Diet first!

Diet – a term that torments most athletes. What? How? How much? Some people find it difficult to understand that it is enough to eat a healthy diet. Do not clog yourself with sweets. Try to cook yourself instead of eating fast food. Of course, this rule applies to people who train recreationally.

And what about people who are preparing for a competition? And what to eat on the day of the competition? This is not normal training, most likely the body will be subjected to a double effort and we must help him.

The role of diet in training

As in any sport, the diet plays a big role in Street Workout. One of the main ideas of Street Workout is to lead a healthy lifestyle. Healthy lifestyle – I mean meals prepared from healthy products only at home, not eating junk food and sweets. I have been eating a more strict diet for some time. Before that, I ate what was cooked at home by my mother or me.
Of course, the products we eat will depend on our well-being, and most importantly, our regeneration after training.
Two-Per-Day Tablets
Of course, you can ask someone who is experienced in the diet based on natural products, but as I wrote before, I ate what was cooked at home, and also I did not count calories.

If someone has a problem with being overweight, then arranging a diet will allow you to achieve your goal faster.

When I decided to return to the competition and actively participate in them, I had to change the approach to eating a bit. I began to count the number of calories consumed daily. I have reduced the number of fats. The biggest challenge was to determine what to eat before the competition, exactly on the day of the competition. I hate to feel heavy before the start, so before the competition preparing meals is a priority for me.

We start in the morning

You will not fight much without energy. You must know well what products give you the most energy and which are quickly absorbed.

You should also watch what your body reacts best to. For example, I know that I can not eat a lot of carbohydrates. During the performance, the muscles swell quickly. If I have a competition early in the morning, I try to plan the time so that after eating the planned meals to take off, we have 2 to 3 hours of space.
Orange Triad + Greens
In this case, about two bags of rice work well for me with a sweetener or a bit of honey. I do not eat bananas because they lie in my stomach and I feel lethargic. In my case, it may be as well rice wafers with boiled eggs.

Professions around noon – you can sleep

Yes, the first thought of the player, when he learns that the competition starts around noon – I will sleep longer. Healthy sleep is one of the elements that make up the competition. However, remember that too much sleep can harm your well-being. How long would our sleep not be, the obligation to deliver \ fuel \ to the body remains. If the start time of the competition falls around midnight, I try not to limit myself only when it comes to carbohydrates.
In this case, I increase fats, protein and reduce carbohydrates. The principle of eating planned meals 2 hours before the start is. I prepare for example scrambled eggs with onions, tomatoes and ham, 2/3 rice wafers. Then yogurt with a bit of oatmeal, raisins, Italian nuts, lasagna. So far, this meal has worked best.

You start twice?

It is a big challenge for our bodies, both mental, as well as physical. If before the first performance I am still able to with lightness to look after food, it is very tempting in this break, to eat something high-calorie. This is due to that I ate a good few hours ago, and also because of the effort at the first performance.
In this case, before the first performance, I try to eat fats, carbohydrates, and before the other mainly carbohydrates. It is hard for me to talk about the amount of everything because it is an individual matter. I like still cold citruses because they refresh well.

Digestive System

Gluten free life

Fashion for a gluten-free diet is still going on. Gluten-free products can be found in virtually any grocery store, and their quantity is still increasing. Used to reduce weight, improve well-being and overall health. What is it about? Does it help and can everyone use it?

Gluten-free diet – what is it about?
The gluten-free diet consists of the elimination of gluten, which is a mixture of vegetable proteins contained in cereal products such as wheat (including spelled), rye, barley, and oats. Oat remains an issue because the protein contained therein does not trigger an immune reaction typical of celiac disease. However, Polish oat is heavily contaminated with other cereals, therefore it is necessary to eliminate it from the diet.

Despite restrictions, a gluten-free diet should provide adequate amounts of energy and nutrients that are necessary for the proper functioning of the body. People suffering from celiac disease – apart from eliminating gluten from everyday nutrition – are subject to the same recommendations and nutritional standards as healthy people. Therefore, the gluten-free diet should follow the principles of the Pyramid of Healthy Nutrition and Physical Activity developed by the Institute of Food and Nutrition.

