This holiday is celebrated on the first Monday in October in Canada, and the fourth Thursday in November for the United States.

Today, Thanksgiving is commercialized, expanded, and very popular. A whole tradition has developed around Thanksgiving dinner, for which turkey must be served. Some of the other traditions are definitely Macy’s Thanksgiving Day Parade, breaking the Wishbone for good luck, sharing what you are most thankful for, watching an American football game … The tradition is really huge, and somehow the favorite is definitely Thanksgiving dinner.

Thanksgiving dinner includes several courses, it is actually a feast where you can find side dishes, turkey meat, sauces, desserts, stews … On this day, most American and Canadian families have their hands full of work.

What to do for a healthy Thanksgiving dinner?

What is quite traditional and most popular is roast turkey, turkey filling, cranberry sauce, and pumpkin pie.

We will do all this now, but in a healthy way, without using a lot of fat and unnecessary calories. In addition, the whole dinner will be completely safe for people with celiac disease or for those who do not eat gluten for other reasons.

Healthy Roast Turkey

To prepare this main part of Thanksgiving dinner you will set aside about 30 minutes of your preparation time, but the total preparation + baking will take about 3 and a half hours.

You will need:

• 1 12 pound turkey
• ¼ cup herbs
• 20 whole sprigs (thyme, rosemary, sage, oregano)
• 2 tbsp canola oil
• 1 tsp salt
• 1 tsp pepper
• 1 onion, 1 apple, 1 orange (cut into 2-inch pieces)

1. You will first remove the turkey entrails and turkey neck. Save this for later sauce preparation. Transfer the turkey to a wider baking dish and dry it with paper towels. In a small bowl sideways, mix the herbs, oil, salt, and pepper. Spread this mixture over the surface of the whole turkey. Put aromatic ingredients (onion, apple, orange) and 10 sprigs of herbs in the turkey cavity. Push the turkey wings under the turkey. Tie the turkey legs with a rope. Add three cups of water to the baking dish and the rest of the spice sprigs.
2. Bake the turkey in the oven preheated to 475 F for about 45 minutes. Remove the turkey from the oven. Cover turkey breast with a double layer of foil, and let the foil be exactly the size of the turkey’s breast. Return to the oven.
3. Now that your turkey is back in the oven, reduce the oven temperature to 350 F and bake until the thermometer * records 165 F (this will take about 1 and 2/3 hours). If water is missing, pour more.
4. When the turkey is cooked, transfer it to a serving plate and cover it with new foil. Let the turkey rest for approx. 20 minutes and done.

* use a thermometer to check the temperature in the thickest part of the thigh without touching the bone.

Turkey filling

Everyone has their own way of preparing the filling for turkey, and this is one of the healthier variants.

You will need:

• 2 gluten-free baguettes or gluten-free bread of your choice
• 8 tbsp Ghee, plus extra tbsp for baking dish
• 1 large onion, diced
• 4 stalks celery, thinly sliced
• 2 cloves garlic, minced
• ½ parsley, chopped
• 1 tbsp fresh thyme leaves, minced
• 1 tbsp fresh rosemary, chopped
• 1 tsp Kosher salt
• 2 tsp pepper
• 4 low sodium vegetable (or chicken) broth
• 2 large eggs, beaten

1. Leave the bread outside the night before to dry. It would be best if you left the cubes, not the whole slices, to dry. If you haven’t had time to leave the bread outside overnight, we advise you to use the oven (about 20 minutes at 200 degrees).
2. Preheat the oven to 350 degrees and prepare a larger baking sheet. You will first melt the ghee in a pan. Then, add the onion and celery and cook until the vegetables are soft, about 10 minutes. Stir in the garlic, parsley, sage, thyme, rosemary, and cook until fragrant, about another minute longer. Season with salt and pepper.
3. Put the bread in the already prepared baking dish and put the mixture from the pan on the bread. Mix all ingredients. In a bowl next to it, mix the broth and beaten eggs and pour over the bread, and mix. Add more salt and pepper.
4. Before you start baking, keep in mind that it is better to use baking paper. Also, cover the stuffing with foil. Bake for about 45 minutes with foil, then remove the foil and bake for another 15 to 20 minutes.

Cranberry sauce

This is one of the more popular sauces ever! It will take you only a few minutes to prepare it, and it will add the finishing touch to your Thanksgiving dinner.

You will need:

• 12 ounces Cranberries – it is best to use fresh, but if you do not have the opportunity, you can also freeze. If you use frozen, you will need to cook a little longer for the sauce to thicken.
• ¼ cup Maple Syrup – this syrup is responsible for the “Healthy” version of this Thanksgiving dinner. Maple syrup has natural sugar in it and is a much healthier option than sugar.
• ½ cup fresh-squeezed Orange juice – the juice will give a very nice note to the syrup, it won’t be as sweet. You OJ can definitely throw it out, but then add a crumb of more syrup.
• 1 tsp Vanilla extract – will give on the depth of taste and goes perfectly with the rest of the ingredients

1. Put all these ingredients listed above in a medium-sized pot. Let your fire be a little bigger and let it all boil together. When the sauce has boiled, reduce the heat and cook gently for the next 6 to 8 minutes. Don’t forget to stir often so your sauce doesn’t burn. Cook until you get the desired density of the sauce.
2. Crush the remaining cranberries with a fork or potato masher. Cool completely before serving, and if you have any leftovers, you can store this sauce in the refrigerator for up to 1 week.

