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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

SUPERFOODS| Barley grass benefits

Barley grass is yet another super green super healthy superfood. According to organic facts, its benefits include relief from ulcerative colitis and strengthening of the immune system. It cleanses and detoxifies the body, protects from radiation and cellular damage, fights addiction, and regenerates damaged cells and tissues. It also maintains healthy skin and an appropriate acid-alkali balance, contributes to bone metabolism, promotes agility, and exerts rejuvenating effects on the entire body.

What is barley grass ?

This is the name referred to the “young version” of the barley plant in simple words. Barley grass is among the world’s youngest grown sweetgrass and lately it has been gaining more and more popularity due to its healing benefits.

Nutrition facts

This is a very nutrient rich superfood containing vitamins such as C, B1, B2, B3, B6, foliate, A, E and K. It also contains a variety of minerals and electrolytes like magnesium, phosphorous, potassium and zinc, iron, calcium. It also provides us with powerful antioxidants, essential amino acids, and beneficial enzymes. It also supplies valuable fiber to the body and does not offer any harmful cholesterol. That all makes it a great superfood and perfect to use in our post workout shakes 😛

Health benefits

Gut health

Barley grass is valuable in treating ulcerative colitis attributing to its stimulating effect on the gut-friendly bacteria. It helps in alleviating inflammation and other associated symptoms implicated in ulcerative colitis by reducing the provocative chemicals in the bowel. It also helps to eliminate toxins from the body.


The cleansing ability of barley grass is effective in eliminating the harmful heavy metals from the body, including lead, which may cause behavior and learning disorders, particularly in kids. That all is due to zinc, selenium, and copper. Moreover, thanks to chlorophyll and beta-carotene barley grass stimulates the eradication of waste materials such as mucus and crystalized acids. It also supports the metabolic processes and aids in strengthening and detoxifying the liver.

Prevents diseases

Regular consumption provides the required nutrition which is necessary for balancing the optimal production of immune cells in the body. An effective and strong immune defense system vigilantly fights infections and prevents the development of fatal diseases.

Fights addiction!

Barley grass is also a remedy for fighting various kinds of addictions, that is thanks to the glutamic acid in it inhibits the craving for harmful materials such as alcohol, coffee, nicotine, drugs, and even sugary sweets.


Barley grass is of alkaline nature what contributes to balancing acidity in the body.

How to use barley grass ?

#1 There is a lot of ways to help include this one into your diet. I would compare its taste to the one of matcha green tea, therefore I sometimes make myself a barley grass latte with a little bit of honey. Delish !

#2 Smoothies. I’m not a smoothie fan to be honest (don’t come @ me..) but whenever I make one I make sure to add some of that superfood in, as you canny even taste it !

#3 Porridge. Always. I generally add a blend of seeds + flax + barley grass as I am topping my oats. Once I mix everything together I can’t taste the barley 🙂

Have you heard of this superfood ?

What do you think of it ? Let me know !

Liv x






ANABOLIC STEROIDS| Why it is not a good idea.

You want the good looking big muscles, you want them fast and though you know it is a bad idea you also realise it is the short cut to use them steroids… Many athletes and other desperates have been won by steroids. They are probably suffering from their side effects or are not realising what is yet to happen.

What are anabolic steroids ?

Often confused with corticosteroids that are used to dampen overactive immune responses and reduce swelling. Anabolic steroids are synthetic versions of testosteron which is naturally produced by both men and women and throwing it out of balance like any other hormone, is just the worst idea.


Doctors are not allowed to prescribe steroids in order to enhance one’s performance. So yes, they are illegal unless prescribed due to a medical condition.

Side effects

Those steroids are powerful and their effect depends on an individual but varies according to sex and age.

What may happen to men ?

  • breasts development
  • painfull erections
  • decreased sperm count -> infertility
  • impotency

Does any of this sound like nice to you ? Don’t think so.

What may happen to women ?

  • excessive body hair
  • deeper voices
  • problems with menstrual cycle
  • reduced breasts size

Sounds like all the nightmares a woman can imagine..

What can happen regardless of sex ?

  • skin problems, acne
  • skin yellowing
  • become bald
  • heart attacks due to heart muscle hyperthropia
  • mood swings
  • high “bad” cholesterol levels

Thank you for reading 🙂 I am no dietician, however I have been in the sport/fitness and health community ever since being really small. I have come across people experimenting with different supplements and also steroids what made me really worried. I realise this is a controversial topic so please do share with me your comments about that or maybe you want me to elaborate more on something ?

Let me know !

Liv x

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.


To my family and friends… I love you

Liv x

Carob powder benefits


I have been crazy about superfoods and supplements lately, what is good, what is bad, what are the adventages and disadventages blaa bla.. Welcome to Oliwia’s mind 🙂 I have known and been using carob powder and mollasses for ages now, but the only thing I knew was “well it’s good for you”. I never wondered what were the exact benefits of this magical powder for us humans and so I thought it was a high time I did some more in depth research.

What is carob ?

It is, like peas actually considered legumes (I know right?!) and it has been called as St. Johns bread. It comes in a pod and grows in a cylindrical shape supported by a thick truck. It is native to the Meditarrianean and Northern America regions. Many cultures use carob as nuts and seeds, as well as a healthier substitute for chocolate (wow that is one thing I knew!).

Benefits ?

-> Nutrition

It has great health benefits as it is rich in vitamins such as K, E, ryboflavin. Carob has moreover high mineral content of calcium, potassium, zinc, phosphorus and is rich in antioxidants.

-> Anti-cancer

The polyphenolic content of carob makes it an ideal antioxidant, and carob germ flour, another byproduct of this useful plant, has been directly associated with cytotoxic activity in the body. That means it is toxic to some cells and luckily it has showed toxicity towards cancer cells especially when speaking about pancreas and brests.

-> Helps with diabetes

When compared to regular chocolate, carob has more sugar and helps regulate blood sugar what makes it a better choice for those suffering from diabetes.

-> Gut health, digestion

Carob is rich in dietary fiber what bulks up bowel movements and stimulates regularity . That way it contributes to a better digestion and less gut problems/ conditions. Moreover, since its fiber is insoluble, it can absorb liquids preventing diarrhea.

-> Weight loss

It is no news that food rich in fiber help us stay full and satied for longer and since we have just learned that carob has a high content of fiber – that way it helps those who are struggling with weight management.

-> Better cardiovascular health

Studies have shown that the magic powder helps lower the bad – LDL cholesterol levels as well as reduces the number of tryglicerides in the system. That way it reduces the risk of cardiovascular conditions such as heart attack, strokes or high blood pressure.

That is long story short of my research about this superfood. Hope I made you all willing to start incorporating it in your diets 😛

Take care !

Liv x