The daily menu must, therefore, include products from each floor. Cereal products should be replaced with gluten-free cereals, such as rice, millet, buckwheat, and pseudo-cereals, such as teff, amaranth, quinoa. It is advisable to enrich the diet with Spanish sage or linseed, dried fruits, nuts, pumpkin and sunflower seeds, sesame seeds and poppy seeds. These products provide B vitamins, iron, vitamin E and essential fatty acids. Also, the diet should contain products rich in wholesome protein – lean meats, fish, eggs and milk, and its products. Allergy to gluten is very often associated with lactose intolerance (milk sugar). In this situation, to provide the right amount of calcium, you should consume enriched vegetable milk or take this element in the form of a dietary supplement.

Gluten-free diet – for whom?
A gluten-free diet is only for people with celiac disease or gluten intolerance. In these people, gluten causes the disappearance of the intestinal villi. This leads to a reduction in the surface area of ​​absorption of nutrients in the small intestine, and after a long time to its significant impairment. As a consequence, there are clinical symptoms on the part of the digestive tract and other organs. Typical gastrointestinal symptoms include chronic diarrhea, constipation and bloating, anorexia, abdominal pain, weight loss. The implementation of a gluten-free diet for these people is essential. It aims to reduce the inflammatory process and rebuild intestinal villi, which improves the absorption of nutrients.

Some authors believe that people are not adapted to eat grains. They argue that digestive enzymes contained in the human digestive tract can not completely break down gluten. As a result, peptides (incompletely decomposed protein molecules) reach the bloodstream, which is very similar to human tissues. The immune system is confused and can start attacking its cells, leading to the development of a variety of autoimmune diseases. However, healthy people who tolerate gluten products well should not exclude them from the diet.

Each elimination entails the risk of nutrient deficiencies. The non-consumption of cereal products, i.e. wheat, rye, barley, oats, may lead to a lack of diet, e.g. fat-soluble vitamins, B vitamins, folic acid, calcium, iron, zinc, magnesium, and dietary fiber. Also, it can contribute to the development of type 2 diabetes, certain types of cancer and heart attack. Also, people on a gluten-free diet have a deterioration in the composition of the intestinal microflora and lipid profile.

Gluten-free diet – what to watch out for?
It may seem that a gluten-free diet is easy to use. In the end, almost every store has a shelf with gluten-free products. However, these are only appearances. Gluten-free products are most often highly processed and, consequently, poor in nutrients. Their composition is very long and contains chemical additives – artificial aromas, dyes, preservatives, emulsifiers, hardened fats, glucose-fructose syrup, modified starches, etc.

Products of non-gluten nature, e.g. millet, can also be dangerous and contain allergenic protein. It is related to the conditions of their production, which prevail in the food factory. Gluten is transferred in the form of dust. For example, if the production of millet groats takes place in the same hall as gluten crops, it may be infected. Most manufacturers protect themselves by providing information on the packaging that the product may contain gluten. Food products with such information on the label are plenty.

Gluten is widely used in processing because it gives the right and very desirable consistency of baked goods. Therefore, the gluten-free diet should pay particular attention to the composition of products. To make sure that the product does not contain gluten, it is best to reach for products that have the cross-out bar symbol on the label. The production of food with this sign is carefully separated, examined for the content of gluten proteins and closely monitored by special control units.

Gluten-free diet and slimming
A gluten-free diet is not a slimming diet. There is no scientific evidence to support the beneficial effect of gluten loss on body weight loss. Analyzing the composition of finished gluten-free products, one can notice significant amounts of fats (double the amount of saturated fatty acids) and sugar, which in turn may affect the delivery of more energy to the body. It is often noticed that gluten-free products are more caloric than their gluten-like counterparts.

The noticeable weight loss in some people using a gluten-free diet may result from the reduction of carbohydrates, especially cereal products with a high glycemic index such as white bread, fine-grained groats, semolina, couscous or white pasta. Weight loss may also occur as a result of eating fewer calories than the body’s needs, it is not dependent on the amount of gluten in the diet. Both white bread and brown rice provide kilocalories. Eating too much of one or the other product may increase weight.