Pumpkin pie

Aaaand … * drum rolls * PUMPKIN PIE! The absolute star of the evening is a Pumpkin pie. This pie is a favorite dessert of every Thanksgiving dinner! Either it is carried as a gift to the host, or it is already waiting on the table.

This pumpkin pie is healthy because it has a lot less sugar, consists of 6 ingredients, and does not contain dairy.

Without much lengthening, let’s get going.

You will need:

• 1 9-inch Gluten-free Pie crust
• 15 oz pumpkin puree
• 1 ¼ Almond milk (or any other)
• ¾ cup Maple syrup
• 1 tsp Pumpkin pie spice
• 1 tbsp Cornflour

Toppings (optional):

• Whipped cream

1. First, preheat the oven to 180 degrees Celsius, or 350 F. Prepare the pie crusts and set them aside.
2. Put all the ingredients except the pie crust in a deeper pan. Mix everything well and maintain medium heat. The filling must thicken completely and it must start cooking slowly.
3. When the filling has started to boil, take a mixer and mix everything. You should get a thick and creamy mixture. Cool the short charge.
4. Fill the pie crust with the filling and bake for about 40 minutes. You should get a golden brown cover.
5. When the pie is done, before you transfer it to the refrigerator, you need to cool it completely to room temperature.

We hope you’ll have a wonderful Thanksgiving dinner! Happy Thanksgiving!

The post How to prepare a healthy Thanksgiving dinner appeared first on Smoothbook.

A 5-a-day is a program that suggests that you should eat five or more servings of fruits and vegetables a day, as part of a diet.

Eating five or more servings of fruits and vegetables a day is important for every person’s health. The WHO suggests that one should eat at least 400g of fruits and vegetables divided into five portions. This amount of fruits and vegetables will help reduce the risk of diseases such as stroke and heart disease and diabetes.

Why are vegetables and fruits so important?

Vegetables and fruits are important in your daily diet because of all the vitamins and minerals you get from consuming them. We made a list of five fruits and five vegetables and their nutrients:

Fruit (one piece):

Apple – vitamins A, E, K, C and B, 107mg potassium, 6mg calcium, 11mg phosphorus, 5mg magnesium, 0.12mg iron

Banana – vitamins A, B1, B2, B3, B6, B12, C, E, K, D, 5mg calcium, 0.26mg copper, 27mg magnesium, 22mg phosphorus, 258mg potassium, …

Grapes – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 10mg calcium, 0.36mg iron, 20mg phosphorus, 191mg potassium, 2mg sodium, …

Peach – vitamins A, B1, B2, B3, B6, B12, C, D, E, K, 6mg calcium, 9mg magnesium, 190mg potassium, 20mg phosphorus, …

Blueberries – vitamins A, B1, B2, B3, B6, B12, C, D, E, K, 6mg calcium, 0.26mg iron, 12mg phosphorus, 22mh potassium, …

Vegetables (one piece):

Broccoli – vitamins C, B1, B2, B3, B5, B6, B12, A, D, E, K, 47mg calcium, 0.73mg iron, 21mg magnesium, 66mg phosphorus, 316mg potassium, 33mg sodium, …

Celery – vitamins C, B1, B2, B3, B5, B9, B12, A, D, E, K, 40mg calcium, 0.20mg iron, 11mg magnesium, 24mg phosphorus, 260mg potassium, 80mg sodium, …

Spinach – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 2, 71mg iron, 79mg magnesium, 49mg phosphorus, 558mg potassium, 79mg sodium, …

Kale – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 35mg calcium, 0.40mg iron, 28mg magnesium, 42mg phosphorus, 230mg potassium, 28mg sodium, …

Onions – vitamins A, B1, B2, B3, B6, B12, B5, C, D, E, K, 23mg calcium, 29mg phosphorus, 146mg potassium, 4mg sodium, 10mg magnesium, …

10 reasons for eating 5 a day

1. Fruits and vegetables are so rich in vitamins and minerals that your body will be stronger and healthier than ever
2. Fruits and vegetables are an excellent choice of fiber, which helps with digestion
3. Consuming these great foods reduces the risk of diseases such as heart attack and stroke and some cancers
4. You will have a perfect diet! Which, of course, will result in occasional weight loss
5. It’s very nice! Fruits and vegetables are delicious, and if you don’t, maybe you should prepare your meals differently
6. You will be more creative when preparing meals
7. You can finally eat sweets for breakfast! Mix the whipping cream and spread the whipped cream over the fruit
8. Your sandwiches have never been tastier. Slice several types of vegetables and toss them on a spread-toasted toast
9. Drying, drying, drying! Now you finally have a reason to buy a fruit and vegetable dryer. Make your own spices and snacks!
10. The last reason – you will be healthy. That is the most important thing though

The post How to get your 5-a-day appeared first on Smoothbook.

Protein balls are the perfect snack for between meals, and they are small and compact so you can take them with you to work. You can consume them before or half a workout and they make a great source of protein.

You can improve your diet by consuming protein balls! These are healthy alternatives to snacks with a high content of sodium or sugar. The recommended daily amount of these protein balls is 2 to 3 pieces because they often contain a lot of calories.

Whenever we ran out of protein powder, we are like…

“OMG!! NO WHEY.”

Let’s make some protein balls!

Raw protein balls: a great snack after breakfast, lunch, and dinner!

As the name suggests, you don’t need an oven to prepare these protein balls.

