Amy Brown

Tortilla With Tuna

June 24, 2015 by Amy Brown

Do you like tortillas? Here is one super healthy tortilla recipe you can make it for breakfast on weekend picnic, for your business lunch or for dinner at your love nest … just select the occasion and enjoy it.
Ingredients (for 2 people) :

4 tortillas
10 ounces spinach
2 cans of tuna fillets
2 hard-boiled eggs, cut into quarters
12 cherry tomatoes, cut into quarters
3 tablespoons green olives, pitted, chopped
2 tablespoons olive oil

Sauce

4 tablespoons yogurt
2 cloves garlic, finely chopped
tablespoon chopped fresh chili peppers
tablespoon lemon juice
teaspoon of honey
2 tablespoons olive oil
salt and pepper

Before preparing the tortilla,spread it with olive oil. In the middle put spinach, chunks of tuna fillets, olives, eggs, tomatoes and wrap it. Mix well all the ingredients for the sauce and let it sit for a bit. Rolled tortillas and pour the sauce.

(photocredit:sensaklub.hr)

“Love Wreath” ~Cake With Dried Fruits~

June 18, 2015 by Amy Brown

It is called “Love Wreath” because you will simply fall in love with its taste, or the one that you will serve this cake to, will fall in love with you.

With mixer, mix the next ingredients:

3 eggs
1 vanilla
2 cups sugar (200 gr.)
1 pastry
1 cup milk(200 ml).
1 cup butter (200 ml).
3 cups flour (200 gr.)
1 large tablespoon cinnamon

Then add 400 grams of a mixture of finely chopped dried fruit, such as:

measles
nuts
raisins
dried apricots
dried figs
dry dates
dried pineapple … or other dried fruit of choice.

Mix the mixture with a spoon until it becomes brown then add:

1 grated lemon peel
1 grated orange peel
1 grated chocolate (100g)

Mix all of it nicely with a spoon and place it in greased with oil baking ball and pour over with the flour. Bake the cake in preheated oven at 180 degrees with the fan for 50 minutes (55 minutes with no fan).

Remove and place it on serving plate. While it is still hot pour with cinnamon.

Once it is cool cover with a paper towel, place in a paper bag and close nicely, than put it in a refrigerator.

Healthy Recipe – Millet with Mushrooms

June 18, 2015 by Amy Brown

Millet is one of the healthiest cereals. It is often recommended intake in the diet due to treatment of various diseases. Except that is healthy, it is delicious too. We share a tasty recipe where millet is combined with mushrooms, for which you will not need much time and you will have a healthy meal.

For this recipe you will need :

250 g millet
250 g mushrooms
1 carrot
parsley
1 onion
1 sour cream
100g tofu cheese
100g Trappist cheese
salt
oil
1 tablespoon spice vegetable

Instructions for preparation :

First wash the millet. Then put it in a liter of water with spices to cook on low heat for about 40 minutes. Peel and chop the carrot and the onion into small pieces. Mushrooms are also washed and chopped. In a pan cook the vegetables with mushrooms and little oil. When the millet is boiled mixed with the vegetables and the mushrooms, then add tofu cheese, and put it all together into a glass pan. Pour in the sour cream and eventually sprinkle cheese on top. Bake in oven for about 15 minutes. After that the millet is ready for serving. Good appetite!

10 Reasons to Start Bike Riding!

June 17, 2015 by Amy Brown

Apart from an excellent cardio exercise for your body, burn calories and quickly takes you to the desired destination, cycling is very fun activity that will fill you with a sense of happiness. Warm summer days are ideal for this fun activity that can be practiced alone and in company.

Read these several additional reasons why it is desirable to remove the bike from your garage and start using it more often.

1. Burns calories and tone your legs

Cycling is a great way to loss a lot of calories without putting extreme physical effort. Your weight, the resistance of which is set bicycle, the speed at which you turn the pedals, and length of the path that you have chosen to ride, effect on the number of calories burned while cycling.
Example: one-hour leisurely cycling for a person with 55 kilograms burn 220 calories.

Also you tone your legs and hips, and if you seat properly on the bike the abdominal muscles are activated. Cycling strengthens your back and buttocks muscles too.

2. Relieves stress

Everyday worries and problems may be exhausted and increase stress levels. Your mind and body feel it. Do yourself a favor, get your bike and start cycling, because it has therapeutic effect. By getting out in nature and fresh air you will feel instant relief and it will improve your condition.

