BLOG, FitFood, Recipes

Super food vegan smoothie bowl

Recipe:

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

Steps: 

  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

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.

Antioxidants

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.

Minerals

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

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.

Gluten-Free

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.

Dyslipidemia

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

INSTAGRAM

  • Decide, then act.
-
How fit do you want to be?
How great at your sport?
How full of energy? 
How healthy? 
Just decide exactly how you want it to be, then immediately act upon it. Let’s make those plans and get started. Nutritional meal plan 100% Personalised for your current state aiming straight towards your goal. Training program specifically for your needs taking you straight to your dream body. Mindset to get you whatever you want. Stop thinking about it and let’s get into the doing part. Stop procrastinating and finding it better to start January 1, why? You just lose valuable time that way. But you will eat too much because it’s Christmas anyway...really? That’s one day, do, eat party drink and let’s train the day after and get you back on track. But New Years evening? Yes, that’s one day, by all means party, drink and eat, then let’s train the next day and get you back on track again. It’s really not a big deal, it’s two days, ok maybe three or four you will go wild, and you should, life is to be enjoyed. All the normal days we train and eat according to the plan. All the special days we party. Sounds like a good deal, right? It is: I will take you straight to your dream body and life. DM me or e-mail me at sofiefitu@gmail.com #fit #fitness #dreambody #fitspo #fitfam #trend #glutes #abs #transformation #success #leanmuscle #personaltrainer #nutritionist #nutrition #healthylifestyle #mealprep #goals #training #train #eatclean #fatloss #fatburn #health #girlswholift
  • Dream bodies are build under pressure 🤟🏼
It’s hard, the best kind of hard. Sumo-deadlifts are especially great for real tall people like me 😜 (185 cm). I am barefoot because I like real stability and contact with the ground to press though. It was late, I had worked all day and I just craved to get those shoes off my feet so badly 💯 Savage. I love showing my face like this under pressure doing the hard work behind this incredible physique I am creating, one step at the time, constantly improving and adding both weight and volume. 
Sumo deadlift benefits:
1. gluteus maximums and quadriceps development. 
2. It minimises lumbar spine stress. Due to the wider stance the lifter is able to open the hip, flex the knees, and keep the hips closer to the bar at the start, ultimately initiating the torso angle of the start position by shifting the demands of the lift from the spine erectors to the quadriceps and glutes. 
The sumo deadlift will enable you to use heavier weights. But remember it is not enough to use heavy weights, you need sufficient volume to stress the fibres involved and exhaust the endurance capacity of the muscle. Enough stress on your legs does wonders: it creates a huge amount of micro trauma, your repair and recovery process speeds up your own naturally produced human growth hormone, which will add to your overall strength and lean muscle mass. Muscle growth is a must do in fat loss: why? It burns huge amounts of energy for you 24/7/365, meaning your metabolism is up and fat loss process is spot on. Plus everyone looks great in muscles. And it’s an incredible feeling getting stronger and stronger. DM me or e-mail me at sofiefitu@gmail.com and let’s take firm steps straight towards your best version www.sofiefitu.com #fit #fitness #results #goals #badass #personaltrainer #sumodeadlift #transformation #results #healthy #fatloss #fatburn #dreambody #glutes #trainhard #liftheavy #eatclean #fitspo #fitfam #success #health #leanmuscle #trend #fitspo #fitfam #train #deadlift #girlswholift
  • What’s stopping you? 
Why aren’t you already straight at your best version?
-
What is holding you back?