Ingredients for raw protein balls:

• 125g peanut butter
• 100g gluten-free oatmeal
• 60g walnuts
• 35g of toasted sunflower seeds
• 1-8 pitted dates
• 2 tablespoons maple syrup
• A pinch of salt

The preparation is more than simple. Put the peanut butter, dates, and syrup in a blender or chopper. Blend until you get a uniform mixture, then add the rest of the ingredients. If you notice that your mixture is dry, feel free to add water, spoon by spoon. If the mixture is too thick, add more oatmeal. 

From this amount of ingredients, you can get about 15 to 20 balls. It depends on how big you make them.

Roll the balls in pieces of nuts and serve!

For all those allergic to nuts, we have a substitute for you! Use coconut butter or sunflower seed butter instead of peanut butter. This butter will perfectly replace peanut butter! As for the gluten-free option, there is no such allergen in this recipe. It is recommended to buy declared gluten-free food. Also, if you are vegan, put vegetable butter like coconut instead!

Protein chocolate balls

Ah .. of course! Nowhere without chocolate! These protein chocolate balls will knock you off your feet at the first bite, and you don’t need a lot of ingredients. To make it easier for you, yes, this recipe is also non-baking!

• 1 tablespoon cocoa powder
• 1 tablespoon peanut butter
• 30g coconut flour or crumbs
• 1 scoop of whey protein
• 20g crushed almonds or peanuts
• A pinch of stevia

Mix all the above ingredients with your hands in a larger bowl. The mixture must be firm and compact. If it breaks, add water little by little. Water will bind ingredients that failed to bind themselves.

Shape the balls with your hands, roll them in coconut crumbs or ground nuts. Leave them in the fridge for at least 2 hours to compress nicely and that’s it! Voila!

If there are allergy sufferers among you, we have a few substitutes. If you are allergic to nuts, feel free to replace peanut butter with sunflower seed butter or coconut butter. This recipe is gluten-free, but please buy gluten-free declared food! We are also here for all our vegans and vegetarians – use coconut butter. And instead of whey protein, add protein from peas, hemp, rice, or chia seeds!

Strawberry protein balls

We think we have a new favorite recipe! These sweet snacks will accompany you around the house and at work.

There are a few more ingredients than the previous two recipes, but it pays off, believe me.

• 1 cup oatmeal
• ½ cups of coconut flour or oatmeal
• 1 scoop of vanilla whey protein
• ½ cups of full-fat Greek yogurt
• ½ teaspoons of vanilla extract
• 1 tablespoon unsweetened almond milk
• 10 fresh strawberries
• ¼ cups of coconut oil
• A pinch of salt

Mix the oatmeal, flour, salt, and protein powder (all dry ingredients) until the mixture is combined. Add yogurt, vanilla extract, milk, and fresh finely chopped strawberries to this mixture. Stir until you get a compact mixture. Start shaping the balls and roll them in coconut crumbs or crumbs as desired. Put them in the fridge to squeeze and serve!

If you are not allowed to consume gluten, we recommend using coconut flour. For all vegans and vegetarians, replace Greek yogurt with vegan, and whey with pea protein. Enjoy!

The post Protein Balls appeared first on Smoothbook.

Today the situation is a little different. Everyone eats pizza. Today you’ll pay about $ 10 for a pizza, and it won’t be good enough, 6 out of 10 cases. To avoid this, and, of course, to save money as well, we suggest you make your own pizza!

And you were just in the gym? Did you build that muscle? Then this pizza is perfect for you because it has a protein base! That protein will be chicken. Read more about protein pizza with chicken crust below.

Pizza with chicken base (protein pizza), what are the ingredients? 

For starters, let’s make dough.

We will make the dough from chicken, as we have already said, which means that this pizza will be completely gluten-free.

Ingredients needed to make chicken Pizza base:

• 400g chicken breast (minced)
• 2 eggs
• A pinch of salt
• A pinch of pepper
• 1 clove of garlic
• A mix of herbs for seasoning

Before you start making pizza, preheat the oven to 200 degrees Celsius. By the time the oven heats up, you will be done with making a crust. Easy, isn’t it? Let’s go. First thing, mix the minced chicken with the eggs and all the spices (salt, pepper, herbs). Of course, also add finely chopped garlic for a perfect taste.

Spread the minced chicken mixture you have prepared to a baking sheet. Spread the mixture thinly so that your pizza dough is not too thick. Bake until the chicken is a little dry, and that’s it. The crust for the protein pizza is ready.

Now check out the preparation of the ingredients we put on the pizza!

Ingredients needed for toppings 

• 150g cooked ham
• 150g mozzarella cheese
• 1 cup tomato sauce
• 1 tsp herbs
• 2tsp olive oil

Place a mixture of oil, herbs, and tomato sauce on the surface of the protein base (chicken). If you see that the protein crust is a little dry, feel free to add a few drops. Lightly wet your hand and run your hand over the surface of the chicken crust. Spread the mixture well at the corners, add more tomato sauce if you see that there is not enough. When you spread the mixture, add the other ingredients. Cut the ham and cheese into cubes and sprinkle both ingredients at the same time with your hands. Finally, sprinkle with a little oregano and sprinkle with oil for extra juiciness.

Place the pizza in an oven preheated to 190 degrees Celsius and bake until the ingredients are cooked through. Or as long as you see that the cheese is not melted well. That would be it, the protein-based pizza is ready.