The more you enjoy during the exercise, the faster you get rid of stress. The rotation of the pedals will act as a meditation. Fully concentrated on the right and vigorously turning the pedals and block all negative thoughts. The bike is really magical eraser of stress and anxiety.

3. Increases energy and feeling of happiness

You need only 30 minutes cycling a day to increase your energy levels without additional incentives to which you are accustomed, as huge amounts of coffee. You are mistaken if you believe that physical activity will exhausted you. It actually stimulates you and gives you more energy to perform daily tasks.

Like any other physical activity and cycling fills you with a sense of satisfaction. Releasing the “happy hormone” serotonin and dopamine, it contributes to stay happy and motivated.

4. Protects the heart

It is proved that cycling reduces the risk of cardiovascular disease. This fun exercise will take care to reduce the risk of various diseases, such as heart complications, type 2 diabetes or cancer. Stabilize blood pressure and significantly reduces the chances of experiencing a heart attack.

Cycling is a complete “exercise” for your heart, blood vessels and lungs.

5. Protects the ankles and knees

Cycling is a cardiovascular activity that provides less friction and load the ankles and the knees, unlike physical activities like aerobics or running. The chances of injury are minimal, given the fact that regulary walk more activates knees. If you have problems with your knees, do not have doubts that cycling is the right solution for you.

6. Helps you sleep better

Cycling provides you with energy during the day and at the same time ensures that you sleep like a baby at night. Quality sleep is one of the key factors for the body and mind relax, fresh appearance and the release of excess weight. However, experts advise to pay attention of the time when you ride a bike, ie to avoid about 4 hours before bedtime.

7. Increases concentration and stimulates the brain

Morning “fuzziness” of mind after waking up can be easily cleared by cycling. The rotation of the pedals significantly improves blood circulation, from the feet all the way to the brain, which affects the brain and concentration.

While you cycle careless, get a chance to think and arrange the thoughts to prevent “blocking” of the brain.

8. Contributes to look younger

Cycling will simply make you feel and look younger, not only in spirit but in body and face.

Like any other physical activity regular cycling also will allow radiant and tightened skin, and attractive line of the body. The fact that you are truly enjoying cycling your bike will cause a sincere smile on your face.

9. Improves sex life

Bringing the body in top shape by using a bike not only lets you feel sexy, but also balance the level of so-called sex hormones in the body. Although most of the research suggests that physical activity is directly related to endorphins, however undoubtedly affects the sex hormones like testosterone. Women who are in good physical shape delaying menopause.

“It’s good for your heart is good for your sex life.”

10. Saves the planet

Replace your car with a bicycle whenever you are able to. Be an example for your community by using this alternative of transport. You will make good for the environment that will contribute to reduce air pollution. In addition, you save time and money during transport from one location to another, deftly avoiding traffic jams.

White Bean Spread Recipe

June 16, 2015 by Amy Brown

In addition to bread or crackers, this spread can be used on pieces of vegetables, such as peppers and tomato cut in halves, or the leaves of lettuce
Ingredients:

large can or 2 small cans of white beans
juice of ½ lemon
2 tablespoons olive oil
1 clove garlic
2 tablespoons wine vinegar
1 teaspoon mustard
salt and pepper
1 tablespoon fresh thyme leaves
10 fresh basil

Drain and rinse well the beans from a can. Put it in a blender or electric chopper and then add the lemon juice, olive oil, peeled garlic, mustard and salt and pepper to taste. Mix until it become a smooth puree; if necessary, add a tablespoon or two of water. In the puree add the thyme leaves and basil leaves. Briefly, mix and transfer to a bowl and serve.

~~Bon appétit

Delicious Carob Muffins Recipe

June 13, 2015 by Amy Brown

Once considered as indigent foodstuff, today carob is ingredient of tastiest delicacies, and thanks to its sweet taste it is healthy substitute for chocolate and cocoa.

Ingredients you need for carob muffins (for 4-6 people):

1/2 cup of whole-wheat flour
1 cup of black flour
1/2 cup minced carob
pinch of salt
5 g white chocolate
bag of baking powder
1/4 teaspoon vanilla powder
1/2 teaspoon baking soda
3 tablespoons brown sugar
3.5 dl soy milk
1/2 cup corn oil
1/2 cup drained raisins
2 tablespoons rice malt

Soak the raisins in warm water for 10 minutes. Cut the white chocolate into small pieces. Combine all dry ingredients in a large bowl (black flour, wheat flour, carob, white chocolate, baking powder, vanilla powder, baking soda, sugar, salt). In another bowl, combine all liquid ingredients (soy milk, oil, malt). Add the drained raisins into the liquid ingredients and pour the mixture into the bowl with the dry ingredients. Gently stir until the ingredients combine. Spread the mixture into 12 muffin paper cups. Bake them for 35 minutes in preheated oven at 200 degrees.

