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With previous Faceboook post probably you have noticed that I was forced to try gluten and lactose free diet. 


For couple of weeks (or even months) I've been feeling bad. Always bloated, with water retention, with huge problems with indigestion. For a person who works in fitness industry (but as well as for any other person!) this was a nightmare. Imagine coming on a class and your instructor have a belly like a 3 month pregnant woman! ;)

I started to look for some reason of that and accidentaly saw that at Stratford they make allergic tests. I took one of them and the results were obvious: highly intolerance for wheat gluten, intolerance for dairy (milk, yoghurt, cheese), yeast, leek, onion and chive. 
The only think to do for now is just to try avoid those products.

my test's results

But what is exactly a problem with intolerance of gluten and lactose? 

  
Gluten is a protein from wheat, rye and barley. 
Some people tolerate it good, some can't have anyting with gluten (one who suffers from celiac disease) and others have gluten sensivity. I am in the third group. 

If you experience bloating, pain in your joints and bones, 'chicken skin' in the back of your arms, dizzines, chronic fatique, you might suffer from the same condition as I. 

With dairy intolerance is even eeasie to explain. Most of the people has very little lactaze enzym which digest lactose, sugar from milk. But there is group of people who tolerate it even worse than others and  after consuming milk products they get bloated, sometimes diorrhoea, winds and stomach pains.


Luckily nowadays we have lots of gluten and diary free products. Not mentioning all the natural ones like vegetables, fruits, meat and fishes. However, I love yoghurts and kefir and there were always the best snack for me, so I will have to look for some other snacking choices..

even with gluten and lactose intolerance, you can still eat lots of food, just be creative!

If you also can't consume gluten (in my case only from wheat) and diary, you can still have:
* gluten free oats
* pure whey protein with little carbs in it (the less carbs - the less lactose in it)
* rice
* lentils 
* groats
* coconut, hazelnut, almond milk
* vegetables
* fruits
* starchy vegetables like potatoes, sweet potatoes and so on
* eggs 
* soups (watch out for ready ones, they are often with flour)
* pastries from sesame, oats, rye or buckwheat flour
* nuts and peanut butters
* rice and corn cakes 

story of my life! cottage cheese I miss you!

Stay away from:
* bread, rolls
* yoghurts, creams
* souces
* cheeses
* tortillas
* crispbread
* cookies, muffins and pastries
* beer (contain gluten!)
* pastas 
* supplements like gainers (they have lots of carbs, with lactose included)

now we can find a big range of gluten and lactose free products! ufff!

Diet spaghetti

diet spaghetti - half of calories, full of good carbs and protein

Today I tried to prepare diet spaghetti :) How I turn that dish into healthier option? I used sphagetti squash instead of regular pasta.
As I mentioned in previous post, I have a little winter squash obsession those days. Checking out spaghetti squash was next on my kitchen wish list.

raw spaghetti squash

How to prepare diet spaghetti?

half squash and take out seeds (use spoon)

Half squash and take out seeds.
Put two halves on baking paper and make some holes with knife.

put squash on baking paper and make little holes with knife

Bake 30-40 minutes in max temperature in the oven until squash is soft.

inside of prepared squash goes very easy out, you need only fork

In a meantime prepare meat. I used extra lean pork meat (less than 5% fat). I basically fry it on a teflon pan with garlic, thyme, salt and pepper. 
Then I added canned tomatoes and lots of tomato puree. I boiled everything together until I got great souse consistency.

half of calories, yummy taste

Serve spaghetti squash with meat in tomato souse or serve half of regular pasta portion and fill the dish with squash.
Enjoy your low carb dish! :)

Eat your veggies

broccoli mousse

Struggling with eating enough veggies? Make yourself a soup! I have already written how good soups are in term of your PH balance here.

broccoli mouse soup with chunk of chicken

I used boulion I made last time. I simply frozen part of it and defrost during the night. I added little more water, then chopped broccoli head, parsnip and carrot and boil everything together.

mix your veggies

After 20 minutes I mixed everything together, add spices (salt, pepper, garlic) and spoon of greek yoghurt and Philadelphia light.

add some greek yoghurt for better consistency

I will eat that soup with chicken chunks, but you can served it with pasty. 

good dish for cold autumn days

Easy, quick, healthy and delicious :)

Hello squash!