Making a pizza like this, or a crust like this gives you more options. You can definitely freeze it and use it later, so it’s all up to you. If you make an excess dough, feel free to cover it with some foil and put it in the chest. Not only will all the flavor of the dough be preserved, but you can even keep it for up to 2 months!

This pizza is perfect for anyone who is training, whether recreationally or professionally! It is an excellent choice of protein and healthy ingredients, even though it is a pizza. You can always change the ingredients, adjust everything to your taste. Enjoy your meal!

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A protein shake is a drink that is often consumed today and is associated with training, muscle, and weight loss. A protein shake is most often consumed by athletes, often after exercise.

There are a number of definitions about a protein shake, and what it actually involves. A protein shake is actually a beverage that provides a certain amount of protein and often contains other, additional nutrients. These nutrients in a protein shake are vitamins and minerals.

A brief note – protein shake is consumed EXCLUSIVELY as a dietary supplement. And only if you want to, if you think you need it. By consuming a protein shake, you will replace proteins that you did not take from food and minerals. Once again, a protein shake is not a meal, but just a dietary supplement.

There are several types of proteins, and some of them are:

Whey – milk-based and is quickly absorbed. It contains all the necessary amino acids.

Isolates – this protein contains glutamine, leucine, and cysteine ​​- amino acids that are great for repairing muscle tissue

Casein – provides the body with amino acids to build muscle. It is digested more slowly, so your appetite will be reduced for longer.

Vegan Pea Protein – made from yellow peas. This is a vegan product and hypoallergenic. It is also an excellent source of iron

Vegan Soy Protein – a great source of plant protein for people who do not consume animal protein. Great for lowering cholesterol.

Should I take it?

A protein shake is taken after a workout. During training, the muscle warms up, fills with blood, and bursts. After exercise, muscle inflammation occurs, followed by a protein shake that, in the long run, helps rebuild damaged muscle. By consuming protein shakes muscle is built over time, therefore, proteins do not build muscle overnight.

Whether you consume it or not depends on several variables. It all depends on your own diet; how much you eat properly and how much protein that food has. You will drink a protein shake 15 to 30 minutes after your workout and eat a meal 45 minutes after your workout. The maximum recommended dose would be 25 grams, which is the amount that the body is able to digest in one meal.

You will drink the protein shake with cold water. Cold water will help the proteins to be absorbed more efficiently into your body.

Will consuming a protein shake help me in losing weight?

Short answer – yes. Protein is a great ingredient when it comes to weight loss. By adding protein to your daily diet, you will speed up your metabolism and reduce your appetite. As your metabolism speeds up, you burn more calories every day. Protein, along with exercise, will build muscle, and it is this muscle that will burn more calories.

Also, protein reduces hunger and appetite in two ways. First, it increases hormone levels to reduce appetite, along with lowering hunger hormone levels. Second, protein helps you feel full for a long time.

Don’t overdo it with a protein shake because by ingesting a large amount of protein you can make a counter. So if you are trying to lose weight, about 20 to a maximum of 25 grams per shake is enough to reduce hunger.

So, a protein shake can certainly help you reduce your appetite, and thus with weight loss, but that is not the only way. Protein is a supplement that you can and do not have to use. If you would like to use them, it would be best to make an appointment with an experienced coach to get all the valid information.

Protein Shake recipes

1. This green monster contains 15g of protein, which is a great choice of protein for breakfast or lunch. You can combine it with other protein-rich foods to get the protein weight you want.

The recipe is very simple, and you will need:

• 15g protein powder
• ¼ cups of apple juice (without added sugar)
• ¼ cups of water
• 1 scoop of vegetable protein powder (vanilla / soy / pea)
• ½ chopped pears
• ½ baby spinach
• ¼ ripe avocado
• ½ frozen banana (it will make it cold-ish)

Put everything together in a blender, mix, and voila! Your protein shake is done!

2. This protein shake not only looks great, but it also tastes great!

Ingredients needed for preparation:

• 25g protein powder
• ½ cups of almond milk (unsweetened)
• 1 tbs of vegetable protein powder
• ½ A cup of frozen blueberries
• ½ tablespoons almond butter (unsalted)
• A little water (to control density)

Also put all the ingredients in a blender, mix, and enjoy!

The post What is a Protein shake? Should I take it? appeared first on Smoothbook.

Definitely add as many green vegetables as possible. Green vegetables are rich in vitamins, minerals, and other nutrients. It would be best to use organic vegetables because it is the purest and most natural.

As for the base for your green smoothie, the best is water or vegetable milk like almond or cashew milk.

Also, add a fair portion of fruit to your smoothie. Let your ratio be 2: 1 vegetable fruits. What gives a great taste to a smoothie is definitely a banana, a ripe one. In addition, you can add apples, strawberries, mango, pineapple, kiwi, and the like. Basically, whatever fruit you choose, you won’t go wrong.

Another food you can put in your vegetable-fruit Green smoothie is avocado. Avocado has healthy fats that will protect your heart and help absorb other quality substances in the body.

Green Smoothie recipe pt. 1 

It would be best to use organic food to prepare this drink. The ingredients you will need are quite everyday and affordable.

• 1 ½ cup of milk
• 2 cups Spinach
• 1 banana
• 1 sliced ​​apple
• ¼ Avocado

Put all the ingredients in a blender and blend for about half a minute. Extend if necessary. You should get a green creamy smoothie texture.

