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Super food vegan smoothie bowl


Raw Vegan Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMO’s.

Ingredients for overnight oatmeal with Chia seeds (first layer):

½ oats (gluten-free)

¼ cup Chia seeds

20 g pumpkin seeds

20 g vegan protein

1 tbsp Maca

Almond milk (½ cup)

Ingredients for raspberries mousse:

¼ cup frozen raspberries

20 g vegan protein

Almond milk (3-4 tbsp)

1 tbsp of hemp seeds

Ingredients for topping:

6 blackberries

6 frozen raspberries

6 blueberries

6 goji-berries


  1. Mix it all the ingredients for overnight oatmeal with Chia seeds together in a mixer, leave it over night covered in your refrigerator.
  2. Next day blend your raspberry mousse ingredients together in a blender for 3 min to make a firm soft ice mass, place it in top of the overnight oatmeal.
  3.  Place your topping

Enjoy your delicious super food meal.

A power pack of top quality nutrients for excellent optimal health and peak performance results.


Health benefits of Chia seeds

Chia seeds are among the healthiest foods on the planet, they are loaded with nutrients and very few calories.

They are full of fibers, clean protein, omega 3, calcium, magnesium, phosphorous, Zinc, potassium, vitamin B 1 and B 2.

They provide ongoing energy and are one of the best building blocks you can get in your recovery process.

This snack is for excellent fitness results and radiant health. Nurture and thieve


Chia seeds have been a staple in Mayan and Aztec diets for centuries. Today, they draw the interest of many people for their health benefits and uses in cooking. It turns out chia seeds are a rich source of nutrients and antioxidants.

Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.


Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.


Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.


Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.


Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.


Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient.


A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.


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


  • One year progress ‼️
- muscle gain was on the menu, and indeed I gained muscle mass. I gained energy. I gained more knowledge applying this on myself. 
It’s so funny how scared I was to get fat again (remember I used to be 103 kg). My meal plan with a caloric surplus, which added up to more than the amounts that male triathlons are eating, looked a bit extreme. 
All it really did was making me thrive and shine. And understand even more just how important your nutritional meal plan is. Just how huge getting enough sleep is. How important it is to train real hard according to your current state aiming straight towards your goal is, constantly improving and applying new methods. It’s the first time in my career as a sports nutritionist and a personal trainer, I worked myself as a top athlete. The results speak for themselves.
Aiming for optimal health and peak performance, your best and happiest version does exactly that. Making you feel full of energy. Feeding your body with the exact right nutrients, specifically designed for your personal needs and training regimen. Hard training doesn’t make much sense without nutrient support, because what exactly are you going to grow back stronger on? What exactly did you feed your body to build from? How did you support your immune system to fight inflammation and keep your body at its peak performance? DM me or email me at and let’s take incredible steps straight towards your best version #fit #fitness #girlswholift #personaltrainer  #nutrition #nutritionist #sportsnutritionist #health #healthylifestyle #healthy #fatloss #fatburn #happiness #dreambody #fitmom #badass #musclegain #glutegains #loveyourbody #thrive #nurture #bikini #leanmuscle #abs #fitspo #trending
  • Choose you‼️ choose your goal and best possible life. 
What if I told you, you can get as fit as you like. As ripped as you dream of. As successful as you want in the pursuit of your goals.

