Omelettes are some of the quickest dishes you can prepare. Super save if you are looking for fat loss or you want to support your muscle growth at your present strength and conditioning program. If you do not train it will stimulate your metabolism too leading to increased fat burn, especially if you combine it […]
Nutrition
Beetroot Immune Booster
I have mentioned few times before about beetroot and red cabbage nutritional facts. Here we got another sweet option of beetroot – cabbage drink, boosted additionally with minerals of Himalayan Salt and nutrients from Bee Pollen. What is bee pollen? It is young bee food, produced by honey bees, which contains nearly complete nutrients required […]
Gluten Free Polish ”Kopytka”
Do you really think that you need to avoid carbohydrates if you want to get leaner? Not at all. The main thing is a source and size of the portion. You do not need to avoid it once you monitor it. There is no better way than turning old school home made dishes into upgraded […]
Mung Beans Wrap
Have you ever tried Mung Beans? These great source of protein, fiber and antioxidants is super tasty option for a change. It has got high amount of Magnesium and Potassium, Folate, Copper, Zinc and Vitamins B group. It can be eaten raw, in salad or cooked, in stews, soups, as an add to any sauce […]
Banana Pancakes Vegetarian – Gluten free
Quick, healthy and yummy . What about another fit and sweet proposition to go ? Prepare it in less than 15 minutes and enjoy sweet taste with no guilt. Banana Pancake is perfect as a before workout snack / meal . It will boost your energy levels up, releasing demanded energy for the training or activity. […]
Sorrel Soup
Last time I was walking through the Irish fields I found sorrel leaves. It reminded me regular summer soup that my mum cooked for us, sending us before to pick some wild. It made me harvest them and cook them off course. This soup is very simple. All you need is to prepare regular broth […]
Meadowsweet Infusion Drink
Harvesting time is still here. I would like to present you another very common and safe herb that can be easily found on the European / Asian Meadows. It is so simple like just going for a walk and harvest them. Meadows flowers, leaves and roots have been used in Ancient Medicine and its benefits […]
Cabbage Vegan Wraps ”Golabki”
Golabki which is Traditional Polish meal, is simple rice and meat filing wrapped with cabbage leaves. I have change the traditional recipe into Vegan, turning it into Asian Style Cabbage wraps with vegetable filling. The dish is very healthy. If you are looking to loose fat, you search for healthy dish that will not support […]
Elder Flower Infusion Drink
Have you ever thought that you can find a natural immune system booster , pain relief , healing super plant , completely for free and so easy to find? Elder Flower Trees are growing nearly everywhere and it’s flowers and fruits have many health benefits. Flowers can be harvested from May until July. Elder Flowers […]
Vegan Post Workout / Anytime Meal
Quick, fit and tasty. Yes yes we keep that going. One pot dishes are the quickest. No meat? Cook even less ! If you are being constantly late person vegan and vegetarian dishes are best. You simply spend up to half less time on cooking. I have got here multi veg simple stew […]
Vegan Ice Creams
Are you hot? Eat Ice Creams and chill. Nothing better than cooling down with super nutritious, no guilt , sugar free, lactose free homemade Ice Cream Bars. All you need is : 4 kiwis 2 bananas flat medium size baking tray freezer Blend Kiwis and Bananas till smooth, pour on baking tray and freeze for […]
After Workout Vegan Meal
Why not to switch vegan type of dishes after workout? Do not consider meat as an only source of proteins. Plants have plenty of them too. Chickpeas which were used for that little tasty balls got about 20 g of proteins per 100 g. What is more it presents great amount of Vitamin B group […]
Hot Thai Lime Soup
Who likes hot , spicy food? If you do catch this one ! Grab quick tasty ingredients and make this soup in less than 15 minutes , if you have your broth ready before. This nutritious soup will full fill your body with healthy fats, Oriental Spices and Fresh seasonal veggies vitamins and minerals. Fennel […]
Spring Tomato Salad
Quick, easy and fit is all we need. Sometimes it takes really only few seconds to create full of good nutrients snack or meal. Get yourself into the habit of nutritional value need. Look at product you consume more carefully. Eat fresh seasonal products and best locally found. If you can grow anything at home […]
Anti oxidant Refreshing Smoothie
Hot days have finally arrived. We are out on the sun for much longer, we sweat more and dehydrate much easier than during cold winter days. Remember to hydrate your self during the day at all the time making sure you refill body electrolytes. Water is one of the most important energy source for […]
