healthyfood

Fitness diary #3

This week, I felt very bad. This had to do mostly with my hormones and with exams. This bad period affected my food intake but luckily, it was going better already near the end of the week.

Nutrition

Friday evening I went to a restaurant with my boyfriend for his dad’s birthday. I calculated everything in properly during the day, I didn’t eat too much and I had 1100 calories left. It was impossible to calculate everything. I had no idea which sauces were in the dishes. I didn’t worry about it too much. If I stayed within 1100 calories? I have no idea!
Saturday, everything went well. In the evening, I ate a scoop of ice cream at the Lokerse Feesten as a cheat of the day.
Sunday I wanted to start the day well with protein waffles but they failed so badly that I gave up. I had been tinkering for at least an hour to get the mixture off the waffle iron. After that, I just made a cheat day out of it because in the evening, we were having guests and it was hard to calculate my macros again.
Monday I started the day well but at night (you can guess it already), there was a party at my friends parents and I felt really bad that day. There was the second real cheat day!
Tuesday, breakfast were left overs from the day before and I didn’t even try to calculate because it was too hard. I still didn’t feel really good mentally, that’s why I decided that I wouldn’t be too hard on myself (yes you’re right, third cheat day)!
When I woke up on Wednesday, I finally felt better. I didn’t have a morning mood (like I have regularly) so that was a good start already. I calculated everything in and in the evening, I could even calculate an ice cream in (and that was also my only cheat)!
Thursday, my macros were perfect again. I have confidence in it again!

Training

Saturday I started over the beginner yoga challenge from Kino. Because I am a little bit more experienced now, I did four videos.
Monday, I went to the gym with my boyfriend. I always think it’s nice when I have a companion to go train. We did a full body workout and I had a sick pump in my arms! We were both sore the next day. Tuesday, I did day 5, 6, 7 and 8 of th beginner yoga challenge. I notice some good progress already in comparison with the first time I did the videos, yippie!

Life

Like I said before, I did very bad mentally at one moment this week. I had crying fits and after that I often binged. You can guess it already: I suffered from my hormones. Next to that, the studying is resenting to me but I don’t want to give up. Still I have to remind myself sometimes that life doesn’t consist of studying alone. I have to learn to not let it offend me so much.

fitnessdagboek31

Before and after my post workout shower

Goals next week

Next week I want to try to keep calm mentally. I noticed that yoga really helps me to controlF myself better in more difficult situations. I then think to myself ‘it’s not worth it to worry about it because that doesn’t take me anywhere’ and then I try to, in stead of fretting, think about something else.
I am going to try to stay within my macros but to me, my mental state is more important at the moment so I won’t worry about it too much if I don’t succeed for one day. I hope to go to the gym three times next week and to do yoga almost every day.

My week didn’t went very well but that means that next week can only go better! I go into the next week with a positive attitude!

Love,

Jana

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Recipe healthy chili con carne

This week I could chose what we ate for dinner for once. Although my family thinks differently about it, I think that heatlhy eating can be at least just as delicious. That’s why I chose a bit heatlhier variant of chili con carne. And you know what? My family even liked it! (except my dad but I think that’s just on principle, haha).

chili 2

The macros for one portion with one wrap are: 575kcal 37p/72c/14f

What do you need (for two persons)

  • 1 onion
  • 1 clove of garlic
  • 175 grams ground chicken
  • 2 teaspoons paprica powder
  • 1 teaspoon nutmeg
  • 1 teaspoon pili pili herbs
  • 200 grams kidney beans
  • Sambal (optional)
  • Wraps or couscous

How do you prepare it?

  1. Cut the onion and the tomatoes in pieces and press the garlic.
  2. Bake the onion and the garlic until they are starting to colour.
  3. Add the ground chicken, the paprica powder, the nutmeg and the pili pili herbs and bake the whole until the ground chicken is not pink anymore.
  4. Add the tomatoes, the kidney beans and the white beans.
  5. Let the chili stew for about half an hour. Stir from time to time
  6. Add pepper and salt to taste.
  7. Mix evertything well and put the lid on it.
  8. Serve the chili eventual with wraps or couscous. Personally, I think it’s most delicious with a wrap. If you want the chili a bit more spicy like me, put a bit of sambal on it.
  9. Enjoy!

Love,

Jana

How I stayed fit during the exams

Yesterday I finally went back to the gym. Of course I was a little scared that I would have lost some muscles but you know what? I could lift just as much weight at each excercise and it even went very fluently! Why that is, I explain you in this blogpost.

For me, exams go before everything. Still I try to stay healthy and to work on my fitness when I can. Because I stayed home and the gym isn’t around the corner, I only went three times in a month. So what did I do to stay fit?

I think the most important thing during the exams is eating healthy. Not only because I wouldn’t lose my shape I worked so hard for but also because I feel way better then. Your brain should better get the right nutrition as well. In the beginning of the exams, I tried not to track. My goal was to maintain my weight or lose a bit if I could. At first, I studied at my boyfriends and I was losing weight slowly but when I came home, it went wrong. At my home, they eat way unhealthier than at my boyfriends. That’s why I started gaining weight quiet fast and that’s not what I wanted. I decided to start tracking my food again. Like that I could join dinner without gaining weight and I just watched my food during the day. Tracking was also useful because I could lose a bit of weight before we go on our holiday because who doesn’t like looking good on holiday pictures? I mostly watched my calories and not my macros because exams are hard enough already.

