BREAKFAST| Why is it important ?

“Breakfast like a King, Lunch like a Prince and Dine like a Pauper”

I bet you all have heard of this phrase, yet many seem not to follow it. Why ? Typical excuses include not having enough time in the morning, not being hungry enough (cos you ate shit at night!), or being too lazy to prepare a meal before going to work or school. Many people also seem to skip breakfast due to “intermittent fasting” which is no different to the phrase above but instead, those people prefer to indulge later at night or late evening. Intermittent fasting that way might work well for your physical appearance, but following what I stated above will not only benefit your figure but also digestion. No stomach likes having to work while you’re sleeping !

Weight loss

Breakfast gives our bodies and brain fuel to function for the rest of the long, tiring day. It breaks the overnight fast (DUH that is the right way to follow IF). Running on an empty stomach equals kinda to a car with no petrol. Moreover, you are very likely to be hungry and peckish for the rest of the day, regardless of eating something later on or not and that is simply because you deprived your body of the energy it needed right after you started moving and using your brain.

According to nutritionists you should have your first meal within first 2 hours of waking up and it should be made of around 35% of your daily caloric intake. You must additionally focus on having enough protein and fats in the morning so you are good to go for a good few hours especially when going to work or school.

To conclude, many researches show that people who tend to have big breakfasts and smaller dinners do not struggle with weight management. It is simply due to the fact that thanks to this good routine, they don’t get peckish on sweets and snacks right before bed time what also contributes to better sleep, and better sleep = hunger control.

Brain function

Breakfast helps restore glucose levels which is crucial when it comes to brain function. That way it also contributes to improved memory and concentration. That explains why people who tend to skip breakfast might experience brain fog or fatigue during the day.


Those are two main reasons for why you should never skip breakfast ! It will reduce your sugary cravings and will leave you having plenty of energy for the entire day ! Establishing good eating pattern especially when upbringing a child helps them keep their weight and health at perfection 😛

Last but not least

To leave you with some ideas for breakfast, let me just say… oats !! I have talked about this here I ate porridge everyday for a year 

I comine my morning oats with some protein powder because I usually work out in the morning or run a class at the gym, then I love to add fresh fruit and most importantly some nut butter (I probs add wayyyy too much but oh well, healthy crazy cool team here!). I sometimes additionally add some plant based yoghurt for extra protein !

Tastes like a cake 😛IMG_0728.JPG

LIFE CHANGES| The pain of moving far away from your family and friends

To all my family members and best friends…

I knew I would have moved out to a different country to study ever since I was 8 years old. Still, no one including myself believed it would actually come to real life and I would have made my childhood dream come true. And here I am, now 20 years old working two jobs, studying polish girl living in the UK. I was 19 when I moved out, but 17 when I first moved to Germany to work for about two months. During that time I learned what real pain of missing family and friends was, how it felt like being broke or how to cook for myself and spend time lonely.

My uncle who plays a father like role for me now that I’m in the UK almost completely alone, lives over an hour from here but still I only end up seeing him maybe once a month, not to mention how rarely do I see my family – once in three or four months maybe ?

Honestly, trying not to take money from your parents and be independent requires quite a good mental strength. And that’s not the only thing I’ve mentally had to deal with ever since coming here. Changing jobs and therefore environments 3 times now, dealing with my previous landlords who are trying to play me for money… completely myself because why would I worry anyone else and… how are you supposed to take real life lessons if you can’t handle adult life ?

Now that all of my uni friends who have not found jobs moved back to Poland for those few months summer break in between year 1 and 2 of uni, I wake up being kinda lonely, with Netflix of course. But that’s life. I aim to save money, be able to pay for my parents’ holidays, save for my own holidays and smaller trips. Everything in life comes for a reason. Having those mental ups and downs I bought a book – 12 rules for life. Please everybody, read it. It’s a true antidote and kick ass literature that will make you feel better about yourself especially when trying to do something good but having to cope with shit loads of obstacles.

Do I regret any of my decisions ?

I regret being very impolite to my parents when on the phone. Sometimes when I feel a lot of pressure I think I end up putting my anger on them. But no.. I do not regret moving out, deciding to study here. I have the awesome opportunity to learn how to live and what live gifts is with at a very young age. Having chosen a university in Poland I probably would have stayed at my parents. I wouldn’t have to learn how to be independent and cope with problems. I’m grateful for whatever happened so far. Moreover, seeing my family or going back home now shows me how grateful I should be for having them and how much I used to take it for granted, now I fully appreciate every moment spent with them.

Would I recommend similar decisions to you ?

Yes, please get out of your comfort zone, explore the world, cry and be happy, overcome your insecurities, overcome problems, cope with them, appreciate the good and the bad.

