Glorious smoothie

November 30, 2014 Sam 0 Comments

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Uneori haosul captureaza oamenii in tentaculele sale; toata graba care inconjoara indivizii provoaca o lipsa a atentiei spre sine. Astfel putem vedea tot mai mult oameni care nu mai consuma mancare, ci produse. Si ce sa mai spunem despre "fenomenul" a te bucura de mancare? Toata lumea se grabeste undeva (nu stiu unde). Si astfel privim oamenii cum rontaie produse (cunoscute sub numele de mancare), care secatuiesc energia, care incurajeaza oboseala si, prin urmare, deficitul de vointa si motivatie pentru a face sport, a creste si a evolua. Si nu in ultimul rand, acest tip de "mancare" instiga cresterea adipocitelor (celule adipoase) - cresterea in greutate - si cel mai important, cauzeaza variate boli - cand digestia este ingreunata si tractul digestiv este iritat, au loc inflamatii si stress in corp.

Prin urmare recomand sa incepi sa fii mai responsabil si mai conciliant cu corpul tau pentru ca acesta e casa ta; corpul tau e adapostul tau. Vrei un sanctuar plin de energie si stare de bine sau un depozit plin de gunoi?

In speranta ca am starnit o schimbare, sugerez sa incepi, desigur cu unicul meu, mic dejun glorios :) plin de nutrienti si datator de energie. Fiindca adesea in timpul zilei s-ar putea sa nu ai timp si poate rabdarea sa iti prepari ceva sau sa gatesti. de aceea eu incurajez intotdeauna acest sanatos "fast food". Datorita faptului ca in mai putin de 10 minute ai la dispozitie tot ce ai nevoie pentru a-ti stimula ziua cu atat de multa putere, incat nu iti poti imagina. Hai sa descoperim noile arome :)

INGREDIENTE imaginea 1:
- 1 mana spanac
- 1 banana mare
- 1 lingurita pudra spirulina
- 1 lingurita iarba de grau pudra
- 1 lingurita seminte de in
- 1/2 avocado
- 1 lingura seminte de chia
- 3 linguri fulgi de ovaz

- 1 mana afine
- 1 mana capsuni

Asezati toate ingredientele in blender si mixati pana devine o crema pufoasa. 
Turnati crema intr-un bol si adaugati capsunile si afinele.

INGREDIENTE imaginea 2:
- 1 banana
- 1 kaki
- 1 cana dovleac placintar ras
- 1 lingurita turmeric
- 1 lingurita seminte de in
- 10 migdale
- 1 lingura seminte de chia
- 1 masura pudra proteica din soia (sau din canepa, orez etc.)

- 1 lingura polen crud

Asezati toate ingredientele in blender si mixati pana devine o crema pufoasa.
Turnati crema pufoasa intr-un bol si adaugati 1 lingura de polen crud.

INGREDIENTE imaginea 3:
- 1 banana mare sau 2 mici
- 1 mana fructe de padure congelate
- 1/2 avocado
- 1 masura proteina din soia 
- 1 lingura seminte de chia
- 1 lingurita seminte de in

- 1 lingura polen crud

Asezati toate ingredientele in blender si mixati pana devine o crema pufoasa.
Turnati crema intr-un bol si adaugati 1 lingura de polen crud.

* Optional puteti adauga 1 lingura germeni de grau

English version

Sometimes chaos catch the people in his tentacles; all the rush that surrounds men causes lack of attention to self. Thus we can see more and more people that are not eating food anymore, they are eating food like products. And what to say about enjoying food? Everybody is rushing somewhere (don't know where). And thereby, mostly we see people munching around products (aka food) that drains energy away, that encourages fatigue and therefore deficit in will and motivation to do sports, to grow and develop the self. Last but not least, this kind of "foods" instigates adipocytes growth (fat cells) - weight gain - and most importantly causes various diseases - when digestion is hampered or the digestive tract is irritated occurs inflammation and stress throughout the body.