Don’t you deserve the best for you? 
How many months and years have gone by procrastinating? 
Now that we are in the month of December people say stuff like: it’s Christmas soon, what’s the point anyway, I will eat so much and get even more fat during the holidays; I guess I’ll start at January...
Why? Why not start right now, sure it’s December, sure there are parties and food, if you train hard and all the other hours of the day eat healthy and according to your plan then you have won a whole month, oh yes, let’s get right in to your new year goal, now, no more waiting, no more playing small, let’s go all in and get you right to the absolutely best body you can have. Christmas or not, your goal should always be your goal, why? Because it makes you feel so damn good. DM me or e-mail at sofiefitu@gmail.com and let’s take incredible steps straight towards your optimal health and peak performance www.sofiefitu.com #fit #fitness #fitspo #fitfam #nutrition #personaltrainer #dreambody #transformation #success #goals #leanmuscle #healthy #fatloss #healthylifestyle
  • Born relentless, taught to behave.
-
Can you remember a time when you weren’t being taught limitations and compromises? A time were you didn’t worry what others would say? 
Most of us at one point stop doing what comes naturally and start doing what we are told. Most of us take all our crazy urges, ideas, desires and stuff them down somewhere deep inside of us in the darkness where no one can see them. Because we are told to be “good”. The problem is that you cannot be good without them. You can never even get close to your greatness if you are not in touch with all these crazy desires, why? They drive you. They light your fire. They make you do what most wont. Right now this minute, get in touch with the part of you that refuses to be taught, refuses to conform and behave. Get in touch with your instincts, light up your inner fire. You cannot be great without it. You cannot reach your goals without it. It’s time, allow yourself to be you. DM me or e-mail me at sofiefitu@gmail.com and let’s take those steps straight towards your best version. Photo be Zoi @zoitvarno 💫📸 www.sofiefitu.com #fit #fitness #fitnessmotivation #motivation #goals #vision #results #action #girlswholift #leanmuscle #transformation #success #trainhard #personaltrainer #dreambody #dreambig #gogetit #trend #fitspo #fitfam #glutes
  • Because moving towards your best version makes you feel so damn good💫
-
People refuse to workout or control their diets because it’s not comfortable for them. But how comfortable can it be to drag around all that extra weight and all the physical problems that goes along with it? Back pain, joint issues, shortness of breath, diabetes, heart problems...it’s estimated that 85 % of all physical discomfort comes from being overweight. Explain to me: if you can choose between being uncomfortable because you’re overweight and sick, or uncomfortable because you’re sweating at your training session some times per week, and you gotta eat healthy but tasty food, people choose the discomfort that leads to complete physical failure? 
I get a lot of clients complaining about their nutritional plan in the beginning, but that all changes as soon as they see and feel the results. Trust me nothing beats an outstanding physique, this feeling of fire in your veins, the orgasmic dance of your cells in your body after a hard core training session, tired in the best possible way and then you feed your muscles to get the gains. That’s so satisfying, every day improving, getting closer and closer to your best version. DM me or e-mail me at sofiefitu@gmail.com and let’s take incredible steps straight towards your best possible version. Photo by the one and only Zoi @zoitvarno 💫📸 www.sofiefitu.com #fit #fitness #fitspo #fitnessmotivation #lingeriesexy #lingerie #abs #glutes #goals #results #transformation #success #leanmuscle #healthylifestyle #fatloss #fatburn #trend #power #trainhard #liftheavy #girlswholift #personaltrainer #nutritionist #dreambody
  • Do you want more muscle mass? Lower body fat? Peak performance? Strong libidos? Drive? Improved cognitive ability? Stronger bones? Lower biological age? 
I think we all crave the above, right? 
What is the single hormone that does it all the above? Yep you got that one right: Testosterone 💯 this goes for both males and females, women just naturally produces less of it than males. How come so many people suffer from insufficient levels of it? The modern world is robbing you from it. Tobacco smoke is a killer of it, so is alcohol and environmental pollutants, lots of medicine lowers it especially birth control pills. The more acid body environment the lower T is often the equation. So what can we do? Lifestyle. T-boosters: 
1. Nutritional planning, calculated specifically for your current state aiming straight towards your personal goal. Add garlic, magnesium, zinc and vitamin K.
2. Weight/strength training
3. Stop doing hours of cardio, it stresses your body, elevated cortisol and other stress hormones that lower your testosterone. Cardio has its place, but it should only be the icing of the cake. 
4. De-stress, stress affects your T-level hugely. Meditation? Diving? Sex? Do more of it, by all means. 
5. Sleep, getting enough sleep is paramount for your body to naturally produce testosterone. 
A healthy, well feed, well trained body elevate naturally tons of testosterone that builds muscle mass in a lean manner and burns body fat like crazy. DM me or e-mail at sofiefitu@gmail.com and let’s take incredible steps straight towards your best version. Photo by my amazing daughter Zoi @zoitvarno www.sofiefitu.com #transformation #success #bodytransformation #healthylifestyle #healthy #fatburn #fatloss #health #happiness #nutrition #nutritionist #badass #personaltrainer #leanmuscle #bikini #trainhard #eatclean #dreambody #dreamlife #goodvibes #fitness #fit #fitspo #fitfam #fitmom #abs #girlswholift #glutes #trend