NEVER GIVE UP

To my family and friends… I love you

Liv x

80/20 eating pattern

We live in a world full of diets and different eating pattern trends. Whether on instagram pages, facebook or other social media, you can find new “diet facts”, “diet plan example”, “eat this not that” everyday. All that contributes to one’s bad mindset and that happens slowly, without realising until it might be too late, hence why we hear a lot about different eating disorders since a lot of them come from an over obsessive calorie restriction or orthorectic mindset.

Think about when you were a kid… Would your child self think about what is good or bad for you ? Of course not, that kid would rather eat an entire cake. And most of us as kids were nowhere near being obese, since we used to play a lot with other kids or do sports. Nowadays we are being told that it’s not all about calories when it comes to being fat… which is completely not true. If i only ate one meal a day and that meal would be a snicker bar, would I be obese ? No, I’d be skinny and probably about to starve to death.

Obviously, a lot of people, including myself suggest eating as much of health and superfoods as possible and reduce the amount of processed foods to minimum, but health and weight do not necessarily mean the same. Wanna be healthy ? Eat healthy. Wanna lose weight ? Eat less (but of course 100% junk food is not the greatest idea for anyone).

What is 80/20 ?

There comes the 80/20 “diet” which in truth is not actually a diet but a way a normal person that knows what is wrong and what is right eats. Basically, 80% of your diet includes healthy, unprocessed foods and the rest 20% consists of some less healthy products or meals when going out with friends. That approach to dieting helps staying sane and understanding that we do not have to restrict ourselves and it’s normal and humanly to sometimes let go and feed your soul some chocolate ;). 80/20 explains that eating neither 100% healthy nor 100% junk food is good for you. The first one will only lead you to having unhealthy urges or binge eating and the second one will leave you looking and feeling unhealthy, tired and unhappy. And all in live is about balance.

several people dining on table
Photo by rawpixel.com on Pexels.com

Who is it for ?

Definitely everyone !!

Do you wanna loose weight but are afraid you might regain it right after you stop dieting ? That often happens when people eat too healthy and are too restrictive when cutting, it results in craving literally everything in sight once they have reached their goal. They start eating everything, all the crisps and chocolates ending up at the starting point again. When cutting, following 80/20 ensures sanity, you are allowed to eat whatever you crave as long as you do not overeat and include the 80% of healthier foods.

Are you just trying to keep up with your weight but have a lot of energy to fuel your workouts, everyday life etc ? Great, because 80/20 is like said before, what most people follow. You can for example oft for a great healthy breakfast and a bit of a naughty snack like a reeses bar and nothing bad will happen. You won’t gain any fat because you ate an unhealthy bar rather than raw vegan energy ball…

Bulking ? You will probably love this diet. When bulking, especially if there are big calorie numbers included eating 100% healthy and high fiber could actually do you wrong because you would feel too full and bloated at all times. Sneaking some chocolate or a burger here and there will help you bulk + ensure good approach to your diet.

woman girl jeans clothes
Photo by Public Domain Pictures on Pexels.com

Planning or intuition ?

It all depends on where you are coming to this diet from. Eating disorder ? Trying to gain or loose weight ? Probably planning is a better option for you so that way you can also learn to understand nutrition and how to introduce balanced approach to dieting.

You only goal is to be happy and healthy, but you are happy and confident with your body ? Sounds like a good mental state huh ? You should only pay attention to what you eat and ensure most of it is non processed. Don’t put yourself into thinking “oh today I can eat this and that but tomorrow I won’t allow myself” “I have used up that 20% of unhealthier foods for this week, now only salad”. That will lead you nowhere.

This diet in the end is about learning and understanding the meaning of balance when it comes to nutrition especially when one want’s to stop focusing on calories and all that comes with it but just go back to “normal eating”.

flat lay photography of three tray of foods
Photo by Ella Olsson on Pexels.com

So… all in all, this leads us to intuitive eating ! Guys just know that looks and food is not what life is about. It’s about enjoying yourself and being healthy. We have all become over obsessed with dieting and “what is good or bad” that people had to come up with things such as 80/20 or “intuitive eating” that are in fact what people used to follow before fitness, health and dieting went trendy.

That is just my honest opinion and I wish everyone to be happy and listen to your bodies ❤

x Liv

Why climbing is a great exercise

If you have been here for a while you know I’m a hyperactive, sport-loving blonde. But I have been avoiding rock climbing since I had once fallen of the wall when I was about 10. However, knowing how great of an exercise climbing is I finally convinced myself to have a go again and went to a local rock climbing venue with my friend. We spend there solid 3 hours trying to tackle the harder paths with every minute and trust me at the end I was no longer worried or scared, just had the best fun !! After I had gotten back home I realised how tired and sore I was and that’s why I thought climbing would be a great topic for my blog.

-> Let’s start with the fact that climbing is extremely fun especially when you are training with your friends, you will realise you spent a few hours doing the activity without even thinking of being tired. Where there’s fun – times goes fast and without unnecessary thoughts.  Moreover, you won’t be willing to go home unless you make it to the end of every path, THAT’S WHAT CLIMBING DOES TO YOUR MIND !

