How to achieve results

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Believe it or not, but when you want to Start something, there are few things that you have to Quit first!

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Quit Stopping 

During my CrossFit tarinings from the beginning to the end: “Holy…I cant do that”, “Ok, that’s enough”, “That’s too hard”, “Im so tired”…sounds familiar?

After the training class: “I feel so wonderful, cant wait for the next class”…

The more I stop and think about quitting, the longer it takes to get to my desired result. So NO Stopping!

Quit Saying Tomorrow 

One of the thoughts I often used to have: “I will start tomorrow” or here is one even better “I will start next Monday” J

No more “tomorrow”! Live Today, Start Now!

Quit Being A Victim

Who doesn’t like to be a victim? After all, if I don’t pity myself, who is going to do it? Well maybe nobody has to! No more phrases like “I can’t”. There are no limits to what a human can do! So whenever we are saying “I can’t” and/or “I don’t have time”, that really means “I don’t want to”- but that is a different question J

Quit Avoiding

I don’t know a single successful person who hasn’t worked hard to get where he is. Nothing is free and nothing comes to you without you earning it first. “If there’s something you’re putting off because it’s it’s hard, physically demanding or tiring…just get up and do it”. Quit avoiding it, “As you sow, so you reap”.

FitAli

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Brain Foods

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I often hear from my friends “didn’t have time to have a bite since morning” or similar expressions. People often get so busy, they forget to eat, thinking “if I skip lunch I will get done more”…Is that really so?

To get done more and be as productive as possible our body needs food like machine needs fuel. Double Cheese or BigMac on the way, unfortunately won’t do it. Do you remember how many times you were looking for keys all over the place and then realized you were holding them in your hand?  No, there is nothing wrong with you, your brain is just tired. Certain foods can help improve your memory, cognitive thinking and concentration level.Image

BREAKFAST! First things first! Breakfast is the most important meal of the day. The best choice for breakfast would be high-fiber whole grains, eggs, dairy and fruit. People, who eat breakfast, tend to perform better and get better results throughout the day, than people who skip it.

FISH. Rich in Omega-3 fatty acids food, is a great brain boost, enhances memory and a good source of protein.

Dark CHOCOLATE and NUTS. Improve cognitive thinking, contain antioxidants, caffeine enhances focus.

BERRIES. Studies have shown that eating berries helps prevent age-related memory loss, accumulate brain nerves.

Stay healthy, FitAli

VITAMINS, minerals, supplements. Always pays off to make sure our body gets everything it needs.

REST. Sleep is necessary for memory consolidation. The main memory-enhancing activity occurrs during the deepest stages of sleep.

Healthy salad dressing recipes

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There are so many types of salad dressing in stores, but are they healthy? I think the best thing to do would be to make the dressing myself. Here are some healthy, quick recipes for salad dressing (takes about 10min to make):

Lemon dressing: 6 tsp olive oil, 3 tsp lemon juice, 1 tsp sugar, Italian herbs mix, salt and pepper to taste- whisk in a bowl.

Лимонный соус: 6 ч. л. оливкового масла, 1 ч.л. свежевыжатого лимонного сока, приправа к итальянскому салату, соль и перец по вкусу- перемешать .

Raspberry vinaigrette dressing:  3/4 cup extra virgin olive oil, 1/4 apple cider vinegar, 1tsp sea salt, 1stp dried basil, 1/2 cup of raspberries fresh or frozen, 1/4 cup of filtered water – blend for 30 seconds.Image

Малиновый соус: 3/4 чашки оливкового масла, 1/4 яблочного уксуса, 1 ч.л. морской соли, 1 ч.л. сухого базилика, 1/2 чашки свежей или замороженной малины, 1/4 чашки фильтрованной воды- взбить в блендере 30 секунд.

Italian dressing light version:  2 tbs olive oil, 1 tbs red wine vinegar, 1 medium tomato skinned and diced, 1tbs  fresh lemon juice,  2 tsp dijon mustard, pinch of sugar, 1/2 small clove garlic minced, 1/8 tsp dried oregano, 1/8 tsp dried basil, salt and ground pepper to taste-  blend for 30 seconds.

Итальянская заправка легкий вариант: 2ст.л. оливкового масла, 1 ст.л. красного винного уксуса, 1 средний помидор очищенный от кожуры и мелко порезанный, 1ст.л. свежего лимонного сока, 2 ч.л.  горчицы Дижон, щепотка сахара, 1/2 зубочка чеснока мелко порезанного, 1/8 ч.л. сухого орегано, 1/8 ч.л. сухого базилика, соль и перец по вкусу- взбить в блендере 30 секунд.

