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

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...

Whole-Wheat Pancakes

What a better way to start the weekend than with some super nutritional, healthy pancakes? Boost your mood and energy from the very morning with these whole-wheat pancakes: high in fiber and free of sugar, they are so sweet and delicious! The beauty of these pancakes is that you can make a bunch of those during the weekend and then eat them for a couple more days. This breakfast is a great way to crowd out the usual morning bagels or donuts – the whole-wheat pancakes are still flour-based, but are a much healthier option and are really easy to make. I start by mixing all dry ingredients: the flour and raising agents. Then I add the wet ingredients, mix everything with a fork and my batter is ready!...

3 Key Steps to Weight-Loss

Weight-loss – a huge concern for many of us, who aren’t exactly able to eat whatever we want, and still look great. Truth is, lifestyle matters, whether it is food, sport, stress, etc. All of those factors really do influence our weight. And to make it worse, there is no one formula that suits all people. Humans are very individual, especially when it comes to weight regulation. The good news is that as much as we are all so different, there are some basic rules that apply to all of us. Follow these 3 key steps to weight loss and explore what best works for you! Drink water. Any program that I initiate with my clients, always starts with one main thing – water. I can’t emphasize...

Wonder Nuts

Nuts are among my favorite types of snacks. They are so nutritious and just a handful of any type can fill you up and fade away any cravings. The most beautiful part is that nuts are so diverse you can never get bored. They all provide different health benefits though, so it’s good to know what to choose for maximum effect. Let me introduce to you some of the most wonder-ful options you can choose from… or as I call them, the wonder-nuts! Walnuts – wonder for your brain. Maybe it’s not by chance that they have the shape of a brain – walnuts are, in fact, excellent for the health of your brain. They contain neuroprotective compounds like vit. E, omega-3 fats, and tons of antioxidants....