Vegan Stew
Have you got situation in hurry where you have nearly empty fridge, you are hungry as hell and you have less than 30 minutes to eat? Catch that super quick and easy Vegan Stew that perfectly fits healthy standards for you and your family. If you are athlete use this recipe as a fuel before […]
Broccoli Omelette
Breakfast – After Workout Meal – Anytime meal This sounds a choice isn’t? High Protein and Fat meals aim to stimulate fat burn and assist lean muscle mass bulk up. It aims producing fast fat loss without feeling hungry and you do not need to count calories. It is save for the mornings if you are insulin […]
Tomato Basil Prawns
Post workout or/and Anytime Meal Proposition. Do you need a recipe that you can prepare in less than 15 minutes? Grab this one. You can easily use that recipe as a regular healthy meal for you and your family or treat it as a post workout meal that will assist your recovery time after work […]
Choco Banana Muffin
Homemade sweet treats are not our enemy. Once you prepare them from good source ingredients and load them around your workout or/and activity they will support the energy output and fulfill your body with vitamins and minerals that will assist well both,before and / or after workout. You can eat them as a Energy Booster […]
Vegan Pineapple Okra Curry
Vegan Pineapple Curry as an option for before workout meal or as a regular meal for lunch or dinner. Super quick and yummy. This is all we need. That super food meal contains such an incredible vegetable as Okra? Never heard about this? Okra is a flowering plant with South Asian, Africa origins rich in […]
Sunflower Seeds Bites
What happens when you have a sweet taste cravings? Sometimes it is so hard to manage to forget about this. It is so strong you simply can not resist. In that case be prepared. Always. Make your own healthy version of sweets that will satisfy your hunger and fulfill your body with healthy nutrients. This […]
Green Thai Curry
Do you fancy Thai Style Meals? Do you really think it is so hard to make them and the only option is to order them in the Restaurant? Nothing more wrong ! It is easier than you think! Thai Style Dishes involve natural mix of spices that may speed up your metabolism like simple chilies! […]
Protein Packed Broccoli Soup / Vegan
Are you looking for fancy protein refill meal? That is quick , easy, nutritious and super tasty? Here you go ! Get to know the Broccoli – Leek – Almond Puree Soup that will assist you during your fat loss / muscle build program. Broccoli is fantastic source of fiber, Vitamin C, K, Folate, […]
Vegan Chickpeas Pate
Are you looking for vegan pate alternative? This high protein chickpeas pate is a perfect option to use as a side for salad, as an ingredient for gluten free sandwich or simply as choice on the platter. Chickpeas are considered as super foods that present valuable nutrients such as high fiber content that controls blood […]
Vegetarian Courgette Pancakes
Have you ever tried courgette pancakes? If not, do so 🙂 This proposition of meal is great for a change of boredom. Super easy, yum & fit. That’s all what we need. You can easily eat it for lunch or dinner . This version exclude meat however you can make it with any meat you […]
Breakfast or Post Workout Eggs Muffins
Fat / Protein breakfast are best choice if you are looking for fat loss. I can highly recommend paleo / ketogenic type of breakfasts. Why is it good for us? Fat/Protein Breakfast will fulfill your body with necessary amount of amino acids and fats that will keep you full for much longer than simple carbohydrates […]
Turmeric Juice – Immune Booster
Immune system should be build regularly, day by day, step by step. Good state of health is some important we should look at. Take care of yourself building it up efficiently and safely. You do not need artificial vitamins for that. All you need it is a consequent and regular, natural treat. What about that […]
Beef Stew & Buckwheat post workout meal
Healthy eating is not about sticking into certain, , limited amount of meals to choose from. Healthy eating is about creating a possibility of eating variety of healthy dishes to ensure our body gets everything in moderation. Please find that easy to prepare Stew as an option for post workout meal. Red meat + buckwheat […]
Gluten Free Pre / Post Workout Pancakes
Do you remember to load your carbohydrate intake around your workout / activity ? That’s great solution for sweet freaks. No guilt. Everything used as a fuel for your body. You do not have to avoid carbohydrates once they are natural, not highly processed, homemade, loaded around activity. Here we got a simple pancake that […]
Raspberry Jam