(photocredit: sensaklub.hr)

How to motivate yourself to work out?

June 10, 2015 by Amy Brown

Working out will increase your self-confidence, make you look great, give you more energy and improve your health in many different ways. Yes, yes … Rarely a woman does not know this, but there remains a small number of women who rarely practice physical activity. And why is that? It is due to lack of motivation.

Motivation is what you need to get out of bed, take yourself to the fitness gym and practice regularly. Here are some tips that can help you find the necessary motivation to make working out part of your everyday life:

Always set goals you want to achieve. You want to look great at the beach? Now is the time to stand up and do some exercise. But when the summer ends, do not stop, set your new goal. Many people practice for a certain period of the year and then they give up. They see that their body shape is improved, they reached the goal and start to lose motivation, so for several months they are back to their old look. To avoid this, you set yourself a new goal, such as : “to look sexy on my birthday party” or “finally to button up the floral dress that I keep so long in the closet.” As long as you have goals, you will have the motivation to achieve them.

Add some fun into your workout routine. Yes, the rotation of the stationary bike is very boring, especially if you have to do it 30 minutes. But there is always a way to you make it fun. Listen to your favorite music or watch your favorite series. Before you blinked, you passed 30 minutes. If you hate the gym, then try something more interesting like yoga, Tae Bo, dancing, something that will give incentive not to miss any session.

Buy workout clothes. Exercise should bring you pleasure and should feel good while doing it, so proper clothes is the first step. Besides, after you buy clothes, you will feel bad if they stay unused. It should give you the motivation to get up and justify the expenses you made.

If you go to the gym, it should be close to your home. The further a fitness gym is the more excuses you can find not to go. Choose a gym that is closer to your home, even if there are fewer deals and does not look so modern as a large fitness center.

Look for a good example that you will follow. When you enter the fitness room, there are always two types of women. One group is with arranged hairstyle and sometimes makeup, dressed in fancy clothes which are sorry to sweat and other group of women with gathered hair and comfortable clothes in order to sweat more. The first type of women will find a magazine to read while leisurely spin the cycle, and the second type will try hard to work out as much as possible. You select a pattern that would follow from the second group. Or let it be someone from your environment, perhaps colleague that looks particularly young for her age because she takes care of herself.

Find your partner for working out. Invite a friend or colleague to be your partner for exercising, so you will motivate each other. But do not choose a partner who you know that will easily give up. Find a partner that wants to improve his live through exercise just like you. Maybe you will decide to compete with him.

Do not overdo the exercises at the beginning. When you start some workout classes, do not try to do all the exercises as your instructor. It is the same if you exercise at home, watching some videos. If your workout is excessive, the next day you will not be able to get up from the bed, so it is easy to assume that motivation will sink into water. The key is moderation. Start slowly and every two or three days increase the exercises you do.

Visualize. Take pictures of the old days when you think you were in top form. Or if you don’t have such photos, imagine how you want to look. Whenever you’re in the middle of exercise and have no more desire to move, imagine in the best picture of yourself, i.e the look to which you aspire. You’ll receive an incentive to continue on as soon as possible to be proud of your achievement.

Plan your day/days off. It will be difficult to motivate yourself if you exercise every day. Determine two days of the week for a pause (for example, Wednesday and Sunday). If it is Saturday and you become lazy and can’t get out of the bed, you will have the chance to say “Let’s do today and tomorrow I will rest”. Days of rest will increase the likelihood that you will stick to your plan.

Follow the progress. Before starting a new exercise plan, record the amount of your body weight. Measure the hands and the feet in the thighs, waist and hips. When several weeks pass do the measurement and record the results. Once you make several measurements, draw a graph that will clearly show your progress in terms of elapsed time. Each data entry will be more and more motivational.

Reward yourself. Whenever you reach a certain goal – reward yourself. Did you exercise an additional 20 minutes? Buy a book and enjoy while resting or go to the movies. But the reward should not be food. You’ll have no benefit to practice an additional 20 minutes if then you eat a hamburger. The higher the achievement is, the higher the prize should be.

When you have crisis and when you are too lazy, remember how you feel after exercising. Every person who regularly exercises would agree that the feeling after the workout is great. Exercise increases the levels of the hormone of happiness and makes you feel comfortable with yourself.

