Categories
#healthychoices #lifestyle Fitness Journey Healthy Cooking

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!

Categories
#fitness Fitness Journey

HEALTHY CHOICES 🌱

Eventually, you will come to the point where you need to make a choice: work towards being skinny or work on your fitness and lean muscle. 
Either can be good depending on what you want to achieve. My choice is to be and look healthy and fit..especially when I wear swimwear 

👙 Swimwear set from @cheekyswim_

Also, do not be afraid to TREAT YOUR BODY! I came across so many people who have enormous feeling of being guilty for eating a piece of chocolate or having few sneaky chips while watching a movie.

There is a constant circle that you have to break: eventually you will experience craving (even if you are eating super clean), you will satisfy your craving and the sense of guilty pleasure will pressure you. The pressure will develop extra cortisol in your body. Cortisol is the stress hormone that doesn’t bring any good to you: tiredness, weight gain, infections, anxiety, etc. Moreover, you can get stress eating and consumer even triple times more than you have just eaten. I have gone through a lot of stress overeating situations and it takes time to break this..

Just relax and let your self to let it go sometimes!

Photo by @stewartdouglasphotography 💃 Stylist and make up  @angela_alina 🤩 

Eat well and clean including lean meats, healthy fats and complex carbs and your body will thank you. You will feel better; your metabolism will go up; your skin will clear up and glow

Have a cheat day when you can have a sneaky drink 🍸 and a piece of chocolate 🍫, and your body will be challenged. When it’s challenged, you will get boosted metabolism, serotonin level will go up and you will get a better resistance from sugar craving for the whole week ahead. 

When you are working on events and attend events, your healthy dieting can be affected by the social aspect of your life…just enjoy @angelinaalina


Categories
Uncategorized

Do you know how to measure your workout results?

Normally, you need 6-8 weeks to see the outcome of your trainings and your progression within your goal (obviously, we all different so 6-8 can vary). Mine is around this time.

What about instant result? Do you know how many calories you have just burned? Was it that level of intensity you were looking for? 


Easy rules but worth to remind:

* You want to loose weight, you gotta burn more than you eat
* You want to maintain your current weight, just exercise approx. same as you burn and don’t eat crap
* You want to build muscle weight, push on strength trainings rather than running or cardio

38X Fitness Training in my new EDGII Leggings is just 🔥🔥🔥

It is easy to get confused how much you have eaten just now (i.e. “hidden calories”). Therefore, it is important to have some indication of the workout intensity. Heart radars – yes!

One more awesome discovery.. Edgii Collections, @edgii.team@edgii_collections a growing luxury designer’s brand based in Sydney. When we discovered each other, well, it was a definite collaboration.

The highlight of their collection is the slim-technology leggings, which I can wear in my every-day training plan to lose weight and tone my body shapes (two in one!). The product features caffeine and rose hip oil micro-capsules, and these components help accelerate calories and fat burn. 
Moreover, during/after exercise, the leggings can also compress your legs and stimulate thermal activities which will maximize the effectiveness of your fitness routine. 
What is my favourite part about it is the fact that the small potato chips graphics at the bottom of the leggings changes colour from yellow to white when you sweat (an indication that some calories have been burnt, which is why the leggings are great for the gym). 

Comment below what your favourite gym exercise 🤙🏽
Categories
Uncategorized

COFFEE IN JAPAN ☕️ 🌸

JAPANESE COFFEE – BOSS 

It is questionable..

 
I love coffee and drink a few cups of my favourite almond milk cappuccino every day. I stopped drinking normal cow milk (either skim or full cream milk) three years ago and my body said huge Thank You to me for reducing consumption of lactose which is only beneficial for you when you are growing toddler. It is a separate topic why lactose is not great for you in big amounts and shall be discussed in the blog. 
I went to one nice looking cafe as I assumed I would get my almond cap there.

“アーモンドミルクカプチーノを一杯いただけますか
アーモンドミルクカプチーノを一杯いただけますか?

When I said “アーモンドミルクカプチーノを一杯いただけますか
アーモンドミルクカプチーノを一杯いただけますか?
Āmondomirukukapuchīno o ippai itadakemasu ka” – (“Can I have almond milk cappuccino, please?”) to a barista, she looked at me like I was an alien. This happened in few different cafes as well. There is no coffee culture where you can pick almond, soy, macadamia milk, etc. I found one cafe with fat free milk cappuccino and it tasted horrible and too milky.. The only thing that could save me is little canned BOSS COFFEE – they have few different flavours, not too milky and very low in calories (less than 35 per can). Still not my Australian barista made almond cap.

@osakacityguide @zara 
@japan_of_insta 

If you are very particular about “dietary friendly” coffee, better switch to Japanese Green Tea – it is healthy, super tasty, can be bought everywhere in Japan (from family mart to vending machines that are everywhere). My favourite brands are Oi Ocha and Umami. That way you will still get your dose of caffeine if you are addicted like me but in a much healthier way. ☕️☕️☕️

#coffeeaddict @Angela_alina