Amaranth salad with swiss chard avocado and cilantro

Have you ever tried amaranth? You should! This super healthy seed (it’s not a grain) has a nice nutty flavour and it’s consistency is a bit like mini couscous. Not sure how what to eat it with? Here is an  amaranth salad with swiss chard, avocado and cilantro for you to try it out.

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Like quinoa, amaranth is not technically a grain but is the seed of the amaranth plant. One plant can produce up to 500,000 seeds. This ‘super seed’ doesn’t contain any gluten, which makes it a great choice for people who are celiac or gluten intolerant and an excellent way to boost the nutritional power of gluten-free recipes. Most grains like wheat are short on lysine, an amino acid, but that’s not the case for amaranth. This makes amaranth a complete protein because it contains all the essential amino acids. Amaranth’s protein content is about 13 percent, or 26 grams per cup, which is much higher than most other grains. To compare, a cup of long-grain white rice has just 13 grams of protein. (source)

 

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This salad is inspired by guacamole: the combination of avocado, cilantro, red onion and lime juice always works well. The flavor of swiss chard is somewhat like a mix between baby spinach and purslane.

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What do you need for one portion?

  • 1 portion of amaranth (about 75 grams)
  • 1 handful purslane
  • 1 handful chopped cilantro
  • 1 avocado in pieces
  • ½ red onion in pieces
  • the juice of 1 lime
  • 1 tbsp olive oil
  • pepper and salt

Cook the amaranth (check the package for instructions) and mix it with the olive oil and lime juice. Let it cool down for 10 minutes and stir it a couple of times. Now add the purslane, cilantro, avocado and red onion and mix. Sprinkle a bit of olive oil, pepper and salt on top.

 

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Looking for more inspiration? Follow me on Instagram.

 

Delicious chicken celery salad

We all know the famous Waldorf salad… Traditionally made with chicken, walnuts, apple, celery and mayonnaise. Mmmm, it’s one of my favorites! Since I don’t eat mayonnaise anymore, (as always) I’ve chosen to make an alternative… A healthy and delicious chicken celery salad! And I hope you guys will believe me when I say that this salad tastes even better than the original Waldorf salad!

Tip: I always bake enough chicken for 2 days. That way, I can enjoy this salad again the next day!

Delicious chicken celery salad for 2 portions:

  • 300 gr. chicken filet
  • 1 banana
  • 5 celery stalks
  • Roughly crushed walnuts
  • 2 tbsp quark
  • Salt, pepper and garlic spices
  • Optional: pieces of pineapple

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How to do it:

  • Bake the chicken with some garlic, salt and pepper spices
  • Cut the celery and the banana into pieces
  • Cut the chicken into slices and add the celery and the banana
  • Add the walnuts and quark and mix
  • Taste if the dish needs some more spices like salt, pepper and garlic
  • Serve and enjoy!

This delicious chicken celery salad can also be served as a appetizer, a small bite or a sidedish with a BBQ.

See you next week!

Lisa (Inlovewithhealth)

Why you should try jumping rope

Hi Fit Girls! Have you tried jumping rope? If you’re anything like me, you’ve probably done this a LOT when you were a little girl. In summertime, I would often practice jumping rope with my girlfriends. Going super fast, trying tricks and having a BLAST! Recently I’ve picked it up again and in this blog I’ll tell you why you should try jumping rope: a fun and effective power cardio workout!

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These are the reasons to try jumping rope:

1. Cardio blast

Jumping rope burns up to 1000 calories an hour, making it a highly effective way to improve your cardiovascular capacity! Okay, now I totally understand why supermodels bring their jumping rope everywhere they go! You could use a jumping rope in between fitness exercises to keep your heart rate up, create a high intensity jumping schedule, or replace your regular cardio activity with steady state jumping rope.


2. Core stability & coordination

Compared to regular cardio machines in the gym, jumping rope is a natural and free way of moving. When jumping, you’re using your calves, quadriceps, hamstrings, glutes and your core. Also, you’re constantly swinging the rope from your wrists and elbows. To keep the rope going, your body constantly engages your core muscles.  Do you see where I’m getting at? It’s a total body workout! As you practice more, you’ll get better at coordinating the jumping.