Why is it worth giving up some breakfast cereals and muesli

Increasingly, following the trend for healthy eating, we want to choose nutritious, low-calorie cereal breakfast products. We suggest ourselves and the manufacturers’ information on the packaging that contains the slogans fit, healthy, nutritious breakfast, high fiber and vitamins, crunchy, crunchy, the best for breakfast. In addition, on the packaging you can find photos of lean, athletic people who are to ensure positive impact of the advertised products on health and figure. 

However, have we ever wondered what is in the finished products? What are we guided by when choosing granola and cereals? Do we check what is in their composition? Will all the breakfast products really make us achieve the intended health effects? Below are a few reasons why we should carefully read the labels of ready-made breakfast items and as a result we will completely abandon them or choose only natural products. 


Here you can find sweeteners – CLICK 


What do ready-made breakfast products and muesli contain? 

Breakfast products and muesli is a mixture of various cereal flakes and bran (sheep, rye, corn, rice, barley), fruits (dried, candied), seeds (linseed, sunflower seeds, pumpkin seeds), nuts (Italian, hazelnut, cashew, Brazilian and earthly). In ready-made breakfast products you can also find an addition of chocolate, honey or taste toppings. However, often in addition to valuable and nutritious products is the addition of a huge amount of sugar, sweeteners, palm oil, preservatives and artificial aromas. So what to look for when reading the labels of ready-made breakfast products and deciding to buy them? 


Have you ever wondered why ready muesli, crunchy muesli, crunchy muesli is so tasty and sweet compared to natural cereal flakes (oat flakes, rye flakes)? Huge amounts of sugar are hidden in it, which can be found in various forms. 

We should avoid products in which we will find 

– sugar, 

– brown sugar, 

– molasses of cane sugar, 

– glucose-fructose syrup, 

– malt-barley extract, 

– invert sugar syrup, 

– beet molasses. 

In addition to these slogans, attention should also be paid to the presence of sugar in 

– chocolate flakes (chocolate usually in the first place contains sugar), 

– chocolate-like coatings (prepared from sugar, colors and flavors), 

– candied fruit (candied fruit is repeated dipping of fruit in syrup containing increasingly high sugar concentration), 

– dried bananas. 

Palm oil 

Palm oil is present in most food products, mainly in sweets, fast food, ready-made dishes. Avoid products that contain names such as palm oil, hardened palm oil, palm fat, partially hardened palm fat, hardened palm fat, vegetable fat, partially hardened vegetable fat. What causes the harmfulness of palm oil? It contains large amounts of saturated fatty acids and particularly harmful hardened fatty acids with trans configuration. They impair the lipid profile of the blood, raise the level of the LDL cholesterol fraction, while lowering the level of good HDL cholesterol. They also increase the risk of many cardiovascular diseases, atherosclerosis, cancer and type 2 diabetes. In 2016, EFSA (European Food Safety Authority) issued a report that palm fats contain the highest concentrations of potentially carcinogenic chlorine derivatives that result from fat processing. 


Preservatives in breakfast products are most often found in additives such as dried fruit or dried fruits. The most common is sulfur dioxide (E220), which is present in dried fruits (eg raisins, apricots, plums). It prevents the multiplication of bacteria and fungi, and also gives an attractive color similar to natural raw material. The harmfulness of sulfur dioxide to health results from lowering the bioavailability of vitamin A and B vitamins (mainly B1 and B12). It can also cause allergies and exacerbate the symptoms of asthma. Preservatives such as sodium carbonate (E500) or ammonium carbonate (E503) cause irritation of the gastrointestinal mucosa. High doses of these substances can cause vomiting and diarrhea. 


According to the WHO (2012) recommendations, daily salt intake should not exceed 5 grams (1 teaspoon). Excess salt in the diet increases the risk of hypertension, myocardial infarction and stroke, stomach cancer and osteoporosis and the development of obesity. The addition of salt to ready breakfast cereal and muesli is used to improve the taste and additional product preservation. 