-> Secondly, burns PLENTY of calories. Are you trying to loose weight ? Tone up ? Gain muscles ? Yes, works for all of the above. It is definitely a full body workout combining strength and cardio. Guess how many kcal I burned during my almost 3 hour session ? over 900 !!! Can you imagine ? And I only weigh 50kg…. To be fair I must admit, post climbing rest of the day was all about food as I was exhausted and HAAANGRY

-> Climbing also makes you flexible. It often demands from a climber to reach out for a hand hold far away what stretches out your muscles and improves overall body flexibility. Fun way of stretching huh ?

-> Reduces stress !! I know I know… in truth any physical activity reduces stress, but I find climbing so mind cleansing and fun, especially when with company, I promise it will help you let go of any bad thoughts and stress.


Those were only a few of many many more reasons for why you should try climbing.

WARRNING

You might get addicted..

X liv

Legal cannabis? – CBD oil

Recently, my head has been all over herbal, natural medicine and fatigue remedies due to constant changes and issues in my personal life I’ve been experiencing. I have always been perceived as a highly optimistic, happy person who will always find the “bright side” to everything. But with the recent pace of my life I haven’t been able to sit down and think or relax fo a moment what has caused me a lot of fatigue, stress and I even found myself having anxiety moments which is very unlike me. I have tried many mental health aiding “diets”, teas, herbal infusions, incense sticks etc… But just like any “fad” weight loss diet, many of those solutions work only in theory and not practice.

When I went home last week, my mom introduced me to the CBD oil. I have never heard of this before and got very intrigued, so naturally I went into some deeper research.

Cannabidiol, known as CBD has been gaining a lot of traction in the wellness community. The oil has previously been used only as cure for the seriously ill, but with the benefits it comes with and how rapidly we experience them, CBD has caught a lot of interest.

CBD = cannabis?

Cannabidiol is one of the chemical compounds found in cannabis, however to create the oil it is combined with a carrier oil and it is not psychoactive.

person holding green canabis
Photo by Aphiwat chuangchoem on Pexels.com

Is it legal ?

With the popularity of cannabis especially among younger generations and its psychoactivity, there has been a lot of confusion surrounding Cannabidiol. It has been proved that the oil has very little or no THC, which is the psychoactive chemical compound, therefore also due to CBD’s health benefits it is legal among most EU countries and sold for medical purposes.

How to take it ?

The amount of which one should or should not be taking is personal. You will usually apply a few drops under your tongue or you can add it to your smoothie etc. Many people start by taking 3 drops a day: one in the morning, one in the afternoon and final one in the evening. Then it is advised to observe changes and if you feel like you are not experiencing the benefits – you can add more drops.

The BENEFITS

Mental health

There is a great number of benefits CBD comes with. Like I said, I discovered the cure when looking for something to help my mental health. Cannabidiol is known for reducing signs of anxiety and depression.

As explained by Dr Brewer, ‘Cannabidiol interacts with the body’s own endocannabinoid system, enhancing the effects of other brain chemicals to promote relaxation and reduce anxiety, stress, restlessness and fatigue,’ 

Moreover, Back in 2011, a study published in the journal Neuropsychopharmacology found that when people with generalised social anxiety disorder (SAD) were given 600mg of CBD oil prior to a public speaking test, as opposed to a placebo, they experienced significantly less anxiety, difficulty and discomfort during their speech. It has additionally been shown to improve symptoms of post-traumatic disorder in children.

Acne

Due to the effects of CBD oil on the immune system and its ability to help reduce inflammation, it may offer relief from acne.

‘Both CBD and THC have been shown in multiple in vitro studies to have anti-acne and topical anti-inflammatory properties,’ reveals Dr Gordon.

Epilepsy

Some clinical trials have found that CBD can be helpful in some types of epilepsy, however that requires further study.

Pain alleviation

‘CBD has been described as a multi-target molecule,’ expands Dr Brewer. ‘It is highly antioxidant, so has anti-inflammatory effects on joints, to improve pain and stiffness. CBD also has an analgesic effect, to reduce pain perception in the brain.’

Besides being proved to deliver pain relief, it has also been tested and proved to offer benefits to those receiving treatment for cancer and also promote apoptosis of some bad cells.

‘High CBD-content medicinal cannabis products can help reduce nausea, poor appetite, pain and sleep disturbance in cancer patients, as shown in multiple studies,’ says Dr Dani Gordon.

My experience

I know some can say it’s placebo effect, but I do have to say I feel much better and calmer ever since I started taking CBD regularly. I take 3-4 drops a day and am definitely less fatigued or stressed and try to look at the positives at all times rather than focusing on the negatives. It has only been a little over a week for me so I guess I will be able to tell more after a month. The topic is to be continued !


What do you think ? Have you come across the CBD oil before ? Or maybe you have already experienced it benefits ? If you answered yes, which benefit were you most focused on ?

x