Next to eating healthy, I also stayed active. For me it’s always a bit searching what kind of sports I will do during the exams. I love going to the gym but I can’t run because I have a bad knee. I train at home sometimes but I get tired of it quickly. In the gym there are way more possibilities of course. When I do a training at home, I also miss having a goal a bit. Like you could read in my previous blogpost, I practiced a lot of yoga. Next to that, I also swam a few times (my boyfriend has a pool). The last week of the exams I followed the POP Pilates workout calender from Cassey Ho (www.blogilates.com). I found this a lot nicer than the normal trainings I do at home. If I had discovered the calender a bit earlier, I would probably have done mainly POP Pilates during the exams. Luckily I was able to go to the gym three times on days I had an exam in the morning. After an exam it’s always time to relax for me! By not neglecting my fitness completely, I was able to maintain my strength.

gezond eten

Staying fit during the exams isn’t always easy but it isn’t super hard either. It’s mostly important to find a good balance. There were a lot of days I didn’t do anything. I did yoga almost every day but working out not very often. When I had the time and I wasn’t too tired, I still tried to do a workout. Healthy eating isn’t always easy because I used to eat a lot whenever I had stress. Luckily I broke off that habit a bit already. Of course I want to say ‘fuck it’ during the exams and just eat what I want but I know now that that’s not what will make me happy. Some weeks I ate a little unhealthier and some weeks I ate very healthy and I am satisfied with that. During the exams, not everything needs to go perfectly but I think it’s important that I watch my health a bit. No one wants to be sick or tired all the time during the exams, right?

To conclude I can say that I find it important to find a balance between staying healthy but not to obsess about it too much so you can focus mainly on your exams. By training now and then and eating heathy, I feel better and that’s why I didn’t lose my strength as well.

Love,

Jana

Healthy sweet ice coffee

With the warm weather I sometimes need something cold. That’s why I make ice coffee sometimes. Delicious and low in calories! In this blogpost I share the super simple recipe with you.

Macros for one cup: 94kcal 10c/3f/7p

What do you need? (For 1 person) 

  • 1 ice tube tray (for 6 ice tubes)
  • 1 big espresso
  • 1 cup of milk
  • Stevia fluid

How do you make it?

  1. Put the espresso in the ice tube tray. Let everything cool down and put the ice tubes in the freezer.
  2. When the ice cubes are frozen, put them in a big cup.
  3. Pour the milk over the ice cubes.
  4. Put 4 drops of stevia in the milk (I prefer my ice coffee very sweet but of course you can put less or more stevia in it).
  5. Wait a moment until the ice cubes have melted a little bit and drink up! When I finished my ice coffee and my ice cubes are not fully melted yet, I put milk in it again so I can drink 2 ice coffees.

I hope you find it delicious!

Love,

Jana

Pineapple cashew protein smoothie

In this blogpost I will teach you how to make a pineapple cashew smoothie. I came up with the recipe myself. It is very easy and quick. I mostly eat it as a snack but you can also take it for breakfast.

What do you need?

  • 250ml (8.5 oz) cashew milk (I used the one from Alpro)
  • 125 grams (4.5 oz) of frozen pineapple pieces
  • 25 grams (1 scoop) vanilla protein powder (do you want more information on which you can use best? Send me a message!)

cashewmelk

How do you make it?

  • Put everything in the blender

Well, that’s it. I told you it was easy, right? If you want it to be less thick/more fluid, you can add some more cashew milk. Hopefully you like too!

Love,

Jana

Healthy breakfast: oats with apple compote and egg whites

In this post, I am going to teach you to make one of my favourite breakfasts. It is very easy and it doesn’t take much time. You can also make it for more than one day and microwave it.

What do you need?

  • 125 grams apple compote
  • 4 egg whites
  • 40 grams oats

You can adust the quantites very easily.

How do you make it?

  1. mix all the ingredients
  2. Put some olive oil or coconut oil into the frying pan.
  3. Put the mix in the pan and stir from time to time. If everything becomes a little more brown, it’s done.
  4. I like to add a bit of cinnamon for taste.

I hope you like it as much as I do!

Love,

Jana

Healthy recipe: Tortilla with chicken and Mexican greens mix

Today the first healthy recipe with chicken. Tortilla with chicken and Mexican greens mix. A very useful recipe for when you don’t have much time and you can also make it for more days very easily, like I do sometimes to spare some time.
What do you need? (Recipe for 2 people)
  • 200 grams (7 oz) chicken
  • 400 grams (14 oz) Mexican greens from Albert Heijn (you can make this yourself but it will take some more time. The mix contains leek, French beans, kidney beans, corn, red pepper and white cabbage)
  • Tortillas

2016-11-15_10-43-401.jpg

How do you make it?

  • Slice the chicken.
  • Put some olive oil in a frying pan (much healthier than butter).
  • Cook the chicken until it’s not pink on the outside anymore. You can add some chicken herbs if you want to.
  • Add the greens mix, put the stove lower and put a cover on the frying pan. Stir from time to time. When the greens mix shrank enough, it’s ready.
  • Take a tortilla and serve! I always add some soy sauce but don’t take too much because it has a strong taste!

I hope you like it. Let me know if you would make it!

~Jana

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