Phosphates min. sodium phosphate (E339), potassium (E340), calcium (E341) are used as acidity regulators. Their addition to breakfast cereals prevents drying and clumping of the product. Excess phosphates in the diet may cause calcium absorption disorders, leading to disturbances in the calcium-phosphate balance, resulting in a loss of bone mineral density, osteomalacia and osteoporosis. 

What to choose? 

The most important thing is that before choosing the muesli or breakfast cereals, thoroughly analyze their composition. Let us not be convinced by the terms fit, healthy breakfast, slimming, vitamin-rich minerals. Below are three rules that we should use when choosing breakfast products 

• Search for products that contain only natural ingredients: cereal, cereal bran, nuts, dried fruits, seeds, bitter chocolate, spices. 

• Pay attention to the cereal flakes / bran in the first place. 

• Avoid the addition of sugar (with different names), palm oil, hardened (hydrogenated) vegetable fats, preservatives, acidity and salt regulators. 

You can also prepare muesli at home or take advantage of ideas for a quick and nutritious breakfast. 

You can prepare your own muesli by mixing at your own discretion 

– cereal flakes (oats, rye, barley, corn), 

– bran (rye, wheat, oat, buckwheat), 

– hazelnuts, groundnuts, Italian, cashews, 

– almonds, pistachios, 

– sunflower seeds, pumpkin seeds, linseed, sesame seeds, 

– raisins, dried figs, dates, cranberries, 

– dried fruits (pears, apples, plums) (avoid candied fruit), 

– dark chocolate flakes, 

– spices cinnamon, cocoa, ginger, coconut flakes. 

What to add granola and cereals to? 

You can use natural yogurt, milk, fruit juice, fresh fruit (apples, bananas, raspberries, blueberries, pears). 

Most breakfast cereals that can be found on shop shelves are highly processed products containing high sugar content, preservatives, hardened vegetable fats, artificial colors and flavors. Therefore, you should choose natural products, carefully analyzing the labels of breakfast products. However, the best idea will be to independently compose a mixture of cereal flakes, nuts and dried fruits, which in combination with milk, yogurt or fruit will help you prepare a nutritious breakfast. 


You can read also: Protein-fat breakfast – hot or not?


6 bread substitutes that you can use for sandwiches!

There is nothing wrong with good-quality bread! Choose bread with the simplest composition of wholemeal flour, water, sourdough, salt and grains. A slice of wholemeal rye bread weighs 35 g, provides 75 kcal and is a good source of beneficial complex carbohydrates, dietary fiber and vitamin B. 


Here you can find supplements supporting your diet – CLICK


Poles, however, have a great weakness for sandwiches because they are quick to prepare. I’ll show you that you can eat alternative sandwiches without bread. Try these bread replacements to increase the variety in your diet. Our suggestions allow you to prepare your meal as quickly as possible. 

1. Slices of baked sweet potato 

Sweet potato is a slightly sweet vegetable that has a lot of anti-aging beta-carotene. Sweet potatoes are usually quite large and sliced ​​can be substituted in bread. It’s enough to bake the day you peeled vegetables with a small addition of olive oil, salt, pepper and herbs. 

2. Portobello mushrooms 

Large portobello mushrooms are a fantastic replacement for burger buns. One piece has only 31 kcal and is a source of selenium, copper and dietary fiber. If you want to use it instead of bread, all you need is a mushroom with a small addition of rapeseed oil on the grill pan or electric grill. 

3. Rice paper 

The sheet of rice paper has only 9 g and only 6 g of carbohydrates (a slice of bread has about 15-16 g). This product is only slightly moistened with water and is ready for use. You can prepare a low-calorie version of the wraps with vegetables, avocado and eggs. 

4. Raw pepper

Paprika boats are great for bread. This is a very good offer for people who prefer protein-fat breakfasts. Just cut the washed pepper and clean it from the seed nests and then stuff the boat. Prepare the stuffing of cottage cheese with the addition of chopped coriander, sesame and soy sauce. Mix the cheese with toppings and put it into the pepper. 