Sweets are our enemy but who doesn’t like them? I love them too so all my mind gets into figuring out how to cheat my senses. When I have a sweet carvings I can make my own healthy sweet treat. Jams are great to combine them with pancakes, porridge, cooked rice or gluten free pasta. […]
Pesto Prawns Gluten Free Pasta
Do you remember pesto recipe from the previous post? Today is time to use it for pesto pasta with prawns. Super quick, easy and nutritious. We go for it. This high protein meal is a perfect option after workout. Protein / Carbohydrate intake should be measured individually. This proportions are good for me. […]
Vegetable Soup
Holiday time is over. You have probably quit the healthy eating mode for that time. It is ok. I hope you enjoyed the most magical time of the year and you got your powers for New Year installed. Already tired of eating and doing nothing, it is time to set your self back on track. […]
Beetroot Sourdough / Kvass
Beetroot Sourdough is a traditional element that we can meet at every Christmas Table in Poland. That’s what reminded me to share it with you. I prepare it not only for special occasions. I would like to introduce that full of elementary ingredients drink that can be used as a beetroot soup base or […]
Vegan Sweet Potato Soup
Days are getting colder and darker. What about this warming up soup proposition? Chili – metabolism and immune system booster and sweet potato with coconut milk that will fill you for long. Yum and Fit is a must 🙂 We know it, don’t we? Why vegan? I do not like all these names … vegan, […]
Walnut Pesto
Have you tried pesto yet? It is great option as an add for breakfast, lunch dinner or snack. You can add this to salads as a dressing, to pasta, legumes, grains to flavor meal, as a dip for veg sticks or homemade crisps, as a patte for homemade bread … so many choices and so […]
Gluten Free Carb Load Breakfast
When it comes to breakfast, preferably I choose fat – protein option for morning, however if I have a morning training session I would go for Carbohydrate Load before for more energy. Fast/Slow releasing carbs is a great combination to improve the energy levels during workout. I will eat that and hit the Gym after […]
Green Power Smoothie
Smoothies are great quick option for second breakfast or afternoon snack. It takes just few minutes to get them done. If you create a good combination it will fill you for long getting you powerful ingredients for a day. This smoothie proposition is full of anti oxidants, magnesium, potassium and vitamin C. Get ready: small […]
Gluten free Bread
How often did you hear to avoid bread if you are looking to lose fat or get healthy. This is truth as most of the breads we can buy are produced from highly refined flours, salts and other toxic adds that will keep it on the shopping shelf for much longer. Gluten which is also […]
Sugar
Sugar. Why is it so bad for you? Reading this sentence would not be probably the first time. You have already read this so many times but have you really understood it? Sugar is occurring in many different chain types and sources. I will not present here the chemical explanation as this is not a […]
Carrot / Peas Mummy Style & Grilled Chicken Breast
Do you remember carrots cooked slowly in natural butter with peas? This was one of my favorites when I was kid and I still like it. I have never realized before how many benefits gets that simple combination my Mum used to cook for us. Carrots rich in vitamin A, K, E, Biotin, Fiber, […]
Healthy Apple – Linseed Muffins
What do you miss the most when it comes to healthy eating? Let me guess? Sweets? What if I tell you do not have to completely eliminate them? Once you make them by your self, you can easily incorporate them into your daily meal planning . If you load your carbohydrate intake around your […]
Salmon Salad
Quick option for healthy meal whether you wanna eat this for breakfast or dinner 🙂 enjoyable and full of healthy fats , proteins and anti oxidants . I took me 5 minutes to prepare it. Get ready : bunch of mix leaves / beetroot, watercress bunch of fresh spinach hand full bean sprouts 50 […]
Chicken Livers
Making your meal plan for the week should include different sources of proteins, fats, that will fill your body with its vitamins and minerals. Sadly, Chicken liver had been forgotten. I would like to introduce them back as it is fantastic option for a change. Chicken livers is a […]
Food for Fuel
Have you ever considered that food is a fuel? Imagine your body is a car and like engine needs a fuel to run. The food is a fuel for human like a petrol for vehicle. We need to make sure we feed our tanks with good source of energy so we live, move, think, and […]
Beetroot The Quinn
