blender. It s a very smooth and delicate taste, very refreshing and filling! 😉

RASPBERRIES are  a good source of antioxidants and fiber. One cup of raspberries contains 8 grams of fiber. It is  recommend that adults should consume between 22,4 g and 33,6 g of fiber a day, depending on their age and sex.

BLACKBERRIES contain a high level of vitamin C. One serving of 100 grams (g) contains 35 percent of an individual’s recommended daily allowance (RDA) of vitamin C. These berries are a delicious addition to any diet. They are also packed with essential nutrients and antioxidants.  They are excellent source of vitamins A, C, K.

Both raspberries and blackberries impressively positively affect the work of brains, so if You want to be positive , youthful, and brightly and clearly thinking eat handfuls! handfuls! of raspberries and blackberries and drink smoothies! 😉

Takre Your time and enjoy! 😉

Exclusive Vegan Summer Berries’ Pie

Summer is too short not to take the most of it! Sea, Sand, Enticing Leisure can become even more full of colors and tastes with this wonderful vegan summer berries’ pie! 🙂

For the exclusive pie You will need:

1/2 cup of coconut oil

1/3 cup of coconut palm sugar or brown sugar with stevia

A little bit of vanilla

1/2 tea spoon of cinnamon

1 ½ tea spoon of baking powder

2 table spoon of water

1 tea spoon of baking soda

3/4 cup of plant based milk

1/2 of spelt flavor

1 cup of summer berries You find in Your garden (black and red currants, gooseberries, blackberries, raspberries) (best would be a mix of sweet and more sour berries)

  1. Mix the sugar with cinnamon and vanilla, pour and mix in oil. Baking powder mix with water, add in a batter, then mix in baking soda.
  2. Gently pour in milk and start adding flavor, stirring with a wooden spoon. Add berries, mix all ingredients well.
  3. Take a baking form, cover it with a little bit of oil. Pour in the batter. with berries
  4. Heat the oven till 180 celsius of heat and add the pie to bake. Bake for about 35-40 min. You will be surprised what a big, soft and well baked pie You take out!

Mmmmmmmmm… Can’t wait to take my bite! 🙂

8 Benefits of Working Out in The Beach

Have You planned a nice vacation near the sea? If yes, You can make it unforgettable. Friends, sea, smoothies, tasty food and fun workouts in the sand in the fresh air will give You what You need! 🙂

Having fun with friends and enjoying some lazy days sunbathing and sipping cocktails we all can do. But how about some healthy action? How about jogging  few rounds from one beach umbrella to another or in between beach lifeguard towers? Or maybe You would like to meet the sun in  the morning with some nice toning exercises or few rounds of even more intensive work out?

Either way You choose, it’s cool! You already are the winner as You choose to stay strong and motivated. You also gain plenty of benefits of working out in the sand. Are You ready to hear them?

First of all,  it s a fun work out! You are breathing fresh air. Sun rays are touching Your face. Waves are beating the shore and making exclusive sounds. People around are positive (just like You, having come for rest and some nice time, caring (mostly) just about themselves and their families). Children are building wonderful sand castles. And in that wonderful scene You are peacefully jogging and chatting with Your boyfriend, while the water refreshes Your feet… 🙂   Isn’t that wonderful?

Jogging through the stones of the shore gives healthy feet massage. Feet has a lot of spots that when stimulated, can positively affect all organism: improve blood circulation, help to relax and promote a better sleep, improve mood and fight depression, make feet healthier and relieve body pains.

It gives You a lot of vitamin D! Vitamin D is necessary for healthy autoimmune system. It also helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bad moods, lack of energy and bone pains. Sun naturally is willing to give it to You! So go and thank her with some joyful work out or volleyball game with Your friends ;).

It gives extra resistance. The sand offers resistance, making your workout more intense, yet it is able to absorb the impact, helping your ankles, knees, hips, and back. This resistance allows you to have a more intense workout in a shorter period of time.