5. Dry waffles 

Waffles are associated with a caloric dessert with whipped cream and jam? However, this dish can be prepared in many other ways. Dry waffles are an interesting solution instead of bread. Just a waffle maker, flour (eg from chickpeas, buckwheat), eggs, milk or vegetable drink and favorite herbs. Pour the dough prepared in this way to the waffle iron. You can put any additives on the waffle that you usually put on a sandwich. 

6. Leaves of lettuce 

Large lettuce leaves are a low calorie substitute for tortilla bread. One leaf has only 4 kcal and is suitable for wrap wraps. Lettuce does not provide much satiety, therefore always use a portion of protein for sandwiches such as hummus, egg, chicken breast or tofu. Fill the protein with vegetables and any stones or nuts. 


You can read also: Easy banana bread


A healthy take-away breakfast? We know the solution!

The key role of breakfast 

We should start the day with a filling, though easy to digest breakfast. It is supposed to guarantee energy for takeoff, provide the body with ingredients necessary to stimulate and functioning. It is not without reason that it is said that breakfast is the most important meal of the day. Without this first dose of fuel, it is hard to fully face the challenges ahead. 


Here you can find supplements supporting health – CLICK


Unfortunately, in everyday morning rush, we often give up on this meal, clogging up on the way to work, or college, sweet rolls or bought sandwiches, containing a lot of preservatives that only clog us without providing the necessary nutrients. 

A healthy alternative to home-made breakfast 

If we know that we are not the type of wounded bird who will get up early to prepare a valuable meal or simply do not like cooking – it is worth having a ready-made home that will satisfy our morning energy needs and let you start the day healthy. It is important to pay attention to the composition of the products that we want to serve for breakfast (or for another meal). 

Porridge is an ideal solution for all those who value the convenience of healthy, ready-made solutions that can be consumed both at home and at school or at work – cold or hot. A delicious portion of energy was closed in a handy pouch. So a delicious breakfast can be eaten comfortably in the car, the bus – wherever we want. The base of breakfast flavors Wake & Joy is a millet on coconut cream, enriched with a combination of fruit mousses and toppings, giving the breakfast a unique flavor.  It has little starch, but a lot of easily digestible protein. It is distinguished by the highest content of B vitamins B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine) as well as iron and copper. They are an ingredient that constitutes the ideal basis for a healthy breakfast.


You can read also: Protein-fat breakfast – hot or not?


Does a hearty breakfast help you lose weight?

Breakfast is widely recognized as the most important meal of the day. Quite often you can even find the theory that consuming a hearty meal in the morning, preferably immediately after waking up is a practice that supports weight loss. Not only the color press, but also doctors, nutritionists, and health promotion specialists insist that eating a large, nutritious and energetic breakfast positively influences the figure and overall health. However, is this theory supported by facts? 


Here you can find supplements supporting vegetarian diet – CLICK


There is no doubt that eating a properly balanced breakfast can be an important element of work on the figure. Unfortunately, Poles often forget about breakfast or replace them with bars, cookies, donuts and other junk products, which of course brings negative consequences. Paying attention to the issue of proper selection of food products as part of the first meal during the day is certainly commendable, but encouraging consumption of abundant and high-energy breakfasts seems to be at least controversial in the light of the available research results. 

In fact, it is difficult to clearly determine where the view came from, according to which breakfast should be a rich and high energy meal. It is even harder to understand why it is recommended to increase breakfast calories as part of weight reduction programs. The results of the research on the impact of breakfast caloric value on the weight and composition of the body should be considered at least ambiguous, not to say contradictory, and who claims that the matter has been definitively resolved, this is simply wrong … more 


You can read also: Protein-fat breakfast – hot or not?


Breakfast at school does not have to be boring

On the first of September, the first bell in schools will be heard, and with it will start the dilemma of thousands of parents – what to prepare for the second breakfast? A meal eaten in a break between lessons plays an important role in feeding school children, the more so because a large number of them in the morning rush does not always eat a wholesome breakfast. Energy expenditure during learning and working at school can be compared to the work of adults, and children who do not eat a wholesome meal, get tired quickly, have reduced efficiency and coordination, have problems concentrating, remembering and, consequently, achieve worse results in learning.


