Tag Archive | Breakfast

Groundwork!

 

Hi there!

 

Last week I met with my friend Dani to discuss
her weight loss success, which had me wondering
for some time now.

……” As you know, I’m going to the gym almost
every
day.
Six months ago one evening, I saw our
nutritionist,
who told me that I was overweight,
and I did need
to lose some of my weight if I wanted
to continue
with my routines.

I remember clearly she emphasized that I
should be eating a high fibre diet every day.

At that moment I started thinking that I must
change my daily eating habits, and focus
on her advice if I wanted to see results.
And so I did. 

I began following a wholesome high fibre diet,
which together with my daily exercise changed
my body, and my whole life    and the results
are obvious .
She said smiling happily.

 

Yellow Fruits on a tree

 

Beyond Expression

 

The word Fibre originates from the Latin Fibra.
It refers to very specific nutrients that when eaten,
can not be digested by the human digestive system.

The history of dietary fibre goes back to ancient
Greece.   At that time, they knew that eating fibre
was beneficial to their digestion.

But at the same time they believed that fibre was
a food waste, which not only was not absorbed in
any way but also it was causing the excretion of many
other useful nutrients from the body.

Furthermore, since it was a substance that offered
nothing to the taste and texture to any foods, they
took every necessary step to eliminate it from all
their products.

 

Fat lady

 

Source Of Nourishment

 

There are two categories of dietary fibre.

*     Soluble Fibre:
This dissolves in water and becomes gelatinous
during digestion.

Its benefits are:
–     Reduction of cholesterol levels.
–     Regulation of blood sugar levels.
     Improvement of Digestive and Immune systems.
–     Enhancement of the overall health.

*     Insoluble Fibre:
This does not dissolve in water but it passes through

the digestive track unchanged.

Its benefits are:
–     Regulation of bowel movements.
     Maintenance of bowel health.

Your Best daily dietary fibre choices are as follows:

For Soluble Fibre eat,

1)     Peas, Beans and Lentils.
2)     Oats and Rye.
3)     Avocado, Broccoli and Carrots. 
4)     Prunes and Berries.
5)     Sweet Potatoes and Onions.
6)     Almonds and Flax Seeds.

For Insoluble Fibre eat,

1)     Brown Rice, Quinoa and Faro.
2)     Nuts and Seeds.
3)     Green Beans and Spinach.
4)     Cauliflower and Courgette.

 

Purple fruits on a tree

 

Health – Giving

 

Here are some suggestions for adding more
fibre to your every day protein meals:

a)     Start your day with a wholesome breakfast like
whole oats with blueberries, seeds and almond milk.

b)     For lunch cook legumes like beans, lentils or split
peas with plenty of vegetables.

c)     For dinner cook sweet potatoes, whole wheat pasta
or brown rice with some vegetables again.

d)     For snack you can have fruits like apple and pear,
nuts or make your own cake using quinoa, rice, oat and
coconut flours.

Eating fibre rich foods has major health benefits,
including body weight control.

Fibre does not add calories and at the same time it
will give you the feeling of fullness, so you will not
want to eat any more.

In addition, high fibre foods contain a lot of vitamins,
minerals and other essential nutrients for health
maintenance.

In conclusion, focus on all sources of fibre in your
every day diet to collect and enjoy the benefits.

 

 

 

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Recusance!

 

Hi there!

 

She was a woman in her sixties, but for
her age she looked sensational.
Her youthful body and erotic look made
her very popular everywhere she went.

Although she had a way to keep all
things under control, this morning she
woke up feeling very frustrated;
“I don’t feel so good today” she
thought, “this last dream has upset me”.

She got up and looked in the
mirror — and she was not very happy
with how she looked.

“I’m gonna do my face and go for a walk”
she decided.

She turned the radio on  and started
singing while searching
her wardrobe for
something to
wear.
She put on a tight pair of trousers and a soft
sweater, took her hat
and sunglasses, and
started walking
in the cool morning breeze……

 

Recusance-2 Recusance-1

 

Chain Reaction

 

The morning is the beginning of what
we are going
to experience our whole
day.  What we do after we wake up
will make us feel at our best for the
rest of the day.

You must make a good start, do things
in the right
way, so your day is really
successful.  How you begin your day has
a significant  impact on your total
productivity and success.

Here are a number of steps to get you
started
positively and uplift your spirits.

 

Recusance-8 Recusance-7

 

Sui Generis

 

a)      The first and most important step
is to wake up a
t the best time for you
after a good night’s sleep.

Sleep mostly on your right hand side
for better rest and dreams;
and certainly in darkness.

 

b)      Stretch, enjoy the silence, breathe
and meditate for a few minutes;    feel
grateful
and happy for waking up healthy
and strong.  Look at something
beautiful like, a painting, flowers and
plants, a picture or your partner.