Surely if you want to feel it, do not be lazy and start to move your body.

How to improve your self-discipline?

June 4, 2015 by Amy Brown

Being self-disciplined means having power over yourself. If you consider that you have lack of self-discipline, and it is difficult for you to learn to be disciplined, think about the reasons about that. They may be: lack of motivation, stubbornness, the thought that something else is more important or more comfortable, internal unconscious opposition etc. In order to improve your self-discipline the following techniques can help you :

1. Keep your own diary. First inspect the true state of your self-discipline. Maybe you do not have lack of discipline, but you’re too critical, because you see only what is not in the best order. If you pay attention to it and you write about that for some time, you can better evaluate how disciplined you really are. Individuals who are convinced that they are not disciplined, always find areas in which they are consistent, such as their hobby. If you recognize these areas, you will easily find solutions to be disciplined. For this analysis take a calendar, and note the times when you were disciplined during the day, and when you failed to do so. Try to target your subconscious strategies for resistance. How exactly were you undisciplined? What do you do when you try to avoid tasks? How do you allow yourself to obstruct? How do you feel about that? Recognizing your own strategies of confrontation, will help you be more awake and careful and you will easily recognize the moments when you begin to avoid the tasks. And it will help you stop this negative automatism.

2. Create a circumstance to strengthen your self-discipline. There are many people who are starting to settle some tasks in such circumstances that are doomed to failure. It is difficult because time is elusive, or work environment is inadequate or there is not enough knowledge, skills. Analyze your particular situation by answering the following questions:
-What exactly is your task?
-What specifically do you need for movement of the solution for the problem?
-What exactly do you need to complete the task?
-What theoretically do you have to know?
-What practically do you need to know?
-How should your working environment bi?

3. Make the discipline an easier process for you. Therefore, motivate yourself or form a sense of the task. Consider certain aids and incentives, which would be useful. Point out the negative consequences that can result if you do not solve the task. What would you have to face then?

4. Reward yourself when you complete the task. When at times you feel like you discipline begins to decline, enticing reward will help you overcome the critical situation. The reward shall be great, but not too much and proportionate to the enormity of the task, or effort. You decide what is an appropriate reward.Do not reward yourself if the task is not completed. Fully enjoy the award and feel like you genuinely deserve it. If despite everything, you failed to discipline yourself, think about what prevents you. In most cases, it comes to internal opposition. What can be the reason for not completing the task? Are the dangers real, or imagined? Or is it out of spite or laziness?

Think again about the external and internal circumstances that prevent you. Do you have some benefit if the is not completed? Which part of you blocks the progress, and who wants to solve the task? What is the cause of this conflict and how it can be solved? To recognize and disclose the reasons for the resistance, it is often very difficult, because they normally are subliminal.

Workout with Karlie Kloss – without fitness equipment

June 3, 2015 by Amy Brown

Forget the excuses to delay the physical activity. It is time for new beginnings and new fitness challenges.

Karlie Kloss, Victoria’s Secret angel with the gorgeous body, showed her exercises for toned body recommended by the popular coach Justin Gelbend.The exercises can be practiced at home, and they do not require special fitness equipment.

Exercises for firm and lifted buttocks

For the first two exercises for the butt, if you exercise on a wooden floor you can use ordinary cloth. If you exercise on a carpet, use a plastic lid / plate.

Beginners are advised to do 6-8 reps (first with the right, than with the left leg), while the more advanced can do 20 repetitions.

For the next three buttocks exercises, do 10-20 repetitons with each leg.

Exercises for a flat tummy

Do each of the suggested exercises for stomach 5-15 times on each side.

Exercises for toned legs

Repeat this exercises 10 to 20 times on each side.

Exercises for shaped arms

This arm workout strengthens the biceps, triceps, muscles of the shoulders and chest, as well as strengthen and improve core stability. Do 10 to 20 repetitions.

Buckwheat pancakes with mushrooms

May 26, 2015 by Amy Brown

Summer is nearer and nearer and women’s No. 1 enemy will soon be visible. So be wise and start your battle against cellulite today!

Today we show you 4 strange anti-cellulite treatments that really work.

1. Cucumbers – Why should you love cucumbers? They have the ability of hydration and are full of vitamins. If you put a thin slice of cucumber directly on the skin, the phytochemicals from this vegetable will accelerate the secretion of collagen and that will tighten the skin. This may affect the instant improvement of the skin and reduced cellulite visibility.

