Health Archives - Yoanna - Health Coach
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Yoanna - Health Coach / Posts tagged "Health"

How to take control of your food cravings this Christmas

It's Christmas time! And that is why I am telling you straight away – I will NOT talk about deprivation, diets and weight loss in this article. Christmas is about joyful dinners with the family, cinnamon lattes at Costa and cozy winter nights in the company of our loved ones… At this time of the year you don’t need to stress about 'cheat' meals or what foods to avoid. Let’s face it – the smell of Christmas is everywhere! That toffee cake at your favorite cafeteria, those homemade cookies your colleague brought at the office… even the so called “bio” shops offer a variety of gluten-free and not-so-gluten-free Christmas treats. You simply can’t pretend to ignore all of that! And frankly, you don’t need to. Instead of...

Lose weight during your summer vacation with no dieting!

Going on a vacation means taking a break from everything, including dieting and working out, right? In the end, that’s all what a vacation is about – giving yourself that well deserved rest. At the same time, anxiety might come out, as you remember how hard you worked for that beach body, and then you feel like you might ruin everything when you don’t follow your usual routine… However, it doesn’t have to be that way! The opposite, of your surprise, you might actually lose weight. In fact, that’s what happened to me during my vacation, even though I actually went off my diet. For that purpose, I would like to share with you some of the principles I followed so that you don’t feel deprived,...

3 Tips to Hydrate During Summer (That Aren’t Water)

Start your day with a SMOOTHIE. At night, especially during summer, the body dehydrates quite a lot. Thus, it is highly important to re-hydrate your cells the moment you get out of bed. First things first – drink a glass of water. Ideally, with half a lemon squeezed inside. It will also prepare your stomach for breakfast while stimulating digestion. Next – choose your favorite leafy greens (e.g. spinach, collard greens, kale, etc.) and some fruit of choice (such as green apples, peaches, strawberries, etc.). Add all ingredients to the blender and create the most energizing, detoxifying summer smoothie! Not only will you re-hydrate your cells, you will also absorb all minerals and vitamins much easier, since the blender breaks down the fiber of the...

Palestinian Lentils with Rice

This dish is one of my family's favorite Middle Eastern recipes. It is a traditional Arabic dish, typical for the lands of Palestine, Lebanon and Syria. In fact, I am a huge fan of the Arab kitchen, since it is one of the healthiest cuisines in the world! This dish, a combination of lentils, rice and some amazing seasonings, is very flavorful, and really nutritious. You can actually adapt it to your local region just by changing the seasoning (for instance, in Bulgaria, I use mostly savory and mint). The recipe is also very healthy since it is a perfect blend of carbs and protein, and is filled with fiber. The most important thing is to keep the proportion of water to lentils (1:1) and water to rice (2:1)....

The Most Delicious Potato Salad

When it comes to carbs, we kind of feel a little scared. It is true that we should control the amount of carbohydrate foods that we consume, since at the end every carb turns into sugar, which impacts the body’s blood sugar level. That is why it is very important to choose the right types of carbohydrates. Potatoes are among the healthiest high-carb vegetables when cooked properly (I am not talking about frying, as you can guess). If you haven’t tried cooking a salad from potatoes, you have the chance to try the most delicious potato salad… The recipe below is SUPER EASY, SUPER TASTY and SUPER HEALTHY! Ingredients /4 servings/: Potatoes 0,5 kg 2 onions 4 tbsp. olive oil 1 handful of fresh dill leaves ...

Strawberry Protein Shake for Weight Loss

Okay, it is definitely time to get back on track. Christmas is gone, summer is coming sooner than we think… Of course, you can always find an excuse that will stop you from achieving your goals, but if you really, really want to feel at your best, you need to nourish yourself the proper way. And that doesn’t necessarily mean starving! Here is a super delicious, low-calorie shake for you to start your health journey. Ingredients /1 serving/: 1 cup almond milk (or water) 1 scoop strawberry protein powder* 1 egg white 1 tsp. peanut butter 3-4 strawberries (fresh or frozen) Method: Blend all ingredients. Serve straightaway! Nutrition: This strawberry smoothie is the perfect breakfast for a weight loss plan, since it is very low in calories, but...

Healthy Banana Bread

One of the things I love is transforming traditional cakes into healthier versions. Not only I feel less guilty eating them, but they’re also more delicious! For instance, this banana cake has become one of my family’s favorite sweet treats. On top of that, it is so super easy to cook. Basically, you just need to mix all the ingredients, which takes no more than 10-15 minutes and then put it in the oven for an hour or so. If you have been following me so far, you know that I don’t use complicated recipes. Life is busy, time is precious, and we should know how to make the best of it. Still, nourishing your body with home-cooked, nutritious food is an integral part of a healthy,...

Pumpkin Slices

Pumpkin is my number one favorite autumn/winter food. I can eat it for breakfast, lunch, dinner or just use it as a snack at work or at uni. Not only is it super healthy, but it’s also very satiating and sweet. So, if you have a sweet tooth and constantly crave for sugar, some pumpkin slices will satisfy your taste buds! In fact, did you know that pumpkin is technically a fruit? Botanists consider fruit as “the part of the plant that develops from a flower” (Nelson et al., 2012). However, from a culinary point of view, pumpkin can be seen as a vegetable, since it is less sweet and served as part of the main dish. Actually, this doesn’t really matter much, since both fruits...

3 Teas to Boost Your Immunity

For thousands of years, people have used herbal teas not only as a treat, but also as a medicine. Every country has its own preferred herbs, because different plants grow in different geographical territories, although nowadays you can buy any tea from any part of the world. Here I present some of the most famous teas, used around Europe nowadays to boost immunity and help in preventing or treating flus and viruses. Chamomile tea.  I put on first place this wonderful tea, because it is a personal favorite of mine. Chamomile is known mainly for its uses as a nervous system soother and a natural sleep aid. But it also has other immune-boosting properties – chamomile increases the production of specific white blood cells in the...