MV

I love resistance bands, because they are extremely lightweight and can easily be stashed in your suitcase or hand luggage. These bands make the perfect companion to those wanting to exercise when traveling.⠀
I always take resistance bands with me wherever I go. ⠀
Do you work out with resistance bands?⠀

Natural foods are the ones your body can digest easily and use to maximum benefit... It won’t give you the very quick, early weight loss that accompanies so many diets but you will see a gradual reduction in weight which will be far easier to maintain.

Do you agree, that it’s more important to be healthy, feel yourself good during your life, than to run from diet to diet?

My Nutrition program is about healthy and balanced nutrition that will help you to reach your goals and be healthy always. Not just 2 weeks and than do whatever you want... You will get awareness about balanced nutrition that is individually right for you and will be always good for you.

You can always DM for a consultation 💌

Interesting story about Study that was published about 2 years ago, and that received lots of media exposure.

The study explored the relation between how often people eat chocolate, their energy intake and their Body Mass Index.

And you probably already know that Body Mass Index or BMI is a measure for the degree of overweight or obesity.

The study was done in 1000 adult men and women that were recruited to participate in the study examining the side effects of statin drugs.

To assess the frequency of chocolate consumption subjects responded to the question:

how many times a week do you consume chocolate?

The energy intake was estimated using the so-called food frequency questionnaire that looked at total food consumption.

Now what was interesting is that the researcher found that the more often people ate chocolate, the higher their energy intake, which of course makes perfect sense, but the lower their Body Mass Index or body weight.

So let me repeat this, the more often people ate chocolate, the lower their degree of overweight.

So the authors concluded that although frequent chocolate consumption increases energy intake it does not lead to weight gain.

Really? Do you believe it?

The authors of the studies admit that their study has limitations, which may explain their highly curious results.

Unfortunately those new nuances are completely lost in the press release of UC San Diego where the study was done, which among other things, says, and I quote:

“ In the case of chocolate this is good news, both for those who have a regular chocolate habit and those who may wish to start one”.

Those who may wish to start one? Are you kidding me?

Is UC San Diego insinuating that picking up a chocolate habit may be actually a good idea?

Because it may make you thinner?

If the press office of UC San Diego was already doing such a bad job, how can we expect other news channels to be more accurate?

Indeed BBC news wrote that chocolate may help keep people slim.

Whereas CBS news reported that eating lots of chocolate helps people stay thin.

What is surprising is that Elle magazine, of all sources, was actually the most responsible by including the disclaimer, “But before you reach for that mars bar remember chocolate bars contains high levels of fat and sugar”.

So it’s best to stick to a little dark chocolate now and again to reap these possible benefits.

And what I want to convey with this little story is that there is plenty of bad science out there.

And it’s very hard to figure out what is solid and what is shaky.

You definitely shouldn’t believe everything you read or hear.

How to choose right chocolate.

It's not so easy, a word of warning, most cocoa powder and commercial chocolate is processed via the "Dutch method" meaning it is subjected to scorching temperatures of up to 150°C with the additional aid of solvents, thus destroying most of the nutrients and antioxidants. Be sure to attain certified organic raw cacao in a powder, nib or whole bean form as the temperature will have never been allowed to exceed 40°C thus allowing all the heat-sensitive vitamins, minerals and antioxidants to remain intact.

Select chocolate products that are certified organic so that you can be sure they aren’t genetically engineered (GE).

mvnutritionjoy.com

Interesting story about Study that was published about 2 years ago, and that received lots of media exposure.
The Study explored the relation between how often people eat chocolate, their energy intake and their BMI.

Full story you can read in my blog, link in bio.

In short: What was interesting is that the researchers found that the more often people ate chocolate 🍫, the higher their energy intake, which of course makes perfect sense, but the lower their BMI or body weight.

So let me repeat this, the more often people ate chocolate, the lower their degree of overweight.

Really? Do you believe it?

The authors of the studies admit that their Study has limitations, which may explain their highly curious results.

Unfortunately those new nuances are completely lost in the press release of UC San Diego where the study was done, which among other things, says, and I quote:
“In the case of chocolate this is good news, both for those who have a regular chocolate habit and those who may wish to start one”. 🤦🏼‍♀️ What is surprising is that Elle magazine, of all sources, was actually the most responsible by including the disclaimer, “But before you reach for that mars bar remember chocolate bars contains high levels of fat and sugar”. So it’s best to stick to a little dark chocolate now and again to reap these possible benefits.

The stability ball is one of the best pieces of in any gym: When you do exercises on it, it creates so much instability that it forces your smaller, stabilizing muscles to work harder to keep you steady and still. Over time, that increases the stretch and endurance of those muscles for better movement patterns and injury prevention.

Do you feel at peace with yourself?

Do you feel happiness? Are you enjoying your life?

Hope the answer is - yes.

But if it’s - no, what is it on your way to be happy?

Very often, it is “If only”
- If only I get one more promotion
- If only I can lose weight
- If only I can afford a bigger car / house
- If only I can find another job
- If only I have more free time
- If only I could have a knowledge or ability to do something....

Don’t wait while something will happen with you, “If only” never helps you, it’s just an excuse, only you’re in power to make yourself happy.

So, find your “If only” and kick its ass 😉

Our culture encourages addictive eating.
The food industry is chiefly concerned with selling its products, which means promoting the more popular, addictive foods - mostly processed products which contain the bad fats, sugar, wheat and salt - rather than health. “Health” is a good marketing strategy, but is rarely, if ever, much more than that.

Advertising and availability make addictive food seem a normal and natural part of everyday life. As a result, a great many of us have become confused about food, unable to appreciate or even care about the essential difference between a bag of crisps and an apple, for example.