3. Having FUN!

Seriously, jumping rope feels like being a kid again. Especially when jumping with your BFFF, you’ll have a BLAST! I love practicing jumping tricks. It will feel like playing, not training, to try new moves or improving your jumping records.

4. Easy peasy

nike jumping ropeWell… the jumping part isn’t so easy after a few minutes.. BUT! Having your own jumping rope is awesome! You always have a workout wherever you go. Take your rope with you when you go to the gym, to the park or even on vacation. Not really feeling to go to the gym? No worries! Put on your gym shoes and take your rope outside. You’ll be jumping within one minute. Easy peasy, right?

 

 

I own this Nike Speed Rope 2.0. It’s adjustable in length and has a super flashy look. Get yours now!

 

Get jumping! Use my guide to become a jumping rope master!

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Easy jumping:
Start by jumping without a rope. Keep your elbows close and twist your wrists as if you are spinning a rope. Try to find a nice rythm you can keep up with for multiple minutes.

Side rope: Get your jumping rope (which should be at the correct length: both ends should come to your chest): and hold both ends in one hand. Swing the rope and jump everytime the rope hits the floor. Work on your coordination by doing this alternately with your left and right hand

Basic jump: Get to the real jump roping! To get a good cardio blast, make small and fast jumps without a ‘hop’ in between. Make sure to contract your abs and keep your chest up. Can you do 100 reps in one go? What’s your time on 1000 reps? Give it a try!

Double unders: These are tough, so you’ll definitely need to practice these. A double under is when you jump extra high and let the rope pass onder your feet twice. Use your wrists to accelerate the rope and make sure you land softly on the balls of your feet. Start by doing a solitary double under now and then in your set. When you get better, try to do you multiple double unders!

Cross jump: Cross your arms just before you jump and quickly bring your arms back. These are fun to do, but they also engage your chest, biceps and triceps to get those killer toned arms. You could also try cross double unders to spice things up

Running jumps: Hop from foot to foot, as if you’re running. This requires some extra coordination and is a fantastic way to train your calves. Want more? Pick up your knees as high as you can!

Mix it up: Mix up all these moves to get going! It’s also super fun to create a choreography with a friend and try to go the exact same speed.

What’s your favorite jumping exercise? I’m curious! Comment below or follow me on Instagram for more fitness inspiration 🙂

x Roos

Pretty Pink Pancakes

We are always searching the world wide web to find the prettiest and yummiest recipes. This time we stumbled upon these stunning Pink Pancakes, made by @lilylaines. We asked her if she wanted to share her secret recipe with us and she agreed! So here it is!

unnamedA lot of us Fit Girls work out at least 3 or 4 times a week which means your body is in need of good nutrition. You probably already know that you need protein, fibres and good fats for your body to remain healthy and recover after a massive workout. However other important nutrition’s that are often forgotten are magnesium, calcium and natrium. These help us to stay strong and become even stronger (yay!).

Fit Girl or not, we all need good and healthy foods to fuel our bodies. So what is better than a healthy, simple and delicious meal? I know! A PINK, healthy, simple and delicious meal. It might not be your favourite colour but even for the not-so-girly-girls it’s a quite pleasant to look at. Girls, let me introduce you to my Pretty Pink Pancakes.

Just in case there are any boys reading this: This makes a perfect breakfast-in-bed for a Sunday-kinda-morning! Believe me she’ll love it (girls digg this stuff).. There you go, free dating advise as well 🙂 you’re welcome.

How to make these cuties? Easy, they only contain 3 ingredients!

For 1 serving you’ll need:

♥ 2 eggs (for a skinnier version you can use the egg whites only)

♥ 1 banana

♥ 1⁄2 beetroot

Just mix these ingredients and bake them in a little bit of coconut oil!

XO Wisleny

 

Sweet Green Tea Berry Pudding

Fall has officially arrived and it is getting super COLD outside! We need to treat our bodies well to help our immune system fight viruses, and to fuel our bodies with energy. I created a recipe for #FITGIRLCODE with lots of vitamins and nutrients to give you the energy you need. This sweet green tea berry pudding is super easy and yummy! It tastes like summer, but has the health benefits we need during winter time. 

You’ve probably heard of the health benefits of green tea. It’s packed with flavonoids, which are thought to help prevent cardiovascular disease and even certain cancers, because of their anti-oxidative function. Combined with the berries, full of vitamin C and more anti-oxidants, your body is off to a great start.

