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If you want to have a healthy body, including bones, muscles, skin, brain, immune system, nerve system and all other cells in your body, it’s important to include in your diet an adequate amount of micronutrients and macronutrients. 

While the macronutrients are mainly carbohydrates, proteins and fats, the micronutrients group includes vitamins and minerals. This week I would like to focus on the role of micronutrients in your health, with a focus on Vitamins. Hence I will share with you some important facts about micronutrients, including what they are, their purpose, what vitamins should you include in your diet, where to find these and how to make sure you are consuming enough.

If last week I gave you some tips on how you can tweak your training around your menstrual cycle, this week I want to talk to you about your diet during this time. If you are suffering from abdominal pains, cramps, bloating, mood swings or headaches while on your menstrual cycle, I have a good news. There are a few things you can change in your diet to relief these symptoms.

You first instinct during your period would probably be to crawl under a blanket and take a long nap. It’s one of those moments when you feel low on energy, in a crapy mood and probably the last thing you want to hear is that you should go to the gym. 

Believe it or not, exercising during your menstrual cycle can actually help you to ease the cramps and to feel less bloated. Hence in this article I would like to share with you some of the benefits you will get if you work out during your period and some do’s and dont’s when it comes to exercising.

After your workouts, you might feel the need to release the muscle tightness, which usually appears due to bad posture during your workouts, overworking one of your body parts, or just because you have overdone it in general. 

One way to release the tension is through massaging the muscles that have developed a tight spot. By massaging your muscles, you will increase the blood flow to the muscle and you will be able to recover faster. As it can be quite expensive to go for a professional massage every time you feel muscle tightness and self-massaging can be difficult, I recommend using a foam roller.

Overeating or binge eating is something we all have dealt or are still struggling with. Weather you get a large food portion at the restaurant and you feel like you have to finish it or you can’t stop snaking while you watch a movie, there is a reason behind why you can’t stop overeating.

In most of the cases you will feel guilty after you eat so much and you will blame yourself for not being able to resist the food temptations. My recommendation is to stop the negative thoughts and before you look for strategies to stop overeating, to understand the reasons behind your eating habits.

Muscle soreness is something you would feel no matter if you are a beginner or an athlete. If you are working out hard and you push yourself to become stronger, you will experience muscle soreness.

Being consistent with your work out plan is not the easiest thing to do. Even if you have set a goal to lose weight by a certain date, or you have vowed that you will actually go 4 times a week to the gym from now on, sometimes this won’t be enough to motivate you to go through with your training plan.

You’ve tried different diets, went to cardio classes, tried working out using weights, however you keep finding yourself in the never-ending cycle of hard work, lack of results and discouragement and frustration. As a result, you either keep looking for the “perfect” mix between a workout and diet plan or most often you will quit the hard work.

If you are looking for a new breakfast option, I recommend starting your day with this delicious and easy to make veggie frittata. It will take you 30 minutes to make it and you can experiment with this recipe by adding your favourite veggies. And if you don’t have enough time to make it in the morning, you can also bake it the evening before and have a cold or reheated slice in the morning. Here’s what you need for this veggie frittata:

There are some side effects that can come along with starting a new workout routine, no matter if you are at a beginner level or more advanced. While you might see just the negative side effects I am here to assure you that most of these are or can be transformed into positive ones’. 

The most important thing to know is that all these side effects are normal and you are not doing something wrong while working out. In this article I will talk about some of the side effects you will experience while training and I will give you some tips to help you overcome these situations.

This carrot and cauliflower soup recipe is vegan, gluten-free and full of spices. It’s a delicious and easy recipe which will warm your body and soul. Best of all this soup will contribute to your daily recommended veggie serving. Here’s what you need to make it:

You’ve probably been to your gym and you have seen others working out with resistance bands. You might have already used these in different classes. But are you aware of the benefits you can get when using the resistance band while exercising? 

Some believe that these should be used only for stretching. Others say that these are great for improving your strength if you are a beginner and you don’t want to use weights yet. While there is some truth in these opinions, there is more to these bands than you might think.

There are huge benefits of using resistance bands for stretching, low resistance, physical therapy and for injuries and you will shortly find out that these workouts can actually challenge you and can be heavy duty.

You keep hearing that the best time to work out is in the morning and that every successful person in this world wakes up before everyone else and they spend the first few hours of the day working out. While for some the early schedule works, for others it’s not as easy to hop out of bed and pop by the gym before work. If you are a part of the second category, here a few benefits you can enjoy when exercising in the evening:

If you are looking for a healthy and easy to cook Friday night dinner, then you need to try this Beef Steak and Broccoli recipe. This delicious and nourishing meal it’s perfect for those evenings when you want to cook something quickly, without sacrificing the flavour. I would also say it’s a meal for your soul, as it’s comforting and it will definitely make you feel good. Here’s what you need for this beef steak recipe …

Skipping rope workouts have become more and more popular in the past few years. You might associate this training with children games or maybe with a workout for athletes. In reality jumping rope can do more for you than the same time you would spend jogging. 

The main advantage of this training is that you can do it at any fitness level. Not to mention that it helps you improve your strength, endurance and speed and it’s great for losing weight as well.

Mindful eating is a concept that is not practiced or considered by many people. If you wonder why … just because we leave in a stressful, multi-tasking, on the run environment. For many of us, taking a 20 minutes’ break from everything and having a quiet lunch is not a priority. Little do we know that eating while watch TV, working on a report at the office or while we run to get the kids from school, can lead to unhealthy eating habits and even health problems.

In this article, I want explain to you why you should eat mindfully and I will give you some tips on how to start.

You need to try this heart-warming vegan soup: it only takes 30 minutes to make it, it is packed with nutrients, it fills you up quickly and it's delicious. The best part is that this Italian vegetable soup will contribute to your daily recommended veggie serving and you will also get all the fibbers you need from the chickpeas / beans. Here’s what you need to make it:

If you are a fan of HIIT (high-intensity interval training), you have probably heard about Tabata Training as well. This type of workout will get your heart rate up in a short period of time and it will help you burn more calories during and after the workout in comparison with other type of training. It will also help you build endurance and it will get you into shape. 

Like in the case of HIIT workout, you need to follow a work-to-rest ratio in Tabata Training to get the results you are looking for. For this type of workout, you will perform an exercise for 20 seconds at a high intensity and you will rest for 10 seconds.

If you haven’t had a Buddha Bowl until now, get ready to find your new favourite lunch dish. Besides being a colourful, fun and creative food, Budda Bowl is also delicious, full of veggies, proteins, grains and nutrients. Moreover, one of the reasons why this type of dish became so popular is the fact that it’s so easy and quick to prepare. Here’s a delicious recipe for a Mediterranean version of the Buddha Bowl. 

If you want to stick to your nutrition plan and your workout routines and if you actually want to get positive results, you should create healthy habits instead of restrictions. When you focus on what you shouldn't do instead of what you should, or you focus only on negative thoughts you actually start to believe that it will be impossible to get a healthy lifestyle. 

So, stop nagging and stop being negative if you want positive things to start happening. Easier said than done, but you can start by checking this blog article where I talk about the healthy
habits which you should include into your life to help you change the way you think.