Japanese Diet by Angie

I am after easy and enjoable diets as I believe in a few things that I follow.

1) Life is too short – enjoy it! Food is an essitial part of it;

2) I used to limit myself with food – felt horrible, got sick often. You need a proper nutrition in life;

3) Anti-social behaviour – when you are on diet, you are trying to avoid going out with friends as they all eat what you have restricted yourslef.

There are more reasons – just a few in the top of my mind.

Since I had started my Japanese trip yesterday (yes, I am here again!), I would like to share my Japanese Diet that I had already unintentionally followed already. When I weight myself after Japan trip(s) for around 10 days, I am normally 2-3 kgs lighter and this all without much effort.

I am here for 14 days tis time so the result should be even better.

THREE MAIN INGREDIENTS TO INCLUDE:

  • Sushi (or preferably sashimi)
  • Green Tea (heaps – 2 litres a day is great)
  • Greens

FEW MINOR WARNINGS:

  • If you are a female, be careful eat TOO MUCH fish IF you are 1) pregnant or 2) about to get pregnant 0r 3) breastfeeding. Many sorts of fish contains mercury that can damage brain development of a baby. Not my words – check this dietitian out – Leslie Beck;
  • Avoid too much soy sauce. It goes together with sushi/sushimi – true story. But the less you can have it, the better for you. One of my next healthy article to be is about consumption salt over sugar (still in production). Long story short here, avoid sodium that is overpacked in soy sauce. From weight perspective, sodium will hold your body weight; from health prospective, it increases your blood pressure. If you have had some, follow up with green tea as it reduces sodium greatly;
  • Fish is great, but mix it up with other Japanese proteins – tofu is yummy, Japanese BBQ worth a million.

Raw fish gives you a lot of required nutrition for protein intake. Having rice in your diet, will give you enough carb energy boost without any saturated fats. Strive for brown rice though, it is healthier, more nutritious and clearly has a lower glycemic index. Finally, greens, go for special Japanese greens that has A LOT OF good items for your metabolic rate – seaweed salad, edamine beans. And sip green tea everywhere. That’s about it !

Of course, you need to try amazing dishes such as tempura, okonominoyaki, udon, ramen, etc. while you are in Japan. The dining here is outstanding and you definitely didn’t try this in any European restaurants that serves Japanese food. Moreover, they have much lesser preservatives that stops your metabolism. Treat yourself with it.

The whole idea of the diet is to eat clean, stay active (don’t be a boring tourist – get out of bus and explore on your feet) and consume solid amount of green tea that is everywhere in Japan (see my previous blog article about coffee and tea in Japan).

I will be back here for some overview of my first Japanese destination – Tokyo shortly xx

Script Writer – Life Creator

It is impressive how you can swim against the tides but still end up where you haven’t planned to be.
I believe that there are things that meant to happen regardless your will.
I believe that it still doesn’t let you to ignore the responsibility for your own life.
Imagine you are a script writer for a Hollywood film 🎞 – would you carelessly let a new movie script to be another fiction rubbish?
What if you are a film director of that rubbish – do you really want to sign your name off for that?
What if you are a producer of that film – you don’t want to invest your money in rubbish, do you?
Imagine you are writing ✍️ a script 📝 for your life – you don’t want this to be a rubbish.
When you have a pen and a paper to write up a script – go after your dreams there, not people.
Right sketch of your script will do its job for you and will cast the right people in your life.
Do not forget that you still hold that pen and paper – you can re-write it when needed. Also, keep in mind that some casts might want to leave your new creation as it’s not part of their plan. But it is the plan for your dreams – well, then you know what you do.
Get in and out – part of your life. Natural flow – the real beauty of life.
Blog is like a mini version of that script – you can create whatever you want and it will attract likes from right people.
I’ll finish this post to start writing my script.