You can read also about protein-fat breakfast – CLICK


– Proper nutrition is a necessary condition for healthy physical and mental development of every child. It consists of not only the right frequency and the amount of food consumed, but above all the nutritional value and quality of the products consumed. In addition, in the period of growth and development, the young body has an increased demand for energy and nutrients necessary for the construction and proper functioning

The second breakfast for a child should be attractive not only in terms of taste, but also ingeniously prepared. If a student gets a regular sandwich every day, there is a risk that he will bring back untouched from school, give it to his friends or throw it away …

Because children react strongly to visual stimuli, they will be encouraged by the form of meals with attractive, varied colors, shapes and textures. Unattractive look of the dish can effectively take away the appetite, so it is worth to pack the meal in plastic containers that perfectly protect the products placed inside.


Here you can read also: Later breakfast, earlier supper and body fat


Colored vegetables cut into bars will cheer up the contents of the breakfast box, and the classic roll can be replaced with a rolled wrap or a pancake filled with jam or peanut butter. As a green addition to the meal, home-grown sprouts are ideally suited. The child can choose those that prefers broccoli, soy or radishes.

The developing organism should also receive the appropriate dose of calcium. Its source soya products containing high quality protein, calcium and vitamins B and D. They are a great alternative to traditional dairy products, they do not contain lactose and cow’s milk proteins. The soy drink soya in a small, handy pack with a straw is suited as an addition to the second breakfast for children at school, there are different flavors of vanilla, chocolate and natural drink.

A variety of the second breakfast is also sweets and snacks, which children love, but try to limit them. The healthier solution will be your favorite fruit, cereal bar or … a creamy dessert. Desserts soya with vanilla, chocolate or dark chocolate flavor will provide the child with energy to learn and play. They should be stored at room temperature, so we can pack them safely in our school’s school bag.


Power breakfast

According to many publications, breakfast is the most important meal of the day helping to rebuild energy stores strained at night, speeds up metabolism and avoids snacking during the day. What are the benefits of eating breakfast and what to put on a plate to be healthy and full of energy?

You wake up, your metabolism is waking up

After getting up from bed, we have several hours of sleep behind us, during which the metabolism works on slowed down, and the body, including the digestive system, is set to rest. The body is regenerating. The breakfast intake stimulates them again to work and improves the processes of digestion, absorption and burning throughout the day. Leaving this meal is in turn a signal for the body that it should switch to energy saving, and thus accumulate fat – something that every one of us tries to avoid. It is worth noting that there is no obligation to eat right after waking up, when many of us feel sluggish and unable to swallow anything. It may be helpful then to drink warm water with juice from half a lemon, which will stimulate the secretion of gastric juices and make you eat breakfast for 1- 1.5 h after getting out of bed.

Rebuild your glycogen stores

Although we rest during sleep, the body must have energy to maintain physiological functions. This one is derived from glycogen – an energetic material stored in the muscles. Consequently, glycogen stores in the morning are heavily depleted. The right portion of carbohydrates will give the body the building material to renew and make training during the day more effective.


Make yourself a good day

Most of us love to eat. Aesthetically prepared and served breakfast will help us to start the day well and improve the mood. During the eating of sweet foods, the hormones of happiness are released, so why not treat yourself to a wholesome meal with sweet fruit


Do not snack!

Studies have shown that groups who ate breakfast had significantly fewer energy drops during the day and no need to snack between meals and in the evening. The reason is the same as in the case of the impact on the metabolic rate. Leaving the morning meal confuses the body, disturbs the hormonal balance and increases the production of insulin, which affects the deregulation of centers of hunger and satiety. To maintain optimal energy levels throughout the day and avoid snacking, eat regular meals every 2-4 hours in addition to breakfast.