Balsamic vinegar and olive oil dressing : 1/4 cup of balsamic vinegar (can be sweet or sour flavor), 1 cup olive oil, 1 spring fresh oregano, 1 spring fresh thyme, salt and pepper to taste- stir in a bowl.

Заправка из бальзамического уксуса и оливкового масла: 1/4 чашки бальзамического уксуса (может быть со вкусом фиников или сливы…), 1 чашка оливкового масла, 1 свежий лист орегано, 1 свежий лист тимьяна, соль и перец по вкусу- перемешать.

Maple-Mustard vinaigrette: 1/2 cup walnut oil or canola oil, 1/4 cup maple syrup, 1/4 cup cider vinegar, 2 tbp  coarse-grained mustard, 2 tbp soy sauce, 1/2 tsp salt, 1/2 tsp pepper- whisk in a bowl.

Кленово-Горчичная заправка: 1/2 чашки масла канола или масла грецкого ореха, 1/4 чашки кленового сиропа, 1/4 чашки сидрового уксуса, 2ст.л. крупнозернистой горчицы, 2ст.л. соевого соуса, 1/2 ч.л. соли, 1/2 ч.л.  перца- перемешать.

Goat cheese and tomato dressing:  1/4 cup crumbled goat cheese, 2tbs white-wine vinegar, 2tsp maple syrup, 1/4 cup extra virgin olive oil, 2 tomatoes skinned, seeded and chopped, 1/2 tsp sea salt, 1tbs fresh tarragon chopped, ground pepper to taste- whisk in a bowl.Image

Томатная заправка с козьим сыром:  1/4 чашки козьего сыра, 2ст.л. белого винного уксуса, 2 ч.л. кленового сиропа, 1/4 чашки оливкового масла, 2помидора очищенных от кожуры и мелко порезанных, 1/2 ч.л. морской соли,  1ст.л. свежей полыни эстрагон.

Creamy cilantro-avocado dressing:  1/2 cup ripe avocado, 3/4 cup fresh cilantro, 1/2 nonfat plain yogurt, 2 scallions chopped, 1 clove garlic minced, 1 tbs lemon juice, 1/2 tsp sugar, 1/2 tsp salt- blend for 30 seconds.

Кремовая заправка из кинзы и авокадо: 1/2 чашки масла грецкого ореха, 3/4 чашки свежей кинзы, 1/2 чашки простого обезжиренного йогурта, 2 пера зеленого лука, 1 зубок чеснока перетертый на терку, 1ст.л. лимонного сока, 1/2ч. л. сахара, 1/2 ч.л. соли- взбить в блендере 30 секунд.

Orange-Walnut vinaigrette dressing:  1/3 cup walnut oil, 1/3 cup orange juice, 1 tbp red-wine vinegar, 1clove garlic minced, 1tsp fresh orange zest, 1tsp soy sauce, 1/4 tsp sea salt, 1/4 tsp freshly ground pepper- whisk in a bowl.

Апельсино-ореховая заправка: 1/3 чашки масла грецкого ореха, 1/3 чашки натурального апельсинового сока, 1ст.л. красного винного уксуса, 1 зубок чеснока мелко порезанный, 1 ст.л. соевого соуса, 1/4 ч.л морской соли, 1/4 ч.л перца- перемешать.

Bon appetite,

FitAli

 

“No” to Mayo…how to survive back home :-)

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ImageI’m back home.  Kiev welcomed me with tons of delicious cakes, pastry, candies, sausages, cheeses and mayo…  Here I thought I have trained my willpower very well, but apparently for another country I got to have another type of willpower 🙂

Yesterday I was thinking about what to cook, I wanted some kind of salad…And then I remembered that most of Ukrainian/Russian salads are made with mayo (American “Potato salad” type)… Russia is the biggest manufacturer of mayo in the world! Funny thing is, I used to love mayo before I left Ukraine, I thought there was no better salad dressing than mayo.  The thing about mayo is that our body can’t easily break it in to three main groups of food. And what happens with stuff that can’t be broken? Right, it’s stored as fat!

Anyway, now I’m back to Ukraine, and the question is what to use instead of mayo? The healthiest choice is Greek yogurt with or without spices. It’s light, a little sour and gives a fresh flavor to the salad. Here are some other choices for salad dressings:

 Tzatziki (Greek dressing) :  1 cup plain yogurt, 1/3 cup diced cucumber, juice of 1 lemon, 1tbp cilantro, 1/8 tsp diced garlic, a pinch of salt and black pepper- whisk in a bowl.

Yogurt dressing : 1 cup Greek yogurt,  1/3 cup cottage cheese, 1 tsp dill, sprinkle of lemon juice, salt, pepper to taste- whisk in a bowl.

FitAli