If you want your Green smoothie to be thicker, feel free to add more avocados. Avocados will make sure that the mixture is richer in both taste and texture. If you want a thinner green smoothie, add milk or water little by little. If you have used milk before, continue with it now.

A cold smoothie is obtained by adding cold foods to it before blending. It’s not a good idea to put ice cubes in a blended smoothie because it will melt and you’ll have puddles of non-incorporated water.

In total, you need 5 minutes to prepare this green drink, and the same amount to prepare. The stated amount in the ingredients will be enough for 2 servings.

Green Smoothie recipe pt. 2 

Ingredients that will be needed to prepare this drink:

• 3 cups of baby spinach
• ½ cup frozen blueberries
• ¼ cup Mint leaves
• 1 cucumber
• ½ small avocado
• 1 tbsp hemp seeds
• 1 scoop of vanilla protein powder
• 1 cup of almond milk

Put all of the ingredients in a blender and mix for up to 1 minute. You should get a creamy smoothie ready for degustation! 

Of course, if you need a thicker smoothie, add more avocado or spinach. As for spinach, it would be best fresh, if you don’t have fresh, the frozen one will do the trick as well. If, on the other hand, you want your smoothie to be more liquid, add, as in the previous recipe, a little milk. If you don’t have vanilla protein powder, you can use some others. Just adjust other ingredients according to the powder you’re using. If you don’t have protein powder at all, no worries, you can omit this ingredient.

What are the benefits of the fruits and vegetables you used in the Green smoothie? 

Spinach – a low-calorie food that contains vitamins A, C, and K, folic acid, calcium, potassium, magnesium, and iron. Spinach will protect you from heart disease, and as an excellent source of iron, it is used in people who are anemic.

Banana – This fruit is an excellent source of fiber, potassium, vitamin C, and B6, but also antioxidants and phytonutrients. An excellent source of potassium, which will lower blood pressure and contribute to heart health. In addition to the heart, bananas will have a positive effect on the digestive system.

Apple – a fruit that is often taken as a snack. In one apple we can find potassium, phosphorus, magnesium, vitamins A, E, K, C, and B group iron, protein, fiber, zinc, copper, ….. Really a bomb of nutritional value!

Avocado – a large selection of vitamin E and potassium, lutein, has a high content of unsaturated fatty acids. It is also rich in protein and dietary fiber.

Blueberries – they will nourish the brain, help it with its functions and delay the deterioration of the brain that occurs as a result of aging. Blueberries, according to one study, can increase the activity of certain regions of the brain, and thus improve short-term memory. It helps with both diabetes (blood glucose regulation) and the circulatory system.

Cucumber – a great food, and you can consume it all year round. It has few calories, and you can use it through all seasons. It is full of collagen and folic acid, and vitamins are not far away.

Other ingredients used in the preparation of the green smoothie 

Hemp seeds – contain more than 30 percent fat, and omega – 6 fatty acids and omega – 3 fatty acids are the most common. It is also high in protein, and the amino acids methionine and cysteine. Of course, in these seeds, you will also find vitamins, phosphorus, potassium, …

Protein powder – help to lose excess weight, help with hunger because they are rich in carbohydrates, but also speed up metabolism. In addition to all this, proteins have a positive effect on lowering cholesterol, are good for bone health and blood pressure.

Mint – as an essential oil relieves the effects of stress, depression, and mental exhaustion and helps with nervousness. Of course, mint also contains a lot of vitamins, minerals, fiber, and the like.

Milk – contains almost all the energy and building materials needed for human growth and development. It has a high proportion of protein, fat, and carbohydrates. It is also rich in vitamins A and D, and in addition contains vitamins B12, B2. A real little kingdom of nutrients.

The post Green Smoothie appeared first on Smoothbook.

Why is breakfast important?

We all live busy lives and have strict schedules we need to adhere to. Skipping breakfast is what happens to a lot of people. You need to get ready for work, commute to it, figure out when and where you’re going to get your coffee from, and more. It is easy to lose track of what is important in that mess, and that is breakfast. It is definitely the most important meal of the day, as it prepares you for everything that is to follow. Breakfast jump-starts our metabolism in the morning which then, in turn, helps burn calories throughout the day, because your body realizes it doesn’t need to conserve food. It also boosts our energy levels, which is instrumental in getting everything done efficiently and properly. Breakfast also balances blood sugar levels by breaking down glucose. 

Not only that, but it also stimulates our brain. It helps us focus better and process information faster. Combine that with a higher energy level it provides and you have got yourself a great, productive day. When you have a productive day, your mood brightens, as you’ve accomplished something that you set out to do. It is all connected, everything starts early in the morning, it dictates how your day is going to go. Of course, there’s also a question of what to eat, as eating right about anything won’t cut it. It is not ideal to eat a doughnut and a cut of greasy pizza in the morning, so we’ve compiled 5 easy breakfasts that are healthy and nutritious. 

Avocado toast with eggs

Breakfast doesn’t have to be overly complicated. Get yourself two pieces of whole-grain bread and top it off with smashed avocados and a little bit of pepper and salt. Prepare two sunny-side-up eggs and put them on each slice of bread. This means you’ve also added protein to your breakfast. It is simple, yet extremely effective and delicious.