~Loud Thoughts By Me

Make a Magic..with the Water Bottle

Being fitness and healthy lifestyle advocate and ambassador helps me to discover amazing things that support my fitness journey. I have already shared the importance of water consumption in my blog. I have been sent a fantastic gift from one German company called John Hancock – Smart Drinking Flask. My everyday item that I take with me in my hand bag – this magical water bottle.

The button of the bottle cup mainly contains a natural ore called Alps. It is a rare mineral that can react instantaneously when exposed to water and has strong activity, which can help promote blood circulation accelerating metabolism.

Secondly, it might electrolyze water into H + and OH-, OH- Can combine with water molecules to form negative ions, which have strong reducibility. It can help reduce free radicals, weakening alkaline fluids providing an anti-oxidant effect.

Thirdly, it might help water turn into smaller molecular groups allegedly from 5-6. This small molecular group is a good carrier of nutrients with stronger penetration and 30% higher solubility than normal water. It can help dissolve fat, metabolize bowel stool and toxic or harmful substances.

This new German invention is always with me

Finally, Alps ore contain Mg ions that can be absorbed by the human body. Magnesium ions can activate more than 300 enzymes to participate in metabolism, and can be widely involved in the digestion of proteins, carbohydrates and fats.

So based on the above findings, you can clearly understand why this is my every day choice wherever I am: gym, work, walk, meeting, home. Check out this article too – https://www.abc-7.com/story/40768215/a-new-german-invention-drinking-water-may-have-a-new-effect-on-the-human-body

My everyday fitness plan at the 38X Fitness Manly

Go for Green – Dinner Bowls

I have to share this as it seems working. I put on my old jeans today. When I wore them last time few months ago, it was a slight effort to put them on. It was morning and I put them on not thinking much about it. Only on my way to work I realised that they felt pretty loose on me.

I think I can thank my green dinner bowls. The main idea behind is having various greens and light digestive protein together.

As to light digestive protein, you can pick:

  • Chicken – 150 gram
  • White fish – barramundi is great – 120-150 gram
  • Salmon – never go wrong with salmon – 100-150 gram
  • Tofu (for VG or vegans) – 100 gram

Greens..get creative – make a variety. My top favourite is asparagus, spinach, 4 leaf mix, sprouts, zucchini.

Grilled chicken with snow peas, spinach, asparagus and ricotta

Try to avoid overcooking any of the ingredients is my main rule while cooking. All the ingredients are light and easy to absorb by your body. You can add 40-50 gram of smashed avocado and some spices if you like.

I started this type of dinners a few weeks ago and I can the outcome:

  • Less bloating in stomach
  • Feeling more energy to workout next morning
  • No hunger in the morning

Greens help to absorb any bad elements and toxins from your body. Light protein is digested in your body within 2-3 hours which make you sleep better at night.

Cocao Oat Bowl

Breakfast is the most important meal for me. I created this breakfast for myself back that long time ago when I chose healthy lifestyle. When you go to a nice cafe or restaurant, you can find a section “chef’s selection” or “everyone’s favourite” – this breakfast is my “Angelina’s favourite”. 

Interesting to mention that you can play around with some of the ingredients but they all must fall in a healthy category of ingredients that can increase metabolism, provide additional antioxidants or filled with vitamins.

The meal is approximately 350 calories and better be eating after good cardio training for a number of reasons:

  1. It fills up your energy level that you have just spent by amount of good carbohydrates in it
  2. It contains protein to restore your muscles 
  3. It is delicious and chocolatyyyyy – exactly what you need to avoid huge sugar craving 3-4 hours after HIIT training 

One more benefit before I start – it takes 15 minutes to make this one! 

Ingredients:

40 gram quick oats 

2 kiwi fruits

80 gram fresh or frozen berries 

160 gram fat free yogurt (depending on preferences, you can choose full fat one) 

15 gram cocao powder OR 10 gram crashed 90% dark chocolate 

“Angelina’s favourite choice”!

Method (easy AF!)