2.Coffee scrub – Caffeine dilates the blood vessels and veins and thus accelerates the circulation, and in turn, affects a better blood circulation and healthier appearance. If you apply it directly to the skin the scrub will help the removal of toxins and burning fat, so you have multiple benefits of this treatment.

3. Algae bath – Thalassotherapy is a treatment that comes from France and is a combination of hot water and seaweed directly applied on the skin – either in the form of baths or compresses. Algae have high levels of iodine, which promotes the function of the thyroid gland, and local circulation, which affects the reduction of cellulite.

4. Gelatin – gelatin consumption has great health benefits, but also it also has benefits for the beauty and appearance of the skin. Of course, we are referring to the sugar-free gelatin. In the first place gelatin causes an increase in collagen, and therefore tighter skin and better appearance. Gelatin powder can be found in any healthy food store. Simply add it to your favorite drink once a day and it will compensate for the reduced level of collagen which is the main culprit for the appearance of cellulite.

How to cope with disappointments?

May 15, 2015 by Amy Brown

Disappointment is part of life and none of us is resistant to it. Whether it is a businessman who lost some important deal or a teenager who lost his chance to date a girl. Everyone experienced the bitter taste of the disappointment at least once.

But without that experience people would not be able to appreciate the small victories. Disappointment makes us stand firmly on the ground, but also motivate us to try harder next time.

How to cope with disappointment?

Do not create pressure on yourself

People often can not accept that they did something wrong, so they analyze the situation to the point of not being able to move on. It is important to accept things as they are and move on. The overthinking of the situation only leads to deeper tiredness.

Take a breath and see things from another perspective

Sometimes we can not see the things as they are because of the many emotions we feel at the time. Therefore, it is important to stand to the side and see things from another perspective. When emotions calm down, perhaps you may see a situation where you can turn it in your favor.

Disappointment does not define you

If you the girl / guy refused your invitation for a or you didn’t get a raise, that does not mean that something is wrong with you. Even if you fail at first, it does not mean you have to blame yourself for the failure. You should understand it as a bad day, but never allow a failure to define you. It should motivate you to be more persistent.

Disappointment is a lesson for the future

Although it leaves bitter taste in the mouth, disappointment is an opportunity to see what exactly you are doing wrong and how it can be improved. Sometimes the smallest change in the strategy can contribute to big results.

Exercise for firm buttocks and better body posture!

May 15, 2015 by Amy Brown

Each of us dreams of a perfect firm buttocks and slender spindly legs, right? If you have these attributes than certainly your jeans, skirts and shorts will suit you much better. However, hardly anyone of us is born with these attributes, so if you really want to have your dream buttocks and legs then you definitely have to start working out!
Don’t worry, it doesn’t mean you have to spend hours and hours on the treadmill or doing dozens of squats. There is an exercise that is easy to do, even beginners can easily practice it and it perfectly targets exactly the desired parts of the body and activates the muscles of the buttocks, thighs and hamstrings, and also it tightens the stomach.

The exercise is called ,,Bridge ”.
See how it works and what other benefits it brings to your body.
The exercise is extremely simple, and more than effective, so we recommend that you do at least a series of 10 every other day.
Lie on your back, place your hands along your body or spread them apart at a straight angle. Bend the knees, put the feet as close to the buttocks and start to lift the hips.

You can make a combination of long and short movements, holding your hips 3 seconds each time you raise them.
If you want to target the calfs too, then put the feet at the position of the fingers when you lift your hips.
Also, if you want to increase the intensity of the exercise use a pilates ball. Lift the legs on the ball while the body is lying on the floor and do the same principle – raise your hips.

Customize the number of repetitions to your preferences, but be sure that increase the number of repetitions every week.

What’s so great about this exercise?

This exercise is good for the whole body for several reasons:

1. Reduces the pain in the knees and back – Unfortunately in our daily activities we rarely activate the back muscles, which is why the pain occurs in this region. The exercise ,,bridge” absolutely triggers the mentioned muscles, strengthens them, and eventually you will feel relief. It also activates the calf muscles and ligaments in the knees.

2. The clothes suits you better – For the women this will be the most important reason to start doing this exercise. Well shaped buttocks and spindly legs are looking better in every pants! 😉

3. A better body posture – Everything breaks down if you’re constantly slouching! This exercise will strengthen the muscles of the whole back and so improve your body posture and the position of the spine.

4. Enhances the athletic ability – The gluteus muscles (buttocks) are among the largest muscles of the body which are essential for our athletic abilities. So, if you have strong muscles of the buttocks you will run faster, jump higher, and be better in all sports.

« Previous Page