 

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These are the ingredients:

4 green tea bags

200ml hot boiled water

200ml Greek yoghurt 0% fat

4 tbs stevia powder

4 gelatine leaves or agar agar

200 mg of your favorite berries (frozen or fresh: I used frozen raspberries and blackberries)

 

Step 1: Prepping:

  1. Soak the gelatine leaves in cold water for 5 minutes
  2. Soak the green tea bags in 200 ml boiled water for 5 minutes (make a very strong tea!)
  3. Cook the berries slowly in a small cooking pan for 5 minutes. Mash them up into a puree. Optional: use a mixer for a smooth puree

Step 2: Assembling:

  1. Squeeze out gelatine leaves. Mix with stevia and hot green tea
  2. Add the berries. Let this mixture cool off for a minute. Slowly add yogurt and mix well.
  3. Divide into cups or fancy glasses. Cool overnight.
  4. Optional: top them with pretty pieces of fruit, your favorite mixed nuts or some extra yoghurt to make them extra pretty!

 

That’s it! Its such an easy and healthy recipe. These puddings are great for dessert or snack. Are you gonna try them?

The perfect post work out salad

One and a half hour before my workouts I try not to eat anything, maybe a banana or half a raw energy bar at most. My body simply does not agree with me if I eat a whole meal before a run, swim, crossfit session or hot yoga class. I get slower, nauseous and it even makes me grumpy (because I don’t perform as well as I could).

So after a workout, I’m slightly starved and hungry for a big salad. One of those filling chewy ones, that takes ages to finish, with lot’s of vitamins, fibre & protein. I made this salad with random ingredients I had at home – which are often the best new recipes.

What do you need for one big bowl?

  • 2 handfuls baby spinach
  • 1 handful watercress
  • 1/2 handful sprouts
  • 1 avocado in pieces
  • 1/2 chopped red pepper
  • 2 tbs chopped cilantro
  • 150 gr smoked chicken breast in pieces
  • 3 tbs cottage cheese
  • 200 gr chickpeas
  • 3 el Tess Organic Sweet & Spicy Pompoenies or mixed nuts and spices
    (pumpkin seeds, sunflower seeds, coconut oil palmsugar, ginger, kurkuma)
  • Dressing: 2 tbs coconut & the juice of 1 lime

How to prepare
Really simple. Just combine all the ingredients in a bowl and stir it gently. That’s it! Enjoy

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Do you need more post workout meal inspiration? Follow me on Instagram!

5 Essentials for the ultimate focus

Do you sometimes have the feeling that you can’t find a moment of peace in your mind and have trouble focussing during an important moment? No worries, it happens to the best of us! Everyone has a period of time in which find it more difficult to concentrate and to focus your attention. With these five essentials you are zen and focused in no time. 

  1. Turn your phone off or put it on flight mode. This is definitely the number 1. I don’t like to admit it, but even I cannot resist the temptations of social media and have the feeling that I constantly have to be connected with the world around me. Subconsciously I reach for my phone every couple of minutes and I automatically scroll through my Instagram feed without even registering what I’m seeing. Trust me, if you put your phone away, you’re a lot more productive. So phone off, focus on!
  2. Something to munch on. I feel that I can focus better when I have a handful of nuts, some fruit or a bar within reach. A good excuse for a nice and healthy snack, but don’t overdo it! 🙂
  3. A can of Tranquini. I used to have the bad habit of getting a cup of coffee or energy drink when I had to finish, for example, an important article. I would then get a sugar rush and bounce all over the place and had no peace in my mind. Until I found Tranquini. The drink is made of herbal extracts and natural ingredients and makes you zen and focused. Even better: it tastes great as well! 😉
  4. Get in your most comfy outfit. Tight jeans can be annoying so for the ultimate chill mode you better take a oversized sweater and your fave sweatpants. Relax away!
  5. Put some music on. If I’m just hanging on the couch, I love to have some background music. When I’m working on my thesis (no, still didn’t finish that), then I put on some music without text so I can concentrate better. It really helps!