If it comes to food choices, go for seasonal vegetables and fruits. Late autumn is perfect time for wonderful squashes and tasty brussels sprouts.

my little squash collection ;)

For recent weeks I try different types of winter squashes. Rich in beta caroten, vitamins and minerals, squashes are perfect way to add some variation for your diet. 

My personal favourite is kabocha squash which I chop and boil. The great thing about kabocha is that you can eat it with the skin, so it means less work for you. 35kcal per 100g and  8.2g carbs makes kabocha a perfect source of carbohydrates :)
Another favourite is butternut squash, but its preparation takes a little more time.
I can wait to check out spaghetti squash!

an inside of spaghetti squash

Kale chips

crispy, salty, healthy snack

Want some salty and spicy snack? Try super easy and healthy kale chips.

Kale is green veggie full of iron, with characteristic curly leaves. It contains lots of iron, beta caroten, vitamin K and C. In 100g it has only 28 kcal.

How to prepare chips from kale?

Wash and dry kale leaves and tear them into medium size pieces (I used packed, already washed kale).

Warm up oven til 200 degrees.

put kale on baking paper, spray a little oil on it and season

Put kale on a baking pan and spray oil on it, then season with salt and pepper (or chili).

bake for 30-40 minutes in 200 degrees

Bake for about 30 minutes until kale is crispy. 

done :)

Enjoy! :)

Food heaven - Whole Foods

Yesterday's forenoon I spent at Whole Foods Kensington, the biggest organic shop in London.

organic fruits and vegetables - so many different ones!

It has 3 floors full of funcy food, organic, natural, with no sugar.. and so on. A heaven for somebody like me :)

spiecies and lentils section

special chilled room with different types of cheeses

Whole Foods has also great salad section where you can compose your own dish and eat it upstaris. 

happy me and happy belly with yummy food

I had beef and vegetables for lunch, this beef was really tasty!

my shopping listed above

My basket:
* sprouted wheat bread
* rye and oat soft tortillas
* linnseed (flaxseed)
* pumpkin puree (great for baking, flour replacement)
* pear and apple puree
* no fat natural cottage cheese
* sprouts
* no fat Greek yoghurt
* wheat bran

Norwegian method

As you are visiting my blog often, you might notice that I add 'Norwegian method' section in the right side of my blog. I wanted to mark this type of training specific, since I am convinced that this is the secret for lean body.
 

What is a Norwegian method?

Norwegian method is a system of training which is a result of my own experience with training and dieting. 

 My history: I have trained for 6 years (with 1 year break in between), check all the diets and forms of activity. I become fit, but not as fit as I wanted. I acted without any reasonable plan, just doing things spontaneously. I was always eating healthy, but I didn't control my portions. And the results weren't satisfying for me.

After almost 2 years in Norway I reversed my knowledge about training methods, eating and perceiving my own body. I've lost my insecurity and started to train for my real pleasure and healthy body, not only to get a lower number one the scale. 

That is how I came out with Norwegian method - all of my hitherto knowledge packed in a own watchword. 

Trainings:

To burn fat, you not only have to exercise. You have to do it wise. 

My training is composed by two types of activities - cardio (exercises which rises your hart rate by running, jumping, cross training, going on aerobic classes etc.) and strength training  (where you lift weights/using machines at the gym and working directly with your muscles growth).

* Lifting weights/gym training

First component of Norwegian method is strength training. The one when you worked directly with your muscles - you are building them and strengthen them. 

 

Why build something if you actually want to loose weight? Because those muscles tissues will burn calories for you once you stop training and only by adding muscles you can really re-shape your body (have a round butt, tight arms and flat belly).