Peanut butter and banana smoothie

You’re not in a mood to eat anything? Don’t worry, there are always tons of healthy smoothies to choose from that offer everything the body needs in the morning. You will need to blend frozen bananas, peanut butter, preferably soy milk, a bit of yogurt, and honey. You can even blend ice cubes for the full effect. It is incredibly tasty and can help you start your day in the correct way. This method also works if you are just getting used to breakfast. You’ve been skipping them for a long time and just can’t fathom eating something as soon as you wake up. Thankfully, this doesn’t really require eating as you can just sip it at your own pace.

Quinoa fruit salad

Here’s another great one. Quinoa fruit salad offers you a bombastic boost of energy while tasting amazing. All you need to do is rinse and prepare your quinoa, then combine it with blueberries, strawberries, and mango. Of course, fruit selection may vary depending on what you like, but it has to fit with the overall theme. Fitting with the overall theme means you won’t put a whole watermelon in the bowl and sprinkle some quinoa over it, you’ll rather combine fruits that match with quinoa. 

Blueberry Almond Overnight Oats 

For this incredible breakfast, all you need to do is combine oats, chia seeds, vanilla, blueberries, almond milk, and maple syrup. Put them in a sealed container and leave them to cool overnight. You can add more almonds and banana slices in the morning to it, but that’s up to you. This one is great because you don’t even have to prepare anything in the morning. You can literally roll out of bed and start enjoying your breakfast.

Breakfast egg muffins

These are fairly simple to make. You need to blend eggs with spinach, bacon, and cheese, after which you pour the mixture into the muffin tin. Afterward, you need to bake it for approximately 15 or 20 minutes. Grab one or two to eat, start your day right, store the rest in the fridge for tomorrow… Or later on. These ones can literally last you for the entire week. 

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Eggs are one highly nutritious food that everyone eats. It can be eaten by both allergy sufferers and children and is mostly eaten during breakfast. Eggs have a wide application in cooking, so that, apart from breakfast, the egg can be found in almost all dishes, desserts, and the like. The high protein and choline content of eggs fall into the same category as meat within the food pyramid.

Some dishes that you can make with eggs are cooked, sunny side up, omelette, stuffed, poached, sauces, marinades, desserts … There is an option in abundance.

The egg is, above all, a superfood. We need the already mentioned proteins because they help build body tissue. Body tissue is necessary for muscle growth. Even the shell, which is a non-food part of the egg, is wise to preserve. Eggshells are a great fertilizer for the garden. The next item is cholesterol. For its sake, don’t overdo it with eggs, even though cholesterol from the yolk is even a good thing. The antioxidant lutein, the protector of the eye, is also just waiting for you to take it into your body.

Enough about the peculiarities and healthy facts of one egg. For all athletes and those who feel that way, eggs are a major part of preparing breakfast. The source of protein in eggs is invincible!

4 ideas for the morning omelette

1. Classic omelette with peppers and mushrooms

A classic omelette is one of the simplest things a person can prepare for breakfast. In addition to being quick to make, delicious and healthy, these eggs can be combined for at least 10 other foods!

For a classic omelette after a workout, you will need:

• 4 eggs
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 teaspoon pepper
• 2 tablespoons non-fat milk
• 1 pepper
• A couple of mushrooms

You probably know the procedure yourself. Wash the mushrooms well because they often leave traces of soil with the most bacteria. Put the peppers in the pan first and cook for about 4 minutes, then add the mushrooms. Wait a few minutes for the mushrooms to release all the juice and then start with the eggs. Whisk the eggs with salt, pepper, milk and fry the eggs to the level you want. Fold the eggs when they are baked on one side and voila!

This kind of breakfast has approximately 250 to 300 calories, which is the perfect measure for a great start to the day!

2. Italian omelette

Ingredients you will need to prepare an Italian omelette:

Toppings:

• 1 medium tomato (chopped)
• 2 tbsp chopped green onions
• 1 tbsp chopped basil

Eggs:

• 1 tbsp olive oil
• 1 tsp chopped garlic
• 4 eggs
• 1 tbsp water or non-fat milk
• ¼ tsp salt
• Sp tsp pepper
• ¼ cup mozzarella
• 1 tbsp Parmesan

The preparation is simple, and although it has a lot of ingredients, the preparation does not take longer than 10 minutes.

To begin, mix all the topping ingredients in one large bowl and set aside. You have to make an omelette first.

Melt the butter (or any other fat you want) in a pan and add the garlic to it. Roast the garlic briefly over low heat. Garlic otherwise tends to burn, so be careful.

The next step would be to beat the eggs. Stir them with salt and pepper in a larger bowl until gently yellow. The mixed mixture should be sparkling. Put the egg mixture in a pan and cook for about 2 minutes. Move the pan in a circle to arrange everything, and if you have an excess of eggs and a lack of space, scratch on the thinnest layer and allow the liquid to fill the void. Cook until you see that there is no liquid left on the surface.

When the eggs are almost done, add the mozzarella to one-half of the eggs. Fold in the other half and let simmer for two minutes on low heat.

Transfer the finished omelette to a plate and sprinkle with pre-prepared toppings.

Enjoy!

Omelette French style

Ingredients for the perfect French omelette:

• 3 large eggs
• ¼ Kosher salt
• ¼ White or black pepper
• 1 tbsp olive oil

In a bowl, beat the eggs with a plastic or wooden spoon or fork. You don’t have to mix the eggs for as long as in the previous recipe, just long enough to connect everything. Mix salt and pepper into scrambled eggs.

This is a very important part. Your pan needs to be big enough and nothing should stick to it. If you plan to make these eggs more often, we suggest investing in a non-stick pan.