Hence I recommend to start being more responsible and more conciliatory to your body because this is your home; your body is your shelter. You want a sanctuary full of energy and wellbeing or a warehouse full of garbage?

In hopes that I sparked a change, I suggest to begin with, of course my one and only, glorious breakfast :) full of nutrients and energy-giving. Because often during the day you may not have the time and maybe the patience to prepare something, to cook. That's why I always encourage this healthy "fast food". Due to the fact that in less than 10 minutes you have all you need to boost your day with so much power, that you can't even imagine. Let's discover the new flavours :)

- 1 handful spinach
- 1 big banana
- 1 tsp spirulina powder
- 1 tsp wheatgrass powder
- 1 tsp flaxseeds
- 1/2 avocado
- 1 TBSP chia seeds
- 3 TBSP oat flakes

- 1 handful blueberries
- 1 handful strawberries

Place all the ingredients in blender and mix until creamy smooth.
Pour the cream into a bowl and add the strawberries and blueberries.

- 1 banana
- 1 kaki (persimmon)
- 1 cup grated pumpkin
- 1 tsp turmeric
- 1 tsp flaxseeds
- 10 almonds
- 1 TBSP chia seeds
- 1 scoop soy protein (or hemp, rice protein... )

- 1 TBSP bee polen

- 1 big banana or 2 small
- 1 handful frozen berries
- 1/2 avocado
- 1 scoop soy protein
- 1 TBSP chia seeds
- 1 tsp flaxseeds

- 1 TBSP bee polen

Place all the ingredients in blender and mix until creamy smooth.
Pour the cream into a bowl and add 1 TBSP of bee polen.

Enjoy :)

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Delish sunrise smoothie. Un smoothie delicios ca un rasarit de soare

November 12, 2014 Sam 0 Comments

Ei bine, dupa cum stiti, duminica este ziua mea preferata, pentru linistea si pacea datatoare, dar mai ales, pentru deliciul pe care il pot degusta in pat - micul dejun - masa mea preferata si inca, cea mai importanta masa a zilei. De ce? Pentru ca astfel ii oferi corpului tau sursa corecta de energie, prin alimente nutritive; ele vor stimula si accelera metabolismul si, prin urmare, incurajeaza arderea caloriilor, mai degraba decat depozitarea lor.

Deci, micul tau dejun sau masa fericita, cum imi place mie sa-i spun, ar trebui sa contina:

* O sursa de proteina usor digerabila (pudra proteica de cânepă, pudra de spirulina, pudra proteica din orez brun... );

* Una sau doua portii de fructe (banane, fructe de padure, prune, struguri... );

* Verdeturi (spanac, kale, broccoli... );

* Nuci si seminte (seminte de in / chia / cânepă / dovleac / susan si nuci - sunt mari surse de stimulare a starii de spirit + omega 3; caju-ul dovedit a oferi efecte echivalente ca o doza terapeutica de Prozac si, desigur, regele nucilor - migdalele);

* Carbohidratii complecsi (ovăz, hrișcă, cereale integrale, germeni de grâu... );

* Alte superalimente (polen de albine, cacao cruda, aloe vera, goji... ). Mai multe afli aici.

Asadar, in cazul in care micul tau dejun arata in acest fel, atunci, vei obtine o multime de energie si, de-a lungul zilei, vei consuma mai putine calorii si alimente nesanatoase, pe cuvant :)

Si cum te poti bucura de toate aceste alimente nutritive?
Daca nu printr-un smoothie uimitor?


 Iata smoothie-ul meu delicios ca un rasarit de soare :)


- 1 banana
- 1 masura de pudra de proteina de soia
- 1 mana de spanac
- 1 lingurita pudra de aloe vera
- 1 lingurita de cacao cruda (sau carob/pudra de roscove)
- 2 nuci
- 1 lingura seminte chia
- 1 lingurita seminte de in
- 4 linguri de ovăz
- 1/2 - 1 cana de apa (in functie de consistenta dorita)

- 1 pumn (mic) de struguri
- 1 lingura de polen

Puneti toate ingredientele in blender si mixati pana devine o crema pufoasa.
Turnati intr-un castron, adaugati strugurii si polenul de albine.