Beetroots have been called some of the best super foods that have got amazing health benefits. So rich in Vitamin A, C, B vitamins, Iron, Magnesium, Folic Acid and Choline. Introduce that yummy vegetable into your diet. Many evidences proofs the benefits of beets that promote preventing diabetes, cardiovascular diseases and obesity. On […]
Fit Salad Blueberries & Cheese
That super quick and healthy salad will be ideal for a day snack . It will fill you and get you lots of great nutrients for a day. 5 min prep. What are you waiting for ? Get ready : good bunch of iceberg lettuce hand full walnuts hand full blueberries hand full fresh […]
Leek Soup Total Body Booster
Soups are amazing option for healthy meal. Easy to prepare and filling very well. Leek is a family to onion and garlic, giving us similar benefits. It gets antioxidant activity. It is rich in Vitamin K which controls our cardiovascular system. It boosts nitric oxide production, that helps in clearing out, dilating and relaxing […]
Energy Balls
Yes I am a huge fun of sweets …. mmmm What about Healthy Treat ? Having a possibility to eat fit, nutritious and yummy snack make sense for me 🙂 I can eat it whether before of after workout. It will fill me , and kick my power up or/and help me to store […]
Fat & Protein Breakfast
What do you eat for breakfast? Let me guess… Carbohydrates? Bread, Cereals, Porridge … etc. It is not the best choice. It all depends on your individual body needs, reactions and day plan of course, however the evidences proofs a lot of benefits that coming from healthy fat and protein based breakfasts. Let yourself […]
Choco Lolly Pops
Don’t you love chocolate? I do 🙂 Natural Cocoa is so rich in Potassium, Magnesium, Phosphorus and Calcium. Combined with coconut oil or ghee butter and sweetened with Xylitol make just perfect option for joyful sweet and healthy treat. You can simply make a chocolate pouring the ready mixture on […]
Salad Bowl Spinach-Cabbage-Pear-Blue Cheese -Mix Seeds
Yes, Vegetables are on the first place. I am not vegetarian, however I do appreciate all the vegetarian and vegan dishes. I cook them a lot too. Today I had the protein-fat based breakfast that included meat, so for Lunch no meat salad. It was delicious 🙂 Get ready: small piece of red […]
Mussels a la 4EvaFit
It’s so important to make your food full of multi nutrients combination. Our body needs different sources of healthy fat , carbohydrates, proteins, vitamins and minerals. Do not be afraid of making your meal tasty and healthy. Stop feeling guilty about what you eat. Start making smart choices and be sure it is a good […]
Anti-Oxidant Drink / Immune Booster Cabbage Smoothie
Didn’t I mention about the necessity of regular immune system build up ? Yes it should not be seasonal. Start today and do it every day through the year. There are millions options to choose from. Here you got another one. What about that smoothie ? Get ready: ✔piece of red cabbage […]
Pre-Workout Snack / Energy Maker
How to fuel yourself nearly straight before workout? How to rise you energy levels up in a healthy way? Today I had a heavy lift, back session followed by 15 min Tabata. I needed lots of energy for that. I ate that snack 30 min before I hit my program. I wanted to ensure I […]
Spicy Chicken & Mango – Avocado Salsa
Great Ingredients make great food … What about that full of colors and nutrients lunch proposition for today ? Whether you exercise or not it is super fit, yum, healthy and benefiting 🙂 Try it. That spicy Mango & Avocado Salad Rock the Plate 🙂 Get ready : ✔chicken breast ✔handful fresh thyme ✔Himalayan salt […]
Healthy Kebab
High Protein meal based are important when you are looking to lose fat or grow muscles. Exercise is just making an impetus for growth🔛 💪You need to refill your body nutrients every time to get your results ✌Sometimes you can get bored with that broccoli and chicken, is it not? Simplicity is the key to […]
Rice Porridge Energy Maker
Sometimes I feel lost when I am hungry and in hurry. It drives me crazy when I am not prepared with my meal plan. I got to workout without a meal? No way. Whether you exercise or not this carbohydrate based meal will fuel you for long. It is super healthy and super save. Tasty […]
Guacamole
Avocado should appear on our tables every day. It gets so many nutrients that the list could not end on this page. Guacamole is one of my favorite avocado based proposition. It is just a perfect add for homemade tortillas, salads, wraps, as a deep for veg sticks or grilled meat 😉 lot’s of options […]
Immune Booster Smoothie Anti-Oxidant
Autumn is just around the corner. Sneezing Season is officially on. We can avoid it looking after our self and building our immune system. Constant little steps, regular doses of Vitamin C will boost that and make us stronger. That enjoyable smoothie will definitely help 🙂 Drinking regularly, once a […]