Magdalena Mandryk I Health & Nutrition Advisor

15/02/2016

Happy Monday!
I hope you all had an amazing Valentine's weekend! ❤️

The wellness tip for this week is: LIMIT YOUR SUGAR INTAKE

Added sugar is one of the worst ingredients in the modern diet. It provides only calories with zero nutritional value and eating too much sugar is linked to weight gain and various diseases like obesity, type II diabetes or heart diseases.

According to the American Heart Association (AHA) the maximum amount of added sugars you should eat in a day are only 9 teaspoons for men and 6 teaspoons for women!

Just imagine that you had a fruit yogurt for your breakfast – that’s up to 5 teaspoons of sugar. Then you had one can of soft drink with your lunch (that’s up to 10 teaspoons of sugar) and one Mars bar as an afternoon snack (that’s up to 8.5 teaspoons of sugar). So over the day, it equates to a whopping 23.5 teaspoons of sugar! And I’m not counting that one or two you added in your cup of coffee!

Here are some tips how to get sugar smart and limit your added sugar intake.

Wishing you all a sweet day (with no added sugar :))!

Get sugar smart by admin in Health February 11, 2016 0 3♥ 0 Like Like Do you have a sweet tooth? Do you like chocolate, ice cream, biscuits, cakes, desserts, pastries, confectionery, lollies and soft drinks? Be careful there! Food that contains high levels of sugar can be detrimental to your overall…

10/02/2016

This is one of my most favorite salads! It’s easy to make and so nutritious!
Brussels sprouts are excellent source of Vitamin C, Vitamin K, dietary fiber, folate and other valuable nutrients.
It’s topped with goat cheese… hmmm… it’s just delish!

Roasted Brussels sprout & Goat Cheese Salad by admin in Recipes, Salad February 10, 2016February 10, 2016 0 8♥ 0 Like Like This is one of my most favorite salads! It’s easy to make and so nutritious! Brussels sprouts are excellent source of Vitamin C, Vitamin K, dietary fiber, folate and other valu…

08/02/2016

Happy Monday :) The wellness tip for this week: USE FRESH HERBS AND SPICES

The good health starts in the kitchen and preparing your own meal doesn't have to be boring at all! Use fresh seasonal herbs and spices instead of all the salt. Experiment and enjoy their health benefits and more tasty food! And let me know which one is your favorite :)

07/02/2016

Ulalaa! Our Sunday nibbles...

31/01/2016

Happy Monday!
Wellness tip for this week: EAT YOUR PROBIOTICS

Probiotics, the live bacteria, are good for your health, especially for your digestive system. The will also help you maintain healthy immune system, manage your weight and prevent urinary track infections.
Add these unpasteurized probiotic rich foods into your diet:
kefir, sauerkraut, miso, tempeh, kimchi, kombucha tea and pickles.
Or simply have plain, unsweetened Greek yogurt with berries and homemade muesli for your breakfast and keep your gut healthy!

25/01/2016

Happy to all my dear friends!

20/01/2016

Hummus! It’s a savory creamy dip from chick peas, olive, lemon juice and salt which is just irresistible! I just love it!
It’s a perfect source of protein so it can help fight hunger cravings and balance blood sugar levels.
This is my the most favorite hummus recipe with basil, lemon and coriander! :)

Basil and lemon hummus by admin in Recipes, Snack January 20, 2016January 20, 2016 0 1♥ 0 Like Like Hummus! It’s a savory creamy dip from chick peas, olive, lemon juice and salt which is just irresistible! I just love it! It’s a perfect source of protein so it can help fight hunger cravings and bala…

17/01/2016

Happy Monday!

Hope you had a great summer weekend!
Wellness tip for this week: BRUSH YOUR TONGUE

When you brush your teeth in the morning don't forget to brush your tongue too. Scraping your tongue helps to remove built up bacteria and toxins accumulated there overnight and reduce the risk of cavities and gingivitis. And there is no better way to get rid of bad morning breath.
And smile, it lets your teeth breathe :).

14/01/2016

New recipe on blog: ZUCCHINI MUFFINS

The combination of veggies, healthy fat and protein is a perfect solution for your mid-morning and mid-afternoon slumps!
It will provide you all the energy you need and it’s gluten, dairy and sugar free.
It’s so easy to make in less than 10 minutes.

Zucchini muffins by admin in Recipes, Snack January 14, 2016January 14, 2016 0 1♥ 0 Like Like The combination of veggies, healthy fat and protein is a perfect solution for your mid-morning and mid-afternoon slumps! It will provide you all the energy you need and it’s gluten, dairy and sugar free. It…

11/01/2016

Happy Monday!
I hope you are all enjoying this beautiful summer weather! :)
I'm getting back to blogging after a short Xmas break and here is Monday wellness tip for you:

SPIKE YOUR BREAKFAST WITH CINNAMON

Cinnamon has be shown to reduce insulin resistance and lower cholesterol and risk of diabetes. And it tastes delicious!

04/01/2016

Happy 2016! ❤️‍ I hope you had an amazing Xmas! I took a couple days off and enjoyed camping with friends, surfing and relaxing on the beach... such a great time! :) Now I'm ready for new exciting projects that are coming! How did you enjoy your holidays? Do you have any wellness goals for this year? This is your year! So don't wait any longer and go for it! Never stop believe in yourself! You can achieve anything you want! :)

16/12/2015

Xmas is behind the door!
It also means family celebrations and parties with amazing food and drinks! Are you stressed about that already?
Don’t worry, as I have you covered!
Let’s have a look at how to survive, enjoy a little holiday indulgence and stay healthy and fit.

Healthy Holiday Tips by admin in Lifestyle December 16, 2015 0 1♥ 0 Like Like Xmas is behind the door! It also means family celebrations and parties with amazing food and drinks! Are you stressed already? Don’t worry, as I have you covered! Let’s have a look at how to survive, enjoy a little holiday…