There are different methods of doing gym training - one where your working on each body part at one session (circuit training, good for beginners) and split trainings, where on one session you work on two or three muscles groups (like back and biceps on one day and chest and triceps on the other). Type of gym training are always matched with person's fitness level.

My sample 3 split is:
* back/biceps/abs
* chest/triceps/shoulders
* legs/calve

 


* Cardio activities


By running on treadmill, you doing a great thing for your hart, but not necessarily loosing fat. Long lasting, aggressive cardio training releasess lots of stress horomon for your body - cortisol. It will stop you fatburn progress. What is more, your burning calories stops exactly at the moment you stop your activity. And thirdly, it takes lots of time to run 10km.
By going on aerobic classes, you will increase your activity and fitness level, but unless you're not pushing yourself harder, your body will adapt to this kind of activity.

benefits of High Intensive Interval Training

That is why I prefer High Intensity Interval Training. It is short (no longer than 30 minutes) and increases you after workout burn of calories (what means that your body works looong way after you stopped training).
It consist of warm up and high and low intervals where you're going on your 80-95% heart rate max and then rest on low intervals. I am fan of 1minute x 1minute intervals, but there are many versions of it. 
You can do HIIT training on treadmill, outdoors, by doing exercises like burpees, walking lunges etc. There are countless possibilities.

variation in training is a key to success

Of course doing other form of activities which weren't mentioned here are good - unless you're moving and burning calories, but my point was to pick 2 which have the best fat burn effect and are the quickest to perform. 
With smart training you don't have to spent hours at the gym, believe me.

Recommended training: 3 weights sessions and 2 cardio sessions

Diet:

I actually don't like the word 'dieting' since for me it is a lifestyle, type of eating which I am doing on a daily basic. The more you know about food and it benefits, the more flexible you can be in your diet. 

The rule is simple: in order to lose weight, you have to create a deficit. You have to consume a little less then your body needs. By word 'a little' I mean deficit of 200-300 calories, not more. We don't want to put our bodies into starvation mode when it stopped fatlose due to protection priorities, we also don't want to slower metabolism, in fact - conversely, we want to build fat burning machine.
We have to know how much calories we can cosume on a daily basic and later on plan our meals.

I am a fan of often, small s(I eat round 6 of them), but recent studies shows that it really doesn't matter if you eat 3,4 or 6 meals. Daily macros intake is crucial here. So, for them who prefer bigger meals, there is still a hope ;)

There are 3 types of nutrients you can consume:

* Carbohydrates, which gives your body energy. 
There are 2 types of carbs: slow and fast. Slow carbs gives you energy gradually, fast will do it quciker, btu for a shorther period of time. 
Types of slow carbs: brown rice, whole meal pasta, spelt tortillas, sweet potatoes, yams, grains, quinoa, vegetables
Types of quick carbs: rice cakes, white rice, cuscus, fruits

When? I do believe that it is wise to eat your carbs mostly for breakfast, before and after workouts.

* Protein, which builds your muscles 
I belive that protein rich diet is crucial for strong and lean body. Protein gives your body blocks for recomposing your body.
Good protein sources: lean poultry, lean pork meat, fishes, dairy, seafood, protein powders
I recommend having a source of protein in each meal.

* Fats, which helps your body to digest and increases absorption of vitamins and micro nutritients from other foods
We need some fats in our diet, but let's do it wisely. 
Good fat sources: omega 3 pills, fatty fishes (like salmon), avocado, coconut milk, sesame oil
 There is no specific time when you should consume fats but it is better not in pre/after workout time since body will be too abosrbed dealing with your activity and needs quicker forms of refuel than fats