It can help You burn twice more calories than a regular work out. Sand creates an increase in muscle recruitment and provides a higher calorie burn.Even walking on the beach will burn more calories than a regular walk. If you’re looking for for something new and effective, taking your workout to the beach might be exactly what you need now. The beach is perfect for running, yoga, stretching exercises,  Pilates, Zumba or HIIT.

It is good for Your core.  You will also be working your core  as well, as You will be empowering all the smaller stabilizing muscles which normally wouldn’t be engaged if you are just doing the exercise inside of a gym. The smaller muscles are very important to strengthen but usually take time because it is much harder to engage them in a typical gym workout.

It prevents from injuries. Jogging on a hard surface can damage your knees. The sand at the beach will help absorb some of the shock while you’re running. This theory applies to other workouts as well, and sand provides a better transition if you’re recovering from an injury.

It relieves stress and anxiety. Studies have shown that exercising outside among nature, especially at the beach, significantly improves mental health by reducing stress and anxiety. Find Your inner peace and harmony in the beach! It‘ s Your time to recover!

Fill Your Plate With Color or Eat Smartly Simple Food!

Why not to add more color in Your plate? First  of all fresh veggies and more color look nicely and stimulate apetite just right before starting to eat Your meal. Also, every color has its unique information and the use for Your organism. It is natural remedy from nature, giving vitality, support, needed antioxidants and giving You more optimism. How does all should look like?

Take a big plate and place in Your plate the vegetables and (or) fruit You find in Your garden and fridge. You will be surprised to see You can find few different colors to place in Your plate. Cabbage, carrots, cucumber, potatoes for starters almost everyone can find at home. In my plate I also have baked in an oven celery slices. Inexpensive, yet pretty nutritious meal!

Purple cabbage  is super rich in fiber,  vitamin C, A, K, U. It fights free radicals, helps to let them go from organism,  improves  digestion, reduces cholesterol, prevents from Alzheimer disease, helps Your heart to stay healthy. It is good for immune system, skin. The purple color fruit and vegetables also help to fight cancer cells, improve memory and signalizes of great source of antioxidants in them.

 Green cucumber. According to the  science publication „Smithsonian magazine“ anxiety can be healed simply by choosing to eat sour cucumbers. The explanation is very simple: the cucumbers have the calming effect. We can also match it with its green colour,which has always been calming and healing. Green color vegetables are a lot of alkaline, therefore preventing from cancer and helping to loose weight If You choose to eat fresh cucumbers, You would be surprised to know that they are very good for bones, as they contain a lot of vitamin K. Also, they supply organism well with fluids, are good for skin, cardiovascular system, normalise weight and are great source of antioxidants.

Orange carrots are inexpensive  vegetables, low in calories, that can become Your Youth and Beauty elixir. They contain vitamins C, D, E, B, calcium, ferum, magnesium, a lot of carotene, which becomes vitamin A. The organism takes best vitamins from carrots, when they are stewed with oil or steamed and then mixed with some unrefined oil (for example pumpkin seed, nuts oil,  olive, flaxseed oil. Orange color because of carotene helps Your skin be healthy and glowing.

White celery root. White color fruit and vegetables are the real tresure of antioxidants. They reduce „the bad“ cholesterol, lower the blood pressure and improve the working of cardiovascular system. Did You know that among irreplaceable use of antioxidants, celeries also are among the least expensive youth elixir and aphrodisiacs?

Yellow potatoes are rich in carotene and provides a lot of kalium. Yellow color goes along with orange and provides with similar use. The potatoe is known as starchy vegetable. Still the scientists of this fast moving modern time found means how to reduce the bad impact of it. Did You know that if You boil potatoes and let them cool down (and just then reheat them or fry on a little fat) instead of eating at once, You have a much healthier dish with visibly less glycemic index, that is safer prevention from cancer and all in all better for Yor all organism?

Stay fit! Choose the Best! And fill Your life with more colors. Life is Beautiful!