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Prague Health & Fitness Meetup

Having moved to Prague a month ago I miss my personal training clients and my health community that I created back in the UK.

Meetup app worked for me in the past and therefore I have decided to set up Prague Health & Fitness Meetup.

So, if you are based in Prague and you are looking to meet new people, make like-minded friends and have fun, join me!

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Banana Chocolate Brownie

This is the kind of recipe you want to remember when you end up with several overly-ripe bananas. It is so simple, yet really yummy! And it is sugar free and dairy free!

 

Ingredients:

  • 3 ripe bananas
  • 2 medium eggs
  • 1 scoop of shake / oat apple fiber / beta heart powder
  • 2 tbsp cocoa powder
  • 2 tbsp coconut flower

 

 

Directions:

  1. Preheat the oven to 180°C.
  2. Mash bananas in a bowl.
  3. Add a school of shake / oat apple fiber / beta heart powder.
  4. Add 2 eggs and mix everything together.
  5. Add cocoa powder and coconut flower and mix well.
  6. Put a baking paper in a baking tray and spread the mixture evenly.
  7. Bake at 180°C for 30mins.

Enjoy!

Running in Prague 6

On Sunday I was brave enough to get dressed in this breezy weather and go for a late morning run with my husband. It was my first run this year and the first run in few months. And I survived!

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We live in Prague 6 close to Šárecké údolí which is a lovely nature reserve where we often go for a walk with our dog. This time we decided to go for a run around Džbán lake. I wanted to show my husband the track that I walked with the dog a week ago.

You can access it from many places – walking from Červený vrch, by bus (Divoká Šárka), by tram (Džbán / Divoká Šárka) or even walking distance from metro Nádraží Veleslavín.

This track offers you a nice run on a side walk all the way, so it is a perfect place in autumn and winter where you would get muddy if you were to run off the main roads. There is a bit of down-hill and up hill-runs and beautiful views all around.

It is a favourite spots for locals all year around, pretty much no matter the weather, so it can get a bit busy, however the path is wide enough for you to find our way through. However, I would say the most busy times there are Saturdays and Sundays after lunch when families go for a stroll after a heavy meal.

We ran from our house through residential area before connecting to the main route, so in total it was 7km, I would say without the bit from and back to our house it is about 5km.

I usually do not like to run more than 5km, but it is a really nice route and I am sure I will run it more often.

Do you have any tips for running routes in Prague? Leave a comment below!

When it gets busy

We all know that sometimes it is simply not that easy to stick to our healthy lifestyle, simply life gets in the way – we are busy, we are stressed so we comfort eat etc. That can happen to anyone and there is no need to beat yourself about it.

Past two months have been really hectic, and also a bit stressful for me. You might have noticed I have been a bit quite. Well, the reason being we decided to move out of the UK and move to the Czech Republic where I originally come from. Therefore in December while I was still training my clients I was also organizing the movie, packing etc. To be honest in December I probably exercised only on a couple of occasions with my clients. I am always so grateful for having my dog because she gets me out and about, but because she got spayed in December she was not allowed to do any long walks, especially off lead walks, which meant less walking for me. Let’s face it, December was a very lazy month with way too much cakes and ice cream for me. However, I enjoyed myself.

Early January I moved to Prague and January was completely manic, especially because my husband still had some work engagements back in the UK, so I spent probably 6 days in total with my husband in January.

We moved from a house to a flat which seemed a bit challenging at first as we have an 8 months old staffy girl. In the house, we would just let her in the garden when she needs a wee, in a flat it means for me to get dressed anytime she wants to do her business, and boy she drinks and wees a lot.

Our dog is very energetic and I wanted to make the change from a house to a flat as pleasant as possible for her. Therefore I decided to do long walks with her. And those walks really helped me as well. It is not just about strict diet, actually nutrition should be fun, not strict, and about going to the gym, it is mainly about natural movement.

I get to walk several kilometers a day, even on days when I am at work. On days off I always choose a new park in Prague I take my dog to, so we spend probably up to 3 hours outside. I am also lucky I have a Nature Reserve right behind my house, so even short walks can be fun – we walk up and down the hills in a forest. And on work days when my husband is away I actually take my dog with me to the office. Which means I get up around 6 to give her 20 – 30 mins walk. Then we go to work and we usually get off the tram 2 – 3 stops early so she gets another 30 mins walk before we get to the office. During the day I take her out several times, and sometimes we go home on foot, which is about 1 hour. And I do not even count in all the steps I make in the office as I do not carry my phone with me all the time, perhaps I should get a fit bit.