Melt the butter in a pan over medium heat. The butter just needs to be melted, don’t wait too long because the butter will get a brown colour. Pour the eggs into the pan and now start the workout. Using a wooden or plastic fork, quickly stir the eggs in the pan, and with the other hand, shake the pan and mix the eggs in a quick and circular motion. So, mixing with a fork and mixing with a pan. This is a very important procedure because that way we know that the eggs will be fried even though they are creamy and liquid. 

Stop mixing the moment you see the edges start to form. Wait a few seconds and tilt the pan so that the top layer of the omelette folds over the bottom. Using a fork, lightly press the other end onto the one that was originally folded. This will glue the edges.

Once you’ve glued the edges, that’s it, done. Carefully transfer the eggs to a plate and enjoy.

4. Indian Masala Omelette

Indian cuisine has long been known for its spices. This is exactly the kind of omelette we will now prepare, where you will be able to fully enjoy the Indian spices. This omelette is suitable for both vegetarians and those intolerant to milk.

Ingredients needed to make Indian masala Omelette:

• 1 tbsp olive oil
• 1 crushed garlic
• 2 spring onions, chopped
• 1 medium tomato
• ½ green chilli
• 1 tbsp curry powder
• ½ tsp garam masala
• 2 eggs
• 1tbsp coriander

The preparation is as follows: fry the oil in a pan and add the chopped garlic, chopped spring onion, chopped tomato and green chilli. Cook everything together as long as the vegetables need to be soft and to boil all the water that the vegetable release. Add curry powder and garam masala to it. Bake for a few more minutes. Meanwhile, beat the eggs in a bowl and season with salt and pepper. Put the eggs in a pan with the vegetables and spices and swirl the pan until the eggs are cooked. Carefully turn the omelette over and bake for a few seconds, then transfer the omelette to a plate. That would be it. 

Enjoy your meal!

The post Egg omelette 4 ways!  appeared first on Smoothbook.

If you exercise once to three times a day, don’t worry, normal meals will help your body function normally. If these workouts are more frequent, you should commit to a proper diet so that your body can grow accordingly.

If you eat inappropriate foods, such as fast food, you will most likely feel tired. Fast food will only increase your pain, you will be irritated, dissatisfied, and the risk of injury increases.

It is very important to eat foods that are rich in energy and nutrients if you exercise. You’ve worn out your body, now it needs energy back.

And, of course, – liquid! By no means forget to ingest enough fluid, it is the foundation. Enough fluids will allow the muscles and body to function properly. When you exercise, your body loses a large amount of water. Which leads to dehydration.

Do you do cardio today? Or have you decided something else after all? Or do you not know at all what to do? Be sure to grab a gym appointment in a couple of clicks, and then grab some exercise ideas there!

What to eat on a Cardio day?

As with any exercise, if we eat healthy before exercise, we will perform that exercise better. So it is with cardio exercises.

First thing, your body loses calories even when you sleep. If you plan to exercise cardio in the morning, it is recommended to eat a snack full of carbs about 30 minutes before your workout. Make your snack 80 percent carbs, it won’t be as rich as breakfast, but it will quench your hunger while you train. If you exercise for over half an hour, it would be best to add protein so that your body can perform the task smoothly.

As for snacks, you can also eat an apple, banana, granola, some cheese or meat.

If you exercise cardio in the afternoon or evening, make a plan, and don’t forget to eat before your cardio workout. Eat protein and carbohydrates 2 to 3 hours before cardio training. You can eat whole-grain bread, fruits (e.g. apple, banana).

Be sure to follow your meals, eat 5 smaller meals a day, so your metabolism will speed up. If you don’t eat often throughout the day, your body will actually slow down your metabolism, which means fat will be more easily absorbed by the body.

Food Ideas 

• Roast chicken with vegetables and rice
• Omelet with avocado on integral toast
• Salmon with sweet potatoes
• Tuna sandwich with wholemeal bread
• Fruit
• LOTS OF LIQUIDS!

What to eat before training in general? Tips for building strength and for losing weight 

For building strength 

Food is often neglected before training, which leads to dizziness, lethargy, nausea, and the like. Your body is exhausted and you are in danger of injury. To avoid unpleasant consequences, ingest nutrients before exercising. You will gain strength and energy for better training, and it is recommended to eat carbohydrates, proteins, and fats.

Carbohydrate is energy. Carbohydrates use glycogen as a source of energy, which is converted into glucose. If the number of glycogen increases, you could train harder and longer, which will result in more muscle mass.

Protein is important for muscle tissue regeneration. Protein is a source of amino acids that help restore muscle mass.

Fats, but healthy fats are rich in omega-3 fatty acids. Fats will slow down digestion and thus ensure optimal blood glucose and insulin levels.

In addition to proper nutrition, it is important when you eat it. Approximately 30 minutes to 3 hours before training it is advisable to eat food. Timing is key!

It can be fruit, wholemeal pastry, oatmeal, eggs, avocado, protein shake, or easily digestible protein.

For losing weight 

The goal of the meal is to provide the body with fuel for the most optimal training. The ideal pre-workout food should be eaten up to 3 hours back. During these three hours, the body will digest food and give the body (muscles) energy. The best combination is carbohydrates, proteins, and fats before a workout if that workout is in the afternoon. It can be a turkey sandwich, integral pasta with turkey meat, baked potatoes and broccoli, peanut butter, etc.

