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Onnistunut painonhallinta

Tämä postaus liittyy omiin havaintoihin, opiskeluuni ja ravintovalmentajan työhöni siitä, miten onnistua saavuttamaan pysyviä painonhallinta tuloksia. Ensin kerron kuitenkin omia kokemuksiani siitä, miten terveellinen ravinto on parantanut omaa elämänlaatuani. Viimeisen kahden vuoden aikana olen reilusti lisännyt hedelmien, marjojen ja vihannesten syöntiä päivittäin ja näiden lisäksi olen nauttinut joka päivä joko itsepuristetun vihersmoothien tai marjasmoothien. Lisäksi olen kiinnittänyt huomiota siihen, että saan enemmän hyviä rasvoja ravinnostani. Näitä olen saanut pähkinöistä, siemenistä, kylmäpuristetuista öljyistä (vehnänalkioöljy, oliiviöljy) sekä avokadosta. Näiden muutosten ansiosta oloni on parempi kuin vuosiin! Olen energisempi, pirteämpi, nukun paremmin ja tunnen olevani vähemmän stressaantunut. Ruokavaliolla todellakin on merkitystä siinä millaiseksi tunnemme olomme.
Alla reseptit nauttimaani vihermehuun ja marjasmoothien: Vihermehu 2 omenaa 1 sitruuna 1 appelsiini 3 val…
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Laihduttajan ruokavalio

Hyvää sunnuntaita!

Tällä kertaa poikkeuksellisesti suomenkielinen postaus uudesta nettivalmennuksestani.
Monet ovat kyselleet suomenkielisiä postauksia ja ajattelin, että lähitulevaisuudessa voisin kirjoittaa sekä suomeksi että englanniksi.

Uusin valmennukseni on Laihduttajan ruokavalio ja se on tullut myyntiin tänä viikonloppuna tarjous hintaan 15 €.

Alla esittely ja suora linkki valmennukseen löytyy täältä.


Laihduttajan ruokavalio
Tässä valmennuksessa saat:
· terveellisen ja laihduttavan ruokavalion ilman kaloreiden laskentaa (myös gluteeniton ja maidoton vaihtoehto) · vinkkejä painonpudotukseen · kesto 8-12 vkoa · helpot ohjeet (monia vaihtoehtoja) · terveellisiä ja maistuvia reseptejä
Tämä valmennus on tarkoitettu juuri sinulle, jos haluat pudottaa painoasi ilman kaloreiden laskentaa. Noudata ohjelmaa niin kauan kunnes saavutat ihannepainosi.Tämä ruokavalio on suunniteltu niin, että painosi putoaa oikeassa tahdissa. Tämä valmennus ei ole nälkäkuuri vaan opettelet tekemään terveellisiä ruo…

Easy Full-Body Workout

Today I thought I would share with you one of the most effective full-body workout. What is the best part about this workout is that you can do it almost anywhere, you only need stairs. What is more, is that it is totally free and it takes only 20 to 30 minutes and it develops your cardiorespiratory and muscular endurance. What is it? Let me introduce you this stair workout written by Lorne Opler.  This article was edited and taken from here.

We live in a 24/7 world where time always seems to be in short supply—and that includes finding time to exercise. After a full day at work, a long commute home, getting dinner on the table and the kids to do their homework, the thought of lugging your tired body to an overcrowded gym is enough to keep your buttocks on the couch and your fingers on the remote.   But there is another option: an exercise workout that doesn’t require a gym, that works your entire body, makes you sweat like crazy, and can burn a heap of calories. What is it?
Stairs ma…

Self-care series (3): The Importance of Daily Recovery Moments

This is the third part of my self-care series. Before reading this, please read part 1 and part 2. As I mentioned before I have been interested in studying more about recovery and especially recovery moments in every day life. I think no one can deny how important it is to chill down after work. Because my days at work as a teacher are quite hectic and scheduled, I couldn't live a busy scheduled life after work every evening, for instance having many commitments in hobbies. Instead I need some kind of recovery moments every day after work. These are just simple things which I will share with you.

Below are some of my tips how to recover every day. And by recovery I don't mean recovery from an exercise. Instead recovery is your me-time, the moment when you can relax a bit.






Have small breaks during work day and after work. Don´t wait until in the evening. I used to think that I cannot sit on a sofa after work because it would make me feel sluggish. Now I now how important these …

15 Tips How to Heal Your Gut Microbiome

The gut and its importance to our overall health is a topic of increasing research in the medical community. Many studies have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, skin conditions and cancer.

Needless to say it is important to take care of your second brain, the gut. I decided to share with you 15 tips how to heal your gut microbiome.
1. Drink enough water Your gut needs water to function properly. It is crucial for your gut´s mucosa and the movement of your bowel.
2. Prepare your own food Avoid products containing a lot of preservatives and additives. The purpose of preservatives is to kill bacteria and we don´t know how these affect to our intestine´s flora. 
3. Avoid gluten and dairy If you already have problems with gluten and dairy, avoid these. There´s a lot of studies which indicate that these can harm your gut if you are sensitive to these.
4. Eat enough protein Your intestine renews every week so it needs a lot…

Simple and Effective Weight Loss Tips

As January is a time when people decide to try new diets and want to lose extra weight, I decided to publish my posts about diets. In these posts I have shared many simple and easy tips how to lose weight. Here they are:

The Best Method to Lose Weight

2 Simple Tips How to Lose Weight

The Battle of Diets

5 Effective Weight Loss Tips

The Secret to a Successful Weight Loss

Spring Clean Your Diet

How I Stopped Stress Eating

5 Tips How to Lose Weight


Ultimately what it comes down to is changing your eating habits, meaning eating regularly every 3 to 4 hours and choosing healthier options. And lastly, sticking to your choices in the long run!


Hope you found these tips helpful,
Jennikatja
Previous post: No Stress in Cape Verde




No Stress in Cape Verde

Africa meets Middle East. That is my description of Cape Verde island Boa Vista. This was my second time in Africa, previously I visited South Africa four years ago. My experiences of Middle East date back to 2016-2017. So I would say that Boa Vista has parts of both of these countries. As a tourism place it has a lot to offer: many kilometres of fine beach, lovely weather, friendly people and good food. 
The motto in this island is no stress. And that is the atmosphere in Boa Vista. We were staying in a five star all in clusive hotel so we didn't have to stress about anything. Food and beach access was always available. Although we ate a lot, I didn't feel bloated after our trip. You can read my older post about how to stay in shape on holidays.






I would recommend this place for everyone. I think the place will start to attract even more tourists in the future because tourism hasn't reached its potentials. There are many quiet areas in the island although our hotel was fu…

The Healthy Habits of Healthy People

Time to talk about healthy habits. Who doesn´t want to live healthy? Right, I thought so too.. I did some research on how healthy people live. I found following healthy habits of healthy people.
1. Move Your Body on a Daily Basis
Don´t forget to strength train! As you age your muscles will get weaker so it is important to train them actively. Work out as much as possible so you will get fresh air and vitamin D.
2. Have BreakfastHealthy people always have breakfast. I hope you do the same. It makes a lot of difference.
3. Invest in Your Recovery and SleepRead my previous post about sleep in here.

4. Don´t Drink or SmokeI don´t drink at all. However, if sometimes I drink a glass of wine while eating out, the next morning reminds me the reasons why I don´t do this. After a few drinks the quality of your sleep will be poorer, which will make you feel even drowsier the next day. No matter if you slept 8 hours, the alcohol will reduce your deep sleep and keeps you awake at night.



5. Plan Yo…