How do you get focused or zen? These 5 tips work great for me, try them out and let me know what you think! 🙂 

How to stick to your work out regime

It’s almost Friday and that means… Weekend! Back in the days it was all about going out, having drinks and hangovers on Sunday. But hey, I’m getting older too and I started to work out a bit more, especially in the weekends. When I received this Jogha box earlier this week I knew it was a sign to pick up my workout again and working on those abs. Also struggling to work out more often? Today I’m sharing with you a few tips to get more motivation. I say, let’s go!

Get new work out gear
Of course, you can work out in an old tee from your boyfriend and old yoga pants, but that doesn’t do the trick in the end. Getting a fresh new set of workout clothes gives you motivation to shine in the gym and make the best out of it. When I get some new activewear, like this amazing Jogha set, it just gave me the right amount of excitement to work out the next morning. Showing off that new colorful jacket or those super comfortable bottoms that makes every workout a blast!

Do what you love
I always hear people complaining about the fact that they hate going to the gym or working out in general. In that case, find something you love! Do you like running, kickboxing or maybe weightlifting? There’s always something to find that suits your schedule and interests. And these days, there are enough ways to get in shape again. Look at all those free videos you can find on YouTube. Go get yourself a (yoga)mat and get those abs working.

Set up your goals
When you’re setting a goal it’s getting easier to get motivated and start working out on a regular base. In my case I didn’t want to only get in shape, but also build more confidence this summer. And it worked. During my holiday to La Palma I still didn’t have a six-pack but I felt so much happier and free in my own body. Setting goals of reaching a certain body weight, getting those abs or lifting a certain weight gives you a road to follow!

Eat healthy (and have yolo-day)
Ok, I’m not the best example of this but eating healthier helps so much with sticking to your workout regime. It doesn’t work when you’re working out a lot and on the other side eating hamburgers all week long. See your body as a machine that needs the right fuel to perform at its best. On the other side, we have our cravings and it’s always good to have one day a week that’s planned for that yummy ‘bad’ food.

Work out with others
I noticed I work out so much more often and better when I have people around me that support me along the way. It can be a close friend or just someone you met at the gym. Challenging each other to work out a couple of hours a week and getting through those tough workouts is the best. I worked out at a CrossFit box and for me that was the perfect way to get more motivation and strength to go through.

5 reasons why you should say “Yes”

Are you the type that can think of a billion reasons why you should not do anything new, exciting, nerve wrecking or even pamper yourself? Read on. Following up on the article 5 steps to practice saying ‘No’ here are 5 reasons why you should say “Yes”.

5 reasons why you should say "Yes" 1. Say “Yes” to treating yourself right!
Take good care of yourself by good foods, drinks, snacks and go pamper yourself now and again. Have a facial, a massage and go shop a new wardrobe every now and again including shoes! If it’s budget that’s  holding you back in treating yourself, save money on a monthly base and go on a shopping spree once in a quarter. I’m sure you can think of something, and why shouldn’t you, you’re worth it! Like the Jogha collection 😉

 

 

 

2. Say “Yes” to meeting new people!
Whether you’re in school or work, I’m sure you get invited to going to events, celebrations, dinners or drinks once in a while. Start practising saying yes to these invitations, even if you don’t know anyone, heck, especially when you don’t know anyone! Meeting new people or even one person at a gathering who you click with is so much fun! Just see how it goes, and if it didn’t meet up to your expectations…just go home. Don’t beat yourself over it and never let it hold you back into taking up another invitation. Keep going to new places en keep meeting new people.

3. Say “Yes” to opportunities in work!
When opportunities are practically thrown at you in work, have a little think about it and take it! Surely you know your worth to the company and the chance to having new experiences will enrich you as a person and do a lot of good to your self-worth. And never be afraid to speak out. A good boss or manager will listen to what you have to say and will do what’s best for you role in his/her team or the company.

4. Say “Yes” to learn something new!
Seriously, you are never too old to learn something new! Even the smartest people learn new things as we can’t experience everything in life in one go. It takes steps, sometimes even baby steps to learn something new and that’s the fun bit! Learning how to ride the bike – whoohoo, how cool was that!?

5. Say “yes” and enjoy the adventure!
If you’re used to saying “No”, practice saying “Yes”. It will bring you into situations you haven’t experienced before and what’s the harm in that? Stop over analysing things and stop worrying about stuff. Life is too short to deprive yourself living it!

Follow me on my blog or Instagram for inspiration and tips and leave your comments below, would love to read your ways to saying “Yes”!