Also, your diet should be adjusted to the part of the day you exercise. If you exercise in the morning, eat about 30 minutes before exercising. Eat light carbohydrates, such as boiled eggs, wholemeal toast with a slice of cheese, Greek yogurt with a little fruit. Avoid foods high in fat and fiber, it is difficult to digest.

What to eat after training in general? Tips for building strength and for losing weight

For building strength 

Post-workout food is like the last step of training. Without food after training we will not progress too much, our body will starve and will not be able to regenerate fast enough. But we think no one will skip food after a workout. The reason for this is increased appetite due to calorie deficit. You burned all the calories in your workout and now your body wants to make up for them. In addition to losing calories, you have also lost minerals and vitamins, which you also need to make up for.

The best foods for post-body training are proteins, carbohydrates, and fats.

Proteins in the diet are very important because they are inevitable for muscle regeneration. Eat about 20 to 40 grams of protein per meal (0.3 to 0.5 g of protein per kg of bodyweight if you are a beginner, and 1.5 g / kg of protein if you are an experienced exerciser).

Eat carbohydrates approximately 1.1 to 1.5g per kg, per day.

Examples of foods you can eat after a workout; dairy products, eggs, fish, carbs, meat, healthy fats.

For losing weight 

No matter if you want to lose weight or gain weight, a post-workout meal is very important. In the first 30 minutes after exercise, food is much needed by the body.

Foods you eat after weight loss training should include protein and carbohydrates. This can be, for example, low-fat milk, Greek yogurts, cheese like mozzarella, fruit like apples, etc. These are great post-workout snacks. In addition to snacks, you can consume a post-workout meal, ie shake, rice, boiled potatoes, chicken breast. Be careful not to process food on oil and similar fats.

Eat 1 to 2 grams of carbohydrates per kilogram of body weight per meal for weight loss.

The post The best menus for Cardio days appeared first on Smoothbook.

Vietnamese rolls are a dish made from pork, prawn, vegetables, and similar ingredients. They are usually served fresh, at room temperature, and are not fried or cooked outside. This dish is extremely popular in Vietnamese restaurants and seems to conquer the whole world.

The preparation of these famous and delicious rolls is simple. The rice paper is briefly dipped in water and placed on a dry surface. After one minute the rice paper will be soft and ready to roll.

Rice paper consists of rice and water. That is why it is suitable for people with celiac disease, vegans, and vegetarians.

Well, let’s get started with the preparation of spring rolls! We prepared 2 recipes for you and one of them is vegan!

Fresh Vietnamese rolls with vegetables

• 2 ounces rice vermicelli
• 8 rice papers
• 8 large shrimps – cleaned and cooked
• 1 1/3 tbs Thai basil – chopped
• 3 tbsp mint leaves – chopped
• 3 tbsp cilantro – chopped
• 2 lettuce leaves – chopped
• 4 tbsp fish sauce
• ¼ cup water
• 2 tbsp fresh lime juice
• 1 clove of garlic – minced
• ½ tsp garlic chili sauce
• 3 tbsp hoisin sauce
• 1 tsp peanuts – finely chopped

Heat the water in a medium pot and let it boil. Stir in the vermicelli rice and cook for about 3 to 5 minutes. It would be best to try so that the rice vermicelli would not overcook.

Fill a shallow bowl with water and dip the rice papers in it. Dip the paper for a second and take it out so it doesn’t overcook. Place the paper on a dry surface and start placing the groceries. First, put the shrimp, then a handful of rice vermicelli, mint, basil, lettuce, and cilantro. Leave a gap of about 3cm on each side so you can roll without your food falling out.

Then you will make the sauce. In a small bowl, combine the fish sauce, water, garlic, sugar, chili sauce, and lime juice. Then mix the hoisin sauce and peanuts in another small bowl. There you go.

Serve Vietnamese rolls on a dry surface with two sauces and enjoy!

Vegan Fresh Vietnamese rolls With Peanut Sauce

Spring rolls:

• 2 ounces rice vermicelli
• 1 tsp sesame oil
• ¼ tsp lettuce
• 1 cup red cabbage – thinly sliced
• 2 medium carrots – julienne strips
• 2 Persian cucumbers – thinly sliced
• 2 medium jalapenos – thinly sliced
• ¼ cup green onions – thinly sliced
• ¼ cup fresh mint – chopped
• 8 rice papers

Peanut sauce:

• 1/3 cup creamy peanut butter
• 2 tbsp tamari or soy sauce
• 2 tbsp maple syrup
• 1 tbsp sesame oil
• 2 cloves garlic – minced
• 2 to 3 tbsp water

Boil water in a bowl and add rice vermicelli. Cook for about 4 minutes, or until al dente. When they are cooked, drain them and put them back in the pot, season with sesame oil, salt, and stir.

The next step is to put the water on a shallow plate in which to dip the rice papers. Prepare all the ingredients for the filling; green onion, cilantro, and mint. When you dip the rice paper, put it aside and start filling it with the ingredients. The order of stacking the ingredients is not so important, it will end up in the stomach anyway.

Roll up your Vietnamese rolls like a burrito. Repeat until you have used up all the ingredients.

As for the peanut sauce, in a small bowl, mix the peanut butter, rice vinegar, tamari, maple syrup, sesame oil, and garlic. Add a little more water so that the sauce is not too thick. That’s it, the sauce is done, the rolls are done. Enjoy!

The post Vietnamese Rolls appeared first on Smoothbook.