 English version

Well, as you know, sunday is my preferred day, because of the silence and the giving peace, but most of all, because of the delight I can taste in bed - breakfast - my favorite meal and yet, the most important meal of the day. Why is that? Because if you give to your body the right kind of energy, from nutritional foods; they will stimulate and accelerate metabolism and therefore encourages calorie burning rather than storing them.

So your breakfast or your happy meal, as I like to call it, should contain:
* an easily digestible protein (hemp protein powder, spirulina powder, brown rice protein powder... );

* one or two servings of fruits (banana, berries, plums, grapes... );

* greens (spinach, kale, broccoli... );

* nuts and seeds (flax/chia/hemp/pumpkin seeds and walnuts are great sources of mood-boosting omega-3s, cashews have been shown to provide the equivalent effects as a therapeutic dose of Prozac and, of course, the king of nuts - almonds);

* complex carbs (oats, buckwheat, wholegrain cereals, wheat germ... );

* other superfoods (bee polen, raw cacao, aloe vera, goji berries... ). For more info click here.

Therefore, if your breakfast looks like this, you'll gain a lot of energy and you will consume fewer calories and unhealthy foods throughout the day. Trust me!

And how you can enjoy all this nutritious foods?
  If not through an amazing smoothie?

Here it goes my delish sunrise smoothie :)

- 1 banana
- 1 scoop of soy protein powder
- 1 handful of spinach
- 1 tsp aloe vera powder
- 1 tsp raw cacao
- 2 walnuts
- 1 TBSP chia seeds
- 1 tsp flax seeds
- 4 TBSP oats
- 1/2 - 1 cup of water (depending of desired consistency)

- 1 handful (small) of grapes
- 1 TBSP bee polen

Put all the ingredients in the blender and mix until it becomes a smooth cream.
Pour into a bowl, add the grapes and on top add the bee polen. 


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Naturally sweet cake and 2 st blogiversary. Tort natural dulce si a II-a aniversare a blog-ului

November 08, 2014 Sam 2 Comments

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Luni, in data de 3 noiembrie, tinutul wellness by sam a implinit doi ani. Doi ani frumosi... doi ani de evolutie si crestere. Ani datatori de informatie si de savoare. Intr-adevar cea din urma s-a cam sitit, insa, a facut-o cu un scop nobil - a lasat loc informatiei. Orisicum cele doua vor dansa intotdeauna impreuna, indiferent de ritmul gasit in cale.

Si, da, timpul uneori nu este cel mai bun companion in acest sens (vezi absenta mea). Dar si aceasta are o menire, iar in viitorul apropiat promit ca o vei cunoaste. Atunci, sunt convinsa ca micile lacune imi vor fi absolvite :)

Pana atunci, tot in incercarea de-a fi gratiata :) si, desigur, de a-mi reaminti placerea de a realiza un desert sanatos, te invit sa incerci si sa degusti reteta urmatoare. Te anunt ca e putin diferita de cele cu care te-am obisnuit pana acum. Adica, e semi-cruda. 

- 2 cani nuci
- 3 cartofi dulci de marime medie
- 1 lingurita ulei de cocos

1. Puneti cele doua cani de nuci la macinat. Turnati nucile macinate intr-un bol. Adaugati lingurita de ulei de cocos si amestecati. Compozitia rezultata o asezati, prin presare cu degetele, pe fundul unui inel de tort (sau in forma dorita).

2. Curatati cartofii de coaja si puneti-i la fiert pentru 10-20 de minute. Ii taiati bucatele si ii adaugati in robotul de bucatarie. Mixati pana devine un piure cremos. Lasati putin sa se raceasca si turnati crema deasupra bazei de nuci. 