 

 c)      Let the daylight in by opening
the windows
in all your rooms.    Picture
the day  ahead and  think positively about it.
Always have some kind of plan in your mind
of what you want to
do during the day.

 

d)      Put some music on, do your morning
routine self-care and eat a healthy breakfast
to give
you the energy you need to face the day,
as well as taking your morning vitamins.

 

e)      Go out, if possible, to see the morning
light and
breathe the morning air;   either
walk from home
or drive somewhere and
walk there for 20 minutes.
Always walk tall with confidence and wear
sunglasses if there is sun.

 

f)      If you have a number of tasks planned,
do the most
demanding first when you are
fresher, and more active, and leave
the
easiest for last.
Always prioritise your responsibilities.

 

Recusance-3 Recusance-4

 

Over And Above

 

1)     Keep a diary recording all your plans.

2)     Write a blog on a subject of your interest.

3)     Throw away any useless objects in your home.

4)     Do some needed house chores.

5)     Spend twenty minutes with plants.

6)     Read about subjects you enjoy.

7)     Write a letter or an email.

8)     Sit twenty minutes close to water.

 

Recusance-6 Recusance-5

 

Sapienti Sat

 

Never attach to your thoughts — but just
let them pass through so you can feel at peace.

Have things to look forward to every day like,
a phone call, an email, a shopping trip, an
interesting walk, a lunch or dinner, or
cafe meeting.

Love what you do and increase the joy in
your life.
Love yourself and develop a positive
perception of your uniqueness.

 

Smile to Life!!

 

 

 

Kakahiaka!

 

Hi there!

 

It was a sunny morning so I decided to go for a walk.
I chose to go to my nearest
garden centre because
not only it is complete
with various plants but also
it has a fantastic
garden, where I enjoy walking for
as long
as I want.

While walking through the various plant stands I started
noticing the colourful reflections of
the sun light through
the trees and the many
flowers;
“what an amazing view”, I thought.
 

I kept on walking when my attention went to a small
flowering plant growing through
the cracks of a wall.
I bent down to touch
and smell;
“very sweet smell – it gives me
such a relaxing feeling!”, I thought.

Then I noticed how many insects were flying from flower to
flower buzzing and sucking
the sweet juices out of these
wonderful buds.

I kept on walking and suddenly I started realising that
I really was a part of all these
beautiful things happening
around me
at that moment.

It was then when I decided to just live in the moment.
I was only there — and
nothing else existed before or after.

I was totally absorbed…. !!

 

Kakahiaka01 Kakahiaka02

 

C e r e m o n i a s

 

The morning is the infrastructure our whole day is built upon.
So it is absolutely
vital to adopt powerful habits to give not only our
day but also our life purpose.

Only by doing this we will feel happy, contented, peaceful, strong,
energetic
and really healthy.

 Adjust your mindset to the right direction and have an attitude
of acceptance
and anticipation.  Be prepared for good things to come.

 

Kakahiaka05 Kakahiaka03

 

M o t i v o s

 

Try to incorporate the following rituals to your morning routines:

 

1)     Be Grateful

 

Every morning you wake up breathe, pray, feel fortunate
and count your blessings.
Feel grateful for all the things you have, including your health.
Feel grateful you are alive.
This will help you to appreciate life.

 

2)     Daily Purpose

 

Every morning have a complete plan of actions, which
will make you feel happy.
Be creative and do only what is right for you.

 

3)     Have Routines

 

Prioritize your obligations so you will always be relaxed
and in control.
Try to arrange your plans in a list from the night
before to be productive.

 

4)     Live Now

 

Every day is a new beginning.
Live today — and not yesterday or tomorrow, which are illusions.
There is only now.
Life is happening only now.

 

5)     Be Positive

 

Read, think and act in a positive way during the day,
so by the time you go
to bed at night you feel happy.
Change your attitude and expectations.
Being positive is a choice.

 

6)     Breakfast

 

Always eat a wholesome breakfast and include enough liquids
to keep your body
in good health.

 

Kakahiaka06 Kakahiaka04

 

M a u    L o a

 

Make the choice to be happy.
You are the only one responsible for yourself.
It is within you.

Decide to be energetic, confident, strong and productive.
Accept yourself and other people, be creative and do
not take life
too seriously.

 

 

Simple Pleasures!

 

Hi there!

 

Metabolism (Μεταβολισμός) is the chemical changes
within our body’s cells.
It is based on the number of calories we burn
during the day.

The basic rules are:
Eat less and burn more to lose weight.
Eat and burn the same to maintain weight.

Sometimes our metabolism can slow down, in which
case we need to eat specific foods and take certain
steps to increase its rate again.

 

 

Porkchop

 

Ardent Supporters

 

Eating:


1)
Eat healthy small protein meals every three hours.

2) Every morning eat a good healthy breakfast.

3) Eat fresh fruits and salads which contain enzymes
for better nutrient absorption.

