BLOG, FitFood, Recipes

Green super food smoothie bowl

Green smoothie bowl

Raw Vegan Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMOs.

Ingredients:

½ banana

1 apple

Almond milk

2 tbsp of hempseeds

2 tbsp brown rice protein

1 tbsp spiroulina

1 tbsp wheatgrass

Topping:

20 Hippophae

10 blueberries

5 strawberries

10 almonds

1 tbsp chia seeds

1 tbsp sunflower seeds

Steps: 

Mix it all together in a mixer. Place your topping.

 

This is an optimal health booster. It is full of antioxidants, chlorophyll, micronutrients, fibers and super healthy fatty acids: omega 3, 6 and the very rare 7 from the Hippophae, which beautifully assist you in your fat loss process keeping your skin flexible, radiant, tight and smooth.

More importantly are the healthy fatty acids speeding up your own natural human growth hormone production: your fountain of youth and strength.

 

The real fountain of youth is in you. It is the growth hormone HGH:

HGH stimulates tissue growth, increases muscle tone and lean mass, enhances flexibility, thickens muscles.

From when you are born until the age of 30 years old approximately, HGH is naturally released into your bloodstream about an hour and a half after you go to sleep and once more before you wake up in the morning. High levels of HGH drop over time. That is one of the reasons that we are aging.

The good news is that you can naturally boost your HGH by top quality nutrition, exercise, quality sleep and healthy lifestyle.

Nutrition:

Healthy nutrition is extremely important in maintaining the natural production of HGH. Having adequate intake of good clean protein, in particular, has been found to be associated with HGH production. Best protein choice is plant based, such as hemp seeds, legumes etc combined with 20-30 % healthy fatty acids, omega 3, 6 & 7, which speeds up the natural HGH production. The omega 3, 6 & 7 are beautifully assisting in your fat loss process as well by keeping your skin flexible, smooth, tight and radiant. You will not get lose skin, it will beautifully follow up naturally, even with quite a bit of weight loss.

Exercise:

Exercise is one of the most powerful, natural ways to stimulate the release of HGH in the body.

One of the best workouts for HGH production is strength training, or muscle building exercises, at high intensity.

Lifting weights, or even doing push-ups, are effective.

Sleep:

Sleep is listed as the other powerful, natural means to trigger HGH production. In the April 2000 issue of “Growth Hormone and IGF Research,” researchers at the University of Chicago explain that there is a correlation between the amount of time spent in deep sleep and the amount of HGH produced in the body. Since HGH production is highest in the later hours of sleep, a short sleep span of five hours as opposed to at least seven will limit your natural production of HGH.It is very important to reach the deep D –sleep phase.

Reduce Stress:

Learning to control the stress in your life is critical to natural HGH production. While relaxation won’t actually trigger the secretion of HGH, if you are stressed, you will stop its natural production. Stress produces a rise in your body’s levels of the stress hormone adrenaline. The European Journal of Endocrinology reports that adrenaline will suppress the rise of HGH levels. Meditation, yoga, journaling and exercise have been found to help.

We receive human growth hormone bursts after heavy exercise. 

Weight lifting is an excellent choice for this. Laboratory tests in Miami have produced exciting results. People in their sixties who’ve gone at least ten to fifteen years without any muscle tone are learning to lift weights and create muscle mass equivalent to that of 20 year olds, with energy levels to match. 

What does this mean? 

It means you can be as strong in your seventies and eighties as you were in your twenties and thirties. This however only if you give your body the nutrients and rest it needs.

 

Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

Receive exclusive optimal health & fitness advice from Sofie

INSTAGRAM

  • An antidote to pain and injury. Training your core reduce injury risk, it improves posture and the ability to hold proper (neutral) spine alignment. This holds you in a correct upright position that will keep pains in the body away, especially back pain.
Training for a real strong core is essential to avoid injuries in sports and during training, especially for the big lifts like squats and deadlifts, and in general for all types of pull exercises. All sports, in fact, require focus at core training. Since it brings excellent balance and better stable movement. It’s a functional muscle group that provides stability for the trunk, spine and pelvis. Your abdominals also functions to flex the spine. The last thing we want on squats and deadlifts is for your spine to round, putting your disks in a very vulnerable position. This means creating tension through the recurs abdominals without causing spinal flexion. In general however, all normal every day activities like bending to put on your shoes, cleaning tasks, picking up smaller items and shopping bags. In short a string core underpins everything you do. 
Abs - and core strength exercises are essential to your optimal health and peak performance. 
#coreworkout #absworkout #training #personaltrainer #physique #dragonflag #shredded #abs #trainhard #peakperformance #health #goals
  • I think it’s important that we all look ourselves in the mirror and ask the question: what do I love to do in my life? Go all in on that. Then there is no need for anyone to point fingers, judge, hate and leave destructive comments. I believe we are all here to improve, so constructive feed back and how to level up and become even more successful are, of course, more than welcome.
I, personally, love to inspire other people to train more and get healthier, and I know for a fact that I do. I am, of course, also here to promote my job as a sports nutritionist and personal trainer. Our outfits are quite different than the normal office dress code, I am thinking that quite few people here, haven’t been much to the gyms lately, and therefore aren’t used to the dress code and decorum of elite athletes and personal trainers. And therefore have felt that I should “cover up”, I am an ambassador of my own brand and I build physiques, it’s normal for a personal trainer to show his/her physique.
I also want to express how grateful I am for all the support and incredible constructive feed back I am getting; let’s focus on that and all level up together.
I wish you all an amazing new week. Do you and go all in on your personal goals 
#donthatecreate #personaltrainer #sportsnutritionist #goals #physique #training #health #abs #doyou #improve #personalgoals #personalgrowth
  • Just to make it completely clear: I have no Tinder account 😂😂 I do not intent to make one! What I do have is my Sofa 🤟🏼and I often look like this in my break, making sure my muscles don’t get cold. #keepingitreal #dollypartonchallenge😂 that turned into tons of questions regarding a Tinder account I do NOT have #therealchallenge #ison #relax #zen #zone
  • Multidimensional ✌🏼
Wholeheartedly me everywhere and so much more ♥️
Be all you can be, all in on striving towards your best version #linkedin #fb #tinder #instagram #fitmum #sportsnutritionist #coach #personaltrainer #champion #success #healthylifestyle #multidimensional #wholehearted #dollypartonchallenge😂
  • You are unique and when you take that into account you actually start getting the results that you crave. 
A great metaphor is to think of caring for a houseplant, and this is simple really because there are only three variables- light, water and soil. If you want a plant to grow you place it near the window so it gets enough sunlight, and you make sure to give it enough water. If the plant doesn’t thrive, you may take a look at the soil and make sure it has enough nutrients in it. We know all plants are different and some needs less light and more water, some different soil etc. Even though there are only three variables, there are a lot of options. 
Now imagine trying to grow muscles and achieve a specific goal for a human when there are a large amounts of variables that affect the progress. It becomes easier to understand that a personal approach is necessary for optimal results. We all start with a different current state, body fat percentage, muscle mass, training history, training method or lack there of, injuries, health condition, work load, life situation etc when you respect all your personal variables then you’ll start thriving.
  • - we are all busy and we don’t live under perfect circumstances.
You have to make the decision that you will train no matter what! I have the rule, that we train no matter what, unless you have fever or it’s your rest day; in my book your rest day is part of your training, though, and there are things you do on your rest day that sets yourself up for achievement on your training days.
If we sit and wait for the perfect, or even good, days only, where we are rested, with energy and everything working out for us, well, then there will be very few days in a year, we will train. Especially as working single parents, when we have kids, there is always something. But even when you are alone, the days you feel tired, with a headache, you maybe just got your period, maybe you just feel low...you train anyway, that’s the rule. And when you do so you’ll feel so much better, always. It’s not always possible to train with 100%, maybe you go for just 50% maybe even less, maybe you’ll have to get the training done at home, at the office, or on your way home; maybe you can only reach 30 min one day, do it anyway, and the training habit is getting formed. You choose you, you give yourself oxygen, you get empowered, and you achieve your goal in a, slow maybe, but sure way.

Sent from my iPhone