Sample meal plan (portions of these food has to be estimated for each person individually, same as meals)

sample breakfast oats

* breakfast: oats/oat bran with yoghurt/protein powder and 2 omega 3 pills
* snack: low fat greek yoghurt with carrots/other vegetables
* lunch: lean meat with vegetables (about 0,5 kg of broccoli/cauliflower/spinach or other low kcal veggies) with tea spoon of sesame oil
* pre workout: carrots/rice cakes/fruit, BCAA, coffeine
* directly after workout: protein shake with rice cakes or BCAA and rice cakes after HIIT workouts
* after workout meal/dinner (eat within an hour after training): lean meat/fish with baked sweet potato and vegetables
* supper/snack: cottage cheese with berries/vegetables and almonds

one of my favourite food combo: chicken in coconut milk with broccoli

NO for: processed food, sodas, sweets, juices (it is better to eat your fruits than to drink them, unless you have a choice)
YES for: organic and eco food, coffee and tea (sweetened with stevia/truvia), light sodas from time to time

As you see, it is quite lots of food in a typical meal plan. Remember that we are cutting only 200, 300 calories from normal daily intake.


The reason of that there is plenty of food is not to starve your body, but trick it a little - cut a little carbs from lunch, spare some calories, but not let your body to feel it due to big quantities of vegetables. 
You will refill yourself before training and just right after it to restore glycogen in muscles. Other thing is that with gym trainign you will need your food in order to perform your training!
You need your food in order to see results in the gym and in your body! 

Free day/meal:
It is good to have a free day/free meal from time to time. It help you phisically and mentally. 
Free meal is a signal for your body that everything is ok and it doesn't have to go into starvation mode. It helps you with your cravings too. But be carefull, free meal/day can also be trigger to give up your effords and go back on bad track.
If you already started to diet, take only 1 free meal each 7th day of Norwegian method diet.
If you are satisfy with your results and feel comfortable with your dieting, take a free day, but still try to keep it clean (if you ate 1700 daily, make a free day with 2300 calories for example).
After free day you will gain water, but it should be gone within 2 days.

 

Those two components: training and diet are the core of Norwegian Method. 
There is also third: supplements.

Supplements:

You might use additional supplements, but they are not necessary. They are made to help you to achieve your goals faster.

* omega 3 - crucial for all your body health, read more here

* protein powder - great protein replacement in your diet when you don't have time to prepare 'real food', choose whey protein with little carbs in it which will be quick absorbed after weight workouts; I use my protein powder also as a replacement for dairy products with breakfast oats

* BCAA - amino acids, each good protein powder contain them; they are protecting your muscles again destroying during exercising, has far more less kcal than protein shake and only the essence of what you need most (read more about BCAAs here)

* caffeine - helps you with your hard trainings, with additional energy and focus

You can also consider taking: green tea, cla, l-glutamine, magnesium, multi vitamin

Summing up, Norwegian method is based on: 

At least 3 intensive gym workouts, 2 high insensitivity interval trainings and protein rich diet with additional supplements. 
I did not discover America, it is obvious. 
I have just collected all the effective tips&tricks in one place, one method. Method which works on me :)


 


For more info, detailed training and eating plans, please contact me: nordicfitnesss@gmail.com

I would like to read your opinion about Norwegian Method. 
Please use a comment field for that :)


 

Meal prep master

 



Once you fight for better body and concentrating on your diet, preparation is the key! Everyone will fall off the track when he/she has to spend another 30 minutes for preparing healthy dish. 
With a little planning, you can made a positive and diet-friendly environment around you which will promote your goals :) 

roasted cod, salsa and vegetables with spoon of sesame oil

With leftovers from dinner (spaghetti bolognese for my husband to be) I made myself two lunchboxes for work. 
I used bolognese souse as salsa for my fish (just a simple cod baked in the oven with salt and pepper). Plus some more veggies (broccoli and courniflower), small spoon of sesame oil (for taste and healthy fats) and it's done! :) 





And here is a tip for great, healthy snack - carrots with greek yogurt dip. So simple, so good! Recently it is my favourite snack :)

carrots and greek yoghurt as dip - perfect snack :)