All I’m trying to say it is mainly about the small things that we can do on daily basis – when you go to work get off the bus or the tram two stops early. When you are in the office, take 10 mins to go out and walk. During the weekends take your family for a walk to a park.

2 Simple Desserts to Warm You Up

It’s getting more and more chilly, and in this kind of weather it is good to have some simple recipes to satisfy your craving. These two recipes are suitable as breakfast, snack or dessert.

Both recipes are refined sugar free and lactose free, however they contain eggs.

 

Mug cake

Ingredients:

  • 1 egg
  • 2 tbsp sunflower oil
  • 1 tbsp coconut flower
  • 1 tbsp ground almonds
  • 1 tbsp cocoa powder
  • pinch of baking powder
  • Optional: maple / carob/ date syrup if you got a sweet tooth

Directions:

  1. Crack an egg into a mug and whisk it with a fork.
  2. Add sunflower oil and mix together.
  3. Add coconut flower, ground almonds, cocoa powder and baking powder in the mug and mix everything together to get a doughy texture.
  4. Put in a microwave on HIGH for 2mins.
  5. Once done you can add some fruits on top. Enjoy!

 

Scrambled egg white with banana

This recipe was inspired by one of my FAB in 8 weeks clients. 

Ingredients:

  • 1 ripe banana
  • Egg white from 1 egg
  • 1tsp coconut oil
  • Pinch of cinnamon
  • Optional: nuts, fruits etc.

Directions:

  1. Heat a pan with coconut oil.
  2. Cut the banana into pieces and add to the pan.
  3. Add a bit of cinnamon. Optionally add chopped nuts.
  4. Once banana is nice and soft add the egg white and mix till you have mushy texture.
  5. Serve on its own or with some nuts / fruits. Enjoy!

 

 

Time to Embrace Your Body

Have you realised that #summerbodyready season has just finished and you already have to get #thelittleblackdressbodyready? Have you had a moment when you looked in a mirror and you thought your body was simply not ready for anything?

I think we all had that moment at least once in our life, some of us have it several times a week, and some even every day. Did you know that 91% of women and about 40% of men are not satisfied with their bodies?

The pressure of society and media is so big that it makes us believe that our bodies are never perfect. I must admit I get those moments when I feel like this and that could and should look better. However, it is important to be able to snap ourselves out of it for several reasons.

  • We pretty much got our body to look the way it is right now.
  • If you do not love your body now you cannot change it and trust me, losing weight will not help you to love yourself more.
  • There is always someone listening. If you do negative self-talk your children will pick up on it.
  • Skinny does not mean healthy. Health is not determined by a clothes size or by a number on your scale.

I am 100% for being healthy and physically active, but that does not equal having peachy but and being size 6. It is time to embrace your body, be grateful for your able body and if you want to change anything, do it for the right reason. Embrace your body and take care of your body, it is the only place you have to live in. Do not abuse your body just for the sake of being able to post a before and after weight loss photo.

We should think positively about our bodies. Body Positive Movement is a movement that encourages people to adopt more forgiving and affirming attitudes towards their bodies, with the goal of improving overall health and well-being. And that is something we have to remember – our goal should be improvement of our overall health and well-being.

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Raw Carrot Cake

Last week was the first time I attempted to make a raw carrot cake and I was so please how it turned out. I love normal carrot cake, so I had high expectations from the raw version. I was also a bit nervous as it was 2 layers of base and 2 layers of cream. But I was very pleased with the results and the guest we had over for dinner that night loved it too.

 

INGREDIENTS

For the base:

  • 2 grated carrots
  • 150g ground hazelnuts
  • 100g chopped walnuts
  • 100g ground almond
  • Handful of pitted dates
  • Handful of figs (or prunes)
  • 2 tbsp carob / maple /date syrup
  • 1 tbsp goji berries
  • 2 tsp vanilla extract
  • 2 tsp ground cinnamon
  • 1/2 cup melted coconut oil

For the cream layer:

  • 500g cashew nuts soaked over night
  • Juice from 2 lemons
  • 2 tbsp carob / maple / date syrup
  • 1 tsp vanilla extract
  • Lemon zest from 1 lemon
  • 2 tbsp melted coconut oil
  • 2 tbsp almond milk

 

 

Note: I do not have a food processor so I use my Nutribullet for all the blending. So, either a blender or a food processor are both ok to use. 