Every dream you can imagine, that’s your deep instinct telling you it can be real. Follow those visions and dreams and desires, and believe what you know. You can turn those dreams into reality. Never stop until you do. 
I truly believe in zero limitations. Everything you want can be yours. 
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  • Reaching that goal of yours 💯💪🏼
- requires work‼️
- No one ever got fit and ripped by not putting in the training hours!
- No one ever build lean incredible muscle mass without feeding the process! It requires nutritional meal planning specifically for your current state aiming straight towards your goal. - Body fat loss is “simple” but improving body composition, meaning losing body fat and building muscle, is a lot trickier. It requires the use of smart nutritional meal planning and the best of training methods. 
A lot of people who focus on “fat loss” think of their training program as a way to burn more calories, and because of that they assume that the key is to do higher reps and a lot more sets, or/and they end up doing way to much cardio in comparison to lifting weights and actually building some nice lean muscle mass. They are right, you definitely have to increase energy expenditure, but it should not be in the expense of the growth stimulus placed on the muscles. It’s more important to focus on increasing density than volume. Density refers to doing more work per unit of time. This will keep your metabolic rate high both during and after your training. If you plan it correctly you promote growth. And body fat burn! - girls, I mean growth at all the right places 😉 think glutes, lean tight abs and firm arms. With just one dumbbell at hand we can make magic happen. DM me or e-mail me at Let’s take those incredible reps straight towards your best version #fit #fitness #training #badass #personaltrainer #nutritionist #dreambody #transformation #success #trainhard #eatclean #fatloss #fatburn #musclegain #fitspo #fitfam #trend #abs #strenght #energy #power #glutes #glutegains #gains #pump #gluteworkout #legday #girlswholift
  • Beach mode on‼️
Feeling so comfortable in your own skin ☺️
- a great expression. An amazing feeling too. - Your skin is alive‼️
It is NOT a dead piece of over-washed clothing. 
Your skin can follow your new transformed fit body. It doesn’t necessarily remain lose. When your transformation is done correctly, your skin will get back into place. This is possible when your transformation is done step by step with quality nutrition specifically calculated for your current state aiming straight towards your goal and specific training for your needs. Lose skin is often created by crash diets, not getting enough nutrient-rich food, not enough water, not enough micronutrients, wrong nutrition, lack of sleep, not helping the skin naturally rebuild, repair and heal itself. The BIG must do is build muscle mass: why? It both build a round, hard, firm foundation and it creates micro trauma: which is a good thing. When we train really hard we aim for micro trauma, and IF we feed the recovery process correctly, we grow back stronger. DM me or e-mail at and let’s get started with firm action steps straight towards your best version. Photo by the one and only Zoi @zoitvarno #fit #fitmom #fitness #dreambody #transformation #abs #success #goals #strongnotskinny #healthy #fatburn #fatloss #fatlossjourney #weightloss #weightlossjourney #leanmuscle #ripped #personaltrainer #nutritionist #trainhard #liftheavy #eatclean #mealplan #nutrition
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This years theme is spot on: Think equal, build smart and innovative for change. Empowerment for women and gender equality. 
In an equal, empowering environment we will all be able to thrive, improve and give back. Enabling each other to grow and become what we are meant to be. 
I am so grateful for all the amazing women in my life ♥️ I wish there was so much more space in this photo to fit you all in there. Let’s empower each other each and every day to evolve and shine - straight towards our best versions ♥️ our best possible lives #happywomensday #empoweringwomen #equality #innovation #health #healthylifestyle #fitness #bestversionofyou #love #power #girlswholift #fitspo #lovemyjob #trending #wellness #vitality #success #smile #happiness #strongwomen #strongnotskinny #goals #fitfam #personaltrainer #fitmum #nutritionist
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One of the best ways to stick to your plans and take constant action upon it and actually reach that goal of yours, is to vividly imagine what it will give you. You should connect your goal with so much pleasure and wellbeing, success on all levels, that your brain totally agrees with you, that this is a pretty good deal. An amazing life full of energy and good vibes, beats the hell out of your chocolate muffin and extra caramel moccacino or whatever else it is you call “cheap pleasure” in this situation you are in now. Let’s get into real pleasure, shall we 😜
Your dream body and dream life is hugely connected. 
DM me or e-mail me at and let’s make those plans for you: A personalised nutritional plan and a training program designed for you. Specifically calculated based upon your current state aiming straight towards your best version #fit #fitness #leanmuscle #dreambody #girlswholift #dreamlife #transformation #success #healthylifestyle #healthy #fatloss #fatburn #ripped #fitspo #nutrition #nutritionist #mealplan #sportsnutrition #eatclean #trainmean #trainhard #fitmom #glutegains #glutes #goals #fitspo #fitfam