Eat wisely

So what to eat to be healthy, vital and satisfied? Above all, a decent portion of protein that will ensure satiety for a long time, complex carbohydrates to renew glycogen stores and enrich the diet with fiber and a small portion of healthy fats. Here are some examples of power breakfast


1) Protein porridge prepared on water, with the addition of whey protein and nuts / peanut butter or peanut butter.

Such a breakfast should be enriched with vitamins and minerals contained in fruits. A good solution is fruit with a lower sugar content berries, strawberries, citrus, kiwi, as well as apples, pears, peaches, nectarines, apricots. During the reduction period, it is better to avoid fruits with an excessively high glycemic index, i.e. grapes, bananas, mangoes. The addition of whey nutrient will provide the optimal dose of protein and a varied taste of porridge. The best nuts, seeds and grains that will guarantee a healthy dose of unsaturated fats are walnuts and pecans, linseed (freshly ground!), Almonds, hazelnuts. Do not overdo it with Brazil nuts, which, despite being rich in selenium, have a very unfavorable ratio of omega-6 to omega-3. Let’s also remember that nuts, seeds and seeds do not undergo thermal treatment,they are harmful to health under the influence of high temperatures.

2) Egg dishes served with a large portion of vegetables and wholemeal or rye bread on sourdough.

There are plenty of possibilities, they can be both soft-boiled eggs, as well as hard-boiled, planted, in shirts or in the form of classic scrambled eggs. An interesting solution is also to prepare an omelette with any vegetables and a small portion of additional protein, eg dry omelette with salmon, zucchini and tomatoes, seasoned with favorite herbs. As a source of unsaturated acids, avocado (or a handful of nuts / seeds / seeds in a salad) will work perfectly well, and the source of complex carbohydrates, B vitamins and fiber will be wholemeal or rye sourdough bread.


3) Classic sandwiches prepared in various configurations, but always with a wholesome portion of protein and vegetables or fruit

Properly composing good quality ingredients, we are able to create a wholesome breakfast from ordinary sandwiches. It is very important, however, to keep the right proportions, whole grain bread is already a sufficient dose of carbohydrates, the remaining products should be protein or vegetable. It can be any fish (salmon, tuna, herring, mackerel, sardines, sprats), meat (roasted turkey, homemade ham), eggs or legume paste (beans, lentils, chickpeas, peas). To spread the bread, we can use a ripe avocado, and decorate the whole with lettuce and selected vegetables, pepper, fresh or pickled cucumber, tomato, roasted beetroot. Experiment!


Second breakfast for six with a plus

The child’s return to school is a necessity to buy new books and notebooks, but also an excellent opportunity to introduce new, healthy eating habits for the whole family!

Five ideas for a healthy second breakfast


  1. A delicious swirl

Pieces of roast turkey (or poultry meat) wrapped in a tortilla cake with a lettuce leaf and tomato slices. To this small bunch of grapes and two small whole-grain, low-sugar, oat cookies. In addition, water or skimmed milk.


  1. Why not pasta?

If you provide your child with a breakfast box that meets the standards for packaging that may come in contact with food, instead of a sandwich, you can give your child a whole dish to school. E.g. Whole grain pasta with pesto, chopped spinach and apple sauce. In addition, two whole-grain cookies and grape juice diluted with water.


  1. Sandwich with yogurt

Wholemeal bread sandwich with chicken (eg roasted or fried and cooled, sliced) and hummus. For this yogurt without added sugar and carrots sliced. Water or cherry juice diluted with water.


  1. Miniskirts

Cut the graham into slices and make sandwiches with tuna. There is also a cucumber cut into the bars, a quarter of an orange, two pieces of celery and two whole-grain cookies, small cookies. Water, diluted juice or skimmed milk.


  1. Tortilla with vegetables

A tortilla cake, cut into half a tomato and cut into strips of smoked or smoked fish, sliced ​​peppers and banana or apple. Water or diluted pear juice.


How to attract children with healthy food?