How to understand, are you addicted to food. See if any of these characteristics come close to describing the way you are with food:
🔸You know you eat way too much at mealtimes but don’t feel satisfied with smaller portion
🔸You continue to snack after an evening meal
🔸You open a packet of biscuits intending to eat one or two but rarely leaving anything but crumbs 🔸You think about food too much of the time
You feel hungry much of the time

Find more 16 characteristics in new blog post, follow link in bio to Nutrition blog page.

If you are addicted to food, in MV Nutrition program during month we will analyze your eating behavior to make your relationship with food healthy. Right to DM, if you have any questions.

Mvnutritionjoy.com

Our culture encourages addictive eating.

The food industry is chiefly concerned with selling its products, which means promoting the more popular, addictive foods - mostly processed products which contain the bad fats, sugar, wheat and salt - rather than health. “Health” is a good marketing strategy, but is rarely, if ever, much more than that.

Advertising and availability make addictive food seem a normal and natural part of everyday life. As a result, a great many of us have become confused about food, unable to appreciate or even care about the essential difference between a bag of crisps and an apple, for example.

How to understand, are you addicted to food. See if any of these characteristics come close to describing the way you are with food:
🔸You know you eat way too much at mealtimes but don’t feel satisfied with smaller portion
🔸You continue to snack after an evening meal
🔸You open a packet of biscuits intending to eat one or two but rarely leaving anything but crumbs
🔸You think about food too much of the time
You feel hungry much of the time

Find more 16 characteristics in new blog post, follow link in bio to Nutrition blog page.

If you are addicted to food, in MV Nutrition program during month we will analyze your eating behavior to make your relationship with food healthy. Right to DM, if you have any questions.

Eat or not to eat!?

Sometimes it seems that situations encourage us to eat. Food now is so available and it’s everywhere. But remember that every bite counts. You don’t have to snack just bc you can!

Your nutrition has to be balanced and food that you are eating is your energy source.

So, be aware in what situations you don’t have to eat:
🔸For the company, If you don’t want to eat at that moment.
🔸Do not eat the leftovers from your child / husband, etc. plates.
🔸When you’re bored.
🔸Eat - not to waste, remember that you’re not a trash bin.
🔸Eat food, as an attribute.” Watch and Snack....”

Food is our energy, and you have to feel good after food, we don’t have to feel overeat or guilt, so it’s better every time to chat with yourself about coming food.

In MV Nutrition program we will analyze your eating behaviour during month, to make your nutrition as much comfortable as it could be.

Here's my favorite warm smoothie recipe ❤

Warm Chai Tea Smoothie

A warm comforting smoothie that is full of healthy fruit and spinach, plus just the right amount of spices.

Yields: 2 Prep Time: 5 min. Total Time: 10 min.

Ingredients:

2 cups fresh spinach

1 cup brewed tea (herbal green, white, or black))

1 cup coconut milk

1 ripe pear (cored and peeled, if desired)

1 ripe apple (cored and peeled, if desired)

2-3 medjool dates

1 teaspoon ground cinnamon

½- inch piece fresh ginger

¼ teaspoon ground cardamom

Directions:

Blend spinach, tea, and coconut milk until smooth.

Next add the remaining ingredients. If using a high speed blender, start blending again on low speed working up to high speed. Allow to blend for 3-5 minutes, or until very hot.

If using a regular blender, blend until smooth and heat gently on the stove or transfer to mugs and heat in microwave.

Note: Hot tea can be used, but use caution when blending. Be sure to let the lid

vent so the liquid doesn’t leak and splatter. Blend on low speed, working up to

high speed until smooth.

Nutrition per 1 serving:

140 calories

Fat 2.5 / Carbs 32.2 / Protein 1.5

Say Yes to Pancakes!

Homemade pancakes is a great option for the weekend breakfast.⠀
Such breakfast can be always varied with different toppings.⠀
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Make pancakes with right ingredients and your tasty breakfast will be healthy.⠀
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In my new Food Magazine you can find 3 recipes:⠀
🔸Oat pancakes ⠀
🔸Pancake wraps with egg and avocado ⠀
🔸Gluten free pancakes ⠀
⠀
Magazine is free to download, plus you will find nutrition value for each recipe.⠀
⠀
Follow mvnutritionjoy.com
⠀
My favorite is Oat pancakes, will share with you this recipe here:⠀
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Ingredients (8 pancakes):⠀
1 cup whole wheat flour ⠀
1/2 cup rolled oats⠀
1/4 tsp salt⠀
2 tsp baking powder ⠀
1 tsp ground cinnamon ⠀
1 egg⠀
1 cup (any) milk (I use soy)⠀
1/2 tsp Stevia⠀
1/4 cup Greek yogurt ⠀
1 tsp Vanilla extract⠀
1 tbsp butter / oil / cooking spray ⠀
⠀
Directions:⠀
Toss the flour, oats, salt, baking powder and cinnamon together in a large bowl. In a separate medium bowl, whisk the egg and milk, stevia, vanilla and yogurt until no lumps remain.⠀
Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. ⠀
Heart a griddle or skillet over medium heat. Coat generously with cooking spray or oil / butter. Once hot, drop about 1 tbsp butter on the skillet. ⠀
Cook until the edges look dry and bubbles begin to form on the center or sides (about 2 minutes). Flip and cook on the other side until cooked through, about 2-3 minutes. ⠀
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Serve with fruits and berries, jam or honey, sour cream.⠀
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Nutrition per pancake: 92 calories. F 2.2 / C 14.8 / P 4.7⠀