Boil water for 2-3 minutes, add some berries there (I like to add frozen berries as it is easier to store them).

Peel 2 x kiwi fruits from the skin (personal preference – if you like them with skin, it is up to you) – add to the bowl. Kiwi is a great source of Vitamin C; depending what you like, you can have apples or bananas instead.

Add 40g of quick outs to the boiled water with berries. Wait another 2-3 minutes until ready and berries gave up some flavour to oats (Yum!). Berries are natural antioxidant, oats are great to speed up you metabolism rate.

Add berry oats to the bowl.
Get your favourite yogurt. My personal preference is 160g yogurt pots from Chobani or Danon. They are fat free (I know that it might be not great for someone but I prefer to get good fat from other products throughout the day such as peanut butter). Moreover, these two brands offer yummy flavours and they are natural without adding any sugar. All natural greek style yogurts contain probiotics and filled with at least 15 gram of protein per portion.

Add yogurt to the bowl. Top up with the Cocao powder. Cocao – fantastic for detox and famous for its antioxidant effect. It may also assist with reducing sugar craving in the morning.

And now just mix it. It helps to cool the oats down as well.

Ready in 15 minutes and SOOOOOO delicious
Can be combined with almond milk coffee (add on another 50-60 calories)

Enjoy! If you are drinking coffee in the mornings, almond milk coffee works perfect with it. 


Share your favourite breakfast ideas!

Protein Pancakes 🥞

Pancakes 🥞 are a little piece of my childhood. Running around with boys (hence, my nickname was the boy 😆), playing football (or, I’d say trying to do it), then came back home and enjoyed best ever family made pancakes 🥞 
Great times! Obviously, pancakes are very high carbohydrates calorie food and I forgot a moment when I enjoyed some last time.. There is only one way to enjoy my pancakes, healthy & guilt free! Thanks, Blackbelt Protein @blackbelt_protein for sending me fantastic gift and help me discover my guilty pleasure from childhood in a healthy way #healthychoices

Repost from @BlackBelt_Protein

I like easy but nutritious breakfast. When you have just done intensive workout in the morning, it is crucial to have breakfast enriched with protein.

hree forms of proteins are included in the BBP pancake blend. Milk Protein Isolate, Whey Protein Concentrate, and Egg white powder. Pancakes Include vitamins B1, B2, B6, C,D & E and 74 trace minerals which provides bone, joint & digestive health benefits. Great for an intense cardio workout!

Original post from @Angela_alina

Best way of preparing BlackBelt Pancakes that I found is

Mix 65g powder with an 150ml almond milk.
Toppings:
Pancakes already honey flavored so it’s good to add a teaspoon of honey
1 medium size banana
100g protein fat free yogurt 
A bit of cocao

Enjoy! Feel free to share your best Pancake recipes here 🙂 🥞🥞🥞

http://blackbeltprotein.com.au

A lesson from Japanese people

Think you stress away..🌸

@gucci @osakacityguide @zara 
@japan_of_insta 

This is something that we all can learn from Japanese people. I am always amazed by their culture and vision of life. 
They know how to find something special in each day. The weekend has just gone – I went to one local park next to the apartment where we stay with the fam. I like to go there for one more reason apart from committing to my morning runs.. Japanese attitude to surroundings.

How long time ago did you stop to notice a beauty of a little yellow flower under one bush? When did you actually sat outside (your flat balcony doesn’t count) without a reason? Have you ever stopped to smell the nature around you – Sakura blooming, salty air next to a beach, etc.

#followmyjourney #lifeadventure#japantravel #sakuraseason

Maybe this is why Japanese people can handle stress much better than anyone else in the world. 
I like the idea of reducing the stress through mindfulness. How about to start your morning slowing down and enjoying something special about this particular morning – say, a flower that has just bloomed, instead of hurrying to your normal routine. New week tomorrow – good time to practice!

For this reason, one day I became a morning person and never regretted about it.. 🌸🌸🌸