4) Eat fatty fish which contain Omega oils to increase
 the metabolic rate.
 

Exercising:


1)
Keep moving as well as standing during the day.

2) Do some kind of weight lifting twice a week.

3) Go for a swim, if possible.
 

Weights

 

Various:


1)
Use vinegar in your food to stimulate fat burning.

2) Drink cool water and fresh lemon juice.

3) Drink green tea.

4) Alternate your calorie intake every now and then
 to stimulate your metabolism.
 

If you follow the above choices on a regular basis
the difference in your body’s metabolic rate will
be very considerable.

Finally your body will be healthy and strong, and
your weight will be fluctuating within very
reasonable levels.

 

 

Rising Sun!

 

Aloha!

 

Helios (Ηλιος), the God of Sun in Greek mythology.
A powerful immortal deity worshipped deeply.

In prehistoric times most ancient civilizations,
like the Egyptian and Mesopotamians worshipped
the Sun.
 

God’s Breath

 
Our modern life is fast, stressful and complicated.
No wonder our energy levels are depleted in
no time, resulting in all kinds of health
problems.

There are certain steps for us to take and follow
in our daily life to ensure maintenance of
our vitality.

 

POWER FORCE

 

Lavender WaterSpray

 

Regular Practice:

 
1)  Be organised to keep things under control.
When you start feeling anxious on a task leave
it and return later.

2)  Always dress up wearing bright coloured clothes,
and especially red to boost energy.

3)  Be friendly, flirt and socialise with energising
and happy people only.

4)  Spray cool water on your face and take cool
showers.

5)  Keep the radio on all day, sing and smell
lavender oil.

6)  Turn on the lights and open the windows as
soon as you wake up every morning.

7)  Change your socks twice a day to feel energised.

 

TheSocks TheMask

 

Regular Activity:

 

1)  Stretch daily for better blood circulation.

2)  Be active at least 20 minutes every day preferably
 in the morning.

3)  Breathe deeply many times daily.

4)  Have sex at least once a week.

 

Regular Sleep:

 

1)  Ensure your bedroom is dark or wear an eye mask.

2)  Go to bed and wake up at the same time every day.

3)  Have sleep rituals and sleep at least 6 hours nightly.

4)  If you feel exhausted take a 20 minutes siesta.

 

Regular Nutrition:

 

1)  Eat small and frequent meals containing protein.

2)  Eat a healthy breakfast every morning.

3)  Eat whole grains,  berries and healthy fats for energy.

4)  Drink enough liquids during the day to stay hydrated.

5)  Limit or eliminate alcohol, sugar and caffeine.

6)  Take Vitamin B complex, Vitamin C and Probiotics.

 

 

 

Seeds of Vitality!

 

Hi there!

 

Earlier that evening they arrived at the Ambrosia tavern.
It was a wide well-lit place with water paintings of sea views
on all walls.
The atmosphere was comfortable and very pleasant.

A smiling well-dressed man came to greet them.
“A table for two, please, and a bottle of Vatistas  Malagousia”
Bo said.

They were shown to their table by the assistant, who took their
coats and served a small quantity of wine for tasting.

“Excellent, indeed!” he said, after trying it.
“Let’s enjoy ourselves, tonight….!”

 

DSC00185 DSC00190

 

Nutritional Menu Ideas

 

Breakfast

 

1)   Goat’s milk yogurt with organic honey, mixed nuts and seeds.

2)   Wholegrain toast with pure peanut butter and unsweetened jam.

3)   Wholegrain oatmeal with black raisins, organic blueberries
and organic soya milk.

 

Lunch

 

1)   Turkey breast salad with lettuce, cucumber, mango and
wholegrain crackers.

2)   Fried organic egg with feta cheese, shiitake mushrooms
and wholegrain toast.

3)   Spinach and feta cheese pie with Kalamata olives and beetroot.

4)   Wholegrain toasted sandwich with prawns, black grapes and
a selection of  melons.

 

DinnerTable

 

Dinners

 

1)   Baked Pork chop  OR  Sirloin steak with steamed vegetables and
wild rice.

2)   Baked wild Salmon  OR  Cod with steamed vegetables and
sweet potatoes.

3)   Baked Chicken  OR  Duck breasts with steamed vegetables and
wholegrain rice.

If you drink have a glass of rich red wine.

 

Snacks

 

1)   Banana  OR  Apple.

2)   Wholegrain cracker with hummus.

3)   Wholegrain cracker with feta cheese and unsweetened jam.

 

Deserts

 

1)   A piece of a wholemeal Cake.

2)   A piece of  Baklava.

3)   Natural Berry jelly.

4)   A few pieces of Chocolate with cocoa 70% minimum.

 

Drinks

 

1)  Herbal teas.

2)  Mineral water.

3)  Coconut water.

4)  Natural fruit juices.