* Optional puteti adauga 1 lingurita de miere in compozitia nucilor macinate.

* Toata lumea stie cat sunt de sanatoase nucile, insa, despre gingasii cartofi portocalii, cred ca prea putine persoane vorbesc sau se incumeta sa-i incerce.

Beneficii cartofi dulci:

- Indicele glicemic (IG) este cu mult inferior cartofilor albi. Cartofii dulci au IG 54 (scazut). In schimb, cartofii albi prajiti sau gatiti la cuptor au IG intre 75-85.

"Indicele glicemic (IG) este un sistem de masurare al carbohidratilor, pe o scara de la 0 la 100, in functie de efectul alimentului ingerat asupra nivelului de zahar din sange. Este un indicator care masoara viteza cu care un anumit tip de carbohidrat ajunge in sange si influenteaza nivelul de zahar.

Adoptarea unui regim alimentar bazat pe consumul alimentelor cu IG scazut este secretul mentinerii sanatatii organismului, deoarece reduce riscul de aparitie al bolilor cardiovasculare si cresterea in greutate." (Sursa)

- Sunt bogati in vitamina B6 >> sanatosi pentru inima.
- Sunt plini de betacaroteni >> vitamina A, un important antioxidant.
- Sunt bogati in vitaminele C si E >> vitamine puternic antioxidante.
- Sunt aromati (au gust dulce), deci, nu mai au nevoie de condimente.

 Va multumesc pentru ca mi-ati fost alaturi.
Daca am reusit sa deschid o mica poarta spre sanatate si energie in viata voastra
atunci bucuria mea e uriasa.

Multumesc, multumesc, multumesc :)

Monday, on November 3, the land called wellness by sam turned two years. Beautiful two years... two years of development and growth. Giver years of information and flavor. Indeed the last one was a little sparse, but with a noble purpose - she left room to information. However the two will always dance together, regardless of the pace found their way.

And yes, time sometimes is not the best companion in this regard (see my absence). But it has a purpose, and in the near future I promise you will know about it. Then, I am convinced that my small gaps will be excused :)

Until then, all in an attempt to be pardoned :) and of course to remind me the pleasure to make something sweet and healthy, I invite you to try the following recipe. You should know that it's a little different from what I've used so far. I mean, it's a semi-raw dessert.

- 2 cups walnuts
- 3 medium sweet potatoes
- 1 tsp coconut oil

1. Put the two cups of nuts to ground. Pour in a bowl. Add a teaspoon of coconut oil and mix. Place the resulting composition, by pressing your fingers, on the bottom of a cake ring (or desired shape).

2. Peel the potatoes and put them to boil for 10-20 minutes. Cut into pieces and add them in your food processor. Mix until it becomes a creamy puree. Allow to cool
slightly and pour the cream over the base (ground nuts).

* Optionally, you can add 1 teaspoon of honey in the composition of ground nuts.

* Everybody knows how healthy nuts are, however, about the tenderness of orange potatoes, I think very few people speak or dare to try them.

Benefits sweet potatoes:

- The glycemic index (GI) is lower than white potatoes. Sweet potatoes have IG 54 (low). In contrast, white potatoes, fried or cooked in the oven, have IG between 75-85.

"The glycemic index (GI) is a measurement of carbohydrates on a scale from 0-100, depending on the effect of ingested food on blood sugar levels. It is an indicator that measures the rate at which a particular type of carbohydrate reach blood sugar levels and influences.

Adopting a diet based on eating low GI foods is the secret to maintaining body health because it reduces the risk of cardiovascular disease and weight gain. "(Source)

- They are rich in vitamin B6 >> healthy for the heart.

- They are full of beta-carotene >> vitamin A, an important antioxidant.

- They are rich in vitamins C and E >> powerful antioxidant vitamins.

- Are flavored naturally (sweet taste), so they do not need spices.

 Thank you because you've been here.

If I managed to open a small door to health and energy in your life

then my joy is huge.

Thank you, thank you, thank you :)

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