  1. The most important thing is to give them an example. You have to eat at home and prepare healthy meals. Your child will not eat a salad when you reach for fries …
  2. Children are more interested in eating healthy meals when they are involved in delivering them to the table. Therefore, put a parapet garden with the children and grow parsley, chives, sprouts and herbs in it. Let the children sow, water and collect your crops, and then add them to dishes and sandwiches prepared for a second breakfast.
  3. Give the children a choice by taking them with them for shopping. Let them choose the vegetables and fruits they want to eat.
  4. Include children in common meal preparation – nothing tastes like a small mouth like a dish in which small hands took part
  5. Talk to your child. Show him athletes or actors and translate that their success depended heavily on the diet, because good nutrition is the basis for caring for yourself.

Breakfast? Why is it so important?

It is known that eating breakfast positively affects health. But what breakfast is the best? Why is it always referred to as the most important meal of the day? In the article below, on the European Day of Breakfast, we will answer these questions and dispel your doubts.

Probably more than once you heard the saying “Eat breakfast like a king, dinner like a prince and dinner like a beggar” … Should we actually do this? How much of this statement is the truth? As it turns out our great-grandfathers, they knew what is best for our health. The confirmation of the above words is a study comparing the impact on the body of high-calorie meals consumed during breakfast or dinner, published in 2013 in the journal Obesity.

Researchers have found that people who provide high-calorie foods to the body during breakfast have a greater chance of losing weight and reducing waist circumference than people who deliver most of their daily caloric intake at dinner time. In addition, people who ate breakfasts more than dinners had significantly lower levels of insulin, glucose and triglycerides throughout the day. As is known, the low level of the above parameters (maintained in the norm) is a prophylactic factor that protects against civilization diseases such as cardiovascular diseases, diabetes, hypertension or overweight, and eventually obesity.

Regardless of whether your goal is weight loss or maintaining your health, it is the conscious eating of healthy food that is the basic element necessary to achieve them. Properly selected nutrients, adjusted to health, the rhythm of the day and work, activity, not only promote weight loss, but also contribute to providing the body with energy for work and daily activities, are responsible for the mood and can also protect against diseases. As the researchers from the University of Tel Aviv suggest, not only does it matter what you eat, but when.

The metabolism with which the daily rhythm of the body “works” is greatly affected not only by the type of food, but also by the time it is consumed. Benefits of eating “rich” breakfasts, presented by prof. Daniella Jakubowicz, reached far beyond the lost kilograms and centimeters.

93 obese women participated in the study. In order to check how the calorific value of individual meals affects health, the participants were randomly divided into two groups. Every woman consumed a diet with moderate carbohydrate and fat content, with a calorie of 1400 kcal for 12 weeks. The people from the first group were allocated 700 kcal for breakfast, 500 kcal for lunch and 200 kcal for dinner. In turn, the second group received 200 kcal for breakfast, 500 kcal for lunch and 700 kcal for dinner. Both breakfast and dinner with calorie 700 calories consisted of the same dishes.

At the end of the study in the group of “large breakfasts” there was a reduction in body weight of about 8 kg, which is over 2.5 times more compared to the group “large dinners”. According to prof. Jakubowicz is the hormone – ghrelin (responsible for the feeling of hunger), which in people who eat high-calorie breakfasts was significantly lower, influenced the regulation of hunger and giving up snacking. An additional advantage of eating breakfast like a king is the lack of glucose jumps. High glucose spikes, which are often observed after eating a meal, are dangerous to health, due to the accompanying increase in blood pressure and thus the load on the heart. It has a more severe effect on health than long-term high levels of glucose.

In order to optimize weight loss and maintain health, it is worth considering and verify the current schedule of meals consumed. Even eating in accordance with the principles of proper nutrition, but at the wrong time, can be harmful. People who eat the largest portions of the day during supper, also often go for “night snacks”. An innocent cookie or piece of chocolate in front of the TV or computer is one of the factors responsible for the obesity epidemic in the world. Although it would seem like a small bite of pleasure during a match, romantic movie or work, it can cost a lot.

Surely you already know the reasons why so much emphasis is placed on making the breakfast a healthy start to the day. So, go ahead and try starting a new day with power and energy tomorrow. Who is writing? I certainly!