DIRECTIONS

  1. Melt the coconut oil in a microwave.
  2. Put the grated carrots and goji berries in a big bowl and mix it with ground cinnamon.
  3. Put ground almonds, ground hazelnuts, chopped walnuts, pitted dates, figs, vanilla extract and coconut oil in a blender and blend till everything is nicely mixed together.
    Note: If your blender is too small just mix half of everything first and then the other half.
  4. Put the mixture in a bowl and mix it with the carrots, goji berries and cinnamon.
  5. Put half of the mixture in a round cake form, push the mixture evenly into the form. Then cut a baking paper into a circle shape of a size of the cake form and place it on the first layer. Put the remaining mixture of the baking paper and push into the form and make it even.
  6. Place the cake form in a freezer for 1 hour.
  7. Put all the ingredients for the cream layer in a blender and blend until smooth.
    Note: If it is not getting smooth because it is too dry just add a bit more of any of the wet ingredients- almond milk, melted coconut oil, lemon juice etc.
  8. When time is up take the cake form with the base out of the freezer and take the upper base layer out of the form.
  9. Pour half of the cream into the cake form on top of the base and spread evenly.
  10. Place the second base layer on the cream and slightly push down till you see a bit of cream coming out on the sides of the base.
  11. Pour the rest of the cream on top and spread evenly.
  12. Decorate with some chopped walnuts on top.
  13. Place in the freezer for 2-3 hours.
  14. Take out of the freezer 1 hour before serving and place it in the fridge. If you intend to server in less than an hour you can even leave it outside.

Tip: The flavors combine even better if you leave the cake to rest over night. In that case put in the freezer for 3 hours and then place in the fridge overnight. 

 

Raw Chocolate Hazelnut Fudge

Do you have a sweet tooth? Do you like nuts? Do you like chocolate? Do you like Nutella? Then you will love this dessert! It is simple, fast and delicious!

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INGREDIENTS:

  • 100g ground almonds
  • 100g ground hazelnuts
  • 50g cashew nuts
  • 4 tbsp cocoa powder
  • 1 tbsp cacao nibs
  • 1 tsp vanilla extract
  • 4 tbsp carob / date / maple syrup
  • 100ml coconut oil melted
  • chopped hazelnuts and chopped almonds for decoration
  • Cacao nibs for decoration

Note: You can get whole nuts and ground them at home. I prefer to buy ground nuts as it just makes things easier.

DIRECTIONS:

  1. Melt the coconut oil in a microwave.
  2. Put almonds, hazelnuts and cashew nuts in a blender / food processor and blend all together.
  3. Add the cacao nibs, cocoa powder, vanilla extract, carob syrup and melted coconut oil in a blender and blend till everything mixes together.
  4. Line a tray/ dish with a baking paper or a foil.
  5. Pour the mixture into the dish and spread out and smooth the top.
  6. Decorate with chopped hazelnuts and chopped almonds and cacao nibs.
  7. Place in a fridge for 30mins, or in a freezer for 15 mins.
  8. Remove from the dish and cut into squares.

    Enjoy!

  9. Raw chocolate hazelnut fudge

Intermittent Fasting – Continuation 

I said I would get back to Intermittent Fasting and I’m glad I can say I managed to do so.

Morning was relatively easy as I got up late and then made myself busy by moving furniture around the house as I was moving my office and my husband’s office to different rooms.

I had my first meal around 12.15pm. I had a shake – Herbalife chocolate shake with almond milk and some oats. 


My second meal was around 3.30pm. I had two slices of granary toast, 3 fried eggs and chicken breast pieces. It looked and smelled so good that I forgot to take a picture. 

Anyway, looks like I’m back on track. I think following posts about my fasting will be rather random than daily just to share the interesting stuff I come across. However feel free to get in touch to ask questions or share your own experience! 

From Fasting to a Feast

I was a bit quiet for few days as I was on holiday. Fasting turned into a feast.

Having had an overnight flight on Thursday night was hard. I did not get much sleep at the airport and being awake but not eating anything was not good. I had stomach crumps, perhaps also due to sitting more rather than laying down. However I pushed through and did not give up. We arrived to our hotel around 9am on Friday and I waited till 10am to have breakfast, my body simply needed it. And that is when the fasting stopped.

I think there is nothing wrong with allowing ourselves a bit of leeway sometimes, as long as we know that it is just for a short period of time and it is not the norm.

 

I truly enjoyed all the amazing food in Spain. I must say most of it was actually very healthy, especially as the local specialty was spinach in all sorts of shapes and forms. However I admit I had quite a lot of coffee and cakes and last weekend I ate more ice-cream than in the last 10 months. But I enjoyed it! And that is what matters! It is important to feel good about what you eat! There is no point in eating a cake and feeling sh** about it.

My fasting is to recommence from Tuesday night 8pm. So watch out for my next blog post on Wednesday evening.